Exercise is good for the body in order to remain fit and healthy. It is good and advisable for pregnant women to exercise their body, as it will help them to maintain some form.
It will also help in building up their immune system and strengthen them in preparation for delivery. All these would be possible because exercise makes the muscles properly developed. For those that have been exercising regularly before pregnancy, they can continue the process of exercising during pregnancy, but reduce the intensity.
When You Should Not Exercise When Pregnant
There are complications or issues involved in pregnancy where exercising may not be recommended. In such conditions, exercising might be harmful and hazardous. The conditions include:
You should consult your obstetrician or physician about the kind of exercise that will be suitable for you at each stage of your pregnancy.
The Kind of Exercise Suitable for Pregnant Woman
For pregnant women, you can take part in any exercise activity. But you should ensure to do them with ease and not to do them in excess and, hence, run the risk of losing your pregnancy. The kind of exercise activities recommended for pregnant women, which will be safe for them and keep them in good shape, including swimming, walking, indoor cycling, stretching exercise and yoga.
Also, there are special classes of aerobic exercise with instructors for pregnant women. You can register for these classes with a qualified instructor. It is also advised that pregnant women should engage in outdoor activities so they can be able to engage in activity that will enable them to stretch their limbs.
There might also be exercise classes for couples when they attend pre-natal care. This is very good for bonding in the period of pregnancy. Light jogging is also advised especially if the woman has been jogging before she became pregnant.
Exercise You Should Avoid When Pregnant
There are some kinds of exercises that are not suitable for pregnant women as they may cause complications in the pregnancy. These exercises include:
When to Stop Exercising When Pregnant
There are some situations that may occur, and it will be advisable to stop exercising as soon as you have those feeling. While exercise is good for the body and the health of the baby, there are cases, especially when it is done in excess, that it will become an issue in safe delivery. It can also cause some serious complication during pregnancy.
Hence, it is advisable to stop any form of exercising when you experience any of the following:
How Soon to Start Exercising?
There is no particular time when one can start exercising when pregnant. Some people without any health conditions or complication start exercising right from the day they notice they are pregnant to when they deliver. It is usually less stressful for people that have been exercising regularly before they become pregnant. They will just have to change their routine slightly to meet up with the changes in their body.
Exercise activities are part of pre-natal care when you regularly go for checkup. They do commence as early as it is discovered that the woman is pregnant.
Importance of Exercise for Pregnant Woman
While exercise may not be recommended for all pregnant women due to some kind of complications, they are recommended as they have some beneficial effects on the safety of the mother and baby during delivery.
The following are some of the reasons why exercise is advisable for pregnant women:
Subscribe to our mailing list and LIKE US on Facebook to receive more tips and insights on pregnancy and parenting!
Well, if you are planning to switch or already are eating a vegan diet during pregnancy, we’ll help you to sort out your meals and advise you as to which food can provide you with what kind of nutrients.
We all know vegetarians are people who don’t eat poultry, seafood, eggs, fish, etc. Vegans are vegetarian, but they also do not use or eat animal products and their derivatives like milk, eggs, honey wool, leather or even cosmetics.
The idea of being a vegan is because of their care and love towards animals. Just for, e.g., If we drink cow’s milk, what would a calf get? He doesn’t get enough milk to fill his tummy. And that’s the reason people adopt veganism, to save animals from being extinct.
If your worry is how and what kind of food will provide your with iron, protein and other nutrients during pregnancy, just relax. we have listed down the nutrient requirements in vegan diet while pregnant and what different kinds of food you could try out.
For the development of the baby’s bones and teeth, Calcium and Vitamin D both are essential. In one of the studies, it was accomplished that a woman instead of increasing her calcium intake should work on the calcium absorption capacity and reducing calcium losses.
In general, women who are less than 18 years need 1300 milligrams and women more than 18 years; a daily intake of 1000 milligrams is recommended. However a pregnant woman needs to have eight or more servings of calcium-rich food.
The same is the case with Vitamin D. If you are getting adequate exposure to the sun, you won’t need Vitamin D supplements. Otherwise, 15 micrograms of Vitamin D is recommended for a pregnant woman. Make sure to consult your gynecologist before starting on Vitamin D supplements, as there have been cases where high doses of vitamin D resulted in risk factors for pregnant women.
