Healthy Pregnancy

Healthy Pregnancy

Every woman wants to enjoy a issueless pregnancy. The best thing that will make you and your growing baby happy and healthy is to eat healthy and take care of yourself.


Amazing things happen inside your uterus. In the first few months of your pregnancy, your baby’s spine, organs and support systems develop; In addition, your baby needs a diet rich in protein, calcium, vitamins and minerals to develop. These are the things you should eat and stay away from during your pregnancy.

How Much Should I Eat?

Contrary to common belief, there is no need to ‘eat for two people’ during pregnancy. You only need an additional 200 to 250 calories, which is only valid for the last three months. If you continue to feed as usual during your pregnancy, it will be easier to return to your normal weight after birth. Towards the end of your pregnancy, you may be less hungry than usual. This is because the fetus presses on your stomach so you won’t want to eat that much.

Which Foods Should Be Avoided?

It is good to avoid some foods during pregnancy. These include moldy-ripe soft cheeses such as Camembert and Brie, which are at risk of carrying Listeria and Gorgonzola (Italian moldy cheese) and Roquefort blue-veined cheeses. You should avoid raw or undercooked meat, raw eggs and sushi, as they may contain salmonella.  Pregnant women are also advised to stay away from swordfish meat and shellfish due to the risk of bacteria in it, as they contain high amounts of mercury.

Cause Nausea in the Morning?

Two out of three women experience nausea in the first 16 weeks of pregnancy. Although it can be experienced at any time of the day, nausea is generally more severe in waking up from the first sleep. To soothe your stomach, try eating toast next to tea before getting out of bed. If you’re not lucky enough to have someone bring you breakfast, have some crackers next to your bed. Eat less and eat small snacks frequently throughout the day; Avoid fatty and spicy foods. Nausea in the morning will not hurt you or your baby, but if you can’t keep anything in your stomach, you should consult your family doctor.

Healthy Pregnancy
Healthy Pregnancy

Why Does Occur Craving?

The cause of craving is not completely known. Many women notice that their sense of taste and smell changed during pregnancy. For example, some women feel a strange metallic taste in their mouths quite early in pregnancy (this may be the first symptoms of pregnancy for an ‘experienced’ mother!), Others feel that their sense of fullness in the nose is blunted by their sense of taste and smell. These changes can also affect the foods they love and dislike.

Which Vitamins Should Be Consumed?

There are many vitamins that will help you and your growing baby:

  • Folic acid: Our body needs folate vitamin (folic acid) to produce new cells. Since our bodies cannot store them, we need fresh fortifications regularly to stay healthy. Many foods contain folic acid, including spinach, sprouts, broccoli, green beans and potatoes. Some breads and cereals are also folic acid fortification. Especially pregnant women need good folic acid fortifications: Even if you are eating well, it is recommended to take 400 micrograms of folic acid per day. Folic acid is essential for the development of the embryo and reduces the risk of your baby being born with a spinal cord problem such as spinabifida. You should start taking folic acid fortifications as soon as you start trying to have a baby. If pregnancy is not planned, start taking as soon as your pregnancy test result becomes positive and continue for the first 12 weeks of your pregnancy.
  • Vitamin B complex: If you feel tired during the first and third trimester of your pregnancy, taking a vitamin B complex can increase your energy level and help your baby develop a healthy nervous system. The vitamin B complex also contains vitamin B12, along with iron (fe) and folic acid and helps keep hemoglobin concentrations in the blood at good levels. Although a mild type of anemia is common during pregnancy, it helps prevent anemia; This is not surprising when you think your body should produce an additional liter of blood.
  • Vitamin A and beta carotene: Your growing baby needs vitamin A to develop healthy eyes, bones, teeth and skin. Be careful not to take too much, as excess vitamin A may damage the fetus. Vitamin A can often be found in the liver, so don’t eat more than one serving a day. Try to take a beta carotene-based multivitamin fortification instead of vitamin A. Beta carotene helps your body produce vitamin A as much and as much as it needs; thereby reducing the likelihood of overdose.
  • Vitamin C: It strengthens your immune system and encourages your body to digest the iron it needs during pregnancy.
  • Vitamin E: It helps to maintain energy levels, health of cells and tissues and supports blood circulation.
  • Vitamin D: Facilitates calcium absorption for strong bones and teeth.

