21st week

1. Clumsiness: Many expectant mothers experience clumsiness during pregnancy due to hormonal changes, increased weight, altered posture and shifts in balance. Hormonal changes affect ligaments and joints, leading to a sense of instability and coordination difficulties. Opt for shorter walks, avoid stairs and maintain balanced sitting and sleeping positions.

2. Feeling hot: Hormonal fluctuations and increased blood volume often lead to feeling hot during pregnancy. Extra weight and the metabolic heat from your growing baby contribute to this. Opt for light, breathable cotton clothing and stay well-hydrated. Shield yourself from direct sunlight and use cool compresses if necessary.

3. Stretch marks: The topic of stretch marks is one with myriad questions and elusive answers. It largely depends on your body structure. Some may encounter a few extra lines, while others may see none at all. Remember, they’re a testament to the life you’ve nurtured, simple as that.

4. Heartburn: Hormonal shifts and pressure from the growing uterus cause heartburn. The hormone progesterone relaxes digestive muscles, including the lower esophageal sphincter, allowing stomach acid to flow upward. Opt for smaller meals, avoid heartburn-triggering foods, especially spicy ones. Tame your cravings and consider herbal beverages for relief.

5. Braxton hicks: They are contractions that manifest as a tightening sensation in the abdomen, akin to a flexed muscle. Unlike labour contractions, they are generally painless and brief. They can resemble genuine contractions, but with proper rest and hydration, they usually subside. If unsure, always consult a healthcare professional.

6. Bleeding gums: Usually not a cause for concern unless they cause discomfort.

Pregymatic’s suggested medical monitor for moms:

During the 21st week, your healthcare provider might recommend certain routine tests and screenings:

• Routine blood tests
• Urine tests
• Gestational diabetes screening
• Anomaly scan (ultrasound)
• Rh antibody screening
• Genetic testing

In summary, this week is about embracing the spectrum of experiences, both expected and unexpected. Planning for all scenarios is part of preparation. These symptoms and their details are meant to keep you informed, so remember to dismiss anything causing undue anxiety. Stay calm, stay happy.

Nourish your body, get adequate sleep and pamper yourself, for your body is the cherished home nurturing your growing foetus. Until next time, take care and goodbye, dear mama. Until we meet again!

With love and warmth,

Your fellow Indian Mother, Pregymatic.

Recipe for the 21st week – Avocado creamy dip

INGREDIENTS

1. Ripe avocado – 1 cup (100gms)
2. Hung curd –  ½  tsp
3. Lemon juice – ¼ tsp
4. Garlic clove – 1no
5. Chilli flakes – ¼ tsp
6. Salt – to taste

METHOD

1. In a blender, combine ripe avocado, garlic and hung curd.
2. Blend until smooth.
3. Transfer to a bowl.
4. Add lemon juice, chilli flakes and salt.
5. Mix well.
6. Serve with boiled veggies, bread, or roti.

NUTRITIONAL VALUE

1. Avocado 100 gms  –  400 – 450 mg of potassium, 10 gms fibre.

2. Hung curd 100 gms – 94 kcal, 11 gms of protein

NUTRITIONAL BENEFITS

Avocado and hung curd (also known as Greek yogurt) are both nutritious foods that offer a range of health benefits. Let’s take a look at the nutritional benefits of each.

1.Avocado

Healthy fats: Avocados are rich in monounsaturated fats, specifically oleic acid, which is heart-healthy and can help lower bad cholesterol levels.

Fibre: They are a good source of dietary fibre, which aids in digestion, helps maintain a feeling of fullness and supports digestive health.

Vitamins and minerals: Avocados contain vitamins such as vitamin K, vitamin E, vitamin C and several B vitamins. They also provide minerals like potassium, which is important for maintaining proper fluid balance and heart health.

Antioxidants: Avocados contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration.

Skin health: The healthy fats and antioxidants in avocados can contribute to healthy skin by supporting hydration and fighting oxidative stress.

2.Hung curd (greek yogurt):

Protein: Greek yogurt is high in protein compared to regular yogurt. Protein is essential for building and repairing tissues, as well as maintaining muscle mass.

Probiotics: It contains live and active cultures of beneficial bacteria that support gut health. These probiotics can help improve digestion and boost the immune system.

Calcium: Greek yogurt is a good source of calcium, which is crucial for maintaining strong bones and teeth, as well as supporting nerve and muscle function.

Low in sugar: Greek yogurt typically contains less sugar than flavoured yogurts, making it a healthier choice, especially for those watching their sugar intake.

Satiety: The combination of protein and fat in Greek yogurt can help you feel full and satisfied, which may aid in weight management.

Combining avocado and hung curd:

Combining avocado and hung curd can create a nutritious and tasty snack or meal option. The healthy fats from avocado, along with the protein from Greek yogurt, can provide a satisfying and balanced combination. You can blend avocado and hung curd together to make a creamy dip, spread it on whole-grain toast, or use it as a topping for salads. The combination of these two foods can offer a mix of healthy fats, protein, fibre, vitamins and minerals, contributing to a well-rounded diet.

Remember that individual nutritional needs can vary, so it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Wishing you a joyous and healthy pregnancy journey!

Always only speak to a health care service provider for all pregnancy related queries and diet recommendations.