First Trimester
Folic Acid is important nurtient
After First Trimester...
Calcium. 1000mg
2 cups of high calcium + 2 slices of cheese + 1 yougurt.
Should have 300 extra calories from 2nd trimester onwards
- Add 1 to 2 snacks a day
- 1 roll of fresh popiah + 1 cup of soya bean milk
- 1 Thosai with dhal curry + 1/2 a tub low fat yogurt
- 1 chicken curry bun + 1 cup skimmed milk
- Fish Oil is good
Recommended weight gain
1st trimester : 0.5 to 2 kg
2nd & 3rd trimester : 0.45 to 0.59 kg per week
Exercise
Pelvic Floor Tilt (Cat like position)
Pelvic Floor Exercise (squeeze and lift)
10x quick and 10x10s hold
Inner Thigh stretch
Ankle Stretch
1st Stage of Labour
Important to relax
- Threat Breathing (Take a deep breath in from the nose and blow out longer through the mouth)
- Massage
- Straddle
Transition Stage
- Pant Pant Blow breathing
2nd stage of Labour (Pushing effectively)
- Use diaphragm
- To push... Take a deep breath and hold it
- Relax Pelvic Floor Muscles
- Push for 10-15s