Physical activity and exercise during pregnancyRegular and controlled physical activity during pregnancy is considered an important part of a healthy lifestyle. Scientific evidence shows that safe exercise, if not medically prohibited, is beneficial for most pregnant women and can improve the physical and mental health of the mother.
Benefits of regular exercise
Regular exercise during pregnancy helps control weight gain, improve blood circulation, reduce back pain and muscle pain, and reduce the risk of gestational diabetes. Physical activity is also associated with reducing anxiety, improving mood, and increasing sleep quality. Studies have shown that women who are active during pregnancy usually experience an easier delivery and have a shorter recovery period.
Safe Exercises During Pregnancy
Low-risk and moderate-intensity exercises are recommended for pregnancy. Safe options include walking, swimming, pregnancy yoga, gentle stretching, and pelvic floor strengthening exercises. Performing these activities should be done regularly, with controlled intensity and according to the physical conditions of the mother, and warming up and cooling down the body should be taken into account. Things like active bleeding, risk of premature birth, preeclampsia, serious heart or lung problems and some pregnancy abnormalities require avoiding exercise or doing it only under the supervision of a doctor. If symptoms such as dizziness, severe shortness of breath, chest pain or abnormal contractions occur, physical activity should be stopped immediately. Hormonal changes, weight gain, and physical ailments can disrupt the sleep pattern, but following the correct principles of sleep can prevent many of these problems.
Recommended amount of sleep
Based on scientific evidence, pregnant women need an average of 7 to 9 hours of sleep a night. In some stages of pregnancy, especially the first and third trimesters, the need for more rest and short daily naps is normal. Doctors confirm that lack of sleep during this period increases the risk of gestational hypertension, gestational diabetes and chronic fatigue.
Improving sleep quality during pregnancy
To improve sleep quality, follow a regular sleep schedule, sleep on the left side, use supportive pillows and avoid caffeine consumption in the late hours. Day is recommended. Also, creating a calm sleep environment, reducing the use of screens before sleep, and doing relaxation exercises can help you sleep deeper and better. It has a mother and fetus.
Effect of stress on pregnancy
Chronic stress during pregnancy can be associated with an increased risk of premature delivery, low birth weight of the baby and sleep disorders of the mother. Scientific research confirms that extreme stress leads to hormonal imbalance in the mother's body. This issue affects the natural development of the fetus.
Scientific methods of stress reduction
Methods such as deep breathing exercises, meditation, gentle physical activity, social support and expert counseling are among the most effective ways to reduce stress in pregnancy. Creating a balance between rest and daily activity also plays an important role in maintaining mental peace.
Medical care and pregnancy follow-up
Regular medical care during pregnancy is considered one of the main pillars of a healthy lifestyle and plays an important role in prevention, early diagnosis and management of possible complications. The basic follow-up of pregnancy based on scientific guidelines preserves the health of the mother and provides conditions for the safe growth of the fetus.
Regular examinations during pregnancy
Periodic examinations of pregnancy provide the possibility of continuous monitoring of the health status of the mother and the development of the fetus. In these referrals, indicators such as blood pressure, weight, blood sugar level, hemoglobin status and fetal growth are examined. These regular evaluations help in the early identification of problems such as gestational diabetes, anemia, fetal growth disorders and preeclampsia and make timely interventions possible. And the baby is against serious infections. Vaccines such as influenza and pertussis are known to be safe and effective based on scientific evidence. Also, performing screening and diagnostic tests to check infections, genetic disorders and the general state of the mother's health is one of the requirements of standard pregnancy care.
Avoid unhealthy habits
Avoid unhealthy habits during pregnancy is necessary to maintain the mother's health and prevent serious damage to the fetus. Scientific evidence shows that some behaviors can have irreparable effects on fetal development and pregnancy outcomes.
Tobacco and alcohol consumption
Smoking during pregnancy is associated with an increased risk of miscarriage, premature birth, low birth weight and respiratory disorders. Alcohol is also transferred to the fetus through the placenta and can lead to developmental disorders, brain damage and fetal alcohol syndrome. No safety level has been confirmed for alcohol consumption during pregnancy.
Use of illegal drugs
The arbitrary use of drugs, supplements and illegal substances during pregnancy can disrupt the normal development of the fetus. Some drugs can cross the placenta and cause birth defects or functional problems. Any drug use during pregnancy should only be done under the prescription and supervision of a doctor.
Frequently Asked Questions
Can following a healthy lifestyle really prevent pregnancy complications? Slow?
Yes. Valid scientific evidence shows that proper nutrition, safe physical activity, adequate sleep, and avoiding unhealthy habits can significantly reduce the risk of complications such as gestational diabetes, high blood pressure, premature birth, and low birth weight.
Can all pregnant women exercise?
In most cases, moderate-intensity physical activity is safe for pregnant women. And it is useful. However, if there are specific medical conditions, the type and amount of exercise must be determined with the doctor's opinion.
Is it necessary to take supplements during pregnancy?
Some supplements such as folic acid, iron and vitamin D may be necessary, but their use should be done based on individual needs and under the supervision of a doctor. Arbitrary consumption of supplements is not recommended.
Summary
A healthy lifestyle during pregnancy plays an essential role in maintaining the mother's health and providing safe and favorable growth conditions for the fetus. A balanced diet, safe physical activity, adequate sleep, stress management, regular medical care and avoiding unhealthy habits are a set of actions based on scientific evidence that can significantly reduce the risk of pregnancy complications. Following medical advice and making informed decisions during this period will not only create a healthier pregnancy experience, but also affect the long-term health of the baby. Continuous attention to the physical and psychological needs of the mother is the key to achieving a safe and successful pregnancy. href="https://www.ncbi.nlm.nih.gov/books/NBK615641/" target="_blank" rel="nofollow noopener">World Health Organization (WHO) Comprehensive Guide to Antenatal Care
