Archive for trimester
Pregnancy Nutrition: Basics for the First Trimester
Posted by: | CommentsPregnancy nutrition can seem overwhelming during the first trimester, when you are dealing not only with the emotional impact of having a baby, but a host of hormonal changes as well.
Most expectant mothers want to change the food for pregnancy they eat overnight, but making drastic changes can actually backfire and cause more stress than incorporating lifestyle changes slowly.
In this article, we cover the four basic facets of first trimester nutrition so that you can begin to make adjustments in your diet as you can, without stressing out over major lifestyle transformations.
Making the Switch to a Healthy Diet
In a perfect world, you would switch to an all-organic, whole food diet even before you get pregnant, or at least in the weeks after you discover your pregnancy. But this is reality, and making this transformation can be difficult.
You should aim for eliminating all processed and non-organic foods from your diet because they can lead to a plethora of health issues for you and your baby. On the other hand, this is not an all-or-nothing kind of deal. Begin by choosing organic and all-natural meat and dairy products, as they contain the highest levels of hormones and pesticides that you should eliminate from your eating plan.
Then try removing processed foods from at least one meal per day. Taking these small steps can have a profound impact not only on your health and wellbeing, but on your baby’s development as well.
Cutting Back on Sugar and Caffeine
If you are like most pregnant moms, you want to eliminate caffeine and sugar, and artificial sweeteners from your diet. But doing so can be difficult because our bodies become chemically dependent on these substances over time.
For caffeine, experts agree that you can safely ingest 150mg per day during pregnancy, so aim at first to cutting back to that amount. Once you’ve made it there, then you can try cutting it out of your life completely—but continue to do so slowly.
For sugar and artificial sweeteners, you’re in luck—there are a range of all-natural sweeteners available to satisfy your sweet tooth. Agave syrup, raw honey, xylitol, and stevia can sweeten your meals and beverages without the caloric punch of sugar or without the troubling chemicals that artificial sweeteners contain.
Dealing with Morning Sickness
The first trimester of pregnancy is notorious for being the trimester most associated with morning sickness. As your body adjusts to the hormonal changes of pregnancy, you may find yourself overwhelmed by nausea at any point during the day, though mornings are the most common time period.
If your nausea is incapacitating, you should talk to your OB/GYN about treatments. There are natural treatments available if you want to manage it on your own. Ginger is particularly good for calming nausea, but don’t indulge in ginger ale, which is high in either sugar or artificial sweeteners. Instead, slice some ginger root and boil it to make a tea, then sweeten with stevia and sip slowly throughout the day.
Eating protein can also help with nausea, though you may not feel up to eating meat while you are sick. Try a handful of raw nuts or a spoonful of nut butter and see if that helps to ease your morning sickness.
Handling Stress with Grace
The next nine months are the most wonderful but also the most stressful months of most women’s lives. As your body changes and your hormones continue to adjust, you may feel overwhelmed with stress. Try to find a way of dealing with this pressure that suits your personality.
For some, yoga is the answer, while others prefer journaling. One mother might prefer dinner out with friends while another might treat herself to a prenatal massage. No matter what the method, find a healthy way to cope with stress, and begin using it during this first trimester for the best results.
Are you looking for the best advice for pregnancy nutrition? Need advice on the best food for pregnancy? Visit http://www.whattoeatwhilepregnant.com/ for exercise recommendations and eating tips for a healthy pregnancy.
Article from articlesbase.com
Related Pregnancy Nutrition Articles
Pregnant Workouts – Physical Fitness Strategies For The 1st Trimester
Posted by: | CommentsIf you wish to continue exercising during your pregnancy then, you will need to change your exercise routine. The most important priority is you and your babies health and well being. Therefore, the changes you make must reflect this by ensuring your exercise routines are safe.
The key thing with any exercise routine especially when your pregnant is listening to your body. If you are over exerting yourself or pushing yourself too hard your body will tell you. These signals are an initial warning to either slow down, modify your routines or stop altogether.
