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1st-trimester.html
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<!DOCTYPE html>
<html lang="en">
<head>
<title>First Trimester</title>
<meta charset="UTF-8" />
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<a href="index.html" onclick="myFunction()" >Home</a>
<a href="#diet" onclick="myFunction()">DIET</a>
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<h1><b><p class="w3-left">DIET</b></h1></p>
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<img src="img/calcium.jpg" alt="Alps" style="width:100%">
<p><b>Calcium, vitamin D, protein</b></p>
<p class="card">Calcium, vitamin D, protein, healthy fats, and folic acid are very essential things in a diet and for these yoghurt, milk, and hard cheese are a great choice.</p>
</div>
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<img src="img/egg.jpg" style="width:100%">
<p><b>Eggs</b></p>
<p class="card">Eggs are a good source of proteins, vitamins A, B2, B5, B6, B12, D, E, and K, and minerals like phosphorous, selenium, calcium and zinc. Poultry is also an excellent source of proteins. Eating eggs and poultry meat in the first month of pregnancy will ensure the healthy development of the foetus.</p>
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<img src="img/leafy.jpg" alt="Alps" style="width:100%">
<p><b>Folate or folic acid</b></p>
<p>Folate or folic acid is essential for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord. Examples of folate-rich foods are dark green leafy vegetables like spinach and kale, asparagus, b, citrus fruits, beans, peas, lentils, avocado, Brussels sprouts, and okra.</p>
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<img src="img/fish.jpg" alt="Alps" style="width:100%">
<p><b>Fish</b></p>
<p>Fish is the best example of low-fat, high-quality protein.Fish is also a very good source of omega-3 fatty acids, vitamins B2, D, and E, and essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous.</p>
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<img src="img/fruits.jpg" alt="Alps" style="width:100%">
<h1>Fruits</h1>
<p>Fruits such as muskmelon, avocados, pomegranate, bananas, guava, oranges, sweet limes, strawberries, and apples all contain several vitamins, minerals, and antioxidants necessary for the growth of the unborn baby.</p>
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<img src="img/seedsA.jpg" alt="Alps" style="width:100%">
<h1>Seeds and Nuts</h1>
<p>Seeds and nuts are excellent sources of healthy fats, vitamins, proteins, minerals, flavonoids, and dietary fibre. Make sure you eat these regularly in the first month and also throughout your pregnancy for a healthy baby.</p>
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<h1><b><p class="w3-left">Yoga</b></h1></p>
</header>
<p><div class="w3-container w3-white w3-padding-32"><p>The benefits of yoga for women who are pregnant and postpartum are manifold. Research has shown yoga to decrease the perception of pain during labor, reduce physical discomfort during pregnancy and labor,
significantly reduce stress and sleep disturbance, as well as improve overall quality of life.There are certain asanas and poses which may
inhibit the flow of blood to the uterus and cause sprains or muscle spasms, which is why it is important to consult your yoga teacher and
doctor before you participate in any intense yoga classes.</p></div>
<div>
<p><b>Yoga Poses/Asanas You Can Try in the First Month:</b></p>
<h3 style="color: crimson">Bhujangasana</h3>
<p></p>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/Bhujangasana.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>Bhujangasana decreases the stiffness in your lower back. It increases the flexibility of your body and also elevates your mood.</li>
<li>It works as a great stress release.</li>
<li>It helps regulate metabolism, thus balancing the weight.</li></ul>
</div>
</div>
</div>
<div>
<h4>How To Do Bhujangasana?
