Overall Well-being guide for Pregnant Mothers - III Trimester

1. Have a Heart-filled but Healthy Diet Plan:   

Your baby gains weight progressively or rapidly during this period . It's still recommended you have an all Veggie platter complimented with Fruits, OATS/Cereals/Ragi Malt and egg but this trimester you are allowed to have your heart-fill, be it non-veg or cheesy foods. But, take care that you  don't overdo foods that can harm the health of your baby or you. It's better to avoid Processed, uncooked, raw, Junk or non-nutritional "Empty" carbs, in best interest of your baby. You will be doing your little "pea in the pod"** a lot of favor by having 10 months of Fresh home made food. Also, remember, your baby needs to weigh around 3 kgs and overeating comes with the possibility of your baby being overweight making it hard for a Normal Delivery.

**"pea in the pod" - Forgive me, i love the name as much as the Brand. Thanks to my elder Sis-in-Law, Vinith Robinson, for letting me experience the clothing range!!! Truly amazing maternity clothing, i should say. Remember, this is a personal blog and i'm not paid for my positive comments here :-)

2. Let Exercise be a Routine:

If you have not started working out in second trimester, it is high time, you put on the jogging shoes and exercise gear!!! Exercise, helps in overall well-being of your baby and increases the possibility of to-be moms to have a normal delivery. 

• Cardio workouts, is the key for increased oxygen supply for your baby, so ideally a Walking regime of 30 - 60 mins each day, is recommended.
• Floor (Pelvic) exercise routines like Squats, Lunges, Pelvic tilts, Abdominal Tilts, Kegel, leg lifts, lower-body stretches helps your gear up for labor - pain management. There are variety of group exercise classes or do-it-at home video lessons available in youtube. Take leverage of the resources available freely over the web, for it will help your transition into labor another trainable affair. 
• Do as much as bending, kneeling, stretching, sitting down and getting up from floor as possible. Crude as it may sound, but take the first chance out to jump up on your feet and stay vibrant. In India, Women are advised to do household chores, including sweeping, moping,... It's natural way of opening up your pelvic and abdomen muscles for labor.

3. Get rid of uncontrolled Itch during pregnancy:

Uncontrolled Itch is not normal sign of pregnancy, as many think it is. Growing uterus puts weight on liver and bile salts are excreted more, causing uncontrollable itch. The Symptoms are that the itch starts on the Lower Abdomen and progressively spreads towards thighs, legs, back and hands. The urge to scratch oneself is so coaxing - which religiously i did :-), but eventually my gynecologist warned me of secondary skin infections and permanent marks. That did not stop me from backscratching myself , but few other measures, did help lowering my itch and i hope it will for you too.

• Take the Liver Function Test (LFT) and follow the drug prescription recommended by your physician. 
• Always, supplement itch with splashing cold water or take a cold compress. Cold water compress on skin provides temporary soothing on itching skin.
• Avoid bathing in hot or warm water. though a obvious Corollary to above pointer, many recommend, warm shower during third trimester, for easing back pain. But if you are suffering from uncontrollable itch, stay away from hot shower!!!
• Drink a lot cranberry juice, it literally works wonders in flushing away unwanted toxins, infections and e.coli's,....
• Distract your mind away from the actual problem "Itch",  by focusing on work or other assignments. (I used to study and it really helped,...)

4. Leg Swelling during pregnancy:

While a little bit of feet and leg swelling  is acceptable during pregnancy, it is important, to keep the swelling under control. Too much swelling, means to much water retention and it could complicate things, especially if you are focused on having a normal delivery. 

To keep the swelling in control,

• Reduce Salt Intake. Food intake should be with minimum salt, for it directly translates into body fat/water retention. On parallels, if you are hoping to loose weight or aiming for good carido-vascular health,reducing salt in food sources you intake is the key.
• Drink lots of water. 3 Liters is usually prescribed for pregnant mothers.
• Drink Barley water - Barley rice boiled in water, cooled and filtered.
• Drink Cumin Tea - Cumin (Jeera) Seeds boiled in water, cooled and filtered.
• Self--massage your skin with medicated creams.
• Get a pedicure foot massage as often a possible.

5. Beat Tiredness by staying active and getting adequate sleep:

Now that you are in your third trimester, the weight of the baby, may cause you to get tired quicker than often. It is better to get adequate sleep! Adequate, means not too much or not too little. An 8 hour night sleep and 2 hours noon nap will help you get rid of tiredness during pregnancy. Also, having your mind focused on a hobby or work or assignment will help you stay active and get rid of idle tiredness. Again, "Distract your mind away from the actual problem", here "tiredness". Too much thought on tiredness will translate into pain and discomfort, hence, train your mind to look away from the problem.  Third way to keep tiredness during pregnancy at bay is to eat well and stay hydrated. Supply your body with nutritious food that will help you stay active throughout the day. 

