Diet tips for a winter pregnancy by Mrs. Edwina Raj

Being pregnant in winter is definitely better compared to summer as the cooler weather balances your naturally high internal temperature. It reduces the increased sweating during the third trimester. Although, winter is also associated with flu, common cold, infections, chills, etc.

Diet for Pregnancy during winter needs to be taken special care of. Your food intake is responsible for boosting your immunity. You must also keep yourself well hydrated and prevent your skin from becoming dry.

Here are some healthy eating tips to keep you and your growing foetus safe during winter:

  • Eat plenty of fruits and vegetables to ensure a robust immunity.
  • Amla, or Indian gooseberry, is one of the richest sources of vitamin C. Add it to chutneys or drink it as amla juice, or you have it as sweet amla murabba. Vitamin C helps your body fight infection, and acts as an antioxidant, protecting cells from damage.
  • Drink kesar (saffron-few strands) milk which is also an antioxidant to help in improving your immune system.
  • To keep your skin hydrated by drinking plenty of fluids. Keep a bottle of water handy and sip water regularly. It is important to stay hydrated even if you don’t feel thirsty.

by Mrs. Edwina Raj , Nutritionist.

10 More Vegetarian Superfoods For Pregnant Women

In our earlier blog, we had discussed the top 10 Superfoods for Vegetarians. These are 10 more Super Rich & Nutritious foods that make a remarkable impact on your health. 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 nurture a new life within.

Along with healthy food, regular exercise can prevent the risk of birth defects and depression. Low iron levels can cause lethargy during pregnancy. Hence, 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.

 

1)Tofu

Essential Nutrients: Packed with protein, iron, calcium, magnesium, vitamin A and vitamin K.

Health Benefits: Essential for normal blood clotting, particularly after the birth, helps in building essential cells that forms vital body organs.

2)Avocado

Essential Nutrients: Powered with protein, folic acid, potassium, vitamin C, and vitamin B6, high calories.

Health Benefits: Helps in forming your baby’s brain and nervous system, building up tissues, helps to combat morning sickness. The high calorie helps those who want to gain weight during pregnancy.

3)Cereal

Essential Nutrients: Power house of energy, folic acid, fibre and vitamin B.

Health Benefits: Fortified cereals make great for an energetic breakfast. You need energy as you progress through your trimesters to support your child as well.

4)Cabbage

Essential Nutrients: Wholesome goodness of thiamin, folic acid, vitamin E, A, B6, C, K, calcium, magnesium, manganese, phosphorus, potassium, fibre & iron.

Health Benefits: These vitamins aid in healthy breast-milk production. Chilled cabbage leaves placed in your bra help to soothe sore breasts during & after pregnancy. Magnesium improves blood flow.

5)Chickpeas

Essential Nutrients: Rich in calcium, magnesium, zinc and folic acid.

Health Benefits: Hummous (made from chickpeas) with peta bread makes a tasty snack. Fibre balances glucose levels; iron helps combat anaemia.Folic acid is vital for baby’s development.

6)Oils and Fats

Essential Nutrients: Entails omega-3 and omega-6 fatty acids, antioxidants.

Health Benefits: Quintessential for cell function, brain and eye development.Go for the extra virgin olive oil. it lowers blood pressure and improves cardiovascular health by providing protection against heart disease, depression, cancer, high cholesterol and dementia.

7)Oatmeal

Essential Nutrients: Packed with fiber, protein and vitamin B6. It can be fortified with iron & folic acid.

Health Benefits: Whole grains containing complex carbohydrates that release energy slowly after you have eaten it. A bowl of oatmeal or porridge is a great start to the day and will help combat any fatigue which sets in mid-morning.

8)Tomatoes

Essential Nutrients: Contains vitamins A and C.

Health Benefits: Low fat tomatoes have the ability to regulate blood sugar, reduce stress, cure headaches and even protection against gall & kidney stones.

9)Going Nuts over Nuts

Essential Nutrients: Proteins, manganese, omega-3 fatty acids, selenium, magnesium, Vitamin E.

Health Benefits: They are memory-boosting foods, helps development of child’s brain and eyes, reduced risk of premature baby. Indulge guilt-free in almonds, walnuts, flax seeds, reduced risk of heart diseases.

10)Whole Wheat

Essential Nutrients: Plentiful of iron, fiber, Vitamin B complex and protein.

Health Benefits: Along with energy boost to the body, it releases energy from muscles, iron fights anemia & eases constipation. Brown rice & millets are considered a healthier option.

