When a woman finds out she is pregnant, she is naturally advised to take care of her health, and often feels motivated to change bad habits in order to have a healthy pregnancy. Ideally, a woman should be concerned with maintaining a healthy lifestyle long before pregnancy, but if these concerns arise only after finding out about the pregnancy, there are some essential recommendations. According to an article produced by the National Feminist Network for Health and Reproductive Rights in partnership with the Ministry of Health, when a woman confirms she is pregnant, she should seek out the nearest health facility to start prenatal health care, which aims to ensure a healthy pregnancy and safe delivery. In addition, it is the woman’s right, if she feels safer, to be accompanied by someone she trusts for her prenatal appointments.

Diet and Nutrients

  1. Nutrient-Rich Diet – The myth of overeating during pregnancy lasted for centuries, but it is now widely recognized that the focus should be on a balanced, quality diet. Because of hormonal changes, many women may experience nausea from certain foods, but there are so many healthy options that it is usually possible to find alternatives when necessary.

    It is essential that the pregnancy diet includes fruits, vegetables, leafy greens, and whole grains. As for proteins, it is ideal for women to choose fish, chicken, and lean meats, as well as eggs and good sources of plant-based protein such as nuts, beans, and vegetables—especially broccoli.

  2. Attention to Certain Foods – Among the tips for a healthy pregnancy is to take care cleaning fruits, vegetables, and greens properly; do not eat raw or undercooked meats; wash hands thoroughly before eating; and avoid excessive sodium and sugar intake.

    Cheeses: it is recommended to avoid certain cheeses such as camembert, brie, roquefort, and gorgonzola, as well as fresh non-industrialized cheeses to prevent listeriosis, an illness that can result from eating these foods and may lead to miscarriage or complications in the child’s health. Another concern is salmonella, a foodborne infection caused by consuming animal-based foods, eggs, milk, and raw foods.

  3. Folic Acid – This is an essential nutrient for a healthy pregnancy, a vital supplement that helps protect the mother’s health as well as prevent congenital problems in the baby. Iron is also a highly important mineral for the health of both mother and baby, and is often recommended as a supplement by doctors.

    4. Exercise and Bathing

  4. Physical Activity – Physical exercise is essential for a healthy pregnancy. It helps women build strength and endurance for the changes happening to their bodies, including the weight of the belly and strain on the spine. Physical activity promotes the release of neurotransmitter hormones that help balance emotions and prevent the common feelings of sadness that pregnant women can experience due to hormonal changes.

    Another benefit of exercise is a faster return to physical shape after the baby is born.

    IMPORTANT: Physical activities should only be performed with guidance from a specialized professional and medical approval. Sports involving impact or risk of falls should not be practiced.

  5. Hot Baths – Hot baths or saunas are not recommended for pregnant women, as they can cause blood pressure drops or even fainting. Due to pregnancy, a woman’s blood vessels are already naturally dilated, and hot water or sauna steam could further increase this dilation.

  6. Exercises for the Pelvic Area – Strengthening the vaginal muscles is important even before pregnancy and can help prevent urinary incontinence and contribute to increased sexual pleasure. Strengthened muscles can also aid in a good delivery, and the exercises are simple: at least 5 times a day, a woman can contract her pelvic muscles 10 times. This contraction consists in simulating stopping the flow of urine.

    7. Medications and Other Restrictions

  7. Care with Medications – Among the tips for a healthy pregnancy is being cautious about taking any kind of medication. In the case of headaches, body aches, treatment for flu, colds, or sore throats, it is extremely important to talk to a doctor about which medications are safe to take during pregnancy. Another tip is to never rely on the medical advice given to other women; just because a medicine was prescribed for one person does not mean it’s suitable for everyone. Additionally, some women have allergies to certain substances, so informing your doctor of any such issues is essential.

  8. Prohibited Habits – Smoking and drinking must be strictly eliminated from the pregnant woman’s life. Smoking increases the risk of miscarriage and alcohol use can cause congenital malformations.

  9. Rest Time – A woman needs moments of rest throughout the day; at least half an hour with her legs up is recommended, as well as massages to help relieve stress.

    Much is said about how to have a healthy pregnancy and it is important that women follow some guidelines to protect their own health and the baby’s health. Ideally, healthy habits and lifestyle awareness should continue after the child is born, including the routine practice of physical activity.

See Also: First Pregnancy – Initial Exams and Procedures Photo: Anna Langova