2 days Ago By Supriya Ramesh
Pregnancy marks a transformative phase in a woman’s life, where every choice can significantly impact both maternal and foetal health. While medical check-ups and prescribed supplements are often prioritised, experts stress that nutrition, physical activity, and mental well-being are equally crucial factors that influence the pregnancy journey and the future health of the newborn. Dr Ruchika Sharma, Senior Consultant, Obstetrics and Gynaecology, Apollo Spectra Hospital, Karol Bagh, Delhi, says that “Pregnancy is a transformative phase in a woman’s life, and lifestyle choices during this period significantly impact both maternal and foetal health.
The newborn’s healthy development is connected to the mother.” She adds that habits related to diet, physical activity, and mental health not only shape the pregnancy experience but also directly influence the newborn’s growth and well-being. The Role of Nutrition in Pregnancy Nutrition plays a pivotal role in supporting both the mother’s health and the baby’s development.
Dr Geeth Monnapa, Senior Consultant, Obstetrics and Gynaecology, Sparsh Hospital, Bangalore, explains, “A nutritious-rich diet is crucial in supporting both the physical and mental health of a pregnant woman and the baby. It stabilises the mood, reduces stress and other pregnancy-related complications in the mother, and ensures the overall development of the baby.” According to Dr Monnapa, a balanced diet should consist of whole foods, complex carbohydrates, lean proteins, and fibre-rich fruits and vegetables.
These not only provide essential vitamins and minerals but also help manage mood swings and fatigue—common challenges during pregnancy. Healthy fats, such as omega-3 fatty acids found in walnuts and flaxseeds, support brain health and may help prevent prenatal depression. Dr Monnapa warns that a low-protein diet during pregnancy could impact gene expression and brain development in the child, particularly during adolescence.
Cravings are typical in pregnancy, but Dr Monnapa advises moderation, suggesting healthier alternatives like nuts and fresh fruits instead of refined carbohydrates to ensure sustained energy and balanced blood sugar levels. She further points out the emerging research connecting gut health with mental well-being. “A fibre-rich diet reduces inflammation by improving gut health, which supports mental health.
The gut microbiota is responsible for producing 90 per cent of the serotonin in the body—a dip in serotonin levels is associated with irritability and depression,” she explains. Vitamins such as B, D, magnesium, calcium, and iron also play a vital role in enhancing mood and balancing hormones. The Importance of Exercise Physical activity during pregnancy not only helps in managing weight but also improves mental health, reduces pregnancy-related complications, and aids recovery after childbirth.
Dr Nisha Sharma Mangal, Senior Consultant, Obstetrics and Gynaecology, Cocoon Hospital, Jaipur, stresregular exercise during pregnancy. “Exercising during pregnancy is highly recommended for women. One can start with at least 30 minutes of moderate-intensity physical activity at the beginning of their pregnancy, and if there are no complications, it can be maintained throughout pregnancy,” she says.
Walking, swimming, yoga, and pilates are often considered safe for pregnant women, depending on individual health conditions. Dr Mangal says that regular exercise results in less fatigue, reduced pelvic and back pain, fewer complications during delivery, faster post-pregnancy recovery, and improved mood and posture. She further recommends pelvic floor exercises like Kegels, along with stretching and strength training, to improve flexibility and muscle endurance—factors that can ease labour pains and support recovery after childbirth.
A Holistic Approach to Pregnancy Ultimately, experts agree that a holistic approach—one that combines balanced nutrition, regular exercise, and mental health care—leads to a safer pregnancy and healthier outcomes for both mother and baby. Dr Sharma sums it up aptly, “Opting for healthy habits such as prioritising nutrition, nurturing emotional and mental well-being, and exercising ensures a smoother pregnancy, a less complicated childbirth, and a quicker recovery for a pregnant woman. It also ensures a more comfortable postpartum journey for the mother and a healthier start to life for the newborn.
” Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world..
