pregnancysecrets

Your ‘Must-Have’ Guide to Easing Morning Sickness

2006-12-22T21:01:00.000-08:00

Possibly the most unpleasant aspect of early pregnancy, morning sickness is a real curse to some mothers-to-be. You might feel nauseous, weak, dizzy and drained after each episode, sadly this is typical of pregnancy. For some unfortunate women, this is a reality that stretches months into this otherwise happy and exciting time for their pregnancy. Women often wonder how they can possibly be providing their baby with the nutrients necessary for healthy growth when they are constantly ill! Pregnancy brings many worrying throughts up like this.

Reassuring is the fact that your developing baby is still getting everything that they need. When your diet is deficient in one or more nutrients during pregnancy, your body will take what it needs from your stores to nourish the fetus. Morning sickness is more uncomfortable and just plain miserable than dangerous. However, that doesn’t mean you just have to suffer through it. As each woman may find relief from a different technique, try these steps and food choices to ease your irritated stomach and get your energy back.

Rising from bed each morning with an empty stomach and low blood sugar can exacerbate the problem. Keep a few soda crackers (with some protein) and a bottle of water on the nightstand. Eat them about 15 minutes before getting out of bed and rise slowly. Eat regular, small meals with protein throughout the day to keep your stomach from feeling completely empty at any given time.

Ginger is very calming and soothing on an upset stomach. Ginger biscuits and ginger ale can help, although ginger tea seems to work the best. Ginger is also available candied and in capsules, though you should not exceed 1000 mg per day. Some women also report that mint tea works wonders, but others complain that it actually makes their stomach upset worse. Try it and see what works for you.

Papaya enzymes taken in the morning can help to ease nausea and vomiting. If this doesn’t work, try the power of a soothing scent: slice a lemon in half and smell. This is very calming for some women as their sense of smell is very sensitive to offensive odors during pregnancy.

Large doses of Iron may worsen morning sickness and nausea, so you may consider choosing a prenatal supplement that is just the right balance in iron. This is a decision that must be made with your doctor or midwife and monitored to ensure that you don’t become anemic.

Acupressure is a viable option for persistent morning sickness. Ask a local acupressure specialist about a band designed to lie over the P6, or Pericardium 6, point. This technique is known to reduce feelings of nausea.

Drink plenty of water and 100% pure fruit juices to stay hydrated. Light exercise, stretching and massage can also provide relief and relaxation.

The most important consideration in dealing with morning sickness is to ensure that the foods that you can tolerate are healthy, nutrient-rich choices. If you are losing weight instead of gaining or cannot keep water or juice down, talk to your doctor about the possibility of medication to ease the nausea. Take comfort in knowing that this will all be worth it when your gorgeous bundle of joy arrives!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Reduce Stress in Pregnancy with Relaxation Techniques

2006-12-22T21:00:00.000-08:00

The nine months of pregnancy leading up to the birth of your child just may be the most tumultuous months of your life! Excitement, nervousness, fear, panic, joy… your emotions can be a real roller coaster.Pregnancy is very like this and its important to make sure your pregnancy is relaxed as possible.

Understandably, this is also a very stressful time. Pregnancy and the birth of a child are life altering events. You might feel that you have too many things happening at once during your pregnancy; work, morning sickness, financial worries, finishing the nursery, fear of childbirth and more. Stress during pregnancy can lead to anxiousness, trouble sleeping, tense muscles and appetite changes. Learning how to manage and reduce this stress during your pregnancy will help to keep you healthy and happy throughout the pregnancy.

Breathing is the simplest and most effective relaxation technique during pregnancy. Breathing deeply and slowly helps to increase the flow of oxygen to your blood. On the other hand, shallow, raid breathing decreases your blood oxygen which makes pain more noticeable and energy wane. By focusing on taking steady, rhythmic breaths, you can lower your heart rate, fall asleep faster and reduce muscle tension. Sit with your back straight and strong and exhale completely through your mouth. Inhale slowly and deeply through your nose, feeling your diaphragm swell as it is filled with air. Breathe out again slowly.

