Ramakrishna Medical Centre

Balanced nutrition Eat a variety of nutrient-rich foods including whole grains, fruits, vegetables, lean proteins and healthy fats. Stay hydrated by drinking plenty of water Stay away from raw or undercooked meat, unpasteurized dairy products and high-mercury fish (like shark, swordfish and king mackerel)  Prenatal care Schedule your first prenatal visit with your healthcare provider Begin taking prenatal vitamins if not already started. Manage morning sickness Eat small, frequent meals throughout the day Ginger tea, lemon water and bland snacks (like crackers) can help ease nausea Exercise Moderate exercise like walking, swimming or prenatal yoga can help maintain fitness and reduce stress. Avoid high-impact activities or those that may increase the risk of injury. 

  Breathing techniques Controlled breathing techniques during labour can help manage the urge to push encourage a slower, more controlled delivery. Perineal massage Regular perineal massage from around 34 weeks of pregnancy can help stretch and prepare the perineal tissues for birth. This can increase elasticity and reduce the likelihood of tearing. Pelvic floor relaxation Learning to consciously relax the pelvic floor muscles during labour can help reduce resistance and tension, minimizing the risk of tearing. Hydration and nutrition Staying well-hydrated and maintaining good nutrition can support overall tissue health and elasticity, potentially reducing the risk of tearing.