23 tips to be followed in your first trimester,for maintaining a healthy pregnancy

23 tips to be followed in your first trimester for maintaining a healthy pregnancy :-

1.    Make sure you are really pregnant

2.    Select a health care provider

3.    Organise your 1st appointment with your doctor or midwife

4.    Decide when to declare your pregnancy

5.    Start to take a regular folate supplement

6.    Figure out before taking medications

7.    If you smoke,so stop it from now

8.    Shut off alcohol

9.   Tear down on caffeine

10. Try to learn that what to eat and what not to eat during that period

11. Get rest to take relief from pregnancy sickness

12. Try to learn the danger signs

13. Try to take more rest as you can

14.  Do exercise

15. Do the routine tasks safely

16.  Get start Doing the pelvic floor exercises

17. Get your partner to be involved with you

18.Buy some maternity bra for your comfort

19.Have sex when you’re in mood

20. Make a financial plan for your baby

21.Do monitor your baby’s growth

22. Join your Birth Club

23. Carry pregnancy notes with you

Pregnancy me vomiting or nausea hona

Pregnancy me vomiting or nausea hona

Nausea or vometing pregnancy ke pehle signs mein se ek ho sakta hai aur aamataur par esa pregnancy ke 6^th week ke aas paas shuru hota hai. yeh din ke kisi bhi time ho sakta hai, aur zyadatar women ke me, pregnancy ke 12^th week ke baad band hojata hai .

 Morning sickness aapke yaa aapke bachche ke liye harmful nhi hai,lekin agar aapko zyada vomitings hoti hai or food bilkul stomach me nhi ruk paaraha hai ,to aapko hyperemesis gravidarum hosakta hai.

Morning sickness:

50% se zyada women ko morning sickness hoti hai.Pregnancy ke first trimester me hone vali nauseous feeling morning sickness hoti hai,jo aapki body mein badhe hue hormones ki wajeh se hoti hai.

Moning sickness vomiting ke sath hosakti hai.Kai doctor sochte hain morning sickness ek achcha sign hai kyu ki isse pata chalta hai ki placenta achchi tarha se develop ho rhi hai.morning sickness koi dark i baat nhi hai ,use aaraam ke liye several ways available hain.

Neeche diye gaye steps aapke symptoms ko kam karne me madad karenge:

Kya kare?

•         Zyadatar small meals le.
•        Fluids khana khan eke 1/2 ghante pehle ya baad le ,lekin khane ke sath me na le.
•         Subhe uthne se 15 minute pehle soda crackers khae.
•         Dehydration se bachne ke liye din me small amount me fluids le.
•         Jab bhi aapka man kare aap job hi khana chahe khae.
•         Agar khane ki smell aapko pareshan karti hai to kisi or ko khane banana ko kahe or khana bante waqt windows ko khol de or fans ko on karde.
•         Din ke doraan aaraam kare or thodi si nind le.
•         Nausea se rahat paane ke liye lemon or ginger ko sunghe,lemon juice piye,watermelon khae.
•         Exercise kare
•         Warm places ko avoid kare,garmi lagne se nausea badhta hai.
•         Salty potato chips khae ,isse pet theek rahega or zyada bhook lagegi.

Kya naa kare?

·        

•         Khane ke baad na lete.
•          Meals skip na kare
•         Spicy food na khae na hi pakae

Hyperemesis gravidarum

hyperemesis gravidarum ek esi condition hai jisme severe nausea,vomiting, weight lose or electrolyte disturbance hota hai.Normal cases ko diet me changes karke,rest ,or antacids se treat kiya jata hai.Zyada severe cases me aksar hospital mein admit karne ki zarurat hoti hai taaki mother ko intravenous line (IV) ke through nutrition or fluids mil sake.

Nutritions ki kami or electrolyte imbalance ki wajeh se hyperemesis gravidarum aapke or aapke baby ke liye harmful bhi ho sakta hai agar yeh severe ho or uska treatment na ho.

