Puzzled About Your Weight Gain During Pregnancy?

If you are expecting then you naturally tend to gain weight. But there is also the question of how much weight you should gain during pregnancy. Weight gain is vital during pregnancy as it affects the development of the baby. You must be prepared to gain about 12 kilograms of weight at an average. However, it differs from 8 to 16 kilograms in most of the cases of pregnant women. The best part you will shred this extra weight once you deliver your baby and reach your pre-pregnancy weight after a while. This extra weight you gain encompasses your baby’s weight and a lot of other fluids and tissues that come along as the part and parcel of pregnancy. You must keep in mind that this weight gain is necessary for your baby’s growth and not try losing weight or lessen your calorie intake. The baby needs the nutrients in order to grow at a healthy pace. Research claims that the average pregnant women requires only about an increment of 300 calories on her usual diet before the pregnancy. This will ensure that she gains the apt amount of weight for her pregnancy phase. Here is how much you should gain if you are a mommy-to-be, first three months 1 to 3 kilograms and 0.5 kilograms every week henceforth. In case if twins, you can gain 0.7 kilograms per week during the rest of your pregnancy period. And the amount of calorie intake when you are expecting twins is much higher i.e. about 3500 calories a day. Following is the break-up of the entire weight to be gained during pregnancy: The child 3.6 kgs Blood supply 1.85 kgs Amniotic fluid 1.3 kgs Placenta 1 to 1.5 kgs Breast tissue 1 to 1.3 kgs Enlarged uterus 0.90 to 2.5 kgs Stored fat for breastfeeding and delivery 2.5 kgs to 4 kgs This comes up to a sum total of about 12 to 15 kgs. To gain the precise amount of weight a pregnant woman must follow the below tips:
  • Have about five to six short meals a day.
  • Consume short-eats like dry fruits, ice-creams, yogurt etc.
  • Use a peanut butter bread spread. It contains 100 calories and 7 grams of protein. You can use the peanut butter on crackers or celery also.
  • Add butter, cheese, margarine etc to your meals. It will make it delicious and will serve the purpose.
The above mentioned tips will not only make the mother and the baby healthy, but also ensure that the necessary amount of calories is consumed. All the expecting women have to remember only one thing that the future of their baby’s health depends on them and do the needful.

Top 10 Vegetarian Superfoods For Pregnant Women

They say pregnancy is the most beautiful feeling any woman can ever experience. Throughout the three trimesters, your body floods out various hormones to adjust to bearing and nurturing a new life within. Hence, your diet makes a remarkable impact on your health.

Vegetarians need to take efforts persistently to include the below mentioned superfoods to account for the nutrients quintessentially required to meet the needs of the developing fetus as well as the energy requirements of the mother.

While there are many foods that have tremendous nutritional benefits like Quinoa, Hemp Seeds, Sunflower Seeds, Brown Rice, Flax Seeds, etc. which may be difficult to accommodate in your daily diet; these are some simple superfoods that can be made a mandate to your regular diet to ensure your child’s healthy development.

1)Dairy in your Diet Diary

Essential Nutrients: Excellent source of proteins, calcium, zinc, vitamin B.

Health Benefits: Pivotal for development of bones and teeth, reduces risk of under-weight or pre-termed babies, reduced risk of osteoporosis in women at a later stage, production of hormones and enzymes, fights infection.

Include milk, yoghurt, soy milk, fortified products to deal with increased demand of calcium essential for child’s growth.

2)Affectionate Apricots

Essential Nutrients: Rich in folic acid, potassium, calcium, magnesium and 10% of RDA of iron.

Health Benefits: Dried apricots help to combat problems related to constipation and checks to normalize bowel movements.

Tasty for an in-between snack during your hunger pangs.

3)Broccoli For Bones

Essential Nutrients: Great sources of calcium, magnesium, folic acid, Vitamin C, potassium and excellent source of vitamin A, anti-oxidants

Health Benefits: Vital for child’s bone development, aids digestion, helps healing of bruises.

4)Blueberries and Strawberries

Essential Nutrients: Packed with Vitamin C and fibre.