Hypnotherapy is a highly successful method of relaxation. Many uninformed people feel that with hypnotherapy they will be out of control and the Hypnotherapist will “make” them do things that take away there functionality. This is so incorrect it’s not funny.

Hypnotherapy begins where the therapist gentle guides you into a very calm and relaxed state with his or her voice. During this process you are not asleep; your body is beautiful calm and relaxed. Then the Hypnotherapist will take you further into deep relaxation without sleep so you can relax your mind and absorb wonderfully positive and beneficial suggestions.

The Hypnotherapist works to help your mind get rid of the fears associated with the changes that pregnancy brings, leaving you feeling 10 times more confident and capable in yourself to see this through. It’s probably the best technique you can have because hypnotherapy gets straight to where the fear resides; in your subconscious mind. In other words it goes straight to the source! I highly recommend this. Its safe and you might even be hooked on how good you feel when you are so relaxed. The Hypnotherapist I saw during my pregnancy would often say “there is nothing to do, nobody wanting anything, this time is all yours and you can take as much time in the world as you need.” Just that phrase alone would send me off into deep relaxation.

Light massage is very soothing during pregnancy, especially as your back may grow uncomfortable with the weight of the baby. Hands and feet can also benefit from light massage as they swell with fluid retention. Have your partner gently massage your body before bed. For intense muscle pain or discomfort, see a professional massage therapist who specializes in pregnancy massage. (“Pre-Natal Massage”.) Aromatherapy during pregnancy is very relaxing, but you must take care to be sure you use essential oils that are safe for prenatal use. Try lavender oil to calm and relax your senses. (But make sure its real essential oil, not fragrant oil.)

Physical activity can be very relaxing. Combine a light walk with an imagined image that you are sitting on a tranquil beach. Being physically active earlier in the day will help you to feel tired and able to sleep at night. Your muscles and joints will also stay strong and limber, which reduces the amount of stress and pain you are putting on your body with the added weight of the pregnancy. Gentle stretches and yoga also help to keep your muscles loose yet strong, while improving your circulation and blood oxygen levels by allowing you to focus on your breathing and posture.

Take time to enjoy a few of your favorite things. Listen to soft music, read a book, or even sit in the garden. Remember that this is a time you should be savoring and enjoying, so live it to the fullest. Be confident that you are doing the best you can and try to keep things in perspective. You are not Superwoman, and no one expects you to be! Enjoy each day of your pregnancy and know that you are doing your very best for yourself and the baby.

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Pre-labor Exercises You Can Do During Pregnancy To Ease Delivery

2006-12-22T20:59:00.000-08:00

Fitness and health are important throughout the pregnancy, but especially as your due date draws near. Keeping active and in shape during your pregnancy and right up until delivery can actually help make labor and delivery shorter, less stressful and easier.

Childbirth may very well be the most taxing and exhausting process your body will ever experience and its important you address this during pregnancy, don't leave it to the last few weeks to get in shape. Giving birth requires a degree of stamina, flexibility and mental preparation. Knowing that your body is ready for labor and delivery will help reduce the anxiety you may be feeling in the weeks leading up to the event.

Most importantly, your pelvic floor muscles should be strong so start developing them through pregnancy. From the fourth month of your pregnancy on, you can practice doing Kegel exercises to target these important muscles. Kegels may feel awkward at first, but once you are comfortable, you can practice them anywhere… even while grocery shopping! To find the right muscle, try to stop urinating midstream. The same muscle that stops your flow of urine will help you to push the baby out during delivery. Once you have the muscle singled out, clench and hold it for up to 10 seconds at a time, up to 10 times a day. When this muscle, called the pubococcygeus or PC muscle, is toned, your pushes will be stronger and more effective, helping to reduce delivery time. You will also have greater control over your bladder leading up to and immediately after delivery.

Strong legs and thighs will make certain childbirth positions easier to hold for long periods of time. For example, one of the most effective birthing positions is squatting. Holding onto a bar or other support, you will squat on the bed and push. This is a great position because the baby is assisted by gravity in their journey down the birth canal and you are much less likely to tear or require an episiotomy. However, squatting can tire your legs if they are not prepared. Practice stretching your legs and walking as much as possible while you are pregnant to keep your legs strong.

