by: Jane Thurnell-Read
It is always important to take whatever steps you can to be healthy, but while you are pregnant it is even more important: not only do you need to take good care of yourself, you are also profoundly affecting the life of another person – your baby. Here's 7 tips to help you along the way.
1.If you smoke, one of the most important things you can do is to stop smoking: babies born to mothers who smoke have a lower average birth weight, are more likely to be born prematurely, and are at greater risk of death from sudden infant death syndrome than babies of non-smokers. Sometimes mothers feel having a low birth weight baby could be an advantage as it will make the baby easy to deliver. This is not necessarily the case, as it may lead to an emergency delivery, which can result in all sorts of complications. Even if you are already pregnant, stopping smoking will benefit the baby for the rest of your pregnancy. It is not only the baby who benefits. You are likely to suffer from less morning sickness, experience fewer complications and have a more contented baby after the birth.
2. It is also important to pay attention to your diet. Many women feel they should ‘eat for two’, but research has shown that women only need an extra 200-300 calories a day while pregnant, and you may be eating those extra calories anyway. What is important is to ensure that you get the protein, vitamins and minerals necessary to build another human being. Those extra 200-300 calories should not be squandered on chocolate or crisps, but should be eaten as fruit, vegetables, etc. It is also important to increase your water intake, which will help avoid constipation.
3. It is generally a good idea to take a good quality multivitamin and mineral supplement too. There are now ones specially formulated for pregnant women. Ideally these should be started before you become pregnant, so that you are in the best shape possible for the pregnancy, and then continued throughout your pregnancy. An adequate supply of vitamins and minerals is important right from conception. For example, a deficiency of one of the B vitamins, folic acid, in the first month of pregnancy may lead to the baby being born with a cleft lip, congenital heart disease or spina bifida. Omega-3 fatty acids (obtained by eating oily fish, flaxseed oil, walnuts, spinach and spirulina, or taken as a supplement) are important for the development of the baby’s eyes and brain. Omega-3 also reduces the risk of premature birth and post-natal depression.
4. Nobody knows how much alcohol it is safe to consume during pregnancy, so many health experts feel it is better to avoid alcohol entirely for the sake of the baby. This can seem hard on the pregnant woman when everyone else is drinking, but it is important to remember that alcohol is a poison for the growing baby, and no caring mother willingly gives her baby poison.
5. Pregnancy is not a time to sit still. Although adequate rest is vitally important, most experts believe that healthy pregnant women should be taking 30 minutes of moderate exercise every day.
6. It is also important to minimise exposure to toxic chemicals while pregnant, so spending a lot of time painting the house and laying new carpets is not a good idea, especially in the early stages of pregnancy when the baby is particularly vulnerable.
7. Many women find pregnancy stressful, and this can be a particularly good time to turn to safe, non-invasive options such as Bach flower remedies, homeopathy, kinesiology and other therapies.
Making a new life is something miraculous. Doing the best you can for that new life starts long before you have the baby in your arms for the first time.
About The Author
Jane Thurnell-Read is an author and researcher on health, allergies and stress. She has written two books for the general public: "Allergy A to Z" and "Health Kinesiology". She also maintains a web site http://www.healthandgoodness.com with tips, inspiration and information for everyone who wants to live a happier, healthier life.
20 Haziran 2007 Çarşamba
Common Sense Approach To Weight Loss After A Pregnancy
by: Christoph Puetz
Every woman gains weight while she is pregnant. This is the way how it is and always has been. And it is as it is: It is also perfectly normal for a woman to want to lose weight after pregnancy. There is absolutely nothing wrong with aspiring to get yourself back into shape right after having giving birth to a baby. In fact - weight loss to a certain degree is certainly encouraged. Overweight just causes different health issues in the mid to long term.
However - it is very important that the woman takes a common sense approach when she is attempting to lose weight after a pregnancy. Keep in mind, the weight will not come off overnight, but it will come off if you "attack" it in the right way.
One of the biggest mistakes made by women is to try on clothes from before pregnancy. It is very important that you don't try to fit back into your pre-pregnancy clothes right after birth. Accept the fact that you will still be carrying around most of the fat you gained to help keep your baby safe and sound during pregnancy.
Usually it is recommended and acceptable that most women can safely lose between one and two pounds per week after giving birth. This "burn rate" will help ensure a safe, healthy and steady weight loss without compromising mom's health or the health of the new baby.
