8 Lifestyle Changes to Maximize a Safe Pregnancy

Paano nakakatulong ang maagang paghahanda para sa mas maayos na pagbubuntis 

Are you and your partner ready to conceive? Congratulations! Ang desisyon na magkaroon ng baby is a milestone on its own. It requires a lot of planning, and for the mother-to-be, significant lifestyle changes.

While some of these changes may feel daunting for first-time mommies, ang maagang paghahanda ay makakatulong para gawing mas magaan ang pag-a-adjust. By changing your lifestyle accordingly, mas may pag-asa kang magkaanak, and any resulting pregnancy will proceed smoothly till the happy (and hopefully super-effortless) outcome.

Make an appointment with your doctor. 
You’ll want to check kung ang immunizations are up-to-date, at kunin ang mga kinakailangang vaccines bago manganak. If you’re on contraceptives, tanungin kung kailan ito maaaring ihinto at magsimula sa pagtatangkang magkaanak.

I-discuss family health history, mga medical condition, at mga gamot na iniinom mo na maaaring maka-apekto sa iyong pagbubuntis. This is not limited to just the mom-to-be; imbitahin ang iyong partner na maging kasama.  Sa ganitong paraan,  he stays informed about his part in the job (at kung paano ka susuportahan afterward).

Consider getting a “work-up” done
Ayon kay Dr. Ryan Arbie Bueno-Gusilatar, OBGYN Perinatologist sa Asian Hospital and Medical Center at Perpetual Help Medical Center, a work-up involves assessment of the anatomic reproductive system through an OBGYN visit,  at mga images tulad ng ultrasound.

Sa pangunahing OB visit, this will include a comprehensive medical history assessment at physical examination. Isipin mo ang "work-up" bilang isang karagdagang hakbang. “Through this, we will be able to know if the couple has risk factors which may cause complications. Sinusuri rin natin ang kanilang metabolic health," sabi ni Dr. Bueno-Gusilatar.

Schedule an appointment with your dentist
While it is generally deemed safe para sa isang buntis na babae na magkaroon ng dental work habang buntis, mas mabuting iwasan  ang mga procedures at medication that expose the fetus to even minimal risk. 

Ang mga pagbabago sa hormonal sa panahon ng pagbubuntis ay maaaring magdulot ng mas malalang problema sa ngipin at gilagid, preventing her from maintaining good dental health. Have your regular cleaning, any x-rays, fillings, o ano pang procedure done prior to trying to conceive.

Start eating healthy
Ayon kay Dr. Bueno-Gusilatar,  while there is no one diet applicable to all, inirerekomenda niya na magsimula ang mga kababaihan sa pagkain ng whole foods upang bawasan ang pag-inom ng mataas na carbohydrates at mataas na gluten, na maaaring magdulot ng metabolic diseases.

Hindi kailangang mag-take ng supplements, tulad ng multivitamins, minerals, at antioxidants kung maaari itong makuha ng babae mula sa natural na pagkain.  “For those trying to get pregnant, we encourage intake of folic acid and Vitamin D, which you can get from sunlight,” she says.

Pinag-iingat ni Dr. Bueno-Gusilatar ang pagkalat ng mga unauthorized herbal supplements in the market. “Not only are they dangerous, they are also costly.”

Limit your caffeine intake
Kahit hindi ipinagbabawal ang coffee at tea na may caffeine bago ka mabuntis, controlling your consumption early on may make the transition easier. 

Consuming more than 200mg of caffeine daily (roughly 1-2 cups of coffee or 2-4 cups of tea)  habang buntis ay maaaring magdulot ng komplikasyon sa pagbubuntis at/o miscarriage.

Kick any bad habits
Ang paninigarilyo, pag-inom ng alak, at paggamit ng drugs can lead to many pregnancy at birth complications that can affect the baby for the rest of their life. 

Ang paninigarilyo habang buntis, halimbawa, ay nagpapataas ng panganib ng sudden infant death syndrome (SIDS); nagdudulot ng pagbawas ng paghinga ng fetus sa maikling panahon; and be the underlying cause for learning problems, respiratory disorders, at adult heart disease in the long term. Ang pag-inom ng alak sa unang trimester ay nagpapataas din ng panganib ng miscarriage, premature birth, at mababang birthweight.

Exercise
Maliban na lang kung may underlying medical condition ka, magandang mag exercise para sa katawan. Ang regular na pag-e-exercise, paired with good nutrition, ay makakatulong para manatili kang malusog at malakas - qualities you need (and want!) throughout the duration of pregnancy and beyond. 

Maaaring magbigay kaalaman sa iyo ang iyong doktor kung maaaring maka-apekto ang kasalukuyang fitness routine mo sa fertility, and if safe ito for you to continue once you do get pregnant. 

If you haven’t started exercising yet, ngayon ay magandang panahon na upang maghanap ng isang fitness program. Consider activities na safe gawin sa bahay, kahit pansamantala. Subukan maglaan ng 30-minuto ng ehersisyo kada araw, 5-6 na araw sa isang linggo, at mag-ani ng mga benepisyo sa metabolic, pisikal, at mental na aspeto ng regular na pagkilos.

Prioritize mental wellness
Mental health encompasses emotional, psychological, at social well-being— lahat ng ito ay nakaaapekto sa kung paano tayo mag-isip, makaramdam, at kumilos.  Pregnancy is a life-changing event, kaya't gumawa ng mga hakbang upang manatiling malusog ang iyong mentalidad. Feeling down, upset, and anxious is completely normal, lalo na during these times! Ngunit huwag kalimutang humingi ng tulong mula sa isang specialist kung ang mga damdaming ito o ang iyong mga naiisip ay nagiging sagabal sa iyong kakayahan na mabuhay nang normal at harapin ang araw-araw na stress ng buhay.
 

Reference

About The Writer

Trina Yap-Sotto

Trina is a wife, a full-time mom to two boys, and a Vinyasa, Prenatal, and Postpartum Yoga teacher. A yoga student since 2003, she is a believer of mindfulness and a consistent “off-the-mat” yoga practice. Before becoming a yoga teacher and a full-time mom, Trina enjoyed a 14-year career in broadcast media. When she’s not on her mat or doing chores, you’ll likely find her experimenting in the kitchen.

The views and opinions expressed by the writer are his/her own, and do not state or reflect those of Wyeth Nutrition and its principals.