Healthy Living During Pregnancy

If you are already pregnant or planning to become pregnant, this may be one of the best times of your life. Here are a few tips to take care of yourself and your baby for the next nine months and beyond.

To get a healthy start, you should get prenatal care as soon as you think you are pregnant, for both your sake and the baby's.

Nutrition is vital to both you and your baby during pregnancy. Make sure your meals include the five basic food groups. Here are some reminders on dietary recommendations: You should get 6-11 servings of grain products, 3-5 servings of vegetables, 2-4 servings of fruits, 4-6 servings of milk or milk products, and 3-4 servings of meat or protein foods.

If you have nausea or morning sickness, it may be better for you to eat five or six small meals each day instead of three large meals. Don't worry about your waistline or those extra pounds during pregnancy. Both you and your baby need the calories and nutrition you receive from a healthy diet.

You should also drink extra fluids, preferably water, throughout these nine months to help your body keep up with the increases in your blood volume. Six to eight glasses of water, fruit juice, or milk per day are recommended. You will know if you are drinking enough liquids when your urine looks almost-clear or is very light yellow.

Folic acid is recommended daily before and during pregnancy to help reduce the risk of birth defects of the brain and spine. Take a vitamin with folic acid daily if you have the potential to become pregnant or already are. You should also eat a diet rich in enriched grain products, cereals, rice, breads, pasta, orange juice, leafy greens, and peanuts.

Don't overdo it. Let your doctor know if you have any pain of any kind, strong cramping, uterine contractions at 20-minute intervals, vaginal bleeding, leaking of amniotic fluid, dizziness, fainting, shortness of breath, palpitations, rapid heart beats, persistent nausea and vomiting, trouble walking, edema, or if you notice your baby has decreased activity. Also, avoid alcohol consumption and limit your caffeine intake.

It is best to keep active during pregnancy to lessen discomfort and fatigue and just make you feel better. This also will help increase an early recovery for you after childbirth. Light exercise will also help strengthen your abdominal and back muscles. Try yoga, walking, swimming, or cycling on a stationary bike. Always be sure to check with your doctor before beginning any new exercises though. If you are a smoker, now is a good time to stop. You may have a low birth weight baby and smoking has also been linked to infertility, miscarriages, tubal pregnancies, infant mortality and childhood morbidity.

Last but not least, is to catch up on your rest. You may want to try sleeping on your side as much as possible, the left side preferably, to provide the best circulation to your baby and help reduce swelling.

Good luck and happy parenting!