Erfolgreich durch die Schwangerschaft: Tipps für werdende Mütter

Successful pregnancy: tips for expectant mothers

July 2, 2024

Preparing for pregnancy

Healthy lifestyle before pregnancy

A healthy lifestyle before pregnancy lays the foundation for a successful pregnancy and healthy development of the baby. It is important to take certain measures before pregnancy in order to create optimal conditions for the growing child.

Here are some tips for a healthy lifestyle before pregnancy:

Nutrition: A balanced diet rich in fruits, vegetables, whole grains and lean protein sources provides important nutrients for the body and supports the optimal development of the baby.
Body weight: A healthy body weight before pregnancy can reduce the risk of complications during pregnancy. It is advisable to aim for a healthy weight and, if necessary, to lose or gain weight under medical supervision.
Smoking and alcohol: Smoking and alcohol consumption should be avoided as they can increase the risk of complications during pregnancy. It is important to quit smoking and avoid alcohol to protect the health of mother and baby.
Medications: Discuss with your doctor all medications you are taking to make sure they are safe to use during pregnancy. Alternative medications suitable for pregnant women may be prescribed if necessary.

Visiting the doctor before pregnancy

Visiting your doctor before you become pregnant is an important step to ensure you are healthy and ready for pregnancy. Your doctor can provide you with important information and advice, as well as perform tests to identify any potential risk factors.

During the pre-pregnancy doctor’s visit, the following points can be discussed:

Prenatal vitamins: Your doctor may recommend that you take prenatal vitamins to ensure you get enough of the nutrients you need.
Medical history: Tell your doctor about your medical history, including any chronic conditions or genetic risk factors. This will allow your doctor to evaluate potential risks and take appropriate measures.
Vaccinations: Check your vaccination status and get any missing vaccinations updated before pregnancy. This can help protect both your health and the health of your baby.
Family planning: Discuss your pregnancy plans with your doctor. Your doctor can give you valuable advice and inform you about other steps you should take before becoming pregnant.

Visiting your doctor before pregnancy provides an opportunity to identify potential risks and take steps to promote a healthy pregnancy. It is advisable to make an appointment early to allow sufficient time for preparation.

Healthy nutrition during pregnancy

Eating a healthy diet during pregnancy is very important to support both your own health and that of your unborn baby. This section discusses important nutrients for expectant mothers as well as foods to avoid during pregnancy.

Important nutrients for expectant mothers

During pregnancy, the body needs extra nutrients to support the growth and development of the baby. Here are some important nutrients that expectant mothers should pay attention to:

nutrient	function	Food sources
Folic acid	Supports the development of the baby’s neural tube	Green leafy vegetables, legumes, citrus fruits
iron	Helps in the formation of red blood cells and oxygen transport	Red meat, legumes, green leafy vegetables
calcium	Contributes to the development of bones and teeth in the baby	Dairy products, green leafy vegetables, fortified foods
Omega-3 fatty acids	Support the development of the baby’s brain and eyes	Fatty fish (e.g. salmon), linseed, walnuts
Vitamin D	Helps with calcium absorption and bone development	Sunlight, fortified foods, fatty fish

It is advisable to obtain these nutrients through a balanced diet, although in some cases supplementation with vitamins or minerals may also be recommended. However, before taking any supplements, you should discuss it with your doctor.

What you should avoid during pregnancy

During pregnancy, there are certain foods and drinks that should be avoided to minimize the risk of complications. Here are some examples:

Raw or undercooked eggs, as they can increase the risk of salmonella.
Raw or undercooked meat and poultry to reduce the risk of toxoplasmosis and other foodborne illnesses.
Raw or smoked fish, as it may potentially contain high levels of mercury.
Soft cheese and unpasteurized dairy products to avoid the risk of listeriosis.
Alcohol and caffeinated beverages should also be avoided or severely limited.

It is important to maintain good hygiene and consume fresh, high-quality foods during pregnancy. If you have any questions about your diet during pregnancy, it is best to consult your doctor or a nutritionist for personalized recommendations.

Eating a healthy diet during pregnancy is an important step to ensure that both you and your baby get the nutrients they need. By eating a balanced diet and avoiding potentially harmful foods, you can lay the best possible foundation for a healthy pregnancy.

Physical activity and relaxation

During pregnancy, it is important to remain physically active as well as to practice relaxation techniques. This section presents suitable sports for pregnant women as well as relaxation techniques for expectant mothers.

Suitable sports for pregnant women

Regular physical activity during pregnancy can provide many benefits, including strengthening the body and promoting general well-being. However, it is important to choose sports that are safe and gentle for pregnant women. Here are some suitable sports for pregnant women:

sport	Advantages
To swim	Gentle on joints, strengthens muscles, improves endurance
yoga	Stretches and strengthens the body, promotes relaxation
Go	Easy to perform, strengthens the cardiovascular system
Prenatal fitness classes	Specially tailored to the needs of pregnant women

Before starting any new sport, it is important to consult your doctor and make sure it is suitable for your individual situation. During exercise, be sure to observe your body and watch for signs of overexertion. Drink plenty of water and listen to your body to avoid overheating or exhaustion.

