Maternity journey: tips to keep pregnant healthy
Introduction:
The journey of
motherhood is a journey full of physical and psychological changes for women.
This journey begins with the moment of conception, as the woman's body begins
to adapt to the needs of the developing fetus. During this journey, it becomes
the duty of the mother to take care of her health and the health of her fetus
by following a healthy lifestyle that ensures the safety of both.
Tips to keep pregnant
healthy:
1. Proper nutrition:
- Eat
a balanced diet: A balanced diet is one of the most important factors that
ensure the health of the mother and fetus. Pregnant women should eat food
rich in fruits, vegetables, whole grains, proteins and healthy fats.
- Focus
on important nutrients:
- Folic
acid: Helps prevent neural tube abnormalities in the fetus.
- Iron:
Helps prevent anemia.
- Calcium:
Helps build strong bones and teeth for the fetus.
- Vitamin
D: Helps in calcium absorption.
- Stay
away from harmful foods:
- Fried
foods: cause weight gain and lead to health problems.
- Sugary
foods: cause weight gain and increase the risk of gestational diabetes.
- Salted
foods: cause fluid retention and lead to high blood pressure.
- Drink
plenty of water:
- Helps
prevent dehydration.
- Helps
transport nutrients to the fetus.
- Helps
remove waste from the body.
2. Exercise regularly:
- Exercise
moderately:
- Helps
improve blood circulation.
- Helps
reduce back pain.
- Helps
control weight.
- Helps
reduce the risk of gestational diabetes.
- Choosing
a suitable exercise for pregnancy:
- Walk.
- Swimming.
- Yoga.
- Consult
a doctor before starting any sports program.
3. Get enough sleep:
- Sleep
for 7-8 hours each night:
- Helps
replenish the body's energy
- Helps
reduce stress.
- Helps
improve concentration.
- Follow
a regular sleep routine:
- Go
to bed and wake up at the same time every day.
- Create
a comfortable sleeping environment.
- Avoid
caffeine intake before bed.
4. Personal Care:
- Shower
regularly:
- Helps
keep the body clean.
- Helps
reduce stress.
- Skin
Care:
- Use
sunscreen.
- Moisturize
the skin regularly.
- Hair
Care:
- Use
a shampoo and conditioner suitable for hair type.
- Avoid
using harsh chemicals on the hair.
5. Follow-up with the doctor:
- Regular
visit to the doctor:
- Ensure
the health of the mother and fetus.
- Monitor
fetal development.
- Conduct
the necessary tests.
- Consult
a doctor if any abnormal symptoms appear.
6. Mental Health:
- Reduce
stress:
- Practice
relaxation techniques such as yoga and meditation.
- Spend
time with family and friends.
- Seek
support from your spouse or family.
- Get
psychological help if you feel anxious or depressed.
Conclusion:
Maintaining the
health of the pregnant woman is one of the most important things that ensure
the safety of the mother and fetus. By following the tips mentioned in