How To Stay Healthy During Pregnancy – Family planning is an important topic that every couple should consider in order to prepare for having children. Based on research, approximately 200 million pregnancies occur worldwide each year, both planned and unintended. Whether it’s planned or not, it’s important to understand how to stay healthy during pregnancy.
These tips will be especially helpful in the early stages of pregnancy to help prevent miscarriages and give your baby the best possible start to growth. Our first advice to sexually active women who think they may be in labor or have missed their period is to seek medical attention in Bali as soon as possible and visit our local clinic in Bali, Prime Plus Medical Bali.
How To Stay Healthy During Pregnancy
Gaining weight during pregnancy is essential to ensure a healthy pregnancy. However, according to the American College of Obstetricians and Gynecologists, obesity can increase the risk of high blood pressure, gestational diabetes and other health problems. And your child will have weight problems. Now that you eat two, how much weight should you gain then?
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To answer this, you can calculate your pre-pregnancy weight and determine your normal BMI (Body Mass Index). If you’re pregnant with a baby, the National Institute of Diabetes and Digestive and Kidney Diseases recommends gaining weight by:
What pregnant women should eat, it’s about weight. So make sure you consult a specialist to help you have a smooth and healthy pregnancy. You will have to eat more if you are overweight. If you think you are overweight, you may need to follow a customized diet and weight loss program to lose weight.
Recommended calories for pregnant women come mainly from fruits and vegetables, which your body needs for fiber and vitamins, whole grains (complex carbohydrates that are rich in nutrients), low-fat or low-fat milk, or low-fat beverages. Packed with vitamin D and calcium, healthy protein, and of course, water.
Pregnant women should limit their intake of spicy and salty foods, sugary drinks, foods high in solid fats, raw foods, caffeine, alcohol, fish high in mercury and additives, and foods high in salt.
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If you suffer from heartburn, nausea and stomach pain in the morning, try to eat small meals.
To maintain your health during pregnancy, especially during the prenatal phase, your doctor will prescribe certain types of vitamins. I also ask you to pay more attention to your diet. You should take folate supplements. Or you can get folic acid (a type of B vitamin) naturally through food and drink. This will contribute to the healthy development of your child. If you are planning to have a baby, you need about 400 mcg of folic acid per day. Pregnant women will need 600 mcg, and breastfeeding women will need about 500 mcg.
The right amount of physical activity can do wonders for maintaining an ideal weight during pregnancy. It can also improve back pain and leg cramps, reduce the chance of having a cesarean section, high blood pressure during pregnancy, gestational diabetes, and speed up the length of labor and postpartum recovery. This is not a good excuse for pregnancy to become an obstacle to being active and doing moderate or vigorous physical activity (if you know you will be active for the rest of your life).
If you have to work during pregnancy, ideally you can do housework. You can also do simple walking exercises at least once an hour. Alternatively, you can schedule a gentle yoga class that works best with your schedule. If you are worried and have difficulty breathing, do not try to overdo it.
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Pregnancy moments are beautiful. The bond between mother and child begins to strengthen during these critical moments. In the first trimester, you may want more sleep, and it’s okay to feel vulnerable.
Late pregnancy, on the other hand, is the opposite. You may have a frequent urge to urinate, which disturbs your sleep. You are also more prone to back injuries as your body naturally adapts to prepare for work. Finally, at Prime Plus Medical Clinic Bali, we sincerely want all mothers to be healthy and safe with our tips on how to stay healthy during pregnancy and stay healthy. Well, we are always ready to call +623614740055 pregnancy, although one of the happiest phases of a woman’s life can bring its own psychological and physiological stress. Therefore, it is important that pregnant women take care of themselves at this stage of life. In terms of care, nutrition and nutrition, which foods play a special role during pregnancy. A pregnant woman must eat for herself and her babies to meet the nutritional requirements of both.
A pregnant woman needs three to five hundred extra calories a day. Because of this additional caloric requirement, one thousand two hundred milligrams of calcium, six hundred eight hundred micrograms of folate, and twenty seven milligrams of iron should be consumed.
A diet that included all of the above nutritional requirements is staggering; The good news is that getting extra nutrients isn’t as difficult as it sounds. Our nutrient intake is largely determined by the food choices we make. Read on to find out fifteen essential food choices during pregnancy.
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Eggs, considered a superfood, provide proteins, vitamins and minerals. The amino acids that make up egg whites are essential for cell regeneration and repair and are especially essential for a healthy baby.
One large egg contains 80 calories in addition to essential proteins, fats, vitamins and minerals that a child needs for growth and development. In addition, one egg also contains one hundred and twelve milligrams of choline, which is a quarter of the recommended amount of choline for pregnant women. Choline is essential for brain and nervous system development.
Tip: It is very easy to make a delicious omelet every day or three times a week, using only two eggs at a time. Adding vegetables and cheese will add more flavor and also increase the nutritional value. If you want to avoid fried foods, keeping a few hard-boiled eggs in the fridge is a good way to incorporate them into your diet. Grab a boiled egg whenever you are hungry and keep it whole, you can also think of making a boiled egg salad. It is known that some women avoid meat during pregnancy and eggs are the best food to replace meat protein.
The health benefits of grains have long been known and established, especially multigrain grains. Fortified grains are grains that have been fortified with additional vitamins and minerals, including iodine.
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Cereals, especially whole grains, are rich in dietary fiber and therefore very filling. They are important during pregnancy because hormonal changes can cause sudden hunger pangs. In addition to the added benefits of minerals and vitamins, fortified cereals can help pregnant women add milk to their diet and provide related benefits.
Tip: To add fortified cereals to your diet, you must first choose the right fortified cereals. Pregnant women should choose cereals with fiber and folic acid and low sugar content. The grains you choose should have the perfect balance of carbohydrates to provide your body with the fuel and energy it needs. Although they shouldn’t eat cereal for breakfast every day, a bowl of cereal two or three times a week is enough. Cereal can be taken plain or with milk. You can also add nuts, berries or fruits of your choice.
Banana is one of nature’s greatest gifts and the best food for pregnant women. One banana contains more than a hundred calories and is an excellent source of folic acid, vitamin B6, calcium and potassium. Bananas are also rich in antioxidants and are a great energy booster.
Tip: A pregnant woman can eat 1 or 2 bananas a day and effectively fight the hunger that pregnancy will inevitably cause. A glass of milk with a banana is considered a complete meal; You can also have banana and milk for a delicious and healthy smoothie.
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Sweet potatoes contain fiber, folic acid, vitamin C and beta-carotene. The beta-carotene compound in sweet potatoes is especially important for newborns. Beta-carotene is converted into vitamin A in the body, which is very important for the growth, repair and differentiation of cells and tissues. It also helps to restore cells and tissues damaged during childbirth.
Tip: Sweet potatoes can be eaten in many ways; One of the easiest ways to eat them is to bake them. Just peel and dice the sweet potatoes as you would
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