Ways to stay healthy and fit during pregnancy

by Emmanuel Ozoamalu
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staying healthy and fit during pregnancy

Pregnancy is a time when many women exercise less and eat more and this isn’t always a bad thing. If you are pregnant, it’s important to consider how these habits may affect you. I’m sure the last thing you want is for your health to decline because of poor eating or exercise habits. In fact, there are many benefits to staying fit during pregnancy both for the mother and baby. Here’s how;

Eat healthily.

Eating a balanced diet is one of the most important things you can do to stay healthy during pregnancy. Foods rich in iron, calcium and folic acid will help your body make enough red blood cells during this time. You should also eat foods that are low in fat and sodium so that your blood pressure remains stable.

Avoid junk food like chips, cookies, soda and other high-sugar snacks that contain too little protein or healthy fats like olives or nuts. These will only add extra pounds to your belly as they’re full of unhealthy calories. Alcohol consumption should also be limited because even small amounts can harm fetal development when consumed. Stay even further away from alcohol if you have been diagnosed with Fetal Alcohol Syndrome (FAS). Smoking cigarettes reduces fertility as well as increases the risks of premature birth and miscarriage. Quit smoking before conception may help reduce these risks although it won’t eliminate them altogether!

Healthy food to eat during pregnancy

Stay hydrated.

Staying hydrated will also help you ensure a healthy pregnancy term. Water is essential for your baby, so make sure you drink plenty of it throughout your pregnancy. 

You should drink at least eight 8-ounce glasses of water per day, but aim to drink even more if possible (ideally 12).

Water is best served slightly cold or at room temperature. Avoid drinking ice-cold water because it can affect you adversely. When drinking water, keep in mind that caffeine dehydrates you more than alcohol does—so if you’re planning on having coffee during pregnancy or tea after labor, try decaf instead.

Exercise regularly.

You may already be aware that exercise is good for you, but did you know it’s also essential to being healthy during pregnancy?

Exercise helps reduce stress and anxiety, which can make a huge difference in how your body reacts to an unexpected situation. It can also help you sleep better at night, which is important because it will help keep your mind off any concerns about the safety of both yourself and your baby during this time. Exercise also has been shown to improve moods by increasing overall energy levels. In addition to feeling great about yourself, exercising regularly will help boost feelings of self-confidence as well. Even just making small changes if you can’t go all out on exercising can also help you.

Talk to your doctor about vitamins and supplements.

Vitamins and supplements are not a substitute for a healthy diet. Talk to your doctor before taking any vitamins or supplements, especially if you’re pregnant. Some vitamins can be harmful during pregnancy while others may be beneficial. Be sure to check in with your doctor first.

If you have questions about taking certain supplements during pregnancy, talk to your healthcare provider. Avoid unsafe foods, drinks and drugs.

It’s easy to take for granted that everything we eat is safe to eat, but unfortunately, this isn’t always true. Unsafe foods include unpasteurized milk and dairy products (like cheese), raw eggs, uncooked meats, and seafood (if not well-cooked), alcohol, caffeine-containing products and non-prescription drugs like painkillers. The Food Standards Agency recommends that pregnant women avoid unpasteurized milk products because they may contain listeria bacteria which can cause miscarriage or stillbirth in babies who are born with listeriosis infection during pregnancy. Also, avoid undercooked meats such as beef liver or chicken livers because these foods have been found to carry higher levels of pathogens than other types of meat such as pork liver or lamb kidneys; if you’re eating out at restaurants then ask your server how long they’ve cooked your meal before serving it to you!

Take some time to relax.

Take a walk, read a book, listen to music and take a nap! You can also meditate or pray to improve peace of mind. Or try taking an ocean bath at the beach or even sitting outside listening with your earphones on. Staying healthy can help ease the stress of pregnancy and labor. It can also reduce the risk of complications over the pregnancy period. You may feel anxious or depressed during pregnancy if you have a preexisting mental health condition. It’s important to talk about your feelings with your doctor, husband, or therapist so they know how to support you through this period. Stress can also cause you to feel overwhelmed, irritable and impatient with others around you. These symptoms can make things difficult for anyone too even if they’re not pregnant, so take it easy on yourself.

We hope you’ve found these tips helpful. Remember that it’s never too late to start taking care of yourself. Be sure to talk with your doctor about any questions or concerns you might have.

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