What care should be taken during first three months of pregnancy?

precautions during first three months of pregnancy
Author: Dr. Shefali Tyagi MBBS,DGO, FRCOG, MRCOG, PGDMLE, PGDPC, FRANZCOG
Consultant – Obstetrician & Gynaecologist at Motherhood Hospitals, Sarjapur

By the time a woman conceives, her body prepares itself for various changes. These changes are important to help a pregnant lady carry her pregnancy to term. A list of changes occurs in the first three months of pregnancy. These occurrences are a precursor to signs that develop throughout all the trimesters. 

The first trimester of pregnancy:

The first trimester of pregnancy starts the day a woman conceives and lasts till the 12th week. The need for first-trimester care strikes right here as the first trimester involves crucial changes and challenges. The pregnant lady may gain weight or feel apathetic followed by the common episodes of morning sickness. Various other symptoms associate themselves with the first trimester. It’s a phase that involves quick foetal growth. This is when various vital organs of the foetus develop phenomenally. They include the spine, nervous system and digestive tract. The foetus obtains a human form by the end of the first trimester. A healthy lifestyle is a mandate during the first trimester. Pregnant women may have to maintain dietary control throughout the pregnancy. Pregnant women should seek an obstetrician’s advice early in pregnancy for better outcome (healthy child).

Below are the precautions to take as a crucial part of pregnancy care:

  • Hydration – marking your healthy pregnancy:

A rise in blood volume is a significant part of the first trimester. The blood volume increases to actively contribute to the oxygen and nutritional requirements of the foetus. The expectant mother needs more fluids throughout the pregnancy. Various sudden changes in the body warrant a steep rise in the demand for fluid intake. Fresh juices and clean water support you like never before in the pregnancy. 

  • Stay away from smoking:

Pregnancy is the time when all kinds of addictions negatively influence foetal growth. Smoking in pregnancy raises the risk of miscarriage, premature labour, and ectopic pregnancy. The inhalation of the unhealthy vapours hinders the foetal development risking the overall success of the pregnancy. Practice a lifestyle free of addictions and especially smoking to ensure the safety of yourself and your munchkin.?˜

  1. Hb electrophoresis test
  2. Screening tests may be needed to find out if the baby is at risk for certain inheritable health issues.
  3. Blood type and antibody screen
  4. Complete Blood Count (CBC) to check if you have Anaemia or low platelet count. 
  5. RPR tests to detect any exposure to Syphilis
  6. Fasting glucose checks for diabetes(HbA1c)
  7. Prenatal vitamins:

Vitamins play a crucial role in determining the overall status of health. Take prenatal vitamins based on your doctor’s recommendation. The early phase or first-trimester health remains crucial for both mother and her unborn. Folic Acid is the most important supplement as it helps prevent birth defects. Iron helps in the prevention of Anaemia. 

  • Avoid hot baths and sauna:

High temperatures may interfere with healthy foetal development. Avoid hot showers. Consult your orthopaedic doctor or general physician if you have a history of back pain or joint pain. Some pregnant women can use pads wrapped in a towel to treat their pain. However, it’s important to keep the temperature of the pad below 100-degree F or 37-degree. 

  • Avoid or restrict seafood:

Seafood is widely accepted as a source of dozens of essential nutrients. Various seafood items contain abundant proteins and fats. But shark, swordfish and other similar fish species contain high levels of mercury. Some seafood items may lead to growth deficits in kids. The first trimester is the best phase to avoid seafood. It’s even better to avoid seafood throughout pregnancy. And if you feel like eating any seafood items in pregnancy, consult the right dietician or your obstetrician.?˜

  • Avoid processed foods:

Majority of the processed foods are dangerous in pregnancy. They contain additives and substances detrimental to foetal development. Many food additives contain traces of sodium nitrate and carcinogenic substances. Pesticides are also known to leach into processed foods. It’s, therefore, essential that you stick to organic foods and avoid packaged items. Make sure that the fruits and vegetables in your kitchen are properly washed and sanitized. 

  • Be choosy while zeroing your search for the right diet:

Effective weight management and healthy metabolism are the two essential parts of a well-defined pregnancy. And healthy food choices facilitating a balanced diet give you all you expect from a healthy lifestyle. Make sure you are getting abundant vitamin D, mostly from the sunlight. Incorporate more nuts and seeds that fulfil your need for omega-3 fatty acids. Omega-3 fatty acids aid the healthy development of your baby’s brain, eyes, and nerves. Include more calcium through spinach, tofu and broccoli. Dairy products are rich sources of Calcium. 

  • Exercise:

Start with the mild sessions of warm-up or leisurely walks. Avoid brisk walks in the pregnancy. Yoga forms the irreplaceable part of a healthy lifestyle, specifically in pregnancy. Avoid heavy or strenuous exercises that may interfere with your baby’s healthy growth. Some exercises may even lead to preterm labour. Activeness and metabolism are the two essentials of a healthy pregnancy. Light exercises serve the purpose to the fullest, especially during pregnancy. 

  • Be cautious about prescription medications:

Your obstetrician may scrutinize you for at least 30 minutes if you have a sensitive medical history. He or she may ask you about the prescription medicines you are taking when you are in the first trimester. Some medications may contain teratogens – substances causing birth defects. Antibiotics like streptomycin and tetracycline, anticonvulsants like Coumadin, and Acne medication Accutane are some detrimental medications in pregnancy. It’s better to avoid a different doctor or physician prescribing any medication for you in pregnancy. If you have no other choice, it’s better to consult your midwife/obstetrician.

  • Occupational hazards:

If your occupation involves anything risky like handling chemicals such as mercury, it’s better to inform your immediate supervisor. It’s difficult for pregnant women, irrespective of their trimester, to pursue a job that demands strenuous physical effort. Consider taking early maternity leave or cut back on your routine.

  • Practice mindful eating during pregnancy:

Practicing mindful eating is a key component of maintaining a healthy and nutritious diet. Mindful eating involves being present and fully engaged in the eating experience, paying attention to hunger and fullness cues, and making conscious choices about the foods you consume. To ensure healthy eating during pregnancy, focus on a balanced diet that includes a variety of nutrient-rich foods. This means incorporating ample amounts of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. To alleviate nausea during pregnancy, it is advisable to avoid foods that trigger discomfort.

What happens if you don’t eat enough while pregnant?

Pregnancy care and maternal nutrition:

Maternal nutrition is an irreplaceable part of a healthy pregnancy and childbirth. Effective prenatal care may include various things from taking prenatal vitamins to regularizing on physical exercise. Maternal nutrition offers unique opportunities to address and overcome concurrent health problems. Prenatal nutrition plays a crucial role not just in foetal development and growth but also in the health the offspring carries throughout his/her life.

A balanced prenatal regimen contributes to foetal health and prevention of congenital malformations, low birth weight and premature birth. Pregnancy is often reckoned as the right time to facilitate a healthy diet. Evidence shows that a high body mass index (BMI) before pregnancy, obesity and malnutrition in pregnancy may raise the risk of noncommunicable diseases (NCD). Your obstetrician may ask you to join an aerobics or pregnancy exercise class. 

Optimal nutrition in pregnancy… What’s that?

Optimal nutrition in pregnancy is vital for a healthy pregnancy and childbirth. A healthy diet in pregnancy minimizes the chances of your baby developing some dreaded illnesses later in life. They may be diabetes, heart disease and obesity. Studies even denote that a healthy diet in pregnancy is the secret to drastically minimize the chances of your baby acquiring eczema, hay fever and asthma after childbirth. A conceiving diet allows you to enhance your fertility and carry the pregnancy to term. 

