Pregnancy does not have to be a time of deprivation. Many women even feel quite well, have beautiful skin and look quite simply “blooming”. Nevertheless, pregnant women should pay attention to some things, especially nutrition and digestion.
1. many fibers and sufficient liquid
Constipation (constipation), which is common during pregnancy, can be reduced by eating enough fiber (whole grains, vegetables, fruits) and drinking enough fluids (more than two liters daily). Dried fruit (dried apricots, prunes, or figs) is particularly effective for stubborn constipation. Iron supplements promote constipation!
2.Be careful with raw animal products.
Consumption of raw meat (especially pork), raw eggs, and raw dairy products should be avoided during pregnancy as a precaution. Although the likelihood of infection with listeria and toxoplasma is relatively low, the consequences can be fatal. More generally, increased attention should be paid to hygiene.
3. do not eat for two
Hormonal cravings often lead to eating larger amounts of food.
- Eating several small meals can reduce heartburn (reflux), which is more common in pregnant women.
- Fiber-rich products should be preferred to fatty foods.
- Carbonated drinks should be replaced with non-carbonated ones.
- Lying down immediately after eating should be avoided.
4. exercise during pregnancy
A lot of exercise is also recommended during pregnancy. It promotes blood circulation, relaxes tension and improves mood. All sports in which gentle movements dominate are permitted, such as swimming, gymnastics, cycling and hiking. In addition, regular exercise reduces the tendency to constipation.
5. avoid deficiency symptoms
Complete renunciation of all animal products (strict vegetarianism, veganism) carries dangers. The lack of high-quality protein, calcium, iron, vitamins and certain essential fatty acids can cause deficiency symptoms. If eggs and milk are consumed in sufficient quantities, a balanced diet is basically possible. However, iron intake must be closely monitored.
6. abstain from alcohol and nicotine.
Even small amounts of alcohol can cause great harm to unborn babies (fetal alcohol syndrome). Therefore, as a precaution, alcohol should be avoided completely during pregnancy. The same applies to nicotine.
7. caution with caffeine
Consumption of caffeinated beverages should be limited to two cups of coffee (four cups of black tea) per during pregnancy. Excessive consumption will lead to unnecessary circulatory stress on the baby.
8. nausea and vomiting
Nausea and vomiting are very common in pregnant women and are not unusual. Sometimes it helps to have something small before getting up (rusks, bread, tea).
9.Help with digestive problems.
If there are digestive problems, such as flatulence and bloating, foods that cause them (beans, onions, leeks, cabbage) should be avoided. Certain teas (fennel tea or caraway tea) relieve discomfort.
