Yes, I am Now Pregnant! What Next?

Yes, I am now pregnant! What next?

Pregnancy and childbirth are incredible experiences that highlight a woman’s strength, beauty, and elegance. Caring for pregnancy involves more than just ensuring a safe delivery; it’s about embracing motherhood and making these nine months as enjoyable and memorable as possible.

It’s essential to connect with an Obstetrician, a specialist in managing the care of expectant mothers, the unborn child, labour, delivery, and the early postpartum period. An Obstetrician is dedicated to providing exceptional care to both mother and baby, ensuring that the labour and delivery process is smooth and free from complications.

At Nandhini-Pearl, our team of four skilled Obstetricians has successfully delivered over 50,000 babies, so you can be confident that you’re in expert hands!

Our list of prenatal services includes:

Preparing for a healthy pregnancy
Pregnancy exercise routines
Nutritional guidance and diet during pregnancy
Routine laboratory tests (including blood, urine, and glucose)
Ultrasound examinations during pregnancy
Recommended vaccinations for pregnancy
Medication management for pregnancy
Delivery options - Vaginal and Cesarean sections

Estimate your delivery date with our Delivery Calendar.

Babies typically arrive between the 38th and 42nd week of pregnancy. Your due date is only an estimated timeframe for delivery. A baby is considered full-term if born between the 37th and 42nd weeks.

Births before the 37th week are classified as premature, and if delivery hasn’t occurred by the 42nd week, induction may be necessary. A full-term pregnancy spans about nine months and is divided into three trimesters: early, middle, and late, each lasting roughly three months.

Although pregnancy begins at conception—when a sperm fertilizes an egg—the first trimester is measured from the first day of your last menstrual period up to week 12. This method is used because many women do not know the exact date of conception. The second trimester covers weeks from 13 to 26, while the third trimester starts at week 27 and continues until the baby is born, which can be around week 40 or later.

Various activities are scheduled during pregnancy, such as vaccinations, ultrasounds, blood tests, and regular check-ups with your obstetrician. The specific activities planned depend on the week or trimester of your pregnancy.

Healthy Pregnancy

Physical Activity/
Exercising During
Pregnancy

Exercise in preparation for pregnancy and childbirth should begin when you’re planning to get pregnant. The quicker you begin exercising, the better you will feel. A big mistake many women make is not starting an exercise program until the last three months because their enlarged uterus and breasts cause a shift of the physical center of gravity, affecting their balance. Pregnant women are about to do some sort of physical activity every day.

How does exercise help
during pregnancy?

Regular exercise during pregnancy:

Strengthens muscles needed for labor and delivery
Helps reduce backaches, constipation, bloating, and swelling
Improves posture
Gives you energy and improves your mood
Lessen some of the discomforts of pregnancy
Helps you feel tired-less and sleep better

How often should I exercise during pregnancy?

It’s important to stay active throughout the week. Tailor your exercise routine to your pre-pregnancy activity levels, ensuring that you approach exercise sensibly. Avoid pushing yourself to exhaustion. Aim for a light to moderate exercise routine, though you can opt for more intense activities if you feel up to it.

Light to moderate exercises should let you carry on a conversation while working out. As the intensity increases, talking becomes more challenging

For moderate exercise, strive for 2.5 to 5 hours per week (30 to 60 minutes on most days). You can split your exercise throughout the day rather than doing it all at once.
As your pregnancy progresses, you may need to slow down

What should I do if I didn't exercise before I was pregnant?

If you weren’t engaging in regular physical activity before your pregnancy, it’s important not to jump into intense exercise routines suddenly. When starting an exercise program, inform your instructor about your pregnancy and ease into it gradually. Begin with just 15 minutes of continuous exercise, three times a week, and progressively increase this to a maximum of 2.5 hours per week.

Keep in mind that exercise doesn’t need to be vigorous to be effective—any amount of physical activity is beneficial.

What type of exercises
should I do?

Combining aerobic and strength exercises offers significant benefits during pregnancy.

