The advice following will help your children
to have the best developments in the womb.
Pregnancy is always the most important
period of time to every woman. This is also the sensitive moment because every activity
of pregnant women such as eating, walking, exercising, traveling… all affects
pregnant women’s health and fetal developments. To make sure that fetuses have
9 months and 10 days being safe and healthy in the womb, pregnant women should
take notice of those helpful tips.
1. Take notice of the amount of food absorbed daily
You
need to take care of the diet, make sure it provides enough essential
nutrients.
Fetuses will absorb all of the necessary
nutrients that they receive from you during the time they’re in the womb. Therefore,
you need to take care of the diet, make sure it provides enough essential
nutrients. In the first 3 months of pregnancy, pregnant women can’t eat some
foods; their appetite might be different in the comparison to usual. However,
you don’t need to be so worried about it, as long as you not eat one food so
often and too much.
Meanwhile, you should balance the amount of
nutrients absorbed and make sure that your fetuses receive enough nutrients
they need without getting yourself obese. That’s because a great increase of
weight can be very harmful to your and fetal health. Normally, a pregnant woman
needs to increase 10-15kg of weight in 40 weeks of pregnancy. That will help
fetuses increase 3-4kg of weight and 7-12kg of weight including amniotic fluid,
the amount blood that increases, fat and milk glands in the breast. Pregnant
women can consult the standard food amount that is needed in a day, including:
top proteins – 3 rations; foods that including vitamin C – 2 rations; foods including
calcium – 4 rations; green and golden vegetables – 3 rations; cereal and
complex sugar – 4 to 5 rations; other vegetables and fruits – 1 to 2 rations;
iron-rich foods – 2 rations; about 8 glass of water a day; avoid coffee, tea
and alcohol (boiled water is recommended). Pregnant women shouldn’t eat the
recommended amount of food in few meals but divide the regular meals into many
small ones.
A
balance and suitable diet is good for pregnant women and fetuses.
2. Provide yourself with vitamins sensibly
Sometimes when taking pregnancy tests,
doctors can give you the more or less of the amount of vitamin that you need.
For that reason, you need to talk about your daily diets to your doctor to have
the most suitable vitamin supplements. Remember that vitamins and minerals are
very important to the developments of fetuses and the futures of them. In
general, pregnant women can provide themselves with vitamins and minerals by
eating meats, fruits, vegetables which contain vitamin A, B, C, E, folic acid,
iron and calcium. Meats, fishes and poultry provide the most amount of protein.
Especially, vitamin D can help fetuses have good developments and limit the
risk of type 1 diabetes.
3. Be relaxed during pregnancy
Try
to stay away from stressful situations even when you have to work in pregnancy.
Try to stay away from stressful situations
even when you have to work in pregnancy. The stresses can directly affect fetal
characteristic developments, not mention about the bad effects from stresses on
breast milk supplements after birth. Instead of letting daily worries obsess
you, focus on being relaxed by listening to gentle music, pouring your heart to
your husband or family members, friends, taking part in antenatal classes,
going for a walk, doing yoga, spending time on resting and napping during the
day, immersing yourself in the nature and sunshine….
4. Drink lots of milk
Drinking lots of milk and having milk
products not only provide pregnant women with a rich source of vitamin D, but
also bring benefits to fetal bone and teeth developments. During the pregnancy,
the needs of calcium of pregnant women will change over time: 800mg calcium a
day in the first 3 months, 1,200mg calcium a day in 3 middle months and 450mg
calcium a day in the 3 last months. Vitamin D and calcium are largely contained
in milk, yogurt, butter, cheese, egg yolks, fish and the sun light. However,
when choosing fishes to be your sources of calcium and vitamins, you should
avoid fishes that have lots of mercury, such as sword fish, shark and mackerel
though the omega 3 fatty acids in fishes are very good to fetal brain
developments.
5. Make sure that you have folic acid supplements that meet your needs
Folic
acid is utter important to fetal nervous formations.
This vitamin is essential to blood cell
productions and has an important role in fetal growth, especially in the first
12 weeks of pregnancy. A research has shown that having provided with folic
acid for 3 months before pregnancy and 12 first weeks of pregnancy can help
increase the risk of nerve defects and prevent hydrocephalus in fetuses. If you
haven’t had folic acid before pregnancy, you need to have yourself provided
with it right away. A part from being produced in pill shapes, folic acid are
also contained in many green vegetables like spinach, peas, broccoli, green
bean, animal liver, orange, banana, corn, coconut…. Not only is folic acid good
for fetuses, it also help pregnant women nails and hair be more shiny and
healthy.
6. Do exercise and yoga that are dedicated for pregnant women
Regular
and suitable exercises can help the body to secrete chemical substances that
are of sedative.
Regular and suitable exercises can help the
body to secrete chemical substances that are of sedative. The substances can
help pregnant women to be relaxed, released from stresses and worries in life,
bring better sleeps. Additionally, as the blood is fast circulated when doing
exercises, pregnant women’s bodies can absorb lots of oxygen. The flexible
muscles that due to doing yoga and the breathing techniques will help pregnant
women have easier labors. Nonetheless, pregnant women have to ask doctors for
professional opinions about sports and yoga postures in order not to endanger
themselves and their fetuses with unsuitable exercise.
7. Take care of your self-images
The majority of pregnant women believe that
pregnancy is the time that their beauties increase the most, no matter what
they do. This is such a wrong concept. That’s because when pregnant, keeping
their self-images tidy and prevent them from great weight increases will help
them be confident and happy, not mention about watching themselves beautiful is
an effective educative method to fetuses.