How would you start?

Give a zestful start to your pregnancy diet by including whole foods. Prefer minimally processed foods and those close to the natural form. Avoid packaged foods, especially if the packaged foods contain any unfamiliar ingredient.

  • Protein:

Most women need about 80gm of protein in pregnancy. Seek your obstetrician’s help to calculate the recommended daily dose of protein.

  • Healthy fats:

Fats are known to interfere with weight management programs. But research shows that healthy fats may be necessary for all types of body systems. Adequate fat plays a crucial role in the growth of a baby’s organs and brain. Avocado, seeds, eggs and nuts may help satiate your fat requirements in pregnancy. 

  • Fresh vegetables and fruits:

All of us know how important vegetables and fruits are in our dietary regimen. Fruits and vegetables form some of the richest sources of minerals, fibres and vitamins. A fibrous diet is known to aid in a healthy lifestyle free of dyspepsia and constipation. Enjoying a good variety of fruits and vegetables will help you obtain a majority of the dietary essentials. Take green leafy vegetables and increase your intake of folate every day. 

  • Medium intake of starch and grains:

Brown rice, whole-grain foods like whole-grain pasta and whole oats are a few of the beneficial choices. Avoid high consumption of carbohydrates including sugars and refined carbohydrates. These are the ingredients that dysregulate the blood sugar levels raising the risk of gestational diabetes. Foods containing starches are essential in medium quantity. However, make sure your obstetrician is okay with your decisions on grains and starches. If you are allergic to grains, it’s best to avoid them. If you find them beneficial for your overall health, make sure you render them digestible. Making the grains more digestible by various techniques like soaking may add value to your diet. Digestible grains also increase the nutritional availability in them.

  • Reasons to avoid processed and high sugar foods:

 Processed and high sugar foods contain below average nutrition. They often contain chemicals harmful to your health and your baby’s future. Replace every food as such with something more nutritious. It will help you feel satiated and contented all day long. 

  • Now it’s about fluids:

Morning sickness and constipation tend to haunt pregnant women more often. Various changes in hormones and the overall system make every day different from days before conception. A rise in the blood volume in pregnancy makes it mandatory to increase daily water intake. Adequate levels of water support pregnant women’s digestive health. They are even essential to replenish the amniotic fluid of the baby. Most fluids come from water, juices and herbal teas. Fluids are essential to effectively tackle dietary essentials. But it’s more important to avoid fluids containing caffeine. Avoid soft drinks, alcohol, tea, coffee, soft drinks and soda. Conceiving Healthy foods help a healthy conception. And fluids provide the proper support throughout the pregnancy.

  • Multivitamins:

The spinal cord of a foetus tends to develop 4 weeks after conception. Folic acid aids a healthy pregnancy like no other vitamin. Most obstetricians recommend 400mcg folic acid. Folic acid helps prevent neural tube defects in the foetus. Make sure you start administering folic acid right after knowing that you are pregnant. If you have realized that you have an MTHFR gene mutation, start supplementing Leucovorin. Conceiving foods help raise fertility levels. And maintaining nutrition throughout pregnancy takes some smart efforts. 

  • Magnesium:

Magnesium plays a crucial role in foetal bone health and teeth development. Magnesium allows the muscles to relax. Muscular relaxation directly helps prevent constipation. It even contributes actively to tissue growth and promotes sound sleep. Magnesium may help prevent premature contraction of the uterus. 

  • Omega-3:

Omega-3 fatty acids contribute to the neurological and visual development of the foetus. Omega-3s are linked to the production of breast milk. Studies denote many positive outcomes of omega-3 fatty acids. Supplements containing omega-3 fatty acids in pregnancy help boost the baby’s IQ. They are vital for the cognitive development of the foetus. Some studies show that omega-3 fatty acids may effectively tackle the risk of allergy development in the baby. Reduction in premature labour, lower risk of maternal depression and low risk of preeclampsia are the other health benefits of adequate omega-3 fatty acids. However, the requirement of omega-3 fatty acids in pregnancy may differ from woman to woman. Seek your obstetrician’s opinion on the appropriate level of intake. 

  • Probiotics – What about them?

Parental history of allergies may interfere with the baby’s health later in life. If you both or either one of the partners has a history of allergies, your obstetrician may guide you on which probiotics can benefit your pregnancy. Some probiotics may help prevent the risk of the babies developing allergies. 

Foods to avoid in pregnancy:

  1. Salad bars
  2. Soft cheeses
  3. Raw fish
  4. Fish containing mercury
  5. Cuts of cured meat 
  6. Unwashed fruits and vegetables
  7. High levels of caffeine
  8. Raw eggs
  9. Undercooked meats

Nutritional advice, planning pregnancy, wellness

What are the prerequisites for good pregnancy care?

Pregnancy care remains one of the most significant topics in obstetrics and paediatrics. It may include healthy lifestyle choices such as taking prenatal vitamins and seeking the right consultation for pregnancy and wellness. Prenatal care is all about assuring nutrition that helps your body develop the right setup. Proteins, carbohydrates, healthy fats, minerals and vitamins help your body prevent exhaustion in various ways. 

Prenatal nutrition:

Evidence suggests that a high body mass index (BMI) before pregnancy, poor nutrition and excessive weight gain hamper the overall quality of pregnancy and childbirth. It may even contribute to non-communicable diseases. Both underweight and overweight new-borns may struggle with metabolic diseases in their lifetime. The mother’s health before pregnancy is affected by genetics and nutrition. These are the two main factors. The presence of congenital issues and exposure to occupational toxins are the other factors affecting the overall quality of pregnancy.

Pre-pregnancy weight influences your baby’s birth weight. Underweight women may give birth to small babies. Overweight women may be at a higher risk of high blood pressure or gestational diabetes. Consult your healthcare provider to find out more about healthy weight gain or loss toward healthy childbirth. 

Below are the basic guidelines:

  1. Avoid artificial sweeteners and drinks, sweets, cakes, biscuits and marmalades.
  2. Eat more unsaturated fats like nuts, healthy seeds, avocados.
  3. Lentils, beans, fruits and vegetables are the right suggestions.
  4. Avoid saturated or bad fats. Bad fats may further create problems like bad cholesterol. 
  5. Fried foods, pastries, biscuits, cakes and pies are the foods to avoid.
  6. Wholegrain high fibre foods are essential to ensure health throughout all the trimesters.
  7. Consider joining a pregnancy exercise class.
  8. Stay updated with every instruction given by your dietician/obstetrician.
  9. Yoga is one of the healthy ways to live. It’s helpful especially when you start preparing your body for a healthy pregnancy. 

Pregnancy tips on safety and nutrition:

Prenatal nutrition assures that the pregnancy is well-prepared and well-defined. Weight in proportion to height and dietary regimen are the two factors determining foetal health. Find out how many additional calories you may need in pregnancy. The concept called ‘eat for two’ may be a fact for some but a myth for many. A gradual rise in calories alongside the baby’s development will help you. If it’s your first trimester, you may need 0 extra calories. If you are in the second trimester, you may need up to 300-350 extra calories a day. If you are in the third trimester, you may need 450 extra calories.

Follow the guidelines and details given below:

  • DHA:

DHA is essential for your baby’s brain development and growth. DHA is known to help you maintain a healthy pregnancy all along. 

