Regular exercise during pregnancy
can have special benefits. It can lessen the discomfort
For morning sickness, nibble
on a few plain crackers when you wake up. Rest in bed for
20 to 30 minutes before getting up.
Taking a warm shower during
labour may help you to relax or just feel better. Avoid
hot water, it can raise your body temperature.
Eat several small meals each
day. Avoid rich, spicy, acidic and fried foods. Keep healthy
To prevent dehydration during
labour, on the hour have something to drink and on the half
hour go to the bathroom.
During labour a gentle backrub
will feel good and help you to relax making contractions
When in labour relax as much
as possible during contractions. Labour with your body,
not against it. The more you can relax, the more effective
the contractions will be.
Never change a cat's litter
box when pregnant. It can contain toxoplasmosis that can
cause birth defects.
Low lighting and soft music
may help you relax during labour.
Walk around between contractions
to help your labour move along.
Take your prenatal vitamin with
dinner, or the biggest meal of your day, to minimize nausea.
Towards the end of your pregnancy
you may need to buy a pair of shoes in a larger size.
Fat and cholesterol are important
for absorbing the fat soluble vitamins (A,D,E, and K), for
stretchable skin, and is also necessary for the developing
baby brain. Two tablespoons of fat a day is recommended
for pregnant women.
Keep track of situations that
trigger nausea so that you can avoid those things. Odors,
sudden motion, etc.
Listen to your body. Your body
will let you know when it is time to relax and rest.
A healthy diet and exercise
program during pregnancy can help a woman maintain her self-esteem.
Women, who stayed active throughout their pregnancy, have
an easier time regaining muscle tone and losing weight after
To help avoid high blood pressure
during pregnancy you should lay on your left side, drink
lots of water and avoid salt.
Are your feet and legs swelling?
Walk often and sit with your feet up. Also sleep on your
Take naps during the day or
after work to help fight fatigue.
Childbirth classes are a great
way to learn more about what is happening to your body and
the birth process.
Keep a diary of what you are
eating to ensure that you are keeping up with your daily
If you exercise when pregnant
(within limits of course), you could have a shorter labour
and recover faster.
In late pregnancy, swimming
is a great way to exercise. It makes you feel weightless
and it can help relieve a lot of aches and pains.
To reduce cramping while you
are sleeping, place pillows under your knees and feet.
Be sure to drink 8 - 10 glasses
of water each day. Be especially careful on hot summer days,
you may need to increase your water intake.
When traveling by car, be sure
to wear your seat belt. The bottom strap should go across
your hips, not over your abdomen.
When having nausea and vomiting,
if it lasts longer than 24 hours and you have the inability
to keep any food or fluids down, call your doctor. Also
call your doctor about severe pain in any part of your body.
Increase your calorie intake
while pregnant, normally 300 calories per day. While exercising
- increase even more.