DNA Pulse: How to stay healthy during pregnancy

As the baby grows in the womb, expectant mothers’ bodies undergo tremendous changes. For a smooth and healthy pregnancy and birthing, it’s important to prepare the body with a good diet and exercise.

Take up exercises meant especially for pregnant women, that help to tone muscles, and improve blood circulation. Consult your doctor about your exercise regime to confirm that they are adequately modified for safety of the mother and her baby.

Among women who do not exercise at all, incidence of excessive weight gain, higher risk of pregnancy-induced blood pressure, varicose veins, breathlessness, back pain, mood swings and poor adjustment to the body changes associated with pregnancy is seen. Proper positioning of the baby, prior to the onset of labour, helps in easing the labour.

Women who previously had no regular exercise regimen should start with 15 minutes of light exercises three times a week, and gradually increase it to 30-minute session, four times a week. Ensure that you do not get tired and feel drained after exercising. Make sure you do warm ups and cool-downs.

Maintain a healthy diet. Vitamin C helps your body absorb iron. Include foods rich in Vitamin C like orange juice, grapefruit juice, green peppers, broccoli, melon, and strawberries in your diet. To retain iron in food, cook using minimal amount of water, and for the shortest possible time. Cooking in cast iron pans adds up to 80 per cent more iron to food.

Constipation is a common side effect of taking iron supplements. Increase fibre intake with wholegrain breads, cereals, fruits and vegetables. Drink at least eight glasses of fluids every day, and perform moderate exercises to avoid constipation.