Promoting Health and Wellness in Pregnancy

Expecting a new baby

Parents are always anxious when expecting a new baby in the home especially if it’s the first. Preparations are made for a nursery and baby’s layette. There are even debates on color choices and names.  Health care providers need to educate clients that preparing for a baby also means preparing the female body for pregnancy.  Authorities suggest that at least 30 percent of all pregnancies are unplanned (Littleton & Edgebretson, 2005).  However, an expectant female can improve her health status and maintain wellness during and after pregnancy at a minimal cost.
As indicated in the previous article everyone is responsible for health and must accept ownership of his/her health.  Pregnant women are no exception.

Women must consider three critical if they are to promote good health and maintain wellness when pregnant. These are nutrition, exercise and sleep/ rest.  But isn’t this what we are told even when not pregnant?  Yes, however because there are further demands on the woman’s body in pregnancy women must be empowered to make informed choices concerning their health.
Nutrition is very important because some women believe the myth that they must eat for two. Nutrients fall within groups; fats, proteins, carbohydrates, vitamins and minerals.  It is not about eating more, but eating sensibly to promote proper growth and development of the fetus, and maintain maternal health and wellness. Some everyday low cost foods are excellent sources of vital nutrients.

During pregnancy a woman’s blood volume increases to facilitate bodily changes and the blood supply for the baby.  The need for iron, an important mineral used in the production of hemoglobin, (the protein that carries oxygen in red blood cells) doubles. Non-expensive sources of foods rich in iron include: chicken and beef liver, lentils, dried prunes, kidney and other beans, molasses, spinach and other dark green leafy vegetables and fortified cereals. Protein that promotes growth of muscle tissue for both mother and unborn baby can be found in common foods such as: fish, poultry, beans, chick peas, lentils, eggs and cheese.

Carbohydrates that provide energy can be found in wheat products e.g. pasta and breads, and ground provisions. Mineral such as calcium which is necessary for bone health can be found in sardines, spinach, cheese and milk. Fruits and vegetables provide a rich source of vitamins and minerals.  Three to four West Indian cherries (Acerola), provide the recommended  daily amount of  Vitamin C  and is a good source  of antioxidants, vitamin A and a serving provides 1percent of the recommended dietary allowance of iron and calcium. This simple fruit found in the back yards of many Caribbean families is also an excellent source of dietary fiber a necessity for bowel health.  Guava an inexpensive fruit once associated with hard times in the Caribbean, is now being likened to a “super-fruit” as it is also a rich source of many essential vitamins (B-complex), minerals, dietary fiber and antioxidants that fight cancer and boost the immune system.

Health problems to avoid

The American College of Obstetricians and Gynecologist noted that overweight and obese women carry a higher risk of developing problems during pregnancy.  Among these problems are high blood pressure, preterm birth, preeclampsia, and gestational diabetes. Women should exercise regularly prior to and after becoming pregnant.  The type of exercise regimen may differ somewhat to that of non pregnant women.   It is advisable to work along with your midwife in child birth classes.  At these classes women are taught exercises that maintain good cardiac function and, excellent muscle strength and tone that assist in making the whole labor and delivery process a more meaningful and manageable experience.

If your lifestyle has been one of regular visits to the gym, it is important that you inform your gym instructor about your pregnancy.  Many free websites offer short videos on safe exercises in pregnancy.  Exercises that build pelvic floor muscle strength e.g. Kegel exercise, are recommended.  This can be done by tightening the muscles that surround the anus and vagina, then holding for five seconds.  Repeat this at least ten times. This exercise can be done in sets of ten at least four or five times a day. The great thing is that you can do this exercise anytime anywhere and no one would even know.

Sleep, rest and relaxation is also very important for relieving the body of stress. One must be cognizant that during pregnancy the body makes a lot of adjustments. It was designed that way. However, lifestyles can and do put strain and stress on the pregnant woman. Long hours on the job, having to attend to family and household matters and skipping meals in order to accomplish certain tasks within schedule are added stressors.  A simple massage ever so often helps with relaxation and getting a good night sleep relieves some physical stressors. Taking some time just to enjoy the company of friends and family members can be very restful and therapeutic. Sometimes little cost free lifestyle adjustments such as these can go a long way in improving maternal and fetal health, resulting in a positive birthing experience and outcome.

Adequate nutrition, exercise, sleep and rest are foundational cornerstones in achieving and maintaining good health during pregnancy and even after. The health of the infant is equally important. Keep reading as we promote health throughout the lifespan.

References
Liitleton, L. & Edgebretson, J. 2005 Maternity nursing care
http://www.nutrition-and-you.com