Pregnancy
week by week -
Week 7,
Must-ask
Questions this Week
(Week 7)
Is it possible
to follow a vegetarian
diet during pregnancy?
Whether you are
a vegan, a lacto-vegetarian,
a lacto-ovo-vegetarian
or a semi-vegetarian,
you will have to
pay careful attention
to what you eat
to ensure you are
getting the essential
nutrients during
pregnancy. Specifically
you will want to
maximize iron absorption
by combining iron
rich foods with
foods that help
with the absorption
(e.g. eating your
iron fortified cereal
with a glass of
orange juice). You
will want to ensure
you are obtaining
adequate number
of complete protein
exchanges from legumes
and grains and dairy
foods, if applicable.
Vegetarians are
also at risk of
developing deficiencies
in vitamins B12,
B2 and D, and calcium,
iron and zinc. Make
sure your doctor
knows about vegetarian
diet; your doctor
may want to monitor
your hemoglobin
levels regularly.
Read
Full Article
I am lactose-intolerant.
How can I ensure
I am getting enough
calcium in my diet?
• If you have
problems with lactose
(difficulty in digesting
the sugar in milk),
you may have an
inadequate calcium
supply issue to
deal with. Here
are some tips to
help you tide over
the problem: Get
your calcium from
other sources such
as tofu, calcium
fortified bread,
dark green leafy
vegetables, sardines
and salmon
• Drink milk
at mealtimes rather
than on its own
• Try lactose
reduced cottage
cheese and yoghurt
• Experiment
with smaller portions
of milk such as
half a glass instead
of one full glass
• Choose low
fat cheeses (a large
proportion of lactose
is removed during
processing) and
hard cheeses such
as cheddar as they
are naturally lower
in lactose
• Eat yoghurts
that contain active
cultures as these
can actually help
you digest lactose
• I am worried
that my morning
sickness may be
depriving my baby
of important nutrients.
Unless you are experiencing
severe form of morning
sickness, characterized
by dehydration,
weight loss, acid-based
imbalance, electrolyte
deficiencies that
generally requires
hospitalization,
you can feel confident
your baby is not
in any harm's way
by your inability
to stomach proper
food.
How important
is it that I take
my prenatal vitamins?
Most doctors recommend
women to take their
vitamins during
pregnancy simply
because it is impossible
to meet their body's
demands for iron
and folic acid through
diet alone. Prenatal
vitamin is different
from the regular
multivitamin because
of the folic and
iron content. These
are the most important
supplements for
you during pregnancy.
(The demand for
these nutrients
increases dramatically
once you are pregnant.)
0.4 mg of folic
acid is a important
MUST. Although vitamins
have its place,
you cannot substitute
good eating habits
with it. Prenatal
vitamins contain
essential ingredients
for the development
of your baby and
your continued good
health. A typical
prenatal vitamin
contains: Calcium
to build baby's
teeth and bones
and to help strengthen
your own
• Copper to
help prevent anemia
• Folic acid
to reduce the risk
of neural-tube defects
and toe help in
blood-cell production
• Iodine to
help control metabolism
• Iron to
prevent anemia and
to help baby's blood
development
• Vitamin
A, B1, B2, B3, B6,
for general health
and body metabolism
• Vitamin
B12 for blood formation
• Vitamin
C to aid in your
body's absorption
of iron
• Vitamin
D to strengthen
baby's bones and
teeth and to help
you use phosphorous
and calcium
• Vitamin
E for general health
and body metabolism
• Zinc to
help balance fluids
in your body and
to aid nerve and
muscle function
Which types
of fitness activities
are approved during
pregnancy?
Some types of exercise
may do you and your
baby more harm than
good. The following
are considered safe
choices for pregnant
women:
• Walking
• Swimming
• Riding a
stationary bike
• Participating
in a prenatal class
that emphasizes
stretching, and
low impact aerobics
• On the other
hand, the following
are not advisable:
Contact sports such
as volleyball, football,
basketball
• High impact,
weight bearing sports
such as running
or jogging
• Floor exercises
that could leave
you vulnerable to
injury such as full
sit-ups, double
leg raises and straight-leg
raises
Some tips
on helping you get
started on a prenatal
fitness program:
• Always consult
your doctor before
you embark on a
regime
• Be aware
that your body changes
during pregnancy
making you vulnerable
to injury
• Start slowly
and pay attention
to body's signals.
If you are huffing
and puffing slow
down. Gradually
increase the duration
as your body picks
up on strength and
endurance.
• Aim to exercise
20-30 minutes at
least 3 times a
week (if you are
a candidate of morning
sickness, exercise
will be the last
thing on your mind.
