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Massage During Pregnancy - Important Precautions & Right Techniques
Pregnancy, without a doubt, can be one of the most stressful times of your life. Whether it is your first time or not, the stress levels endured by mothers-to-be do not reduce by much. In these trying times, care must be taken to ensure that you remain as stress-free as possible, in the circumstances. After all, stressful experiences are not good for the growing child.
One of the most common methods to alleviate stress-related problems is a good, long massage. Although massages can be done for any individual, it works great to help mothers too.
What is a Prenatal Massage?
A prenatal massage is not different in many ways to a regular massage. The aim of the action is to help the mother become relaxed, work out tension from muscles, reduce soreness and improve the flow of blood in the body. The actual body parts covered may range from foot massages in pregnancy, to head massages when pregnant. Prenatal massages are tailored to the common areas of soreness in mothers-to-be and customised towards the needs of pregnant women.
Prenatal massages must only be carried out by trainers certified in such massages, as there are some differences in the massage techniques and areas to focus on in the case of pregnancy massages. For example, pregnancy tends to weaken ligaments, which make them rather unstable, especially under the application of force. Also, certified trainers know the right spots most affected by the travails of pregnancy, and also have an idea of which areas to avoid.
When Can You Have a Massage?
Although it sounds harmless and it really is, there is a misconception that a prenatal massage at the start of the pregnancy is harmful to the formation of the foetus. As a result, many massage centres do not allow pregnancy massages for women in the first trimester of their pregnancy. However, it has been found that the massages do not affect the child, in any way. Most experts recommend getting these massages throughout the period of pregnancy, as they are beneficial. The usual schedule is to get one every two weeks up to the third trimester, and then, a massage every week.
Benefits of Massage During Pregnancy
Among the many benefits of a prenatal massage, a few are listed below.
Helps alleviate stress on the joints, which are always bearing the weight
Reduces stress in the muscles of the body, and the associated tendons and ligaments
Reduces many common discomforts which affect pregnant women, including back pain, foot pain, headaches, leg cramps and stiffness in the joints
Alleviates the risk of heartburn, fatigue, acid reflux, nasal congestion and hip joint pain in mothers
Improves blood circulation, which helps increase the strength of immunity and removal of toxins
Reduces the chances of depression, stress, and anxiety by restoring the hormonal balance in the body
Facilitates the release of endorphins in the body, which helps the mother sleep easily and feel more relaxed
Increases muscle tone and flexibility, which helps the mother carry the extra weight easily
Helps keep the blood pressure in the normal range and reduces the load on the heart
Improves the health of the skin, and the underlying tissues
Increases the blood flow to the uterus and placenta, to help the baby
Imparts a sedating effect on the nervous system, and facilitates easier delivery of the baby
Things to Do Before a Massage
The massage has to be done carefully since it has a direct effect on the health of the mother and baby. There are many things to note, depending upon whether the massage is done at home or in the clinic.
Massaging at Home:
While getting a massage in the comfort of your own home, you only need to remember to stay as relaxed as possible. Talk to your masseuse, and elaborate on the sore areas and the areas which do not need much care.
Massaging at the Clinic:
If you plan to get a massage from a certified practitioner at his clinic, you first need to get comfortable with the surroundings of the room. You need to have a talk with your practitioner too, and may even be asked to shed all clothing for the massage to happen smoothly.
How to Lie on the Massage Table When Pregnant?
Especially at the later stages of your pregnancy, you should never be lying on your back to get the massage. This can compress any of the blood vessels running through your back, and consequently, lower blood pressure. Usually, prenatal massages are done with the mother lying sideways, even if it is an oil massage during pregnancy. However, some tables have deep cut-outs in the belly area, which enable the mother to lie face down comfortably.
Are There Any Areas to be Avoided During a Massage?
There are not many areas to be avoided during the prenatal massage, except for a few spots in the ankles or palms, as they tend to cause contractions in the uterus. Therefore, it is best to get the opinion of a certified masseuse before proceeding with the prenatal massage.
Precautions for Prenatal Massage
The most important precaution to take is to clear the possibility of a massage with your doctor. Discuss any existing medical conditions, and ask your OB/GYN if you are in the right condition to be receiving the massage.
