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10 Healthy Pregnancy Tips To Get A Healthy Baby

How to take care during pregnancy?

Expectant mothers need special dietary supplements, vitamins and minerals in their diet. Let's go through some of the special elements which are needed particularly for a healthy pregnancy and healthy newborn.

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Tip no. 1) Supplement the mother's diet with Folic Acid for proper brain and spine formation at inception.

One of the most important vitamins given since conception till the end is folic acid, folate, or folacin. This is a variation of vitamin B. In the first trimester of pregnancy, this vitamin is extremely essential. At inception, the neural tube slowly takes the form of spine and brain. In case of deficiency of this vitamin, the risk of improper growth in spine or brain increases manifold (neural tube defect or spine Bifida or Anencephaly). Hence, from the very start of conception, folic acid is a necessary vitamin, which is normally ingested in form of tablets. The recommended quantity of folic acid is 400 mg every day. The upper limit for intake of folic acid per days is 1000 mg. It is organically found in leafy green dark vegetables like spinach, lettuce, legumes. etc.

Tip no. 2) Iron for better oxygen transport to the mother and her foetus.

Iron is needed for the formation of haemoglobin. The haemoglobin carries oxygen to all parts of the body. This oxygen is vital for rapid fetal growth (cell division ) and protein synthesis. The mother can have required doses of iron via tablets. She can also include iron-fortified cereals in her diet. Citrus fruits, tomatoes and green peppers are also rich in vitamin C. This vitamin plays a significant role in the absorption of iron.The FDA recommended quantity of iron per day is 27 mg.

Tip no. 3) Proper protein for proper cell building.

Protein is the main building block of a cell. Needless to say , protein is very important for the growth of the foetus , uterus and changes in breasts during pregnancy.Protein can be had from primary non-veg sources like fish , meat and poultry eggs. Veg-protein is found in dairy products.
We all know that meat, fish etc are excellent sources of first-class protein. However , everybody may not be a lover of meat. For such women , enriched soy milk, nuts and beans can be the alternate veg- source for this cell building compound.

Tip no. 4) Omega 3 Fatty Acid for brain development of the baby in womb.

This compound helps in the development of the baby’s brain  in the womb. Omega 3 fatty acid is mostly found in fishes like Cod , Salmon .Its vegetarian source is Walnut . It is also obtained from plant oils of soybean, canola and flaxseed.

Tip no. 5) Proper amount of calcium helps in proper bone formation.

This  mineral is necessary for the development of skeletal structure of the fetus. Milk is a good source of calcium. However, the recommended dose of calcium should be decided by the obstetrician/ gynaecologist. Otherwise, too much calcium inhibits the absorption of iron.

HEALTHY FOODS FOR NEW MOTHERS

Tip no. 6)  Vitamin C for accelerated iron absorption.

This vitamin helps in absorption of iron in the bloodstream. Vitamin XC is easily available from citrus fruits.

Tip no. 7) Exercise helps the new mother to cope with the upcoming delivery :

Contrary to common myth , women do need moderate exercise of not more than 30 minutes per day during the pregnancy. For the high-risk group with a history of miscarriage, exercise is best avoided or to be done under the strict guidance of doctors and professionals in this field. However, for women whose baby is showing normal fetal growth , exercise actually helps in many ways.  It reduces backaches and spine deformation which occurs owing to the weight of the unborn baby and enlarged uterus. The increased metabolism results in a decrease of gestational diabetes. The pelvic muscles remain tight by pelvic floor exercises. One should not stress much and do low-impact aerobics stressing on muscles like the thighs , quadriceps. She can engage in stationary bicycling and walking  to keep herself fit during this gestational period.

Tip no. 8) Lead a healthy lifestyle to remain stress-free through your pregnancy :

A normal stress-free life is recommended.  Minimum 8 hours of sleep is a must for undisturbed fetal growth. Cigarettes , recreational drugs are a total no-no owing to the adverse effect that their cacogenic  compound may have on the unborn baby. Too much caffeine can increase sleep-loss and constipation. A wholesome diet consisting of fruits , nuts , dairy products , essential vitamins and protein is advised .

Tip no. 9) Follow some precautions : Both the baby and mother would be safe :

One should specifically avoid handling cats litter and faeces as they may contain a virus that causes toxoplasmosis. This virus-caused disease may lead to blindness and brain damage of the unborn.

Cleaning Products

Cleaning products containing dangerous toxins,acidic compounds or compounds that may give out acidic fumes should be avoided.  Inhalation of these fumes (visible or invisible ) may lead to unseen, disastrous effects on the newborn.

Alcohol

Avoid alcohol. It mixes in your bloodstream to produce bizarre effects.In extreme cases, it may lead to unlimited vomiting which may result in unexpected uterine contraction. This may result in deadly miscarriage.

Tip no. 10) Some miscellenous things to be avoided:

  •          Repeated X-Rays
  •          Unpasteurized milk or dairy products, which have exceeded their expiry period.
  •          Under-cooked, raw or soft-boiled eggs, which may be a harbinger of salmonella virus.
  •          Raw meat causing Listeriosis.

Conclusion

First and seconds trimesters are the period in which the newborn is exceptionally vulnerable to any adverse factor . After this period gets over , the expecting mother returns to a somewhat normal life. From here , she can lead an active light comprising of proper diet, light exercises and proper medication (mostly iron , folic acid and calcium supplement ). Here’s wishing the very best for the expecting mothers in their journey through pregnancy which would successfully end in delivering a healthy  newborn.

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