Do’s and dont’s of pregnancy

#mythsofpregnancy #tipsofhealthypregnancy #dosinpregnancy #foodinpregnancy #excersiceinpregnamcy #sexinpregnancy

There are so many myths surrounding us regarding pregnancy. Its such crucial phase of life and our mind is always occupied with thoughts of , what we are doing is right or not.

Here are few do’s and dont’s of pregnancy which will help you to alleviate the anxiety associated with pregnancy.

Food

Have a balanced diet.

•Calories requirement in pregnancy

pregnant with one fetus, you need an extra 340 calories per day starting in the second trimester (and a bit more in the third trimester). That's roughly the calorie count of a glass of skim milk and half a sandwich.

•FOR TWINS consume about 600 extra calories a day, and women carrying triplets should take in 900 extra calories a day.

•Do take a multivitamin

• folic acid required is 400MCG daily.

•Calcium requirement -Women who are age 18 or younger need 1,300 mg of calcium per day. Women who are 19 or older need 1,000 mg per day.

•Iron requirement is ( 60MG elemental).

Iron is used by your body to make the extra blood that you and your fetus need during pregnancy.

 Do gain weight smartly

Its recommended not to put excessive weight in pregnancy, because obesity is associated with the risk of big baby, increase chances of diabetes in pregnancy and future in child , increase risk of delivery by cesarean section.

Pre pregnancy BMI. Ideal weight gain in pregnancy

< 18.5. 12.5 to 18 kg

18.5 to 24.9. 11.5 to 16 kg

25 to 29.9. 7 to 11.5 kg

>30. 5 to 9 kg

Don’ts in food

• do not take more than the recommended amount of your prenatal vitamin per day. Some multivitamin ingredients, such as vitamin A, can cause birth defects at higher doses.

•Avoid taking single large meal, go for small frequent meals.

•Avoid eating raw meat.

•Seafood may carry harmful bacteria and viruses, which are eliminated when thoroughly cooked. Also, pregnant women should avoid raw fish and fish that may contain high levels of mercury.

• Coffee-  women can safely consume a cup or two of coffee each day.

•Don’t eat unpasteurized milk products

•soda and arreated drinks-The FDA has said most common sweeteners, including those found in diet sodas, are safe to use in moderation during pregnancy. They include aspartame (NutraSweet and Equal), sucralose (Splenda), saccharin (Sweet'NLow), acesulfame potassium, neotame, and advantame. Saccharin is the exception. Avoid it during pregnancy.

Herbal tea-Many herbal teas are safe during pregnancy, but you should be cautious. Large amounts of some herbs such as peppermint and red raspberry leaf are thought to cause contractions and increase the risk of preterm labor.

•Eating Spicy Foods During Pregnancy-

    A majority of pregnant women experience indigestion as a result of hormonal changes and pressure from a growing uterus. So, it may be best to avoid foods that can trigger heartburn. They won't hurt the baby, but they'll make you mighty uncomfortable.

Sleep

Do get lots of sleep

•Changing hormone levels, anticipation, and anxiety can make sleep elusive during your 9 months of pregnancy. Pregnancy is demanding, especially in the final trimester, and you’ll need your sleep.

•Take a quick snooze if you feel tired and schedule naps whenever you can. Set bedtimes and stick to them.

•Aim for 7-9 hours of shut-eye each night. Fatigue is a sign that your body needs more rest, so give yourself all the sleep you can.

Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses.

Exercise in pregnancy

If you regularly exercised before you became pregnant, keep it up. Talk with your doctor about any adjustments you should make to your routine, especially as you move into your second and third trimesters.

•If you didn’t exercise regularly before you found out you were expecting, ask your doctor about incorporating a fitness routine into your day. They can guide you into a program that’s safe and comfortable for you and your growing baby.

Don’ts in exercise

DON’T over exert yourself listen to your body.

    Women with the following conditions or pregnancy complications should not exercise during pregnancy:

•Certain types of heart and lung diseases

•Cerclage

•Being pregnant with twins or triplets (or more) with risk factors for preterm labor

•Placenta previa after 26 weeks of pregnancy

•Preterm labor during this pregnancy or ruptured membranes (your water has broken).

How much exercise is normal in pregnancy

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.

•Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging). You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each of the day.

Precautions during exercise

Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.

•Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running.

•Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.

Safe exercises in pregnancy

Experts agree these exercises are safest for pregnant women:

•Walking—Brisk walking gives a total body workout and is easy on the joints and muscles.

•Swimming and water workouts—Water workouts use many of the body’s muscles. The water supports your weight so you avoid injury and muscle strain.

•Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.

•Modified yoga and modified Pilates—Yoga reduces

Warning signs to stop exercise in pregnancy

Whether you’re a seasoned athlete or a beginner, watch for the following warning signs when you exercise. If you have any of them, stop and call your ob-gyn.

•Bleeding from the vagina

•Feeling dizzy or faint

•Shortness of breath before starting exercise

•Chest pain

•Headache

•Muscle weakness

•Calf pain or swelling

•Regular, painful contractions of the uterus

Sex in pregnancy

Sex during pregnancy is fine, as long as you don’t have a complicating factor such as placenta previa or another type of high-risk pregnancy.

•Sex is safe with your partner right up until your water breaks. If you have discomfort you may have to try new positions. Talk with your doctor if you have any questions about the safety of intercourse during your pregnancy.

Vaccination

Do get vaccinated with 2 shots of Td, Tdap and get a flu shot in pregnancy. It prevents the new born with tetanus, deptheria and pertussis in early life up to 6weeks .

Oral hygiene

• Brush your teeth twice a day.

• Do visit your dentist

The American College of Obstetricians and Gynecologists recommends that expectant mothers should have a routine oral health assessment while pregnant, along with regular dental cleanings. Be sure to tell your dentist that you’re pregnant.

Dental infections are associated with increased risk of preterm delivery.

Don’t smoke in pregnancy

Babies born to women who smoke during pregnancy are more likely to have a lower birth weight and are at a greater risk for learning disabilities than children born to nonsmoking mothers.

•Additionally, children born to women who smoke are more likely to try smoking at a younger age and become regular smokers earlier, due to physiologic nicotine addiction.

Say no to alcohol in pregnancy

Alcohol may greatly impact your baby’s development. People who drink alcohol while pregnant could deliver a baby with fetal alcohol syndrome (FAS).

•Symptoms of FAS include:

•low birth weight

•learning disabilities

•behavior problems

•lagging patterns in terms of growth and development milestones

•Even small amounts of alcohol can be a problem. There is no safe limit of alcohol in pregnancy.

Don’t clear litter box of pets

• Pet your furry friend all you like and wash your hands afterward — but don’t clean a cat’s litter box.

•Feline waste is filled with millions of bacteria and parasites. One in particular, Toxoplasma gondii, is particularly dangerous to expecting mothers.

Facials and hair dye

There are no data supporting harmful effects of hair dye or facials "Very little dye reaches your scalp, anyway." The smells, however, can gross out a pregnant woman's overly sensitive sniffer.

At the end most important thing is

Avoid telephonic conversation with hospital staff regarding reports.

•Don’t waste time calling the hospital or doctor in emergency just go to hospital directly.

•Avoid taking any medications without doctor’s advice.

•Don’t hide any medical history from your treating doctor.

•Please follow your doctor’s advice they know the best for you.