If you are getting the massage from your husband or friends, not an expert, make sure that they understand how an oil massage during pregnancy is different from a massage during normal times. Educational articles and Youtube videos will help greatly. As much as possible, try to have it done by an experienced practitioner itself.
Also, remember not to use any substances that you are allergic or averse to in the massage. This is supposed to be a relaxing affair, and more stress or discomfort will not help the mother in any way.
Pregnancy Massage at Home
The best place to get a massage, prenatal or not, is the comfort of your own home. However, there are a few things to note before carrying out the prenatal massage.
Right Techniques for the Massage
Back: The massage for the aching back must begin from the nape of the neck, and proceed down up to the hips, in a firm manner. Any pressure on the spine, however, must be avoided to prevent problems.
Buttocks: The bone at the base of the spine needs to be massaged softly, with fist and knuckles, while the tailbone area needs to be avoided.
Legs: Reducing the strain on the legs can be done by stroking the legs in a circular or sideways motion, starting from the foot and moving up to the buttocks.
Hands and Feet: Muscle soreness is usually not the problem here; fluid retention, which causes swelling, is the main cause of discomfort. The massage should increase blood circulation and should be done with the thumbs working towards the centre of the body.
Neck: The stress in the neck muscles can be eased by massaging the shoulders from a wide position using the thumbs
Tips for the Partner While Giving the Massage
The atmosphere plays a huge part in helping your wife relax, so make sure to dim the lighting and put on some scented candles!
Make sure that your wife is lying in a comfortable position, and use pillows to make her more comfortable.
If you plan to use any aromatherapy oil, ensure that it is safe to use during pregnancy, and diluted properly.
Use only gentle stroking movements on the body, since deep movements can cause pressure, especially in the abdomen area.
Finally, feedback from the mother is the most important aspects. Understand what makes her comfortable, while taking care not to stretch or pressure any uttering ligaments.
Alternatives to Prenatal Massage
There are not many alternatives to a proper prenatal massage, as it can have wonderful effects when it is carried out in the right way. However, some common massage-like practices. which can be practised as alternatives. include shiatsu techniques or the practice of acupuncture. Acupressure and foot reflexology are other alternatives, which have similar effects on the mother.
Is It Safe to Get Prenatal Massages Throughout the Entire Pregnancy?
While there have been a few reports of massage clinics not performing pregnancy massages on mothers in their first trimester out of the fear of miscarriage, it has been found that these fears do not have any scientific standing whatsoever. A pregnancy massage can be received throughout the duration of the pregnancy, with the ideal schedule being one every two weeks until the third trimester, and one every week from there on.
Can a Pregnant Woman Give a Massage to Herself?
Pregnant women may not always have people nearby, so they might have to rely on themselves for that massage they crave. However, there are many limitations associated with self-massaging, as there are many parts which are hard to reach on your own. While the feet and arms can be massaged well, it is difficult to reach the neck and back satisfactorily.
For a relaxing belly massage, sit against a couple of pillows on your bed, in such a way that your body is at a 45-degree angle, and stroke your belly in motions towards the heart (upwards). Apply lotion/oil as needed. You can also try a head massage with your favourite, calming essential oil. Simply rub your temples in a gentle, circular motion, trace along your eyebrows, and return to your temples. This head massage even works as a pre-bedtime ritual.
When to Avoid Massages?
Massages need to be avoided when you are experiencing nausea, morning sickness or bouts of vomiting.
Pregnant women with a high risk of miscarriage also need to avoid prenatal massages.
High-risk pregnant women, afflicted with placental abruption or preterm labour, also need to avoid pregnancy massages.
What to Expect After the Massage?
After the massage, women experience deep sleep and an overall relaxed feel. The improved blood circulation and reduction of muscle soreness also help them cope up with the increased weight better and makes them feel rejuvenated and refreshed for extended periods of time.
The pregnancy massage or prenatal massage can work wonders in making you feel more at ease, and comfortable. However, like with every action, massages too have to be done with care in the right way. Make sure you get a massage from a trained individual so that both you and your baby are able to benefit from it.
