Many women enjoy a healthy lifestyle that includes regular exercise and a good diet. It can be tough to maintain that lifestyle when she becomes pregnant, especially during the later stages. But it is possible, and in fact preferable, to maintain an exercise regiment at least up until the last month.

Pregnancy brings many changes. Hormone levels go wild, you gain weight and (later) movement becomes increasingly difficult. Changes in the level of progesterone, estrogen and others produce softening of the ligaments around joints. Strain on internal organs, the back and legs is inevitable. At the same time, you’ll put on almost 30 lbs. Go easy.

Sometimes a general malaise sets in. Regular, appropriate exercise can help relieve much of that and help put your body in the best shape possible for labor. That optimizes your comfort and your growing baby’s health.

The first step is to adopt a kind of Hippocratic Oath of Pregnancy: First, Do No Harm. That ancient principle from the Greeks is still valid, more so during pregnancy. Some women are used to running five miles, doing every station at the weight machine or performing Pilates an hour a day. That will have to change fairly quickly.

But maintaining a good exercise regimen is still possible, just change your workout to fit your changing body. Eliminate crunches or any other form of exercise that stresses the abdominals or back. Go with lighter weights. Avoid jerky movements and forego squats which can separate the placenta from the uterus.

Breathing properly during exercises performed while pregnant is essential. Correct breathing technique anytime is important, but you’re now breathing for two. The baby receives oxygen through the umbilical and keeping the blood fully oxygenated is imperative.

Keep in mind that your resting heartbeat will increase by about 8 beats per minute during the first few weeks. Blood volume increases substantially as you progress. Factor that in when you consider any cardio exercise.

Hydrate at an appropriate amount throughout the day. That means small sips over a longer time frame, rather than large intake at a given time. Eating should follow the same pattern – four to five small meals per day is preferable to three larger ones.

Before beginning a workout, warm up gently. Perform easy stretches and be prepared to rest often for a few minutes at a time. Light cardio is the key to a healthy circulatory system, so important during these months.

Pregnancy shifts your center of gravity forward, stressing the spine and back muscles. To ease that aching back, swimming is one of the best forms of exercises. It also gives a very low stress but active cardio workout.

Yoga is a favorite for many. It helps achieve peace of mind and provides gentle movements that provide the needed stretching, while building good leg and arm strength. It gives also low impact on the back.

With a good program, you’ll reduce cramps, improve circulation and increase energy. You’ll lower your resting heart rate and keep fit.

If you feel any dizziness, swelling or experience any kind of vaginal bleeding or discharge discontinue at once and consult a medical professional.

Before beginning any exercise regimen it’s vital that you talk with your physician. It’s great to get more than one opinion, but your OB/GYN (obstetrician/gynecologist) can help you devise a program that is great for you and your baby.

Ask any pregnant woman who is in her first or third trimester how they are feeling and the answer will almost always be “tired”.  One of the first clues that many women have that they may be expecting a visit from the stork is the fact that they find themselves droopy eyed in the middle of the day for no reason.

You may find that doing a simply task as walking around the block leaves your desperate for an afternoon nap. The energy you use to have is now faced with the challenge of growing a baby and your body is hard at work. You are also producing more blood, using more water and nutrients and have a higher heart rate and metabolism when you are pregnant. While the best defensive against the tiredness you will face is to get more sleep. There are also some healthy foods choices you can make that will help you get through your day if you do not have the opportunities to take naps.

First, adjust the size of your meals.  Anyone who eats a large meal is going to feel tired afterwards regardless of if they are pregnant or not.  Being pregnant is going to make the effect of a big meal that much worse.   Most of your energy is going to be used towards digesting the meal so of course you will feel sluggish and drained.  Eat smaller meals and eat more often.  Eating six small meals a day will help you combat fatigue.

Eating a good breakfast is the best way to start your day.  You are refueling your body after a long foodless night with a good breakfast.  A good breakfast is not a cup of coffee and a piece of toast. You want to stick to complex carbs and protein.  Whole grain cereal and a banana for example.  These foods will stay with you and keep your blood sugar and energy level up for quiet a while.

