The key to maintaining a healthy baby in the womb is to maintain the health of pregnant women. There are several steps you can follow to maintain a healthy pregnancy.
A healthy pregnancy can begin with caring for yourself physically and emotionally. By living a lifestyle and developing a healthy mindset, you will be free from problems during pregnancy. A healthy pregnancy can be achieved as follows.
Consultation with a doctor or midwife
Consult with your doctor or midwife as soon as you know you are pregnant. This is important so that the doctor / midwife and you can prepare anything that needs to be done during pregnancy and before delivery. That is, you will get advice to undergo a healthy pregnancy from the start. By routinely undergoing a pregnancy check-up, your doctor can anticipate the possibility of anything that can happen during pregnancy and suggest healthy pregnancy care steps and the best delivery method for you and your baby.
Pay attention to your nutritional intake
In order to be able to undergo a healthy pregnancy, pregnant women are advised to eat healthy and nutritiously balanced foods, such as carbohydrates (bread, pasta, rice), fruits and vegetables, sources of protein (meat, eggs, nuts, fish, dairy products), vitamins and important minerals such as calcium, iron and folate. To support a healthy pregnancy, it takes 300 extra calories in the first 6 months of pregnancy. You can increase your nutritional intake by taking prenatal vitamins according to the doctor's recommended dosage.
In addition, avoid raw or undercooked eggs and meat, unpasteurized dairy products and juices, and raw seafood to avoid bacteria that can harm the baby in the womb. Also avoid certain types of fish that contain high levels of mercury. It is also recommended to reduce drinks containing caffeine (coffee, tea, colas, soft drinks). Pregnant women are advised to limit caffeine consumption to only 200 mg (equivalent to 2 cups of coffee) per day. During pregnancy, you should not consume alcoholic beverages.
Regular Sports
Healthy pregnancy is inseparable from exercise. Many benefits can be taken by pregnant women with regular exercise, including:
- Builds up the strength and endurance that is needed to bear a growing belly and weight gain.
- Make it easy for the body to return to its original shape after the baby is born.
- Helps prevent or alleviate aches and pains.
- Promotes blood circulation in the limbs and throughout the body.
- Helps deal with physical burdens during childbirth.
- Reducing stress. Some research shows that exercise can increase the level of serotonin, a brain chemical associated with mood.
Sports that are good for pregnant women include brisk walking, swimming, yoga, pilates, squats, and Kegel exercises. Exercise as long as you feel comfortable but don't push yourself too hard until your body is tired or dehydrated. strenuous exercise with a risk of falling ,. You can consult with your doctor to get advice on choosing the right type of exercise for a healthy pregnancy.
Break
Fatigue experienced in the first few months of pregnancy due to high levels of pregnancy hormones in the body. This is the body's way of telling you to slow down.
If you can't sleep at night, try to take a short nap or just lift your legs to the chair and relax for 30 minutes. If back pain interferes with your sleep, try sleeping on your left side with your knees bent. Placing a pillow under your stomach can help relieve a tense or aching back. Exercise can also help overcome back pain.
In addition, you can try relaxation techniques that are safe during pregnancy, such as stretching, deep breathing, yoga, or massage for pregnant women. However, always discuss with your doctor first and tell the sports instructor if you are pregnant. Another alternative is to choose a special class of pregnant women whose movements have been designed to launch labor.
Quit smoking
Cigarettes are the number one taboo for healthy pregnancy. Pregnant women who continue to smoke automatically make the fetus in the womb also smoke. Nicotine and carbon monoxide will be absorbed by the fetus. Smoking can increase the risk of miscarriage, premature birth, low birth weight children, birth defects, and sudden infant death syndrome (apparently healthy babies die suddenly for no apparent reason). In addition, smoking during pregnancy is also related to the risk of the baby dying at birth, ectopic pregnancy (pregnancy outside the uterus), and abruption of the placenta (the placenta is partially or completely removed from the uterine wall before the baby is born).
Go to dentist
Don't forget to maintain oral health by brushing your teeth, using dental floss, and going to the dentist regularly. Fluctuations in the hormones progesterone and estrogen during pregnancy can make you more susceptible to gum disease and cause the gums to be more sensitive to bacteria in dental plaque. The risk of experiencing gum inflammation (gingivitis) also increases.
Studies show that tooth and gum disease can cause premature birth and increase the risk of low birth weight babies. This condition is likely caused by bacteria in the teeth and gums that are able to reach the uterus, and then affect the development of the baby.
Take care of emotional health
Many women feel that their emotions fluctuate quickly during pregnancy. But if mood swings are extreme or interfere with daily life, you may suffer from depression. If you feel unenthusiastic for more than two weeks or feel very anxious, consult your doctor so that you get further treatment.
To be able to take care of your baby, you must pay attention to your own health. Although there are various restrictions and obligations during pregnancy, many women say that they feel the most healthy at that time. It is recommended to regularly consult with a doctor and undergo a pregnancy check according to schedule to maintain a healthy pregnant condition.
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