Also Read: A Quick Guide to Postnatal Massage Read more
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5 Makar Sankranti Recipes to Sweeten the Flavour of the Festival
Makar Sankranti is a popular harvest festival celebrated in India. Although Makar Sankranti is known by different names in the different parts of the country, the zest to celebrate this festival remains the same all over India. This ancient festival of Hindus is observed according to solar cycles. Makar Sankranti denotes the entry of the sun into the zodiac sign, Capricorn (Makar), which marks the beginning of the sun’s journey towards the north (Uttarayan). From this day onwards, the days begin to be longer, and the cold wintry days make way for the surreal spring.
In India, no celebration is complete without sweets. The same holds true for Makar Sankranti. So, why wait, when food is the topic of our discussion? We bring some authentic Makar Sankranti sweet recipes for you. Do give them a try!
5 Sweets To Make This Makar Sankranti
This auspicious festival has its own traditional and savoury treats. We know you want to make them too, and you can - they are simple enough to prepare at home! Here are a few Makar Sankranti favourites that you can make this year.
1. Tilgul Vadi
Tilgul vadi is made with jaggery and sesame seeds and is one of the traditional Makar Sankranti sweets. In Maharashtra, people give this sweet to their near and dear ones, and greet, ‘Tilgul ghya god bola’, which means ‘eat this sweet and talk sweetly or politely’. Here goes the recipe -
Ingredients
Jaggery (Gur) - 3/4 cup
Sesame seeds - 3/4 cup
Roasted and ground peanuts - 1/4 cup
Ghee (Clarified butter) - 1 tbsp
Milk - 1-2 tbsp
Cardamom powder - 1/2 tsp
Dry grated coconut - 1/2 tbsp
How to Make
Roast the sesame seeds till they turn golden brown.
Allow the sesame seeds to cool; later, grind half the portion to form a coarse powder, and keep aside.
Heat a pan and melt the jaggery in it on a low flame.
Once the jaggery melts and forms bubbles, turn off the flame.
Add the sesame seeds, sesame powder, roasted peanut powder, cardamom powder, ghee, and milk to the melted jaggery.
Stir the mixture well; it should be lumpy now.
Grease a rolling board and rolling pin with some ghee.
Transfer the jaggery mixture to the rolling board and roll it to form a circle. The flattened jaggery should be thick.
Sprinkle the dry grated coconut and sesame seeds on the rolled mixture evenly, and gently roll the pin on it so that the coconut and sesame seeds get embedded in it.
Let it cool, then cut into squares.
Eat away and share with your family members too.
2. Peanut Chikki
Peanut chikki is another sweet made during Makar Sankranti, Lohri, or Pongal. It is made with jaggery and is a perfect sweet to gorge on to keep your body warm. Let’s take a look at the recipe of this sweet delight.
Ingredients
Roasted, husked peanuts - 1 cup
Jaggery powder - 1/2 cup
Water
Oil - 1 tsp
How to Make
Jaggery Syrup
Heat a heavy-bottomed pan and put jaggery powder in it. You can also use a jaggery block if you like.
Add some water to it.
Keep stirring the powder so that the jaggery powder dissolves completely.
Cook the jaggery syrup on a low flame, and let it cook till it turns hard.
To check the consistency of the jaggery syrup, take a bowl of cold water and put a drop of jaggery syrup in it. The drop should turn solid and crack easily after you take it out from the water.
The syrup should be firm but sticky.
Peanut Chikkis
When the jaggery syrup reaches the desired consistency, add peanuts to it, and mix well.
Turn off the flame and quickly pour the mixture on a plate greased with ghee.
Spread the mixture evenly on the plate using a rolling pin. The flattened mixture should be around 1 cm thick.
Cut into rectangles, and eat once it cools.
3. Murmura Laddoo
Murmura laddoos are perfect if you want something sweet and crispy. Murmura laddoos made with puffed rice and molten jaggery taste delicious and are a popular Makar Sankranti sweet.
Ingredients
Grated jaggery - 3/4 cup
Murmura (Puffed rice) - 3 cups
Ghee (Clarified butter) - 1 tbsp
How to Make
Heat a pan and dry roast the murmura on a low flame for 2 minutes. Transfer it to a bowl and keep aside.