  • Vitamin C:

Vitamin C helps in the development of healing abilities. Vitamin C helps your baby develop teeth and bones.

  • Fat:

Fat is the energy we need. It’s one of the essentials that aid the development of your baby’s organs and placenta. Polyunsaturated fatty acids (PUFAs) aid the growth of your baby’s nervous system, retina and brain. 

  • Calcium:

Calcium is one of the essentials in the healthy growth of your baby’s bones, teeth, muscles, nerve functions and heart functions. Calcium controls the overall inflow of fluid. 

  • Iodine:

Iodine is important for a healthy brain and a good nervous system. Substantial intake of iodine helps the baby move, feel and think appropriately. 

  • Protein:

Protein is helpful in the development of your baby’s tissue. It aids the growth of your baby’s breast and uterine tissue, muscles, and blood in pregnancy. 

  • Iron:

Iron is essential in the manufacture of haemoglobin. Haemoglobin is a protein present in red blood cells that carries oxygen to your tissues. The need to supply the blood adequately to the baby rises in pregnancy. The amount of blood in the body increases in pregnancy. 

  • Folic Acid:

Folic acid plays a crucial role in making blood during pregnancy. Folic acid is essential for the baby’s brain and spine. Folic acid is also a key element when it comes to preventing neural tube defects (NTD) in the baby. An adequate supply of folic acid helps prevent 70% of all NTDs. All these essentials contribute to a healthy pregnancy and wellness.?˜

Daily Nutrient Requirements:

  1. DHA – 200 mg/day
  2. Iodine – 220 mcg/day
  3. Vitamin C – 85mg/day
  4. Vitamin D – 600 IU/day
  5. Folic Acid – 60 mcg/day
  6. Iron – 27 mg/day
  7. Protein – 75-100 g /day
  8. Calcium – 1000 mg/day

Do you develop cravings?

The actual cause of food cravings in pregnancy isn’t well established. The majority of the researches suggest that hormonal changes in pregnancy may lead to cravings. Hormonal changes may make you more sensitive than ever to certain tastes and smells. It all ultimately leads to food cravings. Most obstetricians or midwives may suggest you satisfy your food cravings. It’s a good habit as long as the food you consume is nutritious. 

How essential is dental care in pregnancy?

A poor diet is likely to interfere with dental health. You should control your dental health and uplift it with:

  1. Regular dental treatments if and as needed
  2. Regular dental checks
  3. Floss
  4. Regular cleanliness dedicated to the overall dental upkeep.

How about your eating habits?

If you have a chronic health condition to manage, you may be on a restricted diet. Personal beliefs are also a reason why some women restrict their eating habits. If you are planning to conceive, start with a consultation with your obstetrician/GP. Some women may have an eating disorder like anorexia nervosa or bulimia. It’s important to design a proper diet in such cases. Some health forums are also available nowadays online. You may consider following the health forums. However, always ask your GP or obstetrician about what suits your overall pre-pregnancy health. 

Start practising food hygiene:

Food poisons are risky for everyone. Some foodborne illnesses are dangerous for your baby’s health even before you conceive. 

How can I get pregnant fast naturally?

The foods you prefer before you start your efforts towards conception may have a crucial role to play. These may be the conceiving foods determining your health and your baby’s future health. A conceiving diet influences your fertility nutrition effectively and allows you to carry your pregnancy to term for a hale and hearty childbirth. Pregnancy care is a comprehensive subject that works best when you include every favourable toolkit in your lifestyle. The period spanning a few months before the conception is an ideal phase to review your diet. It’s also an opportunity to make informed decisions towards an effective pregnancy. 

Healthy pregnancy and weight:

Pregnancy starts with taking prenatal vitamins and a set of obstetrical guidelines. Constant and gradual weight gain achieved by combining informed decisions and conceiving foods is best for your health. Pregnancy is not an ideal time to lose weight. 

Pre-conception nutrition:

Pre-conception nutrition forms a crucial part of pregnancy preparations. A diet that balances healthy vitamin and mineral levels improves ovulation, chances of fertility and boosts reproductive health. Nutritional interventions for a healthy pregnancy facilitate ideal weight, insulin resistance, hormonal balance and dietary richness. 

Prenatal vitamins:

It’s no longer a secret that a dietary regimen full of prenatal vitamins allow both mom and baby to thrive on the nutrients. However, it may not be advisable always to wait until you are pregnant. If you combine the right fertility vitamins, you will be pregnant in due course of time. Studies show the efficacy of fertility vitamins performing many functions apart from increasing the chances of pregnancy. Multivitamins are found to play a crucial role in increasing sperm parameters and enhancing egg quality. A cluster of multivitamins suffice. Nonetheless, a personalized approach is irreplaceable to optimize the overall health of you and your pregnancy. Therefore, your obstetrician may begin with a comprehensive analysis of the vitamins you need. Your obstetrician would guide you about the vitamins and their dosage.

  • Folic acid and vitamin D:

It’s ideal to start with multivitamins as you prepare yourself for a conception. If you are planning for a pregnancy, make sure you contain a multivitamin containing at least 400 mcg of folic acid and 200-400 IU of vitamin D.

  • Iodine:

Iodine is one of the most important components of thyroid hormones. Thyroid hormones regulate the metabolism. Before conception, thyroid hormones control ovulation. They are also crucial in regulating metabolism and weight management. These factors influence the chances of natural conception. Include as much iodine as directed by your physician. 

  • Vitamin E:

Vitamin E helps various functions. Vitamin E is mainly associated with the repair of the cells. That’s what makes it effective as a fertility booster. Being an essential nutrient for ovaries, it’s also an antioxidant that resists the process of ageing. 

  • Selenium:

Many obstetricians call selenium a super-vitamin for fertility and pregnancy. Selenium harnesses its antioxidant properties that facilitate healthy uterine follicles. Uterine follicles harbour the development and release of the eggs. Studies show that acute selenium deficiency may lead to gestational complications, harm the foetal nervous system and cause miscarriages. 60mcg selenium is recommended. However, the amount may differ based on various parameters. 

  • Omega-3s:

Omega-3 fatty acids are some of the irreplaceable parts of a fertility diet. Studies demonstrate that omega-3s aid the function of healthy ovulation. Consuming DHA fatty acids may raise progesterone levels, a hormone controlling the lining in the uterus. DHA consumption is also linked to a decrease in anovulation. 

  • B Vitamins:

Every vitamin in group B aid the process of reproduction. Thiamine (B1), Riboflavin (B2), Pyridoxine (B6), Cyanocobalamin (B12) are the vitamins belonging to the B group. VitaminB6 regulates the levels of progesterone in the woman’s body. It’s crucial even in the improvement of the luteal phase. Therefore, it allows a proper time gap between ovulation and menstruation. That’s why it contributes to a successful pregnancy. B group of vitamins are found abundantly in banana, clas, cauliflower, mustard greens, whole grains, chickpeas and eggs. 

  • Beta-Carotene:

Skin and hair depend mainly on vitamin A or retinol. Beta-carotene gets converted into Vitamin A. Beta-Carotene also plays a crucial role in healthy eyesight, proper immune function and mucous membranes. It acts as a hormone regulator in pregnancy thereby aiding the prevention of miscarriage. Carrots, sweet potatoes, broccoli and kale are some of the foods rich in Beta-Carotene. 