6. Stay Happy and cheerful:

Your baby now is fully aware of all the world that you're in contact with. Turn on your favorite music to see your baby move along from inside your womb, to believe it. What you listen, see, think and do, will cast a impression on your baby, from inside your womb. While, you may be going through a lot of hormonal changes to justify any anger or impulse, make a conscious effort to keep your clam. Stay happy, be active and feel exhilarated - it will help your baby experience the same. Have a good cheerful family time with your partner. Your baby will listen to all the conversations that you as a mother feel, listen from or vocal out. Watch: http://www.youtube.com/watch?v=lxC2X2QqYJc   

(LIFE IN THE WOMB BEFORE BIRTH senses hearing and touch part 8),  to learn more about how your mind and environment can impact your baby.

They say, no two labors are the same. each mom-to-be, have their own experiences and complications. It vital that those with Thyroid and Sugar problems take a lot of care, of course in line with doctor's recommendation  while gearing up for labor. 

Overall Well-being guide for Pregnant Mothers - II Trimester

1. Continue the Healthy Diet Plan of First Trimester:   

While it is usually acceptable to take the curfew off the Non-Veg food intake after 5 months of fetal development, it's still recommended an all Veggie platter complimented with Fruits, OATS/Cereals/Ragi Malt and egg is continued until Second Trimester is completed.  Also focus on Increasing your Calcium and Iron nutritional Intake, through natural food sources.  Your baby is gaining weight gradually and hence it better to avoid Junk, Cheesy or non-nutritional "Empty" carbs, in best interest of your baby. 

2.  Sleep on your Sides: 

India traditionally recommends it's to-be moms to sleep of sides, right from the moment one is aware of being pregnant - a practice to gear up for second and third trimesters . it is vital the mothers, to sleep on side, preferably left most of the time, for it increases blood flow and nutrients to your baby via placenta. 

3. Do not Sleep on your Back: 

While there are moments when your a so tried of sleeping on sides, that you may be tempted to lie sloshed on your back, by no means let these stolen moments slip into for longer duration, specifically during sleep. Lying on your back can be fatal for your baby, for the uterus comes in direct hard contact with harder muscles of spine, Spine bone and intestines. Pregnant mothers who sleep on their back, have a increased risk  of miscarriage or still birth.

4. Switch sides smoothly while sleeping:

Well, too many Pointers on Sleeping Positions, but it's vital, that one takes loads of care here, for it is vital for blood and nutrient supply to placenta and positioning of uterus. While changing Sides during sleeping, from left to right or vice-versa, it is recommended that mothers get up pause and sit for few seconds and then change to other sleeping side position. It's ensures the umbilical cord positioning and reduces the risk of Cord being twirled around the baby's neck or head, inside the womb.  

5. Exercise your way to  health:

Cardio workouts, is the key increased oxygen supply for your baby. Walking 30 - 60 mins each day, is recommended for overall health of you and your baby. Walking and floor (Pelvic) exercises, helps your gear up for labor - pain management.  It's important to exercise or have a active lifestyle from second trimester, for otherwise, there is a increased possibility C-Section or pain from Normal Delivery. Recently, i had a chance to learn about how exercising one hour each day helped a  mother of two, have a Normal Delivery without pain medications,and just 2 hours of labor Pain. Exercises should be custom designed for pregnant mothers  and under consultation of approved physician.  

6. Wear Clothes that a loosely fit:

 Quite a hard thing for style-conscious moms-to-be :-). It's quite important, that you get away with exact fit sizes and wear loosely fit or stylish Maternity Wears. As your baby gradually puts on weight, it's important that clothes around the belly are not tight enough to cause discomfort for your child. Remember, your baby can start to sense touch and sound, from this trimester. There are range of stylish Maternity wear, that are now available for style driven, mothers to be - so there is not much of a cosmetic compromise that is required from being pregnant.  But for those who are not style-conscious and keen on saving money, it's better you slip into loosely fitting clothes of your XL size wardrobe throw-away's of your friends and family.   It's just another 6 months affair and i personally would prefer to wear my extended family's XL sized second hand clothes, than to invest in maternity wear that's going keep re-sizing until a year of Post- Natal Period. 

