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Breastfeeding and Antibiotics
Categories breastfeeding meal plan, Nutrition Blogs

Breastfeeding and Antibiotics: All You Need to Know

It is natural for nursing mothers to get sick. Some medical conditions require antibiotics and some do not. If you have been prescribed antibiotics and you’re a nursing mother, then you must be concerned about its safety. No matter what breastfeeding meal plans you are taking to build your child’s immunity, antibiotics could also affect your baby.

So the question arises if antibiotics are safe to be taken during breastfeeding?

The answer is – most antibiotics are safe for breastfeeding moms and their babies. Antibiotics are one of the most common prescription medications.  All antibiotics will pass in varying degrees into breastmilk as per the Academy of American Paediatrics(AAP).

According to Mayo Clinic, the drugs that are present in your bloodstream will naturally come in your breast milk. However, the amount of drugs in your milk will be significantly less than your blood. So it’s important to consult your treating physician before taking any medications.

Other than medications, the age of your baby also plays a very important role. Premature babies and newborns are more at risk from antibiotics as compared to older babies.

Effects of antibiotics while breastfeeding:

Antibiotics in general affect and destroy gut bacteria. Babies can experience an upset stomach as antibiotics deplete the good bacteria in their gut. But this effect is generally short-lived and does not cause any major harm to the baby. It is advisable to keep feeding your baby as breastmilk will improve your baby’s gut health overall.

Things to ask if your doctor has prescribed you antibiotics:

• will the prescribed medication be safe for my baby?

• Will my baby or I experience any side effects?

• Should I feed probiotics to my baby?

• In case the prescribed antibiotics are not safe for your baby, then ask your doctor if there are any alternatives. Ask about the duration of your medication and how long will it take to get out of your system.

You can also check LactMed, a database sponsored by the National Library of Medicine to check the effect of different medications on your baby. The Infant Risk Center also provides evidence-based information on how and what medications can affect your baby during breastfeeding.

Conclusion

If you face health problems, antibiotics could be a part of your prescription and knowing that it could affect the baby’s health, breastfeeding moms usually end up confused and stressed. Majority of prescribed antibiotics are safe for your baby, but in case it is not, there are always safer alternatives for those antibiotics. In the end, breastfeeding moms should make sure that they question their doctors and educate themselves.

For expert guidance, contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi with over 17 years of experience in child nutrition. Kanupriya has earned the title of best dietician in Delhi by her continuous contribution in segments like child nutrition, pre/postnatal health and infertility. She can educate you on what kind of nutrition is essential for breastfeeding moms and their child to lead healthy life.

Natural ways to treat nausea during pregnancy
Categories Diet During Pregnancy, Nutrition Blogs

Natural Ways to Treat Nausea During Pregnancy

Nausea can be a very uncomfortable experience for pregnant women. For some, it’s just a food aversion and for others, it may feel like periodic queasiness. In the former, pregnant women can experience a strong reaction to specific smells while in the latter they can feel like puking anytime during the day. However, nausea is quite common and completely normal during pregnancy. In few cases, vomiting can be severe enough to require hospitalisation.

Why does it happen?

The root cause of nausea is still unknown but there are some factors like pregnancy hormones, a heightened sense of smell, and a sensitive digestive system that can play a role. Nausea generally starts by the fifth or sixth week and usually disappears during the second trimester. Also, nutrition for pregnant women is extremely crucial in the pregnancy journey, and can also help alleviate the symptoms of nausea.

What you can do to treat your nausea naturally?

You can follow the below-mentioned ways to get rid of your nausea naturally, but if the problem still persists, consider a visit to your doctor.

Eat small and more frequent meals

An empty stomach can worsen the feeling of nausea. Try to eat frequent and small meals in between to keep your nausea in control. Keep some snacks beside your bed, so you can have them in between meals.

Eat ginger

According to multiple research, ginger is a superfood for an upset stomach. You can incorporate ginger in your daily diet in a variety of ways like ginger tea, ginger chews, ginger ale and many more.

Skip specific foods

There are certain foods that can worsen your nausea during pregnancy like greasy food, fatty food, sweets, spicy food etc. Instead of that, try to consume high protein, carbohydrate, low-fat foods. If you have developed an aversion to certain food smells or taste, avoid those. A dietitian also plays a very crucial role here by providing an appropriate diet for pregnant women.

