7 important tips for early pregnancy
7 important tips for early pregnancy
Early in pregnancy, you will feel that this period is sensitive and requires more attention and attention from you, and this is all you need to enjoy physical and mental well-being.
Pregnancy and fetal growth and development need to ensure your stability, as measures should be taken into account. It is true and the experience of pregnancy is free from fear, fatigue and helplessness.
Early pregnancy tips
In the early stages of pregnancy, some tips are recommended to keep the mother and fetus healthy. Among the most important of these tips:
Sticking to vitamins for pregnant women
If you didn't start taking folic acid a month before becoming pregnant, start taking folic acid as soon as you know you're pregnant.
Doctors also generally advise to start with the vitamins of a pregnant woman from the fourth month, knowing that all the ingredients are important for your health during pregnancy, but from the vitamins of a pregnant woman that you have.
Folic acid: contributes to the proper development of the child's brain and spinal cord and is important for the prevention of spina bifida.
Calcium and Vitamin D: Protects bones and teeth from damage during pregnancy. During pregnancy, the baby continues to receive calcium from the mother's bones. This increases the need for this element.
Iron: helps increase blood strength, protects against anemia, prevents premature birth, and helps babies to be born with a normal weight.
Docosahexaenoic acid (DHA): It is a fatty acid, one of the three types of omega, and it is important to get it from prenatal vitamins because the body cannot make it on its own, it must be obtained. Foods and vitamin tablets are important for the growth and development of your child's brain.
Iodine: The need for iodine increases dramatically during pregnancy. It is important for your baby's brain development and the production of thyroid hormone for you and your baby.
Eat a healthy and balanced diet
At the beginning of pregnancy, you should follow a healthy diet:
- Eat fruits and vegetables daily: Get 5 servings of vegetables and fruits per day, whether they are fresh, frozen, dried or even juice.
- Eat foods rich in starch, preferably whole grains: The recommended amount of starch is just over a third of the foods you eat during the day, such as bread, rice and pasta. When you eat whole grains, you need to eat a lot of fiber.
- Daily protein intake: Approximately 60 grams of protein per day, including fish, lean meats, eggs, legumes, nuts and dairy products.
- Drink plenty of water, such as water, skim milk and fresh fruit juice, as you need to increase the amount of water in your body to maintain healthy blood pressure levels.
- Stick to regular visits to the doctors
- You should go to the doctor as soon as you find out that you are pregnant and visit him once a month during pregnancy.
Why is your first visit important? Since it is important to ensure the integrity of the pregnancy site with ultrasound, in addition to taking blood and urine samples and testing them in several laboratory tests, and tracking the growth of the child, blood pressure and weight since the beginning of pregnancy, let's start doing this.... Someone who checks for health problems that may affect the pregnancy Your health and the health of your child.
Avoid excessive worry about weight gain
At the beginning of pregnancy, it is important to follow a proper diet that meets the nutritional needs of the body and the fetus, but do not eat more than one type. For example, you can diversify your daily food intake. Eat 2,000 calories a day without worrying about weight gain during pregnancy. For example, if your pre-pregnancy weight was normal, it is recommended that you gain about 11.3 - 15.8 kg during pregnancy.
Do not touch rubbish or rubbish
If you are a cat breeder or a group of cats, you do not need to abandon them for fear of feline diseases known to cause miscarriages, but for example, do not touch their bedding or litter completely, it is important to do so. It is strictly forbidden to touch the cat litter box or litter box, so help your friends and spouse to clean the litter box or do it yourself. Put on and dispose of gloves immediately after cleaning.
Exercise regularly and carefully
It is advisable to consult your doctor about the permitted exercises and activities. Your doctor may make specific recommendations based on your health and the nature of your pregnancy, but the Centers for Disease Control and Prevention (CDC) generally recommends: It takes at least 150 minutes. Light to medium exercise daily during pregnancy (every 10-20 minutes) and best recommended exercise for early pregnancy:
- Kegel exercises: Commonly known as pelvic floor exercises, they strengthen the muscles that support abdominal organs such as the uterus, vagina, intestines, and bladder.
- Walking: One of the best early pregnancy exercises is to walk on a flat surface in a calm, natural environment. (If you're not used to walking, you can start walking for 10 minutes every week for a few minutes).
- Running: It does not prevent running during pregnancy, but make sure to run at a moderate speed and run on a flat surface. It is important to wear comfortable athletic shoes while running.
- Swimming and underwater exercises: A simple exercise that can improve your fitness during pregnancy (you can swim for 30 minutes several times a week).
- Yoga: Yoga helps you stretch and strengthen your body and improve your focus.
- Start using the right cream to prevent cracking during pregnancy.
- For best results and control of stretch marks during pregnancy, it is recommended to start using protective creams for stretch marks during pregnancy as soon as pregnancy is noticed and to continue even after delivery.
Important foods in early pregnancy
It is recommended to eat these foods, especially during the first trimester of pregnancy.
- Milk and its derivatives (including butter, cheese, cream, especially cottage cheese). It is recommended that these products be low in fat.
- Potatoes, rice, pasta, cakes, toast.
- Leafy green vegetables such as spinach, watercress, and parsley.
- Citrus fruits, especially lemon, orange and grapefruit.
- Nuts such as almonds and walnuts.
- Meat of all kinds.
- Fish like seafood and salmon.
- Legumes such as lentils, chickpeas, beans and fava beans.
- olive oil.
- A natural herbal drink infused with green tea, mint, anise and chamomile.
- It is recommended to drink at least 8 glasses of water per day.
- Honey as a natural alternative to sugar and sweets.