Taking Care of Yourself During Pregnancy
Healthly Living During Pregnancy
Nutrition
Many women worry about how their bodies look and are afraid to gain weight during pregnancy. But now that you are eating for two, this is not a good time to cut calories or go on a diet. Both you and your baby need certain nutrients so the baby can grow properly. Eating a variety of healthy foods, drinking plenty of water, and cutting back on high-fat junk foods will help you and your developing baby to be healthy. Indiana offers a program called Women, Infants and Children (WIC) to help expectant mothers and young children recieve adequate nutrition: FOR MORE INFORMATION CALL 1-800-433-0746
Doctors generally recommend adding about 300 calories a day to your diet to provide adequate nourishment for the developing fetus. You should gain about 25 to 35 pounds during pregnancy, most of this during the last 6 months — although how much a woman should gain depends on how much she weighed before the pregnancy. Your doctor will advise you based on your individual situation.
Eating additional fiber — 25 to 30 grams a day — and drinking plenty of water can help to prevent common problems such as constipation. Good sources of fiber are fresh fruits and vegetables and breads, cereals, or muffins that have high quantities of whole grain in them.
You'll need to avoid eating or drinking certain things during pregnancy, such as:
- certain types of fish, such as swordfish, canned tuna, and other fish that may be high in mercury (your doctor can help you decide which fish you can eat)
- foods that contain raw eggs, such as mousse or Caesar salad
- raw or undercooked meat and fish
- processed meats, such as hot dogs and deli meats
- soft, unpasteurized cheeses, such as feta, brie, blue, and goat cheese
- unpasteurized milk, juice, or cider
It's also a good idea to limit artificial sweeteners, and drinks that contain caffeine and artificial sweeteners.
Dental Care
Pregnancy can exacerbate dental problems, so routine dental care becomes especially important for women who are expecting.
Gingivitis (an inflammation of the gums) is a common problem, which may be the result of increased blood flow to the gums caused by pregnancy hormones. It can lead to bleeding gums and has been associated with complications of pregnancy, such as premature birth. It is not known whether gingivitis directly causes premature labor or whether it is a marker for poor self-care and other health risks that might predispose a woman to preterm birth. It's always wise to take good care of your teeth; just consider the potential risk of preterm birth as one more reason to pay attention to this aspect of your health.
Arm yourself with floss Brush your teeth with a soft-bristled toothbrush after meals, or at least twice a day, to help prevent cavities and gingivitis. Also be sure to floss regularly, as this will do a great deal to protect your gums. Don't worry if you notice some bleeding when you first start flossing; this should subside as the health of your gums improve.
Do not put off cleanings For healthy adults, dentists recommend a cleaning every six months. Pregnant women may want to have it done more frequently, however, especially if gingivitis is an issue. If you find that your gums still bleed despite regular brushing and flossing, or if you're experiencing dental pain, see your dentist.
Exercise
Exercising during pregnancy is good for you as long as you are having an uncomplicated pregnancy and choose appropriate activities. Doctors generally recommend low-impact activities such as walking, swimming, and yoga. Contact sports and high-impact aerobic activities that pose a greater risk of injury should generally be avoided. Also, working at a job that involves heavy lifting is not recommended for women during pregnancy. Talk to your doctor if you have questions about whether particular types of exercise are safe for you and your baby.
Sleep
It is important to get plenty of rest while you are pregnant. Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. Also, it makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein that carries blood back to the heart from your feet and legs.
Some doctors recommend that women who are pregnant sleep on the left side. Due to the location of some of your major blood vessels, lying on your left side helps keep the uterus from pressing on them. Ask what your doctor recommends — in most cases, lying on either side should do the trick and help take some pressure off your back.
Throughout your pregnancy, but especially toward the end, you may wake up often at night to go to the bathroom. While it is important to drink enough water while you are pregnant, try to drink most of it during the day rather than at night. Use the bathroom right before going to bed. As you get further along in your pregnancy, you might have a difficult time getting comfortable in bed. Try positioning pillows around and under your belly, back, or legs to get more comfortable.
Stress can also interfere with sleep. Maybe you're worried about your baby's health, about delivery, or about what your new role as a parent will be like. All of these feelings are normal, but they may keep you up at night. Talk to your doctor if you are having problems sleeping during your pregnancy.
Emotional Health
It's common for pregnant women to feel a range of emotions, such as fear, anger, guilt, confusion, and sadness. It may take a while to adjust to the fact that you're going to have a baby.
How a woman feels often depends on how much support she has from the baby's father, from her family (and the baby's father's family), and from friends. Each woman's situation is different. Depending on your situation, you may need to seek more support from people outside your family. It is important to talk to the people who can support and guide you and help you share and sort through your feelings. Mental Health Services/Crisis Hotline
Sometimes women who are pregnant have miscarriages and lose the pregnancy. This can be very upsetting and difficult to go through, although it may bring feelings of relief for others. It is important to talk about these feelings and to get support from friends and family — or if that is not possible, from people such as counselors.
