Now that you are in this, you have to stay healthy not because you are responsible for your child's life but also for your sake.

Here are simple ways to stay healthy and safe during pregnancy.

1. Consult with your doctor

After getting the news that you are pregnant, turning to a doctor is the first thing to do. You will undergo a test to confirm your pregnancy and know how long you have been pregnant. Your doctor will also try to predict your delivery date based on the test results. Ask your doctor to give you a schedule for regular consultations. 

Your doctor might design a step-by-step consultation schedule. They may ask you to visit every month till the 28th week of pregnancy. Later these appointments become more frequent. For instance, you may have an appointment every 2 weeks until you are 36 weeks pregnant. During the remaining time till your delivery, you will visit your healthcare provider every week.

2. Avoid smoking 

Smoking is not safe for your health, especially when you are pregnant. It can cause stillbirth, low birth weight, premature birth, and many behavioral and cognitive issues in your baby. Therefore, you must quit smoking a few months before conceiving and never smoke during pregnancy. 

If you are addicted to smoking and quitting it on your own is difficult, contact an addiction treatment center such as Delphi Behavioral Health Group for professional help. Rehab like these have professionals who can cure your addiction through various detox and therapies. 

3. Eat healthy food

Healthy food provides the nutrients your body needs for the baby's proper growth. Remember, you are eating for two people or more (in some cases), so the food you eat should be enough to fulfill the needs of everyone.

Don't even let the thoughts of cutting calories or going on a diet come nearby, except if you want to harm your baby's development. As the baby grows, your calorie intake requirement will increase too. Also, if you don't have much weight and have an active life, you might need to eat even more. However, if you are overweight, ask your healthcare provider to help you make your daily meal plan. 

Try to add the following food items to your diet to ensure a healthy pregnancy

• Whole-grain bread

• Lean meats

• Low-fat dairy products

• Vegetables 

• Fruits

4. Take the necessary supplements

Your supplement requirement considerably increases when you are pregnant. You need supplements such as iron, folate, and calcium. Remember the following things about supplement intake. 

Calcium

You cannot skip taking calcium during pregnancy. Your growing baby needs calcium for the development of its bones. If you don’t take calcium supplements, the child will extract it from your bones, weakening them. Some food sources of calcium include:

• Tofu

• Almonds

• Milk

• Orange juice

• Soy milk

• Cereals

• Yogurt

• Dark greens (kale, broccoli, spinach)

Iron

Taking iron is as essential as calcium. During pregnancy, you must take 30mg of iron daily. Iron makes hemoglobin— the component of the red blood cells that stores oxygen. Red blood cells take oxygen to all body parts for their normal and healthy functioning. 

The absence of enough iron means your body cannot produce red blood cells in a sufficient amount. As a result, the body’s cells and tissues will face oxygen deficiency. Some foods rich in iron are:

• Dried fruits 

• Red meat

• Eggs

• Blackstrap molasses

• Enriched grains

• Dark poultry

• Tofu

• Dark leafy greens

• Iron-rich breakfast cereals

Folic acid

Folic acid or folate is another substance needed by pregnant women. CDC (Centers for Disease Control and Prevention) advises that all pregnant women and those planning to conceive should take 400micrograms of folic acid daily. You can take folic acid through multivitamins or supplements in addition to eating food infused with folic acid. 

5. Keep your body hydrated 

A pregnant woman must drink plenty of fluids the during the nine months. However, staying hydrated during the first three months of pregnancy is particularly important. Your blood volume increases considerably when you are pregnant, and incontinence can be a common issue for many women during this time. So, drinking fluids such as plain water, fresh fruit juices will keep you properly hydrated to reduce the likelihood of incontinence. If you're experiencing frequent leaks, you may also want to consider using incontinence pants or pads for added protection and peace of mind.

Ample fluid intake also reduces nausea. These issues can be very traumatizing when you have a baby growing with you. Therefore, you must drink water throughout the day. If refilling water from the dispenser is a hassle, keep a water bottle that can get you through some time. You can also flavor your water with mint leaves, lemon, fruits, and cucumbers. Additionally, you can take some broths or teas too.

6. Avoid massage 

While it may seem strange to many, getting a hand and feet massage is not recommended during pregnancy. Massaging your hand and feet during pregnancy can stimulate your pressure points which often increase the risk of miscarriage, especially during the first few months of the pregnancy. 

Also, you must avoid pressure points in the lower back, ankles, and abdomen. However, there is usually no risk in massaging these areas during the trimesters. However, ensure the person massaging you know how to do it, lest it does more harm to your health than good.

7. Sit back and relax

Don’t overwork yourself; if you cannot do something, take a rest, and don’t push yourself hard. Otherwise, the stress can affect your and your kid’s health. You are going through a tough time and need all the energy you can gather, and stress can drain your vital energy, so avoid stress as much as possible. 

Conclusion 

Staying healthy during pregnancy is essential for having a healthy baby. The tips mentioned above are very effective and worth the try. Eating healthy food, taking the essential supplements, engaging in mild exercise, and surrounding yourself with positive people make all the difference in your mental and physical health when pregnant.