Do avoid becoming obsessed of how fast the weight has to come off your body. Having a goal is great and keeps you motivated. However - over-doing it will not bring the results expected. In fact, it might may things even worse. Pregnancy depressions are already common enough. There is no need to become depressed because the weight loss is not fast enough.
About The Author
Christoph Puetz is a successful entrepreneur and international book author. Examples of his search engine optimization work can be found at http://www.netservicesusa.com and http://www.highlandsranch.us
Every woman gains weight while she is pregnant. This is the way how it is and always has been. And it is as it is: It is also perfectly normal for a woman to want to lose weight after pregnancy. There is absolutely nothing wrong with aspiring to get yourself back into shape right after having giving birth to a baby. In fact - weight loss to a certain degree is certainly encouraged. Overweight just causes different health issues in the mid to long term.
However - it is very important that the woman takes a common sense approach when she is attempting to lose weight after a pregnancy. Keep in mind, the weight will not come off overnight, but it will come off if you "attack" it in the right way.
One of the biggest mistakes made by women is to try on clothes from before pregnancy. It is very important that you don't try to fit back into your pre-pregnancy clothes right after birth. Accept the fact that you will still be carrying around most of the fat you gained to help keep your baby safe and sound during pregnancy.
Usually it is recommended and acceptable that most women can safely lose between one and two pounds per week after giving birth. This "burn rate" will help ensure a safe, healthy and steady weight loss without compromising mom's health or the health of the new baby.
Do avoid becoming obsessed of how fast the weight has to come off your body. Having a goal is great and keeps you motivated. However - over-doing it will not bring the results expected. In fact, it might may things even worse. Pregnancy depressions are already common enough. There is no need to become depressed because the weight loss is not fast enough.
About The Author
Christoph Puetz is a successful entrepreneur and international book author. Examples of his search engine optimization work can be found at http://www.netservicesusa.com and http://www.highlandsranch.us
Successful Weight Loss After Pregnancy
by: Christoph Puetz
Pregnancy and gaining weight go along with each other. But once the little one is born the weight put on during pregnancy can be a concern for many women. How fast you lose weight after a pregnancy will depend on a number of factors, including the amount of weight you gained during your pregnancy.
Studies have shown that most women will lose anywhere from 8-16 pounds within the first 2 weeks of delivery. This weight is primarily attributed to the loss of excess fluid in the body, (of course) the baby's weight, the placenta and amniotic fluid that are removed from the body with the birth. Some women might lose a little bit less, and others might lose a little bit more - there is no "one" number.
How do you lose weight? The uterus shrinks back down to its normal size once the baby is born and you lose weight this way. Often women gain around 6-8 pounds of fat during pregnancy. This additional body fat is meant to help women to have enough energy resources available while breastfeeding. How fast this weight comes off depends on a number of factors including: your overall health, genetics, diet and (of course) exercise.
A woman should expect that it will take some time to lose the weight she gained during her pregnancy. It did after all take you nine months to put that weight on! So, do not expect to lose it in 2 weeks. But many women have seen significant weight loss 2 to 4 months after giving birth.
Breast feeding: Some women will hang on to the last few extra pounds they want to lose until they stop breast feeding. The body uses these extra pounds of weight to allow for enough energy resources while breast feeding.
The good news is that with some discipline when it comes to eating and with moderate exercise, a woman can expect to lose the weight she gained during pregnancy within a reasonable time frame.
Experience shows that most women will be back to their pre pregnancy weight within nine months of delivery if they do exercise frequently and eat a healthy diet after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks!
About The Author
Christoph Puetz is a successful entrepreneur and international book author. Examples of his search engine optimization work can be found http://www.highlandsranch.us and http://www.smallbusinessland.com
Pregnancy and gaining weight go along with each other. But once the little one is born the weight put on during pregnancy can be a concern for many women. How fast you lose weight after a pregnancy will depend on a number of factors, including the amount of weight you gained during your pregnancy.
Studies have shown that most women will lose anywhere from 8-16 pounds within the first 2 weeks of delivery. This weight is primarily attributed to the loss of excess fluid in the body, (of course) the baby's weight, the placenta and amniotic fluid that are removed from the body with the birth. Some women might lose a little bit less, and others might lose a little bit more - there is no "one" number.
