“What to expect in pregnancy?” is a question all expectant mums find themselves asking at some point in their journey to motherhood. We’re very lucky to have Dr Ujwala Parashar, an Obstetrician and Gynaecologist at North Shore Private, here to offer insights about the pregnancy experience, from conception to birth (and beyond!). Here’s a rundown of the major pregnancy moments.
What to expect in pregnancy
A typical pregnancy has 3 trimesters (around 40 weeks) followed by the post-partum period. Pregnant women can expect some common changes to occur; and some diet and lifestyle modifications can aid in a trouble-free pregnancy and a healthy baby. Here’s how the
First Trimester (week 1 – week 13)
- Physical changes: Women commonly experience nausea and vomiting, cravings and aversions, a heightened sense of smell and mood swings. It’s not uncommon for women to lose a little weight during their first trimester due to nausea, vomiting and a loss of appetite.
- Ideally, your daily diet should include:
- Fruit – 3-4 servings of fresh, frozen, or canned fruit (natural juice only), dried fruit, and 100% fruit juice.
- Vegetables – 3-5 servings with as much colour variety as possible (think of a rainbow).
- Dairy – 3 servings. Dairy provides calcium for your baby to grow and keeps your bones strong. Choose milk, cheese, and yoghurt and if lactose intolerant, choose lactose free.
- Protein – 2-3 servings. Lean meats, poultry, fish, eggs, legumes, nuts, seeds.
- Whole grains – 3 servings. An important fibre source – whole grain breads, cereals, crackers, pasta.
Second Trimester (week 13 – week 26)
- Physical changes:Women commonly experience round ligament pains, nipple changes, stretch marks, and can feel their baby moving.
- Diet: Maintain the same choices as outlined for first trimester including iron rich foods. In the third trimester women can experience reflux and heartburn, try to eat small meals and snacks every few hours.
Third Trimester (week 27 to the end of the pregnancy)
- Physical changes:Women commonly experience strong kicks from their baby, swollen feet, leaking from their breasts and frequent urination.
- Diet: Maintain the same choices as outlined for first trimester including iron rich foods. In the third trimester women can experience reflux and heartburn, try to eat small meals and snacks every few hours.
Postpartum (period of 6 weeks after birth)
- Physical changes: Women can experience lochia (vaginal discharge containing blood, mucus, uterine tissue), fatigue, sore, leaking breasts, baby “blues” and postpartum depression
- Diet: Maintaining a healthy diet will help you feel fuller and give the extra energy you need. Iron rich foods are beneficial and foods rich in vitamin C can assist with wound healing for C section deliveries. In general, try not to overeat. You only need about 300 more calories daily and drink lots of water. Try and avoid too much salt, raw, undercooked meat, deli meat, unpasteurised dairy, liver, foods rich in vitamin A, pate, raw or undercooked eggs (including mayonnaise), soft cheeses, blue-veined cheeses, undercooked, raw fish. Limit fish with high mercury (salmon and sardines are good choices), caffeine and alcohol.
What immunisations are required?
Pregnant women’s immune systems are weaker than usual. Pre-planning should include vaccinations for hepatitis B, measles, mumps, rubella and chickenpox as these cannot be administered during pregnancy. If not undertaken prior, these are safe for breast feeding mothers and babies and should occur as soon as possible after birth.
You should also be immunised for influenza and whooping cough. These can be administered pre-pregnancy or during pregnancy (influenza at any time, whooping cough from 21 – 32 weeks).
What exercise is suitable?
Pregnant women without complications should continue with aerobic and strength conditioning exercises to maintain good fitness; with a minimum of 30 minutes of exercise daily. Suitable exercises include walking, swimming, cycling, jogging, yoga and pilates.
Pelvic floor exercises are important during pregnancy, and at our practice we provide this service through our onsite physiotherapist as part of our care plan.
More for expectant and new mums:
- Welcome! Take North Shore Private Hospital’s virtual maternity tour
- Deluxe delivery! New parenting suites for North Shore Private Hospital maternity
- Buying second hand car seats: What to look for
- Family photography tips: 6 ways to get great shots
- Reduce the daily dinner grind! 7 Tips for Meal Planning
