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Is the saying 'two people need to eat' true?
We've all heard the saying, "Now you're not one, you're two. So you need to eat for two." But is that really true? No. According to doctors, you only need about 300 extra calories a day. And that's from the second trimester of pregnancy. Think about how small 300 calories is. That's about the size of a regular banana and a cup of yogurt. Otherwise, there's no need to pile up mountains of food to feed two people. Doing so will only cause you to gain unnecessary weight.Why is taking vitamins so important?
During pregnancy, your body needs more of certain vitamins and minerals than usual. Folic acid and iron are two of the most important. Your doctor will give you a special prenatal vitamin supplement for this time. It is very important to take it correctly.- Folic Acid : This helps the brain and spinal cord of the unborn baby develop. Specifically, it helps reduce the risk of birth defects called neural tube defects, such as spina bifida .
- Iron : Your blood volume increases during this time, so you need extra iron to keep up. Otherwise, you may experience fatigue , shortness of breath , and anemia .
Therefore, don't neglect to take the medications and vitamins prescribed by your doctor on time.
Can I start exercising during pregnancy?
Many people think, "Oh, it's too late to start exercising now that you're having a baby." That's a complete myth. In fact, even if you haven't exercised before, it's a good idea to start simple exercises during pregnancy, as recommended by your doctor. However, this is not a good time to start new, high-impact sports (e.g., soccer, inline skating) that carry a high risk of falling. But it's okay to start doing things like brisk walking and swimming . The doctor's recommendation is to exercise for at least 30 minutes a day, most days of the week. This will give you a lot of benefits.- You can get a good night's sleep.
- Reduces the risk of gestational diabetes during pregnancy.
- The body and mind get a good boost.
Be sure to remember these rules when exercising.
Exercising is good, but it should be done very carefully. Here are some things to keep in mind. Let's look at this table to understand this clearly.| Do's | Don'ts |
|---|---|
| Exercise at a level of exertion that allows you to have a conversation with a friend while exercising. | Don't work so hard that you can't breathe or talk. |
| Choose an exercise that is comfortable and enjoyable for you (e.g. swimming, walking) according to your doctor's advice. | Avoid activities that could put any pressure, impact, or injury to your stomach. |
| If you feel your body getting too hot while exercising, stop immediately and rest. | Avoid exercises that overheat the body, such as hot yoga .'' An increase in body temperature is not good for the baby. |
Water and other beverages
It is very important to avoid dehydration throughout the day, not just during exercise. Drinking 6-8 glasses of water a day is a good idea. But stay away from sugary drinks as much as possible. Most of the time, we don't think about how much sugar and unnecessary calories are in store-bought fruit drinks, sweet teas, and coffee drinks like Frappuccinos. These can lead to unnecessary weight gain very quickly. Therefore, the best thing to do is to drink pure water.Also take care of your body balance.
As your baby grows in your womb, your body's center of gravity changes. Simply put, your body's balance changes. So it can be hard to get used to it all at once. Even when doing something like riding a bike, you have to do it more slowly and carefully. So be a little more careful when walking, going up and down stairs."My doctor told me that the best cure for swollen legs is a swimming pool. I went swimming almost every day. It gave me great relief." - From a friend of our website.
💡 Take-Home Message
- There's no need to 'eat for two' during pregnancy. From the second trimester onwards, only a small amount of 300 extra calories per day are needed.
- It is very important to take vitamins containing folic acid and iron as prescribed by your doctor.
- As recommended by doctors, doing at least 30 minutes of moderate exercise (such as brisk walking or swimming) a day has many health benefits.
- Avoid exercising if you feel too tired, hot, or have pressure on your stomach.
- Drink plenty of clean water instead of sugary drinks. Be more mindful of your body's balance.
- If you have any doubts about anything mentioned here, don't just believe what others say, always consult your doctor or physician.
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