Health tips for pregnant women

Posted on November 24, 2013 by john in Pregnancy

Health tips for pregnant women. Diet during pregnancy is one of the care to be given the most importance. Weight gain should be between 9 and 12 kg approximately, always depending on the initial weight of the mother, to ensure fetal growth and development and to return to its pre-pregnancy weight after breastfeeding.
health tips for pregnant women
An optimal diet should provide 10-15% of energy as protein, 55-60% in the form of carbohydrates and less than 30% as fat. Do not forget that water is basic and is recommended to increase their intake to 1.5-2 liters per day. We suggest doing 4-5 daily intakes. Cereals, bread, rice and pasta, ie carbohydrates, should form the basis of the diet. Fruits and vegetables should be present in 3-4 of these intakes. It is recommended to increase the consumption of vegetables in the diet and instead limit the consumption of oils and fats. Are so important foods consumed and their preparation, so it is recommended to eat meat and fish grilled or boiled. Fish have the same amount of proteins than meat but with less energy, so they are highly recommended. Is adequate intake of between ½ -1 liter of milk a day, that overweight women can be skimmed or semi-skimmed.

Health tips for pregnant women

Women unimmunized toxoplasma should avoid raw meats and cured sausages bit. It is important to wash your hands after handling raw foods, and cookware. Fruits and vegetables should be thoroughly washed or peeled.

To promote digestion are advised to avoid heavy meals, fried with spices… split in 4-5 intakes a day less and chew food thoroughly. Carbonated drinks and colas can increase stomach acidity and spicy and chocolate. After meals is recommended to stay seated or raised 1 to 2 hours.

The consumption of alcohol, snuff and drugs is strongly discouraged in pregnancy. The children of smoking mothers have a lower mean birth weight than those of nonsmokers. There is a filter for alcohol in the placenta so the alcohol level in maternal and fetal blood is the same.
hygiene:

We recommend at least one bath or shower daily because sweating increases during pregnancy. Personal hygiene should be done with mild soaps and avoid douching.

The skin tends to be dry and it is more important for good hydration preventing striae possible. The hot waxing is recommended to favor the appearance of varicose veins. Hair removal and laser hair removal are also not recommended.

Dental hygiene is basic during pregnancy by increasing the number of cavities, primed brush your teeth at least 2-3 times a day and make a visit to the dentist.

Clothing should be loose, but tightening without hinder movement. The high heels should be avoided because of the risk of falls, and very flat produce more back pain, so ideally a low wide heel base.

Health tips for pregnant women

To prevent swelling of the legs should not remain many hours standing, raise your legs when you are resting and sitting around if you remain long. Compression stockings are recommended for this purpose and avoid tight socks, garters… cold water showers at the level of the lower extremities are also effective.
sport:

Exercise in moderation is beneficial to both mother and fetus. We recommend 30-45 minutes of exercise 3 times a week. The most suitable sports are running, swimming, yoga, cycling and gymnastics toning. Sports vibration, risk of falls or impact is discouraged throughout gestation. During the second and third trimester should not be lying on your back exercises to prevent dizziness compression of the vena cava.
job:

Except risk pregnancies or professions in normal contact with toxic, but in late pregnancy limited work activity is recommended. Jobs that involve more than five hours standing increase the risk of preterm labor. The work more than eight hours and work stress decrease over the average birth weight of the fetus and increase the risk of hypertension.
travel:

The trips are not contraindicated, but the exotic with few health resources or destinations are not recommended. During long flights should be short walks often to stimulate blood circulation and hydrate thoroughly. When traveling by car must wear the seat belt and make stops every 2 hours to go to the bathroom and walks.
Sexual intercourse :

Sex can remain normal during pregnancy except in pregnancies at risk of abortion or premature labor, in which case the doctor would indicate. Towards the end of pregnancy if the loss of mucus plug or cervix dilation occurs also.

Health tips for pregnant women

 

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