P REGNANCY EXPERIENCES AND PERCEIVED SOCIAL SUPPORT AMONG PREGNANT WOMEN IN POOR RURAL ROMANIA
FITNESS & N UTRITION D URING P REGNANCY Erika Suhl.
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Transcript of FITNESS & N UTRITION D URING P REGNANCY Erika Suhl.
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FITNESS & NUTRITIONDURING PREGNANCY
Erika Suhl
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BENEFITS OF WORKING OUT
Boost your energy
Sleep better
Reduce pregnancy discomfort & stress
Prepare for childbirth
Improve your self-image
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WORKOUTS TO EASE ACHES AND PAINS
Kegels
Pelvic tilt
Squat
Tailor or Cobbler Pose
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Cobbler Pose
Squat
Pelvic Tilt
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BENEFITS OF RUNNING
improved cardiovascular function
limited pregnancy weight gain
reduced incidence of muscle cramps
lowered chances of gestational diabetes
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RISKS OF RUNNING (IN EACH TRIMESTER)
1st: Overheating of the baby’s forming organs is unhealthy
2nd: A woman is more vulnerable to falls
3rd: Dehydration can decrease blood flow to the uterus
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WARNING SIGNS TO STOP RUNNING
Decreased fetal movement
Dizziness/blurred vision
Heart palpitations
Swelling in your calf
Vaginal bleeding
Stop!
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IF YOU WERE NOT ACTIVE BEFORE PREGNANCY…
Consult your OBGYN before getting active again
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ABDOMINAL WORKOUTS ARE SAFE..
Until you are 20 weeks pregnant:
Avoid laying on your back for extended periods
of time. This can reduce blood flow
to your brain and uterus.
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IF A WOMAN GAINS TOO MUCH WEIGHT SHE COULD…
have a more difficult delivery process
develop gestational diabetes
have a harder time losing the weight
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NORMAL WEIGHT GAIN
Gaining up to 35 pounds is normal depending on an individuals body weight
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NUTRITION:
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EATING FOR TWO
Don't restrict your calorie intake
An extra 300 to 500 calories a day is recommended, especially, when exercising
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5 SUPER FOODS YOU SHOULD EAT AND WHY!
Eggs – (promotes overall growth and brain health of baby)
Salmon- (good source of Omega-3)
Beans- (high amount of fiber and protein)
Sweet potatoes- (high in Vitamin A and C)
Greek yogurt- (high in calcium)
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SUPER FOODS
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FOODS YOU SHOULDN'T EAT AND WHY!
Unpasteurized dairy/juice – (salmonella and E. coli)
Processed meats- (can cause miscarriage/stillbirth)
Undercooked meat/raw fish/eggs- (harbor bacteria)
Raw Shellfish- (leading cause of sickness in pregnant women)
Alcohol- (can lead to birth defects)
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Stay Away!
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NEGATIVE BIRTH EFFECTS FROM ALCOHOL
Abnormally small heads and brains
Impaired intellectual growth
Delays in physical development
Vision and hearing problems
Behavioral problems
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FOR ADDITIONAL INFORMATION:
Fitness: http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc
Nutrition:http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/