Safety do’s and don’ts

Follow these safety tips while being active.

Do…	Don’t…
Choose moderate activities that aren’t likely to hurt you, such as walking or water or chair aerobics.	Don’t engage in sports where you could fall or injure your abdomen, such as soccer or basketball.
Drink fluids before, during, and after being physically active. Don’t overdo it.	Avoid brisk exercise outside during very hot weather.
Wear comfortable clothing that fits well and supports and protects your breasts.	Don’t use steam rooms, hot tubs, and saunas.
Stop exercising if you feel dizzy, short of breath, tired, or sick to your stomach.	Avoid exercises that call for you to lie flat on your back after week 12 in your pregnancy.

After the Baby Is Born

How can I stay healthy after my baby is born?

After you deliver your baby, your health may be better if you try to return to a healthy weight slowly. Not losing your “baby weight” may lead to overweight or obesity later in life. Slowly returning to a healthy weight may lower your chances of diabetes, heart disease, and other weight-related problems.

Healthy eating, regular physical activity, adequate sleep, and other healthy habits after your baby is born may help you return to a healthy weight and give you energy.

After your baby is born

• Consume foods and beverages to meet your calorie needs.
• Regular physical activity will continue to benefit your overall health. Moderate-intensity physical activity will increase your fitness and can improve your mood.

Also, physical activity does not appear to have bad effects on how much breast milk is produced, what the breast milk contains, or how much the baby grows.

How may breastfeeding help?

Breastfeeding may or may not make it easier for you to lose weight because your body uses extra calories to produce milk. Even if breastfeeding does not help you lose weight, it’s linked to many other benefits for mother and child.

For mothers who breastfeed, experts advise feeding their babies only breast milk for the first 6 months—no other foods or drinks during this time. Experts suggest that those women continue breastfeeding at least until their baby reaches 12 months.

Calorie needs when you’re breastfeeding depend on how much body fat you have and how active you are. Talk with your health care professional about your calorie needs while you are breastfeeding.

Benefits of breastfeeding. Breastfeeding your baby

• likely gives him or her an appropriate mix of vitamins, minerals, and other important nutrients in a liquid (breast milk) that is easy to digest
• helps boost his or her immune system
• helps protect your baby from common problems, like ear infections and diarrhea

What else may help?

Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. These feelings may cause you to overeat, not get enough calories, or lose your drive and energy. Being good to yourself may help you cope with your feelings and follow healthy lifestyle habits.

Here are some ideas that may help.

• Sleep when the baby sleeps.
• Ask someone you trust to watch your baby while you nap, bathe, read, go for a walk, or go grocery shopping.
• Explore groups that you and your newborn can join, such as “new moms” groups.
• Don’t feel like you need to do it all on your own. Seek help from friends, family members, or local support groups.

Summary of Tips for Pregnancy

• Talk to your health care professional about how much weight you should gain during your pregnancy, and regularly track your progress.
• Consume foods and beverages rich in folate, iron, calcium, and protein. Talk with your health care professional about prenatal supplements (vitamins you may take while pregnant).
• Eat breakfast every day.
• Eat foods high in fiber, and drink fluids (particularly water) to avoid constipation.
• Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.
• Do moderate-intensity aerobic activity at least 150 minutes a week during your pregnancy. If you have health issues, talk to your health care professional before you begin.
• After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
• Gradually return to a healthy weight.

References

17 Pregnancy Do’s and Don’ts That May Surprise You

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Before your little bundle of joy arrives, you’re responsible for helping them grow in a nurturing, healthy environment.

This list of pregnancy do’s and don’ts can shed some light on what you should worry about — and what you really shouldn’t fret over.

1. Do take a multivitamin

Eating a balanced diet that’s rich in vitamins and minerals is the best way to provide your body with all of the healthy nutrients it needs to support a growing baby. A healthy diet alone, however, may not be enough for pregnancy.

