10 EXERCISE DURING PREGNANCY

10 EXERCISE DURING PREGNANCY

SAFE EXERCISE DURING PREGNANCY

WALKING 

walking during pregnancy

Walking is the best exercise for pregnant women.Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections. Helps you burn calories so you keep your weight in check.

It keeps your heart strong and your muscles toned. "A stronger mom will have an easier time meeting the demands of motherhood.

It burns calories,which helps prevent excess weight gain.

It keeps your body fit, which offers protection from gestational diabetes.You should Walk 20 minutes, 3 times a week.

SWIMMING

What are the benefits of swimming while pregnant?

Swimming is a gentle way to work toward your goal of 30 minutes of prenatal exercise a day most days without aggravating your loosening joints. In addition to resulting in plenty of fitness-related benefits your body and your baby along with reprieve for your tired muscles and joints, swimming during pregnancy can also helps :

Reduce morning sickness: Many women report that the cool water provides welcome relief from nausea and vomiting of pregnancy.

Improve your labor and delivery experience: Swimming maintains muscle tone and increases your endurance — both of which you’ll be thankful for when it comes time to push baby out.

DANCING : DANCE at least 30 minutes a day or three to four times a week.Shy away from routines.

Is It Safe to Dance during Pregnancy?

Can dancing while pregnant hurt the baby? The short answer is no. Pregnancy requires that you take it easy, but not so easy that you skip exercises altogether. Dancing for short periods of time every day is completely safe, but only if your doc has given you the go-ahead to perform cardio. It is ideal to pick a less vigorous style of dance that has very little jumping and darting about.

PARENTAL YOGA

Yoga is a form of excecise and meditation  where breath & specific body positions are used to help connect the mind and body.And parental yoga focused on positions that are specifically designed for pregnant women's bodies. 

Parenatal  yoga also emphasizes breathing, stretches and Strenthening moves that help your body prepare for labor.

TAILOR STRETCHES

Try the tailor sit,(sit crossed legs while learning forward with a straight back) and tailor press (sit with your legs bent and feet together,place hands under knees and press knees together to ease back pain.

LIGHTWEIGHT LIFTING

If you have lifted weight before pregnancy,you can safely continue during pregnancy.Aviod heavy weight lifting

SQUATS 

Pregnant women may choose to incorporate squats into their weekly exercise routine. Squats can offer many benefits for both you and your baby-to-be during pregnancy, labor, and after delivery.

Squatting during labor and delivery may help open your pelvis, assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.

Angry Cat Pose

We are all aware of the amount of pain that a woman undergoes during labor. While there is no avoiding the pain, we could reduce it a bit from our end. Pelvic tilts or angry cats are a great exercise to decrease labor pain.

Cobbler Pose

Also known as the tailor pose, this exercise helps in opening up vaginal muscles and make it more flexible.

KEGELS

During pregnancy, kegel strengthen your pelvic floor muscles to help easy delivery and labor.Repeat kegel 5 times a day.

FOODS TO AVOID DURING BREAST FEEDING

FOODS TO AVOID DURING BREAST FEEDING


You remained on a healthy diet and avoided many foods for nearly 9 months thinking about the safety of your baby. Now when the baby is finally here, your protective instincts will get more strengthened. 
Therefore, it is normal to wonder if there are foods to avoid while breastfeeding as particles from the food you eat make their way through the breast milk to your newborn system. 
Given below are some of the foods that nursing or breastfeeding mothers should completely avoid and why:

• Seafood: 

In present times, mercury levels are high in different water bodies which get translated to high levels of mercury in seafood. High levels of mercury are present in shark and king mackerel, unlike other seafood which have lower levels of mercury. Hence doctors advice nursing mothers to completely avoid seafood.

• Processed food while breastfeeding: 

Processed foods are quick and easy to prepare especially when you have a baby. But these foods contain preservatives and additives that are toxic for the baby. Additives can also make the baby colic and cause some allergies. Your baby can also turn fussy.

• Spicy food and flatulence causing food: 

Spicy food and flatulence causing foods can cause a shift in your baby’s reaction. Though this research is in its rudimentary stage, it would help keep a diary of your diet and your baby’s behavioral change.

• Sugar and artificial sweeteners: 

On the whole, it is safe to consume sugar and artificial sweeteners, but in moderation.
You can use it occasionally in your food. There are several internal barriers that prevent the baby from consuming excess sugar. The sugar first passes through your blood vessels, plus your baby should want to consume it. As of now there is no conclusive theory to prove that artificial sweeteners are bad for the baby, but it’s best to consume it occasionally.

