Life with a baby bump: some tips for a balanced pregnancy
The period of pregnancy is in many ways a time of joyful anticipation but also lots of changes and even stressful challenges. However, even the tasks and habits we used to do routinely can make us question whether we should or shouldn’t. Here are some examples of what to look out for, what to avoid or what to include in your everyday life while pregnant! And if you want to read more about the psychological side of postpartum and other stress management methods, click on the links above.
Let’s see the tips!
Take a vitamin
A balanced diet rich in vitamins and minerals is very important to ensure that your growing baby gets the nutrients it needs. However, this alone can’t cover all the necessary vitamins and minerals, so it’s important to take an appropriate prenatal vitamin. These usually contain higher doses of folic acid, calcium and iron. You should ask your doctor for help in choosing the right prenatal vitamin for you.
Get plenty of sleep
Changes in hormone levels, anticipation and anxiety can make it difficult to sleep during pregnancy, not to mention the various pregnancy symptoms. Pregnancy can be tiring, especially in the third trimester, but many people experience increased sleepiness in the first trimester. If you’re feeling tired, get some rest whenever you can. Aim to get 7–9 hours of sleep a night.
Move to
We already know that regular exercise is good for both mother and baby. It can help combat many pregnancy problems, including insomnia, muscle aches, excessive weight gain, and mood problems. You should talk to your doctor about what kind of exercise you can do, how much exercise you can do and at what intensity.
Free to have sex
It’s OK to have sex during pregnancy, as long as there are no medical conditions that prevent it, such as a prolapsed placenta (placenta previa) or other medical conditions that put you at high risk of pregnancy. Sex with your partner is safe as long as your water has not broken. If you experience discomfort, try new positions. Any questions you have about the safety of sex during pregnancy should be discussed with your doctor.
Watch the rate of weight gain
Weight gain is natural during pregnancy, but it’s worth making sure it happens at a healthy rate. Gaining too much weight can be risky for the baby. In the first trimester, you only need 100 extra calories a day; in the third trimester, you need around 300–500 extra calories.
Eat fish
Fish is full of valuable nutrients such as healthy omega-3 fatty acids, zinc and iron. You can eat fish during pregnancy, but make sure you avoid raw fish and fish with high mercury content. A maximum of 360 grams of fish per week is recommended.
Do not consume unpasteurised dairy products
Calcium is very important for a growing baby, but always consume milk products that have been pasteurised. Raw milk can also contain celiac bacteria.
Limit your caffeine intake
Large amounts of caffeine during pregnancy can harm your developing baby. However, 1–2 cups of coffee can be consumed by pregnant women — recommendations are to consume a maximum of 200 mg of caffeine during pregnancy. You should note that caffeine is not only found in coffee but also in tea, chocolate, certain soft drinks and even decaffeinated coffee has a minimum amount.
Do not eat raw or undercooked meat
Eating raw or undercooked meat and eggs increases the risk of food poisoning and food-borne illnesses such as listeriosis and toxoplasmosis. These conditions can cause serious illness, leading to birth defects or miscarriages.
Make an appointment with your dentist
Hormonal changes during pregnancy increase the risk of developing gingivitis, and good oral hygiene is important for the baby. It’s also a good idea to have regular dental check-ups during pregnancy. Always warn your dentist that you are expecting a baby!
Do not smoke or drink alcohol
Both smoking and drinking alcohol during pregnancy can have serious health risks for the baby, so avoid smoking and drinking alcohol during pregnancy.
Avoid the sauna and hot tub
Baths, saunas and hot tubs that are too hot can be risky during pregnancy — they can raise your body temperature and cause problems for your baby. Research shows they can double the risk of miscarriage in the first trimester.
What would you add to the list?
References:
https://www.healthline.com/health/pregnancy/dos-and-donts
https://www2.hse.ie/pregnancy-birth/keeping-well/lifestyle-changes/