During pregnancy, your body produces a unique hormone called relaxin that works to soften your hip joints and allows them to spread to accommodate the baby. Keep your hips flexible with light stretches, but never push it too far. Your joints may feel more flexible than they actually are, leading to torn muscles if you stretch farther than the muscles will allow. Always hold on to a steady support while doing leg lifts as your balance might be off in later pregnancy. Keeping your hips flexible and toned will help you to handle childbirth and recover faster after the delivery.

Let’s not forget the best exercise of all… sex! As long as your doctor has given you the okay and you feel up to it, sex is a great way to keep those PC muscles in shape and get your heart pumping.

As you exercise, remember that daily light stretching and walking are more productive in later pregnancy than spurts of strenuous exercise. Drink plenty of water and be sure to wear comfortable shoes! Your daily exercise routine should be a time that you enjoy and look forward to.

Being fit and in good health overall will help to ease delivery and make recovery quicker. Your ability to process oxygen, your heart’s ability to handle stress, and your body’s ability to recover are all increased when you are in good health. A healthy diet and pre-labor exercises will keep you in top form for your newborn’s arrival!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Pregnancy After Miscarriage

2006-12-22T20:58:00.001-08:00

Losing a pregnancy is misunderstood by most people as being a cause for grief. But it is absolutely devastating, requiring counselling and therapy to restore the mother’s emotional state again after the loss of her pregnancy.

The reason a woman can grieve so deeply after the loss of her pregnancty is because she becomes attached to her child immediately; feeling waves of deep love and happiness toward this being inside her. And when she looses that it can take a very long time to function emotionally, like she used to. Because the child is unseen by others, her grief is often played down and not understood by many people. This is a problem in our culture and there needs to be more awareness about it, since it happens as much as the common cold.

It is impossible for me, or anyone, to tell you how it may feel to have a miscarriage. Some couples feel that they should “bounce back” and become pregnant again right away. Many others feel that they must have done something wrong, or that there is something physically wrong with them that caused the loss. Others still may feel that they are being punished. Grief, anger, sadness, depression, denial and even rage are all possible after such a tragedy.

It is first important to understand the cause of the miscarriage. In miscarriages before 12 weeks, the cause is almost always due to a deformity or other problem with the fetus. Your body recognizes that the baby likely will not survive. In these cases, there is absolutely nothing that the parents could have done differently. Though it is hard at the time because getting pregnant in the first place is a miracle; it is a complex process of cells meeting, dividing and reproducing to form a perfect human being. However, the process does not always go as planned.

Miscarriages between 12 and 20 weeks are called “late miscarriages”. You may have already seen the baby in an ultrasound and might have even felt them move. Late miscarriages are usually caused by a problem with the mother or the placenta, such as placenta previa or an incompetent cervix that will not stay closed.

Since miscarriages are relatively common, your doctor may not investigate the cause of a single miscarriage. Often, waiting and trying again later will result in a successful pregnancy. If you have experienced three consecutive miscarriages, your doctor may perform tests to try to determine an underlying cause. In some cases, such as with the incompetent cervix we just discussed, the problem can be remedied with medical help.

If and when you decide to try to conceive again is a personal choice that you and your spouse must make together. There are two healing processes that must happen first; emotional and physical healing. To lose a pregnancy is to lose a child. Grief counselling will help you to deal with the tragic loss and feelings of guilt, anger or confusion you might be experiencing.

To heal physically, you must acknowledge the trauma that your body has been through and work to get yourself back to top shape before trying to conceive again. Every pregnancy takes a toll on your body and your uterus in particular. It is important to exercise and eat well, giving your body at least three months to recover. Your vitamin and mineral levels may have been diminished as your body worked to support the previous pregnancy, so getting them back to normal will help to support the new baby.

Most importantly, listen to your heart and your body. Only you will know when you are healthy and confident enough to try again. Others may mean well with their advice, but you must take the time you need to deal with your loss in your own way.

