pregnancy Archives

July 14, 2023 By Prachi More Leave a Comment

Nourishing Women’s Health: Essential Nutrients for Every Stage of Life

A woman’s journey through life is marked by remarkable milestones and transformative changes, from the onset of puberty to the joys of pregnancy, the nurturing of new life through lactation, and the transition into menopause. Throughout these stages, the female body undergoes significant hormonal fluctuations, making proper nutrition a vital aspect of maintaining optimal health. By ensuring the intake of essential nutrients, women can support their overall well-being and safeguard against potential deficiencies.

Essential Nutrients For A Healthy Diet In Women

Let’s explore key nutrients crucial for women, including iron, folic acid, calcium, vitamin D, choline, and magnesium. By understanding the importance of these nutrients and incorporating them into a well-balanced diet, women can empower themselves to thrive at every phase of their extraordinary journey.

Iron: It plays a vital role in the formation of red blood cells, transport of oxygen to different parts of the body, building immunity, etc. but is unfortunately most commonly deficient in women worldwide. This deficiency is due to poor nutrition consumption and loss of iron during menstruation which can lead to anemia. To avoid the same, its important to include Iron rich foods like green leafy vegetables, legumes, organ meat, chicken, nuts, tofu, etc. Iron gets effectively absorbed in the body when combined with Vitamin C, hence, adding citrus fruits, broccoli, and bell peppers to meals will be of great help.
Folic acid: This vitamin has a special role to play during the child bearing age of women. During pregnancy, Folic Acid helps in the development of the neural tube that will develop into your baby’s brain and spinal cord. Apart from this, it also plays an important role in the formation of red blood cells, deficiency of which can lead to anemia. We can include green leafy vegetables, nuts, beans, and broccoli to ensure you’re getting a good amount of this vitamin!
Calcium: During adulthood, adequate calcium consumption is necessary to ensure good bone and muscle health, sending & receiving nerve signals, releasing hormones & other chemicals but after menopause, the fall in estrogen levels causes decreased calcium absorption. This can lead to fragile bones. Hence, its advised to further increase calcium consumption after menopause. We can do so by including dairy products, green leafy vegetables, tofu, nuts like almonds , chia & sesame seeds.
Vitamin D: This sunshine vitamin is necessary for absorption of calcium & phosphorus in body. It also helps to build immunity, cell growth & reduce inflammation. If not absorbed in the body adequately through sunlight and diet, it can cause symptoms like bone pain, low mood, poor muscle strength, constant tiredness, frequent infections, and weight gain. Exposure to sunlight, adding food rich in Vitamin D like fatty fish, egg yolks, fortified cereals, and fortified milk helps when deficiency is minor. In case of severe deficiency, its advisable to take supplements.
Choline: It is one of the necessary nutrients for women during the phase of pregnancy and breastfeeding as it plays an important role in the child’s growth . It also helps to maintain good brain health & nervous system, muscle control, and cell formation. Including whole eggs, organ meats, fish, Soyabean, wheat germ, chicken, almonds, kidney beans, quinoa, and cottage cheese is a good way to keep its deficiency away.
Magnesium: This is a mineral which is necessary to ensure proper functioning of muscles & nerves. It helps in protein production but its deficiency during pregnancy can lead to serious complications like gestational diabetes, restricted fetal growth, preterm labor, and pre-eclampsia. Eating a diet which includes nuts, pumpkin seeds, green leafy vegetables, beans, legumes and peas will help.

All in all, a well balanced diet rich in all food groups is the key to good health. If this article helped you, let us know in the comments below and share it with your friends and family too!

Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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August 23, 2022 By Parveen Nake 3 Comments

What Gestational Diabetes Can Do To You & Your Unborn Child

We all know about Diabetes Mellitus to some extent as Diabetes Mellitus is a chronic metabolic disorder that prevents the body from utilising glucose completely or partially. It is characterised by raised glucose concentration in the blood and alterations in carbohydrate, protein and fat metabolism. But have you ever heard of Gestational Diabetes or Pregnancy Diabetes?

