SAIL THROUGH YOUR WIN­TER PREG­NANCY

Win­ters can be a lit­tle daunt­ing on you. Try these ex­pert tips, and we as­sure that you will be able to breeze right through the colder months

Mother & Baby - - CONTENTS - BY TA­NIA TARAFDAR

Ex­pert tips to breeze through the colder months

Preg­nancy has its ups and downs all year round, but ask any mum who’s been there, and she’ll tell you that every sea­son comes with its own unique set of chal­lenges. If you’re find­ing your­self with a baby on board this win­ter (as in, right now), you’re in luck. These ex­pert tips will help you sur­vive — and even thrive — through­out the frigid months ahead. Stay warm, mumma!

WIN­TER SKIN­CARE

The dry air can wreak havoc on your preg­nancy glow. These tips from Dr Jaishree Sharad, celebrity cos­metic der­ma­tol­o­gist and CEO, Sk­in­finiti Aes­thetic and Laser Clinic Mumbai, will help you deal with the win­ter skin woes.

For the face Cleanse, mois­turise and use a phys­i­cal sun­screen which con­tains zinc ox­ide and ti­ta­nium diox­ide. Chem­i­cal sun­screens may not be a good idea. Also, avoid night creams. Just use a mois­turiser or co­conut oil or al­mond oil on the face at night. Pig­men­ta­tion may oc­cur on the face due to hor­monal changes. To fight it, have foods rich in folic acid. In­cor­po­rate leafy greens, as­para­gus, broc­coli, cit­rus, beans, peas, av­o­cado, seeds, and nuts into your preg­nancy diet to pro­mote an even skin tone. Make sure to eat vi­ta­min C rich foods to re­duce pig­men­ta­tion.

For the hands Mois­turise your hands twice a day. Avoid hand sani­tis­ers. Wash your hands with a hand­wash in­stead and im­me­di­ately ap­ply co­conut or al­mond or olive oil on the damp skin to hy­drate the hands.

For the body Use a mild shower gel in­stead of soaps. Very high body tem­per­a­tures dur­ing early preg­nancy may af­fect the devel­op­ment of the baby’s ner­vous sys­tem so it’s best to avoid saunas dur­ing preg­nancy. Also, limit the warm show­ers to no more than

10 min­utes, and not more than once a day. Dry skin can get itchy and flaky dur­ing win­ters. So make sure to mois­turise your body and not just the face. Be sure to mois­ture your skin prop­erly es­pe­cially after bath to avoid itch­i­ness and stretch marks. If the skin is feel­ing ex­tra dry and tight, use in­gre­di­ents like evening prim­rose, jo­joba, bor­age seed and oat ker­nel oil in your mois­turiser, all of which are rich in gamma linoleic acid.

For the bump Use vi­ta­min E oil or hyaluronic acid-based creams or lo­tions to pre­vent prom­i­nent stretch marks.

WIN­TER HEALTH

Dr Ban­dita Sinha, gy­nae­col­o­gist, Hi­ranan­dani Hos­pi­tal and For­tis, Vashi, shares tips to stay in the best of your health all win­ter long.

Get a flu vac­cine: When you are preg­nant, your im­mu­nity is low and so you are prone to var­i­ous in­fec­tions. It is not just safe, but it is rec­om­mended that you re­ceive the flu vac­cine in the sec­ond and third trimester of preg­nancy. A study pub­lished in the New Eng­land Jour­nal of Medicine in the year 2015 re­ported that the risk of foetal death was nearly twice as high for women who were not vac­ci­nated as it was for moth­ers who were vac­ci­nated. If you have not al­ready done so, sched­ule a shot right now. Also, avoid over the counter drugs and take only those medicines that are rec­om­mended by the doc­tor.

Dress in lay­ers: The ther­mome­ter may read in sin­gle dig­its, but if you are an ex­pec­tant mum your body tem­per­a­ture is on the rise as more blood flows through your body. Add or re­move lay­ers so that you don’t freeze or over­heat as you make your way through the day.

Try herbal reme­dies with cau­tion: Win­ter colds are a drag, and while you may turn to herbal reme­dies to fight off the snif­fles, there is not enough re­search on the ef­fects of echi­nacea on preg­nancy that deems it safe. So you may not try those herbal reme­dies.

Stay hy­drated: While sum­mer is of­ten as­so­ci­ated with de­hy­dra­tion, the lack of hu­mid­ity in win­ter air can draw every last bit of hy­dra­tion out of your body. De­hy­dra­tion could lead to a de­crease in am­ni­otic fluid and also cause re­peated urine in­fec­tion and dry skin. So make sure to drink a min­i­mum of eight glasses of water a day. Co­conut water and home­made soups are also great op­tions. Did you know proper hy­dra­tion also pre­vents preterm labour?