The best thing to do when exercising during pregnancy is to start as early as possible to ensure your body can adapt to the changes. During the first 13 weeks of the first trimester, it is fine to continue with your usual exercise routine. If you are beginning for the first time it is advisable that you start off gradually. Whether you are a seasoned athlete or exercising for the first time consider the following suggestions to help you during the first trimester:
* Exercise is preferably done when you are physically and emotionally up to it however, if your experiencing the earlysigns of pregnancy such as morning sickness, sensitive breasts or having little energy then, reduce your routines and do not feel guilty about it.
* The 10 weeks of the first trimester is the best opportunity to work on your stomach, abdominal muscles and pelvic area. After 10 weeks it is advisable to reduce or omit any sit up or curl up exercises although, it is still fine to continue with your pelvic floor exercises.
* This is not compulsory however, it is important to feel as comfortable as possible when you exercise particularly, when pregnant. If you exercised regularly before becoming pregnant you probably have plenty of track suits, leggings and support bras. One of the effects of being pregnant is certain parts of the body seem to take on a life of their own. You will begin to see this happening as your breasts become bigger and heavier. Therefore, it is a good idea to buy yourself two pairs of sport bras to support the extra weight while exercising. The extra pair should be a size larger, as you will be surprised how large your breasts grow between the first and second trimester.
* While you are doing your exercise routines get into the habit of breathing correctly. This means inhale and exhale deeply in a relaxed and controlled manner. By combining your breathing in unison with your movements you will feel more relaxed. The breathing also helps with increasing oxygen in the blood to improve circulation.
Bill has been writing articles for over 2 years on subjects he cares greatly about. Why not visit his new website which provides helpful tips on finding large format A3 printers including A3 Colour Printers and other accessories.
Article from articlesbase.com
First trimester of pregnancy from the date of conception to week 12
Posted by: | CommentsDue to the new demands of fetal development, the body of a pregnant woman undergoes complicated protective and adaptive changes. The central nervous system and endocrine glands perform regulatory functions controlling the reorganization of body.After implantation of the embryo into the endometrial lining of the uterus, the woman’s body starts producing the sex hormone progesterone. It has an immediate influence on the development of the embryo and changes in the mother’s body. The ovaries continue to produce progesterone for about 9 or 10 weeks and after that time, the fetoplacental system (adrenal cortex and liver of the pregnant woman and the fetus) takes responsibility for hormonal function.
There are two developmental stages: embryonic period (first 8 weeks of pregnancy) and fetal period (from the 9thweek to the birth). During the embryonic period, the formation of various types of tissues occurs. The fetal period is characterized by the growth of the baby, and the development of its organs and functional systems.Under the influence of progesterone, breasts tend to enlarge; nipples uplift and the skin surrounding them (areola) become darker and wider. Progesterone can also cause constipation, as it causes relaxation of smooth intestinal muscles, and therefore decreases the strength and the frequency of bowel contractions. It is advisable to drink plenty of fluids in order to prevent constipation.
Often, in the first weeks of pregnancy women suffer from queasiness and nausea which are triggered by the hormonal changes the body undergoes. These discomforts usually go away as the pregnancy proceeds. However, sometimes they continue during all the stages of pregnancy.Fatigue is common during this period, but this feeling will subside by the second trimester. It is related to the changes in body and energy drain. The real cure for the first trimester fatigue is to sleep 9 or 10 hours every night.During the first trimester, miscarriage and ectopic pregnancy are possible.Ectopic pregnancy is a complication where the fertilized egg implants outside the uterine cavity, usually in the fallopian tubes. The growth of the embryo here may result in the major internal hemorrhage and is the reason why an ectopic pregnancy is a potential medical emergency requiring surgery.Another complication of pregnancy in the first trimester is if the fetal heartbeat stops. In this case the pregnancy will not continue. Dilation (or dilatation) and curettage is performed with laboratory examination to follow.
| health | health clinic | health services |
Pregnancy Diets: Nutritional Advice for Your First Trimester
Posted by: | CommentsIf you have just found out that you are carrying a baby, congratulations! Your first questions probably have to do with the proper pregnancy diets. In other words, what can you expect during the first few months of your pregnancy, and how should you alter your diet to make sure you stay healthy and give your baby a head start on healthy development during the first few months.
