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Healthy Pregnancy Tips First Trimester to Stay Fit During Pregnancy

healthy during pregnancy

Before you can take care of your new baby, you need to take care of yourself and your unborn child. Here is the Healthy pregnancy tips first trimester to stay fit during pregnancy.

Get early prenatal care

If you are planning to start a family, or have just found out that you are expecting, good prenatal care is essential for you and your baby. During your first visit, your doctor will be able to confirm your pregnancy and screen for certain medical conditions that could lead to complications.

Wear sunscreen

Your skin is more susceptible to sunburn and chloasma (dark, blotchy spots on the face) when you are pregnant, so it’s important to apply a sunscreen that is at least SPF 30 or higher and avoid tanning beds.

Eliminate alcohol and limit caffeine

It’s important to take good care of your body during pregnancy. We recommend you avoid alcohol, limit your caffeine intake and steer clear of any nonprescription drugs throughout your pregnancy. Indulging in alcohol can adversely affect your baby’s brain or spinal development, too much caffeine has been linked to a higher instance of miscarriage, and nonprescription drugs can lead to birth defects or behavioral problems.

Listen to your body

The first and third trimesters come with fatigue, which is your body’s way of telling you to take it easy. So, listen to your body and sit back with a good book or take a nap when you are feeling tired.

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Take prenatal vitamins

Ask your doctor which prenatal vitamins are best for you and your baby, particularly how much folic acid and calcium you’ll need. Prenatal vitamins ensure you are giving your baby the important vitamins and nutrients it needs, like folic acid, iron, calcium and DHA. These vitamins play an important role in bone, vision and brain development.

Maintain a healthy diet

While it’s okay to occasionally give in to your cravings during pregnancy, it’s important to keep in mind that you typically only need an additional 300 calories per day. Make sure you are getting enough protein and calcium each day and avoid deli meats to prevent yourself from consuming bacteria that could harm your baby.

Strive for a diet consisting of fruits, vegetables, whole grains, and protein at every meal and for healthy snacks.

Other dietary changes important to pregnancy include:

  • Two meals per week of fish can provide essential fatty acids, called omegas, which contribute to healthy brain development for your growing baby.
  • Eating fortified foods is a good way to add extra nutrients.
  • Eating plenty of fiber and drinking six, eight-ounce glasses of water daily can prevent constipation, which is common in pregnancy.
  • Avoid deli meats, soft cheeses, and raw or under-cooked meat, as these foods can contain bacteria that can be harmful to the pregnancy.
  • There is no safe amount of alcohol in pregnancy, so it should be avoided.

guide to a healthy pregnancy

Exercise regularly

Regular daily exercise increases your chance of having a vaginal delivery and helps you manage the common discomforts of pregnancy. Exercise can also aid in postpartum recovery. However, if you did not exercise regularly before becoming pregnant, check with your doctor before starting an exercise regimen.

Listen to your body

The first and third trimesters come with fatigue, which is your body’s way of telling you to take it easy. So, listen to your body and sit back with a good book or take a nap when you are feeling tired.

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Maintain social connections

Research has proven that having strong family and social support during pregnancy has a protective effect on mood and is helpful in preventing postpartum depression. Examples of ways to connect include reaching out to family and friends, taking a prenatal education class, or joining a group for exercise such as a prenatal yoga class.

Visit your dentist

Hormonal shifts during pregnancy can leave you with an increased risk of gingivitis. Increased progesterone and estrogen levels interact with the bacteria in plaque, leading to swollen, tender or bleeding gums.

Know when to call the doctor

If you have any of the following symptoms, the Center for Disease Control recommends contacting your doctor:

  • Vaginal bleeding or leaking of fluid
  • Contractions that are 20 minutes apart or less
  • Pain of any kind
  • Strong cramps
  • Heart palpitations
  • Dizziness or fainting
  • Decreased activity of the baby
  • Shortness of breath

Guide to a healthy pregnancy

prenatal massage

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