Holistic approach to healthcare in pregnancy recognises impact of body, mind, spirit, emotions, family-society, occupation & environment, on the experience of pregnancy and birth..
Pregnancy and childbirth place great demands on your stamina and health, so it is important to keep yourself fit and healthy. We understand you want to do what's best for you & your baby during pregnancy. Question is how can you know what is best for you and your baby? Here are our essential tips to help give your baby a great start to life
Eat well During Pregnancy - Nourish Yourself & Baby
Proper prenatal Nutrition One of the greatest investments you can make for lifelong health of your child. A nutritious, well-balanced diet includes, foods rich in protein, dairy foods, starchy foods, and plenty of fruit and vegetables...
• Eat, at least 6-7 portions of vegetables & fruits daily. Have more leafy veggies.
• Have 10-12 servings of carbohydrates, mainly whole grain products & at the most 1-2 serving of potatoes.
• 3-4 servings of Proteins in form of dals-pulses, soya, sprouts, fish, lean meat, eggs, nuts are vital for mother & baby.
• Have at least 3 servings of milk / milk products.
• Drink 10-12 glasses water, buttermilk, fresh juice, coconut water etc
You don't need to eat for two, you only need extra 300 calories / day. Eat only to level of comfort, also do not keep hungry for long time
Weight Gain During Pregnancy
Weight gain of around 9 to 12 kg is normal during pregnancy. consume nutritious food to achieve the weight gain. It is best to avoid a lot of sugary, salty, or fatty foods.
Weight gained can be divided as -
Baby's weight : 3-3.5 kg.
Placenta : 3/4-1 kg.
Uterine : 3/4-1 kg.
Amniotic fluid : 3/4-1 kg.
Increase Blood volume : 3/2-2 kg.
Weight gain in form of fat : 1-2 kg.
Breasts : 1/2-1 kg.
Retained body fluid : 1/2 -1 kg.
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10-13 kg
Regular Antenatal Check-ups & Consultation with Gynaecologist is Very Important Take supplement
It's important for you and your growing baby to take folic acid, calcium, vitamin D & iron supplements as per your doctor's guidance..
Exercise Regularly
Do moderate intensity exercises for improved cardiovascular & muscular fitness.
Exercises & Yoga Help Mother & Baby In Good Health
• Cope with changes in posture & strains on joints.
• Stay in healthy weight.
• Protects against pregnancy discomforts.
• Improve chance of a normal labour & birth.
• Keeping positive self image & confidence.
• In faster recovery after birth.
Do not forget to take your doctor's permission before starting any exercise program.
Use scan code for 7-8 most imp. exercise videos.
Begin Doing Pelvic Floor Exercises
• Pelvic Floor muscles at the base of pelvis, support bladder, vagina & back passage. Weakness in pelvic floor muscles leads to stress incontinence.
• Strengthen pelvic floor muscles, do Kegel exercise, regularly in pregnancy.
Postures in Pregnancy
• The changing weight and hormones affect joints.
• Keeping good postures while sitting, standing, sleeping, working, lifting will help in staying comfortable & reduce many pregnancy problems.
• Exercising muscles supports to keep good postures.
Correct Sitting
Wrong Sitting Posture Can Cause Of Backache
• Sit on a straight-backed chair, with feet one foot apart.
• Support lower back against back of the chair.
• Support shoulders.
• Do not cross legs & use footrest
Standing Posture
• Feet Hip Distance Apart, Back Upright & Weight Evenly Distributed
• Pelvis Centred - Abdominals Pulled Up & Buttocks Tucked.
• Head Straight And Erect
Sleeping On Side
• Lie on any one side, Soft & thin pillow under head.
• Keep lower leg straight, place soft pillow close to for supporting growing belly.
• Bend upper knee by 80-90 degree and place on pillow
Sleeping on Back is not advised in later part of pregnancy, because weight of baby & uterus compress large blood vessels & reduce blood flow & oxygen to placenta.
Working / Lifting Weight Reaching
• Keep back straight, don't bend from the waist.
• Stand facing the object.
• Bend knees and lower slowly to squatting position.
• Lift object & stand up.
Avoid Lifting Heavy Weight
In Touch With Your Baby
• Keeping in touch means you will be aware of what's best for your baby.
•Talk And Sing: Get in the habit of talking and singing to baby.
• Touching: Stroke your baby moving hand on belly, it will sooth baby.
• Thinking: Be aware of your baby, think positive, happy thoughts.
• Moving: Move in a relaxed manner, gentle movement of the uterus soothes the baby.
• Feeling: When you feel happy and excited, so does your baby.
Few times during the day & before sleeping, place hands on belly, take deep breath in, let baby experience your love, breathe out & feel baby's love.
Listen to your body
- The first and third trimesters pregnant women may experience fatigue, which is body's way of telling you to take it easy.
- Listen to your body & sit back with a good book or take a nap when you are feeling tired.
Eliminate alcohol and limit caffeine
• Important to avoid alcohol, do not take tobacco in any form, reduce your caffeine.
• Taking alcohol can adversely affect baby's brain or spinal development
• Too much caffeine is linked to a higher instance of miscarriage.
Get good sleep
- During pregnancy sleeping on your side is important.
- Take a nap during day.
- Take time out to relax mentally and physically.
- Practice savasan regularly is very useful
Travel Tips
- The ideal time to travel is the second trimester.
- For road travel, sit with back well supported, use cushions, take break every 2 hours for short walk stretching, keep the blood circulating.
- Check about easily accessible healthcare facility on location.
- Air travel becomes more challenging after 7 months.
Consult your doctor about your travel plans and mode of transport.
Avoiding and easing back pain in pregnancy
• Keep good postures 24/7
• Wear flat shoes to evenly distribute your weight
Get enough rest, in third trimester.
• Have a massage or a warm bath
• Use a mattress that supports you properly
• Do your exercises twice / day
Sexual relationships
• It is completely OK to have your normal physical relationship with your partner during early pregnancy.
• Sex during pregnancy does not harm the baby.
Visit your dentist
Increased progesterone & oestrogen increases risk of gingivitis. It is good idea to visit your dentist & get check-up done.
Relax & Do Not Stress
• You may become anxious when you get to know, you are pregnant.
• Normal emotional changes may get exaggerated & become a problem, especially during early pregnancy.
• Take simple measures such as talking to your partner and family, enjoying some leisure time activities, get rid of your busy life etc.
• Keep in mind that your baby needs a happy, relaxed and healthy mother.
Know when to call the doctor
If you have any of the following symptoms, it's important to contact your doctor:
• Vaginal bleeding or leaking of fluid
• Contractions that are 20 minutes apart or less
• Pain of any kind
• Strong cramps
• Heart palpitations
• Dizziness or fainting
• Decreased activity of the baby
• Shortness of breath
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