Active Moms


FAQs


Is it true that while planning pregnancy, correcting your diet is necessary?
Yes, indeed. The neural tube of the foetus usually forms even before you know that you have conceived. Besides, managing your own health (underweight, overweight, deficiency symptoms) prior to conception is wise.
What are the common complaints experienced by pregnant women?
There are a few complaints such as nausea and vomiting, acidity/heart burns, cramps in the extremities, constipation, giddiness/blackouts which could be corrected via minor dietary modifications. A few others like aches and pains, physical lethargy and swelling can be corrected with proper exercises learned from a trained physiotherapist.
I am in my 2nd trimester. How many calories and proteins must my diet have?
Ideally an additional 300 kcals and around 20 grams of proteins are required during pregnancy. But individual variation does exist on basis of lifestyle, present physical needs and any associated discomforts.
I am a vegetarian. I am not able to consume milk. What can I eat to get adequate proteins?
Cereal and pulse combinations, dals and milk products could be added in planned portions to meet protein as well as energy needs.
Why can I not eat papaya or pineapple during pregnancy?
These fruits are considered hot foods. Excess of portions at the same meal or repeated consumption on the same day is a debatable. Ideally single portion sizes (50-70 gms) should not cause any problem. They are actually carotene-rich fruits.
I am in my 8th month. I am feeling very hungry. But am unable to eat well. Please advice.
Since the growing foetus has taken more space in the abdomen, there is less space for expansion of the stomach. It will be important for you to now eat 5 - 7 small energy dense meals rather than continue your regular 3 or 4 meals food pattern to feel comfortable and manage your hunger better.
Who is a lactation consultant?
A lactation consultant is the one who has first-hand knowledge and experience in educating and assisting women in breastfeeding and child care. He/she plays a role in providing pregnant and/or lactating women with confidence to nurse their newborns with a relaxed mind.
Why is breast milk the best choice for my infant?
Breastfeeding provides the soothing comfort of your warmth and love and the complete nutritional satisfaction and protection to your baby which nothing else can give; No person or formula can match mother and breast milk.
I wish to feed my baby long enough. Will I get adequate breast milk?
The WHO recommends solely breastfeeding for 6 months. The production of breast milk works on the principle of demand and supply. Hence the amount of milk available depends on the number of times baby takes breast milk and mother's diet.
My breasts are small in size. Will I be able to breastfeed?
The size of the breast has got nothing to do with the quantity of breast milk produced.
I have delivered 2 days ago. But I do not see much milk in my breast. Will I get milk? I want to breastfeed my little one for all its benefits.
Usually it takes about 6-24 hours for the milk to get generated in the breast. But this production will only get started and increase in quantity when you allow suckling to happen. Even if top feeds are given in such cases, baby should be put to the breast frequently to activate prolactin and ensure faster arrival of milk. A session with a breastfeeding guide can answer all your immediate queries on being able to feed your little baby.
I feel crampy discomfort in my breast while feeding my baby. Why does this happen?
While nursing you are experiencing the let down of milk in the breast which at times is a little discomforting because a lot of milk comes towards the nipple causing pain. Most of the times, it is a tingling kind of a feeling in the breast.
My nipples hurt when my baby sucks while feeding. What should I do?
The latching at the breast may be incorrect causing chewing of the nipple. Learn the correct holding position and technique of putting the baby to the breast from a lactation consultant.
How often does a baby feed?
On day 2, most babies spend more time at the breast, aiding in building milk supply to meet their needs and also feel warm and protected. In the 1st few weeks, baby may feed 8-12 times a day. As the baby grows older, he may feed for 6-8 times as the stomach starts holding more milk..
My baby cries very often. Does it mean that I have less milk?
The only way a baby communicates is by crying. If it is wet and uncomfortable; if it feels hot, cold or itchy; if it has a pain or colic or it wants to be held; or is really hungry, the baby may cry. So crying does not relate to amount of milk in the breast. Take assistance from a lactation consultant to learn baby cues enabling you to recognize why your baby is crying.
Should I bathe my baby in winter?
Children love to be in water. Bathing relaxes the baby. Emphasis should be on how to bathe and the temperature of bathing water. Proper clothing to protect extremities from cold must be kept handy, especially in winter.
What is best for mosquito protection in the baby's room?
Some mosquito coils and plug-ins are non odorous. They may be used with care. Nevertheless, mosquito nets will be the best choice in baby's room. A correct guidance by a child care consultant will enable you to pre-plan your baby's room to make perfect buying possible.
Can I massage my baby with almond oil?
Of late, pediatricians do not advocate infant massage. You may use a non-greasy oil to gently rub the baby's body to improve blood circulation.
When can I start with your exercise classes?
You can start your exercises on completion of the first trimester that is after 12 weeks. You can continue all the exercises till term. They are all absolutely safe for you and your baby.
I am already in my 8th month.Will I benefit with the exercise sessions?
Of course yes. You will get lot of benefit .You still have 8 weeks to strengthen your muscles, keep them supple for birth and to improve your posture and get rid of aches and pains. You will benefit even if you start as late as the 9th month. Your exercises will be modified accordingly.
I had back ache before getting pregnant. Will it get worse now?
Back ache can increase during pregnancy as your ligaments slacken and pressure on the spine increases with the growing fetus. Correcting your posture, following simple back care techniques and exercises will help you get rid of the pain. Even if you had not done anything for the back pain earlier, pregnancy could be good time to get your back stronger and prevent recurrence in future.
