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HELPFUL INFORMATION What you can expect from being pregnant Healthy Lifestyles for Pregnant Mothers
What you can expect from being pregnant Congratulations! You are now on your way to having a baby. You have a lifetime of joy ahead of you, but first you have to get through the first nine months. As an expecting mother, you can expect to experience quite a few changes in your body. There are certain things that commonly occur during the course of a healthy pregnancy. During the first trimester, common symptoms include tiredness, nausea, vomiting, backaches, mood swings and stress. Make sure to get a good night's sleep and take naps when you need them. Morning sickness is quite common, and may occur at any time of the day. To deal with nausea, eat frequent smaller meals throughout the day. You may also have to deal with an increased frequency of urination, constipation, occasional dizziness, nosebleeds, leg cramps, and other discomforts. Feel free to discuss any concerns with your doctor during your regular prenatal visits. Although many symptoms from the first trimester should subside, new ones should appear during your second trimester. As your uterus and abdomen expand, you can expect to feel pains in your abdomen, thighs and groin area. You may experience shortness of breath due to pressure on your lungs. You may notice stretch marks and other changes in your skin, as well as some tingling, umbness and swelling in your hands and fingers. You should also feel your baby move for the first time! Your doctor will also perform various screening tests, such as 3D ultrasounds, to determine your baby's gender and health. Call your doctor right away if you see any signs of pre-term or premature labour, such as contractions, menstrual-like cramping, gas pains, light spotting or discharge. Many of your symptoms will increase in the third trimester. As your baby grows, you may find it more difficult to breathe and have increased urges to go to the bathroom. Other common issues include heartburn, swelling of your hands and feet, and hemorrhoids. You will also experience tenderness and swelling in your breasts, since your body is preparing for breastfeeding. You can expect to gain 25-30 pounds by the time you give birth. Make sure to discuss your birthing options with your doctor during this time, and stay on top of health concerns. As you get closer to your due date, pay attention to the signs of labour, such as contractions, lower back pain, and your water breaking. Don't worry too much, as most symptoms are evidence of a healthy pregnancy. Healthy Lifestyles for Pregnant Mothers In order to achieve a healthy pregnancy, expecting mothers must learn to maintain a proper balance of exercise and nutrition. Both the baby and mother depend upon eating regularly, meeting the daily nutritional requirements, and staying healthy. Expecting mothers need additional nutrients to maintain their health. This includes additional calories as well as nutrients that include protein, carbohydrates, fats, vitamins and minerals. A pregnant woman should take in an extra 300 calories per day in order to maintain her health. Calcium is important to the baby's development. Pregnant women should consume about 1,200 milligrams of calcium per day in order to prevent the development of osteoporosis later in life. Low fat and non-fat dairy foods are the best option. Other good sources of calcium include yogurt, green leafy vegetables and hard cheeses. Those who are lactose intolerant may have to consider doctor-suggested options. Protein is necessary for building tissue. Mothers should consume about 70 grams of protein a day. Good sources of protein include meat, fish and poultry. Vegetable sources include beans, peanut butter and tofu. Fats should be limited to less than 30% of total dietary intake. Oils used in cooking, as well as seeds and nuts, are good sources. Carbohydrates are the body's main source of energy. Fruits, vegetables and grains are rich sources of carbohydrates, as well as vitamins, minerals and fibre. Consider five to six servings a day. Other important nutrients include folic acid, iron, zinc, iodine, vitamin A and vitamin D, which can be found in various foods and prenatal supplements. Pregnant women may find it difficult to eat three large meals per day. Spread six smaller meals throughout the day to get the required nutrients. Keeping hydrated is also very important. Drink as much water as you want; you can also consume low-fat milk, fruit juice, and clear soups. Avoid caffeinated and artificially sweetened drinks. In order to ensure a healthy pregnancy, examine your exercise habits. Exercise is important in the development of strength, muscle tone and endurance. It will help expecting mothers during the labour process and speed up recovery after having a baby. However, avoid exercise that involves jerky movements or potential harm to the abdomen. Keep it to three times a week, and do not overdo it. Also, do not exercise while lying on your back after the first trimester, and avoid standing for long periods of time. Having a baby and ensuring proper medical care go hand in hand. In order to ensure a healthy pregnancy, an expecting mother should start visiting her health care provider once the pregnancy has been confirmed. Once your pregnancy has been confirmed, you should arrange to meet