Category: Pregnancy

The Goodness of Milk During Pregnancy

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During pregnancy, milk and milk related items provide various types of nutrients to the pregnant woman and her developing baby. According to clinical research, it is found that milk consumption during pregnancy shows better results. Moreover, it benefits newborn babies during the early stages of their lives. So, it is recommended to have at least three glasses of milk daily directly or indirectly.

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Benefits of milk during pregnancy:

As milk is one of the dietary sources of nutrients, intake of milk during pregnancy is very important. The following nutrients which are very essential for the proper growth of the foetus and also for the mother can be derived by consumption of milk.

  • Calcium

Milk is a vital source of calcium for human beings. During pregnancy, if the intake of calcium rich foods like milk is not adequate, then the foetus will not meet the demanding needs of calcium for healthier bones and teeth. So, it is very necessary for the mom-to-be to have the required quantity of calcium in the form of milk to keep her bones and and that of her developing baby strong. Drinking milk regularly will make both their bodies strong and flexible and also help in strengthening nails.

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  • Vitamin D

Milk is one of the few dietary sources of Vitamin D, which helps to prevent low birth weight, neonatal rickets and other associated problems.

  • Protein

An excellent source of protein, milk, if taken adequately, provides the protein needs of pregnant women. A cup of low fat milk daily provides 8.22 gm of proteins. Protein plays an important role during pregnancy as it serves a number of important functions like proper blood supply, build-up of the uterus, remodelling breasts and tissues of the baby. Inadequate consumption of protein can lead to low birth weight babies and other heart related problems during pregnancy.

Which type of milk is good for pregnant women?

According to research, it is found that babies born to mothers who drank sufficient milk during pregnancy are more likely to be tall as teenagers.

  • Low fat milk: It is not necessary to drink whole milk during pregnancy as the presence of unsaturated fats in whole milk is unhealthy for expecting mothers. So, it is better to consume low fat or non-fat milk. You can add skimmed milk to your diet in order to decrease the level of saturated fat.
  • Pasteurised milk: Drinking raw or unpasteurised milk or having anything made from raw milk is not safe for pregnant women. It increases the risk of various diseases for both the mother and the baby as it can carry microbes. So, it is very essential to have pasteurised milk. Generally, during pasteurisation microbes get destroyed when the milk is heated at a high temperature.

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Glycemic index of food you eat during pregnancy

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Introduction:

During pregnancy, food with low glycemic index reduces the risk of various complications such as gestational diabetes. In addition, it helps in reducing the risk of high birth weight of the baby during delivery.

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A woman who is pregnant gains more weight on normal diet as compared to one with low glycemic index. Pregnant women can cut down excess weight to around 20 per cent if they follow a healthy diet with low glycemic index. So, it is very essential to have food with low glycemic index during pregnancy. However, take recommendations from your doctor before going on low glycemic index food.

What is glycemic index of food?

Glycemic index (GI) of food is the number which is associated with carbohydrate containing food indicating its effect on the blood sugar level of a person. Different foods have different glycemic index and a value of 100 is said to be the standard one. It is equivalent to pure glucose. This is a new method of analysing food, giving you the impact of particular food on the blood sugar level of your body.

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Suggestions to help you to take low glycemic index food:

  • Plan your meals and snacks for a couple of weeks using the glycemic index chart.
  • While shopping, carry the chart along with you, it will help you buy food that is low in GI.
  • Eat whole grains as they have more nutrients than refined ones; during pregnancy, it is very essential that you and your baby get proper nutrition.
  • You can include oatmeal, barley, whole wheat bread, whole wheat pasta, high bran cereals and sprouted whole wheat products.
  • Have plenty of vegetables in your meals; some of the healthy options with low GI are broccoli, cauliflower, tomato, peas, carrot, cabbage, mushrooms, corn, eggplant, beans and sweet potatoes. Potatoes and pumpkin are high GI foods.
  • Eat plenty of fruits as they have lots of nutrients which are required for proper development of the baby. Oranges, plums, cherries, coconuts, kiwis, peaches and strawberries are some of the fruits with low GI. Dates and watermelons should be avoided during pregnancy as they are high GI fruits.

 

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  • It is essential to have low-fat dairy products as they provide calcium, responsible for healthy growth of bones, teeth and nails of the baby. Most of the low-fat dairy products are low in GI. Milk, yogurt and cottage cheese are not low but moderate GI foods.
  • You can eat white fish and chicken during pregnancy as these are low GI food. Pork, lamb and beef should be avoided.

