Your Health is your Baby’s Wealth

Pregnancy is a very happy time in a woman’s life. But it also is a time of great change. And therefore it cannot be complete unless you keep Pregnancy Fitness in mind! Change, especially physical, is something that your body needs to adapt to… And what better way to do that than exercise. Exercise will not just help to keep you fit, so that your body can in turn give its 100% to nurturing the life that is growing within; it will also ease your troubles when it comes to bringing your child into the world and post-partum 

Getting and Staying Healthy for Baby

Exercise is a great way to stay in shape and feel super. Pregnancy does not change this for most women. Despite the differences in your body, exercise is still important. Some studies have suggested that exercise during pregnancy will help with an easier and shorter labor and birth, fewer cesarean surgeries, a quicker recovery postpartum, a quicker return to your pre-pregnancy weight, not to mention a healthier feeling pregnancy.

One of the things that you need to determine before you get started is where you are fitness wise. If you have previously been a couch potato this is not the time to take up most sports. If you have been very active before and are participating in an activity that is safe for pregnancy or can be modified for pregnancy, generally you can continue to participate. However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind.

 Ref: http://pregnancy.about.com/od/stayinghealthy/a/pregfitness.htm

10 Things to Know About Pregnancy Fitness

1. When you exercise during pregnancy, you will feel better about your newly pregnant shape.
2. Focusing on good health during pregnancy increases your body awareness to prevent preterm labor.
3. If you exercise while pregnant, you will have fewer aches and pains associated with pregnancy.
4. By working out during pregnancy, you are less likely to gain unwanted pounds.Studies show that if you exercise during pregnancy you will tend to have a faster labor.
5. Babies born to women who worked out while pregnant tend to be leaner and calmer than babies born to women who did not exercise.
6. You are less likely to have a cesarean section to give birth if you stay fit during pregnancy.Staying fit during pregnancy leads to a faster weight loss after your baby is born.If you exercise during pregnancy, you can generally resume fitness activities sooner after birth.
7. Working out with your baby makes it more likely that you will stick to an exercise program and stay fit after birth.

Ref: http://www.netplaces.com/pregnancy-fitness/understanding-pregnancy-fitness/top-ten-things-you-will-know-after-reading-this-book.htm

Don’t ignore pregnancy fitness. If it’s the exercise that seems to put you off, look on the brighter side – exercising for pregnancy fitness greatly reduces the likelihood of complications, and makes labor easier and shorter. And not just that, the results stay with you even after the delivery because you find it easier to get back in shape! So rest your fears and get on with the right exercise regimen for you today!

Is Depression Taking an Upper hand on your new-found Joy of motherhood?

Post-partum depression affects one out of every eight women in USA. Thus, if every time you stare at your baby and you find him to be a stranger, or if you get all irritated and angry every time your baby cries, there is no need to feel guilty. You are suffering from post-partum depression.

Postnatal depression (PND), also known as Postpartum depression (PPD) is a type of depression that affects some women after having a baby. Typically, it develops within four to six weeks from giving birth, but can sometimes take several months to appear. Often, there is no clear reason for the depression.

 Experts are aware of some risk factors linked to postnatal depression. However, nobody is completely sure what causes it. Doctors say that PND is effectively treatable, either with support groups and counseling, or such help combined with medication.

Parents need to be reassured that postnatal depression in absolutely no way means that the person does not love their baby - it is an clinical illness. Postpartum depression is not a character weakness. It is important that people with signs and symptoms see their doctor immediately.

 Ref: http://www.medicalnewstoday.com/articles/237109.php

Postpartum depression can begin any time during the first two months after you give birth. Symptoms may include:

• Irritability or hypersensitivity
• Difficulty concentrating
• Anxiety and worry
• Crying or tearfulness
• Anger
• Negative feelings such as sadness, hopelessness, helplessness, or guilt
• Loss of interest in activities you usually enjoy
• Difficulty sleeping (especially returning to sleep)
• Fatigue or exhaustion
• Changes in appetite or eating habits
• Headaches, stomachaches, muscle or backaches

Some women with PPD believe they can't adequately care for their baby or may harm their baby.

Ref: http://www.babycenter.com/0_postpartum-depression-and-anxiety_227.bc

What are the causes of postpartum depression?

Experts believe postpartum depression does not have just one cause, but is probably the result of multiple factors. However, the cause(s) of PND is still an enigma - nobody is sure.