But, here is thing, have a comfortable bottom wear, that is both comfortable, easing and smooth on your stomach.  Skin friendly leggings or cotton work-out tracks, is a must have from second trimester - for it's loosely stretchable around one's waist, rightly sits "On you stomach" and very very comfortable to wear with just any attire - western or indian. 

Dont's: 

• Avoid Wearing Jeans, for the cloth is too thick for any air to come in contact with skin.
• Opt for Cotton, linen or other ranges of skin friendly materials. 
• Indian Women, please avoid pyjamas, salwars or in-skirt with sharp nada (thread), for it literally chokes on the tender skin on stomach and puts one through embarrassing fear of  bottom falling apart....  Neither do you want to look like charlie chaplin, having your bottom all the way up until torso. It's better to opt for skin friendly cotton leggings or cotton work-out tracks (without Sharp nanda thread or strong cloth belt) to compliment your kamiz or even saree.... 

 

Overall well-being guide for Pregnant Mothers - 1 Trimester

On my 39th week! It’s been quite a journey, thus far indeed – the personal nuances of which I would like to document on a separate thread. But here on this post, I would like to pen down all the good tips and advice that worked well for me.  You being pregnant means loads of outward care, advises  List dos and don’ts pouring in and it can get quite confusing and nagging, to choose from the right piece of advice and ignore the casual preaching. This thread hopes to list bear minimal alterations that may be required of you, in best interest of your child.

First and Foremost: Don’t feel Pregnant!!!:

This is one of the best tips passed on to me, both by my younger sister-in-law, Enith Geno Robinson and my gynecologist. As much as possible, great care should be taken in fine details, but in your mind just let that be for your overall optimal health and not a superficial godly mother thought of living up to the demands of you being pregnant. Many women that I know of, especially, those who choose to spend the entire pre-natal term at home, have a lot of pain, discomfort and complications to complain about, greatly because their mind is not occupied by superior challenges. If you’re working it’s better you continue work until 37th week or the last day of labor signs. If you are a stay at home housewife, I would highly recommend you to take up some hobby or assignments, which demands your mind to stay active. Don’t feel pregnant innately – in spite of all the challenges your body is going to put you through. Put on your Active, Energetic and full of life self so that the entire pre-natal term would be a delightful journey for you and your partner.

First Trimester Care:

1. Have a "Healthy Diet", Avoid Just certain Kind:

In India being pregnant is to be fed, fed and fed like a princess. Well, though it may sound like great care for healthiness, but it's better one eats just 300 calories extra to satiate the nutritional needs of "You and your little birdie caged in your amniotic nest" :-)

Do's:

• Have loads and loads of Vegetables, Fruits, Nuts (dates, almonds, walnuts and pistas), Otas/Cereal/ Ragi Malts and one whole Egg, "EVERYDAY".
• Include a minimum of 3 servings of green leafy vegetables per week, for it's a natural source of iron and folate.
• Have One serving of fish every week (Be careful to go for fish varieties with minimum Mercury content. Overdoing Fish can also be fatal for pregnant mother, given the mercury content in some variety of fishes higher). Walnuts and Fish are great source of Omega-3 fatty acids and fish consumed in moderate amounts, will help in the neural development of your baby. 
• Carb intake to be normal!!! Yes Normal!!! 300 extra calories each day can be satiated by first bulletin points in this Do's list.  Overdoing carbohydates is just providing energy void of nutrients to the baby, so it's better one just sticks to normal intake of carbs.
• Drink a minimum of 3 liters of Water everyday. 

Dont's:

• Avoid Junk and cheesy food, that includes routine of Pizza's, Burgers, Hot Dogs and White Bread Sandwiches and processed food of any kind,.... 
• Doctors in India recommend pregnant mothers to avoid Chicken, Beef Pork, Crab or Prawn, as much as possible in first 5 months, for it generates a lot of heat that can be handled by a first trimester fetus. 
• Doctors in India, also recommended intake of Non-veg, like Fish, if any, during lunch hours, for this gives enough room for digestion. A light dinner, is good both for you and your little fetus.
• Old wives tale in Asia, is to avoid fruits like papaya and pineapple, which generate heat in human body.
• Salt intake to be limited to minimum.
• Spice intake to be limited to minimum - for overdoing spices will lead to complications in final trimester. So try to stay conscious while your finger lingers to lick on that tangy pickle or tamarind. 

First three months, there is but a minimum care food care, that is required of you from your baby. Progressively, in second and third trimester, you may need to add in new items on your "To-Do List". Remember, your baby is cocooned in your womb and has only you to look up,...