Poorva Chavan
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Written By: Poorva Chavan | Published : September 16, 2015 1:01 PM IST
If you are planning a baby, you probably have many questions on what you should do and what you shouldn't. Whether you should eat for two, or should you stop exercising completely are few things you might be pondering. Your body goes through a whole lot of changes during pregnancy, from hormonal to physical and you need to prepare it for the change. Here are a few things you should do for a healthy pregnancy.
Follow a healthy diet
Include all food groups in your diet. Have at least six balanced meals throughout the day and drink enough water. Include fruits, green vegetables and nuts regularly. This doesn't mean you eat for two. Eating for two is a misconception. If your daily intake of calories is around 1500 calories, it is more than enough. Understand that the foetus doesn't need as many calories. Also, a calorific diet increases your risk of diseases like pre-eclampsia and gestational diabetes. You only need to eat 300 extra calories than usual. You may like to read about 8 common mistakes every pregnant woman makes!
Vitamin and mineral supplements
It is important that you start taking folic acid supplements while planning for a baby. Folic acid helps in ensuring not just your health, but of your baby's too -- it lays the foundation of a healthy life while still in your womb. Click here to know how. You should also start taking vitamins and minerals like calcium, and iron once you conceive as they help bridge any gap in your nutrition. The baby's neural tubes which develops into the spinal cord and brain develops in the first month after conception and these vitamins and minerals help prevent any birth defects in the baby and also prevent damage to the spinal cord and the brain.
Exercise regularly
If you are planning a pregnancy, it is best to start exercising right away. It helps in preparing your body for pregnancy, labour pains and post-delivery physical challenges. If you are already pregnant you must exercise regularly too. If have been a gym junkie or someone who works out every day you can continue doing the same in the few initial months, but if you haven't exercised before, don't start exercising heavily all of a sudden. Take it slowly and gradually. Don't fall prey to the myth that pregnant women shouldn't exercise. It won't harm the foetus. You can take a long walk and climb stairs or sign up for prenatal yoga classes and practise yoga under the guidance of a certified trainer. Exercising not only helps increase your energy levels but can also minimise pregnancy induced discomforts. Another important benefit of exercising is the fact that exercising stimulates the pituitary gland to release endorphins or happy hormones, which not only are excellent stress busters but also help you lift your mood and stay happy. Here are 5 ways to start exercising during pregnancy
Stay away from alcohol and tobacco
Smoking and drinking can lead to poor maternal health and hamper foetal growth. When you drink alcohol during pregnancy, the alcohol passes to the foetus from the placenta, and as the foetus is still in developmental stages, it's organs are not strong enough to filter all the toxins out which leads to foetal alcohol syndrome which leads to damaged liver and kidneys, facial abnormalities in the baby and mental retardation. Alcohol also increases the risk of miscarriages, premature birth and stillbirth. Smoking too has similar effects on the foetus. It exposes the foetus to an array of chemicals like nicotine. carbon monoxide and tar and a variety of carcinogens. Nicotine narrows the blood vessels in your body and also those in your placenta. As a result of which there 's not enough oxygen reaching the baby resulting in compromised nourishment and affecting the development of the foetus. Read more about it.
Consult a gynaecologist
It is not only important to visit a doctor from the beginning of the pregnancy but also when you are planning a baby. It is important that you understand the whole process and realise that your body will undergo drastic changes in the months to come. An early consultation also helps the couple understand health issues that may affect conception and pregnancy. It can also help you find out your risk of having a baby with genetic disorders and early detection can help you take the necessary treatment and avoid any danger to the health of both the mother and child. Also, it can help detect any health issues that either partner might have and can affect the baby later in life. Here are a few questions you must ask your gynaecologist during pregnancy.
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