  • Exercise:

Joining a pregnancy exercise class apart from conceiving healthy foods is necessary to ensure the proper distribution of energy levels. Many experts recommend that physical activity of around 30 minutes to 1 hour/day is essential. You may achieve your ideal weight for fertility through various activities. Walking, swimming, bicycling and aerobics are some of the mild exercise techniques. Yoga shines out as an ideal way to start a day due to various health benefits. Yoga helps improve posture, respiration, concentration and overall wellbeing. All these are the essentials to facilitate healthy labour.?˜

Below are the foods to include as you start preparing for pregnancy:

  • Green leafy vegetables:

Green leafy vegetables offer an abundance of vitamin C. Vitamin C contributes to healthy ovulation. It even cuts the risks like miscarriage and genetic abnormalities.

  • Nuts and dry fruits:

Dried fruits and nuts contain vitamins, minerals and protein. Nuts are a rich source of selenium which helps prevent chromosomal disruptions in eggs. 

  • Berries:

Berries offer natural antioxidants and anti-inflammatory phytonutrients thereby boosting fertility levels. They also offer vitamin C and folate which aid in foetal development. Being an active ingredient helping in weight loss, including berries in the diet is highly beneficial. 

  • Beans:

Beans contain iron and lean protein. Iron is essential for the production of healthy eggs. It may lead to the production of less healthy eggs in response to abysmal iron content. 

  • Bananas:

Bananas are a rich source of vitamin B6. They also contribute to the process of forming a zygote by controlling the hormones involved in ovulation. Being a rich source of potassium and vitamin C, bananas may help satiate many nutritional requirements before and during pregnancy. 

Below are some quick recommendations for a healthy pregnancy:

  1. Enjoy milk every day.
  2. Prefer carbohydrates with high fibre content. They get digested slowly thereby aiding the control of blood sugar and insulin levels.
  3. Based on your obstetrician’s opinion, take multivitamins that provide you 400mcg of folic acid every day. 
  4. Replace animal protein with plant protein.
  5. Replace trans fats with something healthier as directed by your obstetrician.
  6. Include high doses of unsaturated fats aiding a good insulin sensitivity and counteract inflammation. Restrict or remove saturated fats.
  7. Women willing to conceive should include 400mcg of folic acid regularly.
  8. You may consider obtaining fortified foods or supplements apart from including foods rich in folate.
  9. Drink more water and replace sugary sodas possibly causing infertility. 
  10. Make sure that you perform physical activities within your comfort zone preferably every morning. 

Which foods increase breast milk?

A healthy pregnancy and childbirth skyrocket you to cloud nine. Another phase of affection and mushiness approaches you right after childbirth. That’s right! It’s about how a mother starts feeding her munchkin. Good pregnancy care is the doorway to many subsequent reasons to celebrate. And motherhood sets out to become a complete pack of elation when a new mother starts feeding her new-born. 

Mother nutrition is yet another subject of importance both during and after the pregnancy. A few important tips for new mothers may help them make the most out of their newfound motherhood. Manufacture of milk functions like a supply and demand system. The mother’s body provides milk in response to the demand received. Distributing the right proportion of milk regularly from the breasts is critical to consolidating and maintaining an ample milk supply.

Here’s how you can start:

A. The first few days after childbirth are most important. Make sure you regularize skin to skin contact from birth. 

B. You may have a regular attendant or lactation consultant at the hospital. Ask them to audit positioning and latch techniques. It will help you maximize effective breastfeeding.

C. Feed your baby each time you notice the signs of hunger in him/her. The signs may include but may not be limited to licking lips, fondling the mouth and tongue thrusting. 

D. It’s obvious and usual for the babies to expect to breastfeed as often as every 1-3 hours. Breastmilk is digestible and wholesome. It’s recommended to breastfeed the baby frequently. 

E. Hunger cues in babies are important. Avoid using pacifiers at least until the milk supply is well established. Once the baby starts gaining weight, it would be the right time to resort to pacifiers. But using pacifiers in early motherhood may decrease milk supply. They might even lead to weight loss in a baby.?˜

And below is the list of foods to regularly include in your diet and enjoy breastfeeding your munchkin. These are the foods that will increase your breast milk.

  • Unripe Papaya:

As your journey from motherhood progresses to a new phase, you may plan on a diet that suits your nutritional requirements. Unripe papaya functions as a natural sedative. It allows you to relax. You may consider using the unripe papaya even in your salad preparations. Many Asian countries consider unripe papaya as a noteworthy galactagogue. 

  • Carrots:

A carrot is a root vegetable. Being a rich source of Vitamin A, carrot boosts the quality of milk production. Carrots facilitate healthy lactation. You may consider eating raw carrots in salads or enjoy them as juice. Take a cup of carrot juice for your breakfast. Carrots are readily available worldwide and are the facilitators of healthy lactation. 

  • Asparagus:

Asparagus is a rich source of fibre, vitamin A and vitamin K. It stimulates the hormones responsible for lactation. You may consider using asparagus as a garnish on your favourite delicacies or saut?? it with your desired snack.?˜

  • Barley:

Barley facilitates lactation. It helps keep your water levels healthy. You may use barley in your favourite salad. Soak the barley overnight and drink the water the next day. 

  • Bitter gourd:

Bitter gourd shines out as a nutritious vegetable with many features. The water content in bitter gourd boosts healthy levels of hydration. Being easy to digest, it helps boost a healthy production of breastmilk. Most of us dislike bitter gourd for its bitter taste. We can, however, make it far more palatable and tastier with recipes available nowadays online and in magazines. 

  • Sweet potato:

Energy is one of the irreplaceable aspects of a healthy pregnancy. While facilitating trimester care, pregnant women count on the foods that energize them. Sweet potato is a rich source of carbohydrates providing energy. B-Complex, vitamin c and magnesium are the other important vitamins present in it. You may use sweet potato in various regional and national delicacies. It’s easy to cook and available almost everywhere. 

  • Almonds:

Dry fruits are revered worldwide for various properties and health benefits. Almonds are rich in vitamin E and omega-3 fatty acids. Full of polyunsaturated fats, almonds make a fabulous choice for all who want nuggets of nutrition. Raw almonds are a favourite food for many dynamic people worldwide. You may consider using almond supplements to boost a healthy milk supply. Baked and roasted almonds make memorable snacks worldwide. We love them for their health benefits and a piquant aroma. Many doctors prescribe almonds for nursing mothers. 

  • Water:

We often love drinking a large dose of water after an hour of strenuous workout. And when the climate becomes warm, cool water is something we love relying on. How can we overlook water while considering breast milk production? Hydration is an irreplaceable part of a diet dedicated to healthy milk production. Enjoy every glass at regular intervals or sporadically. Don’t consume a large amount in a go. 

  • Milk:

The nutritional value of breastmilk plays a crucial role in shaping your baby’s health. Milk is a rich source of healthy fats, calcium and folic acid. These are the nutrients helpful not only in the production but also the nutrition of the breastmilk produced. Enjoying a glass of milk twice a day may facilitate ample milk production. 

  • Chickpeas:

?˜Chickpeas are known for various health benefits. Chickpeas are also regarded as a superfood rich in fibre, protein and B-complex. Being a source of calcium, chickpeas may aid breast milk production.?˜

You may include various other food items in your platter. They may be Fenugreek seeds, garlic, green leafy vegetables, fennel seeds, sesame seeds, cumin seeds and holy basil// ensure that you are producing enough breastmilk?

