Pregnancy: a healthy lifestyle

It is necessary to lead a healthy lifestyle before and during pregnancy, and also after the birth of the child.

• Plan pregnancy and get ready for the birth of the child: eat well, take vitamin supplements for pregnant women, exercise, visit the dentist, watch the menstrual cycle, limit the use of caffeine and avoid any potentially harmful medications, alcohol and smoking.
• Keep a healthy image during pregnancy: eat well, exercise, rest, avoid heat and dangerous activities, drink plenty of water before, during and after physical activity, especially this is important in the hot summer.
• Do Kegel exercises that increase the tone of the vagina. They contribute to the transience of labor and prevent postpartum problems with urination.
• Visit the school of young parents to prepare for childbirth and learn how to control pain in non-drug ways.
• Study the necessary literature on breastfeeding, find a qualified lactation consultant, buy the necessary devices and in advance think about where you will express milk in the workplace, unless of course you plan to work immediately after the birth of the child.

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Recommended exercise

Do physical exercises that are not dangerous for you and your child. Take at least two and a half hours a week for physical activity. You only need 30 minutes a day 5 days a week. You can also divide this load into several approaches for 10 minutes. Moderate activity means fast walking and swimming. But you also need to do exercises to stretch and strengthen the muscles.

Nutrition for pregnant women: recommendations

• Try to balance and correctly during pregnancy, while watch for weight. Pay attention to how much you take folic acid, iron, calcium and do not forget that the weight should be recruited gradually.
• During pregnancy and lactation with vegetarian nutrition, you must additionally take protein, vitamin B12, vitamin D, zinc as an addition to folic acid, iron and calcium, since these substances are vital for normal development of the brain and internal organs of the fetus, as well as normal typing weight.
• Calcium is an important element, especially during pregnancy. If you are contraindicated in dairy products, replenish the calcium reserve, using soy cottage cheese, broccoli, vitaminized orange juice or soy milk, greens and almonds.
• A sufficient amount of vitamin C prevents premature rupture of the bladder. Vitamin C helps to strengthen the fetal bladder. Vitamin C is found in fruits and vegetables: citrus fruits, peppers, tomatoes, berries, broccoli, cabbage, Brussels sprouts.

What should I avoid during pregnancy?

• Drugs or drugs that can not be taken during pregnancy (for example, non-steroidal anti-inflammatory drugs that provoke miscarriages).
• The use of unripe papaya, as it provokes contractions of the uterus, which can cause premature birth.
• Caffeine or limit its intake to one cup per day.
• Alcohol.
• Passive smoking.
• Saunas.
• Infected food that causes listeriosis or toxoplasmosis (raw meat, chicken and seafood, unwashed vegetables and fruits).
• Fish, which can contain mercury: a shark, swordfish, king mackerel, rowers.
• Dangerous chemicals, radiation and certain cosmetic products.