For any female, pregnancy is one of the most beautiful journeys to walk through. A female goes through thousands of changes both physical and emotional.
To have an easy normal pregnancy, In earlier days we used to have many dadi ma around us who used to take care of us with their “Nuskhe”, “aise nai karo, waise baitho, khoob chalo” but as we are turning out to be increasingly atomic and escaping from our underlying foundations and some delightful tips
Apart from all these pregnancy tips one should always focus on good and positive thoughts, try to listen good smoothing music this will help you in keeping calm and composed during pregnancy times
But not to worry, we are here to make your pregnancy time a beautiful, easy and comfortable journey. Here are some 5 Tips for an Easy Labor and Delivery which you can easily incorporate in your daily routine.
Walk. Walk. Walk.
Walk as much as possible. Strolling is the one exercise that suits pregnant ladies of all unique wellness levels. It is as delicate or as trying as you need it to be. It requires no venture (all you truly need is a decent pair of shoes and a water bottle). Furthermore, you can do it about anyplace, whenever. Reasons like "I despise the gym," or "I've never worked out" just won't fly. (2) Being active during your pregnancy will improve yours and your baby’s health. You are less likely to suffer from common pregnancy complaints, such as tiredness, varicose veins and swollen feet, if you stay active. Staying active in pregnancy has great benefits. It reduces your likelihood of pregnancy problems, such as gestational diabetes or high blood pressure. It helps you sleep better. It reduces anxiety levels.
2. Healthy Food – Eat A Rainbow
Eating well means eating a range of different kinds of food from the main food groups every day
Eating a balanced and varied diet makes sure you have all the nutrients you and your baby need during your pregnancy. Try to avoid eating food that has lots of sugar and salt, and choose foods from each of these groups every day – they are all important for your health now and after your baby is born.
Choose vegetables and fruits that are different colors - orange, red, green, yellow, white and purple fruit and veg all have different nutrients so aim to 'eat a rainbow'!
Meat, poultry, fish, eggs, beans and pulses, nuts, seeds, tofu and other meat alternatives provide protein and the important nutrients iron and zinc. Protein builds new tissue for bones, muscles and organs, so it's vital for your baby's growth.
Choose wholegrain, wholemeal or multigrain versions of foods such as bread, rice and pasta. These will give you more fiber and other nutrients and fill you up more.
Milk and Dairy product- These include milk, cheese and yogurt. Dairy foods are a good source of calcium, which, along with vitamin D, is important for strong bones and teeth
3. Squats – A must do
Squats is the most beneficial exercise for every woman preparing for a vaginal delivery close to her due date. Due to its role in facilitating smoother deliveries, squats are considered to be the best exercise for easy labor. The best way to do squats is by using a medicine ball, keeping it between the lower back and the wall and rotating the toes and knees as wide apart as possible. It is recommended to do 10 to 15 squats daily in this position for expecting mothers to have a great delivery experience.
4. Breathing Exercise
We breathe without monitoring it. Be that as it may, during pregnancy, the very demonstration of breathing can assist us with cruising through the monotonous nine months and long stretches of 'burdensome' work!
The issue is that a large portion of us don't generally have a clue how to breathe 'right'.
Focus on your body and you'll see that you are taking shallow breaths. Be that as it may, during pregnancy you need full breaths.
Be that as it may, profound breathing takes practice to consummate.
Here are few tips for you
a. As your baby grows, your body requires more oxygen to function at its optimum. Your baby too needs adequate oxygen to grow properly. Shallow breathing is not sufficient to provide the body with ample oxygen. But with these breathing exercises, your body will get the oxygen it needs.
b. Anxiety and stress are a part of the whole pregnancy experience. With breathing exercises, you can stay calm and de-stress.
c. As you deep breathe, you provide your body with more oxygen. This in turn provides relief from achy joints and muscles.
d. The one thing most pregnant women dread is labor. But if you practice breathing exercises regularly, labor won’t be such a huge battle. It will allow you to manage your contractions and labor pain better.
Benefits of Breathing Exercise
Helps Deal with Morning Sickness
Breathing to Fall into a Deep and Rejuvenating Sleep
Breathing through Pain and Discomfort
Breathing Through trouble or tough Times
Breathing When People are Giving You unavoidable Advice
5. Drink Lots of Water and take care of your Nutrition
“General fluid needs increase during pregnancy in order to support fetal circulation, amniotic fluid, and a higher blood volume. The current recommendation for water intake is drinking 8–10 glasses of water each day”, as per NCBI As a mom-to-be, it’s essential to be doubly sure that you're drinking enough water. Water delivers essentials to your fetus. Ever wonder how all the good stuff in the prenatal vitamins and healthy foods you're faithfully consuming every day are shipped to your fetus?
It all starts with water, which helps your body absorb essential nutrients into the cells and transports vitamins, minerals and hormones to the blood cells. It's those nutrient-rich blood cells that reach the placenta and ultimately your baby — all with the help of H2O.
How can you tell if you're getting enough? If your trips to the bathroom are frequent and your urine is pale or colorless, you're drinking is on track.
Water can help with fatigue, headaches, swelling and overheating, It's always important to have plenty of fluids during pregnancy. Not having enough to drink can affect you and your baby.
You need to drink six to 8 to 10 medium (200ml) glasses of water/fluid a day. All drinks count, including hot drinks such as tea and coffee.
Healthy drinks you could have include:
water
fruit teas
fresh fruit juice (stick to one glass a day, which also counts as one of your five a day)
skimmed or semi-skimmed milk etc
Above all you know guys pregnancy can be different to each and everyone, it’s a very personalized feeling but with few efforts we can surely make this period the most memorable one.