Discovering that you are pregnant is a joyous time where you spend a lot of time planning the future and anticipating the arrival of your baby. However, the journey also brings many questions and concerns, along with several changes to the body. With all the changes that come along, it is important to stay healthy and take care of yourself.
A pregnancy is considered full-term at 40 weeks and is divided into three trimesters, each of which marks specific fetal developments.
- First Trimester (0 to 13 Weeks): The first trimester is crucial to your baby’s development as most of their organs and body structure develop during this phase.
- Second Trimester (14 to 26 Weeks): During this trimester, your baby begins growing in length and weight, and you may feel their fluttering movements.
- Third Trimester (27 to 40 Weeks): This is the final trimester, where you prepare for the delivery of your baby.
How to avoid/cope with the common pregnancy concerns?
- Morning sickness: Plan small meals and avoid eating anything that tastes spicy or acidic.
- Tiredness: Take frequent naps and avoid overexertion.
- Varicose veins: Don’t wear tight clothes, avoid sitting in an uncomfortable posture or standing for a longer period.
- Constipation: Increase the amount of fiber in your diet by including fruits, vegetables, whole grain products, nuts, etc and drink enough water.
- Leg cramps: Increase calcium intake by consuming foods like salmon, cheese, spinach, etc and while you are in bed, stretch with your heels pointed.
Looking after yourself and your baby is important, and a healthy pregnancy starts with receiving prenatal care in the early stages of pregnancy.
5 Do’s and Don’ts in the first trimester of pregnancy-
- Do’s:
-Do take prenatal vitamins
-Do get enough sleep
-Do practice yoga
-Do stay hydrated
-Do take care of your mental health
- Don’ts:
-Don’t smoke
-Don’t drink alcohol
-Don’t lift heavy objects
-Don’t drink too much caffeine
-Don’t stress
While a nutritious diet is imperative at any stage of your life, it is even more vital during your pregnancy, as eating healthily during this time supports your own wellbeing and helps in supplying nutrients for your baby to develop and grow. Consuming a variety of foods will help your body get the right balance of proteins, vitamins, healthy fats, carbohydrates, fiber, and minerals. Smart food choices ensure that you have a healthy pregnancy and a healthy baby.
What to eat when you are pregnant-
- Dairy products like milk, cheese, and yogurt (for protein & calcium)
- Legumes like lentils, peas, beans, and peanuts (for fiber, iron & folate)
- Sweet potatoes (for vitamin A)
- Leafy green vegetables like broccoli, spinach, and kale (for fiber, vitamin C, vitamin K, & potassium)
- Whole-grains and cereals (for vitamin B6)
- Meat, fish, and poultry (for vitamin B12)
- Walnuts (for omega-3s & magnesium)
- Avocados (for vitamin K, antioxidants, choline & folate)
What not to eat when you are pregnant-
- Soft cheese (feta, camembert, blue cheese, etc)
- Raw milk
- Seafood high in mercury (king mackerel, bigeye tuna, etc)
- Raw eggs
- Raw or undercooked meats, fish, or shellfish
- Raw sprouts
If you’ve eaten these foods at some point during your pregnancy, do not worry. Instead, avoid them for the remainder of your pregnancy. If you are further concerned, consult your obstetrician.
Exercise during pregnancy-
Exercise during pregnancy is not harmful and does not put you at risk of miscarriage. In fact, regular exercise during pregnancy is known to provide multiple health benefits. It helps reduce the symptoms of discomfort, manage certain prenatal health conditions, prepare for labor, and even helps with recovery after delivery.
Exercising activities considered safe during pregnancy include:
- Stretching
- Walking
- Yoga
- Pilates
Avoid exercises that have the risk of you falling and hurting your baby.
Pregnancy care is easier said than done. As soon as you find out you are pregnant, you should consult an obstetrician. Your obstetrician will care for you and your baby throughout your pregnancy and after you give birth.
At AllCure Super Speciality Hospital, our team of obstetricians shares the goal of a healthy pregnancy with all expecting mothers and gives you and your baby the highest quality care. To book an appointment, contact us at +91 74001 90223.