Going through motherhood is probably one of the most life-changing experiences in a woman's life. A woman goes through a series of emotions, from anxiety and fear, to anticipation and excitement, for the arrival of her baby. This could also be a daunting experience for expectant mothers who are awaiting the arrival of their first-born. They may not have the slightest idea of how to look after their unborn child, as well as their own health. Therefore, this special feature on Preparing for motherhood, will give you an insight on how to take care of yourself during, before and after your pregnancy.
Supplements
Folic acid is proven to be essential for pre conception, as well as up to 12 weeks into pregnancy. It is said that women are recommended to take folic acid for ideally three months before conceiving, as well as the first trimester of pregnancy, as it reduces the risk of the baby developing conditions such as spina bifida, which is a condition where the spine does not develop properly.
You can also get your folic acid from green leafy vegetables, brown rice, granary bread, as well as breakfast cereals fortified with folic acid. However, one may not be able to get the adequate amount of folic acid only with food, therefore, it may be necessary to consume supplements as well.
There are many supplements available at pharmacies and you can speak with a medical expert, such as with your GP or a pharmacist, who can guide you about the right supplement according to your health and body.
Diet
During pregnancy, one has to make sure that they are eating the right food and avoiding consumption of food that can prove harmful for their baby.
Pâté, including vegetable pâtés, as well as mould-ripened soft cheeses and soft blue-veined cheeses contain listeria bacteria that cause listeriosis. Although infection is rare with this bacterium, even a mild form of this infection in pregnancy can lead to severe illness in a new-born baby, stillbirth or miscarriage.
Avoid consuming brie, camembert, goats' cheese, Danish blue, gorgonzola and roquefort.
Pregnant woman should also avoid raw eggs, raw meat, unpasteurised milk, liver, fish, caffeine and alcohol. It is advised that you also avoid taking any supplements containing vitamin A, high-dose multivitamin supplements and fish liver oil supplements.
According to the Food Standards Agency's eatwell plate, your daily meal should consist of a variety of food from the four main food groups; fruits and vegetables, starchy food, protein and dairy.
However, one must bear in mind that not everyone requires the same diet. What may suitable for someone else’s body and wellbeing may not be appropriate for yourself. So do ensure that you speak to a medical professional who will help you with your dietary requirements.
Exercise
Exercise is important prior to conceiving, as well as during the pregnancy However, that does not mean you engage in extreme sports during your pregnancy; that will be harmful for yourself and your baby. Exercising helps you by giving you the strength to carry the weight you gain during the pregnancy; it prepares you for the physical demands of labour and birth, as well as helps getting back in shape after childbirth easier.
It also improves your mood, reducing the feelings of anxiety and depression. Exercise gives you an energy boost, as well as helps you to sleep better. It may also reduce your risk of getting some pregnancy complications.
While pregnant, once should choose low-impact exercises, such as walking, cycling on am exercise bike, or swimming. These exercises work your lungs and heart without straining your joints. Swimming is ideal during pregnancy as the water makes you feel lighter, and it also eases the swelling is your ankles and feet. Swimming can be carried on right up to your delivery date.
Going to Pilates and yoga classes can also help build your strength and make you suppler. Yoga also keeps you toned and relaxed during pregnancy. However, you have to ensure that the Pilates or yoga instructor is qualified to teach pregnant women.
During pregnancy, steer clear of rigorous sports and exercise regimes that involve falls or jolts. Avoid mountain biking, skiing, waterskiing and horse riding.
What not to do
When try for a baby, you have to make sure to avoid binge drinking and smoking. According to the American Society for Reproductive Medicine, smokers take longer to conceive. They also suggested that smoking makes a woman's eggs more prone to genetic abnormalities, as well as increases the risk of ectopic pregnancy and miscarriage.
You should also avoid excessive drinking if you are planning to get pregnant. Excessive drinking is linked to irregular periods, abnormal estrogen and progesterone levels, and lack of ovulation, which makes it more difficult to conceive.
Doctors
During your pregnancy, it is important that do not miss any of your medical appointments. Pregnancy may cause some discomfort to your body, however, there are certain symptoms that you should not ignore and should definitely seek medical help straight away. These symptoms include abdominal pain which may include unusual or severe cramps; shortness of breath or difficulty breathing severe or persistent vomiting or diarrhoea; blurred vision; fainting or feeling dizzy, plus many other symptoms.