Health Benefits: Protection against cell damage and cystitis, regeneration of new cells, a handful meets the RDA for folic acid everyday, prevents serious birthing effects.

5)Sweet Potato

Essential Nutrients: Various nutrients like vitamin C, fiber, vitamin B6, potassium, beta carotene, calcium, energy, vitamin A, copper, iron.

Health Benefits: An antioxidant, vital for bones, skin and eye development, copper helps better absorption of iron, helps in expanding blood volume, maintains healthy immune system.

Tip: Steaming works better than boiling.

6)Go Bananas over Bananas

Essential Nutrients: Rich in potassium, manganese, vitamin A, vitamin B6, vitamin C, energy, tryptophan, pectin.

Health Benefits: Right pick to reduce the common problem of fluid retention and nausea, normalizes blood pressure, promotes digestion and good sleep, shields against ulcers and stomach acids, reduces swelling in the body and improves circulatory system of the body.

7)Beans For The New Genes

Essential Nutrients: Packed with protein, iron, calcium, thiamine, and niacin.

Health Benefits: Includes ease of digestion, development of the placenta, baby’s brain and central nervous system, new blood production.

8)Power Of Pomegranate

Essential Nutrients: Rich in potassium, iron, vitamin C, vitamin A and vitamin E and anti-oxidants.

Health Benefits: Reduced risk of anemia, heals hemorrhoids, excellent for immune system, increases bone density, excellent for skin care.

9)Goodness of Orange Juice

Essential Nutrients: Rich in potassium, fibre and vitamin C

Health Benefits: It increases the absorption of iron and calcium from your food, keeps you hydrated, prevent fatigue and tiredness, keeping your muscle function, fighting colds, metabolism and overall health in check, increases blood circulation in the placenta

10)Go Green with the GLV’s

Essential Nutrients: It contains calcium, iron, beta-carotene, lutein, Vitamin A, Vitamin C.

Health Benefits: Helps fight cancer, promotes nutritionally-dense breast milk, vital for normal birthing and child development.

Post Pregnancy Care

Post-pregnancy is a crucial phase of motherhood. Your responsibility doubles once you deliver your little one. Few things that have to be kept in mind after the delivery are to get enough rest and nutrition in order to be able to breastfeed and nursing your baby. This is the phase where you give your body ample of rest and follow a proper diet plan to recover properly.

Crash diet should not be an option because if you are breastfeeding, you will not have sufficient nutrition in your body to keep the breast milk flowing. A well-balanced diet must be followed which helps you in the process of recovering and keeps your body well-nutritional for your baby. However, if you are concerned about your weight and body shape, you can follow a diet which has excessive nutrients but low on calories.

Your choice of food must be based on the simple theory that you must consume food that is low in calories but bulk in quantity so that you are full like fruits, steamed vegetables, baked eats, whole- grains, pulses etc. Calcium is essential for you because the baby needs proper amount of breastfeeding. About four to five portions of calcium and protein rich food is necessary.

It has been researched that the mothers who breastfeed their babies lose weight at a comparatively faster pace because production of milk in the body helps in burning down about 500 calories a day. It is strictly advised by the doctors that newbie mothers should not put themselves on a weight-losing diet immediately after delivery. They need abundant amount of energy and strength for they have to nurse their new-born.

Few women are obsessed with the idea of losing weight post-pregnancy to retain their weight pre-pregnancy. And they end up going on a crash diet which results in the bad interest of both, the mother and the baby. Instead of taking up a stringent diet, going on a sensible diet that is fulfilling but low in fat will help in gaining better results. Newbie mothers are expected to nurture their babies first and then set goals to lose weight after pregnancy.

It is not impossible to lose weight post-pregnancy, but it is highly realistic to accept that it will take some time. If you want to go back to looking how you were before pregnancy, a well-balanced diet and good (not hectic) amount of exercises will be useful. But it might just take more than a couple of weeks to get there. So, be patient and follow a good routine of exercises to fetch your pre-baby body back backed by sufficient nutrients.

Importance of Folic Acid during the First Trimester

Every woman naturally pays special attention to her diet and lifestyle as soon as she discovers she is pregnant.While its important to eat healthy during pregnancy, it is particularly important to eat foods that provide all the necessary nutrients necessary to ensure normal development of the baby and the mother’s good health.

