How can I prevent some of the changes your body goes through during pregnancy?

Pregnancy has a very dominant impact on a woman mentally as well as physically. Avoid any activity that puts you at risk for falling or increases the chance of trauma to your abdomen. Some examples include amusement park rides, downhill skiing, and contact sports. You need about 300 extra calories a day, especially later in your pregnancy, when your baby grows quickly. These calories should come from nutritious foods. Before beginning any exercise program, talk with your doctor to make sure you do not have any obstetric or health conditions that would limit your activity. Ask about any specific exercise or sports that interest you. Your doctor can offer advice about what type of exercise routine is best for you.


The extra weight you are carrying will make your body work harder than before you were pregnant. Exercise increases the flow of oxygen and blood to the muscles being worked and away from other parts of your body. Therefore, it is important to not overdo it.

Try to exercise moderately so you don’t get tired quickly. If you are able to talk normally while exercising, your heart rate is at an acceptable level. Inhaling volatile paint fumes is not good for any human, pregnant or not. While normal casual exposure to paint does not cause birth defects, use good judgment if you are painting and make sure the room is well ventilated. Exposure to very high temperatures (more than 103 degrees F) for long periods of time in baths, hot tubs or saunas can increase the risk of spina bifida during the first 2 months of pregnancy. Normal temperature baths (98-101 degrees) are safe and can be very relaxing.

The use of saunas, hot tubs, and tanning booths is not recommended during pregnancy. The extreme temperature could potentially damage the developing baby. Also, extremely hot baths are not recommended during pregnancy. Bath temperatures should be below 100 degrees. During pregnancy, the extra hormones in your body may cause your gums to swell and bleed. Floss and brush regularly, using a soft toothbrush, to keep your teeth in good shape. Having a dental check-up early in pregnancy is a good idea to be sure your mouth is healthy

Read More

What Happens To Your Body During Childbirth?

A woman’s body is designed by nature to experience labor. Her pelvis, muscles, and hormones work cooperate and in harmony to bring the baby into the world. These start to work as soon as the woman considers and until she conveys.

The Pelvis, the uterus, and the cervix

It is imperative to initially comprehend the life systems of the pelvis, uterus, and the cervix. You also need to think about its structure and how it surrounds the infant.

•   The pelvis and its muscles and bones offer help to the uterus and the baby that is developing and it also offers the entry through which the child will get delivered.
•   The uterus around the baby and it grows with the baby.
•    A part of the uterus, the cervix, is comprised of different tissues. At the pregnancy organizes, the cervix is shut and thick. In any case, when the pregnancy advances and achieves the pregnancy labor arrange the withdrawals cause the cervix to come up in the uterus and this at that point turns out to be thin and opens which is known as dilation. When the cervix is dilated totally, the withdrawals will give the baby a chance to begin to move from the uterus into the vagina.  
•  The vagina is the entry of the cervix to the outside and its inside has so many  folds known as rugae that continues unfolding when the child goes through it

The Body Prepares For Childbirth:

Braxton Hicks Contractions

Before the best possible withdrawals begin to happen the lady's body begins to encounter Braxton hick's compressions. This is the point at which the uterus will fix and unwind. The compressions are not agonizing and it helps the cervix and the uterus to plan for work.

Braxton hicks’ contraction begins to get more frequent close to labor.

Changes in the Cervix

The cervix turns out to be flimsy and prepares to be enlarged that enables the child to go into the vagina. You could also watch some bodily fluid that is bloodstained.

Engagement

In this stage, the infant moves down from the pelvis and its head gets ready for engagement. This is the point at which the infant's head sits in its place over the cervix and prepares for birth. A few ladies experience helping at this phase where they feel that they gave more space to move around.

Water Break or Membrane Rupture

The sac that contains the amniotic liquid and the infant breaks before the withdrawals begin. The lady encounters some liquid spouting out of the vagina which is water breaking. The watercolor is light yellow yet in the event that it is green or red, at that point this shows the child is harried.

On the off chance that your water breaks however you don't experience any contraction in 24 hours at that point work would need to be actuated somewhere else is a danger of getting infected.

Conclusion

It is important to know what happens in your body as it is helpful to let you prepare for birth. It will let you understand the signals of your body and participate in pregnancy childbirth.

Read More

Weekly Pregnancy Workout Schedule

I have been asked what my pre-birth exercise plan comprises of every week. It really does not shift excessively and remains equal from week to week. I am as of now still in the first trimester and will be for an additional a month or something like that. When I move into the second trimester, I will quit doing practices while lying on my back. Other than that, things ought to remain the same until I give birth!

Workout in pregnancy

It is suggested that you have a pregnancy exercise plan and follow it. The vast majority of the pregnant ladies don't work out during their pregnancy yet one should understand its advantages for both the mother and the baby.

The pregnant ladies bashful far from imagining that they have to contribute lots of energy and time to practice yet it is the quality and the consistency of the activities that you do is the main thing.

