A few weeks ago I was contacted by an OBGYN group from Columbia, Missouri, who was interested in writing a guest post for my blog about nutrition and exercise during pregnancy. I took them up on their offer to provide my readers with some expert advice. Nutrition and exercise during pregnancy are so important. The healthier you are during pregnancy the easier (in most cases) your labor and delivery are as well as your postpartum recovery. Below are some great tips from an actual OBGYN regarding food and exercise you should avoid or continue during your pregnancy. I hope you find their tips and suggestions helpful.
When women are pregnant, they usually take more interest and put more research into what they should eat and how they should exercise, and for good reason…everyone wants mom as healthy as possible over the next nine months. But there are a lot of rumors out there on what a pregnant woman should eat or avoid. Even more rumors persist on the issue of what types of exercise women can do while pregnant, or if they should even exercise at all.
These guidelines from WHA an OBGYN group in Columbia MO, should help dispel some of the notions about exercise and diet during pregnancy, and can hopefully give pregnant women a framework of exercise rules to work with.
Nutrition rules to remember:
Fish is OK to eat, but no more than twice a week. Also, the American Pregnancy Association advises avoiding fish that contain high levels of mercury including shark, swordfish, king mackerel and tilefish. Fish from contaminated lakes and rivers may be exposed to industrial pollutants and should also be avoided, the American Pregnancy Association advises.
Caffeine is actually OK too, but limit that intake to no more than twice daily.
The list of foods to avoid includes unpasteurized cheese, smoked seafood, raw shellfish and raw eggs and Pate.
Exercise guidelines include:
First of all, women should continue exercising while pregnant, as long as they feel up to it. Exercise can keep mother healthy during the pregnancy and can help make the labor and delivery process easier.
While continuing exercise is good, women are not likely to have the same energy level and should pay attention to what their body is telling them. You should make sure to drink plenty of water – more than you would have before you were pregnant.
Also, take some breaks during the exercise routine. Some women use a general rule of thumb while running or walking that they should not maintain a speed that is so intense they could not hold a conversation while doing it.
For women exercising for the first time, low impact cardiovascular routines are encouraged. Many yoga clinics or instructors offer yoga specifically for pregnant women.
Water aerobics are another healthy form of exercise for women.
In terms of exercise to avoid, pregnant moms should avoid activities that are more likely to make them fall down. Contact sports should be included in that list. Also, avoid exercising to the point where you lose your breath. (This is where the rule about being able to talk while exercising can help you.)
Heavy weightlifting that could strain your back should also be avoided.