The following potentially stressful events that may occur during pregnancy, childbirth or/and shortly afterwards, could be contributory factors:

• Depression develops during pregnancy
• Excessive worry about the baby and the responsibilities of being a parent
• Complicated or difficult labor and childbirth
• Lack of family support
• Worries about relationships
• Financial difficulties    Loneliness, not having close friends and family around
• A history of mental health problems, such as depression, or a previous postpartum depression
• Health consequences following childbirth, such as urinary incontinence, anemia, changes in blood pressure, and alterations in metabolism. A Dutch study found that complications around the time of childbirth can raise the risk of postnatal depression. (Link to article)
• Hormonal changes - after giving birth, estrogen and progesterone (hormones) levels may drop considerably, as may other hormones produced by the thyroid gland
• Lack of sleep - newborn babies can cry a lot at night and deprive parents of a lot of sleep
• An unplanned or unwanted pregnancy
• A UK study found that certain genes may have a positive or negative effect on postpartum depression risk, depending on a person's environment.

Ref: http://www.medicalnewstoday.com/articles/237109.php

Postpartum depression is not your fault–it is a real, but treatable, psychological disorder.
If you are having thoughts of hurting yourself or your baby, take action now:
Put the baby in a safe place, like a crib. Call a friend or family member for help if you need to.

Ref: http://www.apa.org/pi/women/resources/reports/postpartum-dep.aspx?item=5

Identify the signs of post-partum depression soon so that you can start on with the treatment options. Don’t delay; because when you will be out of depression, you don’t want to feel that you have lost some precious time with your child.

Things You and Your Doctor Should Consider in Selecting Your Prenatal Vitamins

Part of keeping your body and your offspring healthy during your pregnancy is to drink prenatal vitamins. There are natural sources of prenatal vitamins and there are supplements that help you meet the daily dose requirement of calcium, iron, DHA, choline, folic acid, and other nutrients. Combining a healthy and balanced diet with appropriate vitamin intake, your baby is fortified with the necessary nutrients for development. But before you secure any prenatal vitamin prescribed by your doctor, here are seven concerns you and your doctor should know about pregnancy vitamins.

By Ragesoss (Own work) [CC-BY-SA-3.0-2.5-2.0-1.0 or GFDL], via Wikimedia Commons

 What to Avoid in Selecting Your Prenatal Vitamins

1. Poor Quality: Most prenatal vitamins contain poor quality, synthetic forms of vitamins, minerals, and antioxidants—like the synthetic form of B12 called Cyanocobalamin (that's harder on your liver), and the cheap Calcium Carbonate. With these forms, you and your baby won't get the nutrients you need!

2. Inadequate Potency: Most have inadequate potency (not enough for baby and mom, based on current research). You can't expect to magically make a perfect loaf of bread from a teaspoon of flour, and you can't expect to create a healthy baby without enough nutrients either! Here's an example: folic acid. Most prenatals contain 400 mcg of folic acid, but new research indicates that you and your baby really need 800 mcg!

3. Tablet Form: Most are hard to digest due to being highly compressed and covered with waxes, such as carnauba wax. This stuff is great for waxing cars and protecting the noses of jet airplanes, but your stomach can't penetrate it! There are true stories of "port-a-potties" being emptied with hundreds of undigested multivitamins found at the bottom.

4. No Omega-3s: Most prenatal vitamins DO NOT contain optimal Omega-3 fatty acids that build the baby's nervous system and cells. If they are included, they're probably not enough or certified free of dangerous heavy metals such as mercury, lead, cadmium, aluminum and PCBs (environmental toxins). They also may not be in the needed amounts.

5. Calcium & Iron Together: Iron and Calcium should be taken at separate times of the day. Why? Calcium binds to iron, interfering with the absorption of both—they cancel each other out. Not good for you or your baby's health.

6. Missing Nutrients: Most prenatal vitamins don't contain key nutrients (like CoQ10 and alpha lipoic acid) that truly help the body produce an abundance of natural energy—something all pregnant moms need. These powerhouse nutrients are expensive and rarely included in prenatal vitamins.

7. No Concern for Your Troubles: Most prenatals also don't address specific problems many pregnant women experience, such as insomnia and morning sickness. There are natural solutions to these concerns.

Read more: http://www.justmommies.com/articles/prenatal-vitamins.shtml#ixzz27gtJuer5

Pregnancy vitamins differ in composition. It is important that you have adequate knowledge on what you put into your body. Make it a habit to read some information about your supplement. This will help you in choosing what is best for you and your little one. Beware and be aware!