Do not skip lunch.  There are many people who skip lunch thinking they will make up for it by having a big dinner.  This is bad when you are not pregnant but it’s even worse when you are pregnant. You need that midday meal to help refuel your body.  As with your breakfast, you should keep it filled with whole grains and protein.  Have a whole grain pita and stuff it with chicken salad and add a side of grapes or an apple.

Plan to eat most of your calories during the day. A pregnant woman needs an extra 300 calories a day throughout their second and third trimester.  The first trimester those are not needed yet. You should eat these extra calories through out the day in the form of healthy snacks such as nuts, cheese, veggies and dip.  Do not save your biggest meal until the end of the day.  Your body needs these calories to help you get through your day.  Steer clear of the quick sugar fixes like candy and soda.  In the end these will only make you more tired.

Lastly, make sure you are getting enough iron. Eat iron fortified food such as spinach and lean red meat to keep your energy up.  There are times when extreme fatigue could be the symptom of an iron deficiency and you might need an iron supplement also.

Besides eating well, make sure you get plenty of rest even if this means pushing your bedtime up and giving up those late night TV talk shows.  As any parents of newborns will tell you, get your rest while you still can.

Many women enjoy a healthy lifestyle that includes regular exercise and a good diet. It can be tough to maintain that lifestyle when she becomes pregnant, especially during the later stages. But it is possible, and in fact preferable, to maintain an exercise regiment at least up until the last month.

Pregnancy brings many changes. Hormone levels go wild, you gain weight and (later) movement becomes increasingly difficult. Changes in the level of progesterone, estrogen and others produce softening of the ligaments around joints. Strain on internal organs, the back and legs is inevitable. At the same time, you’ll put on almost 30 lbs. Go easy.

Sometimes a general malaise sets in. Regular, appropriate exercise can help relieve much of that and help put your body in the best shape possible for labor. That optimizes your comfort and your growing baby’s health.

The first step is to adopt a kind of Hippocratic Oath of Pregnancy: First, Do No Harm. That ancient principle from the Greeks is still valid, more so during pregnancy. Some women are used to running five miles, doing every station at the weight machine or performing Pilates an hour a day. That will have to change fairly quickly.

But maintaining a good exercise regimen is still possible, just change your workout to fit your changing body. Eliminate crunches or any other form of exercise that stresses the abdominals or back. Go with lighter weights. Avoid jerky movements and forego squats which can separate the placenta from the uterus.

Breathing properly during exercises performed while pregnant is essential. Correct breathing technique anytime is important, but you’re now breathing for two. The baby receives oxygen through the umbilical and keeping the blood fully oxygenated is imperative.

Keep in mind that your resting heartbeat will increase by about 8 beats per minute during the first few weeks. Blood volume increases substantially as you progress. Factor that in when you consider any cardio exercise.

Hydrate at an appropriate amount throughout the day. That means small sips over a longer time frame, rather than large intake at a given time. Eating should follow the same pattern – four to five small meals per day is preferable to three larger ones.

Before beginning a workout, warm up gently. Perform easy stretches and be prepared to rest often for a few minutes at a time. Light cardio is the key to a healthy circulatory system, so important during these months.

Pregnancy shifts your center of gravity forward, stressing the spine and back muscles. To ease that aching back, swimming is one of the best forms of exercises. It also gives a very low stress but active cardio workout.

Yoga is a favorite for many. It helps achieve peace of mind and provides gentle movements that provide the needed stretching, while building good leg and arm strength. It gives also low impact on the back.

With a good program, you’ll reduce cramps, improve circulation and increase energy. You’ll lower your resting heart rate and keep fit.

If you feel any dizziness, swelling or experience any kind of vaginal bleeding or discharge discontinue at once and consult a medical professional.

Before beginning any exercise regimen it’s vital that you talk with your physician. It’s great to get more than one opinion, but your OB/GYN (obstetrician/gynecologist) can help you devise a program that is great for you and your baby.

Keeping fit during your pregnancy is great for you, not only will it help you keep your body toned but it also can help when it comes time to push that baby out. Every pregnant woman wants to be able to go back to her pre-pregnancy weight after the baby is born, but the only way to do that is to make sure you can. By excising or working out every day you are making sure you don’t add fat to your body.  During labor it’ll be much easier to push the baby if you’ve been strengthening your leg and stomach muscles. Who knows, it may even make labor a little bit shorter.  Isn’t that what we all want?

