6 Healthy Lifestyles during Pregnancy

Pregnancy is a time full of changes and challenges, both physically and emotionally. Maintaining health during pregnancy is very important for the well-being of the mother and optimal development of the fetus. Of course, family support and a healthy lifestyle are needed to maintain the health of the mother and fetus

The following are several steps you can take to adopt a healthy lifestyle during pregnancy.

1. Perform regular pregnancy checks

Routine prenatal care is essential to monitor maternal health and fetal development. The examinations that are mandatory and recommended by the Indonesian Government are a minimum of 6 times, namely 1 time in the first trimester, 2 times in the second trimester and 3 times in the third trimester. Schedule regular visits to your doctor or midwife to monitor the progress of your pregnancy and get appropriate medical advice.

2. Pay attention to nutritional intake

The importance of nutrition during pregnancy starts from the 1st trimester because the food consumed during pregnancy can help the growth and development of the fetus.

Make sure to consume balanced nutrition from macronutrients such as:

• Carbohydrate

Is a source of energy (50-60%) such as: rice, bread, cereals, corn, potatoes, cassava.

• Proteins

It is an important component that forms body tissue such as: Meat, chicken, fish, eggs, tofu, tempeh.

• Fat

As a source of energy and can help fetal brain development (25%). Examples of fats include: fish oil, vegetable oil, green vegetables, nuts

Apart from macronutrients, consuming micronutrients is also good for pregnant women's nutrition, such as:

• Folic acid 

Useful for reducing the possibility of neural tube defects in the fetus. Sources of folic acid from green vegetables, fruit and milk for pregnant women.

• Iodine

Needed for fetal brain growth and development. Sources of iodine are iodized salt and pregnant women's milk.

• Iron

It is needed to make red blood cells that carry oxygen to the mother and fetus. Sources of protein are red meat, green leafy vegetables and pregnant women's milk.

• Calcium

It is a mineral that helps form and maintain healthy teeth and bones for the mother and fetus. Sources of calcium are cheese and milk for pregnant women.

• Vitamin D

Helps calcium in keeping bones and teeth healthy and strong. Sources of vitamin D can be obtained from sunlight and milk from pregnant women.

• Vitamin C

Helps increase the immunity of pregnant women. Sources of vitamin C are oranges, mangoes and pregnant women's milk.

• Vitamin B6

Increases natural proteins produced in the body as the body's response to fighting viruses and bacteria. Sources of vitamin B6 are green vegetables, peas and pregnant women's milk.

• Selenium

It is an important antioxidant for mothers and future babies, especially for the development of important systems in the body. Sources from eggs, cheese, pregnant women's milk.

 

3. Regular physical activity/exercise
Exercise for pregnant women must be done carefully according to doctor's recommendations. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day most days of the week, unless the mother has medical or pregnancy complications. It is best for mothers to start exercising, in fact this exercise can be done even after the mother is declared pregnant or in the first trimester. But remember, exercise during pregnancy must be light in intensity.

Pregnant women need to avoid lifting heavy weights, squatting, jumping, pushing, and balance risks. Physical activities that can be done are pregnancy exercises, pregnancy yoga, leisurely walking, static exercise and stretching.

4. Get enough rest time
Getting enough rest is very important during pregnancy. The recommended sleep duration for pregnant women ranges from 7 to 9 hours every day. Pregnant women can regulate their sleep schedule by establishing a consistent sleep pattern, namely going to bed and waking up at the same time every day.

5. Maintain Mental Health
The health of pregnant women needs to be maintained because pregnant women who are anxious or depressed can increase the risk of premature birth and low fetal weight. mother, physical and hormonal changes as well as support from family and friends.

Pregnant women need to maintain mental health by learning to manage emotions and relaxation techniques. During pregnancy, approach and communicate with the fetus. If pregnant women have concerns regarding pregnancy or perhaps other things that are bothering them, try to be open with your doctor and partner. Pregnant women need to do interesting and liked activities to maintain mental health. Being in a positive and conducive environment can also maintain the mental health of pregnant women.

6. Husband's support
Husband's support during pregnancy can reduce the risk of depression in pregnant women. Husbands need to support pregnant women socially and emotionally, accompany their wives to consult with doctors. Husbands also need to help decide and fulfill needs in preparation for giving birth.

 

Referensi

1. Buku KIA Kesehatan Ibu dan Anak. Kementrian Kesehatan Republik Indonesia. 2020.

2. National Health Service UK (2023). Vitamins, Supplements and Nutrition in Pregnancy.

3. American College of Obstetricians and Gynecologists (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period.

4. Pregnancy, birth and beyond for dads and partners. 2014. [Online] Available at: http://www.nhs.uk/conditions/pregnancy-and-baby/pages/dad-to-be-pregnant-partner.aspx