Monday, December 17, 2012

Guest Post: Pregnancy Diet and Exercise Routine

Pregnancy: Your diet and exercise routine
There is no need to undertake any drastic changes in eating habits or alter your normal routine in any radical way whilst pregnant. You just need to follow a few guidelines which will maximize your health and that of your baby.
We are considering having a baby
If you are actually planning a child, then there are some very useful steps you can take. First and foremost, you might want to have a few health checks to see whether you and your partner have any hereditary illnesses in the family. You doctor will be able to provide you with a wealth of information basing his or her advice on the results of screening tests,genetic health DNA testing, your ethnic origins as well as your family health history. Further to this, some more simple measures in life style include increasing your intake of folic acid. Taking just 800 micrograms daily can significantly decrease the risks of your baby suffering from any brain problems or neural tube defects such as spina bifida. Folic acid should be taken for up to 3 months before getting pregnant.
Can I get folic acid from foods? Yes, there are many foods which can be good sources of folic acid. Lentils, spinach, peanuts, grains and broccoli are all good sources of this important mineral. Nowadays, it is also common to buy fortified foods in folic acid – fortified means that these foods have had folic acid added to them. Despite the many foods containing folic acid, it is often advisable to take supplements so as to make sure you are taking adequate levels.
Foods I should be indulging in and those I should be avoiding
Pregnant or not, you should be eating plenty of fruit and vegetables. If you do not consume much of these, being pregnant is definitely the right time to start. It is pivotal that you and your baby get the variety of nutrients and minerals that can only be gotten by following a varied diet containing lots of fruit and vegetables. Grains and nuts are also to be included. Remember that pregnant women are also more likely to suffer from constipation – drink lots and lots of water and space it out over the day. Dairy products are also a great food to consume as they provide much needed calcium for strong osseous development – just make sure anything you take is pasteurized – this means no cheeses such as camembert or brie.
Meat and eggs are also great sources of protein (important to build muscle). Any meat or eggs you eat must be well cooked and this includes red meat. If you like your steak anything less than well cooked, you will have to make a switch to well-done for 9 months. Sushi lovers- stay away from it both because the fish is raw but also because you can never be 100% sure that is was handled with clean, sanitized hands. You immune system as a pregnant woman is already suppressed during pregnancy and you are thus, more likely to get sick from certain foods. A severe case of food poisoning could have catastrophic effects and even lead to miscarriage.
Exercising and movement
Undertaking moderate activity is important and strongly recommended. You can do up to 30 minutes per day with a total of 2 hours per week. If you follow a strict and vigorous gym work out, you will have to moderate this significantly. Also, as your pregnancy progresses, you will find it much more difficult to carry out certain fast movement anyway. Keep in mind people who carry out sports and exercise are more prone to getting injured- a situation you should avoid as much as possible. Health care specialists also recommend pelvic floor exercises. A good rule for exercising whilst pregnant: you should be able to effortlessly speak whilst doing any exercise undertaken.

*Disclosure: This is a sponsored post brought to you by

1 comment:

  1. New follower! Found your blog through the blog hop, can't wait to get to know you more :)


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