As you go through this first trimester, consider it your adjustment period. Your body is making changes to accommodate the baby, and you will make considerable changes to the food for pregnancy that you eat. You will eliminate caffeine, smoking, alcohol, sugar, and artificial sweeteners during these first three months. In addition, you will implement healthy lifestyle changes that will have a profoundly positive effect on both your health and that of your baby.
Let’s look at these first few trimesters a little more in-depth.
General Development during the First Trimester
During the first trimester, you probably won’t even realize you are pregnant until you miss your period. Up until the seventh week of pregnancy, true development in the embryo doesn’t even really begin. After the seventh week, your baby will develop eyes, ears, a nose, a heart, and other internal organs. By week 8, the heart should be well-developed enough to be heard through ultrasound. By week 9, your baby will begin developing bones, arms, and legs, as well as webbed feet and hands. And by the end of the tenth week of pregnancy, your baby will be fully developed, but still very small.
Common Complaints during the First Trimester
The most common complaint during the first trimester, and the one that may signal your pregnancy if you are unaware of it, is nausea. This nausea usually occurs in the morning, so it is often nicknamed “morning sickness.” Some moms never experience nausea a day in their pregnancy, while others experience it through the very end of the third trimester.
Fatigue is another common complaint. As your body works hard to accommodate your new baby, she grows and develops, making mom pretty tired. You may also experience headaches from caffeine or sugar detox, and heartburn from digestive upset. There are natural remedies available that can ease the severity of all these complaints, so be sure to consult with your OB/GYN or midwife.
Supplements during the First Trimester
If you have been trying to conceive, you may already be on prenatal supplements. But if you have just found out about your pregnancy, now is the time to begin supplementing your diet. You should investigate a good prenatal vitamin that has adequate levels of folic acid, iron, and calcium. You should also begin taking an Omega-3 fatty acid supplement if you aren’t already. A high-quality fish oil, low in mercury, is a good way to get the Omega-3s you need. You can check with your healthcare provider for a recommendation for a good brand.
The Importance of Cutting Back on Refined Carbs
The most important dietary consideration during this phase of your pregnancy is to begin cutting out processed foods and refined carbs. If you are suffering from morning sickness, it’s easy to begin relying on ginger ale, crackers, and other sugary or refined carbs for your nutrition. But this can cause you to gain a lot of weight prematurely, which can lead to a difficult labor.
Instead, make a tea from boiled slices of ginger, sweeten it with stevia, and sip slowly. You should also eat protein with every meal, even your snacks, as it will help control nausea and hunger pains. If you have nausea, even a small handful of raw nuts can give you the protein you need and help you control your morning sickness.
Are you looking for the best advice for pregnancy diets? Need advice about the proper food for pregnancy? Visit The Diet Solution Program: What to Eat While Pregnant for exercise recommendations and eating tips for a healthy pregnancy. www.WhatToEatWhilePregnant.com.
Article from articlesbase.com
Find More Pregnancy And Nutrition Articles
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.
Article from articlesbase.com
Third Trimester: The Last Trial Before Complete Happiness
Posted by: | CommentsIf you think the first trimester is the hardest part of pregnancy due to the morning sickness you experienced, think again. You were just getting started.
The third trimester is the period where in everything starts to become uncomfortable and hard. This is the period where you experience all the hardships of pregnancy. Your body becomes larger and it becomes really hard to lie down and find a comfortable position to sleep. Not only that, your sleep is often interrupted by frequent trips to the bathroom, sudden forceful movements of your baby and practice contractions.
As your baby grows, you will experience frequent heartburns, backaches, and pain in your pelvic area once your baby settles down to his or her birth position. This is also the period wherein your baby needs huge amounts of calcium for the hardening of his or her bones and in case you do not consume enough calcium, you will experience leg cramps. So better eat calcium rich foods and ask your doctor for a prescription of calcium supplements.
Water retention begins during this period and may become worst as your delivery day approaches. You may not fit into your shoes anymore; this is because your feet grow a size bigger due to water retention. Drink lots of water, lessen your salt intake, and eat fiber rich food to alleviate the condition.
