Tips for Maintaining Bone Health During Pregnancy


Bones provide structure to our body and their strength is very important in maintaining a good posture. If we talk about an expecting mother, the bones experience a lot of stress because of the added weight of the developing fetus. If bone health is not maintained during pregnancy, it could lead to severe complications. In this post, we will see some of the tips that will help maintain healthy bones during pregnancy.

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Tips for Healthy Bones During Pregnancy

Get Enough Calcium

Calcium is important for building strong and healthy bones, hence, getting sufficient calcium is a must. Now, it is important for you to know that the nutritional requirement of the body increases during pregnancy. Hence, the calcium requirement will also increase from what is needed by a non-pregnant woman. So, you need to add more calcium-rich food items to your diet.

Now, if we talk about calcium-rich foods, then dairy products like calcium, yogurt, cheese, and curd are at the top. Besides this, plant-based foods like green leafy vegetables, green beans, pulses, and lentils are also rich in calcium. One can also have foods that are fortified with calcium. 

Maintain Vitamin D Levels

Along with calcium, vitamin D is also important as both work hand in hand. If you are confused, then let us tell you that for proper utilization of calcium, optimum vitamin D levels are necessary. This is because vitamin D helps the proper absorption and utilization of calcium. If vitamin D is lacking, calcium will not be utilized properly, doesn’t matter how much you have in your diet. 

Exercise Regularly

Regular exercising during pregnancy is important. This is because physical activity is required by the body to form new and healthy bone cells. This also strengthens muscles along with the bones. Now, when it comes to exercising, one must know safe exercises. For this, it is advised to consult a specialist. Here’s a tip, drink plenty of water during exercise to avoid dehydration and exhaustion. 

Don’t Smoke

Smoking is injurious to health, and it must be avoided during pregnancy. Smoking reduces the blood supply to bones while increasing the rate at which bone deteriorates. Not only this but smoking also increases the risk of severe health conditions in the baby like congenital musculoskeletal disorders. Besides smoking, alcohol consumption must also be avoided as it also harms fetal health and plays a role in weakening bones. 

Have a Balanced Diet

Not only during pregnancy but a balanced diet should be taken by everyone. Well, if we talk about its importance during pregnancy, then it fulfills the nutritional requirement of the expecting mother. For strong and healthy bones, you also need to have an optimum nutritional profile along with calcium levels. Hence, your diet must contain whole grains, nuts & seeds, dairy products like milk & yogurt, dark green leafy vegetables, lentils, cereals, and a variety of fruits. 

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