Bonitas Member Magazine 2018 - B-Living Issue 1 | Page 13

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 Page 12