• Caffeine and breastfeeding:

Avoid consuming caffeine as it can make your baby agitated and prevent your baby from sleeping. You can consume two – three cups of coffee a day, but consult your doctor on the same.

• Alcohol consumption while breastfeeding:

Alcohol consumption during pregnancy and post pregnancy is a complete, NO. Even the smallest amount of alcohol can hamper your child’s growth. If you want to consume a glass of alcohol, stop breastfeeding till the alcohol is completely washed from your system.

• Meat and non-vegetarian products:

Meat that has fat absorbs toxins, plus it makes you gain unhealthy weight. It is recommended to consume lean meat for healthy living.

HOME REMEDIES TO INCREASE BREAST MILK IN MOTHER

HOME INGREDIENT TO INCREASE BREAST MILK IN MOTHER

How to Make Your Life Easier When Planning to Breastfeed - Premier ...

Now a days,i have seen many New mothers are facing with low breast milk supply Even i was gone through the same.

This might be because your baby is not latching on Correctly or may be due to the lac of nutrition in mother.

When i was going through the same, My grand mother said me some working tips to increase breast milk supply.
So i would like to share it with you all, just because i want no mother should suffer from the same i have been gone through.As you all know "Breast Milk" is very important for your baby's growth.Mamma's Milk is the best of all.The most important tip given to me was "Bajri chi bharad" (called in Marathi) Pearl Millet Drink.

Every one knows about Bajra (Pearl Millet). Before going to recipe let us know the benefits of bajra. Bajra is rich in calcium,iron and fiber which is essential for baby's growth as well as nursing mother.


Recipe to make "Bajri chi Bharad" Or "Pearl Millet Drink"

• First you have you take some Bajra in a pan and roast it very well on low flame.
• Then transfer all the roasted "Bajri" in a bowl.
• Add some Methi (fenugreek seeds) to the same bowl.
• Grind both roasted Bajra and Methi until you get very fine powder of it,with the help of mixture grinder.
• Store it into a steel or plastic bottle whichever you want.
• Next morning you take a bowl put on gas and add one or one and half glass of water in it.
• Add 2-3 tablespoon powder mixture of bajra and Fenugreek seeds to it.
• Let it boil on low flame
• Add Some crushed jaggery in it for good taste. 
• Add 1tsp oil gently in it.
• Let it boil for 20-25 mins on low flame 
• After 25 mins put off gas flame and keep it aside to get cool.
• Now take big glass,transfer the liquid porridge or juice in glass and drink it slowly slowly.

This Juice type Porridge or drink has to be made in early morning and drink. So that whole day ur baby will get sufficient breast milk.

Only u have to prepare much more powder of bajra & methi and store it.So that daily you can use it.

Second Ayurvedic Solution for increasing Breast Milk.


Shatavari : Many of them might be knowing about shatavari. Shatavari is also beneficial for increasing milk in mother's Lactation. It is Ayurvedic.It is found in form of stick and also in form of powder.When I was facing lactation my Doctor has suggested me shatavari powder.So would also suggest you to take advice from your Doctor first then only go for it.

There are many Shatavari powder you will get in market but with different names. Some of them i have used and i'm familiar with are as follows:

1. Satavarex : Enrich with Shatavari 

2.Lactancia:

3.Third is Lactonic 

These all three is consumed to increase Breast feeding in MOTHER.

How to consume shatavari??

Shatavari powder should be consumed with milk once or twice a day.It depends on mother.If you are having very less milk supply you should take twice a day otherwise one time is ok.
Take a glass of Normal hot milk and add 2 tsp of Shatavari powder in it.Stir it gently.Then consume.




Drinking lots of Water and liquid fluids : 

• Mother has to drink 6-8 glasses of water per day.Also fruit juice can help in lactation.
• Add Bombay dunk Salan (bombil salan) in Your daily diet.Once or twice in a day.

• Add eggs also twice in a daily diet.

• Add Mushi fish called as Silurus /cat fish in your diet daily.

• These all food will increase the flow or supply of breast milk in mom's.

Methi & Benefits of Methi -k-laddu :




It is the most common item used for increasing milk supply in breastfeeding mothers. Fenugreek is a rich source of fiber, iron, and calcium. Methi Parantha is a rich source of fiber and iron and is widely used in countries for decades.

