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When a woman discovers a pregnancy , naturally she is guided to take care of her own health, as well as feeling the desire to change bad habits in order to have a healthy pregnancy. The ideal would actually be for women to be concerned with having a healthy lifestyle long before pregnancy , but if that concern arose only after the discovery of pregnancy, there are some recommendations that are essential.
According to an article produced by the National Feminist Health and Reproductive Rights Network in partnership with the Ministry of Health, when the woman confirms the pregnancy, she must look for the nearest health unit to begin the ( prenatal ) health monitoring , which has to ensure a healthy pregnancy and safe delivery . In addition, it is the woman’s right, if she feels safer, to be accompanied by a person she trusts in prenatal consultations.
Food and Nutrients
- Food Rich in Nutrients – The myth power exaggerated in pregnancy lasted for centuries, but today is the world’s knowledge that food must be of quality and balanced in nutrients. Because of hormonal changes, many women may feel sick to certain foods, but there are so many options in healthy eating that it is possible to find ways to replace them as long as necessary.It is essential that the diet in pregnancy includes fruits and vegetables and whole carbohydrates. In relation to proteins, the ideal is that women prefer fish, chicken and lean meats, in addition to eggs and good sources of vegetable protein such as oil seeds, beans and vegetables, especially broccoli.
- Care with Some Foods – Among the tips on how to have a healthy pregnancy, is the care with the hygiene of fruits and vegetables; do not eat raw or rare meats; wash your hands thoroughly before eating and avoid sodium and sugar.Cheeses: avoid some types of cheese such as camembert, brie, roquefort and gorgonzola, as well as fresh cheeses that are not industrialized is recommended, this to prevent listeriosis , a disease that can be caused by eating these foods and that can lead to abortion or complications in the child’s health. Another precaution that should be taken is salmonella, a food infection caused by the consumption of animal foods, eggs, milk and raw food.
- Folic Acid – This is an essential nutrient for a healthy pregnancy, it is a vital supplement in pregnancy and acts both to protect the health of the pregnant woman and to prevent congenital problems in the child . The iron is also a very important mineral for the health of mother and baby and also often recommended for supplementation by doctors.
Exercises and Baths
- Physical Activity – Physical exercises are essential for a healthy pregnancy, it is important to give women strength and resistance to the transformations that occur in the body, including the weight of the belly and wear and tear on the spine. The release of neurotransmitter hormones during physical activity helps to stabilize emotions and prevents the common feelings of sadness that the pregnant woman may experience due to hormonal changes.Another benefit of exercising is the faster recovery of physical form after the birth of the child.
IMPORTANT: Physical activities can only be performed with specialized professional monitoring and endorsement by the doctor. Sports that generate impacts or fall risks cannot be practiced.
- Hot Baths – Hot baths or a sauna are not suitable for pregnant women, as they can result in pressure drop or even fainting. Because of pregnancy, naturally the woman already has dilated blood vessels and hot water or steam from the sauna could increase this dilation.
- Exercises for the Pelvic Region – Strengthening the muscles of the vaginal region is important even before pregnancy and can prevent urinary incontinence and contribute to increased sexual pleasure. Strengthened muscles can also contribute to a good birth and the exercises are simple: at least 5 times a day, the woman can contract the pelvic muscles 10 times. This contraction consists of simulating peeing and interrupting the process.
- Physical Activity – Physical exercises are essential for a healthy pregnancy, it is important to give women strength and resistance to the transformations that occur in the body, including the weight of the belly and wear and tear on the spine. The release of neurotransmitter hormones during physical activity helps to stabilize emotions and prevents the common feelings of sadness that the pregnant woman may experience due to hormonal changes.Another benefit of exercising is the faster recovery of physical form after the birth of the child.
Medicines and Other Prohibitions
- Beware of Medicines – Among the tips for a healthy pregnancy is the care with the administration of any medications. In case of headaches, body aches, treatment for colds, colds or sore throats, it is extremely important that the woman consult the doctor to know which medication can be taken during pregnancy. Another tip is to never be guided by the medical advice of other women , after all, if a drug was prescribed for a woman, it does not mean that it can be prescribed for all, in addition, there are women who suffer from allergies to certain substances, so informing the doctor about any eventuality is paramount.
- Prohibited Habits – Smoking and alcohol consumption must be strictly abolished from the life of the pregnant woman, in fact, smoking can increase the risk of spontaneous abortion and alcohol consumption can lead to congenital malformation.
- Moment of Rest – The woman needs to have moments of rest during the day, at least half an hour with her legs raised is recommended, as well as massages that can help relieve stress.Much is said about how to have a healthy pregnancy and it is important that the woman follow some recommendations to safeguard her own health and the baby’s health, the ideal would be that the good habits and concern with the lifestyle persist after the birth of the child, including the practice of physical activities.
See Also: First Pregnancy – Exams and Initial Procedures
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.
