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Nutrition during Pregnancy: To Eat or Not To Eat
Posted by: | CommentsThe single most important thing you can do for your baby is to have a healthy, well-balanced diet during your pregnancy. Understanding what foods to avoid and what foods are essential can help you make the healthiest choices for you and your baby.
Surprisingly, studies reveal that mothers only need to consume 300 more calories per day than they did before they became pregnant. In fact, during pregnancy the same principles of healthy eating remain the same. Proper nutrition guarantees that all proper nutrients such as vitamins, carbohydrates and protein are supplied to the body to maintain overall health and well-being. This is why it is important for expecting mothers to consult their OB/GYN to develop a personalized pregnancy diet that will enhance your baby’s growth and development.
Healthy Goals for You and the Little One
Mothers-to-be must be aware that their daily consumption of foods will affect the baby’s health as well. Supplying your own body with nutritious foods can keep you feeling healthy during your pregnancy and even pave the way for an easier labor.
Here are some goals to keep in mind when trying to give your baby a healthy strong start in life:
Be sure to include daily servings of breads and grains, fruit, vegetables, dairy products and protein.
Use fats and sweets sparingly.
Make sure you are getting enough vitamins and minerals in your daily diet. Your doctor might recommend certain prenatal vitamins.
Choose at least one source of vitamin C everyday. You can choose from certain fruits such as oranges, grapefruits and strawberries.
Choose at least one source of vitamin A. Vitamin A is usually found in carrots spinach or cantaloupe.
Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
What You Should Avoid When Eating for Two
Mothers want what’s best for their little bundle of joy, so doctors recommend expectant mothers to avoid certain foods that may damage their child’s development.
Avoid seafood high in mercury. The bigger the fish, the more mercury it contains. Research suggests that seafood with high levels of mercury can hinder the development of your baby’s nervous system. The Food and Drug Administration (FDA) encourages mothers to avoid swordfish, shark and mackerel especially.
Avoid unpasteurized foods. Anything containing unpasteurized milk may lead to food-borne illnesses.
Avoid raw or undercooked foods. Raw foods such as oysters and clams can contain harmful bacteria or viruses.
Avoid undercooked meat and poultry. Fully cook all meats and poultry before eating to reduce the risk of bacterial food poisoning.
Pregnancy is the one time in your life when your eating habits directly affect another person. Making wise food choices, controlling your cravings and avoiding certain foods seem difficult, but it is possible. OB/GYN Doctors recommend that creating a healthy eating plan for you and your child is not only important for the child but important for the mother as well. No matter how many weeks or months you are into your pregnancy, it is never too late for mothers to practice healthy eating. Along with these tips, you and your doctor should discuss how to eat during pregnancy and which nutrients are especially important.
Samantha Gluck is a writer who specializes in various topics including pediatric healthcare, OB/GYN healthcare, business and much more.
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How To Get Rid Of Insomnia During Pregnancy
Posted by: | CommentsInsomnia during pregnancy is a common problem, and it can even start before you know you’re pregnant. It is caused by a variety of issues: hormonal changes, chemical changes in your brain, or the increasing pressure on your lungs and internal organs by the expanding womb, for instance. You must address it, whatever the cause, however; unchecked, it can contribute to the development of numerous other issues such as gestational diabetes and breathing problems.
Start addressing your insomnia during pregnancy as soon as it becomes an issue. Your solutions will be different depending on the stage. In the first trimester and part of the second trimester, pregnancy insomnia is generally caused by hormones and morning sickness (which can happen any time of the day, not just in the morning!) Drugs should only be used as a last resort, and only after talking to your doctor; this includes over the counter drugs and antihistamines, which are frequently used for their soporific effects.
Begin addressing insomnia during pregnancy with behavioral changes. Do you work or watch television in your bedroom? Stop right now; start treating your bedroom as a room to sleep in, and do your work and entertainment in other rooms.
Install blackout curtains to eliminate any external light, and consider picking up either a white noise machine or some CDs with white noise or ocean sounds to play while you’re going to sleep. Do everything you can with your bedroom to turn it into a haven for sleeping, not an all purpose room.