Relaxation techniques for expectant mothers

During pregnancy, the body can face a variety of changes and challenges, so it is important to learn relaxation techniques and practice them regularly to reduce stress and promote overall well-being. Here are some relaxation techniques that are suitable for expectant mothers:

Deep breathing: Deep breathing can help calm the mind and reduce stress. Breathe in and out slowly and deeply, focusing on the rhythm of your breathing.
Progressive muscle relaxation: This technique involves tensing and relaxing muscles one after the other to relieve physical tension.
Meditation: Meditation can help you calm your mind and achieve a state of inner peace. Find a quiet place, close your eyes and focus on your breathing or a calming thought.
Pregnancy massage: A professional massage can help relieve muscle tension and reduce stress.

Using these relaxation techniques can help you feel more relaxed and balanced during pregnancy. Find the ones that work best for you and make time for relaxation and self-care on a regular basis.

Prenatal examinations and prevention

During pregnancy, prenatal examinations and screenings are very important to monitor the health of the expectant mother and baby. In this section, we will take a closer look at the importance of these examinations as well as prenatal tests.

Importance of preventive examinations

Regular check-ups during pregnancy are crucial to ensure that both mother and baby are healthy. These check-ups allow the doctor to monitor the progress of the pregnancy, identify potential risks early and take appropriate measures.

During a prenatal visit, the doctor will check various aspects, including the baby's growth, the mother's blood pressure, weight and general well-being. In addition, any questions or concerns the mother may have may also be discussed.

It is important not to miss any of the scheduled antenatal appointments, as they provide a valuable opportunity to closely monitor the pregnancy and identify any potential problems in good time.

What you should know about prenatal testing

Prenatal tests are used to identify potential genetic or structural abnormalities in the baby. These tests can be done in different ways, either through blood tests or imaging tests such as ultrasound.

There are several types of prenatal tests, including:

First trimester screening: This test is usually performed between the 11th and 14th week of pregnancy and consists of a combination of blood tests and ultrasound to assess the risk of certain genetic disorders, such as Down syndrome.
Triple or quadruple test: These blood tests are performed between the 15th and 20th week of pregnancy and can also assess the risk of genetic disorders.
Fine ultrasound: This ultrasound is usually performed between the 18th and 22nd week of pregnancy and allows a detailed examination of the fetal anatomy and development.

It is important to note that prenatal testing is voluntary and should be decided in consultation with the doctor. These tests can help identify potential risks early and allow parents to make informed decisions about the rest of the pregnancy.

Prenatal checkups and tests play a crucial role in monitoring the pregnancy and ensuring the health of both mother and baby. Talk to your doctor about the recommended schedule of checkups and prenatal tests to ensure you receive the best possible care.

Preparing for birth

The birth of your baby is a significant milestone in your pregnancy journey. Being well prepared for birth can help you prepare for this special moment and feel safe and supported. Here are two important aspects of birth preparation to look out for:

Birth preparation courses and their benefits

Childbirth preparation classes offer you the opportunity to prepare for the upcoming birth, reduce fears and build confidence in your body and the birthing process. These classes provide a variety of information, practical exercises and techniques that can help you during labor. Here are some benefits of attending childbirth preparation classes:

Benefits of birth preparation courses
Providing information about the birth process and various birth options
Learning breathing techniques and relaxation methods to relieve pain
Strengthening confidence in one’s own body and the ability to give birth
Exchange with other expectant mothers and building support networks
Preparation for possible complications or unforeseen situations during birth

Choosing the right childbirth preparation course is important. Find out about different courses available in your area and choose one that suits your needs and preferences. Remember that it is advisable to register early as places may be limited.

The role of the partner in birth preparation

Partner support during labor can be very important for many women. Your partner can be a supportive and reassuring presence and help you feel safe and secure. Here are some ways your partner can support you in preparing for labor:

Learn together about the birth process and the different phases of birth.
Take childbirth preparation classes together to learn relaxation and pain relief techniques.
Encourage your partner to be active during labor by helping you with breathing exercises, massage or other relaxation techniques.
Discuss your birth preferences in advance and make sure your partner knows your wishes and needs.
In your birth plan, include what role your partner should play during labor, such as communicating with the medical team or holding your hand.

Preparing for birth is a shared process in which both you and your partner play an important role. By preparing for birth together, you can strengthen your bond and support each other to create a positive birth experience.

After birth

The postpartum period is a time when a mother should recover and take care of herself and her baby. There are certain aspects of postpartum and self-care that are especially important.

Postpartum and recovery

The postpartum period refers to the first six to eight weeks after birth, during which a woman's body recovers from the physical changes during pregnancy and childbirth. During this time, it is important to find rest and give the body sufficient rest.

Some tips for the postpartum period and postpartum recovery are:

Get enough rest and enough sleep.
Maintain a healthy diet to provide the body with essential nutrients.
Protect your body and avoid strenuous physical activity.
If you experience physical symptoms such as pain or bleeding, consult your doctor.
Keep regular follow-up appointments to ensure that the healing process is going well.

Support and self-care after birth

After giving birth, it is important for a new mother to receive support and take care of her own physical and emotional health. Here are some recommendations for self-care after birth:

Accept support from your partner, family or friends to share tasks and responsibilities.
Taking time for yourself to relax and recharge, whether through a relaxing bath, reading, or other activities that bring joy.
Talk openly with others about your feelings and challenges and don’t be afraid to ask for help.
Taking care of your own wellbeing, whether that be through healthy eating, regular exercise or attending support groups for mothers.

The postpartum period and the postpartum period are crucial times in a mother's life. By taking enough time to recover and take care of her own health, she can lay a solid foundation for the care and well-being of her baby.

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