You Should know to have a safe pregnancy

You Should know to have a safe pregnancy: Post Pregnancy Care

Carrying a baby in the womb is the most beautiful experience for a woman. But taking care of yourself and your baby is just as essential to a safe and healthy life. the pregnancy.

“Before National Safe Motherhood Day on April 11, it is imperative to discuss some tips to ensure that mother and child have a smooth experience,” said Dr. Sonica Chugh, a gynecologist and infertility specialist who consults at Practo. .

Diet during pregnancy:

Good nutrition during pregnancy ensures that your baby gets off to a good start. Small, frequent, and healthy meals that contain folate, iron, calcium, zinc, and omega-3 fatty acids should be eaten. Plenty of water between meals is good for you and your baby. “It is not necessary to eat for two, rather your calorie intake during the first six months should be more or less the same (pre-pregnancy state), while an increase of only 200 calories/day during the last three months is recommended, ” she said indianexpress.com.

Working women can eat nuts and fruit salads as homemade snacks and lunches. Road trips of any kind are safe, as long as you watch out for bumpy roads and unruly traffic. You should be more careful if there is associated high blood pressure, diabetes, or a history of previous preterm delivery.

Exercise, meditation, and yoga:

Pregnancy is not the time to start a rigorous regimen or to gain or lose weight. A normal 20-30 minute walk without exhausting will help. Deep breathing exercises are recommended outdoors. “Yoga should also be part of your life, as it relaxes and calms you and your baby. This also relieves tension and increases stamina by increasing circulation, which improves immunity and health. Light Kegel exercises (pelvic floor exercises) prepare you for easy labor and delivery management, ”she added.

Post-pregnancy care:

The first 40 days are meant for you to recover, gain strength, and bond with your baby. Rest and eat well is important during this time. Although rest may not be easy for you and with the newborn baby, as you need to feed every two hours and change diapers frequently. Family members can help during this time.

Breastfeed exclusively for six months. A good diet is necessary during pregnancy (calorie intake would increase to 330 calories/day). Therefore, you should not aim for immediate and rapid weight reduction. Eating healthy foods will only reduce weight in a sensible way.

Opt for moderate-intensity physical activity, walk for 25-30 minutes, do abdominal exercises, pelvic floor exercises, and stretching without resuming high-impact activity after delivery. If your labor has not been difficult, it will help your body regain its normal strength. A gentle body massage will also help you and your baby.