VITAMIN C combined with a daily intake of iron increase the absorption of the latter.
FIBRE AND FLUIDS: During pregnancy, hormones cause a slowing of the digestive system. Fibre and liquids like water will lower the risks of constipation. Remember that being well hydrated is important for your health and your baby’s health. Dehydration can decrease the blood flow to the uterus, which may lead to premature contractions.
VITAMIN D AND CALCIUM: Your needs in Vitamin D and calcium will increase, as they are necessary to the development of the baby. Otherwise the baby might draw on your stores living you in short supply. A recent study has shown that vitamin D rate by the mom influences the baby’s strength later in life.
The first trimester is when the baby’s major organs are forming, and overheating’s a real issue. If a woman’s core temperature gets too high, it could cause problems with the baby. So during hot weather, better run early morning hours or in the evening when it is cooler.
During the second trimester & third trimester,
The recommendations for the first trimester remain to be followed. What you can add to your schedule is Kegel exercises. Certainly, pregnancy, childbirth, surgery, aging, being overweight and so on, can weaken your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. Kegel exercises strengthen the pelvic floor muscles to help you prevent or control urinary incontinence and other pelvic floor problems.
Indeed, the weight of the baby, or childbirth later on has probably weakened your pelvic floor muscles. That is why Kegels are not only important during pregnancy but throughout your life after having a baby.
During the 2nd and 3rd trimesters, you can carry on running. However, consider running shorter distances and decrease in the duration and intensity as your due date approaches. You can slow down your running for lower impact activities like swimming and walking.
HOW TO DO
KEGEL EXERCISES
To get started:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