  1. Healthy breastfeeding will be comfortable for you and your baby. It will involve nil to negligible pain. 
  2. A healthy daily schedule of feeds involves at least 8 to 12 feeds a day. 
  3. It’s a good sign that your baby wishes to feed often. Breastmilk is easily digestible and your baby may enjoyably nurse again and again. Most healthy babies prefer breastfeeding every 1.5 to 2 hours. 
  4. When you produce enough breastmilk, your breasts tend to feel mushier and lighter after every feed.
  5. Assess your baby’s reflexes each time your baby swallows while feeding.
  6. After each healthy feed, your baby would be off the breast on his/her own. 
  7. Check your baby’s weight regularly.
  8. You may prefer getting your munchkin assessed regularly by a good paediatrician.
  9. Don’t feel apprehensive if you notice weight loss in your baby immediately after birth. This may resolve within five to six days after birth. 
  10. By the end of the fourteenth day, he or she will be back to the original weight carried at birth. 
  11. Nurse your baby regularly so that the milk gets removed from the breast properly at definite intervals. 
  12. You may prefer nursing your munchkin at a frequency of 1.5 to 2 hours. 

How does a mother’s nutrition affect the foetus?

Impact of a mother's nutrition on fetal development - Motherhood Hospital India

Almost everyone close to an expectant mother motivates her to eat for two. How does it apply to pregnancy and pregnant women? Although it implies that pregnancy is a license to enjoy overeating, maternal nutrition is much above plenty of food. It means ample calories and proper nutrients are vital to a healthy pregnancy. Consuming the right foods and choosing the right diet allows full-fledged foetal development. The mother needs to gather the right bits of information on prenatal diet and supplements. The mother should plan her diet and ensure that the unborn is getting the proper nutrients. And certain tips for new mothers are a key to assuring health throughout all the trimesters.

Prenatal nutrition Ÿ?? An overview:

Nutrition is known as the most significant factor in healthy foetal development. The availability of the nutrients for the foetus depends on various factors. The factors may include nutritional stores, diet and maternal body composition. Prenatal nutrition stands as the most important determinant of various developments. It impacts foetal growth, physiological functionality and Gestational Weight Gain (GWG). Gestational Weight Gain (GWG) is a complex phenomenon contributing to active foetal growth and development. Maternal metabolism, maternal physiology and placental metabolism influence the GWG. The changes in maternal homeostasis interfere with the placental structure and function thereby influencing the growth of the foetus. 

How to count calories for pregnancy?

Exceptions may exist even in terms of maternal health as they do elsewhere. Many pregnant women feel perplexed that they don’t require any additional calories in the first trimester. The second trimester, however, may mark the onset of about 340 additional calories per day. The third trimester involves the consumption of about 450 additional calories every day. 

Weight gain remains a normal change in pregnancy. Most obstetricians view weight gain as a normal development in pregnancy. Maternal weight gain influences the growth of the foetus. Poor growth and shortened gestation may raise the risk of babies with low birth weight.?˜

How does pre-pregnancy nutrition affect foetal growth?

The maturation of sperm and oocytes mark the onset of the periconceptional period that occurs before fertilization. The period extends until the fertilized egg implants. The overall process completes relatively faster (about 9 days in humans) than expected. But various developmental, metabolic and genetic changes render the process different. The embryonic genome sees epigenetic changes. More formally, the changes to the DNA don’t alter the genetic code, they instead affect how a gene gets expressed by turning the expression on or off. 

 Such modifications are sensitive to environmental conditions and prominent nutrients. They might adjust to facilitate survival under available conditions. Nonetheless, the gene pattern may be deleterious in environmental conditions outside the uterus. It may ultimately contribute to ailments later in life. 

Epigenetic changes prevail throughout one’s lifetime. The periconceptional period, however, remains unique as only a small number of cells are present in the period. Complete exposure to the environment facilitates the overall cell population to consolidate a genetic program that prevails throughout the development. 

Does it influence the present situation? And how so if it does?

The concept doesn’t stand as a new trend. Previous analyses have studied the impact of periconceptional maternal nutrition on the disease and development of offspring. Maternal obesity or maternal overeating can negatively influence the metabolic regulation in a child. Various factors including undernutrition may raise the risk of metabolic disease in the offspring. 

Essential nutrients for pregnant women:

Various nutrients vital for maternal health determine the foetal health throughout the development of the foetus. Various nutrients shape foetal nutrition and development throughout pregnancy.

Below are the essential nutrients:

  • Iron:

Iron is an irreplaceable mineral carrying oxygen to the maternal and foetal organs and tissues. The dietary iron needs tend to double in pregnancy due to various reasons. Blood volume increases both for the mother and her unborn in pregnancy. The recommended iron dose for pregnant women is 27mg. Most dieticians and obstetricians recommend an iron-fortified prenatal vitamin. Red meats, leafy greens, oats, fortified grains, lentils and beans offer opulent iron content. Citrus fruits, peppers, tomatoes and strawberries in combination with iron-fortified vitamins or supplements will aid in iron digestion and absorption. 

  • Folate:

Healthcare professionals worldwide recognize folate as an essential nutrient for foetal growth. Folate stands as a vital nutrient for foetal brain development and spinal cord development. The folate deficiency is often linked to neural tube defects. Women should consider administering folate before they conceive. 

Pregnant women need at least 600 mcg of folate a day. Nuts, seeds, eggs, leafy green vegetables, broccoli and fruits are the rich sources of iron. Confide in your doctor while you are expecting. It’s best to openly discuss your medical history with your obstetrician. It helps your obstetrician to recommend the right dosage of folate and other nutrients. 

  • Calcium:

Calcium plays a crucial role in foetal bone development and teeth. It has a role even in maternal orthopaedic health. The scarcity of calcium in prenatal health leads to the exhaustion of the maternal calcium stores. Mother’s bones may suffer as a result. Calcium intake in expectant women may aid in dozens of healthy developments. 3-4 cups of dairy may suffice the daily requirement of 1000mg calcium. Soy products, broccoli, canned salmon, dark leafy vegetables are recommended in the absence of dairy. 500mg calcium may aid in better absorption of calcium. Various calcium supplements are available today in the marketplace.

  • Choline:

Choline is a dietary essential helping the brain and spinal cord maturation in pregnancy. Eggs, beans, nuts and animal products offer rich choline content. 

  • Vitamin D:

Vitamin D works in collaboration with calcium towards the healthy development of foetal bones and teeth. Therefore, most obstetricians maintain that Vitamin D is a must for pregnant women. The recommended dose of Vitamin D in pregnancy is 15 mcg. Sunlight, fatty fish, eggs, fortified milk and mushrooms are various sources of Vitamin D. 

  • Fibre:

Fibre always remains one of the most integral dietary essentials. Many pregnant women complain about developing constipation during pregnancy. Various fruits and vegetables rich in fibre are recommended right from the first trimester of pregnancy. Water is another natural resource that helps prevent constipation. 

What foods to avoid while breastfeeding?

You may have just discovered that you might be pregnant. You are already feeling the excitement. And congratulations on starting one of the best phases of your life. However, your diet in pregnancy and breastfeeding influences your baby’s health in various ways. Breastfeeding care is also one of the most important subjects in postpartum health. The pre-pregnancy period gives you ample time to decide on the right diet and healthy lifestyle choices. 

Healthy breastfeeding diet – what does it mean?

