First Month Of Pregnancy: A Complete Diet And Exercise Guide For Expecting Mothers

The first month of pregnancy is usually when you learn that you are expecting. You start imagining how you will build a nursery, and what kind of things you will get for your child, and start extensive research to ensure that your baby is born healthy.

While you might be gathering information from the internet and books, we bring you a detailed guideline shared by Dr Sukirti Jain, Consultant, Obstetrics and Gynaecology, Cloudnine Group of Hospitals, Navi Mumbai.

She said, “As soon as the couple sees the pink line on the urine pregnancy test and the doctor reconfirms the pregnancy, the smile on the face of the couple reflects the inner happiness and excitement at the same time.”

However, this also means hundreds of questions running through your mind, making you feel stressed, which is not good for an expectant mother. Dr Jain said that it is essential to address these questions in the initial phase to avoid anxiety in the later phase.

Tests In The First Month Of Pregnancy

It is hardly a case that a person would know about the pregnancy within the first week of conceiving. In any case, the doctor first conducts early pregnancy scans to confirm the pregnancy and calculate the expected date of delivery.

If the calculation of the last period is correct, the expert can follow it to tell you when you will be welcoming your little munchkin into this world.

Diet Dos And Don’ts For The First Month

• The doctor said that nausea and vomiting in the first trimester are quite common. The expecting mother can take prescribed medicines to experience some relief from the condition. In many cases, nausea can also make it difficult for women to follow a balanced diet (How Diet Affects Pregnancy).
• You should be eating food that is rich in protein, like eggs and sprouts. She added that sprouts are also rich sources of fats and carbohydrates.
• The doctor said that experts also prescribe folic acid supplements that should start as early as possible.
• You should also understand that it is not the first trimester or the first month when you will start on iron and calcium supplements. This happens in the second trimester. In the first month, multivitamins and folic acid are enough.
• The doctor added that there is a myth that loved ones believe. They tell the expecting mother to eat for two, however, it will only result in excessive weight gain by the end of nine months. Hence, you should ensure to add frequent but healthy small meals to your diet chart.
• The expert advised against eating late in the night. You should also not consume junk food like pizza, ice cream, burgers, and pasta frequently.
• You should add fruits, leafy vegetables, milk, nuts, and milk products like curd and paneer to your meals.
• You should avoid too much caffeine

Exercise For Pregnant Women In The First Month Of Pregnancy

• The doctor said that diet and exercise go hand-in-hand to lead a healthy pregnancy. She advised walking for at least 30-35 minutes every day. Exercise will also help with hormonal imbalance.
• She added that if everything looks okay in the ultrasound, women can also opt for prenatal yoga to their routine. However, you should start slowly by adding simple exercises to your routine and performing them under the guidance of your yoga expert.
• Dr Jain said that many women come to her with a complaint of acidity. She advised against sleeping or lying down immediately after eating food. It is better to take a stroll around the house before you retire to bed.
• When it comes to fashion, it is better to avoid high heels and tight clothes. The doctor suggested wearing comfortable clothes and flat footwear.
• Another important aspect of a healthy pregnancy is an 8-hour sleep at night, especially for women working long hours in front of the screen. You should also prioritise taking small breaks in between work.

Stay tuned to HerZindagi for more stories on pregnancy care.