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Nutrients Essential to Prenatal Development

2006-12-22T20:58:00.000-08:00

During pregnancy, your developing baby receives all of the vitamins, minerals and nutrients necessary for healthy growth. Whether it comes from your body’s stores or your diet, it is essential to make sure that everything they need is available to them!

Topping the list in early pregnancy is folic acid, or folate. In the first three weeks of pregnancy, your baby is forming a brain and spinal cord. A folic acid deficiency can lead to neural tube defects and other debilitating birth defects. Orange juice, lentils, peas and beans are all great sources of folic acid, but you should still take a supplement with at least 0.4mg per day.

Calcium aids in the development of strong, healthy bones and teeth. Without enough calcium in your diet, the fetus will actually take it from your bones, resulting in a deficiency in your own body. Drink plenty of milk and eat hard cheeses, yogurt and salmon to get your 1000mg per day.

Protein is vital to your developing baby. It also helps your body to repair cells that are damaged or changing during pregnancy. You can find your 60g per day in meat, poultry, dried beans or nuts.

Your body’s need for iron will nearly double during pregnancy as you work to produce extra blood. Iron deficiency can lead to anemia, low birth weight and even preterm delivery. You will need at least 27mg of elemental iron per day. If you aren’t getting enough in your diet by choosing iron-rich food such as spinach, tofu, lean meat or nuts, your doctor may recommend a supplement. Vitamin C also aids the body in absorbing iron, so eat the food or take your supplement with a Vitamin C-rich option such as orange juice or cantaloupe.

Choline is a nutrient that many pregnant women don’t have enough of in their daily diet. It is crucial for normal fetal brain development, yet the average American gets only 314 of the 425mg recommended daily (the National Institute of Health, http://www.medindia.net/news/view_news_main.asp?x=14088). Choline is found in high levels in soy lecithin, beef liver and egg yolks.

Vitamins, especially those in the B family, are important in fetal development. Be sure to get your recommended daily intake of thiamin (B1), riboflavin (B2), niacin (B5), pyridoxine (B6), pantothenic acid (B12), and biotin. Your everyday diet should provide sufficient amounts of these vitamins, but eating fortified cereals and whole grain breads will help.

Iodine is a trace element that helps to prevent brain defects. A condition called goitre can result from a lack of iodine in countries such as South Africa where iodine levels are low or nonexistent in soil, plants and fish. In these areas, iodized salt can help to supply iodine in the diet, but remember that excessive use of salt can be dangerous. As always, moderation is the key.

Essential fatty acids Omega-3 and Omega-6 are also necessary in prenatal development. Omega-6 comes from canola oil, soft margarine and other plant oils. Omega-3 is found mostly in fish, which pregnant women may not eat during pregnancy. Ask your doctor or midwife about a supplement.

Incorporating healthy, nutrient-rich foods into your everyday diet, along with an approved supplement, is the key to ensuring good prenatal health.

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Keeping Daddy Involved Throughout the Pregnancy

2006-12-22T20:57:00.000-08:00

Pregnancy is an exciting and wondrous time for both Mommy and Daddy. However, some future fathers find themselves feeling left out of the loop when mom is experiencing her first pregnancy. After all, the mother gets to carry the baby, feel them kicking and develop an inexplicable bond throughout the nine months of pregnancy.

New fathers have a lot to deal with during pregnancy. They may be nervous or afraid that they aren’t prepared to handle the responsibilities of parenthood, or that they might not be a good father. They may fear that the new baby will somehow come between you and lessen your love for each other. They may just feel at a loss as to how to help you out as you prepare for the baby.

Keeping Daddy involved will help you both to adapt to the changes that a new baby is certain to bring into your life. He may feel helpless as he stands by and can’t seem to help you through the aches and pains that come with being pregnant. Having him give you a massage, rub your back or even brush your hair will help to keep the bond between the two of you strong. It’s only natural for him to feel protective and these small actions help him to feel that he is taking care of you.

You may feel the first kicks anytime between the 12^th and 22^nd weeks of pregnancy. It’s exciting for Daddy to feel these kicks too, so let him gently touch your stomach. If your baby is a playful one, you might even find that they will kick in response to Daddy’s hand moving around on your belly!

