You will need to pay close attention to your diet, the fullness of your rest, provide yourself with sufficient physical activity, but you also need to work and pay attention to your loved ones!
Dream
Nowadays, getting enough quality sleep is very important for you. In the first months of pregnancy, you may feel extra sleepy, even after you have had a good night's sleep, and feel the urge to lie down in the middle of the day.
Try to provide yourself with the opportunity to fully rest. Your body is rebuilding itself, and you should help it cope with this load!
Sleep at least 8 hours at night, and if you don’t have enough of this, then more. The time we wake up in the morning is usually dictated by our work schedule, but nothing prevents you from going to bed early in the evening. After you go out to maternity leave, you will be able to allow yourself to soak in bed in the morning for as long as you want. Take the opportunity to pamper yourself - very soon your baby will choose your wake-up time.
When you wake up, do not get up immediately. Stretch, relax each muscle, slowly do 10 deep breaths and exhalations. After this, get out of bed smoothly. However, if you suffer from bouts of morning sickness, then your best bet is to have breakfast in bed.
In the morning, in any case, when you get out of bed, do a few simple exercises - squats, bending to the sides and stretching, swinging your arms will help you feel more energetic.
Breakfast
After morning hygiene procedures It's time for breakfast. Not all people can eat a full meal in the morning, but you should at least have a cup of tea and a sandwich. Juice, kefir, banana or apple with crackers, some muesli or cereal will also work good option first breakfast.
Walk
If you are still working, then after breakfast you will go to your workplace.
If you are sitting at home, then morning is the time to do household chores, go to the clinic or take a walk. Remember that you need fresh air and sun now more than ever, so take every opportunity to go for a walk!
Physical activity and a change of environment are also very important to you now. Even if you get tired quickly, do not refuse to go outside - two or three walks a day for 15 minutes are better than complete confinement within four walls. You should not force yourself to walk in bad weather or ice, the latter can even be dangerous for the expectant mother.
If bad weather forces you to stay at home, do not forget to ventilate your rooms more often!
Lunch
Two hours after your first breakfast, you can eat again. Your menu will be determined by what dishes were on your table during your first breakfast. If the first morning meal was quite hearty - porridge, cottage cheese with sour cream, eggs and sandwiches - then the second breakfast should be made lighter - fruit, yogurt and a piece of cheese, juice or a glass of kefir.
However, if you are not ready to eat high-calorie food early in the morning, now is the time to catch up - cook porridge, prepare an omelette, drink a cup of tea with milk.
Remember that you must have enough strength!
Rest
Depending on the stage of your pregnancy and your condition, after eating you may want to go for another walk, or maybe, on the contrary, you will want to lie down. Listen to your body.
If you are already tired, relax, sit for a while with a book or handicraft, look good film or talk on the phone with a friend.
It’s more difficult at this time for those who have to be at work, but remember that in most cases management accommodates its employees who are in difficulty and provides them with easier work with the opportunity to rest from time to time.
If you have to work time If you spend a lot of time in the same position, for example, sitting at a table, then every hour give yourself a five-minute rest: get up, walk around the office or corridor, rise on your tiptoes several times.
At home, an hour and a half after breakfast, you can perform a set of exercises for pregnant women, visit the pool or classes to prepare for childbirth.
Dinner
In the middle of the day it is time for lunch. Of course, all the recommendations regarding the amount and time of meals are quite general, and you can develop for yourself the daily routine that is most convenient for you. However, do not neglect the advice on eating regularly - it is best if you eat in small portions, but often, more often than you ate before pregnancy! This will allow the food to be digested the best way, and you will feel much better.
So, lunch is the main meal, the menu of which, as a rule, includes three dishes. Most likely, by this time you are already quite hungry: walking, exercise and general activity significantly increase your appetite.
Don't forget about drinks - you need to drink quite a lot of liquids now!
Rest
An afternoon rest of greater or lesser duration is, as a rule, necessary for all expectant mothers.
If you are at work, use part of your lunch break to relax.
At home, try to lie down, maybe even sleep for 1-2 hours. If this is not possible, then find a comfortable chair for yourself, sit down, close your eyes and relax. In general, now is the time to do a few general relaxation exercises.
