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How to Stay Healthy During Pregnancy

Afshan Basher Aly

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How to Stay Healthy During Pregnancy

The circadian rhythm is actively involved in the repair of normal physiology during all pregnancy trimesters. In a case of normal pregnancy different circadian rhythm are detected in the mother such as temperature, leukocytes count, blood pressure, the circadian pattern of weight gain, rhythms of uterine contraction, blood flow, and intra-amniotic fluid pressure.

How to Stay Healthy During Pregnancy

The circadian system during pregnancy has its final effects on labor. Mothers show a peak in the second middle of the night and early in the morning. Circadian rhythms of fetal heart rate and tachycardia are detected in twin pregnancy, showing a peak during light hours that both the mother and the fetus have circadian rhythms.
For a new mom-to-be, experiencing disrupted circadian rhythm is most of the time a normal circumstance. The pregnancy stage, as well as the post-labor, destabilizes the circadian rhythm of mothers. Here are some of the most common tips on how to stay healthy during pregnancy – circadian rhythm stabilization.

Circadian Rhythm Implications in Pregnancy

Did you know pregnancy induces changes in daily rhythms, altering both times of onset and the amount of activity? A mother’s circadian rhythm causes serious complications leading to miscarriages, preterm birth. This determines how severe the implications can be for pregnancy in an abnormal circadian rhythm.

How to Stay Healthy During Pregnancy

 

Nip the Sleep Disorder in the Bud at Preterm Pregnancy

There is very few research done on circadian rhythm sleep disorder. Even among non-pregnant healthy women, – the eat-exercise healthy group – sleep becomes a secondary priority. They skim & disregard it without any second thought.

How to Stay Healthy During Pregnancy

During the pregnancy period, scheduling the sleep pattern becomes difficult to keep on track. The sleep problem is already too deep to be tackled. However, if a risk factor is determined in a regular reproductive-age woman before she gets pregnant, there is hope & time to stop it from deteriorating.

Set a Bedtime Routine

One of the best things you can do for a healthy circadian rhythm while being pregnant is to set up a good quality sleep routine.

How to Stay Healthy During Pregnancy

 

One: Begin with winding down and decompressing your day. Our brain prepares for sleep about two hours before our actual bedtime. All days, we have billions of neurons firing up to keep us alert, energetic and busy, as the night approaches, our brain slowly comes down to allow the sleep system to take control.

Two: Limit your screen time! Tv emits blue light along with your mobile phone and tablet. They have a huge negative impact on your body’s circadian rhythm. How about indulging in a book? Healthy!

Three: Soothing bath also makes one sleepy. Keep the water warm, beware that too hot can be harmful to developing a baby. Avoid hot baths and go for showers instead.

Exercise is a MUST!

Exercise in pregnancy is beneficial for both the mother & the baby. Exercise improves:

1. The baby’s heart rate
2. Brain maturity.
3. Boost the mother’s energy levels
4. Lower stress: It has a positive impact on your baby’s immune system development.

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According to research, exercise under a healthy LED lighting can be beneficial for both the mother & the developing fetus. Set your room accordingly for a stabilized circadian rhythm.

 

Healthy Diet, Healthy Baby

Your pregnancy diet ought to comprise of nutrients you and your developing baby need. There are four main food groups for daily intake:

How to Stay Healthy During Pregnancy

Fruits and vegetables

  • Eat five portions to seven portions of fruit and vegetables each day, keep veg at high rank.
  • Frozen, tinned and dried fruits and vegetables are fine, but NO to sugary items.
  • Juices and smoothies are fine, but the natural sugars can affect your blood sugar levels and damage your teeth, try to limit it.

Starchy food

  • Starchy root vegetables include potatoes, plantain, and yams. Avoid consuming wholegrain cereals – brown rice and quinoa. Take wholemeal bread during the trimester.

Proteins

  • Lean meat and chicken, fish, eggs, and pulses (such as beans and lentils) are rich in protein.
  • Eat portions of fish a week, including at least one but no more than two portions of oily fish such as mackerel or sardines.

Dairy foods

  • Include calcium in your diets such as drink lots of milk.
  • Eat cheese, yogurt & spinach.
  • Eat/drink the food low in fat and sugar.

Folic Acid

  • Spinach, oranges, broccoli, and kidney beans are rich in folic acid.

Vitamins

  • Pregnant women ought to take the necessary vitamins and minerals from food and a standard multivitamin.
  • A daily prenatal multivitamin, however, can help ensure you get the right amount.

Water – In Abundance

  • A pregnant woman ought to increase their daily water intake. Drink eight or more cups daily.

Beware of Caffeine & certain food items during pregnancy:

Do not consume raw meats, liver, sushi, raw eggs, soft cheeses, and unpasteurized milk.
The major causes of food poisoning in pregnant women are raw and unpasteurized animal products.

How to Stay Healthy During Pregnancy

Coffee, tea, cola, chocolate & energy drinks are laden with caffeine. It is hazardous for pregnancy, it may lead to your risk of miscarriage. Too much caffeine is likely to contribute to baby’s weight issues. Cut off alcohol intake completely in your first trimester. Opt for decaffeinated tea and coffee, fruit teas and fruit juices as a safe alternative.

Medicines & Herbs

Every over-the-counter, herbal, and prescription drugs or supplements you take, get into your baby’s body, too. Many medicines and herbs cause birth defects or might harm the developing fetus.
Always ask your doctor for a medical prescription. Some medicines are needed to be ingested or else might be harmful to the baby.

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Herbs with their natural tags do not make them not harmful. During pregnancy, vitamins are prescribed, but there is little evidence of beneficial usage of herbal or dietary supplements during pregnancy. There are no good studies to show if these herbal remedies can cause harm to you or your baby. Herbs, when used in small dosages can be fine, but in large amounts as medicines can be unsafe for the growing baby.

Afshan Basher Aly is a writer by day and a reader by night. Some of her favorite topics to write about include technology, lifestyle and healthy living.

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