with your health care provider on a monthly basis. Many issues need to be dealt with at the beginning of the pregnancy, such as making sure that you avoid alcohol, drugs, cigarettes, X-rays, hot tubs and other potentially harmful influences. Your health care provider may also want to check for pre-existing conditions that must be dealt with prior to giving birth, such as German measles, heart disease or diabetes. During each visit to your health care provider, you will undergo a series of examinations and tests to determine the health of mother and child. This will include tracking the growth of the uterus, listening to the baby's heartbeat, taking the expecting mother's blood pressure and weight, and testing blood and urine for excess protein and/or sugar, which are potential indicators of complications. Health care providers often use ultrasound scans to take a screen image of your uterus and organs, as well as your baby, its organs and placenta. Scans are used for confirmation and dating of the pregnancy, gender determination, assessment for spina bifida, Down's syndrome and other conditions, and monitoring of your child's growth. Two-dimensional (2D) ultrasounds are the most common; however, 3D ultrasounds provide clarity for easier diagnosis of treatable anomalies, while 4D ultrasounds add the dimension of time to better illustrate your child's growth. Your health care provider will monitor and ask about your overall health and how you are feeling. He or she may ask whether you have concerns or problems such as back pains, vision problems, leg or abdominal cramps, or unusual headaches. Make sure to let your health care provider know right away if you have persistent or nagging issues. Expecting mothers should also attend prenatal classes at their local hospital, medical centre, high school or college. These classes will teach the parents about all aspects of maintaining a healthy pregnancy, what to expect during delivery, and how to care for the baby when it is time to go home. Before you give birth to the miracle that is your son or daughter, you should think about recording your child's first moments and memories. A baby scrapbook allows you to remember of all the important events, store your precious photos, and show everyone – including your child – how he or she developed over the years. Your baby's first year will provide a lot of important moments in your family's life. The baby scrapbook should be chronologically organized so that you can easily track your child's development. However, get creative by varying how you present the moments. Use a variety of colours and layouts to present your child's growth and accomplishments. Your child's life consists of many overlapping stories, all of which intertwine to become part of his or her memories and character. Your child will ask a lot of questions about their childhood. You can use the baby scrapbook to answer those questions and enhance your child's life. So what will your child want to know?
Important Facts
First Time Moments
Favourite Things
Photos
Remember to have fun when creating your baby scrapbook. You and your child will cherish the memories for years to come. Besides ensuring a healthy pregnancy, expecting mothers (as well as fathers) have a lot to think about before the big day occurs. Having a baby requires a lot of preparation. Put some thought into what you need to do to get ready for your new bundle of joy. Parenthood means a change in lifestyle. You may reconsider where you live based on access to parks, schools, community centres and places to play. You will probably discover new relationships with family and friends who can help you with babysitting duties. Your social life will also change, as you will form stronger relationships with other parents who share your interests. Parenthood means dealing with a lot of new feelings. Caring for an infant is a big responsibility, so it is normal to feel nervous. Trying to calm a crying baby and deal with their needs can be overwhelming. Learn how to relax and take time out when necessary. During those first few months, try to focus on looking after yourselves and your baby. Do things that make you feel good and take some time each day just for yourself. If you feel good, then you will be a better parent. Becoming a parent also means that your relationship will change. Although children are a positive addition to a couple's life, they can put stress on your relationship. You may feel very tired during those first few months, and that will make it more difficult to be patient with each other. Satisfying a baby's constant needs means that you will have less time and energy to meet each other's needs. That can strain your sexual relationship and mean less free time to enjoy yourselves. Remember to keep loving and looking after each other. Parenting is a partnership, and it took both of you to create a child. Talk to each other about the changes that are coming and find ways to deal with them. Create a baby scrapbook so that you can build your child's memories together. Use this time to find out more about the expected changes. Talk to other parents about the changes in their relationship, feelings about returning to work, facing their biggest challenges and dealing with them. Don't forget to talk about the joy they felt when they brought the new baby home.
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