Also you can daily eat Methi-k-laddu (fennugreek laddu).Methi is also very important in increasing breast milk.
You can easily get it in market but home made methi k laddu Is really very different and very effective then the one we get in market.They are usually sweet.But in actual methi laddu should not be much sweet.

Not only it helps in lactation but also it helps in mom's legs & body pain.
Mother's keep on sitting whole day and night to feed their baby contentiously.
Because of that they cause body pain & leg pain etc.So methi is very important after pregnancy.It is not only useful for mother's but also to their babies brain & their body too.

POSTPARTUM DIET (POST-PREGNANCY DIET)

POST-PREGNANCY DIET

Once you have your baby, it is very important to take care of yourself  and eat healthy Nutrition because the food you will be eating indirectly your baby will get it in the form of milk through breastfeeding.

Diet Plan after pregnancy: 

If you are breast feeding your baby,the food you eat will help your baby grow healthy and strong.

Healthy Food to eat after pregnancy.

1.Eat Fruits & vegetables : 

Add more fruits and vegetables in your food.Be your plate half filled with fruits & vegetables daily.As it contains lot of minerals and vitamins which is good for your as well as yours baby's health.
They also contains fiber,which helps to prevent from constipation.Always wash fruits and veges under running water before eating them.

2.Eat food rich in protein : 

Add protein rich food in your diet such as Milk,Cheese,yogurt,Fish,Meat and beans.
Protein rich are important,which will recovery your body from childbirth and keep s your body strong and healthy.

3.Drink plenty of liquid : 

Our body needs lots of fluid especially if you are breastfeeding your baby. You need to drink at least 6-10 glassed of water or fruits juice daily which will helps in increase of your milk flow while feeding your baby.

4.Limit Junk food : 





Junk food are defined as processed food with negligible nutrient value and often high in sugar,salt and fat.These are high calories food.

Avoid Junk Food like chips, donuts, burger, french fries etc. 



5.Eat variety of foods : 

In your diet, add fruits,vegetables ,grains protein rich foods and dairy foods in your everyday.

6.Eat dry fruits : 

Dry fruit like Almonds.
Right from adding them to Gajar halwa, to consuming them as they are, almonds are a popular dry fruit and healthy snack alternative, at all times. Natural almonds are absolutely essential in your diet, given the large amount of nutrition and vitamins that they contain.

Food to avoid when Breastfeeding:




1.Caffeine : 

It is a stimulant that passes through breast milk to baby which can harm your baby's growth and development.It is found in many soft drinks,tea,coffee, chocolate etc.

2.Alcohol : 

Intake of alcohol like wine,beers drinks, shorts and mixed drinks can also pass through breast milk and can harm you baby's brain and body both badly.

3.Fish : 

Fish like sword fish,shark,tile fish these have high levels of a toxin called mercury.Mercury is harmful to your growing baby's brain. If you eat tuna, it is okay  but eat up to 6 ounces of canned tuna a week. Must choose a light tuna.

Other more foods to avoid while breastfeeding.

• Beans
• Broccoli
• Brussel sprouts
• Cabbage
• cauliflower
• Chocolate (I know… total bummer)
• Citrus fruits
• Coffee
• Corn
• Cucumber
• dairy
• garlic
• hot peppers (and other spicy foods)
• onions
• parsley
• peanuts
• peppermint (and other herbs from the mint group)
• tomatoes
• strawberries

The truth is that every baby is different and under normal situations no single food can be scratched out across the board. In fact, most babies tolerate all foods rather easily and new research even shows most mom’s can safely have a drink or two while breastfeeding and caffeine is typically OK too.

Many mother faces problem of low Milk supply during feeding. So in my next article i'am going to tell you about "How to increase breast Milk".So stay connected and keep reading.

NEW LIFE OF MOTHER AFTER DELIVERY

MOTHER'S ALSO NEEDS CARE ALONG WITH BABY.

After going through delivery-Normal as well as scissor,a women is finally happy to look her baby safe.Women is the one who can bear any pain to keep their babies happy & safe.She sacrifice everything and delivery is one of the best example of this.So they says "Second birth of women occurs,when she has given birth to a baby"."When a baby is born a mother is also born."

Meeting your baby for the first time will surely be one of the most memorable experience of your life.New set of physical and emotional symptoms that begin once your baby is born.Also you will feel weak too.

