Second trimester - the most comprehensive guide of dos and don’ts you’ll ever need!

A million questions come to mind during pregnancy. Here is a guide to help you during the second trimester.

Congratulations! You have successfully got through your first trimester and are into the easiest three months of pregnancy the second trimester. Chances are that, like most women, you are free from your morning sickness. Your body now starts showing more noticeable changes. Your belly gets bigger and you start feeling the reassuring baby movements inside your womb. As you start feeling connected to your baby you want to do everything right for her/him. Here's a list of dos and don'ts which will help you in this quest of yours during your second trimester.

Dos

1. Make the right food choices

It is essential to continue to maintain a balanced, healthy diet during your second trimester of pregnancy. Protein is essential for your baby's growth, especially during this trimester. Increase your intake of beans, soy products, eggs, chicken, fish and meat in your diet. Calcium is necessary for healthy nerves and muscles and for the growth of your baby's bones and teeth. It also helps prevent high blood pressure brought about by pregnancy. Take 600 ml of milk or milk products every day for the calcium content. Stock up on iron-rich foods like lentils, spinach, red meat, etc. The recommended dietary allowance for iron during pregnancy is 35 mg/day. Iron is required for making baby's blood as well as for maintaining mothers own iron levels. According to a study, taking iron supplements during pregnancy can reduce the risk of anaemia and low birth weight. Pregnancy hormones can cause heartburn and constipation. Eat more frequent, smaller meals throughout the day. Avoid spicy and acidic foods. Include more fibre in your diet and drink plenty of water. As per your doctor's recommendation you can stop taking folic acid supplements. Some physicians may prefer to keep the supplement going for the full term of pregnancy. Here is the ultimate pregnancy food guide for pregnant women to follow.

2. Exercise and keep yourself active

Scientists have found that women who exercise during pregnancy are less likely to require a caesarean birth. And the ones undertaking brisk walking in particular, thrice a week, could reduce their risk of having a heavy infant by half. Exercise also lowers the chances of developing a type of diabetes that only affects pregnant women. Stretching can help improve your muscle flexibility. Regular gentle exercise can help ease or prevent back pain, boost your energy, build stamina and help you prepare for the physical changes of labour and delivery. Once you are half-way through the pregnancy avoid any exercises that require you to lie on your back.

According to Dr Sudeshna Ray, consultant gynaecologist and obstetrician, Jaslok Hospital, 'Lifting weights are a good form of exercise to remain fit during pregnancy for those who are used to such activities majorly in her pre-pregnancy days. Starting this as a form of exercise in pregnancy is advisable only with very low weights, with proper breathing exercises. Also, one should not lift weights in supine position and not hold your breath.'

Many women are affected by urinary stress incontinence (urine leak during sneeze or cough) during or after pregnancy. To prevent it start doing Kegel exercises, which strengthen your pelvic floor muscles and help prevent incontinence. Here are three simple exercises to boost blood circulation during pregnancy.

3. Gain weight gradually

You should gain weight at a steady pace to help nourish the baby and accumulate calories to produce milk for breast-feeding. Inconsistent weight gain, too little or too much, can affect your baby adversely. For the optimal growth of your baby you should gain about 2 kg every month in the second trimester.

4. Keep up the regular check-ups

Ideally, visit your gynaecologist once a month during the second trimester. If you have a high risk pregnancy or experience complications then you may need frequent check-ups. Around 18 to 20 weeks into your pregnancy you may able to feel your baby's first movements which become stronger and more regular as the days pass by. If at any point of time you notice a decrease in your baby's movements contact your doctor immediately. Similarly, let your doctor know right away if you notice any bleeding, sudden swelling in your hands and face or experience constant stomach pain.

5. Get your tests done

Around 20 weeks of your pregnancy get the mid-pregnancy ultrasound done to check the growth of your baby. It not only helps detect certain birth defects but also helps check the location of the placenta, the amount of amniotic fluid and your baby's heartbeat. Screening for gestational diabetes (pregnancy-induced diabetes) should also be performed. If you are in a high-risk category you may also be advised to get tests done for genetic disorders screening. Amniocentesis is a test that determines genetic disorders or chromosomal abnormalities in the baby from a sample of the amniotic fluid (fluid around the baby in the uterus).

