With your pregnancy you suddenly bear the additional responsibility for a new life. Especially now, you should take good care of yourself. That is why we have listed the most important do’s and don’ts for you so that you can experience a carefree pregnancy full of anticipation for your child.
DO: folic acid, DHA and vitamin D.
A healthy and varied diet is important, especially during pregnancy. In addition to a healthy and balanced eating behavior, you should take selected nutrients such as folic acid, DHA and vitamin D. Vitamin D ensures better calcium absorption in the body. Calcium is important for maintaining bone stability and building bones in the child. Folic acid reduces the risk of neural tube defects in the child and supports the growth of maternal tissue. DHA is important for the development of normal heart, brain and visual function in the child. The combination preparation SanaExpert Natalis is ideally tailored to the needs of pregnancy and ensures a positive nutrient balance in the phase when it is most important.
DO: light sport
Sport is healthy and you definitely should not be without it during pregnancy. Swimming or cycling are particularly recommended. These two sports can also be practiced until the end of pregnancy. However, be careful not to overexert yourself and stop in time if you are not feeling well.
As your pregnancy progresses, you should reduce the duration, frequency and intensity of athletic performance. Always remember to warm up enough and never stop your exercises suddenly. Also make sure that your heart rate does not rise too much. The heartbeat should not exceed 140-150 beats per minute. And most importantly: listen to your body. If your stomach often feels hard, especially after exercising, this can be a sign that you have been training too hard.
DO: sexual intercourse
Sex is also allowed during pregnancy. Some women feel less sexual desire during pregnancy as a result of all kinds of ailments (chest pain, nausea, tiredness, etc.). Other women, on the other hand, have a greater need for sexuality right now. If you feel sexual needs and want to have intimacy with your partner, you can give in to them – after all, a happy mom also means a happy baby.
It is just good to go out, see something new and really enjoy the togetherness again before the little miracle turns your life upside down. So, pack your suitcases and off you go. Most airlines take you as a pregnant woman up to the 34th week of pregnancy as a passenger. Flying is safe for pregnancy.
DO: rest and relaxation
Make sure you get enough sleep and allow yourself a lot of rest and relaxation.
Are your legs getting heavier and thicker, or are you possibly suffering from varicose veins? Then it is now important to put your legs up often and drink as often as possible (as paradoxical as it sounds).
DO: Enjoy the sun
In principle, this is not dangerous for your baby. Make sure, however, that your body temperature does not rise too high and ensure that you have adequate sun protection to avoid sunburn.
DON’T: alcohol and drugs
Alcohol and drugs are an absolute taboo during pregnancy. Your child can suffer from the consequences for life if this rule is not strictly adhered to and damage to the tender organism occurs. For a long time, it was believed that a glass cannot cause any damage, but current studies have shown that it is better to leave this one glass where it is to be on the safe side. Alcohol can do enormous harm to the unborn miracle. Possible consequences are underweight of the child at birth, physical and / or mental disabilities, behavior problems in childhood and later and much more.
Smoking during pregnancy can also cause enormous harm to the child. Nicotine narrows the blood vessels in the placenta, so the child receives less oxygen and the child’s growth (mental and physical) slows down. In addition, the harmful substances in tobacco end up in the baby’s blood. So be sure to stop smoking! This applies not only to the expectant mother, but also to the partner and any roommates. Not only because it is easier to quit smoking together, but also because you are not allowed to smoke in the room the baby is in, even after the birth. Ask your family doctor for advice if you cannot quit smoking without outside help.
DON’T: Certain foods
During pregnancy, you should stay away from raw meat and fish. Raw milk and cheese made from raw milk (subject to labeling!) Should also be removed from your menu. This is because these foods can contain Listeria bacteria that could harm the unborn child.
Caution should be exercised with X-rays. Please always tell your doctor that you are pregnant. The radiation that you get from an X-ray is small, but it is still possible that it can reach the baby’s cells and cause damage there.
Special case: coffee
Energy drinks and the likes should not be consumed during pregnancy. On the other hand, a woman can drink one or two cups of coffee despite the caffeine, even during pregnancy. However, this amount should not be exceeded.