Instructions
During pregnancy, hormonal levels change in a woman's body, fat tissue begins to accumulate in order to provide the mother and child with everything they need, so women gain weight. It’s normal if your body weight is beyond a certain limit, but some pregnant women neglect themselves, stop playing sports, start eating more and gain extra pounds, saying goodbye to their slim figure.
To maintain your figure during pregnancy, you need to forget about the common advice to “eat for two.” Of course, the fetus developing in your body requires nutrients, vitamins and minerals, but in much smaller quantities than you yourself, because the baby is small. In addition, sugar, sweets, chips, French fries, fast food and other junk foods will not bring him any benefit. It is important to eat protein foods, fresh vegetables and fruits, cereals, nuts, and fish. At first, the caloric intake of your diet does not need to be increased; what you eat is much more important than how much you eat. Gradually, the amount of food can be increased little by little, monitoring weight gain.
Thin girls need to gain no more than 16 kilograms, average build – no more than 14, and large women – up to 9 kilograms. If you stay within these norms, the weight gain will be only 3-4 kilograms, and it will be easy to lose them.
Don't stop playing sports if you did before pregnancy, and start physical activity if it was foreign to you until now. Sports are not at all incompatible things, as many expectant mothers think. You just need to monitor the load, breathe correctly and not overwork. Perfect for swimming, yoga, low-intensity aerobics, walking. Physically fit women can engage in running, fitness, skiing and other sports. Before you start exercising, consult with the doctor who is supervising you. If this is contraindicated for you, move more, walk, breathe fresh air.
Provide yourself with good sleep, do not expose your body and psyche to stress, rest well, get as many positive emotions as possible. Firstly, it has a positive effect on the child’s health, and secondly, it allows you to avoid gaining excess weight.
If possible, start eating healthy and exercising as early as possible before pregnancy. Strong, healthy, fit and slender women with well-developed muscles, a small percentage of fat and extensive sports experience find it easier to maintain their figure during pregnancy, they gain less weight, and most importantly, it is much easier for them to get in shape after.
When a woman is pregnant, the whole world becomes
completely different colors, different meaning and different goals.
And what previously seemed very significant ceases to have any meaning now. But this is not always correct. For example, you should never (even during pregnancy
) forget about your favorite figure.
It still requires your care, only more intensive, in order to maintain its original shape
.
Instructions
First, consult your doctor. He should tell you how much weight you can gain over a period of time. Taking into account the various physiological needs, the state of her and the ongoing pregnancy
, the doctor will calculate your natural weight gain. On average it ranges from 10-15 kg.
Modern medicine advises women expecting a baby to take courses in yoga, massage and gymnastics for. Don’t be lazy, don’t be afraid, and be sure to sign up for such classes (unless, of course, it’s contraindicated for you or forbidden by your doctor). This, on the one hand, will have a beneficial effect on the development of the fetus, and on the other, will provide a full load.
During pregnancy
Due to the growth of the fetus, a woman’s skin stretches very much. The connective tissues of the skin become less elastic, and this leads to
Many women are afraid of the changes that pregnancy will inevitably make to their body and figure. However, if you approach the issue correctly, your shape will be excellent even with a grown tummy!
What are the dangers of being overweight during pregnancy?
The advice to “relax and enjoy” does not work in this case. Women who “relax” during pregnancy risk gaining too much excess weight: 20 kg or even more.
Such an increase will not benefit either you or your baby: the already increased load on the cardiovascular system is aggravated by tens of completely unnecessary kilograms, cardiac problems, edema, and spider veins appear on the legs.
A child who is too big means problems: babies over 4 kg are more likely than usual to experience birth injuries: hematomas, collarbone fractures, paralysis. It is not for nothing that doctors classify such large babies as a risk zone and often offer their mothers a caesarean section.
In addition, losing extra 10–15 kg after childbirth is not so easy. And so the mother, looking with displeasure at her “swimming” hips and plump waist in the mirror, becomes depressed, even blaming her beloved baby for the fact that she has lost her attractiveness...
Weight gain norm
Doctors warn that a woman should gain no more than 15 kg during pregnancy, including the baby and amniotic fluid. In this case, the woman’s excess weight after childbirth will be small and it will not be difficult to get rid of it.
If you gain more than 20 kg, it will become more difficult to return to your previous weight (See “Weight changes during pregnancy: norm and pathology”). Of course, weight gain during pregnancy is inevitable and the extra pounds will still remain, but with the right behavior you can get rid of them in a few months. There is also a hereditary predisposition to weight gain, as well as one associated with hormonal disorders. There's nothing you can do about it, but this doesn't mean you need to give up on yourself and give up a healthy lifestyle.
Banned diet
But there is no need for fanaticism in this matter. Pregnancy is not the time for strict diets and grueling sports marathons.
A couple of extra kilograms attached to the waist and hips is a necessary “strategic reserve” during pregnancy, provided by nature itself, and they will easily and quickly go away with the start of breastfeeding or a little later, when the mother needs to run after the baby . Pregnancy is a wonderful time when a woman should pay special attention to her body. Changes are inevitable, but we can reduce undesirable manifestations to a minimum and easily return to our previous form after childbirth!
How does pregnancy affect a woman’s health?
Many scientific studies have proven that a history of pregnancy significantly reduces the risk of ovarian cancer. Current evidence suggests that breastfeeding provides additional protection not only against ovarian cancer, but also against breast cancer.
One of the hypothetical explanations for this phenomenon is a change in hormonal levels in a pregnant woman, temporary rest of the ovaries and lack of ovulation.
It is known that at the site where the egg leaves the mature follicle, a microtrauma forms in the ovary. After each tear heals, a small whitish scar forms.
According to some researchers, disruptions in the healing processes of these microtraumas can lead to malignant degeneration of ovarian cells. Therefore, women who ovulate less often suffer from ovarian cancer much less often.
There is no need to be afraid of changes in the body that occur due to pregnancy. After all, after childbirth, all processes quickly return to normal. And let your figure, shape, sleep and wakefulness change. If you wish, you can cope with changing your figure.
Motherhood is the main mission of a woman. A woman, having realized herself as a mother, acquires a new meaning in life. Believe me, it's worth it. Health to you and your children!
Extraordinary processes occur in the body of a pregnant woman for which she, even if she really wanted to, would never be able to prepare
. But it doesn't end there. After childbirth, we become even more nervous, irritable, aggressive - postpartum depression as a consequence of pregnancy.
Pain in the back and joints appears
After childbirth, a woman's supply of vitamins and minerals that she accumulated during pregnancy is significantly reduced. You may not have noticed that during the pushing during childbirth, the ligaments in the wrist area were stretched.
Agree, there are also unpleasant sensations in addition to those that you already have. If only everything ended with a sprain... Unfortunately, some strange formation or lump appears at the site of the sprain, which causes pain during physical activity.
Here are some useful rules that will help you quickly recover and get back to normal:
- Perform a set of exercises from regular exercises (
muscles are strengthened, the body gets used to physical activity). - Get a massage
(Include elements of an erotic massage in it, and you are guaranteed an unforgettable night of sex). - Buy one that will help evenly distribute the load on your back when you frequently carry your child in your arms.
