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Balance it Out!

During pregnancy, your baby relies on you for their nutritional requirements. Hence, it is important to eat a diet that offers complete nourishment for the healthy growth and development of the foetus. A nutritional diet that offers a range of vitamins and minerals like calcium, iron, folic acid, vitamin C, K, D, B12, etc. not only helps you maintain your health but also sets the foundation for your baby’s lifelong health and wellbeing.

A healthy pregnancy diet includes foods from different food groups to ensure the intake of all vital nutrients. Here’s what your balanced plate looks like:

Fruits and Vegetables

A must in your pregnancy diet, atleast 4-5 portions of fruits and vegetables regularly are recommended to fulfill your daily dose of vitamins and minerals. Include green leafy vegetables, carrots, beet, apples, oranges, berries, etc. in your diet. Make sure you have them fresh. Fresh fruit juice or a smoothie is also a great way to have them during pregnancy.

Whole Grains

Whole grains like oats, ragi, corn, etc., can be added to your diet to help you get your dose of fibre, calcium, iron, and B vitamins. It also helps you stay energetic.

Milk and Dairy Foods

Calcium is an important nutrient as it helps the bone development of your baby and also helps maintain your bone strength. Have a glass or two of milk regularly. Apart from that, pasteurised cheese and yoghurt are great sources of calcium and protein. Make sure you stay away from unpasteurised milk and milk products.

Non-Dairy Food Sources

Meat, fish, eggs, beans, and other non-dairy sources of proteins are a must in your pregnancy diet. Not only does it help your baby’s development but also helps your metabolism and lets you stay healthy.

While it is important that you eat for the both of you, make sure you do not over-indulge. The recommended calorie intake for the first and second trimester is the same as pre-pregnancy, while the needs might increase from the third trimester. Experts suggests that you should increase your calorie intake by 200 calories in the last 3 months of your pregnancy. Furthermore, stay away from junk and sugary foods like chips, cakes, biscuits, and try and have whole foods.

If you are on a restricted diet or are worried about allergies, you may want to consult your doctor and they can help you with a diet plan for a healthy pregnancy.

Planned and unplanned C-Sections

If you want to have a C-section, you can plan for it after your 39th week. You can talk to your doctor about your preferred delivery time and date. While some women opt for C-sections because it is a painless process, some women are recommended for the same by their doctors because of the following reasons:

• When the baby is in the bottom-down or breech position
• When carrying twins or triplets
• When the mother has low-lying placenta issues that block the baby’s natural birth
• When the mother is HIV positive
• When the mother experiences genital herpes or water leakage issues

Unplanned or sudden C-sections

• If you haven’t gone into past labour well past your due date
• Vaginal bleeding during labour
• You go into labour before your planned date
• Other health risks for you or the baby

Process of the caesarean section

• First, your doctor administers local anaesthesia in the form of an epidural or spinal block. He waits for some time for the anaesthesia to take effect before he begins incision.
• You are given enough antacids, fluids, antibiotics and other medications through IV to help you cope well during the process and keep you safe from infections after the C-section.
• To drain out the urine completely, a catheter is inserted into your urethra.
• Then, he cuts open your stomach and takes the baby out safely. You will not feel any pain during the process. He then stitches back your stomach and uterus properly. The entire process lasts for about 50 minutes only.
• You are taken back to your hospital room where you are kept under observation for about 2 hours. The doctor then brings your baby to you and helps you in holding him properly for breastfeeding.

You can have your partner with you, throughout the process of the C-section, if the hospital’s rules permit it. In most cases, you will be back to your normal self within one week of your delivery.

Side effects of C-Section

• You may experience back-pain at times during the first 6 weeks after your delivery. However, leading an active lifestyle and indulging in at least 30 minutes of physical and mental exercises every day can help you alleviate the pain.
• You may experience pain from the wound caused due to the cutting open of your stomach. However, your midwife or doctor would give you painkillers to reduce the same.
• You may experience constipation for a few hours after your C-section, but that’s not something that you need to worry about.

1. Honey

You should never introduce honey to your baby who is less than 1 year old. This may lead to an ailment known as infant botulism, which is quite serious. Please don’t use honey for sweetening the baby food more than necessary. Babies should be introduced to as many diverse flavours as possible so they don’t become fussy eaters.

2. Eggs that aren’t cooked well

When your baby is beyond 8 or 9 months, he can chew well. At this stage, you can introduce eggs, only if they are cooked well. If the yolk is in a runny texture, it may cause serious illness in babies.

3. Salt

It is very common for you to add a little bit of salt in your baby’s food when you taste it after preparing it. This should be avoided because foods that may taste bland to you are perfectly-flavoured for your baby’s taste buds. Introduction of too much salt during weaning may impact your baby’s kidney and blood pressure levels.