Esi condition me bina doctor ke prescription ke koi bhi medicine na le.Isliye zaruri hai ki ese symptoms dikhai dene par jadi hi apne doctor se consult kare or treatment ke possible options ko discuss kare.

Apne doctor se consult kare:

•         Agar nausea or vomiting zyada badh jae or bilkul khana na ruke.
•         Vomiting ke sath pain ya fever ho.
•         Agar vomiting or nausea 2^nd trimester me bhi pehle jesi bani hui ho.

PCOS kya hai? or uska pregnancy pe kya asar pdhta hai?(HIindi/urdu)

PCOS and pregnancy

Polycystic ovarian syndrome or PCOS ek common hormonal condition hai women main.PCOS ke sath women ko pregnant hone ke liye kaafi mushkilo ka saamna karna padhta hai or pregnancy ke doraan complications ka risk bhi high hota hai.Jabki PCOS ke symptoms ko manage karke kai women pregnant ho sakti hain. 

PCOS kya hai?

PCOS ek esi condition hai jisme ovaries normal se higher level main male hormones (androgens) produce karne lagti hain.yeh women ki menstrual cycle ,fertility or appearance par asar kar sakta hai.PCOS ke symptoms me yeh sab shamil hai:

•        Menstrual periods ka irregular hona.
•     Weight ka badhna
•     Ovaries me cysts ka bnna.
•     Acne
•     Infertility (pregnancy na hona)
•     Face or body pe hairs ka badhna.
•     Sar ke balon ka jhadna ya patla hona.
•     Insulin ka badhna.

Diagnosis:

Kai bar women ko PCOS ka pata lgane me thoda waqt lagta hai kyuki ye condition dusri problems ko bhi naqal kar sakti hai.Kabhi kabhi jab women ko pregnant hone main problem aati hai tab unhe PCOS ka pata lagta hai.

Agar aapko lagta hai ki aapko PCOS ho sakta hai to ye zaruri hai ki aap apne doctor se consult karke uske symptoms ke causes ko pata lagae.Early diagnosis ke sath PCOS ke symptoms ka jald hi treatment kiya ja sakta hai. Esa karne se jab aap pregnancy plan krengi to usme aane wale complications ke risk ko kam kar sakti hain.

Aaapke appointment pe aapke doctor :

•         Aapse bat karke aapko examine karenge
•         Male hormone ko check karne ke liye blood test kiya jata hai
•         Ovaries me cysts ko check karne ke liye ultrasound scans kiya jata hai.

PCOS and infertility:

Agar aapko PCOS hai to aapko pregnant hone ke liye struggle karna padh sakta hai,esa isliye kyunki male hormone egg release hone (ovulation) se rokte hai.

Aap pregnant hone ke chance ko ese badha sakte hain:

•          Ek healthy weight bnae,yaha tak ki 5 se 10% weight kum karke bhi aap pregnancy ke chance ko badha sakti hain.
•      Healthy foods khaae.
•         Exercise kare.
•         Ovulation ko monitor kare or ovulation ki timing ke aas pas sextual intercourse kare.

Agar aapne kuch changes kiye hain lekin abhi bhi aapko koi madad nhi mili hai ,to aapke doctor aapko fertility test kervane ko kahenge or aapko ovulate karne main madad karne ke liye fertility medicine de sakte hain.

Agar medicines bhi asar nhi karti hain to doctor aapko surgery ke through tiny amount me tissues nikalvane ko kehsakte hain jo ki male hormones ko produce karte hain.

Ek or option hota hai in vitro fertilisation (IVF), jiske through pregnancy ke chance kaafi had tak zyada hote hain. Halanki ye expensive hosakta hain,aamtor par ye sirf tabhi kiya jata hai jab baaqi saare options unsuccessful hojate hain.

Vese badalte hue lifestyles ke sath ye infertility treatments ke through PCOS ke bawajud zyadatar women pregnant ho jati hain.