Aerobic activities like walking, cycling, swimming, or attending fitness classes improve your cardiorespiratory fitness, which is crucial for efficient oxygen use, and help manage weight gain. Strength exercises, including yoga, Pilates, and resistance training, are effective in alleviating back and pelvic pain.

They also prepare your body for childbirth and aid in postpartum recovery. Implement these exercises into your daily routine to build muscle strength, support your body’s increased weight, strengthen your joints, boost circulation, relieve back pain, and enhance overall well-being.

Stomach-strengthening exercises

As your baby grows, you might notice an increase in the curve of your lower back, which can lead to back pain. These exercises are designed to strengthen your abdominal muscles and alleviate discomfort.
Begin by positioning yourself on all fours, with your knees aligned under your hips and your hands placed under your shoulders, fingers facing forward. Engage your abdominal muscles to maintain a straight back.
Gently draw in your stomach muscles and arch your back toward the ceiling, allowing your head to relax. Be careful not to lock your elbows.
Hold this position for a few seconds, then slowly return to the starting position. Ensure that your back remains straight and neutral throughout the exercise. Perform this movement slowly and rhythmically, repeating it 10 times. Focus on engaging your muscles effectively and moving your back with care. Only arch your back as much as is comfortable for you.

Pelvic tilt exercises

Press your shoulders and lower back against a wall, keeping your knees slightly bent.
Draw your navel towards your spine to flatten your back against the wall, hold for 4 seconds, and then relax.
Perform this exercise up to 10 times.

Pelvic floor Exercises

To increase the strength of the pelvic muscles, which undergo significant strain during pregnancy and childbirth, pelvic floor exercises are recommended. These muscles consist of layers arranged like a supportive hammock extending from the pubic bone in the front to the end of the backbone.

Exercise tips

Warm-Up and Cool-down: Begin each workout with a gentle warm-up and end with a cool-down to prepare your body for doing exercise and aid recovery.
Avoid Extreme Conditions: Steer clear of intense workouts in hot or humid environments to prevent overheating.
Stay Hydrated: Drink much water and fluids to stay hydrated throughout your exercise routine.
Dress Comfortably: Choose comfortable, well-fitting clothes, including supportive shoes and a maternity bra, and opt for loose-fitting attire.
Choose Qualified Instructors: If attending exercise classes, ensure that the instructor is certified and aware of your pregnancy and how far along you are.
Try Swimming: Swimming can be an excellent choice as the water helps support your growing weight. Look for local pools that offer aquanatal classes led by trained instructors.
Opt for Low-Impact Activities: Walking is a beneficial exercise that provides aerobic benefits with minimal joint strain. Low-impact aerobics and stationary cycling are also excellent options.

Are there any exercises I should avoid?

While most exercises are fine during your pregnancy, there are a few exercises you should avoid:

Prevent lying flat on your back, especially after 28 weeks of pregnancy, as the weight of your belly can compress major blood vessels, potentially causing dizziness and reduced blood flow to your baby.
Stay away from contact sports that carry a risk of impact, such as kickboxing, judo, squash, tennis, football, and hockey.
Due to the risk of falls, avoid activities like horse riding, downhill skiing, ice hockey, gymnastics, and cycling.
Avoid activities that involve significant changes in pressure, like scuba diving, as these do not protect the baby against decompression sickness and gas bubbles in the bloodstream.
Exercise cautiously at altitudes above 2,000 meters until you have acclimated to avoid altitude sickness, which is caused by reduced oxygen levels.
Be mindful of repetitive high-impact exercises, or those involving lots of twisting, high stepping, or sudden stops, as they can cause joint discomfort.
Prevent overheating by drinking plenty of water, wearing lightweight clothing, and exercising in cool, well-ventilated areas, avoiding places like spas or saunas where temperatures can rise.

Are there any reasons why I shouldn't exercise?

