Pregnancy is one of the most critical stages of women life. In this duration, she can notice a lot of changes in her physical and mental state. It is imperative to take decent care of a pregnant woman for the well-being of the mom and to be born baby.
Typically, the changes start from the sixth months to ten months of pregnancy. That is because the baby starts growing quickly in this period. You will notice significant changes both in your body and feelings. These are the things that make the pregnancy period most unique time of life.
It is important to maintain a proper lifestyle during the pregnancy period to keep the baby and mom healthy and happy. Below, we will discuss how to take care of a pregnant woman every day.
During the pregnancy period, your body requires additional vitamins, minerals, and nutrients. In this period, you may need an extra 350 to 500 calories every day. You must get rid of poor eating habits to avoid gaining excess weight and making the baby sick. As you will require extra protein and calcium in this period, try to consume quality dairy products. A good source of calcium and protein can be the yoghurt, which also includes helpful digestive bacteria.
You should include legumes in your dietary plan. It is typically a group of food that includes beans, peas, soybeans, chickpeas, and peanuts. They are a great source of iron, fibre, protein, calcium, and vitamin B. All these nutrients are crucial for a pregnant woman. You should also consume sweet potatoes which are an excellent source of the beta-carotene or vitamin A. The vitamin is essential for the growth of the baby.
More so, you can eat salmon to consume adequate omega-3 fatty acids which are also important during the pregnancy period. The omega-3 fatty acid is generally found in the seafood at a high amount. It can be helpful to build the eyes and the brain of the fetus. You should also consume varieties of egg, a source of almost all the nutrients.
What not to eat during pregnancy
Some specific foods should be avoided during the pregnancy period. As an example, never consume half-boiled or half-cooked foods. They can cause food poisoning. More, so avoid eating fishes more than three to four times per week.
Make sure that you have washed the food properly before consuming any fruit. Also, keep the dishes and the cutting boards clean. You can eat four or more servings a day instead of taking a lot of food at a time. Never drink unpasteurized milk or milk products as they can include infectious bacteria. Especially the soft cheese, including feta, camembert, brie, blue cheese, etc. may not be suitable for eating during the pregnancy.
Try to avoid the artificial sweeteners at any cost. Also, try to avoid drinking coffee for more than one or two times a day. The same rule is applicable to the other drinks that contain caffeine.
Exercising during pregnancy
As we said earlier, there are high chances of getting excessive weight during pregnancy. Exercise can help you to keep the weight in control as well as reduce back pain, one of the common issues during the pregnancy period. Some people also believe that exercising can even make the delivery easier. However, not all variants of exercise are not suitable during the pregnancy period. You should only take part in light and moderate exercises during the period.
Some of the suitable and safe activities that you can take part during the pregnancy include brisk walking, indoor stationary cycling, swimming, low-impact aerobic exercises, and parental yoga. Brisk walking or a quick stroll ride by foot can be an excellent way to start. It can exercise your cardio without putting much impact on the ankles or knees.
Swimming is also suitable during pregnancy as you can enjoy abetter range of motion without putting pressure on the joints. Amongst all the exercise during pregnancy, yoga can be the best suit as it easy and safe. Parental yoga classes can be a great way to maintain the joins and flexibility. Yoga also serves great benefits by stimulating blood circulation, strengthening the muscle, and enhancing relaxation. Yoga can be an excellent way to manage your blood pressure ideal during the period.
You can also take parts in the low impact aerobics as it can strengthen your heart and lungs as well as maintain the muscle tone. Such exercise may include leaps, high kicks, fast running, jumping etc. If you are going to perform such activity, make sure always to keep one leg on the ground. Aerobic exercise can help you to maintain balance, limit stress on the joints, and reduce the weakening of the pelvic floor muscles.
Tips to avoid risk while exercising during pregnancy
As the body changes quickly during the pregnancy period, you should be careful during the pregnancy period if you are taking part in the exercise. You should listen to your body and update or change the exercise routine as per it. Here are some suggestions that you should remember while exercising at that time:
- The centre of graving can change as the pregnancy progress, and you may lose coordination and senses of balance. So, while doing the walking exercise, try to should a smooth surface that don’t include any rocks, obstacles, and other potholes. Also, wear protective shoes for better support.
- While swimming, try to use a railing for a better balance while entering the water. It will help to prevent slipping. More so, never jump or dive on the water as it can put an impact on your abdominal. Try to avoid saunas, hot tubs, steam rooms, and warm pools as they expose you to the risk of overheating.
- If you are performing pregnancy yoga, then make sure to avoid positions that can affect your abdominal. Also, lying on the back can put weight on the fetus and uterus and decrease blood circulation to the heart.
- There are some recommended exercises as per the American Pregnancy Association. You may take part in those activities as they will completely safe.
- Drink adequate water before and after exercise to stay hydrated.
- Consume tiny but many meals throughout the day. Never exercise one hour after eating.
- Wear loose fit clothes and an ideal supportive bra.
Benefits of exercising during pregnancy
Here are some fantastic benefits of exercising for the pregnant woman:
- Improve blood circulation and heart rate. As your heart will get better heart flow, you will feel chiller and fresh.
- Working out can also shorten the labour process as well as increase the chance of unmediated birth.
- Exercise is also helpful for recovering quickly after delivery.
- Back pain can occur during the pregnancy period. Exercise can help to get rid of the pain.
- It can also reduce the chance of hypertension and gestational diabetes during pregnancy.
Common health problem during pregnancy
Here are some common health issues and discomfort that may arrive during the pregnancy:
Fatigue is one of the most common problems in pregnant women. It happens as the body continuously work to ensure a nourishing environment for the fetus. That is because a pregnant woman can become tired quickly and frequently. More so, during the first trimester, body fluids along with the blood circulation increases as the body require adjusting to the pregnancy. That means anaemia can be another reason for fatigue.
Nausea and vomiting
Around fifty-percent of the woman experience nausea as well as vomiting during the first trimester. It is also known as morning sickness as it typically stays severe in the morning period. The hormonal imbalance in the body can cause it due to the changes. Sometimes the situation can become worst, especially when consuming some certain foods, travelling, or stressing. That is why it is essential to take small meals throughout the day.
Eating adequate protein, as well as carbohydrates, can help to reduce the impact of nausea. Along with this, adequate consumption of healthy liquid and water should also be ensured. In case of severe vomiting, you should consult healthcare or midwives.
Varicose veins are when the veins become purple or swollen in the leg and vaginal opening area. It happens mostly during late pregnancy. Usually, it is caused because of the increasing pressure on the legs and pelvic veins. Sometimes, it can also be caused by an increased volume of blood.
As the blood volume increase during the pregnancy, it also increases the pressure on the rectum and perineum. It can cause haemorrhoids during late pregnancy. You can avoid constipation as well as straining to stop haemorrhoids. In case you want to use any medicine in this period, you should consult the healthcare or midwife. Some other issues may include indigestions, heartburn, changes in the skin, and constipation.
Pregnancy is one of the most memorable and vital parts of every women life. Bering carefree during the period can cause severe issues to both the mom and the fetus. For the well-being of to be born kid and mom, it is imperative to take proper care of them. Hopefully, the tips mentioned above, advice and instructions will be helpful for you to stay healthy during the pregnancy period.