The journey from the time one gets to know the news that a young life is growing within to finally cradling and nurturing a baby is layered with ups and downs. It takes a toll on both the physical and mental health of expecting mothers. And it doesn’t stop there — new mothers can get affected, too, if their diet and exercise are not monitored well.
Experts at the ‘Happiest Her’ summit organized by Happiest Health in March 2024 in Bangalore discussed how one can track their overall wellness during and after pregnancy. They shared tips that could ensure the best of health on a day-to-day basis even as challenges vary.
Watch the calorie and protein intake
Women undergo several physiological changes during pregnancy, which can cause stress. Hence, it becomes important to prioritize food and exercise, which can lighten one’s mood and lift their spirits.
“Pregnant women should have high-calorie intake — they can consume up to 1500 calories per day,” said Dr Nirmala Chandrashekar, senior consultant, obstetrics and gynecology department, Gleneagles BGS Hospital, Kengeri, Bangalore. Moreover, their diet should be nutritious and rich in vitamins and minerals.
It is also essential that pregnant women eat the right amount and quality of protein. “During pregnancy, I recommend up to 1g of protein per kg of body weight. The protein should be rich in essential amino acids. For example, egg white is a complete protein that is highly recommended,” she added. “Protein supplement powders can be recommended to people who are debilitated or those with less protein intake.”
Pregnancy exercises: Caution is crucial
Mothers-to-be are often told to stay extra cautious. Thus, the question arises, is it safe to exercise while pregnant? Besides, one might wonder how much exercise is appropriate or if they are overdoing it. Experts say that while working out is important, the pregnancy exercise routine should be highly personalized and tailor-made for the individual.
“The exercises should be safe for both the mother and the baby and also be effective at the same time,” said Dr Chandrashekar, while emphasizing that jerky movements such as jogging and weightlifting should be avoided. Dr Chandrashekar also listed some yoga asanas (postures) that can be done during the different trimesters of pregnancy:
First trimester: Tadasana can help improve back muscle tone. Breathing practices like pranayama are also effective in relaxing both the mind and the body.
Second trimester: Key yoga asanas including marjariasana (cat stretch) and virabhadrasana (warrior pose) help strengthen the pelvic floor, the back and the abdominal wall muscles.
Third trimester: In this trimester, one can focus on pregnancy exercises and asanas that help strengthen the pelvic floor muscles. Doing malasana (garland pose) and baddha konasana (butterfly pose) helps strengthen the thigh, foot and back muscles. Hip stretches can also be practiced during this phase.
How can new mothers stay fit?
The postpartum phase can be physically and mentally stressful for the mother. As they adjust to breastfeeding, they could be dealing with back pain, calcium deficiency and sleepless nights. Women might also feel the need to lose the weight gained during pregnancy. However, experts stress that this could compromise nutritional intake and overall fitness, affecting not just lactation but also the mother’s health. Dr Chandrashekhar explained, “While breastfeeding, one needs more calories compared to pregnancy. A nutritious diet and ample hydration are vital to secrete the required amount of breast milk.”
Dr Chandrashekhar added that it can take anywhere between six weeks to six months for the physiological changes that occur during pregnancy to revert. One can resume exercising once the pain of childbirth subsides. Dr Chandrashekar also discussed some exercises for the post-pregnancy phase.
Abdominal wall exercises: Since the abdominal wall muscles lose their tone and become quite flabby post-delivery, beginning abdominal wall exercises after six weeks of normal delivery or six months in the case of cesarian deliveries is recommended.
Pelvic floor exercise: During a vaginal delivery, pelvic muscles over-stretch and lose their tone and strength, increasing the risk of flatulence and urinary incontinence. Kegel exercises that involve contracting and relaxing the pelvic floor muscles help improve pelvic floor muscle strength.
Deep breathing exercise: Exercises like pranayama can help relax both the mind and the body.
General health watch for women
Women — whether pregnant or not — should focus on their health, reminded Priyanka Rohatgi, chief nutritionist at Apollo Hospitals, Bangalore. She also suggested an easy acronym, MAPS, to help prioritize health-related factors.
M – Mindful eating: One can eat whatever cuisine they enjoy, but the portions do the magic.
A – Activity: Staying physically active and doing structured strength training is important.
P – Plant grown: Eating plant-based food instead of processed food manufactured in a plant is better for health. Limiting the intake of junk can help one avoid the effects of the endocrine disruptors usually found in processed food, which might result in puffiness, fluid retention and hormonal imbalances.
S – Sleep: Women end up being sleep-deprived because of doing chores early in the morning or late at night. So, they need to ensure to that they get six to eight hours of quality sleep in the right sleep window (between 10pm to 6am).
Takeaways
- During pregnancy, one should consume a nutritious diet rich in proteins, vitamins and minerals.
- Pregnancy exercises include breathing exercises like pranayama and certain asanas that can help relax the body and mind and strengthen the back, leg abdominal, hip and pelvic floor muscles.
- Postpartum, one should not neglect nutrition. They should resume exercising once the pain subsides.
- Mindful eating, avoiding processed foods, staying active and getting sufficient sleep helps one stay healthy.
