Have you and your companion decided to become parents? People worry all the time about the changes they have to make while being pregnant. However, there are things you should focus on before even trying. You must wait for a month or two and do these 10 things in order to prepare your routine, lifestyle and body for a healthy pregnancy and a healthy baby.
Have a healthy diet:
Have an intake of nourishing and healthy foods in order to prepare your body with all the nutrients needed for pregnancy. Have two cups of fruit and two and a half cups of vegetables daily. If you can afford it, buy organic because it is proved to be more nutritional. In addition have an abundance of whole grain foods such as brown rice, wholemeal bread, milk, orange juice and yogurt because they will provide you with the calcium you need. Avoid high mercury fish such as shark, swordfish, king mackerel and tilefish. Methyl mercury in large amounts can damage your babys brain. However fish is still provides a great supply of protein and therefore you should have twelve ounces of low mercury fish a week. Examples include canned light tuna or salmon. Also try oily fish such as sardines and mackerel.
It is very important to have an intake of 400 micrograms of folic acid for at least a month prior to trying to get pregnant and beginning your first trimester. By doing this you will prevent the chance by 70 percent of your baby being born with neuraltube damage like spina bifida, which currently affects 1 in 1,500 babies born in the UK. Folic acid supplements may be purchased at drug stores. You may also take prenatal or standard multivitamin. However, make sure the latter does not withhold more than 770 mcg RAE (2565 IU) of vitamin A if its a type of beta-carotene, because it may cause birth defects. Foods such as leafy green vegetables, Brussels sprouts, bran flakes, black-eyed beans, papaya and broccoli are all good food sources for folic acid.
Refrain from consuming coffee, tea and colas. Caffeine reduces your ability to absorb the iron you require for pregnancy and enhances the danger of having a stillbirth. However if your body is too used to having these drinks on a regular basis, then cutting of suddenly may give you headaches. Switch to decaf and if thats not enough then try half decaf or half caffeinated drinks. Cut back a cup a day. Steamed milk with syrup is a good alternative because it provides your body with the calcium it needs..
Stay away from unpasteurized soft cheeses and dairy products, luncheon and deli meats, raw undercooked fish and poultry such as shellfish, and unpasteurized juices. The harmful bacteria and microorganisms in these foods can cause listeriosis, salmonella or E.coli, which lead to stillbirths and miscarriages.
Avoid Medications and Harmful Intoxicants:
Stop taking birth control. This can be easily done, however, stopping hormonal contraception needs more planning. Complete your current pack of The Pill to stop irregular bleeding.. Sometimes it takes months for your cycle to normalize, other times you become fertile the first month, most likely if you are under thirty. It will take some time for you to figure out how long your cycle is, and when you are most fertile. Contraceptive patch and ring can take up to a year.
There are many drugs that can influence sperm production, while everyday medications like anti-depressants, antibiotics, acne treatments and steroids can disturb your fertility. Some drugs remain in your system for months even after stopping use. See your doctor or health advisor to find out which prescribed drugs you need to stop using.
You must not smoke, take drugs or drink alcohol. Some drugs remain in your system long after their effects have disappeared and therefore you must stop immediately. Even second hand smoke can be harmful for your pregnancy. Indulging in these activities leads to miscarriage, untimely birth and unhealthy babies. Tobacco use also limits fertility, affects your fallopian tubes and drops the sperm count. Alcohol loads calories and weight, and does not allow you to have stable blood sugar required for hormone production.
Having a healthy weight:
Conceiving becomes much easier when you have a healthy weight. Make sure your BMI (body mass index) is between 20 and 30. A healthcare provider can show you how to best achieve your desired weight if you are not in shape.
Excess weight affects hormone production that is required to ovulate and consequently get pregnant. Oestrogen released by fat cells reduces the production of FSH, a hormone necessary for getting pregnant. Being underweight will not allow you to ovulate on a regular basis create an adequate amount of hormones to initiate pregnancy
Follow a fitness plan to have a healthy body that's ready for pregnancy. This means at least sixty minutes of physical activity like walking, jogging, cycling, weight training or yoga. By doing this you will relive the stress that accompanies the process of getting pregnant, and have a flexible, healthy body. You should continue your routine even after getting pregnant. If your body is not used to such a routine then start with a short exercise such as taking twenty minute walks. Change your activity to become more and more rigorous everyday.
Be in a healthy environment:
Be hygienic and avoid infections by washing your hands repeatedly and wear gloves when doing dirty jobs such as digging in the garden or sandbox. Avoid activities such as cleaning the litter box because the risk getting toxoplasmosis is dangerous for the baby.
