The journey towards motherhood is like a roller coaster ride that is filled with excitement, happiness as well as anxiety and stress. Adopting a holistic approach for maternity care is gaining popularity globally as it caters to balancing the mind, body and soul of an individual. It not only helps cope with symptoms of pregnancy but also helps manage daily stress for a healthy mother and a healthy baby.
Here is a simple guide for all the mothers-to-be for a happier healthier pregnancy.
Regular antenatal consultation - It is important to choose a doctor you can connect with and a hospital that is not only close by but also has all the necessary facilities. It is vital to visit your care giver regularly for advice.
Take prenatal vitamin - As vitamin and mineral deficiencies are quite common these days, it is advisable to ensure that you get yourself checked before conception. Vitamin D3 deficiency is endemic nowadays and it is a very important micro nutrient for fertility (egg health). Consuming folic acid should be started before pregnancy as it helps in the brain and spinal cord development of the baby. It is strictly recommended to get a prescription from your doctor for iron and calcium. If taking them makes you feel queasy, try taking them at night or with a light snack.
Wholesome nutrition - Importance of optimal nutrition during pregnancy can never be over-emphasised. A pregnant woman needs 300 extra calories daily to maintain a healthy pregnancy. Her diet should be a mixture of protein, fruits, vegetables and whole grains with sweet and fat kept to minimum. Packaged food, all purpose flour, starchy food and raw fish, to name a few should be avoided during pregnancy.
Hydrate yourself well - Drinking water can also help prevent constipation, haemorrhoids, UTIs, fatigue, headaches, swelling, and other uncomfortable pregnancy symptoms. Aim for 8-10 glasses per day, and if you don’t enjoy the taste, try adding a squeeze of lime or a splash of fruit juice. Avoid caffeinated and carbonated drinks.
Watch the weighing scale -
The common saying that you should ‘eat for two’ is a myth. Packing on too many extra pounds may make them hard to lose later. At the same time, not gaining enough weight can put the baby at risk for a low-weight birth, a major cause of developmental problems. The optimal calorie intake would be 300 additional calories daily to maintain healthy pregnancy.
Based on a woman’s BMI (body mass index), IOM recommends that before becoming pregnant with a baby
*Underweight women should gain 12-18 kilos
*Normal weight women could gain gain 11-15 kilos
*Overweight women could gain 6-11 kilos
*Obese women could gain 5-9 kilos
Educate and empower - Attending a childbirth class will help you feel more prepared for delivery. Not only will you have the chance to learn more about childbirth and infant care, you can even ask specific questions and voice any concerns. You will also become more acquainted with the hospital facility and its staff. It is always a good idea to take your partner along for the classes. This not only makes him feel involved and included in the entire process but will be of great help during pregnancy, labour and postpartum period along with contributing towards baby care.
Exercise -
Staying active is important for your general health and can help you reduce stress, control your weight, improve circulation, boost your mood, and sleep better. Take a pregnancy exercise class or walk at least 15-20 minutes every day at a moderate pace, in cool, shaded areas or indoors in order to prevent overheating.
Pilates, yoga, swimming, and walking are also great activities for pregnant women, but be sure to check with your doctor first before starting any exercise program. Aim for 30 minutes of exercise most days of the week. Listen to your body, though, and don’t overdo it.
Practice meditation - Recent studies show that practicing meditation not only helps the expectant mother during pregnancy but also during birth and postpartum period. There are numerous benefits of meditation which include better sleep, relief from anxiety or stress which brings peace of mind and positive labour preparation as well as lowers the risk of postpartum depression.
For further inquiry - https://www.amrihospitals.in/specialty/ivf-centre
Here is a simple guide for all the mothers-to-be for a happier healthier pregnancy.
Regular antenatal consultation - It is important to choose a doctor you can connect with and a hospital that is not only close by but also has all the necessary facilities. It is vital to visit your care giver regularly for advice.
Take prenatal vitamin - As vitamin and mineral deficiencies are quite common these days, it is advisable to ensure that you get yourself checked before conception. Vitamin D3 deficiency is endemic nowadays and it is a very important micro nutrient for fertility (egg health). Consuming folic acid should be started before pregnancy as it helps in the brain and spinal cord development of the baby. It is strictly recommended to get a prescription from your doctor for iron and calcium. If taking them makes you feel queasy, try taking them at night or with a light snack.
Wholesome nutrition - Importance of optimal nutrition during pregnancy can never be over-emphasised. A pregnant woman needs 300 extra calories daily to maintain a healthy pregnancy. Her diet should be a mixture of protein, fruits, vegetables and whole grains with sweet and fat kept to minimum. Packaged food, all purpose flour, starchy food and raw fish, to name a few should be avoided during pregnancy.
Hydrate yourself well - Drinking water can also help prevent constipation, haemorrhoids, UTIs, fatigue, headaches, swelling, and other uncomfortable pregnancy symptoms. Aim for 8-10 glasses per day, and if you don’t enjoy the taste, try adding a squeeze of lime or a splash of fruit juice. Avoid caffeinated and carbonated drinks.
Watch the weighing scale -
The common saying that you should ‘eat for two’ is a myth. Packing on too many extra pounds may make them hard to lose later. At the same time, not gaining enough weight can put the baby at risk for a low-weight birth, a major cause of developmental problems. The optimal calorie intake would be 300 additional calories daily to maintain healthy pregnancy.
Based on a woman’s BMI (body mass index), IOM recommends that before becoming pregnant with a baby
*Underweight women should gain 12-18 kilos
*Normal weight women could gain gain 11-15 kilos
*Overweight women could gain 6-11 kilos
*Obese women could gain 5-9 kilos
Educate and empower - Attending a childbirth class will help you feel more prepared for delivery. Not only will you have the chance to learn more about childbirth and infant care, you can even ask specific questions and voice any concerns. You will also become more acquainted with the hospital facility and its staff. It is always a good idea to take your partner along for the classes. This not only makes him feel involved and included in the entire process but will be of great help during pregnancy, labour and postpartum period along with contributing towards baby care.
Exercise -
Staying active is important for your general health and can help you reduce stress, control your weight, improve circulation, boost your mood, and sleep better. Take a pregnancy exercise class or walk at least 15-20 minutes every day at a moderate pace, in cool, shaded areas or indoors in order to prevent overheating.
Pilates, yoga, swimming, and walking are also great activities for pregnant women, but be sure to check with your doctor first before starting any exercise program. Aim for 30 minutes of exercise most days of the week. Listen to your body, though, and don’t overdo it.
Practice meditation - Recent studies show that practicing meditation not only helps the expectant mother during pregnancy but also during birth and postpartum period. There are numerous benefits of meditation which include better sleep, relief from anxiety or stress which brings peace of mind and positive labour preparation as well as lowers the risk of postpartum depression.
For further inquiry - https://www.amrihospitals.in/specialty/ivf-centre
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