For first time mom’s and dad’s, expecting a baby comes with a long list of questions that can often only be answered by experience. While some wonder about the more medical aspects and others ask about the emotional side, there is a lot to learn for pregnant moms and their families as they find themselves on a roller coaster ride nine months long.
TRIMESTERS
Pregnancy, from conception to childbirth, lasts approximately 40 weeks and is often broken up into three trimesters that differentiate the stages of prenatal development. Each trimester has its own challenges and triumphs and with that comes a learning experience at each exciting stage.
The first trimester, or the first 13 weeks, are often the hardest on hopeful mamas. The beginning of a pregnancy is a miraculous moment to be celebrated. Unfortunately, these first few months are often accompanied by morning sickness symptoms and feelings of exhaustion and can be considered the most critical. On the positive side, once pregnancy moves into the second trimester, the risk of miscarriage or birth defects drops dramatically.
Making it to the second trimester has many expectant moms feeling more energized and less nauseous. It is at this time that many couples choose to share their happy news with all those around them. Women experience several changes in weeks 13 to 28 as fetal movement can be felt and bellies begin to grow at a noticeable rate.
The last trimester continues to bring growth as this is when the most weight gain occurs for both baby and mom. Unfortunately, this also means that many women feel increasingly uncomfortable and exhausted, having to deal with more aches and pains and a limited range of mobility. Perhaps most exciting is the increase in fetal movement strength as well as the anticipation that it’s almost time to meet the newest family member.
With so many physical and emotional changes that moms may be experiencing for the first time, it’s normal to be anxious or unsure about what you and your body are going through. “There are a lot of perfectly normal changes that are associated with pregnancy, but it often doesn’t feel normal when it’s happening to you,” says Lynn Cummings, DONA-certified doula and Lamaze-certified childbirth educator. “Having a care provider, who can take the time to answer questions and provide information about the normal changes associated with pregnancy can go a long way in helping women relax and enjoy their pregnancies.”
DIET
A healthy diet during pregnancy will not only make moms more comfortable but also provides babies with the best start possible. Knowing what to eat while you’re expecting will help keep the two of you happy and healthy.
While every mom-to-be will find different things to help soothe, comfort and calm her, knowing what to eat and drink in the first few months of pregnancy can be quite challenging. Experts suggest munching on bland snacks such as saltines and chicken soup. Staying hydrated and eating smaller meals throughout the day can help combat nausea. Many pregnant women find relief with lemons, ginger and peppermint tea.
Pregnancy may seem like the perfect time to ditch your diet and devour everything in sight – your belly is growing whether you eat well or not – but the term ‘eating for two’ should not be taken literally. Your baby doesn’t need nearly as many calories as you do, so increasing your caloric intake by 300 calories, based on a healthy pre-pregnancy weight, will provide your little one with enough nutrients and help you keep your weight gain where it should be. Proteins, dairy and colourful fruits and vegetables will provide you with the vitamins and minerals needed to grow a strong and healthy baby.
What you do eat can be just as important as what you don’t. Steering clear of several foods is suggested as they tend to contain bacteria and chemicals that may be harmful to both you and baby. Any unpasteurized dairy or juices put moms at risk due to the listeria that may be found in certain products. Unfortunately for cheese lovers, this may mean staying away from bries, feta and goat cheese unless you’re positive they are made from pasteurized milk.
Raw seafood, rare meats and undercooked eggs also offer the risk of ingesting harmful bacteria so saying no to sashimi or sunny-side-up eggs is suggested for the subsequent nine months. Deli meats and hot dogs are preserved with nitrates – a chemical that has proven to be harmful to a baby’s health – so avoiding such sandwiches will be better for the baby’s development. While fish is fantastic for both you and your baby, try to limit fish with high levels of mercury. Alcohol, nicotine and drugs are perhaps the most obvious offenders to avoid but just in case you’re questioning quitting your addictions, it’s important to remember that anything mom consumes, baby does too.