In the same pan, heat the ghee on a low flame and add jaggery to it. Keep stirring the jaggery to melt it.
When the jaggery melts completely, add the murmura and mix them together gently.
Turn off the flame and let the mixture cool for a minute.
Grease your palms with ghee and take a handful of the mixture in your palm.
Make a ball by pressing the mixture between your palms. However, be very careful as the murmura and jaggery mixture will be hot.
Make a few more with the remaining mixture and your murmura laddoos will be ready for the festival.
4. Patishapta
Makar Sankranti is known as Poush Sankranti in Bengal; come this festival, and you will find delicious sweets in every Bengali household. Patishapta is one such yummy sweet that Bengalis make during this festival. Patishaptas are thin crepes made with refined flour, semolina, and rice flour. Here’s the recipe -
Ingredients
For the batter
All purpose flour (maida) - 1 cup
Semolina (rawa) - 1/2 cup
Rice flour - 1/4 cup
Milk - 2 cups
Oil as required
Filling
Desiccated coconut - 3 cups
Jaggery - 1 cup
Dry fruits
Khoya
Cardamom powder - 1/2 tsp
How to Make
Filling
Heat a deep wok on low flame. Dry-roast the desiccated coconut in the wok for 2 minutes.
Add the jaggery to it and mix well. Alternatively, you can also use sugar or condensed milk.
Keep mixing the two ingredients; jaggery will take some time to melt, so be patient.
Once you notice that the coconut and jaggery mixture is not sticking to the pan, add khoya to it.
Stir it continuously for 2 - 3 minutes.
Add cardamom and dry fruits of your choice.
Mix the dry fruits and turn off the flame.
Transfer it to a wide plate, and let it cool.
Patishaptas
Take the maida, rawa, and rice flour in a bowl. Mix well.
Slowly, add milk to the above mixture and keep mixing it. It should not have lumps in it.
Keep the mixture aside for half an hour.
Heat a non-stick pan and add a little amount of oil to it.
Pour a ladle full of batter on the pan, spreading it evenly. It should look like a small dosa. Once the crepe turns pale golden, flip it to cook the other side.
Take 1-2 tbsp of the filling in your palm; place it lengthwise in the centre of the patishapta, and cover it with the edges.
Press it gently with a spatula to give it a shape of a frankie.
Serve warm or cold.
5. Sakkarai Pongal
Sakkarai Pongal or sweet Pongal is one of the many popular dishes prepared in Tamil Nadu during Pongal. It is usually made with gram, jaggery, rice, and dry fruits. Here’s the recipe for you. Try it at home.
Ingredients
Raw rice - 1 cup
Moong dal - 1/4 cup
Grated jaggery - 1 cup
Cashews - 2 tbsp
Raisins - 1 tbsp
A small pinch of edible camphor
Cardamom powder - 1/4 tsp
Ghee (Clarified butter) - 1/2 cup
Water as required
How to Make
Dry roast the dal in a heavy-bottomed pan till it turns fragrant. Leave it to cool.
Wash the dal and rice thoroughly.
Mix them and pressure cook for 3 whistles.
Meanwhile, heat a pan and take the jaggery in it. Add some water and melt the jaggery.
Stir it well till the jaggery turns thick and sticky. Once it turns thick, turn off the flame and keep aside.
The dal and rice will be cooked by now. Remove the lid and mash them well.
Take the mashed dal and rice in a deep wok; add the jaggery syrup to it, and mix. Next, add cardamom powder to it, and cook on a low flame till the mixture starts to bubble. Turn off the flame.
Heat a pan, and add some ghee to it. Fry cashews till they turn golden-brown in colour.
Add the fried cashews, raisins, and camphor to the dal-rice-jaggery mixture and stir it.
Your sakkarai pongal is ready.
So, these are some sweets that you can make for Makar Sankranti. Makar Sankranti is almost upon us, so get busy making these sweet treats. Give the store-bought sweets a miss this year, instead, make them at home. Happy Makar Sankranti!
