Good nutrition is necessary during pregnancy to keep you and your developing baby healthy. The need for certain nutrients such as protein, iron, iodine, calcium and folate increases during this period. It is recommended to have a balanced diet, including five basic food groups such as cereals, pulses, fruits, vegetables, milk and milk products that provide the body with essential vitamins and minerals. Babies born with a healthy weight have a lower risk of health problems at birth and in later life. During winters, you should take special care as winters are associated with flu, infections, common colds, chills, etc. Pregnancy care during winter should ideally comprise measures to elevate immunity levels by consuming the right kind of food in the right quantity.
Hydration: Chilled and dry winter air can cause dehydration in body. Expectant mothers should be well hydrated otherwise skin dryness may lead to skin rashes, decrease in amniotic fluid and also cause repeated urine infection. Apart from water, coconut water and homemade soups are some good options to stay hydrated. Good hydration also prevents preterm labor.
Avoid outdoor activity in extremely cold days: Winter comes with many health issues. Pregnant women have less immunity so they are prone to get various infections very quickly. A cough and cold are very common in winter. It is necessary to get flu vaccine when they are in the second and third trimester of pregnancy. Over the counter drugs should also be avoided. Medicines should be taken as per doctors’ advice only.
Moisturize: Dry skin can get itchy and flaky during winters. The skin should be moisturised properly especially after bath to avoid itchiness and stretch marks
Exercise: Light exercises and prenatal yoga (under guidance) is beneficial in many ways. It keeps the body flexible, strengthens the immune system and helps to fight illnesses like common cold and flu. It also prevents swelling and leg cramps, high blood pressure, diabetes etc.
Protect yourself: Keep a safe distance from sick people. Also, keep yourself clean this will help protect you from many diseases. Getting enough sleep is also important for the proper growth of the baby.
Dress comfortably: Layering of clothes is important to protect you from cold. You should avoid very tight clothing.
Diet: It should well-balanced and healthy. Salt and sugar should be consumed in moderation. There is a tendency of a rise of blood pressure during winters. Salty food and processed food should be avoided.
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