How do you lose weight? The uterus shrinks back down to its normal size once the baby is born and you lose weight this way. Often women gain around 6-8 pounds of fat during pregnancy. This additional body fat is meant to help women to have enough energy resources available while breastfeeding. How fast this weight comes off depends on a number of factors including: your overall health, genetics, diet and (of course) exercise.
A woman should expect that it will take some time to lose the weight she gained during her pregnancy. It did after all take you nine months to put that weight on! So, do not expect to lose it in 2 weeks. But many women have seen significant weight loss 2 to 4 months after giving birth.
Breast feeding: Some women will hang on to the last few extra pounds they want to lose until they stop breast feeding. The body uses these extra pounds of weight to allow for enough energy resources while breast feeding.
The good news is that with some discipline when it comes to eating and with moderate exercise, a woman can expect to lose the weight she gained during pregnancy within a reasonable time frame.
Experience shows that most women will be back to their pre pregnancy weight within nine months of delivery if they do exercise frequently and eat a healthy diet after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks!
About The Author
Christoph Puetz is a successful entrepreneur and international book author. Examples of his search engine optimization work can be found http://www.highlandsranch.us and http://www.smallbusinessland.com
Stretch Marks: Prevention And Treatment During Pregnancy
by: James Brann, MD
More than half of all pregnant women will develop stretch marks during their pregnancy. Otherwise known as striae gravidarum, stretch marks look like streaks on the surface of the skin, and may be vary in color depending on your natural skin color. Most lighter skinned women develop pinkish stretch marks, whereas darker skinned women tend to have stretch marks that are lighter than the surrounding skin.
Most women develop stretch marks on their abdomen during pregnancy, however it is also common to get stretch marks on the buttocks, hips, breasts and thighs. In some cases up to 90 percent of women have stretch marks on some part of their body as a result of pregnancy.
What Causes Stretch Marks?
Stretch marks form when your skin is stretched rapidly as happens during pregnancy. Most women develop stretch marks during the later trimesters of pregnancy though some women start to develop them as soon as their bellies start growing.
Stretch marks are actually small tears that form in the tissue that supports the skin and helps it stretch. Stretch marks represent the tearing or separation of collagen from the skin when tearing occurs. Stretch marks are not harmful or painful and usually fade over time.
Who Gets Stretch Marks
Many women believe that using lotions and creams help prevent stretch marks. Realistically speaking however, the number of stretch marks you get depends on how elastic your skin is. The elasticity of your skin usually relates to your genetic make up. The best thing you can do is find out if your mother got bad stretch marks during pregnancy. If she did, you are probably more prone to stretch marks than other women.
Keep in mind the more weight you gain during pregnancy the more likely you are to have stretch marks. Normally the skin is elastic and capable of stretching quite a bit, however for some women the changes that occur during pregnancy are very drastic. These rapid fluctuations of weight and skin stretching can result in stretch marks.
Women with multiples are more likely to get stretch marks because their bellies usually grow much larger than women with single pregnancies. Other women likely to develop stretch marks include women who gain a lot of weight quickly during their pregnancy and women who carry big babies.
Here are some other factors that may contribute to your susceptibility to stretch marks:
If you developed stretch marks before (like on your breasts during puberty) you are more likely to get stretch marks while pregnant.
If you had stretch marks during another pregnancy you will usually get them again.
If you are overweight or gain more weight than recommended you are more likely to get stretch marks.
The better hydrated and well nourished you are the less likely you are to develop serious stretch marks.
Stretch Mark Prevention
Most women believe that they can prevent stretch marks by using creams and lotions. There are many formulations on the market today that claim to help prevent stretch marks. Some of these may help moisturize your skin and reduce itching. They may help reduce some stretch marks however there are no scientific studies that support this.
You probably know at least one parent however that swears by cocoa butter or some other formulation to prevent stretch marks. If nothing else rubbing these creams into your belly provides your unborn baby with a light and comforting massage. They may also give you peace of mind knowing you did everything possible to prevent stretch marks.
The best thing you can do to minimize stretch marks aside from using any creams or moisturizers you select is gaining the recommended amount of weight during pregnancy. Doctors recommend most women gain between 25 and 34 pounds. Gaining much more than this can cause you to develop more stretch marks.