A healthy pregnancy diet or breastfeeding diet doesn’t just mean eating for two. The facts may contradict a few beliefs prevailing today. The onset of the 3rd month of pregnancy implies that you just need an extra 200-300 kcal per day in addition to your diet before pregnancy. A healthy diet involves a mixture of various food items that satiate your nutritional requirements. Add lots of fruits, vegetables, beans and lentils with a small amount of dairy and meat if and as needed. 

What are the foods to avoid while breastfeeding?

While dietary essentials and multivitamins prescribed by your obstetrician/dietician are important, you should avoid certain foods and lifestyle habits while breastfeeding. 

Below are the foods to avoid while breastfeeding:

  • Fish with high mercury:

The consumption of fish high in mercury level or other foods with mercury may affect breastfeeding. Breast milk with high mercury levels may interfere with your baby’s neurological development. If your obstetrician asks you to avoid seafood, avoid it strictly. If you love to eat fish or seafood, make sure that you don’t exceed two portions a week. 

  • Peanuts:

It’s best to avoid peanuts if your family has a history of allergies to peanuts. The allergens in the peanuts might progress into the production of breastmilk. They may hamper your baby’s health. As a result, the baby may suffer from various health issues. The disorders may include hives or rashes and at times, cough with wheezing. Even a small consumption of peanuts ends up complicating the production and nutritional value of your breastmilk. 

  • Alcohol:

Never drink alcohol in pregnancy. Even occasional drinking is forbidden in certain cases. Alcohol tends to cross the placenta and hamper your baby’s growth in various ways. It may create physical, mental or growth issues in babies. Most obstetricians will forbid you from drinking alcohol the day you conceive. Avoiding alcohol while breastfeeding is as important as avoiding it throughout pregnancy.  

  • Citrus fruits:

Citrus fruits are known to give a sense of relaxation. They are perhaps the best source of Vitamin C. But they can interfere with your baby’s tummy as they are acidic. Babies have an amateur gastrointestinal tract. Therefore, it’s hard for their gastrointestinal tract to digest the acidic components. Babies may develop rashes and start spitting up after you breastfeed them. Although grapefruits and oranges can be fussy during breastfeeding, you won’t have to remove them from your diet. If you think you are prone to their adverse effects, opt for the other vitamin-C rich fruits. You may consider including pineapples or mangoes in your diet. 

  • Broccoli:

Broccoli is a vegetable that offers dozens of health benefits. But if you are to breastfeed your munchkin, avoid Broccoli. If you will breastfeed your baby after consuming Broccoli, your baby may develop flatulence or gassiness. Even onions, cauliflower, cabbage and cucumber cause flatulence. It’s best to avoid or restrict them while you breastfeed your baby. 

  • Coffee:

The various ways caffeine impacts the foetus are under scientific scrutiny. The amount of caffeine in coffee is double the amount in cocoa, colas and tea. Try to limit your coffee intake or abstain from it throughout your breastfeeding phase. Some portion of caffeine from the coffee you regularly consume may end up in your breast milk. Insomnia and irritability are the two main signs that caffeine in your breastmilk is affecting your child’s health. Caffeine may cause other detrimental effects. It may include a decrease in the levels of haemoglobin. Caffeine hampers the iron content in the milk interfering with the baby’s overall nutrition. 

  • Chocolate:

Chocolate, tea and coffee have a common feature. They stimulate the brain. They are the stimulants that uplift your mood. Chocolate is a rich source of Theobromine. Theobromine is known for an effect similar to caffeine. You might be a chocoholic. But it’s time now to take a break. If you are breastfeeding, restrict the occasions you prefer chocolate or chocolate drinks on. Analyse the way your baby behaves if you breastfeed your baby after enjoying your favourite chocolate. If you see irritation and crankiness in your baby, it’s a likely sign that chocolate traces in your breastmilk are affecting your baby. The erratic and grumpy behaviour of your baby becomes more evident if you consume over 750 mg of Theobromine every day. It may cause insomnia in the mother as well. 

  • Peppermint:

Herbs are known to cure old ailments. They act as a remedy when you have almost no other alternative around. They are helpful specifically if you are allergic to certain medications. But when the herbs like peppermint are taken in large doses, they may interfere with the production of breastmilk. The mothers who are lactating should always avoid peppermint. 

  • Garlic:

Breastmilk is vulnerable to various dietary habits and lifestyle choices. The smell of garlic may interfere with the smell of breastmilk. If your baby develops apathy or discomfort while nursing, it’s likely that your baby dislikes the breastmilk. Many babies start frowning when they encounter the smell of garlic. It’s better to avoid garlic when you are breastfeeding. 

  • Dairy products:

Food intolerances and food allergies are growing nowadays due to various reasons. Some babies may develop intolerance to cow milk. Allergens may enter breast milk if the mother is lactating and consuming dairy products in high quantity. Stop consuming dairy products temporarily if you see your baby developing an allergic reaction after you breastfeed your baby. Skin allergies, eczema and insomnia may follow if your baby is allergic to the breastmilk with traces of dairy products. Replace high-fat dairy products with something like organic food products or toned milk. 

What are the first 1000 days in pregnancy?

What is ‘the first 1000 days?’

Pregnancy care remains one of the most important aspects of obstetrics and gynaecology. The first 1000 days signify the period that spans 1000 days from the conception of a child. It’s a period that denotes the children’s experiences throughout the first 1000 days of their life – from conception to age 2. The concept of ”First 1000 Days” involves a period of swift physical growth and quick mental growth.

The foetal health depends upon the mother for nutrition and various other aspects. Mother’s nutrition plays a crucial role in the mental, emotional and physical growth of the foetus. The first three months of pregnancy are referred to as the first trimester. 

‘The first 1000 days… Why are they so important?

Statistics suggest that about 155 million children worldwide suffer from stunting. Stunting or stunted growth involves a low birth weight for the age of such children. 52 million kids are wasted. It signifies that 52 million kids have a low birth weight for their height. A population of about 41 million kids grapple with obesity or being overweight. As many as 50% of pregnant women worldwide suffer from anaemia due to poor diet. The same issue contributes to anaemia even in the babies born to anaemic ladies. Millions of children are unable to get the nutrition they require for healthy growth and development. 

Nutrition in pregnancy and infancy:

Do you wonder how you can facilitate proper trimester care? You may consider various methods to ensure sufficient nutrition for your infant during the first 1000 days. The first step towards full-fledged pregnancy care starts during the first three months of pregnancy. The first step is to eat a varied diet full of vitamins and minerals. Breastfeeding is the best way to start strengthening the baby soon after he/she is born. Breastmilk is known for various health benefits. It promotes higher intelligence, IQ scores, and motor function skills. Breastmilk is essential for healthy brain development. Breastmilk protects the baby from various health issues. They may include eczema, abdominal issues, SIDS, various allergies and viruses. Breastfeeding betters the overall senses and emotional processes in the babies. 

As you are done with breastfeeding, stockpile your kitchen with natural ingredients and wholesome foods. Make sure that your baby is getting a list of items full of micronutrients. They should be free of allergens. It’s time you allow your baby to pamper his/her taste buds. Informed parenting and nutritional diet are the backbones of those healthy 1000 days. 

Nutrition in the first 1000 days:

Parents play a crucial role to identify the kid’s nutritional requirements. Babies require ample proteins, calories and nutrients- as a foetus and as a child – for a healthy life. Below is a list of nutrients essential for the babies during the first 1000 days.

  • Vitamin A:

Major organs, vision and cells depend on Vitamin A. The deficiency of Vitamin A may be rare. But now, it’s occurring as a global challenge.

