Maternity journey: tips to keep pregnant healthy



The journey of motherhood is a journey full of physical and psychological changes for women. This journey begins with the moment of conception, as the woman's body begins to adapt to the needs of the developing fetus. During this journey, it becomes the duty of the mother to take care of her health and the health of her fetus by following a healthy lifestyle that ensures the safety of both.

Tips to keep pregnant healthy:

1. Proper nutrition:

  • Eat a balanced diet: A balanced diet is one of the most important factors that ensure the health of the mother and fetus. Pregnant women should eat food rich in fruits, vegetables, whole grains, proteins and healthy fats.
  • Focus on important nutrients:
    • Folic acid: Helps prevent neural tube abnormalities in the fetus.
    • Iron: Helps prevent anemia.
    • Calcium: Helps build strong bones and teeth for the fetus.
    • Vitamin D: Helps in calcium absorption.
  • Stay away from harmful foods:
    • Fried foods: cause weight gain and lead to health problems.
    • Sugary foods: cause weight gain and increase the risk of gestational diabetes.
    • Salted foods: cause fluid retention and lead to high blood pressure.
  • Drink plenty of water:
    • Helps prevent dehydration.
    • Helps transport nutrients to the fetus.
    • Helps remove waste from the body.

2. Exercise regularly:

  • Exercise moderately:
    • Helps improve blood circulation.
    • Helps reduce back pain.
    • Helps control weight.
    • Helps reduce the risk of gestational diabetes.
  • Choosing a suitable exercise for pregnancy:
    • Walk.
    • Swimming.
    • Yoga.
  • Consult a doctor before starting any sports program.

3. Get enough sleep:

  • Sleep for 7-8 hours each night:
    • Helps replenish the body's energy
    • Helps reduce stress.
    • Helps improve concentration.
  • Follow a regular sleep routine:
    • Go to bed and wake up at the same time every day.
    • Create a comfortable sleeping environment.
    • Avoid caffeine intake before bed.

4. Personal Care:

  • Shower regularly:
    • Helps keep the body clean.
    • Helps reduce stress.
  • Skin Care:
    • Use sunscreen.
    • Moisturize the skin regularly.
  • Hair Care:
    • Use a shampoo and conditioner suitable for hair type.
    • Avoid using harsh chemicals on the hair.

5. Follow-up with the doctor:

  • Regular visit to the doctor:
    • Ensure the health of the mother and fetus.
    • Monitor fetal development.
    • Conduct the necessary tests.
  • Consult a doctor if any abnormal symptoms appear.

6. Mental Health:

  • Reduce stress:
    • Practice relaxation techniques such as yoga and meditation.
    • Spend time with family and friends.
    • Seek support from your spouse or family.
  • Get psychological help if you feel anxious or depressed.


Maintaining the health of the pregnant woman is one of the most important things that ensure the safety of the mother and fetus. By following the tips mentioned in

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