Health is certainly top of mind when you’re expecting! Whether you’re wondering which prenatal vitamins to take or how to incorporate exercise into your daily routine, there’s a lot to think about. One of the things you should definitely keep in mind while pregnant is how to stay heart healthy! We’ve put together a list of a few things you should keep in mind to stay heart healthy while pregnant.
1. Have at least five portions of different types of fruits and vegetables per day.
Fruits and vegetables are an essential part of your diet, especially during pregnancy! They contain many of the important nutrients you’ll need during pregnancy. Vitamin C and Folic Acid are two of the most important vitamins and minerals you’ll need, so make sure to stock up on fruits such as honeydew, oranges and grapefruits and vegetables such as Brussel sprouts and broccoli to get enough of these!
2. Take an Omega-3 Supplement
The best sources of omega-3’s are salmon and tuna, but as an expectant mother, you may find yourself concerned about ingesting mercury from eating these types of fish. To avoid exposure to mercury, it is best to take purified fish oil supplements rather than eating salmon or tuna as they are much safer. When looking for fish oil supplements, look for a high quality fish oil supplement from a reputable manufacturer. This will help to ensure both you and your baby are getting the needed amounts of omega-3’s with the health benefits and not the toxicity. Be sure to consult with your physician before taking any supplements.
3. Create a Consistent Exercise Routine
Physical activity is an important part of your lifestyle, especially while pregnant! The CDC recommends that women should do at least 150 minutes of moderate-intensity aerobic activity a week during pregnancy. The CDC also states that women who are pregnant should be under the care of a healthcare provider who can monitor the progress of their pregnancy. By doing this, your healthcare provider can determine if physical activity needs to be adjusted during pregnancy and the postpartum period. According to the U.S. Department of Health & Human Services Office on Women’s Health, regular exercise can improve sleep quality during pregnancy and can also better prepare women for labor and delivery. Get outside on a nice day for a brisk walk or head to an aerobic dance class with a friend.
Water is essential not only in your survival but in nourishing all of your tissues, cells and organs and helping them to work properly. It’s even more essential when you are hydrating for two! During your pregnancy, your body uses water to build new tissue, get nutrients to your baby, and form amniotic fluid, amongst other important functions. If you’re on-the-go, carry a reusable water bottle throughout your day to make sure you’re drinking at least 8 cups a day. You can add lemon slices or even cucumber slices if you need a little extra “flavor” to your water! You can also snack on watery fruits like watermelon or pears throughout your day to help meet your needed water intake.