Removing Stretch Marks
Most women worry about stretch marks after they have their baby. Fortunately most stretch marks do fade with time. Usually after 12 moths postpartum most stretch marks are light and less noticeable. Their texture may remain different from the surrounding skin however. Many women notice their stretch marks fading into whitish lines that are minimally noticeable.
Some women have very severe stretch marks that impact their self esteem after pregnancy. There are many treatments available for women that want to improve the appearance of their stretch marks.
If your stretch marks are particularly bad, you may consult with your doctor or a dermatologist. Some topical treatments such as tretinoin cream can help reduce stretch marks. These creams must be used after pregnancy however, because they can cause defects in your unborn baby.
Most of the topical treatments available should be used shortly after delivery, before they start to fade. The more time that passes between the delivery and use of cream, the less likely they are to be effective.
If you are breastfeeding it is important you consult with your doctor before using any stretch mark treatments. Some treatments may impact your milk supply or pass through the breast milk to your baby.
Most of the creams available to reduce stretch marks do not help relieve the sagging skin that also accompanies childbirth. There are some newer treatments including laser treatments however that may improve the skins elasticity and help reduce stretch marks. Some women also consider plastic surgery after they are done having children. A tummy tuck can help hide some stretch marks and reduce sagging skin.
Most women are able to joyfully overlook stretch marks when they consider the miracle of life they bring into the world. For the most the small annoyance even the worst stretch marks bring are well worth the joys of bringing a newborn baby into the world. Do what you can during pregnancy to maintain an appropriate weight and try not to worry too much about stretch marks. Many women wear them with pride, a ‘war wound’ or “badge of honor” related to their pregnancy. Why not wear them with pride?
About The Author
Dr. James Brann is a board certified Obstetrician and Gynecologist and a Fellow of the American College of Obstetricians and Gynecologists. He is also Editor of Women's Healthcare Topics. http://www.womenshealthcaretopics.com. At Women's Healthcare Topics website you will find valuable and up-to-date information on numerous topics related to women's health including Signs of Pregnancy, Chlamydia, Hysterectomy, Early Pregnancy Symptoms and more
More than half of all pregnant women will develop stretch marks during their pregnancy. Otherwise known as striae gravidarum, stretch marks look like streaks on the surface of the skin, and may be vary in color depending on your natural skin color. Most lighter skinned women develop pinkish stretch marks, whereas darker skinned women tend to have stretch marks that are lighter than the surrounding skin.
Most women develop stretch marks on their abdomen during pregnancy, however it is also common to get stretch marks on the buttocks, hips, breasts and thighs. In some cases up to 90 percent of women have stretch marks on some part of their body as a result of pregnancy.
What Causes Stretch Marks?
Stretch marks form when your skin is stretched rapidly as happens during pregnancy. Most women develop stretch marks during the later trimesters of pregnancy though some women start to develop them as soon as their bellies start growing.
Stretch marks are actually small tears that form in the tissue that supports the skin and helps it stretch. Stretch marks represent the tearing or separation of collagen from the skin when tearing occurs. Stretch marks are not harmful or painful and usually fade over time.
Who Gets Stretch Marks
Many women believe that using lotions and creams help prevent stretch marks. Realistically speaking however, the number of stretch marks you get depends on how elastic your skin is. The elasticity of your skin usually relates to your genetic make up. The best thing you can do is find out if your mother got bad stretch marks during pregnancy. If she did, you are probably more prone to stretch marks than other women.
Keep in mind the more weight you gain during pregnancy the more likely you are to have stretch marks. Normally the skin is elastic and capable of stretching quite a bit, however for some women the changes that occur during pregnancy are very drastic. These rapid fluctuations of weight and skin stretching can result in stretch marks.
Women with multiples are more likely to get stretch marks because their bellies usually grow much larger than women with single pregnancies. Other women likely to develop stretch marks include women who gain a lot of weight quickly during their pregnancy and women who carry big babies.
Here are some other factors that may contribute to your susceptibility to stretch marks:
If you developed stretch marks before (like on your breasts during puberty) you are more likely to get stretch marks while pregnant.
If you had stretch marks during another pregnancy you will usually get them again.
If you are overweight or gain more weight than recommended you are more likely to get stretch marks.
The better hydrated and well nourished you are the less likely you are to develop serious stretch marks.