  • Long-Chain Polyunsaturated Fatty Acids (Like DHA):

DHA, more formally, long-chain polyunsaturated fatty acids are essential in the healthy development of the brain. DHA aids the overall immunity and immune function. This is probably the reason why most obstetricians ask pregnant women to stay away from fish contaminated by mercury. 

  • Calcium:

No other nutrient replaces Calcium in the way it aids bone function. Calcium is an irreplaceable part of a kid’s diet as it addresses bone health. Calcium forms a major part of the nutrition required for healthy blood clot function, muscles, teeth and nerves. 

  • Folate:

Folate is essential for the health of both mother and her baby. Folate plays a crucial role in the development of the brain and spinal cord. Fruits, grains, prenatal vitamins and leafy green vegetables promise ample supply of folate. 

  • Iodine:

Iodine actively contributes to healthy brain development. Lack of iodine or scarcity of iodine may impair brain development. 

  • Iron:

Around one in 10 kids grapple with iron deficiency in some phase. The deficiency of iron may cause impairment of social behaviour, disabilities while learning and irritability. Every baby is born with some quantity of iron. The overall amount of iron naturally depletes in 4-6 months. And therefore, iron supply is important throughout the 1000 days of a baby’s life. Iron is also linked with depression in later life. Even if you address the deficiency of iron in the first 1000 days, it may influence adulthood. It’s important to ensure ample provision of iron from pregnancy through the age of two. 

Baby’s brain in the first 1000 days:

The first 1000 days are crucial for the baby’s brain to develop quickly. The baby’s brain develops quicker than ever during these first 1000 days. The way the brain of the baby develops and accustoms itself to its environment determines the kind of personage the baby will grow into. A dietary regimen you introduce to your platter in pregnancy will contribute to your baby’s intelligence. Similarly, the diet in early childhood allows your baby to learn, adopt physical skills and foster good emotional health.

Being famished or exposed to distress during the first 1000 days will leave lifelong impacts on your baby’s healthy growth. The brain is an organ that associates itself with many other parts of the body. Therefore, if it’s exposed to unsafe or unhealthy circumstances in the first 1000 days, it hampers physical growth as well. 

Distress and trauma during the first 1000 days:

Baby’s nervous system and healthy growth is an unavoidable aspect of a healthy pregnancy and childbirth. Researches denote that a mother exposed to distress or depression in pregnancy may end up complicating the overall pregnancy and childbirth. High blood pressure, obesity, diabetes and heart ailments may threaten the baby later in his/her life. 

Domestic violence or emotional neglect in pregnancy may leave lifelong impacts on the baby. Parents who lack composure before the baby is born may fail to establish a good emotional rapport with the baby. It’s not your fault if you encounter any emotional neglect in pregnancy. But speak to a counsellor or a life coach if you need a kind hand. 

What best can you do to achieve the maximum benefits from the first 1000 days?

  1. Enjoy a healthy and balanced diet when you are pregnant
  2. Seek psychological support if you feel that you are facing emotional neglect. 
  3. Avoid smoking, caffeine, alcohol and drugs
  4. Breastfeed the baby at least for the first 6 months.
  5. Make sure that the baby is on a healthy and balanced diet
  6. Give your baby the love and attention and make her feel secure
  7. Manage your stress by getting involved in various playful and funny activities 
  8. Form an affable relationship with your baby
  9. Relationships are the bonds that your baby learns to develop from you.
  10. Let them learn how to view the world and how to fit into a healthy society with healthy relationships. 

How can I take care of myself during pregnancy?

Taking care of yourself and your baby is important. And the extensive care starts the day you realize that you are pregnant. Pregnancy care is easier than expected, specifically when you start it at the earliest. The concept of pregnancy care or prenatal care may include various healthy lifestyle choices. Right from taking prenatal vitamins to scheduling appointments with your obstetrician, a healthy pregnancy denotes all you can start methodically. 

How much weight gain is normal or essential in pregnancy?

Your obstetrician or midwife will guide you about healthy weight gain. It happens to be different for everyone. Nonetheless, most women gain about 25 to 30 pounds. Underweight women may have to gain more weight as directed by their obstetrician. Being overweight or underweight demands different dietary interventions. It may further depend upon various parameters like your BMI and medical history.

How do you wish to begin your journey?

A journey that starts with the first trimester spans 9 months of ecstasy and a bit of nervousness. Start with an appointment with your obstetrician. Schedule an appointment immediately as you find that you have sprained your ankle. Your obstetrician will start with knowing about your medical history. Doctors may ask you about the symptoms you developed after your pregnancy began. Your obstetrician may subsequently give you some invaluable pregnancy tips on safety and nutrition. 

  • Start with quitting smoking:

That’s the best thing you can ever do for yourself and your baby. Countless studies worldwide show that women exposed to smoke are less likely to conceive. They may not carry their pregnancy to term even if they conceive. And smoking predisposes you to grave complications in labour. Studies associate smoking with an increased risk of having a premature baby or stillbirth. It’s perhaps the best time to kick the butt. 

  • Enjoy a diet that balances your nutritional requirements:

Eat plenty of vegetables and fruits. Carbohydrates may fulfil your nutritional requirements. Beans, cheese, meat, fish, pulses and eggs are those dietary essentials you should start counting on. Based on your pre-pregnancy health, you may consider including an additional meal in your diet. Both perennial and seasonal fruits help you maintain a healthy regimen. Green leafy vegetables are jampacked with iron and folic acid. Start eating nuts and make yourself full of vigour and vitality throughout the pregnancy.?˜

  • Start practising a lifestyle full of hygiene and sanitation:

Wash your hands frequently. Use a soap preferably recommended by your obstetrician or midwife. The importance of hygiene and sanitation is growing day by day. Make sure that your hands are thoroughly sanitized before and after every meal. Trim your nails frequently. Personal hygiene helps you prevent infections and transmitting them to the baby.

  • Mild physical activity in pregnancy:

You may consider joining a pregnancy exercise class. Many yoga classes held today will give you the right knowledge on exercise in pregnancy. It’s great to exercise every day unless you have issues regularizing your exercise. Exercise helps you thrive on a healthy lifestyle and avoid tedium. Try to exercise for 30 minutes every day. Enjoy slow walks in the garden or lawn instead of brisk walks. Swimming is another choice that makes your day. Hydrating yourself is mandatory to assure that you don’t suffer from heats or dehydration. Dehydration is a common concern in the second trimester. Avoid any exercises causing a fall or skid. Wear skid-proof footwear. 

It’s best to contact your GP or obstetrician if you develop the following symptoms while exercising:

  1. Backache
  2. Chest pain
  3. Dizziness
  4. Blurred vision
  5. Loss of orientation 
  • It’s better to jot down all:

You may have many things to consider as you conceive and start nearing childbirth. You may take many things into account. Think about your medical history, your preferences, your current health status and your immediate surroundings. Write down all you wish to follow and include.

Following are the things you may consider including in your diary:

  1. How would you include pain medications?
  2. Special clothes you wish to wear
  3. Your favourite music/tracks
  4. Positions you prefer for labour and childbirth
  5. If you wish to avoid any procedures
  6. Plans to cope with complications if you have a medical history as such

How would you avoid or cope with the common pregnancy concerns?

