Pregnancy
Lifestyle
Pregnancy
is a perfectly natural state and should be a happy, healthy,
and exciting period in your life. But it does represent a
major change, and you have to adapt your lifestyle to meet
the needs of the baby developing inside you.
This
section discusses some of the things you can do to take care
of yourself and your baby. It includes things like exercise,
rest, personal hygiene, clothing, sexual relations, work,
and travel. Some will require an extra effort on your part,
but they are all designed to improve your chances of having
a healthy baby.
Your baby
is completely dependent on you for everything, so your diet
must include foods that supply what your baby needs to build
a healthy body. But remember, just as your baby gets its
food from you,
-
if you
smoke so does your baby
-
if you
drink alcoholic beverages so does your baby
-
if you
use drugs or medicines so does your baby
All these
things can harm your developing baby and may cause health
and developmental problems later. If you do any of these
potentially harmful things, this is a good time to
"kick the habit." Talk to your doctor or someone
at the clinic; they will be able to advise and help you.
Exercise
Exercise is
very important to you and your baby. If you stay active you
will feel better. Outdoor exercise and recreation give you a
chance to get sunshine and fresh air. Walking is
particularly good because it strengthens some of the muscles
you will use in labor.
Avoid
lifting heavy objects and moving
furniture while you are pregnant. Stretching will not harm
you or your baby, but don't reach for things from a chair or
ladder because you might lose your balance and fall. During
the latter part of your pregnancy, you will probably begin
to feel awkward because your balance is affected by your
increasing size. At this point you may want to substitute
walking for more active sports.
Do some yoga
exercises that are useful for strengthening muscles
used in labor and delivery. They are quite simple to do and
can be practiced whenever you have an opportunity to sit for
a few minutes. Here are few more exercise for the pregnant
women.
Tailor
Sitting
While
seated on the floor, bring your feet close to your body, and
cross your ankles. Maintain this position as long as it is
comfortable to do so.
Tailor
Press
While
seated on the floor, bring the soles of your feet together
as close to your body as is comfortable. Place your hands
under your knees and press down with your knees while
resisting the pressure with your hands. Count slowly to
three, then relax. Gradually increase the number of presses
until you are doing them ten times, twice each day.
Tailor
Stretch
While
seated on the floor and keeping your back straight, stretch
your legs in front of you with your feet about a foot apart.
Allow your feet to flop outward. Stretch your hands forward
toward your left foot, then back; toward the center, then
back; toward the right foot, then back. Gradually increase
the sets of stretches until you are doing ten of them twice
a day.
Kegel
Exercise
This is
sometimes called the Pelvic Floor Exercise because it is
designed to strengthen the muscles in your pelvis. After you
have practiced it, you will be able to relax your pelvic
muscles for delivery. First, sit down. Then contract the
lowest muscles of the pelvis as tightly as you can. Tighten
muscles higher in the pelvis until you are contracting the
muscles at the top. Counting slowly to 10 helps, tightening
additional muscles at each number. Release slowly, as you
count back from 10 to 1. You are developing control of the
muscles so that you can stop at any point.
These
muscles are the same ones you use to stop the flow of urine.
To see if you are doing the Kegel exercise correctly, try
stopping the flow of urine while you are urinating. Practice
the exercise for several minutes two or three times a day.
An alternate method of doing the Kegel exercise is to
tighten first the pelvic muscles then the anal muscle. Hold
a few seconds, then release slowly in a reverse order.
Breathing
Techniques
There are
breathing techniques that you can practice while you are
pregnant to help you relax during labor. They also help
reduce muscle tension that works against the contractions
and causes pain. If you are able to relax, you will be able
to use the rest periods between labor contractions to reduce
fatigue and build up your energy.
Relaxation
Lie down with your knees bent and feet on the floor.
Breathe in once as deeply as possible, then hiss or blow the
air out slowly through your mouth. Let yourself completely
relax.
Practice
Contraction
Pretend that you are having a contraction
that lasts about 30 to 45 seconds. At the beginning of the
contraction, take a complete breath and blow it out. Then
breathe deeply, slowly, and rhythmically through the
remainder of the practice contraction. Have your partner or
coach go through this technique with you.