Stay away from strong smells

Another major trigger of nausea is strong smells. Try to stay away from perfumes, smoke, chemicals or anything you might find uncomfortable.

Give aromatherapy a try

Just like some smells are triggers, some smells are a relief as well. Try scented oils like mint, lemon and orange to combat nausea in a natural way. You can keep a scented oil diffuser in a corner of your room.

Timings of prenatal vitamins are crucial

The iron present in your prenatal vitamins can increase nausea. To resolve this, you can change the timings of your dosage. Try to take your vitamins before bedtime instead of an empty stomach in the morning.

Start exercising

Exercise can be a great way to alleviate nausea. You can join prenatal yoga or go for a walk whenever you feel uncomfortable. But it’s highly suggested to consult a health care provider before going for any strenuous exercises.

When you should see your doctor?

Some pregnant women suffer from an extreme condition called Hyperemesis Gravidarum in which they can experience continuous vomiting and severe dehydration. The symptoms of this are as follows:

  • Extreme dehydration
  • Vomiting multiple times a day
  • Excessive Weight loss
  • Abdominal or pelvic pain

If you are experiencing these above-mentioned symptoms, then call your prenatal healthcare and seek the necessary help. The importance of a nutrient-rich diet cannot be overlooked when you are trying to take control of your nausea. You can contact Kanupriya Khanna, a senior consultant Nutritionist and Dietitian with over 17 years of work experience in pre and post-natal health for the best advice on nutrition for a healthy pregnancy.

HOW TO MANAGE EATING DISORDERS
Categories Children Diet, Nutrition Blogs

How to Manage Eating Disorders Among Teenagers

Are you concerned about eating disorders in your teenage kid? Read on to understand what factors contribute to eating disorders among teenagers and what strategies you can adopt to prevent them. When you encounter initial symptoms of eating disorders in your child, consult your child’s dietitian and try to inculcate healthy eating habits in them.

Why do eating disorders develop in teenagers?

Eating disorders in teenagers are very serious issues leading to poor health, emotions and affects their ability to function in normal day-to-day life. The most common eating disorders are as follows:

  • Anorexia Nervosa
  • Bulimia Nervosa
  • Binge-eating disorder

The root cause of eating disorders is still unknown but there can be multiple factors that can contribute to this issue. Some of the factors are as follows:

  • Genetics: If you have a close relative or first-degree relative with an eating disorder, then there are very high chances that your kid might develop an eating disorder too.
  • Lifestyle: Most fast foods contain highly addictive components like sugar that can make your kid more addicted to these foods leading to an eating disorder.
  • Emotional Issues: Various psychological and emotional issues like clinical depression and anxiety disorders are directly related to eating disorders.

 

Consequences and symptoms of eating disorders among teenagers vary, depending on the type of disorder. Poor food choices also affect your teen’s immunity so make sure you add some strong immunity foods to their diet. Observe your kid’s eating patterns and red signals. Some of the early symptoms of eating disorder are:

-Not making expected developmental weight gain

– Extreme weight loss

– Meals skipping

– Persistent complain about their weight

– Using laxatives unnecessarily

– Too much exercise to prevent weight gain

– Eating large quantities at once

– Feeling depressed or guilty about their eating habits

 

What you can do to prevent eating disorders in your child?

  • Inculcate healthy eating habits

Eat together and discuss how a good diet can boost their immunity and their energy levels. Communicate with your kids and encourage them to eat when they feel hungry. In case you are busy parents and cannot spend much time making healthy dinners every day, then you can find out easy dinner recipes for kids over the internet which can be prepared in no time and will be healthy as well.

  • Social media image

In today’s world, every teenager has access to various social media channels. Social media channels send unrealistic messages about body image and your child might not be able to differentiate between social media and reality. So it’s better to communicate and set realistic standards.

  • Promote healthy body image

Communicate with your teen about self-image and make them understand that healthy body shapes may vary. Discourage them to use any negative nicknames, comments, or jokes about anyone’s physical appearance.

  • Promote self-esteem

Be a proactive listener and support your teen’s goals. Encourage their positive qualities and respect their achievements.

  • Communicate dangers related to eating disorder

Explain to your teen the dangers behind excessive dieting and how it can affect their health. Remind them that controlling their diet is not a healthy way to manage their emotions.

