Contents:
- Medical Video: Preparing for Childbirth: Exercises for Circulation, Pain Relief and Strength
- How to increase endurance before labor
- 1. Get enough sleep
- 2. Maintain nutritional intake
- 3. Relax and avoid stress
- 4. Light exercise
Medical Video: Preparing for Childbirth: Exercises for Circulation, Pain Relief and Strength
Towards labor, your body must stay healthy and fit. The reason is, the process of giving birth certainly requires a large amount of energy and the time may be long enough. That's why you have to prepare your body for resistance before giving birth. Want to know how? Check out the tips below.
How to increase endurance before labor
1. Get enough sleep
Towards labor, you should spend enough time to sleep. If you feel exhausted, take a break.
If you still have trouble sleeping, try to take a bath with warm water and don't play handphone before sleeping.
In order not to disturb your baby while sleeping, sleeping position that is safe for pregnant women is a sideways position. This position can reduce excessive pressure from the stomach if you sleep on your back, for example.
If your sleep time is awake and your sleeping position is comfortable, you can prepare your body for labor.
2. Maintain nutritional intake
There are two important ways you must do to maintain nutrient intake before labor. The key is to drink and eat healthy. For more details, see the summary below.
Drink water
Drinking water is the most healthy and easy way to keep your body from getting short of fluids. During pregnancy, your water needs increase by two liters per day. However, this need can vary for each pregnant woman, depending on the condition of your pregnancy.
Other drinks that you can consume are fruit juices and vegetables that contain lots of fiber, vitamin B (especially folic acid), vitamin K, vitamin E, and vitamin C. For example avocado juice, guava juice or carrot juice.
Eat
The process of giving birth will take a long time and a lot of energy. So, frequent habits delay eating time, will affect your nutritional intake. Keep your healthy diet ahead of labor. Eating lots of green vegetables such as broccoli, which is rich in antioxidants, can boost your immune system so you won't get sick easily.
In addition, you can consume fermented foods such as yogurt. Yogurt is rich in protein and carbohydrates to increase your energy. In addition, yogurt is also high in probiotics which is good for good bacteria in the body. The good bacteria itself will be the energy source needed by the immune system in order to maintain the body's resistance.
3. Relax and avoid stress
Feelings of happiness, tension, and fear must emerge before the birth. If you are too tense and worried about what will happen, cortisol hormone in your body may increase and will cause stress.
This certainly will disrupt your body's health. For that, you can take a labor class or try meditation to calm your mind. You are also encouraged to manage stress so that it is not excessive. For example, by taking a deep breath or talking to your partner about your concerns.
4. Light exercise
Swimming or moving your body is a good exercise during pregnancy. These activities increase your heart rate and help increase your immune system.
If you do sports by just walking around, try to enjoy the morning air and sunlight. However, remember to always be careful and don't exercise too hard.