An excellent treatment for insomnia during pregnancy is sex. You do not have to worry about getting pregnant now, and you may find that due to a number of physical changes, sex is more pleasurable than ever during your first and second trimesters. You would not hurt the baby, you will get even closer to your partner, and you will find that the release of hormones after orgasm will really help you sleep quickly and soundly.
Address all your worries as early as you can. Insomnia during pregnancy is often caused by a woman’s habit of worrying about everything and anything as soon as she is not distracted by the rest of her life. Stop! Make lists to get it out of your head, have an action plan.
Keep crackers in your room to quell morning sickness (a common worry), tell your partner your worries and let him take care of you. Most importantly, take steps during the day to eliminate the sources of your worries. You will find that they drift away surprisingly quickly.
In your second and third trimesters, insomnia during pregnancy is often caused by physical changes. Your changing body shape shifts your center of gravity, places stress on your back, and squeezes your internal organs. You may find that you have more leg cramps than you thought possible as your hormones start preparing your uterus for childbirth, and loosened ligaments may cause joint pain.
Start by getting squishy pillows. Experiment with pillows under your neck, the small of your back, and between your legs as you sleep on your side. You can often take care of insomnia during pregnancy simply by reducing pressure on key parts of your body. Also, if you have a problem with reflux and morning sickness in the morning, make it a habit to sleep on your left side; this makes it easier for your stomach to digest things properly.
Do not overlook this stellar opportunity to get massages. Your partner is not going to be having labor pains; you are! Shamelessly exploit this fact to get massages anywhere you feel stress.
You may find that just that extra touching and pampering by itself will eliminate your insomnia during pregnancy. If none of these measures works, you should talk to your doctor before your insomnia becomes a serious problem, draining you of the energy you are going to need when your little one is ready to come out.
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How to identify physical changes during pregnancy period
Posted by: | CommentsFor first time mothers, very few come to know that they are pregnant right from the time of conception. You need to be really observant about your body to notice the earliest signs of pregnancy. However for the remaining most of you, you would definitely begin to experience the most obvious signs of pregnancy once the fused egg instills itself in the uterine wall or by the time you have missed your period and nothing more obvious can tell you that you are expecting now. Now what are these signs of pregnancy? Here we will enumerate the signs and symptoms of pregnancy so it is easier for you to decipher whether or not you are pregnant.
For starts, when you are pregnant, your craving for food will have increased by a few hundred times. Even though this is not a definitive symptom, it does at times help to tell you that your body lacks in a certain nutrient. But if along with your excessive craving for food, you do begin to notice some of the other signs that we will be discussing just now, there are high chances that you are actually pregnant. Then, the darkening of your areolas which is the area around your nipples may also mean that you have successfully conceived but this could happen even due to hormonal imbalances which might not be related to pregnancy. Some days from your conception, once the egg has planted itself in the uterine wall, the rupturing of the wall will cause some spotting which will not be red but slightly lighter in shade! This is a very significant symptom of pregnancy. Your level of hCG also increases once the egg implants itself. This would cause you to urinate more frequently. When you see that you are heading to the washroom more often, you might start suspecting your pregnancy! Also fatigue will begin to set in once you have conceived as the growing embryo will be sucking on a lot of energy from your body. Though it is not a severe symptom, it is a hallmark of early pregnancy. If your breasts feel tender and swell up a little, do not be taken by surprise. This also determines that you might be pregnant if it is not because of your approaching period that they feel tender. Now come the severe signs of pregnancy. Morning sickness might be much awaited by you to tell you that you are expecting but once it hits you, it does not feel as pleasant anymore. Some women go insane trying to handle their morning sickness, especially if they are first time mothers. You would feel nauseated and giddy; you might not be able to keep too much food in your stomach so try to eat frequent small meals. A missed period is a shocker for all women and if you are expecting to conceive, be sure that you have once the period has been missed. However since none of these can ensure that you are pregnant, you may try a home pregnancy test which is usually true and accurate about your state. You can be sure of your pregnancy by conducting a simple urine test at home. If you are definite about your conception, congratulations! It is time to prepare for your baby!
