In the last article, we discussed the various health problems in women during the pregnancy period. Now in this post, Dr. SL Sharma going to share some health care tips which are very important to know and also helps a pregnant woman during her pregnancy period. So read this medical education article carefully on women's health education. If you want to access our previous article you can CLICK HERE.
HEALTH CARE TIPS DURING PREGNANCY
The knowledge regarding the prevention & management of common minor health problems is very important for a pregnant woman. If the women having knowledge about this then she can manage these minor problems at her own home at the earlier stages & by her own self without any one’s help. Here are some of the medical health care tips which can give you the enjoyment to be pregnant throughout the pregnancy. These medical health care tips are based on changing lifestyle behavior, so it is in the hands of a pregnant woman whether she is ready to change the lifestyle or following them regularly. These health tips are as follows:
To prevent the nausea & vomiting follow these medical health care tips:1. Have the light breakfast such as dry toast, biscuits etc.
2. Take frequent & small foods because taking a large amount of food can trigger nausea & vomiting.
3. Avoid the personal triggering factors such as any smell, taste etc. woman can identify these factors by herself & try to avoid these.
4. Citrus fruits such as lemon, orange etc. can also help in relieving the nausea & vomiting so try these also.
To prevent the backache follow these health care tips:1. Always have a correct posture that means always keep you back straight during sitting, standing or walking. You can use a chair with good back support to prevent backache.
2. While resting on your back, keep your legs at a high level than the other parts. You can do it by keeping a pillow below your legs. This helps in relaxing the hips.
3. Do not stand or sit for a long time & do not work for a long time, have the rest periods in between the working hours.
4. Avoid high heel shoes.
5. Keep changing your side while sleeping; you can also use a pillow in between your legs to avoid the discomfort.
6. Use a hard mattress to sleep this can help in maintaining a good posture during sleep.
7. Massaging the back muscles & rest can help in relieving the backache.
To Avoid Constipation follow these health care tips:1. Make regular bowel habits preferably at the same timings.
2. Take plenty of fluids, green leafy vegetables, milk in the diet. High fiber diet helps in relieving the constipation.
3. Don’t go to bed immediately after meal, have some walk & after 15-30 minutes go to bed.
4. If stool becomes very hard causing pain then consult to doctor, he can prescribe you stool softener.
To prevent acidity & heart burn follow these health care tips:1. Avoid over eating, have frequent & small meals.
2. Avoid going to bed immediately after meals, have some walk before going to bed.
3. Avoid too much oily & spicy food.
4. Drink a lot of fluids.
5. Sleep with elevated head by keeping pillow below the head, this helps in preventing the back flow of food contents in the food pipe.
6. If the problem aggravate then consult to your doctor he/she may prescribe some antacids to relieve the problem.
The following medical health care tips can help in preventing the varicose veins & leg cramps:1. Massaging & applying the local heat can help in relieving the leg cramps.
2. Vitamin B1 intake only on prescription can also help.
3. Avoid travelling for a long time during pregnancy.
4. Avoid hanging your legs in the air.
5. Always keep a stool or bench under your feet to support them.
6. Keeping your legs elevated during rest period can also help in preventing the varicose veins.
7. Elastic crape bandage can be applied during the movement.
To decrease the frequency of urination follows these medical health care tips:1. Don’t limit the fluid intake.
2. Avoid the caffeinated drinks such as coffee, coke etc. because these increase the frequency of urination.
3. Drink appropriate amount of fluids in the day; avoid taking fluids before going to bed at night.
4. Do kegal exercises; these are the exercises which are used to strengthen the pelvic floor muscles. These are performed in the same way like sometime we withhold (stop) the urge of urination at the places where the urination is not possible. But the main difference is that these are done with emptying bladder.
5. Don’t withhold the urge to urinate.
A Proper Diet for a Women during pregnancy Period:
Proper Diet during pregnancy is very important for the mother’s good health as well as for the proper growth of the baby. A pregnant woman's diet should contain 2500 kcal & 60 gm of protein. A healthy pregnant woman should gain optimum weight (11 kg) during the pregnancy; this is possible only when there is optimum nutrition provided to the pregnant woman.
A pregnant woman's diet should contain green leafy vegetables, one litre of milk, 40 mg of iron, 1000 mg of calcium, 15 mg of zinc,175 microgram of iodine & other vitamins. These can be obtained from the green leafy vegetables, meat, fish, poultry, dairy products, fruits, iodized salt, grains and cereals in adequate amounts.
A pregnant woman's diet should contain green leafy vegetables, one litre of milk, 40 mg of iron, 1000 mg of calcium, 15 mg of zinc,175 microgram of iodine & other vitamins. These can be obtained from the green leafy vegetables, meat, fish, poultry, dairy products, fruits, iodized salt, grains and cereals in adequate amounts.
OTHER IMPORTANT HEALTH CARE TIPS FOR THE PREGNANT WOMEN:1. Take adequate rest during pregnancy. A pregnant woman should take minimum 10 hours rest; 8 hours at night & 2 hours at noon. Side lying position is better to rest, keep changing side during sleep.
2. Take bath everyday but be careful about slipping in the bathroom, if sometime you faint in the bathroom then take support of any hard thing & sit immediately.
3. Wear comfortable clothes, avoid high heel shoes.
4. Perineal hygiene should be maintained, change your undergarments daily, wash & dry them properly under the sun.
5. Iron tablets should be taken regularly, avoid taking iron tablets with the milk, prefer to take them with juice. Don’t take iron & calcium tablets together. Keep a gap of at least one hour.
6. Avoid travelling for a long time, prefer train travelling than bus.
7. Avoid smoking & alcohol consumption during pregnancy because the chances of abortion & small baby are more.
8. Immunization against tetanus is very important during pregnancy. There should be one month gap between two tetanus injections.
9. Avoid taking drugs by own self without any prescription.
11. Attend the antenatal clinic & visit regularly according to doctor advice. You should visit the antenatal clinic at least for three times.
Have a healthy and beautiful life..God Bless You..