NUTRITION IN PREGNANCY

Greetings everyone and writing the new weekly blog, continuing with pregnancy, it is about NUTRITION IN PREGNANCY.

A healthy diet is an important part of a healthy lifestyle at any time but especially vital if you're pregnant. Eating healthily during pregnancy will help your baby to develop and grow.

There are certain things you need to add to your routine diet as well as certain foods to avoid during pregnancy.

The most important myth I would be busting is – There is no need to “eat for 2”

Yes that’s correct - You will probably find that you are more hungry than usual, but you do not need to "eat for 2" – even if you are expecting twins or triplets.

Try to have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar.

Another important thing in pregnancy is to have small frequent meals (3+3) having 3 large meals and 3 small meals.

                                      

Fruits and vegetables: Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.

Eat at least 5 portions of a variety of fruit and vegetables every day.

(80 grams of fresh fruit and 30 grams of dried fruit count as 1 portion)

                                       

Starchy foods (carbohydrates) in pregnancy: Starchy foods are an important source of energy, it helps you to feel full without containing too many calories.

They include bread, potatoes, rice, pasta, noodles, oats, and cornmeal. If you are having chips, go for oven (baked rather than fried) chips lower in fat and salt.

These foods should make up just over a 3rd of the food you eat. Instead of refined starchy (white) food, choose wholegrain or higher-fibre options such as whole wheat pasta, brown rice, brown bread, or simply leaving the skins on potatoes.

                                         

Protein in pregnancy: Eat some protein-rich foods every day. Sources of protein include: beans, pulses, sprouts, fish, eggs, meat, poultry, nuts

Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat.

Try to eat 2 boiled eggs daily (avoid eating raw or partially cooked eggs).

For vegetarians: add extra cup of dal in each meal and include soya chunks as salad or rice (as you prefer).

                                         

Dairy in pregnancy: Dairy foods such as milk, cheese, yoghurt, curd are important in pregnancy because they contain calcium and other nutrients that you and your baby need.

Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt.

If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions.
                                            

Foods that are high in fat, sugar or both: Sugary foods and drinks are often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay. Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight and increase the amount of cholesterol in your blood,  which increases your chance of developing heart disease.

And I would tell you what includes in this type of food: all spreading fats (such as butter), oils, salad dressings, cream, chocolate, pastries, ice cream, cake, puddings, fizzy drinks.

If you're having such foods and drinks, have these less often and in small amounts. 

Try to cut down on saturated fat, and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils.

                                             

Healthy snacks in pregnancy: If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, pastries or chocolate (others as discussed above).

Instead, choose something healthier, such as:

small sandwiches grated cheese, slice of cucumber, tomato, lettuce

salad vegetables, such as carrot, or cucumber                       

low-fat fruit yoghurt, plain yoghurt or curd

dry fruits like dates, cashew, almonds, figs(anjeer)

vegetable and bean soups

Sprouted green moong, kala chana (black chickpea), matki

fresh fruit

baked beans on toast or a small baked potato

                                          

Preparing food safely: Wash fruit, vegetables and salads to remove all traces of soil, which may contain parasites or other microscopic organisms which can harm your unborn baby. Wash all surfaces and utensils, and your hands, after preparing raw foods (poultry, meat, eggs, fish, and raw vegetables) to help you avoid food poisoning.

Make sure that raw foods are stored separately from ready-to-eat foods, otherwise there's a risk of contamination.

Heat ready meals until they're steaming hot all the way through – this is especially important for meals containing poultry and dried veggies.

To summarise, what all food to avoid in pregnancy:

1.     Caffeine- You can have caffeine, but no more than 200mg per day.

There is, 100mg in a cup of instant coffee, 140 mg in a cup of filter coffee, 75mg in a cup of tea (regular/ green tea), 40 mg in a can of cola, 80 mg in a 25 ml can of energy drink, less than 25 mg in a 15 mg bar of plain dark chocolate, less than 10 mg in a 50 mg bar of milk chocolate.

2.     Alcohol- If you are pregnant or planning to get pregnant, the safest approach is to not drink alcohol at all.

3.     Herbal teas- You should drink no more than 4 cups of herbal tea a day.

4.     Fruits, vegtables and salads- Be careful with fruits, vegetable and salad as they can have soil in them, so thoroughly wash all of them.

5.    Vitamins- Do not take high dose multivitamin supplements.

                                                  

 

          You never understand life

      Until it grows inside of you!!!

MINOR AILMENTS IN PREGNANCY AFFECTING OTHER BODY SYSTEMS

 

MINOR AILMENTS IN PREGNANCY

 

 

  Another week and it’s the next chapter of my blog, minor ailments in pregnancy affecting other body systems.

•   Oedema/ Swelling

Swelling of the feet and ankles is very common in pregnancy, especially in the afternoon. It is due to oedema, the retention of fluids in the body tissues. Under the force of gravity, the retained fluid tends to sink down the body and collect in the feet. If swelling of the hands and face at any time, can be signs of pre-eclampsia (high BP), which is a very serious (even life-threatening) condition.

