{"id":7771,"date":"2022-02-08T10:27:00","date_gmt":"2022-02-08T10:27:00","guid":{"rendered":"https:\/\/bebe.consumer.es\/?p=7771"},"modified":"2022-05-17T09:33:08","modified_gmt":"2022-05-17T09:33:08","slug":"preparar-se-fisica-i-mentalment-per-a-lembaras","status":"publish","type":"post","link":"https:\/\/bebe.consumer.es\/ca\/preconcepcio\/preparar-se-fisica-i-mentalment-per-a-lembaras\/","title":{"rendered":"Preparar-se f\u00edsica i mentalment per a l’embar\u00e0s"},"content":{"rendered":"<\/span> 2<\/span> min.<\/span><\/span>\n

L”embar\u00e0s i el part s\u00f3n moments que posaran a prova la fortalesa del vostre cos i la vostra ment. Una bona preparaci\u00f3 f\u00edsica i mental planificada uns mesos abans de la concepci\u00f3 facilitaran el cam\u00ed.<\/strong><\/p>\n\n\n\n

Com preparar el cos per a l\u2019embar\u00e0s<\/h2>\n\n\n\n

Un estat f\u00edsic saludable contribueix a aconseguir un embar\u00e0s m\u00e9s r\u00e0pid i que evolucioni de la millor forma. Depenent de la vostra situaci\u00f3 f\u00edsica actual i el vostre historial m\u00e8dic podeu requerir m\u00e9s temps per a aconseguir les condicions id\u00f2nies per a un embar\u00e0s, per\u00f2 en general \u00e9s aconsellable preparar-se almenys 3 mesos abans de la concepci\u00f3.<\/a><\/strong> A continuaci\u00f3, teniu uns consells per a arrencar:<\/p>\n\n\n\n

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  1. La visita preconcepcional amb un especialista<\/a><\/strong>. Fonamental per a qualsevol parella que est\u00e0 iniciant la cerca de l\u2019embar\u00e0s i especialment per a aquelles que teniu alguna malaltia, condici\u00f3 o tractament que pugui influir en la concepci\u00f3<\/strong> o en el desenvolupament de l\u2019embar\u00e0s com s\u00f3n les alteracions de tiroides, tensi\u00f3 arterial, diabetis, sobrep\u00e8s o malalties que poden afectar la fertilitat com l\u2019endometriosi, la s\u00edndrome d\u2019ovaris poliqu\u00edsticos o la malaltia cel\u00edaca. <\/li><\/ol>\n\n\n\n
    1. Abandoneu els h\u00e0bits t\u00f2xics.<\/strong> Evitar les subst\u00e0ncies t\u00f2xiques \u00e9s recomanable en qualsevol etapa vital, tant per a l\u2019home com per a la dona. La cerca d\u2019un embar\u00e0s pot ser un moment idoni per a aconseguir una vida saludable, si no la porteu encara. Deixar el tabac, l\u2019alcohol i el consum d\u2019altres drogues millorar\u00e0 la vostra fertilitat i es reduiran enormement els riscos durant l\u2019embar\u00e0s<\/strong> per a la mare i el vostre beb\u00e8.<\/li><\/ol>\n\n\n\n
      1. Comenceu a prendre suplements de vitamines<\/strong>. Podeu acudir a la matrona perqu\u00e8 us aclareixi quin suplement \u00e9s recomanable incorporar, com l\u2019\u00e0cid f\u00f2lic o el iode. Habitualment s\u2019aconsella prendre”l entre 3 i 1 mes abans de la concepci\u00f3. <\/li><\/ol>\n\n\n\n
        \"Mujer<\/figure>\n\n\n\n

        <\/p>\n\n\n\n

        1. Cuideu la vostra alimentaci\u00f3<\/a>.<\/strong> Una dieta equilibrada, baixa en aliments grassos o ultres processaments, i rica en fruites, verdures, cereals integrals i prote\u00efnes ajuda a enfortir la vostra salut, incl\u00f2s el sistema immune i hormonal. <\/strong>Aix\u00f2 ara cobra especial rellev\u00e0ncia, ja que aix\u00ed estareu cuidant tant la vostra salut com la del beb\u00e8.<\/strong><\/li><\/ol>\n\n\n\n
          1. Practiqueu exercici f\u00edsic amb regularitat.<\/strong> \u00c9s recomanable realitzar exercici f\u00edsic de 3 a 5 vegades per setmana, alternant exercici aer\u00f2bic (caminar de pressa, nedar, bicicleta\u2026) amb exercici de tonificaci\u00f3 i for\u00e7a (esquats, flexions\u2026). Eviteu l\u2019exercici f\u00edsic extenuant<\/strong> com a maratons, triatlons, etc.<\/li><\/ol>\n\n\n\n
            1. Enfortiu el s\u00f2l pelvi\u00e0.<\/strong> Un s\u00f2l pelvi\u00e0 sa i fort us ajudar\u00e0 a tenir un part m\u00e9s f\u00e0cil, i tamb\u00e9 prev\u00e9 complicacions en el postpart<\/strong> com la incontin\u00e8ncia o el prolapse dels \u00f2rgans pelvians. Els exercicis de Kegel, els hipopresivos o el pilates us ajudaran a treballar el s\u00f2l pelvi\u00e0. <\/li><\/ol>\n\n\n\n
              1. Cuideu la vostra salut mental i emocional.<\/strong> La cerca de l\u2019embar\u00e0s pot ser estressant i dif\u00edcil en alguns moments, sobretot quan el desitjat positiu triga una mica m\u00e9s a arribar. En parella o en solitari, busqueu temps per a relaxar-vos: meditar, llegir o compartir moments amb amics o familiars, us ajudar\u00e0 a millorar la vostra salut mental.<\/li><\/ol>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

                <\/span> 2<\/span> min.<\/span><\/span><\/p>\n","protected":false},"author":2,"featured_media":8702,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[197],"tags":[215,217,216,218,219],"class_list":["post-7771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preconcepcio","tag-alimentacio-ca","tag-embaras","tag-exercici","tag-habits-saludables","tag-preconcepcio","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7771\/"}],"collection":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/users\/2\/"}],"replies":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/comments\/?post=7771"}],"version-history":[{"count":2,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7771\/revisions\/"}],"predecessor-version":[{"id":7775,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7771\/revisions\/7775\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/media\/8702\/"}],"wp:attachment":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/media\/?parent=7771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/categories\/?post=7771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/tags\/?post=7771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}