Avoid Vaginal Injuries At Child Birth And Care For Your Body During Pregnancy

1. How To AvoidVaginal InjuriesAtChildBirthAndCare ForYour BodyDuringPregnancy
Beingpregnantmeansfollowingahealthylifestyle ismore importantthanever.It’scrucial to
understandwhatstepsyoucan take to keepyouandyour babyin good health.
Prenatal care is one of the vital factorsthat ensure asmoothpregnancy.The firstcheckupshouldoccur
duringthe first6 to 8 weeksof yourpregnancy,whenyourmenstrual periodisapproximately2to4
weekslate.Forwomenwhoare relativelyhealthyandhave nocomplicatingriskfactors,youwill
probablysee yourhealthcare providerevery4weeksuntil the 28thweekof pregnancy,andthenevery
2 weeksuntil 36weeksof pregnancy.Afterthatyouwill have anappointmenteveryweekuntil yougive
birththroughinducinglaboror otherwise.
Nutrition
Propernutritionisone of the bestwaysto enjoya happypregnancy.Because you’re eatingfortwo,it’s
doublyimportanttoconsume healthyfoodsandstayawayfromthingsthat mayharm your baby as it
develops.Whenyou’re pregnant,dietingandcuttingcaloriesisnota goodthing – you will needtotake
inabout 300 more caloriesaday to ensure youandyour babyare properlynourished,especiallyasyour
pregnancyprogresses.Caloricintake,however,canvaryfrom womanto woman.Forthinwomen,and
womencarryingtwins,youmaybe requiredtoconsume more than300 extracalories.Or,if youare
currentlyverweightyoumightneedless.Nomatterwhat,you’ll needtocontactyour healthcare
providertodetermine what’sbestforyou.
Of course,pure calorie consumptionisnotthe onlygoal – youneedtomake sure thatwhat youeat is
nutritionallysound.Nutritiousfoodscontainthe essential vitaminsandmineralsthatcontribute toa
baby’sgrowth and development.
Althoughahealthydietisfundamentaltocaringfor yourbodyduringpregnancy,it’sactuallyquite
simple tointegrate healthylivingintoyourdailylife.Maintainawell-balanceddietbyfollowingbasic
dietaryguidelines.Leanmeats,fruit,vegetables,whole grainbreadsandlow-fatdairyproductsare all
essential tomaintaininggoodhealth.

2. Real,healthyfoodwill provideyourbodywithmuch-needednutrients.Atthe same time,during
pregnancy certain essential nutrients are required in higher-than-normal amounts. For example, calcium,
iron,and folicacidare especiallyessential inthe dietof apregnantwoman.Althoughyourdoctormay
prescribe vitaminsupplements,yourdietstill needstocontainnutritiousfoodtoprovide your bodywith
mostof itsnourishment.
On a normal basis,womenneed1,000 mg of calciumper day,but duringpregnancy,calcium
consumptionshouldrise inordertokeepupwithcalciumlossinyourbones.Youcan get calciumfroma
wide range of foodproducts,includinglow-fatdairyproductssuchasmilk,cheese,andyogurt;orange
juice,soymilk,andcerealsthatare fortifiedwithcalcium;darkgreenveggiessuchasspinach,kale,and
broccoli;as well astofu,driedbeans,andalmonds.
A pregnantwoman requires27to 30 mg of ironper daybecause ironisusedby the bodyto make
hemoglobin,whichiswhathelpsredbloodcellscarryoxygenthroughoutthe body.A lackof iron leads
to a dearthof redbloodcells,meaningthe body’stissuesandorgansdon’t receiveenoughoxygen.With
a baby on board,womenneedtopayextraattentiontotheirironintake.
Iron isfoundinbothplantand animal matter,butthe bodyabsorbsitmore easilyfrommeatsources.
The followingare some foodsthatcontainagood amountof iron:redmeat,dark poultry,salmon,eggs,
tofu,enrichedgrains,driedbeansandpeas,driedfruit,leafygreenvegetables,blackstrapmolasses,and
iron-fortifiedbreakfastcereals.
Many people have alreadyheardabouthow importantfolate (folicacid) isfora pregnantwoman.For
pregnantwoman,or those planningonbecomingpregnant,itisrecommendedthatyoutake 0.4
milligramsof folicacideveryday.Manywomenchoose tosupplementtheirdietwithvitaminsin
additiontoany folicacidintake theyreceivefromfood.
It has beenfoundthatconsumingfolicacid1 monthbefore andduringthe first3 monthsof pregnancy
reducesthe riskof neural tube defectsby70%, whichiswhyit’sconsideredsocritical.The neural tube is
formedduringthe first28 daysof pregnancy,whichisusuallybefore awomanevenrealizesshe’s
pregnant,andit eventuallydevelopsintothe baby’sbrainandspinal cord.Lackof sufficientnutrition,
particularlyalack of folicacid,may resultina neural tube defectsuchas spinabifida.

3. To remainhealthywhilepregnant,it’salsokeytodrinkplentyof fluids.Duringpregnancyyourblood
volume increases,sodrinkingplentyof wateristhe bestwayto avoiddehydrationandconstipation.
Exercise isa greatway to feel greatthroughoutanentire pregnancy.There’snoreasontostopphysical
activityonce youbecome pregnant;infact,dietaryguidelinessuggestthatyoutake 30 minutesormore
each dayto work outat a moderate pace.
Duringpregnancy,regularexercisepreventsexcessiveweightgain,reducesproblemssuchasback pain,
swelling,andconstipation,improvessleep,increasesenergy,promotesapositive attitude,prepares
your bodyforlabor andlessensrecoverytime afterlabor.
Propersleepisanotherfactorinmaintaininghealthandcomfortduringpregnancy.Pregnancycantake
itstoll,andafter a longday youwill feel more tiredthanusual.Asthe babygrowsbigger,itwill be more
difficulttosleep,buttryto sleepasbestyoucan – it will dowondersforhow youfeel!
Followingahealthydiet,gettingenoughsleep,exercising,anddrinkingplentyof fluidsare all important
to youroverall well-beingduringpregnancy.If youstrive toeatnutritiousfoodandmaintainapositive
attitude duringthe course of yourpregnancy,the goodmomentswill definitelyoutshinethe difficult
ones.
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