VITAMIN B

All essential nutrients that are required for the functioning of the body are brought under vitamin B complex. Among them, thiamine Vitamin B1, Vitamin B2 that is riboflavin, Vitamin B6 that is niacin, Vitamin B12 that is cyano cobalamine is very important ones.

They function as co-factors from the enzymes and coenzymes required for body functions like, cell respiration, glucose metabolism etc.

Vitamin B1 deficiency may result in lack of appetite, swelling, low pulse, arthritis, which is the long run may cause Beri Beri.

Niacin deficiency may cause anemia, loss of weight, excessive morning sickness etc.

Deficiency of riboflavin causes mouth ulcers, skin irritation, indigestion, skin blisters etc.

Folic acid deficiency causes anemia.

B complex are not available in any single food. Milk, whole grains other cereals, pulses, dark green vegetables, eggs, and meat should be eaten together to get full complement of all the vitamins Bs.

Folic acid

This is one of the B complex vitamins. This is involved In the formation of DNA and RNA which are the basic genetic material is impaired without folic acid.

This is important for the growth of the fetus and for blood production in the mother. Recent reports have proved that sufficient intake of folic acid by mother during the early period of pregnancy would reduce chances of impaired development of the nervous system in the fetus.

Green vegetables, greens, liver, yeast, beans, legumes, nuts, and full grains are rich in folic acids. About 80% of folic acid content is lost while cooking and preserving. Hence a supplement of this nutrient is prescribed them.

VITAMINS AND IT’S ESSENTIALS DURING PREGNANT

Vitamins are highly essential for the normal functioning of the body. These are vital elements that the body requires in small quantities through food. They control the metabolism of nutrients like carbohydrates, proteins, and fats directly. They also regulate the reaction s that is caused by maintenance of body tissues.

More than one vitamin is required for most of the defense mechanisms of the body. deficiency of one would cause improper functioning of the other.

Please tell us in detail about the vitamins required during pregnancy. Tell us what foods are rich in these vitamins. Also tell us what happen if these are low in the food we take.

Vitamin A is required for the maintenance of the mucus membrane that is involved in increasing the body’s defense against infections. ‘A’ deficiency would result in drying up of the skin. Burning sensation in the eye, night blindness, impaired wounded healing capacity etc. vitamin A is also required for normal growth of bones and growth of teeth.

Animal products like milk products like milk, butter, egg yolk, liver, fish oil and vegetables foods like papaya, carrots, cabbage ,greens, radish, curry, leaves, yellow pumpkin, green peas, green chilies, corn tomato and banana and vanaspati are rich in Vitamin A.

Carotene found in the vegetables is a precursor for Vitamin A. Dark green and dark yellow vegetables and fruits have contents of this precursor form.

AVOID UNNECESSARY WEIGHT

The body starts accumulating fat due to the stimulation of the hormone progesterone. This is to keep in store enough fat if and when the mother does not enough nutrition. Generally fat accumulated during pregnancy occurs in the lower abdomen and upper thighs. This increase begins the middle of the second or third month of pregnancy.

You should avoid putting on unnecessary weight. You should reduce intake of foods that are rich in calories but low in proteins vitamins and minerals. Fried foods, creams, sweets, chocolates, sugar, glucose, cakes, starch foods, biscuits, jam, honey and honey containing foods should avoided.

If you continue to put on weight despite following the above restrictions, then you should consult the doctor . increase in weight of more than half a kilo per week could result in complications.

DIET AND IT’S IMPORTANT WHEN PREGNANT

Very strict dieting is likely to result in very small and overweight babies. The baby will have reduced resistance in addition to having nutrition deficiencies. If your body weight is too much there are not much chances of losing weight after delivery. Try eating low calorie foods and do mild exercises like walking and swimming. But see to it that you don’t lose out on the essential nutrients during pregnancy. Consult dietician for advice.

I have a craving for sweets and milk products. my friend is advising me to avoid them and get used to eating some other foods. What other kind of foods should I take?

Milk, milk products and sweets have a lot of fat in them. So there is a possibility of putting on weight. Low calorie food and low fat food like vegetables and fruits should be your choice.

Your body weight should not increase by more than 10 and 12 kg than your normal weight during pregnancy. Both overweight and underweight could be risky. If the body weight does not increase beyond a point or becomes less, there are chances of premature delivery or still birth. When the weight is more, the baby would have toxemia apart from other complications; the baby is likely to suffer from problems associated with overweight at a later date. Take medical advice to maintain your weight and take a well balanced diet.

ASANAS FOR LEG KNEE AND BREAST

Lie down on the bed flat. Raise your feet and support your legs against the wall. Stay like this for 2-5 minutes. You can alter this posture according to the stage of pregnancy. For example , in the correct angle with buttocks leaning on the walls. But as pregnancy progresses, due to pressure from th diaphragm,correct position may be possible.

So to accommodate the angle, move the body away from the wall. Take rest for a while after lowering the legs. Do the same again.

This is an easy way to increase blood supply to the legs. Apart from that rest it relieves fatigue, swelling, muscle cramps and varicose veins.

Knee-breast asana: Lie face down and raise the body alone. This brings the knees and the breast closer.keep the breast on the ground so that the knees are one foot away. Stay like this for about 2 minutes.

