Welcoming a bundle of joy into your life is a happy occasion, no matter your age. And countless women have shown that pregnancy at any age is just as beautiful, graceful, enriching and powerful. From the bua ke nanand ki beti becoming a mom at 43 to celebrities like Dia Mirza breaking stereotypes in varied ways, women go on to establish that they certainly can do anything. One thing that experts recommend is taking a little extra care of the mom-to-be for a smooth and safe journey towards motherhood. Just like your nani and dadi start a list of dos and don’ts for pregnant women in the family and Dia Mirza waited a while to announce her pregnancy due to medical reasons, TC46 brings you a 5 point checklist to cruise the waves of pregnancy in your late 30s.
5 Vital Points To Remember For Pregnant Women In Their Late 30s
1. Make Stress Management A Priority
Pregnancy can be both exciting and stressful. After all, bringing a new person to the world can be anything but easy. The physical, mental, and emotional changes that a woman experiences during her pregnancy cannot be precisely comprehended and described in words. It’s a glorious and overwhelming emotion. Just like a woman’s physical condition is closely monitored when she is expecting a baby, similarly, it’s advisable that her mental condition is also assessed. Having anxiety and emotional stress during pregnancy is pretty common. However, overstressing can lead to several repercussions. Massive mood shifts, depression and anxiety are regularly experienced by expecting mothers. And this is especially true for women in their late 30s.
Here are the top 3 ways to cope with stress during pregnancy:
- Indulge in regular massages: Indulging in regular massage sessions is an efficient way to relax your muscles and relieve stress during pregnancy. While you are at it, focus on your breathing and feel the soothing and positive effect in your body and mind in no time
- Practise positive self-talk: Repeating a simple mantra over and over again can help your mind focus and push all negative thoughts out. Pick your own mantra that makes you feel confident, in control, and optimistic about yourself
- Keep a check on your diet: Ensure that you don’t skip meals and consume a balanced diet. Also, drink an ample amount of water to flush out the toxins from your body. Drink at least 8 glasses of water a day
2. Keep Your Diet In Check
Late pregnancies require more attention and care as they are more complicated, and the risks are higher. It is essential to make healthy choices and take good care of oneself which is the best way to take care of the baby. It is important to make preconception appointments with one’s doctor to discuss overall health and lifestyle changes that will aid in the pregnancy. Regular prenatal care is critical to ensure the good health of mother and baby and avoid any unforeseen situations.
Maintain a healthy balanced diet rich in folic acids, calcium, iron, vitamin D and other necessary nutrients. Gaining the right amount of weight will nurture the growth of the baby and help in weight reduction after childbirth.
5 nutrient-rich foods that you must include in your pregnancy diet chart:
- Lentils and beans: Count on lentils and beans for providing you with sufficient amounts of essential nutrients such as protein, iron, fibre, calcium and folate. Additionally, beans (especially baked beans) are a great source of zinc, which is linked to a lower risk for low birth weight, preterm delivery and prolonged labour
- Eggs: This extremely healthy pregnancy food contains almost every nutrient that you require during your pregnancy. It is packed with high-quality protein, minerals and vitamins. Protein is required for the growth of the fetus as it aids in cell generation and repair. Eggs also contain choline, which is vital for the development of the nervous system and brain of your baby.
- Sweet potatoes: The main reason why moms-to-be must include sweet potatoes in their diet is because of their high beta-carotene content. Beta-carotene is a plant compound, which is converted into vitamin A inside the body and is vital for tissue and cell growth. It is very important for the development of the fetus
- Nuts: This delicious and crunchy snack comes with the goodness of healthy fats (including brain-boosting omega-3s), fibre, protein and several minerals and vitamins. Consuming magnesium-rich food items during pregnancy can help in the development of the nervous system of the baby as well as in lowering the risk of premature labour
- Yoghurt (dahi): Dairy items are among the top foods to eat during pregnancy. Include dahi in your pregnancy diet to meet the increased calcium and protein needs of your body. Expectant moms require about 1,000 mg of calcium per day. This key nutrient is essential for the health of your bones and teeth as well as ensuring your fetus develops healthy bones and teeth
3. Use Desi Nuskhe For Trivial Health Snags
Being pregnant in your late 30s can dial up the typical pregnancy symptoms up a notch (or few). While most of these pregnancy symptoms are temporary and go away with time, for a few you might have to take medication as recommended by your doctor. But the good thing is, a lot of common pregnancy symptoms can be taken care of by gharelu desi nuskhe.
