Pregnancy is a period of important changes in a woman's body, so it is essential to ensure good health conditions, nutrition and environment to have a healthy pregnancy. The decision to have a child should be made jointly with the couple, ensuring that both are prepared to assume this stage with responsibility and harmony.
It is recommended to plan pregnancy between the ages of 20 and 35, waiting at least two years after the last birth before conceiving again.
Ideally, women who plan to become pregnant should attend preconception consultations at least one year before to evaluate their health, but if the pregnancy was not planned, it is important to start medical control as soon as possible and follow all the recommendations.
How to prepare for a healthy pregnancy?
- Visit your doctor a year before conception to check your health status, medical history and hereditary diseases. These visits will also help to achieve a healthy weight, correct vitamin and mineral deficiencies, keep vaccinations up to date and lead a healthy lifestyle.
- Abandon the use of alcohol, drugs and tobacco. Even in small amounts, these substances can cause permanent damage to the fetus. It is best to quit before pregnancy to avoid negative effects during gestation.
- Follow a balanced diet to ensure that the woman begins pregnancy in optimal nutritional conditions. It is important to maintain these eating habits throughout fertile life to reduce the risk of unplanned pregnancies.
- Perform moderate exercise on a regular basis, such as walking, swimming, yoga, among other activities.
Recommendations for a healthy diet before pregnancy
- Consume fruits, vegetables and greens daily to obtain vitamins, minerals and nutrients that promote health.
- Include at least four daily servings of whole grains [wheat, oats, rice, corn, etc.].
- Consume three daily servings of low-fat dairy products such as milk, yogurt or fresh cheese.
- Alternate protein sources such as eggs, fish, lean meats and poultry. Avoid fatty and processed meats.
- Incorporate legumes three times a week and nuts five times a week.
- Include in the diet foods rich in healthy fats, such as omega 3 and omega 6, present in oily fish, nuts and vegetable oils.
- Reduce the consumption of sugars, fried foods, canned foods, soft drinks and stimulating beverages such as coffee and tea.
Is it important to maintain a healthy weight before pregnancy?
Having an adequate weight before pregnancy is key to avoid health complications for the mother and baby. During pregnancy it is not advisable to follow restrictive diets to lose weight, as the body needs additional nutrients to support the growth and development of the fetus.
It is essential to achieve a healthy weight before conceiving to prevent risks, such as fetal growth retardation, which can result in complications during birth and in the child's first years of life.
Key nutrients before pregnancy
Folic acid [vitamin B?]: It is essential for the formation of neurotransmitters and DNA synthesis. Its intake reduces the risk of malformations in the nervous system of the fetus. It is recommended to consume at least 0.4 mg of folic acid per day, starting one month before conception.
Folic acid can also be obtained from foods such as spinach, chard, legumes and some fruits, which should be consumed fresh and uncooked to avoid the loss of this nutrient.
Calcium: It is crucial to strengthen bones before pregnancy. If there is calcium deficiency during pregnancy, the body will extract this mineral from the mother's bones, increasing the risk of osteoporosis. Consuming at least three servings of dairy per day can help maintain adequate calcium levels.
Iron: It is common for women to be iron deficient due to menstruation. Therefore, it is advisable to correct any deficiencies before pregnancy. The best sources of iron are red meat, poultry and fish. In some cases, doctors may suggest iron supplements.
Risks of teenage pregnancy
- Pregnant adolescents need larger amounts of nutrients, as they must meet their own needs and those of the fetus, which increases the risk of malnutrition and complications such as anemia.
- Adolescent pregnancy is often unplanned, making it difficult to ensure that adequate nutritional measures have been taken, such as ensuring a healthy weight and adequate levels of vitamins and minerals, which can cause fetal malformations.
- Tissue immaturity and incomplete pelvic development in adolescents increase the risk of complications during delivery.
- Adolescent pregnancies have a higher incidence of preterm delivery and low birth weight babies.
- Pregnant adolescents often face social stigmatization, which can lead to emotional problems such as depression and anxiety.
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