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3rd-trimester.html
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<!DOCTYPE html>
<html lang="en">
<head>
<title>Third Trimester</title>
<meta charset="UTF-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
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<body>
<!--Nav Bar-->
<div class="navbar" >
<div class="topnav w3-pink" id="myTopnav" data-toggle="collapse">
<a href="index.html" onclick="myFunction()" >Home</a>
<a href="#diet" onclick="myFunction()">DIET</a>
<a href="#precautions" onclick="myFunction()">PRECAUTIONS</a>
<a href="#yoga" onclick="myFunction()">YOGA</a>
<a class="icon" onclick="myFunction()">
<i class="fa fa-bars"></i>
</a>
</div>
</div>
<!--DIET -->
<!--DIET-->
<div class=" w3-white w3-padding-64 w3-container" id="diet">
<div>
<header class="w3-container w3-xlarge" style="color: crimson" >
<h1><b><p class="w3-left">Diet</b></h1></p>
</header>
<div class="row1 col-container ">
<div class="column1 ">
<div class="card1 ">
<img src="img/watermelon.jpg" alt="Alps" style="width:100%">
<p><b>Fruits:</p></b>
<p class="card">In your third trimester, you must take fresh fruits such as kiwis, strawberries, banana, and melon</p>
</div>
</div>
<div class="column1">
<div class="card1 ">
<img src="img/dal.jpg" style="width:100%">
<p><b>Lentils:</b></p>
<p class="card">These are rich in thiamine (vitamin B1) and fibers (5). You can make soup, porridge (dal), or stew with cooked lentils and have it in your meals.</p>
</div>
</div>
<div class="column1 ">
<div class="card1 ">
<img src="img/seeds.jpg" alt="Alps" style="width:100%">
<p><b>Seeds and nuts:</b></p>
<p>You can snack on sunflower seeds and dry fruits such as hazelnuts, walnuts added in your breakfast cereals and cereal bars. You can also opt for muesli with no added sugars in your breakfast or snacks and top it with fresh fruits like kiwi or raspberry to enhance its taste.</p>
</div>
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<div class="row1 col-container">
<div class="column1">
<div class="card1">
<img src="img/salmon.jpg" alt="Alps" style="width:100%">
<p><b>Salmon:</b>
<p>The third trimester is associated with the brain development of your baby. Salmon fish is a good source of omega-3 fatty acids and DHA, which is important for the development of your baby’s nervous system. However, you can have salmon in limited quantities and only if it is properly cooked. Go for home-made salmon.</p>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/eggs.jpg" alt="Alps" style="width:100%">
<p><b>Eggs:</b></p>
<p>It is a good source of choline, which helps in proper functioning of cells and in the rapid development of the baby. Choline aids in memory development and reduces the risk of renal and pancreatic disorders. You can have a thoroughly boiled egg in your breakfast.</p>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/milk_.jpg" alt="Alps" style="width:100%">
<p><b>Milk and milk products:</b></p>
<p>These are rich sources of calcium. By the third trimester, your calcium requirement increases . Milk and milk products along with calcium supplements as prescribed by the doctor will help you meet the requirement.</p>
</div>
</div>
</div>
</div>
</div>
<!--yoga-->
<div class="w3-row-padding w3-padding-64 w3-container" id="yoga">
<div>
<header class="w3-container w3-xlarge" style="color: crimson" >
<h1 class="w3-mobile"><b><p class="w3-left">Yoga</b></h1></p>
</header>
<h4><div class="w3-container w3-white w3-padding-32"><h4>You might already be doing prenatal yoga from the initial months itself. But as you approach closer to the due date, undertaking yoga exercises during third trimester of pregnancy starts getting difficult than before. Nevertheless, you can continue doing certain exercises in moderation without putting pressure on the belly.</h4></div>
<div>
<h1><P><b>Yoga Poses/Asanas You Can Try in the Third Trimester:</b></P></h1>
<h3 style="color: crimson">Rotation of Shoulders</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/rotation_shoulder.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>The movement stimulates the muscles present in the shoulder and the upper back, improving blood circulation. The flexibility of shoulder muscles increases as well, which reduces stiffness in the neck. The double arm exercise also helps stimulate the mammary glands of the mother.</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?
</h4>
<ul>
<li>Start with your right arm by placing the fingertips on the shoulder. Now, rotate the joint as if drawing a circular shape using your elbow. </li><p></p>
<li> Rotate it clockwise for five times and then reverse the direction, continuing to rotate for another set. </li><p></p>
<li>Repeat the same with the other arm. Breathe in when the arms are behind and breathe out when they are in front of you.</li><p></p>
</ul>
<h3 style="color: crimson">Cranking the Ankle</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/cranking_ankle.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>It increases blood circulation in the feet as well as brings relief to women suffering from edema or cramping, too.</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>Start with the right leg. Bend it and place it on the left knee, such that the foot is hanging on the other side. </li><p></p>
<li>Hold the toes with your left hand and the base of the ankle with your right hand. Now, gently turn the ankle around in as many degrees of rotation as possible, while holding the toes.</li><p></p>
<li>Rotate it clockwise for ten times and reverse the direction, rotating it for another ten. Repeat the same for the other foot, too.</li><p></p>
</ul>
<h3 style="color: crimson">Abdominal Stretch while Sleeping</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/abdominal_stretch.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>
Any complaints of constipation and indigestion can start getting alleviated by it. The spinal column gets a good exercise allowing you to sit for longer.
</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>Lie down and interlock fingers of both hands behind your head, allowing it to rest on them. Bend your knees so that the soles are flat on the ground.</li><p></p>
<li> Now, turn your head to the left side and bend the legs from your hip to the right. This will cause your spine to stretch. </li><p></p>
<li>Stay in this position for a few seconds and then return back. Switch by turning your head to the right and the legs to the left.