Sleeping positions
You should avoid putting any pressure onto your stomach when you are pregnant. Finding the right sleeping position during this phase may seem difficult, but it is best to stick to SOS, in other words, “Sleep On Side”; preferably on your left side. It is said that sleeping on your left increases the amount of blood and nutrients reaching the placenta and your baby. You can sleep with your knees and legs bent, and you can also put a pillow between your legs to sleep more comfortably.
Postnatal Depression
Postnatal depression is a form of depression some women experience after giving birth. It can develop in the first 6 weeks of childbirth, but is not always apparent until around 6 months. Initially, it may seem like you’re going through mood changes where you feel irritable and have episodes of tearfulness. This is known as the baby blues. This usually clears up within a few weeks, but if it doesn’t that means you could be suffering from postnatal depression.
What the cause is for postnatal depression is not clear, but it is thought that it is a result of many things, which may include the physical and emotional stress of looking after a new-born baby; lack of sleep; hormonal changes that happen shortly after the birth of the baby; as well as individual social circumstances.
Many women do not consult their doctors as they may feel guilty, or they may be unaware that they are in fact going through postnatal depression. If you feel that you or your partner is going through this, then it is encouraged that you consult a doctor as it is unlikely that the condition will get better by itself quickly.
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For more information on pregnancy, visit the NHS website: www.nhs.uk/conditions/pregnancy-and-baby/pages/pregnancy-and-baby-care.aspx
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Yoga classes for pregnant women
Yoga bellies: www.yogabellies.co.uk/classes/bumps/
Yoga birth: www.yogabirth.org/
Yoga 4 pregnancy: www.yoga4pregnancy.co.uk/
Joyful babies: www.joyfulbirthbaby.com/
Love baby yoga: www.lovebabyyoga.co.uk/
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Dad friendly facilities
Let’s not neglect the fathers when we speak of motherhood and babies. Fathers support and comfort their wives during this life-changing period, who would go the extra mile to take care of the baby while the mother recuperates after childbirth.
However, many fathers may find it difficult to do the basic necessities in public, such as changing the nappies of their baby in public, as not many safe and hygienic changing facilities are available where men can change their babies.
The Dad Network, the UK’s most pioneering fatherhood support has launched a campaign for more dad-friendly baby changing facilities.
The founder of The Dad Network, Al Ferguson said, “Society is going through a cultural shift seeing more and more dads take active, hands on roles in parenting and public facilities need to reflect this.”
Inspired by Hollywood star Ashton Kutcher, who campaigned in 2015 in the US for dad-friendly baby changing facilities, The Dad Network has created a webpage for dads to list and locate “Dad Friendly Facilities” in the UK.
The webpage allows them to upload the name and address, along with a photograph of the place that has the changing facilities, with information whether it is an appropriate place to change nappies or not.
Al Ferguson further stated, “We feel that in order for real change to hit the UK, we need to be highlighting both the dad friendly and unfriendly facilities in the hope that businesses will recognise the importance of this issue.”
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Multitasking mothers
Looking after a baby in itself is a full-time job as babies require your full attention. Most mothers wait until their maternity leave is done with in order to go back to work or take up a new project. However, there are also mothers out there who multitask, during pregnancy as well as after childbirth.
A remarkable example of multitasking is of Halla Koppel, a native of Iceland and a former TV host, who had enrolled on a one-year MBA course at Oxford University's Saïd Business School, on 21st September 2015, and gave birth to her daughter, Louisa, on 23rd September.
Halla Koppel recalls the initial stages on the course. She said, “The first term I tried to turn up to everything and I nearly managed. I did show up [to class] a week after she was born. I felt better than I had thought.”
She was also well aware of the compromise that would be required when juggling the two events in her life. “I knew that by having a baby I was giving up the potential of getting the highest grade I could get. I was aware of that from the beginning. I am quite comfortable with everything.”
Koppel wants to take it upon herself to make motherhood an accepted part of business life. She said, “It is important for people on the MBS to learn to work with mothers. It's important for it to be visible. In a lot of workplaces women are hiding the fact that they are mothers. I just want to take part in changing this. Having babies is just part of life. This shouldn't be different; it should be part of the norm.”
Certainly, there must be several mothers like Halla Koppel out there who are balancing motherhood and their education or their work simultaneously, and proving to be successful at both. That is the power of motherhood.