Now that you are pregnant, it is time you start familiarizing yourself with the stages of pregnancy. Your body is going to experience a number of changes through these different stages and it is good to be equipped about yourself during this period. We would suggest you start maintaining a diary to record your changes off and on so you can cherish these moments when you are expecting another child or many years from now when your child is older and you want to relive your motherhood. You should definitely know that there are three trimesters that your nine month pregnancy is divided into. We will tell you the various changes you are expected to notice during each of these trimesters.
First trimester – during this period, you will notice changes in your breast, feel tired, experience morning sickness, urinate often and a lot of early pregnancy symptoms. By the end of the first trimester, your baby would be the size of only a cherry while your uterus would be as big as only a grape fruit. You cannot even imagine the difference your body will experience over the next months. The baby would not be only a mass of cells though. It would have developed a heartbeat, some reflexes and grown some ill shaped limbs by now. You should begin with your prenatal care now and start eating a healthy diet. If you exercise, you would also be prepared for a healthy delivery. So why wait?
Second trimester – now is the time when your body will begin to show the baby tat is growing inside of you. This period would also introduce you to a number of discomforts such as lack of sleep, Braxton Hicks contractions, mood swings and the like. Your baby would be growing hair now and his sense will begin to get better everyday. By the end of this trimester, your baby should be around 25 cm from crown to rump and begin to kick around inside a lot more often.
Third trimester – your tummy would look like it is going to explode now; you will be urinating very often due to all the pressure applied by the large baby inside you. You should already taking lessons on child birth and breast feeding. Your body will begin to prepare for delivery soon, make sure your partner is as involved as you. After all it is his baby too!
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Healthy Diet During Pregnancy tips
Posted by: | CommentsIt is an old wives’ tale that pregnant women must eat for two. Though it need not be taken literally, eating a balanced diet is necessary both for the growing fetus and the expectant mother. At no cost can you forget that the mother is the sole source of nutrition for the unborn baby so every bite that she has, counts. You will have to keep up with the body’s increasing demands for food and nourishment by supplying it with sufficient enrichment to carry and deliver a healthy baby. But that doesn’t mean that you can gorge on just about anything (especially not junk!) only to put on weight, without getting the right nutrition in the process. Anemia, pre-eclampsia, mood swings and fatigue are just a few of those health conditions that you can be affected with if you have poor eating habits during pregnancy. You have to fit in wholesome, well balanced meals into your diet chart for both your and your baby’s health. Apart from the usual nutrients, the need for iron and folic acid will have to be fulfilled through supplements. If you are a mum-to-be or planning to be one, tips mentioned here will guide you along a healthy pregnancy. Healthy Pregnancy Diet
Starchy foods like cereals, whole grains, dals, pulses, pasta and bread are all a good source of proteins and carbohydrates. Make it a point to add a lot of starchy food to your diet for that extra energy that you will need throughout your pregnancy period.
Since they have essential amino acids and vitamin B-12 along with good calcium content, dairy products like skimmed milk, yoghurt, buttermilk and cottage cheese should be taken in generous amounts.
Fruits and vegetables are great sources of fiber along with other vitamins and minerals. Indulge in at least five portions of fruits and vegetables every day. It can be in a dried or frozen form, although canned fruits should be avoided. A glass of fruit or vegetable juice equals 1 portion of fruit or vegetable.
Green leafy vegetables are a rich source of fiber and you must not ignore them.
Essential animal proteins are available in plenty from meat, fish and poultry. But vegetarians need not worry as consuming 1.5 oz of nuts and 2/3 cup of legumes will give the same amount of proteins.
Keep yourself well-hydrated. Drink plenty of water apart from other fluids like juices, milk, etc. But be sure to drink clean, filtered and preferably boiled water, to guard against water-borne diseases. Avoid canned or packaged juices as they contain preservatives and high sugar content – both of which can be quite harmful to pregnant women.
Keep a check on the fats and oils that you use like ghee, butter, coconut milk and coconut oil. Try to avoid these as much as you can and instead go for less-oily or non-oily food.
High sugar items such as cakes and pastries should also be avoided as besides causing excess weight gain, they are of no use.
Not only the food but the interval also plays a part, so instead of going for 3 large meals a day, break them up into 5 or 6 smaller ones each time you feel hungry. Your body knows it all, so trust your body and read the signs it shows.
