Tips for Healthy Pregnancy

During pregnancy a woman’s body undergoes several changes in order to accommodate the growing fetus and prepare itself for the strain of labor and childbirth. It is important, therefore, to take special care of yourself during this crucial period. Genetic testing is mandatory in the early stages of the pregnancy, especially if you have a family history of birth defects. Eating the right kind of food is one of the most important aspects of staying fit during pregnancy and giving birth to a healthy baby. It is a myth that you should eat food sufficient for two persons instead of one when you are pregnant. Rather, you should eat a well balanced diet rich in natural fibers, vitamins and minerals and low in fat content. Eat plenty of fresh fruits, green vegetables, whole grains, pulses and nuts. You may also eat lean meats and dairy products like tofu and yoghurt. Instead of just a couple of big meals, eat small servings of food at frequent intervals. This helps the body assimilate most of the nutrients in the food and prevents excessive weight gain. You should also drink plenty of fluids throughout the day. Unsweetened fruit juices and herbal teas are especially useful for treating morning sickness. Stay away from chocolate, coffee, soft drinks and alcohol and stop smoking while you are pregnant, as these may have harmful effects on the normal development of fetus. It is also recommended that you consume, in consultation with your doctor, daily doses of folic acid supplements in order to minimize the chances of birth defects in the baby. Consumption of iron supplements may also be necessary if you have a tendency towards anemia. You should also follow prescribed medication and/or remain under observation if you are suffering from ailments like hypertension, diabetes or epilepsy, as these may lead to serious complications during pregnancy.

It is also important that you keep yourself physically active during pregnancy. Short walks, cycling and yoga exercises are considered safe for pregnant women. Regular exercise improves blood circulation, maintains a healthy metabolic rate, reduces stress and anxiety and prevents excessive weight gain during pregnancy. Of course you must consult your doctor before you go in for any kind of physical exercise. Avoid contact with toxic chemicals like lead and mercury present in paints, cleaning solvents and automobile fumes. In addition, prepare yourself mentally for parenthood by talking to other young parents, reading books about baby care and joining support groups for would-be mothers.