As their sense of hearing develops, they will begin to recognize voices and sounds. Daddy can talk to the baby or even read them a story! You might notice that the baby reacts to their father’s voice, or your own, by moving around, kicking, or becoming still. This isn’t just chance; they know already that you are their parents and both of you are forming a bond with the baby by talking, singing or reading to them.

You can also keep dad to be feeling involved with decision making like buying baby furniture and painting the nursery. Giving him the final decision making in this process will make him feel as if he is playing a very important role in his child’s comfort and happiness.

Attending doctor’s appointments and prenatal classes together is a great way to keep him up to speed on the baby’s development and any new symptoms you have been feeling. Hearing the baby’s heartbeat or seeing them move on the sonogram is a unique and emotional experience that both parents should be in attendance for.

Couple’s baby showers are gaining in popularity as some women just aren’t into the silly games and activities of traditional baby showers. Your husband might enjoy having his friends there to celebrate as well. You can also read books on pregnancy together; he will feel more involved and will also be learning valuable information about the pregnancy that could help later on as delivery approaches.

Staying involved should help Daddy feel more confident and informed about your pregnancy. The level of involvedness is up to the two of you; some men are just more comfortable with pregnancy than others. As long as the two of you both feel that you are working as a team and the needs of each person are being met, you are already doing a great job of parenting!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

How Your Pre-Conception Diet Can Affect the Health of Your Baby

2006-12-22T20:55:00.000-08:00

Trying to conceive (or TTC, as it is commonly known) is an exciting, fun and yet stressful time for a couple. How can you make sure that your diet provides the nutritional content needed to prepare your body for pregnancy? Each woman hopes that she is doing everything in her power during her pregnancy to nurture a healthy baby into the world. Did you know that you can get them off to a good head start, well before you even become pregnant?

The most important factor to consider for a healthy pregnancy is your pre-pregnancy weight. Over- or underweight women must work with their doctor or midwife to become as healthy as possible before conceiving. This will not only make pregnancy more comfortable and enjoyable; it also offers several important health benefits. The babies of overweight women are more at risk of developing gestational diabetes, a condition which causes the baby in utero to produce excess body fat and grow to a very large size inside the womb. Underweight women may have a difficult time gaining enough weight during pregnancy to support the baby’s nutritional needs as well as their own.

This is the time to develop a healthier lifestyle through nutritional diet changes and exercise. Eating healthy need not be boring – add a new fruit or vegetable to your diet each week to add flavor and ensure that you aren’t missing out on any important vitamins. A well balanced pre-pregnancy diet includes daily servings as follows:

· Breads, cereals and grains: 6 to 11 servings

· Vegetables: 3 to 5 servings

· Fruits: 2 to 4 servings

· Meat and nuts: 2 to 3 servings

· Dairy: 2 to 3 servings

· Fats, oils and sweets: eat sparingly

Concentrate on getting the right nutrients for pregnancy health. Folate, or folic acid, reduces the risk of spinal cord and neural tube birth defects by 50 to 70%. Most of the benefit of this nutrient takes place in the first few weeks of pregnancy, before you may even know you’re pregnant, so working 0.4 mg daily of folic acid into your diet beforehand is crucial. Calcium helps your baby develop strong bones and teeth. Because prenatal vitamins often contain small amounts of calcium, it is important to get enough in your daily diet. Iron is just as important in your baby’s development as it is to your health during pregnancy. Baby will take what she needs, leaving you with what is left over… so make sure what is left for you is sufficient to prevent anemia. Water is often overlooked, but oh-so-important. It is important to stay hydrated. Dehydration can affect the amniotic fluid level protecting the baby.

Along with the foods and beverages you should eat, there are a number that you must avoid as they can have negative effects on your developing child.

· Unpasteurized milk, soft cheeses, sushi, undercooked meat and deli meats contain bacteria that may prove harmful to the fetus

· Many types of fish contain mercury that will build up in your system over time. Mercury is responsible for debilitating birth defects and mental retardation. It is best to avoid fish entirely before becoming pregnant, or to investigate the fish supplier to be sure the fish were bred and raised in mercury-free environments.