PCOS and pregnancy:

PCOS hone se pregnancy ke doraan complications ka risk zyada hota hai,jese ki:

·        Miscarriage

·        High blood pressure

·        Gestational diabities

·        Premature birth

PCOS ke sath women ko caesarean ki zyada zarurat hoti hai kyuki ese me babies unki expected gestational age se zyada large ho sakte hain.

PCOS ke sath women me delivery ke time baby ke jaan ko zyada risk hosakta hai ya baby ko newborn intensive care unit me admit krana pdhsakta h.

Agar aapko PCOS hai or aap pregnant hain,to ye zaruri hai ki aap doctor se baat kare.PCOS ke symptoms ko monitor karke or pregnancy ke doraaan extra care karke complications ke risks ko kam kiya jasakta hai.

30 Healthy pregnancy Tips in hindi:

30 Healthy pregnancy tips in hindi :

1. Prenatal vitamin lein jese ki folic acid,iron,vitamin d,vitamin c,iodine and calcium.

2. Regularly exercise kare.

3. Ek birth related plan likhe.

4. Apne kaam badlen.

5. Hard or toxic cleaners ko avoid kare,

6. Apne weight gain ko track kare (normal weight gain 11 se 13 kg hai).

7. aaraamdayak shoes pehne.

8. Heels ko avoid kare.

9. Folate rich foods khae jese ki dale ,santara,fortified cereals .

10. Calcium rich foods khae jese ki dairy products ,canned fish,soy.

11. Zyada se zyada fish khae (unhe chod ke jinka mercury level zyada ho jese ki tilefish,shark,swordfish,king mackerel).

12. Fibre vale foods khae.

13. Soft cheese na khae (unpasteurized styles ki jese Brie or Feta inme bacteria ho skte hai jo bukhaar ,ghabrahat,miscarriage or pregnancy complications ki vaje ban skte hain).

14. Zyada se zyada sabziya khae.

15. Har din 5 se 6 bar din bhar main well balanced meals le,lekin over eat na kare.

16. Aapko ek din main bas 300-500 additional calories ki zarurat hogi,isliye rozana khane wale foods ki ek diary rakhen.

17. Caffeine ko kum kare jese ki tea,coffee,chocolate etc.

18. Pani zyada piye,(din bhar mein 8 se 10 glass).

19. Alcohol naa piye.

20. Pregnancy ke shuru or aaqir mein agr possible ho to air travel ko avoid kare.

21. Smoking na kare or uske smoke se bachen.

22. Puuri neend le,yeh aapke body stress ko bhi kam karegi.

23. Zyada tight dressess pehenna avoid kare.

24. Car me travel ke waqt seat belt pehne.

25. Bina prescription ke koi bhi medicine ya herbal remedies na le na lein.

26. Daily relaxation techniques Karen jese ki (yoga,stretching,deep breathing,massage etc).

27. Zyada seedhiya chadna bhi avoid kare.

28. Stress or tension na le ,har waqt mind ko fresh rakhne ki koshish kare.

29. Aas paas ke bachcho ke sath time spent kye.

30. pregnancy ke har lamhe ko enjoy kare.

Top 10 pregnancy me khae jane wale nutritious foods:

Top 10 pregnancy me  khae jane wale nutritious aur healthy foods (hindi/urdu) :

Pregnancy ke dauraan healthy diet banae rakhana bahut zaruri hota hai.

Is time ke dauraan , aapki body ko additional vitamins , minerals , nutrients , ki zarurat hoti hai.

Dusre or teesre trimesters ke doraan body ko hare k din mein 350-500 extra calories ki zarurat hoti h .Zaruri nutrients ki kami vali diet bachche ki growth pe buri tarha se affect kar sakati h.

Khane ki galat aadaten aur zyada vazan badhne se gestational diabities aur pregnancy ya birth related problems ka khatra bhi badh sakata hai.

Seedhe shabdon mein kahen, healthy, nutritious foods chunne se aapke aur aapke bachche ke health ko protect karane mein madad milegi.

Isse aapko delivery ke baad pregnancy ka weight kam karana bhi bahut aasaan ho jaega.

