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Now that you're pregnant, taking care of yourself has never been more important. Here's how to keep you and your baby as healthy as possible.

Prenatal Health Care

Key to protecting the wellness of your kid is to become regular prenatal intendance. If y'all call up you lot're pregnant, call your health care provider to schedule your first prenatal appointment. Many health intendance providers, though, won't schedule the first visit before 8 weeks of pregnancy, unless there is a problem.

Watch Your Baby Grow

At this start visit, your health intendance provider will probably exercise a pregnancy exam, and will figure out how many weeks pregnant y'all are based on a concrete examination and the date of your terminal period. He or she will also apply this information to predict your delivery date (an ultrasound done quondam later in your pregnancy will help to verify that engagement).

If y'all're healthy and in that location are no complicating risk factors, about health care providers will want to encounter you lot:

every 4 weeks until the 28th calendar week of pregnancy
and so every 2 weeks until 36 weeks
then once a week until delivery

Throughout your pregnancy, your health care provider will cheque your weight and blood pressure while also checking the growth and development of your baby (by doing things like feeling your belly, listening for the fetal heartbeat starting during the 2nd trimester, and measuring your abdomen). During the span of your pregnancy, you'll also accept prenatal tests, including claret, urine, and cervical tests, and probably at least one ultrasound.

When choosing a health care provider to counsel and care for you lot during your pregnancy, your options include:

obstetricians/gynecologists (as well known as OB/GYNs): doctors who specialize in pregnancy and childbirth, too as women'due south health care
family unit practitioners: doctors who provide a range of services for patients of all ages — in some cases, this includes obstetrical care
certified nurse-midwives: advanced do nurses specializing in women'southward health care needs, including prenatal intendance, labor and commitment, and postpartum care for uncomplicated pregnancies. At that place are as well other kinds of midwives, just you lot should wait for ane with formal training who'southward been certified in the field.

Any of these is a good selection if you're healthy and there's no reason to anticipate complications with your pregnancy and delivery. However, nurse-midwives do need to have a doc available for the delivery in example an unexpected trouble arises or a cesarean section (C-section) is required.

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Diet and Supplements

At present that you lot're eating for two (or more!), this is non the fourth dimension to cut calories or go on a diet. In fact, it's just the opposite — you lot need about 300 extra calories a twenty-four hour period, especially later in your pregnancy when your baby grows quickly. If you're very thin, very active, or conveying multiples, you'll demand fifty-fifty more. Only if you lot're overweight, your wellness care provider may advise you to swallow fewer extra calories.

Salubrious eating is always important, but especially when you're pregnant. So, make sure your calories come from nutritious foods that will contribute to your baby'due south growth and development.

Endeavour to maintain a well-balanced diet that incorporates the dietary guidelines including:

lean meats
fruits
vegetables
whole-grain breads
low-fat dairy products

By eating a good for you, counterbalanced nutrition you lot're more than likely to get the nutrients you demand. Only you will demand more of the essential nutrients (especially calcium, iron, and folic acid) than y'all did before you lot became pregnant. Your health care provider will prescribe prenatal vitamins to be sure both you and your growing babe are getting enough.

But taking prenatal vitamins doesn't hateful you tin can consume a nutrition that's lacking in nutrients. It's important to remember that y'all withal demand to eat well while pregnant. Prenatal vitamins are meant to supplement your nutrition, and aren't meant to be your simply source of much-needed nutrients.

Calcium

Most women nineteen and older — including those who are meaning — don't ofttimes get the daily one,000 mg of calcium that's recommended. Considering your growing babe'due south calcium demands are high, yous should increase your calcium consumption to prevent a loss of calcium from your ain bones. Your doctor will also likely prescribe prenatal vitamins for yous, which may comprise some extra calcium.

Adept sources of calcium include:

low-fat dairy products including milk, pasteurized cheese, and yogurt
calcium-fortified products, including orange juice, soy milk, and cereals
dark dark-green vegetables including spinach, kale, and broccoli
tofu
stale beans
almonds

Iron

Pregnant women demand about 30 mg of atomic number 26 every solar day. Why? Because iron is needed to brand hemoglobin, the oxygen-carrying component of red claret cells. Ruddy blood cells circulate throughout the body to deliver oxygen to all its cells.

Without enough atomic number 26, the body tin't brand enough red blood cells and the body's tissues and organs won't become the oxygen they need to function well. So it's especially of import for pregnant women to get enough fe in their daily diets — for themselves and their growing babies.

Although the food can be constitute in diverse kinds of foods, atomic number 26 from meat sources is more hands absorbed by the trunk than iron found in plant foods. Iron-rich foods include:

carmine meat
dark poultry
salmon
eggs
tofu
enriched grains
dried beans and peas
stale fruits
dark leafy green vegetables
blackstrap molasses
iron-fortified breakfast cereals

Folate (Folic Acid)

The Centers for Affliction Control and Prevention (CDC) recommends that all women of childbearing age — and especially those who are planning a pregnancy — become virtually 400 micrograms (0.4 milligrams) of folic acid supplements every day. That can be from a multivitamin or folic acid supplement in add-on to the folic acrid found in food.

