3. Take folic acid (and watch out for vitamin A)
Taking a folic acid supplement is crucial. By taking 400 micrograms
(mcg) of folic acid a day for at least one month before you conceive and during your
first trimester, you can cut your chances of having a baby with neural-tube
defects such as spina bifida by 50 to 70 percent, according to the Centers for
Disease Control and Prevention (CDC). Taking folic acid helps prevent some
other birth defects as well.
You can buy folic acid supplements at the drugstore, or you can take a prenatal or regular
multivitamin. Check the label on multivitamins to make sure they contain the
400 mcg of folic acid you need.
Also check to make sure that your multivitamin doesn't contain more than
the recommended daily allowance of 770 mcg RAE (2,565 IU) of vitamin A, unless most of
it's in a form called beta-carotene. Getting too much of a different kind of
vitamin A can cause birth defects.
If you're unsure about what to take, ask your healthcare provider to
recommend a supplement.
If you smoke or take drugs, now's the time to stop. Many studies have
shown that smoking or taking drugs can lead to miscarriage, premature birth, and
low-birth-weight babies. Keep in mind that some drugs can stay in your system
even after their noticeable effects have worn off.
What's more, research suggests that tobacco use can affect your fertility and lower your partner's sperm count. In fact, studies have shown that even secondhand smoke may reduce your ability to get pregnant.
What's more, research suggests that tobacco use can affect your fertility and lower your partner's sperm count. In fact, studies have shown that even secondhand smoke may reduce your ability to get pregnant.
Moderate drinking (that’s one drink a day for women) is considered fine
while you’re trying to conceive, but you’ll want to avoid excessive or binge
drinking at this time. And once you’re pregnant, experts recommend that you
stop drinking altogether since no one knows exactly what potential harmful
effects even the smallest amount of alcohol has on a developing baby.
Stopping unhealthy habits can be very difficult. Don't hesitate to talk
with your healthcare provider. She can talk with you about tools to help you quit smoking or refer you
to a program to help you stop taking drugs, for example. Your local health
department may also be able to help by putting you in touch with counselors,
group programs, and other assistance.
You're not eating for two yet, but you should start making nutritious food choices now so
your body will be stocked up with the nutrients you need for
a healthy pregnancy.
Try to get at least 2 cups of fruit and 2 1/2 cups of vegetables every
day, as well as plenty of whole grains and foods that are high in calcium – like milk,
calcium-fortified orange juice, and yogurt. Eat a variety of protein sources, such as
beans, nuts, seeds, soy products, poultry, and meats.
While there's no consensus on exactly how much caffeine is safe during
pregnancy, experts agree that pregnant women and those trying to conceive
should avoid consuming large amounts. Too much caffeine has been linked to
a risk of miscarriage in some (but not all) studies.
The March of Dimes advises pregnant women to limit their caffeine
consumption to 200 milligrams per day, about the amount in one cup of coffee,
depending on the brew. That would be a good goal to aim for as you start trying
to conceive.
See a chart showing the amount of caffeine in various coffee brews,
other drinks, and select foods, in our article on caffeine during
pregnancy.
You may have an easier time conceiving if you're at a healthy weight. Having a low or
high body mass index (BMI) makes it harder for some women to become pregnant.
Getting to a healthier weight now can also help you get your pregnancy off on the right foot. Women with a high BMI are more likely to have pregnancy or delivery complications, while women who start with a low BMI and fail to gain enough weight are more likely to deliver underweight babies. Talk to your healthcare provider about the best way to achieve your weight goals.
Getting to a healthier weight now can also help you get your pregnancy off on the right foot. Women with a high BMI are more likely to have pregnancy or delivery complications, while women who start with a low BMI and fail to gain enough weight are more likely to deliver underweight babies. Talk to your healthcare provider about the best way to achieve your weight goals.
If you're a big fan of fish, start watching your intake. While fish is
an excellent source of omega-3 fatty acids (which are very important for your
baby's brain and eye development), protein, vitamin D, and other
nutrients, it also contains mercury, which can be harmful.
Most experts agree that pregnant women should eat some fish, and that
the best approach is to avoid those fish that are highest in mercury and limit
your consumption of all fish. The U.S. Food and Drug Administration (FDA)
recommends that women of childbearing age not eat shark, swordfish, king
mackerel, or tilefish, and eat no more than 6 ounces (one serving) of solid
white canned tuna per week. Other experts suggest a longer list of fish
to avoid. It's also a good idea to avoid eating fish you've caught in local
waters unless you're certain there are no contaminants.
The FDA and Environmental Protection Agency (EPA) recommend that
pregnant women eat up to 12 ounces (two servings) a week of fish that are not
high in mercury. Good choices include herring, farm-raised rainbow trout,
salmon, and sardines.
Start and stick to a fitness plan now, and
you'll be rewarded with a healthy body that's fit for pregnancy. A healthy
exercise program includes 30 minutes or more of moderate exercise, such as
walking or cycling and weight training, on most days of the week.
To increase flexibility, try stretching or yoga, and you'll have a
well-rounded fitness program. Once you're pregnant, it's okay – even
recommended – to continue exercising. (Unless you have pregnancy complications
and have been told not to, of course.)
If exercising hasn't been a priority for you lately, you'll need to ease into an exercise routine. Start with something tame, like walking 10 to 20 minutes a day. Add more activity into your daily routine by taking the stairs instead of the elevator or parking your car a few blocks away from work.
If exercising hasn't been a priority for you lately, you'll need to ease into an exercise routine. Start with something tame, like walking 10 to 20 minutes a day. Add more activity into your daily routine by taking the stairs instead of the elevator or parking your car a few blocks away from work.
to be continued.............
reference:baby center
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