Abdominal
Breathing
This exercise helps keep the abdominal wall
relaxed and keeps the uterus from pressing against the
lining of the abdomen. Lie down and place your hands on your
abdomen. Breathe in slowly and fully, allowing your
abdominal wall to rise gently. Hold this position for four
to six heartbeats. Breathe out slowly and smoothly through
the mouth, allowing your abdomen to fall. Relax. Repeat four
or five times.
You can
learn about other breathing techniques in prenatal classes
or from your doctor.
Rest
Rest is
just as important as exercise during pregnancy. Be sure to
get plenty of sleep at night. Most pregnant women need about
8 hours of sleep but your needs may be different. You may
also need to rest during the day.
There are
some things you can do to keep from getting too tired. If
your work requires you to be on your feet most of the day,
try to sit down, put your feet up, and close your eyes
whenever it is convenient. But if you spend most of your
time sitting, get up and walk around for a few minutes every
hour. When you are at home, take a nap during the day,
especially if you have children who take naps. Plan a short
rest period and really relax about the same time every day.
When resting, you may find it more comfortable to use an
extra pillow as shown in the illustration.
Try to find
easier ways to do things. And ask other members of the
family to share the workload. Perhaps someone else can help
with the grocery shopping, laundry, and housework.
You should
also know the best way to get out of bed:
a. Turn
onto your side.
b. While
bending your knees, use your arms to raise yourself up.
c. Lower
your feet to the floor.
d. Sit
upright for a few moments and hold onto the side of the bed.
e. Lean
forward.
f. Use the
muscles in your legs to rise.
Bathing
During
pregnancy you will probably perspire more and have slight
vaginal discharge because your body is going through many
hormonal changes. Your usual daily bathing or showering will
not only refresh and relax you, but also help prevent
infection. Special creams are available to soothe and soften
dry, scaly skin should it occur. Never douche during
pregnancy unless your doctor specifically tells you to.
It is
always a good idea to put a rubber mat in the tub or shower
to prevent slipping. Keep the water temperature warm but not
hot, particularly in early and late pregnancy because hot
water may make you feel dizzy or lightheaded. Tub baths may
become more difficult near the end of pregnancy when your
center of balance shifts. You may want to switch to showers
or have someone help you in and out of the tub.
Wearing a
bra that provides firm support during your pregnancy may
make your breasts more comfortable. About the third or
fourth month, you may need to get a larger bra (such as a
maternity bra) that fits well without pressing, binding, or
rubbing against your nipples. If your breasts are large, you
may be more comfortable wearing a bra at night as well as
during the day.
About the
middle of pregnancy, your nipples may drip a small amount of
clear or yellowish fluid called colostrums. This is a sign
that your body is preparing for breast feeding. Colostrums can dry into a crust around your nipples and should be
washed off with only warm water since soap and alcohol dry
out the skin and make your breasts sore. If colostrums leakage is a problem, wear a cotton or absorbent pad in your
bra. To avoid irritation or infection, the pad should be
replaced when wet.
Preparing
to Breast Feed Click
here
If you plan
to breast feed your baby, start to prepare your breasts
during the seventh or eighth month. Your doctor or nurse may
suggest some exercises to do every day. They may include the
following:
-
Rubbing
your nipples gently with a towel.
-
Gently
rolling each nipple between your thumb and finger four
or five times.
-
Gently
stretching each nipple to the side.
-
Massaging
your breasts.
-
Exposing
your breasts to sunlight and air.
-
Letting
your breasts rub against your clothing several times
each day.
Care of
Teeth
Oral health
is an important part of your total health and physical
well-being. As early as possible in your pregnancy, see your
dentist to be checked for tooth decay, gum disease, and
other dental problems and get the necessary treatment.
Because you require special care and attention at this time
be sure to tell your dentist that you are pregnant or
suspect that you might be pregnant. Discuss with your
dentist the use of local X-rays, anesthetic agents, pain
medications, and other drugs. Your dentist is trained to
weigh the benefits and risks of your particular situation
and recommend alternative procedures and treatments.
Brush and
floss your teeth at least once a day. This disrupts plaque
and bacteria that cause tooth decay and also will help you
maintain healthy gums.
