You vividly recall the moment you found out you were expecting, and how you knew your life was going to change forever. While some changes won’t set in until after your baby arrives, a change in your diet and exercise routine is an immediate must.
As your pregnancy progresses, it is imperative that you realize the importance of maintaining a healthy diet and regular exercise routine, not just for your well being, but for easier labor and the health of your unborn child.
According to Elizabeth Ward, MS, RD, “Good nutrition during pregnancy improves your chances of having a healthy baby. It may even reduce the risk of certain chronic conditions in your child, long after he has grown.”
Even the healthiest eater needs to make some diet changes, as pregnancy requires an increase in nutrients such as iron, folic acid, calcium and certain fats, as well as an additional 300 calories each day. These added calories and nutrients are essential to the healthy development of your child.
One easy way to ensure you are providing your child with essential minerals is by taking prenatal vitamins. In addition to providing the necessary nutrients, multivitamins have also shown to reduce the threat of preeclampsia, which causes an increase of blood pressure and protein in your urine. A study done at the University of Pittsburg found that taking a multivitamin prior to and during the first three months of your pregnancy could reduce your risk of preeclampsia by 45%.
A study conducted by S.A. Bayol found that “mother’s who eat an unhealthy diet during pregnancy may be putting their children at risk of developing long term, irreversible health issues including obesity and raised levels of cholesterol and blood sugar.”
In addition to a healthy diet, it is essential to maintain a regular exercise routine throughout your pregnancy, even if you were not exercising prior to your pregnancy. Not only can regular exercise improve your posture and decrease backaches and fatigue, some research suggests it may prevent gestational diabetes and build more stamina for labor and delivery.
30 minutes of moderate exercise each day is recommended by the American College of Obstetrics and Gynecology; such exercise can include swimming, walking, and using an elliptical machine. You never want to exercise so hard that you feel short of breath or overheated, and it is wise to steer clear of any exercises that require extensive jumping, running or falling.
Pregnancy is an exciting time of life, yet it is a time that many women feel out of control. However, by making simple adjustments to your diet and making the effort to exercise each day, you can directly impact not only your future, but the future of your unborn child.
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