PSY/280: Human Growth and Development
November 18, 2010
Professor Donald Collins
To: Pregnant and Postpartum Women
From: Developmental Psychologist Dr. Sanchez
Date: November 18, 2010
Subject: Prenatal and Postpartum Activity List
Taking care of your health is essential not only for your own personal benefit but also to the well being of your growing baby. The importance of a healthy diet and exercise cannot be more critical during the pregnancy and postpartum stages of a woman's life. There are few changes that alter a woman's life hormonally, physically, and mentally. So that you can better be prepared for these experiences, I have prepared a healthy activity list below that I believe will positively affect the infant's future development and your well being. •Nutrition during and after pregnancy is important. Make sure to eat at least five small meals a day. Your diet should consist of foods rich in proteins, carbohydrates, saturated fat, iron, vitamins and minerals. Stay hydrated by drinking plenty of fluids but avoid caffeinated and alcoholic drinks. Proper nutritional habits should be established at the start of this second life.
•Exercise regularly, preferably in the morning. An exercise program during this time should focus on things like posture, abdominal strength, support of the pelvic organs, energy and endurance. Walk at least a mile a day. Focused breathing drills, core and pelvic floor strengthening exercises, and cardio/endurance and flexibility training are all integral components, and will help you not only through delivery, but also to be better conditioned for taking care of your baby after it is born. Better still, you will be in much better shape for returning to your pre-pregnancy fitness level. It is important to stay active even until before you do into labor.
•Get as much rest as possible and sleep in when you can. Getting extra rest will help you stay out of the...