HEALTH
So while thinking about what to blog about, I decided to stick with something relevant to my own life. Being a pregnant woman, you hear many thoughts and theories about the proper care for your changing body and your unborn child from others. So here is my research!
According to Johns Hopkins Medicine, during pregnancy it is recommended that you intake 300 extra calories daily. This is to include a balanced diet of protein, fruit, veggies and whole grains. Sweets and fats should be kept to a minimum. Adhering to this diet recommendation along with regular exercise can help maintain proper weight gain and reduce common prenatal symptoms such as nausea and constipation.
Things to avoid
• Alcohol in all forms – risks associated with fetal alcohol spectrum disorder
• Hot dogs and deli/lunchmeats – risk of listeria (risks decreased when heated to steaming)
• Raw and/or undercooked seafood, eggs, meat – risk of bacterial illnesses
• Refrigerated smoked meats and seafoods
Folic Acid
• Most effective in the first 28 days after conception
• Recommended prior to and throughout pregnancy
• Found in green leafy veggies, most beans, nuts, citrus fruits and fortified cereals
• Reduces risk of birth defects of the brain and spinal cord
• Recommended dose of 400 micrograms per day in a normal pregnancy
And now for the exercise! This is a subject I constantly find myself having to justify to others. Via the American Pregnancy Association, regular exercise during pregnancy improves mental and physical fitness as well as overall wellness. This includes decreasing common discomforts during pregnancy and preparing your body for labor and delivery. In most cases of a normal pregnancy, exercise is safe and even recommended.
Benefits of exercise
• Reduces back aches, constipation, bloating and swelling
• Prevents and treats gestational diabetes
• Increases energy and improves mood
• Improves posture and increases muscle tone, strength and endurance
• Increases quality of sleep
• May improve the ability to cope with labor and ease the ability to get back into shape after the fact.
Types of exercise to avoid
• Contact sports
• Activities with increased jarring motions
• Activities with increased fall risk
• Extensive jumping or bouncing
• Twisting at waist while standing
• Avoid exercising in increased heat and humidity
In conclusion….. EAT WELL AND EXERCISE!
