Staying Fit and Healthy During Pregnancy

pregnant yoga 200x300 Staying Fit and Healthy During PregnancyA healthy approach to pregnancy should be an enjoyable part of the process of becoming a mother, whether for the first or fifth time. What may seem like a negative aspect of pregnancy, cravings for example, can introduce you to delicious new foods if approached with balance. Making sure you regularly participate in a modified exercise regimen can expose you to new modalities such as yoga, which have benefits far beyond pregnancy.

Many women worry that when they become pregnant it will lead to overeating, weight gain and inactivity. Taking simple steps that can help to keep you healthy and active are not only beneficial to you during the pregnancy, but important to the health of your unborn baby as well.

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What to eat and how often is on the minds of most moms-to-be as cravings can be sporadic and strong. Many women wonder if they’re eating too much or not enough. Doctors recommend eating five or six well-balanced meals per day. Sticking to healthy whole foods and passing up the junk food is an important key (just as it is when we’re not pregnant!). Spending extra time in the produce section of your grocery store—or at your local farmer’s market—is a great way to guarantee that you’ve always got fresh seasonal fruits and vegetables incorporated into every meal.  Fruits and vegetables contain vitamins, minerals and powerful antioxidants healthful for both mom and baby. When cravings crop up, try finding a naturally comparable option. For example if you’re craving salt, try celery with roasted almond butter. For sweets, see if you can satisfy yourself with whatever local fruit is in season at the time.

Whole grains such as brown rice and quinoa (pronounced “keenwa”) are high in protein and fiber and taste great. Fiber is important in preventing constipation, which can afflict many women during pregnancy.

Avoid eating large amounts of cookies and sweets high in refined sugars (save them for special occasions or not at all). Gestational Diabetes is a serious condition that affects 3-10% of pregnancies and any foods that affect glucose levels can add to the risk. Doctors also recommend avoiding caffeine and alcohol while pregnant and increasing the amount of water you consume to at least eight-ten glasses per day.  Water flushes toxins out of the body and is helpful in maintaining the health of your baby.

Aside from some rare but serious complications that can occur in some women during pregnancy, most women can enjoy healthy physical activity through the ninth month (and yes, sex is one of them!).

Exercise is a critical component in maintaining health for you and your baby. Physical activity reduces stress and improves overall wellness by moving toxins out of the body and bringing fresh oxygen and blood in. Whether you take a twenty-minute walk, or a low impact exercise class such as pre-natal yoga, keeping your body moving every day will make sure you maintain that “pregnancy glow.”

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{ 2 comments… read them below or add one }

aniom July 25, 2010 at 7:00 am

It is being found by a study that pregnant women shouldn’t take cup of coffee in the morning.is it right? i studied it in this blog

http://technologiez.net/2010/07/24/effects-of-coffee-in-women-during-pregnancy/

James March 16, 2011 at 3:10 pm

Nice post regarding staying fit. It seems more and more people are becoming overweight and not working out on a regular basis. More people need to read this.

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