Prenatal vitamins contain higher levels of certain nutrients that expectant mothers require at higher doses, such as:

• folic acid
• calcium
• iron

These vitamins assist with proper development of the fetus and help prevent birth defects. Your doctor can help you find a multivitamin or a series of vitamins that are best for you.

A multivitamin will usually include DHA, EPA, or both. These are omega-3 fats that are important for your baby’s proper brain development.

Don’t take more than one dose of multivitamins, though. Some vitamins in higher amounts can be harmful to the baby.

Shop for multivitamins online.

2. Do get lots of sleep

Changing hormone levels, anticipation, and anxiety can make sleep elusive during your 9 months of pregnancy. Pregnancy is demanding, especially in the final trimester, and you’ll need your sleep.

Take a quick snooze if you feel tired and schedule naps whenever you can. Set bedtimes and stick to them.

Aim for 7-9 hours of shut-eye each night. Fatigue is a sign that your body needs more rest, so give yourself all the sleep you can.

3. Do work out

Gone are the days of pregnant women avoiding lifting a finger during their pregnancies: We now know that exercise is good for mama and baby.

In fact, regular exercise may help you combat many of the issues that arise during pregnancy, including:

• insomnia
• muscle pain
• excessive weight gain
• mood problems

If you regularly exercised before you became pregnant, keep it up. Talk with your doctor about any adjustments you should make to your routine, especially as you move into your second and third trimesters.

If you didn’t exercise regularly before you found out you were expecting, ask your doctor about incorporating a fitness routine into your day. They can guide you into a program that’s safe and comfortable for you and your growing baby.

4. Do eat seafood

Seafood is loaded with vitamins and minerals, such as heart-healthy omega-3 fatty acids, zinc, and iron. These are all important for both mom and baby. But undercooked or raw seafood can cause some problems.

Seafood may carry harmful bacteria and viruses, which are eliminated when thoroughly cooked. Also, pregnant women should avoid raw fish and fish that may contain high levels of mercury.

Examples of fish containing high levels of mercury include:

• shark
• swordfish
• tilefish
• king mackerel

Eat a variety of seafood so you don’t have a concentration of minerals from one type of fish. Eat no more than 12 ounces of fish per week.

5. Do have sex

Sex during pregnancy is fine, as long as you don’t have a complicating factor such as placenta previa or another type of high-risk pregnancy.

Sex is safe with your partner right up until your water breaks. If you have discomfort you may have to try new positions. Talk with your doctor if you have any questions about the safety of intercourse during your pregnancy.

6. Do practice yoga

You should avoid Bikram or hot yoga, but other yoga modalities are fine when you’re expecting. Seek out prenatal or gentle yoga classes that are designed for mothers-to-be. Instructors in these classes will know which poses are best and which you should avoid.

If you weren’t doing yoga before you became pregnant, talk with your doctor before signing up for a class. While it’s possible you can start, it’s best to go over the risks and concerns with your doctor.

Shop for yoga mats now.

7. Do get a flu shot

Pregnant women can and should get a flu vaccine as long as you don’t have a contraindication as noted by the manufacturer.

The injection isn’t a live virus. You cannot get the flu from the flu vaccine. If you were to contract influenza during your pregnancy, the risk of severe side effects is greater than in women of the same age who aren’t pregnant.

The vaccine will protect you as well as your developing fetus.

8. Do gain weight smartly

The “eat for two” advice to expecting mothers isn’t a license to eat whatever you’d like. Instead, women need to be strategic about what they eat and how much.

Gaining a lot of weight during pregnancy may do more harm to your baby than good. During your first trimester, you only need about 100 extra calories a day to support your growing fetus.

By your third trimester, that additional calorie number is closer to 300 to 500 per day.

9. Do visit your dentist

Trips to the dentist’s office were avoided for decades for fear that an oral cleaning might cause bacteria to spread and lead to an infection. Now we know that’s just not the case.