4. Cow’s milk

Cow’s milk contains a lot of casein protein and it is a very rich source of vitamins and minerals. This makes it very strong for the baby’s digestive system and kidneys to handle. You should not introduce cow’s milk to your baby until he turns one.

5. Teas & Coffee

Please don’t include tea and coffee in the weaning diet of your baby. These beverages don’t allow your baby’s body to absorb the nutrients well from his foods. They also impact your baby’s sleeping schedules.

6. Foods rich in fat and sugar

Though they may seem to very tasty, high-fat and high-sugar foods shouldn’t be given to your baby while weaning. These foods make your baby prone to obesity and dental issues.

7. Nuts

Nuts may be a rich source of many nutrients; however, you should not give it to kids less than 5 years old, as it can cause serious ailments such as choking in them. This applies to whole and chopped nuts.

8. Certain fishes

Though fishes can form part of your baby’s weaning diet, you should be careful not to give him aggressive & carnivorous fishes shark, swordfish, shellfish, ray, fresh tuna, and marlin. They have a very high mercury content, which is toxic for your baby,

9. Liver

While minced meat can be introduced to kids during the second stage of weaning, you should avoid feeding him liver at least until he is one year old. Liver contains too much of Vitamin A for your baby’s system to handle.

10. Processed foods

Processed cheese, processed meat and other such refined foods contain a lot of preservatives and salt content that aren’t good for your baby.

Folic acid – your pregnancy companion

It is advisable to kickstart your pregnancy journey with folic acid. A supplementary form of folate, which is a B vitamin, folic acid is crucial from the word go. In fact, if you haven’t conceived already, your gynaecologist would recommend that you start taking folic acid as a prenatal vitamin.

What makes folic acid important?

Folic acid is required for the formation of a healthy foetus. Folate plays a critical role in the formation of red blood cells and also helps the baby’s neural tube develop into the spinal cord and brain. Research has proven that consuming folic acid in pregnancy can help prevent serious birth defects such as spina bifida. Given that it aids in proper organ development, folic acid should definitely be on top of your list.

The benefits of consuming folic acid in pregnancy

Let’s talk about the health benefits that are a result of taking folic acid in pregnancy. We’ve now established that neural tube defects can be avoided when an expectant mother consumes folic acid regularly. In addition, folic acid when taken in pregnancy may also protect your baby against a cleft lip and palate, congenital heart defects, low birth weight, and even premature birth.

Folic acid extends its benefits to the expectant mother as well. The intake of folic acid has been known to reduce your risk of heart disease, stroke, and other complications that may arise in pregnancy. For example, regular intake of folic acid in the second trimester reduces the risk of preeclampsia, which can be a life-threatening medical condition.

How much is too much?

Typically, it is universally recommended that an expectant mother should take a daily dose of 400 micrograms (mcg) of folic acid to prevent birth defects. For dosage instructions, however, it is always best to consult your gynaecologist, because they know your case history well. You may be asked to take a higher dosage of folic acid if a previous pregnancy has resulted in a child with a neural tube defect.

Where do you find this superfood?

While folic acid is usually prescribed as a medicinal supplement in tablet form, you can consider natural dietary sources as well. For instance, leafy green vegetables and fruits such as spinach, lentils, and citrus fruits can be a good source. Breakfast cereals that are fortified with a healthy dose of folic acid are also a great way to begin your day and provide the required boost.

Your next steps

Determine the right dosage and begin your folic acid intake today. It should be continued even later into your pregnancy and breastfeeding journey, so do remember to stock up on your folic acid supplements!

When you hold your baby for the first time:

Nothing can be compared to the feeling of holding your baby in your hands for the first time. The first 2 hours, in particular, are the most alert and awakened hours for the baby. This is the time when you should consider giving the baby a good hug and begin with breastfeeding. When you feel your baby, watch their face for the first time, and hold them in your arms, it creates a lasting bond between both of you. If you have difficulty holding your baby properly, then midwives and delivery nurses can help you hold the baby right and support them with care.

Breastfeeding for the first time:

Babies are sensitive and alert in their first few hours of birth. And, this is a great time to breastfeed your baby. Midwives and nurses are well-trained to help latch the baby and make breastfeeding comfortable. It might not feel as natural as it is at first, but as soon as you are out of the delivery room, you begin to get comfortable with it. Stimulating your breasts early helps get enough breast milk supply for the first feed.

Breastfeeding after C-section:

Mothers who undergo a C-Section, face tough challenges in the first 24 hours. The pain of the surgery can make breastfeeding a difficult task. And, if the baby is too sleepy and isn’t latching well, you can take the help of the nurses to create a comfortable position for feeding. Colostrum, the pre-milk rich in nutrients occurring naturally in breast milk helps build the baby’s immune system and has antibacterial properties. This makes breastfeeding important.

