Day 92, Week 14

Your Pregnancy Jouney

As week 14 of your Pregnancy approaches, your feelings of tiredness and lethargy are now disappearing and you are feeling more active. This is a good time for you to consider enrolling yourself to a regular prenatal exercise class. Exercise helps us stay fit and healthy. In fact it has become an integral part of our modern life style. Hence it is but natural that even during pregnancy women consider exercise equally important. Traditionally exercise was not given a lot of importance. Women were actually encouraged to take it easy and slow down, as exercise was considered unsafe for the pregnancy. But this belief has been replaced, as there is a great amount of research that shows benefits of exercise during pregnancy.

•It helps the mom stay fit and healthy.

•It ensures optimum weight gain.

•It helps prevent / reduce pregnancy discomforts.

•It reduces the incidence of pregnancy complications.

•It prepares the body for the birth process.

It also helps the baby as the fetus of an exercising mom is also in essence exercising with her and hence reaping the benefits of exercise.

•It speeds up post partum recovery and helps the mom get back to her pre- pregnancy shape and size much faster.

So if you are thinking of starting an exercise program here are some things that you should keep in mind:

First and foremost, discuss your exercise program with your doctor. Your doctor is examining you physically and will be able to assess your over all pregnancy health. Women who have a healthy pregnancy are actually permitted to partake in most exercise programs. Naturally all contact sports must be avoided, jarring movements should be steered clear of and any activity which has a high risk of injury or falls should be kept on the back burner till that baby is safely delivered.

Think about what you plan to do and how you plan to achieve the same. It is best to start off with a qualified professional especially if you are exercising for the first time.

Always start slow and gradually build up repetitions and intensity as you gain more strength.

•Get the right clothing and always wear the right shoes. Clothing should be breathable which will ensure that you do not get over heated and the right shoes will help prevent injuries.

•Ensure that you eat a small healthy snack before your workout and always keep sipping water at regular intervals during the session.

During this phase most women will also develop a dark line which runs down the centre of your abdomen and is called the linea nigra. This is usually happens due to hormonal changes and will disappear after the birth of the baby.

Your baby’s growth

Think about how you would feel when you first hear your baby’s heartbeat! It’s joy can that cannot be measured. Your baby is a part of your flesh and blood and now is the time you can hear the baby’s heartbeat through the Doppler in your doctor’s office. At this point in time your baby can also swallow the amniotic fluid as its digestive system has developed and can urinate. Also the placenta completely nourishes the baby which is now app. 9 cms long. The baby has also now formed its eyebrows and small fuzzy hair also starts to sprout on the head in this week

Day 94, Importance of Pregnancy

You are always wondering if you are consuming the right amount of nutrients during your pregnancy. You want to make sure that what you eat helps in the growth and development of your baby in the right manner. There are certain essential nutrients that are truly vital during your pregnancy.  This article will give you a brief overview of how the intake of calcium can help you in your pregnancy.

CALCIUM –Calcium builds bones and teeth in the developing fetus. Additionally it is also responsible for building muscle, especially the heart muscle and the nervous system. Most of the times if the mother’s diet is calcium deficient the developing foetus will pull calcium from the mother’s bones leading to brittle bones for the mother later in life. Hence it is important to ensure that you consume enough calcium during pregnancy and post delivery. In addition to the calcium supplement prescribed by the doctor you should consume about 600 ml of milk and milk products every day. Whole milk is not necessary. You can consume toned or skimmed milk. Milk products will also include curds, lassi, paneer and cheese. Calcium is best absorbed when vitamin D is present which is why most calcium supplements come with a small dose of Vitamin D. Other sources of calcium will include dark green leafy vegetables, legumes, sesame seeds, nachni and jaggery. The best source of Vitamin D is sunlight which your body can absorb through the skin. Some food sources of Vitmain D include Salmon, Mushrooms and Egg Yolk.

Day 96, Maternity Pillows from Awww

 

Maternity Pillows provided by Awww help provide support to pregnant moms. Lie down, lean against it or cuddle into it these pillows. These pillows take to the shape of your body. It helps Support your head, neck, spine, hips and legs at the same time so you don’t need multiple pillows. It offers your belly just the right support and snuggle.

So say Good bye to those sleepless nights, those back pains and let us help you. Look through our Awww pillow section on the Awww Products and Services page

Day 98, Calories in 2nd Trimester

Wondering how many extra calories should you consume in your second trimester?

Congratulations! You are in the second trimester of your pregnancy and here is the guide to eating right and adequately in the second trimester. This article talks about the essential nutrients that a mum to be must consume during her pregnancy along with a focus on the extra calorie intake in your second trimester

Pregnant Moms need to eat every 2-3 hours which means six meals. A combination of different food categories should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

From the second trimester, the mother needs to consume 300 extra calories per day. This can come from a vegetable sandwich, a fruit and a cup of milk. That’s all that is required additionally per day.

As opposed to popular belief, It is advisable to not consume extra ghee in the second trimester and third trimester, as this will not make delivery easier.  Also in the breast feeding phase only about 300-500 extra calories need to be consumed. Ghee and sugar should not be consumed in the breastfeeding phase as this has no connection with the mom producing more milk. This will only make the mother gain weight.

Follow the chart below for an indication on a good meal plan during the second and third trimester

DIET AND NUTRITION