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HOW TO TAKE CARE OF YOURSELF DURING PREGNANCY

Taking good care of yourself during pregnancy will help you maintain your health and the health of your unborn child.



You must strictly follow all the doctor’s recommendations, undergo a scheduled examination in a timely manner, follow the recommendations on the correct lifestyle during pregnancy, namely:


avoid work associated with prolonged standing or excessive physical exertion, work at night and work that causes fatigue,

avoid physical exercises that can lead to abdominal trauma, falls, stress: contact sports, various types of wrestling, racket and ball sports, scuba diving,

avoid the use of plastic bottles and utensils, especially when heat-treating food and liquids in it, due to the toxicant bisphenol A contained in it,

if you smoke, try to quit smoking or reduce the number of cigarettes you smoke per day,

avoiding alcohol consumption during pregnancy, especially in the first 3 months,

Limit caffeine intake to less than 300 mg / day (1.5 cups of espresso, 200 ml, or 2 cups of cappuccino / lat / Americano, 250 ml, or 3 cups of instant coffee, 250 ml),

reduce the intake of food rich in vitamin A (beef, chicken duck liver and products from it),

eat a balanced and varied diet, eating all food groups, including a variety of vegetables and fruits (at least 500 g per day), different types of meat and fish, dairy products, as well as whole grains, legumes and nuts, and vegetable and animal oils origin. It is advisable to somewhat restrict the use of highly allergenic products, but not completely exclude them. You must get enough vitamins, micro and macro elements in order to avoid an insufficient intake of vitamins.

be physically active enough, walk, do physical exercises for pregnant women for 20-30 minutes a day (in the absence of complaints and contraindications),

when traveling in an airplane, especially over long distances, wear compression hosiery for the entire flight, walk around the cabin, drink plenty of fluids, exclude alcohol and caffeine,

when traveling in a car, use a special three-point seat belt,

inform the doctor about a planned trip to tropical countries for timely vaccination,

It is important to limit foods that contain preservatives, colors, artificial flavors, trans fats.


Adequate nutrition is determined by the following indicators:


sufficient energy value of food;

balanced diet for proteins, fats and carbohydrates;

provision of vitamins, minerals and other micronutrients;

safety, sufficient heat treatment of products, with the exception of eating raw meat, fish, dairy products and eggs.

If you are a vegetarian, consult with your doctor so that the diet has the optimal protein content for adequate nutrition of the pregnant mother and the full development of your baby.


An important factor for a pregnant woman is her emotional background. Throughout your pregnancy, you need to avoid stressful situations and emotional distress.


Sexual intercourse during pregnancy is not prohibited if you feel normal. In case of pain, discomfort, bloody discharge during sexual intercourse, as well as in case of itching, burning sensation in the vagina and leucorrhoea, it is necessary to stop sexual intercourse and consult a doctor.


If you have Rh negative blood, then it is advisable for your husband to be tested to determine the Rh factor. If your husband’s blood is Rh negative, your further research to detect anti-Rh antibodies and the introduction of anti-Rh immunoglobulin will not be required.


Starting from the second half of pregnancy, you are encouraged to attend courses for expectant parents, where you will be given answers to questions that arise during pregnancy.

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