Pregnancy is a physiological process and not a disease. Therefore, in principle, what is healthy and good for a woman under normal conditions also applies to pregnancy. While pregnancy is a “two-person” process, the mother does not have to eat for two, because the additional energy needs are not too much in this process. However, an adequate, balanced and versatile nutrition with supplements of vitamins and minerals such as folic acid, vitamin D and iron is very important for mother and baby health. Expectant mothers who consume healthy foods during pregnancy establish a good basis for the best development of their babies. You can read the most important behaviors that expectant mothers should pay attention to for a healthy pregnancy process under the headings below.
A balanced and healthy diet is important, even if you do not necessarily have to eat more during your pregnancy. You need to make sure your diet includes vegetables and fruits daily, and that you consume carbohydrates (preferably whole grains), protein (fish, meat, eggs, nuts or legumes), milk and dairy products every day.
It will be good to be careful not to consume unnecessary calories during pregnancy in order not to gain excessive weight. Some fruits and nuts, especially bananas and grapes, can be high in calories. Healthy weight gain during pregnancy can be closely monitored with regular pregnancy follow-up.
Regular exercise gives you the strength and stamina you need to carry your extra weight and better manage labor stress. In addition, when you exercise regularly during pregnancy, it will be faster and easier to return to your old form after birth.
Exercise also helps you to be in a positive mood with the happiness hormone secretion called endorphins. It is more appropriate to choose light sports such as walking, swimming, water aerobics and yoga that are not dangerous during pregnancy.
Avoiding alcohol use
Every drop of alcohol you drink passes directly from your blood to the placenta and reaches your baby. For this reason, many experts recommend that pregnant women avoid alcohol altogether. Pregnant women who drink alcohol are at risk of having a baby with fetal alcohol syndrome. Babies with this disease; He suffers from growth retardation, mental development delay, behavioral disorders and heart muscle disorders.
Abstaining from smoking
Pregnant women who smoke have an increased risk of miscarriage, premature or stillbirth, and sudden infant mortality. Studies have shown that women who smoke 20 or more cigarettes a day during pregnancy are more likely to give birth to a child with a cleft lip or cleft palate. Quitting smoking before getting pregnant will be the best choice for your baby’s healthy development. However, even if you cannot achieve this, every cigarette you smoke less during your pregnancy will be a step towards your baby’s health.
Getting enough rest
The fatigue you feel during the first and third trimesters of pregnancy is a warning from your body to rest. A small nap in the middle of the day may seem like a luxury you can’t afford, but it will benefit you and your baby. Even if you are not sleeping, lying in your bed and listening to relaxing music or reading a book will be good for you and will help keep your energy up. Relaxation techniques such as yoga, massage, stretching and breathing exercises reduce stress and allow you to sleep better at night.