It is quite natural to feel stress
and anxiety during pregnancy due to hormonal changes, try to practice
relaxation techniques or join a prenatal yoga or exercise class that should
have a three- fold benefit on you - physical, mental and emotional. Meditation
relaxes your mind and body by enhancing blood circulation to all parts of the
body. It also increases the oxygen utilization of the body cells and reduces
stress.
Heavy exercising is not recommended for pregnant women but
gentle or moderate exercises, such as walking, will be beneficial. walk at
least 15 to 20 minutes every day at a steady and consistent speed in a good
environment. Feet generally get tired and swollen during pregnancy. A refreshing
foot gel with menthol will help you to get rid of it.
A pregnant woman has to eat enough to provide all the
nutritional food for her and also for her growing child. Most practitioners
recommend 300 extra calories per day .Ensure that your food is hygienic and
preferably consists of: carbohydrates are rich in roti, bread, cereal, rice and
pasta. Vegetables are high in fiber and low in fat. They are a good source of
vitamin A, C, folic acid, iron and other minerals. Fruits are rich in vitamin
A, C and potassium, as well as high in fiber
Milk, yogurt and cheese are a great source of protein,
calcium and vitamins
Protein food includes meat, poultry, fish, beans, eggs and
nuts. Make sure to choose lean meats and cut away the surrounding fat.
Don't smoke and don’t expose yourself to second-hand smoke.
Don’t take alcohol.
Ensure that you go to bed at the same time every night. This
makes your body on a schedule. Get sufficient sleep-at least eight hours a day.
Try to sleep on left side, as it would give adequate oxygen supply to your
fetus.
Skin is under a lot of pressure during pregnancy especially
in the abdominal area. Massaging your bump with a tummy massage gel will keep
skin supple and elastic in areas that leads to stretch marks skin may become
oily and sensitive due to hormonal changes, use mild products and avoid
products with harsh chemicals such as AHAs and Glycolic acids.
For younger skin and good health, eat fruits and vegetables
rich in anti-oxidants. According to this study, Journal of Agricultural and
Food Chemistry, the 20 most antioxidant-rich foods are as follows: Small red beans
(dried), Wild blueberries, Red kidney beans (dried), Pinto beans, Blueberries,
can berries, Artichoke hearts (cooked), blue berries, dried prunes, ras
berries, straw berries, granny smith apple, red delicious apple, pecans, sweet
cherries, black plum, russet potato (cooked), black beans, plum, gala apple.
Omega-3-fatty acids
Omega – 3 fatty acids are present in some types of fishes
and are commonly known for their various health benefits, especially, improving
the functioning of cardiovascular system.
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