Pregnancy is a ride. But it can turn into a bumpy ride if you’re not careful with prenatal care. First of all, congratulations if you are pregnant! It’s high time you took care of yourself. With a few yoga poses and prenatal care tips, you can get through this special phase of your life without any hassle or undue stress.
Prenatal Care Tips for a Healthy Pregnancy
During pregnancy, your body is constantly changing and each change should be addressed quarterly. Before we get into it, it’s important to keep two necessary tips in mind.
* “Eating for two” is a myth. So remember to overeat during this time, but make sure you eat nutrient-dense foods, take your vitamins, and maintain a balanced diet.
* Emotional support is as important as your physical well-being. Consider joining a support group or connecting with a mother’s network to provide holistic support during this unique journey of welcoming new life.
Prenatal care tips for the first trimester of pregnancy
During your first trimester, check with your doctor about precautions to take when it comes to being active. This consultation will form the basis of your exercise plan. If they give you the green light, start with Pranayama.
During the first trimester, there aren’t many physical changes in your body, but the stress can become a little overwhelming, and for that, Pranayama is a huge game-changer. It calms you by stimulating the parasympathetic nervous system and helps you relax.
Avoid any yoga pose (prenatal yoga) or any exercise that includes deep twists or inversions. Remember to listen to your body. If you feel discomfort in a pose, stop and don’t force yourself.
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The first trimester is when morning sickness appears, and despite its name, it’s not limited to one time of day. You might feel sick throughout the day. To calm your stomach, try ginger tea and warm water. Avoid trigger foods. These include any foods that make you nauseous. No matter how good they may be for your health; if they make you sick, it’s not worth it.
Prenatal Care Tips for the Second Trimester of Pregnancy
By the second trimester, the nausea should have subsided. But if you still face it, make sure you stay well hydrated.
Your body goes through many changes during this trimester, and this is when you will feel the physical effects of pregnancy. Since your body is currently growing, the weight gain might cause you to feel a little self-conscious. But even now you need to maintain a balanced diet and practice assertiveness for your mental well-being and for the baby’s health.
Your center of gravity shifts at this point, so you may feel wobbly and you should keep this in mind when exercising.
Antenatal Care Tips for the Third Trimester of Pregnancy
During the third trimester, you will feel tired earlier than usual. Remember to get enough rest and not overexert yourself. While exercising, don’t overstretch. During this time, start practicing Kegel and pelvic floor exercises.
Start focusing on postnatal care and prepare for the baby’s arrival.
You should keep in mind that no two deliveries are the same, so even if you have already given birth, talk to your doctor about all the possibilities and what to keep in mind during labor .
Postnatal care for a new mother
The fourth trimester is as important as the previous three, but it is often overlooked with the focus now being on the baby. The baby is here but you still have to take care of yourself. Your body has changed significantly over the past nine months and it is extremely vital that you continue to take care of yourself and treat yourself as kindly as you did during pregnancy. Your hormones that were disrupted have now returned to normal, so your mind should be clearer.
Once you’ve stopped bleeding and are fully recovered from labor, gently continue pelvic floor exercises and Kegel exercises, but only after consulting with a certified postpartum instructor to begin your journey again.
Schedule a DRAM (Diastasis Rectus Abdominis Muscle) check and abdominal muscle check before resuming exercises. Get as much rest as necessary and remember that it is completely okay to rely on the support of family, friends, and certified caregivers to help you during this time.
Disclaimer: Please consult your doctor before making any of these changes. This is not medical advice.
(Anshuka Parwani is a wellness columnist for Health Shots. She writes an exclusive bi-weekly column for the women’s health platform. India’s leading yoga and holistic wellness expert, Anshuka trains celebrities like Kareena Kapoor Khan, Deepika Padukone and Alia Bhatt. (A former pilot, she is the force behind Mumbai-based yoga studio Anshuka Yoga.)