Month: April 2016

A positive frame of mind

It’s usual to feel apprehensive as well as excited about impending parenthood and such issues as the birth, money, and changing relationships. Accepting your worries as a first step can help you move forward and start to enjoy your pregnancy, and find solutions. Staying physically active contributes to your sense of well-being, helping to improve your moods, sleep patterns, and body image. Exercise also eases a range of pregnancy problems (nausea, aches and pains, and low energy) and lowers the risk of hemorrhoids, varicose veins, and even gestational diabetes.

Your pregnant body

During pregnancy, your musculoskeletal system changes, affecting the way you exercise and the amount you do. To prepare for birth, the hormones relaxin and progesterone almost immediately begin to loosen the ligaments in your pelvic cradle (and elsewhere). This makes your joints more flexible so the baby can pass through, but you may feel unstable as you walk. As your belly grows, your abdominal muscles, which stabilize your back, stretch and become thinner to accommodate your baby, thus making them weaker. You may also feel off-balance as you adjust (and readjust) to a changing center of gravity as your baby grows and your weight shifts forward. In addition, a growing baby puts pressure on your bladder and pelvic-floor muscles, making certain types of exercise uncomfortable to do, and on your lungs, causing breathlessness even if you are normally very fit.

How much to exercise

You are the best judge of what level of exercise suits you, but as a rule of thumb don’t exert yourself more than you were used to before pregnancy. If you haven’t exercised before, you can start some gentle activites in your first or second trimester. It’s also normal to feel very tired during early pregnancy, so get plenty of rest as well. Consult your doctor before any exercise, especially if you have high or low blood pressure, are anemic, a heavy smoker, have a BMI greater than 40 or lower than 12, or are expecting more than one baby.

Low- or no-impact exercise is ideal while you are pregnant, since it is easiest on your joints. Don’t forget that any exercise that doesn’t require you to try to maintain your balance over uneven or slippery ground is best. The main goal of exercising through pregnancy is to strengthen your muscles, improve your circulation, ease any backache, and help you feel well. It’s important to avoid any exercise or activities that require jumpy and jerky movements, take sharp changes of direction, or is so vigorous that it raises your core temperature or puts excessive strain on your cardiovascular system or joints. In addition, impact sports and sports that involve a risk of falling―such as cycling, horse riding, downhill skiing, and contact sports―are not advisable.

A healthy diet is comprised of the right balance of nutritious foods from several main food groups: protein, fruit, vegetables, unrefined carbohydrates, and healthy fats. You should eat foods from these groups in their most natural, unprocessed state to receive the maximum number of nutrients.

Whether you are still at the stage of planning conception or are already pregnant, you need to make sure your diet includes the correct balance of the main food groups. A balanced diet allows your body to store enough of the right nutrients for a healthy pregnancy and feel in peak condition. Eating in a consistent and measured way also helps you to keep your weight within healthy limits, which is a factor for successful conception. Once you become pregnant, the benefit of eating a balanced diet is that you will be supplying your body with the best possible diet for fetal growth and development and providing yourself with enough energy to deal with the pregnancy.

Vegetables: The more vegetables—and the greater the variety—the better. Steaming is the best way to prepare vegetables if you don’t eat them raw.

Fruit: Eat fresh fruit of all colors. Fruit contains fructose, a type of sugar, so a couple of portions a day will give you fiber and vitamins without overloading on sugar.

Healthy proteins: Choose fish, poultry, beans, and nuts; limit red meat and avoid bacon and processed meats. Steam, grill, or bake fish and meat.

Whole grains: Eat a variety of whole grains (such as whole-wheat bread, whole-grain pasta, and brown rice). Limit or avoid refined grains (such as white rice and white bread).

Fresh fruit and vegetables: When it comes to fruit and vegetables, the more colorful the better. Strong color is a sign that they are rich in vitamins and minerals, and high in protective antioxidants, which help to fight free radicals in the body. Eat a wide color range of vegetables and fruit for the maximum benefits.

Don’t forget your vitamins and minerals

It is usually better to get your iron needs from your diet. This is because iron supplements can have the side effect of causing constipation, which pregnant women are already susceptible to. Eating iron-rich, high-fiber foods is good for tackling both constipation and low iron levels. Include more lean red meat, green leafy vegetables, nuts such as peanuts, and dried fruit in your diet. It’s usual during pregnancy to feel more tired than normal, particularly in the first and last trimesters. However, if you are extremely lethargic, pale, and suffering from heart palpitations and/or shortness of breath, you could be anemic. If you are, your doctor will discuss iron supplementation. In addition, consider cutting out caffeine entirely since this can hamper iron absorption.

The most important supplement you need to take is folic acid. Health-care professionals advise a vitamin D supplement (10 mcg daily) to help your body metabolize calcium for the benefit of maintaining your own bones and teeth as well as your baby’s developing bones. The other elements in a multivitamin supplement aren’t strictly essential if you are eating a balanced diet. If you do choose to take a supplement, make sure it is right for pregnancy. Never take a supplement containing vitamin A, since too much can harm your baby.