· Raw fruits and vegetables must be washed thoroughly to remove any trace of pesticide or fertilizer. Better yet, choose only organic foods!

· Because the dangers of growth hormones in meat and milk are still unclear, steer clear of products containing them.

· Soft drinks should only be consumed in moderation. Avoid the artificial sweetener saccharin, as it has been proven to cross the placenta and stay in fetal tissue.

· Caffeine is a diuretic and may contribute to dehydration. In excess, it can cause miscarriage. It is important to have this out of your system before becoming pregnant.

Finally, cut alcohol out of your lifestyle completely as you try to conceive. Fetal Alcohol Syndrome (FAS) can develop as soon as three weeks into the pregnancy, before you are even aware that your efforts at conceiving were successful! FAS causes mental retardation and severe defects and facial deformities.

Good luck! With common sense and preparation, taking care of yourself while TTC is really helping you to ensure the future health of your beautiful child!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Foods and Herbs to Avoid During Pregnancy

2006-12-22T20:54:00.000-08:00

In an effort to do what is best for their developing baby, many women choose to eat natural foods during their pregnancy. They might also choose to use herbal remedies for colds, aches or other maladies, figuring that herbal choices are healthier for pregnancy. In many cases, they are… but some herbs are very potent and should be completely avoided during pregnancy. This guide will help you make smart food and herb choices during your pregnancy.

Green leafy vegetables and other deeply-colored vegetables are packed full of vitamins and minerals that are vital to your baby’s growth and development, especially if this is your first pregnancy. Growing the vegetables yourself is ideal, as you can be sure that no pesticides or herbicides are used, but this just isn’t possible for most women. Choosing an organic grower is important in ensuring the safety of your child. Still, vegetables must be washed carefully before use to remove any toxoplasmosis bacteria from their surface during pregnancy.

Fish is another food item that may be a double-edged sword. While most of us think of fish as a health food because of its low fat content and good fat content, many types of fish also contain mercury. Fish develop build ups of mercury in their flesh from the food that they eat. The levels of mercury are often high enough to be considered potentially dangerous to pregnant women, as it can cause birth defects such as mental retardation. To be safe, limit your fish intake to one portion monthly, or avoid it completely.

Other foods that should be avoided during pregnancy include:

· Raw fish or meat

· Unpasteurized dairy and milk products

· Deli meats

· Raw eggs or shellfish

· Soft cheeses and pate

· Caffeine (can be taken in limited amounts; ask your doctor)

· Alcohol

Herbal supplements, unlike prescription medications, are not regulated by the FDA. The strength and quality of the ingredients can vary in different brands of the same product. Essentially, you don’t really know what you are putting into your body when you use these supplements. Some herbs even cause miscarriage, birth defects or uterine contractions; it is important to differentiate between the terms “natural” and “healthy”. The following list contains several herbs that should be avoided during pregnancy:

· Ephedra

· Passion flower

· Roman chamomile

· Blue or black cohosh

· Yohimbe

· Dong Quai

· Saw palmetto

· Pennyroyal

· Pay D’Arco

· Goldenseal

· Barberry

· Basil Oil

This is certainly not an exhaustive list; you must work with your health care provider to determine which herbs may be safe for you to use and which you must avoid.

The level of safety of any given herb when used by a pregnant woman depends on a number of factors. For example, red raspberry leaf may be recommended to some women in the second or third trimesters to help tone the uterus and ease nausea. However, it is a controversial herb that may also be thought to cause miscarriage in early pregnancy, or premature uterine contractions.

Since these herbs can be found in many different teas, topical creams, supplements and foods, it is an absolute must that you are aware of what it is that you are putting into your mouth and what the consequences could be. Ask your doctor or midwife for guidance. They know your special circumstances and medical history and will help you to choose natural foods and supplements to nourish you and your baby without posing any undue risks.

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Fitness During Pregnancy For Every Trimester

2006-12-22T20:50:00.000-08:00

Staying fit and feeling healthy throughout your pregnancy will not only help you to feel better; it will aid in the healthy growth and development of your baby as well!

