Healthy Mama, Healthy Baby: Prenatal Care for a Healthy Pregnancy

Nov 14, 2017 admin in From the Blog, Pregnancy, Women's Health 0

When you think about everything that has to go right in order for a pregnancy to occur, you realize what a miracle it truly is. Once pregnant, Mamas want the absolute best for their babies, and giving them the best start possible begins with healthy habits in pregnancy. This not only helps set up baby for a healthier start but also helps Mom have a healthier, more comfortable pregnancy and supports her body during labor.

Healthy Eating: this may seem like a no brainer, but there are times during pregnancy where you may crave unhealthy foods. While giving yourself a treat every once in awhile or going out for a burger and fries is fine when done in moderation, you want to do your best to make healthy foods the base of your diet. As your baby grows, he or she needs a variety of nutrients, especially protein, healthy fats, and folate. Make it a point to increase your protein intake and eat a variety of fruits and vegetables throughout the day, which provide necessary vitamins and minerals for baby’s development and will provide fiber to Mama to help keep her regular, which will prevent hemorrhoids later in pregnancy. Also remember that while you are growing a little human, you aren’t necessarily “eating for two” as so many like to say. During your first trimester, eat normally, for the second, add in an extra 300 calories, and for the third trimester, add in 450 extra calories per day.

Healthy Movement: moving daily during pregnancy is very important, as it helps keep blood pressure and sugar levels in check, increases circulation to baby, and releases the feel good hormones that fight off depression. The general recommendation for Mamas is to get in at least 30 minutes of some sort of physical activity most days of the week. Before 20 weeks of pregnancy, your workout routine doesn’t have to change much from what you were doing prior to becoming pregnant. However, after 20 weeks, you will need to make some modifications, especially for any exercises that require you to lie flat on your back, and will want to avoid certain exercises such as crunches. To keep up your cardio as your belly grows, try incline walking on the treadmill, using the elliptical, or hopping on a stationary bike- and don’t forget to incorporate squats (with or without weights depending on your pre-pregnancy activity level) into your workouts, as these will help keep your pelvic floor strong. Also, finding a good pre-natal yoga class to go to at least once per week will help you bond with other expecting Mamas while learning great poses that help decrease back and pelvic pain.

Napping for Two: while you may not be eating for two, you certainly are napping for two, especially with how exhausted you may feel in the first and third trimesters! If you aren’t able to nap during the day, try to get to bed an hour or two earlier than usual to get in that extra rest. If extra sleep doesn’t seem to touch the fatigue, talk to your doctor about testing your iron levels to make sure you aren’t anemic, which can make fatigue worse.

Trusted Doctors: Speaking of talking to your doctor, one of the most important things you need to choose during your pregnancy is the right doctor. Having an experienced physician and a trusted hospital for your eventual delivery is a burden off your shoulders. Going down the wrong path and picking a less-than-stellar medical institution increases the risks during birth. A good doctor could take the right call if something is wrong with the baby, like if there is oxygen deprivation. This could lead to childbirth injuries, and then you would need the help of reliable Birth injury attorneys to get you the justice you deserve.

Healthy Mindset+Self Love: being pregnant is hard- and I’m not just talking about the fact that your body is using all its resources to grow this little bundle of joy. I mean it can be tough to watch as you slowly (or sometimes quite quickly) gain weight, notice stretch marks, and feel just “big” in general. PLEASE remember: you are pregnant and all pregnant bodies, though different from what you may be used to, are incredibly beautiful! Find an empowering mantra to say daily to reinforce how amazing your body is and embrace these changes as milestones that bring you one step closer to meeting your little bambino. Also, keep in mind that all women experience pregnancy differently, so don’t compare yourself to other pregnant Mamas! This journey is yours alone and no one else will have the same one as you.

Meditate: balance your mind and body with a daily meditation practice. Listen to relaxing music and visualize the type of birth you want to have, focus on your breathing, and allow yourself to fully relax. Tracks such as those by Hypnobabies that reinforce positive pregnancy affirmations are especially wonderful.

Labor Prep: preparing your body early for labor will help you on the big day. This may be done through your daily workouts, which help strengthen your abdominal muscles and pelvic floor and also help increase your endurance, as well as through your diet and supplement choices (always consult with your doctor before beginning any new supplements!). Organic wild raspberry leaf tea is a wonderful way to help tone your uterus and support your body throughout your pregnancy and into labor. However, if you begin drinking the tea in your first trimester and feel any cramping or discomfort, discontinue until later in your pregnancy. For most women, drinking one tea bag of wild raspberry leaf per day in the first trimester, two per day in the second, and three per day in the third coupled with wild raspberry leaf tincture is sufficient to keep the uterus healthy and toned. One month prior to your due date, you may also begin to eat 6 dates per day, which also help to strengthen the uterus to prepare it for the marathon of childbirth.