Pregnancy DO and DON'T

Hello dear readers,

It is a lovely day and so I would like to finalize the DOs before I go to the DON'Ts

6.     Get moving! Unless your doctor tells you otherwise, physical activity is good for you and your baby. 

7.     Get enough sleep. Aim for 7 to 9 hours every night. Resting on your left side helps blood flow to you and your baby and prevents swelling. Using pillows between your legs and under your belly will help you get comfortable. 

8.     Set limits. If you can, control the stress in your life and set limits. Don’t be afraid to say “no” to requests for your time and energy. Ask for help from others. 

9.     Make sure health problems are treated and kept under control. If you have diabetes, control your blood sugar levels. If you have high blood pressure, monitor it closely. 

10.    Ask your doctor before stopping any medicines you take or taking any new medicines. Prescription, over-the counter, and herbal medicine all can harm your baby. 

11.     Always wear a seat belt. The lap strap should go under your belly, across your hips. The shoulder strap should go between your breasts and to the side of your belly.

12. Talk to your baby, make connection with him or her.Sing songs

Stay healthy...Happy pregnancy

To be continued.......

ATM

Pregnancy DOs and DON'Ts

Habari...

Naaminini wewe ni mzima kabisa. Leo ningependa kusema kuhusu kipindi cha muhimu kabisa katika maisha ya mwanamke. Kipindi cha ujauzito.

Watu wengi huwa tunadhani malezi ya mtoto yanaanza baada ya mtoto kuzaliwa ila si kweli, malezi ya mtoto yanaanza mtoto anapokuwa tumboni na hivyo ni muhimu kujua ni lipi la kufanya na lipi kutofanya na hapa nitaongelea wajibu wa mama na baba.

DO

1. See your doctor regularly. Prenatal care can help keep you and your baby healthy and spot problems if they occur. 
2. Continue taking folic acid throughout your pregnancy.  Getting enough folic acid lowers the risk of some birth defects. Taking a vitamin with folic acid will help you to be sure you are getting enough. 
3.  Eat a variety of healthy foods. Include fruits, vegetables, whole grains, calcium rich foods, lean meats (Chiken and fish), and a variety of cooked seafood. 
4.  Get all essential nutrients, including iron, every day. Getting enough iron prevents anemia, which is linked to preterm birth and low-birth weight babies. Ask your doctor about taking a daily prenatal vitamin or iron supplement. 
5. Drink extra fluids, especially water.

To be continued......

ATM

Part 3: Healthy living: Mabadiliko wa mfumo wa maisha

Hello my lovely readers.....

I have been very busy but I am healthy and I thank God. Hii ni part ya mwisho ya maamuzi ya kubadili lifestyle.

Leo ningependa kuzungumzia hatua za kufuata ili uweze kuishi maisha yenye afya bora.

Si mtu mnene tu anayepaswa kuishi maisha yenye afya, ni wajibu wa kila mmoja. Kuna watu wembamba wanaokula chips na junky food siku nzima, ingawa hujanenepa afya yako si bora. Ukifuata kanuni za ulaji bora wa chakula hata mwili wenyewe utaanza kupungua kama umnene.

Hatua za kufuata:

1. Acha kula vyakula vyenye mafuta mengi. Mafuta ni mazuri kwa afya ila mafuta mengi na mafuta yaliyokuwa refined sana si mazuri kabisa. Hii inamaanisha punguza kukaanga vyakula, badala yake choma, chemsha au pika kwa mvuke.

2. Punguza au acha kabisa kula "processed food" hii sijui kiswahili chake ila vyakula vya viwandani na vya makopo si vizuri sana maana havina virutubisha vyote na vimeongezwa kemikali ambazo si nzuri. Pika vyakula mwenyewe na kula vyakula ambavyo havijakobolewa.

3. Ongeza ukijani na rangi mabali mbali katika mlo. Wanasema kizungu, "Make your meal more colorful". Kula mboga mboga na proteins na punguza wanga. Ongeza pia mlo wa matunda. Matunda yana sukari asili na hivyo ni nzuri kwa afya kuliko sukari ya kiwandani.

4. Fanya mazoezi. Mazoezi yapo ya aina nyingi, wanasema ukitembea lisaa 1 kwa wiki ni nzuri kuchangamsha mwili. Fanya kazi za nyumbani cheza na mtoto, fanya kitu...usikae tu.

5. Kunywa maji. Wote tunajua umuhimu wa maji mwilini. Kunywa maji yasipungue lita 2 kwa siku. Hii itasaidia kuondoa hamu ya vinywaji visivyo na afya kama soda, bia na juice za viwandani.

6. La mwisho pata muda wa kutosha wa kupumzika. Lala kwa angalau masaa 8. Usingizi ni muhimu sana, hakikisha unapumzika na mchana uwe na muda wa kurelax ukisoma kitabu au kutulia tu.

Ukifuata kanuni hizi chache itakuwa mwanzo wa maisha ya afya bora na kupunguza uzito na magonjwa yasiyo na lazima.

Anza leo.

ATM