Saturday, 19 January 2019

Top 10 Tips For A Healthy Pregnancy | Tips to Sleep Better During Pregnancy

Top 10 Tips For A Healthy Pregnancy | Tips to Sleep Better During Pregnancy
13 Aug

Top 10 Tips For A Healthy Pregnancy Top 10 Tips For A Healthy Pregnancy,10 Tips For A Healthy Pregnancy,Tips For A Healthy Pregnancy,Healthy Pregnancy,Pregnancy,tips for a healthy pregnancy while you are pregnant, healthy pregnancy tips, healthy pregnancy first trimester healthy,healthy pregnant women,healthy pregnant,healthy recipes for pregnant women , Having A Healthy Pregnancy In order to grow and deliver a healthy baby, you have to be healthy yourself Growing babies require plenty of energy and large sums of vitamins and minerals to develop properly

Hence, it�s important to watch what you eat throughout the pregnancy process Since giving birth is a very physical feat, it�s a good idea to stay fit and flexible to prepare yourself Exercising will also loosen up tight muscles and provide some relief from pregnancy back pain To find out how to have a healthy pregnancy, follow these prenatal care tips #1

Adjust Your Sleeping Position As your baby grows and your body adjusts, it can be difficult to feel comfortable, especially at night Sleeping on your back can put extra stress on your body and baby, especially when it comes to your breathing Sleeping on your belly isn�t comfortable either You might also find comfort by sleeping in the fetal position If you need to, feel free to nap to get all the rest your body needs before your child comes into the world

#2 Prenatal Exercise Exercise is essential for a great pregnancy and birth It�s actually very safe to exercise while pregnant In fact, it will help you control your weight, improve circulation, boost your mood, and give you a good night�s sleep Try to get at least 30 minutes of pilates, yoga, walking, or a mild workout every day

Before trying another exercise, talk to your doctor to make sure you don�t overdo it #3 Write up a Birth Plan As your pregnancy progresses, giving birth can feel daunting Writing your birthing plan will allow you to feel more in control of the situation and keep you and your family on the same page Here are a few things to consider in your birth plan: Who you want present, including children or siblings of the baby Procedures you want to avoid What positions you prefer for labor and delivery Special clothing you�d like to wear

Whether you want music or a special focal point Whether you want pain medications, and what kind What to do if complications arise #4 Practice Kegels In short, Kegel exercises strengthen the pelvic floor muscles to support your bladder, bowels, uterus, and vagina Here�s how to do Kegels them right: Start with an empty bladder Pretend that you�re trying to stop yourself from passing gas and interrupt the flow of urine at the same time � it�s a sensation of squeezing and lifting

If you�re not sure you�ve got it, one way to check is by inserting a clean finger into your vagina then doing a Kegel If you feel pressure around your finger, you�re on the right track Hold the pressure for 10 seconds and release for another 10 Practice any time of the day, while you�re on the couch or sitting at your desk #5

Track Your Weight Gain The saying goes �you�re eating for two�, but it�s not exactly true How much pregnancy weight you should gain depends on your body type before getting pregnant: Average weight mother weight gain: 25 to 35 pounds Underweight moms: 28-40 pounds Overweight pregnant women: 15-25 pounds As your belly grows and your center of gravity changes, your feet take on extra pressure As such, your favorite shoes probably won�t fit as they should, so replace them for comfortable, flat shoes #7 Skip The Sauna Being too warm is a bad idea for pregnant women

In fact, a body temperature of 101� F and above during the first trimester can increase your risk of birth defects If you want to head to the sauna, visit one with low-temperature options and speak to your doctor first #8 Eat Folate-Rich Foods Any doctor will tell you that folate (folic acid) is essential for fetal development and red blood cell formation During pregnancy, you�ll have to increase your intake of the vitamin by 200 mcg daily

Foods high in folic acid include beans, peas, yeast, soybean, spinach, artichoke, and asparagus #9 Cut Caffeine Simply put, caffeine can worsen your baby�s kicks and punches Additionally, as a stimulant and a diuretic, caffeine increases your risk of dehydration If quitting caffeine is too hard, wean off the chocolate and coffee and stay below 150 mg � 300 mg of caffeine daily

#10 Stretch your Legs Before Bed Nighttime leg cramps are all-to-common during the second and third trimester You can prevent them by stretching your calf and foot before bed every night Here�s how to do a great stretching routine: To start, stand at arm�s length from a wall, place your hands on the wall in front of you and move your right foot behind your left foot Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor

Hold the stretch for about 30 seconds, being careful to keep your back straight and your hips forward Don�t rotate your feet inward or outward and avoid pointing your toes Switch legs and repeat Afterward, meditate or do some bedtime yoga

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