In fact, the American College of Obstetricians and Gynecologists recommends that expectant mothers have a routine oral health assessment while pregnant, along with regular dental cleanings. Be sure to tell your dentist that you’re pregnant.

Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.

10. Don’t smoke

Babies born to women who smoke during pregnancy are more likely to have a lower birth weight and are at a greater risk for learning disabilities than children born to nonsmoking mothers.

Additionally, children born to women who smoke are more likely to try smoking at a younger age and become regular smokers earlier, due to physiologic nicotine addiction.

11. Don’t drink alcohol

Alcohol may greatly impact your baby’s development. People who drink alcohol while pregnant could deliver a baby with fetal alcohol syndrome (FAS).

Symptoms of FAS include:

• low birth weight
• learning disabilities
• behavior problems
• lagging patterns in terms of growth and development milestones

Even small amounts of alcohol can be a problem. There appears to be no safe level of alcohol intake in pregnancy.

If you need help stopping drinking while you’re pregnant, talk with your doctor as soon as possible. The sooner you get help, the healthier your baby is likely to be.

12. Don’t eat raw meat

Raw and undercooked meat and eggs carry the risk of foodborne illness, such as listeriosis and toxoplasmosis. Food poisoning is also a possibility.

These conditions can cause serious, life-threatening illnesses that could lead to severe birth defects and even miscarriage. Make sure all eggs and meat that you eat while pregnant are well-cooked.

13. Don’t eat deli meat

Deli meats — including hot dogs, sausages, smoked salmon, and other cured meats — can cause foodborne illness, such as listeriosis and toxoplasmosis.

Meats that are sliced have far more surface area for bacterial growth. Thoroughly cooking these processed proteins well reduces your risk.

It’s also important to eat pasteurized (not raw) milk and cheese. Always wash produce to help eliminate harmful bacteria.

14. Don’t eat unpasteurized milk products

Calcium is very important for growing babies, but moms have to be careful how they get their calcium from dairy.

Raw milk isn’t recommended for expecting mothers since it’s unpasteurized. This means it hasn’t been heated to kill bacteria that could make you ill.

Specifically, raw milk may contain the bacteria Listeria. It can lead to illness, miscarriage, or even life-threatening consequences.

15. Don’t sit in a hot tub or sauna

Though relaxing, the high-heat environment of hot tubs, Jacuzzis, and saunas may be too dangerous for expecting mothers.

In fact, research suggests that using one of these during your first trimester may double your risk of miscarriage. Soaking in hot water can raise body temperature and this causes problems with the baby including increasing the risk of birth defects.

16. Don’t drink a lot of caffeine

Caffeine can travel through the placenta and increase your baby’s heart rate.

Current research suggests that women can safely consume a cup or two of coffee each day, but forego downing a triple-shot latte while you’re carrying.

17. Don’t clean the cat’s litter box

Pet your furry friend all you like and wash your hands afterward — but don’t clean a cat’s litter box.

Feline waste is filled with millions of bacteria and parasites. One in particular,Toxoplasma gondii, is particularly dangerous to expecting mothers.

If you contract it, you may never know until you begin having complications with your pregnancy. A miscarriage or stillbirth is possible. Babies who contract this parasite may face serious health problems, including seizures and mental disabilities.

Need a solution? Shop for self-cleaning litter boxes.

20 tips for pregnant women | ELLE

Family and children

Let's be honest - one of the main periods of a woman's life, the expectation of a child, is often accompanied by a number of difficulties, negative moments or doubts. ELLE has put together a set of 20 tips to help every pregnant woman navigate her pregnancy in the easiest way possible. This publication contains tips for all occasions - keep this memo in front of your eyes, and perhaps it will help you feel more positive and energetic all 9months.

1. Keep a pregnancy diary

It just seems that this idea is strange. In fact, rereading all the stages of changing your psychological and physical state, you will draw many useful conclusions for yourself. It is more convenient to conduct it by weeks: from the 1st to the 40th.