For more later You may experience heartburn, so do not lie down immediately after eating. Relax sitting or half-sitting top part the torso should be raised.
This will help you reduce discomfort. If you are full of energy in the afternoon, then you should plan gymnastics, swimming and courses for exactly this time - between lunch and afternoon tea or between afternoon tea and dinner.
In any case, at least 1-2 hours should pass between eating and exercising - depending on how large it was!
Afternoon snack
An afternoon snack is necessary so that you do not feel hungry between lunch and dinner. Fruit, milk or yogurt, a sandwich or some cookies - this will be enough to refresh yourself.
Your pastime in evening time It just depends on your personal preferences. Some people feel a surge of energy during these hours and are very active, while others just want to relax. However, in any case, try to set aside some time for an evening walk before or after dinner. This will contribute to stronger and deeper sleep - you remember how important it is for you now good rest!
Dinner
You should have dinner no later than 2-3 hours before bedtime, eating light food. In this case, you will create the most favorable conditions for digestion and reduce the likelihood of heartburn.
Most likely, now you are not attracted to leaving the house late to visit or go to the cinema; you prefer a more relaxed lifestyle. Spend the evening reading, crafting, or chatting with your loved ones.
Dream
Before going to bed, take a shower and ventilate the room well. If your changing figure forces you to look for a more comfortable sleeping position, stock up on enough pillows to help you get comfortable.
Before going to bed, devote a little time to doing relaxation exercises, practicing correct breathing and auto-training. You won't even notice how you fall asleep.
It has been proven that a pregnant woman’s daily routine (timely meals, mandatory walks, adequate sleep, etc.) is the key to the health of a pregnant woman and her baby.
5 reasons to follow a daily routine
- Stronger immunity.
- Higher adaptive capabilities of the body and resistance to stress.
- Better mood, less prone to depression.
- Physical fatigue is less pronounced.
- Sleep disturbances, digestion disorders, and pregnancy complications are less common.
Thus, adherence to the daily routine contributes to the successful course and resolution of pregnancy by birth. healthy child, and this is the most important task of the expectant mother.
MORNING
Daily routine during pregnancy: when is the best time to wake up?
The first thing that is usually on the daily schedule is getting up during pregnancy. Of course, for a working woman, the time she gets up in the morning is often dictated by the start of the working day. And housewives or women working from home often have to adapt to the schedules of their household members. IN ideal It is better to wake up at 7–9 o'clock in the morning, and this depends on the biorhythmic type of the expectant mother - whether she is a lark or a night owl. It is worth remembering that the duration of night sleep should be at least 8–9 hours. Sleep during pregnancy typically increases to 9–11 hours (especially in the first trimester), including 1.5–2 hours of rest during the day. Increased drowsiness and lethargy are characteristic of the first trimester of pregnancy. During this period, the concentration of the hormone progesterone, whose name literally translates as “for pregnancy,” increases significantly. Many women have an irresistible desire to sleep longer in the morning, relax during the day, and go to bed early in the evening. early stages pregnancy, and if possible you should obey this desire, adjusting your daily routine to the changing physiological characteristics your body.
From the second trimester, the function of progesterone production gradually passes to the formed placenta, the concentration of the hormone stabilizes, which helps reduce the need for sleep during pregnancy.
Performing simple, gentle warm-up movements will be useful and will help you cheer up and finally wake up. The duration of morning exercises is on average 10–20 minutes. After charging, we move on to water procedures.
Water procedures during pregnancy
It is common to experience increased sweating during pregnancy, especially at night. So in the morning to the expectant mother It is advisable to take a shower. It is optimal to do this twice a day, and recent months pregnancy even more often (all due to the same increased sweating during the period of waiting for a child).
Breakfast during pregnancy
Eating food at approximately the same time is beneficial for everyone: the fact is that the secretion of digestive juices is a reflex process. Therefore, getting used to receiving food at a certain time, which promotes good digestion. Breakfast during pregnancy is an extremely important meal, providing us with energy for physical and mental activity in the morning and afternoon. It is advisable to set aside enough time for breakfast to eat slowly, chewing your food thoroughly.