During pregnancy the first trimester can be tough. Even seasoned gym bunnies can fall off the wagon as they succumb to morning sickness and fatigue. It is crucial that during this time, pregnant women develop a modified exercise routine to keep them active throughout the pregnancy. Even those who didn’t exercise before becoming pregnant should start now.

Walking is the single best exercise during pregnancy. It helps to keep joints limber and strong; the heart and lungs processing oxygen as efficiently as possible; and the muscle tone in the legs and pelvic floor strong and lean. Walk fast enough to feel like you’re getting a workout but are still able to carry on a conversation without losing your breath. Swimming is another low-impact, all over workout that can also be fun. Many gyms offer water aerobics and even classes designed especially for pregnant women to tone muscle and keep joints flexible, without putting extra stress on the body.

Active women might feel a sense of loss or disappointment in the first trimester as people fuss over them and tell them to “take it easy”. While it is necessary to stop high impact, potentially dangerous sports, you can still carry on the activities that you did before you became pregnant as long as your doctor deems it is safe. For example, a skier or bicyclist should continue their activity carefully, while a sky diver or white water rafting enthusiast might be better to give it a rest until after the baby is born!

In the second trimester, the pregnant woman’s body shape changes. Sports and activities requiring balance might be more of a challenge as your center of gravity shifts with your growing belly. As you gain weight, keep walking and swimming to keep your muscles lean and weight gain in the right areas. You can expect your stomach, breasts, butt and even thighs to fill out as your body stores fat and the baby grows. Remember that these fat stores are the supplies that your body will draw on for breastfeeding your baby, so they are necessary for good health.

Yoga can be therapeutic during the second trimester to relieve back ache, leg cramps and other maladies. It will help reduce mental and physical stress while strengthening core muscles that are used to deliver the baby. Attend a class with a leader who is familiar with yoga poses that are safe for pregnant women; there are some that must be avoided.

Start doing Kegels (Otherwise known as pelvic floor exercises) in your second trimester. These simple, discreet pelvic floor exercises will strengthen the muscles needed for pushing during childbirth. To find the right muscle, try to stop urinating in mid-stream. Do these exercises as often as 3 times a day, holding each time for 10 seconds and doing 10 repetitions each time.

Because the blood volume in your body is increasing, you might find that you tire easily or even become dizzy. Make sure that you are drinking enough fluids and stop exercising immediately if you feel dizzy or weak.

Although you may not feel like doing much of anything in the third trimester, it’s important to keep moving! Avoid exercises that have you lying flat on your back; the weight of the baby can compress nerves and blood vessels in your back. Because each woman will have a different experience in her pregnancy, no one exercise program is approved for all moms-to-be. Discuss your health and any symptoms you may be having such as shortness of breath, aches and pains, contractions, etc., with your doctor. You can decide together how much exercise will provide the most benefit possible to you and your baby without putting either of you in harm’s way.

When in doubt, ask your doctor!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Fitness During Pregnancy For Every Trimester

2006-12-22T20:21:00.000-08:00

Staying fit and feeling healthy throughout your pregnancy will not only help you to feel better; it will aid in the healthy growth and development of your baby as well!

The first trimester can be tough for anyone during pregnancy. Even seasoned gym bunnies can fall off the wagon as they succumb to morning sickness and fatigue during pregnancy. It is crucial that during this time, pregnant women develop a modified exercise routine to keep them active throughout the pregnancy. Even those who didn’t exercise before becoming pregnant should start now.

Walking is the single best exercise during pregnancy. It helps to keep joints limber and strong; the heart and lungs processing oxygen as efficiently as possible; and the muscle tone in the legs and pelvic floor strong and lean. This is crucial during pregnancy. Walk fast enough to feel like you’re getting a workout but are still able to carry on a conversation without losing your breath. Swimming is another low-impact, all over workout that can also be fun. Many gyms offer water aerobics and even classes designed especially for pregnant women to tone muscle and keep joints flexible, without putting extra stress on the body.

