Pregnancy - Do and Donts: Part 1

Hey for all wonderful ladies who are going to be a mother, how you feel? Anxious, Excited, stressed, happy and many such adjectives can be added. Isn't It? Once you are pregnant, it's mixed feelings. Of course you feel good however at the same time you are worried especially when it's your first time.

You are not aware of Do's and Don'ts of pregnancy and some things your best friend might forget to tell you. Don't worry here you will get all necessary guidelines that you should follow for a happy going pregnancy.

Pregnancies do's:

Regular Medical checkup: Once you are pregnant, the first thing you must contact your doctor and have a complete medical checkup. If you have any pre-existing conditions, chronic problems or a family history of reproductive problems, you should let your doctor know about them so that he/she can take appropriate action. Pre-existing conditions include things such as diabetes, herpes (and other STDs), heart problems, epilepsy and high blood pressure are all things your gyno should know about.

Daily dose of Folic acid: You should have 400 micrograms (or 0.4 mg) of folic acid daily. Folic acid is a B vitamin which helps the body make healthy new cells. When a woman has enough folic acid before and during pregnancy, it can help prevent major birth defects of her baby's brain or spine, start before you are pregnant.

You diet should include lots of Protein: The RDA (Recommended Daily Allowance) of protein for pregnant women is 75 grams per. Women having twins or a multiple pregnancy need even more. Adequate protein is essential for the development of the baby (especially the brain) and may help protect against preeclampsia during pregnancy. Protein is required for the physical growth and cellular development of your baby.

It is also required for the placenta, amniotic tissues, and maternal tissues. Further, a woman's blood volume increases during pregnancy, and protein is needed to produce new blood cells and circulating proteins. Protein is also utilized to produce breast milk and nourish the growing baby.

Healthy and Balanced Diet: Almost all pregnant women need to increase their intake of protein, certain vitamins, minerals, iron, and calories (for energy). If your diet is poor to begin with you should make the switch to eating nutritious, well-balanced meals. Limit junk food, since it offers little more than empty calories.

But eating better doesn't mean eating more - or rather, much more. Surprisingly, you need only about 300 calories more per day, for a total of about 2,500 calories. It's easier than you think to get those extra calories.

Also, try to skip sushi, raw oysters, and soft cheeses. Some fish contain methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. You can take lots of skim milk, 100 percent fruit juice, or water with a squeeze of lemon. Even if you're not hungry, chances are your baby is, so try to eat at least every four hours.

Processed foods, packaged snacks, and sugar-loaded desserts shouldn't be the mainstay of your diet, but you don't have to give up all your favorite goodies just because you're pregnant. Some smart - and tasty - snack ideas: Try a banana smoothie, a frozen all-fruit nonfat sorbet, or yogurt-covered pretzels and trail mix. Keep in mind that more is not always better: Avoid mega doses of vitamins and minerals; they could be harmful to your developing baby. Check with your doctor as he can see what you are deficient in by doing a blood test.

food in pregnancy

Get enough fat in your Diet: The key to fat consumption during pregnancy is balance. Keep in mind that no more than 30 percent of your daily calories should come from fat. Aim for around four servings of fat a day (from the monounsaturated and polyunsaturated groups, if possible), using the list below as a guide to the healthiest choices. Other foods such as lean meats and dairy products will provide the remainder of the fat you need in your diet during pregnancy.

Monounsaturated Fats: Best Choice

1/8 avocado
1 tsp. canola, olive, or peanut oil
8 large almonds or cashews
10 peanuts
4 pecan halves
2 tsp. peanut butter
1 Tbsp. sesame seeds
2 tsp. tahini

Polyunsaturated Fats: Next Best Choice

1 tsp. margarine
1 tsp. regular mayonnaise
1 Tbsp. reduced-fat mayonnaise
4 walnut halves
1 tsp. corn, safflower, or soybean oil
1 Tbsp. salad dressing
2 Tbsp. reduced-fat salad dressing
1 Tbsp. sunflower or pumpkin seeds

Exercise: In general, you should aim to put on between 10-15 kilos if you began your pregnancy at a desirable weight, but again check with your doctor about how much weight you should gain. Research shows that women who gain more than the recommended amount during pregnancy have an elevated risk of obesity. If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy.

