Contents
Doing exercises
A fitness plan should be developed, with the attending physician agreeing to it, to maintain the harmony and shape of the body, and there are many common exercises during pregnancy, including: cycling, walking, running, yoga, and safe exercise, and swimming is considered one of the safest exercises. For pregnant women, as it enhances physical fitness, in addition to practicing Kegel exercises and practicing other stomach exercises daily, to strengthen the pelvic and abdominal muscles, to facilitate the birth process , and to enhance bladder control during pregnancy. [1]
It is indicated that it is necessary to warm up for a period of at least 5 minutes before starting to exercise, such as: walking for a few minutes, or trying to perform basic exercises, such as: extending the neck, shoulders, and legs, and maintaining a schedule to exercise regularly, if the pregnant woman begins to exercise Sports during pregnancy, you should start with five minutes a day, then add five minutes every week until the regular exercise period reaches 30 minutes, taking care to consume about 300-500 additional calories per day as directed by the doctor. [1]
Diet
Eating a balanced food is one of the best things a pregnant woman can do for herself and her child, so attention should be paid to meat, eggs and fish, as food that is not fully cooked can expose a pregnant woman to danger, and a pregnant woman should not eat more than 2-3 servings of Fish per week, including canned fish, taking care to avoid eating some types of fish, such as swordfish and mackerel, because they contain high levels of mercury, which can harm the child, and be careful to wash fruits and vegetables, and all products before eating them, and preserve Clean dishes, and drink no more than one cup of coffee or other caffeinated drinks every day. [2]
Avoid body cracks
The elasticity of the skin should be preserved during pregnancy , to avoid exposure to stretch marks, in addition to maintaining the moisture and freshness of the skin, and this is done by drawing attention to some things, namely: [3]
Collagen and elastin fibers
The collagen and elastin fibers in the skin are essential to maintain the skin, the more these fibers are in the body, the less likely there will be stretch marks on the body, so it is recommended to eat foods that help in the formation of collagen, such as: foods rich in vitamin E, And vitamin C, zinc, and silica, and vitamin C in particular, is one of the most important antioxidants that help protect tissues from damage, vitamins B2 riboflavin and B3 niacin help to promote and maintain the health of the skin, while making sure to drink adequate amounts of water, i.e. About two liters of water a day, to rejuvenate and fortify the skin. [3]
Massage
One study showed that women who massaged the abdomen during pregnancy, using bitter almond oil, noticed fewer stretch marks than others who used the oil only without massaging it, and natural moisturizers and creams also help increase skin moisture, such as: cocoa butter, shea butter, And olive oil, and vitamin E oil, but note that there is no evidence of the effectiveness of these moisturizers in preventing the appearance of stretch marks. [4]
References
- ^ A b ELLEN MCCORMICK (14-8-2017), "How To To Tweet Get In Shape While the Pregnant" , Www.livestrong.com , Retrieved 5-12-2017. Edited.
- ↑ "Taking Care of You and Your Baby While You're Pregnant" , www.familydoctor.org , Retrieved 5-12-2017. Edited.
- ^ A b "What Can Be Done To Prevent Stretch Marks?" , www.americanpregnancy.org , Retrieved 5-12-2017. Edited.
- ↑ "Can You Get Rid of Stretch Marks?" , www.webmd.com , Retrieved 5-12-2017. Edited.
