10 Tips for pregnant women to maintain the health and health of the fetus

1. Choose your doctor for early pregnancy
Good pregnancy follow-up is essential to check your child's health, and your early doctor's choice gives you an opportunity to build a close relationship with her in preparation for childbirth. Invite your friends to pick the right doctor.

2. Eat healthy

During pregnancy, you do not have to increase the amount of food you eat, "eat for two" or drink whole-fat milk. In fact, your energy needs do not change during the first six months of pregnancy, but they only slightly increase in the last three months (about 200 calories or calories per day). But a healthy and balanced diet is essential. Many women in pregnancy may be distressed by some types of food, but those foods can be replaced with foods that have a similar nutritional value.
Be sure to include your daily meals with lots of vegetables and fruits (at least five servings a day at least). Be sure to concentrate your meals on carbohydrates such as bread, pasta, rice (preferably whole grain varieties to get a great deal of fiber) as well as daily protein intake, such as fish, meat, eggs, nuts, ghee, beans, (Milk). It is also necessary to eat breakfast and pay attention to the size of meals and snacks.

3. Take care to clean your health food

During pregnancy, it is best to stay away from foods that are hazardous to your child's health.
Eating soft cheeses, such as berry, camembert and blue cheese, such as stilton, may lead to hysteria, which can cause miscarriage and cause some serious diseases in newborns. Solid cheeses, such as cheddar, and processed soft cheeses, such as haloum, Philadelphia and borsen, are considered to be completely safe.
Although toxoplasmosis is rare, it can cause serious damage to the fetus. To avoid the risk, it is necessary to wear gloves when cleaning the remnants of cats or when working in the garden. Do not eat foods (especially meat) half cooked or raw, in addition to the need to wash vegetables and fruit well to remove any dirt and impurities stuck with it. Most vegetables and fruits are imported or planted in desert land, preferably disinfectant when washed. There are a lot of well known detergents that are abundant in the UAE markets such as Milton and others. This leads to the consumption of unsaturated poultry or raw or immature eggs to salmonella (organic form bacteria cause many diseases such as food poisoning, intestinal infections and typhoid). Read more about food safety in pregnancy.

4. Take folic acid as a dietary supplement and eat fish

Folic acid (also known as folate) is the most important dietary supplement during pregnancy. It helps to avoid the spinal incision and other congenital defects that affect the nerves in children. The spinal cord is a serious genetic disease and occurs if the pathway containing the central nervous system is not complete, which can lead to many serious disabilities. Therefore, a woman with a pregnancy intention recommends eating 400 micrograms of folic acid daily and for the first trimester of pregnancy.
You can also increase the amount of folic acid from natural sources in your daily diet. It is available in many foods, especially vegetables and breakfast cereals, which are fortified with vitamins. Other nutrients are essential to your health and your child's health, including iron and calcium, which can be found in your daily meals.
Some studies have shown that fish oils, which contain omega-3 fatty acids, have a positive effect on the weight of the child at birth and on the development of the brain and nerves in the later stages of pregnancy, as well as the mother's prevention of pre-eclampsia.
Oily fish contain the proteins, minerals, vitamin D and omega-3 fatty acids your child needs because they grow and develop, but also contain mercury and other contaminants. The current recommendation is that fish rich in oils, such as herring, mackerel, salmon and sardines, will not eat more than twice a week, but you can still eat other fish as often as you like. If you do not like fish, you can get fish oils as alternatives and supplements (be sure to choose a type of vitamin A or retinol that is not recommended during pregnancy).

5. Exercise regularly

A good sports system gives you the strength you need to carry extra weight during pregnancy and resist physical challenges at birth. It also makes it easy for you to restore your shape after the situation. In addition, sports help you lift your spirits and get rid of pregnancy depression. Experts have not found a specific reason, but there is growing evidence that sport has a positive effect on brain chemicals, such as serotonin and dopamine, that help regulate emotions and mood. If you are used to a particular sport, it is advisable to keep it as long as it does not cause you fatigue. Be aware of the sport that carries the risk of falls or exposure to shocks and precautions. Light sports, such as hiking, swimming, aerobics and yoga, are also useful sports.

6. Begin pelvic floor exercises

It is very common for pregnant women or women who have given birth to children with incontinence, when a small amount of urine leaks when sneezing, laughing and exercising. You can avoid this by starting pelvic floor exercises before or during pregnancy. Pelvic floor muscles are a swinging muscle network at the base of your pelvis that supports the bladder, vagina and rectum. These muscles may weaken during pregnancy because of excessive stress and because pregnancy hormones cause them to relax slightly.
The bottom of the pelvis can be strengthened and the muscles can be strengthened by exercising on a daily basis. Current recommendations suggest that you should do pelvic floor exercises eight times, and repeat them three times a day. Read our article on pelvic floor exercises during pregnancy for more information on how to do them properly.

7. Take good care of what you eat and drink

Avoid any medications or drugs that you can buy directly from shops or pharmacies. Consult your doctor first if you need a specific treatment. You should also avoid any foods that have been kept away from the refrigerator or non-fresh foods. Non-Muslims must avoid the consumption of alcohol that quickly reaches the fetus through the bloodstream and placenta. Pregnant mothers who take more than two cups a day offer their children FAS and newborns with mental retardation, developmental delays, behavioral problems and congenital malformations of the face and heart suffer.

8. Reduce caffeine consumption

Tea, coffee and cola are light stimulants. Although research evidence on this issue is unclear, some researchers acknowledge that too much caffeine intake may lead to low birth weight or increase your risk of miscarriage. Current recommendations suggest that drinking two cups of coffee a day (equivalent to four cups of tea or five cans of cola) will not harm your baby's health. However, according to one study, caffeine intake, even at a low rate, increases the risk of miscarriage. Therefore, you may want to be cautious. You may prefer to reduce or replace coffee with caffeine-free coffee, tea or fruit juices, especially in the first stage of pregnancy First three months). You can also take a glass of mineral water with a little lemon juice as a refreshing alternative.

9. Quit smoking

Pregnant women are more likely to be in the smoker category, with more likely to be exposed to fetal loss, premature birth, neonatal death and cot death syndrome. Smoking in the first stage of pregnancy leads to a slight increase in the likelihood of a baby born with a shaved lip or a thoracic incision. Although a complete cessation of smoking before the start of pregnancy is the best solution, but any reduction in the number of cigarettes consumed per day reflected positively on the health of the fetus and protect him from many risks. (Read more tips on how to quit smoking during pregnancy).

10. Take a break

The fatigue you feel during the first and last trimester of pregnancy is a clear message from your body that invites you to catch your breath as if to say, "Relax and on your foot." Although siesta at midday may sometimes look like a luxury you can not enjoy, it is useful for you and your child. If you can not sleep, at least lift your feet and relax for half an hour or more in any situation that suits you. If your back pain worries your sleep, try massaging any massage, joining the aquatic classes, or classes for back-end exercise. Exercising and relaxation can help relieve stress-related sleep problems. Try relaxation techniques that are safe during pregnancy, such as yoga, stretching, deep breathing, and massage. Always tell your teacher in the relaxation classes that you are pregnant or choose rows for pregnant women.


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