Bottle feeding your baby:

If after C-section the mother isn’t lactating enough or the baby isn’t latching well, the doctors opt for bottle feed. Here a breast pump is used to pump out milk from the mother’s breasts and feed the baby through a bottle. A baby doesn’t need anything more than mother’s milk for the first 6 months. Three days into postpartum, a mother is able to feed the baby well with better lactation.

The initial moments of motherhood might seem challenging, but it also marks the beginning of a wonderful bond!

Talk to your Loved ones

You should talk about your anxieties with your partner, family, friends or the doctor. Talking about your thoughts may keep them away from your daily life and may make you feel better. You could also talk to a counsellor and get some external help.

Pursue a Hobby

Keep yourself engaged and do things that make you feel happy. You should exercise at least 30 minutes a day. Walk and Yoga is the best options to keep you healthy and your mind fresh. Reading can help you to keep all the negative thoughts away. Try and meet other pregnant women and discuss your anxieties. You may also want to write a journal and your experience of the entire phase. Writing about your feelings help you prioritize your feelings.

Take enough Rest

Take enough rest and make sleep your priority. It will help you with anxiety symptoms. Also, try napping when you have sometime in the day.

Work-Life Balance

Work is important, and you cannot avoid it just because you are pregnant. But balancing your work and personal life would help a great deal during pregnancy. You should ideally start delegating some of your work and avoid long work hours. It is not advisable to sit for long hours or travel too much through the day.

If you still think that these anxiety symptoms are affecting your daily life and keeping you stressed, do not hesitate to visit your doctor and take some help from there. There are times when you need a counsellor or medical help and it is perfectly normal.

Maternity jumpsuits

Jumpsuits are very comfortable and supportive. Maternity jumpsuits are also stretchable and accommodating. They make for good transition clothes while your body is changing every day.

Loose dresses

Loose dresses and skirts are a great option. You can wear an empire or an ‘A’ line dress. Dresses that are streamlined till a high waist, with a flowy skirt below are wonderful options. They enhance your looks and are quite comfortable. Flowy skirts have the same comfortable effect.

Body fit tops

Tops with stretchable fabric that fit your body well are a must! You might think it is contrary to the usual idea of just wearing clothes a few sizes larger. However, if you do that, you will just look larger than you actually are, and that’s the last thing you want. It’s better to buy tops which make you look slim, as well as accentuate your baby bump. No more hiding!

Blazers and Jeans

Blazers will keep you warm and also cover your bump. It’s a quick way to take your outfit to the next level. Maternity jeans are now widely available. Apart from the comfort they provide, these jeans can accommodate your growing body throughout your pregnancy. Makes for a definite investment!

Comfortable shoes

It is obviously known to refrain from heels during pregnancy. You can wear cute flats, sandals or slip-ons that don’t put pressure on your legs and hip. Plus, bending to put on your shoes is really not the kind of effort required during your pregnancy. If you must wear something with a heel for an event, maybe get short wedges, to ensure that you are not uncomfortable and can maintain balance.

Accessorize yourself

Adding accessories to your outfit is a great way to enhance your look. As your pregnancy progresses, you will have some days you aren’t feeling you best, which is completely normal. By picking a good statement necklace or a pretty pair of earrings, you will look great and feel better too!

Remember:

Don’t be afraid to wear good clothes just because you’re pregnant. You definitely don’t have to stick to oversized t-shirts and be uncomfortable in the process. If you’re conscious about people checking out your bump, wear a necklace or a scarf – something that grabs attention away from your tummy.

Month 1:

Most mums find out about their pregnancy in the 1st month. One of the tell-tale signs of pregnancy is the feeling of nausea or morning sickness. Your body also starts producing human chorionic gonadotropin (HCG) hormone which results in frequent urination.

Month 2:

Because of nausea, you become more sensitive towards food aromas and other smells. The changing hormonal levels will give you mood swings. By this time, you will also occasionally feel fatigued.

Month 3:

The 3rd month marks the end of the 1st trimester. At this stage, your baby has developed considerably. The feeling of nausea subsides as the body gets used to the changing levels of hormones. That said, mood swings and sensitivity towards food may continue. However, you may experience the return of your appetite.

Month 4:

By the 4th month, the ‘baby bump’ starts to show. Excitingly, you begin to feel your baby’s first movements. You will also experience relief from nausea and mood swings while your hormones stabilize. As the uterus grows and rises upwards, you might experience heartburn.

Month 5:

Congratulations! Half of your journey is over. But there’s more to come. Your appetite makes a comeback, and you may gain around 3-7 kilos. As your baby develops, you may feel fatigued because of the additional weight. It is possible that you may face issues like constipation and heartburn.

