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Simple Tips For A Healthy Pregnancy

Kavita Devgan

Kavita Devgan
2 March 2020

This article is authored by Kavita Devgan. Kavita is an acclaimed nutritionist with 20 plus years of experience as a weight loss and holistic health consultant.

A healthy diet is extremely vital for your body when you’re pregnant. The foods eaten before falling pregnant, during pregnancy and after birth – all have an effect on the child growing inside your body. Therefore, one can always get creative with their nutrition plan and follow these symptom-alleviating tips to have a low problem pregnancy.

Add ginger to the tea or drink ginger ale

Ginger Tea Benefit

It helps settle the stomach and fight queasiness

Avoid foods and smells that make the stomach churn

Avoid foods and smells that make the stomach churn

One’s sense of smells and odours tends to heighten during pregnancy.

Keep simple snacks like crackers by the bedside

Keep simple snacks like crackers by the bedside

When you wake up, nibble a few crackers and then rest for 10 to 20 minutes before getting out of bed.

Eat small, but, frequent meals

An empty stomach can increase nausea. Aim for foods high in protein or carbohydrates, as both help fight nausea.

Sniff lemons

Sniff lemons.

The smell of a cut lemon may help your nausea. Put slices in your iced tea or sparkling water.

Avoid artificially ripened fruits and vegetables

Avoid artificially ripened fruits and vegetables

Especially those bought from the cold storage - to handle heartburn the natural way.

Avoid very heavy meals close to bedtime

Avoid very heavy meals close to bedtime

Avoid Chinese food, especially, which contains ajinomoto, as it will make you feel thirsty throughout the night.

Keep acidity troubles away with a glass of amla-water

Coconut water, lassi and banana could also come in handy. Also have lots of sprouts and green leafy veggies – full of vitamins B & E, which aid in digestion and in excreting acid from the body.

Avoid excess use of antacids, and coffee, colas, and teas

Avoid excess use of antacids, and coffee, colas, and teas

Antacids and caffeinated beverages act as diuretics.

If you are sweating excessively, have a glass of fresh limewater with some salt

If you are sweating excessively, have a glass of fresh limewater with some salt

In fact, any drink would do, as long as it replenishes your electrolytes.

Keep a bottle of water handy and sip throughout when travelling by flight

Benefits of eating ginger

Be especially careful when air travel as the cabin air has very little moisture in it.

Try a piece of bread with honey before bedtime

Try a piece of bread with honey before bedtime

Understand the strong co-relation between food and sleeplessness. A meal or a snack, that is high in carbohydrates, can induce sleep.

Warm milk on your way to slumberland helps, too

Warm milk on your way to slumberland helps, too

Deficiency of calcium and vitamin B complex can also affect sleep.

Apart from following a healthy diet during pregnancy, it bodes well to stay active, stay away from cigarettes and alcohol and, most of all, stay happy!



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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Pregnancy’s effect on blood pressure and how a healthy diet helps

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

It is no mean feat to grow another human being inside oneself. So, it comes as no surprise that pregnancy has several profound impacts on the body.

Plasma volume increases progressively through pregnancy. Cardiac output increases by 20%. The mother’s body requires more iron to produce foetal haemoglobin and certain other enzymes, as well as folate and B12. Her glucose metabolism undergoes changes to provide the foetus with sufficient glucose and energy and fuel its development. And the growing uterus causes mechanical changes to the digestive tract, pushing the stomach upwards and increasing gastric pressure.

Pregnancy and blood pressure

Eat Breakfast

Among these many changes, one significant shift that women should watch out for is a change in blood pressure. The pregnancy causes blood pressure to decrease in the first and second trimester but increase in the third. This increase in blood pressure can have a significant effect on the foetus if care is not taken.

It can cause a decrease in blood flow to the placenta, affecting the amount of oxygen the baby receives. This can, in turn, lead to intrauterine growth restriction, low birth weight, or premature birth. High blood pressure can also cause the placenta to be separated from the uterine wall, causing severe bleeding.

There are several factors that contribute to increases in blood pressure during pregnancy. The risk increases if women are overweight or obese, over 35 years of age, not getting enough physical activity, carrying more than one child or have a family history of hypertension.

How a healthy diet can help

Skin Care

Pregnant woman must also look into their iodine intake, as deficiency of iodine in the mother can lead to congenital abnormalities and decreased intelligence. Supplementation of iodine in severely deficient mothers is likely to increase the IQ of the infant. In severe cases of deficiency cretinism could precipitate. Iodine deficiency also leads to hypothyroid issues in the mother and infant. The easiest and best way to ensure that the required iodine reaches the mother is through iodised salt.

However, one of the main contributors to high blood pressure is dietary sodium. Sodium levels in the diet increase from added salt as well as from processed or ready-to-eat foods. Hence, pregnant women should highly restrict the consumption of foods high in sodiumsuch as pickles, papads, and preserved food. Store-bought sauces are also another prominent contributor of sodium and should be avoided as far as possible.

One good way to do this is to replace salty tastes with tangy or citrus tastes. For instance, pregnant women require a large quantity of fresh fruits and vegetables in their daily diet to ensure adequate micronutrients. A good way to achieve this without adding more salt to the diet is through fresh salads seasoned with lime juice or coriander.

Another clear contributor to high blood pressure is bad cholesterol. When the arteries get clogged due to cholesterol, this forces the heart to pump harder, which increases blood pressure. Thus, women should also stay away from unhealthy cooking such as fried foods and dishes containing trans fats. What’s more, fried foods also often contain high levels of sodium, which increases sodium intake.

Sweets and desserts, particularly those prepared outside the home, can also be red flag. Such preparations often contain unhealthy fats, which again contribute to bad cholesterol and high blood pressure.

While it might seem like that cravingsareundeniable, all our cravings are learnt and we do get used to a variety of tastes over time. So, when eating while pregnant, it’s time to cut down on sodium-richand fatty foods, and experiment with more fresh fruits and vegetables, as well as a range of other spices and herbs. This will ensure that you and your baby stay healthy and happy.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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