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Becoming a parent is one of the most amazing things that can happen to you. Whether you’re expecting your first child or expanding your family, having a baby is an extremely exciting time that inspires moms-to-be to make healthy choices and adopt a healthier lifestyle. Taking care of yourself is vital for your baby’s health. It prepares you to care for your infant and set a positive example for your family. 

From the moment your pregnancy test comes positive, you start thinking of all the healthy ways to benefit your body and your precious little one. Even if you’re already a fitness enthusiast, you want to do things that are best for your baby and your pregnancy. Here are 5 effective health routines you can follow to keep yourself healthy and fit during and after pregnancy: 

1. Routine Check-Ups

Visiting your healthcare provider right from the beginning is important to maintain your health and keep track of your baby’s development. During regular pregnancy check-ups, also called prenatal visits, your healthcare provider will look for specific health vectors like weight, blood pressure, blood and urine tests, blood sugar, pregnancy scans, etc. These health indicators will give your doctor a broader picture of you and your baby’s health. 

The latest technological improvements in ultrasound allow healthcare providers to detect any fetal anomalies or pregnancy issues well in time. A prolonged health issue or undetected fetal anomalies can potentially damage a pregnancy or affect your child’s mental and physical development. Moreover, prenatal visits and childbirth by an incompetent doctor can result in birth injuries. A birth injury is any type of harm to a newborn before or during pregnancy or soon after delivery. To find more information on childbirth injuries, visit www.childbirthinjuries.com.

 It’s important for expecting women to choose a competent gynecologist and follow the regular prenatal check-up schedule from the first signs of pregnancy to full term. During this series of appointments, moms-to-be can also discuss various health and developmental issues. Your doctor will prescribe vital prenatal vitamins during pregnancy checks to encourage healthy fetal growth and prepare your body for a natural and easier birth. Make a plan with your healthcare professionals to address your symptoms and concerns.

2. Eating Healthy

There are countless and far-reaching benefits of eating a healthy diet whether or not you’re pregnant. Eating healthy is vital for both expecting mothers and developing babies. A well-balanced diet boosts brain development and results in healthy weight gain for both mother and child. Malnutrition or the absence of certain vital nutrients results in various congenital issues in children and anemia or other health issues in mothers, particularly in the later stages of pregnancy. According to a study, more than 62% of women worldwide suffer from anemia during pregnancy. 

A balanced diet for pregnant women includes prenatal vitamin supplements, fruits and vegetables, whole grains, foods rich in iron and vitamin C, and healthy fats like nuts, avocados, olive oil, etc. Consumption of folic acid and iron-rich foods is important during the first and third trimesters as it fosters brain development. 

Certain foods like unpasteurized milk, excessive fats, sugars, raw or undercooked meat, processed foods, and refrigerated items are unhealthy. They may increase toxins in your blood and harm your pregnancy or child’s development. 

Your healthcare provider will prescribe appropriate prenatal vitamin supplements considering your health requirements. However, if you’re purchasing vitamins on your own, ensure it contains a good amount of folic acid and choline. Also, don’t skimp on calcium, Vitamin C, and iron intake. 

3. Healthy Weight Gain

The first thing to expect from your pregnancy, particularly during the second and third trimesters, is that you will put on some weight. However, it’s essential to gain healthy weight. 

Being overweight or underweight affects both you and your baby. An overweight or underweight mom often requires a C-Section. Gaining too much weight also puts you at risk of developing gestational diabetes and hypertension during pregnancy, which may follow after childbirth. 

Gaining the right amount of weight and staying within a healthy BMI helps your baby stay on the right development track. You’ll have an easier pregnancy and delivery if you gain a healthy amount of weight. Moreover, healthy weight gain helps you get back in shape quickly after delivery. 

The amount of weight you can gain during pregnancy depends on your body mass index (BMI) before pregnancy. You can use a CDC-recommended weight gain chart to map out your weight gain during pregnancy or a weight gain calculator to see how far you can go. 

4. Pregnancy Exercises

Staying active and following fitness routines during and after pregnancy is essential for maintaining good health. There are many specialized exercises targeting healthy weight maintenance and physical health during each trimester. Unless there is an underlying medical condition, all women should stay physically active during pregnancy. Physical activity and exercises help in reducing gastrointestinal issues during the first trimester. They also help reduce backaches, bloating, cramping, and muscle weakness. 

Exercises increase your energy levels and improve sleep. They help your body increase blood circulation and help you strengthen muscles. Exercise and physical activities are known to decrease stress levels. 

During the last trimesters, physicians often recommend breathing exercises that help you inhale more oxygen and ease out the labor process. You can start exercising with a light walk to jogging and gradually increase your time and intensity. Swimming and other aerobic exercises increase your metabolism and regulate blood flow to the lower parts of the body. 

5. Get Enough Sleep

Pregnancy takes you on a rollercoaster ride of swarming hormones, cravings, and, more importantly, sleep deprivation. Many pregnant women feel tired, lethargic, and exhausted most of the day and have difficulty sleeping at night for various reasons. Some pregnant women have temporary restless leg syndrome, possibly due to increased progesterone levels. In contrast, others feel overwhelming pressure on their lungs while lying down. 

If you’re pregnant, you’ll probably feel more tired than usual. You’ll also have a tougher time sleeping as your baby grows. Sleep deprivation can cause high blood pressure and more prolonged labor. 

Getting enough sleep is essential for you as well as your baby. The best way to sleep comfortably is lying on your side with your knees bent. Lying on a side, preferably left, helps regulate blood flow to your baby and releases pressure on blood vessels and lungs. It also helps prevent swelling in the legs and minimize the onset of restless legs. 

In most cases, lying on either side should relieve some back pressure. You can use crutch pillows between your legs, under your tummy, and behind your back to make yourself more comfortable. 

Final Thoughts

Pregnancy is a unique experience; making it an exciting and healthy one is vital for all moms-to-be. It’s critical to look after yourself and your baby from the moment of conception till childbirth and beyond. This is only achievable when you follow a routine check-up schedule, exercise daily, eat healthily, and sleep well. 

By saif