Are you a working Mom?

If you are a working woman and you happen to be expecting, it is important for you to apply for your maternity leave. The Maternity Act of 1961 under the Indian Constitution lays down the maternity rights for women across all the industries ranging from industrial to agricultural. Any woman who is entitled to a salary from her employer is entitled to this maternity leave under this act.

Maternity leave is important for every expecting mother. However, in many cases there are demanding situations which require her to work in order for her to pay her bills and take care of her household. For instance, women who work as nurses, waitresses or teachers do not get the liberty to work from home because such is the nature of their jobs. They do not have the option of working through e-mails also. Thus, they end up returning back to their jobs as quickly as possible because they have bills to take care of and cannot afford to lose their jobs.

Research claims that it is extremely of high importance that a woman, while she is pregnant must take enough maternity leave to ensure good health for her baby and herself. During pregnancy, it is important for her to take adequate rest, eat healthy and remain stress free. And when women work during pregnancy, they are naturally inviting work stress and an imbalance in their work-life. Maintaining a work-life balance is of utmost importance in a working woman’s life. This escalates to a higher importance during pregnancy. Few women give more importance to their work and tend to ignore matters related to their health.

Once you become a mother, your responsibilities are doubled and you need to make greater efforts to maintain a healthy work-life balance. It has been observed that women with short maternity leave tend to fall prey to negative outcomes in terms of health, stress and the baby’s health. And it has been observed that women with two or three month old infants, working full-time reported higher levels of stress, depression and poor health conditions when compared to women who stay at home during their pregnancy, and for a while post-pregnancy. Not only does it affect the mothers, it has an adverse effect on the children also. Conditions like clinical depression, anxiety and psychological distress might sustain in your child’s life.

In many cases, the issue is not about the expecting mother taking maternity leave, it is about the employers who are whiny about giving adequate maternity leave. Hence, the real problem comes down to how many days you can take off under maternity leave. It is all about the time you devote towards your motherhood and towards your baby once you deliver. Being a mom is not easy, especially a working mom. It has its own set of challenges to overcome. The key to this challenge lies in smart maintenance of work-life balance.

 

Early Signs Of Pregnancy

It’s been 7 days past your due date and now you are keen to know if you are pregnant. Missed periods are one of the surest signs of pregnancy. However, you cannot conclude the same without viable symptoms and tests.

Home Pregnancy Test

Home pregnancy tests after missed periods are very reliable. And if it’s positive then hurrah! Let’s celebrate for the coming of a baby!

You may experience some of these early signs of pregnancy.

1.Fever:

Your body temperature above 100.4 degrees indicates an infection; you should see the doctor. Pregnancy stresses out the immune system, thus you are prone to infections. The symptoms may include fever, cough, cold nausea, diarrhea, and vomiting.

2. Prickling Sore Nipples

As your body flushes out pregnancy hormones in the blood, you may feel your breasts sore or swollen and a prickling sensation around your nipples. It occurs during the first few weeks. You can also blame your hormones if notice the bluish veins beneath the skin.

3. Mood Swings

The dormant volcano inside you suddenly becomes active when your husband forgets to close the toothpaste cap. You suddenly get moody and your emotions are on a roller coaster ride. Well, if you are pregnant and you get your mood swings too often, dear husbands all the best!

4. Feeling Sick Nausea/Dizziness

Most women experience morning sickness (even during the nights for some). Occurring during the second trimester, you may feel like vomiting. Ensure sure you eat well and drink plenty of water and juices.

5. Feeling Tired & Fatigue
It’s not uncommon to find your energy draining out quickly. The low blood sugar and low blood pressure can take you for a roll. Indulge in eating healthy food to refrain yourself from getting exhausted & zoned out. It also helps in controlling birth defects.

6. Shortness of Breath

Do you find it difficult to climb stairs? The growing fetus needs oxygen, just as you do. Occurring from the second trimester onwards, the baby starts to put pressure on your lungs and diaphragm, making it slightly difficult for you to cope with your oxygen and energy levels.

6. Frequent Urination

One of the most annoying things most women experience during the second and third trimester is the need to urinate frequently. Accounting for the production of a larger volume of fluids and blood in your system, your kidneys work extra hard & more pressure is exerted on your bladder.

7. Backaches

If you experiencing frequent back pains, it could mean your ligaments are loosening to support your posture when your body gains weight and shifts the center of gravity.

