Healthy pregnancy can be achieved by maintaining the health of yourself and the fetus in the womb. There are several easy steps that pregnant women can take to realize a healthy pregnancy until delivery.
Maintaining a healthy pregnancy is an important thing to do so that the fetus can grow and develop properly until it is ready to be born into the world. To realize a healthy pregnancy, it takes the efforts of pregnant women to always lead a healthy lifestyle and mindset.
Steps to Achieving Healthy Pregnancy
There are several steps pregnant women can take to achieve a healthy pregnancy, including:
1. Perform routine pregnancy check-ups
Pregnant women are advised to regularly consult a gynecologist during pregnancy. This is important so that doctors can help pregnant women to prepare what needs to be done during pregnancy and before delivery.
In addition, by undergoing regular prenatal check-ups, doctors can also anticipate any possibilities that can occur during pregnancy and suggest steps for prenatal care and the best delivery method for pregnant women and their fetuses.
2. Pay attention to nutritional intake
In order to maintain a healthy pregnancy condition, pregnant women are advised to fulfill their nutritional intake, such as carbohydrates, protein, vitamins, and various important minerals such as calcium, iron, and folate.
Pregnant women need to know that to support a healthy pregnancy, an extra 300 calories are needed in the first 6 months of pregnancy. Pregnant women can increase their nutritional intake by taking prenatal vitamins according to the dose recommended by the doctor.
In addition, make sure pregnant women eat food that has been cooked perfectly to avoid bacteria that can harm the fetus.
Also avoid certain types of fish that are high in mercury, such as tuna and sardines. It is also recommended to reduce drinks containing caffeine, such as coffee, tea, and soft drinks.
3. Exercise regularly
There are many benefits that pregnant women can get if they exercise regularly during pregnancy, namely:
- Build the strength and endurance you need as you get older
- Makes it easier for the body to return to its original shape after the baby is born
- Prevent or relieve aches and pains during pregnancy
- Improves blood circulation in the legs and the whole body
- Reduce stress during pregnancy
Some types of exercise that are good to do during pregnancy are brisk walking, swimming, yoga, pilates, and kegel exercises. Even though it is good for the health of pregnant women and fetuses, do exercise according to your ability and don't push yourself too much until the body is exhausted or dehydrated.
Avoid types of exercise that are strenuous or can put too much stress on the joints. Pregnant women can consult a doctor for advice in choosing the right type of exercise to achieve a healthy pregnancy.
4. Enough time rest
Fatigue experienced in the first few months of pregnancy is caused by high levels of pregnancy hormones in the body. This is the body's way of telling pregnant women to reduce activity.
If you're having trouble sleeping at night, try taking a short nap during the day or simply lifting your legs up into a chair and relaxing for 30 minutes.
If back pain is interfering with your sleep, try sleeping on your left side with your knees bent. Placing a pillow under the stomach can also relieve back pain or tension during pregnancy.
In addition, pregnant women can also try relaxation techniques that are safe during pregnancy, such as stretching, breathing exercises, yoga, or massage for pregnant women. However, consult your doctor first before deciding to do it.
5. Don't smoke and avoid cigarette smoke
Smoking is something that should be avoided if you want to have a healthy pregnancy. Pregnant women who actively smoke can make the fetus also exposed to harmful substances from cigarettes.
Please note that smoking can increase the risk of miscarriage, premature birth, low birth weight, birth defects, and sudden infant death syndrome (SIDS).
In addition, smoking during pregnancy is also associated with the risk of stillbirth, ectopic pregnancy, and placental abruption.
6. Check your dental health regularly
Pregnant women are also recommended to always maintain oral health during pregnancy. This is important because fluctuations in the hormones progesterone and estrogen during pregnancy can make pregnant women more susceptible to gum disease
Studies show that dental and gum disease can lead to premature birth and increase the risk of low birth weight babies. This condition can be caused by bacteria in the teeth and gums that are able to reach the uterus and affect the development of the baby.
Therefore, pregnant women are advised to brush their teeth regularly, use dental floss, and check the condition of their teeth to the dentist regularly.
7. Take care of mental health
Many pregnant women experience rapid emotional changes during pregnancy. However, if your mood swings are extreme or interfere with your daily life, pregnant women should immediately see a doctor to find out how to deal with them.
Maintaining the condition of pregnancy is very important to realize a healthy pregnancy. Therefore, don't hesitate to consult an obstetrician and do regular checkups during pregnancy so that the health conditions of the pregnant woman and fetus are monitored and maintained.