The first time your baby moved during the second trimester may have had you amazed and excited but during this period, your baby’s movement becomes uncomfortable and even painful sometimes. You may feel him or her poke you with his or her feet or bottom, and sometimes his or her feet may even get stuck in one of your ribs. Caressing your tummy while he or she is moving around is a way to soothe both you and your baby.
During the third trimester, Braxton Hicks contractions increase. Braxton Hicks contractions are practice contractions that prepare you and your body to labor contractions. These contractions are painless. You may feel your uterus harden for a minute or two then eventually go back to normal. These contractions are less regular and shorter than labor contractions. Drinking water, changing your position, or walking can help stop these contractions.
You begin to tire easily and feel breathless during this period. To gain more energy, have small frequent naps during the day. Napping can also help compensate for the lack of sleep during the evenings.
Aside from all the physical discomfort you begin to feel, you may also feel lonely and depressed. You start feeling fat and ugly. You may feel tired of pregnancy. You wonder how long it will take before your baby comes out.
Pregnancy is definitely not easy. It is hard and you have to make a lot of sacrifices. It is not entirely happiness and excitement; there are a lot of changes that you have to go through. The third trimester is the hardest part of pregnancy, but it is also one step closer to seeing and holding your little angel. So don’t feel down, are going through are definitely worth it!
Want to know more about what happens in every trimester and in every week of pregnancy? Visit http://www.pregnancycheatsheets.com for an intensive week by week pregnancy account.
Article from articlesbase.com
Foods To Eat When Pregnant For The Third Trimester
Posted by: | CommentsDuring the third trimester, the baby is fully developed while the mother is preparing for labor. Both mother and child will continue to gain weight every week and nutrients from healthy foods are still the 1st priority. The mother also needs to know the foods to eat when pregnant during the third trimester to prepare herself and her body for breastfeeding. An additional 300 calories are needed each day to answer these needs.
Aside from that, some pregnant women develop lack of appetite or they easily feel full due to the pressure in the abdomen caused by the growing baby making less room for food. To avoid deprivation from nourishment, pregnant women are advised to eat small meals each day, preferably every 3 to 4 hours. Drinking between meals is not recommended since fluids can make a person feel full faster.
More or less, a pregnancy diet for the third trimester should be almost the same as that of the second trimester, priority being the adequate intake of necessary nutrients. Your pregnancy diet for this trimester still composes of foods that are rich in protein, fiber, iron, calcium and carbohydrates. Likewise, it is a time to keep up with nutrients that a woman might not have been able to get like certain vitamins and minerals. On the other hand, it is not too late for pregnant women to stop some unhealthy habits during their pregnancy like eating too much sugar, junk food or processed foods.
As mentioned, protein is still one of the foods to eat when pregnant even during this trimester as protein is not only beneficial for the continuous growth of the baby but also for breastmilk production. Protein can be found in all kinds of meats, poultry, eggs, dairy products and fish. Consult your doctor for the types of fish that pregnant women should avoid like swordfish and salmon.
A pregnant woman should continue eating complex carbohydrates to provide adequate energy for her impending labor and child delivery. These complex carbohydrates can be best found in whole grain foods like whole wheat bread, whole wheat crackers, brown rice, oatmeal and even in some crops like yam,. For the baby’s teeth and bone development as well as for future breastfeeding, calcium should be taken. Drink milk each day, preferably skimmed or low-fat, as well as cheese and yoghurt. For snacks, healthy treats can be in the form of fresh fruits, healthy cereal bars, seeds, nuts and dried fruits like prunes, raisins and apricots.
Foods rich in healthy fats like Omega 3 should also be one of the foods to eat when pregnant for the baby’s brain development. Omega 3 can be found in fish but consult your doctor for the right fish to eat since some fish are not healthy for pregnant women due to their high mercury content. Aside from fish, avocados and beans are also good sources of Omega 3. Lastly, most pregnant women experience edema or swelling during the third trimester usually seen in the ankles. To prevent edema, foods high in sodium should be avoided.
Your unborn child will thank you for learning all the facts about the best foods to eat when pregnant. <= =Click the link NOW! Also make sure you take a look at another “must-see” article right here on the best foods to eat when pregnant.