8. Food cravings and Sensitivity towards Aromas

You may tend to suddenly develop a craving for a particular food or just go off some foods. Some can’t stand the taste of coffee and eggs; while others love to indulge in foods like ice-creams, tamarind, pickles, mangoes, etc. Your sensitivity towards aromas from food or cooking becomes more prominent.

9. Spotting & Cramping
Spotting during early pregnancy is caused by the hormones facilitating the implantation of the egg in the uterine wall. It takes place within two weeks. Spotting maybe a light pink or brown-coloured stain. An uncomfortable cramping in lower abdominal region could occur due to the stretching of skin. You may also encounter vaginal discharge or bleeding.

10. Constipation and Bloating

You hate to feel puffy or bloated up, because it not only brings discomfort but also because it makes you look fat in your favourite tees. It may be the progesterone hormone, which slows down your digestive system.

11. Darker nipples
The body prepares to breast feed the child. Hence, you may notice the patch of skin around your nipples (areolas) gets darker. More prominent during the last stages of pregnancy, your nipples become more erect. Shift to more comfortable inner wear that supports these changes occurring to welcome the new life.

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.

15 Tips for a healthy pregnancy

1) When in doubt, ASK. See a gynaecologist. It is essential to consult a doctor when you have missed your periods. She will guide you well through your most crucial phase : the first trimester.

2) Change your food habits to include a healthy variety of foods.

3) Food Hygiene : One should be aware about the environment & food intake as it has a direct implication on your fetal health. Undercooked meat or unpasteurized milk can be toxic & fatal to your baby’s health.

4) Stop smoking. The risk of child birth defects triple with smoking.

5) Take early pregnancy classes like lamaze & yoga. Stretching exercises help your muscles relax & keep cramps at bay. These foster physical as well as mental relaxation.

6) Follow a regular exercise regimen  it will help you stay in shape throughout your pregnancy, ease birthing process & help lose your post-pregnancy weight faster.

7) Incorporate some pregnancy super foods that you may have never tried before like quinoa, broccoli, avocado, blueberries, flax seeds to name a few. 

8) Drink at least 8-10 glasses of water. Keep yourself well hydrated to avoid fatigue & dizziness.

9) Practice pelvic tilts to overcome lower back pain & help baby assume a good birth position which will be pivotal during birthing.

10) Alcohol Addiction is detrimental to your baby’s health. It can cause birth defects, disorders or even lead to miscarriage. The first trimester is crucial in deciding your baby’s health condition.

11) Attend breast-feeding classes to prepare yourself to nurture your child during it’s formative years. A well breast-fed child has higher immunity, lower risk of obesity & higher resistance towards allergies.

12) We know you love shoppin. Indulge in a shopping spree & enjoy the beautiful & unforgettable journey of Motherhood.

13) We know you love your morning coffee. But too much caffeine is said to increase the risk of miscarriage & have other implications like low birth weight. So next time judiciously choose your morning beverage.

14) It is a common belief that a pregnant woman should consume double the amount of food since she is also feeding her child. UNTRUE. A woman with normal weight need not consume not more than 300-400 additional calories to her daily diet  that’s just about a bowl of curd.

15) Relax! It maybe your first or third pregnancy. We understand your anxiety & fear of the unexpected. Do not stress out. Pamper yourself at a spa. 

Healthy Pregnancy, Happy Motherhood.

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 Antenatal Visits

Antenatal or prenatal care refers to the care that a woman receives during pregnancy. This includes healthcare services to the would-be mother as well as the unborn baby. Also, other health concerns regarding pregnancy are addressed during antenatal visits.

Most women do not realise the importance of consulting a gynaecologist right from the beginning of pregnancy.Often, they try to evade pregnancy tests and scans in trying to curb costs.However, care for the mother and the baby should begin as soon as pregnancy is confirmed.

In this blog we will highlight some of the most important benefits of prenatal visits to a healthcare centre.

Prenatal check-ups during the first trimester

  • During the first trimester, the mother needs to ensure that she consumes a well-balanced diet so as to provide the baby with all the necessary nutrients for growth and development. Folic acid supplements are recommended as they reduce the risk of neural tube defects in the foetus during the first 12 weeks.
  • Consuming alcohol and smoking during pregnancy increases the risk of premature delivery and birth d
  • effects in the foetus. Visiting the obstetrician during early pregnancy can help you receive important advice regarding diet and lifestyle.
  • Certain medications can be extremely harmful to the unborn baby. If you have any pre-existing medical conditions, an antenatal check-up will help you understand how it can affect your pregnancy and your healthcare provider will advise you on ways to bring it under control.
  • Also, it is during the first trimester that the first ultrasound scan is done to observe the development in the foetus and to determine the expected date of delivery. Multiple pregnancies can be identified during the scan.A blood test will also be conducted to rule out possibilities of infections, blood cell count, blood typing, and screening for Rh antibodies.

