Pregnancy Tips In Nepali

Child is a source of happiness. If you are planning on conceiving a baby or you are pregnant or someone you love is pregnant you need to take very good care of them and these tips will surely act as guidelines:

Being pregnant is a feeling of joy that comes with a greater responsibility. You need to be very cautious and take care of yourself. You are what you eat. Hence, you and your future baby is simply your food. Having a healthy and balanced diet is a most for a mother to be.

Pregnancy Tips In Nepali

 What to Eat during pregnancy?

  • Nutritious diet rich in protein such as bean sprouts, milks eggs, meat, fish (avoid raw).
  • Eat high fiber foods, green vegetables and fruits.
  • Fruits rich in iron and vitamins
  • Vegetable likes carrots cooked , greens beans, broccoli ,
  • Yogurt with fruits
  • 2 glasses of cow milk with Keshar if available else plain milk is fine
  • Take a prenatal iron and calcium and vitamin tablets with doctors recommendation from 3 months of pregnancy or from the very beginning if doctor recommends.
  • Drink Plenty of water
  • Drink herbal tea.

What not to eat during pregnancy?

  • Avoid junk food and fast foods as they contain lots of preservatives and lack essential minerals needed for pregnant women.
  • Uncooked meats or fish as they have are harmful for baby’s growth.
  • Limit the intake of caffeine.
  • Avoid alcoholic drinks of any sort.
  • Do not smoke and avoid being around smokers
  • Avoid any kind of drugs.
  • What not to do during pregnancy?

What not to do during pregnancy?

Follow these tips to ensure safe and healthy prenatal development.

  • Stay away from polluted environment
  • Do not take stress of any type
  • Avoid heavy lifting.
  • Climbings on ladders or stools
  • Using chemicals based products
  • Standing for long periods

What to do during pregnancy?

1. Consult doctor

Regular consulting with doctor is very important and the most important thing throughout the pregnancy and even after delivery.

2. Learn about Pregnancy

Learn about pregnancy attend childbirth and care classes which will prepare you for delivery and child cave.

3. Enjoy the experience

 The experience to motherhood is unique. The joy of giving birth is to be enjoyed even if comes with greater cost. The birth and 9 months journey before child’s birth is also different for every mother so one should enjoy the experience.

4. Stay Busy

Indulge yourself in the works that interests you. This might be your hobby or office work or new interest.

5. Exercise

Practice simple and regular exercises with your doctors recommendation for added health benefits and to increase the chances of normal delivery. Avoid regular exercises and follow doctors recommendation. Along with warm ups and exercise daily walk of 20 to 30 minutes is recommend. Other exercises such as yoga, swimming can be great alternative but make sure you consult with you doctor first.

Why exercise during pregnancy?

  1. To boost your mood and immunity
  2. To improve blood circulation
  3. Maintains healthy weight
  4. Stay fit and active
  5. Helps in the growth and development of baby.

6. Practice Kegals

Kegals are exercises which are proved useful for pregnant women to make delivery easier. It strengthen  pelvic muscles and supports bladder bowels and uterus. Its easy and you can practice it anywhere.

Steps to Kegals.

  1. Practice squeezing as you are stopping the flow of urine in the bathroom
  2. Hold for 3 to 5 seconds and relax.
  3. Repeat up to 10 times

7. Track your weight gain.

The increment weight depends on your physique and may vary. This would be very useful in your regular checkup.

  • Underweight Gain of 4 to 9 kg
  • Normal weight Gain of 9 to 11 kg
  • Overweight Gain of 11 to 15 kg
  • Obese Gain of 15 to 18 kg

8. Wear comfortable shoes

Feet swelling are common problems seen in pregnant women caused by increase in weight and increasing pressure to feet. So make sure you are wearing comfortable, not slippery shoes.

9. Drink more water.

Drink 8 to10 glasses or more, if you don’t like plain water you can drink with fresh fruit juice.

10. Stay Clean

Cleanliness is very important for everyone of us and especially to pregnant women. Clean environment is likely to create happy and lively environment.

11. Travel Smart

Avoid long travel if possible and take all kinds of precautions. Make sure you carry your essentials and medications. Avoid traveling on bumpy roadways,

12. Cravings

Is OK to say yes to cravings. This might be a way of your body’s request to deficient nutrients. Eat and enjoy your carved food but be careful with the amount of intake.

13. Stay Happy

Happiness is essential for mental health.

14. Ask for help

If you are in need of any kind of help don’t hesitate. Delaying to visit hospital might create complications.

15. Good sleep

Sound sleep is as equally as any other care tips.

Take good care and follows the tips. Enjoy your journey to parenthood.