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10 prenatal care tips that every mother-to-be should keep in mind

byMeenakshi S.
September 14, 2020
inFeatured
4

Motherhood. All love begins and ends there!

And just as important as every mommy is to her child, motherhood is one of the most important journeys a woman embarks on. It’s a roller-coaster ride filled with emotions, exhilaration, and a certain amount of nervousness. A mother starts caring for her baby even before it is born, but she herself needs attention, caution, and care during the prenatal phase for her and her baby’s own wellbeing.

On the occasion of Mother’s Day, we list down 10 prenatal tips for mothers-to-be.

  1. Get your exercise fix

Exercise plays a very important role in preventing back pain, stiffness, swelling, tight muscles and all the other bodily problems that come with pregnancy. Meenakshi S, a senior Fitness Trainer and Physiotherapist at HealthifyMe, says, “In the first trimester, do simple back and pelvic region exercises. In the second trimester, get your doctor’s clearance and depending on whether your placenta is posterior or anterior, get more advanced exercises. You need to be active in the third trimester as well. Get at least 30 minutes of exercise or split it into 15 minutes of workout twice a day.” Instead of relying on just walks, working out at home or a studio will prevent ligament pain that makes it difficult for an expectant mother to walk without pain.

pre-natal exercises

  1. Know what eating for two means

If you think to eat for two means eating twice the amount of food, you couldn’t be more wrong. You just need an extra 200 calories per day in the first trimester of pregnancy; this translates into just a glass of milk and fruits. You need an additional 300 calories in the second and third trimester. Eating twice the amount will only make you gain excessive weight – something you don’t need – and aggravate your back pain and swelling.

  1. Put your focus on nutrition

It’s healthy to gain just about 10-12 kilos during pregnancy, and eating right is all about the right nutrition. You need to get the right amount of folic acid, iron, calcium and protein from your food so that the baby gets all these elements, too. Not getting the right nutrition may also cause infections in the first trimester.

Healthy eating

  1. Cut down on the carbs

Consuming too many carbs will make you gain weight, which will do you more harm than good. But the bigger problem is that it may lead to gestational diabetes, resulting in high-risk pregnancy especially for women who don’t get enough exercise.

  1. Beat the hunger pangs

With the baby growing, it’s natural to get hungrier in the second and third trimesters. But instead of gorging on food mindlessly, make sure you get three to four servings of fruits per day. “You can also have roasted gram, roasted makhana, sprouts, salads, grilled fish or grilled chicken,” Meenakshi says.Eat salad

  1. Drink more than enough water

Dehydration is very common during pregnancy and may cause UTI and even affect the baby. To combat that, consume at least 3.5 litres of water every day, especially during summers. Mix it up by consuming coconut water, barley water or fruit-and-herb water.

  1. Going from queasy to easy

Morning sickness is annoying. But you can control it by avoiding acidic foods and making sure you neither starve nor overeat as these can aggravate morning sickness. “A lime-ginger mix or buttermilk can prevent queasiness,” Meenakshi says.buttermilk

  1. Do not follow advice blindly

Everyone – be it your family, colleagues, neighbours and even the lift boy – will have something to suggest. While some of the suggestions may be sound, not all will be. Don’t follow anything without checking with your doctor.

  1. Get your partner to help

Meenakshi says that the father of the baby needs to swing into action in the third trimester. What kind of support can he give? “A simple message, comfort breathing, and exercises that the couple can do together strengthens their bonding and helps during delivery,” she says.pre-natal message

  1. Make sure you consult experts

Many women are clueless about what comprises the right diet or exercise during pregnancy. An expert will know what’s best for you and your baby. They take into account your family history, current weight, existing medical issues, and will work closely with your gynaecologist to create a nutrition and exercise plan.  Experts will not just design the right nutrition and exercise plan but also monitor your reports throughout the pregnancy and modify the plan as per your needs.

You’re embarking on what will be the most beautiful and rewarding journey of your life. Go prepared and be the best you can be!

Tags: best mother's day giftmother's dayMother's Day giftnew motherprenatal care tips
Previous Post

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10 postnatal care tips that every new mom should live by

Meenakshi S.

In addition to doing her Master’s in Physiotherapy from Oxford College, Bangalore, Meenakshi has done her MD in Alternative Medicine too. She is also a Certified Childbirth Educator, a Pre and Postnatal Fitness Expert and an ACSM Health and Fitness Specialist. Meenakshi attributes most lifestyle disorders to today’s sedentary way of living. She has always shared HealthifyMe’s vision of incorporating healthy habits into an individual’s existing lifestyle. “Do not think of diet and exercise as sacrifice, make it a habit and enjoy it instead,” she says, recommending small changes to ease the mind and body towards a more wholesome life.

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Comments 4

  1. Shaylee Packer says:
    5 months ago

    As you mentioned, it is important to consult professional help when you are expecting, so they can professionally guide you through the process. My sister recently found out that she is expecting, and as this is her first, she doesn’t know what to expect. I will have to ask her what her plan is for prenatal care.

    Reply
  2. Kristofer Van Wagner says:
    6 months ago

    I appreciate that this post shared with us that prenatal care is important for expectant mothers. I am in complete agreement that husbands have a huge role to play to especially in providing moral support. My wife is currently pregnant and I will heed your advice.

    Reply
  3. Dr. Sahil Malik says:
    7 months ago

    Thanks for sharing it. Very useful tips for my wife.

    Reply
  4. Ishan Singh says:
    2 years ago

    Dentist must be consulted for oral health check up also. Ulcers, bleeding gums and dental problems while pregnancy devastate a lot.

    Reply

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