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Nutrition During Pregnancy 0

nutrition during pregnancyAuthor: Gaetane Ross Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with proper nutrition for pregnancy, you'll be energized, strong, and sharp, and ready to welcome your healthy and happy bundle of joy. Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they're usually higher in sodium and their nutritional value is a bit lower since they're processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple for either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron. Include plenty of whole grains like brown rice, quinoa, millet, and oats in your diet as they're a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed. Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer. Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby. Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. The Pregnancy DietBe sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby's brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables. Lastly, it's important to drink plenty of water, and make sure you're getting plenty of rest during this time. A well-hydrated, well-rested body will recover from childbirth quicker and will be ready to take on the challenges that life with a newborn baby brings with it. About the author: Did you find those tips on "Super Foods" useful? If so,You can learn a lot more about how we can help you here. Image Source:

Vitamins During Pregnancy 1

vitamins during pregnancyPregnancy is a time of very unique nutritional needs: Begetting and nurturing of and giving birth to a new life is one of the most beautiful and meaningful experiences in the life of a woman. While pregnant a woman has to take care of her own body as well as she has to eat responsible so that the growing baby gets what it needs. There is just no alternative to a diet of healthy natural food, but even the best diet might need some support in form of specific vitamins during pregnancy. The prenatal care must include a balanced diet that has all the needed vitamins and minerals. Pregnancy Nutrition Fruits, vegetables, milk products and whole grain staples are extremely important to eat during a pregnancy. Craving for junk and fast food should be controlled for the sake of both the mother and the baby. For protein requirements one could look for lean red meat, poultry, fish and beans which are of low-fat content or if vegetarian consume eggs and tofu. Just make sure to keep all meat and dairy organic. Vitamin A Vitamin A is one of the more important vitamins needed during gestation and lactation. Vitamin A helps the process of cell differentiation and immunity building. Severe vitamin A deficiency can cause fetal death, night blindness, and congenital defects. Overdose of synthetic vitamin A intake can also result in serious health problems so its best to get your Vitamin A from food sources. A weekly supplementation of 2500 IU is safe during gestation. Beta carotene is safer as it is converted into vitamin A as much is needed. Vitamin A rich food like animal liver can be ingested occasionally and safely during pregnancy and lactation. Folic Acid Make sure that your supplement contains at least 800 to 1000 mcg of folic acid. Most breads and cereals are fortified with this essential acid which prevents neural tube defects such a spina bifida. If you were not taking a supplement while trying to conceive then please make sure to get adequate folic acid the second you suspect you may be pregnant. Vitamin D Vitamin D is important for strengthening of the bones of the fetus. Vitamin D helps absorb calcium from food. The great thing about Vitamin D is that you do not have to eat special food. Just get 10-15 minutes of sunshine a day (without sunglasses or sunscreen). You can also take a teaspoon of Cod Liver Oil a day during the winter months if you live in a northern region. Vitamin C A deficiency in Vitamin C can lead to osteoporosis in adults or fractures in the children.Vitamin C also helps absorb iron which is needed for the production of red blood cells in the blood. It is the dream of every mother is to give birth to a healthy child. The health of the child depends largely on the prenatal and postnatal care. During gestation the foundation of the child's future is laid in the mother's womb. The child's immunity, proper formation of vital organs like brain and heart depends on the health condition of the expectant mother. Deficiency or over dose of vitamins can cause serious congenital complications. Proper guidance from the family health provider or a specialized doctor is of great importance for a fetus to form in to a healthy baby. Author: Christoph Puetz About the author: Chris Puetz is a parent since April 2005. The experience of raising a little child is incredible. Chris is sharing the parenting knowledge and pregnancy advice. Image Source:

