by Dr. Claire Celiz-Pascual
Whether you are pregnant with a newborn baby or breastfeeding, there are added challenges and concerns about the health of our family during the pandemic. The best defense is to take care of ourselves and here are some tips on how to do it.
Nutrition
The Food and Nutrition Research Institute has developed the “Pinggang Pinoy” that recommends food choices for pregnant and breastfeeding moms. You can find out more on this online. Here are some helpful points:
- Go foods: Choose whole grains like brown rice, corn and oatmeal. They contain more fiber and nutrients than refined grains and lower the risk of diabetes and heart disease.
- Grow foods: Include fatty fish in the diet like tuna, sardines and mackerel 2-3 times a week to provide essential fatty acids for the child’s brain development. Consume dairy products and other calcium rich foods like dilis and small shrimps for strong bones and teeth.
- Glow foods: Enjoy a wide variety of fruits and vegetables and take green, leafy vegetables which have high iron and folate content to support the increased requirement during pregnancy.
Other tips: Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay and take time to understand nutrition information on product labels to help make smart food choices.
(SOURCE: https://www.fnri.dost.gov.ph/index.php/116-pinggang-pinoy)
Exercise
When choosing the type of exercise during pregnancy, it is important to ask your obstetrician and discuss options during your early health visits.
Here are the benefits of exercise during pregnancy:
- reduces back pain
- eases constipation
- promotes healthy weight gain during pregnancy
- improves your overall general fitness and strengthens your heart and blood vessels
- helps you lose weight after the baby is born
When the OB gives you that go signal to exercise, keep in mind that certain changes in the body during pregnancy and after delivery can also affect the way you move:
- hormones cause ligaments that support your joints to become more relaxed
- the extra weight in pregnancy shifts your center of gravity
- your need for oxygen increases
Vaccines
Routine vaccines are encouraged and play a vital part in protecting your health and the baby. Your doctor may recommend the following during the time of pregnancy: tetanus, hepatitis b, influenza and pneumococcal vaccines.
I hope you find these tips useful particularly during these uncertain times. Enjoy this God-given gift of a new baby!