Also Read
Makar Sankranti Activities for Family
Information about Makar Sankranti Festival for Kids
Popular Festivals of India - Facts for Children Read more
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The Baby Food Chart That Will Change How You See Meal Time
You are planning to introduce solids for the first time and your doctor has given a green signal. What now? Cereals or vegetables, fruits or fish? Introducing Solid Food Chart for babies to help you out here!
A new born baby gets all his nourishment from his mother’s milk. Solids should be introduced only once your little one’s digestive system is strong enough to resist infection. You also need to check for the signs that your little one is ready for solids. Ensure he’s able to hold his head up and close his mouth on a spoon, for instance.
Once you are convinced and ready to start out, a solid food chart for babies as per age can guide you on the whens, whats and how much of different foods. Check out this detailed baby food chart and breathe easy!
Baby Food Chart Month by Month
1st Month
Doctors recommend only breast milk at this time. Formula feed (2-4 ounces per day) only if your baby rejects breast milk. The frequency should be 6-10 times a day or whenever your baby demands. Solids should be strictly avoided.
2nd Month
This is a repeat of the first month. Feed your infant 6-8 times a day. Look out for signs like lip smacking and fist sucking which are generally signs that your little one is hungry.
3rd Month
Your 3-months baby food chart will look very similar to the previous 2 months- no solids and feeding 4-6 ounces around 6-8 times per day.
4th Month
It’s recommended to start with iron fortified rice cereals mixed with breast or formula milk in your 4 months baby food chart. You can experiment with juices, cereals and vegetable puree post a go ahead from your doctor. Restrict to a few spoons and a single serving a day initially. You can go up to 6-7 feeding during a day. Look for any signs of cold, allergy, diarrhea or vomiting in the event of which such foods need to be discontinued immediately.
New Foods To Consider
Iron-fortified rice cereal
Oatmeal-based cereal
Fruit juices
Vegetable puree
5th Month
There are no major changes in 5 months baby food chart. You can increase the fruit juice/pulp to 10 spoons/day and precooked vegetable puree to 8 ounces. The only extra caution that must be taken is that your child should not reject breast milk in light of his new found taste for solids.
6th Month
Your baby might have started teething and will try to move his tongue inside his mouth. A ceiling of 4-6 feedings in a day should suffice. Do increase the servings depending upon his intake. Don't try to force him while you follow 6 months baby food chart. Also be mindful of important considerations while weaning your baby.
New Foods To Consider
Light pulses
Fruit juice
Boiled and mashed rice
Lightly roasted vermicelli
7th Month
You can introduce yogurt in your baby’s food chart now. Don't exceed 6 feedings. Follow the same routine in your 7 months baby food chart with cereals, fruits and vegetables.
8th Month
Your baby now grows more adventurous with his fingers and food and actively participates in the eating process. You can introduce small portions of lean meat in your baby’s diet depending upon his capacity to digest. You should also increase the portion of textured foods like small cubes of vegetables in your 8 months baby food chart. However, be extra careful that he doesn't choke on the pieces.
New Foods To Consider
Small fruit or vegetable chunks
Minced lean meat
Textured grains
9th Month
His dependence on milk will reduce. But breast milk should be given 4-6 times a day You can give him cereals,vegetables, lean meat and fruit juice as before. You can also go for minced meat mashed egg white and grains. 2 servings of fruits and vegetables are essential with a quarter cup of yogurt and half cup of lean meat. Take care not to feed any packed, canned food or junk food. You can make your 9 months baby food chart exciting by introducing pasta and cheese of the softer kind.
New Foods To Consider
Pasta
Soft cheese
Chunkier fruit and vegetable pieces
10-12th Month
10-11 months baby food chart can be clubbed till he’s a year old. By this age your baby is better suited to hold objects as well as appreciate taste. Along with breast or formula milk, you can give him boiled or blanched vegetables, fresh fruit juices, scrambled eggs, lean meat and soft cheese. He will try eating himself so it’s best to give him finger foods like banana and other fruit or vegetable pieces. Again, 2 servings of fruit and vegetables and half a cup of meat and yogurt are enough. Remember not to overfeed him with food which he might find tasty.