Wash your hands regularly when cooking food and set your fridge at the temperature of 35 and 40 degrees F (2 to 4 degrees C) and your freezer under 0 degrees F (-18 degrees C) to make sure food does not go bad.
Make sure that your daily job is not harmful for your baby. Chemicals, radiation, cleaning products, pesticides, solvents, lean in drinking water from old pipes are hazardous for the baby. Discuss this with a doctor or midwife and see what changes need to be made.
Avoid X rays and other such treatments during this time, as they can be harmful for your baby.
Have the necessary check ups:
Hormonal changes such as increased progesterone and estrogen levels during pregnancy can make you more vulnerable to gum infections, and bring about different result to the bacteria in plaque, causing pregnancy gingivitis where the gums are bloated, bleeding or sensitive. This occurs to half the women who become pregnant. Women with the tooth condition periodontal disease are seven times more expected to give birth to underweight babies. Get a check up from a dentist to prevent these complications before getting pregnant.
Have a preconception check up with your regular healthcare advisor. You will be discussing your familys medical history, medication your are taking, diet, weight, exercise, suggested prenatal vitamin, update your immunizations, tested for immunity from the diseases you have had in the past such a rubella and chicken pox, possibly have a pelvic exam and a pap smear if it has been more than a year since your last check up, be tested for sexually transmitted diseases if at risk and possibly get genetic testing upon your wish to detect sickle cell disease, Tay-Sachs, cystic fibrosis etc.
If you see signs of depression such as loss of pleasure in activities that used to be enjoyable, a change in diet, sleep pattern and loss of energy, feelings of despair and hopelessness and worthlessness then check your mental health with a therapist or psychiatrist. Women with depression are more likely to have problems with fertility. Do a mental health check before you get pregnant especially if you have a personal or family history of depression.
Do your own research:
Do some research on your family's health history. Find out if there is a history of genetic or chromosomal disorders such as Down syndrome, sickle call anemia, cystic fibrosis, Tay-Sachs disease or bleeding disorders, mental retardation, developmental delays or anatomical birth defects like cardiac or neural tube defects.
Know your cycle. The average length is 28 day but it varies from 25 to 35 days in most women. Symptoms such as tender breasts, abdominal pain and increased libido can indicate when you are ovulating. You can calculate your ovulation day. You may start charting your basal body temperature and the changes in your cervical mucus. By keeping a record for several months you can figure this out. Purchase a special thermometer available at certain drugstores and record it when you wake up in the morning before getting out of bed. Ovulation predictor kits can also help but these are expensive.
Start thinking about the costs:
Contact your health insurance company and consider the cost of having a baby. Take a look at prenatal coverage, the cost of going out of network, the cost of a particular doctor or midwife, deductibles for prenatal visits and delivery, and insurance coverage of tests and procedures. Vaginal delivery costs around 7000 dollars, a cesarean section costs around 11,000 dollars and neonatal intensive care can cost around 3000 dollars per day without insurance.
Contact a financial advisor to find out the cost of raising a child and about saving. Families that make around 50,000 dollars a year are likely to spend around 200,000 dollars to raise a child.
Keep a check on your partner:
Keep a check in your partner too. Make sure that the limitations you set for yourself, you also make him follow. Caffeine, alcohol and weight have influence on the sperm as well as the eggs. A man's fertility can cause as many delays in conceiving as a woman's. Make sure he isn't stressed out and is eating healthily. Sperm production and quality is connected to a good healthy diet. Vitamin tablets such as Wellman tablets will advance his energy levels and make conception easier.
Have sex:
Have regular sex before you start trying. By getting comfortable with this activity on a regular basis, you will not have a problem when you need to have sex at certain amounts in order to conceive. Having sex with the intention to conceive can bring a lot of stress and pressure, so make sure you enjoy it. Buy some lingerie and feel sexy. It is suggested that women are more fertile when they are aroused so don't let it become a chore and have fun with it.
Mentally prepare yourself:
This is a big change in your life. There are many things you need to be sure about. Some of the things you should think about and discuss with your partner are about being equally committed about doing this, about religious differences affecting the child, giving up sleep, childcare responsibilities, balancing work and family, parenting a special needs child and hiring babysitters.
Are your prepared to dedicate yourself to these changes and responsibilities?
You may release stress by talking to a friend and confiding your emotions with them. They will support you and share your feeling of anticipation and excitement.
Have fun. Do all the crazy things you will have to avoid once you are pregnant. Ride a horse, Go on a rollercoaster. Treat yourself for this exciting journey to come.
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