Food, Sleep and Exercise – 3 Essentials of Healthy Pregnancy

Pregnancy is the most exciting as well as the stressful period in the life of a woman. There is not a list of dos and don’ts during pregnancy because pregnancy is a natural phase in a woman’s life. We recommend based on how you feel, you can make decisions about what to consume and thing to do unless you have a high-risk pregnancy.

• Have antioxidant-rich fruits: A good rule of thumb is to eat different coloured fruits such as oranges, strawberries, apples and bananas.
• Eat small meals: You can break down your three main meals into smaller meals to satiate any mid-meal hunger pangs and gain the requisite calories.
• Don’t skip meals: Your baby derives its nutrients from you, so if you’re not eating well, it could also harm your baby.

• If you want to travel, it is usually safe to travel by bus, train or air. We may recommend travelling in the second trimester
• Avoiding tobacco, recreational drugs and alcohol as these could harm you and your baby.
• Avoiding uncooked food. Make sure vegetables are thoroughly washed and cleaned before they are cooked. If possible, switch to organically grown vegetables.
• You can take the stairs and drive during pregnancy unless suggested otherwise by your doctor

• Skipping any antenatal check-ups
• Never delay your tests: Get yourself tested for anaemia, thyroid problems, diabetes etc. on time in the first trimester. Make sure you also get the 12-week ultrasound and double-marker test to assess the risk of Down’s Syndrome

• Don’t miss your level-2 ultrasound which is advised in the second trimester, around 18-20 weeks.
• Don’t stress about feeling or not feeling baby movements by a certain time. Every pregnancy is different, so as long as your pregnancy is progressing smoothly, you may have nothing to worry.

• There are no restrictions about foods to avoid during pregnancy, as long as you’re consuming the right calories. This would mean cutting down on packed juices, biscuits, fried foods and junk food that would put you at risk of gaining too much weight and facing problems during labour.

• Don’t restrain yourself from household chores and take unnecessary pregnancy precautions in the 7th, 8th or 9th month.
• Keep yourself physically active, especially if you’ve so far led a routine with little exercise.

A good night’s rest is as essential as is eating the right food and exercising. One should sleep at least eight hours every day.