Are all the exercises safe for me and  my growing baby?
The ACOG (American College of Obtetrics and Gynaecology) suggests all women to exercise throughout their pregnancy in absence of complications. Exercises gently tones your muscles, keeps you flexible, improves digestion, elevates mood and gives you stamina to do your routine work. Blood flow to the placenta improves thereby nourishing your baby and promotes growth. The exercises taught to you are designed in such a way that they can be safely done till term.
Should I do exercises on empty stomach?
No, we do the pregnancy fitness session after eating a light meal. It is better to have a carbohydrate snack such as poha, chapati, sandwitch, idli  that will give energy to exercise. Avoid eating oily food such as parathas, samosa, puris etc which will not get digested easily.
Are there any special exercises for the final few weeks of my pregnancy?
In the last few weeks the focus of exercise is to get flexibility of pelvic joints and get the vaginal muscles strong  for birth. As you need to sit and hold the baby for long hours while feeding, you  also need to strengthen your arms.You will learn  patterns of breathing and relaxation which will help during birth.
I feel breathless while walking. If I exercise will my breathlessness increase?
No, on the contrary you will find it easier to work your respiratory muscles once you start exercising. The diaghragm is the chief respiratory muscle. It is pushed up and made inefficient due to increasing size of uterus and faulty postural habits. Efficient breathing exercises along with posture correction and endurance training will improve the efficiency of diaphragm and control breathlessness.
I have gestational diabetes. Can exercise help in keeping my blood sugar under check?
Exercise and Diet are essential to keep Gestational Diabetes under control. Regular brisk walking for atleast 45 minutes a day along with exercises will help maintain Blood Glucose Levels.
I am in a fulltime job. Why should I exercise?
Our Sedentary Lifestyle strains our joints and leaves us with no energy to do any other physical activity. When you exercise, your muscles are strengthened and your joints become supple, thereby helping you to be free from pain.
Is it necessary to do the labor preparation with my husband? Can't I do it alone?
Giving birth is a physically and emotionally tiring task and you would want to gather strength from people around you, especially your partner. Your spouse would also want to to be actively involved in the process of birth and will be enthusiastic to help you out. You can also get your mom/sister/friend along with your husband. The idea is to have a supportive family. In case you cant bring along anyone and you feel you will manage on your own, then you can do it alone.
I read a book which says that during labor one should not be lying down. Is that true?
Lying on back is known to reduce fetal heart rate. Changing positions frequently during labor helps to optimize blood flow to baby by relieving pressure from the cord.
My placenta is low lying. Can I exercise?
Sometimes the placenta which is the baby's lifeline is attached lower on the uterus. Many a times the placenta  shifts up on its own as the lower part of the uterus develops during pregnancy. If the placenta is low and covering the mouth of the womb you may be advised restriction in activities which means restriction to exercises too. However if the placenta is a little higher and if your doctor feels you are ready, you can continue to do light exercises. It is better to avoid exercises in squat positions till the placenta shifts up.
My friend told me to learn breathing exercise as it helps in labor. How does it help?
The baby in the uterus gets its oxygen from the placenta. Breath holding during labor can reduce blood flow to the baby. When you use breathing techniques, breath holding is reduced and oxygen uptake is improved. This improves fetal blood flow.
Will I be able to make use of all the techniques that are taught in labor preparation class? Has anybody actually remembered and used them in labor?
All the techniques that you learn can be directly put to use in labor. Your spouse and family will encourage you. Of all the comfort measures that you learn, you may use only a few of them which you find is soothing and works for you at that point of time.
I am getting pain in my vagina/pubis when I walk. What is wrong?
During pregnancy there is a hormone called Relaxin which softens the joints of the pelvis. These joints move during activities such as walking, turning in bed, etc giving rise to pain. These changes are part of a normal pregnancy. Simple exercises and pelvic joint care will help to stabilise the joint and keep the pain in control.
I work on the computer 8-10 hours a day. I get a lot of back ache. I don't have time for regular exercise. How do I manage?
You need to do simple exercises between work that will decrease stress on spine and keep your muscles strong. Sitting on a wedge seat will also help.
I am a mom of a 10 month old and my belly looks very bulky. If I start exercise now, will it go in?
Exercise will benefit when you start them. Only requirement for good result is consistent practice of exercise.
My belly is loose after birth and I am using a corset while wearing western outfits. Will exercise help me?
Yes, you need to tone up the core abdominal muscles. This will tighten your loose muscles. Wearing a corset continuously also inhibits the abdominal muscles and prevents it from firming up. It is better to restrict the use of corsets.
My baby is 4 months old and I've got back to work. Our office has I gym; can I do weights and run on the treadmill?
You need to tone up your core muscles and strengthen your back before you take up weights or start with machines. Also you need to ensure that the gap in the belly (diastasis) has closed before you do weights in standing.
Can I mop the floor as a form of exercise to have a easy delivery?
Pregnancy is not a illness;so you can continue to do all activities that you are used to doing. However do not  force yourself to do anything  thinking it will ease your birth. Take up activities that you feel are comfortable and not straining your joints.


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