Here, communication is the key to prevent your teen from developing some serious eating disorders. But before that, make sure you are setting a good example by having a healthy diet by yourself.

Eating disorders need behavioral modifications and a healthy and nutritious diet to follow so you can also take help from a psychologist and a child dietitian.  Kanupriya Khanna, a senior consultant Nutritionist & Dietitian is a renowned child dietitian in Delhi with over 15 years of work experience in child nutrition. Taking expert advice can help your kids to overcome some serious eating disorders.

Most Common Food Allergies
Categories Dietician for children, Nutrition Blogs

Most Common Food Allergies Among Children

Food allergies are one of the most common problems faced by children and adults. Studies predict that about 5% of adults and 8% of children are affected by food allergies. In this article, we will look into some of the most common food allergens, their symptoms, and treatment.

What is a food allergy?

Food allergy is said to occur when on the consumption of a specific food, your body triggers an abnormal immune response. Your system recognizes this food as a threat and triggers protective measures which can cause different types of reactions in the body.

Symptoms of Food Allergy

The symptoms of allergies can begin anywhere within minutes of ingesting the particular food, to an hour or more after taking the food. Some of the mild symptoms include:

  • Swelling of lips, mouth, and tongue
  • Vomiting
  • Diarrhea
  • Cramps

Some of the more severe reactions include:

  • Hives
  • Eczema
  • Low blood pressure
  • Tightness or swelling in the throat
  • Difficulty in breathing

As per the National Institute of Allergy and Infectious disease, even a small amount of allergic food can cause severe reactions in people with allergies.

Is food intolerance different from food allergies?

Some people often mistake food intolerances for food allergies. Food intolerance occurs when your body cannot digest specific foods. Certain foods might also irritate the digestive system of your body causing food intolerance. Food intolerances are not life-threatening as compared to severe food allergies.

What foods can cause food allergies among children?

Studies show that there are eight common types of foods that cause allergies in children. They are:

  • Milk
  • Eggs
  • Wheat
  • Soy
  • Tree nuts
  • Peanuts
  • Fish
  • Shellfish

Out of the foods mentioned above peanuts, fish and shellfish generally cause a more severe reaction as compared to other foods.

Possible treatments of food allergies

There are no permanent treatments for food allergies. In order to control them, you must avoid the foods that cause the reactions.

You should also consult your child’s dietitian or doctor to make sure you are taking important vitamins and minerals that you might not be taking because of certain food allergies. In severe food allergy cases, your doctor can also prescribe an emergency kit including epinephrine which can help you with a severe allergic reaction.

Some children may outgrow the allergies as they grow older and their immunity improves. Others may not outgrow their food allergies at all. So it is advisable to consult your child’s dietitian.

Contact Kanupriya Khanna, one of the best dietitians in Delhi holding more than 15 years of work experience in child nutrition and start a healthy journey for your child.

breastfeeding
Categories Nutrition Blogs, Other nutrition blog

Do’s & Don’ts of Breastfeeding

Breastfeeding can be an overwhelming experience, especially for new mothers. They often find multiple breastfeeding tips from the internet and from their friends/family which creates more confusion than ever. Some mothers often rely on various breastfeeding meal plans they find on the internet that may not be the most reliable.

In this article, we are going to look at some proven Do’s and Don’ts of breastfeeding.

Do’s of breastfeeding  

  • Start breastfeeding immediately after birth

The sooner you start, the better. Start feeding your baby immediately after birth. Nowadays most hospitals will encourage the first feed right after delivery. Keep trying even if the breastmilk appears to be slow or less. The more you try the more it will get better.

  • Go for warm baths and massages

Warm baths are proven to improve the flow of milk. Take a warm bath or gently apply a hot water bag to your breast before feeding your baby.

  • Recognizing symptoms that your baby is hungry

Sometimes a baby may not cry when hungry. Some other signs of your baby’s hunger include your baby starts pushing out his/her tongue, licking lips, bringing his/her hands near the mouth, etc.

  • Change your baby’s diaper

Multiple studies have shown that babies take the feed better when they are wearing a clean and dry diaper.

  • Prioritize cleanliness

Before breastfeeding, make sure you wash your hands and wipe your breasts with a damp cloth. Repeat the process after every feed. Following the cleanliness procedure will make sure there is no milk residue, sweat, or any lotion on you that could create any health issues in your child.