  • Morning sickness:

Nauseous sensations are common mostly in the broad daylight during pregnancy. It’s better to plan small meals and eat them exactly as planned. Avoid anything that tastes spicy or acidic. Acidic foods may complicate your morning sickness in various ways. It’s better to confide in your obstetrician or midwife if your morning sickness lasts longer than 3 months. Morning sickness and weight loss may be the signs that foretell complications. Bring those to your obstetrician’s notice if weight loss accompanies 3 extensive months of morning sickness. 

  • Muscle cramps:

Muscle cramps or leg cramps may not be there to stay. If mild physical activity accompanies your midwife’s suggestions, you may avoid leg cramps easily. Stretch the calves of your legs by flexing your feet towards your knees. Drink plenty of water as directed by your obstetrician.

  • Tiredness:

Nothing is as common as tiredness and doldrums when you are pregnant. Take naps each time you feel overridden by doldrums. Make sure you aren’t anaemic. If you are anaemic, take every necessary precaution as your obstetrician guides you. 

  • Constipation:

Fibre happens to be the best natural source available if you feel constipated. Drink plenty of water. Fruits, vegetables and cereals may suffice. Laxatives can be dangerous in pregnancy. Don’t take any laxatives unless your obstetrician asks you. Prefer stool softeners over hard laxatives.

  • Haemorrhoids:

Constipation can be a precursor to Haemorrhoids. Avoid straining while passing the stool. Use stool softeners instead of any laxatives. 

  • Varicose Veins:

Don’t use tight clothes around your waistline or legs. Rest with your feet facing the ceiling. Don’t sit in an uncomfortable posture for a long time. Avoid standing for an extended period. 

  • Downright moodiness:

Hormonal changes are prevalent in pregnancy. It’s not new for a pregnant lady to develop moodiness in pregnancy. Life is all set to welcome a pleasant change. Get set for it with open arms. Avoid being rough on yourself. Consult the right psychiatrist if you feel overridden by nervousness or depressive thoughts. 

How can I become more fertile?

Pregnancy care remains one of the most important subjects when a happy couple prepares for happy parenthood. Fertility issues tend to affect about 15% of the global population. The doorway to effective parentage can sometimes be full of hurdles and challenges. Fertility issues may differ from person to person based on various parameters. Thankfully, there are natural ways to increase your fertility. Lifestyle changes and food choices play a crucial role in boosting your fertility. The quest for parenthood starts with taking prenatal vitamins and passes through various significant phases. A conceiving diet is the diet that balances all the nutritional contents.

  • Start with removing the burden of free radicals:

Antioxidants are turbocharged conceiving foods with high nutritional value. Antioxidants such as zinc and folate improve fertility in both men and women. An increase in folate consumption may improve the rates of implantation, clinical pregnancy and live birth. Men may improve their healthy sperm parameters with foods rich in omega-3 fatty acids and omega-6 fatty acids. The studies are still on to confirm how antioxidants improve fertility. But studies favour the fact that antioxidants have the potential to enhance sperm quality. Conceiving foods like vegetables, nuts, grains and fruits help improve fertility in both men and women. Beta Carotene, lutein, folate, vitamins C and E offer the right reproductive health.

  • Make sure you maintain an ideal weight:

Both male and female partners in a couple strive for the ”perfect weight”. But the perfect weight may not always be a healthy or ideal weight for fertility. People struggling to cope with weight loss or weight gain find it difficult to conceive. Weight is one of the important parameters influencing overall fertility. Weight may affect hormonal regulation and ovulation. Women with PCOS may grapple with weight issues. Healthy weight in women, on the contrary, helps regulate normal ovulation and improve the chances of conception. 

  • Ensure the optimum sperm quality:

The importance of having sperm with optimum quality parameters is the key to healthy parenthood. Sperm motility, concentration, structure and volume are the key determinants affecting reproductive health. Men can go on to establish an exercise routine and a standard dietary regimen. Men may also have to adopt certain lifestyle changes. Avoid smoking, maintain a healthy diet, manage stress and address free radicals with antioxidants. Treat infections and safeguard yourself from occupational exposures to toxins. Some andrologists suggest that a healthy male partner should keep the area around the scrotum cool. It’s under research as to how a cool scrotal area betters male fertility. Men should avoid wearing tight underwear that may affect their scrotal region. Men should even avoid hot tubs or saunas. Some studies recommend that men should keep laptops and cell phones away from the scrotum.

  • Avoid recreational drugs:

Studies denote that recreational drugs may interfere with the creation of a healthy progeny. Recreational drugs are linked to the risk of birth defects in the child and medical problems in the mother. 

  • Avoid caffeine:

Caffein in large doses may increase the risk of miscarriage. Caffeine is present today in various disguises apart from our regular coffee. Restrict your coffee consumption. Even colas and energy drinks contain caffeine. You likely end up consuming more caffeine than you think. Caffeine may associate itself with boosting sperm motility. Nonetheless, above 300mg of caffeine every day may end up damaging the sperm DNA. When caffeine influences your lifestyle in combination with smoking and alcohol, it may result in low-quality sperm. 

  • Manage your stress and control it effectively:

The overall process of trying for conception includes various steps and prerequisites. Stress is known to interfere with our life in various ways. Studies link stress to the increased production of prolactin in women. Prolactin may interfere with regular ovulation. Stressed men may encounter various reproductive health issues. Enjoy spending time in the activities like yoga and aerobics. 

  • Enjoy a jumbo breakfast:

Enjoying a mega breakfast may help you include a healthy lifestyle habit. Polycystic Ovary Syndrome (PCOS) is known to be one of the major causes of infertility. Studies show that mega breakfast every day may improve the hormonal effects of PCOS. If Women having PCOS with moderate weight consume most of their calories at breakfast, it balances two of their hormones. Regular and heavy breakfast may reduce insulin levels by 8 per cent and testosterone levels by 50 per cent. Both these hormones are known to interfere with healthy fertility. However, it’s important to downsize the dinner when breakfast is heavy.?˜

  • Include a fibrous diet:

Fibre intake is known to benefit your health in various ways. Fibre helps us get rid of excess hormones and keep blood sugar under control. Certain dietary practices that include fibre may help remove excess oestrogen by binding to it in the intestines. It further helps the overall process by removing the oestrogen from the body as waste. Avocados, fruits and sweet potatoes may help lower the oestrogen and progesterone. The most significant fibre that helps remove excess oestrogen is the soluble fibre from fruits. Always consult your obstetrician/dietician to ascertain a healthy level of fibre in your diet. 

  • Check and address your protein sources:

Animal proteins like fish, meat and eggs are harmful to some people. Replace the animal proteins with healthy proteins to obtain from nuts, seeds or beans. Some animal proteins may interfere with overall fertility in women. It may help decrease ovulatory infertility by more than 50 per cent if women replace animal proteins with vegetable proteins. 

  • Enjoy 30 minutes or an hour of regular exercise:

Exercise comes with a lot of fun and a few irreplaceable packs of excitement. It has various health benefits. A rise in moderate physical activity helps maintain finer levels of fertility in both men and women. Men should regularise various fronts of their daily plan. Men should get involved in every physical activity that helps them maintain a healthy BMI. Men may consider including a diet with lean proteins and fresh fruits and vegetables. It’s important to remember that spermatogenesis is a process occurring at slightly below body temperature. Exercise in a good space and avoid overheating yourself. Stop excessive exercise as it may interfere with your reproductive health. When it comes to women, rigorous or strenuous exercise may counteract ovulation and the hormone progesterone. Everyone has his or her own dietary and fitness expectations. Therefore, always ask your obstetrician and dietician about various suitable dietary regimens and exercise techniques.