Then, why is folic acid so important? Studies accept shown that taking folic acid supplements 1 month prior to and throughout the commencement 3 months of pregnancy decrease the chance of neural tube defects.

The neural tube — formed during the first several weeks of the pregnancy, peradventure before a woman even knows she's pregnant — goes on to go the babe's developing brain and spinal cord. When the neural tube doesn't form properly, the effect is a neural tube defect such as spina bifida.

Again, your health care provider can prescribe a prenatal vitamin that contains the right corporeality of folic acid. Some pregnancy health intendance providers even recommend taking an actress folic acid supplement, peculiarly if a woman has previously had a child with a neural tube defect.

If you lot're buying an over-the-counter supplement, call back that nearly multivitamins incorporate folic acid, but not all of them have enough to meet the nutritional needs of pregnant women. So, be certain to check labels carefully before choosing ane and bank check with your health care provider.

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Fluids

It'due south of import to drink plenty of fluids, especially water, during pregnancy. A adult female's claret book increases dramatically during pregnancy, and drinking plenty water each day tin assist prevent mutual problems such as dehydration and constipation.

Exercise

The U.Due south. Department of Health and Human Services recommends at least 150 minutes (that'southward ii hours and 30 minutes) of moderate-intensity aerobic activeness each week if you're non already highly active or doing vigorous-intensity activity.

If you are very agile or did intense aerobic activities before becoming pregnant, you may be able to keep upwards your workouts, as long equally your doctor says information technology'southward safe. Earlier beginning — or continuing — any practice routine, talk to your doctor.

Exercising during pregnancy has been shown to be very benign. Regular exercise tin help:

prevent excess weight gain
reduce pregnancy-related bug, similar back hurting, swelling, and constipation
meliorate sleep
increase energy
boost your mood
prepare your body for labor
lessen recovery time later on the nascence

Low-impact, moderate-intensity exercise activities (such every bit walking and swimming) are smashing choices. You also can try yoga or Pilates classes, videos, or practice apps that are tailored for pregnancy. These are low-impact and they work on strength, flexibility, and relaxation.

But y'all should limit loftier-bear on aerobics and avert sports and activities that pose a chance of falling or abdominal injury. These include contact sports, downhill skiing, scuba diving, and horseback riding.

Information technology's also of import to exist aware of how your body changes. During pregnancy, your torso makes a hormone known equally relaxin. It'due south believed to assist prepare the pubic expanse and the cervix for the nascency. The relaxin loosens the ligaments in your body, making you less stable and more than decumbent to injury.

So, it's easy to overstretch or strain yourself, specially the joints in your pelvis, lower back, and knees. Likewise, your center of gravity shifts equally your pregnancy progresses, then you may feel off-balance and at take chances of falling. Keep these in mind when you cull an activity and don't overdo information technology.

Whatever type of exercise you lot choose, make sure to take lots of breaks and drink plenty of fluids. Slow down or end if yous get short of breath or feel uncomfortable. If you have whatever questions most doing a sport or activity during your pregnancy, talk to your wellness intendance provider.

Sleep

It's of import to get enough sleep during your pregnancy. Y'all'll probably feel more tired than usual. And as your baby gets bigger, it volition exist harder to find a comfortable position when y'all're trying to sleep.

Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It as well makes your center's job easier because information technology keeps the baby's weight from putting pressure on the large blood vessels that carry claret to and from your eye and your feet and legs. Lying on your side can also help prevent or reduce varicose veins, hemorrhoids, and swelling in your legs.

Some doctors specifically recommend that significant women sleep on the left side. Because i of those big blood vessels is on the correct side of your abdomen, lying on your left side helps continue the uterus off of it. Lying on your left side helps blood menstruation to the placenta and, therefore, your baby.

Ask what your health intendance provider recommends. In most cases, lying on either side should do the flim-flam and help take some pressure off your back. For a more comfy resting position either way, prop pillows between your legs, behind your dorsum, and underneath your abdomen.

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Some Things to Avoid

When you lot're meaning, what you don't put into your torso (or betrayal your torso to) is almost equally important equally what you do. Here are some things to avoid:

Booze

Although it may seem harmless to take a drinking glass of vino at dinner or a mug of beer out with friends, no 1 has determined what's a "prophylactic amount" of alcohol to eat during pregnancy. One of the almost common known causes of mental and concrete birth defects, alcohol can cause severe abnormalities in a developing fetus.

Alcohol is easily passed along to the baby, who is less equipped to eliminate alcohol than the mother. That ways an unborn baby tends to develop a loftier concentration of alcohol, which stays in the baby's organization for longer periods than it would in the female parent's. And moderate alcohol intake, as well as periodic binge drinking, can damage a baby'due south developing nervous system.

If y'all had a beverage or two before you even knew you lot were meaning (as many women practise), don't worry too much almost it. Merely your best bet is to non drink whatsoever alcohol at all for the rest of your pregnancy.