Article from articlesbase.com
Find More Second Trimester Articles
Pregnancy Diets: Nutritional Advice for Your Second Trimester
Posted by: | CommentsBy now you have probably made a lot of changes to your pregnancy diets, but as your baby changes, so should you. Your food for pregnancy should evolve with each transition to a new trimester. The second trimester is generally the easiest for most women, as morning sickness usually abates by the fourth month and problems with sleeping, heartburn, and even moving around haven’t presented themselves yet as they usually do by the third trimester.
The second trimester is about staying on track. By now you have cut out caffeine, sugar, artificial sweeteners and alcohol and tobacco from your diet. You are working to eat fewer processed foods and more all-natural or organic foods. So what more do you need to do? Well, let’s take a closer look at the second trimester.
Your Baby’s Development during the Second Trimester
During the second trimester, your baby grows and develops at a rapid rate. By now his fingers and toes have gained definition and he begins developing eyelids, eyelashes, eyebrows, hair, and nails. Your baby may be able to suck his thumb and stretch or make faces. Teeth begin being developed during this trimester. Your baby’s nervous system also begins functioning on its own, and his reproductive organs and genitalia are fully developed.
Your OB/GYN should be able to tell by the fourth month if you are having a boy or a girl. Your baby’s heartbeat should be picked up on a Doppler. And finally, during this point in your pregnancy, your baby begins to move around, which is a thrilling experience.
Nutrition for the Second Trimester
Your nutritional focus during this second three months will probably hone in on two factors: any cravings you might have, and your baby’s development. Let’s talk about cravings first. It’s perfectly natural to crave sweets, salty foods, or even weird combinations of foods during your pregnancy. Indulging these cravings should be OK as long as you do so in moderation and keep your weight gain under control.
Your baby grows and develops so much during this trimester that proper nutrition is essential. You should be incorporating a healthy protein in with every meal if you haven’t already. Proteins contain essential amino acids that your baby needs for healthy neural and cognitive development. Eating a diet rich in fruits, vegetables, and healthy fats will help your baby get everything he needs for healthy development.
Strategies for Keeping Your Weight Down
During this period, you may start experiencing weight gain. This is perfectly natural, and we are now past the era in which women were told not to gain any weight during pregnancy. But even so, you should only be gaining weight in a limited manner. Your weight gain should be within 20-30 pounds throughout the course of your pregnancy. Any more than that and you will struggle with an easy delivery.
You should be drinking half your body weight in water every day, so if you weigh 160 pounds, you should drink 80 ounces of water. You should also eliminate sugar from your diet if you haven’t already, and focus on all-natural sweeteners in moderation. Eating protein will also help you feel fuller for longer and help you to avoid the tendency to overeat.
The Importance of Staying Active
Another important strategy for staying healthy and keeping your weight in check is to stay active. Look for low or no impact exercise that will help you feel good and stay in shape. Pilates, prenatal yoga, swimming, water aerobics, and walking are all excellent sources of exercise that are not too stressful for your body or your baby.
Are you looking for the best advice for pregnancy diets? Need advice about the proper food for pregnancy? Visit The Diet Solution Program: What to Eat While Pregnant for exercise recommendations and eating tips for a healthy pregnancy. www.WhatToEatWhilePregnant.com.
Article from articlesbase.com
Would You Like To Understand The Pregnancy Trimester & Where The Weight Goes?
Posted by: | CommentsWhen you are pregnant, majority of doctors may tell you that you should only gain between 25-30 pounds, through your entire pregnancy 5 pounds during your first trimester, although more often than not most women find that they lose weight their first trimester. Morning sickness can sometimes be the main reason for the weight loss. A few women may suffer from an extreme form of morning sickness, where they can’t keep anything down. The good news is that your doctor won’t be too concerned about you losing a few pounds during your first trimester, as long as you are able to gain a few more pounds during the next two trimesters.
The second trimester is where you will find yourself gaining the most weight. Most women put on about a pound a week, so roughly four or five pounds a month which brings their second trimester weight gain to about 12-15 pounds. Some women put on more while others put on less. Don’t be at all surprised if you put on more weight one month, compared to another month.
