Tips to Keep Bones Healthy When You Are Pregnant

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Tips to Keep Bones Healthy When You Are Pregnant

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While in the mothers womb, the baby needs plenty
of calcium to develop its bone skeleton which it
takes from the mother. Therefore, the mother
needs to get adequate calcium to avoid developing
calcium deficiency in her body. The need for
calcium increases during the third trimester and
a deficiency then can weaken her bones. This can
be avoided by ensuring a few things. Here are
some helpful tips to keep your bones healthy
during pregnancy Get Sufficient Calcium Calcium
is needed by the body during pregnancy more than
ever. Almost 1300 mg of calcium is needed by a
pregnant body. It is needed to develop the bone
skeleton and teeth of your baby. If your body is
not able to provide adequate calcium then the
developing fetus will erode calcium from your
bones and teeth to fulfill its requirement. To
prevent this, you must provide sufficient calcium
to your body. Embrace foods that provide calcium
to your body such as milk, cheese, yogurt, green
leafy vegetables, fish like salmon and sardines,
peas, green beans, tofu, kefir, soy milk and
calcium-rich cereals. The body can easily absorb
calcium during pregnancy and protect you against
calcium deficiency.
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Get Enough Vitamin D
The body requires vitamin D to absorb and utilize
calcium. Therefore, just consuming calcium is not
enough. Sunshine is  the best source of vitamin
D. If you live in a sunny place then regular
exposure to the sun can help you maintain your
vitamin D level. It is recommended that 15
minutes of exposure to direct sunlight can
control vitamin D deficiency. Apart from
sunshine, vitamin D is also available in certain
foods. Try to include vitamin D rich ingredients
like tuna fish, salmon, swordfish, liver, cheese,
mushrooms, egg yolks, and orange juice in your
diet.
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Eat a Balanced Meal
Calcium and vitamin D are not the only things
required for bone health. Vitamin K, vitamin C,
zinc, omega3 fatty acid and magnesium also
contribute to maintaining your bone health during
pregnancy. Protein is needed to develop muscle
mass to protect and keep the bones strong.
Therefore, eat a varied and colorful diet that
includes all the necessary nutrients. Your diet
should include whole grains, fresh vegetables,
fresh fruits, milk and milk products (if you are
lactose intolerant then replace milk with soy
milk), fish, eggs, meat, poultry, nuts, lentils
and legumes.
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Exercise Regularly Exercising during
pregnancy has numerous benefits including
strengthening muscles and bones. Stay active and
do exercises such as swimming, brisk walking,
cycling, yoga etc. You can also try running and
dancing. However, always consult with your doctor
before doing any rigorous form of exercise. It is
better to do exercises that have no risk of
falling or any other serious injury. Also, make
sure to drink plenty of water during exercise to
avoid dehydration and exhaustion. Avoid
Smoking Smoking can increase the chances of bone
fractures, reduce bone mass, and compromise the
bone formation of the baby. Maternal smoking
increases the chances of congenital
musculoskeletal disorders in the newborn.
Therefore, avoid smoking. Also, try to avoid
passive smoking as much as possible. Conclusion A
healthy lifestyle and a balanced diet is the key
to maintaining healthy bones during pregnancy.
Adequate sunshine, exercise and a nutrient rich
diet will help you and your baby get strong bones.
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Source https//www.cordlifeindia.com/blog/keep-yo
ur-bones-healthy-during-pregnancy/