Health and Wellness During Pregnancy
Here are general guidelines for maintaining health throughout an exciting and happy period marked by wellness preparation during your pregnancy:
It's always important to eat well, especially when you're pregnant. Thus, be sure your calories come from wholesome meals that will help your baby grow and flourish, including:
While most prenatal supplements provide some additional calcium, dietary sources are also very significant. Excellent sources of calcium to include in your diet are:
The body cannot create enough red blood cells and its organs and tissues cannot acquire the oxygen they need to function without adequate iron. Pregnant women should therefore specifically make sure their everyday meals include adequate iron for both themselves and their developing babies.
Though the nutrient is present in many types of meals, the body absorbs iron from animal sources more readily than iron from plant foods. Foods high in iron include:
Why then is folic acid so critical?
Studies have shown that folic acid supplements taken one month before and during the first three months of pregnancy lower the risk of neural tube problems. Usually, the neural tube develops during the first six weeks of pregnancy, sometimes even before the woman finds out that she is pregnant. It continues on to form the growing brain and spinal cord of the infant. Inappropriate formation may result in a neural tube abnormality including spina bifida.
Your doctor may write a prenatal vitamin prescription with the appropriate folic acid content. Some women, for instance, could need more than 600 micrograms daily—that is if they have a neural tube abnormality from past pregnancies.
If you are purchasing an over-the-counter supplement, keep in mind that most multivitamins include folic acid but not all of them have enough to satisfy pregnant women's dietary requirements. See your doctor and carefully review labels before selecting one.
For most women, regardless of their former activity level, exercise is advised. The experts advise you to safely keep exercising during your pregnancy if you were physically healthy and active before pregnancy. If you were sedentary before pregnancy, you may begin moderately paced exercise.
See your midwife or doctor for advice on safe activities and intensity levels before starting or carrying on an exercise program during pregnancy. Some difficulties and medical disorders might restrict your physical activity during pregnancy.
Most women need the same level of physical exercise that they did before pregnancy. Try for a minimum of 150 minutes a week of moderate-intensity aerobic exercise. Large muscle groups—back, chest, and legs—used in aerobic activities—also known as endurance or cardio activities—raise your heart rate and breathing rate. Among aerobic exercises is brisk walking.
High-intensity exercise is characterized by the ability to say only a few sentences before needing to pause for breath. If you regularly engaged in high-intensity aerobic exercise or were physically active before your pregnancy, then it is probably okay for you to keep up these activities throughout your pregnancy.
Discuss with your doctor if and how you should modify your physical activity during pregnancy. Ask your doctor about a reasonable amount of exercise for you and your unborn child if you have health problems like obesity, high blood pressure, diabetes, or anaemia (too few healthy red blood cells).
As much as you can, take care of yourself for your baby's and your health. Eat healthy, work out, sleep enough, and take your prenatal vitamins.
Talk to someone about your worries, sadness, or anxiety; furthermore, recognize when you should get assistance.
It's critical to address mental health difficulties when pregnant. Someone who is depressed, worried, or has another problem may not get the medical attention they need. If you have a mental health problem, consult with your doctor to obtain the support you need during and after your pregnancy.
Medically approved by Dr Arathi Sreedhara, Consultant Obstetrician & Laparoscopic Gynaecologist, Milann Fertility Center, Bengaluru
Pregnancy Nutrition and Supplements
Now avoid cutting calories or starting a diet. In the second trimester, women expecting one baby require around 300–400 more calories daily; in the third trimester, a bit more. You'll need considerably more if you carry multiples, and are really lean or active. If you are overweight, however, your doctor could suggest that you cut down on additional calories.It's always important to eat well, especially when you're pregnant. Thus, be sure your calories come from wholesome meals that will help your baby grow and flourish, including:
- Lean meats
- Fruits
- Veggies
- Whole-grain breads
- Dairy items reduced in fat
Enough Calcium Throughout Pregnancy
For strong bones and teeth, women aged 19 and older require 1,000 mg of calcium daily. Your developing baby's increased calcium needs throughout pregnancy mean you will need even more of it to avoid losing the mineral from your own bones.While most prenatal supplements provide some additional calcium, dietary sources are also very significant. Excellent sources of calcium to include in your diet are:
- Low-fat dairy foods like milk
- Pasteurised cheese
- Yoghurt
- Calcium-fortified items include
- Orange juice
- Soy milk
- Cereals
- Dark green veggies like broccoli, kale, and spinach
- Dry beans
- Almonds
Enough Iron Throughout Pregnancy
Pregnant women should consume around 30 milligrams of iron daily. Haemoglobin, the oxygen-carrying element of red blood cells, is produced from iron. Red blood cells travel the body delivering oxygen to every one of its cells.The body cannot create enough red blood cells and its organs and tissues cannot acquire the oxygen they need to function without adequate iron. Pregnant women should therefore specifically make sure their everyday meals include adequate iron for both themselves and their developing babies.
