Congratulations on your pregnancy! This is undoubtedly an exciting time, full of expectations and perhaps some nerves too. ⁢At Midwives Lelystad we understand this all too well. Being pregnant is a wonderful, but sometimes also challenging experience. That's why we have something special for you.

We have put together a list of 20 indispensable tips that will help you through this special period. ⁣From dealing with morning sickness to ⁤maintaining your mental health;⁤we discuss it all.⁢Our goal? Making your pregnancy as comfortable⁤ as possible.

So sit back, grab a cup of (caffeine-free) tea and dive with us into this guide full of tips that will benefit every expectant mother.

Take good care of yourself with these nutritional advice during pregnancy

Welcoming a little miracle into your life also means that you have to pay extra attention to your diet. Eating well is essential for both your health and your baby's development. Eat a varied diet and make sure you get enough vegetables, fruit, whole grain products, proteins and healthy fats. This not only helps your baby's growth, but also keeps you fit and energetic.

We⁣ have put together a handy list ⁣with nutrients that should not be missed during your pregnancy:

- Folic acid: ‌ Important for the ‌early⁣ development of your ⁢baby. ‍Ideally start before pregnancy and continue until the 10th week of your pregnancy.

- Calcium: ‍ For ⁢building ‍your baby's bones. Dairy products, green⁢ leafy vegetables and⁣ fortified ⁤foods ⁤are good sources, but if you do not get five dairy products daily, it is advisable to take extra calcium during your pregnancy.

- Iron: Prevents anemia. Chicken, fish, legumes and fortified grains are rich in iron.

- Omega-3 fatty acids: Important for brain development. Fatty fish such as salmon and flaxseed are excellent sources.

These nutrients are your best friends during pregnancy, so don't forget to incorporate them into your daily diet. ‍For specific questions or personal advice, it is always a good idea to contact your midwife or dietician.

Nutrient	Why ⁤important	Examples of foods
Folic acid	For your baby's early⁤ development	Green⁣ leafy vegetables, whole wheat⁣ products, oranges
Calcium	For your baby's bones	Dairy products, broccoli, almonds
Iron	Prevents anemia	Spinach, beans, chicken
Omega-3 fatty acids	For your baby's brain development	Salmon, walnuts, linseed oil

Following this advice and listening to your body will contribute to a healthy pregnancy and a successful recovery after giving birth. Enjoy this special time and remember, at Midwives Lelystad we are ready to support you every step of the way.

Find your zen: relaxation techniques for expectant mothers

In these busy times it is essential to have resources that help you relax, especially when you carry a little miracle in your belly. Breathing and relaxation exercises are not only beneficial to your well-being, but also have a positive effect on your baby's health. For example, try the so-called 'belly breathing' where you inhale deeply through your nose, let the air flow into your stomach and exhale slowly through your mouth. This⁤ technique helps reduce stress and promotes a sense of calm.

Meditation and yoga are also fantastic tools for expectant mothers to build in a moment of peace. Yoga for pregnant women focuses on gentle movements and postures that are specially adapted to your changing body. Yoga and meditation apps make it easier than ever to find a moment of zen at home.

Physical exercise: safe⁣ ways to stay fit

Finding “safe” ways to stay active during pregnancy is crucial for both your health and that of your baby. ⁤A ⁣regular, customized routine⁣ can help‍ maintain your energy levels, ⁣relieve ⁢pregnancy ailments, and prepare you for childbirth. However, before you start, it is important to ask your midwife or doctor for advice. They can guide you based on your individual health status.

Safe Exercises

- To walk: An accessible way to stay fit, suitable for every trimester.

- Swimming: Water provides natural resistance and support, making it an ideal exercise during pregnancy.

- Pregnancy yoga: Helps strengthen your muscles, improve your flexibility and relax your mind.

- Cycling on an exercise bike: A safe way to do cardio without the risk of falling.

