Healthy Mom, Healthy Baby


How to Effectively Exercise and Eat Right for Mother and Child

Nutrition and Exercise During Pregnancy

You are what you eat and so is your baby. More than that, there are dozens of benefits of exercising while pregnant. Sure, each pregnancy is different, but in general, it’s important to remember that exercise and nutrition are two of the keys to a healthy pregnancy, less strenuous birth and getting your energy back once the baby is here. Not only that, but exercising can improve your emotional health before and after birth.


Eating Right

‘Eating for two’ may sound like an all access pass to eat whatever you want whenever you want, but what it really means is that you need proper nutrition for you and your growing baby. Snacking on fruits and vegetables throughout the day is an excellent way to get the key vitamins and minerals that both you and baby need.

As your pregnancy moves through the trimesters, your nutritional needs will change. Investigating the meaning behind your cravings will help ensure that your body is getting what it needs. If you’re craving potato chips, it might be the fat that your body is after. This can be better addressed by eating a fish high in Omega-3 fatty acids, such as salmon.

Vitamin B6 helps the body with red blood cell formation. You can find it in bananas, which are portable and easy. Work a yogurt snack into your routine. It is a good source calcium, which can help build baby’s bones while preventing bone loss in mommy.


Staying Active

There are multiple benefits to staying active while pregnancy. Naturally contact sports are out, but many others are still ok; especially during the first trimester. This includes cycling and running as well as yoga and other kinds of working out. Benefits include reducing blood pressure and lower back pain, making it easier to carry the weight of the baby, easier labors, reduced risk of needing a C-section, reducing mood swings, and cutting down the risk of postpartum depression.

Your regular exercise routine no doubt focuses on muscle groups in the arms and legs. These continue to be important, but don’t forget about your pelvic floor. This area of your body has a big job to do during the baby’s birth. Exercising this layer of muscle can help support bowel and bladder control during labor. Keeping it in good shape before the birth can also help it bounce back after baby arrives. It’s a simple exercise that can be done discreetly throughout your day.

It’s important to remember that your body is going through a great deal of change, so it is of utmost importance that you listen to it while you are pregnant. You don’t want to take it easy, unless under doctor’s orders, but you don’t want to push yourself beyond a safe place for you and baby. Just like your nutritional needs, the exercise levels that will be of most benefit will change as your pregnancy progresses. Don’t get down on yourself if you have less energy to devote to your exercise regime. Above all, you are preparing for a healthy birth.

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