If morning sickness is severe, it is recommended to eat a small piece of bread, toast or apple while still in bed. Foods that provoke an attack of nausea should be excluded from the diet. Also, in cases of toxicosis in the first trimester of pregnancy, it is useful to eat 5-6 times a day (or, if necessary, more), eating food in small portions, but without reducing the total daily amount of food. And in later stages of pregnancy, it is recommended to eat food more often and in small quantities.
Pregnant woman's daily routine: commuting to work or school
If you are lucky and you work within walking distance of your home, then use the road to work as a walk. It’s better to go out early to take a leisurely walk and get some fresh air.
If you have to travel to work and need to use it, it is advisable for the expectant mother to avoid rush hours, since the crowding, crush and stuffiness are not best travel companions for a pregnant woman. By agreement with your superiors, you can postpone the start of your working day to a later date. late time to avoid problems that often arise in transport.
Traveling in a private car, of course, is much more comfortable, but even in this case, if possible, it is advisable to avoid standing in traffic jams for many hours, forcing the expectant mother to remain in the same position for a long time, causing discomfort and poor health.
DAY
Working day during pregnancy
Pregnant women are not contraindicated to continue working in the absence of severe physical and psychological stress at work. In accordance with Russian legislation The working day during pregnancy, at the request of the woman, can be reduced (unfortunately, with a proportional reduction in wages); night shifts, overtime work, shifts, and employment in hazardous industries should be excluded.
Work during pregnancy that involves prolonged standing is also undesirable for expectant mothers: according to a number of studies, prolonged standing, especially during pregnancy more than 28 weeks, can lead to serious complications: the development of hypertension in the mother, placental abruption, premature birth, the birth of a child with insufficient weight, etc. In addition, when standing, the load on the joints of the spine, legs and veins increases significantly.
When working sedentarily, it is recommended to take short breaks every hour, during which you should do or just walk and stretch. This prevents blood stagnation, prevents edema, helps normalize breathing and blood pressure, and also increases the overall tone of the body. During the lunch break, it is recommended not only to have lunch, but also to go for a short walk, stretch and breathe fresh air.
Daily routine during pregnancy: what to do at home?
Even while at home, it is necessary to adhere to a certain daily routine, since this is the key to the well-being of the expectant mother and a powerful factor that has a beneficial effect on normal course pregnancy and baby's health. makes it possible to plan the day more freely: you can allow yourself to sleep longer, but it is completely undesirable for the expectant mother to oversleep, as this can adversely affect the well-being and course of pregnancy. At the same time, the entire daily routine is disrupted, in addition, scientists have proven that oversleeping is a provoking factor for cardiovascular diseases, diabetes mellitus, obesity, depression, headaches and back pain.
Like sleep-deprived expectant mothers, pregnant women who sleep too long have a tendency to increase blood pressure, which can adversely affect the course of pregnancy. Too much rest during the day can lead to disrupted night sleep and insomnia. After lunch, it is advisable to rest and, if desired, sleep, which is also important in the first half of pregnancy, when many women experience drowsiness, lethargy, and during long periods of pregnancy, which are characterized by rapid fatigue.
In the later stages of pregnancy, you should avoid a horizontal position and do not bend over immediately after eating, as this can provoke. Therefore, afternoon rest should be postponed for about half an hour. Daytime nap It is better to schedule it between 14:00 and 16:00.
Both in the first and second half of pregnancy, a woman can continue to do her usual activities, housework (ironing, washing dishes, cleaning the apartment, etc.). Moderate physical activity during pregnancy is necessary because it helps train muscles and improves performance. internal organs and thereby increases the overall tone of the body. However, everything is good in moderation, especially in the second half of pregnancy, when more time is needed for rest. Therefore, for example, if you started cleaning the apartment, every 15 minutes you need to take short breaks with a change of position, an opportunity to relax tense muscles.
Don’t overwork yourself: you should consult your doctor about the permissible level of physical activity during pregnancy. The fact is that if there is a threat of miscarriage, a low location of the placenta, the presence of chronic concomitant diseases(arterial hypertension, kidney disease, heart defects, unstable diabetes mellitus, etc.) physical activity should be significantly limited.
