10 Vital steps to a safe and Healthy Pregnancy  

Taking care of both yourself and your blossoming baby during pregnancy requires a bit more attention and nurturing. It might seem like a lot to take in, but fear not! Here are 12 vital pieces of advice to ensure your pregnancy journey is safe and healthy from the start.

Prepare in Advance

Getting ready for a healthy pregnancy can begin even before you conceive or begin infertility treatment. Here are two crucial steps you can take beforehand:

1.Select the Right Healthcare Partner

 Finding the ideal healthcare provider for your prenatal care is paramount. Seek someone who not only values your choices but also shares a similar vision for childbirth. Whether you're considering an epidural or a natural home birth, ensure your provider aligns with your preferences. If you're already comfortable with an OB/GYN or need to find a new provider, take your time to make the right choice. Seek recommendations based on the birthing experience you desire.

2.Embark on a Healthy Path. 

Prioritize your health by incorporating healthy habits. Begin by taking a prenatal vitamin enriched with at least 400 micrograms of folic acid. It's also time to bid farewell to smoking, alcohol, and recreational drugs, which can all have adverse effects on your pregnancy journey.

Remember, this is just the beginning of your exciting journey toward a safe and healthy pregnancy. Stay tuned for the next steps that will guide you through this incredible experience. 

3 Eat Healthy

Caring for yourself and your growing baby is a big part of your pregnancy journey. While you might have heard the phrase "eating for two," it doesn't mean you should eat twice as much. Quality is more important than quantity. Here's how to make sure you're eating well:

Balanced Calories: You'll need a bit more calories, around 300 extra per day. But these calories should be full of good nutrients that both you and your baby need.

Protein Power: Protein is super important during pregnancy. You'll need about 70 grams of protein each day, which is more than the 45 grams you needed before.

Smart Food Choices: Be careful about what you eat. Avoid undercooked meat or eggs, unpasteurized dairy or juice, cold deli meats, raw seafood, and fish with a lot of mercury. This keeps your baby safe and healthy.

Mini Meals: If you're dealing with feeling sick or heartburn, try eating smaller meals more often. This can help you feel better and keep your blood sugar steady.

Remember, eating healthy during pregnancy isn't just about you – it's about you and your baby working together. 

4.Stay Hydrated

When it comes to pregnancy, the body requires an ample water supply to cope with the heightened demands of increased blood volume during this phase. Keep a watchful eye on your caffeine intake; aim for less than 200 milligrams daily, which is roughly equivalent to about 12 ounces of regular coffee. Caffeine lacks essential nutrients and can impede your body's ability to absorb vital iron.

 Additionally, it can contribute to heartburn, trigger headaches, and disrupt sleep. A study from 2008 demonstrated that women who consumed 200 milligrams of caffeine daily were more likely to experience a miscarriage compared to women who abstained from it entirely. 

Alcohol intake

increases your possibility of getting a miscarriage, a low-birth weight baby, learning ability and more, so whenever you drink alcohol, it quickly passes through the placenta, from your bloodstream and ends up in your baby's blood with a higher concentration than you. 

 
5.Rest and Recharge

During pregnancy, fatigue often makes its presence felt in the first and third trimesters, and sometimes throughout the entire journey. If exhaustion sets in, it's your body's way of signaling that it's time to take it slow. Don't hesitate to nap or find a comfortable spot to rest with your favorite pregnancy reading material.

Sleep Soundly

Dealing with nighttime restlessness? This is a common pregnancy woe. Sometimes, it's about discovering the right sleeping position or upgrading to a more comfy mattress. Consider incorporating relaxation techniques before bedtime, such as yoga, stretching, meditation, and gentle massage.

Stay Active

Finding the balance between rest and activity is key. Exercise is vital to keep your heart and lungs strong for the upcoming birth marathon. According to the American College of Obstetricians and Gynecologists, aiming for at least 30 minutes of exercise per day, six or seven days a week (if medic

ally cleared) is beneficial. Regular exercise and stretching can alleviate backaches, constipation, morning sickness, and improve circulation. Additionally, maintaining fitness during a healthy pregnancy facilitates a quicker return to your pre-baby shape after childbirth.

