Tag: pregnancy

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Dos and don’ts of working out during your pregnancy

(Relaxnews) – Working out while pregnant is a great way for moms-to-be to prepare for labor and childbirth while also staying fit. But exercising during pregnancy may take a bit of extra caution. Here’s what you need to know.

This weekend fitness blogger Fit Bottomed Girls offered up some dos and don’ts when it comes to pregnancy workouts.

Do stretch before and after each workout. You may notice that your joints are more flexible, thanks to the hormone relaxin, which helps prepare your body for the birthing process. For pregnancy-safe stretches, visit http://www.babycenter.com/0_great-pregnancy-exercise-stretching_588.bc.

Do drink plenty of fluids. "Staying adequately hydrated during pregnancy is hard enough," Kellee Bryan, community manager at EveryMove, told Fit Bottomed Girls. "Add exercise to the equation, and it’s even harder."

Do avoid overheating. "The first trimester is when the baby’s major organs begin to form, and if your core temperature gets too high, it could potentially cause problems," writes the blog.

Don’t exercise to the point of exhaustion. If you can talk while exercising, that is a good sign that you’re on target. If you’re winded and can’t carry on a conversation, pull back the intensity.

Don’t lie flat on your back. Avoid exercises that require you to lie on your back, such as crunches, during the second and third trimester.

Don’t begin running if you weren’t a regular runner before your pregnancy. However, it is okay to run if you’ve already made a habit of it, notes both Fit Bottomed Girls and a slew of health experts. Talk to your doctor beforehand about your options.

BabyCenter, which offers comprehensive information on its website on exercising during pregnancy, also advises you to talk to your doctor about your exercise program during pregnancy to find out which activities don’t put you and your baby at risk.

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Coping with constipation during pregnancy

Nearly 40 per cent of pregnant women suffer with another common problem – constipation.

 

What are its causes? Many hormonal changes, as well as a higher level of inactivity, reduced fibre and liquid intake, plus iron supplements all contribute to the malady.

 

Extenso (Centre of Expertise on Human Nutrition) shares simple tips to avoid the common, but inconvenient, problem.  First of all, the best way to stimulate your intestine is healthy eating and activity.

 

Add fibre to your diet. Many foods contain fibre including whole grains, fruits, vegetables and legumes. Remember to add fibre gradually. Adding it too quickly can cause unpleasant digestive problems like bloating.

 

It’s also important to drink a lot of liquids. Fibre expands when liquid is added, so water is essential. Keep a water bottle at your fingertips. Prunes also contain a substance that promotes bowel movement. Eating prunes or drinking prune juice is highly recommended.

 

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First pregnancy carries more weight

Weight gain during pregnancy is a concern for all expectant mothers. A recent report sheds some light on the subject.

 

The study found that women expecting their first child are likely to gain more weight than those who have already had children.

 

Of the 5,554 participants, researchers discovered that younger women, the less educated, and native women tended to gain more weight than is recommended during pregnancy.

 

Guidelines recommend that a woman with a body mass index (BMI) of less than 20 before pregnancy, gain 27.5 to 40 pounds during her pregnancy. If not, she will have a low birth weight baby.

 

Women with a BMI of 20-27 before pregnancy, are encouraged to gain 25-35 pounds, while women with a BMI over 27.1 should not gain more than 25 pounds.

 

The study concluded that 55 percent of overweight women gain too much weight during pregnancy, while the rate was 41 percent for those in a normal weight range, and 26 percent among women who are too thin.

 

Five to nine months after giving birth, women who gained the most weight often retain the most – an average of ten pounds.

 

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How pregnancy affects your skin

Women face many changes due hormonal changes encountered in pregnancy.  Nausea, fatigue, aches and pains, and as if that isn’t enough – you may notice changes in your skin as well.

 

Don’t worry; there are simple solutions to help you cope with these little inconveniences.

 

While pregnant, your skin may become drier, more sensitive and intolerant of your regular products. Choose mild products; moisturize your skin morning and evening; and use a moisturizing mask once or twice a week. And most importantly, drink plenty of water.

 

If you already have a problem with acne, it may become more irritated during pregnancy. The extra hormones in your body cause your oil glands to secrete more oil, which can cause breakouts. If it’s particularly bothersome, consult a dermatologist who can prescribe appropriate treatment for pregnant women.

 

When you become pregnant your body produces more hormones, which causes an increase in your pigmentation. Those with darker complexion are more prone to this condition. Pregnancy mask causes dark splotchy spots to appear on your cheeks, forehead, nose and upper lip. It usually disappears within six months after delivery. 

 

Pregnancy can also promote the growth of skin tags – very small, loose growths of skin that appear under your arms or breasts, or on your neck. Completely harmless, after pregnancy your skin tags may disappear. If they don’t disappear, a dermatologist can remove them.

 

Finally, you may notice significant hair loss approximately three months after delivery. The rise in hormones during pregnancy keeps you from losing your hair. After delivery, hormone levels return to normal causing some hair loss during the return to normal growth cycles. This problem should resolve itself within six months after the birth. To minimize hair loss, use a mild shampoo for during pregnancy.