  • Sterilize

Sterilization is an important step for breastfeeding moms. If you are using breastfeeding accessories like breast shields, breast pumps then make sure you sterilize them properly after every use.

  • Stay hydrated

Drinking plenty of water will make sure that there is adequate milk production to meet your baby’s demands.

  • Take care of your diet

What goes inside your body will go into your baby too. Regular intake of protein and vitamins is important to keep your baby and yourself healthy.

Don’ts of Breastfeeding

  • Initially, breastfeeding can be difficult but don’t give up. Give yourself some time to get used to it.
  • If you experience any pain or sore nipples, then immediately talk to your doctor and get yourself the necessary treatment.
  • Avoid eating painkillers or any other medicines without your doctor’s prescription
  • Your mood can affect your milk flow. So, avoid breastfeeding your child when you are feeling angry, stressed or depressed.
  • Avoid eating spicy food and foods that can cause gas or constipation.
  • Don’t feed any complementary solids until your baby is six months old.

If you need expert guidance on nutrition, and post-natal health then, contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi. She can help you in making your journey more joyful and less worrisome.

Fertility
Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

In today’s busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it’ll take for you to conceive.

The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.

According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.

A 2009 study published in the medical journal “Fertility & Sterility” states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.

Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.

By looking at these studies, we can clearly say that there is a very strong relationship between one’s fertility and diet.

A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body’s natural chemical rhythm faces a toll.

Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.

Here is the list of food items you can take to optimize your diet and improve your fertility:

  • Whole fruits and vegetables
  • Omega-3 fatty acids
  • Whole grains
  • Raw Nuts
  • Legumes
  • Extra virgin olive oil, which is also a great source of monounsaturated fat

Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.

To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.

Categories Children Diet, Dietician for children, Nutrition Blogs

Type 1 Diabetes in Kids

Type 1 diabetes is a condition in which the body is no longer able to produce an important hormone (insulin). As a result, the level of sugar in the blood remains higher than normal. High blood sugar levels are a problem because they can cause a number of health problems. Hence, the missing insulin needs to be replaced with injections or with an insulin pump.

Symptoms

Symptoms of Type 1 diabetes include:

➢ Extreme thirst and hunger

➢ Frequent urination

➢ Unexpected weight loss

➢ Blurred vision

➢ Nausea and vomiting

➢ Fatigue, irritability, or behavioral change

➢ Foul, fruity, or sour-smelling breath, etc

• Diabetes in Kids

Just like adults, kids also suffer from Type 1 diabetes. The exact cause of type 1 diabetes is unknown. However, as per health experts, genetics and environmental factors appear to play a role in this process.

All the above symptoms of type 1 diabetes are common in kids as well. At times, the first sign of diabetes in kids is bedwetting.  Diabetes should also be suspected if a girl hasn’t started puberty, yet gets a vaginal yeast infection.

In most cases, the symptoms aren’t always obvious, as they take a long time to develop.

• Diagnosis

Diabetes can be done by testing blood and urine samples. It helps detect the glucose level in the body. The doctor may also ask about the family’s health history, in order to confirm the disease.

• Treatment

➢ Kids with type 1 diabetes are given insulin injections or insulin pumps daily – to keep the blood glucose level within normal ranges.

➢ Regular monitoring of sugar levels is compulsory.

➢ The treatment also requires regular exercise and changes in the health diet plan.

• Meal Planning

Everything your child eats can affect their blood sugar level. Hence, meal planning is important if your child is suffering from Type 1 diabetes. While your child doesn’t have to avoid any particular foods, you would want to keep the below tips in mind:

➢ Increase fiber in your child’s diet plan. It will not only help the child maintain an appropriate weight, but will also help him/her control the overall blood sugar level.

➢ Serve healthy carbohydrates, at every meal.  Examples are whole grains like millets, quinoa, amaranth or rajgira, brown rice, whole-wheat roti, oatmeal, etc.

➢ Do not serve sugary drinks or carbonated drinks. Instead, try infusing your drinking water with fresh fruits and herbs. Make sure you do not add sugar.

➢ Restrict fast foods from your child’s diet plan.

➢ Serve freshly cooked homemade food as much as possible.

➢ Change your cooking methods. Instead of frying, choose healthier options like baking, boiling, or steaming, etc

➢ Don’t let your child skip meals, even if your child is trying to lose weight.