You can include the following food items, such as a calcium and vitamin supplements:
Getting enough protein is not doubtful at all in a vegan diet, as vegan food is rich in protein. Are you aware that each trimester your protein intake should actually increase? So if you are in the second trimester, you should increase your protein intake by 25 grams daily and in the third trimester, an increase of 71 grams of protein is necessary.
Of all the vegan food items, except sugar, alcohol and fat most of the other items in some way or the other way are rich in protein.
Here is your quick daily plan to meet the protein requirement:
Iron deficiency is very common in a pregnant woman. Hence, all women should be extra cautious and take extra efforts to ensure they are taking adequate quantities of iron. Iron rich diets along with iron supplements might be essential if you are deficient in iron.
Please make sure not to take iron supplements along with calcium supplements, as it reduces iron absorption in the body. You can take iron supplements between meals, as it maximizes iron absorption and would be beneficial for you and your baby.
The food items which are rich in iron for vegan diet for pregnancy are:
It is recommended to have an adequate quantity of vitamin B12 for a pregnant woman. It helps in providing nutrition to the fetus. However, food items in a vegan diet, which are rich in vitamin B12, are a bit restricted, hence not offering much of a choice if you don’t like them. Here is the list of food items rich in vitamin B12:
Folate is a very important nutrient as studies have shown a linkage in babies having birth defects whose mothers lack folic acid in their diet. The linkage shows a connection with a birth defect [neural tube defect] when mother folate levels are low.
Folate is essential from the day you think about planning a child once until you conceive for its brain development. The daily recommended dose of folic acid is 400 micrograms for a pregnant woman.
For a vegan mother, the following food items are rich in folic acid:
Iodine is another important nutrient, to be taken up by a pregnant woman to avoid any physical malformation in your child. Usually the salt we use is enough to meet that requirement, but make sure always to have iodized salt.
Here is a quick vegan pregnancy diet plan, which may be handy for you to decide on what to eat:
Make sure to keep rotating the food items from your daily diet plan so that you don’t get bored of one and that also ensures you are getting all the vital nutrients for yourself and your baby.
Subscribe to our mailing list and LIKE US on Facebook to receive more tips and insights on pregnancy and parenting!
Article written by Samiksha Seth
While some fish can be great for your heart health, some are rich in mercury. Some fishes have DHA, which makes it ideal for your baby in the womb while some have toxic PCBs in it. Hence it is important for you to know which fish to consume and which ones to avoid.
The FDA or Food and Drug Administration agency has stated that a pregnant mother can eat up to 12 ounces of fish each week. This is because it offers numerous benefits such as:
Never avoid the consumption of the fish in your pregnancy diet as it is rich in health benefits for you and the baby. If you are trying to get pregnant or already pregnant, you can consume the following types of fish in the amount mentioned below:
You must control the amount of tuna fish while you are pregnant as it contains mercury in it. Make sure you have just two tuna steaks (140 g after cooking) in a week. Fresh is always preferred over the can variety.
Pregnant women must eat oily fish in moderate amounts as it might contain several pollutants like PCBs and dioxins. Eat only two portions of these fish per week, but eat them without fail. Include oily fish variants like herring, sardines, salmon, trout, pilchards and mackerel in your diet.
The following fish types are good for pregnant women, but due to the fact they may have swum through tainted waters, you must eat only two portions or less of them in a week.
Some of you might be wondering whether it is safe to consume shellfish like oyster or even crab during your pregnancy. It is highly recommended you avoid raw shellfish at this time, as it would have contamination of virus, bacteria or other toxins, which is not safe for your baby.
However, eating cooked shellfish is advisable, as the contaminants would be killed when the shellfish is cooked thoroughly. However, you can avoid it altogether if you are not sure about consuming it. You must also avoid the following varieties of shellfish as it can trigger food poisoning risks. They are:
You should practice discretion and good sense while opting to eat seafood during pregnancy. Whichever fish you eat, make sure it is cleaned and cooked thoroughly to avoid digestive issues or other, more serious, complications to you or your baby. Have a safe pregnancy!
Subscribe to our mailing list and LIKE US on Facebook to receive more tips and insights on pregnancy and parenting!
Article written by Dhivya
Those blisters will not go. Yes, when you are pregnant your acne will only worsen. You could have acne during pregnancy due to the changes in the body, including fluctuations in hormonal levels.
The overworked hormones can lead to an acne breakout, especially if you had experienced the problem before you were pregnant. In some cases, acne can become severe during pregnancy.
In the first trimester, your hormone levels go through an upheaval. As the levels of your hormones increase, your body secretes more oil than usual. As a result, you suffer from acne outbursts.
Here are some of the most common causes that lead to acne in pregnancy:
The biggest reason for acne outburst while you are pregnant is shifting of the hormonal levels. During the start of your first trimester, i.e. around the sixth week of your pregnancy, your hormone levels hit an all-time high.
Progesterone is the main hormone. It makes your glands produce more natural oil or sebum, which causes the acne breakout. The excess oil that your glands produce at this time block the pores of your skin. As a result, bacteria build up in the pores and result in infection, leading to acne breakout.
While you are pregnant, your body will begin to retain fluids. All the additional fluid that your body will retain will contain toxins, which can lead to an acne breakout.
If your skin is predisposed to acne, you are most likely to suffer from acne breakouts in pregnancy. Also, if you have always had acne just before the start of your menstrual period, you are more likely to experience that when you are pregnant.
In case you do not suffer from acne during early pregnancy, you will most likely not get any acne breakouts during the latter part of your pregnancy as well.
Acne is painful both in its feel and look. Added to the other pregnancy woes, acne could make you feel depressed. But before you opt for treatment, you would want to make sure that it is safe.
Acne is not a serious health or medical condition, but simply a cosmetic condition that will disappear once your hormone levels even out. One of the best things you can do about your pregnancy acne flare-ups is nothing. You may want to try some presumably safe over-the-counter medicines that promise to work on your acne and remove the spots, but these are not safe to use when you are pregnant. Even if the medication states that it is safe for you, it is good to avoid it certain ingredients in the medicine may have a negative impact.
But do not get disheartened as you need not have to live with the acne for nine months. Take some care and that will act as a natural remedy for acne.
Acne is not worrisome, apart from the fact that it may mark your appearance. You can deal with it by taking the below-mentioned measures:
The best way to prevent acne when you are pregnant or otherwise is by keeping the skin as clean as you can.
Use a mild and soap-free cleanser twice in a day to wash your face. You can wash your face once in the morning after you have woken up and then at night before you go to bed. Wash your face properly with the cleanser and rinse off any residual soap. Pat dry gently but do not rub your skin.
Also take care to wash and clean the area near your hairline and your jawline, as these are the two areas where pores get clogged the most.
Oily and greasy hair can also cause an acne breakout. Therefore, use a good shampoo to wash your hair. To avoid any residual oils from touching your skin, change and wash your pillow cases, towels and any scarves or hats that you use regularly.
While you may want to wash and scrub your acne to make them go away, doing so will only worsen the situation.
When you are pregnant, your skin becomes extra sensitive, and even the slightest rubbing and scrubbing can cause an injury. Regular scrubbing also strips the natural layer of moisture. When your skin loses its natural moisture, it will send out a signal to your oil glands to produce more oils to make up for the lost moisture. As a result, the oil glands in your body will start producing more oils, which can further clog your skin and lead to acne breakouts.
If you try to squeeze your pimples or prick them, it can make your breakouts stubborn and lead to permanent scarring and spots.
This advice may not sound sensible but it helps because moisturizing your skin is one of the safest acne treatments when pregnant. It is important to keep your skin properly moisturized if you want to avoid acne breakouts. Use an oil free moisturizer formulated for acne prone skin. It will reduce the irritation that often accompanies with acne.
Using the right moisturizer will also help you to keep your skin hydrated. Sometimes, when you wash your face frequently to avoid any oil clogging in the pores, it can tend to dry out your skin and make it harsh. As a result, your skin can become vulnerable to acne breakouts even when it is too dry. You have to strike a balance where your skin is neither too dry nor too oily.
Before you buy any product to use on your skin, read the labels and understand the ingredients.
Certain products are meant exclusively for those with acne prone skin. For instance, products that are labeled as oil-free, non-comedogenic or non-acnegenic are ideal for those with oily skin and scalp. Such products keep the skin and scalp oil free so that you do not have any breakouts.