Conclusion:

As the glycemic index of food you eat during pregnancy plays a vital role in the development of the baby, you should eat food with low GI. But don’t forget to consult your doctor before going through such diet.

Eat healthy and give birth to a healthy baby.

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How to protect yourself from the Summer heat during pregnancy?

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During pregnancy, it is quite normal to feel hotter than usual. Hormonal changes during pregnancy, increased flow of blood and the heat produced by the placenta are factors responsible for high body temperature in pregnant women. But getting too hot is not good at all for the pregnant woman and the developing baby. Heat and humidity during summer makes you more uncomfortable when you are pregnant. The high body temperature added to the summer heat makes life more miserable. So, it is very necessary for you to remain cool during summer.

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Some tips for a cool and healthy pregnancy during summer:

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  • Staying hydrated is very important during pregnancy. Drink lots of fluids so that it will replace the fluids you lose in the form of sweat.
  • Remain indoors as much as possible and avoid exposure to direct sunlight.
  • Carry a water bottle along with you when you go out of your house.
  • Keep a small water-filled spray bottle with you to mist yourself whenever you feel warm.
  • Place a damp cloth on the back of your neck and forehead to keep yourself cool during summer.
  • Do your outdoor work in the morning or evening hours when the heat is low.
  • In order to prevent your rooms from heating up from direct sunlight, keep the curtains closed.
  • Take quick showers frequently during summer; it will help you to keep cool.
  • Wear loose fitting cotton clothes which will help avoid skin rashes under the breasts, abdomen etc. during pregnancy and keep you cool and comfortable.
  • Wear a light headscarf when you go out; it will help reduce direct sunlight.
  • Wear flip flops to keep your feet cool.
  • Avoid alcoholic beverages, caffeine and street food during summer.
  • You can refresh yourself by having cold fruit or vegetable salad; it is not only refreshing but healthy, as well.

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  • Minimise intake of salt; it will help in combating water retention, making you stay more comfortable during summer.
  • You can exercise during the cooler time of the day and avoid doing it till the point of exhaustion.
  • Stay in cool places as much as possible at the time of your pregnancy during summer.

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Back pain during pregnancy — How to overcome it

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Back pain is one of the common problems that occur during pregnancy. Most pregnant women suffer from back pain mainly due to weight gain. But this doesn’t mean you have to suffer throughout the pregnancy. Besides consulting your doctor, there are several ways (read further below) you can overcome back pain during pregnancy.

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Factors causing back pain during pregnancy:

  • Weight gain: Gaining weight during pregnancy is quite a normal phenomenon. But some women tend to gain more weight than required. The extra weight  puts a load on your spine resulting in lower backache and other complications. Moreover, the weight of the developing baby and the uterus puts pressure on the nerves and blood vessels of the pelvis and back.
  • Hormonal changes: This is another factor causing back pain in pregnant women. Due to the hormone called Relaxin, the ligaments in the pelvic area tend to relax and the joints loosen. It also loosens the ligaments supporting the spine that causes instability causing back pain.
  • Changes in posture: As you gain weight during pregnancy, the centre of gravity also changes. So, in order to be comfortable, you change your sitting postures, the way you walk etc. These changes in posture give rise to back pain.
  • Muscle separation: As time passes, the uterus starts expanding more and more. In the process, the two parallel stretches of muscle between the rib cage and pubic bone get separated along the centre seam. This process worsens backache if you are already suffering from it.
  • Emotional stress: During pregnancy, emotional stress causes tension in the back muscles which may result in back pain.

Back pain during pregnancy can lead to following:

  • Difficulty in getting up from a sitting posture
  • You may find it difficult to change positions on the bed
  • Uneasiness while walking for a longer period of time
  • Dressing and undressing may become a problem
  • Difficulty while taking a bath
  • Doing work with back pain becomes very painful

How to ease back pain during pregnancy?

Following these points can help you get rid of your back pain to a great extent:

  • Exercise: Exercising is one of the best ways to ease backache in pregnant women. Walking, cycling on stationary cycle and swimming are some of the safe exercises which you can do while pregnant. Exercising for at least 30 minutes five times a week will not only help you strengthen your body muscles but also increase your flexibility. Staying active by doing exercises and light work is the key to reducing back pain during pregnancy.

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  • Posture: Improving your posture helps in getting relief from backache. You should avoid staying in the same posture for a long period of time. While sitting you can use a cushion at the back and rest your feet on a stool. Using maternity pillows while sleeping also help to reduce backache.
  • Acupuncture: Acupuncture helps you to get rid of back pain. But it is very necessary to get it done by experienced professionals.
  • Heat and cold: To get relief from pain, you may apply cold packs or hot water bag according to your convenience. Even a warm bath can be helpful to reduce back pain.

 

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Intake of Ghee during pregnancy – good or bad?

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Introduction

Maintaining a healthy diet is one of the key factors for a healthy pregnancy as the baby receives its nutrition from the food that the pregnant woman eats. During the nine months of pregnancy, you have to follow a strict diet and may have a variety of problems like uneasiness, nausea, mood swings etc. But all these seem nothing in comparison to the little bundle of joy that will arrive at the end of the third trimester. So, make the best of your pregnancy by having nutritious food that will help your baby develop in a healthy manner.

All through your pregnancy, you will get an array of advice regarding what food you must eat and what you should avoid. Ghee is one such item in the food list suggested by your relatives and other concerned people.

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Importance of ghee

An integral part of Indian cuisine, ghee is nothing but clarified butter. It has lots of nutritional benefits and contains Omega 9 fatty acids, Omega 3 fatty acids, vitamins, minerals, antioxidants etc. Though there are many health benefits of ghee for a normal person but whether the consumption of ghee during pregnancy is beneficial is not properly known.

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Some of the health benefits of ghee are:

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  • Maintains the cholesterol level of blood
  • Stimulates the digestive fibre of the body
  • Enhances metabolism
  • Boosts the immune system
  • Moisturises and nourishes skin
  • Nourishes scalp hair
  • Maintains healthy growth of brain and bones of the baby

Consumption of ghee during pregnancy

According to nutritionists, the consumption of ghee is not a good idea during pregnancy as ghee is said to be a saturated fat. Though the benefits of ghee for pregnant women is not proven, but in Indian culture it is believed that consuming ghee during this period has the following effects.

  • Helps in the development of the baby’s brain
  • Nourishes the baby
  • Helps in relieving constipation
  • Improves digestive function
  • Helps to induce labour by acting as a laxative
  • Helps in stimulating contractions naturally for smooth delivery

Conclusion

If you follow a diet that consists of fresh fruits and vegetables and other healthy options, adding ghee in a small proportion to your diet does not cause any harm. Homemade ghee is often supposed to be a healthy option and is considered stable for cooking in comparison to butter or oil. And if your weight gain is quite normal, it is safe to have ghee during this period. But if you have gained excess weight, it is advisable not to take ghee. No matter what, it is always good to consult your doctor regarding the inclusion of ghee in your diet and in what amount.

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Proper Exercises During Pregnancy

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Being pregnant does not mean that it is time for you to rest and relax throughout this period. While you do need rest and relaxation, you have to keep yourself active during pregnancy. Exercising is one of the best ways to keep healthy and fit.

Exercising not only helps in improving your strength and muscle tone but also to adapt to the changes that occur due to pregnancy. You can join classes or consult your doctor regarding the same. In case of any pregnancy related complications, it is better not to do exercises.

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Benefits of exercising:

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  • It will provide you strength and energy to keep yourself active
  • As it is normal to gain weight in pregnancy, exercising will help you carry this weight
  • It will help you during labour and childbirth, as it prepares you for the physical challenges associated with them
  • It will allow you to have proper sleep
  • It will help to deal with mood swings which is very common in pregnant women
  • It will help you to get back in shape after childbirth

Some exercises you can do during pregnancy:

  • Walking: Brisk walking is one of the best ways to remain fit and healthy during pregnancy. This is one of the safe cardio-vascular workouts possible without putting stress on your ankles and knees. If you can walk 30 minutes daily, five times a week, it is perfectly good for your health.
  • Swimming: One of the best exercises with little risk of injury, swimming is safe during pregnancy. Swimming lets your legs, arms, heart and lungs to work out. Moreover, it helps reduce swollen feet and backaches. But if you don’t know swimming, it is not the best time to start this exercise.
  • Yoga: Yoga during pregnancy helps you improve your posture, flexibility, muscle tone, blood circulation and to relax. It may help you in maintaining blood pressure, as well. You can even learn methods to stay calm and relaxed during labour.

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  • Aerobics: Low impact aerobics can be done by pregnant women. It is better to join classes if you are planning to do aerobics during pregnancy. It will help you to strengthen your muscle tone as well as your heart and lungs.
  • Cycling: Cycling on stationary cycle is absolutely safe during pregnancy. This is the best way to strengthen your heart without putting much strain on your knees. Stationary cycles also reduce the risk of falling down.


Tips to follow while exercising:

  • Drink plenty of fluids and remain hydrated while exercising
  • Don’ t indulge in exercises that involve lying flat on the back or on the stomach
  • Avoid exercises that include heavy weights and straining
  • Don’t exercise to the point of exhaustion
  • Have healthy meals

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Summer Tips During Pregnancy

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Introduction:

If you are pregnant and the arrival of summer is making you anxious, there is nothing to be worried about. With the advent of summer and your belly becoming bigger and bigger, at times you may wonder — will you be able to pass this phase comfortably.

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Normally, pregnant women feel hot due to the extra flow of blood raising the body temperature higher than normal. In addition, the extra weight you gain adds to the discomfort. Though pregnancy during summer is not easy and pleasant, there are several ways to cope with the heat and stay comfortable. 

Healthy Tips to Beat the Summer Heat During Pregnancy:

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Here are some awesome ways to beat the summer heat.

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  • Consume a large quantity of fluids — be it water, vegetable and fruit juices — throughout the day. Drinks containing electrolytes can help in replacing the lost salt. Staying hydrated during summer will let you feel good and fresh.
  • During summer, do your outdoor work during the morning hours or in the evening time when the heat of the sun is low.
  • Stay indoors or in the shade or under the fan when the temperature goes up.
  • Wear loose fitting and light-coloured clothes during summer. The fabric should be breathable, so that it will help you to keep cool and prevent rashes due to heat under the breasts and abdomen. Heat rash in such areas is a common problem for pregnant women.
  • Wear flip-flops to keep your feet cool.
  • To keep yourself cool, take quick baths frequently during the day.
  • Use a damp cloth on the head, forehead and back of the neck to lower your body temperature.
  • Exercise at a time when the heat is low and avoid doing exercises to the point of overheating.
  • Always carry a water-filled spray bottle with you; when you feel hot, you can mist yourself with the spray.
  • Indulge in swimming which will not only help you keep cool but also lose some excess weight.
  • During summer, to reduce swelling of your feet which is common during pregnancy, place them on a chair or table.
  • Take frequent naps to keep yourself fresh and active.
  • To prevent stretched skin and itchiness which increases during summer, use moisturising lotion immediately after taking a shower.

Conclusion:

If you follow these health tips and consult your doctor regarding any issues, remaining cool during pregnancy in the summer months will become very easy. In fact, if you deliver during the summer months, you and your baby will have good health as you will get fresh air.

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Urinary Problems During Pregnancy

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Many women experience some unpleasant conditions during pregnancy like urine infection, urinating more frequently, constipation, haemorrhoids etc.

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Urinary Tract Infection

Generally, urine infections are caused by bacteria from the skin, rectum or vagina which enters the urethra. There are different types of urinary tract infection, commonly known as UTI. Below are some of the urinary tract infections which occur during the time of pregnancy.

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Kidney Infection: Also known as pyelonephritis, kidney infection is one of the most serious complications during pregnancy period. Germs in the form of bacteria travel from the bladder up through the urethras which infect the kidneys. If not treated on time, the infection may spread on the bloodstream which becomes life-threatening at times.

Asymptomatic Bacteriuria: Sometimes, bacteria reach the urinary tract without showing any type of symptoms in pregnant women. This type of bacteria is known as asymptomatic bacteriuria. If such bacteria form in non-pregnant women then there is no problem at all. But in case of pregnant women, it needs to be treated. If asymptomatic bacteriuria is left untreated, it increases the risk of kidney infection. So, during your pregnancy, get your urine tested regularly. And if you are tested positive, you will be given oral antibiotics which are safe to consume during pregnancy period.
Cystitis or Bladder Infection: Cystitis or bladder infection is most common among women between the ages of twenty to fifty who are sexually active. In such case, bacteria form in the bladder where it multiplies which causes inflammation and other symptoms of bladder infection.

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Symptoms of urinary tract infection

In some cases, there are no symptoms of urinary tract infection. But during your first pre-natal examination, your doctor will test for asymptomatic urine infection. And if the below mentioned symptoms arise in your pregnancy period, consult your doctor.

  • Sudden and quick urge to pee, also known as urinary urgency
  • Burning sensation or pain while urinating
  • Bloody urine
  • Foul smelling urine
  • Feeling pain in the area of pubic bone

How to avoid urinary tract infection?

If you are a pregnant woman, you can minimise the chance of getting affected with urinary tract infection by taking the following measures.

  • Drink lots of water every day to keep hydrated
  • Empty your bladder fully when you urinate. And don’t stop your urge to pee as this may lead to urine infection
  • To prevent bacteria in the stool getting near the urethra, wipe yourself from front to back after the bowel movement
  • Always keep your genital area hygienic and clean by cleaning with water and mild soap
  • During your pregnancy avoid using sprays, powders and strong hygienic wash in the genital area as it can irritate your genitals and urethra. It makes a better place for the bacteria to breed
  • To eliminate genital bacteria, urinate before and after sex
  • You can drink cranberry juice during your pregnancy as it helps in reducing the level of bacteria and stops breeding in the urinary tract
  • Stay away from having chocolate and caffeine during your pregnancy as it can irritate the bladder

Treatment of urine infection during pregnancy

There are different types of antibiotic which help to stop urine infection during pregnancy. Usually seven days course is prescribed by the doctor to treat urine infection. The antibiotic given by the doctors during the time of pregnancy are safe to consume and doesn’t have any adverse effect. So, consult your doctor and get urine test done from time to time to keep a check on urinary tract infection and get treated accordingly.

For those infecting with cystitis can drink plenty of water and flush out the bladder time to time. But it is advisable to consult your doctor if such infection occurs. However, drinking lots of water helps you keep hydrated if you have fever during your pregnancy.

Role of Each Vitamin During Pregnancy

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It is very essential that your food contains different types of vitamins, minerals and other nutrients for you to stay fit and healthy. It is even more necessary in the case of pregnant women. During pregnancy, not only does the mother need different types of nutrients but you must remember the baby also receives its food from the mother. So, during pregnancy, you need to have more vitamin rich food than you did normally. At times, you have to take supplements if you don’t meet your bodily demands through food.

Different types of vitamins have varied roles in the growth of the baby. So, always consult your doctor before taking any type of vitamin supplements.

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 Vitamin A

Vitamin A is one of the main requirements for foetal development, proper functioning of the immune system and visual health. Deficiency of vitamin A can cause night blindness etc. During pregnancy, it is advisable not to consume vitamin A supplements like retinol which is a compound of vitamin A as too much of it can harm the baby. Take your doctor’s advice before taking supplements of vitamin A. Some of the best dietary sources of vitamin A are:

  • Vegetables like carrots, potatoes, pumpkin, broccoli etc
  • Milk
  • Eggs
  • Liver


Vitamin D

You need vitamin D to keep your bones and teeth healthy. But during pregnancy, the baby also needs vitamin D during its first phase of development.  Vitamin D helps your child’s teeth and bones grow. It also helps in regulating the immune system, nerves and muscles of the body. As we all know, the best source of vitamin D is sunlight, but too much of sunlight can lead to skin ageing etc. So, it is better to have vitamin D rich food and vitamin supplements during pregnancy.

Deficiency of vitamin D can soften the bones of your child and make it suffer from diseases like rickets. Some of the best sources of vitamin D are:

  • Cereal
  • Milk
  • Fatty fish


Vitamin C

Vitamin C is one of the essential vitamins during pregnancy. Vitamin C helps to form collagen in the blood vessels and during pregnancy the requirement of blood volume increases. So, a pregnant woman needs more vitamin C for the growth of the unborn baby.

During pregnancy, the average requirement of vitamin C is around 40 mg/day. But in some cases, the necessity is around 60 mg/day or more. Some best dietary sources of vitamin C are:

  • Vegetables like green bean, potato, broccoli, papaya, tomato, bell pepper etc
  • Citrus fruits
  • Strawberries


Folic Acid

Folic acid helps in the growth of the cells and prevents neural tube defects. During pregnancy, a woman needs around 600 mcg of folic acid. Some dietary sources of folic acid are:

  • Green leafy vegetables
  • Vegetables like spinach, beans, broccoli and beet
  • Fruits like strawberries and oranges
  • Fortified cereals and pastas


Vitamin E

Vitamin E helps to form red blood cells and muscles. During pregnancy, you need to have vitamin E either through dietary source or through supplements. Some of the excellent dietary sources of vitamin E are:

  • Fortified cereals
  • Vegetable oils
  • Spinach
  • Nuts


Vitamin B1 or Thiamin

Vitamin B1 or Thiamin helps in raising the energy level and regulates the nervous system, as well. It also helps in maintaining appetite and growth. Deficiency of vitamin B1 can cause diseases like beriberi. So, it is advisable to have around 1.4 mg of vitamin B1 per day when you are pregnant.