Various chronic diseases are getting worse
Unfortunately, pregnancy can be complicated by various chronic diseases. Especially kidney and cardiovascular
.
Why does this happen?
The answer to this question is very easy to find. The body does double duty during pregnancy:
- The kidneys remove metabolic products not only from the mother, but also from the baby.
- The heart pumps 2 times more blood.
- The liver transports several times more blood.
How can we help our body do all this work? Doctors recommend lying on your left side several times a day.
, since it is in this position that blood circulation is normalized.
Pregnancy ruins your figure
The statement that during pregnancy the figure deteriorates is undeniable, and only a very small percentage of women can boast of an excellent, unchanged figure during pregnancy and after childbirth. Some people like their newly acquired curves, but more moms still want to lose weight and get back to their previous shape.
How to return to your previous figure?
Firstly, do not panic and do not rush to extremes
, since Mother Nature has laid down a mechanism to help a woman.
This mechanism is called breastfeeding. It is interesting that after nine months of feeding with mother's milk, the female figure begins to get rid of inadmissible excesses
. The gradual cessation of lactation will protect the breasts from the appearance of stretch marks and sagging.And physical education and fitness classes
No one has yet canceled it at home. 15-20 minutes a day is enough to begin the grueling process of renewing your figure.
And finally...
I would like to express my sore point... The birth of children is the most beautiful thing that a loving woman can give to her husband. But they are too difficult for us; the consequences of pregnancy can be very unpleasant. And I would like to hope that every woman, after reading this information, will find and learn a few rules for herself
to keep your skin, hair and teeth healthy. In general, protect yourself from all unwanted consequences of pregnancy.
After all, sometimes it’s so difficult, looking at your reflection in the mirror and seeing there a WOMAN WHO BECAME A MOTHER, to turn around at your age and meet the numbers 20, 23, 25,... And some are not yet 20. And each of us experiences the state of pregnancy in to his own, but gives away bit by bit his beauty, youth and health, and receives HAPPINESS...
Not all pregnant women actually pose a risk to their unborn child from passive and active smoking. Many of them are trying to find evidence that abruptly quitting cigarettes is harmful to the child or that there are safe doses of nicotine. You don’t need to be a scientist or a doctor to understand that smoking and pregnancy are completely incompatible and unacceptable concepts.
. This harmful habit not only affects the development of the child, increases the risk of many diseases, but also threatens the life of the unborn baby. Nicotine addiction also threatens the health of the mother - it can cause severe complications during pregnancy and childbirth. Such general conclusions are known to everyone, but it is the detailed facts about the dangers of smoking for the unborn child and mother that convince more accurately and reliably.
Changes by week
Changes in body size are only a small part of what happens to the expectant mother during pregnancy. From the 6th–7th week begins: nausea, increased sensitivity to smells, dizziness is possible. — At the 8th week, the breasts enlarge, and by the 12th week touching them may become painful. At week 11, your sex drive may decrease, and due to the fragility of the blood vessels, you may experience nosebleeds. By the 15th week, a woman may complain of fatigue, inattention and forgetfulness. By the 16th week, due to the growing uterus, stabbing pain in the side and discomfort in the pelvic area may appear. By the 17th week, a woman’s figure becomes more and more rounded, and a wardrobe update may be required. Rapid heartbeat and back pain are quite common. At 17–18 weeks you can already feel the first movements, but with the first child this most often happens at 19–20 weeks. At 20 weeks, sweating and nasal congestion may occur. By the 22nd week, the kidneys begin to work under overload, and swelling may appear. By the 27th week, many experience calf muscle cramps. During the 3rd trimester, the baby gets stronger and grows: the gait of the expectant mother becomes “duck-like” in order to maintain stability and not fall.
What exercises are useful to do during pregnancy, see this issue
Despite the fear of losing shape, pregnant women eat a lot, because popular belief believes that pregnant women should not deny themselves anything. Is it so?
Psychologist at the Republican Scientific and Practical Institute Elena Zenevich advises moving away from stereotypes.
Doctors believe that a pregnant woman should not gain more than twelve kilograms of weight along with the child and amniotic fluid. If you stay within these limits, then the excess weight of the woman herself after childbirth will be about four kilograms, and losing them is not a problem.
If you gain more than twenty kilograms instead of twelve, you are guaranteed to have stretch marks, and it will be very difficult to return to your original weight, especially if the woman has prerequisites for being overweight - genetic and hereditary factors.
By looking at the mother and grandmother of the expectant mother, you can perfectly assess what will happen to her after childbirth.
We should not go on diets and starve ourselves, we should just think about what, how and when we eat.
First of all, a woman must move away from stereotypes. For example, there is a widespread stereotype that a woman needs to eat fruit in the first weeks of pregnancy. Of course, the whole family immediately begins to buy tons of peaches, pears and oranges at the market, and the pregnant woman eats, eats, eats it all. At the same time, she begins to have problems with digestion and intestines, and at the initial stage of pregnancy this often leads to the threat of miscarriage. But she does not attribute these problems to fruits - after all, everyone knows that they are healthy to eat.
If a woman continues to follow the stereotype rather than her own feelings, she can get into big trouble. The body itself will tell you everything, you just need to listen to it.
Of course, pregnant women often have an increased appetite. But even if you really want to eat at night, you should not forbid yourself to even think about food, but rather think about what to eat. A piece of cheese, boiled chicken, some low-calorie foods. And if you just want to enjoy it, you should tell yourself: the ice cream in the freezer will wait for me until the morning.
You can arrange an internal dialogue with yourself, finding reasons not to eat. In this case, it is not the position of restriction that will work very well, but the image drawn in the imagination of yourself with a small child, slim, beautiful, in excellent shape. Knowing that you want to be in shape after giving birth will help stop those late night trips to the fridge.
As the fetus grows, the abdominal walls stretch, fibers in the deep layers of the skin diverge with hemorrhage in them and subsequent proliferation of connective tissue. Stripes in the form of pinkish-brown scars form on the front wall of the abdomen, thighs, and mammary glands (experts call them striae). The same thing happens with the breasts; the size of the mammary glands at the beginning of pregnancy and in the first days after childbirth increases so quickly that the skin simply does not have time to stretch. After childbirth, the purple scars on the chest and abdomen lighten, the skin returns to normal, although it often becomes flabby.
To reduce the harm from stretch marks on the chest and abdomen, and increase skin elasticity during the second half of pregnancy, you need to maintain it with special gels and creams with a high collagen content. When purchasing such creams, carefully read the composition - the earlier in the list “collagen” is written, the more of this substance it contains, which is responsible for the elasticity of connective tissue, that is, the skin.
You cannot imagine yourself as fat and ugly, or have negative feelings towards yourself. Because there is a pattern in our psyche. When we begin to destroy ourselves for some of our weaknesses, for allowing ourselves an extra piece or not being able to fit into a skirt that we really like, we begin to direct aggression towards ourselves - well, I couldn’t restrain myself again, I’m a weak-willed person.
