Easy Workouts For Pregnant Women


Pregnant women have their share of complaints and annoyances. Some think they are too fat, while others are bothered with their back pain. To get rid of such annoyances, it is important to exercise and get the body moving. Exercise is good for people whether they are pregnant or not. It promotes a healthy and fit body, lessens stress, prevents constipation, and improves sleep. Pregnant women can take advantage of the following benefits and get rid of the complaints they have in their body. With that in mind, here are the exercises they can do.

Walking

Believe it or not, walking is also considered an exercise. It is easy, inexpensive, and good for the heart. Pregnant women are advised to do this activity because it is not hard for the legs compared to running or jogging. Pregnant moms can walk around the park with their husband and other children. They will enjoy the scenery, breathe fresh air, and stay away from stress and depression. Before doing this type of activity, ensure that you are using the proper shoes to avoid discomfort, back pain, falling, or slipping. Also, it is best to start slow. A leisurely walk can do wonders so you do not have to increase your pacing.

Kegel Exercises

This exercise can be done anywhere, anytime. Furthermore, it is easy to do and highly recommended for pregnant women. It improves the muscle tone in the area of the pelvis and prepares it for the stress of giving birth. It prevents the prolapse of the uterine and treats vaginal prolapse. Aside from that, it is good for incontinence and sexual gratification of pregnant women. This exercise is done not only during pregnancy, but after giving birth. It promotes bladder control, strengthens the pelvic floor, and helps in perineal healing.

Yoga

Yoga promotes relaxation, relieves pressures in the body, and helps people breathe easily. The following are beneficial for pregnant women. They can use the breathing technique that they learned from yoga when they are in labor and they will also relieve their back pain. Yoga classes are available for pregnant moms. They are guided properly by their instructor and they will meet other pregnant moms that will serve as their support group.

The aforementioned exercises are easy and can be done safely by pregnant women. Keep in mind that moderation is the key when performing these exercises. Do not over exert yourself because this can harm your health and the baby. Aside from that, do not forget to seek the consultation of your doctor or health provider before trying them out.

Pregnancy Proofing Your House


Some people forget that pregnancy proofing the house is as essential as baby proofing it. The latter involves the safety of the newborn baby while the former takes care of the mother and unborn child. It is important to understand that keeping mothers safe during pregnancy will also ensure the well-being of the ones they are carrying. With that in mind, here are the things you can do to promote a good environment while you are pregnant.

Chemicals

  • Some cleaning products may contain toxic substances that are bad for the body when inhaled. It is better to get rid of them or at least use a mask and gloves for this type of activity.
  • Opt for safer alternatives that are non-toxic and good for the environment.
  • Instead of cleaning the house yourself, ask your husband or caretaker to do it for you.
  • Read the labels carefully to know what you are dealing with.
  • Do not paint the nursery room yourself. Paint contains harmful chemical that you can inhale. Again, ask the assistance of your husband, or better yet hire people to do it.
  • Avoid cleaning the litter box at all cost. The feces of a cat carry a parasite that can cause birth defects or still births.

Safe Environment

  • If you have stairs in your house, ensure that it is clear and clean to avoid accidents.
  • Have your husband install handrails on the stairs to make it easier and safer for you.
  • If the ones above are not possible, settle for a room downstairs.
  • Use bath mats or rugs in the bathroom to prevent slipping.
  • Install a grip bar next to the tub to help you get in and out safely.

Things To Avoid

  • Avoid people who smoke. If your husband is a smoker, then ask him to do his activity elsewhere when you are in the vicinity.
  • Avoid swimming alone, especially at night. Have your husband or caretakers accompany you.
  • Avoid lifting your heavier and older children because it can create back problems.
  • Avoid stocking your fridge with unhealthy food.
  • Avoid exposing yourself to anything that may pose as a health risk.

Pregnancy proofing your home is quick and easy. All it takes is a little tweak here and there. To make it more enjoyable, ask your husband and other members of the family to participate. This will lessen your exposure to harmful things, and they will be educated on what they can or cannot do making it a win-win situation for everyone involved.

Snacks for Pregnant Moms


For many women, pregnancy entails cravings for different snacks and goodies. The hormonal changes taking place inside their body is the one responsible for this reaction. While some pregnant women think that they should eat more because they are providing for two people, this may lead to over-consumption of fats and carbohydrates. This not only strains the mother’s health, but the baby too. To prevent this from occurring, they should eat healthy snacks that will give them the right amount of nutrients.

Healthy Choices

  • Cheese- This snack is full of protein and calcium that will benefit both the mother and child. One stick of cheese has the same amount of protein as that of a glass of milk. Get the low-fat version for a healthier alternative.
  • Fresh fruits- An apple a day will keep the sickness at bay, coupled with an orange and banana and you have a winner snack for pregnancy.
  • Hard boiled eggs- Rich in protein, easy to cook, you can bring anywhere, and very inexpensive; those are the advantages of hard boiled eggs.
  • Carrots- This is a great snack for maintaining the weight of a pregnant mom. Aside from that it is also rich in vitamin A that is good for the eyes, supports skin cells, and boosts the immune system.
  • Nuts- A lot of pregnant women should go gaga over nuts because it is considered a brain food, good for cravings, and does not need preparation.
  • Soda- This will make you feel full, but it does not have any nutritional value because it only contains empty sugar and calories. Instead of spending money on soda, you can opt for 6 to 8 glasses of water a day. It is healthy and free.
  • Frozen goods- These foods are full of fat and salt that are very unhealthy. It is best to go for organic foods, especially while you are pregnant.
  • Commercially prepared lunches- It can be bought anywhere anytime, however it is filled with preservatives that is not recommended for pregnant women.
  • To eat better, you need to plan ahead. This involves listing down the foods that you should buy on the grocery store.
  • Plan what you should eat for breakfast, lunch, dinner, and snacks. This will prevent you from binge eating.
  • Look at different cookbooks, forums and websites. The following can give you an idea regarding the snacks that you can eat. It can also assist you prepare the dishes because of the ingredients and recipes listed.