6. Visit your dentist

It's important to take good care of your gums during pregnancy. Pregnancy causes hormonal changes that can make a woman's gums more sensitive to the bacteria in plaque and cause pregnancy gingivitis, a condition which manifests as swollen, red gums that bleed during flossing or brushing. If you notice bleeding gums, see a dentist and get your gingivitis treated because your teeth are not the only ones at stake .When your gums bleed, bacteria from the mouth can get into your bloodstream and may affect the foetus. Pregnancy tumour usually disappears on its own after pregnancy. But if it causes discomfort to you, your dentist may remove it under local anaesthesia. This trimester is ideal if any dental works like fillings and crowns need to be done. Elective procedures can be postponed until after child birth.

7. Wear comfortable clothes

Now is the right time to shop for some maternity clothes. Your body's shape and size are constantly changing. Tight, uncomfortable clothes may slow the circulation in your body, aggravate your pregnancy related heartburn and increase your risk of vaginal yeast infections.

8. Moisturize your stretched skin

Noticed those thin, pink, red or purple lines on your abdomen, breasts, or thighs? Pregnancy makes you gain weight very fast leaving you with those stretch marks which may be itchy. Though you may not be able to prevent them, moisturising your skin can help reduce the itchiness.

9. Go, take a break

Now is the best time if you want to take a break from the routine and go out on a holiday. It is the time when chances for a miscarriage or premature labour are comparatively low and most women would be relieved from nausea and fatigue. If you are healthy you can even fly safely. But if you are going through a high-risk pregnancy or any complications you may be advised not to travel during your pregnancy.

Don'ts

1. Don't sleep on your back

Sleeping on your back can cause your uterus to press on your spine and major blood vessels. This can cause lower back pain, shortness of breath, and block the blood flow to your baby. Hence it is best advised to sleep on your left side. You can even use a pillow between your legs or below your stomach to keep the legs slightly apart and give some support to your tummy. Here are six ways to help you sleep well during pregnancy.

2. Don't wear high heels

Who doesn't love to wear a pair of stilettos? As your pregnancy progresses avoid wearing high heels because with increase in your weight and change in your body shape the centre of gravity also changes. This can make it harder for you to walk steadily increasing your risk of a fall. It is advisable to wear comfortable sandals or shoes with proper arch support.

3. Avoid unsafe sports

Second trimester is the time when your belly starts getting bigger. High-impact sports like tennis, football, basketball, horse riding, etc. can put you at a risk of a fall or hard blow to your belly. Hence, it's sensible to avoid such unsafe sports. You can however continue to play non-contact sports like swimming, etc.

4. Don't smoke

Passive and active smoking during pregnancy increases the risk of health and behavioural problems in the baby and is linked to infant mortality. According to a British research, pregnant women who puff can treble their baby's chance of developing meningitis. Chewing tobacco during pregnancy decreases the gestational age at birth and decreases birth weight.

5. Don't drink alcohol

Alcohol can cross the placenta and reach your baby's bloodstream. Excessive drinking impairs the mental and physical development of your baby, in what is known as foetal alcohol syndrome. It is known to cause a range of health problems from behavioural disorders and impaired IQ to facial disfigurement in unborn babies. It may also be a contributing factor for attention deficit hyperactivity disorder (ADHD) in children. Having excessive alcohol during pregnancy can lead to fetal alcohol syndrome in the baby.

6. Don't get stressed, depressed

Abnormal stress which makes you sad and unhappy should be avoided. High levels of stress can affect the unborn baby's health. Depression could also harm your baby. Stress and depression stimulate the production of certain chemicals and hormones in your body that can constrict blood vessels and decrease oxygen supply to the uterus and affect your baby's growth. Here are few tips to help you wade through depression during pregnancy.

7. Don'ttake any medication unless necessary

Medicines taken by you can cross the placenta and enter the bloodstream of your baby. Hence it's best to know the safety of any medications you're taking during pregnancy.

Image source: Getty Images

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