Stretch Mark Prevention
Most women believe that they can prevent stretch marks by using creams and lotions. There are many formulations on the market today that claim to help prevent stretch marks. Some of these may help moisturize your skin and reduce itching. They may help reduce some stretch marks however there are no scientific studies that support this.
You probably know at least one parent however that swears by cocoa butter or some other formulation to prevent stretch marks. If nothing else rubbing these creams into your belly provides your unborn baby with a light and comforting massage. They may also give you peace of mind knowing you did everything possible to prevent stretch marks.
The best thing you can do to minimize stretch marks aside from using any creams or moisturizers you select is gaining the recommended amount of weight during pregnancy. Doctors recommend most women gain between 25 and 34 pounds. Gaining much more than this can cause you to develop more stretch marks.
Removing Stretch Marks
Most women worry about stretch marks after they have their baby. Fortunately most stretch marks do fade with time. Usually after 12 moths postpartum most stretch marks are light and less noticeable. Their texture may remain different from the surrounding skin however. Many women notice their stretch marks fading into whitish lines that are minimally noticeable.
Some women have very severe stretch marks that impact their self esteem after pregnancy. There are many treatments available for women that want to improve the appearance of their stretch marks.
If your stretch marks are particularly bad, you may consult with your doctor or a dermatologist. Some topical treatments such as tretinoin cream can help reduce stretch marks. These creams must be used after pregnancy however, because they can cause defects in your unborn baby.
Most of the topical treatments available should be used shortly after delivery, before they start to fade. The more time that passes between the delivery and use of cream, the less likely they are to be effective.
If you are breastfeeding it is important you consult with your doctor before using any stretch mark treatments. Some treatments may impact your milk supply or pass through the breast milk to your baby.
Most of the creams available to reduce stretch marks do not help relieve the sagging skin that also accompanies childbirth. There are some newer treatments including laser treatments however that may improve the skins elasticity and help reduce stretch marks. Some women also consider plastic surgery after they are done having children. A tummy tuck can help hide some stretch marks and reduce sagging skin.
Most women are able to joyfully overlook stretch marks when they consider the miracle of life they bring into the world. For the most the small annoyance even the worst stretch marks bring are well worth the joys of bringing a newborn baby into the world. Do what you can during pregnancy to maintain an appropriate weight and try not to worry too much about stretch marks. Many women wear them with pride, a ‘war wound’ or “badge of honor” related to their pregnancy. Why not wear them with pride?
About The Author
Dr. James Brann is a board certified Obstetrician and Gynecologist and a Fellow of the American College of Obstetricians and Gynecologists. He is also Editor of Women's Healthcare Topics. http://www.womenshealthcaretopics.com. At Women's Healthcare Topics website you will find valuable and up-to-date information on numerous topics related to women's health including Signs of Pregnancy, Chlamydia, Hysterectomy, Early Pregnancy Symptoms and more
5 Heart Healthy Exercises You Can Do During Pregnancy
by: Tia Rodriguez
Pregnancy is a time of celebration, love, and unwanted but necessary weight gain. However, being pregnant doesn’t mean that your health and figure has to suffer permanent damage. You can gain weight in a healthy fashion while doing some very easy and safe heart healthy pregnancy exercise routines.
One of the simplest and most effective pregnancy exercises you can do is walking. Not only is walking one of the best cardiovascular exercises, it is also one of the safest pregnancy exercises you can engage in. Walking is one of the few pregnancy exercises that you can do for the complete duration of your pregnancy.
Another extremely beneficial heart healthy pregnancy exercise is swimming. Countless doctors and pregnant women have attested to the wonderful benefits of swimming during pregnancy. A weekly pregnancy exercise routine of swimming gives both the arms and legs a great workout while promoting cardiovascular health. Because of the nature of being subdued in water, swimming will also remind expectant mothers what it felt like before the pounds were added on. This is definitely a welcome change every now and then.
The third pregnancy exercise routine you can start doing to keep your body healthy is enrolling in an aerobics class. Many fitness centers and community centers offer low impact aerobics classes for pregnant women. One of the nicer benefits of this pregnancy exercise is that it is done in the company of other pregnant women under the watchful eye of a professional aerobics instructor. This means you are going to get a safe workout catered to the special needs of pregnancy.
