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How not to recover during pregnancy?
Last reviewed: 20.10.2021
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The answer to this question: "How not to recover during pregnancy?" interested in almost all future mothers. And this is not idle curiosity, but the desire to solve the problem that most women face during pregnancy.
Although the very phrase "I'm afraid to get well during pregnancy" sounds ... A bit naive. Do not be afraid, dear! Be sure to get well! The only question is how many kilograms.
Why do they get better during pregnancy? Because the gain in weight during pregnancy is a natural, physiologically conditioned process, without which it is impossible to bear and give birth to a child. The entire body of a pregnant woman undergoes serious changes: otherwise the endocrine, hormonal and vegetative nervous systems work, the blood volume rises, the liver loses its glycogen stores, the heart, lungs, kidneys, and urinary system get an additional load. In addition, during pregnancy, the intensity of fat metabolism changes in women, so the cholesterol content rises in the blood. In general, the biological state of the body during child-bearing is subordinated to the main goal - the normal development of the fetus, its safe appearance and feeding.
[Rates of weight gain during pregnancy
How much improve during pregnancy, largely depends on the individual characteristics of the woman's body - its constitution and body weight before pregnancy, metabolic rate, lifestyle, diet. However, there are rates of weight gain that allow doctors to monitor the course of pregnancy and help prevent possible complications or abnormalities.
It is believed that during pregnancy, the body weight of the average healthy woman is increased by 10-15 kg. This is with normal weight before pregnancy. Thin women can recover more - by 12-18 kg, and women "in the body" - by 8-12 kg. But if a woman is going to give birth to twins, the weight gain may be 16-21 kg.
As a rule, the third part of the weight is added in the first 20 weeks: 270-330 g every week. The remaining two-thirds of the weight is collected during the second half of pregnancy: from 21 to 30 weeks - to 290-370 g per week, from 31 weeks before delivery - 310-370 g per week.
It should be noted that this is also an average indicator. Often during a toxemia in early terms, women lose kilograms, and then, when the toxicosis passes, begin to intensively recruit them. So here, too, everything is individual. But at the initial normal weight of a woman during the first three months of pregnancy, the optimal weight gain is about 1.5 kg, with an insufficient initial weight of 2 kg, with an excess weight of 0.8 kg.
Please note that an insufficient weight gain in a pregnant woman has a negative effect on the future child and may lead to a delay in intrauterine development and a small weight (less than 2.5 kg) at birth.
The distribution of those kilograms that women recover during pregnancy is as follows:
- 30% - the weight of the fruit;
- 25% - the mass of the increase in the volume of blood and tissue fluid;
- 10% - the mass of the uterus;
- 10% - the mass of the placenta;
- 10% - weight of amniotic fluid;
- 15% - a reserve of fats (the parent stock for ensuring normal childbirth and breastfeeding).
Excess weight in pregnancy: causes and consequences
Both during pregnancy and in the normal state, the reason that a woman is recovering, in 9 cases out of 10, is due to the fact that eating exceeds the body's requirements and its energy costs.
A pregnant woman does not need to eat any more: food should cover the costs of fetal formation and development by increasing its usefulness - by the content of the necessary proteins, fats, carbohydrates, fiber, vitamins, micro- and macroelements.
If a woman observes a diet, does not overeat, does not consume harmful products, but still gets much better during pregnancy (except for a multiple pregnancy), this can be caused by polyhydramnios and edema. Excessive volume of amniotic fluid (polyhydramnios) - a signal that during pregnancy there were some violations. To clarify the situation and start treatment in time, be sure to contact your doctor, since polyhydramnios can lead to malformations of the fetus.
But swelling during pregnancy is a common occurrence. The load on the kidneys increases, the parameters of water-salt metabolism change, so the fluid is not only retained in the body, but also accumulates (up to 7 liters by the end of pregnancy) in practically all of its tissues (as you remember, the increase in the volume of blood and tissue fluid is 25% weight gain). Most of the fluid accumulate fat and connective tissue. So when a woman complains that "her legs have recovered during pregnancy", most often these are swelling. In the mornings and in the first half of the day, the swelling of the legs is almost invisible, but late in the evening considerable edema appears on the feet, ankles and legs.
When women get pregnant excessively during pregnancy, the risk of metabolic disorders in the form of diabetes pregnant often increases. In such cases, children are born with a large weight (4 kg and above), and the birth itself is difficult. In addition, with excess weight in a pregnant woman, blood pressure may rise, shortness of breath, pain in the sacrum and hemorrhoids, sore and tired legs, and the veins (varicose veins) begin to expand.
"I get very well during pregnancy, what should I do?"
And yet, how not to recover during pregnancy? So that you do not have to drag the extra 10, 15, or even 20 kilograms of yourself to your beloved ...
Future mothers who complain: "I am very recovering during pregnancy, what to do ...", you must observe three main rules: to eat properly, regularly control your weight and move more.
For the future mother in the first three months of pregnancy the optimal amount of calories is 2000 kcal, in the following - 2500-3000 kcal. Although many nutritionists claim that in the second half of pregnancy the caloric content of food should be reduced - with an increase in the proportion of protein of animal origin and the energy value of all other products.
In the menu of a pregnant woman must be present meat, fish, cereals, dairy products, vegetables, fruits. At the same time from the diet should be completely eliminated confectionery, not to mention fast food, chips and sweet soda.
Weekly weighing will allow you to independently monitor weight gain and monitor this process on a single unloading day per week (after consulting a doctor). And move more, for example, walk. This will not only not allow you to recover too much during pregnancy, but it will also help to give birth easier - thanks to a good toning of the muscular system.