SLEEPING POSITION:
DO’S: The ideal sleeping position for pregnant women is on the side. Positioning yourself on the left side of the body allows blood flow and nutrients from the inferior vena cava (IVC) to the heart. It also takes the pressure off of the liver and kidney, reducing any swelling that you might be experiencing in your hands or feet along with enhancing kidney function. You can sleep on your right side too depending on your comfort.
DON’TS: Sleeping on your stomach is alright until it causes uneasiness. You should also avoid sleeping on your back, especially during the second and third trimesters, since the entire weight of the uterus and the baby rests on your back, intestines and vena cava. This can intensify backaches, interfere with blood circulation, cause dizziness and make digestion less efficient. This can ultimately lead to a reduced blood flow, oxygen and nutrients to the baby. All these things are discussed and is also what is done on a typical first postpartum doula visit.
PHYSICAL ACTIVITY:
DO’S: Pelvic floor exercises are essential during pregnancy to keep your pelvic area strong. Safest activities for an expecting woman can be swimming, brisk walking and low impact aerobics. These low impact exercises would help you stay healthy by improving your posture and decrease backaches and fatigues. It is crucial to consult your obgyn about the types of physical activity you can do during your pregnancy.
DON’TS: if you have the following medical conditions, avoid workouts:
- Asthma, heart disease, diabetes
- Weak cervix
- Bleeding/spotting
- Low placenta
- Threatened miscarriage
- History of early labor
You must avoid the physical activities that are harming your posture that may include:
- Holding your breath
- Bouncing while stretching
- Waist twisting movements
- Heavy and intense exercises followed by long periods of no activity
- Jarring or rapid motions
- Even a slight chance of falling such as horseback riding
DIET:
DO’S: The baby’s main source of nourishment is what the mother eats and drinks. Therefore, you must be extra cautious about your diet. A good mix of protein and nutrient dense diet can be beneficial and should include:
- Iron
- Iodine
- Folate
- B12
- Calcium
- Vitamin D
Incorporate:
- Non-starchy vegetables such as carrots, carrots and cabbage
- Whole fruits such as apple and kiwi
- Protein dense food items such as eggs or tofu
- Whole grains such as whole wheat bread, oats, sweet potatoes, beans and brown rice
DON’TS: Foods to avoid during pregnancy:
- Fish containing mercury
- Raw eggs, meat and fish
- Unpasteurized milk and juices
- Soft cheese such as blue cheese and feta
- Unwashed fruits and veggies
- Raw sprouts
- Restaurant made salads that contain raw eggs, pre-made meat and other harmful microbes
- Excess caffeine
- Herbal teas
- Canned foods
- Sugar rich foods such as candies, cakes and ice creams
- Street foods
- Fatty foods
- Artificial sweeteners
OTHERS:
DO’S:
- Take afternoon naps, rest whenever you can and go to bed timely to get some good quality sleep
- Wear loose and comfortable clothes
- Monitor the baby’s movements at around week 24 and keep a check on it
- Try to relax yourself by engaging in recreational activities
- Take a note of your body, bodily changes and unusual symptoms. Consult your obgyn if anything is unusual.
DON’TS:
- Cut out alcohol completely
- Quit smoking
- Steer clear of saunas, hot baths and sun beds. Too much exposure to heat can cause serious birth defects in the baby. Schedule for your annual air conditioning maintenance to keep yourself cool at home and avoid the AC blowing warm air. You may contact this local ac repair in port st. lucie for professional services. Also keep yourself sufficiently hydrated.
- Keep your distance from products containing pesticides, mercury, lead and retinol such as bug sprays and beauty products
- Avoid wearing high heels or other uncomfortable clothes
Consult your ob services practitioner for further guidance and follow these simple lifestyle changes for a healthier and happier pregnancy.