2. Don't panic!

It happens that a hormonal surge during pregnancy creates a feeling that they don’t understand you, they don’t take care of you enough, and during toxicosis the ability to dramatize various kinds of situations completely leads to a panic state. In this situation, there is nothing better than positive communication with specialists who have given birth to girlfriends, pregnant women on the forums. Download the “Happy Pregnancy” app, register on a forum for pregnant women or follow on Instagram (an extremist organization banned in Russia) a practicing psychologist, a specialist in pregnancy and childbirth, or a popular star mother on the net. Do not experience your condition and fears alone. In the end, if positive thinking does not come, know that this is not scary and this is not a pathology. According to statistics, about 40% of women do not perceive pregnancy as a blessing, they are subject to fears and doubts, and are under stress. In case you can’t do it yourself, feel free to sign up for group courses on preparing for childbirth or for a session with a psychologist. nine0003

3. Don't be afraid to have an ultrasound

During these 9 months, ultrasound will be the main study that will allow you to understand how your pregnancy is going and how your baby is developing. Expectant mothers often worry about when to do the first ultrasound and whether it can be done in the short term. Previously, there was an opinion that ultrasound is a dangerous procedure, and it is often not recommended to do it. Today, experts assure that from a medical point of view, such a procedure is absolutely safe for you and the unborn child. Modern ultrasound devices have the functions of three-dimensional and four-dimensional imaging, which allow not only to observe the movements of the child, but also to identify rare or complex disorders of his cardiac activity at an early stage. Moreover, thanks to unique technologies, such as Philips Auto Face Reveal, during a planned ultrasound, future parents will be able to see the baby's face even during pregnancy. nine0003

4. Stretch Mark Prevention Practice

Elemis "Japanese Camellia"

Most women seriously fear that skin elasticity will not return after childbirth. One of the main aesthetic problems that worries women during pregnancy is stretch marks. However, today manufacturers of beauty brands offer such a number of revolutionary products that only those who neglected prevention during pregnancy will face the problem. Take a cue from Victoria Beckham, who carried 4 children and never earned a single stretch mark. The secret of the star's success is Elemis "Japanese Camellia" oil. This unique treatment, rich in plant collagen, maintains skin elasticity and prevents stretch marks. It is used both during pregnancy and for massage. One of the most advanced pregnancy products, among other things, it is non-sticky, has a subtle neutral scent and is suitable for all skin types. nine0003

5. We use anti-edema products

Clarins

The problem of heavy legs and swelling is familiar to every pregnant woman. In any pharmacy, you can buy special tools to help fight swelling. In addition, buy compression stockings for pregnant women in an orthopedic salon - they are indispensable in late roses. It is also recommended to use special cooling foot creams at night. The best is Clarins. Miracle blue cream in a small jar improves blood circulation, instantly relieves tension and fatigue, refreshes the skin and gives a feeling of lightness and comfort. nine0003

6. Buy Maternity Pillow

Special elongated banana-shaped pillow can be made from a variety of materials. Choose a filler that is comfortable for you - holofiber, swan artificial fluff or granules. At first glance, it seems that this is a useless accessory, but from the middle of the second trimester, every pregnant woman begins to experience serious discomfort during sleep due to the appearance of the stomach. A special pillow helps to distribute body weight in such a way that you will be able to sleep comfortably on your back and on your side. nine0003

7. Wear a bandage

From the end of the second trimester, you will feel back pain due to the appearance of the abdomen. To ease the load on the back and support the abdominal muscles, use a special bandage. There are a lot of variations of colors and models: on hooks and Velcro, zippers and fasteners. It is better to trust specialists from an orthopedic salon, rather than choosing a popular model from a lingerie store.

