Nine months, while you are expecting the birth of your baby, are filled with awe, joy, planning and excitement. Your body is changing, emotions are aggravating, and even if this is not your first pregnancy, you still worry: read articles, forums and social networks in order to better prepare.
Recently, the Mann, Ivanov and Ferber Publishing House has published a useful book for parents, “I Will Be a Mom”. It was written by the sisters Marina Fogl and Dr. Chiara Hunt, founders of the Bump Class birth preparation course in London. Their goal was not so much to practically and technically prepare young parents for the birth of the baby as to help them fully experience the joy and happiness of the waiting period, instill calm and confidence in them. Especially for mothers from Russia, the book is supplemented with useful information from domestic experts: physiotherapists, obstetricians, anesthetists, breastfeeding specialists and pediatricians give tips and advice. We answer 5 interesting questions of expectant mothers, based on information from the book.
How much should I gain during pregnancy?
On average, weight during pregnancy increases by 13.8 kg. Approximate weight gain by trimester: 1st trimester - 3 kg; 2nd trimester - 6.5 kg; 3rd trimester - 4.5 kg (more at the seventh-eighth months and less at the last).
For each woman, the weight gain indicator is individual, in addition, changes in body weight occur every week. Women with initially low weight gain more; overweight women - less. Tall women usually gain more weight than low women. In women who have greatly increased breast volume, usually with this increases body weight. On average, a woman with a normal weight should expect that her weight gain during pregnancy will be from 11 to 16 kg.
With a healthy diet, you do not need to "eat for two." On average, you only need 100 kilocalories a day more. Eat if you are hungry, but let it be healthy food. Pregnancy should not be considered an excuse to pounce on “harmful” foods, or in general there is more than your body and child require — most women then regret it very much.
Should I do sports during pregnancy? How intense should exercise be?
Stamina and strength are useful not only during childbirth: in the last months of pregnancy, when you gain weight, you will undoubtedly need additional strength. And the burden of caring for a newborn will compete with any sports.
Expectant mothers often put sports on the very bottom of an endless to-do list, but sports should be a priority: a healthy, strong mother who can cope with the physical burden of motherhood can take better care of her baby.
The intensity of physical activity during pregnancy depends on your physical form before it. As a rule, at the very beginning, you should perform up to 80% of the load that you coped with before pregnancy, and then adjust it. Always trust your intuition: if you feel pain while doing some exercise, switch to something else. On average, the heart rate during sports should not exceed 140 beats per minute. Or orient yourself this way: you should perform the exercises in such a rhythm that you can easily maintain a conversation with another person.
Avoid:
- Contact sports.
- Sports with a high risk of falling - for example, skiing, horse riding, cycling.
- Scuba diving.
- Sports with a heavy load, if you have not practiced them before, such as running.
- Exercises for which you need to lie on your back (after the 16th week of pregnancy).
Please note that from about the 8th week of pregnancy, the hormone relaxin begins to be produced in your body, due to which the muscles, joints and ligaments become softer, which allows the body to adapt to the growing fetus. This increases the risk of injury, so do not overdo it in training.
What shoes should be worn during pregnancy?
In an ideal world, all pregnant women immediately give up high heels and switch to safe and comfortable shoes. But in real life, we are not always inclined to the most reasonable option, sometimes because of the desire to look beautiful, short or our whims.
If you prefer to walk in high heels, for example at work, buy low-heeled shoes. The heel should be as stable as possible - instead of stilettos on the strap, select shoes on the platform, with a thicker heel or wedges. When wearing high-heeled shoes, bring a spare pair of shoes with you. Thin ballet shoes are not the most ideal option during pregnancy, as they do not provide sufficient support for the legs. But, most likely, you will not be able to squeeze your favorite pair of sandals into your handbag, so ballet shoes are still better than nothing. Try not to walk very high heels for a very long time and sit more. If you have a long walk, it's time to think about a comfortable pair of shoes. Wear sneakers and if necessary change them to other shoes when you get to your destination.
How to get comfortable in bed?
When a woman’s tummy grows and weight increases, it becomes uncomfortable for her to lie for a long time. If your limbs become numb, try a soft mattress or put a down duvet under the sheet. Perhaps you will be more comfortable if there is additional support for the abdomen and body. Many women enjoy using a special pillow for pregnant women, while others put a duvet or pillow under their stomach or back. Ideally, a woman should get used to sleeping on her left side. According to research, this situation is optimal for both the expectant mother and the child, but you can sleep on the right side.
How to deal with “useful” tips?
The more noticeable the pregnancy is to outsiders, the more advice, recommendations and opinions you will hear from others. Often they will be contradictory, inaccurate and uninvited. Determine one person whose opinion will be decisive for you — it may be a pregnant teacher, a good friend, or a doctor — and ignore the rest of the advisers.
