Tips to Keep Bones Healthy When You Are Pregnant
                     Tips to 
Keep 
“Bones Healthy 
When You 
Are 
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Pregnant
While in the mother’s womb, the baby needs plenty of calcium to develop its 
bone skeleton which it takes from the mother. Therefore, the mother needs to 
get adequate calcium to avoid developing calcium deficiency in her body. The 
need for calcium increases during the third trimester and a deficiency then can 
weaken her bones. This can be avoided by ensuring a few things. Here are 
some helpful tips to keep your bones healthy during pregnancy:
Get Sufficient Calcium
Calcium is needed by the body during pregnancy more than ever. Almost 1300 
mg of calcium is needed by a pregnant body. It is needed to develop the bone 
skeleton and teeth of your baby. If your body is not able to provide adequate 
calcium then the developing fetus will erode calcium from your bones and 
teeth to fulfill its requirement. To prevent this, you must provide sufficient 
calcium to your body. Embrace foods that provide calcium to your body such as 
milk, cheese, yogurt, green leafy vegetables, fish like salmon and sardines, 
peas, green beans, tofu, kefir, soy milk and calcium-rich cereals. The body can 
easily absorb calcium during pregnancy and protect you against calcium 
deficiency.
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Get Enough Vitamin D
The body requires vitamin D to absorb and 
utilize calcium. Therefore, just consuming 
calcium is not enough. Sunshine is  the best 
source of vitamin D. If you live in a sunny place 
then regular exposure to the sun can help you 
maintain your vitamin D level. It is 
recommended that 15 minutes of exposure to 
direct sunlight can control vitamin D 
deficiency. Apart from sunshine, vitamin D is 
also available in certain foods. Try to include 
vitamin D rich ingredients like tuna fish, 
salmon, swordfish, liver, cheese, mushrooms, 
egg yolks, and orange juice in your diet.
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Eat a Balanced Meal
Calcium and vitamin D are not the only 
things required for bone health. Vitamin K, 
vitamin C, zinc, omega3 fatty acid and 
magnesium also contribute to maintaining 
your bone health during pregnancy. Protein 
is needed to develop muscle mass to 
protect and keep the bones strong. 
Therefore, eat a varied and colorful diet that 
includes all the necessary nutrients. Your 
diet should include whole grains, fresh 
vegetables, fresh fruits, milk and milk 
products (if you are lactose intolerant then 
replace milk with soy milk), fish, eggs, meat, 
poultry, nuts, lentils and legumes.
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Exercise Regularly
Exercising during pregnancy has numerous benefits including strengthening 
muscles and bones. Stay active and do exercises such as swimming, brisk 
walking, cycling, yoga etc. You can also try running and dancing. However, 
always consult with your doctor before doing any rigorous form of exercise. It is 
better to do exercises that have no risk of falling or any other serious injury. Also, 
make sure to drink plenty of water during exercise to avoid dehydration and 
exhaustion.
Avoid Smoking
Smoking can increase the chances of bone fractures, reduce bone mass, and 
compromise the bone formation of the baby. Maternal smoking increases the 
chances of congenital musculoskeletal disorders in the newborn. Therefore, avoid 
smoking. Also, try to avoid passive smoking as much as possible.
Conclusion
A healthy lifestyle and a balanced diet is the key to maintaining healthy bones 
during pregnancy. Adequate sunshine, exercise and a nutrient rich diet will help 
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Source: https://www.cordlifeindia.com/blog/keep-your-bones-healthy-during-pregnancy/
Save your baby’s cord blood to protect them against 80+ disorders.  Call Cordlife at Toll Free No.: 1800 121 6200 | Hotline: 
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