Essentials to remember
for moms-to-be
Apart from eating well, there are several other steps you can take to ensure you have a glowing,
picture-perfect pregnancy.
Staying active is a must
Regular exercise will help you control your weight,
improve circulation, boost your mood and help you sleep
better. Plus, getting into an exercise habit now will help
you set a good example for your child after he or she is
born. Pilates, yoga, swimming, and walking are all great
activities for pregnant women. Aim for 30 minutes of
exercise most days of the week. Listen to your body,
though, and don’t overdo it. Be sure to check with your
doctor first before starting any exercise programme.
Wear sunscreen
During pregnancy, your skin is more sensitive to sunlight,
so you’re more prone to sunburn and chloasma – dark,
blotchy spots that sometimes appear on the face. Apply
a sunscreen with an SPF of 30 or higher (many brands
now offer chemical-free formulas, if you prefer a green
option) and wear a hat and sunglasses.
Practice Kegel exercises
Kegel exercises strengthen the pelvic floor muscles,
which support your bladder, bowels, and uterus. Done
correctly, this simple exercise can help make your delivery
easier and prevent problems later with incontinence. No
one can tell you’re doing them, so you can practice Kegel
exercises in the car, while you’re sitting at your desk, or
even standing in line at the grocery store. To perform
them correctly, practice squeezing as though you’re
stopping the flow of urine when you use the bathroom,
hold for three seconds, then relax. Repeat 10 times a day.
Take care of your feet
Weight gain during pregnancy throws off your centre
of gravity, which puts extra pressure on your feet. This
added pressure can cause painful flattening out of the
feet. You may retain fluids, too, which can make your feet
and ankles swell. To prevent these problems, wear comfy
shoes with good support. Many expectant moms find
they need a larger shoe size even after they give birth, so
go a size up if you need to.
5 common pregnancy complications
Be careful of pampering during pregnancy
Avoid saunas, steam rooms, Jacuzzis and hot baths when
you’re pregnant, as they can make you overheated. If
you’re looking to get a massage, make sure it’s a prenatal
massage and that essential oils that can cause uterine
contractions, are avoided.
B-Living Issue 1, 2018
• Gestational diabetes – a type of diabetes that is
only developed during pregnancy
• High blood pressure – makes it hard for nutrients
and blood to reach your baby
• Pre-eclampsia – a serious medical condition that
can lead to preterm delivery and death
• Pre-term labour – labour that begins before 37
weeks of pregnancy and can put you at an increased
risk of developing health problems
• Miscarriage – loss of a baby, usually before 20
weeks of pregnancy
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