Go easy on yourself
and wait to work
out when you feel
up to it)
• Drink plenty
of fluids to prevent
dehydration and
overheating. Limit
strenuous exercise
to 30 minutes and
skip the hot tub
or sauna
• Ensure your
workout includes
both a warm-up and
a cool-down
• Wear a bra
that provides adequate
support. Your breasts
are larger and heavier
now and the ligaments
that support breast
tissue can be permanently
damaged if they
become overstretched
• If your
feel that exercising
on your back makes
you feel light-headed
or nauseated, then
avoid this position
• Make sure
your workout includes
the four most vital
prenatal exercises:
squatting, pelvic
tilting or rocking,
abdominal curl-ups
and pelvic floor
exercises called
Kegels
• Remember
pregnancy alters
your centre of gravity
so it may be easier
for you to lose
your balance
• Never exercise
to the point of
exhaustion
• Stop exercising
immediately if you
experience vaginal
bleeding or uterine
contractions, or
if your membranes
rupture
• Avoid increasing
the intensity, duration,
or frequency of
your workouts at
any point after
week 28. Fetal demands
for oxygen and nutrition
are at their peak
during the final
trimester, so it
is advisable to
go easy on the fitness
front
Are hot
tubs, saunas, and
steam rooms really
off the limits during
pregnancy?
Anything that raises
your body temperature
over 102° F
can be dangerous
to the developing
baby particularly
during the first
trimester. It is
best to skip the
post-exercise trip
to the hot tub or
sauna room and just
settle for a relaxing
soak in a warm tub
(not hot) instead.
Some
Basic Pointers
(Week 7)
Miscarriage
• The cause
and reason behind
a miscarriage
is not known.
The most common
finding in early
miscarriages is
an abnormality
in the development
of the embryo.
Studies indicate
more than half
of all early miscarriages
have chromosomal
abnormalities.
Types of miscarriages
are outlined below.
• Threatened
miscarriage may
be assumed when
there is a bloody
discharge from
the vagina during
the first half
of pregnancy.
Bleeding may last
for days or even
weeks. There may
not be any cramping
or pain. If there
is pain, it may
feel like a menstrual
cramp or a mild
backache. Resting
in bed is about
all you can do,
although being
active is not
the cause of the
incident. No procedure
or medication
can prevent a
woman from miscarrying.
Threatened miscarriage
is a common diagnosis
since 20% of all
women experience
bleeding during
the early pregnancy
but not all miscarry.
• Inevitable
miscarriage occurs
with the rupture
of membranes,
dilation of the
cervix and passage
of blood clots
and even tissue.
Miscarriage is
almost certain
under these circumstances.
The uterus usually
contracts, expelling
the fetus or products
of conception.
Incomplete
miscarriage
• is one
where the entire
pregnancy may
not be passes
at once. Part
of the pregnancy
is passed while
part of it remains
in the uterus.
Bleeding may be
heavy and continues
until the uterus
empties itself.
• Missed
miscarriage occurs
when the embryo
retained had died
earlier. There
may be no symptoms
or bleeding. The
time period from
when the pregnancy
failed to the
time the miscarriage
is discovered
is usually weeks.
• Habitual
miscarriage refers
to three or more
consecutive miscarriages.
• If you
have a miscarriage,
don't blame yourself
or your partner
for it. It is
usually impossible
to look back at
everything you
have done, eaten
or been exposed
to and find the
cause of a miscarriage.
Most doctors don't
recommend testing
to find the reason
for miscarrying
unless you have
had three or more
miscarriages.
Chromosome analysis
can be done and
other tests can
be performed to
investigate the
possibility of
infections, diabetes
and lupus.
Your
Nutrition (Week
7)
It is hard to
eat nutritiously
for every meal.
You may not always
get the nutrients
you need or in
the amounts you
need. Your prenatal
vitamin is not
a substitute for
food, so don't
count on it to
supply you with
essential vitamins
and minerals.
Food is important,
too!
| Nutrient |
Food
sources
|
| Calcium
|
dairy
products,
dark leafy
vegetables,
dried beans
and peas,
tofu, Paneer
|
| Folic
acid |
liver,
dried beans
and peas,
eggs, broccoli,
whole grain
products,
Oranges
, orange
juice |
| Iron
|
fish,
liver, meat,
poultry,
egg yolks,
nuts, dried
beans and
peas, dried
fruit |
| Magnesium
|
dried
beans and
peas, cocoa,
seafood,
whole grain
products,
nuts |
| Vitamin
B6 |
whole
grain foods,
liver, meat
|
| Vitamin
E |
milk,
eggs, meat,
fish, cereals,
leafy vegetables
|
| Zinc
|
seafood,
meat, nuts,
milk, dried
beans and
peas |
| Pregnancy
Articles
by Category |
|
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