One of the most significant events in a woman's life (and her husband's as well!) is that life-changing moment when she finds out that she is pregnant. Instantly, both woman and man start having a different perspective, and will work at everything to ensure that their baby turns out healthy. The surest way to have a healthy baby is to have a healthy pregnancy.
Here are five tips to help mums have a healthy pregnancy, and what dads can do to help her out:
1. Prenatal Health Care
Mums: Ensure that you get proper prenatal care. Consult a doctor or other health care provider like a certified nurse-midwife regularly from the very start of your pregnancy. Keep in mind all the questions that you have about pregnancy and childbirth so that you can ask them to your doctor or health care provider.
Dads: As much as possible, accompany your wife to every prenatal check-up. Knowing that you are there to support her and share in everything related to Baby will make a lot of difference.
2. Nutrition, Supplements and Proper Fluid Intake
Mums: Now is not the time to go on a diet or cut calories. Pregnant mums need about 300 extra calories a day, especially later on in your pregnancy when Baby grows quickly. Make sure your pregnancy foods are healthy, nutritious and include the following:
· Fruits
· Vegetables
· Lean meat
· Whole-grain products
· Low-fat dairy products
Also, your pregnancy diet should contain adequate amounts of calcium, iron and folic acid to help aid in Baby's proper development.
Drink plenty of fluids, especially water, as every woman's blood volume increases drastically during pregnancy. Julie Redfern, a registered dietitian and contributor to Babycenter.com, recommends drinking at least eight 8-ounce glasses of fluid per day, and an additional 8-ounce cup for each hour of light activity. Unsweetened or fresh fruit juice, milk, decaffeinated drinks, and water, of course, are considered good sources for your fluid intake.
Dads: Support the mum-to-be by eating and drinking healthily with her. Make sure that the food and drinks that you buy for her fit the recommended dietary guidelines for pregnant women. Gently remind her every day of the number of glasses of fluid she is recommended to take, and of the foods that she should be limiting or avoiding.
3. Exercise
Mums: The U.S. Department of Health and Human Services recommends that pregnant women have at least 2 hours and 30 minutes of moderate-intensity aerobic activity weekly, unless you are already highly active. If you were already doing intense aerobic activities before becoming pregnant, you may be able to continue your workouts, as long as your doctor permits it. To avoid any pregnancy complications though, it is always best to consult your doctor before you begin or continue any exercise regimen.
Dads: As much as possible, accompany her during her exercise routines. You can also incorporate light exercise into your daily routine with her, like taking leisurely walks together or going swimming together. Make sure that her doctor knows of the exercises and activities that you plan to do together though.
4. Sleep
Mums: You should get enough sleep during your pregnancy, as your body is working hard to protect and nurture your developing baby. Also, you will most probably be more tired than usual, and as Baby grows bigger, it may be even harder to get some sleep because of your tummy's big size. Usually lying on your left side with your knees bent is the recommended position for pregnant mums. It makes your heart's job easier as it keeps Baby's weight from applying pressure to the blood vessels that carry blood to and from your heart, legs and feet. This will also help reduce or prevent the formation of varicose veins and haemorrhoids.
Dads: Give your wife occasional back and foot rubs to help her relax before bedtime. Try to help decrease her level of stress by being extra supportive at this time. This may help her sleep easier.
5. Pregnancy and Childbirth Support
Mums: Most mums-to-be find dealing with the ups and downs of pregnancy, and of course, the life-changing event that is childbirth, easier when they are part of a support group or attend a pregnancy/childbirth class. These are perfect venues to exchange tips with other mums-to-be, share your experiences, and also receive instruction on the basics of childbirth and post-natal life, like breastfeeding, and basic infant care. Many times, the mums (and dads) who are "classmates" end up organizing playdates for their kids in the future.
Dads: If your wife chooses to join a pregnancy/childbirth class, it would be best to join her. Most childbirth instructors include the role that the father plays in the events leading up to the actual birth of the baby, and what he can do to help Mummy even after Baby is born.
Above all, remember that having a healthy pregnancy does not mean just taking care of Mum's physical health – it's best to be healthy emotionally, spiritually and financially as well.
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