Chaliye jaante he un 10 nutritious foods ke bare jo ki aapko healthy pregnancy maintain karne me madad karenge:

1. Legumes (phaliyan):

Phaliyan ek bohot achcha source hoti he folate , fiber or kai tarha ke nutrients ka. Folate ek bohot zaruri nutrient hota hai pregnancy me jo ki birth defects or diseases ke risk ko kam karta hai . Legumes mein daal, matar, beens, chhole, soyaabeen aur moongaphalee shaamil hain.

2.Dairy Products:

Pregnancy ke doraan bachche ke badhne ke liye body ko zyada se zyada protein or calcium ki zarurat hoti h.Dairy products me do tarha ke high quality protein hote hain : casein or mattha . Dairy calcium ka sabse achcha source hai ,or B vitamin ,phosphorus, magnesium or zinc bhi provide karta h.

Khaas taur par dahi pregnancy me bohot fayde mand hota h , isme or dairy products ke muqaable zyada calcium hota h, iski kuch qismo me probiotic bacteria bhi hote hai jo ki digestive system ko support karte hai.

3. Eggs:

Saabut ande kai tarha se nutritious hote hain. Aur aapke overall nutrients ko badhaane ka ek shaanadaar tareeka hai. Isme choline bhi mojuud hota hai jo ki ek bohot zaruri nutrient hai brain ki health or uske development ke liye.

4. Sweet potatoes  (Shakar Kand) :

Shakarkand beeta-kairoteen ka ek bohot achcha source hai ,jo aapki body vitamin ‘A’main badal deti hai. Vitamin A aapke badhte hue bachche ki  growth ke liye bohot zaruri hota hai .

5. Lean Meat :

Beef or chicken high-quality protein ka bohot achcha source hain .

Beef me iron ,choline or vitamin B mojud hote hai jo sabhi pregnancy ke dauraan high amount main lena zaruri hote hain.

Iron ek zaruri mineral me se ek hai jo red blood cells me mil kar haemoglobin  ke part ke roop main use hota h 
.

Pregnancy main extra iron ki zarurat hoti hai kyonki unki blood volume badh rhi hoti hai. Yeh third trimester ke dauraan zyada zaruri ho jata hai.

Early or mid-pregnancy ke dauraan iron ki kami se anemia ho sakata hai, jo ki pre-mature delivery or low birth weight ke risk ko badha deta hai.

6.Leafy Greens (pattedar saag) :

Hari sabziyaan , jaise ki paalak, is mein kai tarha ke nutrients hote hain jo pregnant woman ko chahiye hote hai .Isme fiber,vitamin C,vitamin K, vitamin A,calcium, iron, folate and potassium paaya jata hai .Isme fiber hote hai jo constipation ko rokane ya uske ilaaj mein madad kar sakate hain .

7. Barries:

Jaamun mein paani, vitaamin C, fiber ,vitaamins,antioxidents aur plant compounds hote hain .Ye pregnant women ko nutrients or paani ko badhaane mein madad kar sakate hain.ye body me pani ki mami ko bhi pura kar skte he.

8. Avocados:

Avocado ek uncommon fruit hai kyonki in main bohot saare monosaturated  fatty acids hote hain. Kyunki isme healthy fats , folate and potassium ka high content hota hai isiliye Avocado pregnant women ke liye bohot achchi choice hai.

Isme mojud fatty acids, folate or potassium fetal health ko behtar banaane mein madad kar sakate hain aur pregnant women mein pair ki ainthan se raahat de sakate hain.

9. Dried  Fruits :

Dried fruits mein aamtaur par calories, fiber or various vitamins or minerals  hote hain.Pregnant women ke liye zyada faedemand ho sakte hain kyonki ve chhote aur nutrient-dense hote hain.

10. Water:

Pregnancy main Pani peena bohot zaruri hai kyonki pregnancy ke dauraan aapki blood volume badh jaati hai.Zyada se zyada paani peene se aap constipation or urine infection jesi problems se bach skte hai .