Pregnancy Exercise And Diet Tips - Sensible Advice For Expectant Mothers

 Pregnancy Exercise And Diet Tips

Expected Mothers 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.

Pregnancy and Nutrition

Pregnancy and Nutrition

You are besides yourself with joy as you see that your pregnancy test is positive.  You find yourself already caressing your stomach in hopes that your little one can feel you.  The next nine months are going to be an exciting time for you and your baby.  You are going to have a human life grow inside of you and feel them move as they get bigger. Your baby is going to go from a single sperm and egg into pounds of adorable flesh that you can't help but kiss over and over again.  It truly is a miracle. 

To help this miracle along, it is essential for you to eat as good as you can through out most of your pregnancy.  The first three months might be a little difficult to eat balanced meals when you are dealing with food aversions and morning sickness.  If you are one of the rare lucky ones whose stomach doesn't so much as move during your first trimester, then you can take full advantage of eating healthy right out of the gate. 

Making sure you eat balanced nutritious meals is laying down the foundation for your baby.  A diet of junk food is not going to help your baby with bone development and organ formation.  Potato chips will not help with brain development.  Your baby and your body need calcium and vitamins to achieve all of this. 

Eating well during pregnancy is going to help your baby eat well after it is born and on solid foods.   As your pregnancy progresses, some of what you eat will cross the placenta and the taste will be in your baby's amniotic fluid.  Babies swallow this fluid and their taste buds are so develop that even in the womb they are able to taste the flavors.  Many Doctors believe that babies who are exposed to a wide variety of fruit and vegetables while in utero have less of a chance of being a fussy eater later in life.   They believe that these are the babies who will eat their fruit and vegetables without putting up any fight.  

Doctors also believe that moms who drink their milk through out their pregnancy have an easier time weaning their babies from formula or breast milk to regular milk.   This however is only one benefit, the other benefit of drinking milk throughout your pregnancy is all the calcium you will be giving your baby's bones.  Many doctors recommend that you drink at least one eight oz glass of milk, usually fat free a day.  Calcium is a must have your baby's bones and his teeth, even though you won't see his teeth for at least a few months.

This isn't to say that you have to stay away from all sweets all the time.  You can indulge every now and then and thanks to cravings you may find yourself wanting sweets more often than not.  You do have to keep it in moderation.  Being pregnant should not be looked at as an excuse to eat whatever you want for nine months.  Both you and your baby could pay a dear price. 

Weight During Pregnancy-How Much Weight Should You Gain During Pregnancy?

Pregnancy Weight Measurement

If you're pregnant, you're very likely concerned about the amount of weight you're gaining, the effect it has on your body, even how difficult it will be to take off after your pregnancy. Your OB/GYN or midwife is your best source of advice about healthy weight gain during pregnancy, but there are general guidelines.
 
Depending on your weight at the start of your pregnancy, your doctor may tell you that a healthy weight gain for you is anywhere between 15 and 40 pounds. If you're underweight to start (a BMI of less than 18.5), 25 to 40 pounds is a reasonable weight gain during pregnancy. If you're overweight, he or she may suggest you stick closer to 15 to 25 pounds. Of that weight, 6 to 8 pounds of it is the baby. The rest is amniotic fluid, extra tissue and blood to nourish the baby (including the placenta), and the increased size of your breasts and placenta. You'll lose as much as 15 pounds of it WITH the birth (amniotic fluid, placenta and baby).
 
Any doctor will tell you that pregnancy is NOT the time to go on a diet. Your body AND your baby need the nutrients of an adequate, balanced diet to keep you both healthy. This doesn't mean that you should throw all your restraint to the winds and 'eat for two', though. Your body needs approximately an extra 300 calories a day to build a healthy baby. Those 300 calories should come from the same healthy variety of foods that your normal diet gives you. (You were eating a healthy, balanced diet, weren't you? If not, pregnancy is a great time to start.)
 
You can expect to gain weight along a fairly predictable pattern. In the first three months, you'll gain 2-4 pounds altogether. During the second trimester, you can expect to gain between 3-4 pounds a month (about a pound per week). During the last three months, you'll gain an additional 8-10 pounds. Your doctor or midwife will weigh you regularly, and may express concern over a deviation from this pattern. A sudden sharp weight gain, for instance, can indicate pre-eclampsia or gestational diabetes.
 
If your doctor advises you to try to limit your weight gain during your pregnancy, be sure to choose a healthy diet that provides all the necessary daily requirements for vitamins, minerals and other nutrients. Remember that a 'diet' during pregnancy isn't meant to help you LOSE weight, but rather to limit the amount of weight gained.
 
Regular exercise is also good for both you and your baby. You can maintain most of your daily activities, and if regular workouts were a part of your daily routine, then by all means keep them up. You'll feel better, and your body will be less likely to protest the extra weight with aches and pains. Do keep in mind that exercise during pregnancy shouldn't be overly strenuous, and that you should avoid activities with a risk of falling or injury. Also remember that your center of balance is different - it may feel awkward to do the things you usually do while you're carrying your little bundle of joy.
 