The most common symptom that women experience after birth is a discharge called  "Lochia".Also it is known as postpartum period.This period are just like menstrual cycle which may last 6 to 8 weeks.

This bloody discharge looks similar to a strong sensations of uterine cramping as the uterus shrinks back to the size it was before pregnancy.

Welcome home with your new born.

At this stage you are more concerned about your home appearance as your baby coming home.But don't take stress.Also you need to take good care of yourself to rebuild your strength which you have lost during delivery.You will need plenty of rest,good nutrition and help during the first few weeks.

REST IS IMPORTANT

Every new parent soon learns that babies have different time clocks than adults. A typical newborn wakes up about every 3 hours and needs to be fed, changed, and comforted. Especially if this is your first baby, you and your partner can become overwhelmed by exhaustion. You may not get a solid 8 hours of sleep for several months. Here are ideas to help you get more rest:

• In the first few weeks, you need to let someone else take care of all responsibilities other than feeding your baby and taking care of yourself.
• Sleep when the baby sleeps. This may be only a few minutes of rest several times a day, but these minutes can add up.
• Save steps and time. Have your baby's bed near yours for feedings at night.
• It’s nice to have visits from friends and family, but don’t feel that you need to entertain guests. Feel free to excuse yourself for a nap or to feed your baby.
• Get outside for a few minutes each day. You can start walking and doing postpartum exercises, as advised by your healthcare provider.

Next is Nutrition :

Your body has undergone many changes during pregnancy and birth. You need time to recover. In addition to rest, you need to eat a healthy diet to help you do that.

The weight gained in pregnancy helps build stores for your recovery and for breastfeeding. After delivery, you need to eat a healthy and balanced diet so you can be active and able to care for your baby.

For Post-Pregnancy diet keep reading my article and subscribe for new updates.

ALL ABOUT LABOR & DELIVERY

                                       LABOR & DELIVERY

The Most Painful part of Mommyhood

 

After 9 months of pregnancy,now you are very close to meet your new baby.You may also feel nervous about labor & delivery, especially when you are pregnant for the first time.

What are the stages of labor??

Add stages of labor.

There are three stages of labor.

Stage 1. (Dilation stage)

First stage of labor is also known as dilation stage.First stage happens in two stage early labor and active labor. Dilation stage is the stage that describes the widening of the cervical opening.Cervix Dilation is also a sign that a pregnant women is going into labor.Dilation can last anywhere from 2-6 hours.Their function is to dilate cervix until it is wide enough to that the baby though.(usually about 10 cm).

Phase 1:In the first stage of labor the contraction increases in frequency until they are only a minute or two apart each contraction itself becomes longer and towards the end of first stage.There may be serious of  very intense contraction during this time the cervix is stretched around the baby's head.Now the women is ready to give up.The woman may have a clear or slightly bloody discharge, called "show."This is Normal.

Phase 2 is active labor,when the cervix will dilate further.Some doctors make the end of this phase.

Now at this stage  i'm going to share my personal experience with you as everyone ask for it.

friends when i was going through this stage i was really unaware of anything because i was pregnant for the first time.My mom & dad took me to the hospital when there was slightly discharge of blood.But i was not able to push during contraction so doctor's has given me enema. An enema is a procedure used to stimulate bowel movement by inserting liquid or gas through the rectum. An enema may be given to administer medication, to stimulate bowel movements, or to treat constipation.

Stage 2.

second stage is the pushing phase.You push during contraction until the baby is born.Enema was given twice to me which helped in Passing stool - a normal occurrence during labor or delivery.

Stage 3. 


Third stage of is "The time from the birth of baby to the expulsion of placenta and it's membrane. After the baby is delivered and mother enters into final stage of  labor i.e. delivery of placenta..This stage last usually for few minutes and involves the passage of placenta out of the uterus and through the vagina.

Stage 4.



"This stage is a very critical period from the delivery of the afterbirth to the time when the woman is examined and then transferred to her room." It is the stage of observation for at least one –two hour after expulsion of the afterbirth.Code cutting,check weight of new born and record it .Then comes the Dressing  part and last but not the least is Breastfeeding to your new born after one -two hours as recommended by your Doctor's.Now you will feel relax with your baby in your hand.

Women's life is not that easy -A message to all husbands.

The human body can bears up only 45 del (unit) pain.Yet at the time of giving birth, a mother Bears up 57 del (unit) pain.This is similar to 20 bones getting fractured at same time.
Can you now imagine, the mother pain and love??