Relaxation techniques have been proven to be extremely beneficial in pregnancy.

Pregnancy is the one time in your life when you have every excuse to put your feet up, relax and indulge in a little ‘me’ time. This may be easier said than done when you still have the everyday pressures of work, shopping and family to deal with, not to mention the physical demands on your body. But finding time to relax and de-stress over the next nine months should be your top priority. There are several simple ways to help control your stress levels and achieve a much calmer and relaxed state of mind, for the benefit of you and your baby.

We all have different levels of stress tolerance. What makes one person feel like they’re about to explode could have very little impact on another. Pressures of work, financial concerns, worrying about the impending birth or simply being stuck in a traffic jam are common factors that can cause stress. You may not even realize you’re stressed until you take time out and slow down.

Stress during pregnancy will raise your blood pressure and will also reduce blood flow to your placenta, so it is not good for you or your baby. Feelings of stress and anxiety can also have a negative effect on how you feel generally about your pregnancy and unborn baby. This in turn will have an impact on your delivery as you won’t be as relaxed during labor as you should be. You want to remember your pregnancy as a good time and not associate it with feelings of stress and tension.

Pregnancy is a particularly sensitive time as the levels of adrenaline and non-adrenaline hormones in your body are rising steadily, playing havoc with your emotions.

Reduce your work-associated stress with this practical advice:
1.Take regular breaks and practice your relaxation breathing whenever you have a quiet moment
2. Ask your employer if you can work from home on certain days to avoid the daily commute
3. If it is impossible for you to work from home, suggest different working hours to escape the stressful rush hour
4. Prioritize your workload and don’t take on too much, you’ll only regret it when that deadline is looming!
5. Escape the office at lunchtime – go for a brisk walk, sit outside in the fresh air or meet up with a friend for a chat.

It is possible to lessen behavioral problems in children by reducing anxiety and stress during pregnancy. We should find ways of reducing stress in pregnant women, both for their own sake and for that of the child.

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Health deserves topmost priority in a pregnant woman’s lifestyle as only a healthy mother can give birth to a healthy baby. A healthy pregnancy is usually assessed by long term results, like if the pregnancy lasts the full nine months and the baby has the required weight and no birth defects. These are a few guidelines for a healthy and happy pregnancy.

Prenatal Care: Getting proper prenatal care is very important to ensure the healthy development of the foetus and smooth delivery. As soon as you feel that you are pregnant, you must seek the help of a qualified medical practitioner. Pregnant mothers must undergo regular medical check-ups, blood, urine tests and take necessary vaccinations.

Healthy Diet: Rather than depending on magazines and online information, it is better to consult a doctor who knows your body well, to decide proper diet. Drink at least eight glasses of water every day. Eat food items that are rich with nutrients especially folic acid and iron. The calorie requirement increases almost by 300 calories as you are eating for two. But avoid high intake of retinol form of Vitamin A as it would harm your pregnancy.

Exercise: Exercise would make a lot of difference as it is beneficial to both mother and baby and would help to easily get back perfect shape after birth. Moderate exercises would strengthen abdominal and back muscles. Practicing yoga, walking, swimming and cycling on a stationary bicycle are recommended exercises for the pregnant women. You must stop exercising if you are feeling any kind of discomfort like pain or suffocation. It is compulsory to consult a doctor before you start doing any kind of exercises.

Rest: When you are pregnant, you must listen to your body. It is only natural to feel tired during this period. Take rest whenever you need it. It is advisable to rest on your left side in order to provide enough blood circulation for the baby and to avoid swelling on your body. Sleep as much as you need during night. Take short naps during the day. If you can’t do so, at least keep your feet up whenever you can.

Taking medicines: You must talk to your doctor about your regular medications, if you have any. Do not take over-the- counter medications and nutrition supplements without consulting the practitioner.

Things to avoid: It is crucial to avoid tobacco, alcohol and other substances that would harm your pregnancy. The intake of caffeine must be reduced. You must take extra care while handling raw meat and poultry. It is better to stay away from animals and must use gloves while working in the garden. Hot tubs, saunas, steam rooms and exercise in hot weather are also in the no-list.

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Pregnancy is a wonderful experience in a woman’s life as she is taking part in the magnificent process of nature of bringing a new life on earth. Along with the excitement and happiness of this experience, comes the need for extra care, for both the mom-to-be and the unborn baby. A pleasant and peaceful environment is the most needed thing for a pregnant lady, as it also influences the mental and physical health of the baby.

Medical care

A number of things should be taken care of along with that, including proper pre-natal care. You must choose a trusty medical practitioner, to whom you can open your heart and can ask doubts freely. Regular check-ups and other medical tests are necessary to avoid threats to the health of mother and baby. Expecting mother may have to go through a few physical discomforts like morning sickness, cramps and swelling. There are a number of tips which your practitioner can give you to alleviate these symptoms.

Proper exercise and healthy diet

Proper exercise and a healthy diet are the two most important things for a pregnant woman. You can also practice yoga and meditation (exercises, postures and breath control suitable for the pregnancy under the guidance of a recognised trainer) for health and relaxation. During the pregnancy period, the expecting mother will have to sacrifice habits like drinking, smoking, drugs and close contact with pets.

Pregnancy Delivery

Pregnancy delivery is an unforgettable experience though there is considerable amount of pain and worry. But if you deal with the experience in the proper way, it can be the most cherished moment of your life.

Caring your newborn

Caring a newborn Even after delivery, the need for special care continues for both mother and baby. Caring a newborn is not that much an easy affair, even for the experienced ones. From holding the new born to giving him proper medical care, parents have to take care of a number of important things.

Changing Baby diapers

The baby needs sleep for almost 16 hours a day and to be fed several times. Bathing and changing diapers often turn out to be the most challenging task for new parents. That means the new born demands a 24 hour attention from your part. Still giving care and being with your precious one is the most exciting and fulfilling experience.

Breast milk

Breast milk is the only wholesome and healthy food for the baby during the first few months. Breast-feeding mother must follow a healthy diet and should take medication only after consultation with the physician. As the baby starts to take solid food, he or she can be introduced to a healthy food habit.

In short if you are ready to take the responsibilities which come along with the joy and satisfaction of parenting, pregnancy and the time you share with your new-born can be the greatest time of your life.

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