If there is one time in a woman’s life when it is absolutely essential to take care of her overall health, it is during pregnancy. This is because the health and development of the unborn baby in the womb depends on the mother’s health. When a woman is pregnant, her body goes through a lot of changes. Hormones are raging, and her body is growing a human being! It’s important to take extra care of yourself during this time, especially when it comes to diet and nutrition, managing your weight, and staying healthy.
Here are some aspects of pregnancy care that you shouldn’t overlook:
Gaining weight during pregnancy is important for the health of you and your baby, but many pregnant women gain additional weight because of the belief that they must eat for two. To understand how much weight you can safely gain during pregnancy, you need to be aware of your BMI (Body Mass Index) before pregnancy. The higher your BMI or ratio of weight in kilograms to height in square meters, the lower the amount of weight you can add while pregnant.
If you are overweight or obese before pregnancy, try to add only 5-9 kgs during your pregnancy. If you are of normal weight before pregnancy, you can aim for 11-16 kgs. And if you are underweight before pregnancy, you can gain 12.5-18 kgs.
Remember that it is important to gain weight gradually during pregnancy so that your body can adjust and so that you do not end up with stretch marks or other problems. Eat healthy foods and exercise regularly to help control your weight gain.
You don’t need any extra calories during the first trimester, but you’ll need 100-200 more calories per day during the second and third trimesters. To make sure you’re getting enough nutrients, focus on eating healthy foods like fresh fruits and vegetables, dairy products, nuts and complex carbohydrates like whole grains.
A nutritious diet is key to a healthy pregnancy – 300 extra calories are needed each day starting from the second trimester. Proteins, carbs, fats, vitamins, and minerals should all be included in your diet. Protein is essential for the development of tissues; folic acid, found in leafy green vegetables, dried beans and peas, and citrus fruits, for example, can prevent preterm delivery, low birth weight and poor fetal growth. Adequate amounts of calcium in your body will meet your unborn baby’s needs for stronger bones and teeth. The right amount of iron is required for hemoglobin production whereas zinc contributes to healthy growth and development of the baby.
There are some foods that you should avoid during pregnancy, as they may pose a risk to your pregnancy. These include fish and seafood, raw meat, raw or uncooked eggs and vegetables, Chinese food (due to its MSG content), and caffeinated beverages. It’s important to be aware of what you’re eating when you’re pregnant, as some foods can be harmful to both you and your unborn child. Raw meat, for example, can contain toxic elements that can be dangerous for both of you. Fish can also be problematic, as it can contain high levels of mercury, which can pose risks to the developing fetus. Caffeine is another substance to avoid, as it can lead to miscarriage or low birth weight. And of course, drinking and smoking are absolute no-nos during pregnancy, as they can cause serious abnormalities in the developing child.
Dealing with pregnancy discomforts can be tough, but there are ways to manage them so that you can still enjoy your pregnancy. Morning sickness, troubled sleep, and frequent urges to urinate are some of the discomforts associated with pregnancy, but you can overcome these by exercising after taking due advice from your doctor, using pillows to support your lower back, knees and tummy, eating right to promote sleep, and trying muscle relaxation techniques.
Gestational diabetes is on the rise for pregnant women due largely in part to unhealthy lifestyles including a sedentary lifestyle, poor eating habits, and obesity. It’s important to screen for gestational diabetes early on in the first trimester as well as around 30 weeks into the pregnancy. This is especially important for women who have had gestational diabetes during a previous pregnancy. Around 50 percent of women who have had gestational diabetes during a pregnancy will develop the condition again in a future pregnancy. Regular monitoring, dietary control and insulin (if advised by a doctor) are important aspects of managing diabetes during pregnancy.
Pregnant women are more susceptible to gum disease, which can be harmful to their developing baby’s health. To avoid this, they should brush and floss regularly. If morning sickness is an issue, a bland toothpaste may help, but be sure to consult your doctor first. If you or your child is vomiting frequently, make sure to rinse your mouth out with water or mouthwash (that your dentist has advised) frequently. Eating healthy food helps to invest in oral health, so try to make that a priority. And finally, regular visits to the dentist are key in order to catch any early signs of gum disease.
Yoga during pregnancy is a great way to manage symptoms like nausea and fatigue. Asanas (specifically those that strengthen the pelvic muscles) and pranayam can also help you get ready for labor both mentally and physically.
As a pregnant woman, you are advised to start monitoring your baby’s movements from the 28th week of pregnancy. This can be done by keeping track of the daily fetal movements count (DFMC). It is important to watch out for any variations in the pattern and average count of movements as these could indicate the need for tests to check fetal health. At the same time, pregnant mothers must keep calm while doing the count as anxiety itself could lead to the production of hormones and in turn cause fetal distress.