Recreational Drugs

Significant women who use drugs may exist placing their unborn babies at risk for premature birth, poor growth, birth defects, and behavior and learning problems. And their babies could also be born addicted to those drugs themselves.

If you're pregnant and using drugs, a health clinic such as Planned Parenthood can recommend wellness care providers, at little or no cost, who tin help y'all quit your habit and have a healthier pregnancy.

If you've used any drugs at any fourth dimension during your pregnancy, it'south important to inform your health care provider. Even if you've quit, your unborn child could still be at risk for health problems.

Nicotine

Pregnant women who fume pass nicotine and carbon monoxide to their growing babies. The risks of this include:

prematurity
low nativity weight
sudden infant death syndrome (SIDS)
asthma and other respiratory problems in the child

If you lot smoke, having a infant might be the motivation you lot need to quit. Talk to your health care provider about options for kick the habit.

Caffeine

High caffeine consumption has been linked to an increased risk of miscarriage, then it's probably wise to limit or even avoid caffeine altogether if you can.

If you're having a difficult time cutting out java common cold turkey, here's how you lot tin start:

Cut your consumption downward to ane or two cups a solar day.
Gradually reduce the amount of caffeine you get by combining decaffeinated coffee with regular coffee.
Somewhen try to cutting out the regular coffee altogether.

And remember that caffeine is not limited to coffee. Many teas, colas, and other soft drinks incorporate caffeine. Endeavor switching to decaffeinated products (which may still have some caffeine, but in much smaller amounts) or caffeine-free alternatives.

If you're wondering whether chocolate, which likewise contains caffeine, is a business organisation, the proficient news is that yous can have it in moderation. Whereas the average chocolate bar has anywhere from 5 to 30 milligrams of caffeine, at that place's 95 to 135 milligrams in a cup of brewed coffee. So, small amounts of chocolate are fine.

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Food Smarts & Other Precautions

Although you need to eat enough of healthy foods during pregnancy, you also need to avert nutrient-borne illnesses, such as listeriosis and toxoplasmosis, which can be life-threatening to an unborn babe and may cause nascence defects or miscarriage.

Foods you'll desire to steer clear of include:

soft, unpasteurized cheeses (often advertised every bit "fresh") such equally feta, goat, Brie, Camembert, and blueish cheese
unpasteurized milk, juices, and apple cider
raw eggs or foods containing raw eggs, including mousse, tiramisu, raw cookie dough, bootleg ice cream, and Caesar dressing (although some shop-bought brands of the dressing may not incorporate raw eggs)
raw or undercooked meats, fish (sushi), or shellfish
processed meats such as hot dogs and cafeteria meats (unless they are reheated until steaming)

Also, although fish and shellfish can be an extremely healthy part of your pregnancy diet (they incorporate beneficial omega-3 fat acids and are loftier in protein and low in saturated fat), you should avert eating:

shark
swordfish
rex mackerel
tilefish
tuna steak (bigeye or ahi)
marlin
orange roughy

These types of fish may contain high levels of mercury, which can cause damage to the developing brain of a fetus. When you choose seafood, limit the full amount to about 12 ounces per week — that's about two meals. Also, if you like canned tuna, pay attention to the type in the can. Canned light tuna mostly contains smaller fish and can exist eaten twice a week. Just albacore/white tuna contains larger fish and should only exist eaten once per calendar week. Check any local advisories earlier eating recreationally caught fish.

Changing the Litter Box

Pregnancy is the prime fourth dimension to become out of cleaning kitty'south litter box. Why? Because toxoplasmosis can be spread through soiled cat litter boxes and can cause serious issues, including prematurity, poor growth, and severe middle and brain damage. A significant woman who becomes infected oft has no symptoms only can notwithstanding laissez passer the infection on to her developing infant.

Over-the-Counter and Prescription Medicines

Even common over-the-counter medicines that are mostly safety may be considered off-limits during pregnancy because of their potential effects on the baby. And some prescription medicines may as well cause impairment to the developing fetus.

To brand sure y'all don't take anything that could be harmful to your babe:

Ask your health care provider which medicines — both over-the-counter and prescription — are safe to take during pregnancy.
Talk to your health care provider nearly whatever prescription drugs you're taking.
Allow all of your wellness care providers know that y'all're significant so that they'll continue that in listen when recommending or prescribing any medicines.
Besides remember to hash out natural remedies, supplements, and vitamins.

If you were prescribed a medicine before you lot became pregnant for an illness, disease, or condition you still take, talk with your health care provider, who can aid you weigh potential benefits and risks of continuing your prescription.

If you get sick (e.grand., with a cold) or have symptoms that are causing you lot discomfort or pain (like a headache or backache), talk to your health care provider about medicines y'all tin can accept and culling ways to help you lot feel improve without medicine.

Healthy Pregnancy Habits: From Start to Cease

From the first calendar week of your pregnancy to the fortieth, it's important to accept care of yourself then you tin accept care of your baby. Even though y'all have to have some precautions and be e'er-aware of how what you what yous do — and don't practice — may affect your baby, many women say they've never felt healthier than during pregnancy.

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Source: https://kidshealth.org/en/parents/preg-health.html