Make Your Pregnancy As Healthy As Possible
Have A Healthy Lifestyle - What
Else Can You Do To Make Your Pregnancy As Healthy As Possible ?
Get Enough Sleep and
Rest The amount of sleep you need may change as your pregnancy progresses. In
early pregnancy, you may be sleepier than usual because of changes in your
hormones.
During the middle
months, you may not need as much sleep. Later, as your baby grows, you’ll use
more energy to move around, and you’ll be tired again. In late pregnancy,
you’ll probably wake up often during the night.
Relax to Reduce Stress
When you’re upset or
things feel really crazy, take some time for yourself. Learn how to calm your
mind and reduce muscle tension. The first step in learning how to relax is to
notice how you feel when you are relaxed. For example, pay attention to how
your mind and body feel when you’re falling asleep. When you’re drowsy, your
muscles are in your muscles) and learning how to relax.
How
To Learning to Relax
1. When first learning
to recognize muscle tension, practice in a quiet, calm place.
2. Open your right or
left hand and relax it. Notice how soft the muscles you feel when you release
the tension.
3. Continue, raise your
shoulders toward your ears. Notice how you feel when your shoulders are tense.
4. Lower your shoulders
and be relax. Release even more.
5. Continue to tighten
and relax other muscles. Really notice how muscles feel when relaxed. Sometimes
when you’re stressed, your muscles tighten without your notice. Whenever you
notice tension, relax and let go of it.
6. Take a deep breath
and notice how relaxed you can feel.
Improve Stressful
Relationships
Everyone has stressful
relationships in some part of his or her life with family, friends, or people
at work. Most relationships have ups and downs. Pregnancy is a time to reduce
contact or conflicts with people who cause you stress.
During pregnancy, you need
someone in your life who cares for you and wants to help you. You need someone
you trust and can talk to. Your partner, a family member, or a friend may be
this person. If not, think of ways to work on those relationships or to make
new connections, so you have the support you need.
It may help to meet
other pregnant women by taking classes (prenatal exercise, yoga, or childbirth
education) or by attending a pregnancy support group. Ask your caregiver about
this. A social worker at the hospital can help you find support groups too.
Getting
Help from Others
What can your partner,
family members, and friends do to help you during pregnancy ?
• learn about pregnancy
and how to help you during labor
• help you eat a
healthy diet and avoid harmful behavior • offer to help with household chores
when you’re tired
• enjoy having fun with
you (seeing a movie, taking a walk, having a heart-to-heart talk, or laughing
together)
• provide a peaceful,
safe home (without fighting, hitting, pushing, or yelling)