Apart from the food that you need, you might need some additional vitamin and mineral supplements like folic acid, calcium and iron. They can be easily had in a tablet form but only under strict medical supervision and a doctor’s advice.
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How Your Body Changes During Pregnancy
Posted by: | CommentsHow your body changes during pregnancy
When you are pregnant your body will go thru a lot of changes. Your body will be preparing a healthy place for your unborn baby until you give birth. There will be a lot of adjustments for you and your husband during these nine months. I do hope my information will help you during this time.
You will feel confused and also have a sense of not being in control but this is normal so don’t worry. You will just need to understand why you are feeling different at this time.
In those first few weeks and even months, your body will be adjusting to female hormones levels changing especially those containing estrogen and progesterone. These levels usually control your monthly menstrual cycles. When you are pregnant another hormone is present called human chorionic gonadotropin, hCG and it is called the pregnancy hormone.
Due to an increase in progesterone you will have a lot less energy than before you were expecting. Your breasts will increase in size and feel sore and your uterus will push against your bladder to make you urinate more frequently.
You will also experience morning sickness so be prepared to have smaller meals more frequently and also have crackers on hand to relieve nausea and calm your stomach. Morning sickness will also tend to make you have less energy. When you get out of bed in the morning do it slowly and if you feel nausea eat a few crackers. It might be a good idea to keep a few crackers in the bedside table.
You might also experience pregnancy gingivitis due to increased progesterone levels so be sure to regularly brush and floss your teeth to prevent or lessen the severity of this gum condition if it occurs.
Your blood pressure will also change during these months and you may at times feel dizzy or faint when you stand quickly. Try to breathe deeply and not move too sudden when this occurs.
As you move into the second trimester, the fourth to sixth months you will find this an exciting time. You will feel movement from the baby and your body will be better adjusted to the hormone changes in your body. The morning sickness should just about disappear and you won’t feel as tired as you were during those first three months. Be sure to wear a comfortable maternity bra as your breasts will enlarge and you may need to wear a nursing pad to contain leaking colostrum.
You may experience leg cramps during this second trimester and might need to add extra calcium to your diet. You might also experience heartburn or a burning sensation in your chest caused by the pressure of the uterus growing on your stomach.
To relieve heartburn, eat smaller meals more often and drink lots of liquid. Milk usually helps heartburn.
During the third trimester, from seven to nine months you will have many of the same symptoms you had in the second trimester but they will be more noticeable. As you near your due date you will feel more tired, irritable and uncomfortable. Of course you will be very anxious for your baby to arrive. Your feet and ankles may swell because of pressure on your blood vessels and you may even experience varicose veins. Try to not stand too long in one place and try to elevate your feet while sitting down. Walking will also help if you walk daily.
You may also experience Braxton Hicks contractions during these last few months. These usually follow no certain pattern and do not last very long, no more than 30 seconds. During those last few weeks you will feel as thought the baby has dropped lower in your abdomen. This is known as lightening and will happen when the baby begins to get into a position for birth.
The nine months will pass by soon you will be holding your precious baby and any hormonal changes will be forgotten.
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Healthy Nutrition During Pregnancy – What To Eat While Pregnant
Posted by: | CommentsMany pregnant women especially those who are carrying their first ever baby do not know what food to eat while pregnant. This is understandable since this is their first time and they have no experience on being pregnant. They have to be extra careful of what they are eating since this is not only for them as mothers but also for the baby.
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So what are the foods to eat while pregnant? Generally you need to eat a variety of foods, but more on sources of folic acid, calcium, Vitamins and minerals. Proteins are also good to be taken in abundance especially at the first trimester of pregnancy; this is to help in building the main blocks of cells. Here are some foods you can take in which are commonly found in supermarkets and grocery stores.
1) Green leafy vegetables. Best example of this is spinach. It is rich in folic acid, vitamin A, iron and calcium. It can be eaten raw, wilted or blanched. 2) Oatmeal. As we all know they are rich in fiber. It is rich in fiber, iron and B vitamins. You can add fruits or milk. 3) Yogurt. It is rich in calcium, folic acid and protein as well.
