Pregnancy Advice

Diet

A well-balanced diet is an essential part of a heathy life style, and now that you are pregnant it is important to remember that all food groups are necessary for the development of a healthy baby, and for your good health.

Pregnant and breast feeding women need a very good supply of calcium which is a major component of the baby's bones and teeth. Dairy products are an excellent source of calcium. Other sources include: canned fish with bones, broccoli, sesame seeds, peas, beans and lentils.

Iron is needed for the manufacture of the new blood, for both mother and baby. The best source of iron comes from red meat, and then chicken and fish. You can also get iron from wholegrain bread, cereals, breakfast cereals (with added iron), dark green leafy vegetables, legumes (dried peas & beans) and dried fruit.

It is important in the first three months of pregnancy to increase the intake of folate/folic acid, in order to reduce your baby's susceptibility to neural tube defects such as spina bifida. You may take a folate tablet (0.5mg/day) or eat foods such as green leafy vegetables, oranges, bananas, brussel sprouts, broccoli and wholegrain breads.

Protein is also important, and one to two serves of protein foods should be taken daily, such as: red and white meat, fish, eggs, dairy foods, nuts and legumes.

Weight Gain

An ideal weight gain is about 12kg, with 3kg in the first 20 weeks thence about half a kilogram every week until the birth. However there is a much wider acceptable weight gain depending on the size and shape of the mother's body.

Exercise

Moderate exercise will help to induce a feeling of well being throughout your pregnancy, and will better prepare you for the birth and a subsequent quick recovery. Gentle exercises such as swimming and walking are the most suitable as they minimise the strain on your body, especially on your muscles and joints that soften during pregnancy as a result of hormonal changes.

If you want to participate in aerobics look for classes that are specifically designed for pregnant women or at the very least inform the instructor that you are pregnant. Special classes are often conducted by physiotherapists where the emphasis is on stretching and relaxing those muscles of the body that are most involved in child birth.

If you are playing competition sport you should avoid ones that involve physical contact, sudden changes in direction, overheating or dehydration. Avoid increases in maternal temperature above 38o C by limiting periods of strenuous exercise to 15-20 min. Avoid saunas and hot spas (> 30o C). Towards the end of pregnancy there is some evidence that your heart rate should not exceed 140 b/min.

Stop exercising if you feel faint, develp pain/bleeding or feel unwell. Don't forget to regularly exercise the muscles of the pelvic floor. These muscles go from the front pubic bone to the rear tailbone (coccyx) and support your internal pelvic organs (bowel, uterus and bladder). These muscles have additional work in pregnancy, as they are supporting your growing uterus and baby.

Common Discomforts of Pregancy

As a result of the huge changes that occur in your body during your pregnancy some minor discomforts may occur.

Nausea and Vomiting Although more common in early pregnancy and in the morning, nausea can occur throughout your pregnancy, and, at any time of the day or night!

Some suggestions to cope with nausea include:

- dry toast or biscuits before getting up, small frequent meals, not eating overly spiced or oily foods, ginger (biscuits or soft drink), wrist acu-pressure bands, having a cool shower

- vitamin B6 (pyridoxine) 25mg three times daily

- occasionally for severe nausea medication may be necessary, or even intravenous fluids in hospital if no fluids are being kept down for over 24 hours

Constipation

As a result of the production of pregnancy hormones your intestines can relax and become less efficient. Drinking sufficient fluid (6-8 glasses of water) and eating high fibre foods such as fruit, vegetables, wholegrain breads and cereals can prevent constipation and haemorrhoids.

Heartburn

As your baby and uterus grow your stomach can be pressed upwards and squashed resulting in the acid in the stomach being regurgitated into the lower oesophagus. Small frequent meals can help, avoid drinking with meals, reduce coffee and alcohol, avoid lying flat directly after eating, and sleep with extra pillows.

Backache

In preparation for the birth of your baby your muscles and ligaments soften. This along with the shift in your centre of gravity may result in some backache. This can be eliminated or minimised by good posture, care in handling and lifting, and learning how to lie down and get up.

Preparing for your Baby's Birth

One way for you and your partner to prepare for your baby's birth is to attend childbirth preparation classes. These classes cover such topics as pain in labour, strategies to cope with labour pain, medical and surgical interventions in labour, caring for the newborn and breastfeeding.

How to Reduce the Risks of Cot Death

- sleep baby on their back

- always keep your baby in a smoke free environment

- make sure baby's face is not covered during sleep, or wrapped too tightly

- sleep baby in your room

- reduce your intake of caffeine during pregnancy and while breastfeeding

Helpful Tips for New Mothers

It is very important to remember your own needs as well as those of your baby and other family members, so try and.....

- take time out even if it is only for an hour or two, to do something you enjoy

- do something nice for yourself such as having a relaxing bubble bath or reading a magazine

- eat regular meals

- try to get some rest when possible

- talk to someone who you feel might understand how you are feeling

- don't be ashamed to ask for or accept help

Immunisation in Australia

Two Months

- tripple antigen for diphtheria, tetanus and whooping cough (pertussus)

- oral Sabin for poliomyelitis

- Haemophilus Influenza Type B (HIB)

Further Immunisation at 4 months, 6 months, 12 months, and 18 months

Post Natal Depression

Post natal depression can effect between 10-14% of mothers. The onset is usually anytime in the first year of birth and varies in it's severlty.

Symptoms

- loss of control when you are usually competent, poor self image, can't do your house hold tasks, can't think clearly or find the right words, tearful for no apparent reason, poor concerntration, poor appetite or poor sleep

Help

For further help contact Dr Foote, the Delivery Suite, Tresillian Parents Help Line (1800 637 357) or Nursing Mothers Association (02 62588928)