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PregnancyTips

HowBeautiful nature is: The conception of a baby and giving birthto a new life is such a miracle! An exhilarating experience, uniqueonly to the mother-to-be! An opening of a whole new excitingworld! From the time a baby is conceived till she is born, hundredsof questions pass through your mind. They cause fear and anxiety, andsometimes overshadow the joys you are entitled during the precious periodof pregnancy.

Like everybig event in one's life - school, career, marriage, etc., pregnancyand childbirth too require careful attention, preparation and planning.

Here weprovide adequate guidance to deepen your understanding and help youhave a healthy pregnancyand a healthy baby.

Last Updated - 21st September 2005

Eating Right

You are what you eat. And so is your unborn baby! A well balanceddiet is important in life and more so when you are pregnant.For what you eat has to meet your as well as your baby's requirements.The most important factor of your baby's nutritionis adequateintake of these essential nutrients by you:

• Calcium - For the healthy development of your baby's bonesand teeth. Also to prevent diseases in you like osteoporosis in laterlife.
• Iron - Iron needs increase dramatically during pregnancy.Iron is important in building maternal blood volume as well as foetalblood and muscle tissue. The recommended allowance for iron in pregnancyis 30-60 mg, a level that usually cannot be obtained through dietalone. Hence you have to take an iron supplement.
• Carbohydrates - They are known as the fuel to your body'ssystem. The starch carbohydrates satisfy your hunger for a longerperiod of time. The sugar carbos provide high fiber, which keeps theblood sugar even, as well keeps your bowels working efficiently.
• Fats - Important source of energy. The stored fats in thebody act as a reserve for your body system.

Food Type

• Milk and Milk Products- Major source of calcium, protein,vitamin D, VitaminB12 and riboflavin. e.g.. Milk, Soya milk, coconutmilk, curds/buttermilk, cottage cheese, cheese (sparingly) etc.
• Beans, Nuts and Seeds - Major source of protein, iron, vitaminB6, vitamin B12, folic acid, zinc and few trace minerals. e.g.. Kidneybeans, sprouted lentils or other beans, sesame seeds, dry fruits likealmonds (preferably soaked overnight), walnuts, apricots, etc.
• Vegetables and Fruits - Major source of carbohydrates, vitaminA, vitamin C and folic acid. Both vegetables and fruits should befresh and not frozen or canned. Have more of leafy vegetables likefenugreek, etc. and salads. Try having whole fruits rather than juices,so as to retain the fiber.
• Cereals and Grains - Major source of carbohydrates, iron,zinc and a few trace minerals. e.g.. Wheat, rice, corn, oats, etc.Preferably have whole grain foods rather than refined.
• Non-Veg Diet - Major source of protein, iron carbohydratesand minerals. e.g.. Eggs, fish, chicken and meat, in the Same orderof preference.
• Minimal Diet - Fried salty foods, caffeine, sodas, etc.
• To be completely avoided in Pregnancy - Alcohol and Smoking.
• Follow 2 simple rules at mealtime - Eat as wide a varietyof food as possible and eat in moderation.

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Posture Care

Good posture is essential for your health and well being. Proper posturehelps -

• Prevent back strain an fatigue
• Improve circulation
• Prevent over stretching of the abdomen muscles.
• Promote relaxation
• Enhance personality

These Guidelines are meant to reduce the strain on your body and makeyou more comfortable. The two basic precautions you should take -

• Always bend your knees, not your back.
• Bend down into a squat whenever you need to reach down.

Monthly Tips

First Month -

• Get enough sleep and relaxation
• Take plenty of fluids
• Eat frequent small meals
• Take folic acid supplement

Second Month -

• Wear clothes that fit loose around the abdomen.
• Avoid bending over at the waist, bend with knees instead
• Eat slowly, with small mouthfuls.

Third Month -

• Take plenty of liquids and fiber foods.
• Wear a firm supporting bra.
• Have frequent small meals

Fourth Month -

• Take iron and calcium supplements
• Keep the genital area clean and dry.
• Start applying oil or cream to prevent stretch marks

Fifth Month -

• Don't stand or sit for too long, move around frequently.
• Take iron and calcium doses.
• Wear low healed shoes

Sixth Month -

• Do your pre natal exercise regularly
• Put your feet up as much as possible.
• Take iron and calcium supplements.
• Try sleeping on your sides.

Seventh Month -

• Avoid wearing anything tight near the waist.
• Take your daily dose of iron and calcium.

Eighth Month -

• Sleep on your side with one leg crossed over the other.
• Take iron and calcium supplements
• Take as much rest as you can.
• Buy your nursing box.

Ninth Month -

• Get everything ready for the baby
• Pack your hospital bag
• Take iron and calcium doses
• Be prepared to deliver anytime

Tenth Month -

• Practice your breathing exercises.
• Take iron and calcium supplements
• Rest and relax as much as you can.
• Do not travel too far from home or your hospital

The Post - Natal

Pregnancy and birth traumatize your body in more ways than you thinkof. The abdominal, uterine, back and pelvic muscles are all subjectedto a lot of stress. Post Natal exercises are therefore important toget the body back to its normal.

Tips for the Father To Be

A very important anchor in a woman's pregnancy is her husband - theFather To Be.

How You can Help

• Remind her to follow the exercises regularly
• Encourage her to relax and help in doing some of her chores.
• She may go through a lot of mood swings; be tolerant and keep showingyour love. Relieve her anxieties and apprehensions by talking andreading about pregnancy and childbirth.
• Accompany her to the doctor for the routine check ups as well asthe ultrasounds to see your unborn baby.
• Don't be too anxious of her and the baby's health. Your reassuranceto her is important not only during pregnancy, but also during birthand in the post natal.

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