Prepare for Pregnancy: What You Need to Know to Have a Healthy Baby
By Kelli Kirwan for LIFELines
(Information on dietary supplements and healthy living but should not be substituted for competent medical advice from a medical doctor.)
The miracle of life begins before most women are aware of it, and so the nutritional health of the mother-to-be the year before conception is just as important. While in your childbearing years, take time to learn what is important for good prenatal health — before you conceive. Living a healthy lifestyle before getting pregnant will increase the odds of a healthy baby.
If you're thinking about becoming pregnant, your first stop should be your doctor. But even if you're not planning on children right away, consider the following factors, which can help you take a more informed and active role in your personal health and future pregnancy.
Supplementation
There are certain things you should be taking for your own health while in childbearing years. Vitamins and minerals are important in the function of our own bodies, as well as the growth and development of our children.
Folate, more commonly known as folic acid, is important for all women who could possibly become pregnant. Women need 400 micrograms of folic acid every day. Folic acid helps prevent neural tube and brain defects in the developing baby. The problem is, most women don't find out they're pregnant until after the baby's brain and spine are already formed. That's why it's important for the mother to get enough folic acid well before she becomes pregnant.
Calcium is important for the health and development of both mother and baby. The growing baby will take what it needs from your body, and most pre-natal vitamins do not supply enough calcium for both. A good calcium supplement before, during, and after your pregnancy is essential.
Iron is another vital nutrient needed during pregnancy. If you are pre-disposed to anemia or do not get enough iron in your diet now, talk to your doctor about supplementing with iron before you get pregnant. Red meat is one of the easiest forms of iron for our bodies to assimilate. However, if meat isn't your thing, there are other iron sources, including sea vegetables, iron-rich herb dishes, and a variety of other foods.
Pre-natal vitamins can be taken before you are pregnant. You can purchase pre-natal vitamins over the counter. However, they may not contain the amounts of folic acid you need, as the prescription vitamins do. You will need to supplement with additional folic acid. It is important to note that in the case of vitamins and supplements, more is not always better. Double-check the quantity of any vitamin with your healthcare professional.
Nutrition
Good nutrition is something you have control over and can affect the health of your baby more than anything else you do.
If you are not at your target body weight, now is the time — before you get pregnant — to achieve and maintain a healthy weight. Being under-weight or overweight can hinder conception and add complications during pregnancy. Losing weight during your pregnancy is not recommended. Changing your eating habits before pregnancy and making them a part of your lifestyle will help you have a healthy weight gain during the pregnancy and a faster return to your pre-pregnancy weight and fitness.
Gaining too much weight during a pregnancy is also unhealthy for mother and baby. You do need to increase your caloric intake by about 300 calories. But be very choosy about where those calories come from. Good nutrition is for life, not just for nine months. The eating habits you have before your child is born will be the eating habits your children will carry throughout their lives.
Exercise
Your first trimester is not the time to start kickboxing. However, now is the time to begin and maintain regular exercise. Most exercise programs can be maintained during the early months of a pregnancy and then modified as your body changes.
Yoga is a wonderful exercise that balances mind and body. It can help with faster and easier deliveries and teaches a greater mind focus that comes in handy during labor.
Swimming is one of the best forms of exercise because of the no-impact workout you achieve.
Walking groups are a wonderful way to keep your body moving and functioning properly. Walking can also be done before, during, and after pregnancy. It is a low-cost, high-yield activity that can be enjoyed by your whole family.
Alcohol and Smoking
There is no room for alcohol and cigarettes when you're pregnant. The long-term effects of alcohol fetal syndrome and smoking while pregnant are still being discovered. If you could become pregnant or would like to become pregnant, you should strive to eliminate these substances now. It takes very little alcohol to damage your baby. Drinking during the first trimester, when so much growth and development occurs, is especially harmful. Smoking while pregnant can cause premature birth, lifelong breathing problems, and fatal disease for your baby.
Your body is going to go through some wonderful and amazing changes. Not all of them are going to be comfortable. By preparing now, you can help avoid many problems in pregnancy. Take time to live a healthy lifestyle now. That way, when you get pregnant, you will sleep easier knowing you are doing everything you can to give your baby the best start possible.
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