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More freedom to plan your daily schedule unemployed women can choose a convenient time for themselves (for example, before lunch) to attend courses for pregnant women, a fitness club or a swimming pool for classes for expectant mothers. Working women will have to adapt to their work schedule, usually choosing evening hours for such events.
EVENING
Dinner during pregnancy
It should be remembered that the last meal should be at least 2-3 hours before bedtime. Thus, dinner time should be scheduled for 19-20 hours. Dairy-vegetable dishes that are fairly easy to digest are recommended. This is necessary to avoid excess stress on the digestive tract at night, which can lead to problems with sleep, heartburn, a feeling of heaviness in the stomach and other problems.
Walking before bed during pregnancy
During pregnancy, the need for oxygen increases significantly. To replenish oxygen reserves, it is advisable for the expectant mother to be on outdoors at least 2–3 hours a day. At the same time, the walk does not have to be so long; it is enough to go outside several times and walk for an hour. It is worth noting that in the last months of pregnancy it is preferable to walk accompanied by someone close to you.
Let's go to bed
It is better for expectant mothers to go to bed no later than 10 pm. Before going to bed, it is useful to take a warm shower (baths during pregnancy, in general, are not contraindicated, but hot baths should be avoided, especially in the first trimester and in the last month of pregnancy). Hot baths (above 38°C) cause overheating of the body, which can adversely affect the development of the fetus in the first trimester, when all organs are formed. In addition, hot water helps dilate blood vessels and increases blood flow, including to the pelvic organs, which can cause bleeding, miscarriage, premature birth. Due to vasodilation in a pregnant woman during or immediately after hot bath Blood pressure may drop sharply, weakness, dizziness, even fainting may occur. Hot water also causes and intensifies skin itching, which quite often worries expectant mothers. During a successful pregnancy, baths are not contraindicated; the safest is the second trimester, when many restrictions for expectant mothers are minimal.
Cool foot baths with sea salt, decoctions of herbs (sage, string, chamomile, calendula, with pine needle extract). Such baths cool tired legs, refresh them, and relieve swelling.
Expectant mothers, especially in the third trimester of pregnancy, are often worried about the so-called starting insomnia - a condition when it is difficult to fall asleep, which may be caused by the difficulty of taking comfortable position , increased activity baby at night, heartburn, itchy skin, etc.
A short walk before bed, cool fresh air in the bedroom, an orthopedic mattress and a special pillow for pregnant women, allowing you to take the most comfortable position in bed, clean bed sheets made from natural fabrics, which are recommended to be changed at least once a week during pregnancy, and underwear, which is recommended to be changed even more often - all this makes it easier to fall asleep. With the permission of the attending physician, you can use herbs with a sedative effect (valerian, motherwort, lemon balm, mint, lavender), glycine tablets (glycine is an amino acid that is involved in the biochemical reactions of the brain). Herbs can be used in the form of teas or dry herbs filled into a small pillow and placed near you while you sleep. The same effect is had by aroma oils with a sedative effect. The same methods also help with very high activity of the baby, painfully kicking his legs into his mother’s stomach. You can listen to quiet, calm music and massage the skin of your abdomen with light stroking movements.
To get rid of skin itching, which most often develops due to stretching and dryness of the skin, it is necessary to lubricate the skin with special creams and moisturizing lotions for pregnant women. Cool, wet compresses can be used. Drink enough water, wear loose clothing made from natural fabrics, do not overuse cosmetics and perfumes, and do not go outside in hot sunny weather. In some cases, itchy skin may be caused by diseases, for example, of the biliary tract. Anyway medications heartburn and skin itching medications should be prescribed by your doctor.
As soon as the fact of pregnancy is established, anamnesis is collected. What was the woman’s illness, did she have other pregnancies, how did she carry them to term. The recommended daily routine depends on this. If there is a history of premature birth or frozen pregnancies, a protective regime is necessary - from the first days you need to reduce work hours, increase periods of rest and rest, and be examined by a doctor more often. If the expectant mother is healthy, not burdened with hereditary or chronic diseases, then in the early stages she does not need correction of the daily routine. Pregnancy is a physiological state, so if everything is going well, you don’t have to change your daily routine.
