women

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.

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.

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.

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.

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.

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.  

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