Before your baby arrives, you are responsible for helping them grow in a nurturing and healthy environment. We are always with you at this point. This; This list of pregnancy do's and don'ts may shed some light on what you should worry about - and what you really shouldn't 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 pregnant mothers need in higher doses, such as:
• folic acid
• calcium
• Iron
These vitamins aid in the proper development of the fetus and help prevent birth defects. Your doctor can help you find a multivitamin that is best for you.
A multivitamin usually contains DHA, EPA, or both. These are omega-3 fats that are important for the proper brain development of your baby. However, do not take more than one dose of a multivitamin. Higher amounts of some vitamins may be harmful to the baby.
2. Don't smoke
Most likely, some mothers smoke during pregnancy. However, they have a higher risk of having low birth weight babies and children with learning disabilities than children born to non-smoking mothers. In addition, children born to women who smoke are more likely to start smoking at a younger age and become regular smokers due to physiological nicotine dependence.
3. Try to sleep well
Changing hormone levels, anticipation and anxiety can make sleep difficult during your 9 months of pregnancy. Pregnancy is more demanding and requires sleep, especially in the last trimester. If you're feeling tired, take a quick snooze on tasks and schedule naps whenever 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. Give it.
4. Do not consume alcohol
Alcohol can greatly affect your baby's development. People who drink alcohol while pregnant may give birth to a baby with fetal alcohol syndrome (FAS).
FAS symptoms include:
• Low birth weight
• Learning disabilities
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• Behavior 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 lifting a finger during pregnancy: we now know that exercise is good for mother and baby.
In fact, regular exercise is a common cause of many problems that occur during pregnancy. can help you combat the problem:
• Insomnia
• Muscle pain
• Excessive weight gain
• Mood problems
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If you exercised regularly before getting pregnant, continue.
If you haven't been exercising regularly before you realize you've added a baby, ask your doctor about adding a fitness routine to your day. They can direct you to a program that is safe and comfortable for you and your growing baby.
6. Do not eat raw meat
Raw and undercooked meat and eggs carry the risk of foodborne diseases 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 and even miscarriages. Make sure all eggs and meat 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, which are eliminated when thoroughly cooked. Also, pregnant women avoid raw fish and high levels of One should avoid fish that may contain mercury. (You can find detailed information on this subject on my YouTube channel)
Examples of fish containing high levels of mercury include:
• Shark
• Swordfish
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• Tilefish
• King mackerel
Eat a variety of seafood so you don't have mineral concentrations 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.
It is also important to eat pasteurized (not raw) milk and cheese. Always wash the product to eliminate harmful bacteria.
9. Do not eat unpasteurized dairy products
Calcium is very important for growing babies, but mothers need to be careful 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 weren't doing yoga before becoming 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. Don't sit in a hot tub or sauna
Although relaxing, the high-heat environment of hot tubs, jacuzzis, 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. Immersion in hot water can increase body temperature, which can cause problems with the baby, including increasing the risk of birth defects. ur.
12. Get the flu vaccine
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 for 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. Gain weight strategically
The “eating for two” recommendation for expecting mothers is not a license to eat whatever you want. Instead, women need to be strategic about what they eat and how much.
Gaining too much weight during pregnancy can do more harm than good to your baby. (You can find detailed information about this subject on my YouTube channel)
15. Don't clean out a cat's litter box
Pet your furry friend to your heart's content and wash your hands afterwards – but don't clean out 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 because of fears that oral cleaning could spread bacteria and lead to infection. We now know that this is not the case.
In fact, international gynecological associations recommend that expectant mothers receive a routine oral health assessment along with regular dental cleanings during pregnancy. Be sure to tell your dentist that you are pregnant.
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