In the first trimester (up to 12 weeks) in the absence severe toxicosis a woman can maintain her usual daily routine. If you have toxicosis, you will have to adjust your regimen - change your diet, allocate more time for rest. After 12 weeks, the expectant mother begins to experience discomfort - it becomes harder to walk, sit, stand, fatigue increases, and the need for oxygen increases. During this period, she should walk more, rest as needed, and eat regularly. The regime of the third trimester (after 30 weeks) is protective.
Don't work until last day pregnancy: optimal time- 30 weeks. From this moment on, the woman must observe a special regime. If possible, do not use transport, avoid infections. It is necessary to include gymnastics for pregnant women and swimming pool exercises (swimming or water aerobics) in the daily routine. But training should be no more than 2 times a week, maximum 45 minutes. And only during a normal pregnancy. Very often during pregnancy they become aggravated. various diseases, then you should cancel swimming and gymnastics. You need to set aside time for classes at school for pregnant women. Physical exercise during pregnancy they help to develop not only the muscles necessary for childbirth, but also to increase useful volume lungs. This, in turn, promotes the flow of oxygen to the fetus.
From the first days of pregnancy it is recommended reduce the number of hours spent at the computer. Salespeople, hairdressers and anyone who works while standing should sit down whenever possible and slightly raise their legs. If the expectant mother works for hazardous production- in the chemical industry, on an assembly line, in a greenhouse, she is required by law to change working conditions. The same applies to heavy physical activity and outdoor work. It is enough to present a certificate from the antenatal clinic.
Full sleep. For pregnant women - 9-10 hours. Chronic lack of sleep can adversely affect the state of the blood, cause anemia, and lead to premature birth. Sleeping too much is also not recommended. This is a direct path to insomnia and headache attacks.
Failure to adhere to a daily routine affects work digestive tract. Recommended for pregnant women eat often, in small portions, do not starve or overeat. The last meal is three hours before bedtime (if you are hungry - kefir, juice, fresh fruits). If such a routine is not followed, constipation may begin, and weight will increase not smoothly, but spasmodically. If a woman does not comply drinking regime, you spend a lot on your feet, this can cause swelling, toxicosis, and in the worst case scenario - gestosis, who is being treated in hospital. Don't take your daily routine too lightly. This applies to both the pregnant woman herself and her environment. The family, and especially the husband, should help the expectant mother establish a healthy routine.
If the expectant mother is prescribed bed rest, then it is imperative to adhere to it, and not at home, but in a hospital. If there is a threat of termination of pregnancy, then a sharp deterioration in the condition may occur and the woman will not have time to be taken to the hospital. Do not neglect your doctor's recommendations. As practice shows, those who follow the prescribed regimen easily and calmly carry pregnancy and due date give birth to healthy babies.
Daily routine for pregnant women.
From the very beginning of establishing the fact of pregnancy, a woman needs to do everything necessary in order to maintain her physical and psychological health.
And also take care of full development your future child. Therefore, every pregnant woman should train herself to follow a daily routine. It will help maintain their health and simplify pregnancy.
There are several main rules that every pregnant woman must adhere to.
1. Physical overexertion should be avoided
This means that you should not overload yourself with heavy physical work that requires significant effort, frequent bending of the torso, and also being in an uncomfortable position. long time. In a word, heavy physical exercise They are contraindicated in every possible way for pregnant women and can cause serious disturbances in the development of the fetus and even cause premature birth or miscarriage.
2. You should completely stop smoking and drinking alcohol.
The same applies to listening to loud music, tiring sports (of course, except for gymnastics for pregnant women). It is also necessary to refrain from taking a hot bath and visiting the sauna. Should be avoided long stay in a standing or sitting position, swimming in natural bodies of water (and in cold water in general), excessive sunbathing and generally being exposed to open sunlight for a long time.
Is it possible to work?