8. Plan your stroller carefully

Stokke Xplory

This is probably the most pleasant and important purchase for your future baby, so choose responsibly. The stroller should be light, convenient, comfortable, mobile, and therefore it is very important to arrange a minimal test drive for it. Or trust the power of the brand. So, today the absolute leader is the Stokke Xplory model, which is called the stroller for perfect contact. The iconic Scandinavian brand that creates the trendiest minimalist strollers, which are especially popular with stars and it-girls, offers the most innovative solutions - height adjustment that allows you and your child to be as close as possible to each other, comfortable handles, footrests, endless choices. seating positions and plenty of options that will really make it easier for a new mom. A wide range of accessories will allow you to choose the most stylish additions to your stroller. Add mobility, comfort and style here. In a word, our favorite model will definitely not disappoint you. nine0003

9. Give up hardware procedures

Unfortunately, you will have to be patient. No LPG, lasers and other beauty aids. Throughout pregnancy, you should not do laser and photoepilation, electrolysis, visit a solarium. By the way, fillers are also banned.

10. Be careful with medicines

Before taking any pill, even if it is a common cold or headache, consult your doctor. Also, carefully read all the instructions for contraindications during pregnancy. nine0003

11. Get in touch with a doctor

We live in a time when going to the antenatal clinic several times during pregnancy without an individual approach has sunk into oblivion. Today it is very important to be in touch with your doctor - his mobile should always be at your fingertips. Build relationships in such a way that you have the opportunity to receive a recommendation via Skype or report via SMS about the problem that worries you.

12. Don't be afraid to travel

Only in our country, traveling during pregnancy is treated as extreme. In fact, a vacation on the sea coast is a very useful activity for pregnant women. Of course, you must obtain the consent of a doctor and have no contraindications for flying. If the pregnancy passes without complications, flying to hot countries is not prohibited. Of course, it is important to remain vigilant: choose not the most exotic destinations, do not stay in the open sun for a long time, do not contact children, drink only bottled water, etc. nine0003

13. A glass of wine - you can!

Of course, we understand that alcohol and cigarettes are prohibited, but sometimes, very rarely, you can afford a glass of wine. Especially on vacation. Treat limitations without bigotry. But don't make a glass of wine with dinner a habit. Any doctor will tell you that one glass of wine a week won't hurt you or your baby.

14. Save your baby's first womb photo during your first ultrasound

Just because it's touching. nine0003

15. You can dye your hair!

Our mothers were not lucky - they had to deny themselves the pleasure of being beautiful during pregnancy. Today we have every opportunity not to feel restrictions in matters of self-care. Yes, ammonia paints can indeed be dangerous, but today there are also ammonia-free dyes. So, the CHI brand has all the possible world patents that officially allow the use of this dye during pregnancy. The thing is that the composition of the innovative paint does not include ammonia. If earlier, in order to change hair color, it was necessary to get rid of your own pigment with ammonia, and then paint over your hair with the desired shade, now your natural pigment is planted with one that will change the shade without harm to the hair. In addition, American CHI silk dyeing is not only not harmful, but even useful - the dye contains silk, which fills the hair in places of damage, making it more elastic. In Moscow, you can try this technology in the CHI Color Studio on Tverskaya-Yamskaya. nine0003

15. Choose a sport that suits you

Don't try to be hyperactive during pregnancy, but don't stop exercising completely either. As a rule, all girls in position make a choice between yoga and swimming. Both of these methods are safe for pregnant women and help improve blood circulation. Attention: we are talking about special yoga classes for pregnant women, which is different from the usual classes.

16. Update your wardrobe wisely

Of course, you will need comfortable clothes, but resist the temptation to buy everything at once. Fashion for pregnant women is very peculiar, you are unlikely to wear all this oversize later. It will be much more appropriate to buy basic things - leggings, a few T-shirts and sundresses. Don't be afraid of pulling off dresses: sometimes emphasizing the forms is a much more interesting story than trying to hide them with the help of oversized outfits that will then gather dust on the shelf. nine0003

17. Forget about heels

Believe me, we stand up for the beauty of women during pregnancy, but heels are too big a sacrifice. Swelling, heaviness in the legs, the general condition of a slight loss of coordination - choose only comfortable shoes. Any dress code is absolutely loyal to a pregnant woman!