When positive information comes to us, it is very well received and has an excellent motivating effect. As for negative information, when receiving it, regardless of our desire, each person’s mental defense mechanisms such as justification, replacement, repression are triggered - we begin to forget what we were going to strive for yesterday, and after a week we find that we remain stuck. in the same place from which they wanted to get up.
We need to form a positive image in ourselves of what we want to achieve. Hang a photo of yourself beautiful and slender on the refrigerator, or even inside it, and when you open the door every evening, find the strength to close it with a smile.
Text: Alisa Antonova
There are many myths around pregnancy. Some say that women become prettier during this period: their skin condition improves and their mood improves. Others, on the contrary, tell horror stories about tooth and hair loss, as well as brittle nails and swelling. This suggests only one conclusion: everyone experiences pregnancy differently. What to do to protect yourself from unpleasant surprises? We asked experts about this.
The birth of baby Harper Seven became for David and Victoria Beckham a real “gift of fate” and “a blessing from above” (these were the sublime words used by the happy parents in every second interview). Victoria dreamed of a daughter for more than ten years, however, when the little princess was born, Vicky did not glow with happiness at all. As you know, she had, but even when the health situation improved, the young mother did not shine. In photographs from six months ago, she has circles under her eyes (in which there is universal sadness) and mournfully closed lips.
“Young mothers often come to me for advice,” says Dr Prager, a renowned London beautician. “Many people show photos of themselves before pregnancy, and I understand: in a year, girls age five years!” Let’s make a reservation right away: the doctor did not want to offend anyone with this statement, especially since such a phenomenon takes place. It is not for nothing that British cosmetologists have used the expression Mum Face - “mommy’s face”.
How can we explain such changes in our body? Julia Verezey, training director of Clarins in Russia, answered this question. “During pregnancy, significant changes occur in the body,” says Yulia. — The special “behavior” of hormones is to blame for everything. Their jumps often cause dullness, thinning and decreased elasticity of the skin, and increased sensitivity.”
The pregnancy hormone progesterone, as a rule, has a beneficial effect on appearance: thanks to it, many girls begin to literally shine. Then the situation changes: a lack of estrogens (female hormones) can lead to dryness, flaking and increased sensitivity of the skin. Fluctuations in hormones sometimes cause the opposite effect - the secretion of sebum increases, hence acne. Also, during pregnancy, pigment spots may appear on the face, which, as a rule, disappear after childbirth.
After the birth of a child, the situation is aggravated by lack of sleep and constant employment. A living example of this is the same Victoria Beckham, who literally changed her face. “I hardly sleep. Harper often wakes up at night and has to get up with her - just like all mothers. I don't have a crowd of nannies who would do this for me. I’m a working mother like most,” says Victoria.
If you are familiar with these problems, here are some tips on how to deal with them.
After childbirth
In the first days after the baby is born, all organs and systems return to normal function. The exception is the mammary glands, because now their time has come!
1-7th day
. The uterus decreases in size after childbirth because its muscles contract. By the 7th day after birth, she weighs 500 g, and after 6 weeks - 50 g. In the first days, the skin on the abdomen may not look very attractive due to the muscles of the anterior abdominal wall stretched during pregnancy. The mammary glands gradually enlarge, usually by the 3-4th day they become engorged, and milk appears. The chest becomes heavy and dense.
2-8 weeks
. Pay more attention to your abdominal muscles after childbirth; it depends on you how quickly they will become toned again. Strengthen your abdominal muscles, and during the day wear a postpartum bandage that supports your belly. Metabolism is gradually improving, but in order to “fit” into the same clothes, you need to lose another 3-4 kg. While you are feeding your baby, you should not do this: the main thing now is not to gain weight. The breasts, or rather the mammary glands, are enlarged, so you need to wear a bra that supports your breasts well. As the baby grows, the interval between feedings increases and the breasts begin to gradually shrink. At this point she will need help: support her with regular physical activity.
Marina Shalimova, obstetrician-gynecologist.
Article from the July issue of the magazine.
To eat or not to eat - that is the question
There is a myth that during pregnancy you need to eat for two. Many stars, by the way, do this. Jennifer Garner said when she was carrying her third child: “I have a terrible craving for all kinds of junk food, and I don’t deny myself it. For example, my kids have never seen Doritos. When I was eating them, the child asked: “Mom, what are these orange chips in your hands?” And I couldn't stop! Of course, I would like to be a slender pregnant lady in skinny jeans, but it’s not fate - I eat too much.”
Scientific research proves that during pregnancy you should not expand your daily menu.
“The additional energy requirement of a pregnant woman is 300 calories per day,” says Tatyana Zaletova, nutritionist at the GrinDin project. “However, usually during pregnancy the level of physical activity decreases, and thus the difference in energy intake is compensated. This is why an increase in caloric intake is not required. However, if before pregnancy your body weight was higher or lower than normal, then adjustments should be made to your diet - and neither a sharp restriction nor a sharp increase in the diet is recommended.”
Positive effects of pregnancy on a woman's body.
Pregnancy also has a positive effect on the outcome of endometriosis, which affects about 10 percent of all women. This disease is known for the occurrence of nodules in the uterus and ovaries. Its syndromes are cramps in the lower abdomen and spotting from the vagina, which are not a menstrual cycle. We have already talked about the increased content of the hormone progesterone in the female body during pregnancy. It is this hormone that contributes to the partial or complete cure of the disease. Endometriosis can go away without a trace if it is at an early stage of development.
Pregnancy also treats migraine attacks, the causative agents of which are the female hormones estrogens. Starting from the fourth month of pregnancy, the amount of these hormones in a woman’s body decreases, and attacks of acute headaches disappear.
A number of women whose first menstruation started quite late (delayed sexual development) experience uterine bleeding during pregnancy, which is called ovarian dysfunction. However, after the birth of a child, hormones return to normal, and most happy mothers forget about gynecological dysfunctions. Unfortunately, women suffering from such disorders experience difficulties with conceiving and are often forced to turn to specialists to undergo a special course of treatment.
Many medical scientists claim that during the development of the fetus, a woman’s body develops a protective system that contributes to the treatment and prevention of breast cancer. Experimental studies have shown that in 30-40% of cases, pregnancy and breastfeeding prevent breast cancer.
Future motherhood also has a positive impact on a woman’s state of mind. After all, while expecting a baby, any woman feels happy, complete, and most importantly, confident that she is fulfilling the most important mission of her life.
Pregnancy is a special state of a woman, during which constant changes occur. These changes are both external and internal.
As for external changes, their appearance, as a rule, does not raise any special questions. These are, first of all, such obvious signs as the rounding of the shape of the expectant mother, pigmentation on the skin, and the release of colostrum from the breast in the later stages.
But the internal processes are hidden from our eyes. Therefore, noticing any physiological or mental changes in herself, the expectant mother worries whether everything is going well for her and the baby.
