A healthy pregnancy begins with you; what you eat, your environment and most importantly, your mental and emotional state of mind.
The first thing is to get prepared – set your mind for the journey ahead, and start taking your folic acid from the very moment you become aware you are pregnant or as soon as you begin trying for a baby, so your body can be healthy and ready.
Apart from the aforementioned, here are other guidelines to steer you in the right direction.
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6. Get Enough Rest
Fatigue is commonly experienced during pregnancy. It is therefore very important that you make time to rest during the day and get a lot of sleep at night. Try to get as much as 8 – 9 hours of sleep. Avoid sleeping on your back as your pregnancy progresses, but try sleeping on your side while using pillows for support.
7. Sitting Support
At work or wherever you can, use a pillow to support your back as this will make you more comfortable and generally reduce back pain. Make sure the seat is firm and can hold your weight. Avoid prolonged standing also as excess blood supply to your legs puts pressure on your back. Also, remember to wear comfortable shoes and put your feet up several times a day to prevent fatigue and swelling of the feet, legs, and ankles.
8. Stress Control
Another important thing is the mental health of the mother which will in turn affect her emotional and physical health as well as the baby’s. It is exigent therefore that the mother minimizes all stress factors during this period. When stressed, practice deep breathing and listen to calm, refreshing and wholesome music to lift your spirits and provide encouragement. Sing to your baby if you can, this can help calm both of you and put you in a good mood.
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9. Take Proper Job Precautions
Depending on the nature of your job, please avoid excessive working hours, prolonged standing, heavy lifting, loud noises, heavy vibrations, high levels of stress, as well as excessively cold or hot environments. At home, avoid exposure to harmful substances especially cleaning materials. This list is not exhaustive, but the general idea is to always be in comfortable environments and conditions, bearing best safety and health practices in mind.
Check with your doctor if you are fit to go ahead with exercising and stretches.
As long as you are in good health and there are no complications attached to your pregnancy, it is advised that every expectant mum do relevant exercises and stretches during pregnancy to facilitate easy delivery and recovery.
One good way to achieve this is to join a pregnancy exercise class, if your hospital provides such opportunity. However, you can engage in light exercises such as walking, dancing, swimming and light stretches.
Engaging in exercises during pregnancy, can help boost your strength and endurance level, keep your weight in check and improve blood circulation.
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Finally, towards the end of your pregnancy, cut back on rigorous activities and get help with as many things as possible. Rest as much as you can and take short breaks to nap or move around, even when you’re busy. Remember, a healthy mother signals a healthy baby.
Tags: pregnancy health
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