</h4>
<ul><li>Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.</li><p></p>
<li>Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.</li><p></p>
<li>Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.</li><p></p>
<li>You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.</li><p></p>
<li>Press your hips, thighs, and feet to the floor.</li><p></p>
<li>Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.</li><p></p>
<li>To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.</li><p></p>
</ul>
<h3 style="color: crimson">Baddha Konasana (Butterfly Pose)</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/butterfly.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>Baddha Konasana stimulates your heart and improves blood circulation in your body. The pose relieves fatigue and anxiety.</li><p></p>
<li>It helps cure menstrual problems.</li><p></p>
<li>This asana also helps to cure asthma, flat feet, infertility, and high blood pressure. It is said that regular practice of this asana can keep you free of any kind of disease.</li><p></p></ul>
</div>
</div>
</div>
<div>
<h4>How To Do Bhujangasana?</h4>
<ul><li>Sit erect. Stretch your legs out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides.</li><p></p>
<li>Bring your heels as close to your pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet. Make sure that the outer edges of your feet must always be pressed to the floor.</li><p></p>
<li>Once you get comfortable in the position, quickly check to see if your pubis and tailbone are at equal distance from the floor. The pelvis must be in neutral position, and the perineum must be parallel to the floor. Make sure your torso is lengthened through the top of the sternum, and your shoulder blades are firmly pressed to the back. The sacrum also must be firm.</li><p></p>
<li>Always remember that your knees should never ever be forced on the ground. You can try to lower the heads of the thigh bones towards the floor. This will automatically bring your knees down. Hold the pose for about one to five minutes. Inhale, and lift your knees and extend your legs. Relax!</li><p></p>
</ul>
<h3 style="color: crimson">Bitilasana (Cow Pose)</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/bitilasana.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>Bitilasana improves your balance and posture. It calms your mind and removes stress. The pose stretches your spine and neck.</li>
<li>It massages the internal organs and also helps increase blood circulation throughout the body.</li><p></p>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do Bitilasana?</h4>
<ul><li>Start the asana on your fours in a tabletop position.</li><p></p>
<li>Make sure that your knees are placed right under your hips, and that your wrists are in the same line as your shoulders.</li><p></p>
<li>Let your head hang in a neutral position. Gaze softly at the floor.</li><p></p>
<li>Inhale, and lift your buttocks up towards the ceiling as you open your chest. Let your abdomen sink towards the ground. Lift your head and look forward or towards the roof.</li><p></p>
<li>Hold the pose for a few seconds. Then, breathe out and come back to the tabletop position.</li><p></p>
<li>This asana is a combination of two movements. The counter movement is as follows: Exhale. Drop your chin to your chest as you arch your back and relax your buttocks. It is called the Bitilasana.</li><p></p>
<li>Do the movement and counter-movement about five to six times before you come to a halt.</li><p></p>
</ul>
<h3 style="color: crimson">Marjariasana (Cat Pose)
</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/cat_pose.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>Marjariasana improves your digestion. It relaxes your mind, improves blood circulation and also purifies it. The pose works best for stress relief.</li><p></p>
<li>This asana helps to tone the abdomen while getting rid of unnecessary pockets of fat, slowly but surely.</li><p></p>
<li>The stretching relaxes the mind and removes all the stress and strain.</li><p></p>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do Bitilasana?</h4>
<ul><li>Stand on all fours, such that your back forms a table top and your feet and hands from its legs.</li><p></p>
<li>Your arms should be perpendicular to the floor, and your hands should be placed flat on the floor, right under your shoulders. Your knees should be placed hip-width apart.</li><p></p>
<li> Look straight ahead.</li><p></p>
<li>Inhale and raise your chin as you tilt your head backwards. Push your navel down and raise your tailbone. Compress your buttocks. You might feel a tingling sensation.</li><p></p>
<li>Hold the pose for a few breaths. Breathe long and deep.</li><p></p>
<li>This asana is a combination of two movements. The countermovement is as follows: Exhale and drop your chin to your chest as you arch your back and relax your buttocks.</li><p></p>
<li>Hold this position for a few breaths. Then, go back to the tabletop position.</li>
<li>Do the movement and countermovement about five to six times before you come to a halt.</li><p></p>
</ul>
<h3 style="color: crimson">Viparita Karani (Legs Up The Wall Pose)</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/viparita.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>It helps to relax tired, cramped feet and legs.</li><p></p>
<li>This is an asana that helps to soothe and calm the mind.</li><p></p>