Though the nutrient is present in many types of meals, the body absorbs iron from animal sources more readily than iron from plant foods. Foods high in iron include:
- Salmon
- Eggs
- Tofu
- Enriched grains
- Dried beans and peas
- Dried fruits
- Dark leafy green vegetables
- Blackstrap molasses
- Iron-fortified breakfast cereals
Folic Acid—The Vitamin—During Pregnancy
All women of reproductive age, including those expecting a pregnancy, should consume around 400 micrograms (0.4 milligrammes) of folic acid supplements daily. Pregnant women should boost that to 600 micrograms (0.6 milligrammes).Why then is folic acid so critical?
Studies have shown that folic acid supplements taken one month before and during the first three months of pregnancy lower the risk of neural tube problems. Usually, the neural tube develops during the first six weeks of pregnancy, sometimes even before the woman finds out that she is pregnant. It continues on to form the growing brain and spinal cord of the infant. Inappropriate formation may result in a neural tube abnormality including spina bifida.Your doctor may write a prenatal vitamin prescription with the appropriate folic acid content. Some women, for instance, could need more than 600 micrograms daily—that is if they have a neural tube abnormality from past pregnancies.
If you are purchasing an over-the-counter supplement, keep in mind that most multivitamins include folic acid but not all of them have enough to satisfy pregnant women's dietary requirements. See your doctor and carefully review labels before selecting one.
Maintaining Hydration Through Pregnancy
Pregnancy calls for lots of liquids, particularly water. A woman's blood volume rises sharply during pregnancy. Along with helping to avoid dehydration, drinking enough water every day helps with constipation—a frequent pregnancy complaint.Foods to Avoid
If you eat or drink certain foods and beverages while pregnant, your baby may suffer. The things you should avoid are listed below.- Alcohol: Steer clear of alcohol, including hard liquor, wine, and beer
- Coffee: Savour decaf coffee or tea, liquids devoid of sugar, or water flavoured with a hint of juice. Steer clear of diet drinks and cut down on caffeinated beverages to less than 200 mg daily
- Fish: Fish could contain high mercury levels—a chemical that can accumulate in fish and endanger an unborn child. Limit white, albacore tuna to 170g a week. Eat none of king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. Eat up to 340g of seafood every week, selecting from various safe seafood options like cod, salmon, and prawns, to acquire the essential nutrients in fish and shellfish
- Other items: Foods that could make your infant or you sick (from bacteria like Listeria or E. coli, viruses, or parasites). Steer clear of deli salads; raw cookie dough; undercooked meats, eggs, and shellfish; soft cheeses produced from unpasteurized or raw milk
- Non-food: Some pregnant women may want nonfood items like laundry starch, mud, ashes, and paint chips. This might indicate that your intake of a certain nutrient is inadequate. If you yearn for anything non-food, speak with your medical practitioner. He or she can assist in obtaining the correct nutritional intake
Exercise and Fitness During Pregnancy
Frequent exercise offers many health benefits to pregnant women. It may aid with healing after the birth of your child, control certain prenatal health issues, and help to ease the pain. For women with gestational diabetes, for instance, the World Journal of Diabetes notes that exercise might be included in therapy.For most women, regardless of their former activity level, exercise is advised. The experts advise you to safely keep exercising during your pregnancy if you were physically healthy and active before pregnancy. If you were sedentary before pregnancy, you may begin moderately paced exercise.
See your midwife or doctor for advice on safe activities and intensity levels before starting or carrying on an exercise program during pregnancy. Some difficulties and medical disorders might restrict your physical activity during pregnancy.