Fluid Intake

Healthy Pregnancy
Healthy Pregnancy

Shouldn’t Alcohol be Used During Pregnancy?

For most of us, enjoying a glass of wine is one of life’s pleasures. When you are pregnant or trying to have a baby, it is important to completely stop drinking alcohol, especially during the first weeks of pregnancy, when baby development is most susceptible. Although the risk of drinking occasionally is low, drinking regularly or overdoing can seriously damage baby development.

Is it harmful to Thamuria?

Can’t hold your urine? Do not panic. The desire to urinate more often is a common symptom of pregnancy. Even if you are only a few weeks pregnant, you will feel the need to urinate more often due to the pressure of the growing uterus on the bladder.

Why Is There So Much Thirst During Pregnancy?

And you are more likely to urinate because you are often thirsty and constantly getting fluids! During pregnancy, you maintain the additional two to three liters of fluid your body needs to produce additional blood and amniotic fluid and to meet other requirements of pregnancy. Keep these fluid levels at the highest levels; drinking plenty of water prevents your skin from drying out as well as constipation and urinary tract infection.

What to Drink Other Than Water?

Stay away from fizzy drinks because they can cause bloating in your stomach. As an alternative to water; try drinking refreshing drinks, herbal teas, juices and milk. Limit the amount of tea and coffee you drink, because both contain caffeine and excessive consumption can damage your health.

What else should not be drunk?

Other than alcohol; you should also avoid drinking unpasteurized milk as it may contain bacteria such as Campylobacter, E. coli, Listeria or Salmonella. Finally, experts recommend limiting caffeine intake to 200 milligrams a day, so reduce tea and coffee  and do not forget that energy drinks and sodas also often contain plenty of caffeine.


As soon as your pregnancy test result is positive, you do not need to leave the exercises. Exercise can help you carry the weight you gain during pregnancy as it supports muscle elasticity, strength and endurance, prepares you for the physical difficulties of birth and makes it easier to get your form after birth. Being active can also reduce physical ailments such as back pain, constipation, fatigue and swelling in the hands and feet, and help restore your mood and sleep patterns.

Which Sports Types Should Be Avoided?

It is best to stay away from sports that you are likely to fall hard or fall unbalanced during pregnancy. These include horse riding, skiing, gymnastics and water skiing. In addition, most physicians and midwives recommend that you stop riding after the sixth month of pregnancy due to the risk of falling, even if you are an experienced driver. However, you can ride the exercise bike as many times as you want.

Which Sports are The Best Choice?

Walking, jogging, swimming, riding an exercise bike and birth exercises in water are considered safe exercises that can be done during pregnancy unless you overdo it. Yoga and pilates are useful as long as you find a licensed instructor who is experienced in training pregnant women.

Have a Good Sleep

Is it dangerous to sleep by lying on belly? If you normally lie on your belly, you do not need to change this for the first five or six months. Contrary to common belief, the uterus will not be crushed in this position. If you can still do it after six weeks, you can continue to lie on your belly. As your belly grows, you may find it more comfortable to lie down by placing a pillow under your knee for support.

Get Plenty Of Rest and Sleep

As the baby arrives, you will not have time to rest, so take advantage of every opportunity to rest and immediately raise your feet. (this will reduce swelling in your legs!). If you have trouble sleeping, these tips will be helpful:

  • Sleep in a quiet and tidy room. Do not leave untidiness or paper around.
  • Do not drink any caffeine-containing drinks until three hours before going to sleep.
  • Exercise can help you cope with stress; but don’t do anything overly tiring before you go to sleep.
  • Let the bedroom be reserved for sleeping only.
  • Set a ritual before going to sleep: drink a glass of milk or take a hot shower.
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