For specifics with regard to your own situation, speak with your doctor or midwife. If you're concerned about gaining weight, or feel that you're gaining too much, you can ask for a consultation with a nutritionist to help you design a healthy eating plan that will make sure the baby is well-nourished, and your concerns about your weight are met.

How Eating Well Can Help During Pregnancy

There are a number of aches and pains that come with pregnancy.  While back in the day many doctors just brushed them aside and said that is part of pregnancy, now a days more and more doctors are recommending a well balanced diet to help.  Here are just a few pregnancy aliments that a good diet can help.

A common complaint during pregnancy is tooth and gum problems.  To help keep your teeth healthy and your baby's teeth healthy, make sure you get enough calcium and vitamin C.  Always keep some sugarless gum near you or chew on some nuts and cheese. 

It is also not uncommon for many women to feel dizzy or lightheaded during pregnancy especially if they have gone to long without eating. This is why it is so important to eat through out the day and snack also.  Keep your snacks as healthy as you can and stay away from junk food whenever you can.  These foods will give you a quick rush of energy but ultimately leave you feeling worse than you did before you ate them.  Keep yourself hydrated also.  Snacking and drinking will help boost your blood sugar and keep you hydrated which can help you fight dizziness.

Sometime during your second trimester, you may find yourself awakening in the middle of the night to leg cramps.   Leg cramps can come from not getting enough calcium.  Some say that the leg cramps implicate a shortage of magnesium while some say that dehydration can be the cause.  Either way makes sure you are getting enough calcium and magnesium.   If you suffer from leg cramps you might find it helpful to drink a glass of milk, or have a piece of cheese before you go to turn in to bed at night.  Make sure you drink at least 8 glasses of water throughout the day to keep yourself hydrated also.

Swelling is another pain in pregnancy.  While severe swelling could be a sign of preeclampsia, there is a certain amount of swelling that is normal and healthy during pregnancy.  In fact more than seventy five percent of all pregnant women experience some sort of swelling.   The most common cause is too much water retention.  Staying away from salty foods and drinking extra water will help you keep the swelling to a bare minimum. 

Pregnancy is also a time where you skin might taken on the appearance of a teenager getting ready to hit puberty.    Some women suffer from dry skin, which can be cured by making sure you drink plenty of fluids to increase moisture.  If you have flaky skin, eat more omega-3 rich foods or seeds and nuts.  There are some people who suffer from some skin discoloration and too much scratchiness could be a folic-acid deficiency.  This is another reason why it is so important to make sure you are taking your prenatal vitamin.

Lastly, we have all heard about the great head of hair some women are blessed with during pregnancy since hormones prevent hair from falling out at its normal rate.  There are some women though who find that their hair is less than stellar during pregnancy.  This could be due to the lack of vitamins that you might be getting.  Through out pregnancy it is important that you get enough vitamin A, B and C.  Vitamin A will keep your hair and scalp healthy.  Vitamin B will help with your hair growth and vitamin C is needed for strength.  Make sure you are getting enough of this in your diet. 

Eating healthy throughout pregnancy does not only ensure your chances of a healthy pregnancy but it will also help you avoid some of the more uncomfortable aspects of pregnancy too.

Honey, I Am Not Pregnant, We Will Have To Keep Trying

Many couples have children as soon as they look at each other in a certain way, or so it seems. Lots of couples do have problems conceiving children. There are several possible reasons for this and several possible solutions to the problem.

Gone are the days of Britain's Henry VIII who chopped off his wives' heads if they failed to produce a child within a year. Nowadays people realize that this is a difficulty that is a shared one. If specialists find that one of the partners' reproductive system is not working as it should then that person will need substantial support from their partner.

Most men do not have the Henry VII approach. Most will be willing to have tests done to determine a sperm count and to check on the activity of the sperm. This is usually the first step in determining the reason for lack of conception of a child because production of the sperm sample is very simple and certainly does not require invasive surgery.

Sperm counts can sometimes be increased by hormone supplements. Be aware that increasing testosterone levels will also cause increased aggressiveness in social situations. I knew a guy once in this situation and all his workmates breathed a sigh of relief when he announced his wife was pregnant.

Investigating the female reproductive system is much more complicated. That's why there are gynecologists for women and no equivalent for men. I am not going to go into the many vagaries of the menstrual cycle here. Following the advice of a gynecologist will help many women to become pregnant.

There are other alternatives even after the specialist's advice hasn't worked. Test-tube babies are very common. I used to teach a teenager who was the UK's first test-tube baby, she was just like every other girl in the class.

Eggs are removed from the woman's ovaries and fertilized with her partner's sperm, usually in flat petri dishes, rather than test-tubes. One of the fertilized eggs is then placed inside the woman's uterus, where it will hopefully attach itself and develop normally. The rest of the fertilized eggs may be frozen, in case of failure the first time.

If the man's sperm count or activity cannot be raised the couple could have a baby using sperm from a donor. Couples may also find a surrogate mother, either to host the fertilized egg, or to provide the egg to be fertilized by the male partner's sperm.

