Carrying your baby in your womb is the most beautiful experience and a precious period that a mother can enjoy in her life time. Concern for your baby’s health, well being and one’s own health is key to have a safe and healthy pregnancy.
Diet during Pregnancy:
Good nutrition during pregnancy ensures your baby gets the right start. Small, frequent and healthy meals containing folate, iron, calcium, zinc and omega-3 fatty acid should be taken. Plenty of water in between the meals is good for you and your baby. You don’t need to eat for two, rather your calorie intake during first six months should be more or less the same (pre pregnancy state), while increase in only 200 calorie/day during the last three months is recommended.
Working women can take nuts and fruit salads as mid meal snacks and homemade lunch instead of going out to the mall or restaurant for lunch. Road travel of any kind is safe, provided, you are careful of bumpy roads and unruly traffic. You have to be more careful if there is associated high blood pressure, diabetes or history of previous premature delivery.
Exercise, Meditation and Yoga:
Pregnancy is not a time to start a rigorous regime or to gain or lose weight. A normal walk of 20-30 minutes without getting exhausted will help. Deep breathing exercises in fresh air are recommended. Yoga should also be a part of your life as it relaxes and calms you and your baby throughout the pregnancy. This also relieves tension and also builds up stamina by increasing circulation which enhances immunity and health. Light kegels exercises (Pelvic floor exercises) prepare you for easy child birth and labour management.
Post Pregnancy Care:
First 40 days are meant for you to recuperate, gain strength and bond with your baby. Resting and eating well is important during this time. Although rest may not be easy for you and with the newborn baby as you have to feed every two hours and change diapers frequently. Your mum, mum-in-law or trained maids can be of help during this period.
Breastfeed exclusively for six months. You need to have a good diet during pregnancy (calories intake would increase to 330 calories/day). Therefore immediate and fast weight reduction should not be targeted. Eating healthy food will only reduce weight sensibly.
Opt for moderate intensity physical activity, walk for 25-30 minutes, do abs exercise, pelvic floor exercise and stretching without resuming high impact activity post delivery. If your delivery has been uncomplicated it will help your body regain its normal strength. Gentle body massage will also help you and your baby. Do not resume your normal working routine or a heavy gym schedule immediately after delivery.