If you are worried about your little one before he or she comes into this world, it’s the time for you to take care of yourself. Normally, the physical condition of the womb and entire body is important to fetal development and improvement. So, it’s important to take care about your physical as well as your mental health.
While another life is growing inside your tummy, you will feel more tired than before. Due to discomfort in 3rd trimester you may find it hard to sleep well. Therefore, it’s better to sleep as much as you can in 1st and 2nd trimesters!
The best position for you to sleep in is “SOS” (sleep on side). But it’s better to sleep on left side, because your left side will expand the measure of blood and supplements that will reach the placenta and your infant.
For more comfort, keep your legs and knees bowed and put a pillow between your legs.
Exercise is so beneficial, the ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles to handle the physical demands of pregnancy and the postpartum period without causing undue physical stress for you or the baby. Also, research suggests that prenatal exercise may also lower the risk of developing gestational diabetes and preeclampsia. If you’ve been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications. Healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week. You do simple exercises like swimming, walking and yoga.
During pregnancy, the goal is to be eating balance nutritious meal most of the time. It’s better to avoid fast food, processed food, and foods high in sugar, alcohol, unpasteurized food, saturated fats and also avoid from fish which contain high level mercury (such as shark, swordfish and marlin). There are a variety of safe foods you may have such as fresh vegetables and fruits, fish-contains essential fatty acids, whole grains, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice.
The next important thing is the mental health of a mum. Because most people believe that happy healthy babies are coming from happy healthy moms. High levels of cortisol (the stress hormone responsible for the body’s fight-or-flight response) in pregnancy are associated with babies who cry more and sleep less after birth. One reason for low weight birth is chronic stress of mum. So, it become more important to pay attention to one’s emotional state. You can relax by doing yoga, listening to your favorite music, doing meditation and taking a warm bubble bath.
It’s better to minimize exposure to chemicals that we are using day today life. Like household cleaners, secondhand smoke, stay away from cat litter, gardening soil, solvents, paints and beauty products. Avoid lead dust, which can be generated during renovations in older homes. And steer clear of bisphenol-A (BPA), a synthetic estrogen found in countless products, including plastic containers and thermal cash register receipts.
If you eat organic food, as a habit you can avoid from pesticides, growth hormones and other chemicals. Wash all the vegetables and fruits because risk in obesity, infertility, attention deficit disorders and cognitive problems in children can be increased due to pesticides.
Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.