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| The Whole 9 Months
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A-Z To Perfect Pregnancy
Tips to help you stay happy & healthy
By Christina Ching and Lucy Dimbylow
As a rule, you should gain a total of 11 to 15kg, increasing your food intake by around 300 calories a day only in the last trimester. That’s equivalent to a bowl of cereal with semi-skimmed milk, or slightly more than a bowl of rice, or, ooh, the best part of a Mars bar.
Every girl deserves a pre-baby holiday, and the second trimester is the perfect opportunity to jet off. But avoid exotic destinations, as many jabs and anti-malarial treatments aren’t recommended in pregnancy.
Otherwise known as pelvic floor exercises, Kegels are essential to prevent incontinence during and after pregnancy. Squeeze and release the muscles you’d use to stop peeing mid-flow, alternating between sets of quick clenches and slower holds.
Read up as much as you can so you know what to expect, and attend antenatal classes to learn the basics of breastfeeding.
Get some sleep so that you have reserves to draw on once baby’s here. |
Is your head buzzing with questions on how to survive - let alone enjoy your pregnancy? You’re not alone. So for all mums-to-be, Mother & Baby has come up with this simple guide to enjoying the best pregnancy possible.
A
Antenatal classes
These are an all-round good thing, because you’ll learn about giving birth, get to grips with babycare and meet other mums-to-be. Try the antenatal classes run by your hospital.
B
Booze
Although there’s little evidence to suggest that the occasional tipple could harm your baby, experts recommend that pregnant women abstain from alcohol, so try a guilt-free alternative like a fruit cordial with sparkling water, or non-alcoholic beer or wine. “I loved to unwind with a glass of wine after work, but now, I drink sparkling grape juice as a wine substitute,” says Sarah Dorai, 32 weeks pregnant and mum to Freya, 3.
C
Check-ups
Three hours in a busy waiting room, anyone? Thought not. But don’t skip your antenatal checks. Pre-eclampsia and other serious conditions are often only detected through these routine blood-pressure and urine checks.
D
Dental delights
Pregnancy hormones make your gums more delicate and susceptible to infection, and the resulting gum disease could cause premature labour. So, make sure you visit your dentist for a check-up and routine cleaning at least once every six months.
E
Eating for two
Sorry, but this doesn’t mean dishing up double - piling on too much weight increases the risk of labour complications. As a rule, you should gain a total of 11 to 15kg, and increase your food intake by around 300 calories a day only in the last trimester. That’s equivalent to a bowl of cereal with semi-skimmed milk, or slightly more than a bowl of rice, or, ooh, the best part of a Mars bar. Speaking of which, you should monitor what you munch - eat for two in terms of nutrients, not just empty calories, and indulge only occasionally if you need to satisfy that persistent chocolate craving.
F
Foreign getaways
Every girl deserves a pre-baby holiday, and the second trimester is the perfect opportunity to jet off. But avoid exotic destinations, as many jabs and anti-malarial treatments aren’t recommended in pregnancy. And remember, airlines and ferry operators generally won’t carry you after 28 weeks, or 32 with a doctor’s note, so make sure your return trip falls before that date.
G
Gym
Exercising can help you have an easier labour. If you’re a gym bunny, it’s safe to continue at the same level, but avoid abdominal exercises. If you’re an exercise virgin, stick to swimming and walking. Always listen to your body ? if you feel unwell, you’re overdoing it.
H
Hypnotherapy
If you’re anxious about giving birth (and let’s face it, who isn’t?), try hypnotherapy, where you’ll learn to put yourself into deep relaxation during labour. With hypnotherapy, your body and mind become familiar with the processes of a calm, relaxed birth, hence reducing your anxiety. During labour, you may not even be aware you’re “doing” hypnosis, but you’ll naturally stay more relaxed, calm and focused. Check out this mind-over-body experience at www.fourtrimesters.com.
J
Jitters
We all have health worries, so don’t hesitate to seek advice if something’s bothering you. “Your gynae should always do his or her utmost to reassure you,” says M&B GP Philippa Ridley.
K
Kegels
Otherwise known as pelvic floor exercises, they are essential to prevent incontinence during and after pregnancy. Squeeze and release the muscles you’d use to stop peeing mid-flow, alternating between sets of quick clenches and slower holds. And do them daily, please.
L
Lactation
If you plan to breastfeed, prepare now for the best chance of success. Read up as much as you can so you know what to expect, and attend antenatal classes to learn breastfeeding basics. Spending time with nursing friends gives you the chance to watch other mums’ techniques. You should also get fitted for a nursing bra at around 37 weeks, as well as stock up on nursing tops and nursing covers so you can breastfeed discreetly from the start. If you intend to return to work, you may also want to buy a pump so that you can practise expressing during your maternity leave.
M
Medicines
Think twice before popping over-the-counter pills, as many are unsafe in pregnancy. Aspirin and ibuprofen, for example, have been linked with foetal heart and lung problems and miscarriage. Paracetamol is safe, but consult your GP or pharmacist before taking anything else. This includes alternative remedies and TCM.
N
Names
Choosing your baby’s name is one of the great delights (and debates!) of pregnancy. Hit the bookstores or surf the Net for inspiration. Good luck in finding the perfect name for your cherub!
O
Optimal foetal positioning (OFP)
We know, it sounds like something out of Star Trek, but OFP is simply the term for getting your baby into the right position for delivery. If he’s head down and facing your spine, birth is likely to be easier. To encourage him into that position, sit with your bottom higher than your knees (try an upright chair or birth ball), keep active, avoid sitting for long periods and spend 10 minutes a day on all fours.
