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Receive our newsletterPregnancy involves huge physical, emotional and social changes, which is exciting but can also be a little overwhelming.
Midwife Denise Tiran explains how to maintain a positive approach and prepare yourself for the birth of your baby.
This is your pregnancy and any choices you make are your choices, so don’t become too obsessed with “doing what’s right”.
Good nutrition is important to provide a balance of adequate nutrients. Reduce refined carbohydrates, excessive sugar, tea, coffee and saturated fats; avoid foods containing preservatives, colourings and artificial sweeteners. Increase fresh fruit and vegetables, and experiment with foods of different colours, to obtain a wide range of nutrients, particularly vitamins and minerals needed to help your baby develop normally. Eat regular meals and take multivitamin supplements or iron-rich Spatone™. Drink eight glasses of water daily, reduce alcohol intake and get help to quit smoking.
Continuing to exercise is important during pregnancy, although don’t take up new sports; high-risk activities such as scuba diving or abseiling are best avoided. Moderate exercise is beneficial, increasing blood flow to your baby, reducing risks of pregnancy complications, but excessive exercise can be counter-productive. Check with your instructor if you have any concerns. Don’t over- strain yourself and avoid becoming over-heated. It is essential to sip plenty of water whilst exercising to prevent dehydration.
Initially you may not want colleagues to know about your pregnancy and this can be difficult if you are coping with “morning sickness” or tiredness. You can’t be dismissed because you’re pregnant and your employer must provide facilitites to keep you healthy, including time off for antenatal appointments. Pace yourself, work flexible hours if possible to avoid “rush hour” travelling, or work from home if permitted. Take frequent breaks, avoid sitting or standing in one position for long periods, and ask for help to carry, lift or reach for things. And if you can’t get help with housework when you get home, just do what is essential and leave the rest. Give in to early bedtimes if you feel exhausted, or consider taking the odd day off to recover. Please, don’t try to work right up to your due date – you will not have the opportunity for spontaneous “me time” for many years once your baby has arrived!
Try to spend time together with your partner discussing your concerns, but also enjoying each other. Plan “dates” to look forward to, even if it’s just a walk in the park or a trip to the cinema. If sex becomes an issue, ask your midwife for practical help and counselling if necessary.There is no “right time” to inform your children, parents and in-laws, and your friends about your pregnancy, but you should agree as a couple on the timing and exactly what you tell them. After you’ve told them, don’t feel pressurised to do things to suit others – remember, this is your pregnancy and your choices.
It’s completely natural to worry during pregnancy – about the baby, the birth, what you should and should not be doing – but try to get them in perspective. Find out about your options for pregnancy and birth and be assertive, without being confrontational, so that you get what you want. Some stress can be good, but if you feel overwhelmed, talk to your midwife, who can direct you to appropriate sources of help.
Most of all, enjoy your pregnancy and look forward to the birth of your baby. Good luck!
To speak with Denise for individual expert advice on nutrition during pregnancy call her on 09064006227 or view her profile.
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