Pregnancy can be a life-altering experience – just the thought of bringing a tiny human into this world can be both exciting and scary. When you’re pregnant, you’re not only responsible for yourself but also for the little one in your womb. What you eat, what you do, and even your thoughts can have a lasting impact on your unborn baby. Therefore, it is imperative to adopt small or huge lifestyle changes so your baby is hale and hearty.
You should strive to maintain good health, irrespective of whether you are pregnant or not, but it becomes your number one priority when in the family way. Here, we’ve listed five healthy habits that you simply must adopt if you are pregnant. Let’s dive in!
Wash Your Hands
The World Health Organisation has stated that washing hands is one of the easiest ways to prevent the spread and contraction of disease. It is also one of the most effective ways of doing so (1). Washing and sanitizing your hands is not a mantra that was invented after the COVID-19 pandemic. It is, in fact, a critical measure that you should take, particularly if you’re pregnant. The logic behind this is simple — if you come in contact with germs and touch your face or other parts of the body, you can get infected.
Viruses and disease-causing germs can be spread via handshakes, touching contaminated surfaces, sneezing and coughing, and touching of eyes, nose, and mouth. You can avoid infections if you wash your hands or sanitize them, thereby killing all those harmful germs. You can’t afford to fall sick when you’re pregnant, as you might put both the mother and baby at risk (2).
Incorporate A Good Workout Regime
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You may think that carrying a baby in your belly is all the exercise you need, but that’s far from the truth. The American College of Obstetricians and Gynecologists has recommended that pregnant women need at least 150 minutes of physical activity that is of moderate intensity every week (3). There is a common misconception that exercise can be harmful for pregnant women and their unborn babies, but enough research has been conducted to prove the opposite. Physical activity does not increase the risk of or contribute to low birth weight, miscarriages, or preterm births.
You can incorporate a good workout regime such as walking, indoor cycling, swimming, yoga, or pilates. It is best to avoid extremely vigorous exercise, as it may lead to complications. Make sure you consult your doctor to get better clarity on what exercises would be most suitable for you (4).
Keep Yourself Hydrated
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No one can underestimate the importance of drinking water — this holds true for pregnant women as well. In fact, pregnancy requires you to consume more water than an average person. This is because your body needs water to form the amniotic fluid and carry all the essential nutrients to your baby. Water also helps in the building of new tissues and even produces more blood. Additionally, water also aids in digestion, flushing out of toxins, and regulation of body temperature. The bottom line is that water is essential for survival and overall well-being. You need it, as does your baby, so don’t skimp on it (5).
Eat Well-Balanced Meals
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If you haven’t adopted a lifestyle that includes well-balanced meals, then now is the time to do so. When pregnant, you need all the possible nutrients not just to keep you in the pink of health but your baby as well. The Mayo Clinic has listed a bunch of essential nutrients that you must consume when pregnant, and some of them include folic acid and folate, vitamin D, calcium, iron, and protein. All these nutrients play specific roles in your and your baby’s health and development, such as strengthening bones, promoting bone strength, promoting growth, reducing the risk of congenital disabilities, and preventing deficiencies. You might also have to take prenatal vitamins. On your doctor visits, make it a point to discuss if your nutritional needs are being met and discuss ways to do so if it isn’t (6).
Get Enough Sleep
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There’s a good reason why you spend one-third of your life sleeping — you need it. Don’t compromise on the quality and quantity of sleep when you are pregnant. The lack of sleep can lead to several complications such as heart and kidney disease, stress, diabetes, obesity, and depression, to name a few. Studies have found that insufficient sleep may also lead to preeclampsia. On the other hand, having enough sleep has proven to be beneficial for mother and child not just during pregnancy but also during labor and childbirth. Ensure that you get seven to nine hours of sleep on a daily basis. You’ll have to bid farewell to sleep once your baby arrives, so you might as well enjoy the luxury of sleep while it lasts! (7), (8).
The best way to take care of your baby is by taking care of yourself. You can continue these lifestyle changes even after your baby is born to ensure that you are in good health. Always check with your doctor before you make changes to your routine, such as when you need to change your meal plan or a workout. Is there a healthy habit that you adopted during pregnancy? Let us know in the comments below!