4) Carrots. They are rich in beta carotene, Vitamin B6 and C as well as fiber. Good to munch and eat raw. 5) Broccoli. They are best for salads, viands and many other foods. 6) Nuts. It is rich in minerals and vitamin E. 7) Eggs. Most especially DHA eggs, it helps in giving protein and many other vitamins.
Those were just some of the foods to eat while pregnant. Try to eat as much of these foods for the sake of the baby and yours as well. Take these into consideration for a better and healthy pregnancy.
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Eating During Pregnancy: Tips to Help Keep You from Gaining too Much Weight
Posted by: | CommentsDuring the next nine months, most expectant mothers are concerned about how much or how little weight to gain, along with eating during pregnancy. Your pregnancy eating plan can have a profound impact not just on your health and wellbeing, and not just on your baby’s nourishment and development, but also on how much extra weight you carry around during the next three trimesters.
Most women realize that gaining too much weight can make labor more difficult and can trigger a number of pregnancy health problems, such as high blood pressure. But gaining too much weight can also make it very difficult to return to your pre-pregnancy weight after giving birth. In this article, we discuss some tips and techniques for controlling your weight gain to a reasonable level during pregnancy.
How Much Is Too Much?
For one generation of moms, gaining any additional weight was forbidden. The next generation of moms was encouraged to eat heavily, hence the term “eating for two.” So what is an acceptable amount of weight to gain?
As you might suspect, the truth lies somewhere between these two extremes. Some weight gain is healthy and should be expected during pregnancy. But too much can cause the issues we discussed above. So if you limit your weight gain to between 20 to 30 pounds throughout the next nine months, you should be fine.
Beverages and Pregnancy
One easy way to restrict your weight gain during pregnancy is to stop drinking beverages that contain sugar or artificial sweeteners. Sodas, teas, and coffees should be enjoyed in very limited quantities. You should also restrict the amount of fruit juice you drink, as juice is usually high in sugar as well.
Even though water may seem bland and boring, it should be your drink of choice for the next nine months. Besides being calorie-free and all-natural, water can help you feel fuller for longer between and during meals. Drinking enough water can help combat water retention, which causes “water weight” gain. Water can also help aid in proper elimination, which can help with weight gain issues as well.
Pregnancy and Diet
The most profound ways you can curb your weight gain have to do, not surprisingly, with the food you eat. You should eliminate all processed foods from your diet. These foods contain high levels of sodium, preservatives, fillers, and other additives that can lead to weight gain. In addition, you should eliminate trans-fats and hydrogenated oils from your diet.
Instead, opt for fresh, whole, organic foods and healthy fat sources. Focus on fats such as organic butter, olive oil, and coconut oil as well as raw organic nuts, raw organic nut butters, and avocadoes. These healthy fats will help you feel satiated between meals and that will help control the urge to overeat.
The Importance of Exercise during Pregnancy
Even when you feel like it the least—such as your last trimester—you need to make exercise a priority during your pregnancy. Exercise will help keep you lean and fit for labor, will help you burn additional calories, and will even aid in stress reduction and combating sleep issues. Go for low or no impact forms of exercise such as yoga, water aerobics, swimming, and walking. Have fun with it—exercise with a buddy or find a prenatal class that challenges you and allows you to enjoy yourself.
Stress Reduction Techniques
Keeping stress at bay by using stress reduction techniques can help keep you from overeating or indulging in rich or fatty foods. Yoga and exercise may work well for you. Other expectant moms find that journaling or keeping in touch with friends can help ease the stress of pregnancy. You can also schedule a manicure/pedicure and a prenatal massage as a wonderful way to soothe stress during pregnancy. Find the ways to reduce turmoil in your life and you’ll be less tempted to overeat.
Are you looking for the best advice for eating during pregnancy? Need advice on the best foods to eat while pregnant? Visit The Diet Solution Program: What to Eat While Pregnant for exercise recommendations and eating tips for a healthy pregnancy. http://www.whattoeatwhilepregnant.com./
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Dealing with the Swine Flu Threat During Pregnancy
Posted by: | CommentsIt’s officially a pandemic and honestly, I’m a little scared. River is only 8 months old and in babies and pregnant women, swine flu can be very serious. The pandemic has taken 29 lives in the UK so far, (with the majority of these cases seeing underlying health issues), including a pregnant woman, a baby and children.