In short there are many routes out of this common predicament that a loving couple can use to have the children they have set their hearts on.

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Female Infertility- Reasons To Worry!

Female infertility is a growing problem which has to be rooted out from the society. It simply means the disability to conceive or produce offspring. The main cause for infertility is poor reproductive system that impairs the ability of the body to perform necessary functions of reproduction.

It affects nearly 5.3 million people in the United States mainly of the people of reproductive age. It could be treated with therapies such as medication or surgery. There are two types of infertility:

1. Hypo fertile couples that face trouble to conceive and their fertility is not the ideal and have problems with timing but they can conceive with the help of special treatment. Examples are any man having low sperm count and woman having endometriosis.

2. Sterile Couples are not able to conceive without the help of any medical or surgical treatment. For example, man has not enough sperm to fertilize the ova or the woman has blocked fallopian tubes.

Reasons for female infertility
Factors that contribute to infertility are malfunctioning of the reproductive system or inability to release a healthy ovum in the fallopian tube. Other reasons such as endometriosis, infection or blocked tubes also lead to infertility.
Another important factor is the inability of the sperm to enter the mucus that lines cervical canal leading to the uterus. Aging among woman also leads to infertility because they are more likely to conceive in their early twenties thereafter fertility declines until the age of 35.

How can you improve your chances to conceive?
There are some basic facts which could help you in increasing your chances for fertility.

1. The best time for fertilization is ovulation that occurs in mid to late morning usually 12 to 16 days before the start of next menstrual cycles.

2. The best time to have intercourse is a day or evening before the ovulation takes place as such the sperm will be readily waiting in the fallopian tube when the ova or egg arrives.

3. The missionary position that is woman on her back and man on top usually is the best position for the uterus to receive sperm. But this case may vary in some situations so it is better that you consult your personal doctor.

4. If you lie still for about 10 minutes after the intercourse so that the sperm that has entered the vagina has time enough to reach through the cervix.

5. Because of the fact that sperm can live in the fallopian tubes for 2 or 3 days it could be possible to have intercourse one day, ovulate next day and conceive on the third day.

6. To have intercourse thrice during a week of ovulation shall raise the odd that the sperm is present in the fallopian tubes when ovulation takes place.

7. Fertility could be effected once you stop taking oral contraceptive pills or injectable hormones but the effect shall wear off by time.

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Exercise During Pregnancy-Pregnancy Exercise at it's best!

Exercise During Pregnancy

For some women the thought of exercise during pregnancy is as appealing as a root canal without novacane.  In their minds they have a nine month pass to keeping up with their gym routine.   The first three months they are battling morning sickness and exhaustion.  The next three months they are beginning to show.  The last three months are so uncomfortable that walking ten feet to the bathroom is pure torture, so there is no way they will be able to walk on a treadmill for ten minutes. 

On the other side of the coin, there are some women who do not let something as little as creating a life stand in their way of exercise.  These are the women we might see actually teaching a class at the gym, or speed walking throughout our neighborhood with their protruding bellies. 

Most of us however fall somewhere in the middle and that is just how their doctors like it.  Exercise comes highly recommended when pregnant.  Not only does it help control weight gain, but some women swear it helps with delivery also.  There are some things to keep in mind in order to protect yourself and your growing little one. 

For starters you need to keep an eye on your heart rate as you are working out.  Letting your heart rate rise to high could be dangerous to your little one especially in your first trimester.  You want to maintain a steady heart rate and should do the talk test throughout your workout to make sure you are at a safe level.  The talk test is when you talk during your workout.  If you are having a hard time talking and wind up huffy and puffing more than getting out actual words, then you are working too hard and need to take it down.  Most doctors recommend that you work at a pace where talking is challenging but still doable.

Pregnancy is not the time to try out new exercise routines.  This means that you should not try the new spinning class that your gym offers.  Stick with the routine you have already been doing and that your body is use to.  You may find that you have to make some modifications to some of your exercises as your pregnancy progresses.   If you are a runner, a modified low impact jog through out your first trimester is fine but once you enter your second trimester and begin to show, your jog has to be brought down to a walk.  For those of you who love sit ups, crunches and floor pushups, you can continue to do these up until you hit about 14 weeks or so. After that time period no floor exercises are recommending.

If you do not have any sort of exercise routine in place before you get pregnant, this still does not give you a free pass.  Almost every doctor will tell you that walking is a great exercise for any pregnant women who are not high risk.  Walking at least thirty minutes, three times a week is a safe way for a pregnant woman to stay active.

Walking is something you can do through out all three trimesters though you might find yourself moving at a slower pace by your third trimester.   Another great plus to walking, especially as you approach your due date, is that walking can actually bring on labor.  Many doctors will advise their patients to walk, walk and walk some more in the weeks leading up to their due dates to get things rolling.   Some women who have walked throughout their entire pregnancy have an easier delivery and recovery period.

The days of pregnant women kicking their feet up and not moving from the couch for nine months are days of the past.    While strenuous exercise is a no no pregnancy is no longer a good excuse to stop moving. 

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