P
Pampering
We reckon going for at least one prenatal massage should be mandatory while you’re pregnant. In fact, why not pamper yourself totally? Treat yourself to facials and pedicures ? you’ve got the perfect excuse now, since you can’t reach your feet!
R
Reflexology
This form of foot massage can ease an array of niggles, from headaches to heartburn, and help you have a better labour. One study found that 89 per cent of women who went for reflexology felt it reduced pain during labour. It can also help to bring on labour, and even reduce labour time by over 60 per cent. Bring it on!
S
Sex
To answer your three biggest questions about having sex with a baby bump: Yes, it’s perfectly safe; yes, it’s quite normal not to want sex; and yes, it’s also quite normal to want it more than ever. The real challenge is in finding positions to accommodate your bump. Try spoons, girl on top, or sit on your man’s lap and face him.
T
Train travel
Every pregnant woman who takes the MRT will come across the Ugly Singaporean. If everyone is either asleep or reading as if their lives depended on it while you wearily stand before them, forget about feeling shy. We suggest clearing your throat before asking (politely but at a volume audible to the entire carriage) if you could have the seat. It always works!
U
UTIs
Urinary tract infections (UTIs) are common in pregnancy and, if left untreated, may lead to premature labour. To reduce your risk, drink two litres of water every day, avoid perfumed toiletries, go to the toilet regularly and drink a glass of cranberry juice daily, it helps flush out bacteria.
V
Vitamins
“I recommend all mums-to-be take a multivitamin designed for pregnancy,” says nutritional therapist Emma Wells. “Look for one that contains 400mcg of folic acid to help prevent birth defects such as spina bifida, iron to prevent anaemia, B vitamins, which are good for energy, and vitamin E, which is thought to help prevent miscarriage.” Your gynae can recommend a prenatal formula, so be sure to check with him or her.
W
Water
Whether you’re soaking in the bath or doing lengths at the pool, it’s wonderful to be in water when you’re pregnant. Submerging your bump will make you feel weightless. What’s more, swimming is excellent exercise ? this activity is not only gentle on your joints, it also helps circulation, reduces swelling and relaxes your body. Drinking enough fluids is also vital for a healthy pregnancy. Think of water as your body’s transportation system - it carries nutrients through your blood to the baby. This liquid asset also prevents a host of problems like constipation, dehydration and bladder infections. But, remember, caffeinated drinks like coffee, colas, and teas, don't count as part of your fluid fix because they're diuretics — and make you urinate more so you actually lose water.
X
X-rays
You’d be pretty unlucky to need an X-ray while you’re pregnant, but it’s not unheard of - an enormous bump can turn even the most graceful woman into a klutz. Doctors try to avoid performing X-rays on mums-to-be, but if it’s inevitable, don’t panic ? there’s less than a 0.1 per cent chance that it’ll harm your baby.
Y
Yoga
It’s often described as the perfect pregnancy exercise, so what’s so good about yoga? “At antenatal yoga classes, women are empowered to feel confident in their ability to give birth,” instructor Sally Lomas says. “Yoga postures and movements also alleviate many pregnancy discomforts and every class ends with deep relaxation, allowing your body and mind to release tension.” Check out the prenatal yoga classes at Inspire Mum & Baby (www.inspiremumbaby.com), Babies N Cream (www.babiesncream.com), Mother and Child (www.motherandchild.com.sg) or Whatever Yoga (www.whatever.com.sg).
Z
Zzz…
Sleep isn’t always easy to come by when you’re pregnant, so if you need to recharge, take a daytime siesta ? research shows that a 20-minute power nap will improve your alertness by 100 per cent. Try to have an early night as often as you can as well ? studies show that those who get more than seven hours a night in late pregnancy have shorter labours. Whatever it is, just get some sleep so that you have reserves to draw on once baby’s here. Sweet dreams!
Deal With It
Around 85 per cent of pregnant women suffer from indigestion and heartburn. How do mums-to-be cope?
“Mint choc chip ice cream soothed my heartburn. It tastes yummy, too!”
Hazel Ang, mum to Alice, 9 months, and Scott, 2.
“Eating my main meal at lunchtime, then a light, bland snack in the evening helps my night-time heartburn. So does propping myself up with extra pillows in bed.”
Neo Pui Mun, 37 weeks pregnant.
“Antacid tablets help. My pharmacist recommended a brand that’s safe to use in pregnancy.”
Katy Mesanas, mum to Isabella, 7 months.
“Milk straight from the fridge is a brilliant quick fix.”
Azizah Hamid, mum to Amir, 2.
Mums Like You
Mother & Baby readers share tips on how they dealt with morning sickness.
“Chilled melon stopped my sickness and was a fast, healthy snack.”
Nicole Smith, mum to Harriet, 11 weeks, Katie-Ann, 4, and Anya, 6.
“Eating dry bread helped ward off my sickness, although it can be a bit difficult to get down sometimes.”
Beverley Hong, mum to Leeland, 16 months, and Lakota, 3.
“Travel sickness bands and peppermint tea work for me.”
Jayanti Krishnan, 14 weeks pregnant.
“I tried acupuncture for my severe sickness. Weekly sessions made it more manageable.”
Seow Hwee Shi, 33 weeks pregnant. |
If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
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