</li><p></p>
</ul>
<h3 style="color: crimson">The 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/butterflt1.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>
It takes care of soreness as well as relieves any tension present in the thighs. The weakness that you feel in your legs is gradually replaced with strength and energy.
</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>While sitting with legs spread out, bend them in such a way that the soles touch each other close to the body. </li><p></p>
<li>Now, relax the thighs, hold your feet with both hands, and move your knees up and down, as if to simulate the movement of a butterfly’s wings. </li><p></p>
<li>You can make use of your elbows to ensure your knees touch the ground, but do not apply a strong force. Do this 30 times and then take a break.</li><p></p>
</ul>
<h3 style="color: crimson">The Half 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/half_butterfly.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>This not only stimulates the legs but also affects the joints in the hip and the knee, which directly affect the ease of delivery, speeding up the process of labour.
</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>Sit just as before but bend only the right knee to bring the foot close to the body, keeping the other leg outstretched. Holding the toes with the left hand and resting the right hand on the knee, raise the knee upwards as you breathe in simultaneously. </li><p></p>
<li> Hold for a second and bring it down as you exhale. Make sure your torso does not move and the knee touches the ground. Repeat the same for the other leg after repeating ten times.</li><p></p>
</ul>
<h3 style="color: crimson">Lying Down on One Side</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/lying_oneside.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul><li>Helps in relaxing the body, stabilizing the mood, as well as orienting the baby’s position inside.
</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>Lie down on the mat on your left side, with your arm stretched upwards acting as a pillow. Place a pillow between your legs and rest your right knee and shin on it while bending it.</li><p></p>
<li>Let your right arm rest on your tummy for support. Relax in this position for at least 5-8 minutes.</li><p></p>
</ul>
<h3 style="color: crimson">Sleeping Like a Child</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/sleeping.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>Helps build strength in the knees, hips, as well as the back.</li><p></p>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do?</h4>
<ul>
<li>Kneel on your knees and hands. Then, spread your knees outwards but let your toes be touching down. </li><p></p>
<li>Now, take a deep breath and gently descend your hip onto your heels as you breathe out slowly. </li><p></p>
<li>Then, bend slightly to rest your forehead on a fat pillow before you, while keeping your arms outstretched ahead. </li><p></p>
<li>The final pose is similar to how a baby would sleep on its stomach while snuggling something.</li><p></p>
</ul>
</div>
<h3 style="color: crimson">The 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_pose1.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>Relieves stress from the spinal cord as well as the neck, and stimulates the hips, too.</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do ?</h4>
<ul>
<li>Kneel on your knees and hands. Inhale, while arching your back and bending your chin towards your tummy.</li><p></p>
<li> Exhale, by arching your back outwards as you lift your head and tilt it back as much as possible. Repeat as many times as needed. You can shake your hips gently as if you were wagging your tail.</li>
</ul>
</div>
<h3 style="color: crimson">Low Lunge</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/low_lunge.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>The stretching helps increase the flexibility of the muscles, easing the delivery process and helping with recovery</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do ?</h4>
<ul>
<li>Rest on your palms and gradually bring your right foot forward step by step, while keeping the left leg where it is. </li><p></p>
<li>Once that is stretched, place your hands on a slightly raised stool if needed and thrust your chest forward while inhaling. Repeat for a few breaths and then switch the legs.</li><p></p>
</ul>
<h3 style="color: crimson">The Garland Pose</h3>
<div class=" w3-panel w3-card w3-black">
<div class="w3-third w3-mobile w3-center">
<img class=" w3-third " src="img/garland.jpg" alt="Alps" style="width:100%">
</div>
<div class="w3-twothird " >
<b>Benefits:</b>
<ul>
<li>The pose in itself helps relieve the stiffness in thighs and knees, adding flexibility to the hips, and increasing the strength of the back.</li>
</ul>
</div>
</div>
</div>
<div>
<h4>How To Do ?</h4>
<ul>
<li>Stand with your toes pointing outwards slightly and knees open. Now gently crouch down maintaining the posture, and shifting your feet to support it.</li><p></p>
<li>Once crouched, join your hands in front of your chest, keeping your torso straight, and take deep breaths. If this gets uncomfortable, use a pillow to gently rest your butt on.
</li><p></p>
</ul>
</div>
</div>
</div>
<!--PREACUTION-->
<div class=" w3-white w3-padding-64 w3-container" id="precautions">
<div>
<header class="w3-container w3-xlarge" style="color: crimson" >
<h1><b><p class="w3-left">Precaution</b></h1></p>
</header>
<div class="row1 col-container ">
<div class="column1 ">
<div class="card1 ">
<img src="img/rawSp.jpg" alt="Alps" style="width:100%">
<p><b>raw sprouts</b></p>
</div>
</div>
<div class="column1">
<div class="card1 ">
<img src="img/alcohol.jpg" style="width:100%">
<p><b>Quit alcohol </b>
</p>
</div>
</div>
<div class="column1 ">
<div class="card1 ">
<img src="img/hotdog.jpg" alt="Alps" style="width:100%">
<p><b>Deli meats or Hot dogs</b></p>
</div>
</div>
</div>
</div>
<div class=" w3-white w3-padding-64 w3-container ">
<div class="row1 col-container">
<div class="column1">
<div class="card1">
<img src="img/stds.jpg" alt="Alps" style="width:100%">
<p>Get tested for STDs (sexually transmitted diseases)</p>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/smoking.jpg" alt="Alps" style="width:100%">
<h1>Quit smoking</h1>
<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>
</div>
</div>
<div class="column1">
<div class="card1">
<img src="img/avoid pet.jpg" alt="Alps" style="width:100%">
<h2>Limit exposure to pets</h2>
<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>
</div>
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