11 Steps to a Healthy Pregnancy
11步助你擁有健康孕期

11stepshealthyintroimageCongratulations! You are ready to bring a beautiful new life into this world. Here are 12 exclusive tips from the Peterhouse team to ensure that you and your new baby have a healthy and happy pregnancy!
祝賀!你已經準備為這個世界帶來一個鮮活的小生命!彼德學園現在為您提供11個小貼士,助你擁有健康孕期的同時,擁有一個健康可愛的BB!

 

1.Get Early Prenatal Care 做好早期產前護理
Call your healthcare provider and arrange a visit. The doctor will screen you for certain conditions that could lead to complications. As always, let your healthcare provider know if you are on any medications or have any medical issues!
預約好產前護理中心,醫生會為你做詳細的檢查身體狀況的同時,檢查是否會有任何孕期並發症。記住,你一定要告知護理中心,你是否在使用藥物。

 

2.Watch What You Eat 關注飲食
Despite the fact that you’re eating for two people, you only need an extra 300 calories a day and plenty of protein (~70g). Another milestone that is extremely important to reach is your calcium intake, as it is a struggle for many women to meet the recommended daily dose (1000mg/day).
儘管你現在一個人吃兩個人的飯,但你只需要每日額外多攝入300卡路里和大約70g蛋白質。但是更值得關注的,是維生素的攝入量,最好每日達到1000mg維生素的建議健康攝入指標。

 

prenatal_vitamin_tablets

3.Take Prenatal Vitamins 攝入產前營養素
When pregnant, 2 nutrients are especially important; folic acid and iron. With a suitable level of these, the risk of natural birth defects are significantly lowered. You should be taking 400 micrograms of folic acid one month before becoming pregnant, and once your pregnancy is confirmed you can up the dosage to 600 micrograms.
在懷孕期間,有2種營養素十分重要:葉酸及鐵質。只要攝入足夠的含量,才能降低自然生育的風險。在懷孕前,你需要保持每月400mg的葉酸攝入量,一旦懷孕成功,就要將攝入量提升到每月600mg。

 

4.Exercise Regularly 定期鍛煉身體
A good exercise programme can give you the strength and endurance you’ll need to carry the weight you gain during pregnancy. It will also make getting back into shape after the pregnancy a lot easier. Exercise is also a great way to reduce stress. Just make sure you don’t get overheated or dehydrated!
定期保持身體鍛煉可以提高身體忍耐力及強韌力,因為在懷孕期間身體負擔將會增加。鍛煉身體也會使產後身材恢復變得更為容易,同時,這也是緩解壓力的好辦法,只是不要強度過大就好。

 

caffeine

5.Cut Back On Caffeine 減少咖啡因攝入
Women are advised to cut back caffeine to less than 200mg/day. This is a typical amount you could get from one 8-ounce cup of strong coffee. Caffeine makes it harder for your body to absorb iron (essential when pregnant), and increases the risk of miscarriage.
女性的咖啡因建議攝入量是每日200mg以下,也就是你每天只能飲一杯8盎司的咖啡。咖啡因會使女性身體在懷孕期間難以吸收攝入的鐵質,同時也會增加流產的機率。

 

6.Eliminate Environmental Dangers 降低外部環境風險
Some jobs can be hazardous to you and your baby (due to chemicals/construction). Talk to your doctor about your daily routine so appropriate suggestions can be made.
有些工作會為你的身體和BBD帶來風險,要同醫生講自己的日常生活,從而聽取專家建議。

 

dentist

7.See Your Dentist 看牙醫
Hormonal shifts during pregnancy can lead to gum disease, so see your dentist for a check-up and cleaning!
孕期荷爾蒙的變化可能會導致牙齦炎,定期看牙醫並進行檢查及清潔。

 

8.Take Care Of Your Emotional Health 維持健康情緒
If you’ve been feeling low for 2 weeks and nothing seems to lift your spirits, share your feelings with your healthcare professional. Remember it’s normal to feel stressed during pregnancy, and you and your partner should work through it together.
如果你保持2週的情緒低迷,而且沒有什麼事情可以讓你打起精神,記得與護理中心的醫生分享自己的問題。孕期出現情緒壓抑的情況十分正常,你和愛人可以共同渡過難關。

 

music

9.Listen to Music 多聽音樂
While there is no scientific evidence to suggest that “listening to music makes your baby smarter”, there certainly are some cases which raise a few eyebrows. Just make sure it ISN’T too LOUD (MAXIMUM volume of 65db, similar to background music at a shop)! For reference, a hair dryer operates at 60 – 95db! Keep your home stereo as LOW AS POSSIBLE to avoid inducing stress, irritation, and birth defects.
儘管沒有科學證據顯示,多聽音樂可以使BB更聰明,但是在某程度上一定有些益處。但是音樂聲音不要太吵(最多65db,好似站台背景音樂)。給個參考你啦,吹風筒工作時的聲音大約為60至95分貝!一定要將音響聲音盡量放低,以免引起孕期的煩躁。

 

makeup

10.Make up 化妝
Phthalate chemicals are found in make-up, and interfere with the hormones of pregnant mothers and their children. Scientists in New York have found a link between phthalates and lower IQ scores in children. However, several other factors were not taken into account during the study, such as genetics and quality of life at home. But as always – it’s better to be safe than sorry! Avoid all make-up products to detox your body completely for your baby.
化妝品中的化學成分會為媽媽和BB帶來影響,紐約科學家發現化妝品的化學成分會導致兒童IQ較低,但此項研究並未將基因及家庭生活的影響考慮在內。但是,對於懷孕媽媽來說,安全才是最重要!盡量避免化妝,保護自己的BB。

 

hairchemicals

11.Beware of Hair Products! 注意護髮產品
Now that you’re pregnant – you may want to consider stopping any chemical treatment for your hair (dye, highlights, perms, etc.). While some doctors say you can continue after your first trimester, others recommend you stop completely for the duration of your pregnancy. Peterhouse recommends you avoid risk, and stop all chemical treatments completely!
懷孕後,盡量停止護髮產品的使用,有些醫生會允許你在妊娠第一期時繼續使用,也會有些醫生會整個孕期都禁止使用。彼德學園建議各位,盡量避免風險,最好停止使用此類產品。

 

These are Peterhouse’s top 11 tips for pregnant women, for more child health-related information, please visit www.peterhouse-preschool.com. Stay tuned for our upcoming health events with our new and official Strategic Health Partner, The Adventist Hospital! Like our Facebook (@peterhouse.hk) for more updates.

這就是彼德學園對孕期女士的忠告,如果想了解更多兒童健康資訊,請瀏覽www.peterhouse-preschool.com 隨時了解我們與合作夥伴港安醫院舉辦的活動!即刻Like彼德學園Facebook (@peterhouse.hk) !

 

Interested in knowing how omega-3 fatty acids help with your child’s development?

Schedule a trial class with us