SLEEP
For many mamas-in-waiting, a good night’s sleep can become somewhat of a myth. Avoiding spicy, heavy or deep-fried foods will help alleviate heartburn and indigestion – two problems that often keep pregnant women from sleeping soundly. If nausea is what’s keeping you awake, having a small snack before bed is suggested as going to sleep with an empty stomach can make matters worse. While it’s hard to stop worrying when you’ve got a wee one growing inside you, writing down your worries, talking them out with your partner or enrolling in a class may help cut down on the constant worry that is keeping you up at night. Investing in a good body pillow or pregnancy pillow is often enough to make growing moms feel more comfortable under the covers.
“I think women should think carefully about when they want to start their maternity leave,” says Cummings. “I know the temptation is to work right up to the very end, but that comes at a huge personal sacrifice when a woman isn’t able to sleep at night. Taking a few extra weeks off allows her body to recover from work and to rest up for what is coming.”.
PRENATAL CLASSES
Especially for first-timers, prenatal classes can be the perfect resource to help parents navigate through the many unknowns that pregnancy brings. Classes provide parents with the insight into what to expect throughout their pregnancy, labour and early postpartum days, allowing moms and their supporters to understand what they may be experiencing and ask any and all embarrassing questions. Topics covered often range from healthy living and the stages of labour to medical intervention, breastfeeding and adjusting to life with a newborn. “Most of us don’t have a lot of experience regarding birth or the medical system before we have our first babies, and much of what we have heard is often scary and [very often] inaccurate,” Cummings explains. “Prenatal classes are there to inform you of your options, so you can decide what is right for you.”
Courses offered in a group setting also provide potential parents the opportunity to connect with other pregnant couples, expanding social circles and the amount of support during an often uncertain time. “Most couples haven’t had the chance to talk to people who are going through the same things that they are and it’s wonderful to see people sharing tips and ideas about pregnancy, birth and parenthood,” says Cummings. “That support network can become even more important after the babies are born.” Classes are offered through local colleges, hospitals and clinics and independently through midwifery practices and with doulas.
MATERNITY CLOTHING
The changes one’s body undergoes during pregnancy are many that first-time moms might have trouble understanding or appreciating. For all moms, this means adjusting to a new body shape and with that can come the need for a new wardrobe. Many stores offer maternity lines with clothing created to expand with a growing belly and provide comfort when normal clothing becomes uncomfortable.
Recent years have seen an increased demand for fashionable maternity clothing as women no longer try to hide their expanding waist lines but instead embrace them with form-fitting, expandable clothing. While it may seem unnecessary to purchase clothing for the short time period, they will be needed and finding classic pieces that can easily be mixed with pre-pregnancy fashions, especially loose or stretchy clothing, has become much more affordable as more stores are introducing maternity lines. Keeping in mind that comfort will be key throughout your pregnancy, investing in just a few important pieces may be the welcomed relief you are looking for.
EXERCISE
Exercise throughout pregnancy is important not only for your health but also for that of your baby. While studies on prenatal fitness produce varied results, it has been proven that staying fit helps moms in many ways. It not only makes you feel better to be active, but staying strong can help ease the difficulty of labour and delivery while fighting the risk and effects of high blood pressure or gestational diabetes. Exercising while pregnant helps to maintain a healthy body weight but also makes dropping any excess pounds easier once the baby arrives.Making a few adjustments to your current workout routine is all that’s needed for continued exercise while you’re expecting. “Pregnant ladies and new moms need to learn the ‘do what you can’ mentality,” says Allison Tai, Pre/Post Natal Fitness Specialist and Instructor.
“Almost any workout is better than no workout at all, and too easy a workout is far better than a workout that is too hard when you’re pregnant or recovering from childbirth.”Tai also offered additional advice for engaging in prenatal exercise. “Do not allow yourself to overheat. Turn the intensity down, avoid hot outdoor workouts. Do not exercise on your back after the first trimester. Avoid movements that strain the joints.” And most importantly, whether engaging in activities or not, expectant moms need to listen to their body. If your physician has given you the go ahead, you’re safe to stick to your routine, but always pay attention to what your body is telling you.
CONCLUSION
You’re not only taking care of your own body but you’re now responsible for the little one inside you, as well. Education and awareness is essential for expectant moms to turn a growing belly into a happy, healthy baby.
