7 Weeks.....

Your uterus has doubled in size in just two months but you're unlikely to look pregnant yet, even though inside you may be on an emotional rollercoaster. If you could see your baby, you'd probably notice eyelids forming, the nubs where fingers and toes are beginning to grow, and a tiny heart beating beneath parchment-thin skin. This is a critical stage when many major organs are forming.

10 steps to healthy pregnancy

1. Organise your antenatal care early

Good prenatal care is essential to your baby's health. Choosing your doctor early means you'll have months to build a good relationship in preparation for the birth.

2. Eat well

Although you don't necessarily have to eat more when you are pregnant, it is important to eat a well-balanced and healthy diet. Many women go off certain foods, but it's always possible to substitute those with others that provide similar nutritional value.

Make sure that your diet includes some vegetables & fruits, some carbohydrates (preferably wholegrain so you get plenty of fibre), some protein, which might be fish, meat, eggs, nuts, or pulses, and some milk and dairy foods, every day.

3. Be careful about food hygiene

It is better to avoid certain foods in pregnancy because they carry a health risk for your baby. i think sushi is not good due to it's serve raw. but it's just my opinion.
It is important to wear gloves when handling cat litter and garden soil, avoid eating undercooked or raw meat, and wash vegetables and salads thoroughly to remove any soil or dirt.
Salmonella infections may be caused by eating undercooked poultry, and raw or soft-cooked eggs. there goes my favorite half boiled egg....haihh....

You may want to be cautious about eating at your favourite hawker stalls or avoid them completely - the open drains, low food hygiene and food handling standards, pest problems and traffic fumes may not ordinarily bother you, but they present too many health risks to a pregnant woman. but sometimes i'm not in da mood to cook....br smlm mkn takeout....

4. Take folic acid supplements and eat fish

The only supplement that is considered truly vital is folic acid (also called folate), which can help prevent spina bifida and other neural tube defects in babies.

Spina bifida is a serious congenital condition. It occurs when the tube housing the central nervous system fails to close completely and may give rise to severe disabilities. All women planning a pregnancy are advised to take a daily supplement of 400mcg of folic acid starting around the time of conception through the first three months of pregnancy.

You can also increase your intake of natural folate through your diet. Folate is found in many different foods, particularly vegetables and fortified breakfast cereals. Other nutrients that are important to your health and your baby's are iron and calcium, which can generally be provided by your diet.

The current recommendation is to eat oily fish such as herring, mackerel, salmon or sardines no more than twice a week, but you can still eat other types of fish as much as you like.

5. Exercise regularly

A good exercise programme can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labour. It will also make it much easier to get back into shape after your baby is born.

Exercise can boost your spirits and help ward off depression in pregnancy. Experts aren't sure exactly how, but there is growing evidence that it has a positive effect on brain chemicals, such as serotonin and dopamine, which help regulate your emotions and mood.

More gentle exercise such as walking, swimming, aqua-aerobics, and yoga are also very beneficial. -owh, bila la management nak repair swimming pool?? haihh....

6. Begin doing pelvic floor exercises

It's very common for women who are pregnant or who have had children to experience stress incontinence; when small amounts of urine leak out during activities, including sneezing, laughing and exercise. You can help prevent this happening by doing pelvic floor exercise, starting before you get pregnant or during pregnancy.

The pelvic floor muscles are the hammock of muscles at the base of your pelvis that support the bladder, vagina and rectum. They can feel weaker than usual in pregnancy because of the extra pressure upon them, and because the hormones of pregnancy cause them to slacken slightly.

Your pelvic floor can be toned and strengthened by a daily exercise pattern. Current recommendations are that you should do pelvic floor exercises eight times, three times a day.

7. Limit your alcohol intake

saya tidak minum ya...

8. Cut back on caffeine

Coffee, tea, and cola-style beverages are mild stimulants, and although the research evidence is not clear, some researchers feel that too much caffeine may contribute to a risk of having a low birth weight baby, or increase your risk of miscarriage.

The current advice suggests that up to four cups or three mugs of coffee (equivalent to six cups of tea or eight cans of cola) a day won't hurt your baby, although one study suggests that even low levels of caffeine can increase your risk of miscarriage. A refreshing alternative is a glass of mineral water with a twist of lime or lemon. -yeay...i only drink one nescaffe within this 3 weeks....it's a huge achievement as i was a nescaffeholic....

9. Stop smoking

Women who smoke increase their risk of miscarriage, premature delivery, stillbirth and cot death. Smoking in the first trimester also slightly increases the risk of having a baby with a cleft lip or palate. -yeay....i automatically quit when i was 4 weeks pregnant though i didn't know i was pregnant at that time after been smoking for 7 years....

10. Get some rest

The fatigue you feel in the first and third trimesters is your body's way of saying "slow down". A nap in the middle of the day may seem like a luxury you can't afford, but you and your baby will both benefit. If you can't sleep, at least put your feet up and relax for 30 minutes or more, in whatever way suits you best.

If backache is disturbing your sleep, try massage or exercise classes specifically for back care. Exercise and relaxation can also help with sleep problems related to stress. Try relaxation techniques, which are safe in pregnancy, such as yoga, stretching, deep breathing and massage. Always tell the teacher of any exercise or relaxation class that you attend that you're pregnant or choose classes tailored for pregnant women.