8 steps to a healthy pregnancy
Now that you know you're pregnant, it's more important than ever for you to start taking care of yourself both physically and emotionally. Your chances of having a problem-free pregnancy and a healthy baby will increase exponentially if you follow a few simple guidelines:
Get early prenatal care. Good prenatal care is essential to your baby's health. At your first prenatal visit you'll be screened for certain conditions that could lead to complications. If you haven't yet chosen a practitioner, get started right away. Finding the right person — whether you're looking for a doctor or a midwife — can take time.
Watch what you eat. Now that you're 'eating for two,' you'll need to up your intake of protein and calories (for energy), as well as certain vitamins and minerals such as folic acid and iron. And you'll want to steer clear of undercooked eggs and meat, unpasteurized milk and juice, raw seafood, and soft cheeses to avoid ingesting bacteria that could harm your baby.
Take prenatal vitamins. Most prenatal supplements contain more folic acid, iron, and calcium than you'll find in a standard multivitamin. Pregnant women need more of these nutrients than the average woman, especially folic acid, which greatly reduces a baby's risk of developing neural tube birth defects such as spina bifida. (In fact, you should have started taking 400 micrograms of folic acid a day at least three months before getting pregnant.) But more is not necessarily better; avoid megadoses of any vitamin.
Exercise regularly. A good exercise program can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labor. Plus it will make getting back into shape after the baby is born much easier. Exercise is also a great way to beat the pregnancy blues; a recent study found that staying active can boost your level of serotonin, a brain chemical linked to mood. Just remember not to push yourself too hard, stay hydrated, and don't overheat.
Just say no to alcohol. Don't drink while you're pregnant: Whatever alcohol you drink rapidly reaches your baby through your bloodstream and across the placenta. Women who have more than two drinks a day are at known to be at greater risk for giving birth to a baby with fetal alcohol syndrome (FAS) than those who drink less, but no one knows if there is any safe amount you can drink during pregnancy. Children born with FAS suffer from mental and growth retardation, behavioral problems, and facial and heart defects. So play it safe — have a nonalcoholic drink instead.
Cut back on caffeine. While a cup or two of coffee a day won't hurt your baby, no one knows for sure what the effects of drinking three or four cups a day are. Some researchers say that too much caffeine may contribute to the risk of having a low-birthweight baby. Drink decaffeinated coffee or tea instead. Or, better yet, try a refreshing glass of mineral water with a spritz of lime.
Stop smoking. Smoking increases your risk of miscarriage, ectopic pregnancy (where the fertilized egg implants outside the womb), abnormal placental implantation, premature placental detachment, ******l bleeding, premature delivery, and infant death. Not convinced yet? Some studies have shown that women who smoke 20 or more cigarettes a day during pregnancy are more likely to give birth to a baby with a cleft lip or palate. It's never too late to quit or cut back, though; every cigarette you don't light gives your baby a better chance of being healthy.
Get some rest. The fatigue you feel in the first and third trimesters is your body's way of saying 'slow down.' So listen up and take it easy, as much as you can. If you can't swing a nap in the middle of the day, give yourself a break outside of work and let your other responsibilities go a little. And if you can't sleep, at least put your feet up and read a book or leaf through a magazine. Relaxation techniques such as yoga, stretching, deep breathing, and massage are all great ways to combat stress and get a better
Get early prenatal care. Good prenatal care is essential to your baby's health. At your first prenatal visit you'll be screened for certain conditions that could lead to complications. If you haven't yet chosen a practitioner, get started right away. Finding the right person — whether you're looking for a doctor or a midwife — can take time.
Watch what you eat. Now that you're 'eating for two,' you'll need to up your intake of protein and calories (for energy), as well as certain vitamins and minerals such as folic acid and iron. And you'll want to steer clear of undercooked eggs and meat, unpasteurized milk and juice, raw seafood, and soft cheeses to avoid ingesting bacteria that could harm your baby.
Take prenatal vitamins. Most prenatal supplements contain more folic acid, iron, and calcium than you'll find in a standard multivitamin. Pregnant women need more of these nutrients than the average woman, especially folic acid, which greatly reduces a baby's risk of developing neural tube birth defects such as spina bifida. (In fact, you should have started taking 400 micrograms of folic acid a day at least three months before getting pregnant.) But more is not necessarily better; avoid megadoses of any vitamin.
Exercise regularly. A good exercise program can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labor. Plus it will make getting back into shape after the baby is born much easier. Exercise is also a great way to beat the pregnancy blues; a recent study found that staying active can boost your level of serotonin, a brain chemical linked to mood. Just remember not to push yourself too hard, stay hydrated, and don't overheat.
Just say no to alcohol. Don't drink while you're pregnant: Whatever alcohol you drink rapidly reaches your baby through your bloodstream and across the placenta. Women who have more than two drinks a day are at known to be at greater risk for giving birth to a baby with fetal alcohol syndrome (FAS) than those who drink less, but no one knows if there is any safe amount you can drink during pregnancy. Children born with FAS suffer from mental and growth retardation, behavioral problems, and facial and heart defects. So play it safe — have a nonalcoholic drink instead.
Cut back on caffeine. While a cup or two of coffee a day won't hurt your baby, no one knows for sure what the effects of drinking three or four cups a day are. Some researchers say that too much caffeine may contribute to the risk of having a low-birthweight baby. Drink decaffeinated coffee or tea instead. Or, better yet, try a refreshing glass of mineral water with a spritz of lime.
Stop smoking. Smoking increases your risk of miscarriage, ectopic pregnancy (where the fertilized egg implants outside the womb), abnormal placental implantation, premature placental detachment, ******l bleeding, premature delivery, and infant death. Not convinced yet? Some studies have shown that women who smoke 20 or more cigarettes a day during pregnancy are more likely to give birth to a baby with a cleft lip or palate. It's never too late to quit or cut back, though; every cigarette you don't light gives your baby a better chance of being healthy.
Get some rest. The fatigue you feel in the first and third trimesters is your body's way of saying 'slow down.' So listen up and take it easy, as much as you can. If you can't swing a nap in the middle of the day, give yourself a break outside of work and let your other responsibilities go a little. And if you can't sleep, at least put your feet up and read a book or leaf through a magazine. Relaxation techniques such as yoga, stretching, deep breathing, and massage are all great ways to combat stress and get a better
