the adults.. wifey n myself hv been bz... keepin things back to track. Good tat wifey's nausea is subsiding, n her appetite is retuning. One thing for sure, bb seems to like lots of sweet stuff.. tho the chances r diabetes during pregnancy is there, but will minimize it whenever possible n tis is one thing tat bb will not reject.. Wifey's back at work, while i'm back to my "work" routine.. Bb.. At tis stage, bb will move all his/her limbs n am bz inhaling n exhaling amniotic fluid which will help develop air sacs in the lungs. Sweat glands r also appearing n although bb eyelids r fused shut, if we flash a torchlight at the tummy, he will turn away fm it! Bb will also be forming his/her taste bud.. so mummy, watever u r eating, bb is also doin the same... in 1 or 2 weeks time, we will b able to tell bb is a boy or girl liao.. tat is provided during the detailed scan, bb will "kangkang" his/her legs lor... Diet.. Mummy shld b gainin bout 2 to 3 kilos now, tho not achieved yet, n since the appetite have returned, will create a healthy diet to achieve it... perhaps it will b with followin:
- Breads, cereals, pasta, and other whole grains: six to eleven servings
- Milk and fun dairy products like ice cream: four to six servings
- Vegetables: three to five servings
- Proteins like lean meats, eggs, and beans: three to four servings (protein is responsible for the growth of body tissues, including all of your baby's, the amniotic fluid and placenta, and the increase in your blood volume.)
- Fruits: two to four servings
- 64 ounces of water per day!
Mummy, if u readin tis, follow it during ur office hours also hor.. Exercise... Stretching exercises can be done on a daily basis approximately five to 10 repetitions. Hold each position or stretch for 20-30 seconds. Careful to not overstretch yourself since your joints will be a bit looser during pregnancy. Approximately three times a week, low or non-impact aerobic activity with an appropriate warm-up and cool-down can be beneficial. Remember to not exercise beyond the point of moderately heavy perspiration. Sustain aerobic activity for 15-20 minutes as long as you are able to talk comfortably and are not short of breath. Walking, swimming, or cycling are suitable forms of exercise, but must be applied moderately. Some benefits of pre-natal exercise can include the following:
- Enhanced circulation and flexibility
- Increased energy, strength, stamina, fitness levels and muscle control
- Reduced effects of biomechanical changes to your body
- Reduced discomfort of water retention, tension, stress, depression, and excessive weight gain
- Minimized stretch-marks, varicose veins, abdominal separation and hyperventilation.
- Minimized postpartum or “Baby Blues”
- Increased relaxation
- Improved calcium absorption
Some things to avoid during exercise:
- Rigorous bouncing
- Arching your back
- Poor posture
- Dehydration
- Strain
- Sitting past 45 degrees
Tips for getting a good night's sleep:
- Cut down or eliminate caffeine - tea, coffee, soda, and chocolate in general are all stimulants; it's best to avoid them whenever possible, but especially in the late afternoon and evening
- Create a sleep atmosphere in your bedroom - curtains that block out the light, keeping the temperature lower than the rest of the house, and most importantly leave your worries on the other side of the bedroom door!
- Take the time to unwind - do not exercise for at least 2 hours before bed. This includes housework! Take this time to read a chapter in your book, listen to relaxing music or just talk quietly with your partner.
- Avoid the pizza and pickles - spicy or acidic foods can cause heartburn and indigestion. If possible have your main meal at lunch time, and go for the smaller lighter meals for dinner.
- Allow yourself 2-3 hours to digest your last meal.
- Make an appointment with bedtime - try to keep your bedtime routine the same. Going to sleep and rising at the same time every day, will help to train your body in good sleep habits.
- Don't lie there - if you're having trouble getting comfortable or falling asleep, instead of getting frustrated, get up. Have a bubble bath, read some more of your book, have a glass of warm milk.
- Give yourself some time then try again.
Getting comfortable:
- Pillows, Pillows and more Pillows - Did I mention pillows? Use pillows everywhere. Under your belly, legs, arms, behind your back. As your body grows you will soon find that pillows will become your best friend.
- Sleep on your left side - This is said to be the best position for pregnant women to sleep in. Sleeping on your left side helps blood and nutrients flow to the fetus and uterus and helps the kidneys eliminate waste and fluids.
- Nearing the end - As you near the end of your pregnancy, you may find that sleeping flat is just not going to happen. Elevating your upper body with pillows will help your breathing, as will raising the head of your bed by placing blocks under the mattress. Some moms find it more comfortable to sleep in a recliner during the last few weeks of pregnancy.
n much much more info can be found here: http://www.pregnancyweekly.com/pregnancy_information/ Preparation... Next week, we will be seeing our gynae again... by then if we r lucky, we should b able to tell whether bb is boy or girl liao..
Things to do list:
- Start boiling more often tonics n now proper diet for both mummy n bb
- Start buying more soothin music/nursery rhymes, educational stuff n communicate it n read it to bb
- Start shoppin or findin hand me downs maternity dress for mummy
- Transform guest room to bb room, not major but maybe get some cartoon wallpaper of sort
- Start scouting for best deals to shop for bb stuff, tho already hv a list in hand.. :)
- Start looking at saving/education investment plans for bb in future
- Look for best antenatal class n to sign up for it in few weeks time, best to sign up on the 24th week
wat else i missed out uh... hmm... maybe will add more when think of it. k, think tis post is quite long liao, better not add anymore, else all fall asleep readin it.. btw, anyone heard of "bean sprout" pillows? its for "security" n the husk from the bean sprout is lighter n will not cause suffocation lor..
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