FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.