Exercise and nutrition are two most important aspects that should not be neglected during pregnancy. Proper nutrition will ensure that both mother and child will get the right kind and right amount of vitamins and minerals for proper development. Malnutrition during pregnancy often results in prematurity, low birth weight babies, abortion, stillbirth, and congenital defects. On the other hand, proper exercise will come in handy to strengthen the muscles used during labor and delivery.

The nutritional assessment is based on the diet history of the mother. Factors such as food preference, eating habits, religious or cultural influences, occupation and educational level are taken into consideration. Ideally, 2300 to 2700 calories a day should be taken during the entire course of pregnancy. Special attention and proper guidance must be given to pregnant adolescents, obese, or those with low pre-pregnancy weight and successive pregnancies. Even vegetarians need proper nutrition counseling because although they have high vitamin and mineral intake, vegetables have low protein content and may lack many essential amino acids that are only found in animal sources.

Food sources high in protein, Vitamin A, B, C, D, and E should be included in the diet of a pregnant woman. Eating folic acid-rich foods, such as asparagus, should also be encouraged because folic acid is essential to produce healthy red blood cells and prevent anemia. Calcium intake in the form of milk, cheese, and yoghurt should be increased because calcium is necessary for lactation and healthy bone formation for the fetus. Taking iron-rich foods is especially important during the last trimester to ensure that the fetus will have enough iron stores to last him during infancy when intake is mainly milk, a food that is deficient of iron.

Contrary to common belief, exercise during pregnancy is not contraindicated but should be done in moderation. Exercises should be individualized and designed according to age, physical condition, and stage of pregnancy. Swimming and tennis are not restricted unless done for the first time. Some of the recommended exercises during pregnancy are:

1. Pelvic rocking – Position yourself on your hand and knees. Contract your abdominal muscles to tilt your pelvis under. When this is done properly, it relieves low backaches and abdominal pressure, maintains good posture, and strengthens abdominal muscles after delivery.

2. Modified knee-chest position – Position yourself on all fours. Bring your knees closer to your chest then hold. This exercise relieves pelvic pressure and cramps in the thighs and buttocks. This may also relieve discomforts associated with hemorrhoids.

3. Shoulder circling – Sit on a chair with your backs straight. Rotate your shoulders inward for eight counts and then outwards for another eight counts. Frequency and repetition may be increased through time. This exercise strengthens the muscles of the chest.

4. Squatting and tailor sitting – Squatting is accomplished by keeping your legs apart when picking up objects to maintain balance. Tailor sitting, on the other hand is accomplished by doing an Indian sit and stretching your arms over the head. These exercises stretch and strengthen the muscles in the perineal area, increase circulation in the perineum, and make pelvic joints more pliable. When standing from a squatting position, always raise the buttocks first before raising the head to prevent postural hypotension.

5. Kegel exercise – This can be done by alternately contracting and relaxing the muscles of the pelvic floor to relieve congestion and discomfort in the pelvic region. Additionally, this exercise tones up the muscles of the pelvic floor.

6. Walking

A pregnant woman undergoes a variety of emotions during pregnancy, from the start of confirming pregnancy up to the period after child birth. It is believed that a baby in the mother’s womb can feel whatever emotion the mother is feeling. These emotions can negatively or positively affect the child’s development all throughout the period of pregnancy. This article aims to describe the normal emotional responses not only of the expecting mother but also the expectant father during pregnancy.

During the first trimester, the fetus is perceived to be an unidentA pregnant woman undergoes a variety of emotions during pregnancy, from the start of confirming pregnancy up to the period after child birth. It is believed that a baby in the mother’s womb can feel whatever emotion the mother is feeling. These emotions can negatively or positively affect the child’s development all throughout the period of pregnancy. This article aims to describe the normal emotional responses not only of the expecting mother but also the expectant father during pregnancy.A pregnant woman undergoes a variety of emotions during pregnancy, from the start of confirming pregnancy up to the period after child birth. It is believed that a baby in the mother’s womb can feel whatever emotion the mother is feeling. These emotions can negatively or positively affect the child’s development all throughout the period of pregnancy. This article aims to describe the normal emotional responses not only of the expecting mother but also the expectant father during pregnancy.

During the first trimester, the fetus is perceived to be an unidentified concept with great implications for the future but without a tangible evidence of reality. Some women may feel a degree of rejection, denial, and repression especially if the pregnancy is unplanned. At this time, the woman is faced with the psychological task of accepting the pregnancy. It is important that proper guidance be given regarding the importance of prenatal check-ups for both the baby’s and the mother’s well being. It is also advisable that appropriate education about the bodily changes occurring during pregnancy be emphasized at this stage for the mother to recognize the abnormal from the normal body adaptations during pregnancy.

In the second trimester, or the fourth to sixth month of pregnancy, the fetus is recognized as a separate entity. It is at this time that both mother and father fantasize about the appearance of the baby. Excitement over whose physical attributes, such as the color of the hair, color of the eyes, type of nose, etc. will be taken after by the baby. The mother’s psychological task at this stage is accepting the baby.

The mother begins to have a personal identification with the real baby about to be born during the third trimester. Preparing for the baby and the labor process is the psychological task during the seventh to ninth month of pregnancy. Both parents develop realistic plans for future child caring responsibilities. Couples discuss whether or not the mother will be allowed to go back to work or should stay at home full-time to watch over the baby. Some apprehension on whether or not the woman will be a good mother is common at this time, especially if it is the woman’s first pregnancy. This is the best time to teach the expectant parents about infant feeding methods and family planning. Fear of their baby’s death is also common at this time and may be allayed by letting the pregnant woman listen to the fetal heart sounds.

During the first trimester, the fetus is perceived to be an unidentified concept with great implications for the future but without a tangible evidence of reality. Some women may feel a degree of rejection, denial, and repression especially if the pregnancy is unplanned. At this time, the woman is faced with the psychological task of accepting the pregnancy. It is important that proper guidance be given regarding the importance of prenatal check-ups for both the baby’s and the mother’s well being. It is also advisable that appropriate education about the bodily changes occurring during pregnancy be emphasized at this stage for the mother to recognize the abnormal from the normal body adaptations during pregnancy.

In the second trimester, or the fourth to sixth month of pregnancy, the fetus is recognized as a separate entity. It is at this time that both mother and father fantasize about the appearance of the baby. Excitement over whose physical attributes, such as the color of the hair, color of the eyes, type of nose, etc. will be taken after by the baby. The mother’s psychological task at this stage is accepting the baby.

The mother begins to have a personal identification with the real baby about to be born during the third trimester. Preparing for the baby and the labor process is the psychological task during the seventh to ninth month of pregnancy. Both parents develop realistic plans for future child caring responsibilities. Couples discuss whether or not the mother will be allowed to go back to work or should stay at home full-time to watch over the baby. Some apprehension on whether or not the woman will be a good mother is common at this time, especially if it is the woman’s first pregnancy. This is the best time to teach the expectant parents about infant feeding methods and family planning. Fear of their baby’s death is also common at this time and may be allayed by letting the pregnant woman listen to the fetal heart sounds.ified concept with great implications for the future but without a tangible evidence of reality. Some women may feel a degree of rejection, denial, and repression especially if the pregnancy is unplanned. At this time, the woman is faced with the psychological task of accepting the pregnancy. It is important that proper guidance be given regarding the importance of prenatal check-ups for both the baby’s and the mother’s well being. It is also advisable that appropriate education about the bodily changes occurring during pregnancy be emphasized at this stage for the mother to recognize the abnormal from the normal body adaptations during pregnancy.

