With the beginning of a pregnancy, a new stage of life begins, an exciting time begins. In addition to the joy of being pregnant, however, uncertainties or doubts often arise about how best to behave during pregnancy for the benefit of your unborn baby. A variety of brochures specifically for pregnant women provide advice on topics such as nutrition, health and well-being. The Pregnancy Checklist is intended to provide further guidance.
Pregnant – what do you have to consider now?
Pregnancy gives rise to new life. For about 40 weeks, the baby develops in the womb – a time that is usually accompanied by various emotional states of the pregnant woman. Of course, every woman wishes for an uncomplicated and harmonious pregnancy, but often she is plagued by doubts about whether she is really doing the right thing. After all, as a pregnant woman, you don’t want to do anything wrong. There are still many old wives’ tales circulating about what you are allowed to do when you are pregnant and what not. Most of this advice is long outdated, but pregnant women can still do something good for themselves and their baby if they observe the following points.
Balanced diet
Especially on the subject of nutrition during pregnancy, the rumor persists that a pregnant woman must eat portions for two. In fact, there is a higher energy requirement in a pregnancy than before, but this corresponds to only about 250 – 500kcal more per day. Feasting to the extent therefore does not remain without consequences also during a pregnancy. A balanced diet with a balance of carbohydrates, proteins, fats and vitamins can positively support the growth and development of a baby.
Checklist nutrition during pregnancy:
- Balanced diet with fresh fruits and vegetables.
- Calcium as well as vitamin D can promote bone formation of a baby
- Most important vitamin in the first weeks of pregnancy: folic acid
- Vitamin C to strengthen the immune system
- Best to avoid raw meat, raw fish, as well as raw dairy products because of the increased risk of toxoplasmosis
- Refrain from white as well as blue cheese because of the possible risk of listeriosis.
- Coffee as well as cola best enjoy caffeine-free (up to 300mg of caffeine per day in pregnancy, however, according to nutrition experts are classified as safe)
Throw habits overboard
Those who are pregnant, as a rule, do not have to turn their lives 180 degrees. However, there are vices or habits that should be discarded as early as possible during pregnancy in favor of the baby and its development. These include classic stimulants such as alcohol and nicotine, both of which are increased risk factors for the well-being of a baby. Delayed growth, damage to the brain and organs can be the result. Nicotine, alcohol as well as other drugs can lead to malformations as well as miscarriage of a baby.
Checklist habits in pregnancy:
- Completely abstain from drugs
- Complete renunciation of so-called stimulants such as alcohol and nicotine
- Take medication only after consultation with the doctor
- No dieting and fasting during pregnancy
- Do not perform physically heavy work
- Do not lift heavy
- Intensive dental care (from the 4th month teeth are more susceptible to decay than before).
All around happy with sports and exercise
Regular exercise is also good for well-being during pregnancy. In addition, it can additionally reduce stress, which is very important, especially during pregnancy. Those who do not experience any complications during their pregnancy can choose the type of sport they like. However, sports with an increased risk of falling, such as skiing or inline skating, are not recommended. Sports during pregnancy should in no case lead to physical overexertion.
Checklist sports and exercise during pregnancy:
- Ideally suited are relaxation exercises
- Special offers for pregnant women, such as yoga, water gymnastics, dancing.
- Caution in sports with increased risk of falling.
- Caution with ball sports (such as handball, basketball or beach volleyball).
- Under no circumstances strain the straight abdominal muscles
The checklist pregnancy is intended as a guide in a complication-free pregnancy. For complaints within a pregnancy and questions about individual behaviors, the gynecologist as well as the midwife can give binding information.