You can find good source of vitamin B1 in the following:

  • Fortified cereals
  • Wheat germ
  • Whole grain
  • Pasta
  • Eggs
  • Legumes
  • Organ meat


Vitamin B2 or Riboflavin

For better energy, good eyesight and healthy skin, vitamin B2 or riboflavin is very essential. So, during pregnancy, your body should get around 1.4 mg of vitamin B2 daily. Some dietary sources of vitamin B2 are:

  • Fortified cereals
  • Dairy products
  • Egg
  • Fish
  • Meat

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 Vitamin B3 or Niacin

Vitamin B3 or Niacin is essential for the normal functioning of the gastrointestinal tract and nervous system. It also promotes healthy skin. A pregnant woman needs 18 mg of vitamin B3 on a daily basis either through dietary source or supplements. Some sources of vitamin B3 are:

  • Fortified cereals and bread
  • High-protein food
  • Peanuts
  • Milk
  • Fish
  • Egg


Vitamin B6 or Pyridoxine

Vitamin B6 helps in forming red blood cells and getting rid of morning sickness during pregnancy. During pregnancy, a woman requires around 1.9 mg of vitamin B6 daily in any form. Some of the good dietary sources of vitamin B6 are:

  • Vegetables like cabbage, spinach, bean, broccoli and peas
  • Nuts like walnut and peanut
  • Brown rice
  • Wheat germ
  • Oats
  • Sunflower seeds
  • Chicken
  • Fish
  • Egg

It is essential to have a healthy diet during pregnancy for the proper growth of the baby. So, consult your doctor from time to time and take supplements when prescribed.

 

Fatigue Problems During Pregnancy

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During pregnancy, most women experience extreme tiredness and fatigue. It is quite normal to feel tired during pregnancy as your body undergoes different types of changes,  and pains, aches, tender nipples etc occur. During the early and later stages of pregnancy, fatigue becomes very common. Some pregnant women experience fatigue throughout the whole pregnancy yet some don’t feel tired at all.

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Reasons for fatigue

Though the actual reasons for fatigue during early pregnancy are not known, it is assumed that  hormonal changes are the main reason. As progesterone is known to make one tired and sluggish, rapid rise of this hormone in pregnant women make them feel more tired. The hormonal changes results in a mess of stress level with the mental state taking a toll on the rest of the body making you feel tired. At the end of the first trimester, all these symptoms reduce to a great extent. If they still continue in the second trimester, it is advisable to consult your doctor.

Moreover, most pregnant women get affected with anaemic problems. The symptom of anaemia during pregnancy is fatigue. An expectant woman needs greater amount of iron for the baby and for the blood loss during the delivery.

Some other causes of fatigue may include the stress of becoming a mother, carrying twins, vitamin D deficiency etc.

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How long does fatigue last?

Fatigue is common in the first and third trimester, but in some cases it may occur in the second trimester, as well. You will gain more weight during the last months of pregnancy resulting in  trouble while sleeping, backache, leg cramps, heartburn etc. So, it is very natural to get tired and restless during the first three months and the last months of pregnancy.

How to reduce fatigue during pregnancy?

Though there is no prescription to reduce fatigue, doctors advise pregnant women to rest and relax.  The following tips may help you to prevent and manage fatigue during pregnancy.

  • Take rest as much as possible
  • Drink lots of fluids in order to keep hydrated
  • Take power naps in the afternoon to compensate loss of sleep at night
  • Eat small but healthy meals throughout the day which will help you gain energy
  • Do some deep-breathing exercises, some stretches or take a short walk every day
  • Include protein and iron rich food like whole grain bread, red meat, sea food, leafy vegetables
  • Go to bed early and try to get a good night’s sleep
  • Adjust your work schedule and be less busy during your pregnancy. You can ask your family to help you in household activities.

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Consult your doctor if the following occur:

  • Fatigue due to extreme thirst and hunger
  • Fatigue due to sore throat, swollen glands or fever
  • Excessive fatigue along with vomiting, nausea, increased urination etc
  • Fatigue due to depression or stress
  • Fatigue even after proper rest

Though it is pretty normal to be tired during the first and last trimester of pregnancy, at times it is advisable to consult your doctor. Taking proper rest is one of the best ways to get relief from stress and tiredness during pregnancy.