If you have a complicated pregnancy or existing serious health issues, these can impact your ability to exercise safely. Before starting any exercise habit, consult your doctor or obstetrician if you have any of the following conditions:

Pre-eclampsia
Placenta previa
Multiple pregnancy
High blood pressure
Bleeding in the second or third trimester
Weak cervix (also known as cervical insufficiency or incompetent cervix), where the cervix may open prematurely and silently during pregnancy
Ruptured membranes or a risk of preterm labor
Poorly managed type 1 diabetes, hypertension, or thyroid disease
Severe cardiovascular, respiratory, or systemic disorders

When should I stop exercising?

Here are some indicators that you should halt your exercise and consult your doctor or midwife right away:

Chest discomfort
Unexpected shortness of breath
Dizziness, light-headedness, or headaches
Muscle weakness
Pain, swelling, or redness in the calf
Quick swelling in the ankles, hands, or face
Vaginal bleeding
Nausea and vomiting
Decreased fetal movement

Consult your doctor, physiotherapist or healthcare professional to make sure your exercise routine is not harmful for you or your baby.

Healthy Diet
During Pregnancy

Why is diet important
during pregnancy for
you and your baby?

Maintaining a healthy diet during pregnancy is essential for your well-being and provides the vital nutrients that your baby needs for proper development and growth.

Pregnant women should focus on consuming a nutrient-rich diet while minimizing intake of sugar, salt, and saturated fats. Weight gain is a common factor of pregnancy, but excessive or insufficient weight gain will lead to complications for both mother and baby.

The recommended amount of weight during pregnancy varies based on a mother’s pre-pregnancy weight. Body Mass Index (BMI) is a right method for determining appropriate weight gain during this period.

Typically, a balanced diet will fulfill your nutritional needs throughout pregnancy. However, certain foods are especially beneficial because they are rich in specific nutrients required during this time.

Nutrients like folate, iron, iodine, and vitamin D are crucial for your baby’s health and development and can help prevent specific conditions. If you’re planning to become pregnant, it’s advisable to start consuming a folic acid supplement at least one month before conception and continue for three months after. Folic acid has been shown to help avoid neural tube defects.

Sources of Folic Acid During Pregnancy

Folate and folic acid, both forms of vitamin B, are essential during pregnancy as they help in reducing the risk of several birth defects. To naturally increase your intake of folic acid, include foods like green vegetables, citrus fruits, beans, and fortified cereals in your diet. These foods can provide you with the necessary levels of folate to support a healthy pregnancy.

Importance of Calcium in Pregnancy

Adequate calcium intake is crucial during pregnancy to support the development of the musculoskeletal, nervous, and circulatory systems. Consuming sufficient calcium helps build the baby’s bones and teeth and maintain maternal bone health. Dairy products, leafy greens, and fortified plant-based milk are excellent sources of calcium to include in your diet.

Iron-Rich Foods for Pregnancy

Pregnant women require about 18 mg of iron daily to support their increased blood volume and the baby’s needs. Iron-rich foods which are lean meats, beans, spinach, and fortified cereals are excellent choices to meet this requirement. These foods provide necessary iron and help maintain overall energy levels and health during pregnancy.

If you are considering or taking any supplements, consult your doctor or midwife to make sure that you are taking the right doses for your individual needs.

Balanced Diet

What is a Balanced
Diet?

A balanced diet is one that incorporates different nutritious foods from all five important food groups to promote overall health. Drinking more water is also essential for staying well-hydrated. The five food groups to include are:

Whole grains and cereals
Vegetables, legumes/beans
Lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes/beans
Fruit
Dairy products

It’s common for people to have days when they eat well and other days when indulgent foods take precedence. During pregnancy, cravings for high-sugar, high-salt, or high-fat foods do make it harder to maintain a balanced diet. If morning sickness or severe vomiting occurs, focus on consuming what you can manage at the time.

Pregnancy Cravings

While it was once believed that cravings during pregnancy indicated nutrient deficiencies, current evidence does not support this theory. Changes in taste during pregnancy can alter a mother’s food preferences, and hormonal shifts can lead to both cravings and aversions.

