Pregnancy is a complex time in every woman’s life, full of new experiences and learning that little by little prepares her for the really challenging part: motherhood. However, it is good to review some questions about pregnancy, all with the purpose of guiding expectant mothers a little more — and we say “a little” because in the end, for each one, it is a unique experience.
Food during pregnancy
It is important to eat healthily and take prenatal vitamins during pregnancy so the developing baby can get all the essential nutrients needed to grow strong. Around 300 additional calories per day should be consumed during this time. Many women wonder which foods are safe and which could be harmful to their baby. Here is a very useful list of some foods to avoid during pregnancy:
- Undercooked foods: Raw fish and seafood (say goodbye to sushi), undercooked meat, and chicken should be avoided due to the risk of contamination by bacteria, toxoplasmosis, and salmonellosis.
- Deli meats: They can be contaminated with a bacteria called Listeria, which can cause miscarriage.
- Fish with high mercury levels: Mercury consumed during pregnancy has been linked to developmental delays and brain damage. Stay away from shark, swordfish, mackerel, grouper, sea bass, tuna, among others. Canned light tuna has less mercury but should be eaten in moderation.
- Soft cheeses: Avoid soft cheeses such as blue cheese, feta, brie, camembert, and Mexican-style cheese. These cheeses are usually unpasteurized and can also harbor Listeria. Hard cheese, processed cheese, cream cheese, cottage cheese, and yogurt can be eaten safely.
- Raw or undercooked eggs: Should be avoided due to a high risk of salmonellosis. Mayonnaise, homemade ice cream, and hollandaise sauce are often made with raw eggs, so it is best to avoid them.
- Alcohol: You should stop consuming alcohol as soon as you find out you are pregnant. Prenatal exposure to alcohol has been linked to premature birth, mental retardation, birth defects, and low birth weight babies.
- Caffeine: You can consume caffeine in moderation, but you should avoid caffeine during the first trimester to reduce the possibility of miscarriage. Caffeine should be limited to less than 300 mg per day during pregnancy. Be sure to drink plenty of water, juices, and milk.
Exercise?
During pregnancy, it is common to feel more tired or have minor discomforts. A good way to combat this is to exercise. Experts agree that doing some type of exercise during pregnancy is the best way to maintain body flexibility, control weight gain, and reduce stress.
Of course, it is not about starting an exhaustive physical training. If you normally don’t exercise, pregnancy is not the best time to start, but inactivity should be avoided during these nine months.
Here are some benefits of exercising during pregnancy:
- Strengthens muscles, reducing typical discomforts from body changes.
- Improves sleep quality and ensures better rest.
- Helps reduce muscle pain and tension typical of pregnancy.
- May reduce the risk of complications during pregnancy and delivery.
- Reduces stress and helps control anxiety.
- Controls weight gain.
Best exercises during pregnancy
- Walking: One of the best cardiovascular activities you can do. Walking prevents swelling of legs and feet, and you only need comfortable shoes and clothes to start.
- Water activities: Swimming is one of the most recommended exercises by experts during pregnancy. It helps work muscles, prevents swelling, and reduces the risk of back pain.
- Dancing: As a low-impact aerobic exercise, it strengthens the heart, tones muscles, and improves mood.
- Yoga: Improves posture and helps prevent back pain. To avoid risks, it should always be done under the supervision of instructors specialized in prenatal yoga.
- Pilates: Has similar benefits to yoga. It is also advisable to attend a center specialized in prenatal Pilates to avoid improper postures.
- Stretching and therapeutic exercises: You can also opt for a stretching or exercise plan prepared by an expert.
You should always consult your doctor about the exercise plan you want to follow; it is very important to consider individual limitations to avoid risks. If you feel more comfortable and do not want to exercise alone, there are centers and gyms that offer specific guidance on physical activities for pregnant women.
The matter of sleeping
Some tips to help ensure good rest:
1. Establish a routine schedule; being consistent in going to bed and waking up helps relaxation and allows you to fall asleep faster.
2. Properly ventilate the room to ensure correct humidity levels and keep the bedroom temperature at 18° C.
3. Avoid heavy or fatty dinners. A light dinner is preferable.
4. Choose a good sleeping position: especially during pregnancy, avoid sleeping on your stomach; the ideal position is on your side with a pillow between your knees.
5. Choose a good mattress. Viscoelastic mattresses adapt to the body and provide firmness where each part of the body needs it.
If you are going to travel
- It is common for women to wonder if it is safe to travel while pregnant. There is no doubt about it: a pregnant woman can and should travel wherever she wants with the proper care.
- Here are some tips to help a pregnant woman enjoy this happy stage, traveling wherever she likes.
- First, you can travel wherever you want and by whatever means you choose up to the 35th week of pregnancy. Here, the only authoritative voice will be your doctor.
- The first thing is to reduce the stress levels that a trip can cause. Don’t let fear of missing a flight (leave home or the hotel early) or a flight attendant’s bad mood make you nervous.
- Save your energy. While pregnant, you may not want to participate in all possible activities to avoid later discomfort. You know that the extra weight can cause tiredness or heaviness in the limbs if you spend too much time standing or walking. Take your time doing the walks and activities you most enjoy and take small breaks during visits or walks.
- Bring healthy snack bags (no potato chips) and drinks to fight fatigue and tiredness. Isotonic drinks are very good for this.
- On the plane, reserve an aisle seat. You will be able to move your legs more easily and it will be easier for you to visit the bathroom. You can make small circular movements with your feet to maintain good circulation.
- Remember that pregnant women and children can board first on the plane, which will save you waiting time.
- Wear comfortable shoes. Those old sneakers you like so much may not be glamorous, but they will be your best travel companions. Don’t wear new shoes for traveling.
- Consult your doctor about the need and convenience of vaccination according to your travel destination.
- Wear loose, comfortable clothes that are easy to put on and wash. Don’t let clothing be a “problem.”
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