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PHASES OF PREGNANCY AND DIETARY PATTERN

PHASES OF PREGNANCY AND DIETARY PATTERN

Pregnancy starts with Sperm Cells (Male reproductive Cells) and an egg (Female Sex cell or gamete). Sperm are microscopic cells that are made in testicles. they mixes with other fluids to make semen, which comes out of the Penis during Ejaculation.

Eggs lives in ovaries, and the hormones that control the menstrual cycle cause a few eggs to mature every month. Matured eggs are responsible for the fertilization process with the sperm cell. These hormones also make the lining of Uterus thick and spongy, which gets the body ready for the pregnancy.

During menstrual cycle, ovary to release the matured egg. This Process is called Ovulation. It begins to travel through the fallopian tubes to the Uterus and hang out for about 12-24 hours to see if any sperm are around.

If semen gets in the Vagina, Sperm cells can swim up through the Cervix. The sperm and the uterus work together to move the sperm towards the fallopian tubes. If the same time egg is also moving through there then can join together this process is called Fertilization. Also, sperm lives only 6 days.

Then fertilized cells divided into more cells and make blastocyst (Ball of Cell). These floats into the uterus for 2-3days and if attaches to the lining of the uterus, It’s called Implantation-when pregnancy officially begins.

During pregnancy ladies do not get periods because of implantation of fertilized egg in the uterus, it releases pregnancy hormones that prevents the lining of the uterus from shedding.

Lady may notice some symptoms early in their pregnancy such as:-

▪️Missed Periods
▪️ Headache
▪️Spotting
▪️ Hypertension
▪️Weight Gain
▪️Heartburn, Constipation, Cramps, Back Pain, Anemia, Depression, Insomnia, Breast Changes, Acne,Vomiting, Hip Pain, Diarrhea, Stress

Sometimes early pregnancy symptoms feel like common conditions (Like PMS). So, for assurity pregnancy test is the best method.

Pregnancy (gestation) are grouped into 3 trimesters and each trimester has 3 months.

▪️First Trimester
▪️Second Trimester
▪️Third Trimester

Let’s briefly discuss about all the 3 trimesters along with the nutrition and exercise, fruitful for the mother and their baby (Monthly wise)

 

First Trimester
The baby is an embryo consisting 2 layers of cells. All the organs and body parts will develop from here.
This month, the neural tube is developed which is the reason a supplement containing folic acid is crucial to prevent defects. Morning sickness and nausea are common in the first few months. It is not experienced by every women but can be severe for some. Here are some strategies to deal with this:-

Month 1

1) Carbohydrates-rich snacks 15-20mins before get out of bed in the morning to settle the stomach.

2) Small and frequent meals (i.e., 6meals a day, rather than 3) 3) Focus on foods that are easy to digest.
4) Consume liquids between meals rather than with food.
5) Stay away from high fat, fried and spicy food.

6) Sip plain soda water throughout the day when feel nauseous.
Food to Focus
1) Folate rice foods like green leafy vegetables, whole-grains and legumes. 2) Vitamin B6

Month 2

Baby is around the size of the kidney bean and has distinct, slightly webbed fingers. Nausea and Fatigue are common is the second month.
Food to Focus
1) Ginger for Nausea.

2) Vitamin E- low vitamin E increased miscarriage risk.
Some good sources of vitamin E -raw almonds, avocado, olive oil, sunflower seeds, hazelnuts,egg yolk.

Month 3

Baby is around 7 to 8 cm ( 3inches) long and weighs the same as a pea pod. Tiny, unique fingerprints are now distinct. Nausea usually starts to disappear at the end of this month.

Food to Focus

Have at least 10 glasses of water each day plus fluid-filled fruits and vegetables to keep mother and baby hydrated.

First Trimester Exercise for a total Body Pregnancy Workout

This time workout is perfect to fit in a quick, energizing strength routine that’ll tone up from head to toe:-

Some best exercises are:-
▪️Squat and Press
▪️ Reverse Lunge and Curl.
▪️Single Arm Row and Triceps kickback, Bird Dog, Side Plank Crunch.

Second Trimester

Baby is around 13cm (5.5inches) long and weighs 140g (5oz). The Skeleton is starting to harden

 

Month 4
from rubbery cartilage into bone. Baby bump will usually begin to show in this month.

Nausea usually disappears by this month and mother to start notices much of the energy returning.

Food to Focus

Iron-rich food, good quality protein and vitamin c

Month 5

Baby’s elbows and eyelids will now be visible. Baby is around 27cm(10.5inches) long. Energy usually increases this month and baby bump is probably obvious by this point. Mother can feel baby’s kicks also.Bloating and fluid retention can become an issue in this month. Therefore, excess salt and processed food should be avoided.

Food to Focus

Calcium is important for developing baby’s teeth and bones, as well as helping baby grow a healthy heart, nerves and muscles. Examples almonds, green leafy vegetables etc.

Vitamin C it is needed to make collagen( a protein that provides structure to Cartilage, tendons, bones and skin, also helping mothers’ body to fight infection.

Month 6

Baby weighs around 660g (1.5lb). Their wrinkled skin is starting to stretch out as baby puts on some fat.
Hunger often increases this month. Mother need more calories with good nutrients dense food to support rapidly baby growth. Constipation is common this time as the body is slowing the speed to digestion to ensure maximum intake of nutrients to support the growth of baby. Food to Focus on whole grains, fruits, vegetables and legumes.

Second Trimester Exercises for an Upper Body Pregnancy Workout

Workout routine focuses on strengthening mother’s postural muscles so she stay strong, properly aligned and pain-free throughout the pregnancy

Best Exercises are:-

▪️Curl and Press
▪️Bent over Fly
▪️Single Arm Row, Alternating forward raise, Tricep Push-Up

Third Trimester
Baby is now more than 40cm (15inches) long. They can open and close their eyes and see what is around them.

Heartburn problem occurs to mother’s due to enlarging uterus, it is common for pressure to the placed on the stomach, causing acid to creep up the esophagus.

Month 7

To avoid heartburn:- Eat small frequent meals, avoid processed food, eat according Circadian rhythm, avoid laying down for 45mins after eating.

Food to Focus:
Protein it lower the risk of developing preeclampsia, morning sickness and other complications.

Low protein diets can increase the chances of the baby developing high BP later in life.

Month 8

Baby now weighs around 2.4kg(4.7lb). Layers of fat are filling out and lungs are well developed.

Frequent urination, backaches, shortness of breath, trouble sleeping are common as mother head towards the end of pregnancy.

Mother should try having a warm shower before bed and buying a long pillow that allows her to support her belly.

Food to Focus:
Omega 3 fatty acid is important for baby’s brain growth and development in this trimester.

Month 9

Baby is almost ready to come out. At birth, they are usually more than 51cm (20.5inchs) long from head to toe and weight around 3.4kg (7.5lb).

Swollen hands and feet are common issue in this month for mother. Avoiding excess salt and increase in water consumption will be beneficial. Mothers’ can try some gentle exercises like walking and swimming to help promote the movement of fluid.

Food to Focus:

Garlic, Dates and Raisins are help in a reduction of premature labour.

Third Trimester Exercises for a Lower Body Pregnancy Workout.

A strong butt and legs are everything during this time. These exercises can do throughout the whole pregnancy.

Best Exercises are:-

▪️Pile Squat and Pulse
▪️Single leg deadlift
▪️Side lunge
▪️Tabletop Booty Lift
▪️Side Plank and leg fit

Eating and Exercise well throughout pregnancy can give huge and lasting effects on the baby’s health and development.

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