Table of contents:
- How to increase endurance before childbirth
- 1. Get enough sleep
- 2. Maintain nutritional intake
- Drink water
- Eat
- 3. Relax and avoid stress
- 4. Moderate exercise
Towards delivery, your body must stay healthy and fit. Because the process of giving birth certainly requires a lot of energy and the time may be quite long. That's why you have to prepare your immune system before giving birth. Want to know how? Check out the tips below.
How to increase endurance before childbirth
1. Get enough sleep
Towards delivery, you should spend enough time sleeping. If you feel tired then get some rest.
If you are still having trouble sleeping, try taking a warm shower instead of playing cellphone before sleeping.
In order not to disturb your baby while sleeping, a safe sleeping position for pregnant women is a side position. This position can reduce excessive pressure from your stomach if you sleep on your back, for example.
If you are awake at bedtime and you are in a comfortable sleeping position, you can prepare your body for labor.
2. Maintain nutritional intake
There are two important ways that you must do to maintain nutritional intake before delivery. The key is to drink and eat healthy. For more details, see the summary below.
Drink water
Drinking water is the healthiest and easiest way to keep your body from running out of fluids. During pregnancy, your water requirements increase to two liters per day. However, these needs can vary for each pregnant woman, depending on the condition of your pregnancy.
Other drinks that you can consume are fruit and vegetable juices that contain lots of fiber, B vitamins (especially folic acid), vitamin K, vitamin E, and vitamin C. For example, avocado juice, guava juice, or carrot juice.
Eat
The birthing process will take a long time and a lot of effort. So, the habit of delaying meals frequently will affect your nutritional intake. Keep up your healthy diet before delivery. Eating lots of green vegetables such as broccoli which are rich in antioxidants can boost the immune system so you won't be susceptible to disease.
In addition, you can also 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 are good for good bacteria in the body. The good bacteria themselves will be a source of energy needed by the immune system in order to maintain the immune system.
3. Relax and avoid stress
Feelings of happiness, tension, and fear inevitably arise just before childbirth. If you are too tense and worried about what will happen, it could be that the cortisol hormone in your body increases and will cause stress.
This of course will interfere with the health of your body. For that, you can take a childbirth class or try meditation to calm your mind. You are also advised to manage stress so as not to overdo it. For example, by taking deep breaths or talking to your partner about your worries.
4. Moderate exercise
Swimming or moving your body is good exercise during pregnancy. These activities raise your heart rate and help increase your endurance.
If your exercise is simply taking a walk, try to enjoy the morning air and sunshine. However, remember to always be careful and don't exercise too hard.
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