9 tips for pregnant women
1. Avoid spicy food.
Yes, it’s fine to eat spicy or hot food while you’re pregnant. It’s true that a tiny fraction of what you eat goes into your amniotic fluid. It is generally believed that pregnant women should avoid heat-inducing or ‘hot’ foods during the nine months because, during this time, their body heat increases.
So If you choose to continue eating spicy food, ensure you always use good quality spices and masalas. It’s best to buy branded masalas, that are ISI-market and government-approved. Check the packaging and the expiry dates. You could also buy fresh whole spices and grind them at home.
2. Avoid lying flat.
Generally, women in their third trimester are encouraged not to sleep on their backs. When you are on your back, your heavy uterus can reduce blood flow to the uterus and fetus. Most women aren’t comfortable lying flat on their backs during the third trimester anyway. Most experts recommend sleeping on your side.
The left side is considered the best choice because the uterus naturally rotates to the right during pregnancy and left-sided lying will bring it more to the center and improve blood flow. A pillow placed between your legs and/or a long body pillow to support your back are often helpful.
3. Talk about insomnia.
Insomnia is a sleep disorder that makes it difficult to fall asleep or staying asleep on a regular basis. During the final trimester, your baby is getting much larger. This can make it more difficult to breathe while sleeping and harder to find a comfortable position. Other reasons are Snoring, leg cramp and restlessness also cause insomnia.
Please talk about this to your doctor.
4. Mild exercise in pregnancy.
During pregnancy, your blood volume doubles up to meet the requirements of your body to help the growth and development of the fetus, provide oxygen and nourishment to the baby and maintain optimum health. Drop in circulation wouldn’t favor your pregnancy any better. So, mild exercise boosts your blood circulation during pregnancy.
The safest and most productive activities are swimming, brisk walking and indoor stationary cycling.
5. Do Get Lots of Sleep.
Changing hormone levels, anticipation, and anxiety can make sleep elusive during your nine months of pregnancy. Pregnancy is demanding, especially in the final trimester, and you will need your sleep. Take a quick snooze if you feel tired and schedule naps whenever you can.
6. Do Gain Weight Smartly.
The “eat for two” advice to expecting mothers isn’t a license to eat whatever you’d like. Instead, women need to be strategic about what they eat and how much. Gaining a lot of weight during pregnancy may do more harm to your baby than good. During your first trimester, you only need about 100 extra calories a day to support your growing fetus. By your third trimester, that additional calorie number is closer to 300 per day.
7. Don’t Eat Unpasteurized Milk Products.
Calcium is very important for growing babies, but moms have to be careful how they get their calcium from dairy. Raw milk is not recommended for expecting mothers. Raw milk is unpasteurized. That means it has not been heated to kill bacteria that could make you ill.
8. Do Eat Seafood.
Seafood is loaded with vitamins and minerals, such as heart-healthy omega-3 fatty acids, zinc, and iron, which are important for both mom and baby. Unfortunately, undercooked or raw seafood can also cause some problems.
9. THE “BIG 5” NUTRIENTS.
Folate, Calcium, Iron, Zinc and Fiber, these 5 nutrients and very important for fetus and mother. Your daily dose of calcium—1,200 milligrams from low-fat dairy products, dark green vegetables and fortified orange juice and soy products for baby bone and tooth development in 2nd trimesters. Iron is difficult to get from the diet, so take an iron supplement or prenatal vitamin with iron. Fiber (found in fruits, vegetables and whole grains) is particularly essential for your own health. It helps prevent, reduce constipation, a common pregnancy complaint that can lead to hemorrhoids, and it makes you feel fuller longer; aim for 25 milligrams to 35 milligrams a day. Zinc deficiencies have been linked with birth defects, restricted fetal growth and premature delivery so Your zinc requirement increases by 50 percent to 15 milligrams per day when you’re pregnant.
This helps you in your pregnancy.
Enjoy your pregnancy.