Benefits of Exercise during pregnancy

It is beneficial to exercise during pregnancy because it will make labor easier, shorter and less complicated. This is because exercise keeps the muscle flexible and strong. Also it helps to recover sooner from the labor pains. And it lowers the stress and depression during the pregnancy. It has been proved that exercise during pregnancy helps in keeping the energy level high in the pregnant woman. Exercise helps to reduce unnecessary weight gain during pregnancy and also after the delivery. Sleeping quality of the pregnant woman is also improved by exercising during pregnancy.

Pregnancy Signs to watch

During pregnancy, if you are exercising, you should stop if you experience sudden pain or cramp in the abdomen. Another important sign is regular uterine contraction after thirty minutes you stopped exercising. Dizziness, vaginal bleeding, reduced fetal movements are signs that you should take seriously while you exercise during the pregnancy. If you experience any of the signs above or if you experience extreme tiredness, problems with eyesight, numbness, shortness of breathe etc. you should consult your obstetrician immediately.

Tips

There are certain things that you should keep in mind before starting the exercise during pregnancy
+ If you are starting it now, start with low intensity exercise like walking.
+ Do not stress yourself too much.
+ After the third month, do not do anything that involve lying down on your back, because it will affect the blood flow to the baby
+ If you are used to doing strengthening exercise, you can continue, but consult your obstetrician before that.
+ Dehydration is a real threat while exercising during pregnancy, so drink lots of water before, during and after the exercise.
+ Your joints are looser than normal during pregnancy, so avoid doing vigorous stretching because this may lead to permanent injury.
+ Do attempt to start or stop abruptly, start slowly and gradually increase speed and then slowly cool down.
+ The best exercises are stationary cycling, swimming and walking.
+ Stop immediately if you are feeling any kind of discomfort, listen to your body.

Decide which activity suits you and go for it, but remember one thing as the pregnancy progresses reduce the intensity level. During the first three months any type of activity is good, but during the second three months avoid cycling and swimming because you may feel uncomfortable doing it with your increased tummy volume.

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Around five percent of pregnant women suffer from asthma. According to the National Asthma Society, a third of women find their asthma gets worse during pregnancy, a third find it stays the same, and a third find it gets better. It’s also least likely to cause you a problem in the last few weeks and during labour.

Inhaled medication affects your lungs, not your bloodstream, so it won’t cross the placenta and harm the baby. You need to keep taking your steroids to prevent an attack, because if you have an acute attack of asthma it will affect your baby’s oxygen supply.

Research from the University of Aberdeen suggests that eating a diet rich in vitamins, particularly vitamin E, can help prevent your child developing allergic conditions such as asthma.

Backache is common during pregnancy as the hormones relaxing and progesterone cause your ligaments to soften and the muscles in your back to stretch- Plus, your spine is supporting the extra weight of the baby. Paracetamol and some self-help measures are recommended. Don’t stand or sit in the same position for too long, try and lie with your legs raised, support your back with a pillow when sitting, wear flat shoes and take the strain on your legs when picking up anything heavy.

In early pregnancy, constipation is usually due to progesterone making your digestive system a little sluggish. In late pregnancy, the weight of your uterus presses on your lower intestines and causes the blockage.
Treatment for headaches is more or less restricted to paracetamol, which is generally regarded as safe to use in pregnancy. Drink plenty of fluids and eliminate stress. A massage can also help to alleviate the problem. Conversely, migraine attacks often improve during pregnancy.

Drink plenty of fluids and eat lots of fruit, vegetables and garlic to help boost your immune system. Take paracetamol but if your temperature rises above 38°C or you don’t feel better in a couple of days, talk to your GP. Thrush is common in pregnancy. Apply live yogurt with a tampon and reduce the amount of sugar in your diet.

Three-quarters of pregnant women get thrush. This is a yeast infection that makes your vulva itch and causes a white discharge that looks like cottage cheese. It shouldn’t affect the baby in utero but you need to treat it before giving birth as it can be passed to the baby through the birth canal. Your GP will be able to prescribe cream and pessaries to clear it up. Try to wear cotton underwear and loose clothes and avoid perfumed bath products until the problem clears up. Applying live natural yogurt with a tampon and reducing sugar in your diet will also help.

The above recommendations and tips will help you a lot in your pregnancy protection.

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pretty nail polish. You can also use-a nail strengthener and a clear varnish for a top coat if wished. A manicure need not take long — under 30 minutes even

if you are polishing your nails and waiting for them to dry before applying the top protective coat of clear varnish.

1. Remove any old nail polish with a special oil- based remover using cotton wool pads.
2. File the nails to an oval shape with an emery board, filing from each side upwards towards the centre. Don’t file back and forth.

3. Gently massage in some cuticle cream and then soak for a few minutes in warm soapy water. Remove any dirt with a soft nail brush.

4. Use an orange stick tipped with cotton wool to gently push back the cuticles and remove any dead skin. Dip it in cuticle cream to do this. Dry your

5. Now you can apply polish if wished. If your nails are inclined to be brittle, start off by applying a base coat of nail strengthener. When it is dry,

apply a colored polish. Dark polish tends to make nails look longer; pale pearly polishes diminish them.

6. When the polish is thoroughly dry, you may wish to apply another coat. Dry and then apply a protective, hardening, clear top coat to prevent any unsightly

chipping which may occur.

Now you should start taking special care of your nails. Just as pregnancy affects the skin in different ways, some women find that their nails become

stronger than ever while a minority complains of brittle, split ones. As a general rule, nails tend to grow faster and stronger during pregnancy, especially

if you are eating a healthy diet that supplies plenty of calcium and iron. Taking an iron supplement also tends to make nails healthier. Often, nails are

brittle and tend to break easily in the first three months of pregnancy while your body is adjusting to the new stresses imposed on it and then improve in

the last two trimesters. If you want to have beautiful hands and nails throughout your pregnancy you should follow these guidelines:

1. Always wear rubber gloves when washing-up and doing household chores such as cleaning, washing and dusting.

2. Wear strong gloves when gardening to protect the hands from dirt, thorns and chemicals.

3. Apply moisturizing hand cream every day, especially after washing your hands which can be drying, and in winter when they may become dry and chafed.

Nails should be pink, smooth, strong and flexible – not brittle, ridged and mottled with white spots. They are made of keratin, a form of protein, and their

health is directly related to your diet. A doctor can tell a lot about your general state of inner health by examining your nails. The nutrients you need

are: 1 Vitamin A to help prevent nails splitting and breaking. Liver, cod liver oil, carrots, yellow fruit and vegetables, dried apricots and dark green

leafy vegetables will all help promote healthy nails.

2. Vitamin B deficiency can cause nails to look ridged and to split easily. A daily helping of brewer’s yeast and yoghurt will help right matters.

3. Iron helps make nails look pink and healthy – pale; weak nails may be a result of a lack of this important mineral in your diet. Eat a weekly helping of

liver together with eggs, whole-grain cereals and leafy green vegetables. They are best taken with a source of vitamin C for better absorption – oranges,

baked potato, tomatoes and peppers, for instance.

4. Zinc is rather an overlooked mineral in our food and is often deficient in women who tend to eat an over-refined and processed diet. A tell-tale sign of

zinc deficiency is white spots on the nails. A zinc supplement taken with plenty of fresh dark green vegetables, whole-grain cereals, meat and seafood often clears up nail problems.

5. Calcium in milk, cheese, eggs, yoghurt and sardines helps keep nails strong and healthy-looking.

6. Protein is the main constituent of nails and therefore it is an essential element in your diet, either from animal or vegetable sources.

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