Month 6:

You have gone past the stage of the 2nd trimester. At this point, you can certainly feel your baby’s movements. Your uterus has grown, and this causes your stomach to increase in size. You may also experience constipation, bleeding gums and leg cramps. Consult your doctor if these conditions intensify

Month 7:

The beginning of the 3rd trimester brings about a remarkable change in the body. You will gain ½ kg every week. Due to the weight of the growing baby, you will experience frequent cramps in your legs. Also, the baby’s movements become more frequent. You should start thinking of maternity leaves by the end of the 7th month.

Month 8:

By the 8th month, the baby’s movements may cause you some discomfort. As the baby slides into the pelvic area, you may experience greater pressure. While the stomach continues to enlarge, stretch marks begin to appear.

Month 9:

Your wait is about to get over. All this month, you will be anxious about your baby’s birth. While it may be difficult to sleep in a particular position, breathing becomes easier. You will also experience contractions. At this point, you may have gained an average of 15 kilos. The last month also brings out the “nesting instinct” in you. This makes you prepare your home for the baby’s arrival.

Getting into position

Remember that the entire process of labour and delivery can take a fairly long time, and you need to get as comfortable as you possibly can! It’s, in fact, a good idea to keep changing positions as you go through the stages of labour.This will help you as well as the babyprepares for delivery.

Most women have been encouraged to go through labour while lying down flat on their backs. This makes it easier for doctors to monitor the expectant mother. However, with the widespread information now available to us, doctors do suggest alternative positions as well. These are likely to help your body and the baby respond better during the entire process.

Let’s check out the most common birthing positions.

• Getting down on all fours – This position is believed to reduce strain on the mother’s back since it takes pressure off the spine. For the baby, this position may help boost oxygen levels and the baby’s heart rate may fare better. If you do assume this position, remember that it may cause a slight strain on your arms, so be sure there is someone to help you up!
• Squatting – This position requires that you use props – either the wall or a chair – for support. Squatting helps open up the pelvis and is also beneficial for the baby as it moves along the birth canal. Doctors recommend that you squat when you’re progressing closer to childbirth.

• Reclining – As labour progresses, you may tend to tire, and taking this position may offer some much-needed relief by relaxing the muscles. It is also a good alternative to lying down flat, allowing you to prop yourself up against a wall or chair.
• Kneeling – Some women choose to kneel when in labour, because of the relief it offers against contractions and backache. Sometimes, a baby faces the mother’s abdomen and not her back, and kneeling can help turn the baby around into the right position to give birth in. Your doctor may encourage you to take the support of your forearms in case your wrists get tired of supporting your body.
• Lying on the side – Here, you would need to lie on your side with your knees bent, which gives the mother’s body rest once contractions build up. To help you along, your doctor may hold one of your legs up, creating just the right pressure for you to be able to push.

You’re almost there!
When you’re in labour, remember that you have the superpower to bring a baby into this world! Get ready for what will probably be the most overwhelming day of your life!

What are antenatal classes?

Antenatal classes are designed to help new parents on their journey to parenthood. They are designed for expectant mothers in the second and third trimester. Antenatal classes help you get in-depth information not just about labour and delivery, but also about what to expect in the days ahead with a newborn. With the first-hand information you gain, you may have a better birth experience, and also smoother initial weeks.

Also, given that there are other couples expecting a baby at around the same time like you, an antenatal class is an excellent place to make new friends with parents of babies of roughly the same age as yours – think of future play dates!

What to expect from your antenatal class

You may want to shop around before you commit to one class, because the content of every class may differ slightly. Most antenatal classes, however, focus on the labour and birthing process. Others may provide you and your spouse with a more holistic experience that prepares you to be parents, and more importantly, equal partners in parenthood.

Topics that an antenatal class would typically cover include:

• Health and nutrition
• Body changes in pregnancy, such as dermatological changes owing to pregnancy hormones
• Exercise and physiotherapy in pregnancy
• Prenatal yoga and asanas to help you maintain flexibility and stamina through pregnancy
• Emotional changes in pregnancy
• The growth and development of your baby in the womb
• Labour management, which may include breathing exercises and relaxation techniques
• An overview of pain relief techniques and medication (to be decided in consultation with your doctor, if need be)
• Lifestyle changes after the birth of the baby
• Caring for your baby
• Breastfeeding
• Bonding with your spouse

Discuss what you want from an antenatal class with your spouse, and set your expectations and priorities as a couple.

This will help you narrow down on the class that best meets your requirements. Your doctor is a good resource to get recommendations for antenatal classes.

Use the ‘us’ time at your antenatal class to bond better with your spouse. This will help you make informed decisions when the time comes.

Even if this is not your first pregnancy, and some of the topics may seem ‘obvious’ or familiar, you and your spouse would still benefit from a fresh perspective. You may also get answers to questions and possible scenarios that you had never considered.

Why you should sign up for couples’ class

While there are antenatal classes specifically for women, consider signing up for couples’ classes instead. This is a great opportunity to bond with your spouse and get some quality time together before the baby is here.