Archive | September, 2012

Prenatal Pilates Made Easy

26 Sep

Exercising during pregnancy has evolved rapidly. The advocacy to help pregnant women have a fit and better living is a great way for them to build core strength. Pregnancy fitness, by way of exercising, aids pregnant women in having a risk-free and comfortable delivery. One particular exercise that moms-to-be prefer is Prenatal Pilates. It has become phenomenal due to the fact that it is adaptable in nature. You can adjust your exercise depending on the ability that you have developed as well as modify it depending on what stage of your pregnancy you are in. The video below highlights easy Pilates workout you can do during your first, second, or third trimester. The beauty about this video is that it is easy and efficient.

Prenatal Pilates Workout

The in-depth and detail-oriented execution of the Pilates workout makes it very easy to do. It is 100% safe and helps in toning your body. Back pains, weariness, soreness, and dizziness are alleviated with Prenatal Pilates. Incorporate this exercise in your daily life by routinely doing it. If you ought to take classes on prenatal Pilates, below are things to consider.

Attending Classes on Prenatal Pilates

If you want to attend a Pilates class during pregnancy, it’s best to look for one that’s tailored to pregnant women. If your instructor is not a health professional, make sure that she has a qualification in teaching exercise to pregnant women.

Even if you found the pelvic floor exercise described above easy, you may find that many ordinary pilates classes go too quickly for you. If there isn’t an antenatal Pilates class in your area, make sure your instructor knows that you’re pregnant. She’ll need to adapt the exercises for you.

If you experience any pain or discomfort then stop the class and let your midwife or doctor know before you continue.

If you attend an ordinary Pilates class, be cautious about the following:

  • Some of the positions, especially those lying on your tummy or back, or standing on one leg, are not suitable for mid-pregnancy and beyond.
  • You should avoid stretching any joint to its full range, especially in an unsupported position. This is because the hormone relaxin will have made your ligaments looser.
  • Supporting your weight on your hands and knees may make your wrists ache. This can be particularly uncomfortable if you have painful wrists (carpal tunnel syndrome). Your instructor should show you how to lean forwards onto an exercise ball if this is the case.

Read more: http://www.babycentre.co.uk/pregnancy/fitness/pilates/#ixzz27bnknIal

Overall, Pilates during pregnancy can help you improve your flexibility and balance. But just like any other exercise, you need to make sure you are executing the routines in a completely, safe way. Some routines are challenging but do not put your body under strain. Do not jump directly to workout methods that you feel you are not yet ready to execute. Take it one step at a time. Happy Pilates everyone!

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Common Concerns on Postpartum Care

21 Sep

After nine months of carrying your baby bump, the fulfillment of seeing your little bundle of joy is beyond description. However, postnatal period can bring about stress. Taking care of your newborn as well as adjusting to the postpartum condition and abrupt bodily changes are some of the things you are juggling after giving birth. Although this is the case, proper postpartum care is as necessary as taking care of yourself when you were still in your prenatal stage. The video below relevantly answers common concerns on postnatal care.

Postpartum Care

It was stressed out in the video that you need to have an adequate rest and recovery period,  specifically within six weeks after giving birth. Depending on the kind of natal delivery, each individual has different time frame on when her body is ready again to do exercise routines. It is best to listen to your own body and know when too much is enough. Shedding the extra pounds brought about by pregnancy should not be sudden. Perineal care is also vital.

Postpartum care also involves the following:

  • Get as much rest as possible. You may find that all you can do is eat, sleep and care for your baby. And that is perfectly okay. You will have spotting or bleeding, like a menstrual period off and on for up to six weeks.
  • You might also have swelling in your legs and feet, feel constipated, have menstrual-like cramping. Even if you are not breastfeeding, you can have milk leaking from your nipples, and your breasts might feel full, tender or uncomfortable.
  • Follow your doctor’s instructions on how much activity, like climbing stairs or walking, you can do for the next few weeks.
  • Doctors usually recommend that you abstain from sexual intercourse for four to six weeks after birth.

http://www.nlm.nih.gov/medlineplus/postpartumcare.html

It is not just physical care that needs to be met after childbirth. Emotional and mental needs should also be addressed. Having a positive outlook in life can aid you in adjusting to the many changes that are occuring. Extra support from your partner and the will to accept changes are keys to get through postnatal adjustments.