➢ Serve fruits, salads or homemade soups in between, to avoid hunger.

Remember, there’s really no such thing as a diabetic diet. It’s just that you need to make healthier choices when it comes to your child’s meals and snacks.

However, if you need personalised help – consult a dietitian Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupriya can help you build the best diet plan for your child.

Categories Infertility Diet, Nutrition Blogs, Pregnancy nutrition

Importance of an Alkaline Diet for Infertility 

Women know that they need to follow the best diet for conception, however, many are not aware that the pH level in their body can affect the fertility rate, and that eating an alkaline diet can help boost fertility.

How Does pH Level Affect Fertility?

An acidic diet or too much acidity in the body affects the cervical mucus.  It becomes difficult for the sperms to thrive in that acidic environment. This increases the chances of infertility. However, as per some studies, by consuming more alkaline-forming foods one can improve the quality of cervical mucous.

How to Determine The pH Level?

Blood or urine tests determine your body’s pH level.  A pH level between 7.3 to 7.4 is considered normal for a woman who is trying to conceive.

What Are the Foods That Typically Fall into the Acidic Group?

Examples of acidic foods include fish, meat, eggs, poultry, peanuts, artichoke root, barley, baked products, buckwheat, vinegar, tea, coffee, etc.

If you are including a lot of these foods in your fertility nutrition plan – you’d probably be feeling healthier. However, you need to bear in mind that it could even affect the pH level in your body.

What’s More?

Apart from inappropriate diet, stress, anxiety, inadequate sleep, polluted air, etc can all impact the acidity levels within our bodies. Excess acidity can lead to urinary tract infection, inflammation, muscle, and joint pain, bloating, constipation, dull skin, lack of energy, frequent colds, etc, to name just a few!

Treatment For an Imbalanced pH level

If you want to balance the pH level in your body – try including as many of these alkaline-forming foods in your diet to help get pregnant.

Alkaline-forming foods include:

Vegetables:  Dark, leafy green vegetables (kale, collard greens, spinach, coriander, mint, etc.), cucumbers, eggplant, cauliflower garlic, ginger root, broccoli, chilies, capsicum/pepper, green peas, radish, squashes, pumpkin, onion, etc.

Fruits: Grapes, blackberries, cranberries, raspberries, cherries guava, mango, melons, avocado, plum, pomegranate, etc.

Nuts: Almonds, brazil nuts, flaxseed oil, chestnuts, etc

Miscellaneous: Sprouted beans, lentils, millet, quinoa, coconut milk, herbal teas, and vegetable juices, etc

Neutral Oils: Safflower, sesame, sunflower, almond, coconut, cottonseed, linseed (flaxseed), and walnut.

Water: Drink at least 7-8 glasses of water a day. It will detox the body and help you get rid of that extra fats and acids.

Food Items to Avoid:

• Eliminate greasy and spicy food from your

fertility nutrition plan

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Note:  Ensure you meditate, exercise, and get adequate sleep. It will not only balance your pH level but will also help you stay calm and composed while you try to conceive.

The above tips are simple and easy to follow. However, if you want more nutritional guidance on how to support egg health and how to increase your chances of getting pregnant, contact Kanupriya Khanna. One of the best female fertility specialists in Delhi – Kanupriya can give you a tailor-made diet plan as per your needs. Moreover, she will give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Importance of Storing Your Grains and Flours Correctly!

Whole grains and flours play an essential role in our healthy diet plan.  While the shelf life of grains and flour is usually much longer than other food items, it is important to store them correctly, to ensure it is safe from infestation and spoilage.

Here in this section, we bring to you a guide on how to store flours and grains rightly.

• To keep the grains or flours safe, make sure you store them in an impenetrable, airtight container. You can also put a bay leaf in your containers to keep the bugs away. For cabinet storage, sealed containers of glass are the best.

• The fridge is the second-best place where you can store grains and flour. Some health experts recommend storing grains and flour in the freezer for 24-48 hours once it is bought home from the grocery store. It helps kill any bugs or eggs that may reside in the food item. You can later transfer it into a tightly sealed container, as mentioned above. This can be done if the quantities bought are less and you have enough freezer space.

• Ensure the container is stored in a cool, dry, and dark location.