Indeed, a lot of questions arise. Why does your mood change so quickly? Why did you start going to the toilet more often? Why did such unpleasant phenomena as heartburn, shortness of breath, swelling appear? And so on…
Let's start with the fact that emotional instability is a normal condition during pregnancy. Future mothers are like that, they will always find a reason to worry. Even if it’s difficult to find such a reason. And we will talk about this today too.
In this article you will learn that the special emotional state of pregnant women, accompanied by anxieties and fears, is the result of hormonal changes.
You will also find here information about how an already realized pregnancy affects the female body.
What to eat?
When Beyoncé was pregnant, it was rumored that she would eat everything that wasn't nailed down - and even in shocking combinations. For example, ice cream with ketchup, and bananas with pickles and hot sauce. "It is not true! — the girl justified herself on MTV. “Recently, a steward came up to me on a plane and said: “We have specially prepared bananas with chili sauce for you.” I told him: why?! And he, as if nothing had happened: “I read that you love it.”
If you also have strange gastronomic preferences, it makes sense to limit them or... act like Adriana Lima. She wanted ice cream throughout her first pregnancy, but the model found a way out: she replaced it with frozen yogurt. Just as tasty, but less caloric.
Here is a list of products that are really needed during this period:
- In the third trimester of pregnancy, the need for fatty acids necessary for the development of the fetal nervous system increases. They are found in fish, liver, egg yolk, soybean and rapeseed oils.
- A pregnant woman needs twice as much folic acid, which is found in spinach, parsley and dill, whole grains, nuts, peas and other legumes.
- Increase your consumption of milk and dairy products - they help replenish calcium deficiency.
- Eat foods high in zinc: meat, liver, kidneys, cereals, cabbage, asparagus, radishes.
While breastfeeding
Tatyana Zaletova advises sticking to a separate, balanced diet. However, you shouldn’t limit yourself too much: by doing so, you can deprive the baby of many of the vitamins and microelements he needs, and at the same time undermine his own health, because, trying to create milk that is “ideal” in composition, the body will use all the mother’s resources. Nevertheless, it is still worth introducing reasonable restrictions: it is better to keep sweets and flour to a minimum.
3rd trimester
If the previous period was a relatively calm and uncomplicated time, now it will be difficult again. A large increase in weight (back pain, strong pressure on the diaphragm, swelling can make even a walk in the fresh air almost unbearable.
During this period, “training” contractions begin—prenatal spasms that are not accompanied by pain. If you feel pain, notice unusual bleeding, or begin to see worse, something is likely wrong. A visit to the doctor is required.
The picture turned out a little scary, but we tried to describe the changes in general, and not for a specific case. You may be lucky and no inflammation of the skin, hemorrhoids or varicose veins will affect you.
Share your experience with us
If you have already gone through pregnancy, tell us in the comments how it was for you and what helped you cope with the load - we and our readers will be interested in your personal experience!
To restore population growth in Russia, women need to give birth more. For women, this is not the best solution: every birth is a huge burden on the body, a high risk to life and health, which increases with each subsequent child.
Beauty salon for pregnant women
In order not to guess which salon procedures are useful during pregnancy and which are not, use the advice of Yulia Verezey:
- You can make moisturizing face masks with hyaluronic acid and plant extracts to restore dry, tight skin and return it to a feeling of comfort.
- Chemical peels and laser resurfacing are not recommended. Attending hardware procedures and anti-cellulite massages is strictly prohibited.
- All thermal (including saunas and steam baths), as well as “cooling” procedures are contraindicated for pregnant women.
When it comes to choosing cosmetics, it is better to choose hypoallergenic products. Among the favorites of the stars is the Weleda
. Jessica Alba used this brand of oil both after her first and second pregnancies. Demi Moore and Helena Christensen also adore these natural Swiss cosmetics.
Another brand dearly loved by many heroines of gossip columns is Clarins
. All body care products from this brand can be safely used by pregnant women. Our favorites are the Gommage Exfoliant Peau Neuve softening body cream with bamboo powder and Tonic body oil with rosemary, mint and hazelnut oil. The first gently exfoliates, while the second nourishes the skin and increases its firmness and elasticity. The oil can be applied directly in the shower to damp skin - it is perfectly absorbed and does not leave a greasy residue. For increased tone, we recommend another natural oil - Relax, which relaxes and gives a feeling of comfort.
Breasts during pregnancy need special support - in the most literal sense of the word. To avoid stretch marks, wear a special bra and remember to moisturize your skin regularly. It is better to start early, especially since after childbirth it will not be so convenient to do this due to feeding.
There is no need to rush into losing weight after childbirth. For example, the super popular model Arizona Muse, who began to thrive precisely after the birth of her son, advises assessing your shape only after a year: “At this time, you should not chase your figure. Give your body a break from exercise, dieting and other nonsense. Breastfeed! I am all for feeding. I love this process."
Changes in the excretory system
Due to vasodilation during pregnancy, there should be a decrease in blood filtration by the kidneys, but hormones secreted by the placenta protect the woman’s body from this. As a consequence, renal blood flow and glomerular filtration rate (GFR) increase from prepregnancy levels by 40–65 and 50–85 percent, respectively. The increase in renal blood flow causes the kidneys to increase in size by 1–1.5 cm, reaching their maximum size by mid-pregnancy. The ureters, renal pelvis and calyces also , leading to physiological hydronephrosis in more than 80 percent of women. Stagnation of urine in the dilated excretory tract predisposes pregnant women to the development of pyelonephritis.
Don't lose face
On the contrary, you need to start taking care of your facial skin as early as possible. All the stars, without saying a word, claim that motherhood is a great happiness and it is worth enduring all the sleepless nights for the sake of their baby’s smile. However, not everyone will risk appearing in public with circles under their eyes, like Victoria Beckham. Each of them has a dozen products in their arsenal to relieve puffiness of the eyelids. They say that Hilary Duff uses patches under her eyes, and if they run out, she successfully replaces them with cucumber slices. The young mother is as fresh as the morning rose.
You can maintain a healthy complexion from the inside.
To amaze others with radiant skin, Tatyana Zaletova recommends drinking at least two liters of water a day and eating vegetable salads with unrefined vegetable oil every day, which contains valuable vitamin E. However, you should not consume more than one spoon of oil per day - in addition to the necessary substances also contain free radicals, which will definitely not bring any benefit to the skin. Milk, apples, citrus fruits, grapes, tomatoes and black currants are also useful - they contain alpha hydroxy acids that promote the formation of new cells. They are also worth looking for in cosmetics: masks and creams with AHA acids act directly on the skin and are therefore more effective.
What problems did you encounter during and after pregnancy? And how were they solved?
Every woman asks the question: “Will I gain weight during pregnancy, will I be able to maintain my figure within normal limits?” Sometimes these fears arise from the example of friends and acquaintances, but at the same time they are silent that, having become pregnant, they began to diligently feed themselves and the baby with supposedly necessary vitamins
and minerals, guided by a false sense of hunger.