Risks Of Smoking During Pregnancy 1

Smoking During Pregnancy We have known that the effects of smoking during pregnancy endangers unborn children for decades. Smoking is often a part of your life, whether you smoke or not. It can be a detrimental factor in anyone's life but particularly for a developing fetus. Surveys show that many mothers smoke during their pregnancy. The mothers often believe that it does not affect their baby at all. Sometimes these are mothers that do not care for their unborn child, but more frequently they simply are not educated or aware of the great dangers smoking poses to their baby. They might quit if they knew that smoking is one of the major causes of infant deaths in the world today. Mothers who smoke while pregnant run a risk of ectopic pregnancy. This is especially true when the mother is a heavy smoker during the first trimester of her pregnancy. Ectopic pregnancy happens when the embryo implants outside the uterus, often in the fallopian tubes. When ectopic pregnancy occurs, the pregnancy has to be terminated because this kind of pregnancy will never go to full term. This fetus will never survive outside of the uterus where a fetus gets all the nourishment and protection that it needs. Prolonging an ectopic pregnancy will also risk the mother's life. Smoking also increases the probability that the mother will develop complications with her placenta. Reports show that placental problems occur in about 1% of pregnancies. The most common problem is "placenta previa" where the placenta is connected very low in the uterus and partially or completely blocks the cervix which obstructs the birth canal and the baby must be delivered by C-section or both the mother and the babies lives are at risk. Another problem is the deterioration of fetal growth. Smoking during pregnancy results in low infant birth weight. For many years now, reports show that there had been significant difference between babies with smoking mothers than those who have non-smoking mothers. There is a correlation between low birth weight and certain conditions like cerebral palsy and mental retardation. They are also more likely to die of SIDS or sudden infant death syndrome. Babies born to smoking mothers are also at increased risk of developing asthma, behavioral problems or learning disabilities. The dangers from smoking mothers does not end at childbirth. This is especially true for babies who are breastfed by smoking mothers. Studies have revealed that nicotine can be passed on to the baby through breastfeeding. There had been experiments that proved the presence of nicotine in the babies system through urine testing. It later showed that higher percentage of nicotine was found on babies who breastfeed from smoking mothers. Most experts contend that the problem lies within the mother's urge to get back to smoking right after they gave birth. They say that it is safe now because the baby was born already. They insist that they stopped smoking during their pregnancy. Babies should be given the right to live a decent, normal, and healthy life. To all smoking mothers out there: please remember that there are many harmful effects of smoking during and after pregnancy. Give your baby the very best start by simply not smoking. Author: Tina Dean About the author: For more information about how to give up smoking please visit so that you and your child can have healthier lives. Image Source:

Benefits of Pilates for Pregnancy 1

Benefits of Pilates for PregnancyPilates is the best exercise during pregnancy because it strengthens the most important muscles women will use during pregnancy and labor. Pilates for pregnancy exercises builds abdominal, back and pelvic muscles that supports more comfortable pregnancies and deliveries. Pilates for pregnancy is famous for helping new moms get their figures back postpartum. Pregnant pilates exercises are much preferred because it can be adapted to your body's abilities. It is imperative to find specialized pre-natal pilates classes or a qualified instructor licensed for appropriate pregnant pilates exercises. It is best not to do pilates on your own with no knowledge of the fundamentals of pregnant pilates exercises. Pregnant pilates exercises should be beneficial to both mother and child. It is recommended not to overdo pregnant pilates exercises to avoid jeopardizing both your health and your baby's. Pilates for pregnancy exercises are not particularly strenuous but you should pay attention to your body and baby by pacing yourself. Your body's energy levels will be changing and you don't want to overdo it. Fitness professionals usually apply the talk test. If you are too breathless to talk in a relaxed tone and tempo, it is time to slow down. Other signs that you need to take a break are lightheadedness, feelings of faintness, queasiness, racing heart, shortness of breath, uterine contractions, bleeding or leaking fluid, and headache. As the baby grows, your center of gravity will change. You may find out that you need to be a bit more careful when doing Pregnant pilates exercisessuch as getting up and down for mat exercise, using pilates equipment or working out on an exercise ball. Hormonal changes during pregnancy encourage suppleness in the joints and muscles. Pregnant women experience more strain to the muscles and ligaments because their bodies are making them more "flexible". Be sure not to exceed your limit. A number of moderate pregnant pilates exercises can be designed for you. Discussions about the safety of Pregnant pilates exercises are aplenty; but on the whole, sensible exercise is appropriate during pregnancy. The compensations of pilates are evident and a great number of pilates followers have testified that doing regular Pilates classes has resulted in well balanced, toned and stronger bodies. Related benefits to pregnant pilates exercises are weight loss, increased energy levels and a general sense of wellbeing. Pilates is uncomplicated and very effective, a great complement to any exercise routine. According to NAVA, "There is a lot of debate on the subject of Pilates and pregnancy, and exercise in general. Generally speaking, moderate exercise is safe throughout a normal, healthy pregnancy and many gentle pilates exercises are appropriate. However, keep the following cautions in mind.
  • Do not over-exert the abdominal muscles to avoid diastases recti (separation of the abdominal muscles).
  • Take care of your lower back, which can be strained with the weight of the fetus.
  • Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
  • Do not over-stretch as relaxants and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
  • Be aware that your center of gravity and therefore your sense of balance have changed.
  • Do not start a brand new exercise regimen in the first trimester (except for Prenatal Yoga classes or Lamaze classes).
Everything considered, pregnant pilates exercises is more beneficial than detrimental to mother and child. As long as you are guided by an expert who knows how to handle a woman in a delicate condition, any pregnant woman would reap the optimum advantage of this exercise. Author: Matt Murren About the author: Matt D Murren owns and operates Pilates-exercises-advisor & Pilates Exercises Image Source:

