Understanding Nutrients And Diet For Pregnancy

One of the most important elements of good prenatal care is an adequate and nutrient-rich diet. As the body begins to change drastically with each passing month, the nutritional requirement of your body also changes. A proper nutritional diet throughout pregnancy ensures optimal health for the mother and improves the baby’s healthy growth and development. 

Essential nutrients that good prenatal care can provide for an expectant mother:

• Folic Acid is a B vitamin that helps to improve the overall health and wellness of the mother and baby.
• Iron increases hemoglobin in the blood to enhance blood oxygen level for more oxygen supply to the baby.
• Omega 3 fatty acids help develop the baby’s little growing heart, immune system, and brain, especially during the third trimester which is the peak stage of the baby’s growth.
• Protein intake ensures enhanced tissue repair for the mother’s body and muscle, hair, and skin development for the baby. 
• Vitamins B & C are essential to regulate the hormones and also mitigate cramps and pain. It also helps with the baby’s tissue development and skin health.
• Copper is a crucial micronutrient for both the baby’s and mother’s bone development and health.

With good prenatal care that includes regular medical consultations and an adequate diet, you can excellently promote your baby’s health from the womb itself. 

Let’s look at some important tips for a pregnancy diet and good prenatal care:

Do not skip breakfast: It’s true that during pregnancy you might feel sickness and loss of appetite in the morning hours. But you must avoid skipping breakfast at all costs. Eat well in the morning and intake whole wheat items and boiled food. 

Eat adequately and not for two: Most people believe that one must double up to food intake to ensure a good pregnancy diet. Well, eating for two is a myth! Eat food in healthy proportions and periods. 

Add more fiber: Fibrous diet is essential for good prenatal care. Fiber helps the mother’s body tackle digestive troubles and constipation.

Healthy snacking: Cravings are normal for expectant mothers but ensure that you snack on healthy food.

MainSource: https://onlineyogaforpregnancy.wordpress.com/2021/10/25/understanding-nutrients-and-diet-for-pregnancy/

4 Yoga For Pregnancy Poses For Normal Delivery

Yoga for pregnancy is an increasingly popular way of maintaining physical and mental fitness during pregnancy. One of the most amazing benefits of yoga for pregnancy is that it helps with normal delivery. According to surveys, more than 65% of women prefer having normal delivery over c-section. Here’s why normal delivery is beneficial for both the baby and mother:

• Vaginally born babies get long-term health benefits and strong immunity
• Breastfeeding begins early as compared to C-section
• Unlike C-sections, women who vaginally give birth recover quickly!

However, often the mode of delivery depends upon the mother’s overall health. Yoga for pregnancy is the best way to prepare your body for easy labor and normal delivery. 

Join online prenatal classes to safely practice yoga at home!

How to get started with yoga for pregnancy?

Even if you have never tried yoga once, do not hesitate to get started with yoga for pregnancy now. Here are some simple poses you can try at home:

• Standing side stretch: Stand with your legs a little apart and hands on your sides. Raise your hands and join your fingers to form an arch. Stretch and bend on either side for 30 seconds. You can also do it while sitting.
• Squat (Malasana): Squat down gently with your legs a few inches apart. Bring your feet closer to the buttocks. Keep your knees a little wide open than the shoulder width. It helps improve pelvic strength and flexibility. With online prenatal classes, you can learn the benefits of each yoga pose. 
• Corpse pose (Shavasana): It is one of the easiest yoga for pregnancy poses. Lie down on your side as lying on the back is not advisable during pregnancy. Close your eyes and let yourself loose. Breathe steadily and relax your mind. It will immensely help you to shoo away anxiety.
• Sukhasana (Happy pose): Sit in a meditative pose with your legs crossed and back straight. Inhale and exhale rhythmically to relax the body and mind. 

With Rita’s Pregnancy 101, join online prenatal classes to prepare your body for vaginal birth.

Main Source : https://onlineyogaforpregnancy.wordpress.com/2021/10/06/4-yoga-for-pregnancy-poses-for-normal-delivery/