Over-exposure to the sun not only increases the acne but also damages your skin. Being out in the sun for a long time increases the risk of skin cancer. It can also highlight the pigmentation and spots on your skin that are a common feature in pregnancy.
To avoid any harmful side effects when you are out in the sun, make sure you use a sunscreen that has an SPF count of at least 15. Also, you need to make sure that the sunscreen you are using is made for oil and acne-prone skin.
If you like to eat sweets or refined grains, reduce their intake or remove them from your food list altogether if you want to get rid of the pimples.
Instead of sugar, go for alternatives such as jaggery or honey that will give you the sweet taste, but not the harmful effects of sugar. And instead of having refined grains, switch to whole grains.
Also avoid fried or baked foods as they are loaded with unhealthy or saturated fats that make the skin vulnerable to pimples.
Include nuts such as walnuts and almonds, fresh fruits and vegetables from a variety of color combinations, so that you get the best of nutrients. Concentrate on fruits and vegetables that are green, yellow, orange and red in color.
Note: Before you make changes to your diet, talk to your doctor, and also eat everything in moderation.
Vitamin A will help to keep your skin healthy and prevent the outbreak of acne.
While you do need a good amount of vitamin A during pregnancy, an excess of this vitamin can have an adverse effect on your unborn baby. To maintain a healthy balance of vitamin A in your body, get your dose from natural food sources of such as carrots, fish, milk, and eggs. And do not take vitamin A supplements unless your doctor has asked you to.
Another best acne treatment is to drink a lot of water. It is extremely important to stay properly hydrated, especially since pregnant women get dehydrated easily. Dehydration makes the skin dry.
Make sure that you drink at least eight to ten glasses of water each day. You can also add some fresh fruit or vegetable juices, healthy smoothies, and milkshakes to your fluid intake.
If your acne persists in spite of the care you take, you might be tempted to get them treated. However, be aware of some treatments that could be harmful.
Drugs containing zinc sulfate, erythromycin, azelaic acid and clindamycin are generally prescribed for use during pregnancy to treat acne. They are considered safe as they are meant for external use and need to be applied topically.
So consult your doctor and get a prescription before using acne medication during pregnancy, as this is a matter of safety for you and your growing baby. Do not self-medicate but take care of your skin. That will help you avoid or deal with acne.
Subscribe to our mailing list and LIKE US on Facebook to receive more tips and insights on pregnancy and parenting!
Congrats, you are pregnant! The first question that’s propping up in your mind is how much more you would need to eat to ensure that your baby is well. Contrary to the popular belief (myth actually!), you do not need to ‘eat for two.’
Your baby is around the size of a pea during the first trimester and you’re gobbling down food, assuming it’s the best thing you’re doing for your baby – NOT! There are a few simple diet rules you need to follow during different stages of your pregnancy.
As miraculous as it may be, there’s actually a lot of math (and science for that matter) involved in pregnancy nutrition. Thanks to all the focus on weight loss, the foods that we consume today are valued in terms of calories. Of course, this depends on your physical activity and your state of health.
Obviously, these ‘calories’ aren’t available just like that, so you may need to concentrate on the food you’re taking to ensure that you’re taking the right form of calories.
To make sure you include the right form of calories required in pregnancy diet, here we’ve bought you a list of foods you can add to your daily meals.
They are a rich source of important vitamins and minerals that your baby needs to develop during the pregnancy period. Choose from apples, bananas, oranges, grapes and other fruits.
You may need to get all the calcium you can during this crucial stage of development. Consuming milk and milk products is a better option as opposed to supplemental forms of calcium.
Lean meats and pulses are excellent sources of proteins, and are a must during pregnancy.
Add more of green leafy veggies to ensure you get lots of iron - this helps prevent anaemia during pregnancy.
Fruits and veggies, when taken in their raw form, are the best for a pregnancy diet since they are healthy and contain loads of fiber. These keep your digestive system properly functioning and prevent constipation, which is common during pregnancy.
It is a good idea to create a diet chart for your meals and stick to that during your pregnancy period. Seek opinion from a certified medical professional and get a nutritionist to create a tailor-made diet plan for you as per your requirements.
Subscribe to our mailing list and LIKE US on Facebook to receive more tips and insights on pregnancy and parenting!
Image credit: Time.com
If you're planning a babymoon, you might want to read our tips and guidelines to help you be prepared with travelling with a bump!
