You’re responsible for helping your tiny bundle of joy grow in a nurturing, healthy environment before they come.
This list of pregnancy dos and don’ts might help you figure out what you should be concerned about — and what you shouldn’t.
1. Do take a multivitamin
The best method to provide your body with all of the healthy nutrition it needs to support a growing baby is to eat a balanced diet rich in vitamins and minerals. However, a healthy diet alone may not be sufficient for pregnancy.
Prenatal vitamins provide increased dosages of key nutrients that pregnant mothers require, such as:
- folic acid
These vitamins aid in the correct growth of the foetus as well as the prevention of birth problems. Your doctor can assist you in selecting the appropriate multivitamin or vitamin combination for you.
DHA, EPA, or both are commonly included in multivitamins. Omega-3 fatty acids are necessary for your baby’s optimal brain development.
However, don’t take more than one dose of multivitamins. Some vitamins might be dangerous to a baby if consumed in large doses.
2. Do get lots of sleep
Sleep might be difficult to come by during your 9 months of pregnancy due to changing hormone levels, anticipation, and anxiety. Pregnancy is physically demanding, especially in the last trimester, and you’ll need your rest.
If you’re fatigued, take a quick nap and schedule naps whenever you can. Make a nighttime schedule and stick to it.
Each night, try to get 7-9 hours of sleep. Give yourself as much sleep as you can because fatigue is a symptom that your body needs additional rest.
3. Do work out
Pregnant women no longer have to avoid lifting a finger during their pregnancies: We now know that exercise is beneficial to both the mother and the child.
In fact, regular exercise may help you deal with a variety of pregnancy-related concerns, including:
- muscle pain
- excessive weight gain
- mood problems
Maintain your fitness routine if you were exercising consistently before to becoming pregnant. Discuss any changes you should make to your routine with your doctor, especially as you enter the second and third trimesters.
Ask your doctor about introducing a fitness programme into your day if you didn’t exercise frequently before you found out you were expecting. They can help you find a programme that is both safe and pleasant for you and your developing child.
4. Do eat seafood
Seafood is high in vitamins and minerals like omega-3 fatty acids, zinc, and iron, all of which are good for your heart. All of these things are crucial for both mom and baby. However, raw or undercooked seafood might cause issues.
Seafood may contain hazardous bacteria and viruses, which are destroyed when cooked properly. Also, uncooked seafood and fish that may contain high amounts of mercury should be avoided by pregnant women.
The following are some examples of fish with high mercury levels:
- king mackerel
Consume a variety of seafood to avoid a mineral deficiency caused by a single type of fish. Fish should not be consumed in excess of 12 ounces per week.
5. Do have sex
If you don’t have a complicating condition like placenta previa or any sort of high-risk pregnancy, having sex during pregnancy is fine.
Sex is safe with your partner until your period starts. If you’re in pain, you might want to experiment with different positions. If you have any concerns regarding the safety of intercourse while pregnant, speak with your doctor.
6. Do practice yoga
When you’re pregnant, you should avoid Bikram or hot yoga, but other yoga methods are fine. Look for prenatal or gentle yoga classes tailored to expectant mothers. These classes’ instructors will know which poses are optimal and which should be avoided.
If you haven’t done yoga before becoming pregnant, consult your doctor before enrolling in a class. While you may be able to begin, it’s wise to discuss the risks and concerns with your doctor.
7. Do get a flu shot
As long as you don’t have a contraindication listed by the manufacturer, pregnant women can and should obtain the flu vaccine.
The virus in the injection isn’t alive. The flu vaccine will not give you the flu. If you have influenza while pregnant, you’re more likely to have serious side effects than women of the same age who aren’t pregnant.
The immunisation will protect both you and your unborn child.
8. Do gain weight smartly
The recommendation to expectant mothers to “eat for two” isn’t a permission to eat anything you want. Instead, women must plan ahead of time what they will consume and how much they will eat.
Putting on a lot of weight during pregnancy can be harmful to your kid. To support your growing foetus throughout your first trimester, you only need roughly 100 more calories each day.
By the third trimester, you’ve increased your daily calorie intake to around 300 to 500 calories.
9. Do visit your dentist
For decades, people avoided going to the dentist because they were afraid that a dental cleaning might spread bacteria and create an infection. We now know that isn’t the case.