New Foods To Consider
Scrambled eggs
Boiled eggs (shredded)
Banana pieces
Important Precautions While Feeding Your Baby
While this baby food chart month by month will come in handy, you should also ensure the following checklist:
Don’t introduce too many new foods together. Allow your baby’s taste buds and stomach to get adjusted to 1 variety for a week before introducing a new taste.
Avoid added sugar, salt or flavoring while preparing your kid's meals.
Insist on organic vegetables and fruits and wash them thoroughly prior to cooking.
Canned food, hard nuts, chocolates and cow’s milk are best avoided till the kids are older.
Always consult your doctor whenever in doubt.
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Tips to Consider While Travelling With Your Little Bundle of Joy
My husband loves travelling and so do I love to accompany him. After baby I was very tensed to travel as travelling with baby is never an easy job. When my baby was within 2 months it was my first travel to my in laws place journey of 8 hours with this little one was difficult to imagine for me.
I made the decision and took steps for the same which I want to share with you guys to make it useful for you too.
Steps to consider
1. Carry 2 bags first your babies bag which has all items needed after you reach your destination. List of items in this bag are
Medicines
Diapers
Clothes depending on the weather of destination
Blankets
Towel
Mittens cap and booties
Thermometer
Caps
Crib so that baby doesn't miss his home and feel secured
Babies toys
Breast pump
Bottl
Nail clippers
Wet wipes
2. Second bag which needs to be kept in the back seat where you sit with the baby. This should include:
2 pair of clothes to change if it gets dirty
Toys to keep baby engaged
Disposable bags which is environment friendly so that you dispose of babies diapers in an hygienic way
5 diapers
Medicine for flu and vomit
Tissues and wet wipes
Towel
Carry car seat which needs to be installed facing back side of the car and buckled well.Take frequent breaks so that the baby doesn't feel tired at a stretch and you can take some stretches and a cup of coffee. Click pics so that you can collect memories of your little ones. Ask help from your near ones so that they take care for a while when you get your dose of rest.
Hope my tips serve you better and you enjoy your travel with this bundle of joy without the panic of not carrying the desired stuffs . Enjoy the travel!
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Dr Priyanka Kalra has added a new answer
Guardian of 0 children
5 hours ago
Q. In my growth scan doctor found that 2 round cord has been partly around baby necks. Is there any problem with this. will I get normal delivery?
Dr Priyanka Kalra
Obstetrician and Gynaecologist
1 hour ago
A. better cesarean. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the child
Dr Ghouse has added a new answer
Guardian of 0 children
4 hours ago
Q. I m preganant in 5 month in twin baby. Last lmp is 22/12/2023. my expected due date
Dr Ghouse
Paediatrician
2 hours ago
A. 29.9.24. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sunita Mahato has added a new answer
Mom of a 1 m old child
4 hours ago
Q. #asktheexperts How to increase quantity of milk production?
Sunita Mahato
Mom of 3 children
4 hours ago
A. to increase milk take latction supplement as lactare...
take green papaya bottle gourd bitter gourd fennel seeds garlic oats ragi dalia sabudana ...
regular pumping increase milk use Babyhug electric breast pump...
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
4 hours ago
Q. hi doctor from two days i am eating milk cream with sugar and i want to burn it in my stomach I am 5 month pregnant plzz help ??
Dr Ghouse
Paediatrician
2 hours ago
A. at present weight no exercise is other than moderate walking. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. I am in my 8th month of pregnancy (last week), and for some reason I am continously facing lot of fatigue. I am feeling deprived of energy and I don't have any energy to do anything. resting isn't Helping in any way and taking small walks isn't too. what can be the possible reason and how to overcome this.
Read moreDr Ghouse
Paediatrician
2 hours ago
A. yes that can be both physical and psychological problems during pregnancy ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sai Prasanthi R L has added a new answer
Trying To Conceive
1 hour ago
Q. hi,
pls advice , after hcg tigger injection can we do intercourse to conceive and till when we can do ...trying to conceive
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
1 hour ago
A. Hello dear! We understand your eagerness and concern. It is advisable to check with your consulting doctor regarding this matter. Clarify your concerns and follow your doctor’s advice. Maintain a good personal hygiene routine and a healthy lifestyle
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