It is essential to listen to your body and adjust the intensity of the exercises to how you feel. Avoid activities that involve a risk of falling or that cause hard impacts. Below you will find a small overview of activities to avoid:

Activity to avoid	Rode
Contact sports	Higher risk of injuries
High impact sports	Can lead to joint and joint problems pelvic pain
Deep back bends	May cause discomfort

Focusing on a healthy mix of exercise will not only make you physically stronger, but also mentally prepare you for the arrival of your little one. Remember that every step, no matter how small, contributes to your well-being and that of your baby. If you have any doubts about a particular activity, do not hesitate to discuss this with your midwife. ⁤Your ⁤safety and that of⁣ your baby always comes first!

Sleeping during pregnancy: how to go about it

A good night's sleep is sometimes difficult to find during pregnancy, but oh so important for both you and your baby. Here are a few ways to improve sleep quality and sleep more comfortably. First, invest in a pregnancy pillow. These pillows provide support for your abdomen, back and legs, and can help reduce pressure on your hips. They are designed to follow the contours of your pregnant body, giving you a better night's sleep. Second, try to sleep on your side, specifically on your left side for optimal blood flow to your baby. If you're new to sleeping on your side, use pillows to make it more comfortable.

‌Limiting‍the intake⁤ of caffeine and avoiding heavy meals before bed can also help you sleep better. But what if you've tried everything and are still struggling to get a good night's sleep? Here‍is a small table with sleeping tips that might help:

Tip	Explanation
Relaxation techniques	Try meditation or light yoga exercises to relax your body and mind.
Nightly ritual	Create a bedtime ritual, such as a warm bath or reading a book, to signal your brain that it's time to sleep.
Quiet environment	Provide a quiet, dark and cool bedroom. If necessary, use earplugs or a sleeping mask.
Daily exercise	Light to moderate exercise during the day can help improve sleep quality, but avoid intense workouts just before bedtime.

Every pregnancy is unique, so it may take some time to discover what works best for you. Listen carefully to your body and don't hesitate to seek professional advice if sleep becomes a constant struggle. We at Midwives Lelystad are here to support you, even when it comes to sleep. Good night!

The do's and don'ts of prenatal health care

In the adventure of pregnancy, it is important to know what you should and should not do to ensure both your health and that of your baby. Here are some do's:
– Eat healthy and varied. Make sure your meals are full of nutrients such as fiber, protein, calcium, and iron. Remember that you are now eating for two, but that doesn't mean twice as much!
– Keep moving. Light to moderate exercise is not only good for your body, but also for your mental health. Think of walking, swimming or adapted yoga.
- Regular prenatal checks. Attending all your appointments is crucial to monitoring your baby's health and development.

And the don'ts? They are certainly just as important:

- Do not smoke and avoid exposure to smoke. Smoking can lead to low birth weight and other complications.

- Limit caffeine. Too much caffeine is not recommended. Try to stick to a maximum of one cup of coffee per day.

- Avoid raw or undercooked foods. This is to prevent food poisoning, which can pose serious health risks to you and your baby.

Week	Do	Don't
1-12	Start with folic acid	Smoking, alcohol, drugs, strenuous exercise
13-26	Start a prenatal course	Smoking, alcohol, drugs, strenuous exercise
27-40	Rest well	Smoking, alcohol, drugs, strenuous exercise

Following these simple do's and don'ts will not only help make your pregnancy as enjoyable and comfortable as possible, but it will also ensure that your little miracle gets the best start in life. At Midwives ‍Lelystad we are ready to guide you through this special journey with advice, support and the necessary care. So, which of these tips were you already following or which was completely new to you? Let us know!

Resume

We hope that these 20 tips have helped you feel a little more prepared and reassured during this special time. Pregnancy is a unique experience that should be cherished every moment, and at Midwives Lelystad we are ready to guide you on this wonderful journey. Remember that every pregnancy is different, and the most important thing is to listen to your body and do what feels best for you and your baby.

Are you looking for personal advice or support during your pregnancy? Please do not hesitate to contact us. Our team of friendly and experienced midwives are passionate about providing the care and information you need.

Don't forget to take time for yourself, cherish your connection with your partner, and prepare for the arrival of your little miracle. We, at Midwives Lelystad, are there to walk with you every step of the way. Good luck and enjoy every moment!

Warmest regards,

Midwives Lelystad
Address: Badweg 21, 8223 PA Lelystad
Telephone: 085 40 19 095