Last Updated on May 19, 2020 by Anselem
HOW TO KEEP A HEALTHY PREGNANCY
Health is wealth, this article is specifically for the pregnant ladies or women who just took in.
If you are pregnant there are a lot of responsibility you have to take to ensure you keep a healthy pregnancy.
Which is :
1. See your doctor or midwife as soon as possible
2. Eat well
3. Take a supplement
4. Be careful about food hygiene
5. Exercise regularly
6. Begin doing pelvic floor exercises
7. Cut out alcohol
8. Cut back on caffeine
9. Stop smoking
10. Get some rest
11. Eat fresh fruits and vegetables
See a doctor or mid wife often:
As soon as you find out you’re pregnant, get yourself registered for antenatal care. Make an appointment with your Doctor or a midwife at your local health center.
Aim to eat a healthy, balanced diet whenever you can.
At least five portions of fruit and vegetables daily. Fresh, frozen, canned, dried or juice all count.
Starchy foods (carbohydrates), such as bread, pasta and rice. Carbohydrates need to make up just over a third of what you eat.
Daily servings of protein, such as fish, lean meat, eggs, beans, nuts are very important.
Dairy foods, such as milk, cheese and yoghurt.
Fish should atleast be present in your diet.
Fish is full of protein, vitamin D , minerals and omega-3 fatty acids, which are important for the development of your baby’s nervous system.
You need to take folic acid for at least the first three months (This is important) and vitamin D for the whole of your pregnancy and beyond.
Taking folic acid reduces the risk of your baby developing a neural tube defect such as spina bifida . Some women need to take a higher dose of 5mg per day, so check with your doctor or midwife what the best dose is for you.
BE CAREFUL ABOUT FOOD HYGIENE:
This is very important, you have to was your hands properly before handling of foods and after handling of food if you should coe in encounter with raw foods Eg: raw meat please you are adviced to wash your hands after.
Salmonella bacteria can cause food poisoning. You can pick up a salmonella infection from eating
Regular exercise has many benefits for you, and also for your baby.
Doing gentle exercise:
Helps you to cope with changes to your posture and strains on your joints during pregnancy.
Helps you to stay a healthy weight, although it’s normal to put on some weight during pregnancy.
Helps to protect you against pregnancy complications, such as high blood pressure .
Increases your chance of a straightforward
labour and birth.
Makes it easier for you to get back into shape after your baby is born.
Good exercises for pregnancy include: