What you eat and your fitness routine during pregnancy is very important. Staying healthy during your pregnancy is the best you can do to ensure the well being of your unborn baby and your health. To lessen the chance of gestation problems preserving an active and healthy lifestyle is essential.Also, it helps you to deal with stress and anxiety that is common during the gestation period.

Healthy During Pregnancy Tips

How To Stay Healthy During Pregnancy

1.See your gynecologist and your midwife soon-

The first thing you need to do after a pregnancy test confirms that you have good news to share with your loved ones is to book an appointment with your midwife or gynecologist for antenatal care at local children’s center, hospital or nursing home. You may register the consultation online. It is very essential to organised early care to make sure you get a healthy pregnancy to advise right from the initial days of gestation. Organised a file for the ultrasound scans and tests.

2.Eat a balanced and healthy diet-

The aim of the pregnant lady should be to eat a balanced and healthy diet. Consume five portions of vegetables and fruits every day. Make sure the fruits and vegetables and properly washed. One-third of what you eat should be carbs. Choose whole grains and brown rice so that you get plenty of fiber from your diet. Include protein sources such as beans, pulses, nuts, egg, fish and lean meat in your daily diet.

Eat a balanced and healthy diet

Make sure the egg should be boiled appropriately. Include two portions of sardine, salmon or mackerel in a week. Dairy products such as yogurt, cheese and milk should also be included in your daily diet.
For the first six months you don’t need to overeat or eat for two as you don’t need extra calories but for last three months, you will need 200 calories extra per day for the growth and development of your baby.

3.Stay hydrated-

To maintain the healthy blood pressure level, the water requirement of the body increases during the pregnancy. Try to consume at least 3 liters of fluid everyday. Fresh fruit juice, lime water, coconut water and skimmed milk are also counted along with water intake.

Stay hydrated

4.Be regular with the intake of supplements-

For the first three months, you are given folic acid. Taking folic acid reduces the risk of neural tube defect in the unborn baby. For the dose consult your gynecologist. During gestation, the requirement of vitamin D increases as vitamin D is required for the development of your baby’s bone and skeleton. Consult your doctor for vitamin D doses. Also, your midwife may prescribe iron capsules. Take all the supplements prescribed by your doctor.

5.Maintain Food hygiene-

It is essential to pay attention to food hygiene. Few foods are considered not safe to eat during pregnancy as they may harbor parasites or bacteria and pose a health risk to your unborn baby. Listeria bacteria may cause Listerine and may lead to miscarriage or stillbirth. Avoid unpasteurized milk, blue-veined cheeses, soft mold-ripened cheese, pate, raw or under cooked meat and raw shellfish.

Maintain Food hygiene

Partially boiled egg and uncooked meat may contain salmonella bacteria that may cause food poisoning. So avoid them.
Cut the risk of toxoplasmosis infection that may lead to neurological disorders or blindness in unborn baby by washing fruits and vegetables thoroughly and cooking meat thoroughly.

6.Be regular with the exercise routine-

You are pregnant doesn’t mean you can’t live an active life unless your gynecologist recommends bed rest. Practicing regular exercise under the guidance of a trainer or your midwife is beneficial for both you and your baby. Gentle exercises help you cope with the changes in posture, joint strains, promotes healthy weight, prevents gestational blood pressure and gestation diabetes. It increases chances of normal labor and makes it easy for you to get back into shape after pregnancy. Also, exercise boosts your mood. You may try 30-45 minutes brisk walk, yoga, or swimming. Talk to your gynecologist to learn which exercise is best for you.

7.Practice healthy habits-

If you are pregnant cut-down alcohol as alcohol via the bloodstream and placenta reaches your baby and may affect the brain development. Drinking alcohol in first trimester increases the chances of miscarriage and in the third trimester affects baby’s brain development.
Smoking during gestation may lead to serious health issues for your baby. Smoking increases the risk of low birth weight, premature birth, and stillbirth. Smoking may lead to miscarriage, placental abrupt ion and ectopic pregnancy so quit smoking.

Too much caffeine also increases the risk of miscarriage and low birth weight baby. Avoid caffeinated drinks such as tea, coffee, aerated drinks and energy drinks. Consumption of 200mg caffeine in a day is considered safe which is equal to two mugs of coffee.

8.Catch some rest-

You need more rest during your pregnancy. The high level of hormones circulating in your body makes you feel fatigue. It is advised to sleep on your side and entirely avoid lying on your belly if you are pregnant. Take a nap during midday and relax. Placing a wedge-shaped pillow under your bump will ease strain on your back and you will be able to sleep comfortably.

Catch some rest

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If your fitness goals are’t realistic enough the diet boredom and tough exercise regime will make it impossible for you to carry your decision for long.

How to Challenge Yourself and Make Some Sensible Fitness Goals

Let us make some smart, sensible and achievable fitness goals this year.

Realistic, healthy decisions you need to make

Stay Hydrated-

It is recommended that females should drink 2.7 liters of water and men 3.7 liters of water every day. However, the general recommendation may vary depending on temperature, physical activity, any health issue and specific medication.

Stay hydrated

Proper hydration is essential to detox the body and proper functioning of liver and kidney. It also promotes digestion. The best way to detox your body is to have a glass of lukewarm water every morning empty stomach. Drink water every time you empty your bladder and also half an hour before meals.

Eat pre-biotics-

Pre-biotics stimulates the growth of good bacteria in the intestines that promotes digestion. Prebiotics encourage the absorption of calcium and maintains bone health. By rendering satiety, pre-biotics refrain you to munch extra calories. A few examples pre-biotics foods are whole wheat, banana, soybeans, garlic, onion, dandelion leaves and asparagus. Yoghurt is a probiotic. Go for fat-free Greek yoghurt.

Eat 3-4 servings of fresh fruits and vegetables each-

Fruits and vegetables are rich in vitamins, minerals, fiber and are low in calories. Focus more on whole fruit rather on fruit juices. Eat seasonal fruits to subside your sugar cravings.

Eat 3-4 servings of fresh fruits and vegetables each

Mashed banana on your bread can be a better alternative to jam or mayonnaise spread. Instead of chocolate shake have Banana, papaya or apple shake. You can have banana and egg pancakes or apple pie as dessert instead of icecreams and sweets. Swap a bowl of instant noodles, pasta or chips with a bowl of vegetable or fruit salad. Consume baked, grilled or boiled vegetables.

Minimize intake of pro-inflammatory foods-

Have a meal with limited sugar, fats, salt and processed foods as they promote systemic inflammation and over the time leads to heart disease, diabetes, obesity, and hypertension. Focus more on anti-inflammatory foods such as nuts, whole grains, citrus fruits, and vegetables.

Consider healthy food swapping-

I am not saying to entirely ban your favourite foods but swap them with healthy choices. Instead of regular pasta, you can have whole grain pasta. Choose brown rice over white rice. Prefer oats, daliya, roti and brown bread over white bread.Choose jaggary and honey over refined sugar. Instead of fried foods eat grilled, poached, stemmed and roasted food.

Mindful eating-

Eating and talking on mobile phones, watching TV, working on laptops are distractions that tends you to overeat. Practice mindful eating, pay attention to what you eat Chew your food properly before swallowing. Enjoy your food.

Eat less but more often-

Instead of 3 big meals have six small meals to promote metabolism and energy level, control the blood sugar level and starves off hunger. Small but frequent meals encourage our body to burn extra fat.

Do not skip any meal especially breakfast-

Skipping meals is the worst thing to do. When you skip a meal, your body goes into conservative mode. Metabolism slows down. You crave for food and tend to overeat later. Eventually, you gain weight, and it becomes hard to lose weight.