• Do not store these next to other strong-smelling foods or chemicals. Especially flour! The flour is like a sponge –  it tends to absorb whatever it has around. You can determine the freshness of the flour with your sense of smell. A sour, burnt or funny smell indicates spoilage.

• Check floor/storage areas. If you had an insect infestation at the end of last year, make sure you fumigate, sterilize, or thoroughly clean the area and all the containers.

• Never mix your new and old packages. Doing so invites spoilage problems.

• It’s best to mark the date of storage on each food item.  This way you can easily rotate your food stores and use the oldest items first.

To keep grains and flour in the best condition for a longer period of time, you need to bring all the best practices into place. It will help you get the most value out of your stored food item.

If you need help on how to incorporate grains and flour in your healthy diet plan, pregnancy diet plan, or child’s diet plan do get in touch with Kanupriya Khanna. One of the best dietitians in Delhi –  Kanupriya will not help you maintain a healthy lifestyle, but will also give you some food hygiene tips to eliminate or reduce the risk of illness.

Categories Nutrition Blogs, Other nutrition blog

Tips to Have a Normal Delivery 

According to studies 80% (approx.) of pregnant women are capable of having natural childbirth. Normal childbirth makes post-delivery recovery for the mother easier.  However, certain medical conditions and the fear of pain force certain women to undergo C-sections.

So here in this blog post, we share certain tips to help increase the chances of having a normal delivery, though there is no perfect formula or shortcut to have a normal delivery.

• Switch On to Gentle Exercise Regimen

Pregnancy is a great time for moms-to-be to focus on their bodies and start an exercise

program. Just pick your favorite workout wear or any suitable clothing from the market

and start your regimen. Whether you just go for a daily walk or join a workout class – your body and baby will surely benefit plenty. It can help the body muscles to combat the stress of labor pains.  Moreover, exercises that work mainly on pelvic muscles help you to have a normal delivery.

Note:  All exercises need to be done under the supervision of an expert. Wrongly done exercises can harm you and the baby as well.

• Go for a Prenatal Yoga Session

Visiting a prenatal yoga session during your pregnancy is a great idea.

Prenatal or antenatal yoga classes help pregnant or expectant women to be aware of the problems that might occur during childbirth. They educate you on the entire process of baby delivery and labor pain and help you set a clear mindset. Moreover, they teach you asanas that promote easy, less painful and quick normal childbirth.

Note:  All asanas need to be done under the supervision of an expert. Wrongly done asanas can do harm to you and the baby as well.

• Indulge in Household Chores

Find ways to move throughout the day. One way is to indulge yourself in various household chores like cleaning, washing, dusting, doing laundry, etc. By engaging in various household activities you can allow your baby to get into the best position for a natural birth.

• Destress

Motherhood is totally a new role that needs to be learned. Hence it’s important that you keep

the lines of communication open! Don’t keep your concerns to yourself. Communicate with family members, friends, or other women who have already experienced natural delivery. It will not only make you confident but will also give you an extra boost to enjoy the phase of motherhood in a beautiful way.

• Use a Comfortable Sleeping Bed

When you are first expecting, you probably need more sleep than usual.  So be sure you get it right by using a comfortable bed. Put a few extra pillows in the bed with you. According to experts and older citizens, sleeping on your side with a pillow between your legs — with as much of your leg on the pillows as possible — helps create optimal positioning for a baby to turn.

• Follow a Healthy Pregnancy Diet Plan

The food you eat is the main source of nourishment for your baby. Hence, it’s important to consume food that is rich in nutrients. Proper nutrition will not promote your baby’s growth and development but will also help you have a healthy normal delivery.

However, it’s highly recommended that you eat home-cooked food. It will help you maintain a healthy diet plan during pregnancy.

• Drink Plenty of Water

Include plenty of water in your diet plan during pregnancy. Make sure you drink at least 8 -10 glasses of water daily. Water helps your body to get rid of wastes and toxins through urination, perspiration, and bowel movements. Moreover, it promotes natural delivery to a great extent.

For more such information on fertility nutrition food, or pregnancy diet plan – get in touch with nutrition specialist – Kanupriya Khanna. One of the best female fertility nutritionists in DelhiKanupriya can help you have a healthy pregnancy.

Finally, don’t worry much about labor pain and how will the normal delivery be. Pregnancy is a beautiful amalgamation of pains and gains – so think about your baby and feel strong and happy.

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