Prenatal and Postpartum Activities

MEMO

To: Pregnant and Postpartum Woman

From: Development Psychologist

Date: October 15th, 2013

Subject: Prenatal and Postpartum Activities

Woman dream of what their baby will look like even before they have children. Will he or she have my blue eyes and his brown hair and is he or she healthy? Moms-to-be dream of which characteristics their baby will possess from each parent and worry about any genetic disease he or she may inherit. Providing the best start in life is the most critical and best gift for a mom and the baby. Simple changes, such as nutrition, exercise, and rest will provide this foundation for a healthy and easy pregnancy, and help for a rapid and easier recovery from child birth.

First, proper nutrition is very important to you and your newborn. Good Nutrition along with supplements will help ensure both baby and moms are healthy. A diet consisting of proteins, Carbohydrates, fats, vitamins, minerals, and water is essential for the development of your fetus. Eating extra calories is not necessary for the first trimester but during the second and third trimester the mom should increase their calorie intake by 300 and 500 calories. Proteins help the growth of the uterus, placenta, and breast tissue. Carbohydrates are an energy source for the pregnant and new mom. They provide vitamins and minerals as well as providing usable blood sugar. Fats are used in fetal development and help new moms fight preeclampsia ("Wellness Natural Health Center", 2009). Prenatal vitamins are highly recommended during and after pregnancy. Vitamins such as Vitamin A, B6, and Iron are important in the development of the fetus and after pregnancy for the mom for recovery. A woman's body takes three years to recover from pregnancy and proper nutrition will help strengthen muscles and hormones to rebalance. Nutrition and supplements ideally should start before pregnancy; however, this is not always the case, therefore as soon as possible see a doctor to start prenatal vitamins and to provide a proper diet to give mom and baby the best start. It is highly recommended to continue with vitamins and nutrition after pregnancy for recovery.

Second, exercise is very important for a mom-to-be and a mom recovering from pregnancy. Exercise focusing on abdominal strength, energy, posture, and endurance is important to help strengthen upper and lower extremities. Walking a mile a day and deep breathing exercises will reduce anxiety, help prepare for delivery, and promote energy needed when caring for a newborn. Discuss what exercises are safe during pregnancy with a doctor and begin exercising at first trimester and adjust through pregnancy to avoid discomfort. Exercising will also help for a faster recovery and to return to pre-pregnancy weight easier and