How to Keep Your Bones Healthy During Pregnancy

Bone health might be the last thing on your mind when you’re in the throes of pregnancy. It’s very possible that you’re otherwise preoccupied with managing morning sickness or satisfying those weird and wonderful cravings. However, the significance of bone health in pregnancy can’t be overstated. In order to make sure that you and your baby’s health are well maintained consider the following bone-bolstering hacks to your traditional pregnancy arsenal.

Get enough calcium:

Calcium is needed for countless biological operations, including blood clotting, and muscle and nerve function. And when you’re pregnant, this mineral serves the vital role of making your baby’s teeth and bones, too. However, if your calcium stores run dry, your body will hungrily leach it from your teeth and bones to provide for your little one. So it is preferable that you start to intake recommended amount of calcium for your bone health.

Never neglect Vitamin D:

When it comes to supporting bone health, you also need sufficient amounts of the sunshine nutrient, vitamin D, to nourish both you and your babe’s skeletal system. Vitamin D and calcium have a reciprocal relationship as calcium build bones, while vitamin D supports the absorption and utilization of calcium in the body. With daily 15 minutes of direct sunlight start eating oily fish, egg yolks and other fortified foods.

Have a balanced diet:

Calcium and vitamin D aren’t the only nutrients famous for bolstering bones during pregnancy. Your body also demands the likes of vitamin K for bone formation, vitamin C for bone structure, zinc for osteoblast activity, magnesium for the proper utilization of calcium and vitamin D. The best way that you and your growing baby can stay healthy is by eating a varied, colorful and wholefood diet.

Exercise:

In a normal pregnancy, easy to moderate physical activity carries no risk and provides great health benefits. Exercise during pregnancy can counteract excessive weight gain and reduce the risk of muscle and skeletal disorders and incontinence. Weight-bearing exercise (jogging, dancing, brisk walking), flexibility practices (yoga, Pilates, tai chi), and resistance training (weight-lifting) are all best options during your pregnancy. Physical activity isn’t dangerous for baby. Just be sure not to exhaust yourself. As a rule of thumb, you should be able to maintain a conversation when you exercise.