Pregnancy is a time that a woman's body goes through amazing changes. Her whole world changes as her body nurtures and prepares a child for birth. These changes are not always good changes, and she needs to take care of herself in order to deliver a healthy baby. While she may receive a lot of unsolicited advice, she knows that she must stay healthy and fit during her pregnancy in order to be at her peak when it is time for delivery.
Being pregnant can be very uncomfortable, which makes it hard to sleep at night. If she is not getting the proper amount of rest, she can become fatigued. Each trimester has different sleep disruptions, so as the pregnancy advances, the sleep habits may change. A good night's sleep may be promoted by adding extra pillows to the bed for additional comfort, snacking on high protein or high carbohydrate food before bed, exercise during the day and relaxation techniques at night also promote good sleeping habits.
Because it takes a lot of physical strength to be pregnant and to deliver the child, the proper amount of exercise is a benefit to both the mother and the child. An exercise routine should be determined by her and her doctor to fit her schedule, her health and her physical abilities. Generally, if she was exercising prior to the pregnancy, she can continue with her exercise routine without too much trouble. Exercise is a known benefit for a healthy delivery.
Food and Diet
The adage of eating for two is only partially true. This does not mean that it is okay to eat two ice cream cones instead of one. It means the food that is consumed must be carefully selected for its nutritional value for both the mother and the child. There should be a variety of foods consumed in order to get the most nutrients possible. A diet may be increased by 300 to 500 calories per day. It will seem like all she does is eat, but as long as she is following a good nutritional diet, no eating will go to waste. By balancing the proper diet, the benefits will provide the mother with energy and may help with sleep issues. The pregnancy deprives the mother of iron and folic acids, so foods heavy with these should be increased in the diet. Six to eight glasses of water should be consumed per day.
All doctors recommend that a pregnant woman take a prenatal vitamin. This will aid in balancing out the vitamins and minerals that may be lacking in the diet. A diet should be rich in calcium, protein, Vitamin D, Vitamin C and fiber fruits and vegetables. Dr Michael Flynn has emphasised the importance of iodine and folic acid in pregnancy in one of his blog posts, and the addition of these two vitamins to bread is a requirement in Australia since 2009. Since constipation is a normal part of being pregnant, doubling up on fiber intake from several sources will help to reduce that problem. The combination of the fiber and the water will help with irregularities.
The best time to prepare for a pregnancy is before pregnancy. A woman who is ready to have a child will start preparing her body by developing an exercise routine, a healthy diet and good sleep habits prior to pregnancy. Not only does this help after she has become pregnant, in some cases, these habits may even help her to become pregnant.