Physical and mental changes during gestation
Pregnancy is, without a doubt, a delicate and important period. The body changes and adapts to the new condition. In this period it is essential to take care of your body, but how?
During pregnancy it is essential to stay hydrated, so you have to drink, drink and drink more, a lot.
Another important aspect is nutrition.
It is often said that during pregnancy you have to eat for two, but this is not exactly true. Pay attention to what you eat and then make sure you have a balanced and varied diet:
• fruit and vegetables are very important and you should make sure you have 5 portions a day;
• carbohydrates should be the main part of every meal (whole flours are preferred as they are rich in fiber)
• proteins are important for the growth of the child (variation is important, meat, fish, eggs, legumes, tofu…)
• dairy foods represent an important contribution of calcium (make sure the cheeses are pasteurized).
Another fundamental aspect is to be active.
Exercising has many positive effects:
• makes you feel good, reduces stress levels and increases energy;
• improves muscle tone;
• helps to keep weight under control;
• helps you sleep better;
• improves circulation;
• reduces the problems of constipation, frequent during pregnancy;
• reduces the risk of high blood pressure and gestational diabetes;
• improves the flow of oxygen to the placenta;
• helps manage labor and postpartum recovery;
• reduces the possibility of postpartum depression.
When we talk about physical activity, we don’t mean excessive effort, but daily movement. For example, you can walk or climb stairs, or start classes like yoga, pilates, aquanatal, dance.
I want to talk to you in particular about the pelvic floor, which is too often forgotten. The pelvic floor gradually weakens during pregnancy because it is too stressed. Training the pelvic floor regularly and daily is essential in preparing for childbirth, but recovery is also important!
A weak pelvic floor can in fact lead to problems such as involuntary loss of urine after an effort (for example a cough), prolapse of the pelvic viscera, dysfunctions during sex. The exercises that concern it are simple to perform and easy to fit into your daily routine, even several times a day.
Taking care of it is therefore very easy, let’s not forget the pelvic floor and let’s not neglect it, let’s take care of it!
Doula Alessandra – Deeply Mum