Weight training is also a very beneficial pregnancy routine to keep your body healthy. Although you must only use very light weights when engaging in this pregnancy exercise, weight training is an excellent way of toning your body and increasing muscular strength.
The last heart healthy pregnancy exercise you can do to stay fit is Pilates/yoga. Both of these body conditioning exercises promote stretching and flexibility within the muscles. Yoga is also a nice accompaniment to walking. By doing a combination of these pregnancy exercises, you can have a healthy balanced cardiovascular routine.
Being pregnant doesn’t mean that you have to sacrifice exercise and health. By walking, swimming, doing aerobics, weight training, and engaging in a Pilates/yoga routine, you can have a healthy and fit pregnancy.
About The Author
Tia Rodriguez is a health and wellness coordinator for an upscale sports management agency. To learn more about how a pregnancy exercise routine can benefit you during your pregnancy, check out the resources at http://www.pregnancy-without-pounds.info
Pregnancy is a time of celebration, love, and unwanted but necessary weight gain. However, being pregnant doesn’t mean that your health and figure has to suffer permanent damage. You can gain weight in a healthy fashion while doing some very easy and safe heart healthy pregnancy exercise routines.
One of the simplest and most effective pregnancy exercises you can do is walking. Not only is walking one of the best cardiovascular exercises, it is also one of the safest pregnancy exercises you can engage in. Walking is one of the few pregnancy exercises that you can do for the complete duration of your pregnancy.
Another extremely beneficial heart healthy pregnancy exercise is swimming. Countless doctors and pregnant women have attested to the wonderful benefits of swimming during pregnancy. A weekly pregnancy exercise routine of swimming gives both the arms and legs a great workout while promoting cardiovascular health. Because of the nature of being subdued in water, swimming will also remind expectant mothers what it felt like before the pounds were added on. This is definitely a welcome change every now and then.
The third pregnancy exercise routine you can start doing to keep your body healthy is enrolling in an aerobics class. Many fitness centers and community centers offer low impact aerobics classes for pregnant women. One of the nicer benefits of this pregnancy exercise is that it is done in the company of other pregnant women under the watchful eye of a professional aerobics instructor. This means you are going to get a safe workout catered to the special needs of pregnancy.
Weight training is also a very beneficial pregnancy routine to keep your body healthy. Although you must only use very light weights when engaging in this pregnancy exercise, weight training is an excellent way of toning your body and increasing muscular strength.
The last heart healthy pregnancy exercise you can do to stay fit is Pilates/yoga. Both of these body conditioning exercises promote stretching and flexibility within the muscles. Yoga is also a nice accompaniment to walking. By doing a combination of these pregnancy exercises, you can have a healthy balanced cardiovascular routine.
Being pregnant doesn’t mean that you have to sacrifice exercise and health. By walking, swimming, doing aerobics, weight training, and engaging in a Pilates/yoga routine, you can have a healthy and fit pregnancy.
About The Author
Tia Rodriguez is a health and wellness coordinator for an upscale sports management agency. To learn more about how a pregnancy exercise routine can benefit you during your pregnancy, check out the resources at http://www.pregnancy-without-pounds.info
Pregnancy Exercise And Diet Tips - Sensible Advice For Expectant Mothers
by: Tina Titas
Mothers-to-be have many questions about pregnancy nutrition and exercise. The tips and advice below will help you get started on a healthy pregnancy.
A diet containing the essential nutrients and vitamins are vital to the development of both mother and child. Vitamins are imperative to the health of a developing baby and the well being of the mother. Choosing foods that are rich in vitamins and other nutrients are a critical part of a healthy pregnancy nutrition plan and supplemental vitamins are necessary as well.
Follow a well-planned pregnancy diet to help avoid complications such as morning sickness, fatigue, anemia, and constipation. Your healthy diet must continue after pregnancy if you plan to breastfeed your baby.
Pregnancy food recommendations
* Your pregnancy diet should include plenty of complex and unrefined carbohydrates as they contain important B vitamins, trace minerals, and fiber that are essential to a fit, healthy pregnancy.
* Appropriate quantities of yellow and green leafy vegetables are vital for the growth of the baby and the health of the mother.
* Dairy products contain calcium that will assist in the developing baby's teeth and bones. If your diet is lacking calcium your body will draw calcium from your bones to meet it's increased need.