Workouts in pregnancy

Quality preparing and weight preparing is important in pregnancy. Quality preparing should be separated from your pregnancy exercise plan since it keeps your back and your center muscles solid and this spares you from aches and pain.

It also helps you to have a tight and lean body and lifts the brains of the child. The quality preparing exercise does not let the tummy muscles to expand.

Cardio practices are also suggested in pregnancy and should be made a piece of your pregnancy exercise plan.

Aside from this, you could also enjoy some strolling and swimming when pregnant. It is tied in with remaining solid and fit in pregnant so you have smooth work. Exercising during pregnancy also gives your body a chance to return to its unique shape soon.

Pregnancy workout schedule

You may wish to follow the below pregnant exercise plan. However, take care to go moderate and comprehend what your psyche and your body say to you. Each pregnant lady is unique and in this manner, you should understand your body motions before you do any type of activity. In the event that you feel that the activity is too-strenuous and something that your body can't adapt up to then quit doing the activity. Also, take care that you address your specialist before you begin any type of activity in pregnancy.

Here is my workout schedule for the week:

Monday:

·         Incline Training

·         Squats

·         Lunges

·         Kicks

Tuesday:

·         Incline Training

·         Dumble curls

·         Kickbacks

·         Overhead press

·         Bench-press

Wednesday:

·         Incline Training

·         Squats

·         Lunges

·         Kicks

Thursday:

·         Incline Training

·         Squats

·         Lunges

·         Kicks

Friday:

·         Incline training

·         Squats

·         Lunges

·         Kicks

Saturday:

·         Walk

Conclusion

The abs should not be worked out in pregnancy. It is important to realize that every one of these activities may not be appropriate for all ladies. Thus, it is best that one trains under a specialist coach so he can direct which practices are best to do in pregnancy. It is important to clues your bodies pieces of information and not strain yourself when practicing during pregnancy

Also to remain fit and healthy in pregnancy isn't only necessary to practice but also to stay active and eat a solid eating routine. These add to a healthy pregnancy.

Read More

Pregnancy exercise you can do at home

We know that it is not easy to find exercises that are safe when you are pregnant. But there are some simple yet effective exercises you can do at home throughout your pregnancy. Every pregnant body is different so it is always a good idea to get your doctor’s clearance to exercise.

You can do these exercises while standing up or sitting on a yoga ball, stool or bench make sure the space that allows you to reach your arms out to the sides and behind you. Hold a two-pound weight or one-liter water bottle in each hand. Your chest must be lifted and make your shoulders down & your abs engaged.

1. Reach your arms out to the sides, keeping them slightly bent and held slightly in front of the body. 20 times circle your arms backward and forward 20 times. Keeping your both arms outstretched to the sides, pulse them up and down with small movements forty times.

2. Hold your arms parallel in front of your body and bent at a 90-degree angle, with the elbows lifted to shoulder level and the palms facing the face while holding the weights. Move the arms up and down 30 times in this position.

3. Sit on a mat with your legs bent in front of you slightly wider than hip distance apart, with your feet on the ground. It would be a good idea to place a small ball or a triple-folded towel behind your back for support. Now lean back on that ball or towel so that your pelvis is slightly tilted under. Try to keep your shoulders open and your chest lifted.

4. Try doing a Kegel exercise every time you exhale and pull your navel into your spine. (Kegels incorporate the muscles you use to stop the flow of urine. Be sure to keep your glutes relaxed.)

5. Try holding your spine flat against the wall while you do 25 kegels before releasing from the wall and relaxing your muscles. Keep your breaths flowing freely throughout.

Your center of gravity changes as you get more and more pregnant so it is helpful to stand in front of a table or ledge to rest your hands. Stand with slightly wider opened legs so that your hips and your toes turned out approximately 45 degrees. Keep trying your shoulders open and relaxed and make sure your chest is lifted, and do not lean forward through your pelvis.

If any of the exercises feel too difficult, straighten your legs for a few seconds before continuing

Read More

How does pregnancy affect exercise?

Exercise affects our body and mind we all know but when you are pregnant situation may get reversed. Pregnancy can affect your daily routine of exercise and you may need to change your exercises and durations according to your stage of pregnancy because the changes in your body during pregnancy affect the way you exercise.
Your body reacts differently to exercise when you are pregnant.

Effects of pregnancy on exercise-
1. If you are fond of activities like jogging or tennis you may notice that during pregnancy your body balance is not supporting these activities because after 20 weeks your abdomen throws off your center of gravity.

2. During pregnancy hard and a longer workout is not advisable if you try that u may even feel that you lose your breath much sooner now during workouts. Yes! The reason is pregnancy; day by day growing uterus crowds your lung and you feel out of breaths during exercise.

3. During pregnancy heart beats faster it is natural because during pregnancy heart works for your baby too. This means that you cannot exercise as vigorously as you used to exercise before pregnancy.