Having many children is deadly not only for women
Having many children is not just unhealthy, but deadly. The American journal PNAS (Proceedings of the National Academy of Science) published materials from a study conducted in large families in which parents did not use protection for religious reasons. Scientists studied statistics on 21 thousand married couples who lived in Utah between 1860 and 1985. During these 125 years, Americans gave birth to about 174 thousand children. The number of sons and daughters in the families of state residents varied from 1 to 14, and on average, women from the sample gave birth to 8 children. Moreover, according to statistics, it turned out that the more children there were in families, the more often parents died soon after childbirth.
Mothers, of course, died more often than fathers. According to statistics, 1,414 women died within a year of the birth of their last child, and another 988 by the time the youngest was 5 years old. By comparison, among the male population of Utah, 613 men died after leaving a one-year-old child without a father, and another 1,083 men finally fell ill when their youngest children were 5 years old.
At the same time, child mortality also increased depending on their number. In families with many children, the child most often did not live to see his 18th birthday, especially if he was one of the youngest in the family.
psychological attitude
Tune in to the fact that pregnancy inevitably means excess weight and that’s how it will be. Our psychological mood determines our appetite and hunger. It is the awareness that for normal growth and development you need to eat a lot, that pregnant women need increased nutrition, that leads to an almost constant feeling of hunger and the desire to “stuff” something into yourself. There is no other way to call it. So be prepared to:
- Pregnant women need not enhanced, but properly balanced nutrition;
- not everything you want needs to be eaten;
- the statement “If you want, eat at least a bucket” is fundamentally wrong.
If you eat as usual, the child will grow and develop quite normally.
Your attending physician will tell you about the need to introduce additional foods, vitamins and minerals into your diet. If appropriate recommendations are not received, then there is no reason to worry and introduce them yourself. Charge yourself with positive articles, books, communicate with other women who know how to enjoy life and their children. Don’t try on all the myths and horror stories that circulate around the world. Look for reinforcement of positive emotions in action, but don't turn it into a cult. Live an ordinary life, don’t make drastic changes, you have about 9 months of waiting for the beautiful ahead. Think about it, each of us, with rare exceptions, finds out about pregnancy already at 6-8 weeks. So why is it that in these first weeks of pregnancy life goes on as usual, but as soon as we receive confirmation, problems begin: whims, increased appetite, etc. Only your attitude to the situation determines 90% of the success of your pregnancy. Myths and reality
There is an opinion that, depending on age and the natural makeup of the body, excess weight during pregnancy cannot be avoided. The reality is this: justifying themselves with this belief, women begin to increase the amount of food consumed by 2-3 times. The result, naturally, is excess, rapidly increasing weight. Pregnancy is stressful for the body and a reconfiguration of hormonal balance. But this does not mean that every pregnant woman will have problems. The growing fetus draws vitamins and minerals from the mother's body, which leads to tooth decay and hair loss. Ordinary hygiene, routine doctor's examinations and tests are exactly what is needed to keep your body normal. If the expectant mother is healthy and the tests are normal, then there is no reason to expect a sharp deterioration in the condition of her hair or teeth. Toxicosis is inevitable! And again a lie. Not all women suffer from toxicosis. If the body is sufficiently provided with vitamins and minerals, then there will be no reason for toxicosis. The rest can and should fight it, and for this there are time-tested and not only time-tested methods. And many more allegations about the appearance of stretch marks, sagging breasts and others have explanations; they do not threaten every woman.
1st trimester
Psyche
When a woman sees the coveted two stripes, she experiences a storm of emotions. But even if pregnancy is desired, it is still stressful for the body, because it has to almost completely rebuild. Therefore, all feelings and emotions intensify, hence “I’m crying, but I don’t know why” or “I’m angry because you bought 5 tomatoes instead of 4.” Hormonal changes are also involved here: it is difficult to be balanced when hormones are jumping.
The cardiovascular system
After fertilization of the egg, blood begins to be distributed in a special way. Most of it actively flows into the uterus, so other organs and systems may suffer from a lack of oxygen. This also explains fainting, malaise, and constant fatigue.
When pregnancy occurs, a placental-uterine circulation appears, which provides the fetus with nutrition - this also changes the blood flow. In general, during these months the body does everything to make the fetus feel good, sometimes even at the expense of the mother. Therefore, in order to avoid the negative consequences of blood redistribution, you need to walk more in the fresh air, relax, and breathe properly deeply.
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Gastrointestinal tract
Here comes the problem that worries many girls so much: toxicosis. Constant nausea up to 13 weeks literally drives expectant mothers crazy, and they remember this time as the most unpleasant time of pregnancy. Of course, it’s not pleasant enough!
It is impossible to say for sure why completely unwanted nausea and vomiting appear. Previously, it was thought that it was the child who refused to take nutrients that he did not like; Later they decided that the development of the fertilized egg simply confuses the gastrointestinal tract and leads to such consequences. This is also why cases of constipation or, conversely, diarrhea often occur.
Weight, figure, appearance
In the first trimester, big changes occur in the breasts: the mammary glands enlarge, the shape and color of the nipples change. Often, expectant mothers have to update their wardrobe, because the size can change greatly - increase up to 3 sizes, and in some cases, up to a record 7. Usually, the growth of the mammary gland is accompanied by increased sensitivity and painful sensations.
However, many such changes do not occur. And this is no reason to worry! If small breasts do not enlarge during pregnancy, this does not mean that there will be problems with breastfeeding or in general, swami, something is wrong. Here, too, everything is individual, and often those with small sizes have even more milk than others.
From the moment of conception and birth, the body accumulates adipose tissue. This is mainly done to protect the fetus from possible injury, as well as to help it get enough nutrients. Fat is deposited in the abdomen, buttocks, and thighs. Of course, weight increases. A woman should gain weight evenly, without sudden jumps. Only in this case (and with proper nutrition and care) will it be possible to avoid stretch marks and sagging skin in these places after childbirth.
A hormonal surge changes the functioning of the sebaceous glands. This can lead to deterioration of the skin of the face and the entire body—it can become dry or excessively oily, and inflammation may appear. But there is a reverse effect: many girls notice that all imperfections go away, the skin becomes smooth and more elastic. Yeah, you'll never guess. But with proper care, taking vitamins and using natural care products, all problems can be easily overcome.
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Genitourinary system
This is where perhaps the biggest and most important changes begin to occur. The uterus begins to grow to accommodate the baby. Since the fetus develops in stages, and its active growth begins only in the first trimester, the size of the uterus is not yet very large, so the growing belly is invisible.
However, such changes still affect the condition: the growing uterus begins to gradually put pressure on the bladder, so the woman experiences frequent urination.
The first trimester is when all the most significant changes occur. Then they either intensify or go away.
