If this is your first time, we know how confused you might be with what to eat, what not to, how to stay healthy and fit, etc. So Women Fitness brings to you a month-by-month guide for a healthy pregnancy.
1. Month 1,2 and 3
Drinking more fluids during pregnancy is essential. Your body needs more water to help support your and your baby’s growing blood volume. Not enough water can lead to constipation, fatigue, and even preterm labor. Practice prenatal yoga to manage your hormonal changes also.
Make time for naps whenever possible, and try to get to bed early as you and your growing baby need rest. Eat plenty of raw fruits and vegetables, whole grain breads and bran cereal to make sure your bowel movements are regular. Include calcium in your diet, which is required for your babies’ growing bones, by eating pasteurized dairy products, such as milk, cheese, yogurt and ice cream.
2. Month 4
It is during this second trimester (three to six months) that many women are at their peak both physically, mentally and emotionally. Their body has adjusted perfectly to being pregnant and the nausea which they may have been experienced in the first 12 weeks now disappears.
You need to improve your iron intake by eating lean, red meats, leafy green vegetables, whole grain breads, dried fruits and beans.
You may experience constipation during this period, for that try to cut back on foods that make gas worse, such as beans, cabbage, and dairy products.
3. Month 5
Your breasts may begin to leak a yellowish fluid called colostrum in preparation for breastfeeding. You may begin to feel the baby move during this month.
Be sure to eat food rich in Vitamin C like oranges, broccoli and tomatoes. If you “run hot,” eat cold foods like chilled fruit, frozen yogurt, and cold, cooked wild salmon. You may feel some cravings this time and you must give in to them to stay satisfied.
4. Month 6
Now as your belly grows, your balance shifts. If you’re doing step aerobics, lower the step; if you’re walking, stick to flat terrain. Even though your appetite is noticeably increasing, your daily calorie intake should go up just a little like 300 calories.
If you’re struggling with insomnia, experiment with a few natural sleep remedies such as meditation, hot milk before bed, or with your doctor’s permission, more exercise during the day to wear yourself out by bedtime.
5. Month 7
Mood swings and increased irritability are common during the last three months of pregnancy. Be sure to discuss your feelings with your partner. Fatigue also becomes a normal part of your pregnancy now and you must listen to your body when it needs rest.
For greater comfort, start wearing loosely fitting clothes. You may now crave foods that you may otherwise never have, but since your body and baby are evolving, your body may need some extra or new nutrients.
6. Month 8
You may now have trouble sleeping on the bed, so try lying on your side with pillows to support your body. Also, taking a warm shower before bed can also help you relax and make you sleepy.
As your due date approaches, it’s a good idea to learn the signs of early labor, just in case. If heartburn’s a problem, try eating an earlier dinner minus heartburn triggering foods likes spicy, citrus, or carbonated food and drinks.
7. Month 9
Pack your bag for the hospital, and plan how you will get there at different times of the day or night.
Best of luck for your beautiful journey of motherhood, and don’t forget to consult your doctor from time to time.