You will feel at the start of your pregnancy that this is a sensitive period that requires more care and attention from you, and this is correct, as you must take all necessary precautions to ensure your physical and psychological comfort, the stability of your pregnancy, and the proper growth and development of the foetus, as well as a fear-free pregnancy experience free of fatigue and asthenia.
Beginning of Pregnancy Advice
To maintain the health of the mother and foetus, a set of guidelines is recommended at the start of pregnancy, the most notable of which are:
Keep Taking Your Pregnant Vitamins
If you didn't start taking folic acid a month before becoming pregnant, you should do so as soon as you find out you're expecting.
Doctors normally recommend starting with comprehensive pregnancy vitamins in the fourth month because all of their components are vital for pregnant health. However, there are six nutrients that you must ensure are present in the sort of pregnancy vitamins you use, namely:
- Folic acid is necessary for the correct development of your child's brain and spinal cord, as well as the prevention of spina bifida.
- Protect your bones and teeth during pregnancy with calcium and vitamin D. The baby continues to consume calcium from the mother's bones during pregnancy, increasing your requirement for it.
- Iron helps to strengthen your blood, protect you from anaemia, and may assist to avoid premature birth and ensure that your baby is born at a healthy weight.
- DHA (docosahexaenoic acid) is a fatty acid that is one of the forms of omega-3 fatty acids. It is crucial to acquire it from pregnancy vitamins since your body cannot create it and must get it from food or vitamin tablets, and it is important for your child's brain growth and development.
- Iodine: Your iodine requirements rise dramatically during pregnancy. It's crucial for your baby's brain development as well as the generation of thyroid hormones in both you and your baby.
Maintain a Healthy and Well-Balanced Diet
- Consume 5 daily servings of fruits and vegetables, whether fresh, frozen, or dried, as well as juices.
- Consume starchy meals, preferably with whole grains: A third of your daily calories should come from starchy foods such as bread, rice, and pasta, and whole grains should provide enough of fibre.
- Protein should be consumed in little amounts throughout the day, such as fish, lean meats, eggs, beans, nuts, and dairy products.
- Drink plenty of fluids, such as water, skim milk, and fresh fruit juice, because blood pressure levels must be maintained by increasing the amount of water in the body.
Maintain Frequent Doctor's Appointments
You should schedule an appointment with your doctor as soon as you find out you're pregnant, and then return once a month for the rest of your pregnancy.
What is the significance of the first visit? Because it is necessary to ensure the integrity of the pregnancy site with ultrasound, begin tracking your child's growth, monitor blood pressure and weight readings from the start of pregnancy, and take blood and urine samples and examine them with several laboratory tests to check for health problems that could affect your health or the health of your child.
Don't be Overly Concerned about Gaining Weight
It is critical to follow an appropriate diet at the start of pregnancy to meet the nutritional needs of the body and the foetus, but do not eat more than two, for example, you can diversify your daily eating foods, as you should consume 2000 calories per day, and avoid worrying about your weight gain during pregnancy. If your weight before pregnancy was normal, for example, it is suggested that you gain 11.3-15.8 kg throughout pregnancy.
Do Not interfere With your Cat's Litter Box or Litter
If you are a cat breeder, there is no need to abandon your cats for fear of cat disease, which is known to cause miscarriage, but it is important to avoid touching their litter and sand completely. For example, try to help a friend or your husband clean the cat litter box, or clean it yourself, wearing gloves and disposing of them immediately after cleaning, as touching cat litter or litter is strictly forbidden.
Regularly and Carefully Exercise
It's best to talk to your doctor about what exercise and physical activities are appropriate for you; he may have specific recommendations based on your health and the nature of your pregnancy, but the Centers for Disease Control and Prevention (CDC) recommends that you get at least 150 minutes of light and moderate exercise per week (every 10-20 minutes), and the best exercises to do at the start of your pregnancy are:
- Kegel exercises, often called pelvic floor exercises, are exercises that strengthen the muscles that support the abdominal organs, such as the uterus, vagina, intestines, and bladder.
- Walking: Walking on a flat surface in a calm natural environment, swinging your arms with wide and regular movements while walking to increase the heart rate in a moderate manner (if you are not used to walking, start walking a few minutes for 10 minutes every week) is one of the best exercises for early pregnancy.
- Running is not prohibited during pregnancy, but it is recommended that you jog at a moderate pace and on a flat surface. It is also vital to wear comfortable sporting shoes.
- Swimming and water exercises are basic exercises that help improve body strength when pregnant (swimming for 30 minutes several times a week can be done).
- Yoga helps to stretch and strengthen the body while also improving awareness.
To Avoid Pregnant Cracks, Begin Using an Appropriate Cream
It is recommended that you begin using stretch mark creams as soon as you learn you are pregnant and continue using them till after the birth for the greatest results and control of pregnancy stretch marks.
Early Pregnancy Foods to Avoid
These foods should be consumed, especially during the first three months of pregnancy:
- Milk and its derivatives, such as butter, cheese, and cream, particularly Quraish cheese, are preferred low-fat options.
- Potatoes, rice, pasta, cake, and bread are all options.
- Spinach, mallow, watercress, and parsley are examples of leafy green vegetables.
- Lemon, orange, and grapefruit
- Almonds and walnuts
- Meat in all forms.
- Seafood and salmon are popular choices.
- Lentils, chickpeas, kidney beans, and fava beans are examples of legumes.
- oil of olives
- Green tea, mint, anise, and chamomile are among the natural herbal drinks available.
- It is recommended that you consume at least eight cups of water per day.
- Honey as a natural sugar and sweets substitute.