Gestational Diabetes is a high blood sugar (glucose) condition that develops during pregnancy and usually disappears after giving birth. It can happen at any stage of pregnancy, but is more common in the second or third trimester. Insulin requirements goes up one to three times in pregnancy. During normal pregnancy the level of plasma insulin is raised by the action of placental hormones thus placing a burden on the insulin secreting cells of the pancreatic islets. The pancreas may be unable to meet these demands in women genetically predisposed to develop both types of diabetes. Long term studies show that some 80% of women with gestational diabetes ultimately develop permanent clinical diabetes requiring treatment.

What Causes Gestational Diabetes?

The causes of Gestational Diabetes is not known clearly yet. Some, but not all women with gestational diabetes are found to be overweight before getting pregnant or have a family history of diabetes. It is more common in Native American, Alaskan Native, Asian and Black women, but white women may develop it due to poor lifestyle.

Are There Tests to Determine it?

Oral glucose tolerance test (OGTT) is a confirmatory test. The OGTT measures blood glucose after you fast for at least 8hours. Firstly, the blood sample is drawn in fasting state. Then, 75g of glucose dissolved in 250-300 ml of water is given, Lemon juice may be added for flavour and to prevent nausea. Then the blood specimens are collected every 30mins for 2-3 hours after the administration of glucose.

High blood glucose levels at any two or more blood test times – Fasting, 1 hour, 2 hours or 3 hours – mean you have Gestational diabetes.

Complications During Pregnancy

If blood sugar is not controlled, it can lead to problems for both maternal and foetal health. Uncontrolled diabetes during the first trimester of pregnancy increases the risk of abortions and congenital malfunctions in the foetus. Some of the major consequences are:

High Blood Pressure (Preeclampsia): Preeclampsia is a potentially dangerous pregnancy complication characterised by high blood pressure. Due to the high blood pressure levels of the mother, the protein in urine spikes up and swelling in fingers and toes and lower body persists. High blood pressure can be harmful to both – the mother and the unborn baby. It might lead to the baby being born early and also could cause seizures or a stroke (a blood clot or a bleed in the brain that can lead to brain damage) in the woman during labour or delivery.
An Extra Large Baby: Uncontrolled Diabetes in the mother causes the baby’s blood sugar to be high. The baby tends to “overfeed” and grows extra-large. Besides, causing discomfort to the mother, it can lead to problems during delivery causing prolonged labour pain which might need a C-section to deliver the baby. The baby can be born with nerve damage due to pressure on the shoulder during delivery.
Low Blood Sugar (Hypoglycaemia): People with diabetes who take insulin or other medications can develop blood sugar that is too low or hypoglycaemia. Low blood sugar can be very serious and even fatal if not treated quickly.

How to Manage Gestational Diabetes

The main modes of treatment of Gestational Diabetes include:

1. Eating a Healthy Diet: Dietary measures are an essential part of the treatment of diabetic patients whether they are on diet alone or on metformin drug or insulin. Carbohydrate restriction impairs insulin sensitivity and reversed by high carbohydrate diet but it needs to be maintained between 60-65% of total calories. So include more complex carbohydrates or polysaccharides like Multi-grain flour, Oats, Muesli, Granola, Amaranth, Bajra, Ragi, Quinoa, etc. Studies have shown that raising carbohydrates does not adversely affect the fasting blood glucose levels, glucose tolerance or insulin requirements provided that total calories are not increased.

Along with carbs, include more protein-rich foods like pulses and lentils, Rajma, Soya Bean, peas, beans, peanuts, milk and dairy products like yogurt, buttermilk, paneer, eggs, chicken, etc. to ensure weight gain and prevent osteomalacia during pregnancy. Inclusion of fibre like fruits and green leafy vegetables are must as it improves glucose metabolism without increasing insulin secretion. It increases the intestinal transit-time, delay gastric emptying slow glucose absorption.

