Gluten Free Fitness During Pregnancy
Having a healthy lifestyle while you are pregnant includes making good choices and going to the doctor for regular visits. Pregnancy isn’t meant to be a debilitating condition that stops you from living your life as a healthy and gluten free fit person does it mean you have to stop exercising. And it doesn’t have to mean being tired all the time.
By following a regular exercise routine and maintaining a wide variety of wholesome, gluten free foods, you can maintain your fitness and health during this period of extra demands on your body. A woman’s health is essential to the good health of her baby. Women who eat well and exercise regularly along with regular prenatal care are less likely to have complications during pregnancy. They are also more likely to successfully give birth to a healthy baby with fewer complications.
The list of things to avoid if you’re pregnant – or things you MUST do – can feel very long indeed, but nine months isn’t that long to give up a few things (though it may feel like forever at times). Here are the things you should try to avoid when pregnant and a few things worth remembering to do, as well.
1) Follow Your Doctor’s Advice
When it comes to matters relating to your pregnancy, your doctor is going to have the most information about your personal health issues and any risks you and your baby face in the months to come. Follow their recommendations. A professional or qualified pre/post-natal trainer with experience training pregnant women is also a great asset during this time. The more knowledgeable people you have supporting you, the better.
Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day. Fitness during pregnancy helps to alleviate many of the common problems of pregnancy. It improves circulation, which helps prevent constipation, hemorrhoids, varicose veins, leg cramps, and swelling of the ankles. It also prevents back pain by strengthening the muscles that support the back.
Maintain a healthy exercise routine throughout your pregnancy. Even if you’re not pregnant yet but are planning to be in the future, you should get yourself into a good routine that you can stick to throughout your pregnancy. If you were active prior to being pregnant, don’t think you have to give that up now that you’re carrying a baby. In fact, exercise is strongly encouraged for women during pregnancy. It’s healthy for mom and baby, and it helps you build up your stamina for the big day ahead of you.
What kinds of Exercise can I do?
Unless you have issues during pregnancy, you should get regular exercise. Exercise promotes a healthy lifestyle and can help ease discomfort. Try to get at least 30 minutes of exercise each day. Talk to your doctor about any conditions that may prevent exercise. Some women say exercising while you are pregnant makes labor and delivery easier. Walking and swimming are great choices. If you were not active before pregnancy, start slowly. Listen to your body and do not overdo it. Drink plenty of water to prevent overheating or dehydration. It is best to avoid exercises that may cause you to fall. You also should avoid contact sports, such as soccer or basketball. If you were active before pregnancy, it is probably safe to continue… again, ask your doctor if there are any concerns. Call your doctor if you have unfamiliar symptoms with exercise, such as: blurred vision, dizziness, chest pain, stomach pain.
3) Eat healthy
Eating a nutritious gluten free diet during pregnancy is linked to good fetal brain development, a healthy birth weight, and it reduces the risk of many birth defects. A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness. Good nutrition is thought to help balance mood swings and it may improve labor and delivery as well. Eating a variety of fruits gives you a variety of nutrients which contains Vitamin A for growing bones and are full of calcium, which helps prevent bone loss during your pregnancy and aids the growth of your developing baby’s bones.
What should I eat?
You’ve probably heard the expression “eating for two,” but that’s a very unhealthy mantra to live by during pregnancy. Instead of eating more, make sure you’re eating enough of the right foods – nutritious meals that are high in protein, folic acid, iron and vitamins. Eating a balanced diet is one of the best things you can do for yourself and your baby. Be careful of the following foods and drinks during pregnancy. Meat, eggs, and fish. Food that is not fully cooked can put you at risk. Do not eat more than 2 or 3 servings of fish per week (including canned fish). Do not eat shark, swordfish, king mackerel, or tilefish. These fish are known to have high levels of mercury, which can harm your baby. If you eat tuna, make sure it is light tuna. Do not eat more than 6 ounces of albacore tuna and tuna steaks per week. It is safe to have 12 ounces of canned light tuna per week.
Do not drink more than 1 or 2 cups of coffee or other drinks per day.
4) Rest well
During pregnancy, sleep can be a fleeting commodity. Unfortunately, anxiety and stress, hormonal fluctuations, and physical discomfort make sleep all the more critical. Taking short 20 minutes naps through the day will help you recover and maintain your energy.
5) Don’t just take any medicine
Check with your doctor before taking any medicine. This includes prescriptions, pain relievers, and over-the-counter medicines. Some medicines can cause birth defects, especially if taken during the first 3 months of pregnancy. As always, ensure you are not consuming hidden gluten from those medications.
6) Take your vitamins
Pregnant women should take at least 400 micrograms (mcg) of a prenatal vitamin each day. It can help prevent problems with your baby’s brain and spinal cord. Ask your doctor if you need a prenatal vitamin or more than 400 mcg.
It is best to start taking folic acid before you get pregnant. You can get folic acid from taking a prenatal vitamin with 600 mcg to 800 mcg. You should take this every day. Do not take other vitamins or supplements without your doctor’s approval.
7) Cutting out bad habits
Making good lifestyle choices will directly impact the health of a growing fetus. It’s important to cut out smoking, drug use, and alcohol consumption. These have been linked to serious complications and risks for both mother and baby. You can imagine that whatever you are putting into your body, you are also putting into your baby’s body.
How to Maintain Fitness After Giving Birth
No matter how many parenting books you’ve read nothing prepares you for the tsunami of emotions that strikes you once you hold your child in your hands. As excited as you are about being a new mom, admit it: You’re also kind of a wreck. The postpartum period is the least talked about time during the pregnancy cycle, yet it’s the most challenging hormonally, physically, and emotionally.
It’s also the time when new moms neglect their personal needs most. But you must take care of yourself. Not only will looking out for yourself and your health make you a much better mom and partner, you’ll better enjoy bonding with your babe—and rack up some seriously adorable memories.
1) Eat enough
It’s easy to skip a meal here and there when you’re dealing with the demands of a new baby – or worse, forget to eat altogether – but the lack of nutrition ultimately saps you of the very energy you need to stay on top of the whole motherhood thing. One easy fix is to eat when your baby eats.
2) Keep taking your prenatal vitamins
Once you deliver your baby you still need to keep taking your Vitamins because your body requires more vitamins and minerals while you’re breastfeeding, than during your pregnancy. You should also talk to your doctor about upping your doses of vitamin D and omega 3 fish oil to ensure your babe scores the vital nutrients she needs.
Schedule in exercise time after the baby has arrived. It can be hard to step away from your baby for a few minutes, but it’s much better for your overall health, mentally and physically, to schedule in some time to work out after the baby is born. As soon as your doctor says it’s safe (usually 4-6 weeks postpartum), make arrangements for someone to watch your child so that you can maintain your exercise routine. An idea might be to have a plan established for exercise while the child sleeps. You want to set a good example for your child throughout their life, and the best way to do that is by demonstrating a healthy and active lifestyle yourself.
4) Ask for help
You are no good to anyone if you don’t take time for yourself, which means you’re going to have to call in reinforcements. Getting someone to watch the little one for a while might be your only hope for finding the time to take a shower, catch up on sleep, prepare for the week, or just be off duty for a few. Embracing support from others doesn’t just apply to childcare, either: Ask for help with laundry, making dinner, grocery shopping, even walking the dog. Others want to help, so don’t be afraid to delegate, ask for help and do it often.