 

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Foods to avoid during pregnancy

There are so many recommendations for pregnant women that it can become overwhelming, especially when the information is contradictory. Here are some tips on foods to keep off your plate.

 

– Raw fish. Sushi is 90 per cent raw fish which may contain listeria. It is particularly harmful to the fetus. Effects include miscarriage or premature birth. Avoid raw fish at all costs, and select cooked meat instead.

 

– Raw meat. Carpaccio can also contain listeria, or give you toxoplasmosis which can cause abortion, fetal death, or neurological and retinal damage for the baby. Always cook meat thoroughly.

 

– Soft cheeses. Blue cheese, feta, brie, camembert, etc. must be avoided. Choose firm cheeses and do not eat the rind.

 

– Oysters. Even cooked, oysters can affect your unborn child. You can feast on well-cooked seafood.

 

– Raw eggs. Avoid any foods containing raw eggs because of the potential exposure to salmonella. This includes desserts such as mousse, cream or cream-filled pastries. However, cookies, cakes, pies and well-washed fruit are perfectly acceptable.

 

 

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Omega 3 important during pregnancy

During pregnancy, it is increasingly recommended that pregnant women consume omega 3s, a type of polyunsaturated fatty acids found in fish, game, seeds, and plants. They help provide your baby with energy and materials necessary for good physical and mental growth, although many women are unaware of the benefits of these nutrients.

 

According to pediatrician Jacques Simard of the Laval Pediatric Centre, omega 3s influence the development of a baby’s retina and brain and help the immune system.

 

Dr. Simard states: "The brain grows rapidly, especially in the last trimester of pregnancy and during the first two years of a child’s life. DHA (which is part of the lining of the brain) accumulates early and quickly. So it is very important for mothers and nursing mothers to increase their consumption of essential fatty acids during this period."

 

Omega-3 (DHA) and 6 (ARA) act as building blocks for a baby’s brain and immune system, allowing him to fight off certain allergens and microbes.

 

Ideally, it is preferable to eat foods that contain omega naturally, because the quality of supplements in tablet form is not known.

 

Fresh salmon, sole and cod are excellent sources of omega. Choose fish carefully because of the mercury they may contain. Many foods such as eggs and milk also have omega added omega, and are good choices as well.

 

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Consuming Fruits and Veggies for a Healthy Pregnancy

Researchers at the University of Boston Medical School have discovered that pregnant women who consumed at least seven portions of fruits and vegetables per day moderately reduced their risk of developing an upper respiratory tract infection, reports the Science Daily.

Upper respiratory tract infections could be either the flu or a sinus infection, which could lead to problems in the lower respiratory tracts, such as asthma or pneumonia.

Despite the fact that the majority of infections turn out to be the common cold, identifying the means of prevention is important, since colds are most frequently related to school or work absences.

Eating nutritional foods, especially fruits and vegetables, helps to strengthen the immune system, and according to this study, pregnant women in particular reap the benefits as well.

 

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Coffee Linked to Birth Defect

A study conducted by Dr. Allen J. Wilcox’s team at the National Institute of Environmental Health Sciences demonstrated that moderate consumption of coffee during the first trimester of pregnancy slightly increased the risk of cleft lips in newborns.

Despite these results, Dr. Wilcox stressed that there is no need to be alarmed. "Clefts are a very rare outcome. Even if it were true, it would contribute a very small risk to an individual woman," he stated.

There was a ratio of 2.2 cleft lip babies born per 1,000 births.

573 women gave birth to babies with the congenital malformation, and 763 other candidates participated in the study. Those who drank less than 3 cups of coffee per day were 1.39 times more at risk to deliver babies with cleft lips. The risk slightly increased to 1.59 when participants consumed more than 3 cups a day.

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A Study of Weight Gain During Pregnancy

In a study of more than 1 200 women, those who had been previously dieting gained too much or too little weight during pregnancy.

The University of North Carolina study revealed that restricted eaters, who were underweight at the start of their pregnancy, were found to gain either too much or not enough weight when carrying an unborn child.

According to recommendations by specialists, a woman should gain between 28 and 40 pounds if they were too thin before pregnancy.  A normal sized woman should gain between 25 and 35 pounds, while an overweight woman should gain between 15 and 25 pounds.  Obese women should only gain 15 pounds with pregnancy.

These are ideal guidelines, and a variety of health and hereditary issues may change the recommended weight gain.

 

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Antidepressants Do Not Harm the Fetus

According to a research team from the Université de Montréal and Ste. Justine Hospital, antidepressants consumed during the first trimester of pregnancy have no effect on the mother and the fetus.

Researcher Anick Bérard analysed the medical records of 2 329 women who had been diagnosed with a psychiatric disorder, and they were given antidepressants for at least 30 days before conceiving. The study followed the link between medication and infant mortality.

Anick Bérard stated, “This is the first study to investigate the impact of antidepressant use during the first trimester of pregnancy in mothers with psychiatric disorders. In terms of birth malformations in this population, we found no difference between women who used antidepressants and those who did not use antidepressants during their first trimester.”
 
This discovery may help treat pregnant women with depressive disorders without harm.