In the second trimester, or the fourth to sixth month of pregnancy, the fetus is recognized as a separate entity. It is at this time that both mother and father fantasize about the appearance of the baby. Excitement over whose physical attributes, such as the color of the hair, color of the eyes, type of nose, etc. will be taken after by the baby. The mother’s psychological task at this stage is accepting the baby.

The mother begins to have a personal identification with the real baby about to be born during the third trimester. Preparing for the baby and the labor process is the psychological task during the seventh to ninth month of pregnancy. Both parents develop realistic plans for future child caring responsibilities. Couples discuss whether or not the mother will be allowed to go back to work or should stay at home full-time to watch over the baby. Some apprehension on whether or not the woman will be a good mother is common at this time, especially if it is the woman’s first pregnancy. This is the best time to teach the expectant parents about infant feeding methods and family planning. Fear of their baby’s death is also common at this time and may be allayed by letting the pregnant woman listen to the fetal heart sounds.

The woman’s body was magnificently designed and bestowed with the powerful ability to adapt to any change occurring in times of stress or infirmity. One such period of stress is pregnancy. This article aims to explain the normal body adaptations during pregnancy and how to effectively manage and alleviate the discomforts associated with pregnancy.

During the end of the first trimester, there is a gradual increase of about 30 to 50% in the total workload of the heart. It reaches its peak during the sixth month of pregnancy. As a consequence, the expectant mother becomes easily exhausted and sometimes feels short of breath. Palpitations are common and may be due to the stimulation of the sympathetic nervous system on the first half of pregnancy, and an increased pressure of the uterus against the diaphragm during the second half of pregnancy.

Poor circulation results from the pressure of the gravid uterus on the blood vessels of the lower extremities. This can be prevented by raising the legs above the level of the hips during rest periods. Varicosities on the lower extremities are also common. Wearing elastic and support hose early in the morning upon waking up will promote blood flow; thus, prevent stasis of blood in the lower extremities. The application of elastic bandage from the foot to the trunk will help avoid congestion and impaired circulation in the distal part. Do not wrap the toes to determine if there is adequate circulation. Avoiding the use of constricting garters will also help address this problem.

Constipation and flatulence are common gastrointestinal discomforts during pregnancy. They may be due to the displacement of the stomach and intestines resulting to slower peristalsis and gastric emptying. Increase in fluid intake and roughage in the diet, establishing a regular time for bowel movement, and increasing exercise are some of the effective ways to manage constipation and flatulence. The use of stool softeners is also recommended. However, harsh laxatives should be avoided.

Hemorrhoids are another common complaint during pregnancy. These are due to the pressure exerted by the enlarged uterus on the intestines. Cold compress with witch hazel or Epsom salts or a hot sitz bath will help relieve the discomfort associated with hemorrhoids.

During the last trimester, heartburn is a common discomfort experienced by pregnant women. This is due to the increase in progesterone which is believed to decrease cardiac motility. As a result, the reversed peristaltic waves lead to the regurgitation of acidic stomach contents that cause the irritation. To manage this, it is recommended to take pats of butter before meals. Fried and fatty foods should also be avoided. Sips of milk at frequent intervals and small frequent meals are suggested. Antacids such as milk of magnesia may be taken, but never sodium bicarbonate, such as Alka Seltzer or baking soda, as these promote retention of fluids.

In attempts to change the center of gravity, pregnant women stand straighter and taller resulting in a lordotic position (often termed as the “pride of pregnancy”). The wobbly gait makes the pregnant women more prone to accidental falls. Thus, it is advisable to use low-heeled shoes and refrain from using the bath tub unless accompanied or non-skid materials are placed at the bottom of the tub or on the bathroom floor.

Leg cramps is another common complaint during pregnancy. This is caused by the pressure of the gravid uterus on the lower extremities, fatigue, and muscle tenseness. Frequent rest periods with feet elevated should be taken. The use of warm and comfortable clothing and an increase in calcium intake (through Calcium tabs and Calcium-rich foods in the diet) is highly recommended.

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