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How to Prepare for a Healthy Pregnancy Diet

19 Sep

Congratulations! As an expectant mom, you are now embarking on the greatest journey you will ever take — your pregnancy! The next nine months will be full of excitement and expectation for you. It is very crucial to have a healthy and happy beginning of your pregnancy. Part of your responsibility is to ensure proper nutrition is met before, during, and after pregnancy. Below are ways to prepare for a healthy pregnancy diet.

<a title="By David Roseborough from Los Angeles, United States [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons" href="http://commons.wikimedia.org/wiki/File%3APregnant_woman_(2).jpg"><img width="512" alt="Pregnant woman (2)" src="//upload.wikimedia.org/wikipedia/commons/thumb/3/30/Pregnant_woman_%282%29.jpg/512px-Pregnant_woman_%282%29.jpg"/></a>

By David Roseborough from Los Angeles, United States [CC-BY-2.0], via Wikimedia Commons

A Healthy Pregnancy Diet Equals a Healthy Baby and a Healthy Mom

You don’t need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. You should also avoid certain foods in pregnancy.

You will probably find that you are more hungry than usual, but you don’t need to ‘eat for two’ – even if you are expecting twins or triplets. Have a healthy breakfast every day because this can help you to avoid snacking on foods that are high in fat and sugar.

Eating healthily often means just changing the amounts of different foods you eat so that your diet is varied, rather than cutting out all your favourites. You will need to be careful with your diet if you develop gestational diabetes – your doctor or midwife will advise you.

Fruit and vegetables

Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation. Eat at least five portions of fruit and vegetables a day – these can be fresh, frozen, canned, dried or juiced. Always wash them carefully. Cook vegetables lightly in a little water, or eat them raw but well washed, to get the benefit of the nutrients they contain.

Starchy foods (carbohydrates)

Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the main part of every meal. Eat wholemeal instead of processed (white) varieties when you can.

Protein

Sources of protein include meat (but avoid liver), fish, poultry, eggs, beans, pulses and nuts. Eat some protein every day. Choose lean meat, remove the skin from poultry, and cook it using only a little fat. Make sure eggs, poultry, pork, burgers and sausages are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat two portions of fish a week, one of which should be oily fish such as sardines or mackerel. There are some types of fish you should avoid in pregnancy.

Dairy

Dairy foods such as milk, cheese, fromage frais and yoghurt are important because they contain calcium and other nutrients that your baby needs. Choose low-fat varieties wherever possible. For example, semi-skimmed or skimmed milk, low-fat yoghurt and half-fat hard cheese. Aim for two to three portions a day. There are some cheeses to avoid.

Read more: http://www.nhs.uk/conditions/pregnancy-and-baby/pages/healthy-pregnancy-diet.aspx#close

Eating the above-mentioned nutritious foods will help lower the risk of chronic diseases such as obesity, diabetes, heart disease, hypertension, and osteoporosis that many women may face after pregnancy and later in life. Interestingly, a study showed that when a mother eats healthily during her gestational period, it minimizes the risk of obesity in infants despite the mother’s size.

“We are finding that the cycle of obesity likely begins in the womb, however, we are also finding that obesity does not necessarily beget obesity,” Kjersti M. Aagaard, M.D., Ph.D., study author from the Division of Maternal-Fetal Medicine and the Department of Obstetrics and Gynecology at Baylor College of Medicine in Houston, Texas, said.

Full story on: http://zeenews.india.com/news/health/health-news/obese-mums-to-be-do-not-necessarily-beget-obese-kids_18865.html

The bottom line is that you are what you eat. All the nutrients required to properly develop your baby come from the food you choose to eat. A healthy gestational diet does not need to be unbearable considering there are foods to avoid. Enjoy the journey and keep in mind that it is YOU and YOUR BABY who will benefit from good sustenance.

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Quotes on Motherhood

18 Sep

The moment a child is born, the mother is also born.  She never existed before.  The woman existed, but the mother, never.  A mother is something absolutely new.  ~ Rajneesh