Pregnancy Tips – 5 Ways to Prepare your Body
So you’ve made the decision to start trying for a family. You’re excited and nervous all at the same time and you desperately hope that conception and pregnancy are considerably easy and trouble free. You start picturing your newborns nursery and planning what you can do to prepare it and what you can do to create the best possible environment for your precious bundle of joy. Well you are actually your baby’s first nursery and you should put just as much time, effort and consideration into your own physical and mental health as you would your baby’s first bedroom.
So here are:
5 Pregnancy Tips to Prepare Your Body.
Be Prepared A growing body of scientific evidence suggests that environmental and lifestyle factors play an important role in fertility. Preconception care should ideally commence four to six months prior to attempted conception. The National Health and Medical Research Council (NHMRC) in Australia recommends women take 0.5mg folic acid supplements daily for at least three months before pregnancy and for three months into the pregnancy. This reduces the risk of neural tube defects (most commonly spina bifida) in babies. Other supplements are usually not necessary if your diet is adequate, however taking a multi-vitamin specifically for pregnancy or ovulation may benefit your overall health. Some of these multi-vitamins include folic acid. The other supplement that may provide some extra immune system boost is pregnancy specific probiotics.
Food For Thought. A balanced diet is important for your overall health but is even more important when you have a growing baby inside of you. Consider high quality proteins, Omega 3 fatty acids and dairy and of course adding fruits and vegetables, particularly any leafy greens, seeds and nuts as much as possible. You’re going to need them even more when you are actually pregnant and particularly once your baby is born.
Weigh It Up. Being overweight (or underweight) while trying to conceive can have an adverse effect on your chances of conceiving. Obesity can affect fertility by causing hormonal imbalances and problems with ovulation, particularly for women having their first babies. Obese women also have a greater risk of complications during pregnancy and greater health risks to the baby.
Walk It Off. If you are not already physically active, now is the perfect time to start. There is evidence to show that there are clear advantages for both mother and baby. If you’re not exercising before you get pregnant it’s less likely that you’ll exercise once you’re pregnant and even less chance that you’ll exercise once the baby is born. Research also shows that women who exercise before pregnancy are less likely to be anxious or fatigued and that exercising has a positive effect on mood. Walking, tennis, and other moderate exercise, are good for maintaining a healthy lifestyle before, during and after pregnancy.
Cut It Out. Smoking and excessive intakes of alcohol and caffeine can have a detrimental effect on your health and your ability to conceive. There is also strong evidence that female smokers not only have reduced fertility, but also have a higher miscarriage rate. Alcohol consumption is not recommended for women trying to conceive. Caffeine intake should be limited to the equivalent of 1-2 cups of coffee per day.
Making the Change…
Preparing your body for pregnancy is integral for your health, your baby’s health and sets you up post labour into motherhood. I would suggest to make small positive changes rather than trying to overhaul your entire routine and current lifestyle. If you need help or further assistance or advice, feel free to contact me via email or leave a comment below.
In health and wellbeing,
Dr. Andrea Parisio-Ferraro Chiropractor
Presented by Dr. Andrea Parisio-Ferraro Chiropractor & Wellness Practitioner, Special Interest in Care of Infants, Pregnancy & Fertility
Essendon, VICTORIA, AUSTRALIA
For more information, email at contact@halowellness.com.au
The Information presented in this article is a guide only and does not substitute for health professional consultation. Any concern that is of a persistent nature should be thoroughly assessed by your qualified health care practitioner.
This article is for general information purposes only & does not form full medical diagnosis and treatment. If you are experiencing pain, a proper consultation with you health care provider should be performed.