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News

Pregnancy is an exciting and sometimes nerve-racking time for many women and their partners. The average pregnancy lasts about 40 weeks after the beginning of the last menstrual period. It takes a lot of work and energy to grow the microscopic group of cells to a full-sized baby. Here are some helpful tips for a healthy pregnancy.

First, get plenty of rest. Of course, this can be difficult. Most expectant mothers have many other demands on their lives–young children, jobs and relationships. In addition, discomforts of pregnancy can make deep sleep challenging. Take time for yourself, go to bed at a reasonable hour, and find ways to make sleeping more comfortable such as pillows, fans and elevating the feet.

Second, a healthy diet is vital for proper development of the baby. A well-balanced diet is important, with plenty of fruits, vegetables, healthy meats and whole grains. Most women should eat three meals per day plus healthy snacks in between. The old saying, “You are eating for two” is not quite accurate. A pregnant woman only needs about 300 extra calories per day to grow a healthy baby. Taking a pre-natal vitamin every day is important for pregnancy health.

Third, exercise! Staying active is very good for a healthy pregnancy. Daily exercise helps reduce nausea, provide for appropriate weight gain during the pregnancy, prevent gestational diabetes and other pregnancy-related problems, and promote overall good health. In addition, being in shape helps when it comes time for the actual delivery. Any type of exercise is good, as long as the heart beats fast, though it is recommended to avoid any type of contact activity that may cause trauma to the abdomen. Also, daily stretching can help relieve back pain and promote good circulation.

Fourth, stay well hydrated. It is very important for a pregnant woman to drink plenty of water, recommended at least 2-4 liters of water every day. Being well hydrated helps the baby develop and makes expectant mothers feel better.

Fifth, avoid toxins such as tobacco, alcohol, and drugs, including marijuana. All of these substances have been shown to endanger pregnancies and harm the baby.

Good luck with the next nine months. It is important to start pre-natal care as soon as possible when pregnant. Please contact your health care provider if you have any questions or concerns about your pregnancy.

 

Patrick Smith, MD

Consejos Útiles para un Embarazo Saludable

El embarazo es un momento emocionante y a veces nervioso para muchas mujeres y sus parejas. El promedio de un embarazo dura 40 semanas después del comienzo de la última menstruación. Se necesita/toma  mucho trabajo y energía para hacer crecer el grupo microscópico de células a un bebé de tamaño completo. Estos son algunos consejos útiles para un embarazo saludable.

Primero, descanse bastante. Por supuesto, esto puede ser difícil. La mayoría de las mujeres embarazadas tienen muchas otras exigencias en sus vidas—niños pequeños, trabajos y relaciones. Además, los malestares del embarazo pueden dificultar el sueño profundo. Tómese un tiempo para usted misma, acuéstese a dormir a una hora razonable, y busque modos de hacer su dormir más cómodo como almohadas, ventiladores/abanicos y con los pies elevados.

Segundo, una dieta saludable es vital para el desarrollo adecuado del bebé. Una dieta balanceada es importante, con bastantes frutas, verduras, carnes saludables y granos enteros. La mayoría de las mujeres deben comer tres comidas al día además de meriendas saludable entre las comida.  El viejo dicho/refrán, “Usted  está comiendo para dos” no es muy preciso. Una mujer embarazada solo necesita alrededor de 300 calorías adicionales por día para crecer un bebé saludable. Tomar una vitamina prenatal todos los días es importante para la salud del embarazo.

Tercero, ¡haga ejercicio! Mantenerse activa es muy bueno para un embarazo saludable. El ejercicio diario ayuda a reducir las náuseas, proporciona un aumento de peso adecuado durante el embarazo, evita la diabetes gestacional y otros problemas relacionados con el embarazo y promueve una buena salud en general. Además, estar en forma ayuda cuando llega el tiempo del parto. Cualquier tipo de ejercicio es bueno, siempre y cuando el corazón late rápido, aunque se recomienda evitar cualquier tipo de actividad de contacto que pueda causar trauma en el abdomen. También, el ejercicio de estiramiento diario puede ayuda a aliviar el dolor de espalda y promover buena circulación.

Cuarto, manténgase bien hidratada. Es muy importante que una mujer embarazada beba/tome mucha agua; se recomienda por lo menos 2-4 litros de agua cada día. Estar bien hidratada ayuda al bebé a desarrollarse y hace que las mujeres embarazadas se sientan mejor.

Quinto, evite las toxinas como el tabaco, el alcohol y las drogas, incluyendo la marihuana. Todas estas sustancias has demostrado poner en peligro los embarazos y dañan al bebé.

Buena suerte con los próximos nueve meses. Es muy importante comenzar el cuidado prenatal lo más pronto posible durante el embarazo. Por favor, póngase en contacto con su proveedor de atención médica si tiene alguna pregunta o inquietud acerca e su embarazo.

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Recognized by the American Heart Association (2024)

Recognized by the American Heart Association: Target BP (2024)

Accredited/Certified by
HRSA Health Center Program Operational Site Visit

HRSA Recognition: Addressing Social Risk Factors (2023)

HRSA Recognition: Advancing HIT for Quality (2023)

HRSA Recognition: Access Enhancer (2023)

HRSA Recognition: Health Disparities Reducer (2023)

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