Ray-Zee

Everything gets so vulnerable during pregnancy. With all the hormone rush, mood swings, weird appetite, growing body, and whatnot, it becomes so much more difficult to keep the mind on the right track and think ahead of how we should take care of ourselves during pregnancy.

Pregnancy – 7 Things To Keep In Mind When Expecting

Everything gets so vulnerable during pregnancy. With all the hormone rush, mood swings, weird appetite, growing body, and whatnot, it becomes so much more difficult to keep the mind on the right track and think ahead of how we should take care of ourselves during pregnancy.

 

pregnancy
Photo by C Technical from Pexels

This article highlights some of the major do’s you have to keep in mind to have a safer and healthy pregnancy.

Things To Do During Pregnancy

Following these recommendations will not only help you have a healthy pregnancy but will also be essential for your post-pregnancy life.

1. Eat right

Pregnancy completely changes your body in-and-out. Healthy development and proper formation of your baby depends on what you eat as your baby receives the nutrition from you. Healthy eating is not just important for your baby but it holds equal, if not more, importance for you.  A well-balanced diet reduces the risk of anemia and other pregnancy symptoms.  Your diet should include a mix of:

  1. Bread and cereals
  2. Legumes
  3. Pasteurized dairy like milk, cheese, and yogurt
  4. Cooked meat, poultry, and fish
  5. Fresh Veggies and Fruits

 

2. Stay active

Until and unless the doctor asks you to rest most of the time, you shouldn’t be just sitting and doing nothing throughout your day. Staying active doesn’t mean that you have to be doing exercises all the time. You should go about your day like you normally did in your pre-pregnancy life.

If you did follow an exercise routine before your pregnancy, you should continue and follow some prenatal exercise routines.

If you did not follow any exercise routine, then try walking, swimming, and easy prenatal exercise routines. A 30-minute simple workout 3-4 times a week should be good enough.

Do not rush into any sort of severe exertion that may harm you or your baby. Listen to your body and rest when you want to. It is also important to consult your doctor first before starting any form of exercise.

Staying active would increase the blood circulation in your body and will keep the ligaments working. A sedentary pregnant woman may increase the risk of gestational diabetes, varicose veins, Pre-eclampsia, severe backaches, and excess weight gain.

 

3. Take your folic acid and vitamin D

The two most important supplements you need during pregnancy. Folic acid reduces any risks of neural tube defects and vitamin D works wonders for the development of your baby’s bones, teeth, and muscles.

It’s always a good idea to consume prenatal vitamins. They not only help you in bridging the nutrient gap in your diet but the good stuff is also passed on to your baby through the placenta. Meaning, the baby also receives additional nutrients for better development.

 

4. Sleeping positions

Falling asleep peacefully in the perfect position seems like a myth for me. But there is a clear logic behind it. The changes that happen in a women’s body during pregnancy are massive. All the hormone production and a growing baby inside the abdomen makes it so much more difficult to sleep peacefully.

Follow these few rules to have a safer more peaceful sleep during pregnancy.

  1. Always sleep on your side, preferably on your left side as it increases the blood flow to the placenta and keeps the weight of the placenta off of the liver.
  2. Keep your legs a little raised with a help of a pillow underneath your feet
  3. OR, keep your knees bent and put a pillow between your legs. There are so many maternity pillows that you can get. They are amazing!
  4. If you experience shortness of breath or heartburn, try propping some pillows under your upper body.
  5. Try keeping a pillow under your abdomen, it supports the bump and relaxes your abdomen muscles
  6. Avoid sleeping on your back or your stomach as it decreases blood circulation and can cause stillbirth and other complications

 

5. Traveling before 36 weeks

The time during your second trimester (week 13 – week 28) or month four, five, and six is the perfect time to travel domestically or overseas. As the pregnancy progresses, traveling may become difficult and uncomfortable. Moreover, the baby is technically ready at 36 weeks and can pop out any time now.

Most airlines might not even allow you to travel beyond week 28 without a doctor’s clearance letter and will restrict your travel post week 36. Nobody wants to deliver a baby in the sky.

Traveling for long hours can cause vaginal blood clots and severe backache. So, set your travel plans accordingly and if you are traveling after 28 weeks, don’t forget to ask your insurance provider if your pregnancy is covered in case of such an accident.

 

6. Consider getting vaccinated for flu and whooping cough

Your doctor would offer you these vaccines during your pregnancy period. Both of the vaccines are safe during pregnancy and will not cause any complications. You can also discuss this with your doctor for a better understanding and clarification.

The flu vaccine is a seasonal one and is offered around the flu season which is September and February.

The whooping cough vaccine activates protective antibodies. These antibodies will also be transferred to the baby through the placenta. The best time to get vaccinated for whooping cough is around 16 weeks to 32 weeks.

 

7. Take care of your mental health

Pregnancy brings happiness and joy and promotes the emotional well-being of everybody in the family.

However, recent studies show that around 15-20 percent of pregnant women experience severe mood swings and anxiety disorder. Women who have been through anxiety before their pregnancy are more inclined towards getting anxiety during pregnancy and especially during the time of the delivery.

If you are experiencing any severe mood swings, anxiety, or depression, talk it out. It’s so important to let it out of your system. If talking doesn’t help then get help from your doctor or healthcare provider.

Some tips to take care of your mental health are:

  1. Eat healthily
  2. Stay active
  3. Talk to your partner
  4. Do things that you like
  5. Discuss your concerns with your doctor
  6. Try relaxing yoga

 

Pregnancy is a beautiful journey and it will be over before you know it. Pregnancy is not havoc. There are just a few things you need to be careful of. Rest is all breezy. Learn about the process to enjoy your pregnancy rather than stressing about each and everything.

Read more about the foods to avoid during pregnancy.