Plus when you are tired and just feeling a little blue, just by exercising you actually increase your energy.

Here are a few quick things you can do to stay fit during pregnancy, without really having to break out a sweat. I’m sure by now you’ve heard of yoga, this is a very good thing for you to practice, especially if you haven’t always been in the best of shape. Not to worry, there are beginning levels here, you don’t have to jump into the human pretzel right away. Read the rest of this entry »

Choosing a name is one of the most important things you’ll have to decide on during your pregnancy.  Pick a name that your child is going to love, not something he/she will hate or be made fun of. There are a lot of things to consider when naming your child.

Origin
The origin of a name can help you pick out what name you like best, this also adds a piece of history to your child. Giving your son/daughter an Italian name because their great grandfather originally came over from Sicily will mean a lot to the family. Not to mention your child will always know they’re Italian. This doesn’t mean you can only choose names that go with your heritage, there may be a name out there that belongs to your child that isn’t. Read the rest of this entry »

Almost every woman knows that it is important to eat well while you are pregnant. The benefit it provides you and your baby is invaluable. But, do you also know how important it is to eat well even before you get pregnant?  If you are actively trying to get pregnant you have to make sure your body is prepared to accept the challenge.  The first thing you should do before even beginning to try is to talk to your doctor to see how you measure up health wise. Does he think you need to lose a few pounds before getting pregnant or does he feel you need to gain a few? Your doctor may recommend that you change your eating habits and start exercising.

As soon as you decide you want a baby, you should begin to get in the habit of eating healthier. Slowly begin to cut out caffeine. If you smoke, now is a good time to quit rather than waiting until you have that positive test.   Smoking can decrease your fertility and increase your risk of a miscarriage if you are still smoking when you are pregnant.

Another thing you can do is to start taking prenatals or at least a multivitamin supplement that contains at least 400 micrograms of folic acid. You can also begin to add food into your diet that is rich in folic acid such as spinach and other green vegetables, peanuts, and orange juice. You can also start by taking a prenatal vitamin also.  These vitamins contain iron, folic acid, and calcium along with vitamin C, D, B and vitamins B6 and B12 also.

Reevaluated your diet. Start to eat foods that have plenty of vitamins, minerals and fiber. Lay off the fat and excess sugar. You want to eat foods that have a high nutrient density.  Eat at least five portions a day of fruits and vegetables along with protein and iron rich foods like dried fruit, and green vegetables.  Try to steer clear of raw fish like sushi, and steer clear of undercook shellfish, meat or chicken. You also want to try to avoid fish that has high mercury content like swordfish, shark, or king mackerel.  Cut out any food that has unpasteurized milk in it including cheeses such as brie, camembert, and some Mexican cheese.  Also cut out foods that have raw egg in it including homemade cookie dough.

Make sure you up your water intake.  Water should always be your first beverage choice before, after and during your pregnancy.  Water helps to flush your system of toxins.  Once you’ve gotten your eight glasses in, you can drink fruit and vegetable juices also.

Perhaps the most important thing you can do before you get pregnant is to cut out all alcohol.  The American College of Obstetricians and gynecologists have stated that women who drink might have a harder time getting pregnant than women who do not drink.  Another reason why you should give up alcohol is that most birth defects that are caused by alcohol exposure usually occur in the first few weeks of pregnancy, usually before you even know you are pregnant.

Getting your body prepared for pregnancy is one of the best decisions you could make.  Your body will be more prepared for the challenge of growing a baby and the experience will be a little easier on your body.

Keeping fit during your pregnancy is great for you, not only will it help you keep your body toned but it also can help when it comes time to push that baby out. Every pregnant woman wants to be able to go back to her pre-pregnancy weight after the baby is born, but the only way to do that is to make sure you can.

By excising or working out every day you are making sure you don’t add fat to your body.  During labor it’ll be much easier to push the baby if you’ve been strengthening your leg and stomach muscles. Who knows, it may even make labor a little bit shorter.  Isn’t that what we all want? Read the rest of this entry »