Try to exercise for at least 30 minutes a day or most days throughout the week. If you are a beginner, try low-intensity walking or swimming. Always talk to your doctor before starting an exercise program and ask if it is safe for you to do certain activities. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Preeclampsia is associated with hypertension and weight gain during pregnancy, so it is important to avoid gaining too much weight and to avoid gaining weight too quickly. Preeclampsia can lead to kidney and liver problems for the mother and complications for the baby. [4] X Research source Having extra weight on your body also increases the risk of other health conditions during pregnancy, such as back aches, exhaustion, leg cramps, hemorrhoids, gestational diabetes, heartburn and aching joints.
Don’t overwork yourself while you’re pregnant. If you work over 41 hours per week, this can increase your risk for high blood pressure. [5] X Research source Try relaxation techniques such as meditation, visualization, and yoga. These can bring serenity to your body and mind and help reduce your stress level.
Lie comfortably on your back or sit on a chair. If lying down, place a pillow under your knees to keep them bent. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source To feel your diaphragm move, place your hands on the chest and below the rib cage. Slowly inhale through your nose so that you feel your stomach move up. Slowly exhale through your mouth by counting to five while tightening your abdominal muscles and letting them fall inward. Repeat and keep your breathing regular and slow.
Listen to calming and relaxing music such as Celtic, classical, or Indian or if you have a favorite slow music that inspires and relaxes you, listen to that. Avoid loud and fast music, such as rock, pop and heavy metal, as these might have the opposite effect on you.
It’s very hard to quit, but you may be able to use quitting aids. Talk to your doctor about methods to stop smoking that are safe for you and your baby.
Do not add salt to foods when cooking but use other spices instead (cumin, lemon pepper, fresh herbs). Rinse canned foods to remove sodium. Buy foods that are labeled “low sodium” or “sodium free. ” Avoid processed foods, such as crackers, fried items, and baked goods, that often are high in sodium. Also avoid eating fast food and ask for reduced sodium when ordering in restaurants.
Make sure you get at least six to eight servings of whole grains every day. Switch refined grains to whole grains, such as brown rice and whole wheat pasta and bread.
Keep your target potassium levels moderate (around 2,000 to 4,000 mg a day). [13] X Research source
Eat a half an ounce of dark chocolate that has at least 70% of cocoa per day. [15] X Research source Because dark chocolate is high in calories, be sure not to overindulge.
Drinking caffeine during pregnancy has been linked to declined placental blood flow and a risk of miscarriage. Although more studies are needed to confirm the effects of caffeine, it is best to switch to decaf during your pregnancy. [16] X Trustworthy Source March of Dimes Nonprofit organization devoted to improving the lives of mothers and babies. Go to source High alcohol consumption is known to raise blood pressure and it is also known to have negative effects on your unborn baby. Before drinking any alcohol, even just one glass of wine, consult your doctor. [17] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Add low-fat or fat-free dairy products (such as milk, cottage cheese, yogurt) to your diet. If you are lactose intolerant, try a milk alternative, such as almond, coconut, or hemp milk. You can also try soy milk, but you may want to limit soy products during pregnancy since it may increase estrogen levels in your fetus. [19] X Trustworthy Source Oregon State University Linus Pauling Institute Research center dedicated to promoting optimal health through cutting-edge nutrition research and public outreach Go to source Go easy on the amount of cheese you eat (even low-fat) due to their high sodium content.
Don’t stop taking your medications without first talking to your doctor.
Your blood pressure is considered high if your systolic reading is between 130 and 139 mm Hg and your diastolic pressure reads between 80 and 89 mm Hg. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Severe headaches Blurry vision, seeing lights, or temporary loss of vision Pain in your right side under your ribs Nausea or vomiting Sudden swelling in your face and hands (which may be normal) Shortness of breath
Traditional treatments like angiotensin-converting enzyme (ACE) inhibitors, angiotensin II receptor blockers, and renin inhibitors are typically considered unsafe to take during pregnancy. However, there are some options available.