A report in US News, “Dealing with the Swine Flu Threat During Pregnancy” brought up some salient points which every pregnant woman needs to know about.
Firstly, pregnant women and children have been advised to get the H1N1 vaccination when it comes out in the next month or so, but the question is should pregnant women and children be one of the first or last to receive this vaccination? The vaccination is so new that this would effectively be a mass drugs trial to which we do not definitely know the outcome. “Just today, public health experts said that there’s no way to know if any rare side effects will occur in the new vaccine until millions of people are vaccinated. Those unknowns would make an expectant mom especially nervous.” Deborah Kotz, US News
Secondly, flu vaccinations contain thimerosal, a mercury-containing preservative that was banished from other childhood vaccines several years ago but is still used in most flu vaccines.
Studies on mercury have shown that this element passes into the brain and remains there. Mercury can have profound effects on a developping fetus, which is why pregnant women are advised not to eat shellfish, tuna, shark, mackerel, king and tilefish. (A good pregnancy diet and exercise should take this into account, so if you are following a specific pregnancy fitness program, you should be safe.)
There are thimerosal-free versions of the vaccine available but you may struggle to find a doctor who stocks this.
“John Iskander, the previous head of immunization safety at the CDC, told me last fall that the reason the agency doesn’t recommend thimerosal-free vaccines is because “there’s still not enough women receiving the flu vaccine, and we don’t want to throw up another barrier in the vaccination process.” ” Deborah Kotz, US News
Lastly, pregnant women who have been exposed to someone who has the virus should get the antiviral drug Tamiflu. This advice does not apply to non-pregnant women (or men in fact!).
The best thing you can do to make sure you stay healthy and fit during pregnancy is take proper precautions. Always wash your hands after being in a public place and it’s worth carrying a bottle of hand sanitizer in your handbag for occasions when you are out and there’s no access to a washbasin. Make sure your children have good hand hygeine too.
If you are pregnant and you do have symptoms, contact your GP straight away. Stay hydrated and stock up on nutrient dense foods.
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Benefits of Exercise During Pregnancy – How to Cope with Your Growing Baby Bump
Posted by: | CommentsFor expecting moms who are wondering about the benefits of exercise during pregnancy, maybe my personal story can help to answer the questions you have about physical exercise in pregnancy.
After I became pregnant with my first child I became so thrilled. My husband and I had a little difficulty conceiving so when it eventually occurred it was the greatest thrill of my lifetime. A couple months into my pregnant state I was becoming a little worried about my increasing baby bump. Now don’t get me wrong, I was still very pleased to be pregnant, I was only a little worried about the unwanted weight I was putting on. All my life I had worked at attempting to look skinnier, be skinnier, even think skinnier. I put in lots of time in the gym, in aerobics courses, on the bicycle paths. I put in a lot of work attempting to look great and be in good health. Now it seemed all my work was going to go bye bye.
I was gaining pounds at an unpleasant rate. My head was racing with questions. What if I wasn’t going to manage to shed the pounds after the baby came? Was I gonna lose my figure forever? Exactly how huge was my growing baby bump likely to get? Are you able to exercise during pregnancy? If so, what are the benefits of exercise during pregnancy?
It eventually dawned on me that after I became pregnant I was so excited and so occupied making plans for the delivery that I had quit exercising. I guess there was a part of me that thought it would be hazardous to workout while pregnant, perhaps all of the jostling and activity would in some way injure my baby. But I spoke to my physician and found out it not only is safe to exercise during pregnancy, it is actually recommended. I must admit I had been giving in to my food cravings a tad too much and taking the “eating for two” theory a little too seriously. And so I made a decision I needed to better control my eating habits during pregnancy too.
So here is what I did to help manage my weight and be in shape while I was expecting:
I Started a Pregnancy Diet Plan: I learned that expecting mothers simply have to consume an additional 300 calories or so to support the nutritional needs of their growing baby. I also learned that a variety of foods along with a good prenatal vitamin is the best way to get all the nutritional requirements my baby and I required. So I curbed my cravings and controlled my portions. It turns out that “eating for two” just isn’t always true.
