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How to maintain the pregnant and the baby's health



Pregnancy is a very sensitive stage in a woman's life because it leads to some changes in hormones 
and the morphological structure of the woman, especially in the first three months and requires great care in terms of nutrition, health and psychological state because any imbalance affects her health and the health of her fetus.
In this article, we will try to address the ways in which a pregnant woman can maintain her and her fetus’s health.

Things to follow to maintain the pregnant and the unborn health:

  • Practicing simple and appropriate sport activities for your pregnancy, housework is a kind of simple sport, and you should be paying attention to walking.
  • Make sure you have enough sleep (about 7 to 8 hours a day), and there is no problem if you sleep more.
  • Following a specific diet, it’s not acceptable for you to neglect your nutrition because this will first affect your health and then your baby’s health too, Some diet foundations:
  • Paying attention to the main meals, it is not permissible for you to neglect your meals, you should be eating foods rich in fish oil because it contains Omega-3 fat, which is important in the process of building brain nerve cells, in addition to its richness with iodine, which is important in strengthening the capabilities of fetuses and the development of their mental capabilities and help them read properly.
  • Eating foods that contain folic acid, especially during the first three months of pregnancy.
  • Eating foods rich in calcium and phosphorous, these elements are important in building bones, so you should eat approximately four cups of milk, or equivalent milk products.
  • Eating foods rich in vitamins, especially vitamin (A, E and B6), since these vitamins are necessary in maintaining the safety of the eyes, skin, and bones, these vitamins are abundant in yellow fruits and broad-leaf vegetables.
  • Eating foods rich in iron and vitamin C, because iron is very important in enriching your body with the blood needed for the fetus, you can find abundant amounts of iron in legumes and in the liver of animals, and do not underestimate vitamin C because it helps in absorbing iron and it’s abundant in orange.
  • Make sure you eat 30% of fat on a daily basis, and have salt through pickles, this will help you keep a certain level of fluids in your body and avoid you high blood pressure.
  • Follow your pregnancy periodically with your doctor, and in case of emergency do not delay asking and consulting your doctor.
  • Choose supplements during pregnancy. Vitamins specified for women during pregnancy are important for the development of the child's spinal cord and nerves. Some doctors advise taking them before deciding to become pregnant. It must be ensured that these supplements contain at least 30 milligrams of iron, and between 600 and 800 micrograms of folic acid.

Things pregnant woman should avoid for her and her baby’s health:

  • Avoid wearing clothes that put pressure on your stomach and your fetus.
  • Stay away from smoking, and it is better to quit it.
  • Avoid taking any kind of medications without consulting your doctor.
  • Stay away from stress and everything that causes you anxiety, and keep calm.
  • There is no problem drinking coffee, but without exaggeration. It’s okay to have a cup of coffee or a soft drink every 8 hours. The exaggeration in drinking coffee causes an abnormal pulse rate for the fetus.
  • Avoid eating too much food during pregnancy because it leads to obesity, which may increase the possibility of the child becoming obese in his life, in addition to the possibility of having diabetes and heart diseases. And in reality, a pregnant woman needs 300 extra calories daily.
  • Avoid eating foods rich in colorants. Pregnant women need additional doses of antioxidants, due to the risk of electrolytes in the body. Therefore, you should eat foods rich in colors, such as berries, citrus, and dark leafy vegetables.
  • Beware of calcium. The child's body absorbs calcium from the mother’s body for bone growth. In case of the lack of this element in the mother’s body, the fetus starts absorbing it from her bones. Therefore, the pregnant should make sure to have a thousand milligrams of calcium daily.

Source:
  • https://mawdoo3.com/
  • CNN Arabic


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