Diet and exercise during pregnancy?

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Questions about pregnancy nutrition range from the diet required for maintaining a healthy pregnancy to specialized diets for mothers with health conditions. A well-planned and nutritious diet can help you get the nutrients that a pregnant woman and her unborn baby need. Vitamins are vital for a healthy pregnancy. Choosing vitamin-fortified foods and taking vitamin supplementation can help in ensuring adequate vitamins to the growing pregnancy. Following a healthy pregnancy nutrition plan ensures that the mother maintains a healthy weight, build up fats and fluids that are critical for breastfeeding, reduces the risk of premature birth and complications during pregnancy. Healthy and nutritious diet must continue well after pregnancy if the mother is breastfeeding her baby.

Following a healthy pregnancy nutrition can help keep pregnancy complications such as anemia, morning sickness, fatigue and constipation in check. You can include suitable carbohydrates in the form of cereals, brown rice and pasta. Unrefined and complex carbohydrates are beneficial as they can provide fiber and vital B vitamins and trace minerals that are so essential for a healthy and fit pregnancy. Adequate quantities of green leafy and yellow vegetables are vital for cell growth, healthy skin and bones and eyes in the growing fetus. Calcium from dairy products can help in building the baby’s bones and teeth. In case of deficiency in calcium, the body will draw from your bones to meet its increased need for calcium. Excessive fat in the pregnancy diet must be avoided, as it would merely add as excess pounds. Only moderate amount of fat must be part of the pregnancy diet. Iron is essential for the fetal blood supply as well as that of the mother. Iron absorption is better if complemented with foods rich in Vitamin C. It is important to stay hydrated during pregnancy so as to rid your body of toxins and waste products as well as reduce excessive swelling and risks of urinary tract infection. Since Vitamin C is critical for bone growth, tissue repair and other metabolic processes, pregnancy is a time when your diet must include generous amounts of Vitamin C. Including citrus fruits, strawberries, raw cabbage or cooked broccoli can provide you with necessary amounts of Vitamin C.

A pregnancy diet should ideally include:

* 3 to 4 servings of meat and protein foods
* 2 to 4 servings of fruits
* 6 to 11 servings of grain products (cornmeal, cornbread, whole wheat bread, tortillas)
* 4 to 6 servings of milk and milk products (whole or skim milk, cheese, yoghurt, buttermilk, butter)
* 6 to 8 glasses of water, milk and fruit juice (lime, lemon, orange, tomato and grapefruit juice)

A pregnant woman must adhere to a new and healthy diet that will be beneficial to the growing baby but also to the general health of the mother.

Exercise during pregnancy

Exercise during pregnancy promotes muscle tone, strength and endurance. Being active during pregnancy can help alleviate fatigue, swelling and backache. To remain fit during pregnancy, you need to work out your major muscle groups and strengthen your heart. Which pregnancy exercise to follow depends to a large extent on your levels of fitness. Swimming and walking promote overall fitness levels in pregnancy. Exercise during pregnancy should be carefully undertaken. You should avoid activities that can cause hard falls such as horseback riding, skating and water skiing. Even bicycling should be avoided because of the potential for falls. Low impact activities are the best activities during pregnancy.

Racket sports such as squash should be avoided because of the risk of the ball hitting your belly. You need to modify your pregnancy exercise routine from trimester to trimester. The exercise routine needs to be scaled down to suit your growing body. The pregnancy exercise schedule should be monitored so that you don’t experience problems such as dizziness, faintness, vaginal bleeding and contractions. Never exercise to exhaustion during pregnancy. Wear comfortable and loose-fitting clothes during a pregnancy exercise routine. Supportive shoes are essential for support to ligaments and tendons. It’s essential to drink lots of water before, during and after pregnancy exercising. Dehydration can raise the body temperature that is dangerous for the mother and baby.

Listed below are some of the complications that may arise while exercising during pregnancy:

* If you are anemic, exercising during pregnancy can lead to breathlessness, dizziness and fatigue.
* Some women experience pre-term contractions that might increase on account of pregnancy exercise. This can be countered by sticking to a non-weight bearing pregnancy exercise routine, such as yoga and stretching.
* Lower back pain is a common complaint during pregnancy. Weight bearing exercises during pregnancy can worsen this condition

Contraindications to exercise during pregnancy

Though a regular exercise program can be beneficial for women suffering from high blood pressure, this must be carefully undertaken during pregnancy. Toxemia can worsen with exercise. Women with placenta previa or instances of vaginal bleeding should not participate in any exercise program during pregnancy. If you have had a pre-term labor, you should be cautious before exercising during pregnancy. If your health provider suspects intrauterine growth retardation, it is best to avoid any exercise during pregnancy.

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