Having a Healthy and Happy Pregnancy

Making sure your pregnancy is a healthy and happy one can help reduce the risk that your child will be born with a birth defect or health problem. I was doing some research the other day and came across several articles about having a healthy pregnancy. I would like to share exceprts from one by Rebecca D. Williams from the US Food and Drug Administration.

Worries and pregnancy seem to go hand in hand. Fortunately, however, most women of childbearing age are healthy and most pregnancies are considered "low-risk." For most women, the surest way to have a healthy baby is to live a healthy lifestyle. The March of Dimes suggests the following precautions:

• Get early prenatal care, even before you're pregnant.
• Eat a well-balanced diet, including a vitamin supplement that contains folic acid.
• Exercise regularly with your doctor's permission.
• Avoid alcohol, cigarettes, and illicit drugs, and limit caffeine.
• Avoid x-rays, hot tubs, and saunas.
• Avoid infections.

Eating for Two

Good nutrition is another crucial step in having a healthy baby. A pregnancy takes about 300 extra calories a day to maintain, and an average-sized woman can expect to gain between 25 and 35 pounds overall.

Those extra calories should be nutritious ones, however. A pregnant woman needs a balanced diet complete with protein, fruits, vegetables, and whole grains, and a minimum of sweets and fats.

"Good nutrition is extremely important even before a pregnancy," says Shirley Blakely, Ph.D., a registered dietitian with the Food and Drug Administration's Center for Food Safety and Applied Nutrition. "If nature favors the growing fetus, the mother will suffer if she hasn't had a good diet."

According to the March of Dimes, a pregnant woman should increase her daily food portions to include:

• 6 to 11 servings of breads and other whole grains
• 3 to 5 servings of vegetables
• 2 to 4 servings of fruits
• 4 to 6 servings of milk and milk products
• 3 to 4 servings of meat and protein foods
• 6 to 8 glasses of water, and no more than one soft drink or cup of coffee per day to limit caffeine.

Some nutrients have been found to provide specific benefit to mother or child. For example, the B vitamins have been found to be especially important. One of them, folate, or its synthetic form, folic acid, can reduce the risk of birth defects of the brain and spinal cord, called the "neural tube."

Natural sources of folic acid include green leafy vegetables, nuts, beans, and citrus fruits. It's also in many fortified breakfast cereals and some vitamin supplements.

Calcium and iron are also especially important during pregnancy. Getting enough calcium will help prevent a new mother from losing her own bone density as the fetus uses the mineral for bone growth. Iron helps both the mother and baby's blood carry oxygen. Most women need supplements to maintain adequate levels of these minerals. A daily vitamin supplement, while not an adequate substitute for a healthy diet, helps fill in the gaps on days when a woman's diet is less than perfect.

Avoid Infections

Many infections during pregnancy can be dangerous to an unborn child. Urinary tract infections and any sexually transmitted diseases need to be treated immediately.

Cat litter and raw meat may contain the parasite Toxoplasma gondii, which can cause toxoplasmosis infection. It's rare for a pregnant woman to get the infection, but if she does, her baby could be at risk for serious illness or death. Get someone else to change the kitty litter if possible, or wear a face mask and rubber gloves for protection.

Problems also may arise when a pregnant woman eats undercooked or raw foods, or cooked foods that have been cross-contaminated with bacteria from raw food nearby. Food poisoning can cause meningitis, pneumonia, or even death to an unborn child, plus the vomiting and diarrhea involved leave the mother exhausted and dehydrated.

Another interesting website I found is one created by Huggies called Happy and Healthy Pregnancy

I wish you good luck on your pregnancy and hope that it is a joyful experience. And remember to be smart about what you put in your body, because your putting it into your baby's body too!