Making staying fit and healthy throughout pregnancy must be your goal. Right for the early stages, it is important to learn about practice a healthy lifestyle. You are now concerned with the health and well-being of two people: you and your baby. Pregnancy is an individual experience and each woman reacts differently. Real and rapid changes will occur, and it is a time to pay particular attention to the messages that your body sends you.
More and more women work outside the home during pregnancy, and they also continue to work closer to the time of birth than their mothers did. However, it is wise to know and respect your limitations at this time. Try to rearrange your hours of work so that you do not travel at the height of rush hour, and avoid strain and tiredness. Try to rest for an hour with your feet up when get home. If you are not going out to work, make sure that a period of relaxation becomes part of your daily routine.
The nine months of pregnancy are customarily divided into trimesters, or three-month periods. Each has an individual character that you can generally predict, but do not become alarmed if your pregnancy does not exactly match the expectations. Your doctor is the best person to answer any questions that you might have regarding your baby’s development.
Staying Fit – The First Trimester Of Pregnancy
Because of the hormonal changes taking place during the first three months, you might experience increased fatigue, nausea, and heightened emotional sensitivity. The demands on your body are greater now, so plan some time to rest and try not getting overtired. To combat nausea, eat small portions of plain, easily digestible foods rather than large meals, and avoid greasy, salty and sugar-laden foods. Antinausea medication should be taken only on your physician’s advice.
Get proper nutrition in the form of a well-balanced diet, and definitely do not begin any type of weight loss program during your pregnancy. Although weight gain is personal and does vary widely, 25 to 30 pounds is a reasonable amount of weight to gain during the next nine months. As a rough guide, you will put on a quarter of your total weight gain between about weeks 12 and 20, half between weeks 20 and 30, and the remaining quarter after that. Many women stop gaining weight following about the 36th week, and some start to lose weight in the days before the birth.
Hormonal changes can slow bowel movements and cause constipation. Drinking plenty of water and eating high-fiber foods, such as fruits and vegetables, whole-wheat bread, and cereals, will help this condition. A constant need to urinate might prove an inconvenience, so be certain you have easy access to restroom. Possible vaginal discharge can lead to irritation and an increased susceptibility to vaginal infections. All-cotton underwear is a good idea, and wearing white will help you to detect a discharge. If you experience vaginal bleeding, treat this as serious and consult your doctor.
Staying Fit – The Second Trimester Of Pregnancy
After the 12th or 14th week you might develop the “bloom” of pregnancy, with shinning hair, a clear skin, and a general glow of well-being. Any initial fatigue and nausea should have abated, and you will have renewed energy. Regular exercise will be a very important factor in your health during and after your pregnancy. It is not the time to embark on any type of new, rigorous activity, but continuing a familiar program or sport is beneficial.
As the baby grows and you begin to feel its movement, your will experience a shift in your balance and posture. Your waistline will being to disappear, so wear comfortable and loose-fitting clothing, preferable made of natural fibers that can “breathe”. You have 40 to 60 percent more blood in your body of now, which can lead to leg cramps and varicose veins. Exercises that tone leg muscles help to pump blood more efficiently and will compensate for circulatory changes. The varicose veins usually disappear after pregnancy.
Take a positive approach to these middle months by keeping up a meticulous routine of personal hygiene. This includes having your teeth checked by your dentist, since you could experience trouble with your teeth and gums. When your brush your teeth, the gums might bleed easily and become inflamed. Your teeth might also suffer from calcium depletion as the baby’s bones are built, so be sure to include calcium-rich foods, such as dairy products and leafy green vegetables, in your diet.
Staying Fit – The Third Trimester of Pregnancy
During the last trimester, as the baby completes its growth, you might feel more tired and experience a change in your breathing pattern. Deep-breathing techniques will help you to feel more energized and will ensure proper oxygen supply to the baby. Remember to eat properly and get extra rest. Do not put unnecessary demands on your body. Avoid lifting, long periods standing up, and crowded situations. Plan ahead to make sure you can be comfortable.
Share your Feelings
While you are experiencing the varied joys of pregnancy, it is important to share events and feelings with your partner. There is no reason why normal sexual activity cannot continue during this time, although your doctor will advise you if you need to exercise caution during the first trimester and final weeks before delivery. Modify and experiment with sexual positions that ensure your comfort as the baby grows.