What is Pregnancy ?

Pregnancy is a start of new life in a womb of woman for 9 months.

For good child cognitive development and effective outcomes, it is crucial to estimate essential steps.

During this gestation period it is really needed to be concerned about mental health, nutritional balance, micronutrients, macronutrients, quality and quantity of food.

What is Pregnancy ?

Mental health

Mental health is most concern able factor for healthy pregnancy, stress and depression trigger many unhealthy factors which can be fatal for both mother and baby.

What is mental health

Dietary concerns

General diets suggested for such ladies.

• Mediterranean diet
• DASH diet
• Alternate Healthy Eating Index diet (AHEI)

How to avoid from NCP (nausea and vomiting in pregnancy)?

Things to be used	Things to be avoided
Cereals Cereals in pregnancy  Always have 6-11 minimum servings, either you want to eat or not because they are a major source of energy. One can have white bread toast or rusk, they are really helpful to overcome nausea or vomiting.  Just have one bite of bread toast (which should be crunchy and stand up in hustle), this will really be best to stop nausea early in the morning.  If you don’t want to eat unprocessed foods (i.e. oats etc.) you can freely have processed foods like bread, pasta, white rice, biscuits or anything according to serving, recommended by a nutrionist.	Such cereals should be avoided which are highly processed because they are less in fiber content and may aggravate constipation.
Dairy What dairy in pregnancy Mostly pregnant women have vomiting issues because they consume a lot of dairy product, early in the morning. One should avoid dairy product in start of morning. Don’t consume bulk at a time, always use in small amount at a time (50-100ml). If u have nausea after having dairy, then try to use cheese, ice cream, soy milk and almond milk etc.	Mostly pregnant women have vomiting issues because they consume a lot of dairy product, early in the morning. One should avoid dairy product in start of morning.
Meat and meat products: What meat products in pregnancy  If one can tolerate egg, then use it otherwise, ignore it. If you have completely given up meat and meat products then must consult for nutritional supplements.	Sometimes meat and meat products fragrance cause restless in pregnant women, if you have issue from such products, because repeated exposure can trigger action and as a result fatigue and weakness occurs.
Fruits What fruits eat in pregnancy Fruit enrich in citric acid and vitamin  C are food to stop such triggers, So oranges Kiwi Pomegranate Beet rote Tangerines Lemonade Strawberries Grapefruit

Vegetables Raw vegetables are best rather than cooked vegetables with high fat content. Try to consume maximum salad with major meals.	Over cooked vegetables should be avoided because they are less in vitamin and other nutrient content.
Sweet products If you want to have sweet product, must have it whenever u want it.	Sweet products with high fructose syrups and chocolates must be avoided because during pregnant a lady is also at the edge of gestational diabetes.
Oily products Products high is oil content are also a major source of bloating, nausea and vomiting. Always go for air fried and baked products.	Tran’s fats and saturated fats must be avoided.
Spices and herbs: Keep some ginger, mint  and lemon Cush, They can stop antiperistalsis movements.	Meals with high spices like cumin, masalas trigger antiperistalsis movement, so avoid them.
Water Consume water maximum but always in a small amount at once. Water can also be used in the form of peppermint tea once in a day. One can also add minerals and vitamins sachets but after consulting a dietitian.	Don’t drink water after major meal Beverages should be avoided.
Seeds Seeds can cause bleeding during pregnancy.	Seeds should not be given during pregnancy.

  What to do in case of constipation?

  What to do in case of constipation?

• Constipation is a usual state during pregnancy, so there are following suggestions that must be considered which can really help to manage it.
• Don’t stop your physical activity, walk is best therapy of constipation.
• Must have 20-30 minutes’ walk.
• One can have one tbsp. of mixture of different MURABAS, with one cup of milk in midday which can relieve severe constipation.

 constipation

• Plums, prunes, figs and guavas are also best to relieve constipation.
• If you are suffering from severe constipation, and also taking iron supplements, then don’t use it.
• Try to have maximum soluble fiber in your diet, which can be obtained through unprocessed cereals.

Exercise routine

Pregnancy is not a disease, so always try to have proper physical activity with relaxed mind and body posture.

Don’t follow the myths that physical activity weakens the child and make you lethargic, try to meet your total calories count and go for prescribed activity.

Walk is best therapy.

But don’t go for following activities.

• Jumping
• Hopping
• Knee bending
• Strengthening exercises
• Extensive endurance exercises
• Bouncing
• Sit-ups.

Mental relaxing therapies

• During this period, there are a lot of therapies which can really make u relaxed.
• Always talk to your love ones, most trusted persons and do some gossips.
• Try to give yourself a minimum body massage or hands and feet massage with special fragrant oils like almond oil, coconut oil, and olive oil etc.
• Try to make a daily activity diary and write down daily positive and constructive activities.
• Set daily targets for humanity and try to fulfill them.
• Don’t exhaust yourself with negative thoughts and people because they let your energy down.

Positive relation establishment

During this period, always make a stronger connection with your spouse, blood relations and friends. Because strong relations always make you feel more special, less materialistic and humble.

Healthy activities of mother that can effect growing child.

• Hygienic practices are the most important practices which help the child to grown fit both physically and mentally.
• A mother should avoid using alcohol, tobacco, cigarette, sedative drugs.
• Whatever a mother thinks during pregnancy always affect child’s health directly or indirectly, so a mother should try to get enrolled in healthy activities like book reading, problem solve i.e. mathematics, gaming etc.
• A mother should always try to have positive mental approach during this time which can really make a child optimistic person.

Generally preferred tests for pregnant ladies.

Generally preferred tests for pregnant ladies.

• Generally preferred tests during pregnancy are following.
• CBC test
• Blood type and Rh factor test
• Urinalysis
• Glucose screening test
• GBS (group B streptococcus test) testing
• Pre-eclampsia monitoring
• Hepatitis B and hepatitis C testing

Sleep cycle:

Try to have minimum 8-10 hours’ sleep, because sleep makes your mind relaxed and a healthy mind produce best balanced hormones.

Sleep cycle in pregnancy