Pregnancy made easy
Pregnancy provokes most women to become hysteric with excitement, enthusiasm and ongoing stress. It is a life changing experience for a woman as she enjoys nurturing a growing fetus in her body. But Federation of Obstetric and Gynecological Societies of India (FOGSI) has revealed that in India, as many as 300 women die everyday due to pregnancy and childbirth complications. However, 90% of these deaths are preventable.
Eating a well balanced diet ensures good health for you and the baby. Your meals should include the five basic food groups. Some women have a tendency towards skipping breakfast which carries over during the pregnancy time as well.
By skipping your breakfast, you deprive your baby of his breakfast. Your baby is growing on a steady basis, and a developing baby does best when he is fed a steady supply of nutrients. When you skip breakfast your blood sugar and other nutrient levels drop, depriving your baby of the energy and nutrition it needs for growth.
Whole grain products for breakfast such as whole grain breads, waffles, pancakes crackers and Quaker Oats rich in soluble fiber and mineral content are ideal for your and baby’s health.
Pregnant woman need about 30 mg of iron everyday to make hemoglobin, the oxygen carrying component of red blood cells. Without adequate iron, the body can`t make enough red blood cells and as a result the body`s tissues and organs would be deprived of the oxygen they need to function well.
So it`s especially important for pregnant women to get enough iron in their daily diets for themselves and their growing babies.
Iron rich foods include eggs, dry fruits, dark leafy green vegetables, iron fortified breakfast cereals and enriched grains.
Optimal intake of iron is mandatory to prevent iron deficiency, the primary cause of mental retardation and brain damage in the developing fetus. Ideally, a pregnant woman should ingest 1,500 milligrams of calcium per day.
Your growing baby’s calcium requirements are high so you need to take an adequate amount to prevent losing it from your own bones.
To alleviate nausea and vomiting in the morning allow you extra time to get out of bed and getting ready for work. Keep a bottle of boiled or packaged water such as Aquafina and sip throughout the day. Drinking enough water helps prevents problems such as dehydration and constipation.
You may also feel a lot more tired as your body works hard to accommodate a new life. Take frequent short breaks at work and delegate tasks at work and home to meet your body’s enhanced needs. Have lots of fluids in the form of juices such as Tropicana caffeine free 100% fruit juice ideal for various vitamins and minerals.
Sleep for seven to nine hours every night for ample relaxation of your body and mind. It is recommended to sleep on the left side to optimize the blood flow to the placenta and the baby. For a comfortable resting position, prop pillows between your legs, behind your back and underneath your belly.
It makes your heart`s job easier because it prevents the baby`s weight from applying pressure to the large blood vessels that carry blood to and from your heart and your feet and legs. Lying on your side also prevents varicose veins, hemorrhoids, and swelling in your legs.
Do you frequently brood over an aching back? Back pain is a common complaint during pregnancy. This is due to an added weight to your body along with the relaxation effect of the hormones released during pregnancy on the muscles and ligaments.
Maintain a good posture by standing straight and tall, tuck your buttocks and abdomen and pull your shoulders back. Sit with your back supported by a pillow and avoid standing for long periods of time.
If you get sick with a common cold or suffer from a headache or a backache consult your doctor about medications that you can take such as Paracetamol (like Crocin) and alternative ways to help you feel better. Avoid smoking as it increases the chance of having a miscarriage, low birth weight baby and the risk of sudden infant death syndrome. Hard liquor, wine and beer can cause severe birth defects.
In case you are addicted to drugs then you are placing your unborn babies at risk for premature birth, poor growth, birth defects, and behavior & learning problems. Saunas, hot tubs and steam rooms should be avoided during pregnancy as excessive heat can be harmful for the baby.