Pregnancy is a stage in a woman’s life when she should give proper attention to her health and mental well-being. The emotional struggles and physical illnesses during pregnancy may affect the health of the infant adversely.
In this article, we discuss some health tips for pregnant women.
Maintain A Healthy Weight
Maintaining a healthy weight during pregnancy helps your baby grow to a healthy size. However, too much weight or too little weight during pregnancy may lead to health issues in the mother and baby.
According to some studies, gaining excess weight during pregnancy increases the chance of developing gestational diabetes and high blood pressure during pregnancy. It can also increase the risk of developing type-2 diabetes and high blood pressure later in life.
Maintaining a healthy weight during pregnancy will help you complete the pregnancy period smoothly. It will also be easier to get back to your normal weight after the delivery.
The amount of weight that you should gain during pregnancy depends on your Body Mass Index before pregnancy. If you are planning to gain weight during pregnancy, make sure you do it slowly. During the first three months, the baby will be very small and it is unnecessary to eat so many calories for the baby.
How many calories you will need and how much food you should eat, all depends on your age, your weight before pregnancy and how fast you gain weight.
Eat The Right Foods
A healthy diet plan for a pregnant woman includes foods and beverages that are rich in nutrients. It is important to include the following foods in a pregnant woman’s diet.
- Whole grains: Eat whole grains like oatmeal, brown rice and whole grain bread that are rich in fiber, vitamin B, as well as other required nutrients.
- Fruits and vegetables: They are rich in fiber and many vitamins.
- Healthy protein sources: Foods like eggs, beans, lean meats and seafood ( with low mercury content) are rich sources of protein.
- Low fat milk products
Plan Your Physical Activity During Pregnancy
Women can be physically active during pregnancy. As per physical activity guidelines, regular physical activity can:
- reduce leg cramps, backaches and bloating
- help you and the baby attain a healthy weight
- reduce the risk of postpartum depression
Some studies also suggest that physical activity during pregnancy may contribute to reducing the risk of pregnancy problems like preeclampsia (high blood pressure during pregnancy) and reduce the risk of having a C-section.
By eating the right foods, realizing the importance of physical activity and maintaining the ideal weight, pregnancy complications can be avoided to some extent.