Prenatal check-ups during the second trimester

Until the end of the second trimester, you will typically have an antenatal check-up every 4 weeks. Tests that you can expect during this time include:

  1. Urine test  you will be asked to give a urine sample to check for blood sugar and protein.
  2. Blood test  is conducted to rule out possibilities of infections, blood cell count, blood typing, and screening for Rh antibodies.
  3. Ultrasound  ultrasound scan helps observe the developments like heart rate, head-to-toe measurements in the foetus, etc. Down syndrome, which is a chromosomal abnormality, can also be identified during this stage.
  4. Measurements  the size and shape of your uterus is measured.
  5. Blood pressure and weight  your blood pressure and weight will be checked at each prenatal visit.

Prenatal check-ups during the third trimester

In the third trimester, you will be expected to visit your obstetrician every two weeks.This helps identify the position of the baby as it drops low in the uterus in the head down position, in preparation for the birthing process, towards the end of the trimester.

Without regular prenatal check-ups, problems in the placenta, foetal abnormalities and other complications will go unnoticed, posing a health threat to both the mother and child. Even if you feel perfectly fine or have gone through healthy pregnancies previously, you still require regular antenatal check-ups from the beginning of your pregnancy until the birth of your baby.

Remember, there is no substitute for good prenatal care!

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 Tackle Pregnancy Stress

Pregnancy is an experience that defines the essence of womanhood. If you are pregnant you could be experiencing a mixed bag of emotions. You feel extremely excited about the day you will hold your little bundle of joy in your arms and on the other hand you have a myriad of anxieties.

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Listed below are some common worries you might go through and ways to effectively handle these anxieties.

1.Nausea, weight gain, stretch-marks! How do I cope with bodily changes?

Well, it’s true that the onset of pregnancy can be pretty difficult for many mothers to be. Tiredness, nausea, constipation, heartburn, an itchy belly, the list goes on. The good news is that for most women, the nausea subsides by the end of the first trimester. A well balanced diet with adequate amounts of fluids can help tackle digestive problems. For stretch marks and itching, a mild lotion applied in the early stages is a good remedy. If you are suffering from extreme pregnancy symptoms your healthcare-provider can prescribe some medication that is safe during pregnancy.

2.Which hospital should I go to?

Yes, you do need to decide where you want to go for all your pre-natal scans and check-ups. This is very essential because it ensures that you and the baby remain healthy. Early ultrasounds help confirm your due date (if you do not remember the date of your last menstruation cycle). Ultrasounds are also instrumental in detecting genetic abnormalities like the Down syndrome.

Choosing a hospital or birth centre will also help you in getting a fair knowledge about charges and birth packages. You will also be more comfortable with your doctor and hospital on the whole.

3.Is my baby ok? Is it getting enough nutrition?

Mums-to-be also worry about their unborn tiny tots throughout pregnancy. While this is a perfectly natural tendency, you want to make sure you don’t go overboard with your concerns and worries. Follow your doctor’s advice regarding medications, food and exercise. Keep up with all your ante natal medical check-ups and don’t exert your body.

4.Will I be able to handle labour pain or should I go for a C-section?

This is one thought that women contemplate even before they conceive. Most pregnant women opt for natural vaginal deliveries and yes, it is true that they can be painful. But then again, there are some things you can do to prepare your body and mind to deal with labour pain effectively. Sign up for a prenatal class where your learn nutrition, meditation and exercise strategies like Lamaze. You can also talk to your obstetrician about delivery and pain control options.

Natural vaginal delivery is the preferred childbirth option compared to Caesarean section due to its faster recovery time.

5.Will I be a good Mom?

Of course you will! There is no reason to think otherwise. Take things one day at a time. The main thing to do here is to accept any help that comes your way. Don’t hesitate to get help and support from family and friends. Pregnancy and motherhood can involve a lot of physical and mental stress. Include your spouse in every aspect of your pregnancy and baby care. Don’t try to do everything on your own. Rest whenever you feel tired. Let your maternal instincts take over and enjoy every moment of your pregnancy.