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Have a Healthy Pregnancy

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Have a Healthy
To have a happy pregnancy you must keep healthy habits. Physical healthy on your pregnancy can be acquired with healthy diet and exercise yet you must also take care of your mental health. Here you can learn couple ways to keep physical and mental health during your pregnancy.
Keep your diet healthy should be easy if you already have healthy habits on your household but don’t worry you don’t need a diet just healthy eating habits. Unless you have diabetes or other pregnancy complications you don’t need a special diet but you should build healthy eating habits. Start by changing your pantry and your shopping list, if you don’t have it you wont eat and you a void the stress of temptations.
To build strong new habits slowly change how you eat and snack. Been pregnant require that you eat more often so you need to make the snack time healthy. You don’t have to throw your snacks away but slowly change them to healthy ones like fruits, crackers, nuts and etc.
According to The American College of Obstetricians and Gynecologist (2000) “Planning your pregnancy and birth” a healthy diet should have all elements of the food pyramid: fats, sweets (small amount), vegetables, fruits, cereal, rice, pasta and breads. You can eat anything with moderation. Being pregnant may make you have cravings, so don’t stress feed yourself just eat in moderation; a health serving should be not larger than your hand (112). In case you not sure how to measure a snack you can use a cup measures: one cup for milk, yogurt, beans, salad, leaf vegetables; use half cup for cereal, rice, cut fruits, vegetables and one fourth of cup for nuts, raisins, sweet snacks (113).
According to Baby Center Medical Advisory Board on the article “Twelve steps to a healthy pregnancy” is easy to be healthy. The first step is to call your health care provider to schedule a prenatal appointment. During your first visit your doctor will check for any diseases or illnesses that could cause complications during your pregnancy. Also be sure to let your health care provider know if you are currently taking any over the counter medications that might affect your pregnancy. Second swearing off drugs is detrimental to a healthy pregnancy. “Evidence has shown that women who use drugs have a greater chance of still born and health issues in their baby”. Third If you are a smoker you need to stop and if you are with someone who smokes they need to quit. “Smoking increases the risk of miscarriage, growth problems, placental abruption, and premature delivery. Some research has even linked smoking to an increased risk of having a baby with a cleft lip or palate.” Forth watch what you eat “you'll want to steer clear of undercooked eggs and meat, unpasteurized dairy products and juices, raw seafood, and cold deli meats to avoid ingesting bacteria that could harm your baby. Also avoid certain fish that may contain high levels of mercury or other contaminants”. Fifth step take your prenatal vitamins, they might make you sick but also help you get all your daily dose of folic acid and iron. Sixth you can have an easier pregnancy by staying in shape and exercising. By exercising daily you will find it easier to carry the extra weight and also help you to avoid the random soreness that sometimes comes with pregnancy. Seventh rest,you should already being taking it as easy as you can at this point but it is also a good idea to take naps daily to help you reenergize you and lower your stress levels. Eighth no alcohol, you really want a healthy pregnancy it is a good idea to avoid alcohol all together. “Research has proven that women who drink during pregnancy have a higher rate of having a baby with health problems such as low birth weight, delinquent issues when they get older and under worst case scenarios “women who have more than two drinks a day are at greater risk for giving birth to a baby with fetal alcohol syndrome (FAS).” Ninth reduce caffeine it can causes you distress, contribute to heartburn, keep you from getting a good night sleep and on large amount coffee can distress your baby. However don’t sweat if you really need coffee try reducing along the pregnancy to no more than cup a day. Tenth avoid danger; you should also eliminate unnecessary environmental dangers. If you are currently employed and have a job that exposes you to dangerous chemicals, heavy metals like lead or mercury then it might be best if you remove yourself from that environment to avoid any unnecessary complications during child birth and going in to labor. Eleveth It is a good idea for you to see your dentist regularly to avoid gum disease and any unnecessary pain during your pregnancy. If you haven’t seen your dentist in the last six months then it is probably time to schedule a check-up, you don’t want to have tooth ache and contraction at the same time. The final step to a healthy pregnancy is making sure you are emotionally healthy. This is half way better pregnancy and life, so enjoy your baby. Depression is very common for women during pregnancy and can cause unnecessary problems. It is also a good idea to let your health care provider know if you are in an abusive relationship because it is not only dangerous for you but for the baby as well.
Remember having healthy habits can reduce the chances you will have complications later on in your pregnancy. Build healthy eating habits and keep a healthy pantry. Keep out the stress, rest and yell for help. Do not make yourself overwhelmed, enjoy your pregnancy is a great experience and you are blessed. Start your exercises slow on your own pace and keep in touch with your health care provider. After your baby is born you already develop a health household that you can share with your baby.

Sources

The American College of Obstetricians and Gynecologist (2000) “Planning your pregnancy and birth” 3rd edition
Eisenberg, Murkoff, and Hathaway (1996) “What to expect the first year” Workman publishing, New York
BabyCenter Medical Advisory Board “Twelve steps to a healthy pregnancy” http://www.babycenter.com/0_twelve-steps-to-a-healthy-pregnancy - September 2013

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