<li>It relieves a mild backache.</li><p></p>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do Viparita Karani?</h4>
<ul><li>Find an open space near a wall and sit next to it, such that your feet are on the floor, spread in front of you, and the left side of your body is touching the wall.</li><p></p>
<li>Exhale. Lie on your back, making sure that the back of your legs press against the wall, and that the soles of your feet face upwards. It will take you a little bit of movement to get comfortable in this position.</li><p></p>
<li>Place your buttocks a little away from the wall or press them against the wall.</li><p></p>
<li>Make sure your back and head are resting on the floor. You will find that your body forms a 90-degree angle.</li><p></p>
<li>Lift your hips up and slide a prop under them. You could also use your hands to support your hips and form that curve in your lower body.</li><p></p>
<li>Keep your head and neck in a neutral position and soften your throat and your face.</li><p></p>
<li>Close your eyes and breathe. Hold the position for at least five minutes. Release and roll to any one side. Breathe before you sit up.</li> <p></p>
</ul>
<h3 style="color: crimson">Tadasana (Mountain Pose)</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/Tadasana.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>This asana helps improve body posture.</li>
<li>With regular practice of this asana, your knees, thighs, and ankles become stronger.</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do Tadasana?</h4>
<ul>
<li>Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.</li><p></p>
<li>You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly.</li><p></p>
<li>Strengthen the inner arches of your inner ankles as you lift them.</li><p></p>
<li>Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.</li><p></p>
<li>Look slightly upward.</li><p></p>
<li>Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes.</li><p></p>
<li>Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.</li><p></p>
</ul>
<h3 style="color: crimson">Virabhadrasana II (Warrior II Pose)</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/warrior.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>This asana strengthens and stretches the legs and ankles.</li><p></p>
<li>This asana helps to increase the stamina too.</li><p></p>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do Tadasana?</h4>
<ul>
<li>Stand absolutely straight and spread your legs about three to four feet apart.</li><p></p>
<li> Turn your right foot outwards by about 90 degrees and your left foot inwards by about 15 degrees. You need to make sure that the heel of your right foot is perfectly aligned to the center of the left foot.</li><p></p>
<li>Lift your arms sideways such that they are at your shoulder height. Make sure your palms are facing upwards, and your arms are parallel to the ground.</li><p></p>
<li> Take a deep breath, and as you exhale, bend your right knee. Your right knee should not overshoot your ankle. Your right knee and right ankle should form a straight line.</li>
<li>Now, gently turn your head, and look to your right.</li><p></p>
<li>As you get comfortable in the pose, you need to push yourself further. Stretch your arms, and gently push your pelvis down.</li><p></p>
<li>Stay in the pose as determined as a warrior and with a smile on your face. Keep breathing.</li><p></p>
<li>Inhale and come out of the pose. Drop your arms as you exhale.</li><p></p>
<li>Repeat the pose on your left leg by turning your left foot outwards by 90 degrees and your right foot inwards by about 15 degrees.</li><p></p>
</ul>
</div>
</div>
</div>
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<h1><b><p class="w3-left">Precaution</b></h1></p>
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<img src="img/drinking.jpg" alt="Alps" style="width:100%">
<p><b>Stay hydrated</b></p>
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<div class="column1">
<div class="card1 ">
<img src="img/alcohol.jpg" style="width:100%">
<p><b>Quit alcohol </b></p>
<p>Smoking during pregnancy is harmful to you and your baby. Quitting at any time during your pregnancy—especially in the early stages—is one of the best things you can do for your baby’s health</p>
<p></p>
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<img src="img/exercise.jpg" alt="Alps" style="width:100%">
<p><b>
Exercise</b>
</p>
</div>
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<div class=" w3-white w3-padding-64 w3-container " id="month-3">
<div class="row1 col-container">
<div class="column1">
<div class="card1">
<img src="img/stds.jpg" alt="Alps" style="width:100%">
<p><b>Get tested for STDs (sexually transmitted diseases)</b></p>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/smoking.jpg" alt="Alps" style="width:100%">
<p><b>Quit smoking</b></p>
<p>Smoking during pregnancy is harmful to you and your baby. Quitting at any time during your pregnancy—especially in the early stages—is one of the best things you can do for your baby’s health</p>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/avoid pet.jpg" alt="Alps" style="width:100%">
<p><b>Limit exposure to pets</b></p>
<p>Animal parasites have been known to infect humans. Although the effect of a parasitic infection on a fetus is unknown, the illness experienced by the mother cannot be good for the baby.</p>
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