Unhealthy Choices

  • Soda- This will make you feel full, but it does not have any nutritional value because it only contains empty sugar and calories. Instead of spending money on soda, you can opt for 6 to 8 glasses of water a day. It is healthy and free.
  • Frozen goods- These foods are full of fat and salt that are very unhealthy. It is best to go for organic foods, especially while you are pregnant.
  • Commercially prepared lunches- It can be bought anywhere anytime, however it is filled with preservatives that is not recommended for pregnant women.

Plan Ahead

  • To eat better, you need to plan ahead. This involves listing down the foods that you should buy on the grocery store.
  • Plan what you should eat for breakfast, lunch, dinner, and snacks. This will prevent you from binge eating.
  • Look at different cookbooks, forums and websites. The following can give you an idea regarding the snacks that you can eat. It can also assist you prepare the dishes because of the ingredients and recipes listed.

Before you indulge in different treats, keep in mind that you are not the only one affected. Your unborn child may benefit or suffer from the choices you make. Do not scrimp on healthy foods because there are a lot of budget friendly alternatives out there. You just have to conduct proper research, ask other people, or seek your doctor’s advice.

 

Getting a Good Night’s Sleep with a Bump

Growing a baby is a tiring job, which is ironic as there’s rarely a time it’s harder to nod off than when you’re expecting. The first few months of pregnancy are often plagued with sickness, which despite its name is not confined to mornings. The constant nausea causes much nocturnal misery, and plenty of tossing and turning.

Of course, once the sickness wears off bump has usually started to make an appearance. Although it’s a lovely feeling to know baby’s growing well, sleeping quickly becomes troublesome. There are plenty of gadgets available that claim to help with growing tums, here’s a list of some of the best, and most reliable, ways to get a good night’s sleep.

1. A wedge pillow. Designed to support bump when mum’s sleeping on her side (as commonly advised by midwives), wedge pillows have a few alternative benefits. Placed under a head pillow, wedges alleviate acid reflux attacks. Once baby’s made an appearance a similar approach can be used under a changing mat to help with sicky babies who don’t appreciate being flat on their backs.

2. Maternity sleepwear. After 20 weeks bump will grow at an alarming rate, so it’s sensible to buy loose pyjamas and nighties before mum’s bursting out of her old ones. Improvising isn’t advised so buy from a specialist like Heavenly Bump, and don’t be worried, there are plenty of fashionable but cheap maternity clothes available, it won’t break the bank!

3. Cooling spray. Like air conditioning in a can, cooling spray is a life saver when bump turns into a mobile central heating unit. For summer mummies, no amount of open windows will cut it. Similarly, labour wards are kept hotter than the devil’s kitchen, so pack a can of cooling spray in the hospital bag too.

4. A V shape pillow. Placed between the knees a V pillow alleviates pressure on the hips for side sleeping. Alternatively, once baby’s arrived V pillows can be used either as back support to sit up in bed feeding, or as a support pillow for nursing.

5. A foot massage. This is where the ‘gadget’ of a caring partner is invaluable. Whether or not you believe in reflexology, swollen ankles and toes will feel ten times better after a massage. Using a lavender scented moisturiser will help enhance the relaxing experience and, hopefully, mum will be drifting off to sweet dreams in no time.

Pregnancy, Food, and Morning Sickness

Pregnancy comes with many changes in a woman’s body. Among these changes is the nausea or vomiting that they will experience throughout the day, or more commonly known as the morning sickness. It is called as such because it is usually intense during the morning, and slowly alleviate as hours pass by. Here are some of the reasons why it happens, as well as the factors you can avoid to prevent the symptoms from getting worse.

Primary Causes of Morning Sickness during Pregnancy:

As the hormones increase during this period, it may be one of the reasons for having nausea and vomiting. Human chorionic gonadotropin as well as estrogen is two of those hormones. Another factor that experts are considering is stress, both in the pregnancy process and environment. Though, this is not proven yet, and further studies are being done. Aside from that, gastrointestinal sensitivity is also a suspect because some, but not all women have an easily irritable stomach. Last is the increased sensitivity to smell. Most women experience this, and it may be a huge factor on why they feel nauseous upon smelling a particular odor.

To Eat Or Not To Eat:

The first one under the list of foods to avoid during pregnancy is bologna. Aside from its nauseating smell that may trigger vomiting, this type of food may contain Listeria, a bacterium. Since pregnant moms have decreased immune system during this period, it may affect them greatly. Next is sushi, like bologna, this may contain bacteria because it is not cooked. Raw eggs come in third place. While most women will not eat their eggs raw, they may include it in their dressing or salad. This is bad because of the salmonella it can cause.

Meanwhile, you can consume soup, not only because it is healthy and tastes yummy, but because it has a naturally soothing effect that will help you. Whole grains and beans are also favorable because it contains nutrients, folic acid, and iron. Eggs contain a large amount of protein; just make sure that it is cooked properly.

There you have it, the foods that you can and cannot eat during pregnancy, as well as the reasons for your vomiting problems. Though you can eat the recommended foods stated, do not forget that moderation is still the key to a healthy pregnant mother and child, including regular visits to your doctor.