Diet & Exercise during Pregnancy

Diet & Exercise during Pregnancy

  9:20 AM    Anand International

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Pregnancy Diet and Exercise:

The diet in pregnancy is designed to promote optimal nutrition for you and your baby. During pregnancy, your body requires additional calories and nutrients to meet the increased nutritional needs. Research indicates that well-nourished women are more likely to produce healthy, normal babies.

Dietary Guidelines:

 
A healthy diet for a pregnant woman should be nutrient-dense and will require more calories, protein, iron, calcium, folic acid and vitamin D for some women.
 

• Maintain a steady rate of weight gain. Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during the second and third trimesters. An average-sized woman can expect to gain between 25 and 40 pounds overall. 

For different stages of pregnancy visit -->https://www.tipsoflife.in/2011/06/pregnancy-stages.html
 

• Excessive use of salt should be restricted in order to avoid high blood pressure.
 

• Avoid food that has raw and rarely cooked ingredients. Foods such as soft cheese and unpasteurized milk and juices (these foods have not been pasteurized, meaning they have not gone through the process to kill the germs present).
 

• Wash all fruits and vegetables before preparing. This removes the pesticides and bacteria that may be present on them.
 

• Avoid shark, swordfish, king mackerel, tile fish, and most fresh fish. They contain high levels of mercury, which may cause birth defects.
 

• Excessive caffeine should be avoided. You should drink no more than one cup of coffee a day.

EXERCISE TIPS:

 
Exercise is very important during pregnancy for you and your baby. At this stage exercise helps you boost your energy level. It helps relieve backaches and also strengthen the muscles of your back, butt and thighs. It also reduces constipation. Strong muscles as a result of these exercises are of great help during labour.
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
 

 • Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
 

• Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
 

• Drink plenty of water to avoid overheating and dehydration.
 

• Skip your exercises if you're sick.
 

• Opt for a walk in an air-conditioned mall on hot, humid days.
 

• Above all, listen to your body.

 

Below are given some important links for all you pregnancy related tips :

1. pregnancy-stages
2. diet-exercise-during-pregnancy
3. problems-during-pregnancy-and-their
4. breast-feeding-important-there-has-been
5. tips-for-mothersto-take-of-themselves
6. pregnancy

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Pregnancy Stages

Pregnancy Stages

  9:14 AM    Anand International

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Stages in Pregnancy

Pregnancy is a very happy and fulfilling experience for any woman. When a woman is pregnant, her body undergoes a number of different processes. The stages of pregnancy and the journey of nine months are specially demarcated into three trimesters: the first, second and third trimester.

Trimesters of Pregnancy
In the first trimester or the first stage of pregnancy, which lasts from 0 to 12 weeks, the body undergoes many changes as it adjusts to the baby growing inside it. A lot of the discomforts experienced by women are natural and usually go away as the pregnancy progresses.

1st Trimester of Pregnancy
For example, a woman might experience tiredness and fatigue due to the emotional and physical demands of pregnancy. A lot of women complain of exhaustion during this time. This is normal and it is simply the body's way of demanding more rest.
This will go away after a while and replaced with a feeling of well-being and increased energy when the body will have adjusted to the increased demands placed upon it. It is best to have a proper diet, get more sleep than one's normal routine and relax generally. Mood changes, nausea, vomiting, leg cramps and dizziness are some of the other symptoms associated with the first trimester.

2nd Trimester of Pregnancy
The second trimester or the second stage of pregnancy, which ranges from 12 to 38 weeks, is usually the most physically enjoyable for women. It is during this time that the mother usually feels fetal movement for the first time. Some skin changes might occur due to the hormonal changes that the body is undergoing and stretch marks due to increasing belly size are also a common occurrence. Some women also complain of having trouble sleeping during this time.

3rd Trimester of Pregnancy
The third trimester or the third stage is when the fetus continues to grow and women need to start preparing for the delivery of their baby. Body temperature usually rises as the fetus radiates heat.
The ankles, fingers and face might swell and fatigue is definitely an issue during the third trimester. The Braxton Hicks contractions might also be experienced (Pregnancy Trimester Stages and Signs).
The stages of pregnancy as mentioned above are the ones that have been decided upon after research and doctors' approval. However, it is possible that some woman may experience some of the symptoms a little early or late. If any of these stages of pregnancy do not go as smoothly, it is advised that you consult a qualified doctor.

 

 

 Other Pregnant related searches can be found in the below given links:

• exercise-followed-during-pregnancy
• diet-exercise-during-pregnancy
• problems-during-pregnancy-and-their
• breast-feeding-important-there-has-been 
• tips-for-mothersto-take-of-themselves 

Read More