An early
dental examination followed by necessary treatment, good
oral hygiene practices, and a well-balanced diet will help
you maintain bright and healthy teeth. A well-balanced diet
will insure that your baby develops and cuts healthy, sound
teeth.
Avoid
sweets such as caramels, hard candies, sticky foods, and
soft drinks. If you have some of these occasionally, eat or
drink them at one time instead of several times throughout
the day and then brush your teeth or at least rinse with
water. Sugar buildup in your mouth, even for a few hours,
can contribute to tooth decay.
Clothing
During the
fourth month of pregnancy you may notice your clothes are
tight and your bras are uncomfortable. Maternity clothes are
not really necessary at this time, but loose clothing may be
more comfortable. Some women feel much warmer during
pregnancy and find lighter weight fabrics are more pleasant.
Avoid tight belts, bras, girdles, slacks, garters, and knee
socks. Clothes that cut circulation around the legs lead to
varicose or enlarged veins.
A bra that
fits and provides good support to your breasts is important.
If you plan to breast feed your baby, it may be more
economical to buy a nursing bra to wear during pregnancy,
too. Nursing bras are designed with flaps that unhook to
allow easy access for breast feeding.
Your shoes
should have a medium or low heel and provide firm support.
Wearing high heels may result in an accident or an aching
back.
Sexual
Relations
For the
healthy woman, there are few restrictions on sexual
intercourse during pregnancy. However, it is perfectly
normal for your feelings about sex to change during this
time. You may go through temporary periods when your desire
for sexual intercourse increases or decreases. As the
pregnancy progresses and your abdomen becomes large,
intercourse may be uncomfortable and you and your partner
may want to experiment with more comfortable positions.
Usually
there is no problem with having intercourse into the ninth
month, but it's best to discuss this with your doctor. There
may be times when your doctor suggests that you do not have
intercourse because it might interfere with the normal
course of your pregnancy. Intercourse is likely to be
restricted in early pregnancy if you have had a history of
miscarriages, or later if you have had premature births.
See your
doctor as soon as possible if intercourse is painful, if you
have bleeding or infection, or if your water breaks
prematurely. When any of these signs occur, discontinue
intercourse.
Work
More women
than ever are continuing to work during pregnancy. It is
best to discuss this matter with your doctor, however,
because each woman should be evaluated individually. If your
pregnancy is complicated by medical, obstetrical, or other
problems, you and your doctor must decide how long it is
advisable for you to continue working. In general, a normal,
healthy woman who has no complications may work throughout
pregnancy if her job presents no greater potential hazards
than those she faces in normal daily life. Special
consideration should be given to occupational hazards such
as heavy lifting, moving, other strenuous physical
activities, or exposure to chemicals (gases, dusts, fumes),
radiation, and infections. Tell your supervisor and the
nurse or doctor at your place of work as soon as you know
you are pregnant. You may need to be reassigned temporarily
to another type of work that does not pose any danger to
your pregnancy. It is even better to discuss the problem of
occupational hazards when planning your baby. It is also
important that you discuss any occupational hazards with the
doctor or nurse who sees you for your prenatal care.
Travel
Traveling
during your pregnancy is fine. Airplane, train, and bus
travel are less tiring for long distances because you can
get up and move around. When you travel in a car, it is very
important to wear both a shoulder harness and a lap belt to
protect you and the baby in case of an accident. Just fasten
the belt as low as possible below the baby.
Sitting for
long periods of time may cause leg cramps, discomfort, and
tiredness, particularly late in the pregnancy. To keep from
getting too tired during a car trip, stop about every 2
hours to stretch, walk about, and go to the bathroom.
Late in
your pregnancy, it is a good idea to avoid long trips. By
staying close to home, your baby can be born where you
planned and where your medical history is known. If you must
travel at this time, ask your doctor to refer you to a
doctor in the area you will be visiting and ask for a copy
of your medical chart to take with you.
Smoking
Not smoking
is one of the best gifts you can give your unborn child.
Women who do not smoke are more likely to deliver a healthy
baby of normal birth weight than women who do smoke. Smoking
cigarettes during pregnancy is directly associated with low
birth weight, premature births, miscarriage, and other
complications.
