5 Important tips in early pregnancy
5 Important tips in early pregnancy
You will feel at the beginning of your
pregnancy that this period is sensitive and requires more care and attention
from you, and this is true, as you should take into account all the necessary
measures to enjoy physical and psychological comfort, to ensure the stability
of your pregnancy and the growth and development of the fetus in a proper
manner, and for the pregnancy experience to be free from fear and feelings
fatigue and asthenia.
Tips at the beginning of pregnancy
A set of tips is
recommended at the beginning of pregnancy, in order to maintain the health of
the mother and fetus, and the most prominent of these tips are:
- Stick to your pregnancy vitamins If you haven't started taking folic acid a month before becoming pregnant, start taking folic acid as soon as possible since you know you're pregnant.
- Doctors also usually
recommend starting with comprehensive
pregnancy vitamins starting from the fourth month, knowing that all of their
components are important for pregnancy health, but there are 6 nutrients that
you must make sure of their presence in the type of pregnancy vitamins that you
use, namely:
• Folic acid: helps
the proper development of your child's brain and spinal cord, and is important
for preventing spina bifida.
• Calcium and Vitamin D: protect your bones and teeth from
any damage during pregnancy. During pregnancy, the child continues to take
calcium from the mother's bones, which increases your need for this element.
• Iron: It helps to enhance the strength of your blood,
protect you from anemia and may prevent premature birth and the baby will be
born with a normal weight.
• Docosahexaenoic acid (DHA): It is a fatty acid, and it is
one of the types of omega-3, and it is important to get it from pregnancy
vitamins because your body is not able to make it on its own, but must get it
from food or vitamin pills, and it is important for growth and development your
child's brain.
• Iodine: Your need for iodine increases significantly
during pregnancy. It is important for your baby's brain development and the
production of thyroid hormones for you and your baby.
Follow a healthy and balanced diet
At the beginning of
her pregnancy, you should follow a healthy diet through:
1. Eat fruits and vegetables daily: by getting 5 daily
servings of vegetables and fruits, whether fresh, frozen, or dried, and even
juices.
2. Eat starchy foods, preferably with whole grains: The
recommended amount of starches is that they make up just over a third of the
food you eat during the day, such as bread, rice, and pasta, in addition to the
need to eat a lot of fiber by eating whole grains.
3. Eat daily servings of protein: Approximately 60 grams per
day of protein, such as fish, lean meats, eggs, legumes, nuts, and dairy
products.
4. Drink plenty of fluids: such as water, skim milk, and
fresh fruit juice, because the amount of water in the body must be increased in
order to maintain healthy blood pressure levels.
Stick to regular doctor's visits
You should make an
appointment with your doctor as soon as you know that you are pregnant, and
then follow up with visits once a month for the duration of your pregnancy. Why
is the first visit important? Because it is a necessity to ensure the integrity
of the site of pregnancy with ultrasound, start tracking your child's growth,
monitor blood pressure and weight readings since the beginning of pregnancy, in
addition to taking blood and urine samples and examining them with several
laboratory tests that check for health problems that can affect your health or
the health of your child.
Avoid worrying too much about gaining weight
At the beginning of pregnancy,
it is important for you to adhere to an appropriate diet to meet the
nutritional needs of the body and the fetus, but do not eat more than two, for
example, you can diversify in eating foods daily, as you should eat food that
provides you with 2000 calories per day, and avoid worrying about your weight
gain during pregnancy. For example, if your weight before pregnancy was normal,
it is recommended to increase about 11.3-15.8 kilograms throughout pregnancy.
Do not touch your cat's litter or litter
If you are a breeder
of a cat or a group of cats, there is no need to abandon them for fear of cat
disease, which is known to cause miscarriage, but it is important to avoid
touching its litter and sand completely, for example, try to help a friend or
your husband to clean the cat litter box, or clean it On your own, taking care
to wear gloves and dispose of them immediately upon completion of cleaning, as
it is strictly forbidden to touch cat litter or litter.
Do exercise regularly
It is best to consult your doctor about the exercise and
physical activities that are allowed for you, he may have special
recommendations based on your health condition and the nature of your
pregnancy, but in general, the Centers for Disease Control and Prevention (CDC)
recommends that you do at least 150 minutes of light and moderate exercise
Every week during pregnancy (every 10-20 minutes), the best exercises
recommended at the
beginning of pregnancy are:
- Kegel exercises: Also known as pelvic floor exercises, they strengthen the muscles that support the abdominal organs, including the uterus, vagina, intestines, and bladder.
- Walking: One of the ideal exercises in early pregnancy is to walk on a flat surface in a calm natural environment, and you can swing your arms with wide and regular movements while walking to increase the heart rate in a moderate manner, (if you are not used to walking, you can start walking a few minutes for 10 minutes every week ).
- Running: Running is not prohibited during pregnancy, but make sure that your running speed is moderate, that you run on a flat surface, and it is important to wear comfortable athletic shoes while jogging.
- Swimming and water exercises: simple exercises that can enhance the strength of the body during pregnancy (you can swim for 30 minutes several times a week).
- Yoga: Yoga helps to stretch and strengthen the body, and increases alertness skills.
Start using a suitable cream to prevent pregnancy cracks
For the best result and control of pregnancy stretch marks,
it is recommended that you start the creams to protect against stretch marks
and stretch marks as soon as you know your pregnancy and continue after giving
birth.
Important foods in early pregnancy
It is recommended to
eat these foods, especially in the first three months of pregnancy:
- Milk and its derivatives, including butter, cheese, and cream, preferably these low-fat products.
- Potatoes, rice, pasta, cake, and toast.
- Leafy green vegetables, including spinach, mallow, watercress, and parsley.
- Citrus fruits, especially lemon, orange, and grapefruit.
- Nuts, such as almonds, and walnuts. The meat of all kinds.
- broccoli Seafood, and fish such as salmon.
- Legumes such as lentils, chickpeas, kidney beans, and fava beans.
- Natural herbal drinks, on top of which are green tea, mint, anise, and chamomile.
- Water, it is recommended to drink at least eight cups a day.
- Honey as a natural alternative to sugar and sweets.