In fact, the American College of Obstetricians and Gynecologists advises expecting moms to get a routine oral health examination and regular dental cleanings while they are pregnant. Make sure your dentist knows you’re expecting.
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10. Don’t smoke
Babies born to pregnant women who smoke have a lower birth weight and are more likely to develop learning problems than children born to nonsmoking moms.
Due to physiologic nicotine addiction, children born to smoking mothers are more prone to attempt smoking at a younger age and become regular smokers sooner.
11. Don’t drink alcohol
Alcohol can have a significant impact on your baby’s development. People who consume alcohol while pregnant may give birth to a child who has foetal alcohol syndrome (FAS).
FAS symptoms include:
- low weight at birth
- difficulties with learning
- issues with behaviour
- In terms of growth and development milestones, there are lagging tendencies.
Alcohol, even in little amounts, can be harmful. There appears to be no such thing as a safe level of alcohol consumption during pregnancy.
Consult your doctor as soon as possible if you need help quitting drinking while pregnant. The sooner you seek assistance, the healthier your kid will be.
12. Don’t eat raw meat
Foodborne illnesses like listeriosis and toxoplasmosis can be spread by eating raw or undercooked meat and eggs. It’s also possible that you’ll get sick from your food.
These infections can lead to serious, life-threatening illnesses, birth abnormalities, and even miscarriage. If you’re pregnant, make sure all of your eggs and meat are well cooked.
13. Don’t eat deli meat
Deli foods, such as hot dogs, sausages, smoked salmon, and other cured meats, can spread foodborne illnesses such listeriosis and toxoplasmosis.
Sliced meats provide a much larger surface area for bacteria to colonise. Your risk is reduced if you thoroughly boil these processed proteins.
Pasteurized (not raw) milk and cheese are also vital to consume. To help eradicate hazardous bacteria, wash produce as soon as possible.
14. Don’t eat unpasteurized milk products
Calcium is essential for growing newborns, but mothers must be cautious about how they obtain it from dairy.
Because raw milk is unpasteurized, it is not recommended for expectant moms. This indicates that it has not been cooked to destroy microorganisms that could make you sick.
Listeria is a bacteria that can be found in raw milk. It has the potential to cause illness, miscarriage, or even death.
15. Don’t sit in a hot tub or sauna
The high-heat atmosphere of hot tubs, Jacuzzis, and saunas may be too harmful for expectant mothers, despite how pleasant they seem.
In fact, utilising one of these during your first trimester may quadruple your risk of miscarriage, according to study. Soaking in hot water raises body temperature, which can cause issues for the infant, including an increased risk of birth abnormalities.
16. Don’t drink a lot of caffeine
Caffeine can pass through the placenta and raise the heart rate of your baby.
According to current studies, women can safely drink a cup or two of coffee per day while pregnant, but avoid a triple-shot latte.
17. Don’t clean the cat’s litter box
Pet your pet as much as you like and then wash your hands — but don’t clean a cat’s litter box.
Millions of bacteria and parasites live in feline faeces. Toxoplasma gondii, in particular, is extremely harmful to expectant mothers.
If you get it, you might not know until you start having problems with your pregnancy. It’s possible to have a miscarriage or a stillbirth. This parasite can cause major health problems in babies, including convulsions and mental disorders.
- What are the do’s and don’ts of the first trimester of pregnancy?
Do’s and Don’ts in the First Trimester
Consume no junk meals because they raise the risk of gestational diabetes due to their high sugar and calorie content. Tobacco, alcohol, and caffeine should all be avoided. If you’re pregnant, everything you eat and drink passes through your body to your unborn child.
- What things should be avoided during pregnancy?
Foods and Beverages to Avoid During Pregnancy – What Not to…
High mercury fish. Mercury is a highly toxic element. …
Undercooked or raw fish. This one will be tough for you sushi fans, but it’s an important one. …
Undercooked, raw, and processed meat. …
Raw eggs. …
Organ meat. …
Raw sprouts. …
- Is sperm good for the baby during pregnancy?
The infant will not be harmed by sperm and sperm deposited in the vagina during penetrative vaginal intercourse.
- How should a pregnant woman Bend?
Lifting safely during pregnancy
Bend at your knees, not your waist, to lift appropriately. Maintain as much straightness in your back as possible. To stand, contract your leg muscles while holding the object close to your body. Everyday tasks like sitting and standing can become difficult as your pregnancy advances.