What to Drink During Pregnancy

The safest drink during pregnancy are water and milk. It is strongly recommended to avoid alcohol, as even small amounts can negatively impact your baby’s development and have lasting effects. While water and milk are ideal, small amounts of low-sugar soft drinks, juice, and soda or mineral water are also acceptable. Normal caffeine consumption (up to 200 mg per day) from tea and coffee is generally considered safe.

Foods to Limit
During Pregnancy

Processed foods, which are often high in sugar, fat, and salt, should be limited. Although they can be convenient and tasty, they don’t provide the necessary nutrients for a healthy pregnancy. The Australian Dietary Guidelines advise limiting saturated fats, added salt, sugars, and alcohol.

Recommended
Servings During
Pregnancy

Pregnancy increases your energy and nutritional needs, requiring additional servings from each food group. While the serving size doesn’t change, the variety and quantity of food you consume daily should increase to support your and your baby’s health.

Recommended serves on each day of each food group during pregnancy.

Food group	Serves per day
Vegetables and legumes/beans	5
Fruit	2
Grains and cereals, mostly wholegrain and/or high fibre cereals	8
Lean meat/fish/poultry/eggs/tofu/nuts	3.5
Milk/dairy foods	3.5

Mental Health During Pregnancy

Pregnancy marks a significant transition in a woman’s life, bringing both exciting and challenging changes. While physical changes like cravings, fatigue, and nausea are often discussed, other aspects, such as adjusting work arrangements and managing finances, can also contribute to the stress of this period.

Alongside these physical, financial, and social shifts, many women experience emotional fluctuations during pregnancy. It’s normal to have mixed feelings as you prepare for parenthood. Just as physical health issues, such as high blood pressure, can arise, mental health challenges like anxiety or depression can also occur. Speaking about your feelings with someone can be crucial to improving your well-being.

Taking care of yourself and recognising when daily management becomes overwhelming is essential. If you find yourself feeling persistently sad, anxious, or distressed, and it starts impacting your life, seeking help is important.

Preparing for Parenthood

Preparing for the changes ahead can benefit both expectant mothers and fathers. Reading parenting books, discussing experiences with family and friends, and identifying potential support systems can be valuable. Building a network with others who are pregnant or have young children can also provide helpful insights and encouragement.

While preparation is key, it’s important to remember that you can’t anticipate every situation that may arise.

Understanding Your Emotions During Pregnancy

Pregnancy can be a time of both excitement and challenge, with emotional ups and downs being a normal part of the experience. However, for some, symptoms of anxiety or depression can significantly impact daily life.

Watch for signs such as:

Panic attacks (e.g., racing heart, palpitations, shortness of breath)
Persistent worry, including concerns about the baby’s health or well-being
Obsessive or compulsive behaviors
Extreme mood swings
Persistent sadness or unexplained crying
Nervousness or feelings of panic

If these symptoms persist for more than two weeks, it is advisable to consult with a Pregnancy Counselor.

Navigating Your Relationship with Your Partner

Pregnancy can significantly affect your relationship, particularly if this is your first child. While some couples adapt easily, others may find these changes more challenging. Arguments may arise, but it’s important to recognize that these are common and often temporary.

To nurture your relationship during pregnancy, consider these tips:

Communicate openly about your feelings regarding pregnancy, including both positives and challenges. Focus on sharing your views rather than placing blame.
Discuss your hopes, dreams, and the traditions you want to establish for your family.
Talk about your parenting styles and be prepared to negotiate and compromise if your styles differ.
Be open about your sexual needs.

Practical strategies to support your relationship include:

Attending antenatal classes together.
Discuss how to balance personal time and household responsibilities before and after the baby arrives.

Managing Relationships with Family and Friends

Pregnancy is a special time not just for you and your partner but also for those around you, especially family members. While their support can be invaluable, it can sometimes feel overwhelming or intrusive.

You may receive a lot of advice, which can be both helpful and unhelpful at different times. Navigating this advice according to what feels right for you is essential. Remember, it’s your pregnancy and your baby, and you should make decisions based on what best suits your needs.

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Yes, I am Now Pregnant! What Next?

Yes, I am now pregnant! What next?

Healthy Pregnancy