How To Have A Healthy Pregnancy

To solve or face many situations in life you just need to know common sense. So, if you ask yourself how to have a healthy pregnancy, the most sensible answer is: applying healthy habits.

In addition to applying our knowledge of common sense, we must also seek out quality information. That’s why we present to you an article based on advice taken from health guides written and published by the Spanish Society of Pediatrics (SEGO).

The first step is to see a doctor for a routine assessment, better known as a “check-up”. This is a great time to review your lifestyle, the medications you are taking, and catch up on vaccinations.

A key recommendation is weight control. Keep in mind that being overweight or underweight can be harmful during pregnancy. If you are concerned about your weight, consult a professional.

During pregnancy it is natural for you to gain weight. It is recommended to gain between 10 and 15 pounds. Weight is a variable aspect that you will monitor together with your doctor as part of the care program that will be carried out during this very special step.

Exercise is vital: get moving!

Exercise will help tone and strengthen your muscles and will also relieve the physical effort required during pregnancy. On the other hand, continue to follow the recommendations of the members of the Spanish Society of Pediatrics, as you need to pay attention to your body’s demands.

Don’t overdo it, especially if you didn’t exercise a lot before getting pregnant. The best thing to do is to avoid strict exercise plans, especially if you’re not used to this level of physical activity.

Techniques like yoga for pregnant women are recommended to keep in good shape. Regardless of the exercise you do, it is essential to talk about your condition with a qualified physical trainer and avoid sports that may pose some risk, such as diving, water skiing and contact sports.

Healthy food

What you eat is what the baby eats, because during pregnancy the baby’s only source of nutrition is you. You’re likely to hear the so-called “you have to eat for two” phrase, which isn’t completely correct, warns SEGO. Also, after giving birth, it may be difficult to lose the weight gained during pregnancy.

Many women end up maintaining healthy eating patterns acquired during pregnancy for the rest of their lives. This is wonderful because your child will really transform your life and, if you improve little by little, adopting healthy habits voluntarily and consciously will be able to give your best.

If you consider these simple SEGO-recognized nutritional recommendations, both you and your baby will benefit.

• Calcium

A calcium-rich diet is essential, as your baby’s bones begin to form between the fourth and sixth week of pregnancy. Milk is a good source of calcium, as are broccoli, canned sardines (including pimples), soy products, sesame seeds and dairy products.

It is necessary to take into account the type of dairy that is being ingested, as it can have high levels of fat.

• Proteins

Along with calcium, protein is another important element in the diet. Both are of great importance to the baby.

Try to consume three servings of protein a day. Fresh fish, hard-boiled eggs, well-roasted meat, pasteurized dry cheese and soy are excellent sources of protein.

• Vitamins and Supplements

Try to consume at least five servings of fruits and vegetables a day. They will provide vitamins, minerals and fiber.

In addition, you should supplement a healthy diet with supplements  to make sure you and your baby get the nutrients you need.

However, try to find out if the supplement you are taking is recommended for pregnant women, as some compounds are not suitable in these cases.

Health professionals and manuals recommend taking a 400 micrograms of folic acid supplement per day during the first 12 weeks of pregnancy. Taking a folic acid supplement contributes to the healthy development of your baby’s spinal cord.

• Carbohydrates

The ideal is to eat four or five servings of carbohydrates a day, such as rice, pasta, potatoes and wholemeal bread.

Carbohydrates provide energy. Eating whole grain bread, pasta and rice is even more beneficial, as these foods contribute to fiber intake, which can help relieve constipation, a common pregnancy malaise.