Healthy Mom. Healthy Baby.
Simple Solutions for a Fit and Healthy During Pregnancy
During pregnancy, your body goes through an immense amount of changes. This can make it hard to stay healthy and fit. But a few simple changes can make it much easier to manage your overall well-being.
1. Look for Healthy Ways to Satisfy Cravings
When you get pregnant your hormones do crazy things, not the least of which is cause you to experience intense cravings. It’s not uncommon to reach for sugar and processed carbohydrates.
Unfortunately, sugar and processed carbs can make you gain extra pregnancy weight, retain fluids, and hamper your body’s immune system. Anyone who tells you to just, ‘Say no,’ to pregnancy cravings is being unrealistic at best.
However, we do recommend looking for healthier alternatives. Here are some of our favorite swaps that can help you meet your cravings without introducing the harmful toxins found in processed sugar and carbs:
- The Craving: Donuts
- The Swap: Almond Butter Energy Bites
- The Craving: Pasta
- The Swap: Spaghetti Squash with Caramelized Onions & Fresh Basil
- The Craving: Ice Cream
- The Swap: All-Natural Fruit Pops
- The Craving: Fries
- The Swap: Sweet Potato Fries with Avocado Dipping Sauce
- The Craving: Potato Chips
- The Swap: Blasted Broccoli
- The Craving: Sweet and Sour Candy
- The Swap: Cotton Candy Grapes
2. Make Your Water Tasty by Infusing It
Being well hydrated is essential to your health, especially when you’re responsible for growing another human. It can help you reduce your tiredness and manage morning sickness. Staying hydrated can help curb cravings, reduce water retention, and improve your complexion. In short, water is the elixir of the gods. Drink plenty of it.
Unfortunately, plain water can get boring! By infusing your water with fruits and herbs, you can make your daily binge of H20 a tasty treat.
Infusing your own water is simple. Take a large, clean container. Fill it with purified water. Add the ingredients of your choice. Cover and refrigerate for at least two hours. Serve cold!
Tasty Infusion Combos
- Orange Slices + Halved Grapes + Fresh Basil
- Sliced Strawberries + Lime
- Sliced Blood Oranges + Sliced Jalapeño + Fresh Rosemary
- Sliced Cucumber + Fresh Thyme
- Sliced Apple + Sliced Ginger + Sliced Lemongrass
- Raspberries + Sliced Peaches + Fresh Mint
- Sliced Oranges + Blueberries + Fresh Basil
3. Keep Exercising
Don’t decide to train for a marathon after you get pregnant. The rule of thumb is you can maintain the same level of activity you were doing prior to your pregnancy. So if you were running or doing strength training already, you can generally keep doing those things. The key is not to pick up a new activity.
But when you’re tired and sore from growing a baby, working out can seem like a chore. To help yourself stay motivated and engaged, do exercises you love. Go on walks with friends, take a local yoga class you enjoy or find a soothing prenatal workout.
And, always listen to your body. It might be you need to modify the duration or intensity of your workouts – especially as your pregnancy progresses. Regardless, make sure to consult with a medical professional before you engage in any strenuous physical activity.
4. Maintain Your Muscles
Don’t assume you have to lose your strength during pregnancy. In addition to simple cardio workouts, make sure to pay some attention to muscle maintenance. Muscles help your metabolism keep functioning normally, reducing weight gain. And, maintaining your strength can cut down on your post-birth recuperation time and speed up weight loss.
Fit2BirthMum offers a fabulous program designed specifically for expecting moms. It doesn’t require heavy weights or a gym membership. You can do these workouts at home, allowing them to fit within your schedule. Also, each workout can be modified to fit your fitness level.
WARNING: Before you do any exercise, please consult with a medical professional.
5. Don’t Skip the Fat
Fat has gotten a really bad reputation over the years. This can be closely attributed to the abundance of deep fried foods loaded with saturated fats.
‘Low fat’ and ‘fat free’ have become synonymous with ‘healthy’. Unfortunately, these options are often loaded with harmful chemicals, toxins, and sugars.
Plus, our bodies need fat! The key is to make sure you’re consuming healthy fats. Avocados and nuts are two of the absolute best sources for healthy fats.
6. Make Sleep a Priority
While you’re awake, your body is in go-go-go mode. Your energy is directed towards the business of living. It’s when you sleep that this energy is redirected towards repairing any damage that may have occurred.
Unfortunately, when you don’t get enough sleep you and your baby suffer. Your body simply doesn’t have enough time to recover or give your baby the energy it needs.
Use these tips to help you get a full night’s rest:
- Go to bed early.
- Ensure the room is dark. (This could require you to unplug or cover any electronic devices that have lights, hang blackout curtains, and close any doors that lead to your bedroom.)
- Put your phone on silent.
- Place a pen and paper beside your bed to write down thoughts if your mind is racing.
- Drink a cup of warm, caffeine-free tea before bed.
7. Address Health Issues Immediately
It’s not uncommon to experience the uncommon when you’re pregnant. For instance, you may develop new allergy sensitivities or heartburn symptoms when you’re pregnant.
Not only can these health issues be uncomfortable, they can pose serious health risks to you and your baby. This is especially true if they go untreated.
However, traditional over the counter solutions are often not an option when you’re expecting. Make sure to talk to your doctor immediately if you begin to experience any discomfort.