As for professional work, a pregnant woman can work until the very birth if the work is not associated with physical and psychological stress (for example, women engaged in mental work, etc.). But even simple work in large quantities is somehow associated with overexertion, and can cause a deterioration in the general well-being of a pregnant woman. Therefore, in the second trimester you should limit yourself in work.
When working sedentarily, it is better for a pregnant woman to put her feet on a stand or move them to a nearby chair several times a day. This will facilitate the outflow of blood and protect against varicose veins veins - one of the most common complications during pregnancy. In addition, it is necessary from time to time (preferably every hour) to get up from a chair and do light gymnastic exercises that allow you to use all muscles (especially the pelvic muscles), and also prevent stagnation of blood in the organs to avoid swelling, and normalize breathing.
But for pregnant women whose work requires walking or standing on their feet for a long time, it is better (if possible) to change activities during pregnancy, give up work, and take maternity leave along with another vacation or vacation at your own expense.
By the way, maternity leave should be taken from about 7 months (30 weeks) of pregnancy.
Homework: moderation is key
Both in the first and second half of pregnancy, a woman can also continue to do her usual activities, housework (washing, ironing, cleaning the apartment, etc.). Moderate work during pregnancy is necessary because it helps train muscles, improves the functioning of internal organs and thereby increases overall tone. However, even at home, it is advisable to establish a reasonable work and rest schedule, allowing you to alternate one with the other, especially in the second half of pregnancy.
Over long periods of time, a woman’s body weight increases due to the growth of the fetus, and at the same time the overall load on the legs and spine of the expectant mother increases, therefore, in order to avoid swelling and pain in the legs, lumbar region and spine, a pregnant woman should take a comfortable semi-horizontal position as often as possible position so that the organs can fully rest.
Sleep - at least 8-9 hours
Very important question Regarding the daily routine of a pregnant woman, it concerns sleep. In the first months of pregnancy, the duration of sleep remains usual for every woman. But usually during pregnancy, a woman experiences rapid fatigue, which results in dizziness, increased drowsiness. Therefore, the duration of sleep for a pregnant woman should be at least 8-9 hours.
Most optimal time for this purpose - from 22 pm to 7 am. In addition, the expectant mother (especially in the second half of pregnancy) is recommended to rest (sleep) during the day (1-2 hours after lunch), optimally from 14 to 16 hours. But you should not sleep for a long time during the day, as this can disturb night sleep. If you don’t feel like sleeping during the day, after lunch, day walk or homework It is recommended to rest lying down or take a nap for 30-50 minutes.
Separately, it should be said that for hygiene purposes, a pregnant woman should sleep in a separate bed and change bed linen regularly (at least once a week). In this case, be sure to use a duvet cover and pillowcase. Even more often a woman needs to change underwear (nightgown), since during pregnancy due to hormonal changes The body experiences more sweating, especially during sleep.
In order to improve sleep, a pregnant woman's room should be well ventilated several times a day. If there is sleep disturbance (which is quite possible during pregnancy), it is better for a woman to consult a doctor who will prescribe an appropriate sedative. But oversleeping a pregnant woman is also undesirable, because in this case the entire regime is disrupted.
Exercise, shower, breakfast
After a full night's sleep, when you get up in the morning, it is advisable to immediately do a few light exercises that will help you wake up. Moreover, you can do them right in bed, without getting up, but by stretching and moving your limbs. After stretching, a pregnant woman must take a shower, thoroughly wash her breasts, armpits and groin area, then brush her teeth and change into clean underwear.
Since nutrition during pregnancy is one of the main and important factors to ensure its healthy course and preserve the health of the mother, then meals should be taken at the same hours. And the most important thing for a pregnant woman is to have breakfast on time, and it is better to have breakfast not immediately after getting up, but at least half an hour later, in order to avoid the nausea and vomiting that is typical for the morning hours. Thus, it is better for pregnant women to have breakfast from 7.30 to 8.30 am (depending on what time the woman got out of bed).
Going to the store and cleaning
After breakfast, if the woman feels well, she can easily go to the grocery store or do housework. The apartment in which a pregnant woman lives must be kept clean, so the simple responsibilities of the expectant mother include daily dry cleaning of the room (apartment), wiping dust from the furniture and ventilating the rooms. In addition, it is necessary to do a thorough wet cleaning at least twice a week.