Some points you must remember during exercise in Pregnancy:

If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.
Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.
Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.
Wear comfortable exercise footwear that gives strong ankle and arch support.
Take frequent breaks and drink plenty of fluids during exercise.
Avoid exercise in extremely hot weather.
Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.
Contact sports should be avoided during pregnancy.
Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.
Include relaxation and stretching before and after your exercise program.
Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.

Top recommended Exercise are Kegal exercise, swimming, walking, Bicycling, Yoga, Aerobics, Dance and you must avoid skiing, Water skiing, horseback riding. You must consult your doctor to know the safe exercise method.

Please refer this video for the types of exercise you can do during Pregnancy:

Proper Sleep: The hormonal changes and physical discomforts associated with pregnancy can affect a pregnant woman's quality of sleep. Seven to Nine hours sleep every night is recommended. Try to also rest and elevate your feet when ever you can.

One or more of the following may help you get the sleep you need during pregnancy.

Extra pillows: Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow.
Nutrition: Drinking a glass of warm milk may help bring on sleep. Foods high in carbohydrates, such as bread or crackers, can promote sleep. In addition, a snack high in protein can keep blood sugar levels up and could help prevent bad dreams, headaches, and hot flashes.
Relaxation techniques: Relaxation can help calm your mind and relax your muscles. These techniques include stretching, and yoga, massage, and deep breathing.
Exercise: Regular exercise during pregnancy promotes physical and mental health. Exercise also can aid in helping you sleep more deeply. However, vigorous exercise within four hours of bedtime should be avoided.

If your sleep problems are severe, talk to your doctor.

Use House plants: A modern house is full of hidden chemicals that are emitted by paints and stains, carpet, particle board, household cleaners and so on. One of the best ways to remove these chemicals is with house plants. Spider plants, for example, are known to be good at removing formaldehyde (which is quite common in paints).

De Stress: Stress during pregnancy is very common. Very high levels of stress may contribute to preterm birth or low birth weight in full-term babies. So you should try to think positive and de stress yourself. Accepting the fact you are stressed and identifying the situations that cause you stress are the first steps in helping reduce it. You can also help reduce your stress by:

Eating regularly and nutritiously and drinking lots of water.
Resting when you can-and when your body needs it.
Exercising. (Do consult your doctor to see what exercise will suit you)
Relaxing by meditating, listening to music or writing in a journal.
Staying away from stressful people and stressful situations.
Talking-to your partner, friends, relatives, health care professionals, and your employer. If you feel overwhelmed, talk with a trained counselor or other mental health professional.
Visiting your doctor regularly. This will give you the reassurance that everything is okay with your baby or let your health care provider know about a problem while there is still time to do something about it. You'll feel less stressed because you know you are doing the best for your baby.

Be careful while travelling: Generally, travel during pregnancy is considered as safe until you don't have any complications or concerns associated with your pregnancy. But the thing is you need to know the safety factors related to insurance, vaccination and medications.

Always use the shoulder and lap belts for safer protection of you and your unborn baby.
Turn on the air bags. The benefits of the airbag outweigh the hazards to you and your baby.
You should be very careful when you travelling by bus, because they have narrow aisles and small bathrooms.
Take snacks along with you. With this, you will be well nourished during long air trips or car trips.
Keep travel duration as less as possible i.e. between 5-6 hours.
During the stops, take short walks and do some small stretches so that blood circulation is normal.

Relieve to aches and pain: As your uterus expands pains in the back, abdomen, groin area, and thighs often appear. Many women also have backaches and aching near the pelvic bone due the pressure of the baby's head, increased weight, and loosening joints. Don't just accept discomfort as a necessary part of pregnancy. Hemorrhoids, heartburn, and leg cramps can all be helped. To ease some of these aches and pains try:

Lying down
Resting
Applying heat

If you are worried or the pains do not get better, call your doctor.

So in case you are pregnant or planning for it please keep all these points in mind and don't forget to consult your doctor for extra precaution. Don't you think it is worth taking precautions for the healthy birth of your baby who is so special?