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The most important steps to keep the fetus in the first months

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Maintaining maternal and child health during pregnancy is not as difficult as many thinks, but it is a simple task that can be accomplished by following healthy eating habits.

1 - eating vegetables and fresh fruits:
Vegetables and fruits contain useful, easily digestible fibers that prevent you from getting constipation. It also contains the vitamins, minerals, and antioxidants you need during pregnancy.

2 - Maintain the proportion of iron in the body:
Eat foods rich in iron to avoid anemia and anemia. Vitamin C helps the body absorb iron and take full advantage of it so you can drink a glass of lemon juice or orange as a natural source of vitamin C after a meal rich in iron.

Iron can be obtained from its natural sources or as capsules.

3 - drinking water in sufficient quantities:
The body needs more water in pregnancy to protect you from dehydration. It also helps maintain blood flow to reach the fetus more easily, protects against high blood pressure during pregnancy, and prevents constipation. Take 8 glasses of water a day and preferably the previous boiling water or mineral water.

4. Eat folic acid regularly:
Folic acid is an important element, particularly in the first pregnancy, as it enters the nerves and spinal cord of the fetus. Folic acid is found in vegetables, lentils and whole grains and can be taken as capsules.

5. Get enough sleep:
Getting adequate rest and sleep are important factors to avoid stress and depression during pregnancy. Additional pillows can be used to inform you of complete comfort.

6. Light sports:
Light sports such as walking and swimming activate blood circulation, which helps to increase the pumping of food and oxygen to the fetus. It also helps you to overcome the pains of birth and regulate breathing.

7 - not to eat a lot of some foods:
Some cheeses such as blue cheese, uncooked meat and immature eggs should be completely avoided during pregnancy to avoid infection with salmonella. Reduce ingestion of nonfat foods and avoid excessive salt to avoid high blood pressure.

8. Avoid tension:
Try not to hesitate. Extreme stress can cause contractions in the uterus and exposure to early delivery. You can practice yoga or listen to quiet music and practice breathing exercises.

9. Non-smoking:
Protect your child from the effects of smoking and avoid smoking during pregnancy and should not sit with smokers to avoid inhaling smoke, which may harm your fetus.

10 - Refrain from drinking stimulants:
You can drink one cup of coffee daily and preferably decaffeinated, and can be replaced with herbal drinks such as chamomile tea, which helps to relax and reduce the feeling of insomnia and tension.