     Management: Swelling in the feet may improve you put your feet up for a few minutes at least two or three times a day, avoids eating packaged foods that are very salty, and drinks more water or fruit juices.

                          

•       Frequent urination/ Peeing a lot in pregnancy

Needing to pee a lot often starts in early pregnancy and sometimes continues until the baby is born. In later pregnancy, it's caused by the baby's head pressing on your bladder.

                             

Management: If you find you need to get up in the night to pee, try cutting out drinks in the late evening. However, make sure you drink plenty of caffeine-free drinks during the day. If you have any pain while peeing or you pass any blood in your pee, you may have a urine infection, which will need treatment.

•   Vaginal discharge

Discharge is the wetness all women have from the vagina. Pregnant women often have a lot of discharge, especially near the end of pregnancy. It may be clear or yellowish. This is normal. However, the discharge can be a sign of an infection if it is curdy white, grey, green, lumpy, or has a bad smell, or if the vagina itches or burns, then you should consult immediately.

•         Feeling hot/ Sweating a lot

You're likely to feel warmer than usual during pregnancy. This is due to hormonal changes and an increase in blood supply to the skin. You're also likely to sweat more.

Management: Wear loose clothing made of natural fibres, as these are more absorbent and breathable than synthetic fibres. Wash frequently to help you feel fresh.

                                 

•          Difficulty in getting up and down

 It is better if you do not lie flat on your back, because it can be difficult for you to get up again, and because when a pregnant is on her back, the weight of the uterus presses on the big blood vessels that return blood to her heart. It is better to lie in lateral position and try left lateral more often.

You should also be careful how you get up. Do not sit up straight instead try roll to the side and push yourself up with your hands.

                                           

 

•            Sudden changes of feelings and emotions

Pregnancy can make women very emotional. Some women laugh or cry for no clear reason. Some feel depressed, angry, or irritable. Odd laughing or crying, and other sudden mood changes or strong feelings, are normal. They usually pass quickly. But do not ignore a woman’s feelings simply because she is pregnant. Her feelings are real.

                               

•      Sleep problems

Some pregnant women feel sleepy much of the day. This is normal during the first three months. Their bodies are telling them to slow down and rest. There is no need to intervene unless the woman also feels weak, which may be a sign that she has a more serious problem, like a sickness, depression or anaemia. Sometimes pregnant women have problems in sleeping; they may find it difficult to get to sleep, or they wake up after a short time and cannot get back to sleep. This problem is called insomnia.

                                

Management: Acquire comfortable position while sleeping by lying on your side with a pillow or a rolled blanket between your knees and at lower back.

I have tried to summarize the minor ailments of pregnancy in these three chapters, still with more doubts feel free to consult me.

P.S – Upcoming topic being nutrition in pregnancy.

Pregnancy changes you as a person, it is an amazing journey shifting your focus and pushes you to re-evaluate your life and priorities !!!

Aches and pains in pregnancy

 

MINOR AILMENTS IN PREGNANCY

 

 

Greetings everyone and here I am on the next chapter of my blog and it is about the Aches and pains in pregnancy

              

                       
Back Pain

Many pregnant women get back pain due to the weight of the baby, the uterus and the amniotic fluid, changes her posture, all this puts a strain on the woman’s bones and muscles. Too much standing in one place, or leaning forward, or hard physical work, can cause back pain. Most kinds of back pain are normal in pregnancy, but it could also be caused by a kidney infection.

                                

This type of back pain can be easily managed with following remedies:

A)  A warm cloth or hot water bottle on your back would make you comfortable                            

B)   Pregnant woman’s family can also help by doing some of the heavy work, such as carrying small children, washing clothes, and other chores

If still no relief then definitely consult to know the other causes and prompt treatment for the same

 

 Joint pains

Hormones in the third trimester (six to nine months of pregnancy) act on the woman’s joints so they get softer and looser. This makes her joints more flexible, including the joints between the bones in her pelvis, this all happens to prepare you for vaginal birth. Sometimes pregnant woman’s joints get too loose and uncomfortable, especially the hips, and she may develop an unstable pelvis, which produces pain.

                                               

Joint pain is not dangerous, but the woman can more easily sprain her ankles or other joints and hence you need to walk slowly with small steps and try wearing flat sandals or shoes with soft soles.

 

 Leg cramps

Many pregnant women get foot or leg cramps (sharp sudden pain and tightening of a muscle). These cramps especially come at night, or when women stretch and point their toes.

To stop the cramp, flex the foot (point it upward) and then gently stroke the leg to help it relax (do not stroke hard).          

To prevent more cramps, a woman should not point her toes (even when stretching), and she should eat more foods high in calcium and potassium, which    can help. (You would get to know about good nutrition in pregnancy in my further blogs) 

    

Sudden pain in the lower side of belly in last trimester

The uterus is held in place ‘suspended’ by ligaments on each side. Ligaments are like ropes that attach the uterus to the mother’s abdomen. A sudden movement will sometimes cause a sharp pain in these ligaments. This is not dangerous. The pain will usually stop in a few minutes. It may help to stroke the belly gently, or to put a warm cloth on it. Please note: if this pain continues to occur at frequent intervals then please consult it could be labour pain as well.

