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 Air & Water
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Air and Water: Two Essentials During Pregnancy
Women are given a lot of advice during pregnancy from what to eat to what to wear. Two natural essentials that are rarely mentioned by your mother, mother-in-law, or friends are air and water.
Air, or oxygen, is required for bodily functions including moving blood through your body and to your baby. Air, or controlled breathing, also relieves stress and promotes relaxation. Increased oxygen and controlled breathing are recommended in birthing techniques, by doctors and fitness professionals. According to Dr. Joyner, OBGYN, “Increased oxygen to your baby through either appropriate exercise or controlled breathing is beneficial during pregnancy and child birth.”
To experience the benefits of controlled breathing, sit in a comfortable position on the floor or in a chair. Use a pillow behind your lower back for additional support. Gently place your hands on your knees and close your eyes. Inhale slowly through your nose bringing your shoulders to your ears while lifting and expanding your lungs. Exhale slowly through your nose slowly pushing your shoulders towards the ground. On the inhale, imagine your baby receiving a hug disguised as increased oxygen/blood. On the exhale, imagine stress, anxiety, and tension leaving your body. Continue slow controlled breathing for five minutes.
“Water is your body's principal chemical component, making up, on average, 60 percent of your body weight.” According to a Mayo Clinic staff article Water: How Much Should You Drink Every Day?. Water is essential as even mild dehydration may cause dizziness, head aches, and lack of energy. Mayo Clinic staff also note that “Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing.” The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day. If you're concerned about your fluid intake, check with your doctor or a certified nutritionist. He or she can help you determine the amount of water that's best for you.
To increase your water consumption, consider the following tips:
>Drink a glass of water first thing in the morning
>Drink 16 ounces of water with every meal and snack
>Drink a glass or water whenever you are thirsty
Listen to ‘mother nature’ and your doctor - air and water during pregnancy is healthy for you and your baby.
Cindy Keil
Owner and Founder
Shape IT Fitness, LLC
Personal Trainer and Sports Nutritionist
Dr. Shea Joyner
Craig Ranch OBGYN
McKinney, Texas
Craig Ranch OBGYN
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