Do’s and Don’t’s while Pregnant
If you are expecting for the first time and have no clue how to go about it read through the following tips to prepare yourself to welcome your baby in a healthy manner.
i. Do Calculate the Due Date
If you are going to be a first time mom, it is important to remember the first day of the last menstruation. The due date is calculated as 9 months and 7 days from the first day of the last menstruation. If your last menstruation started on the 10th of September, 2015 then your due date is on June 17th, 2016.
ii. Do consult a Gynecologist
Once you have confirmed that you are pregnant, or if you have doubt that you are pregnant, consult a gynecologist. It is always good, if possible, to consult a doctor in the hospital where you are planning to give birth. This way, you will get familiar to the place and all the medical record in each stage of the conception will be readily available and any special medical requirement will be taken care of.
iii. Don’t Skip Folic Acid, Iron and Calcium
On consultation with a gynecologist, you will be prescribed with medication such as folic acid, iron and calcium.
A lady needs adequate hemoglobin in the blood to transport oxygen from lungs to different parts of the body, to be specific, to give adequate oxygen to the fetus. Therefore take iron supplements as prescribed by the doctor.
Folic acid helps the development of the fetus’s spinal cord and brain. Folic acid is nothing but Vitamin B9. Deficiency of this vitamin can badly affect the growth of brain and spinal cord. So do not skip folic acid. Have it in the morning without fail. It is even better if you have started taking folic acid before getting pregnant. You will have a very healthy baby.
iv. Diet for the mother and the fetus. What should you eat during pregnancy?
When you talk about diet for a pregnant woman, just think about a ‘balanced diet’. Though you may think that a pregnant woman has a big appetite, it is not the same with all. Just have adequate amount of food that has cereals, proteins, vegetables and fruits. Eating too much of the same food like rice, tapioca or other carbohydrates alone can lead to overweight and result in health problems.
A pregnant woman needs 65 grams of protein daily. The amino acid in protein helps in the growth of the fetus. Sources of proteins are egg white, fish, meat, soya, almonds and green gram. Try to include a variety of vegetables (different colors, greens, etc) in your diet to get all the essential vitamins and minerals. The fibers in the vegetables reduce the chances of constipation. Vegetables also help you to maintain body weight. Drink plenty of water to avoid dehydration. When you are in the third trimester, you are likely to feel full while having food. Instead of taking full three meals, reduce the quantity and increase the number of times you have food.
v. Manage morning sickness
Mornings can be challenging for most pregnant woman. All it requires is a bit of change in your morning routine. After you wake up sit on the bed or a chair for a while and then move around. You can eat two biscuits, even before brushing your teeth. While doing this make sure you brush your teeth the previous night and may be you can rinse your mouth before eating the biscuits. Try to avoid smells that cause nausea in the morning. If you have continuous severe vomiting, consult your doctor immediately.
vi. Can you exercise? Yes you can.
Moderate exercise will keep you energetic. It also improves digestion and sleep. Exercising during pregnancy will help you regain your body shape after delivery. The baby will also benefit if you exercise in terms of a normal birth weight. Walking, simple exercise and recommended yoga are good for pregnant women. However, you should consult your doctor before starting the exercise routine to avoid high blood pressure, heart problem and miscarriage.
vii. Can all walk?
It is like a tradition that your family and friends will advise you to walk to have a smooth delivery. Though it is good to walk there are many precautions to be taken.
- Make sure the ground you walk is flat
- Make sure you are not walking on a slippery surface even at home
- Wear canvas shoes if you wish
- Wear comfortable, loose clothes
- Walk at a slow pace
- Swing your arms lightly
- If you feel strain or fatigue, take rest immediately
We wish you a happy pregnancy and a cheerful delivery!!