Tips for a healthy pregnancy

Pregnancy is a special time. After all, a baby is growing in your belly and your body is changing. Whether you are pregnant for the first time or have experience, adopting healthy habits is important. In this article we share valuable tips with you: the do’s and don’ts during pregnancy.

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1. Eat healthy: Healthy eating and a balanced diet are important during your pregnancy. Your baby needs the necessary nutrients to grow. So make sure you eat healthy food that contains enough good nutrients, such as folic acid, iron, calcium and proteins. Eat a varied diet with fresh vegetables, fruit, whole grains, lean proteins and dairy products.
   
   
2. Take folic acid or a multivitamin specially developed for pregnant women: It is recommended to take folic acid especially during the first 10 weeks of your pregnancy. In fact, even if you are only planning to become pregnant, it is already wise to start taking folic acid.
   
   Taking folic acid increases the folate status in your blood. Folate is the active form of folic acid. A low folate status in a pregnant woman is a risk factor for the development of spina bifida in the developing baby.

3. Drink enough: Drinking enough is important to stay hydrated. Drink about 8-10 glasses of water per day. Water supports the healthy development of the baby, aids your digestion and helps prevent pregnancy discomforts.
   
   
4. Exercise regularly: You can continue to exercise during your pregnancy. It is actually important to keep your body in good condition. Keeping your muscles strong and your endurance up will certainly benefit you during your labor. Are you experiencing complications? Then consult your GP or midwife about what forms of physical exercise are right for you.
   Some forms of moderate exercise that are good during pregnancy include walking, yoga or swimming. There are also special pregnancy exercise groups. Google to see what is offered in your area, or ask your midwife.
   
   
5. Make sure you get enough rest and sleep: Pregnancy takes a lot out of your body, so take time to rest and get enough sleep. A good night's sleep promotes your recovery and increases your energy levels.
   
   
6. Also take good care of your emotional health: Pregnancy is not only a physical challenge. It is also emotionally challenging. Make sure you get enough relaxation, for example in the form of breathing exercises or yoga. This helps you reduce stress. And talk to your partner, a good friend or a family member you trust if you are not feeling so well. Also do not hesitate to ask a professional for help if needed. 

Now that we have discussed the Do's, let's take a look at the Don'ts: the things you had better avoid during your pregnancy to protect the health of you and your baby.

1. Avoid alcohol, smoking and drugs: It is important to completely avoid alcohol and drugs during pregnancy. Smoking is also very unwise. Both smoking tobacco and using alcohol and drugs can cause serious harm to the unborn baby.
2. Limit caffeine use: Maybe you like drinking a cup of coffee or you are a cola fan? During your pregnancy you may indeed consume a small amount of caffeine. But limit this as much as possible. For example, only have one cup of coffee a day. Caffeine is also found in tea and chocolate besides coffee and cola. You can drink herbal tea without caffeine without limits. Pregnancy Support tea is a tea made from herbs that are all safe during your pregnancy.
3. Avoid eating raw meat, fish and unpasteurized dairy products: These foods sometimes contain harmful bacteria, such as listeria. These bacteria can make you sick and pose a risk to the health of your baby.
4. Be careful with medicines: Always ask your GP for advice before using medicines during pregnancy. State that you are pregnant if you are prescribed a medicine. Some medicines are harmful to the baby. The same applies to medicines available at the drugstore: consult first.
   Are you already taking medication before you become pregnant and are you unsure if you can use these medicines during pregnancy? Discuss this with your treating doctor as well.
5. Avoid strenuous physical exertion and dangerous activities: Protect yourself and your baby by avoiding dangerous situations, such as intense sports, lifting heavy objects or exposure to harmful chemicals.
6. Avoid prolonged exposure to heat: Excessive heat is not good for the baby. Avoid visiting saunas if you are not used to it, hot baths or sitting in the sun for a long time (also to prevent pregnancy mask).

To properly support your health and that of your baby, it is important that you eat healthy and stay active enough, but also that you get enough rest. In addition to following these healthy lifestyle tips, you can support your body a little extra with supplements. There are several vitamins that are useful for pregnant women, including:

1. Folic acid:
   First and foremost, of course, is folic acid (or even better, its active form: folate). This is one of the vitamins that are recommended during your pregnancy. As you have already read above, it is even important to start using 400 micrograms of folic acid per day before your pregnancy.
2. Vitamin D:
   Vitamin D is also recommended during pregnancy. You need to take 10 micrograms of this daily.
3. Choline: 
   Choline plays a role in various body processes. Also during your pregnancy. When you are pregnant, your need for various nutrients is somewhat higher than normal. This also applies to choline. Want to know more about the benefits of Choline during pregnancy? Then read the article 'Choline supplementation during pregnancy'.

A good supplement for pregnant women will always contain vitamin D and folic acid. Ovabalance Ultimate MultiMama is such a multivitamin that has been specially developed for you as a pregnant woman, or a woman who wants to become pregnant. In addition to the right amount of folic acid (folate) and vitamin D, it also contains Choline and Magnesium. Nutrients that you need more of during your pregnancy than normal.

In addition, it is recommended to choose an omega 3 supplement obtained from algae oil. Omega 3 supports the brain development and the development of your baby's eyes. If you as a mother take 200 mg of DHA fatty acid on top of the recommended daily amount of 250 mg DHA/EPA, this contributes to the development of the brain and eyes of the unborn baby. Read more about omega 3 during pregnancy in this article. 

Of course, it is important to realize that pregnancy vitamins are not a replacement for your healthy diet and lifestyle. So keep eating and living healthy.