By- Urvi Shah
A Bibliophile. Currently on self improvement journey. " Believe. Become."

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Urvi Shah

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Female health during Pregnancy: What must be ensured?

Health

MMR refers to the number of women who die as a result of complications of pregnancy or childbearing in a given year per 100,000 live births in that year. Current rate of MMR is 122. Becoming a mother is a wonderful experience for every women. So here are some tips to have a healthy pregnancy:

1. Eat healthy foods.

Eating healthy foods is especially important for pregnant women. Your baby needs nutrients to grow healthy and strong in the womb. Eat plenty of colorful fruits and vegetables, whole grains, calcium-rich foods and foods low in saturated fat. Your pregnancy diet doesn’t need to be far different from your pre-pregnancy one. If you were already eating healthy, adding a few nutrient-rich calories to your plate are perhaps all you need. Speak to your nutritionist to know what nutrients you should be getting and how to structure your meals well.

 

2. Take a daily prenatal vitamin.

Taking a daily prenatal multivitamin can help ensure you get the right amount of the key nutrients you and your baby need during pregnancy. These include folic acid, iron and calcium. Folic Acid, Iron, Calcium, DHA, Iodine are some of the most important vitamins.

 

3. Stay hydrated.

A pregnant woman’s body needs more water than it did before pregnancy. Aim for eight or more cups each day. The best way to stay properly hydrated during your pregnancy and after is to drink plenty of water every day. Try to get at least eight to 12 glasses daily.

 

4. Go to your prenatal care checkups.

 

Women should get regular prenatal care from a health care provider. Moms who don’t get regular prenatal care are much more likely to have a baby with low birth weight or other complications. If available, consider group prenatal care. Prenatal care is medical care you get during pregnancy. At each visit, your health care provider checks on you and your growing baby. Call your provider and go for your first prenatal care checkup as soon as you know you’re pregnant. And go to all your prenatal care checkups, even if you’re feeling fine.

 

5. Don’t drink alcohol.

 

Don’t drink alcohol before and during pregnancy and while breastfeeding. Drinking alcohol increases the risk of having a baby with fetal alcohol spectrum disorder (FASD). FASD can cause abnormal facial features, severe learning disabilities and behavioral issues. Alcohol can impact a baby’s health in the earliest stages of pregnancy, before a woman may know she is pregnant. Therefore, women who may become pregnant also should not drink alcohol.

 

6.Don’t smoke

 

Smoking is unhealthy for you and your unborn child. It increases the risk of sudden infant death syndrome (SIDS), premature birth, miscarriage and other poor outcomes. Smoking during pregnancy can cause babies to be born too small or too early (preterm birth), certain birth defects, and stillbirth. Quitting smoking can be hard, but it is one of the best ways a woman can protect herself and her developing baby.

 

7. Get moving

 

 Daily exercise or staying active in other ways can help you stay healthy during pregnancy. Check with your doctor to find out how much physical activity is right for you. Walking, Swimming, Yoga, Aerobics and Strength training are some of the great activities. Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is a great activity .The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. It’s also easy on your joints and muscles. If you have low back pain when you do other activities, try swimming. 

8. Get a flu shot.

The flu can make a pregnant woman very sick and increase risks of complications for your baby. The flu shot can protect you from serious illness and help protect your baby after birth, too. Ask your doctor about getting a flu shot.

 

9. Get plenty of sleep

 

Ample sleep (7 to 9 hours) is important for you and your baby. Try to sleep on your left side to improve blood flow. As woman’s body changes and pregnancy discomforts make it more difficult to fall and stay asleep, Lee recommended that mothers-to-be spend at least 8 hours in bed each night so they can get at least 7 hours of sleep.

 

10. Reduce stress.

 

 Reducing stress is crucial for improving birth outcomes. Pregnant women should avoid, as much as they can, stressful situations. Recruit your loved ones to help you manage stress in your life. Concentrate on breathing, positive self-talk,stay active, eat well, stay informed.

 

 

 


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