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How to Lose Postpartum Weight the Right Way

Most women would directly want to go back to their pre-pregnancy state after giving birth to their offspring. You would be surprised that there are things to consider before undergoing any program or activity relating to postpartum weight loss. Watch this eye-opening video on losing baby weight.

Postpartum Weight Loss 101

This useful video talks about what to consider before losing weight after pregnancy. You will find good insights on when to lose weight, breast-feeding's role to weight loss, what to eat, and what to expect.In short, postpartum weight loss needs to be done safely. No need to rush on losing the extra pounds. Everything has its own place and time!

Observe how the narrator kept on stretching out the fact that it is important to eat right and exercise correctly. Here are some postnatal weight loss guide to eating nutritious food.

Consider Your Eating Habits

When you were pregnant, you might have adjusted your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

• Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer.
• Eat smaller portions. You might want to trade traditional meals for smaller, more-frequent meals. Don't skip meals or limit the amount of fruits and vegetables in your diet, though — you'll miss vital nutrients.
• Avoid temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house.
• Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.

http://www.mayoclinic.com/health/weight-loss-after-pregnancy/PR00147

Losing postpartum weight the right way does not happen overnight. It takes commitment and lots of patience to get the body you want. Although your goal is to shed those extra pounds, it is still a priority to live healthily for yourself and for your little darling.

Do you find this video helpful? Share your thoughts by leaving your comments below or sharing this post to others. Happy reading!

Living a Healthy Life with Gestational Diabetes

Pregnant women who have high risk developing gestational diabetes are susceptible to acquiring type 2 diabetes in a later period. Gestational diabetes can be fatal to both mother and baby due to complications like premature childbirth and possible c-section brought about by having a large baby (problems relating to labor and delivery).

Diet Impacts Type 2 Diabetes Risk in Gestational Diabetes 

Women who develop gestational diabetes during pregnancy have a significant risk of getting type 2 diabetes either soon after giving birth or within the next ten or more years. Results of a new study appearing in the Archives of Internal Medicine reveal that women can greatly reduce that risk by eating a healthy diet, and some diet options are better than others.

http://www.emaxhealth.com/1275/diet-impacts-type-2-diabetes-risk-gestational-diabetes

Diabetes acquired during pregnancy is a serious case. With this being stretched out, extra care should be provided during the course of pregnancy. This includes proper intake of healthy food as well as execution of appropriate exercises. By doing this, it will help control the blood sugar level.

Gestational Diabetes Diet Information 

The cornerstone of the gestational diabetes diet is healthy food choices. Be sure to drink at least 64 ounces of water daily and limit carbohydrates at breakfast, when insulin resistance is greatest. Limit intake of high-sugar or high-fat foods like fruits, sweets, and fast food. Eat at least three small meals and two snacks throughout the day, and never skip a meal, as this can affect insulin levels. Regular exercise is also an important part of the gestational diabetic diet.

A gestational diabetes diet depends on balance for success:

Carbohydrates: Carbs should account for less than 50% of the day’s calories. Stick to whole grains like brown rice or whole wheat bread, as they take longer to digest.
 
Vegetables and leafy greens: Down 3-5 servings a day of cooked or raw veggies or vegetable juice. Leafy greens are also high in iron, and are a great choice for pregnant women.
 
Fruit: Choose 2-4 servings of fruits – defined as one medium fruit, 1/2 cup chopped, or 3/4 cups of juice – each day. Fresh fruits are best, and eating a piece of fruit is preferable to drinking juice.
 
Dairy: Low-fat or nonfat dairy products are full of protein, calcium, phosphorus, vitamin D and other nutrients. Eat 4 servings of dairy everyday.

Protein: Choose 2-3 daily servings of lean sources of protein, including chicken breast, turkey breast, fish, eggs or beans, to feel full and fuel the body.

http://diabetesdiet-md.com/2012/09/gestational-diabetes-diet/

Seeking advice from medical professionals is still a priority before engaging in any diet or exercise for women who have gestational diabetes. With appropriate nutrition mothers and babies, controlling blood sugar is going to be easier. It does not have to be hard for gestational diabetic mothers. Expecting moms can live a life without having to take insulin by practicing healthy living.

By Keith Weller, USDA ARS [Public domain], via Wikimedia Commons

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