Exercise During Pregnancy Doesn't Have To Be Hard. Read These 6 Tips

                                                       

Regular exercise during pregnancy do a lot for you. It helps manage various complications, ensures smooth labor, lessens pain during labor and many more. Modern hectic life keep many women away from any sort of physical activity and exercise. Sedentary life style causes many women suffer from anxiety, depression, obesity, diabetes and other ailments.

When women suffering from these complications become pregnant the situation worsens further and may go out of hand. Physical activity and suitable exercises give these women a new healthy life and a wonderful pregnancy. Women who have never taken up any sort of exercise and physical activity before becoming pregnant may expect a number of positive gains if they adopt an appropriate programme during motherhood.

Some Startling Facts About Pregnancy Exercise 

• Boost Your Energy :  Regular exercise boosts your energy to a new level, enable you to meet your daily schedule efficiently and fights against fatigue that most women generally suffer during pregnancy.

• Lowers Risk of Pregnancy Related Complications : Many pregnant women develop 'gestational diabetes' & 'preeclampsia'(very high blood pressure during pregnancy). Regular exercise facilitates smoother blood flow, burns calories and brings down the risk of diabetes and preeclampsia considerably. 

• Sound Sleep : Regular exercise enables you burn more calories and tire you out enough to make you fall into a sound and restful sleep quickly for the entire night. 

• Removes Aches & Pains : Not to mention, regular exercise builds strong muscles and make you cope with lower back pain and joint pain (normal during pregnancy) more easily.  

• Boosts Your Mood : Research has shown that many women suffer from depression and anxiety about their health and future during pregnancy. Daily exercise and physical activity release more endorphins into the blood thereby eliminating depression improving mood. Know more about endorphins and its effects.

• Postpartum Constipation : Constipation is painful and troublesome specially if the mother had suffered from it during pregnancy. A lot of factors may be responsible for this - medication, prenatal vitamins. Daily exercise sends more blood to the pelvic area and makes the muscles strong thereby facilitating movement of bowel easy. Know more about constipation. 

Exercises During Pregnancy :

Walking : Walking may be termed as the easiest and a very effective mode of exercise for any age group including the pregnant. The entire body starts functioning at the time of walking. Blood circulation increases and reaches all parts of the body. Walking has an extraordinary effect on the cardiovascular system and respiratory organs. 

The muscles of legs, thigh and pelvic become stronger and toned up. A strong pelvic system leads to easy labor for the pregnant. All doctors recommend walking for the pregnant because of its positive effects on the body and mind too. It is the best form of exercise to get rid of tension, anxiety and depression. It may be done in the morning or be taken up as a evening stroll. 

While walking practise inhaling deeply through the nose and exhale out of mouth. Keep your backbone straight and both hands should hang by your side and move to and fro. Keep the pace comfortable but it should be such that you sweat a little. At the same time you must not become too exhausted or out of breath.

Cardiovascular Activity : Cardiovascular exercises make your heart pump more blood while your burn more calories.

• Swimming and Water Workouts : Swimming and water workouts fit well in the routine of cardiovascular exercise for the pregnant. It improves stamina and strengthens muscles and eliminates pregnancy swelling in the legs and feet. 

• Exercise Machines : Treadmills, rowing machines, step climbers are also part of cardiovascular exercises. Speed is a vital factor while attempting to use these machines and should be set by an expert only. Doctors usually advise avoiding running and jumping exercises specially during the third trimester. So, before taking up any of these activities doctor's advice is a precondition.  

• Bicycling : This is a very useful and the easiest form of exercise. Bicycling has also a positive effect over the entire body almost like walking and swimming. What must be borne in mind - avoiding bumpy & uneven terrain, always wearing a helmet, never riding a wet road/pavement and always minding your speed. 

Stretch And Breathe With Yoga :

Yoga is an ancient Indian science of exercise and healing discovered and practised in India over 5000 thousand years ago. It's capable of removing all dirt and impurities from any human being and makes one strong from within. Yoga has uncountable benefits of physical, mental and spiritual well being. Yoga has been passed on by teachers to students tradition after tradition. 

