Health Awareness During Pregnancy
Remaining
healthy is even more important than usual when you are pregnant.
You are now not only in charge of your own health, but that of your
unborn baby. You should think about your health as soon as you start
trying for a baby because the state of your health will have the
most influence on the health of your baby during the first few weeks
of pregnancy.
Eat
the right food
While
you are pregnant it very important to eat a healthy balanced diet.
Talk to your midwife about what you should be eating and whether
you need to make changes to your diet or even take supplements.
You are not 'eating for two'. Each woman and each pregnancy is different
and your needs will change throughout the pregnancy. Your GP and
midwife will be able to give you advice on the right foods for you
to eat to maintain a steady and healthy weight gain.
Listen
to your body and let your appetite tell you when, and how much,
to eat. However, eating lots of fatty foods, including cakes and
biscuits, will mean that you won't fill very quickly and will be
taking in lots of unnecessary calories.
As
a general guide, try to eat lots of vegetables and fruit. Starchy
foods, such as brown bread, baked potatoes, pasta and rice, are
'complex carbohydrates' that fill you up without being full of calories.
Your doctor will probably advise you to take extra supplements of
folic acid, if you have not already begun doing so, which has been
proven to reduce the risk of your baby developing spina bifida.
Avoiding
eating certain foods
When
you are pregnant there are some foods that you should avoid because
they are unsafe for your baby. These include:
Unpasteurized
cheeses, which may carry listeria (a bacteria that is killed
by the pasteurization process). Eating foods containing listeria
increases the risk of a miscarriage. Check the label when you buy
cheeses to find out if it is unpasteurized. If you are unsure -
however appetizing it looks - it is probably best to avoid it.
Raw
or undercooked meats may also contain listeria and should therefore
be avoided. It is probably a good idea to steer clear of shellfish,
sushi, and rare meats like steak. Also, if you are having a barbecue,
ensure the meat is thoroughly cooked before eating.
Raw
or lightly-cooked eggs may contain salmonella, an organism that
causes food poisoning. If you are pregnant it is best to eat hard-boiled
rather than soft-boiled eggs. Also, be wary of foods containing
raw egg, such as mayonnaise and mousse desserts. Always read the
label before buying foods to check whether they contain raw eggs.
Liver
contains high levels of vitamin A that can cause foetal abnormalities
if eaten in excess. Foods containing high amounts of liver, such
as paté, are therefore best avoided during pregnancy.
Certain
fish as the government's Food Standards Agency has recommended that
pregnant women don't eat shark, swordfish or marlin, as it may contain
potentially unsafe levels of naturally occurring mercury. They also
advise that women who intend to become pregnant, are pregnant or
breastfeeding, should eat no more than two medium-size cans of tuna
(with a drained weight of 140g per can), or one fresh tuna steak
per week. This is comparable to six rounds of tuna sandwiches or
three tuna salads per week.
Avoid
soil and animal faeces
Soil,
animal faeces and raw or undercooked meats can harbour an organism
called Toxoplasma gondii. Infection by this organism during pregnancy
is associated with a very high risk of foetal abnormalities. To
reduce your chances of becoming infected with this organism, wash
your hands and feet thoroughly if they come in contact with soil
or cat litter, avoid eating raw or undercooked meats, and wash all
vegetables thoroughly. If you have a cat, avoid emptying the litter
tray and always wear gloves when gardening.
Avoid
people with infections
Some
infections and illnesses, such as rubella (German measles) and chickenpox,
can seriously damage a developing baby if you contract them during
pregnancy. When pregnant it is therefore best to avoid anybody with
an infectious illness to safeguard the health of your unborn child.
Most
women are vaccinated against rubella when they were teenagers. However,
if you are considering becoming pregnant it is best to talk to your
GP to find out whether your vaccines are up-to-date. If you need
any vaccines your GP will arrange them for you and then advise you
to wait a while before getting pregnant.
Quit
smoking
Quitting
smoking is one of the most important things you can do for the health
of your unborn child. Really try to quit when you find out you are
pregnant, or better still, before you even start trying for a baby.
Also avoid sitting in smoky environments. If your partner smokes
try to persuade him to quit or at least not smoke when you are around.
Medical
research has shown that pregnant women who smoke are more likely
to have a miscarriage. Babies born to smokers also tend to be smaller
because they are starved of oxygen in the womb.
Help
and advice on quitting, is available in lots of places. Many women
find that during pregnancy, they develop a strong dislike of cigarettes,
even if they were quite heavy smokers previously, which can kick-start
the quitting process. For advice and support, talk to your GP or
telephone the Quitline on 0800 002200 (in the UK).
Give
up alcohol
Try
to give up alcohol all together during pregnancy. Excessive alcohol
consumption and binge drinking are harmful to your baby. If you
drink a lot of alcohol normally, cut down and try to cut it out.
If you find stopping drinking alcohol difficult, ask your GP or
midwife for advice.
Take
regular exercise
Just
because you are pregnant doesn't necessarily mean you should give
up regular exercise. Exercise is good when pregnant because it will
keep your body healthy and will help you feel less stressed. Most
pregnant women can do pretty much everything they would normally
do exercise-wise, particularly during the first few months of pregnancy.
However, high-impact activities such as aerobics and step classes
are best avoided because they put a strain on your joints. Walking,
swimming and cycling are good activities when pregnant. Obviously
as you get larger, and your movements become slightly more restricted,
some activities may have to be put on hold until after you have
given birth.
Some
women with particular medical problems such as high blood pressure
or who have had miscarriages before may have to avoid particular
activities during pregnancy. Talk to your doctor about what kind
of exercise you can do while pregnant.
Relax
Getting
stressed is unhealthy at any time, but particularly during pregnancy
because it can raise your blood pressure, which is harmful for the
baby. It is therefore best to avoid stressful situations when pregnant
and, if you normally have a hectic life, try slowing down and relaxing
more. If stress is a particular problem for you, consider taking
up yoga or meditation.
Be
wary of medicines
Taking
some medicines while pregnant can harm your unborn child. The Government
has strict laws in place ensuring medicines are tested and safe
to use during pregnancy.
When
you first find out you are pregnant ask your GP about whether it
is safe to continue taking any medicines you take regularly. If
any doctor wants to give you medicines tell them that you are pregnant
so they can ensure you can take it during pregnancy.
Some
over-the-counter medicines from pharmacies should also be avoided
in pregnancy. If you want to buy any over-the-counter remedies or
want to take vitamin supplements, ask your pharmacist for advice
first.
Avoid
certain chemicals
Some
chemicals can harm babies if their mother is exposed to them while
pregnant. Most of these chemicals are found in places like factories
rather than in everyday products in the home. Chemicals that can
be harmful include those found in paints and varnish, products derived
from lead and arsenic and anaesthetic gases.
If
you work with any of these or other chemicals, tell your employer
and/or union official when you find out you are pregnant. If there
are any harmful chemicals in your work environment, you can discuss
how you can reduce your exposure to them, perhaps by altering your
job while you are pregnant.
Being
pregnant is a wonderful time for you and your partner. Although
it seems that there are lots of things to remember about what you
should and shouldn't do - it will all become second nature in no
time. Enjoy your pregnancy and try not to get worried and anxious.
Having said that, every pregnant woman will worry at some stage
during her pregnancy - it's inevitable! If you have any questions
or concerns, be sure to call your GP or midwife to talk things over
- they will always be glad to set your mind at ease.
Source:
Mothercare
