Ensure a Balanced Diet
Every day, mothers should consume 2.0 to 2.5 liters of water (equivalent to 8 to 10 glasses of water) to facilitate the movement of food through the intestines more efficiently and maintain a healthy digestive system.Adjusting Sleep Positions
2.0 Ensure a Balanced Diet
For a healthy pregnancy, maintaining proper sleep positions is crucial. Adequate sleep contributes to overall well-being and supports the development of the baby. To enhance comfort during sleep, consider using pillows to support various body parts. Avoid sleeping on your back for extended periods, and experiment with different positions to find what feels most comfortable.
During pregnancy, using a high pillow and adding a slight incline under the lower back while sleeping can alleviate discomfort caused by bloating. This position prevents stomach acid from refluxing upwards, a factor that exacerbates bloating.
Use a high pillow and add a slight incline under the lower back to reduce discomfort when experiencing bloating during pregnancy.
Sleeping Inclined to the Left
For optimal sleep during pregnancy, lying inclined to the left is highly recommended. This sleeping position is the best for pregnant women, avoiding pressure on the belly and facilitating easier blood circulation from the mother to the fetus.Enhance the intake of fiber-rich foods to address common digestive challenges during pregnancy, such as bloating, heartburn, constipation, and hemorrhoids.
Ensure an adequate daily fiber intake by incorporating a variety of seasonal fruits and vegetables into your meals, preferably organically grown. Additionally, supplement with three specific options:
Nutrient-rich Avocado:
Just half an avocado provides 6-7 grams of fiber, along with healthy fats, vitamins, and minerals beneficial for your health.
Limit caffeine intake to no more than 20g per day, preferably consumed after meals or in the early morning for improved digestion.Steer clear of tobacco and stimulating substances to mitigate adverse effects on both the developing fetus and digestive functions. Smoking disrupts gastric fluids, exacerbating bloating and indigestion.
Avoid smoking and alcohol consumption during pregnancy as they impede metabolic processes, contribute to nutritional deficiencies, and heighten the risk of severe bloating and indigestion.
Pregnant women should steer clear of alcohol and tobacco smoke.
Avoid proximity to individuals who smoke.Incorporate gentle exercises into your routine to promote well-being during pregnancy.
Exercise is a fantastic remedy for combating constipation during pregnancy. Choose gentle activities like strolling in the park, practicing yoga at home, tending to plants… You'll feel much more at ease.
Depending on health and pregnancy stage, each mother should engage in exercises tailored to her needs. To ensure the well-being of both mother and baby, consult an obstetrician or fitness expert before starting a workout routine suitable for you.
- Opt for light and moderate movement
- Avoid high-risk sports that demand excessive energy and pose dangers, such as skateboarding, diving, judo...
- Rest immediately if feeling fatigued. Pregnant mothers should not push their bodies beyond limits. Take a break if tired or uncomfortable to avoid unnecessary impacts.
Regular exercise enhances the mother's digestive system and promotes overall well-being, keeping her fit and facilitating an easier childbirth.
Take a leisurely stroll in the parkAbdominal massage is a safe solution to stimulate digestive activity, especially beneficial when dealing with bloating and constipation during pregnancy. This therapy effectively alleviates stiffness and discomfort in the abdominal area. Pregnant individuals should use gentle hand pressure to avoid any unintended complications.
Abdominal Massage for Expecting Mothers
Dad Devotes Time to Care, Massages Mom-to-Be's Belly7. Adjusting Calcium and Iron Intake
Pregnant women experiencing constipation due to calcium and iron intake is a common reality. Alongside the discomforts of pregnancy, constipation adds psychological concerns about supplementing minerals. This inadvertently leads to calcium and iron deficiency in both mother and baby. So, how can pregnant women comfortably supplement enough calcium and iron each day?
For a healthy pregnancy, robust childbirth, and future child care, expectant mothers should supplement around 30mg of iron and 1000-2000mg of calcium daily. However, these two should not be taken together as they can hinder each other's effectiveness.
Therefore, pregnant women should note:
When supplementing iron
- Take it 1-2 hours after meals.
- For optimal iron absorption, increase the consumption of vitamin C-rich foods.
- Avoid taking iron with tea or coffee as the tannin content reduces iron absorption.
- Drink plenty of water and consume fiber-rich foods to prevent constipation.
When supplementing calcium
- Take it in the morning or afternoon with plenty of water, avoiding evening intake to reduce the risk of kidney stones and constipation.
- Moreover, daytime exposure to sunlight enhances calcium absorption efficiently.
- Calcium supplements should also include vitamin D and magnesium to enhance the body's absorption.
- In addition to not combining it with iron, pregnant women should avoid taking calcium with tea or cocoa as it reduces the body's absorption capacity.
- When supplementing iron and calcium, pregnant women should consult a doctor for the right dosage. Additionally, natural sources of iron and calcium in the diet, such as beef, broccoli, whole grains, milk, dairy products, seafood, and eggs, are highly recommended.
To prevent this situation, every day expectant mothers should supplement at least 30mg of iron and 1000–2000mg of calcium.
Reasonable and Effective Iron and Calcium SupplementationThe content is developed by the Mytour team with the aim of customer care and solely to inspire travel experiences. We do not take responsibility for or provide advice for other purposes.
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