Folic acid is one such essential nutrient that is required right from the pre-conception period until the first trimester. Let us take a look at what folic acid is and the role it plays in ensuring a healthy pregnancy and baby.

Folic acid and its benefits

Folic acid is also known as folacin or folate. It is a B vitamin that naturally occurs in certain foods. It works along with vitamin B12 in generating healthy red blood cells in our body. Folic acid is essential for the healthy development of the unborn baby’s brain, spine and skull.

It is known to reduce the chances of the unborn baby developing neural tube defects likespina bifida. Spina bifida is a birth defect wherein the spine of the baby remains under-developed, causing some severe physical disabilities including paralysis.Folic acid can also help prevent many other birth defects like cleft palate (cleft lip) and heart defects by as much as 70%.

When you need it most?

It is during the first trimester (first 12 weeks) of pregnancy that your baby’s brain and nervous system are developing. It happens at a very fast pace and so makes it very vital that you have folic acid rich foods along with folic acid supplements during this time.

Majority of women have an unplanned pregnancy and do not realise they are pregnant until 4-6 weeks into their pregnancy. By this time most of the vital organs in the foetus have already begun to form. That is why, doctors recommend women of reproductive age and those trying for a baby to have a folic acid rich diet.

Foods rich in folic acid are:

  • Oranges/ orange juice
  • Hard boiled eggs
  • Lean red meats
  • Brown rice
  • Black-eyed beans
  • Broccoli
  • Green leafy vegetables
  • Folic enriched foods like whole grain bread and cereals

(Talk to your obstetrician or pregnancy dietician for further advice)

Points to remember

  1. Do not boil vegetables as this dissolves the folic content in them. Steam or microwave instead.
  2. Overcooking vegetables can also destroy folate content.
  3. Ensure that you eat your multivitamins just before/after your meals to improve absorption.
  4. If you are going through any other medical treatment like that of epilepsy, diabetes, blood pressure, etc., consult your doctor to know how it can affect your pregnancy.
  5. Folic acid deficiency can cause anaemia.
  6. Folic acid rich foods alone cannot fulfil the daily requirement of folic acid during pregnancy and so, supplements recommended by your obstetrician should be taken on a daily basis.

After you have crossed your first trimester, you can discontinue eating folic acid supplements. However, there is no harm in continuing with the prescription even in the following trimesters.

Tips to sleep better during pregnancy

Enhance your pregnancy journey with expert tips on better sleep - Motherhood Hospital India.

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No matter how much you long to slip into your nightwear and catch up on some sleep, one of the greatest challenges many women face during pregnancy is getting comfortable, uninterrupted sleep.

A woman’s quality of sleep deteriorates during the first trimester due to a full bladder. You are more likely to go through emotional and physical stress-related to pregnancy during this stage. You might feel very sleepy during the day-time. The second and third trimester bring additional sleep problems as the growing baby adds pressure on the bladder. You might also suffer from heartburn, leg cramps and sinus congestion. The movement of your little one can also wake you up from sound sleep.

How to sleep better

  • Reduce the amount of water you drink during the evening. This will help reduce the frequency of the trips to the bathrooms at night.
  • Cut down on caffeinated beverages and foods such as chocolates, soda, tea and coffee.
  • Use pillows to give your tummy and back extra support. It can also help to place a pillow between your legs and sleep on your side. Some maternity stores sell pillows that are specially designed to enhance sleep in pregnant women.
  • You can promote good sleep by drinking a glass of warm milk or eating foods high in carbohydrates.
  • Avoid eating spicy foods and very heavy meals just before bedtime. Spicy foods may cause digestive problems like heartburn. If you are suffering from heartburn, eat smaller portions at regular intervals and eat the last meal 3-4 hours before bedtime.
  • Take a short nap during the day to avoid feeling very tired during the night. Avoid napping too late in the afternoon as this may interfere with your night-time sleeping routines.
  • If you are having a lot of trouble sleeping, try to practice relaxation techniques that help induce sleep. These include meditation, deep breathing, guided imagery or reflexology massages that are safe during pregnancy. If you do not have enough knowledge of these methods enrol for a class that gives specialized classes like Lamaze for pregnant women.
  • Sleeping on the left side helps promote blood and nutrient supply to your uterus and baby. It also helps your body eliminate waste and fluids. Make this sleeping posture a habit during early pregnancy as it will help sleep better during the later stages of pregnancy when your belly is bigger.
  • If your sleep is interrupted due to shortness of breath, try propping up your body with the help of a pillow.
  • Make your bedroom more sleep friendly. Keep noise and light out of the room. Use bedroom decor that you find most comfortable.
  • Follow a proper bedtime routine. Try to sleep during the same time every day to make sure you get enough rest. You can try taking a warm bath, listen to soothing music, or read a light-hearted book a few minutes before your bedtime.