* Avoid excessive amounts of fat must be avoided during pregnancy, as it will only serve to add excess pounds, which will be hard to lose after the birth of your baby.
* Vitamin C in generous amounts is crucial to a healthy pregnancy, bone growth, and various metabolic processes. Including berries, citrus fruits, raw broccoli and cabbage can help provide you with the Vitamin C that you need.
Ideally, your pregnancy diet should include 3-4 servings of protein and meat, 2-4 servings of fruit, 6-11 servings of grains, 4-6 servings of dairy products, and 6-8 glasses of water, milk, and juice. A pregnant mother must follow a healthy diet that will benefit the developing baby but that will also maintain her general health as well.
Exercise recommendations during pregnancy
Exercise during pregnancy will promote strength, muscle tone, and endurance. Regular activity during your pregnancy will help alleviate swelling, fatigue, and backache. If you expect to remain fit during your pregnancy you will need to work your heart and major muscle groups. The type of exercise you do during your pregnancy will depend on your fitness level prior to pregnancy. Walking, pregnancy yoga videos, and swimming are excellent pregnancy exercises combined with stretching and other low-impact activities.
Exercises that involve a risk of falling or injury should be avoided such as bicycling, racket sports, horseback riding, and skiing. You will need to alter your exercise routine from trimester to trimester to accommodate your growing body. Avoiding over-exertion is necessary to avoid complications such as faintness, dizziness, vaginal bleeding, and premature contractions. Also, make sure you drink plenty of water before, during, and after exercising to reduce the risk of dehydration, which can raise your body temperature and cause harm to yourself and/or your baby.
A regular exercise program is beneficial to both mother and child, but check with your health care provider to make sure you have no conditions or risks that will prevent you from participating in a regular exercise routine or could cause potential harm to yourself or your child.
About The Author
Tina Titas is a columnist for http://funexercisevideos.com, where you'll find the latest pregnancy exercise videos at a great price.
Mothers-to-be have many questions about pregnancy nutrition and exercise. The tips and advice below will help you get started on a healthy pregnancy.
A diet containing the essential nutrients and vitamins are vital to the development of both mother and child. Vitamins are imperative to the health of a developing baby and the well being of the mother. Choosing foods that are rich in vitamins and other nutrients are a critical part of a healthy pregnancy nutrition plan and supplemental vitamins are necessary as well.
Follow a well-planned pregnancy diet to help avoid complications such as morning sickness, fatigue, anemia, and constipation. Your healthy diet must continue after pregnancy if you plan to breastfeed your baby.
Pregnancy food recommendations
* Your pregnancy diet should include plenty of complex and unrefined carbohydrates as they contain important B vitamins, trace minerals, and fiber that are essential to a fit, healthy pregnancy.
* Appropriate quantities of yellow and green leafy vegetables are vital for the growth of the baby and the health of the mother.
* Dairy products contain calcium that will assist in the developing baby's teeth and bones. If your diet is lacking calcium your body will draw calcium from your bones to meet it's increased need.
* Avoid excessive amounts of fat must be avoided during pregnancy, as it will only serve to add excess pounds, which will be hard to lose after the birth of your baby.
* Vitamin C in generous amounts is crucial to a healthy pregnancy, bone growth, and various metabolic processes. Including berries, citrus fruits, raw broccoli and cabbage can help provide you with the Vitamin C that you need.
Ideally, your pregnancy diet should include 3-4 servings of protein and meat, 2-4 servings of fruit, 6-11 servings of grains, 4-6 servings of dairy products, and 6-8 glasses of water, milk, and juice. A pregnant mother must follow a healthy diet that will benefit the developing baby but that will also maintain her general health as well.
Exercise recommendations during pregnancy
Exercise during pregnancy will promote strength, muscle tone, and endurance. Regular activity during your pregnancy will help alleviate swelling, fatigue, and backache. If you expect to remain fit during your pregnancy you will need to work your heart and major muscle groups. The type of exercise you do during your pregnancy will depend on your fitness level prior to pregnancy. Walking, pregnancy yoga videos, and swimming are excellent pregnancy exercises combined with stretching and other low-impact activities.
