Pregnancy foods and exercises for the third trimester:
Your bump is getting bigger, and you have your friends, cousins and colleagues wishing to touch it and feel the baby’s movements! You are peeved at times, but the feeling of motherhood magically grows on you! Your third trimester, i.e. post 28 weeks of pregnancy, is a wonderful time to prepare for the arrival of the little one, read, and unwind!
During these three months before the arrival of your little one, you need to pay special attention to your diet and health. We are going help you with exciting options and an understanding of the benefits of a healthy lifestyle.
Third trimester pregnancy workout routines:
Let your body guide you: During your third trimester, it is best to let your body guide you when it comes to exercising and staying fit. Sometimes you may feel energized after a while on some days you will feel excessive muscle soreness and lethargy. Follow your body’s requirements to know when you need to exercise further and when to step down.
Continue strength training: Remember that strength training is still great for you. However, reduce the weights if you are training with weights to avoid a fall due to lack of balance.
Third trimester exercise that are considered safe:
Squats: Squats are excellent exercises to engage in during your third trimester. The full squat position can also help open the pelvis, thus aiding the process of labor and childbirth.
Gentle abs: Gentle abdominal exercises are the best, as they do not cause your abdominal muscles to over-strain. You can continue to do the simple pelvic tilt until the very end of your pregnancy.
Side bends: Side bends are also very safe and they help maintain muscle tone and flexibility, and keep the excess fat away.
Pelvic floor exercises or Kegels: Your pelvic muscles are overstretched and weakened as you progress through your pregnancy. This can cause urinary incontinence leading to an embarrassing condition called leaking when you sneeze or laugh – before and after delivery. Hence it is important to do some pelvic floor exercises, also called Kegels, to improve muscle toning.
Pregnancy exercises for normal delivery:
Prenatal exercises help position the baby in an optimal position for childbirth and open your pelvis, thus enabling a normal delivery. Some of these amazing exercises are:
Walking: Walking is considered one of the best exercises while working towards a normal delivery.
Butterflies: Sit up on the floor and place the soles of your feet together. Then pulse your legs up and down to help open up your pelvis.
Prenatal Yoga:There are several positions in traditional yoga that are considered perfect to aid the process of labor and childbirth. Prenatal yoga not only prepares you for a normal delivery, but also helps you remain calm and composed.
Leaning: Leaning against tabletops, counters and people during the later months of your pregnancy is said to aid the process of normal delivery. Gravity experiences as you lean is said to pull the baby in optimal position.
Third trimester exercises that one should avoid:
Contact sports: Sports such as ice hockey, basketball, tennis, squash and soccer could lead to falls and getting knocked in the stomach. Hence, such sports must be completely avoided during the third trimester.
Bouncing or jarring activities: Bouncing activities such as kickboxing, aerobics and gymnastics are a strict no-no as they increase the risk of injury due to loosening of your muscles and joints.
After all, it is best to be safe and healthy during the final three months, than being sorry about hurting your little one growing inside you.
Third trimester foods / diet:
Nuts: Nuts are a great source of fats which hare essential for the development of you baby’s brain and central nervous system. Also, other fat sources such as olive oil, safflower oil, avocados and so on help transport vitamins throughout your body and are also a good source of energy.
Indulge in nature’s candies: Fruits such as oranges, strawberries, melons, and papayas are a great source of vitamin C, potassium, fiber and folate. It also helps fight heartburn during the third trimester. Remember to eat only RIPE PAPAYA during the third trimester. Accidentally eating unripe papaya can lead to contractions and induce early labor, given the presence of pepsin in it. However, it is highly recommended that you consume papaya only after consulting your doctor about it.
Protein-rich foods: Eat a healthy amount of protein-rich foods such as milk, soya, beef, eggs, fish, dried beans and lentils, and peanut butter during your third trimester.
Foods to avoid during third trimester:
Excess salt: Some women experience high blood pressure during the third trimester of their pregnancy. As we know, salt can aggravate this and lead to unwarranted complications. Hence, it is best to reduce the intake of salt during your final trimester.
Spicy and oily foods: You may experience some heartburn and ingestion during the last trimester as your baby grows inside you. Spicy foods that are deep fried are best avoided during the third trimester.
Raw vegetables: Uncooked and raw veggies could produce gas which could further cause uneasiness and restlessness. Eat loads of vegetable, but only after you have cooked them well!
Eat well, sleep well, exercise well, and feel on top of the world, for this is the most beautiful feeling in the whole wide world! Have a safe final trimester!