These methods are sure to help you sleep better during pregnancy. If you still find yourself waking up at night once in a while, don’t fret! It’s perfectly natural to have a few nights of interrupted sleep.

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PREGNANCY & FOOD CRAVINGS

food-craving

Food cravings start during the early stages of pregnancy, when your body is still in the process of getting used to the new changes and is filled with pregnancy hormones. The urges are sudden and mostly radical and random, or so it seems, ranging from ice to potato chips and pickles to chocolate. But what do these cravings mean? Is it an additional part of healthy nutrition during pregnancy or is it just your body adapting to the changes?

What causes food cravings?

Well, although there is no definite proof about this but it is said that our body knows what it needs or lacks and during pregnancy, it is this inbuilt system that kicks in. Many theories surround this study, however some absurd cravings like cigarette butts or chalk still remain unexplained, or even the fact that some women develop a sudden distaste or repulsion for a certain food, which they may have loved otherwise, like the smell of eggs frying or the smell of rich spices.

To help you understand your cravings, we have listed a few of the top cravings and their probable significance or relevance.

Nutrition benefits from your cravings

Pickles–If you are low on sodium, pickles are likely to be your craving. But the likeness for pickles does not end with sodium; it could very well just be the flavor that you prefer. The same reason you crave for something crunchy and salty and think about potato chips.

Ice Craving for ice could mean an iron deficiency. Although ice does not have a significant amount of iron, women who craved ice during pregnancy seem to have iron deficiency.

Chocolate Women found low on magnesium have often had craving for chocolate. Some other alternative can be whole grains, nuts, beans and green vegetables.

Red meat Red meat is an easy source of protein. A lack in protein may cause a craving for red meat.

Fruits –Some researchers believe that fruits like watermelons and grapes act as cooling agents for pregnant women. It is also a source of Vitamin C for the mother and her child.

Spicy Food Cravings for spicy food can be related to the body trying to cool off by sweating. Pregnancy causes the body to heat up; eating spicy might just help you keep your body cool.

Lemons It’s not unnatural to see pregnant women crave for something sour. Lemons contain many beneficial vitamins but apart from that, the sourness helps reactivate the taste buds occasionally.

Now that you have a brief guide on your cravings, eat up, stay healthy but control your urges on bizarre cravings, we still don’t know what they mean and it is as confusing to us as it is to you!

Disclaimer:The information contained in this issue is not a substitute for medical advice. All content including text, graphics and images are for general information purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Twice the Joy, Twice the Care

Why You Need It?

Sometimes a twin pregnancy just happens. In other cases, specific factors are at play. For example, a twin pregnancy is more likely as you get older because hormonal changes can cause more than one egg to be released at a time. Use of assisted reproductive technologies such as in vitro fertilisation also boosts the odds of twins or other multiples.