Tips to manage morning sickness during pregnancy:
- Ginger is one of the best natural remedies which helps settle your stomach and relieve nausea
- Fresh coconut water is like a magical potion. Full of essential minerals, it is also a quick fix for nausea and morning sickness
- Citrus drinks like fresh lime juice with a pinch of salt/sugar is another effective remedy for morning sickness. Take sips of the mixture (do not gulp) and get instant relief
- Smelling mint, lemon, or orange may help alleviate nausea
Tips to get rid of pregnancy headaches:
- Try to rest when you can
- Stay hydrated
- Find ways to relax, like pregnancy yoga
- Cold compress the spot at the base of your neck
- Practice good posture to avoid muscle strain
- Tips to manage indigestion while pregnant:
- Avoid heartburn triggers like spicy foods, chocolate and fruit juice, especially in the evenings
- Try eating smaller meals more frequently
- Sit up straight when you’re eating to take the pressure off your stomach
- Finish eating about three hours before bedtime
- Try drinking milk when you get heartburn (and keep a glass handy in the night)
- Prop yourself up with pillows in bed
- Chewing gum also works as a quick relief from heartburn as it stimulates the saliva for an acid-neutralising effect
4. Try Trusted Labour Pain Management Methods
‘Labour pains are a breeze’ said no woman ever. Every mother will vouch for the fact that there is nothing more painful than undergoing labour pains. And yet she gladly faces all the phases of labour to welcome her bundle of joy into the world. There is more to labour pain than screaming and exhaustion which is often the most common notion about childbirth. The onset of labour pain symptoms mark the beginning of one of the most beautiful journeys of life, that is motherhood. For women with late pregnancies, labour pains can be different and intense.
5 natural ways to manage labour pains:
- Hot water bag: Applying soft pressure over the lower back and lower abdomen with a hot water bag will help to soothe the pain. The heat from the water bag will stimulate the natural release of hormones that help to battle pain
- Massage: Gentle massage over the belly and back will help to obtain relief from the pain. Massage helps to divert attention from the pain. Massage is very helpful if done gently without using hard pressure
- Music therapy: Music never fails to have a relaxing effect on the mind by reducing anxiety and panic. Labour pains tend to cause some amount of irritation in women which is also reduced by listening to music
- Breathing exercises: Controlled breathing helps to soothe labour pains to a great extent. Practising deep breathing is beneficial while experiencing the onset of pains. Slow inhalation and exhalation will help to get through with the painful contractions during labour
- Acupressure: It is a therapy based on the concept that a form of energy flows through the entire body ensuring its normal functioning. Stimulating certain pressure points on the hands, feet and other body parts help with pain relief. Acupressure must be performed only by a certified therapist to avoid unnecessary discomfort
5. Enjoy Breastfeeding By Following Your Doctor’s Advice
Being a mommy is not easy and right from the time you convey the good news that you’re pregnant, everyone around you seems to have advice on your pregnancy, diet, childbirth, breastfeeding, and so much more. This can leave a mommy-to-be or a new mommy very confused and often, stuck with misinformation. Life can get pretty bewildering after the birth of your child, especially while you’re still recovering from your delivery and emotions are all over the place. Breastfeeding is one thing that can be a little tricky for new moms in their late 30s.
5 tips and tricks to improve breastfeeding for new mothers:
- Breastfeeding is never painful. It is your body’s way to tell you that something is not right. Correcting your latch is the most effective way to ease the pain, as a shallow latch is the most common reason for painful breastfeeding at the beginning
- Holding the baby correctly is the first step to get a deep latch. If the baby has the right access to the breast, then the latch is deep on its own. Aim to get your baby’s lower lip away from the base of your nipple and turn lips outward like a fish. Your baby should lead into the breast with chin first and then latch onto your breast. The baby’s tongue should be extended, and the breast should fill his mouth
- Once you are confident with breastfeeding, then lying down makes breastfeeding at night very easy. When you are sleeping with your baby, both the mother and the baby sleep better. There is longevity in your breastfeeding journey
- The most common food with boosts milk supply is cumin (jeera), fennel seeds (saunf), fenugreek (methi) and oats. But remember, eating right will not help in boosting supply alone. Make sure your position and latch are good, and you’re feeding the baby on demand and not looking at the clock
- It takes 40 days for the body to calibrate the milk supply as per the baby’s demand, so please hang in there and trust your body. To deal with excessive milk supply mothers are advised to express some milk till they start to feel comfortable
All it takes is the right kind of nutrition, care, knowledge on the subject, a good doctor and a supporting family to help get through the pregnancy successfully. Maintaining a healthy lifestyle is extremely important. Regular exercise, eating balanced meals and staying fit and active can also make a huge difference. There is plenty of good news for older women who decide to conceive late. The chances of having a healthy baby are more if you remain in your best shape. Keeping all these options and advice in mind, let’s hope you have a great and healthy pregnancy. Your pregnancy food chart must offer the right balance of fats, carbs, minerals, vitamins and other important nutrients that are vital for your health as well as the growth and development of your baby.