Active women might feel a sense of loss or disappointment during their first pregnancies, in the first trimester as people fuss over them and tell them to “take it easy”. While it is necessary to stop high impact, potentially dangerous sports, you can still carry on the activities that you did before you became pregnant as long as your doctor deems it is safe. For example, a skier or bicyclist should continue their activity carefully, while a sky diver or white water rafting enthusiast might be better to give it a rest until after the baby is born!

When in doubt, ask your doctor!

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey

Choose These Foods to Promote a Healthy Pregnancy

2006-12-22T20:18:00.000-08:00

It’s only natural to want to do your very best to ensure that your baby is healthy, strong and thriving during pregnancy. Give your pregnancy journey (for your baby in the womb) the best chance at success by making healthy food choices!

Let’s first look at the vitamins and nutrients needed to promote a healthy pregnancy. Protein in pregnancy not only contributes to building your muscles, breasts, uterus, and blood supply for your pregnancy; it also helps your Baby to develop healthy tissues. Your goal is to have at least 60 g of protein per day in your diet during pregnancy.

Calcium is needed to help Baby build strong bones and teeth during pregnancy. If your diet is short on calcium, your body will actually take it from your bones to supply the baby during your pregnancy. Focus on getting at least 1,000 mg per day.

Iron is crucial to both you and Baby, to aid in the development of a healthy blood supply while you are pregnant. Get your 27 mg per day by choosing iron-rich foods and taking a supplement during the whole pregnancy.

Zinc is another very important mineral during pregnancy. Getting 11mg per day will guard you and Baby against the long labor and infant health problems associated with a deficiency.

Folate, or folic acid, guards against spinal cord and neural tube defects by helping to build strong protein tissue in early pregnancy. 0.4mg per day is needed to reduce the risk of these birth defects by 50 to 70%.

Vitamins B6 and B12 are needed during pregnancy. While severe deficiencies are rare, it is possible to be lacking in Vitamin B12 to the point that you would require a supplemental shot from your Doctor. Vegans are more likely than meat-eaters to have this deficiency as B12 is found in animal products.

Dietary fiber (30g daily), 8 cups of water, whole grains and a recommended prenatal vitamin will help you and Baby to stay in top form.

If you’ve ever heard the old adage, “Eating for two,” you might be wondering how on earth you’re going to eat all of this food! In fact, eating for two isn’t necessary at all. You will only need to add an additional 300 good quality calories per day to your diet. The key is to choose foods that contain a variety of necessary nutrients without empty calories to add unwanted weight and bulk to your body.

Fruits and vegetables are an obvious healthy choice. However, it is important to eat a wide variety to ensure that you are getting all of the different vitamins needed for a healthy pregnancy. Choose organic or pesticide free growers and always wash fruits and vegetables carefully before eating. Include 3 to 5 servings of vegetables and 2 to 4 servings of fruit each day. Choose 2 cups of loose, leafy spinach or kale; 1 cup of cooked carrots or broccoli; or 1 cup of pure vegetable juice as a serving. An example of a serving of fruit is 1 large orange, 1 cup of canned in water fruit, or 8 oz of pure fruit juice.

Milk and dairy intake helps to provide calcium, protein, Vitamin D and healthy fats to your diet. Aim for 3 servings a day. Try 1 cup skim milk, 1/2 cup cottage cheese, 1 cup yogurt or 1 ½ ounces of hard cheese; each equals one serving.

Meat and meat alternatives are packed with iron, protein and fats. Choose 1 egg, 1 tablespoon peanut butter, or 1 oz of lean meat, fish or poultry.

Your 6 to 11 servings of grains and cereals should focus on whole grain, low fat choices. Try ½ cup of cooked wild rice, a slice of 100% whole grain bread, or ½ of a mini bagel to provide fiber, vitamins and minerals.

While there are no guarantees in pregnancy, taking these steps towards a healthy prenatal diet should comfort you in the way that you know you are doing everything possible to ensure the health of your baby.

For more information on keeping excellent health for your and your baby just go to www.amazingpregnancysecrets.com

By Sally Aubrey