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01 February, 2020

5 tips to preserve bone health during pregnancy

During pregnancy and breastfeeding, a growing baby’s need for calcium and other minerals can put pressure on the mom’s bone health. It is important for expecting, as well as new moms, to take care of her overall health. Here are some steps that every mom should take to protect her bones:

  1. Get enough calcium: Your baby needs calcium to develop strong teeth and bones while he’s in your womb. If you’re not getting enough in your diet or from your prenatal supplements, the fetus will take calcium from your bones, especially during the last trimester when baby’s calcium needs are the highest. During pregnancy, women need at least 1300 mg of calcium per day. If you don’t get the required amount, see our experts at KIMS Cuddles to talk about a calcium supplement. Your body can absorb calcium easily during pregnancy and protect you against calcium deficiency.
  1. Get your daily dose of sunshine: While you concentrate on getting your dose of calcium, it is equally important to concentrate on your Vitamin D needs. Vitamin D is essential to help transport calcium efficiently.
  1. Eat a healthy diet: Just because you’re taking prenatal vitamins, doesn’t mean you can go easy on your diet. It is important to continue eating a good, healthy diet full of whole grains, fruits, and vegetables. Foods that are naturally high in calcium include dairy products and green, leafy vegetables. A healthy diet will also help maintain a healthy pregnancy weight.
  1. Get enough exercise: Exercising during pregnancy benefits bones just like it benefits muscles. It helps you strengthen your bones and lead an active life. Taking up a safe, weight-bearing exercise can help reinforce bone health. Try things such as weight training, walking, swimming or anything that provides resistance – but make sure you do it under the guidance of experts who understand your needs during pregnancy. Exercising can also help reduces aches and pain, improve sleep, mood and increase energy.
  1. Avoid smoking or second-hand smoke: Cigarette smoke has been linked to many disorders both for the mother and baby. It can lead to serious bone disorder osteoporosis in mom and bone growth and bone mass in their children. If you’re a smoker, try quitting and try to stay away from those who smoke.

These small steps can help expectant and new mothers take care of their bone health. If you have any other questions regarding taking care of yourself during pregnancy, reach out to our expert doctors at KIMS Cuddles.

*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.

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