A normal delivery is a result of what you eat and do during your pregnancy period. If you lead a healthy pregnancy period you will be safe from going through an abnormal delivery. Pregnancy is a delicate period and requires a lot of attention. Below are some pregnancy tips which can help you if you are aiming for a normal delivery.
Seek for the right prenatal educati
Consult your doctor and ask him to give you some basic education about this process, like labor pain, how to naturally manage it, relaxation and some other mechanisms related to it. You can also join classes that provide education on this topic.
Prevent from weight gain
According to a recent study it was found that labor trends go more smoothly and naturally with women who aren’t a victim of obesity or overweight. Below are diet plans given for this period, calculate your BMI ratio regularly and be aware of your weight gain or loss.
Involve yourself in healthy activities
Don’t get lazy, and spend much time on the bed. Walk around your house, or go for a walk early morning. Use a bath tub for taking bath as this helps you get relaxed, and has a great role in refreshing your mind.
Do not take much stress
Have a regular check up of your stress levels and try not to over strain your mind. Always keep yourself happy and relieved, from tension and workload. You can listen to your favorite music when you feel stressed this will have a good effect on your baby.
Yoga is an ancient exercise that keeps you free from all kinds of mental and physical problems. At times of pregnancy, women feel sick and are affected by various levels of fatigue, joint pains, and leg cramps. Yoga postures help you get relaxed from all these type of problems. Perform yoga poses with the help of an expert supervision.
Yoga poses have a great role in a normal delivery. They improve a baby’s birth position, as these poses involve motions that allow the pelvic bones to move apart from each other. Yoga poses like pelvic tilts are suggested by doctors for vaginal birth.
Increase your water intake
Drink more water when you are pregnant and are aiming for a normal delivery. Increase your water intake to at least 8-10 glasses a day.
Deep breathing is like yoga pose, this is highly beneficial to you if you are pregnant. It is good at enhancing the respiration of both the mother and the child.
Sit with your legs crossed on a yoga mat with hands forward placed on your knees. Now breathe deeply and hold for 2-3 seconds and relax. Do this for 3-4 minutes at least twice a day.
Diet for supporting a normal delivery
Diet is important in our life, especially during pregnancy you need to fetch your body the right amount of nutrients which are healthy for the mother and the baby. You should also restrict from certain foods as they may have a negative effect on your baby.
Eat fresh fruits and vegetables
Try eating plenty of green vegetables and fresh fruits rich in iron and minerals. These are helpful in preparing your body for a normal delivery; they prevent constipation and digestive problems.
Include a large portion of fruit salads, chopped fruits, and fresh green veggies in your lunch and dinner. Avoid eating processed veggies and canned fruits.
Lean meat is a rich source of energy and is considered as a healthy food during pregnancy. It has low fat contents, remove the skin of your poultry and do not add cooking oil to it. Try eating grilled meat.
Dairy products like milk, yoghurt, cheese are some rich sources of calcium required by your body during pregnancy for the better growth of your baby. Keep in mind always eating fat free dairy products like fat reduced cheese and skim milk.
Whole grains are one of the best sources of energy, and are rich in vitamin-B, fiber and carbohydrate. Pregnant women need these proteins for a natural labor process. Include grains, oatmeal, whole wheat pasta, and brown rice in your daily diet.
Eat healthy snacks instead of eating junk
After dinner or evening snacks is an important part of our diet schedule. Instead of eating junk food between meals have a healthy snack time.
Below are some healthy snacks
- Mashed avocado, fruit sandwiches, sandwiches filled with grated cheese, grilled pieces of salmon, or mashed mashed tuna.
- Vegetable or fruit salad including carrots, tomatoes, celery, cucumbers, and onions.
- Low fat cheese, yogurt, or nuts
- Vegetable sticks and hummus.
- Vegetable soups, sprouts, porridge or milk shakes.
- Baked potato, beans with a toast.
Some foods you should restrict from
alcohol consumption can cause a great damage to your baby. It directly passes through the mother to the baby through the umbilical cord. So, consumption of alcohol can cause fatal symptoms and may be a cause miscarriage.
Fish containing high amount of mercury
Fishes like king mackerel, tile fish contain high mercury contents, so avoid from eating such foods. Mercury is harmful to your baby and cause brain disorders, and also damages your baby’s nervous system.
Raw meat and liver
Avoid eating raw eggs and meat as they can be a cause of disabilities in your baby. They may also increase a risk of food poisoning and delivery misconceptions. Also prevent from the consumption of liver as it may also prove to be harmful.
Some yoga poses to help with a normal delivery
Pelvic stretches are one of the best exercises that are beneficial on promoting a natural delivery.
- Sit on a Gym ball or a chair and place your feet flat on the floor.
- Now stretch your back straight while keeping your back straight. Shift your pelvis forward and backwards.
- Repeat for 10-15 times, or till you feel comfortable.
Downward dog movement
The downward dog movement enhances your muscle power.
- Place your palms and feet flat on a yoga mat placed on the floor.
- Stretch your arms and limbs at shoulder width and bend on all four raising your hips.
- Raise your body towards the ceiling till your elbows and knees are locked.
- Hold for a while and lower down.
- Repeat till you feel comfortable.
Swimming is a great water exercise, and has multiple benefits. It helps in weight loss and strengthening your muscles.
Squats can reduce your labor pain as they are helpful in loosening your pelvic muscles.
- Stand in front of a gym ball, with legs at shoulder width and hands on the ball.
- Now slowly lower your body into a squat, and try to put pressure on your thighs and pelvic muscles as you go down.
- Hold down for 2-3 seconds and slowly rise up.
Gaining extra pounds may be harmful to you so, if you want to lose those walking is the best way. Walk for half an hour in your garden or park.
Follow the right diet plans and execute these yoga poses as these can lead to a normal delivery. Take a great care of yourself as pregnancy is a delicate period and requires care and attention.