Pregnancy is a wonderful phase of woman’s life. May it be the first time or next to it, the uncertainties and unfamiliar feelings always exist. Every pregnancy is unique in itself, an experience which is novel, the only things common are the numerous emotions running through a women’s mind. Obviously, she is excited about her own child and at the same worried about the baby’s health as well as her own health. “How to have a healthy pregnancy?” is a common question of pregnant women and addressing the same, here goes our short article.
Common health issues during pregnancy
Morning sickness: Morning sickness is a prominent symptom in first three months of pregnancy. It happens due to change in hormones and includes nausea with or without vomiting. Some advisable tips here are:
Eat a dry biscuit before getting out of your bed, it really helps.
Eat all your meals but yes eat smaller portions of it. You can increase the number of meals if you want.
Eating healthy and light food at night also helps to feel good in the morning.
Keep yourself hydrated but avoid large drinks.
Limit your spicy and oily intake, also avoid canned or packed foods.
Keep ginger tablets, ginger tea, peppermint tablets or peppermint tea handy, so that you can consume them in situations of excessive vomiting.
Headaches and Indigestion: Headache up to any level is common in first three months of pregnancy and the only way to get rid of it is to take more rest and focus on relaxation. You can take pain relieving medicine also but only after consulting doctor. Indigestion increases with the development of baby inside. Healthy eating habits like the ones mentioned above can help here.
Backache: The increasing size of the uterus and the expanding hollow in your lower back causes the problem of a backache. This problem can strike at any time of pregnancy. The solutions which can help here are
Don't stand or sit for long periods
Whenever you want to sit, sit with your back straight.
Don’t lift any weights and always wear flat shoes.
Some exercise or stretching also help in easing out a backache.
Cramps, varicose veins, swelling: Because of metabolic disorder, excessive weight, extra fluid inside than usual, pregnant women suffer cramps, varicose veins, and swelling. Swelling often comes on the feet, ankle, and fingers. The remedy is
Rotate your feet clockwise and anti-clockwise at least 8 times a day.
In case of cramp, pull your toes or rub the muscle firmly.
Don’t stand for long hours.
Wear comfortable shoes.
Put your feet little elevated always.
Skin changes: Some women develop dark patches on their skin owing to hormonal changes during pregnancy. The only solution to it is to apply good quality sunscreen and keep loving yourself. Continue applying sunscreen even after pregnancy also. The stretch marks also develop in the last three months of pregnancy but then they are not something to worry about. They fad with time.
Food which is beneficial during pregnancy:
Eggs should be the crucial part of a pregnancy diet. It is a very rich source of protein and is really helpful in building blocks of the cells in mother’s as well as child’s body.
Beans are an excellent source of iron, potassium, folic acid, magnesium and essential fatty acids, which all constitute as an essential package for women.
As compared to refined grain, we will suggest whole grains. They are high in fiber, nutrients, antioxidant vitamin E and mineral selenium and easily meet the increased calorie requirement of pregnant women.
Walnuts are a great source of omega-3s, protein, and fiber. Soak them in the night before consuming it in the morning or toss them over your salad.
Greek yogurt is twice more rich in protein than regular yogurt. More, it is a great source of calcium which helps in keeping the bones strong of a mother and contributes to a healthy skeleton of the baby.
Fish liver oil is rich in omega-3 fatty acids, DHA and EPA. It helps in the brain and eye development of the little one inside. It is also a good source of vitamin D and thus a good option for those who don't get to eat seafood regularly.
Leafy green vegetables include fiber, calcium, potassium, iron, folate, and vitamins like A, K, and C. This helps in better digestion and great immune system.
Food which must be strictly avoided during pregnancy:
Too much of seafood especially Fish containing mercury
Raw meat and poultry
Unwashed fruits and vegetables
Papaya, black grapes, pineapple, cabbage, and eggplant
Salads at restaurant
Too much of caffeine
Exercise during pregnancy:
A baby bump does not come with a fragile tag. It is absolutely essential for pregnant women to keep moving, exercising so that they feel less of pain, feel more energized and soon come to normal shape post pregnancy. Some of the best physical work out are:
Walking: Walking in clean, peaceful garden is the best cardiovascular exercise for pregnant women. It rejuvenates the person and is good for ankles, knees, and thighs.
Dancing: Music always calms your mind and when played little louder, it can make you move on it. So, play your favorite tunes and keep moving, moving. Aerobics, Zumba or any other form of dancing is the best way to fell peppy and light.
Yoga: Yoga tones the muscles and increases the flexibility. Pregnant women must do asanas like Tadasana, Virbhadrasana, Marjariasana, Shavasana, Uttanasana, Trikonasana and others as instructed by Yoga teachers.
Stretching: Stretching is a great way to prevent muscle pain and feel relaxed the whole day. It must be done after cardiovascular exercise or can be done alone to feel better.
Remember, a healthy body is a house for a healthy child and we at Kayawell wish for a happy and healthy pregnancy of yours.