Expecting? Take care of your baby from the very first moments

FEEDING

Forget the idea of eating for two. You must nourish yourself well, following a proper, balanced diet, rich in fruits, vegetables and fibre, and having five meals a day. During the first three months, it is advisable to add folic acid to your diet to avoid foetal malformations or spina bifida. Folic acid is present in fruit, vegetables, whole grains and some meats.

You can also add iodine and iron to your diet. Iodine, which is found in some fish and in iodised salt, helps the development of the thyroid and brain system, while iron, present in red meat, some fish, vegetables and legumes, contributes to the improvement of the immune system and the baby’s brain development.

Try to control your cravings so that your weight doesn’t skyrocket. Weight gain in pregnancy should not exceed 11 or 12 kilos.

ATTENTION TO TOXOPLASMOSIS

To avoid toxoplasmosis, in addition to being careful with cats, it is recommended that you cook all meat well and do not eat raw or undercooked meat, cold cuts (ham, sausage, etc.) or raw eggs. Wash raw fruits and vegetables well, and do not consume raw milk – it must always be pasteurised.

Try to control your cravings so that your weight doesn’t skyrocket.

HYDRATION

Hydration during pregnancy is as important as good nutrition, as it will aid in the proper development of the baby, while helping you avoid other problems, such as headaches during the first trimester. Although it is advisable to drink two litres of water a day, as an alternative, you can also drink other liquids, such as juices, herbal teas or milk products. However, it is important to control your blood sugar.

CAREFUL WITH DARK FACIAL PATCHES

During the first twelve weeks of pregnancy the facial skin is more sensitive, so you should take care of it with specific products. In addition, special care must be taken with hyperpigmentation (sudden darkening of the skin) and melasma (patches of hormonal origin common among pregnant women), more common in dark skin than in pale skin. To avoid it, use sunscreen factor +50, even in winter.

From the third month on, the oil-producing (sebaceous) glands in your skin secrete more oil, leading to the appearance of spots and impurities. To combat them, use balancing products.

SAY GOODBYE TO TOBACCO AND ALCOHOL

When smoking, the baby is exposed to harmful substances such as tar, carbon monoxide and nicotine. Specifically, nicotine reduces the delivery of oxygen and nutrients to the baby. Alcohol, on the other hand, can impair the normal development of the foetus, causing birth defects.

REDUCE COFFEE CONSUMPTION

During the first and third trimester of gestation almost all pregnant women feel tired, which is occasionally accompanied by drowsiness. However, you should not try to counteract this situation by drinking more coffee, isotonic drinks, or tea, since they are stimulants that block the absorption of iron, leading to anaemia.

SLEEP WELL AND ENOUGH

If for any person to sleep the right hours is fundamental, it is even more so if you are pregnant. As gestation progresses, it may become more complicated. A good ally can be a longer and narrower breastfeeding pillow, which you can also use with your baby. It is recommended to sleep on your left side because it facilitates greater blood flow to the baby by not compressing the large blood vessels. It also helps prevent leg swelling.

DOING SOME EXERCISE IS FUNDAMENTAL

Unless it is a high-risk pregnancy, exercising throughout the pregnancy will help you and the baby. It is recommended to walk, do yoga, swimming, pilates, golf, belly dancing, etc. However, if you have doubts, always consult your doctor.

THE DREADED STRETCH MARKS

You need to take care of your skin, especially your belly, to make it more elastic so that it is capable of facing 'the tightness' caused by the child's growth, which could lead to the appearance of stretch marks. Specific creams should be used at least once a day on the chest, abdomen, hips and buttocks.

Another 'battle scar' is the linea alba, a vertical line that runs down from the navel to the pubis and can become darker, so it is important to avoid its exposure to the sun.