For the 7th and 8th month you will should probably continue about a pound each week or so. Look to gain between 8 and 10 pounds those months. Most women find that their weight gain slows down in the 9th month. You might find your weight gain coming to a end as your due date draws nearer. This could possibly be an indication that labor is just around the corner. Or, you could still find yourself gaining weight, but it’s mainly water retention.
So, where does all this weight gain go? It doesn’t really make sense that you should gain between 25-30 pounds if your baby is only going to weigh between 7 and 8 pounds. Let’s break down where the extra weight goes.
Well, first you have your baby. A average baby weights about 7 1/2 pounds. Some can weigh more and some weigh less. The amniotic fluid that your baby has been growing in, for the past 9 months, will weight around two pounds. Figure in about 2 pounds for your breast enlargement and 1 1/2 pounds for your placenta. Your uterus, which began as a golf ball, now weights around 2 pounds. Your body will continue to produce about four pounds of extra blood and by the end of your pregnancy, you will have gained 7 pounds of additional fat. Let’s also not forget about the extra fluid, which may be in excess of 4 pounds that your body may still be holding on to. All this equals to the grand total of about 30 pounds.
Keep in mind, that this is just an estimate of how your weight will fall. There are women who wind up having a 10 pound baby and others who have a 5 pound baby. An important element is maintaining a healthy weight gain throughout your pregnancy To sustain a healthy pregnancy, your body requires additional calories to feed your baby and these are acquired from rich nutrient foods, such as fruits and vegetables and organic meats for protein. Staying away from junk for will help you curb your weight gain.
When it comes to losing the weight after giving birth, don’t panic if the weight doesn’t drop off immediately. Once you are home keep this in mind that it took nine months to gain that weight so gives yourself at least a good nine months to take it off.
Are you trying to conceive or know of someone who is trying to get pregnant? Check out the conceiving website for all your conceiving answers.
How Safe is Jogging during Third Trimester Pregnancy
Posted by: | CommentsEven committed runners have trouble keeping up their enthusiasm during the third trimester because of the abdominal and joint strain resulting from carrying that heavy fetus and uterus and those extra fluids. The very weight of your pregnancy ensures an excellent workout just by walking briskly this trimester. It is easier than you think to stay in shape and you’ll maintain your stamina, improve your sleep, stay fit for labor, and bounce back quickly after delivery.
You will be surprised to find that you are huffing and puffing even after your warm-up. This isn’t because you’ve somehow become out of shape even after all that hard work to stay fit. What’s happened is that your uterus has grown to over a thousand times its pre-pregnancy size and is putting a lot of pressure on your diaphragm (the muscle under your lungs), making it harder for you to catch your breath. Don’t let feeling winded stop you from exercising— just slow down a bit. Staying fit will help your breathing be more efficient overall and may help prevent you from feeling short of breath during your daily activities, like climbing stairs or doing laundry. Also, if you exercise hard enough, your uterus will respond by tightening, or contracting. Rest for a few minutes and these Braxton Hicks contractions will go away.
Your goals this trimester are to get out of the house or office, do something active, and unwind, not to stay trim or build endurance. Use your workout time to appreciate how your baby responds to your activity (some babies kick a lot and some just lie back and enjoy the rocking) and to take a break from your responsibilities. If you can keep it up, you’ll notice how good brisk walking makes you feel about your body.
As your pregnancy progresses this trimester, spend more time run-walking and less time running until you are walking briskly for a total of thirty minutes—plus ten minutes for warming up and cooling down. Even though you are running less, you’ll still get an excellent workout since you are already working hard carrying the extra weight of your pregnancy. You’ll maintain your aerobic fitness even though you are going slower and covering less ground. Aim to get your heart rate up for half an hour rather than covering a specific distance. Remember, the best workout is one you feel comfortable with and one that keeps you motivated.
Mark Greenberg is a professional in with many years experience of <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);” href=”http://www.pregnantandshowing.com/”>pregnancy issues</a>, health care and also CEO of <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);” href=”http://www.pregnantandshowing.com/”>Pregnant and showing</a>.
Article from articlesbase.com