Nutrition for pregnant women
Let's start with nutrition. A drastic change in diet due to pregnancy, at best, will cause you a subconscious feeling of hunger, based on the absence and prohibition of those foods to which you are accustomed. During pregnancy, it is recommended to reduce the usual portion of food by about 1/3, but increase the number of meals per day. By eating little by little, you will avoid such unpleasant consequences as heaviness in the stomach and heartburn. Adjust your diet only in favor of fruits, vegetables, dairy products, reducing the consumption of fatty, flour, and sweets. When it comes to sweets, give preference to products with natural sucrose: dried fruits, for example, pears, are very sweet, cost less than chocolates, but are much healthier for both you and your baby. Citrus fruits, especially grapefruit, are good for fat breakdown and weight loss. But do not overuse them, especially if you avoided them before pregnancy, so as not to provoke allergies in your baby. Please note that toxicosis usually occurs in the morning, when the body “gets hungry” overnight. It is recommended that before getting out of bed, drink a cup of tea or coffee, if you feel well, with a cookie or sandwich. There will be no trace left of toxicosis. It is recommended to drink them in the early stages to prevent toxicosis. In the third trimester, it can provoke unwanted weight gain.
2nd trimester
What's missing
Toxicosis practically disappears—the body is already getting used to all the changes. In addition, hormonal levels return to normal, and changes in mood become less critical: yes, you are still crying because of tomatoes, but you have already gone through all this, you know why this happens and how to cope with it. You get used to your new role and all the metamorphoses, so it’s much easier for you to pull yourself together.
What appears
The load on the body increases. During this period, the fetus grows most actively, the uterus greatly enlarges (especially during multiple pregnancies), and the belly becomes visible. The pressure on the internal organs increases, the load on the legs when walking—swelling and varicose veins may appear.
The volume of blood in the vessels increases. A prudent body thinks through all the options in case of blood loss, which one way or another will occur during childbirth, plus through the blood the child receives all the nutrients from which it develops.
Due to the same enlargement of the uterus, severe constipation and hemorrhoids may appear. In addition, abdominal pain may occur due to unusual stretching of the ligaments that support the uterus. With these symptoms, which manifest themselves at the limit of patience, it is necessary to contact a carpet specialist.
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General hygiene
Pregnancy is not a disease, and certainly not a reason to give up your usual body hygiene, which sometimes people begin to neglect, citing poor health. Find other ways to feel sorry for yourself. It’s better to give up some chores around the house; your loved ones will be able to do them for you. If you usually wash in the shower, then extend this procedure by 1-2 minutes to do a contrast douche at the end. Change the water to cool water several times. Pay attention to dousing your legs and chest. A contrast shower will help prepare the breasts for feeding, and for the legs it will prevent the development of varicose veins. For readers who love to take baths, it’s time to reconsider their attitude and switch to showering. Cosmetics and other procedures that promote beauty are quite appropriate and even necessary to maintain calm and self-confidence. All warnings in this area are for the most part unfounded and do not pose a real threat to the health of the mother or baby. It is advisable to exclude only visits to the solarium from the list, especially for those who have a tendency to pigmentation. Otherwise, use gentle, mild products. Fortunately, nowadays there are more than enough of them and there is plenty to choose from. Particular attention to skin care should be paid to those with dry skin and those who are constantly involved in sports. Start using moisturizers and special creams for stretch marks on areas of the chest, abdomen and buttocks. The cause of stretch marks on the buttocks can be swelling, so if you are rapidly gaining weight, first of all you need to find out whether this is related to them and control the amount of fluid intake.
Changes in blood volume and composition
Blood plasma volume gradually increases throughout pregnancy, with an average increase of 50 percent occurring in the first 34 to 36 weeks of pregnancy. Since the increase in plasma volume (1250 ml) is greater than the increase in red blood cell (250-450 ml), there is a relative decrease in hemoglobin concentration and red blood cell count.
The platelet count tends to gradually decrease during pregnancy, although it usually remains within the lower limit of normal or slightly lower (up to 100x10^9/l), without pathological manifestations.
Physiological changes in the coagulation during pregnancy (increased concentrations of blood coagulation factors, fibrinogen protein and decrease in the level of blood thinning factors - anticoagulants) lead to an overbalance in favor of greater blood clotting to ensure bleeding control during childbirth. Unfortunately, this protective mechanism and the compression of the iliac veins (for anatomical reasons more pronounced on the left), promoting venous stasis in the legs, increases the risk of venous thrombosis. This is why the use of compression hosiery is recommended during pregnancy and childbirth, especially for women with varicose veins.
Physical training
It is unlikely that those who did not bother with sports before pregnancy will regularly perform gymnastics for pregnant women.
However, trying to instill a love for sports in yourself will be very useful. To do this you will need outside control. Sign up for aerobics or yoga classes for pregnant women and a swimming pool. The latter can replace any exercise if visited at least twice a week. In addition, swimming in the pool will provide you with hardening, strengthening of muscles, immunity, and cardiovascular activity. At the same time, bathing is always a pleasure and does not require additional effort on yourself. An integral part of our good mood is the wardrobe. Treat yourself to new things. Choose things that make you feel comfortable and comfortable. We recommend wearing a bra made of natural fabrics with a supportive cut. Also, do not neglect wearing a bandage, which primarily removes the load from the spine, which greatly facilitates the gait, making it more graceful and light. After all, the heaviness in gait confuses many. I draw the attention of readers to the fact that any clothing worn during pregnancy should be supportive, but not constrictive, especially in the abdominal area. There are several lines of clothing designed specifically for expectant mothers. In such clothes you will look beautiful and attractive, and most importantly, maintain self-confidence. A woman can stay in excellent shape during pregnancy; she just needs to want it and be determined for a positive result. Remember, every expectant mother has inner beauty, you just need to highlight it and not hide it behind a mask of anxiety and worry.
Pregnancy and sports
A pregnant woman can and should do gymnastics. Doctors have long proven the detrimental effect of physical inactivity on the development of the fetus and the course of pregnancy. The main thing in physical exercise is the absence of overwork and contraindications. As a rule, contraindications include systematic contractions after exercise, acute infectious diseases, exacerbations of chronic diseases, severe toxicosis, previous miscarriages, increased blood pressure, polyhydramnios, increased uterine tone, and spotting.
Avoid exercises that increase intrauterine pressure and breath retention. These include abdominal swings (especially leg lifts from a supine position), cycling or exercises on an exercise bike. Pregnant women can only exercise on a horizontal exercise bike with a backrest.
Water aerobics is a very useful procedure. There are no compression or shock loads, and the effect of hydromassage is added, which has a positive effect on the condition of the skin. In water there is virtually no pressure on the spinal column, which makes the exercises safe.
For trained women, low-intensity aerobics is suitable, from which high-amplitude movements and jumps are excluded.
Very often, courses for young mothers pay attention to therapeutic and health-improving gymnastics. This is done in order to combine pregnancy and sports. The gymnast includes training the muscles that are involved during childbirth, straightening posture, training the cardiovascular and respiratory systems, strengthening the pelvic and abdominal muscles.
Breathing exercises are useful during pregnancy. Its goal is to normalize breathing, effectively supply the body with oxygen, thereby preparing for childbirth.
Recently, fitball for pregnant women has been gaining popularity - a set of exercises that uses large plastic or inflatable balls. Training on such a gymnastic ball is aimed at improving blood circulation, functioning of the cardiovascular system, developing flexibility, reducing pressure on the pelvic area, and reducing pain in the lumbar region.
