If you are reading this post, then, it's a high probability that you or a loved one might be pregnant. Well, congratulations on the new bundle of joy! However, being pregnant is a once-in-a-lifetime experience and you would want to gain as much knowledge as possible for a full-term healthy pregnancy. This article will walk you through 10 necessary do’s and don’ts while being pregnant. Let's take a look.

1. Eat a balanced diet 

The growing baby inside the womb requires nourishment. You should always try to include fresh veggies and fruits, whole grains and protein in your diet. Include calcium-rich foods and foods that are low in saturated fats in your daily meals. Avoid processed foods and foods that are stale.

2. Take your daily dose of multivitamin

A healthy diet alone may not support the needs of the growing foetus. Prenatal vitamins are most often prescribed to expectant mothers. These vitamins work to bridge the nutrition gaps that diet alone cannot fulfil. Your doctor may prescribe folic acid, iron and calcium supplements to assist with the optimum growth of the foetus and prevent birth defects. A prescribed multivitamin usually contains EPA, DHA or even a combination of these two omega-3 fats.

3. Avoid certain foods

If you eat sea foods for gaining healthy omega-3 fats, then, try and avoid raw or undercooked seafood. Also, avoid eating fish that are high in mercury contamination like sharks, king mackerel and swordfish.

Deli meats such as hotdogs, cured meats or sausages can result in foodborne illnesses. Also, stay away from raw and unpasteurized animal products. Avoid eating soft cheeses, raw eggs and raw meat, liver and sushi. Furthermore, avoid unripe papaya as it contains a component ‘papain’. This component mimics the uterus contracting properties of prostaglandins and induces labor which may result in early miscarriage. 

4. Get enough sleep

Pregnancy can be difficult on sleep. The anxiety, anticipation and changing hormone levels can make getting enough sleep a challenge. Also, your enlarging belly, especially in the last trimester of pregnancy can make sleeping difficult. Try to sleep on your left side as it helps improves blood circulation. Schedule naps during the daytime or hit the snooze button whenever you feel tired. Most importantly, fix a regular nighttime sleep schedule and abide by it. If you feel fatigued, your body is signalling you to take some rest. So, make sleep a priority during pregnancy as you are going to have many sleepless nights after your baby arrives :)

5. Get moving

It's a myth that pregnant women should not exercise. In fact, regular exercise can help pregnant women cope well with undesirable issues of sleeplessness, muscle pain, hormone fluctuations and weight gain. Regular exercise can also help you shed off those extra kilos more quickly post delivery. However, if you haven’t been exercising before you got pregnant, we suggest you talk to your doctor about any exercise regimen that suits your needs.

6. Join a prenatal yoga class

Prenatal yoga is a gentle form of yoga specifically designed for mothers-to-be. Instructors or teachers at such classes know which yoga postures are safe and which yoga forms one should avoid. For instance, Bikram yoga follows hot yoga practices which can be harmful to pregnant women. If you cannot physically attend prenatal yoga classes, there are also many online options that you can avail yourself of. So, sitting in the comfort of your home you can join an online prenatal course and stay fit throughout your pregnancy. 

If you are enthusiastic about learning the nuances of prenatal yoga and also imparting your knowledge to other pregnant women, you can join an online prenatal yoga TTC. Such prenatal yoga teachers' training courses are available at many yoga centers across India. 

However, if you were not practicing yoga before becoming pregnant, we recommend you talk to your doctor before you join any prenatal yoga class.

7. Gain optimum weight

Being pregnant doesn’t mean you need to “eat for two”. Instead, it's a time to gain optimum nutrition sans extra calories. In fact, it's time for some responsible eating. You can easily do away with those cheesy pizzas and greasy burgers which only add to your weight. Gaining a lot of weight during pregnancy can do more harm to the growing foetus. Also, the expectant mother may become more vulnerable to complications like gestational diabetes and hypertension. Furthermore, problems may arise at the time of labor and delivery.

Even naysayers who believe in ‘eating for two’ should know that there is a requirement of only 100 additional calories per day in the first trimester and this extra calorie number can go up to 300 to 500 calories per day in the third trimester. 

8. Have sex

It's a myth that one needs to shun intimacy and sex during the 9 months of pregnancy. However, you should avoid sex in case there are pregnancy complications like placenta previa or other high-risk pregnancy issues. If pregnancy is without any complications, one can have sex till the fag end of the pregnancy. Talk to your doctor if you have any queries about sex during pregnancy.

9. Visit your dentist

Pregnancy is not a time to avoid your regular dental visits. In fact, as per the American College of Obstetricians and Gynecologists, pregnant women should have regular assessments of their dental health. Also, they can schedule dental cleaning appointments as well. But, such women need to make sure that the dentist knows about their pregnancy.

10. Take it easy!

Pregnancy is a precious period to be savored in every possible way. So, don’t forget to have fun while being pregnant. After being cleared by your doctor, go for those girl trips or schedule a lovey-dovey babymoon. Pamper yourself with some spa time or avail a pre-natal massage for relief from muscle aches. Binge on your cravings once in a while. Indulge in some sweet treats albeit with some precautions. Your growing belly may not remain the way it looks forever. So, cherish your baby bump with a solo or a couple-photoshoot. You and your baby will cherish these memories for a long time. Lastly, although it's important to be careful about your pregnancy, it should not stop you from having a good time in life.

The Takeaway

Pregnancy is a beautiful span in a woman’s life. An expectant mother should be well informed regarding all the dos and don’ts of her ongoing pregnancy. The tips and suggestions mentioned in this post can go a long way in maintaining the health of the growing foetus and of the expectant mother. However, we suggest you talk to your doctor before implementing any of these interventions in your daily routine while pregnant.