When you’re pregnant, it’s essential to take care of your body for the health of both you and your baby. Proper prenatal care, good nutrition and exercise are important steps toward a healthy pregnancy.

Here are some tips to help protect your body during pregnancy.

1. Eat a Healthy Diet

During pregnancy, a healthy diet is vital for the health of both the mother and baby. A diet rich in essential nutrients such as protein, iron, folate, calcium, and vitamins A, C, and D can help ensure healthy fetal development.

Choose foods that provide the necessary nutrients, such as lean protein, whole grains, fresh fruits and vegetables, and low-fat dairy products. Avoid consuming high mercury seafood like shark, swordfish, mackerel, and tilefish.

2. Stay Hydrated

Drinking enough water is important during pregnancy, as it helps flush out toxins and keeps the body hydrated. It’s recommended to drink at least eight glasses of water per day and more if you’re exercising regularly.

Besides water, you could include fresh juice, smoothie, coconut water, and herbal tea in your diet to stay hydrated all day.

3. Exercise Regularly

It is important to stay active during pregnancy. Regular exercise can help prepare your body for childbirth by improving your breathing, circulation, and muscle tone. Exercise can also help reduce the risk of gestational diabetes and other complications.

However, discuss your exercise regimen with your doctor before starting any new activity. Consult with him about the type of exercise and intensity as it may vary from one expecting mother to another.

4. Get Plenty of Sleep

Sleep improves your overall health by reducing stress levels and improving brain function. Getting enough sleep during pregnancy can help reduce the risk of preeclampsia and other complications.

Try to get at least seven to eight hours of sleep at night; even napping during the day can help you get enough sleep.

5. Avoid Certain Foods and Beverages

There are some foods and beverages that pregnant women should avoid because they can be harmful to the developing fetus. Foods that are not safe to eat during pregnancy include raw or undercooked meats, fish, and eggs, deli meats, and soft cheeses.

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Pregnant women should also limit their caffeine intake and avoid alcohol altogether.

6. Wear Comfortable Shoes

During pregnancy, the weight gain and increased blood volume can cause foot and leg swelling. It’s important to wear comfortable and supportive shoes that don’t put extra pressure on your ankles.

Avoid wearing high heels, which can increase the risk of falls.

7. Take Prenatal Vitamins

Prenatal vitamins can help fill the nutritional gaps during pregnancy. They contain essential minerals and vitamins that may be difficult to obtain from food alone.

Talk to your doctor about which prenatal vitamin best suits your specific needs, as each expecting mother is different.

8. Practice Good Posture

As your pregnancy progresses, your center of gravity shifts, and your body changes, which can result in poor posture. Good posture can help reduce back pain, a common issue for pregnant women.

Try to sit up straight and keep your shoulders back, and invest in a good quality pregnancy pillow.

9. Monitor Your Weight Gain

Gaining the right amount of weight during pregnancy is important for your health and your baby’s. However, excessive weight gain can lead to complications such as gestational diabetes and pre-eclampsia.

Your doctor will advise on the recommended weight gain based on your pre-pregnancy BMI (Body Mass Index).

10. Manage Stress

Pregnancy can be stressful, so it’s important to find ways to manage stress levels. Find activities that help you relax, like meditation, yoga, or deep breathing exercises.

You could even ask your partner or friends to help with chores, errands, and appointments to reduce stress during these months. Stress management can play a significant role in managing pregnancy complications.