This helps a lot to relieve lower back pain. Also relieves pain due to piles ,swelling around the genitals, cramps in the thighs, buttocks and from heaviness in the pelvic region.

YOGASANA IMPORTANT’S

You can do yogasana that would help relax your body. This will be helpful throughout pregnancy.

There are research reports that say that some of the body postures help eliminate some of the complications of pregnancy.

Yoga helps to get relief from back pain, fatigue,swelling, muscle cramps etc. you can try the following asanas to keep your body relaxed. Do not continue if pain continues.

Spread the knees well and sit down with one leg firmly on the ground and the other leg in front of it with back straight.support your back against the wall or some furniture. Be in the same position for at least 5 minutes. Try to extend the time slowly up to 30 minutes. During the exercise blood supply to the legs and feet decreases; so try to move your toes once in a few minutes and then come back to position.

This is a good posture for relaxing the body and helps to relax the muscles of the lower back, thighs and hip. Also helps to reduces back pain.

EXERCISES FOR ANKLES, BREAST AND SHOULDERS

Stand with legs apart and keep your hands on a chair for support, without moving the feet from the ground,bend your right foot as much back as possible. Bend slightly lower and bend your left knee. You will feel pressure on the right ankles.

Come back to original position and relax for a few minutes and do the same for the other leg.this will eliminate pain due to muscle pull or sprains. This will even help reduce fat accumulation in the cheeks.

Caressing the breast muscles.

This can be done while standing or while sitting. Raise the right elbow above the head and breathe in. straighten the arms and breathe out. Raise them further and come back to normalcy. Do the same with the other hand. Do at least five times for each hand. The exercises helps to relax the breast muscles and increase their tone. It also helps to relieve breathlessness.

Rolling the shoulders

You can do this while standing or sitting. Keep the head, neck and the back in oneline. Hang the arms loosely at the sides. Lift shoulder alone (not the arms) upwards and backwards in a rolling motion as much as not to hurt.breathe in when you rolling and breathe out when they are back to normal. Do this atleast ten times. Take a few seconds rest after ever y circular motion .

This helps to strengthe n the upper back and relieve pain in the addition to giving relief from numbness in the extremities like fingers and toes alone.

EXERCISE FOR THE PELVIC REGION

Keep your feet straight with the hips and plant them firmly on the floor. Keep your hands straight to the shoulders. Keep your back straight. The head and the neck should be in straight orientation with the back. Do not move your knees and elbows.

Pull the muscles of the abdomen and the buttocks and give pressure at the lower back. (pull the muscle s and keep them rigid). Stay like that for a few seconds and then relax. Repeat it at least 5 times. Initially you may need help to keep your back straight and for you to back to normalcy.

This exercise strengthens the muscles of the stomach and lower back; eliminates back pain during labour and also helps in the correct orientation of the fetal head if it is not in correct position.

This will also help to relax and tighten the anal muscles that play a major role in delivery. They will also aid in faster recovery after labor pain.

Right time for conception

Some of the methods or signs to know the right time for conception. The first methods are calendar method if the cycle is once in 28 days regularly then mark the date of menstruation in the calendar. Continue doing this for many months. This will help to calculate the regular duration of monthly periods. If the cycle is regular, the intermittent period between two cycles will be uniform. If the dates are different then intermittent period will be irregular. Ovulation occurs 14 days prior to the onset of the next period. Conversely, it occurs 14 days after the previous periods. This can be calculated from the calendar method.

Secondly, Temperature method. When the body temperature decreases slightly every month after ovulation and becomes normal. So recording the temperature regularly can help in identifying the time of ovulation. The chart on which temperature is to be recorded can be obtained from the doctor. This will show when the ovum was released and if it was released at all. There is a special thermometer for this. Using this record, the body temperature on the first day of menstruation in the morning itself. This method it would ease for use by keeping this in mouth for more than a minute and record the chart. For next month other chart. In interval if the temperature is same, it is the right time for conception.

The other method is mucus discharge, just before ovulation , the mucus secretions around the cervix become thin to facilitate easy movement of the sperms across the uterus. Sometimes the discharge is high as to wet the undergarments. For some discharge is sticky and thick.

TIPS ABOUT BEAUTY CARE

These will help to regularize blood circulation, increase the power of the muscles, make the body relax more and to remove fatigue. Do gentle exercises with not much of jerks and shakes. Never do those that cause discomfort or pain. Some maternity clinics offers advice for pregnant women on the kind of exercises they should do. Those who cannot afford it can form a small group. This will help to motivate you.

You can do this while standing, sitting or even lying down. Pull the muscles of the pelvic area together as though trying to hold urine. You will feel that the muscles around the kidney and genitals tightened. Keep it that for a few seconds before releasing it. Do it again.

Tighten the muscles around the anus uniformly and relax. Repeat it many times. Slowly increase the number of times you do these pelvic exercises to reach a level of doing 50 times a day.

Every time you the muscle try holding them at least for 5 seconds. This will eliminate the heavy feeling in the pelvic region; it will also control the leakage of urine while laughing and coughing. It improves bladder control. The exercise can make the pelvic muscles more flexible and strong.

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