Does & don'ts in pregnancy....
Pregnancy is a time of significant changes for your body and your lifestyle. To ensure the health and well-being of both you and your baby, it's important to be mindful of what you do and don't do. Always consult with your healthcare provider for personalized advice, but here is a general guide to the do's and don'ts of pregnancy
Do's in Pregnancy
Eat a Healthy, Balanced Diet: Focus on nutrient-rich foods that provide essential vitamins and minerals for you and your baby. This includes:
Fruits and Vegetables: Aim for a variety of fresh produce.
Whole Grains: Such as brown rice, whole-wheat bread, and oats.
Lean Proteins: Including lean meat, poultry, fish, tofu, beans, and legumes.
Dairy Products: Choose pasteurized milk, yogurt, and hard cheeses to get enough calcium.
Take Prenatal Vitamins: Your healthcare provider will likely recommend a daily prenatal vitamin. These typically contain folic acid, iron, and other vital nutrients that support your baby's development and prevent certain birth defects.
Stay Hydrated: Drink plenty of water throughout the day. Water helps carry nutrients to your baby, prevents constipation, and helps you stay cool.
Exercise Regularly: Moderate, low-impact exercise is beneficial for both you and your baby. It can help reduce backaches, improve sleep, and lower the risk of complications like gestational diabetes. Safe activities include:
Brisk walking
Swimming and water aerobics
Prenatal yoga or Pilates
Riding a stationary bike
Strength training with light weights (if approved by your doctor)
Get Enough Sleep: Fatigue is common during pregnancy. Aim for 6-9 hours of sleep each night and take naps when you need them.
Attend All Your Prenatal Appointments: Regular check-ups with your healthcare provider are crucial for monitoring your health and your baby's growth.
Wear Your Seatbelt Correctly: Always wear a seatbelt, positioning the lap belt below your belly and across your hips, and the shoulder belt between your breasts.
Manage Stress: Find healthy ways to cope with stress, such as meditation, gentle walks, or talking with a trusted friend or family member.
Don'ts in Pregnancy
Don't Consume Alcohol: There is no safe amount of alcohol to drink during pregnancy. Alcohol can cause serious birth defects and developmental problems.
Don't Smoke or Use Drugs: This includes illegal drugs and even some medications. Smoking and drug use can lead to premature birth, low birth weight, and other health issues for your baby.
Avoid Certain Foods: To prevent foodborne illnesses like listeriosis and toxoplasmosis, avoid:
Raw or Undercooked Meats and Seafood: This includes sushi, sashimi, raw oysters, and rare steak.
Unpasteurized Dairy and Juices: Avoid soft cheeses like feta, Brie, and blue cheese unless the package specifies they are made with pasteurized milk.
Deli Meats and Cold Cuts:( pre-cooked or cured, sliced meats)- Unless they are heated to steaming hot (165°F) before eating.
Raw Eggs or Foods with Raw Eggs: Such as homemade mayonnaise, hollandaise sauce, and raw cookie dough.
Fish High in Mercury: Avoid shark, swordfish, king mackerel, and tilefish. Fish with the highest mercury levels found in Sri Lankan waters include swordfish, marlin (Koppara or Thalapath),and tuna (specifically yellowfin tuna)
Other seafood like octopus, lobster, and certain groupers and parrotfish may also have higher mercury levels.( check local advisories)
Limit Caffeine Intake: It's generally recommended to limit your caffeine intake to less than 200 mg per day, which is about one to two cups of coffee
Avoid Contact Sports and High-Impact Activities: Steer clear of sports with a risk of falling or abdominal injury, such as soccer, basketball, horse riding, downhill skiing, or kickboxing.
Don't Use Hot Tubs, Saunas, or Steam Rooms: High body temperature can be harmful to a developing fetus, especially in the first trimester.
Don't Lie Flat on Your Back for Long Periods: After the first trimester, the weight of your uterus can compress a major blood vessel, which can make you feel dizzy or faint. Try to sleep on your side instead.
Avoid Cleaning Cat Litter: Cat feces can carry a parasite that causes toxoplasmosis, which can be dangerous for your baby. If you must change the litter box, wear gloves and wash your hands thoroughly afterward.
Disclaimer: This information is for general guidance only. Always consult with your doctor or a qualified healthcare professional for medical advice tailored to your specific situation.
If you would like to discuss your health concern with a family doctor and seek advice and treatment,please call "Tele Doc Sri lanka"📞 (0766120039) to book an appointment.Click here to access the web link
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