Practising yoga during pregnancy is perhaps the healthiest and safest form of exercise. Yoga not only helps the mother ready for childbirth happily but also removes all stress, anxiety and complications. When the pregnant suffers from any disorder or ailment the baby within her also gets affected. Yoga gives the mother the feeling of relaxation and complete peace of mind with a super quality of health.

Yoga has mainly two segments :

•  Yogasanas(Posture) :  Practising yogasanas makes the mother so flexible along with strong pelvic muscles that she finds the delivery with less pain and discomfort. The postures keep the body always alert relieving tension around the cervix resulting in reduced labor pain. With yogasanas the mother gets completely ready for a easy childbirth. There are hundreds of Asanas  but a good and expert teacher can only show the pregnant mother which Asanas are best suited to her and teach how to practise them. At present almost every country and all cities/towns have got some Yoga training centres with expert trainers. WARNING : Never start practising Yogasanas during pregnancy by just reading a couple of books but always seek advice and training from an expert.   

• Pranayam(Deep Breathing : Accurate breathing style can make you feel Godly and is capable of destroying any tension, anxiety, repentance and anger from anyone. It is powerful than any anti depression drug on earth. With this powerful weapon the mother can combat any mental stress and fear during pregnancy. Pranayam is so strong that the first lesson of practising meditation is learning pranayam. Sahaj Pranayam(Easy Breathing Technique) may be practised by anybody including pregnant mothers reading books or learning online and doesn't cause any harm. We must not forget, learning from an expert is always better.

Dos & Donts of Exercise During Pregnancy

DOS :

• Loose and comfortable clothing is of utmost importance

• Do drink enough water to prevent dehydration

• Skip back exercises as they are not safe during pregnancy. Since back exercise are important, instead try switching to pelvic tilts or lying on your side or on your hands and knees and concentrate on bringing navel toward spine. Better try yoga to do this. Consult an expert. 

DONTS :

• Never try heavy weights, bouncing or jerking movements specially during third trimester. They may cause serious injury to ligaments and bones making you susceptible to serious injury.

• Don't try exercises that require you to lie on your back that may cause undue pressure on your spine during pregnancy. Always consult an expert and your physician. 

• Body temperature running above 102 degrees may be critical for yourself and as well as for the baby. So, try to do your exercises always in air conditioned environments. 

• During pregnancy you need a lot of rest too. So you must not be doing workouts more than 3 to 4 days a week.

• No exercises that twist or put lot of pressure on abdomen, torso or spine irrespective of yoga or any other form of exercise. The warning is always consult an expert or physician before any attempt.

• Never try any sports that may throw your out of balance and cause a destructive fall.  

Read more :

Boobs Are Awesome - Read Why 

Enlargement of Boobs

Read More

Reasons Behind Shaving Or Waxing Pubic Hair Before Labor

                                       

One may wonder why doctors insist on shaving pubic hair before you get admitted to a hospital/nursing home for delivery. The major reason behind this is to avoid a serious infection to the baby and also to the mother. A single piece of hair overlooked by the doctor or nurse and remaining inside you or the baby at the time of normal vaginal delivery or a cesarean delivery may cause a life threatening infection. Shaving pubic hair makes the birth hygienic also.That's why shaving pubic hair before delivery has been accepted as a standard procedure in all hospitals.

Many pregnant women specially those for the first time find it quite embarrassing and feel shy to remove their pubic hair. Some find it terribly fearful to place a razor on the private parts. They must be aware that if health and safety are top priorities in their mind, the doctor's advice must be followed.


