When it comes to getting ready for pregnancy, women frequently receive conflicting information. While many of us want for a pleasant and comfortable pregnancy, there can be a lot of pressure to look ideal both before and after conception. It’s critical to keep in mind that every pregnancy experience is different and that there is no one-size-fits-all method. Regardless of whether we achieve our ideal pregnancy, we must prepare for this thrilling adventure. These are some suggested actions to get ready to become parents.
Pursuing a pregnancy? Five suggestions to get ready for motherhood
- Begin with a nutritious diet.
A nutritious diet is the first step toward a successful pregnancy. By maintaining a nutritious diet, the mother gives herself the necessary nutrients her body needs to both support the developing human inside of her and meet her own requirements. It’s crucial to stay away from restricted eating plans and yo-yo diets during this time. Instead, choose the appropriate items to create a well-balanced diet.
It is imperative that you include protein in your diet, both from animal sources and from plant-based sources like tofu, beans, and cruciferous vegetables (broccoli, cauliflower, and cabbage), which are rich in iron.
It’s crucial to eat complex carbs with a low glycemic index and healthy fats in addition to protein, despite the opinions of those who view fat and carbohydrates as rivals. Excellent sources of heart- and brain-healthy fats that facilitate the absorption of fat-soluble vitamins (A, D, E, and K) include your nuts, tofu, and seafood.
Berries, whole grains, sweet potatoes, and lentils are examples of complex carbohydrates with a low glycemic index that give you energy throughout the day.
It is advisable to see a nutritionist or other health professional to determine your caloric needs, which should be determined by taking into account your height, weight, and amount of daily activity. If that’s out of your price range, you may track your nutrition and determine your daily caloric needs with free apps.
The function of iron and folic acid supplementation
To lower the baby’s risk of neural tube abnormalities, the World Health Organization (WHO) advises consuming 400–500 micrograms of folic acid before becoming pregnant and during the first trimester of pregnancy. It is also advised to consume enough iron, particularly while pregnant and nursing after delivery. The WHO recommends that adult women and teenage girls, including Filipino women, who have regular menstrual cycles strive for 30 to 60 micrograms of elemental iron per day.
Things not to do
We most definitely need to stay away from alcohol because it contains “empty calories” that our bodies do not require. This is necessary to maintain a balanced diet. Furthermore, too much of it prevents us from absorbing important vitamins, such as vitamin B.
Since they raise the chance of miscarriage, smoking and illegal drug use—including being around secondhand smoke—must be completely avoided. It is also best to avoid consuming significant levels of vitamin A during pregnancy as this might have harmful effects on the developing foetus. Examples of these sources include liver, cod liver fish oil, and vitamin A supplements. See your doctor with any queries you may have.
- Workout
Exercise recommendations from the Australian Journal of General Practice are 150 minutes per week, or 30 minutes most days. Simple aerobic exercises such as walking can be adequate. But during pregnancy, it’s imperative to concentrate on pelvic floor exercises. During pregnancy and childbirth, the pelvic floor muscles are subjected to significant pressure and tension. Our recuperation is slowed down during childbirth when the pelvic floor muscle weakens. Women are susceptible to prolapse and urine incontinence later in age. Exercises like squats can be combined with pelvic floor exercises, such as Kegel exercises, which entail regularly clenching the pelvic floor muscles as though holding in pee. Pilates and yoga are substitute activities that enhance Kegel exercises by strengthening the lower body. These low-impact workouts increase strength and endurance, which are necessary for long-term carrying of a baby and baby-related objects. - Recognize your defenses
In addition to proper diet and exercise, you also need to ensure that you are adequately protected against communicable diseases. We may have had certain vaccinations when we were younger, which protected us from developing problems from viral illnesses. We may, however, gradually lose our immunity or not receive a full immunization.
Certain vaccinations are contraindicated during pregnancy, and there are certain illnesses that we should stay away from. The live attenuated vaccinations for measles, mumps, rubella, and chicken pox (Varicella) are not recommended for use during pregnancy due to potential fetal problems. Due to the increased risk of difficulties for both the mother and the fetus, we also wish to avoid contracting certain viral illnesses during pregnancy. That being said, we must prioritize protection before becoming pregnant. A blood test is one method to determine whether you have immunity. Consult your doctor about this for a more thorough evaluation and appropriate dosage.
- Include your spouse
Planning a timeframe and maintaining open lines of communication with your spouse are crucial as you start this new phase. Naturally, soon-to-be fathers are not immune to this. Men’s health is essential for maintaining the health of the sperm, which is the other component of a successful conception. A well-balanced diet and healthy lifestyle is just as important for men, plus the avoidance of alcohol, smoking and other illicit substances.
According to National Institute of Health in the Journal of Reproduction and Infertility, a 2018 study by Fallah, et.al, found that Zinc has an antioxidant property that helps in sperm quality. Spinach, eggs, cashew nuts, pumpkin seeds, chickpeas, and lean meat are among the foods high in zinc.
- Handle tension
All of these tactics won’t work if we have a hectic, sleep-deprived lifestyle. Although stress is unavoidable, being how to manage it can really help. Exercise and diet are two things, but you also need to make sure you’re taking care of yourself. Giving even just an hour for yourself each day gives you that breather and space to just think about your needs. Doing a meditative practice, reading a book, or spending time with a loved one is a good way to do it. These activities help in lowering your stress levels.
For women experiencing menstrual cycle issues and individuals struggling with fertility, consulting a fertility expert (OB-Gyn) is essential. However, these five steps provide a solid foundation for a positive outcome and may lead to the desired, smooth pregnancy. Although they require time and effort, the rewards become evident when you welcome your little bundle of joy into the world.
