Healthy pregnancy

Having a healthy pregnancy means eating right, getting enough sleep, and making sure to exercise, listen to your body. Your body's needs change during pregnancy, and you have to take extra care to ensure your health. The following is some great information on keeping healthy, and having a healthy fetus when you are pregnant.

Nutrition during pregnancy:

One of the first things you need to understand about nutrition during pregnancy is how much you need, and of what. There is the old saying about eating for two, and this is just not the case. While you are not eating for two, you do need to intake extra calories each day. When you are pregnant is no time for a diet. In general health care professionals recommend that you get about 300 extra calories a day. Later in your pregnancy, as your baby starts to grow more quickly, and the space in your stomach starts to decline, it can be harder to enough. Of course, depending on your weight when you got pregnant, and how many babies you carry, you may need more or less. People who are overweight when they get pregnant should not exceed 300 extra calories a day, but those who are underweight, or overly thin should consume more. If you are carrying multiples, you will need more calories as well. Talk to your health care provider about what is best for you in calories.

Calories are not the only consideration when it comes to nutrition when pregnancy. What you eat to get those calories is just as important as the extra calories. Healthy eating is always important, but especially when you're pregnant. So, do not get those 300 extra calories by eating candy bars, it's important to make sure your calories come from nutritious foods. What you eat, your baby eats, so if you want your baby to grow and develop well, you need to try and maintain a well balanced diet that includes healthy food options.

Most of your health care providers recommend that when you are pregnant you try to eat plenty of the following:

• lean meats
  
• fruits
  
• vegetables
  
• whole-grain breads
  
• low-fat dairy product

When you are pregnant you need increased amounts of calcium, iron, and folic acid in order to stay healthy and grow a healthy baby. For some, diet changes are very difficult, and it is possible to supplement your needs with prenatal vitamins, but you should not leave your vitamin and nutrient needs entirely up to supplements, rather use them in addition to health dietary choices. Let's look at why you need extra calcium, iron, and folic acid, and how you can get them.

Calcium: It is recommended that you get 1000mg of calcium a day typically, and more so when you are pregnant. This is hard to do, but if you don't, your body will use calcium from your hones to grow your baby. Good sources of calcium include: dried beans, almonds, dark green vegetables, particularly broccoli, spinach, and kale, calcium fortified juices, cereals, etc.

Iron: Doctors recommend that when pregnant you need 27 to 30 mg of iron every day. This is what your body uses to make hemoglobin, without enough iron your tissues do not get enough oxygen to function well. Iron is found in many different foods, including: red meat, dark poultry, salmon, enriched grains, dried beans and peas, fruits, leafy green veggies, and iron fortified breakfast cereals.

Folic Acid: If you are going to get pregnant, or already are, then Folic Acid is really important, especially because it can decrease the chances of NTDs (including spina bifida) by 70%. Women should try and get 400 micrograms (0.4 milligrams) of folic acid supplements every day.  One of the best ways to get folic acid is through supplementation, so get a prenatal vitamin that gets you the right amounts.

Besides the foods you eat, part of having a healthy pregnancy means getting enough fluids. Staying hydrated is essential to a healthy pregnancy, especially with water. A woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation, it can also help you prevent stretch marks.

Exercise:

Exercise during pregnancy can help blood flow, can strengthen your baby's heart, and can help you to not over gain weight during this time of weight gain. Most physicians will tell you that if you do not have any complications in your pregnancy, that you should get 30 minutes of moderate intensity physical activity each day. It was once thought that you should avoid exercise at all cost during pregnancy, and that it could hurt the baby. Today it is shown that regular exercise can help with all of the following areas: prevent excess weight gain, reduce pregnancy related problems, like back pain, swelling, and constipation, improve sleep, increase energy, prepare for labor, and even shorten the amount of time it takes to recover.

Your doctor will be able to help you figure out how much exercise is best for you. If you were already exercising regularly you can simply continue doing so, but possibly change the intensity levels. If you weren't, it is a good time to start. However, focus on low-impact, moderate intensity exercise activities such as walking and swimming. Limit high-impact aerobics and avoid certain sports and activities that pose a risk of falling or abdominal injury. For example, do not do contact sports, or things like horseback riding.

Also, remember that your body produces relaxin which means it is easy to overstretch or strain yourself, especially the joints in your pelvis, lower back, and knees during pregnancy. So, be careful.

Most importantly, when it comes to healthy pregnancy and exercise you simply need to listen to your body, if it is telling you to take a break, do so.

Sleep:

Many people overlook this important aspect of having a healthy pregnancy. Your body is working hard to grow a fetus, and you are going to need to get plenty of sleep in order to have the energy to accomplish this well.

As you get further along in your pregnancy it can be really hard to get sleep because it is hard to find comfortable positions, but sleep is extremely important, and chances are you won't get enough of it once your baby comes. So, try lying on your side with your knees bent. Consider investing in a pillow designed to aid pregnancy sleep. Sleeping on your side has many benefits, it can help prevent or reduce varicose veins, constipation, hemorrhoids, and swelling in your legs. It also makes it easier for your heart to do its job.

Avoidance:

When you are pregnant it is important to get the right things, like sleep, exercise, and the right foods, but just as important is to avoid certain things. Avoiding the right things can make for a healthier pregnancy.

Alcohol is a big avoidance, especially since no one has figured out if there is a safe amount to drink during pregnancy or not. It has been shown, however, to be one of the most common causes of mental and physical birth defects. Studies show that alcohol produces more severe abnormalities in a developing fetus than heroin, cocaine, or marijuana.

Recreational drugs should be avoided as well as it puts you at risk for premature delivery, and it puts your baby at risk for poor growth, birth defects, and often times learning problems. In addition to that, it can mean your baby will be addicted to drugs when they are born.

Nicotine should be avoided as it is essentially like putting a lit cigarette into your baby's mouth. Smoking passes nicotine and carbon monoxide on to your baby, which puts them at high risk for being stillborn, or severely premature. Even occasional smoking, or second hand smoke can mean low birth weight, increased risk of SIDS, asthma, etc.

Caffeine is linked to increased risk of miscarriage, so avoid it as much as you can.

Certain foods should be avoided especially those that have high likelihood of carrying food-borne illnesses. Most health care professionals recommend you avoid the following foods:

• soft, unpasteurized cheeses such as feta, goat, Brie, Camembert, and blue cheese 
  
• unpasteurized milk, juices, and apple cider
  
• raw eggs or foods containing raw eggs
  
• raw or undercooked meats, fish (sushi), or shellfish
  
• processed meats such as hot dogs and deli meats (these should be well cooked, if you heat them to 165 degrees they should be fine) 
  
• Certain fish, including: shark, swordfish, king mackerel, and tilefish as they often contain high levels of mercury.

Over-the-Counter and Prescription Medications should be avoided as much as possible. Things that are safe when you are not pregnant can be very harmful to a baby, so if you can help it, don't take any. If you get sick, or feel the need for medication, talk to your health care provider about what you can and can't take. If you are on prescription medication, make sure that it is safe to use when pregnant. If they aren't, switch to something that is, immediately.

In addition, in order to be healthy, you need to listen to your body. If you do so, you will be aware of when you need to slow down, or talk to your physician.