In order to maintain beauty during pregnancy, the body needs peace and rest. Try to be outdoors as often as possible. Walking through picturesque places has a beneficial effect on the nervous system of the expectant mother, and therefore on the nervous system of the child.
Even if the changes that appear on the body cause a lot of trouble, there is no need to panic. Most of these “signs of pregnancy,” such as age spots, go away immediately after birth.
Remember that true beauty is revealed in a pregnant woman. The restructuring of the body is not able to overshadow all the femininity that is inherent in the expectant mother. After all, this is a woman in whom two hearts beat. In order to reveal all this, you just need to not be lazy and take care of yourself! Pamper yourself with a massage, make masks, do gymnastics, dress beautifully. Buying beautiful and comfortable clothes for expectant mothers is not a problem today. Good luck to you and an easy birth, and subsequently a good night's sleep.
Until now, some doctors treat pregnancy almost as a disability and prescribe rest and rest for expectant mothers. But pregnancy is not a reason to completely give up training and exercise. Maintaining good physical shape during pregnancy is not only possible, but simply necessary for health.
Regular exercise weakens or completely eliminates common ailments for pregnant women, for example, pain in the lower back or joints, maintains overall tone, normalizes metabolism, improves blood circulation, relieves stress and improves mood, gives elasticity to the pelvic joints, stretches and relaxes the pelvic floor muscles, strengthens and unload the spine, which bears additional stress during pregnancy, and ultimately facilitate delivery.
Women who exercised during pregnancy are born with children with higher vital signs than those who lay on the couch all this time. And they return to their previous shape much faster. After all, physical activity helps preserve the beauty and femininity of the expectant mother, prevent the appearance of stretch marks and, most importantly, not gain excess weight.
Of course, before starting physical exercise or continuing your regular workouts, you need to consult a doctor, since contraindications for training still exist - obstetric and gynecological problems (improper position of the fetus, threat of miscarriage and premature birth) or various diseases (high blood pressure, defects). heart disease, kidney failure, etc.).
Choose the exercises that you enjoy and during which you feel most comfortable. The following types of physical activity are best for pregnant women.
Walking
Since walking does not require any special skills or special clothing, walking at a fairly fast pace is the best choice for beginners and those who simply do not like sports. Walking improves muscle and heart tone with minimal risk of injury. The main condition is to choose suitable comfortable shoes, which you may have to change in the second or third trimester, since your feet usually swell a lot at this time. In addition, during these periods it is worth supplementing your equipment with a supportive bra and a special bandage for pregnant women. In the third trimester, additional dangers for walking appear: behind a large belly, uneven roads are difficult to see, and balance also worsens. Try to choose smooth roads and walk at a slower pace. Watch your breathing (there should be no shortness of breath) and avoid dehydration (drink still mineral water during and after exercise).
Swimming
Swimming is one of the best forms of exercise for pregnant women, as it doesn't require much effort in the water. In water, body weight is reduced by six times, and water pressure reduces fluid retention in the body and reduces swelling of the arms and legs. Swimming well maintains body tone with minimal stress on the joints, and the joints are the first to suffer as the weight of the fetus increases. The main condition is to enter and dive into the water slowly, even during the first weeks of pregnancy. Rapidly diving, let alone jumping into the water, puts unwanted pressure on the abdomen and groin area. Also try to swim at a calm, even pace, without diving or sharp turns. Water aerobics is also useful. But, of course, in order to avoid all kinds of infections, all training should take place in the pool, and in no case in natural bodies of water.
Pregnancy is not the best time to run, unless you are a professional athlete. While running, the heartbeat increases too much, and the fetus is impacted. It is better to replace running with brisk walking. However, if you have been running periodically or regularly before, then during the first and second trimester, continuing training is quite possible with a slight decrease in running pace. By the third trimester, even athletes give up training.
Aerobics
Many women continue aerobic exercise right up until childbirth. However, experts advise reducing the intensity and intensity of your workouts during pregnancy, and even better, attending special workouts for pregnant women, especially if you experience joint pain. Starting from the second trimester, to avoid injury and damage, avoid jumping and sudden jerks. If you do step aerobics, the height of the step should not be higher than 10 cm. During pregnancy, high-impact aerobics with jumping, hopping, complex choreography, and high-intensity step aerobics are excluded.
Bike
Cycling does not put much stress on your joints, so you can continue exercising throughout your pregnancy. However, starting from the second trimester of pregnancy, it is better to limit yourself to an exercise bike instead of a regular bicycle to avoid injuries and falls. It is also advisable to slightly reduce the pace of training and avoid overwork and dehydration.
Strength exercises (weight lifting)
Strength exercises during pregnancy not only increase your metabolism, but also make labor easier, and will also greatly help you carry your baby in your arms when it is born. However, doing too much work and using dumbbells that are too heavy can contribute to back pain. The optimal weight of dumbbells is 2–3 kg. If during training you find yourself holding your breath, then the load is too great for you. In this case, reduce the weight and do more repetitions. Starting from the second trimester, avoid strength training while lying on your back: this position will increase blood flow to the heart. During the third trimester, do all strength exercises while sitting.
Yoga
Yoga not only develops flexibility and maintains muscle tone, but also relieves stress. Yoga exercises are aimed at mastering proper breathing techniques and achieving harmony with your body. However, pregnant women should not “overstretch” too much, so they should not do all the exercises at maximum strength. Starting from the second trimester, avoid jumping and positions that require you to lie on your stomach or back. And in the third trimester, give up bending back and bending forward.
Necessary precautions:
While exercising, try not to overheat, especially in the first trimester. Drink plenty of water before, during and after your workout. Wear loose clothing that does not restrict movement. In the summer, move your workouts to cooler mornings or evenings.
Monitor your pulse, it should not exceed 140 beats per minute. It is equally important to control your breathing: during training, try saying a phrase. If you cannot say it without shortness of breath, slow down the pace of exercise.
Do not overdo it. There is absolutely no need to bring yourself to the point of exhaustion. After training you should feel pleasantly tired.
At the first signs of discomfort: nausea, any pain, bleeding, cramps, palpitations, darkening in the eyes - stop training and consult a doctor - he will help you adjust the set of exercises.
During my first pregnancy, I was completely skinny, because it never occurred to me to eat for two, I worked with pleasure and led an interesting life. But I gained my hated 9 kilograms precisely after giving birth, when I began breastfeeding and for active lactation I drank a lot of sweet teas and cookies, and denied myself an active, eventful life.
But now, looking back, I know some secrets of good shape, which I happily share with my friends.
One good woman once told me that this is the ideal time to decide on your food preferences and choose the optimal diet. The baby who is developing in us, as it were, tells his mother what she needs to eat in order to be healthy and beautiful. There are very frequent cases when expectant mothers who were overweight before pregnancy lose extra pounds during pregnancy.
Be sure to write down what you wanted most, just don’t confuse real needs with dependencies, which include:
Baked goods made from white flour; - any confectionery products; - chocolate; - condensed milk; - chips, crackers, fried seeds and other junk food.
