Pregnancy lasts for approximately 40 weeks normally, and pregnancy is divided into three different stages, each stage of which is characterized by many changes. Breast pain and swelling, nausea, mood swings, and constipation. As for the second third of pregnancy, other symptoms begin to appear, such as back and abdominal pain, numbness or tingling in the hands, and so on. As for the last third of pregnancy, a pregnant woman may experience difficulty breathing, Frequent urination, heartburn, hemorrhoids, sleep problems, and as the date of birth approaches, the cervix changes so that it becomes less thick in preparation for opening the birth canal during the birth process.[1]

How does a pregnant woman take care of herself?

Pregnancy eating tips

There are many tips that a pregnant woman should follow to maintain her health and the health of the fetus, and the following is a list of some of these tips:[2][3]

  • Eating a healthy and balanced diet: Be careful to avoid eating some types of foods that may not be cooked well, or vegetables and fruits that are not washed well, and tips related to some types of foods can be stated as follows:
  • Taking vitamins for pregnancy: These vitamins contain folic acid and iron in a greater proportion than other general vitamins, and doctors recommend taking 400 micrograms of folic acid at least one month before the start of pregnancy, and increasing the dose to 600 micrograms after confirming the occurrence of pregnancy, and the importance of folic acid Folic reduces the chance of the fetus having congenital malformations of the neural tube, such as spina bifida, and it should be noted the need to avoid the use of large doses of vitamins during pregnancy and the need to consult a doctor or pharmacist before using nutritional supplements, or herbal preparations.
  • Avoiding alcohol: Alcohol can pass through the placenta from the mother’s blood to the baby’s blood, which leads to many complications, including low birth weight, and an increased risk of the baby having problems with learning, speech, attention, language proficiency, hyperactivity, and the birth of an infected child. Fetal alcohol syndrome, which causes delayed mental and physical development, behavioral problems, and birth defects in the face and heart, and drinking alcohol increases the risk of miscarriage, and stillbirth, which leads to stillbirth.
  • Avoid smoking: Smoking can increase the risk of miscarriage, developmental problems, placental abruption, and premature birth, in addition to increasing the risk of developing a baby with what is known as the cleft lip. It is also worth noting the need to avoid exposure to secondhand smoke as well.
  • Reducing caffeine intake: Doctors advise pregnant women to reduce the amount of caffeine to less than 200 mg per day, which is equivalent to one cup of coffee, as some studies indicate that consuming caffeinated beverages in large quantities may increase the risk of miscarriage, and caffeine can It reduces the rate of iron absorption, in addition to its stimulant effect, which may affect the quality of sleep and cause headaches and heartburn for the blood of the pregnant mother.
  • Fish: The pregnant woman should avoid eating more than two to three servings of fish, including canned fish, and the pregnant woman is advised to avoid eating shark, swordfish, and mackerel, because they contain high levels of toxic mercury, and it is also advised to avoid eating undercooked foods. good.
  • Dairy: A pregnant woman should eat 4 or more servings of dairy products per day, to get an adequate amount of calcium, and it should be noted the need to avoid eating unpasteurized milk or its unpasteurized products, such as soft cheese, blue cheese, or Mexican cheese.
  • Sugar alternatives: Pregnant women should moderate their intake of safe artificial sweeteners such as aspartame and sucralose.

Other tips for pregnant women

In addition to the previously mentioned tips related to the nature of food and drink to maintain a healthy pregnancy, we will mention some other tips for a pregnant woman to take care of herself and her fetus during pregnancy as follows:[3][2]

  • Maintaining the ideal weight: by consulting a doctor about the normal percentage of weight gain during pregnancy, as the amount of weight gain varies between women, but the pregnant woman is expected to gain between 11.3-13.6 kilograms, and some women may need to gain more weight compared to the rest of pregnant women in the event of a decrease Their weight is above normal before pregnancy.
  • Consult a doctor before taking medications: You should consult a specialist doctor before taking any type of medication, as some medications may increase the risk of congenital malformations in the fetus.
  • Exercising: Exercising helps increase strength and endurance, regulate weight during pregnancy, prevent or relieve pain associated with pregnancy and childbirth, stimulate blood circulation in the legs, reduce stress, increase the level of serotonin that improves mood, and what should be noted is the need to avoid Use of hot tubs and saunas during pregnancy.
  • Take enough rest: The pregnant woman suffers from fatigue during the first and last months of pregnancy, so be sure to take enough rest, deal with things simply, try to take a nap in the middle of the day, and learn various relaxation techniques such as yoga, deep breathing, and massage To combat stress and improve the quality of sleep at night.
  • Avoid exposure to dangerous substances: such as exposure to chemicals, heavy metals such as lead or mercury, some biological agents, radiation, some cleaning products, pesticides, solvents, and lead.
  • Attention to oral and dental health: Increased levels of the hormone progesterone and estrogen can cause an increased risk of infection in the mouth, which in turn increases the risk of gum disease, inflammation, and tooth decay, so it is recommended to use a human brush regularly, and visit the dentist periodically during pregnancy .

the reviewer

  1. ↑ “Stages of pregnancy”,, Retrieved 11-12-2018. Edited.
  2. ^ a b “12 steps to a healthy pregnancy”,, Retrieved 11-12-2018. Edited.
  3. ^ a b “Taking Care of You and Your Baby While You’re Pregnant”,, Retrieved 11-12-2018. Edited.

How does a pregnant woman take care of herself?

Writing – on the date : – Last updated: 2022-05-21 08:54:01