May 2024

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1. 12. Eat Folate-Rich Foods
   In addition to drinking eight to 10 glasses of water each day, you should eat five or six well-balanced meals with plenty of folate-rich foods, like fortified cereals (which contain added folic acid, the synthetic form of folate that's found in many vitamins and supplements), asparagus, lentils, wheat germ, oranges, and orange juice.
   
   "Folic acid is crucial for the proper development of the baby's neural tube—which covers the spinal cord—and is vital for the creation of new red blood cells," says Frances Largeman-Roth, RD, author of Feed the Belly.


2. 13. Recharge With Fruit
   Most doctors recommend limiting caffeine during pregnancy, since it can have harmful effects on you and the baby. Cutting back can be tough, though, especially when you're used to your morning java. For a quick pick-me-up, try nibbling on some fruit. "The natural sugars in fruits like bananas and apples can help lift energy levels," says registered dietitian Frances Largeman-Roth.


3. 14. Wear Sunscreen
   Being pregnant makes your skin more sensitive to sunlight, so you're more prone to sunburn and chloasma, those dark, blotchy spots that sometimes appear on the face.
   
   Apply sunscreen with an SPF of 30 or higher. Many brands now offer chemical-free formulas. And wear a hat and sunglasses. While no studies prove spending time in tanning beds can hurt your baby, experts recommend you avoid them while you're pregnant.


4. 15. Wash Your Hands
   Frequent hand washing can protect you from infections such as Group B streptococcus, Fifth disease, cytomegalovirus, and chickenpox—all of which can cause birth defects and other severe complications for your baby.
   
   Ethyl alcohol-based hand sanitizers with at least 60% alcohol are a good option for those times when you can't get to a sink. "They protect users from most of the communicable infections," says Anjan Chaudhury, MD, an OB-GYN at St. Elizabeth's Medical Center in Boston.


5. 16. Travel Smart
   Go ahead: Book that flight, but take some precautions. Mid-pregnancy (14 to 28 weeks) is the best time to fly. By this time, you're probably over morning sickness. The risk of miscarriage or early delivery is also relatively low. Still, you should check with your doctor about any travel plans and make sure the airline has no restrictions for pregnant people.
   
   On the plane, drink plenty of water to stay hydrated, and get up and walk around every half hour to reduce the risk of blood clots. An aisle seat will give you more room and make trips to the bathroom easier.
   
   In the car, continue to wear a safety belt with the shoulder portion of the restraint positioned over the collarbone. The lap portion should be placed under the belly as low as possible on the hips and across the upper thighs, never on or above the abdomen.


6. 17. Eat Fishs
   Research has shown that fish isn't just good for you, the benefits of eating fish while pregnant outweigh the risks.10 Scientists say that's because fish is high in omega-3 fatty acids, a nutrient that is critical to fetal brain development. It also helps children have a better metabolic profile. There's just one catch: Some kinds of fish contain mercury, which can be toxic to both babies and adults.
   
   To be safe, the Food and Drug Administration recommends that pregnant people eat no more than 12 ounces of fish per week. Stick with canned light tuna, shrimp, salmon, pollack, or catfish. Avoid swordfish, shark, king mackerel, and tilefish, which are all high in mercury.


7. 18. Say Yes to Cravings—Sometimes
   Truth be told, no one knows why pregnancy cravings happen. Some experts say they are nature's way of providing nutrients to the pregnant person, particularly nutrients they may be lacking. Others say they're an emotional thing, driven by hormones or mood. Regardless, as long as you're eating an overall healthy diet, it's usually OK to give in to less nutritious cravings occasionally.
   
   Just practice moderation (i.e., don't down all that ice cream at once!), and know which snacks to steer clear of. A few foods to avoid: raw and undercooked meat or eggs; brie, feta, and other types of unpasteurized cheese; herbal teas; and raw sprouts.


8. 19. Make Friends
   Find ways to meet other pregnant people, whether that's through prenatal yoga, a childbirth class, a neighborhood parents group, or an online parenting forum. The support, resources, and camaraderie from others who are in the same boat as you can be crucial for getting through the ups and downs of pregnancy. "These are good connections after you have the baby, too," said Dr. Miller.


9. 20. Get Your Rest
   You may think you're busy now, but once the baby comes, you'll have even fewer precious moments to yourself. While you should aim to get at least eight hours of sleep a night, it's common to have difficulty sleeping during pregnancy. From weird pregnancy dreams and insomnia to frequent trips to the bathroom and aches and pains, you might wonder if you'll ever wake up feeling refreshed.
   
   Getting enough sleep during pregnancy might mean adjusting your schedule and going to bed a bit earlier or taking naps during the day when possible. You also might want to invest in a pregnancy pillow to help you get comfy enough to snooze.
   
   If you're still struggling to get enough sleep, talk to a health care provider.


10. 21. Learn About Postpartum Depressione
    You've probably heard of postpartum depression (PPD) and even postpartum anxiety (PPA), but you may not know that 10% to 25% of pregnant people experience symptoms of major depression during pregnancy.
    
    Prenatal depression comes with many risks, including a higher risk of preterm labor. If you're feeling unexplainably sad, angry, or guilty—or if you lose interest in activities you usually enjoy or sleep too little or too much—tell a health care provider. Therapy, a support group, an antidepressant medication, or a combination of the three will likely help.
    
    That said, not all antidepressants are safe during pregnancy, so be sure to work with a doctor who is familiar with pregnancy-related mental health issues. To search for a prenatal/postpartum support organization in your area, visit Postpartum Support International.


11. 22. Know When To Call the Doctor
    Being pregnant can be confusing, especially if it's your first time. How do you know which twinge is normal and which one isn't? Though in many cases, there is nothing to worry about, you should always call a health care provider if you have any of the following symptoms during your pregnancy:
    
    
    • Pain of any kind
    • Strong cramps
    • Contractions at 20-minute intervals
    • Vaginal bleeding or leaking of fluid
    • Dizziness or fainting
    • Shortness of breath
    • Heart palpitations
    • Constant nausea and vomiting
    • Trouble walking, edema (swelling of joints)
    • Decreased activity by the baby
    
    Prenatal care providers would prefer that you err on the side of caution, which is why many offices provide after-hours support and access to an on-call provider. So don't hesitate to pick up the phone.



Source: parents.com







Also read : 22 Healthy Pregnancy Tips for the Whole 9 Months - Part 1





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