Power up: A long brisk walk in the morn­ing or in the af­ter­noon can be a great way to keep your heart rate up. But if the weather is un­com­fort­ably frigid, main­tain a fit­ness rou­tine by do­ing some light ex­er­cises and pre­na­tal yoga (un­der guid­ance). It keeps the body flex­i­ble, strength­ens the im­mune sys­tem and helps fight ill­nesses like com­mon cold and flu. Reg­u­lar ex­er­cise can also pre­vent swelling and leg cramps, high blood pres­sure and di­a­betes.

Don’t fear the doc­tor: If some­thing does not feel right, it is bet­ter to be over cau­tious than to com­pletely ig­nore the symp­toms. Even if you usu­ally tend to down­play sick­ness, re­mem­ber you are mak­ing de­ci­sions for two now. Win­ter is no­to­ri­ous for the fre­quency of stom­ach bugs, and of course the flu and cold sea­son. So take pre­cau­tions and if you need your doc­tor’s note to stay at home and rest, go ahead and take one.

Pro­tect your­self: Keep a safe dis­tance from sick peo­ple. Also, keep your­self clean as this will help pro­tect you from many dis­eases. Get­ting enough sleep is also im­por­tant for the proper growth of the baby.

In­vest in a pair of all-weather boots: The wedge booties and plat­form heels may be stylish but a com­fort­able pair of boots pos­si­bly half a size larger than your nor­mal size if you are ex­pe­ri­enc­ing swelling – will keep your legs and feet warm and help sta­bilise you on a slushy morn­ing.

Take it easy: Preg­nancy is tir­ing. So take ad­van­tage of the short

days by curl­ing up with a blan­ket and some hot choco­late. Kick your feet up, put on a good movie, and si­lence your phone. Once the baby’s here, there’s go­ing to be a whole lot less time for days like this, so en­joy it while it lasts!

WIN­TER NUTRI­TION

Preg­nancy care dur­ing win­ter should ideally com­prise mea­sures to el­e­vate im­mu­nity lev­els by con­sum­ing the right kind of food in the right quan­tity. So it is im­per­a­tive that you eat a va­ri­ety of foods from all the food groups. The quan­tity of calo­ries you need for your body de­pends on your daily phys­i­cal ac­tiv­ity, weight be­fore preg­nancy and cur­rent weight. In the first trimester, you usu­ally do not need ex­tra calo­ries. In the sec­ond and third trimesters, you should eat at least about 300 ex­tra calo­ries daily. Stay on track with your health and your grow­ing baby’s devel­op­ment by adding these healthy eats to your daily diet rec­om­mended by Niy­ati Likhite, di­eti­cian, For­tis Hos­pi­tal.

Foods to eat Eat plenty of fruits and veg­eta­bles, as they are rich in an­tiox­i­dants which helps in boost­ing im­mu­nity. Eat lots of vi­ta­min-C rich fruits like orange, sweet lime, mel­ons, amla, and banana, which en­sures bet­ter iron ab­sorp­tion. Also, con­sume more dark green, red, and orange veg­eta­bles like broc­coli, spinach, let­tuce, and cauliflower greens, car­rots, sweet pota­toes, win­ter squash, and red pep­per. Io­dine is an im­por­tant min­eral needed for the pro­duc­tion of thy­roid hor­mone, which is vi­tal for the growth and devel­op­ment of the baby. In­ad­e­quate io­dine in­take dur­ing preg­nancy in­creases the risk of men­tal im­pair­ment and cre­tinism (se­verely stunted phys­i­cal and men­tal growth) in the new­born baby. Seafoods, eggs, and iodised salt are good sources of io­dine. Eat foods that are rich in iron such as lean meat, beans, green leafy veg­eta­bles, and for­ti­fied ce­re­als. Eat at least 3- 4 serv­ings of milk and milk prod­ucts to meet the in­creased re­quire­ment of cal­cium and pro­tein. Eat 8 to 10 serv­ings of grains and pulses to meet the ad­di­tional calo­ries for baby’s devel­op­ment. Con­sti­pa­tion is com­monly ob­served dur­ing preg­nancy even dur­ing the win­ter months. Fiber-rich foods such as beans, grains, and seeds (flax seeds, sun­flower seeds, chia seeds, sabja, and pump­kin seeds) can aid in the smooth run­ning of the bowel move­ments.

Foods to avoid Salt and sugar should be con­sumed in mod­er­a­tion. Blood pres­sure tends to rise dur­ing the win­ter months so salty and pro­cessed foods should be best avoided. Pro­cessed foods can also in­crease the risk of ex­cess weight gain. Foods and drinks that are high in sat­u­rated fat, added sugar and salt are not a nec­es­sary part of a healthy diet and should be lim­ited. It can be tempt­ing to grab that hot cup of cof­fee when it is freez­ing out­side but limit your in­take of caf­feine to avoid pos­si­ble health prob­lems. Also avoid tea, cola and en­ergy drinks. Avoid fish high in mer­cury, un­cooked or raw foods, un­der­cooked foods, raw and pro­cessed meat, raw eggs, raw sprouts, un­pas­teurised milk, and its prod­ucts as they may in­crease the risk of bac­te­rial in­fec­tions.

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