"One of the chief causes of trouble is improper diet. Another is improper dress. A third, lack of exercise.
"But to deal with one at a time, we will place diet first. It is necessary that a pregnant woman should have food that is nourishing but not heating for the blood. It should be eaten at regular hours and in moderate quantities. Very few people can successfully eat and drink at one time, so it will be much better to drink some time before or after meals. It is desired to avoid development of bone and muscle, as it is this growth that renders the labor so hard. By choosing food that lacks these qualities much trouble may be avoided. All the vegetables and all the fruits are beneficial, but all animal food is injurious, in my opinion.
"All rich food, such as pastry, cakes, confectioneries, gravies and fat meats should be avoided. Tea and coffee are nerve and brain stimulants, therefore injurious to both mother and child. Wines or liquors of any sort are very much to be condemned. All cereals may be used freely, though the oat products are not to be so well recommended as the wheaten grains, since oats are more heating. Eat very freely of all fruits, particularly the acid sort. Oranges and lemons stand first, then apples, peaches and plums. Bananas are very good, especially when eaten in the morning before taking other food. Be sure and not eat too much of anything. It is better to feel a little hungry than to eat an ounce too much. Those who desire a warm drink may find some cereal coffee palatable and beneficial. Whole wheat or brown breads are more desirable than white breads, as they contain less starch properties.
"The 'morning sickness' may be done away with by eating several plain crackers—soda or graham—before rising. Eat them while lying down, and lie still for five minutes. Then get up slowly and gently. The juice of a lemon or a banana will often do the same towards removing this weakening annoyance. Generally if fruit is eaten just before going to bed, no nausea is felt in the morning.
"As to dress: No garment should be worn that throws any weight or pressure anywhere. Hang all from the shoulders. A corded waist with shoulder-straps, and buttons for the skirts, will be comfortable. By all means have everything as light in weight as possible. Dress warmly, but let nothing be tight or heavy. Wear low-heeled, broad-soled shoes, so as to keep the legs and feet from swelling under the strain of the extra weight they must carry.
"Plenty of judicious exercise is necessary. Housework and light gardening are unequaled, though the heavier work, such as washing, scrubbing or lifting, reaching up, pulling, or any kind of strain, is dangerous. Climbing stairs and hills is one of the best exercises. Breathe deeply and fully, filling the lungs all the way down. The majority of women only breathe with the upper part of their lungs, and have no chest expansion. A healthy woman ought to be able to increase her chest measure at least two inches by a full inhalation. Deep breathing not only gives the mother more strength, but it gives the unborn child a gentle exercise by means of the motion of the mother's body at each breath, and renders its whole system purer and stronger. Keep the mouth closed, and this forces deep breathing. Climb hills and stairs with mouth shut, head well up, shoulders back, and breathe as fully as possible while climbing.
"Exercise freely, but do not overdo it. Any fatigue drains from the fetus its vitality and development, which is its birthright, and which is the duty of every woman to give her child.
"A tepid sitz bath, taken for fifteen minutes just before going to bed, will induce sound, refreshing sleep, and at the same time keep the parts pliable and soften the muscles. Dry thoroughly and cover warmly, to avoid risk of chill. Frequent bathing in cold water will keep the circulation good, and should always be followed by gentle rubbing with a rough towel. Massage with olive oil will remove any tendency to a tension of the skin as it is distended.
"A strong solution of alum applied to the nipples each night, and allowed to dry on, will harden the skin and prevent soreness from nursing.
"Maintain as erect a position at all work as possible, as stooping brings pressure where it will do the most harm.