Nitesh Kumar Sahoo

Are you pregnant? Congratulations!

The excitement of being a mother is incomparable. But, alongside, numerous thoughts must be streaming in your mind. It is likely to develop the urge to learn everything-good and bad, about pregnancy. As you are stepping into an incredible journey of bringing an angel into your life, you must be aware about everything related to pregnancy.

You must give high efforts and get prepared to handle the responsibility. But, before that you need to ensure about your health as well as health of the new life growing in your womb. Balanced and healthy lifestyle choices are essential for proper growth and development of the foetus. Don't leave a stone unturned for ensuring healthy pregnancy as it determines the new life's health.

Here we bring a collection of the best tips for ensuring healthy pregnancy and healthy baby.

Maintain a Healthy Weight

Expecting mothers should gain the right weight during pregnancy as it helps the baby to grow healthy. But remember, gaining too much weight or too less can lead to serious health ailments for you as well as your baby. The risks associated with gaining too much weight are diabetes and high blood pressure. Excessive weight may also cause complication during delivery and would raise the requirement of cesarean section. Healthy weight of the mother helps for easier pregnancy and also reduces the risks of weight-related problem or obesity in your child. Consult a certified health care provider to know how much amount of weight you should gain periodically. The health care provider will suggest the right weight gain amount after analyzing your age, current weight and health condition. Don't lose weight in the pregnancy period as it may affect the baby's growth.

Eat Healthy Food

Eating healthy food is for overall wellness. But, for expecting mothers, right amount of calorie intake is essential. Eat right food and forbid fat and sugar from the list. Pregnant women as well as the growing baby require vitamin, calcium, iron, protein, fiber and other essential nutrients. Make sure to eat plenty of vegetables and fruits, calcium rich food, whole grains and foods with low saturated fat. You need to add spinach, broccoli, oranges, kidney beans, yogurt, milk, peas, beans, eggs, seafood, almond, rice, oatmeal, brown rice, whole-wheat bread, carrots, bananas, melon, etc in your plate. Don't skip your breakfast and limit consumption of salt, solid fats and restrict soft cheeses and uncooked meat and seafood from your plate. Make sure to add mushrooms, yeast, beans and leafy vegetables in your diet as these are rich source of folic acid which prevents birth defects.

Stay Hydrated

Pregnant women must intake more water than normal. Your body must remain hydrated as the impacts of dehydration will affect the baby. Consume water in intervals.

Adequate Sleep and Rest

You must get adequate sleep and rest during pregnancy. Sleeping for 7-9 hours a day is essential for you as well as your baby. Sleep to your left side as it improves blood flow in your body and also in your baby. Apart from adequate sleep, make sure about sound sleep with specific arrangements.

Restrict Awful Habits

If you have the habit of caffeine or alcohol consumption or smoking, stop that right away. Women should stay away from alcohol, smoking and caffeine before and during pregnancy and also continue the habit until the baby breastfeeds. Alcohol consumption increases the risk of affecting the baby with fetal alcohol spectrum disorder which causes learning disabilities, abnormal facial features and behavioral issues. Smoking increases the risk of SIDS- Sudden Infant Death Syndrome, miscarriages, premature birth as well as several other terrible outcomes. Passive smoking also is dangerous for your baby's health.

Stress Management

Stress affects every person. But, building stress during pregnancy affects the health condition of both the mother and baby. You must opt for stress management to improve the birth outcomes. Avoid stressful situations and be with your loved ones.

Physical Activities

Remaining physically active during pregnancy is essential. Regular physical activity will help you as well as your baby to gain right amount of weight. Apart from gaining weight, physical activities will reduce backaches, bloating and leg cramps which are common during pregnancy. Physical activities will also reduce the risks of gestational diabetes. Consult a certified healthcare provider to learn the limitations of physical activities and the to-do list. Physical activities including aerobic and exercises at least for 30 minutes a day will help.

Disclaimer: This piece of information is an informative one only. It is always advisable to consult an experienced healthcare expert and seek the best suggestions to get the best benefits.