2. Drugs or Insulin Treatment: Metformin or Insulin therapy is the accepted medical management of gestational diabetes. Insulin is the first drug of choice and metformin can be considered after 20 weeks of gestation. Insulin must be taken without delay if it is suggested by the doctor.

3. Exercise: Stay Active to help keep your blood sugar under control. Exercise regularly – before, during and after pregnancy. Moderate exercise such as brisk walking for 30mins a day for 5 times a week is a good goal to set.

4. Monitoring Blood Sugar Often: Be aware that your blood sugar can change very quickly, becoming too high or too low depending on what you eat and how much you exercise and your growing baby’s blood sugar also varies several times during the day. Check your blood sugar level as often as directed by the doctor and any time you have symptoms.

By adopting these measures one can enjoy a healthy Antenatal period. For more articles on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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January 29, 2019 By Trupti Hingad Leave a Comment

Breathing Exercises During Pregnancy

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As you enter motherhood after conceiving, there are a lot of tips given to pregnant women on what to eat, how to stand, sit, how to sleep and so on.

But, one of the most important things to learn during pregnancy is how to breathe. The correct breathing technique makes a world of a difference because it helps every cell. Hence mother-to-be can master the techniques throughout pregnancy. Breathing is very important during pregnancy as it ensures efficient removal of waste from the body as well as get a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms the nervous system and induces a feeling of pleasant well-being.

One can learn the following practices throughout pregnancy so that at the time of labour they become second nature.

Let me list down the types of breathing that can be practised during pregnancy.

Equal Breathing: While standing, sitting or lying down, breathe in fully, slowly and rhythmically, without jerks, using the whole respiratory system of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on breathing in = life-giving air and breathing out. A feeling of peacefulness or quietness floods in. This technique has a great advantage to relax during labour. This gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic Breathing: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxation during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds. Do not use force or jerks while inhaling. It helps to deal with stress for the Mother-to-be. The diaphragm muscle is supposed to rhythmically massage the organs of the body. The massage gently encourages blood flow, lymph flow, nutrient delivery, and waste removal in the organs and all tissues of the body, including tissues in the womb. It also helps one deal with Shortness of Breath.

Chest Level Breathing: Place your hands on your chest, below your collarbone. In addition, you can have your partner place one hand at the same level on your back. Now breathe in and out through your mouth up to your hands, a shallow, slow and gentle breath. The rib cage and thoracic cavity expand to the sides, front and back for each inhalation and exhalation. Do about 10-12 breaths in 30 seconds. If you exceed 12 breaths, then slow down.

Jaw Level Breathing – “OUT”: The jaw level breathing entails simply saying the word OUT with stress on T. Do not worry about your breathing; it will take care of itself as you say the word. Count about 20-25 breaths in 30 seconds.

Rechaka Pranayam or Expulsion Breathing: Breathing out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breath out for double the count. Again, take one breath in and breathe out for double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the cervix is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times breathing in from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is to LET GO! You are in a partnership with your baby to help them to emerge gracefully.

The Second Stage of Labour: When the mouth of the uterus is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it in and push down hard as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it in and push as long as possible. Do these two or three times during a contraction. Between contraction, the mother should relax in abdominal breathing. Continue till the baby is out. Soon you will hear the cry of your baby.

During the Third Stage of Labour: This stage of delivery is of the placenta. Breathe normally. It usually separates and comes within five or fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well. There should be relaxed joyful feeling throughout.

Benefits of Breathing Exercise:

Calm deep breathing can help you deal with morning sickness in early pregnancy
Deep breathing can help you fall in deep and rejuvenating sleep. Deep breathing with active visualization of images of your muscle groups relaxing can put your body in a state of relaxation. After this, one can imagine the healthy growth of both the mother and the child to help you fall into a happy sleep.
Regular and proper breathing can help you deal with labour pain easily.
Breathing can help transport nutrients and oxygen well to the baby and result in healthy baby growth
Breathing can help you deal with, stress, depression, feeling low and unwanted advice from others during pregnancy as well.