If the pregnancy proceeds normally, then both in the first stages of pregnancy and until the last months, the expectant mother is allowed to wash the floors herself, either with a brush and a vacuum cleaner, or by hand. Doctors believe that bending the torso while cleaning a pregnant woman is beneficial for the fetus, as it allows muscles to develop and blood to circulate in the pelvic area. But those for whom even light loads are contraindicated should under no circumstances attempt to perform labor feats despite their condition. In general, the expectant mother should only do things that do not make her feel tired, and at the slightest sign of it, she should immediately rest.
Physical activity during pregnancy
In addition to natural movements carried out through household chores and housework, it is useful for a pregnant woman to perform additional exercises at least twice a day: in the morning (after getting up before breakfast) and in the afternoon (1 hour before lunch or 2 hours after it). gymnastic exercises useful for the development of the unborn child.
Usually, in every antenatal clinic, group groups are organized and conducted physical activities for pregnant women, as well as special breathing exercises, but every woman has the right to learn how to perform necessary exercises and conduct them at home yourself. Preferably in the presence of someone close to you. It should be remembered that if in the first half of pregnancy most of the exercises are performed in a standing position, then in the second half - mainly sitting or lying down.
The need for oxygen during pregnancy increases by 25-30%, since the breathing of the fetus depends on the full breathing of the expectant mother (after all, it needs air for normal development lungs and further growth of the whole organism). And the blood is especially actively saturated with oxygen during walks. fresh air.
It is advisable for the expectant mother to be outdoors for at least 2-3 hours a day, and it is not necessary to walk for a long time; it is enough to go outside several times and walk for an hour. Walking during pregnancy is best done at certain hours: morning from 10 to 11 o'clock, evening walks from 18 to 19 o'clock, before bedtime from 20 to 21 o'clock. In the last months of pregnancy, for her own safety, a woman should walk accompanied by someone close to her.
Walks and rest
In the cold season, it is better for a pregnant woman to refrain from walking in order to avoid colds. But in summer time, as well as in early autumn and late spring, it is extremely beneficial for a pregnant woman to stay in the fresh air: especially outside the city - on a forest lawn, on the banks of a river or sea, etc.
When choosing a place to rest, you need to focus on the conditions, if it is necessary to urgently deliver a pregnant woman to the hospital (and in later stages - to maternity hospital). But traveling long distances in the last months of pregnancy is undesirable, due to shaking in transport, climate change, etc. Premature labor may begin.
What to do all day?
In addition to a daily walk in the fresh air, a pregnant woman can visit various public places(shops, city parks), cultural institutions (cinema, theater, exhibitions, etc.), while continuing to fully relax, communicate with friends, conduct interesting image life, so that pregnancy does not seem to her a boring and monotonous pastime.
Throughout the day, a pregnant woman can do any of her usual household chores: iron laundry, cook food, clean up closets, etc. Thanks a large number free time, every woman can do whatever she wants: quietly read a book, magazine, watch TV, listen to her favorite music, chat with a friend, study, etc.
Rules for lunch and dinner
Lunch for the expectant mother should be at 13-14 o'clock in the afternoon (no later). The stereotypical opinion that lunch should be long and accompanied by a large meal (especially lunch for a pregnant woman) is incorrect. On the contrary, lunch should be light and as healthy (nutritious) as possible, so that after it expectant mother I didn’t feel any heaviness in my stomach and was able to rest (sleep) peacefully during the day. During meals, a pregnant woman needs to control her appetite and not overeat.
2 hours after lunch (15.30-16 hours of the day) every day, it is reasonable for every expectant mother to have a light afternoon snack, consisting of a glass of drink, a plate of cottage cheese or fruit.
Dinner is at 6-7 pm. It’s not worth having dinner later than 19:00 in the evening, since the food should have time to be digested before bedtime, so as not to force already overloaded organs to work at night (stomach, kidneys, bladder). Throughout pregnancy, a woman’s dinner should be as complete and nutritious as possible, so that she does not feel sudden hunger at night and does not disrupt her diet. healthy sleep eating. But limiting yourself is just as harmful as overeating. 1-2 hours before bedtime, it is recommended that a pregnant woman take a glass of kefir or berry compote (to improve stomach function).