18. Throw a traditional Baby Shower party

This is probably the most enjoyable moment of your entire pregnancy. In America, such parties have been a good tradition for many years, and today they are becoming a real trend in our country. In fact, this event is a bachelorette party dedicated to the birth of a baby. The main thing here is the entourage and proper organization. Of course, it is better to trust professionals in this matter so that they create your perfect Baby Shower - with the right decor, candy bar and other beauty. The main guru of the capital Ekaterina Meskhi, the founder of the It's a babyshower company for organizing children's parties and the creator of the Instagram page (an extremist organization banned in Russia) @its_a_babyshower_ru, advises choosing a bright room for organizing the perfect Baby Shower, as well as decor from the case of the company with which you are planning working is a blessing, an impressive selection of rattles, garlands, balloons and delicate desserts is now huge! "Cupcakes, cakepops, macaroons, cookies - our confectioners decorate all these desserts with bodysuits, bears, strollers! The color scheme is delicate - blue or pink, but there are exceptions. In a word, there is no limit to creativity! The main entertainment at the "babishauer" is, of course, receiving gifts. Actually, this is where the name baby shower came from - it literally means "to overwhelm the unborn baby with gifts. Often the party program includes special postcards, for example, in the form of bodysuits, on which each guest leaves a wish for the unborn baby, " says Ekaterina. nine0003

Prepare the baby's dowry. Buying tiny bodysuits, booties and hats will give you a lot of positive emotions. You can't even imagine how exciting it is! However, wait for the "babishauer" first - perhaps your friends will give you a lot of useful things that will allow you to avoid unnecessary expenses. The most rational expectant mothers usually make a wish list and send it to those invited to the party, but in this case there will be no surprise.

19. Eat right

Victoria Dyakova, nutriclub.ru expert, child nutrition specialist and psychologist, says that the first rule of rational nutrition for a future mother is not to starve: allow yourself a light snack between main meals. Try to make your diet varied and balanced. Your daily menu should include freshly squeezed juices, soups and dairy products. Also, fish, lean meat, eggs are very useful for pregnant women - all foods rich in iron and other useful substances. Do not eat canned foods, sausages, sausages. And if you really want sweets, give preference to natural jams and fruits, instead of buns and chocolate. nine0003

20. Plan an original late pregnancy photo shoot

Today, such "pregnant" photosets are classics of the genre. Believe me, over time you will look at these photos again and again - this very special and in its own way wonderful state has such magic that you will thank yourself for capturing this moment. time, trusting the natural restructuring of the body under the strict guidance of nature.Taking care of your health and well-being in advance, it is easy to prevent possible complications and focus on the main thing.0003

The third trimester of pregnancy is the happiest, but at the same time the most "exciting" period of pregnancy. The baby is about to be born, and the mother begins to actively prepare for childbirth. What rules should a woman follow in order to give birth to a healthy child?

1. Do not miss weekly visits to the obstetrician-gynecologist who is leading your pregnancy, follow his advice.

2. In the third trimester of gestation monitor the weight gain, count the amount of fluid drunk and excreted per day. nine0121 The amount of liquid drunk is all drinks, soups, as well as half the volume from fruits and dairy products. The amount of fluid excreted is the volume of urine (diuresis). If these numbers are the same, then everything is fine. If the volume of fluid drunk exceeds daily diuresis, then this may indicate latent edema that forms in the intercellular spaces of tissues and organs. Latent edema may be the result of such a serious complication of pregnancy as preeclampsia, which can be accompanied not only by latent edema, but also by swelling of the arms and legs, high blood pressure, proteinuria - the appearance of protein in the urine. nine0003

3. Eat right! Proper nutrition in the third trimester of pregnancy is of particular importance, because the female body begins to work in a new way - in the mode of intensive preparation for labor. How your diet will be in the last months of pregnancy largely depends on how the birth will go.