NOTE: If you every feels dizzy during breathing practices, cover your nose and mouth with your palms and blow out once. Then breath normally. This will re-establish the proper balance of oxygen and carbon dioxide in your body and relieve dizziness if it is experienced.

January 30, 2018 By Dr. Viral Thakkar Leave a Comment

You can indulge when you are expecting!

Sex-During-Pregnancy

Isn’t it is exciting to create something wonderful which is a part of you and your partner! Yes, I am talking about a baby here!. However, the 9 months are full of challenges for the mother and the father, physical intimacy being a major concern. In this article, I am trying to address the common concerns of sex during pregnancy, its benefits and when to abstain!

The roller coaster hormonal ride, change in the taste buds, fatigue, weakness and mood swings are just a few reasons which put women off their sex drive especially in the first trimester. Many women might also experience an increase in libido during pregnancy! Check, which side of the coin does your loved one fall on and indulge!

If you are an expectant mother, you will notice an increased blood flow to the pelvic area and engorgement of the genitals. It might be accompanied by sore and tender breasts which results in a heightened sensation. You might enjoy it or be put off. Communicate with your loved one and let him know.

Boys and girls, pregnancy is also the time for you to bond. So if you are up for it, go for it! As far as your baby is concerned, be rest assured he/she is safe in amniotic sac and the strong muscles of the uterus. The mucus plug at the cervix prevents infections from entering the womb. Your baby, on the other hand, does not care what you do and neither does it know. In fact, you might experience some happy kicks once you are done!

Hitting the big ‘O’ during pregnancy is safe if you have a normal & low-risk pregnancy and cannot start labour or cause a miscarriage. Mild uterine contractions post an orgasm (or during nipple stimulation and the prostaglandins in semen) are harmless. Even if your climax is particularly intense these contractions aren’t harmful — they’re not a sign of labour. So let loose, enjoy the pleasure you deserve!

However, ensure your partner is tested for infections before indulging! Because you’re better off safe than sorry (with or without a baby on the way).

When is it off limits!

As a woman, when your body says “no”, please listen to it!. Respect yourself and your decision.
Your practitioner might declare your pregnancy as high risk depending on your tests and restrict sex

If you’re experiencing signs of preterm labour or, if you have such a history
If you’ve been diagnosed with incompetent cervix or placenta previa
If you’re experiencing vaginal bleeding or if you have a history of miscarriages

If you are restricted from being intimate, communicate with your partner to find ways to address the intimacy you’re both cravings. Focus on hand holding, cuddling, the old-fashioned making out… Your woman will love you for the support you give her during this time!

Ayurveda insists on listening to one’s body. Apart from this, sexual activity should be limited during the first trimester and post the 7th month since it is a delicate time. Also, at all times one should avoid compression of the abdomen.

While making love is beneficial, it is also beneficial during pregnancy if your practitioner has not advised otherwise.

1. Making love restores the functioning of the body with the release of certain hormones and ensures proper circulation. This means the fetus receives an adequate supply of oxygen and nutrients when in the womb that aids growth and development.

2. If you are making love regularly during pregnancy, it can help keep your pelvic floor muscles toned and strong to help you deal with the arduous phase of labour. Don’t give your exercise a miss though!

3. Making love increases the level of IgA antibodies in the body that boost immunity during pregnancy.

4. It leads to release of endorphins in the body that makes both the mother and the baby happier by reducing levels of stress. Sex also increases production of oxytocin, a hormone responsible for attachment and love.

5. Better sex, better bonding and a surge in endorphins help an expectant mother to sleep better, fight fatigue and other nagging symptoms of pregnancy.

6. It helps keep pre-eclampsia at bay because man’s sperm has a special protein called HLA-G that helps regulate body s immune system and lowers blood pressure levels in a woman during pregnancy.

While you can try any position during your pregnancy, here are a few positions you might find comfortable instead of the common missionary.

position 1