                 

Abdominal cramps in early pregnancy

It could be an alarming sign, that you have an ectopic pregnancy implanted in a fallopian tube, or she may be having a miscarriage, then should get medical help immediately.  

                                         

                                                                                                                                              

It is normal to have mild abdominal cramps (like mild monthly bleeding cramps) at times during the first trimester of pregnancy. These cramps happen because the uterus is growing. However, cramps that are regular (come and go in a pattern), or constant, or are very strong or painful, or come with spotting or bleeding from the vagina, these could be warning signs of miscarriage.

 

 Headaches and Migraines 

Headaches are common in pregnancy, but are usually harmless. Headaches may stop if you rest and relax more, drinks more juice or water, or gently massages your temples.

It is OK for a pregnant woman to take two paracetamol tablets with a glass of water once in a while.

However, headaches late in pregnancy may be a warning sign of pre-eclampsia, especially if there is also high blood pressure, or swelling of the face or hands. (Please consult immediately and seek medical help)

Some women have pre existing migraine headaches. These are strong headaches, often on the side of the head. The woman may see spots and feel nauseated. Bright light or sunshine can make them worse. Migraines may get worse in pregnancy.

It is better for a pregnant woman with a migraine to take 500 to 1,000 mg (milligrams) of paracetamol with a glass of water, and rest in a dark room. Although coffee and black tea are usually not healthy in pregnancy, they are OK occasionally, and they may help to cure migraine.      

                                       

P.S. This information is for you all to get well informed about changes in your body during pregnancy, always feel free to consult whenever in doubt

 

Not every day of pregnancy is easy, but every day brings you closer to your baby!!!

MINOR AILMENTS OF PREGNANCY

 

During pregnancy, a woman’s body changes in many ways. These changes can sometimes be uncomfortable, but most of the time they are normal. They can occur at any time during the pregnancy. Most of the minor disorders during pregnancy can be minimised with good education and prompt treatment. In my first post I would be explaining about digestive and food related disorders.

1.     Nausea, Vomiting and hyperemesis

Many women have nausea and vomiting in the first trimester (3 months) of pregnancy, which is often called morning sickness. It happens commonly in the morning when the woman gets out of bed. However when there is severe and frequent nausea and multiple episodes of vomiting where she develops food aversion and loses weight more than or equal to 5 kgs and gets dehydrated which would be seen by positive urine dipstick for ketones, it is hyperemesis gravidarum, one should get replacements for the nutrition, body fluids and essential chemicals that she has lost.

Now managing your mild nausea, I would suggest following remedies:

A)  Before bed or during the night, eat a food that contains protein, such as beans, nuts or protein powder with milk.

B)   Eat a few bananas, dry bread, biscuits or cookies, or other grain food upon waking up in the morning.

C)   Eat many small meals instead of two or three larger ones, and take small sips of liquid often.

D)  Drink a cup of mint, cinnamon or ginger tea two or three times a day, before meals.

    Food dislikes and food cravings

A pregnant woman may suddenly dislike a food that she usually likes. It is OK not to eat that food, she should be careful that the rest of her diet contains a lot of nutritious food. A food craving is a strong desire to eat a certain food. If a woman gets a craving for nutritious foods (like beans, eggs, fruits or vegetables), it is OK for her to eat as much as she wants.

Pica is craving to eat things that are not food, like soil or clay and should be advised not to eat them. This may give her parasites, like worms, that can make her sick. Encourage her to eat iron-rich and calcium-rich foods instead (nuts, dates, leafy vegetables, beans, sprouts)

( I would be discussing good nutrition in pregnancy in my further blogs)

 

 Heartburn

A burning feeling or pain in the stomach, or between the breasts, is called indigestion or heartburn. It is due to the growing baby crowds the mother’s stomach and pushes it higher than usual.

Be assured this is not dangerous and shall go away after the birth.

Management of heartburn:

A)  Keep your stomach less full by eating smaller meals more often, and by eating foods and drinking liquids separately

B)   Avoid eating spicy or greasy foods, drinking coffee, tea as all of them can irritate the stomach

C)   Keep the head higher than your stomach when lying down or sleeping by using high but soft pillow. This will keep your stomach acids in your stomach and out of chest. Calm the acids in the stomach by drinking milk, or taking antacids

 

4.     Constipation

Constipation is caused by hormonal changes that decrease the rhythmic muscular movements of the gut (peristalsis), which push food along the intestines. This results in an increase in ‘emptying time’, i.e., time for a meal to be digested and the waste matter expelled as stools.

To treat and prevent constipation follow these remedies:                                                 

A)  Eat more fruits and vegetables

B)   Eat whole grains (brown rice and whole wheat, instead of white rice or white flour)

C)   Drink at least eight cups of clean water a day

D)  Walk, move and exercise every day

  P.S. If you are still not relieved with your digestion related symptoms, I am there to suggest further treatment.

   I am not telling you that its going to be easy , I am telling you its going to be worth it !