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What to expect when expecting twins:

  • More frequent check-ups to track your baby’s growth and development, monitor your health, and watch for signs of pre-term labour. You might need frequent ultrasounds or other tests, especially as your pregnancy progresses.
  • More emphasis on certain nutrients  like folic acid, calcium, iron, protein and other essential nutrients. If you are already eating a healthy diet, keep it up  and be sure to take a daily prenatal vitamin. Your health care provider might recommend an iron supplement as well.
  • More weight gain. Gaining the right amount of weight can support your baby’s health. It also makes it easier to shed the extra pounds after delivery. For twins, the recommendation is often about 17 to 25 kilograms (37 to 54 pounds) for women who have a healthy weight before pregnancy which might require about 600 extra calories a day, depending on your activity level. Work with your health care provider to determine what’s right for you.
  • More precautions. Check with your doctor at Motherhood who might ask you to curtail activities such as work, travel and physical activity as your pregnancy progresses. Although bed rest isn’t proven to be an effective way to prevent pre-term labour, it’s sometimes suggested as a precaution to encourage foetal growth and reduce the risk of complications.

Healthy multiples have the same needs as other newborns. Yet with twins, you will have a double dose. You might need more rest and support than you imagined, especially if your babies are born prematurely or need special medical care after birth. Take time to enjoy your babies and ask friends, loved ones and others for help when you need it.

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Bonding With Your Unborn Baby

You might not be able to see your baby while you’re pregnant, but you might be delighted to know that your baby can feel your movements and hear your voice from as early as 20 weeks. New born babies are known to differentiate the voice of their mothers from other voices.

Although there is no conclusive evidence that this is true, some experts believe that as music has a positive effect on older children, music might also benefit the development of foetuses. So, this can be a good time to start interacting and creating a bond with your unborn baby.

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The magic of touch

You may, occasionally, have a natural tendency to rub your pregnant belly. This is a great way to let your baby feel your touch. Once you begin to notice your baby’s movements in the latter half of your pregnancy, you will notice the baby responding to your touch.

Talk to the baby

Talking to the unborn baby might feel silly and uncomfortable at first but it’s a perfectly normal gesture. Talk to the baby frequently while doing chores around the house, early in the morning or before bedtime. Dads-to-be can also use this method of pre-natal bonding to develop a special bond with the baby. Once the baby is born, he/she will feel a strong connection with the parents as a result of all the talking you both did.

Play music

You can sing or read stories and poems to your unborn tiny tot. Babies grow fond of their mother’s voice right from the time they are in the womb. It’s not necessary to place the headphones on your tummy.Music played at a moderate volume can be heard by the foetus as the amniotic fluid is a good conductor of sound.

At times you may notice foetal movements in response to the music you play. Babies are known to recognise and feel comfortable while hearing voices, sounds and music that they heard while in the womb, even after birth.

Things to consider before playing music

  • Playing very loud music (over 50 dB) can overstimulate the baby and cause premature birth. The baby might also suffer from certain hearing disorders when exposed to loud music.
  • Play music that can help you and the baby relax. Lullabies, soft instrumentals and other soothing music can be a good option.
  • Don’t play music for too long as this research is still not proven yet and you obviously don’t want to cause any harm to your baby.

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Is it safe to have an X-ray during pregnancy?

Yes having an X-ray during pregnancy is generally considered safe. It’s highly unlikely that a diagnostic X-ray during pregnancy will harm a developing baby.

Most X-ray exams including those of the arms, legs, head, teeth or chest won’t expose your reproductive organs to radiation, and a leaded apron and collar can be worn to block any scattered radiation. The exception is abdominal X-rays, which expose your abdomen and your baby to radiation. High doses of radiation can cause changes in a baby’s rapidly growing cells. In turn, it’s possible that these changes could slightly increase a baby’s risk of birth defects or certain cancers, such as leukemia, later in life. Remember, however, that the typical dose of radiation associated with a diagnostic X-ray even one of the abdomen or pelvis doesn’t pose this risk.

Before having an X-ray, tell your doctor if you are or might be pregnant. Depending on the circumstances, it might be possible to do an imaging study that doesn’t involve radiation such as ultrasound or magnetic resonance imaging. In addition, if you have a child who needs an X-ray, don’t hold your child during the exam if you are or might be pregnant. Instead, ask another person to take your place.

If you had a diagnostic X-ray before you knew you were pregnant, remember that any potential risk is exceedingly remote. If you had radiation treatment for a medical condition, the risks might be more significant. Share any concerns about radiation exposure with your health care provider. He or she might consult a medical radiation physicist to calculate your baby’s radiation exposure.

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