Many pregnant women usually experience increased appetite. There is nothing forbidden in the fact that during the day a woman will either eat an apple or a pear (or a plate of berries), or drink a glass of drink (juice, compote, kefir, milk). But it should be borne in mind that such additional meals should be taken every 2-3 hours, and it is important that these are not sandwiches with sausage or buns with tea.
Diet in the second half of pregnancy
In the second half of pregnancy, the pregnant woman's appetite increases even more, so during this period the regimen changes somewhat. If breakfast is at 8 o'clock in the morning, the expectant mother should have a second breakfast at 11-12 o'clock. At this time, you are allowed to eat light milk porridge, cottage cheese with sour cream, drink a glass of milk and eat a bun with butter and cheese. This is followed by the usual lunch, after which - afternoon tea (at 15 o'clock), at 17 o'clock - the first (light) dinner, consisting of a glass of any drink, cottage cheese, berry pudding or fruit, at 19 o'clock in the evening - a full dinner and a traditional evening meal before sleep.
As a rule, during pregnancy, many women develop a tendency to constipation, which progressively increases with increasing pregnancy. To provide normal work intestines, a pregnant woman is recommended to eat more roughage. Proper, varied nutrition allows you to avoid constipation, bloating (and at the same time harmful poisoning), as a result of which the stomach does not put pressure on the uterus and the fetus develops fully.
The intestines of a pregnant woman should act at certain hours, best in the morning and preferably in the evening. Subject to the necessary diet and nutritional regimen, a pregnant woman’s intestines usually act independently. In cases where its activity is disrupted, the pregnant woman should consult a doctor for advice on which remedies should be used for constipation.
Most often, you can get by with a regular enema by placing it in right time. But if there is a threat of miscarriage, an enema is contraindicated, since the process of childbirth and the process of peristalsis are controlled by the same muscles, and an enema can provoke premature birth. And the use of laxatives for a pregnant woman is undesirable, as is the use of many other medications. It is better to eat plums, which improve intestinal function, or drink kefir.
Personal hygiene rules
As already mentioned, a pregnant woman should take a warm shower daily (giving Special attention cleanliness of the mammary glands and perineum), wiping yourself dry with a terry or hard towel. It is better to avoid taking a bath during pregnancy, as well as washing in a bathhouse, as this can cause a miscarriage.
It is best to use a shower at a water temperature of 35-40 °C. The total duration of washing should not exceed 15-20 minutes. In addition, it is advisable to take a shower after cleaning the apartment, after a long trip or a walk outside the city. During morning shower and evening shower (before going to bed), you need to thoroughly brush your teeth (2 times a day), since during pregnancy a woman’s mouth and teeth require special careful care.
As for swimming in bodies of water (the sea), they are not contraindicated if the pregnancy proceeds without complications and if the body of water is environmentally friendly. Otherwise, you should refrain from swimming or replace it with swimming in an indoor pool.
It's important to be on time!
In addition to following the basic daily routine, every pregnant woman must regularly visit antenatal clinic, your obstetrician-gynecologist, take necessary tests and strictly follow all necessary medical instructions. Every pregnant woman should plan her schedule in such a way as to have time to do everything necessary before giving birth.
In the first stages of pregnancy, it is necessary to include in your schedule a visit to the dentist, as well as other specialists (endocrinologist, urologist) in order to go through everything necessary examinations and prevent the development of possible diseases.
In the second half of pregnancy (at 6-7 months), you can begin attending courses for expectant mothers, where a pregnant woman can gain weight useful information about nutrition, how to do special gymnastics, how to behave during the first contractions, how to breathe correctly during labor and childbirth, etc. Typically, such courses are held 2-3 times a week (sometimes more often).
It is necessary to choose the most suitable time for attending courses so as not to violate the established schedule. Here they will also teach how to care for a newborn in the first months of his life, how to feed, swaddle the child, correctly pick him up, bathe him, give him massage and developmental gymnastics, as well as many other useful skills.