Stages of Pregnancy

During the stages of pregnancy, the body experiences different changes, in both aspects- physically and emotionally. One must know about these changes and how to adjust with them. There are three stages of pregnancy called trimesters:

First Trimester.
The time duration of the first trimester of pregnancy is  for three and a half months or 14 weeks. At this stage, one may feel the dreaded morning sickness (occurs at anytime during the day), sore and enlarged breasts. One must get sufficient  quantity of vitamins, minerals and nutrients as they are necessary for growth and development. Consult with the doctor to get the best diet.

Nutrition and Exercise.

  • 2200 calories/day
  • Well balanced, healthy diets with adequate fiber promotes baby’s growth and mother’s energy and comfort
  • Take prenatal vitamins as prescribed
  • Avoid use of alcohol and tobacco
  • Small, more frequent meals may help a nauseous woman get good nutrition
  • Many women can continue to exercise regularly.
  • Daily exercise helps to decrease fatigue and stress
  • Discuss exercise habits with the doctor
  • Avoid overheating and maintain good hydration during exercise.

Second Trimester.
This stage of pregnancy lasts until the end of the seventh month and is the most easiest stage of pregnancy, as the women tend to gain their energy. At this stage, the stomach expands. The feelings of morning sickness that occured in the last trimester tend to reduce, yet some women may continue to experience it but, to a lesser extent. One may also feel the  baby beginning to kick and move.

Nutrition and Exercise.

  • 2500 calories/day
  • Continue to maintain a well balanced diet with plenty of fiber
  • Continue to take prenatal vitamins if prescribed
  • Continue to avoid the use of alcohol
  • Modify the exercise regimen if needed to protect weight bearing joints, back and abdominal muscles
  • Take care with lifting and carrying

Third Trimester.
At the final trimester of pregnancy, one becomes more sensitive, emotional and anxious. Due to the increased size and weight of the baby, causes increased pain often in the back, making feel more uncomfortable and anxious.

Nutrition and Exercise.

  • 2500 calories
  • Resume small frequent feedings to prevent heartburn
  • Continue prenatal vitamins as prescribed
  • Continue to avoid the use of alcohol
  • Adequate hydration and avoid overheating
  • Further modify the exercise regimen as needed to protect muscles and joints
  • Shortness of breath is common on exertion-You may need to reduce the intensity of your exercise regimen if you are becoming too winded
  • Stretch and tone to prepare for childbirth.