Must read for pregnant women: An introduction to things you need to pay attention to during early pregnancy
Pregnancy is a very special period for women. Pay attention to reasonable diet, scientific exercise and lifestyle, etc., which have a vital impact on pregnancy and fetal development. This article will introduce things that pregnant women should pay attention to in the early stages from aspects of nutrition, exercise, living habits, mental health, etc., hoping to bring practical help to expectant mothers.
1. Reasonable diet
In the early stages of pregnancy, pregnant women need more energy and nutrients to support the development of the fetus, so diet is very important. Eat a variety of foods as much as possible, especially protein, iron, calcium and other nutrients necessary for growth and development. However, pregnant women should also pay attention to dietary safety and hygiene issues and avoid eating raw food and fish containing large amounts of mercury and other harmful substances. In addition, pregnant women should pay attention to the way they eat. Small and frequent meals can help reduce discomfort symptoms such as nausea and vomiting.
(1) Protein
Protein is the basic element that constitutes fetal tissue, and pregnant women should increase their intake appropriately. Foods rich in protein include lean meat, eggs, tofu, fish, shrimp, etc.
(2) Iron
Pregnant women need double their iron intake to meet the needs of their fetus and themselves. Foods rich in iron include red meat, chicken, fish, chicken liver, beans, etc. At the same time, you can also help the absorption of iron by pairing it with foods rich in vitamin C.
(3) Calcium
The demand for calcium during pregnancy is about 40% higher than usual. Calcium contained in food includes milk, dairy products, beans, fish and shrimp, etc. You can also bask in the sun appropriately to increase the body\’s absorption of vitamin D and help the absorption of calcium.
2. Scientific Movement
You should exercise appropriately in early pregnancy to maintain good physical health, but you need to pay attention to the safety and appropriateness of exercise. It is recommended to choose some slow exercises that are easy to master, such as walking, yoga, pregnancy yoga, water sports, jogging, etc. Exercise suitable for pregnant women can promote good blood circulation, improve sleep quality, control weight, balance emotions, etc.
(1) Take a walk
Walking is a low-intensity exercise that is very suitable for pregnant women. It can relieve back pain during pregnancy and strengthen bones. Pregnant women can choose to walk for 20-30 minutes every day.
(2) Yoga
Pregnant women can choose some yoga courses specially designed for pregnant women, including chest expansion, stretching, breathing and other aspects of movements. Yoga can relieve stress during pregnancy, strengthen muscles, and relax and unwind freely, etc.
(3) Water sports
Water exercise is an excellent form of exercise for pregnant women and can relieve physical discomfort symptoms such as limbs and joints. Pregnant women can choose swimming, aqua aerobics, etc., and take classes three times a week for about an hour each time.
3. Pay attention to living habits
Pregnant women need to pay attention to their living habits in the early stages of pregnancy to maintain physical and mental health and stability. These lifestyle habits include timely treatment of pregnancy reactions, maintaining adequate sleep and rest, quitting smoking and drinking, etc..
(1) Pregnancy reaction
Pregnant women may often feel uncomfortable symptoms such as nausea and vomiting in the early stages of pregnancy. These pregnancy reactions can be improved through reasonable diet, exercise, and measures to prevent motion sickness.
(2) Sleep and rest
Sleep and rest are important issues that pregnant women need to pay attention to in the early stages. It is recommended to create a good sleep environment in advance and ensure that the sleep time is no less than 8 hours a day.
(3) Quit smoking and drinking, etc.
During pregnancy, you should try to quit all harmful substances, including tobacco, alcohol, and extremely high caffeine content. Quitting smoking and drinking can effectively improve fetal development and maternal health.
4.Mental health
Pregnant women need to maintain a stable mentality and good social activities in the early stages of pregnancy, and make full use of the support and care of family and friends.
(1) Maintain an optimistic attitude
Maintain an optimistic attitude and actively face various problems and difficulties in early pregnancy.
(2) Good social activities
Pregnant women need to make full use of the support and care of family and friends and participate in as many pregnancy-related social activities as possible.
(3) Pay attention to mental health
Pregnant women should pay attention to maintaining their own mental health in the early stages, which can be done through psychological consultation or discussions with family and friends.
Summary
Pregnancy is a very special period for women, and they need to pay special attention to their physical health. This article introduces in detail what pregnant women need to pay attention to during early pregnancy from four aspects, including reasonable diet, scientific exercise, paying attention to living habits and mental health. I hope all expectant mothers can have a happy pregnancy experience and spend this special stage healthily.