Get enough sleep-

Do you know you are likely to gain weight if you are short on sleep. Deprived of sleep your brain becomes dull. The brain gets its energy from carbohydrates. In need of energy, sleep denied brain increases craving for high carbohydrate and energy-dense food.

Get enough sleep

Sound 7-8 hours sleep is nutrition for our brain and ensures a strong immune system, maintains an ideal weight, improves mood, temper and concentration.

Be physically active-

Regular physical activity magically improves the quality of your life Some of the fitness activity choices that do not require equipment are cycling brisk walk, run, jog, skip, swim anything. You may even join a yoga or aerobic classes. Try to devote 30 minutes of your everyday life to physical activity you enjoy. If your schedule is so tight that you cant spare even 30 minutes, try walking or cycling to your workplace.

Climb stairs-

This is a small change that you can make in your daily life. Instead of the elevator or lift go for stairs. It’s a great way to strengthen the core muscles, burn belly fat and tone up your body. Run up the stairs, take a break if needed. But make sure never to run down the stairs to prevent accidents.

Climbing stairs an exercise for which you don’t have to steal extra time from your busy schedule or spend money. Being low impact climbing stairs is safe for your knees.

Mind full shopping-

when you buy edibles read the label of every food items correctly. Select the food that is low in fat, salt and refined sugar.

Mind full shopping

Better start with one change at a time and then continue to add healthy choices. I am pretty sure you will succeed in completing your fitness goal this year.

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As you lose the fat and loose the skin that begins to appear the first rule that is not to panic, because this is a living organ where your skin will slowly returns to a shape that fits to your new body. There are lots of ways to tighten skin after weight loss and there is a many reasons to do. After the months of making the healthy lifestyle choices, you have to lose the weight. But even though that you’re at your goal weight but you still feel that bulky and the criminal is loose, sagging skin.

Nothing is more unfavorable than the feeling like you’re doing that everything is right, but without the result you really desire to show for it.But this type of process can be taken up to two years, here there are some steps that you can take in to make your skin tighten more quickly. Learn what to spend in and what to retrieve from your closet, you’ll defiantly have the fun for outfitting for your new shape.

Tighten Skin after Weight Loss

Stay Hydrated:

Attend to your hydration needs by drinking water which is a crucial component of maintaining the skin elasticity. While taking the both food and drink you should be take at least two liters of water in each day.

Eat Properly:

There are 2 necessary elements that can keep your skin plump and elastic i.e., collagen and elastin. Protein-rich foods like milk, legumes, cottage cheese, beans, tofu, nuts, fish and seeds where all contain collagen and elastin forming the components as well as oils help to maintain the healthy skin.

Eat Properly : Simple ways to Tighten Skin

Take Care of Your Skin:

Encourage and care your skin by daily exfoliation where that can be help to remove the dead skin cells and also increasesthe skin circulation. A hot bath with the sea salts and also minerals which can improve the skin tone and skin tightening creams that with herbal formulas and ingredients like aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E and vitamin A.

Stay away from the harsh detergents, like sulfates in soaps, shampoos and dishwashing liquids, limit your sun contact and stay away from the tanning booths, and limit your contact to hot and chlorinated water which decreasesthe skin elasticity.

Proper Outfit:

Even if your wear a muffin top if the jeans that she’s wearing are too tight that may not have the excess skin or loose skin after the weight loss. You just need to wear the clothes that fits better and get some serious thought while doing shopping for clothes.

Wearing inexpensive cloths that can look expensive when it fits to your body properly and fairly. If you’re hesitant with that fit, always go up a size and that will helps to avoid any wrinkling, which will highlightsthe excess skin.

Accessories and jewelry can never enlarge them with the weight loss or gain. Choose at least two types of belts in different widths where a thin belt will highlights a newly toned tummy and thick one will do the wonders to cinch the waist of a pre-weight-loss dress. In addition, another investment piece is an oversize necklace or statement of earrings.

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