Most women need the same level of physical exercise that they did before pregnancy. Try for a minimum of 150 minutes a week of moderate-intensity aerobic exercise. Large muscle groups—back, chest, and legs—used in aerobic activities—also known as endurance or cardio activities—raise your heart rate and breathing rate. Among aerobic exercises is brisk walking.
How can you find out whether your aerobic exercise is moderate-intensity?
To determine your intensity level, use the "talk test." This indicates intermediate intensity if you are breathing hard but can still easily hold a conversation—though singing is not possible.High-intensity exercise is characterized by the ability to say only a few sentences before needing to pause for breath. If you regularly engaged in high-intensity aerobic exercise or were physically active before your pregnancy, then it is probably okay for you to keep up these activities throughout your pregnancy.
Discuss with your doctor if and how you should modify your physical activity during pregnancy. Ask your doctor about a reasonable amount of exercise for you and your unborn child if you have health problems like obesity, high blood pressure, diabetes, or anaemia (too few healthy red blood cells).
Ideal Exercises for Pregnancy
Pregnancy calls for the following activities, as long as they are done at a reasonable pace. To learn what's best for your particular pregnancy, always talk to your doctor.- Walking
- Elliptical exercises
- Water exercises
- Pilates
- Yoga (avoid hot yoga, though, as you should stay hydrated and cool during pregnancy)
Exercises to Avoid During Pregnancy
- Bike riding or any other activity that could cause a serious fall
- Contact sports
- Exercise involving holding your breath during exertion, which can cause an increased intra-abdominal pressure)
- Exercising on your back after the first trimester since the uterus receives less blood in this position
- High-altitude skiing
- Horseback riding
- Scuba diving
- Intense physical activity in warm, muggy conditions (pregnant women are less effective at exchanging heat)
- Water skiing
Mental Health During Pregnancy
Not all of the emotions pregnancy brings are positive. If you're concerned, you're not alone. Particularly with a woman's first pregnancy or an unintended one, worry is natural. If you suffer from anxiety or depression, it might be much more difficult.As much as you can, take care of yourself for your baby's and your health. Eat healthy, work out, sleep enough, and take your prenatal vitamins.
Talk to someone about your worries, sadness, or anxiety; furthermore, recognize when you should get assistance.
What Feelings Can Develop?
Mood fluctuations during pregnancy are natural. However, if you are always worried or depressed, it may indicate a deeper problem. Stress over becoming pregnant, changes in your body throughout pregnancy, and daily anxieties may all have an impact.Depression or anxiety may occur during pregnancy:
- Depression is defined as sorrow, feeling down, or being irritable for many weeks or months. Someone may experience depression before becoming pregnant. However, it may begin during pregnancy for a variety of causes, including a woman's dissatisfaction with her pregnancy or a high level of stress at work or home
- Anxiety is a sensation of anxiety or dread about what could happen. If you are already a worrier, several things might stress you out during pregnancy. You could be concerned that you will not be a good parent or that you cannot afford to raise a child
Other mental health disorders that may start are:
- Bipolar disorder (low-energy sadness and high-energy mania)
- Post-traumatic Stress Disorder (PTSD)
- Panic attacks are rapid, acute bodily reactions accompanied by a sensation of unexplainable and overwhelming terror
- Obsessive-Compulsive Disorder (OCD)
- Eating disorders (such as bulimia and anorexia nervosa)
It's critical to address mental health difficulties when pregnant. Someone who is depressed, worried, or has another problem may not get the medical attention they need. If you have a mental health problem, consult with your doctor to obtain the support you need during and after your pregnancy.
- Talk therapy: Talking one-on-one with a therapist may help you manage stress, cope with depression, and reduce anxiety throughout pregnancy. Finding a support group where you can express your worries with other moms who understand what you're going through is also beneficial. Talking to a social worker or counsellor may help you cope with financial problems, concerns about parenting a kid, and other difficulties in your life.
- Different methods: Activities such as yoga, exercise, and meditation may bring you comfort. If you're feeling anxious or overwhelmed, chatting with a friend, family member, or spiritual leader might help you relax.
Medically approved by Dr Arathi Sreedhara, Consultant Obstetrician & Laparoscopic Gynaecologist, Milann Fertility Center, Bengaluru
