Pregnancy is a remarkable and transformative period in a woman's life, filled with anticipation, joy, and many physical changes. However, amidst the excitement, it's essential not to overlook the health of our bones. Osteoporosis, a condition characterised by weakened and brittle bones, can unexpectedly pose risks during pregnancy, impacting both the mother and the baby.
Dr Manjri Kumari Gupta, MS - Gynaecologist, Ujala Cygnus Group of Hospitals, listed ways to promote bone health during pregnancy.
The Obstetrics and Gynaecology Science found that pregnancy-related osteoporosis can return throughout subsequent pregnancies. The rate of fracture recurrence has been shown to vary, reaching up to 33% in some instances. Therefore, it is important to inform women who have osteoporosis from pregnancy that there is a slight chance that they will break another bone during a subsequent pregnancy.
Tips To Maintain Bone Health During Pregnancy
Maintain a balanced diet
A healthy diet is essential for preserving strong bones. During pregnancy, it becomes even more important to consume a well-rounded diet rich in essential nutrients. Foods like dairy products, leafy greens, fish, nuts, and fortified cereals can be beneficial.
Calcium intake
Dr Gupta said, "Aim for the recommended daily calcium intake during pregnancy, which is around 1000-1300 mg. Discuss with your healthcare provider to determine the appropriate calcium supplementation, if needed."
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Vitamin D
Calcium absorption and bone health are both critically dependent on vitamin D. It can be obtained through sunlight exposure and dietary sources like fortified milk, eggs, and fatty fish. However, your healthcare provider may recommend vitamin D supplements, especially if you have limited sun exposure or deficiency.
Engage in regular exercise
Regular physical activity not only promotes overall health but also strengthens bones. Dr Gupta said, "Low-impact exercises like walking, swimming, and prenatal yoga can be beneficial during pregnancy. These activities help maintain bone density and improve balance, reducing the risk of falls and fractures." However, always consult with your doctor before starting any exercise routine to ensure it's safe for you and your baby.
Avoid smoking and excessive alcohol consumption
Smoking and alcohol intake can negatively impact bone health. It's essential to avoid these habits during pregnancy, as they can further increase the risk of osteoporosis.
Safe weight management
Maintain a healthy weight during pregnancy by following appropriate weight gain guidelines provided by your healthcare provider. Excessive weight gain or loss can strain your bones, so it's important to achieve a balanced approach.
Also Read: Do You Drink Enough Water During Pregnancy? Expert Lists The Importance Of Staying Hydrated
Discuss medication and supplements
Inform your healthcare provider about any medications or supplements you are taking, as some may interfere with bone health. They can guide you on the appropriate use of medications and supplements to ensure the safety of both you and your baby.
Practise proper posture
Maintaining good posture helps alleviate strain on your bones and joints. As your baby grows, your centre of gravity shifts, which can lead to poor posture and increased stress on your bones. Focus on sitting and standing up straight, using supportive pillows or cushions when necessary. This simple habit can go a long way in protecting your bones and preventing discomfort.
Disclaimer
The information in this article is provided by the expert. However, remember that every pregnancy is unique, and you should consult your expert for a diagnosis tailored to your needs.
