General Guidelines During Pregnancy – Diet & Exercise

Diet

Intake of raw fruit and vegetable juices was done 3-4 times a week to regulate the availability of vitamins and minerals to support the pregnancy. As often as possible, try to eat 5 or 6 more servings of fruits and vegetables daily. A rule of thumb to get the best nutrition is to vary the colours of the fruits and vegetables chosen to be ingested daily.

Increase intake of fresh food as there is additional need of protein daily for the development of the foetus.

Omega 3 boosts the immune system and the omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docohexaenoic acid) are essential in fetal brain development.

General food list that she ingests to have a balance diet would be – meat and bone soups, vegetable soups, fish( all types of sea fish and no river or rear fish), eggs, unpasteurised and unhomogenised milk (susu lembu from the Indian milkman) with sprinkle of turmeric, homemade chicken essence, almond milk.

A thorough monthly check up is necessary right from the start from the first month of pregnancy, which includes the checking of weight, glucose and blood pressure and monitoring the development of the foetus together with monitoring other health issues such as varicose veins, position of the growing foetus.

Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts contains DIM (Di-indolymethane) that stimulates more efficient use of hormone estrogen by increasing the metabolism of estradiol.

Always take all foods in moderation only and don’t indulge in any one type of food only.

Food to avoid: alcohol, food that is stale and hard to digest, raw food such as sashimi, raw oysters, caffeine and aerated drinks, high sugary food, smoking. Avoid megadoses of vitamins and minerals that could be harmful to your developing baby.

Drugs that are not prescribed by the gynaecologist, Medicines or home remedies which cause diarrhoea, must be avoided as these can also cause abortion. All drugs should be taken strictly after consultation.

Other Guidelines

Exercise

Avoid physical exercise such as excessive exercises, lifting of heavy objects, postures that cause compression to the abdomen and other trauma to avoid bleeding, abortion or premature labour. Try to get enough rest during this period.

Do not hold the urge to pass urine/motion

Maintain personal hygiene by taking baths regularly, wearing clean and loose clothes and maintain positivity and avoid stressful condition.

Attend yoga session specially tailored for pregnant mother is beneficial for easy delivery. Only do as much as you can and do not strain. Listen carefully to your own body. If you feel discomfort, stop. You will probably need to adapt to each pose with your own body’s physical ability.

An important aspect for the whole duration of the pregnancy is to feel happy and forward looking to welcome the birth of the baby. Do not be stress with all the first 100days after conception due to the hormonal changes in the body. Share your thoughts with your husband and family members so that they will accommodate your feelings. Try to eliminate your negative thoughts and remain happy throughout the pregnancy. Enjoy the feeling of the foetus movement inside your womb and the thoughts of giving birth is such a wonderful thought and experience that is individually felt with your partner.

Meditation would be strongly encouraged daily so that the mother to be, will remain very calm and serene throughout the pregnancy that is filled with loads of laughter and happiness with this enhanced awareness and response to the pregnancy with greater sensitivity. It encourages you to create positive strength in your mind.