10 Steps to a Healthy Pregnancy

Pregnancy is a good time to start taking care of yourself both physically and mentally. By following a few simple steps, you give yourself and your baby a chance to have a smooth pregnancy:

See your doctor as soon as possible: From the moment your pregnancy test is positive, you should regularly meet with your doctor. It’s important to get healthy advice from the beginning of pregnancy and plan the necessary tests and ultrasounds.

Eat a healthy diet: Our goal during pregnancy is to eat a healthy and balanced diet. Consuming the most natural form of every food source during pregnancy contributes to your baby’s healthy development. Here’s what you should do:

• Consume at least five servings of fruits and vegetables daily.
• Consume staple foods such as bread, pasta, and rice in adequate amounts. However, opt for those rich in fiber rather than white ones.
• Proteins such as fish, meat, eggs, nuts, legumes, and milk should be consumed in daily amounts.
• Eat fish at least twice a week. Fish contains protein, vitamin D, minerals, and omega-3 fatty acids. Omega-3 fatty acids are important for your baby’s brain development.
• Also, remember this: the idea of “eating for two during pregnancy” is incorrect. This notion puts pressure on you and can lead to unhealthy weight gain. You don’t need extra calories in the first six months of pregnancy. In the last six months, an extra intake of 200 calories per day is sufficient. You can maintain your energy balance with healthy snacks.

Take additional supplements: Remember, no vitamin supplement can replace healthy eating. However, if you have concerns about not eating well or eating unhealthy, vitamin supplements may be recommended.

During the first three months of pregnancy, it is recommended to take 400 micrograms of folic acid daily. The aim is to reduce the risk of neural tube defects that affect your baby’s brain and nervous system.

You need to take 10 micrograms of vitamin D daily. This vitamin is important for both preventing your bone loss and your baby’s skeletal system development. If you don’t consume fish, fish oil can be recommended. However, this supplement should not contain retinol.

Be careful with food hygiene: All salad ingredients should be washed thoroughly. Eating undercooked meat can pose a risk, especially for toxoplasma infection. Consumption of unpasteurized milk, freshly made cheeses, and blue-veined cheeses like Roquefort can pose a risk in terms of infection.

Exercise regularly: Regular exercise during pregnancy not only facilitates childbirth but also helps you tolerate the weight gain during pregnancy more easily. It also enhances your morale during pregnancy by raising your spirits. It assists you in returning to your form more quickly after childbirth.

Start pelvic floor exercises: Pelvic floor muscles form a hammock for pelvic organs. It prevents the descent of the bladder, vagina, and rectum. Due to both increased abdominal pressure and hormones during pregnancy, these muscles relax. In the later period, to prevent sagging of these organs, performing pelvic squeeze and release exercises at least three times a day, eight times a set, can help both facilitate childbirth and prevent such sagging.

Stop alcohol consumption: Alcohol consumption during pregnancy is not recommended. Mothers who consume alcohol during pregnancy can experience learning difficulties and congenital severe defects in their babies.

Reduce excessive caffeine intake: There is a widespread belief that excessive caffeine intake can cause miscarriages and give birth to low birth weight babies during the first three months. Therefore, you should not consume cola and energy drinks. Also, your daily coffee consumption should not exceed two cups (caffeine amount 200 mg).

Quit smoking: Smoking during pregnancy can lead to miscarriage, preterm birth, low birth weight, sudden baby loss in the womb, and sudden infant death. Therefore, smoking should not be allowed during pregnancy.

Rest a little: During the first three months of pregnancy, you may feel tired due to the pregnancy hormone. In the later weeks of pregnancy, it’s natural to feel tired due to disrupted sleep quality and the weight on your body. Take naps whenever you have the opportunity during the day. If you can’t do this, at least try to relax your body by stretching for 30 minutes.