Choose Activities Wisely

Pilates, yoga, swimming, and walking are excellent choices for most pregnant women. Listen to your body and avoid overexertion. Strike a balance between staying active and taking the necessary rest breaks. 

6.Managing Weight During Pregnancy

Effective weight management involves adopting a balanced approach to eating well and incorporating regular exercise. Research indicates that a significant number of women tend to gain excess weight during pregnancy. Although it's common to add a few extra pounds during this period, shedding them post-pregnancy can prove to be a more challenging endeavor. It's important to recognize that gaining excessive weight during pregnancy can elevate the risk of complications, both during the pregnancy phase and labor.  

7.Managing Stress During Pregnancy

Pregnancy can take you on an emotional journey filled with ups and downs. The influx of hormones might lead to unexpected tearful moments, like crying during a car commercial. However, it's not just hormones – becoming a mom is a monumental life change that unfolds over 9 months, and it's okay to feel overwhelmed at times.

During this journey, surround yourself with a supportive network including your partner, family, friends, coworkers, and healthcare provider. Their presence can make a significant difference throughout your pregnancy and during labor.

Prioritize stress relief by incorporating activities like yoga, meditation, mild baths, leisurely walks, and other healthy methods that suit you. Enjoying sexual intimacy can also serve as a stress reliever throughout your pregnancy, as long as there are no risk factors for premature labor or complications.

If you find yourself caught in an emotional slump, consider opening up to your caregiver and potentially seeking professional help. It's worth noting that statistics reveal around one in ten women experience depression during pregnancy. Remember, your emotional well-being matters, and seeking assistance is a sign of strength.  

8.Educating Yourself During Pregnancy

You might find yourself diving into pregnancy resources like "What to Expect When You're Expecting," various books, and magazines, especially if this is your first pregnancy. It's exciting to discover how your baby is growing while you navigate your healthy pregnancy journey.

Learning about pregnancy is more than just fascinating – it can help you recognize potential concerns. The Centers for Disease Control and Prevention suggest reaching out to your healthcare provider if you experience any of the following:

1. Feeling dizzy or faint

2. Shortness of breath

3. Vaginal bleeding or fluid leakage

4. Unexplained rapid heartbeat or heart palpitations

5. Pain or discomfort during urination

6. Persistent nausea and vomiting

7. Difficulty walking

8. Reduced fetal activity for over 24 hours

9. Strong cramps

Equipping yourself with knowledge empowers you to have a smoother pregnancy experience and ensures you know when to seek professional advice.  

9.Preparing for the Big Moment

When you start, nine months might seem like a long time, but it goes by fast. About 4 to 5 months before your due date, think about joining a birthing class. These classes are a bit like getting ready for a big event – they help you feel more prepared for childbirth, especially if it's your first time. There are different types of classes, so you can look into them and pick the one that suits the kind of birth you're hoping for and makes you feel comfortable.

Taking these classes also helps you make a birth plan. A birth plan is like a guide for the hospital staff and helpers during your labor. It covers things like who you want to have with you, what procedures are okay, what you really don't want, and what things would make you more comfortable during labor.

But remember, even though having a birth plan is a good idea, things might change when the moment comes. Sometimes this happens because of unexpected issues, or you might find out during labor that you don't actually like back rubs. Who would've thought? The important thing is to be open to change and be flexible when the time arrives.

  

10.Don't Forget to Take Care of You

Before the baby arrives, you might have a long list of things you want to get done. And if you're working full-time, you might be thinking, "When can I take a break for myself?" Well, if you don't do it now, it might be a long time before you get the chance.

Once the baby comes, your time will be even more limited. You'll have very few moments to yourself. So, use whatever time you have now to treat yourself and enjoy some "me time." It's worth it!