Exercises that involve a risk of falling or injury should be avoided such as bicycling, racket sports, horseback riding, and skiing. You will need to alter your exercise routine from trimester to trimester to accommodate your growing body. Avoiding over-exertion is necessary to avoid complications such as faintness, dizziness, vaginal bleeding, and premature contractions. Also, make sure you drink plenty of water before, during, and after exercising to reduce the risk of dehydration, which can raise your body temperature and cause harm to yourself and/or your baby.
A regular exercise program is beneficial to both mother and child, but check with your health care provider to make sure you have no conditions or risks that will prevent you from participating in a regular exercise routine or could cause potential harm to yourself or your child.
About The Author
Tina Titas is a columnist for http://funexercisevideos.com, where you'll find the latest pregnancy exercise videos at a great price.
Pregnancy Massage Therapy
by: Caroline Colby
The modern mum-to-be is a stressed out individual, having to cater to increasing pressures of a fast paced society and work place. Yet at the same time, she knows that her wellness is crucial especially during her pregnancy if she wants a smooth delivery process and the birth of a healthy happy baby.
This increased awareness has led to the search for alternative approaches in addition to traditional health services. Pregnancy massage therapy is one such alternative approach. It has much therapeutic value as it enhances the function of muscles and joints, improves blood circulation and relieves mental and physical fatigue.
Pregnancy Massage can be prenatal, postnatal or during the labour process, although many refer pregnancy massage to just prenatal and post-natal massage to mean massage that takes place a few days after delivery.
In a prenatal massage, the massage is focused on reducing pregnancy discomforts and aims to enhance the physiological and emotional well-being of both mother and foetus. A relaxed mother also helps in the development of a brainy and healthy foetus. Also, the massage helps to strengthen and prepares the muscles that are useful for a natural delivery process.
Many women fear a long delivery process. Yet, many desire one that is as natural as possible and without the use of epidural or any other drugs. During labour, massage techniques exist to help shorten the delivery process while easing pain and anxiety.
Post-natal massage focuses on toning the new mother’s body, reduce fluid retention and and helps the body be brought back to balance and shape. It also helps to rejuvenate and re-energize the new mother and thus enhance her ability to bond with her baby.
The pregnant female should always first consult her doctors if she is suitable for massage or for any other alternative therapies that they wish to try. Her overall objective is to achieve a good mental state and physical health and to have a wonderful birthing experience.
About The Author
Caroline Colby is a publisher of information on Massage Therapy. She highly promotes Massage Therapy as a safe, holistic and effective alternative health therapy. Her site includes information on massage techniques, massage chairs, massage oils, etc. For tips and news updates, please visit her site at http://www.Massage-Therapy-Central.com.
The modern mum-to-be is a stressed out individual, having to cater to increasing pressures of a fast paced society and work place. Yet at the same time, she knows that her wellness is crucial especially during her pregnancy if she wants a smooth delivery process and the birth of a healthy happy baby.
This increased awareness has led to the search for alternative approaches in addition to traditional health services. Pregnancy massage therapy is one such alternative approach. It has much therapeutic value as it enhances the function of muscles and joints, improves blood circulation and relieves mental and physical fatigue.
Pregnancy Massage can be prenatal, postnatal or during the labour process, although many refer pregnancy massage to just prenatal and post-natal massage to mean massage that takes place a few days after delivery.
In a prenatal massage, the massage is focused on reducing pregnancy discomforts and aims to enhance the physiological and emotional well-being of both mother and foetus. A relaxed mother also helps in the development of a brainy and healthy foetus. Also, the massage helps to strengthen and prepares the muscles that are useful for a natural delivery process.
Many women fear a long delivery process. Yet, many desire one that is as natural as possible and without the use of epidural or any other drugs. During labour, massage techniques exist to help shorten the delivery process while easing pain and anxiety.
Post-natal massage focuses on toning the new mother’s body, reduce fluid retention and and helps the body be brought back to balance and shape. It also helps to rejuvenate and re-energize the new mother and thus enhance her ability to bond with her baby.
The pregnant female should always first consult her doctors if she is suitable for massage or for any other alternative therapies that they wish to try. Her overall objective is to achieve a good mental state and physical health and to have a wonderful birthing experience.
About The Author
Caroline Colby is a publisher of information on Massage Therapy. She highly promotes Massage Therapy as a safe, holistic and effective alternative health therapy. Her site includes information on massage techniques, massage chairs, massage oils, etc. For tips and news updates, please visit her site at http://www.Massage-Therapy-Central.com.
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