Other Reasons Behind Shaving Pubic Hair Before Delivery

• The pregnant need not feel embarrassed when doctor and nurse examine her genitals

• The pubic are remains clean and hygienic

• It becomes easy the perineum needs to be cut and sutured 

• It avoids maternal infection

                                                     

Things You Can Do To Avoid Uneasiness 

• You may talk to your spouse, friends, sisters or mom who have already passed through this

• Have a open talk with mid wives and doctors about the usefulness of the procedure

• There are many online forums of pregnant women and discussing about this issue with a lot of women will remove your fear and hesitation

Tips

• Do not be unnecessarily embarrassed as the procedure is an acceptable normal practice for all pregnant women

• Make sure your mid wife uses a new sterilised razor to do the job to avoid cuts and itching

• Ask your doctor about the type of anti bacterial solution to be used after the procedure

Do It Yourself

If you really hate the procedure to be done by mid wives,  you can do it yourself before getting admitted into the hospital.

• By using a good quality hair removal cream

• Use anti bacterial solution both before and after

• You can also use razor but care is required to avoid cuts

Remember doing it yourself is a bit tough as the huge bump in the middle part of the body makes it really hard to see your pubic area yourself.

Read More

Here Is What No One Tells You About 11 Essential Fruits For The Pregnant

Healthy Diet Plan During Pregnancy

                                       

The aim of diet recommended during pregnancy is to ensure that the pregnant receives adequate nutrition for herself and as well as the unborn baby. Needless to say, healthy diet is vital for the baby's growth and development. To supplement the body's need the diet should include a lot of vegetables, fruits, breads and grains. One thing must be remembered that dieting to lose weight during pregnancy may prove to be fatal as it restricts consumption of important nutrients such as iron, folic acid, essential vitamins and minerals. The 11 fruits that are absolutely essential for the pregnant are :- 

Bananas : Banana is rich in Vitamin B6, Vitamin C, fibre and minerals such as potassium, particularly beneficial to treat constipation, nausea and morning sickness during pregnancy.

Papaya : Papaya is also rich in , fibre, potassium and is a tropical fruit. Papaya soothes heartburn, often experienced by women during pregnancy. However, pregnant women should eat ripe papaya only. 

Red Bell Pepper : This fruits is advised by doctors to the pregnant women as it is abundant with Vitamin C(209mg) almost double the amount contained by green pepper and thrice the amount contained by an orange. Vitamin C is responsible for repair, growth and development of the tissues of the unborn baby. 

Avocado : It is a great fruit and is a rich source of Vitamin C,  Vitamin K, Vitamin B6, fibre, potassium and folate. Avocado helps the growth of the baby's tissues and brain. It also relieves the pregnant of morning sickness. 

Mango : A delicious tropical summer fruit and is full of Vitamin A, Vitamin C and fibre. Mango is a very healthy fruit and loved by all. 

                                                        

Grapes : The vitamins and minerals such as  Vitamin A folate, potassium, magnesium, sodium and phosphorous contained by grapes are immensely beneficial to the pregnant as it helps to stabilize metabolic rate.

Cherries : Cherries come with vitamin C that fight cough, cold and infections. One of the major functions of cherries is that it ensures sufficient blood supply to the Placenta which is absolutely indispensable for the healthy growth of the baby. Melatonin present in cherries  helps build the tissues and cells during pregnancy. It has anti-stress effect on the body thereby fights depression and ensures sound sleep to the mother.   

Guava : Guava is a cheap tropical fruit but of immense nutrient value and most of the women love it. It is rich in Vitamin C, Vitamin E, lso-flavonoids, Carotenoids and Polyphenols. Guava helps digestion, regulates immune system and blood pressure, helps to relieve bowel and strengthens nervous system of the baby.

Strawberry : Strawberry is a delicious fruit and is an excellent source of Vitamins, fiber & folate.  Minerals such as Manganese and potassium present in strawberry help growth of the bones of the pregnant as well as the baby.

Watermelon : Watermelon is an ideal source of Vitamin A, Vitamin C, Vitamin B6, fiber and minerals. It fights morning sickness, stabilizes heartburn, helps remove muscle cramps and prevents dehydration. It also helps to keep weight under control. So, most doctors recommend this fruit to the pregnant women.

Apple : Apple is not only a tasty fruit but also of immense nutrient value for health. Apple rich in Vitamin A, D, E and essential nutrients and enhances immunity, lowers the risk of suffering from asthma for the baby in the later stage of life.







Read more

Read More