4. During pregnancy volume of blood increases and interesting part of this information is that more blood is channeled to internal organs like the uterus and less to our body muscles, this means during exercise muscles tire more quickly in pregnancy.

5. Be cautious of sprains and falls during exercise because due to the production of relaxin hormone your pelvic joints start getting relaxed for childbirth and it also loosens all the ligaments and joints of your body.

6. Last but not least, due to increased blood flow and a higher metabolic rate you may feel warmer than usual when you exercise during pregnancy and you might become overheated sooner.
This can be dangerous.

You can see that these things change the way you exercise during pregnancy. And exercise during pregnancy is not the same as before because your body reacts differently to any physical exertion now, you have to be more careful of how exercise affects not only you but your pregnancy too.

Read More

Pregnancy Risk Assessment

Generally, safety and health concerns for women workers get low priority among predominantly male employees in the urban organized sector.

 There is no legislation in India pertaining to pregnancy risk assessment, and the scope of the legislation is limited to maternity benefits. It is our appeal that every employee-focused organization with concerns for female employees must adopt the proactive policy of “Workplace Pregnancy Risk Assessment” inside the extent of their by and large Reproductive Health Policy.

The reason for this technique is to guarantee that there is a far-reaching evaluation of perils and dangers related with the work environment for another or eager mother (a lady who is pregnant, includes conceived within a past 6 months, or is breastfeeding).

Your work environment chance evaluation should as of now thinking about any dangers to female representatives of childbearing age and specifically, dangers to new and eager moms (for example from working conditions or the utilization of physical, chemical, or natural agents). Any risk identified must be incorporated and oversaw as a feature of the general work environment hazard appraisal.

In India, one must consider different factors, for example, head out time to the work environment and back home, the method of transport and nature of streets, particularly amid the stormy season, business travel, and the danger of slip, outing, and fall.

One must take a gander at offices, for example, bathrooms, breastfeeding rooms, availability of nursing help, records on their own doctors, and vaccination

The procedure for experiencing pregnancy risky appraisal, human services, and vaccination offices, data on maternity benefits, altered work amid last a long time of pregnancy, come back to work after satisfactory leave, breastfeeding rooms, and crèche offices should be communicated to every expected mother in the association by the health management team.

Such activities past administrative required will motivate and console female workers for a safe and calm pregnancy. The goal of this publication is to sharpen policymakers and human services suppliers and energize inventive reasoning for the wellbeing and security of female representatives at the work environment.

I am certain this will trigger enthusiasm for a word related social insurance suppliers to realign the by and large Reproductive Policy for their individual associations. It is likewise my true expectation that such activities in the formal area will prepare for changes in the confused casual division also.

Read More

What are the best pregnancy apps?

HMom is the latest app, which basically focuses on pregnant women and mothers. The pregnant women can talk to the doctors, gynecologists, obstetricians directly or even better she can also connect with other women in similar situation through social groups and be in constant connect with the Healtheoz Care Coordinators and personalized messages are given to her by our Bot Jessica or care coordinators based on her journey through the pregnancy. Basically constant cares, engagement, connect and right content is available to a pregnant woman 24*7 during her pregnancy and she can enjoy it without any apprehensions. The mothers can get any help from the HMom team directly.

This app also provides some important tips for pregnant women to say healthy, fit and can maintain a proper diet:

1.     Pregnancy Health & Fitness:

Pregnancy Health and Fitness step by step include all the data eager mother requirements for a healthy pregnancy from formation until birth. Basically enter your child's expected date in our application to get to week after week refreshes about your body, your infant's development and master tips for a fit and healthy pregnancy.

2.   Diet & Fitness:

HMom is India's own finished pregnancy the board application intended to give a user helpful ordeal to every single eager mother. HMom wellbeing is cautiously made to deal with all your pregnancy-related requirements! Made in discussion with the absolute best gynecologists in India, HMom wellbeing permits first-time moms to follow their pregnancy as well as to keep in contact with their specialist, track all the pregnancy indications and safely store every single medical record.

3.   Pregnancy Tracker & Baby Development Countdown:

From the brand picked by more than 400 million expecting parents, Baby Center's pregnancy tracker and child advancement schedule application for expecting mothers will direct you through your pregnancy – step by step and step by step – with pregnancy tips and fetal improvement recordings planned for your correct phase of pregnancy.

4.   Pregnancy Exercise:

The Health Pregnancy Exercise and Relaxation Instruction is given by this application are typically ok for expecting mothers, although some may not work for you among the most recent couple of months or long stretches of your pregnancy. Continuously counsel your medicinal services supplier before starting any new exercise routine. In the event that you stretch the go-beyond to exercise, tune in to your body and be mindful so as not to try too hard – stop in the event that anything damages or feels uncomfortable.

5.    Pregnancy app:

Indian Pregnancy & Parenting app provides pregnancy week by week tracker, pregnancy calendar to breastfeeding, pregnancy tips, baby tips & baby care tips to parenting tips and much more through their mobile application.

Read More