While there
are no safe levels of smoking, the fewer cigarettes the
better. The risk of delivering a low birth weight baby may
be reduced if a woman gives up smoking before the fourth
month of pregnancy. Smoking during the time of breast
feeding is also not advisable since the nicotine will be
passed on to the baby through your breast milk.
Babies born
to mothers who smoked while pregnant and after delivery have
a higher incidence of sudden infant death syndrome (crib
death).
Children
whose mothers smoked during pregnancy are more susceptible
to respiratory problems in early childhood and may be
slightly behind their age group in physical growth. If
either parent continues to smoke after the baby is born, the
child may have a greater risk of developing bronchitis or
pneumonia.
Alcohol
Alcohol in
any form can be harmful to a developing baby. This is recommended that all women
of childbearing age take the following precautions:
-
Do not
drink alcoholic beverages when you are pregnant or are
considering pregnancy. In the crucial early period of a
baby's development often before pregnancy is recognized
maternal consumption of alcohol increases the risk of
abnormalities.
-
Be
aware of the alcoholic content of food and drugs.
Researchers
have found increased miscarriages and decreased birth weight
associated with consumption of even 1 ounce or less of
absolute (pure) alcohol per day. This is the amount of
alcohol found in 2 standard drinks. Women who drink 3 ounces
(the amount in 6 standard drinks) or more of absolute
alcohol per day are at very high risk of delivering a child
with fetal alcohol syndrome (FAS).
Babies
affected with FAS have severe physical and mental problems,
including lifelong mental retardation, slow growth and
development, small heads, and abnormal eye features.
One typical
drink contains 1/2 ounce of absolute alcohol which is found
in any of the following:
-
A 1 1/2
ounce shot of liquor (80 proof whiskey or vodka
containing 40 percent alcohol)
-
A 3
ounce glass of fortified wine (sweet sherry, port, etc.,
containing up to 20 percent alcohol)
-
A 5
ounce glass of table wine (dry chablis, rose, burgundy,
etc., containing up to 12 percent alcohol)
-
A can
or bottle of beer (12 ounces of 4 1/2 percent alcohol)
You should
also be aware that many cough medicines and nighttime cold
remedies contain large amounts of alcohol. FAS can be
entirely prevented if a pregnant women does not take alcohol
in the form of alcoholic beverages or an unprescribed
medicine.
The alcohol
in beverages such as wine, beer, and liquor is a rich source
of calories, but these calories do not contribute to good
nutrition. Alcohol can depress your appetite, causing you to
replace nutritious food in your diet with empty calories.
Caution
should be exercised even after your baby is born if you plan
to breast feed.
Medicines
and Drugs
You should
take only those medicines prescribed by your doctor. This is
particularly important during the first 12 weeks of
pregnancy. Medicines have different effects, some major,
some minor, so be careful even if you think you might be
pregnant.
Make a list
of all the medicines and drugs you are taking
prescription drugs, over-the-counter drugs, street drugs.
Show it to your doctor on your first prenatal visit. Your
doctor will determine whether you can continue taking these
medications or whether you will need substitutes.
Over-the-counter medicines, cold remedies, laxatives, nose
sprays, aspirin, and aspirin substitutes should only be used
under a doctor's supervision.
Remember,
whatever you take affects your baby. This includes
tranquilizers, sleeping pills, barbiturates (downers),
amphetamines (uppers), cocaine, narcotics, marijuana,
hallucinogens, or other products. If you are using any
of these substances, tell your doctor so you can get help.
Babies can be born addicted to drugs. If the doctor does not
know that the baby is going through a withdrawal period, the
condition can be very serious or even fatal.
It is very good to take only safe herbal medicines.
Consult
our renowned Ayurvedic Doctors regarding this matter.
Caffeine
There are
differences of opinion about the dangers of caffeine during
pregnancy. Nevertheless, it's a good idea to use as little
as possible at this time. Many soft drinks, coffee, tea,
cocoa, and chocolate contain caffeine. You can find out if a
food or drink contains caffeine by checking the label or
bottle cap. Ask your druggist or doctor if there is caffeine
in any over-the-counter or prescription drug you are taking.
Choose milk and fruit juices as beverages and caffeine-free
(decaffeinated) coffee, tea, or soft drinks. If you are
still getting a lot of caffeine (over six cups of coffee
daily) ask about other ways to eliminate it from your diet.
|
