Tuesday, April 5, 2016

5 Simple Ways Pregnant Women Can Take Care of Their Health

Hi There!

It's been awhile since you've heard from me and with good reason....The past 6 months have been busy to say the least since Micah and I found out that WE'RE HAVING A BABY! Little Erin is expected to make her entrance into the world in July of this year! We couldn't be more excited! She's growing more and more every day.


With this exciting new adventure on the horizon, I've had to take a step back and look at my health. Sure, I still try to eat a healthy diet. ("Try" is the operative word.) I do exercise, but in spurts throughout the day. My workouts have changed a little bit, but now I focus on being active to increase my endurance and to feel good, as opposed to only getting faster or stronger.

So without further ado, Here's some simple, yet effective ways that I've been able to stay healthy through the past 2 trimesters.

(Disclaimer: I am not a medical practitioner, and this post is not in any way intended to replace the recommendations of your practitioner. Please consult with your doctor prior to beginning any diet, exercise, or wellness regiment.)

Stay Hydrated
I'm not going to lie to you...I'm not the best about drinking plain old water. But this is something I've had to change as an expectant mother.Let me tell you why...If I don't get enough water, then I feel completely drained and icky. I attribute maintaining a healthy body composition during pregnancy to water. You are over 70% water, so I would venture to say that it's important for your little one's growth and development too. I track how much water I drink by how many times I have to refill my water during the day. I also keep a glass by my bedside because having to take allergy medicine this time of year dries out my mouth and throat.It's such a simple thing to do and pretty much anyone can do this...and it takes minimal effort...ok, so it is getting a little tougher to get up and down, but you get the idea. Add some ice cubes and a slice of lemon or orange and you're ready to go!


Eat a Rainbow
Fill your plate with as many colors as possible. I know, craving fried foods is the temptation of every pregnant woman alive, but just think about the good you're doing your baby and yourself by making a healthier choice. Recently, I've gotten addicted to Greek yogurt parfaits with berries and granola. This is such a great way to sneak in those antioxidants! I do still love salads too, I haven't been much on cooked veggies, but I still love any veggies I can eat raw, so I monopolize on that when I can. Be sure to get sufficient protein too. Invest in a great-tasting protein powder and mix in a blender bottle with coconut or almond milk and the nut butter of your choice.

Get Moving
This might be a tough one, and please, check with your doctor to see what guidelines apply to your specific pregnancy. Remember, no two pregnant women are the same. My doctor recommended that I work up to 100 consecutive squats, but remember, I was in great shape when I got pregnant. Side-lying floor exercises might be a great option too, and don't forget kegels...Walking is great exercise and dancing to music is fun too. Talk to a prenatal exercise specialist. You can break up 30 minutes of daily exercise into 3-10 minute segments. Make it happen once your doctor gives you the green light.

Rest
Get enough sleep. Take the day off work if you can. Never allow yourself to get so busy that you can't unwind and relax. Don't feel guilty about taking a nap. There is a little human being growing inside of you, so your body is working overtime.

Breathe
Take 5 minutes a day to focus on your breathing and nothing else. You will feel calmer and more relaxed, and you'll be glad you had a moment of sanity. There are lots of studies out there that show the positive benefits of breathing on the immune system, the heart, and the brain, and stress levels.

I know the months fly by when you're waiting for your little one to arrive. Frankly, I can't believe it's been 25 weeks already! This is a great time to take care of your health and prepare for setting an example for your child. I know for me personally, Erin is a great motivator for staying healthy, because I want to be a good example, as well as feel physically capable of taking good care of her.

Moms and expectant moms, what do/did you do to stay healthy during your pregnancy(s). Comment below!

- Julie


2 comments:

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