In the first months of pregnancy, a woman feels disgust for her usual food; it is very difficult to guess what she would like, but she still needs to eat. Go to the market or to the department of vegetables and herbs - walk between the rows and sort through in your mind what you should buy and cook. Maybe a salad with radishes and eggs, or an omelet with spinach, or maybe a fruit salad with cottage cheese? Combine foods, improvise, something will resonate with your body.
Visit culinary sites, go straight to the healthy food section - we don’t need fried potatoes. You will be pleasantly surprised how amazing dishes can be prepared from completely simple and familiar products.
Breakfast (options)
Low-fat cottage cheese with honey and sour cream, with pieces of banana and apple and herbal unsweetened tea.
A sandwich of black bread with feta cheese and fresh cucumber and herbal tea with honey.
Hot sandwich with cheese, herbs and fresh cucumber and herbal tea with honey.
Snacks before lunch (options)
Apples, bananas, pears; - tea with honey; - water with lemon and honey; - various nuts and dried fruits; - salad of fresh vegetables and herbs.
Lunch (options)
Lenten green borscht on beans with boiled egg, sorrel or spinach. Pumpkin or zucchini soup with dumplings and herbs. Spinach omelette or vegetable casserole. Salad of fresh vegetables or grated root vegetables with herbs. Sauerkraut with green onions and homemade vegetable oil. Kefir, fermented baked milk. Dried black bread.
Dinner (options)
Fruits - oranges, apples, etc. Cheesecakes with sour cream. Low-fat cottage cheese with fruit.
Drink as much as you want, often disguised as hunger. If toxicosis bothers you, don’t eat it, it’s better to find an interesting activity - time will fly by quickly, and you won’t remember the unpleasant symptoms. I learned to sew, made a lot of designer items for the house, took English courses, drawing courses, and spent a lot of time in the garden planting flowers and vegetables. Take a look at your desires - there will definitely be something that you really wanted to master, but never found the time - what if you want to learn to play the harp?
Looking up to a role model often helps; there are many examples of mothers in the world who have not lost their form after the birth of a baby - these are Gisele Bündchen, Adriana Lima, Victoria Beckham and many others. Find a photo of them with their children and hang it close to the kitchen and refrigerator - it really helps.
Don’t reassure yourself with thoughts that after giving birth you will take care of your figure. This is not easy at all, it is much easier to just keep yourself within limits every day, no matter how much you want to relax.
To be honest, I don’t feel like exercising at all during pregnancy. I went to a pregnancy class, but performing asanas with a heavy belly is a dubious pleasure. But I liked the pool - it relieved the stress from the whole body, from the legs, which often swelled. In addition, when swimming there is a good load on the arms and chest, and these parts of the body will be very useful to us after childbirth. After active swimming, my husband supported me on the water, and I completely relaxed and dissolved in the sensations - such relaxation is very useful for pregnant women.
Don’t give up, take your whole family out of town by car, visit botanical gardens and large parks. It’s better to take a blanket with a book to the park and lie down in the shade of a tree than sit at home in the kitchen with a laptop and buns.
In the last months of pregnancy, it is advisable to give up meat, fish and dairy products - the baby is almost formed and puts pressure on the digestive organs, so such complex foods can be poorly digested and add heaviness, which will certainly affect your well-being. The daily diet should be very light - fresh salads, fruits, vegetable dishes.
Don’t forget that the body is the temple of the soul, fill it with healthy and nutritious foods, take care of its beauty even more during such a harmonious period as pregnancy.
25.05.2013
Metabolic changes
During pregnancy, starting from the second trimester, there is a physiological decrease in the sensitivity of cells to insulin ( insulin resistance ). This is the result of increased secretion of contrainsular hormones such as growth hormone, progesterone, cortisol and prolactin. Blood glucose levels , however, decrease due to decreased liver glucose production and fetal glucose uptake. If a woman's endocrine pancreatic function is impaired and the gland cannot overcome the insulin resistance associated with pregnancy, gestational diabetes mellitus (i.e., gestational diabetes mellitus) may develop. Since this condition carries risks for the health of not only the mother, but also the fetus, an oral glucose tolerance test is required during pregnancy to detect changes in carbohydrate metabolism in the early stages.
During pregnancy, there is a physiological increase in serum levels of total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein . Changes in lipid metabolism take into account the needs of the developing fetus.
Pregnant women require increased protein intake during pregnancy, because amino acids are actively transported across the placenta to become building materials for the developing fetus.
To maintain the physiological processes of the fetus, calcium in the intestines of a pregnant woman doubles from the 12th week of pregnancy. Increased absorption of calcium increases the excretion of excess calcium in the urine. Thus, pregnancy is a risk factor for the formation of kidney stones.
Changes in the musculoskeletal system
Although pregnancy and lactation are associated with reversible bone loss, studies do not support an association between the number of pregnancies and osteoporosis later in life. Bone biopsy studies have shown changes in bone architecture during pregnancy while maintaining overall bone mass. Changes in architectonics are the body's response to the need for resistance to the load created by the growing fetus.
During pregnancy, the following musculoskeletal changes : an increase in cervical and lumbar lordosis (forward bending), weakening of the joints of the lumbar spine, expansion and increased mobility of the sacroiliac joints and the pubic symphysis. All these changes are the body’s adaptation to a changing center of gravity and preparation for childbirth.
Changes in the digestive system
Nausea and vomiting are very common during pregnancy (50-90 percent of pregnancies). The exact mechanism of their appearance is unclear, but there are theories linking them to the effects of hormones: human chorionic gonadotropin (hCG), estrogen, progesterone, thyroid hormones. Other theories attribute symptoms to psychological causes, genetic incompatibilities, immunological factors, nutritional deficiencies, and Helicobacter pylori infection. Nausea and vomiting usually go away by 20 weeks, but about 10 to 20 percent of women experience it after 20 weeks, and some until the end of pregnancy. About 0.5 to 3 percent of pregnant women develop severe nausea and excessive vomiting, leading to dehydration, electrolyte imbalance, ketonuria, weight loss, and vitamin or mineral deficiencies. In such cases, intravenous administration of fluid and microelements is performed.
As pregnancy progresses, hormonal and mechanical changes occur in the digestive tract caused by the growing uterus. This leads to a disruption in the rhythm of contractions of the stomach and intestines, and a decrease in the tone of the esophageal sphincter . These factors may predispose you to symptoms of reflux (the flow of food from the stomach back into the esophagus), as well as nausea, vomiting, diarrhea, or constipation.
Changes in the respiratory system
During a normal pregnancy, oxygen demand increases significantly, which is associated with a 15 percent increase in metabolic rate and a 20 percent increase in oxygen consumption. Satisfying the body's increased need for oxygen occurs mainly by increasing the volume of inhaled air , rather than the respiratory rate. And even in late pregnancy, when the enlarged uterus props up the diaphragm, this does not affect the volume of inhaled air, since only the usually unused (dead) space is reduced.
Pregnancy may be accompanied by a subjective feeling of shortness of breath in the absence of a decrease in blood oxygen levels. This is a physiological phenomenon that is more common in the third trimester, but can begin at any time during pregnancy.
