5 best things every woman should learn before giving birth

Giving birth is always a very special moment for every woman in her life. That very feeling of carrying a baby inside her is special. Every woman becomes very careful about all the things when she is pregnant. They want their child to be delivered perfectly.

So, for this every woman should take care of herself and her surroundings.

Here are top 5 best things every woman should know before giving birth:

1. Foods to eat and avoid before giving birth:

Food is something a woman should always be conscious of. A diet high in iron, calcium, folic acid, and protein is vital as well as some extra calories to ensure that both the mother and the baby are getting all the healthy nutritious food that is required during pregnancy.

Let us consider some foods that a woman should focus on during pregnancy:

· Dairy products are high in protein and calcium which are essential for a growing fetus. In addition, it is important to eat yogurt for its probiotic properties.

· Sweet potatoes and carrots are an excellent source of beta-carotene which the mother's body then transforms into Vitamin A which aids in the normal production of cells.

· Leafy greens contain the most important nutrients for a developing baby since they are rich in iron and fiber.

· Lean meat is a high source of iron, protein, and vitamin B which are important during pregnancy.

· Fish liver oil can provide all omega-3 fatty acids, vitamin A and Vitamin D which are all extremely important during pregnancy and it can be taken as an alternative especially when the mother doesn't eat fish.

Now let us ponder a little upon the foods that a woman should avoid during pregnancy:

· Partly cooked or raw eggs which have a risk of salmonella.

· Raw or undercooked meat since there is a high risk of getting toxoplasmosis.

· Cold cured meats such as salami, pepperoni, chorizo, and prosciutto since they contain toxoplasmosis-causing parasites.

· Liver since it is extremely high in Vitamin A and it can harm the fetus.

2. Prenatal care:

When your doctor has confirmed that you are going to be mother, you should choose an OB-GYN that suits you the best. Your OB-GYN will then inform you on how to carry on with a healthy pregnancy without any complications and will schedule your monthly check-ups to make sure that everything is going according to plan.

The OB-GYN will be able to inform you about how your body will change during the first trimester of your pregnancy and how the fetus is developing. Some will prescribe prenatal vitamins, such as folic acid which prevents neural tube defects and ensures a healthy delivery.

3. Learn about your family history and possible inheritable diseases:

Apart from wondering that the kid will get mother’s blue eyes or father’s brown hair, parents should always take care of the inheritable diseases. You should check your family history because the child can inherit diseases from up to 7 generations old people. Every parent should know if there was a history of developmental disabilities, birth defects or genetic diseases in the family that the baby will likely inherit. Having that sort of knowledge, parents will be able to address those problems at an early stage.

4. Find out what exercises are safe to do while pregnant:

Exercising is important for every woman at the time of pregnancy. It ensures a good blood flow throughout the body which makes it a healthy environment for the child inside. Even if a mother is not physically active before pregnancy she can start while pregnant. Physical activity can help reduce the discomforts that accompany pregnancy and they help build muscle strength to reduce pregnancy and delivery pain.

But you should know what particular exercises you should do and avoid during pregnancy.

Exercises to do:

· Choose aerobic activities that can help your heart beat faster such as walking, swimming, and dancing.

· Take regular breaks when you feel like you are out of breath.

· Drink plenty of water both before and after exercising.

· If you choose to lift weights, go for extremely light weights - like 3 kilos, for example.

· Make sure you breathe out when you are lifting and breathe in while you relax.

Exercises to avoid:

· Avoid heavy weights that can put a strain on your pelvis or lower back.

· Don't hold your breath while exercising, try to breathe normally.

· Avoid exercises that require you to lay on your back.

· Avoid exercises that can cause you to fall.

· Avoid playing any sort of sports that can cause you to get injured.

5. Learn about the most suitable sleeping positions:

Tiredness and exhaustion are very common during pregnancy, especially during the first 12 weeks, and there are some sleeping positions that can be dangerous as the pregnancy progresses. According to the National Health Service, the safest sleeping position is to sleep on your left side. Sleeping on your right can compress the IVC which makes it less comfortable for the future mother.

Sleeping on your back after the 28th week of pregnancy can increase the risk of stillbirth. This is because the position limits the blood flow and oxygen provided to the baby. If you wake up on your back you can change your position and sleep on your side.

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