Dos and Don’ts of Pregnancy

Before your baby arrives, you are responsible for helping them grow in a nutritious and healthy environment. At this point, we are always with you. This; This pregnancy do’s and don’ts list can shed some light on what to worry about – and what not to really worry about.

1. Take a multivitamin

Eating a balanced diet rich in vitamins and minerals is the best way to provide your body with all the healthy nutrients it needs to support a growing baby. However, a healthy diet may not be sufficient for pregnancy.

Prenatal vitamins contain higher levels of certain nutrients that expectant mothers need in higher doses, such as:

• folic acid

• calcium

• Iron

These vitamins help the fetus develop properly and help prevent birth defects. Your doctor can help you find a multivitamin that’s best for you.

A multivitamin usually contains DHA, EPA, or both. These are omega-3 fats that are important for your baby’s proper brain development. However, do not take more than one dose of a multivitamin. Some vitamins in higher amounts can be harmful to the baby.

2. Do not smoke

Most likely, some mothers smoked during pregnancy. However, children born to non-smoking mothers are at greater risk of having babies with a lower birth weight and children with learning disabilities. Additionally, children born to women who smoke are more likely to start smoking at a younger age and become regular smokers because of their physiological dependence on nicotine.

3. Try to sleep well

Changing hormone levels, anticipation, and anxiety can make it difficult to sleep during your 9-month pregnancy. Pregnancy demands more and needs sleep, especially during the last trimester. If you’re feeling tired, take a quick snooze from work and schedule as many naps as possible. Set bedtimes and stick to them. Aim for 7-9 hours of sleep each night. Fatigue is a sign that your body needs more rest, so give yourself all the sleep you can.

4. Do not consume alcohol

Alcohol can greatly affect your baby’s development. People who drink alcohol while pregnant can give birth to a baby with fetal alcohol syndrome (FAS).

FAS symptoms include:

• Low birth weight

• Learning disabilities

• Behavioral problems

• Nervous system development problems

Even small amounts of alcohol can be a problem.There is no safe level of alcohol intake during pregnancy.

If you need help stopping drinking while pregnant, talk to your doctor as soon as possible. The sooner you get help, the healthier your baby will be.

5. Exercise

Gone are the days when pregnant women avoided even playing with their fingers during pregnancy: We now know that exercise is good for mom and baby.

In fact, regular exercise can help you combat many of the problems that arise during pregnancy:

• Insomnia

• Muscle pain

• Excessive weight gain

• mood problems

If you exercised regularly before getting pregnant, continue.

If you haven’t been exercising regularly without realizing you’ve added a baby, ask your doctor to add a fitness routine to your day. They can guide you to a schedule that is safe and comfortable for you and your growing baby.

6. Don’t eat raw meat

Raw and undercooked meat and eggs carry a risk of foodborne illness such as listeriosis and toxoplasmosis. Food poisoning is also a possibility. These conditions can cause serious, life-threatening illnesses that can cause serious birth defects or even miscarriage. Make sure all the eggs and meats you eat while pregnant are well cooked.

7. Eating seafood

Seafood is loaded with heart-healthy omega-3 fatty acids, vitamins and minerals like zinc and iron. All of these are important for both mother and baby. However, undercooked, raw seafood and some types of fish can cause some problems.

Seafood can carry harmful bacteria and viruses that are eliminated when thoroughly cooked. Also, pregnant women should avoid raw fish and fish that can contain high levels of mercury. (You can find detailed information on this subject on my YouTube channel)

Examples of fish with high levels of mercury include:

• Shark

• Swordfish

• Tilefish

• King mackerel

Eat a variety of seafood so you don’t have a mineral concentration from one type of fish.

8. Don’t eat deli meat

Deli meats — hot dogs, sausages, smoked salmon and other cured meats — can cause foodborne illnesses such as listeriosis and toxoplasmosis.

Sliced ​​meats have much more surface area for bacterial growth. Cooking these processed proteins thoroughly reduces your risk.

Eating pasteurized (not raw) milk and cheese is also important. Always wash the product to eliminate harmful bacteria.

9. Do not eat unpasteurized dairy products

Calcium is essential for growing babies, but mothers need to be mindful of how they get their calcium from milk.

Raw milk is not recommended. In particular, raw milk may contain Listeria bacteria. It can lead to illness, miscarriage, and even life-threatening consequences.

10. Do yoga

You should avoid Bikram or hot yoga, but other yoga methods are fine. Look for prenatal or gentle yoga classes designed for moms. Instructors in these classes will know which poses are best and which you should avoid.

If you didn’t practice yoga before you got pregnant, talk to your doctor before signing up for a class. While it’s possible to get started, it’s best to review the risks and concerns with your doctor. (You can contact me for yoga classes and instructor advice)

11. Do not sit in the jacuzzi or sauna

While relaxing, the high heat environment of hot tubs, whirlpools and saunas can be very dangerous for mothers. In fact, research shows that using one of these during the first trimester can double your risk of miscarriage. Soaking in hot water can increase body temperature, causing problems with the baby, including increasing the risk of birth defects.

12. Get a flu shot

Get the flu vaccine unless you have a contraindication as stated by the manufacturer. Injection is not a live virus. If you were to catch influenza during your pregnancy, the risk of serious side effects is greater than in women of the same age who are not pregnant.

The vaccine will protect you and your developing fetus.

13. Don’t drink too much caffeine

Caffeine can cross the placenta and increase your baby’s heart rate. Current research shows that women can safely consume one or two coffees each day.

14. Get strategic weight

The “meal for two” recommendation for expecting mothers is not a permit to eat whatever you want. Instead, women need to be strategic about what they eat and how much.

Gaining a lot of weight during pregnancy can do more harm than good to your baby. (You can find detailed information on this subject on my YouTube channel)

15. Don’t clean the cat’s litter box

Pet your furry friend as you like and wash your hands afterwards – but don’t clean a cat’s litter box.

Cat waste is filled with millions of bacteria and parasites. Toxoplasma gondii is especially dangerous for expectant mothers.

16. Visit your dentist

For decades, trips to the dentist’s office were avoided for fears that oral hygiene could spread bacteria and lead to infection. We now know that this is not the case.

In fact, the international gynecological societies recommend that expectant mothers have a routine oral health evaluation during pregnancy along with regular dental cleanings. Be sure to tell your dentist that you are pregnant.

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