Pregnancy: a healthy lifestyle

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

• Plan your pregnancy and prepare for the birth of your baby: eat a balanced diet, take special prenatal vitamins, exercise, visit a dentist, monitor your menstrual cycle, limit caffeine intake, and avoid any potentially harmful medications, drugs, alcohol, and smoking.
• Maintain a healthy lifestyle during pregnancy: eat well, exercise, get enough rest, avoid heat and hazardous activities, drink plenty of water before, during and after physical activity, especially in hot summers.
• Do Kegel exercises to tone your vagina. They help labor progress quickly and prevent postpartum urinary problems.
• Attend a childbirth class to prepare for childbirth and learn non-drug pain management techniques.
• Study the necessary literature on breastfeeding, find a qualified lactation consultant, buy the necessary equipment and think in advance about where you will express milk at work, if of course you plan to work immediately after the birth of the child.

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Recommended physical exercises

Do physical exercises that are safe for you and your baby. Set aside 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 split this into several 10-minute sessions. Moderate activity means brisk walking and swimming. But you should also do stretching and strengthening exercises.

Nutrition for pregnant women: recommendations

• Try to eat a balanced and healthy diet during pregnancy, while monitoring your weight. Pay attention to how much folic acid, iron, calcium you take, and remember that weight should be gained gradually.
• During pregnancy and breastfeeding, when on a vegetarian diet, you need to take additional protein, vitamin B12, vitamin D, zinc as a supplement to folic acid, iron and calcium, since these substances are vital for the normal development of the brain and internal organs of the fetus, as well as normal weight gain.
• Calcium is an important element, especially during pregnancy. If dairy products are contraindicated for you, replenish your calcium supply by eating tofu, broccoli, fortified orange juice or soy milk, greens and almonds.
• A sufficient amount of vitamin C prevents premature rupture of the amniotic sac. Vitamin C helps strengthen the amniotic sac. Vitamin C is found in fruits and vegetables: citrus fruits, peppers, tomatoes, berries, broccoli, cabbage, Brussels sprouts.

What should you avoid during pregnancy?

• Use of drugs or medications that should not be taken during pregnancy (such as nonsteroidal anti-inflammatory drugs, which can cause miscarriages).
• Eating unripe papaya as it causes uterine contractions which can cause premature birth.
• Caffeine or limit it to one cup per day.
• Alcohol.
• Passive smoking.
• Saunas.
• Contaminated food that causes listeriosis or toxoplasmosis (raw meat, chicken and seafood; unwashed vegetables and fruits).
• Fish that may contain mercury: shark, swordfish, king mackerel, scalloped merganser.
• Hazardous chemicals, radiation and certain cosmetic products.