Bringing a new life into this world is not an easy task and needs the innate strength that only a woman possesses. The well-being of a mother and her baby lies majorly in the healthy lifestyle choices she makes during pregnancy and postpartum. Discussed below are complete health tips for expecting and new mothers.
Prenatal Health Tips During the First Trimester
The first trimester starts from conception and lasts till 13 weeks. Women often report it to be the most difficult time of their pregnancy. The body’s systems are trying to adjust to the hormonal surges and the growing fetus in the womb. Consider these important health tips:
- Maintain a healthy lifestyle by having a nutritious diet, staying hydrated, and engaging in gentle exercise routines.
- Stop smoking as it can lead to fetal growth restriction and low birth weight babies.
- Abstain from drinking as there is no safe limit or time for alcohol use in pregnancy and birth defects can occur in babies.
- Switch to safer medications for chronic illnesses like diabetes, hypertension, asthma, etc., to reduce the risk of congenital fetal anomalies.
- Book a healthcare facility as soon as the pregnancy is diagnosed. This allows for early screening of complications and intervention by your doctor.
- Supplement with 400 micrograms of folic acid daily throughout the first trimester to decrease the risk of neural tube defects like anencephaly and spina bifida in babies.
- Manage morning sickness by taking small frequent meals and keeping yourself well hydrated. Home remedies like drinking ginger tea and lemon water can also help decrease nausea to some extent. Your doctor may also prescribe antiemetics safe in pregnancy. The severe, intractable vomiting leading to maternal dehydration and weight loss is called hyperemesis gravidarum and needs hospital admission.
Prenatal Health Tips During the Second Trimester
The 2nd trimester starts from week 14 and lasts till week 27 of pregnancy. This is thought to be the relatively easy phase of pregnancy. The bothersome symptoms from initial hormonal surges have improved and the pressure effects of the growing baby bump are not yet apparent. Some additional tips for the second trimester are:
- Take multivitamin supplements, including iron and calcium formulations, to avoid developing maternal anemia and babies being born preterm or with low birth weight. The supplements also replete your body nutrient stores, which are used by the growing baby inside you.
- Cope with backaches by taking “back care” classes and putting supportive pillows at the small of your back while sitting.
- Do kegel pelvic floor exercises to gain control of pelvic muscles in preparation for labor and childbirth. They also strengthen the pelvic floor and vaginal muscles, thereby providing support to pelvic organs. A disruption in the functionality of these muscles can lead to urinary incontinence and intimacy problems. A competent cosmetic gynecologist can perform surgical interventions like perineoplasty or vaginoplasty.
Prenatal Health Tips During the Third Trimester
This is the final phase of pregnancy and lasts from 28 weeks till birth. Carrying the pregnancy becomes difficult with the growing uterus exerting its pressure. The following tips will help you navigate through the third trimester.
- Prevent heartburn by eating small frequent meals and drinking between (not during) meals. Avoiding fried, spicy, fatty food and citrus fruits helps as well.
- Get more sleep by using a pregnancy support pillow for your growing belly and a slightly head-up position to reduce heartburn. Always sleep on your side to avoid disruption of blood flow to the baby due to pressure of the gravid uterus on your aorta.
- Stay calm as fears of labor and childbirth grow. Talk to people who have had positive birthing experiences and ask for guidance on pain relief options during labor from your doctor.
- Track fetal movements as advised by your doctor and seek care if something seems unusual with the movements.
The Significance of Prenatal and Postnatal Care
The importance of good pregnancy care is multifold, as described below:
5 Importance of Prenatal Care
- Decreased incidence of birth defects
- Lower risk of maternal anemia
- Screening and timely intervention for maternal and fetal complications
- Maternal guidance on labor and delivery
- Lower incidence of perinatal mortality
5 Importance of Postnatal Care
- Advice on maternal nutrition
- Information on the postpartum healing process
- Counseling on breastfeeding
- Education on baby’s immunization and vaccination
- Guidance on birth spacing
Postpartum Recovery Tips
Postpartum is particularly challenging and the hardest time of this journey. The mother now has to attend to the baby’s needs while recuperating from the effects of childbirth. Navigating through postpartum seems a herculean task. Here are five essential health tips for new moms.
- Rest to recover and heal from childbirth in the initial days. The 5 5 5 rule for postpartum suggests staying 5 days in bed, 5 days on the bed and 5 days around the bed.
- Maintain a fitness routine with healthy meals and gentle yet consistent workouts. Add Kegels exercises to help gain the strength and stability of your pelvic floor.
- Avoid “baby blues” by taking time to bond with your baby with the support of friends and family. Understand the importance of mental health awareness and join support groups for new moms who are in the same situation to learn coping strategies.
- Care for the wound of c-section or episiotomy with adequate pain relief and good hygiene.
- Take advice on contraception from your ob/gyn for birth spacing. Unplanned pregnancies having short inter-pregnancy intervals have a relatively higher risk of adverse maternal and fetal outcomes.
Final Words
Pregnancy and childbirth are physically and mentally exhausting times for a woman. This is the time when she needs emotional support, professional guidance and health education the most. That is why these informative health tips are also useful for husbands, partners, and family members who directly care for expecting and new mothers.
About the Author
Dr. Jehan Ara is a highly qualified consultant obstetrician and gynaecologist with a passion for writing and health education. She has more than 10 years of practical patient care experience. She is currently working as an Assistant Professor of Obstetrics and Gynaecology in a medical school and a clinical supervisor for postgraduate residents of obstetrics and gynaecology in the affiliated teaching hospital. In addition to her clinical work, Dr. Jehan is also a passionate writer and educator. She regularly writes articles and blog posts on women’s health. She is committed to helping women understand their bodies and make informed decisions about their health.