I Started Doing Exercises: I did a little research and learned which exercises were safe and sound when pregnant. As it happens most any physical exercise that is not excessively strenuous is ok. I built myself a pregnancy fitness program around the physical exercises which are safe when pregnant.
Between my exercise and diet program I felt and looked great during the remainder of my pregnancy and also learned to love my growing baby bump. I did not do it by myself. I consulted along with my doctor and followed an excellent pregnancy fitness program that provided details on appropriate diet and exercise. The very best news was that by staying in shape during pregnancy I easily returned to my pre-pregnancy shape after my child was born. Personally, there were a lot of benefits of exercise during pregnancy.
You can learn more about the pregnancy diet and exercise program I followed to look and feel great during pregnancy and gain all the the benefits of exercise during pregnancy at ==> www.HappyMotherAndBaby.com
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Eating during Pregnancy: Your Third Trimester
Posted by: | CommentsBy the time you’ve reached your third trimester, you’ve likely conquered many of the challenges of eating during pregnancy. During your first trimester, you made changes to your diet, such as cutting back on caffeine and sugar, to make a healthier lifestyle for both you and your baby. You also conquered the nausea of morning sickness.
During your second trimester, you learned how to eat protein with every meal and handle your cravings in a sensible manner. So when you reach your third trimester, your problems are less about how you eat than how to deal with the discomforts and special issues that arise during the last three months of your pregnancy. In this article, we will cover these special issues one by one.
The Importance of Omega-3 Fatty Acids
You’ve probably been taking Omega-3 fatty acids throughout your pregnancy, at a rate of 1200mg per day. But it’s especially important to keep your fatty acid intake high during the last trimester. The proper amount of Omega-3 fatty acids can provide a wealth of benefits to both mother and child, such as:
• Decreased incidence of postpartum depression;
• Suggested easier birth and labor;
• Lower risk of premature birth;
• Babies tend to sleep through the night earlier.
Your pregnancy nutritionist can help you find a high quality fish oil supplement that will give you the DHA you need for your own health as well as your baby’s development. You can also boost your consumption of fatty acids by eating foods like walnuts, flaxseed oil, organic eggs, and wild salmon.
Dealing with Indigestion
Indigestion and heartburn become major issues during the last trimester of pregnancy, as hormonal changes in your body cause your muscles to relax in preparation for labor. This also causes the muscle that separates the esophagus from the stomach to relax, allowing stomach acid to back up into your throat.
There is no cure for indigestion caused by pregnancy, and most of the over-the-counter medications that ease the pain of indigestion are not safe to take while pregnant.
You should eliminate foods that aggravate this issue, such as spicy foods, citrus fruits, and foods with a vinegar base. Try eating foods that neutralize stomach acid, such as papaya. You can also deal with the symptoms of indigestion by eating smaller meals more frequently, and by sleeping in an upright position.
Handling Fatigue with Ease
You may start feeling very tired during your third trimester. This is common as you might find it difficult to get comfortable for sleep, or find that the baby moves too often for you to get a good night’s sleep. A body pillow might be helpful, as it cushions your baby bump and can help you get into a comfortable enough position for sleep. Try “setting the stage” for sleep, too—a practice recommended by sleep experts.
Don’t watch television or stare at your computer screen for a few hours before bed, as this can interfere with your body’s natural melatonin production. Instead, dim the lights and play relaxing music. Take a long bath or shower and read an enjoyable book. You might try a cup of herbal tea. These preparations alert your body that it’s time for bed, and can help you get more restful sleep through the night.
Getting Your Exercise In
You may be tempted to give up exercise during this last stage of pregnancy, but it’s crucial to stay in shape for your upcoming labor. Try low or no impact forms of exercise that are easier on your body. Yoga, swimming, and walking are all excellent ways to stay fit without getting exhausted during pregnancy.
Exercise is also a great way to relieve stress. It can also help promote restful sleep. So make sure you are getting at least 15 minutes of gentle movement per day. It will make all the difference to your pregnancy.
Are you looking for the best advice for eating during pregnancy? Need advice from a real pregnancy nutritionist? Visit http://www.whattoeatwhilepregnant.com/for exercise recommendations and eating tips for a healthy pregnancy.
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