Pre-Pragnacy tips for normal delivery

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tips for normal delivery to avoid cesarean,

Pregnancy is the time during which one or more progeny evolves inside a woman. A various gestation involves more than one progeny such as with twins. gestation can occur by sexual intercourse or assisted reproductive technology. a gestation may end in a live birth, ambrosia or effluxion, though access to safe abortion care varies globally.

parental care is very important so here I describe some healthy tips for pregnant women's-

• Drink more water every day- 

you should generally be drinking 10-15 glasses per day. Keep a water bottle in your hand like it's your job. you should be logging on to one of these calorie counting apps like my fitness pal and you can keep track of how much you are actually drinking. While you are at it make sure you're eating 80-100 grams of protein a day.

• Have lots of fruits & vegetables-

 some good super vegetables for pregnancy leafy greens, broccoli, asparagus, and peas, etc. Eating more vegetables and fruits will make you healthier and feel better. They are mostly water and fibers so that will help you go potty.

• Get juices- 

start every day while you are pregnant before you eat or drink anything with 2 tablespoon of fresh lemon juice. drink it and it not only flushes your kidneys and reduces swelling but it will get your bowels busy.

A super effective tea to prevent constipation in pregnancy is dandelion root herbal tea instead of coffee. Drink this in the morning and at lunchtime. It helps alleviate gas and stimulates your bowels.

• Keep moving- 

while pregnant, daily activity, still an easy everyday walk can make a huge difference in your digestion. Participate in low-impact exercise Daily. Exercises help you and your baby gain the right amount of weight. Reduce backaches, leg cramps and bloating. Reduce the risk of gestational diabetes.

if you were exercise before you became pregnant you may not need to change your exercise habits. 

you should talk with your healthcare provider about how to change your workouts during pregnancy. it can be hard to be physically active. If you do not have a child, care for your other children. Aim for at least 30 times of aerobic exercise per date on most dates of the week.
 Aerobic activities use large muscle groups like back, chest, and legs to increase heart rate and breathing. You should last at least 10 minutes at a time. if you have health issues, ask your health care provider about a level of activity that is safe for you.

You also should avoid contact sports. Exercise promotes a healthy lifestyle and can ease discomfort.

Fit pregnancy workouts for every trimester-

20 stability ball leg Curt's
20 stability ball hip extensions
20 standing rows
20 Lat pulldowns
20 pile squats
20 stationary lungs etc.

• Start taking prenatals-  

prenatal vitamins will ensure any nutrient gaps throughout your diet during pregnancy.

• Get a full night's sleep-

you need as much rest as you can get while you are pregnant so make sleep come first priority. it can be very difficult to get comfortable at night especially in the third trimester but investing in a good Pellow and creating a relaxing bedtime routine will help.

• Take medicine- 

check with your doctor before taking any medicine. this includes Prescriptions, pain relievers, and over-the-counter medicines. some medicines can cause birth defects especially if taken during the first three months of pregnancy.

• Take vitamins-

 pregnant women should take at least 400 mcg of folic acid each day. It can help check problems with your kid's mind. Ask your doctor if you need more than 400 mcg. You can get folic acid from taking prenatal vitamin. You should take this everyday.
You may have other skin changes. These can include darkening of the skin on your face or around your nipples. try to stay out of the Sun or use sunscreen to help lessen these marks. Most marks will fade after pregnancy.

• This things to consider-

1 do not smoke
2 do not use drugs
3 do not drink alcohol
4 do not clean your cat's litter box or eat raw undercooked red meat.
5 do not douche

• Take pictures- 

take an image of yourself ere the baby comes. Babysit a friend's baby for some real-world experience. Tour birth facilities.

• Questions to ask your doctor-

1 what medicines can I take during gas station?
2 when should I start taking a prenatal vitamin? What kind is best?
3 how much folic acid do I need to take each day?
4 how can I prevent or reduce swelling?
5 how much weight should I gain while pregnancy?

• 5 Month Pregnancy Diet plan-

VEGETABLES-

Broccoli
Asparagus
Cabbage
Cauliflower
Capsicum
Cucumber
Garlic
Kale
Leeks
Green beans
Green leafy vegetables
Eggplant
Reddish
Tomato
Spinach
Mushrooms
Pumpkin
Onion
Lettuce
Sweet potatoes.

PROTEIN; MEAT, FISH AND EGGS-

Bacon
Beef
Cod
Crab
Duck
Eggs
Legume
Lobster
Salmon
Veal
Mussels
Oyster
Mackerel

FAT; OIL, NUTS & SEEDS-

Avocado oil
Butter
Coconut butter
Coconut oil
Ghee
Olive oil
Seed oil
Sesame seeds
Pumpkin seeds
MCT oil
Lard
Almonds
Cashews
Chia seeds
Pecans
Peanuts
Sunflower seeds

FRUITS BAKING: FLOUR & SWEETENERS-

Berries
Lemon
Lime
Coconut
Almond flour
Coconut flour
Nut flour
Psyllium husk
Monk fruit sugar
Stevia
Dark chocolate
Xylitol
Rhubarb

DAIRY FULL FAT-

Cheese
Sour cream unsweetened
Yogurt cream
Unsweetened almond milk

DRINKS-

Coffee
Tea
Herbal tea
Broth water
Stevia soda

CONDIMENTS-

Apple cider vinegar
Fish sauce
Soy sauce
Tabasco
Pesto
Mustard