Headache During Pregnancy 8

Pregnancy is probably the most sensitive period in a woman's life. You carry the responsibility of another life within you. This in itself can be the primary cause of anxiety during pregnancy and can be very difficult to avoid. While pregnant, you undergo many inevitable biological and psychological changes, but the eternal anxiety is the undercurrent of all such changes. Headache can be one such 'inevitable' suffering. Pregnant women often suffer from severe headaches during pregnancy, as a matter of routine. In general terms some say that headache is a side effect of pregnancy. What are the reasons for this type of headache? The main ones are hormonal changes, the general stresses related to pregnancy and increases in the your blood volume. In addition, the changes in the contours of your body help to contribute to poor posture. Naturally, poor posture creates stress on various parts of your body. Your brain will eventually get the signal of discomfort, often from the burden of carrying the extra weight. The vast majority of pregnant women are very cautious about what they consume during pregnancy. Many women will avoid even a Tylenol during pregnancy to err on the side of caution. So what can you do if you are contending with a massive headache during pregnancy? Try these steps to minimize your pregnancy headache: Eliminate certain types of food, such as packaged and preserved foods, chocolate and spicy food. Understand your diet very well- what is good for you and for the baby growing within you. Don't overeat. Eat several small meals in a day. Take lots of liquid diet, water fruits and juices. Improve your circulation and overall health by taking leisurely walks in the nearby park or on the lawns of your own garden. You can also improve your mental and physical state with a prenatal Yoga or Pilates DVD if you can't find a class near you. Try to adhere to nature's schedule if at all possible. Wake up with the sun and get adequate sunlight during the day to regulate your circadian rhythms. Keep your bedroom as dark as possible and try not to stay up too late past dark with inactivity, packaged foods, and stressful news or TV shows. Keep electronics (especially the TV) out of your bedroom. This is not the time to experiment with any type of strong medication to get relief from the headache. Try to understand the root cause of your headache. Try to control it with a natural process. Practice meditation or deep breathing. Due to the fact that your symptoms may be related to poor posture or some other physical condition, you may find relief after a visit to the chiropractor or acupuncturist. You can also try your own acupressure or having your partner massage your neck, back and shoulders. While many women avoid coffee during pregnancy, most experts do not see the harm in a pregnant woman having one to two cups of coffee a day. The caffeine in coffee is often shown to reduce or eliminate a headache. A healthier choice would be a cup or two of green tea. If all else fails, try to remember that "this too shall pass". Pregnancy is but a blip of time in your life and most women will put the discomforts of pregnancy and childbirth far behind them as they enjoy life with their new angel. Author: Javier Fuller About the author: Many Headache articles are available at for Headache During Pregnancy. Image Source: