Showing posts with label Articles. Show all posts
Showing posts with label Articles. Show all posts
Thursday, 8 March 2012
Preparing for Birth
I hit the 20 week mark in my pregnancy on Wednesday of this week! I can't believe that it is halfway over already. Honestly, I'm looking forward to the later stages of pregnancy. They are my favorite part of being pregnant. I'm also really looking forward to experiencing labor again. Labor really is a magical thing as much hard work as it is.
The second trimester is a great time to start preparing yourself both mentally and physically for the task of labor and birth. At this point in pregnancy, there is plenty of time to solidify plans, evaluate those you have chosen as your caregivers, and to find a place of confidence from which you will draw during the labor and birth process. If you haven't already, the second trimester is the time to schedule your childbirth preparation classes, and to hire your doula if you are planning to do so. I wanted to take a few moments this morning to share with you how I am preparing myself for labor and birth the third time around. Every pregnancy and birth is unique. Mothers will find that each pregnancy brings a different set of needs, ideas, and hopes. Because of this, I don't feel like relying on my past experiences with labor and birth, or even my experiences as a doula as enough to prepare for the birth of my third daughter. I have chosen to actively prepare once again for this once in a lifetime journey. Earlier this week, I posted this quote on our Facebook page:"As explained earlier, the degree of pain a woman experiences in labor is strongly affected by her emotional state, her environment, and the attitudes of her attendants. Particularly with a baby in a difficult position, these aspects must be optimal for her to move forward." - Elizabeth Davis (world renown midwife and author) This quote was taken from her book with Debra Pascali-Bonaro, Orgasmic Birth. I highly recommend the movie if you are planning to conceive or are on a pregnancy journey of your own. Taking into consideration this quote, we have some great advice to begin our preparations for labor and birth. For most women, one of the greatest concerns they have about labor is how they will manage their pain. It is fabulous to know that by doing a few simple things, you can create a situation for yourself that allows you to increase your pain threshold and reduce the need for outside medical interventions to decrease your experience of pain. This quote is the guiding light of my birth preparations at this point in my pregnancy. The Emotional State: Finding a place where you can birth with confidence is the best thing you can do for yourself in pregnancy. Spending your pregnancy exploring your relationship with yourself, your significant other, your children, and your extended family is so important. These people will be your life support throughout the journey of pregnancy and motherhood, and in many situations in the labor room as well. Reducing the possibility of tension between yourself and the people closest to you during the labor process is the first step in creating a state of emotional well-being. "Making time to vent emotions, either by speaking them aloud or writing them down, is necessary in order to sort them out. Learning to differentiate your feelings from your partner's or any other intimate's is a principal lesson afforded by the Blood Mysteries (times of menstruation, pregnancy, and menopause), essential for finding your new self and new voice for the next phase of your life." - Elizabeth Davis Over the course of the last two months, I have surprised myself with outbursts of emotions that were held within and should have been given a voice long before now. I've been working on giving a voice to feelings and concerns I have. I had always thought that it was a sign of strength to not show emotion, but I have since found it weakens the body and the spirit. I now know that releasing those emotions is healthier than holding on to them indefinitely. Labor is not the time that you will want to just begin dealing with fears/emotions that might come up for you. Also, if you have experienced past birth trauma as I have, pregnancy is a time to revisit your feelings about what happened to you then, and how it may affect your labor and birth experience now. I am approaching this pregnancy and birth from a very strong place of healing regarding my past birth experiences, and I am excited to have a new experience to add to these past ones. Yet, I have found it necessary to approach this pregnancy and birth as a profound spiritual practice. I have been training with Stephanie Dawn, the creator of Sacred Birth and author of the Sacred Birth Workbook, for over a year now in order to offer this approach to expecting mothers who seek to use their pregnancy and birth as a spiritual practice and use their spirituality to prepare for birth. Her classes and workbook are my chosen childbirth preparation course this time around. I feel like I understand well what is happening physically to my body in birth, and with her work, I am nurturing a healthy emotional connection to labor and birth, as well as equipping myself with spiritual tools that I can use in labor such as prayer, meditation, and affirmations to help me cope with the sensations I will experience. The Environment: The environment where you will give birth can have the biggest impact on how you will experience labor and birth. The place and caregiver you choose for your birth is probably the most important decision you can make. This time around, I have chosen a caregiver who is very thorough with me and takes the time to answer all of my questions in detail. Because of my past experiences, and because I am a mother with special needs - VBAC (vaginal birth after cesarean) - I chose a caregiver who has extended experience in attending women such as myself in birth. I am completely comfortable with the caregiver I have chosen and the quality of care I will receive as well as my ability to be comfortable in the place where I will birth. Every woman's comfort level with care providers and places of birth will be different. For some, the hospital will be the most comfortable place, for others it might be home. It is important to look closely at the needs of your pregnancy and the possible needs of your labor and birth when choosing a birth setting and care provider. Interviewing care providers is a good idea before settling in to someone particular. Also, know it is ok to change your care provider if you no longer feel comfortable in their care. A really good addition to the birth environment can be a doula. I have chosen my business partner - Heather - as my doula this time around. My sister who is also a nurse will be with me as well. Part of a doula's job is keeping the birthing environment comfortable for the mother. For example, one of my strongest memories with my second labor was nurses laughing loudly in the hallway. I was having to vocalize loudly as I was experiencing back labor. I was a bit self-conscious of this, and I had convinced myself that the nurses were laughing at me. It made it very hard to concentrate on labor and it increased the pain I felt. It made me cry. My doula helped by telling the nurses that I was being disturbed by their congregating next to my room, and I calmed down as they moved on. The lesson here is to have a birth team who understands your environmental needs, and can help you create a sanctuary for the birth of your baby. The Attitudes of the Attendants: As mentioned previously, along with birthing environment, those who will be with you during your birth - the birth team - will be among the most important decisions you'll make for your birth. The most important of these will be your doctor or midwife and next your doula. You should always feel respected by these attendants, and safe in their care. You should always feel as if your thoughts and questions are heard and accounted for. If they come into your labor room with a negative attitude or speak to you in a manner that makes you feel like you are lesser than or being disrespected, then this will impact the progress of your labor. You will no longer feel you are in a safe environment or protected, and your labor may stall. For more information on Choosing a Care Provider and Choosing a Doula - click on the links. You always want to ensure that you feel like you are the most important person in the decision making surrounding any needs that might come up during labor and birth. Open communication is key to this. This sort of relationship with your care provider is fostered during your prenatal appointments. If you do not feel like you prenatal visits are adequate or what you would like for them to be, consider finding another care provider. Why? Think about what your labor and birth might be like with this same person that you already feel like is not giving you the care you feel you deserve. The next consideration is who else other than essential people will you have in the birthing room. My recommendation is that everyone have a job to do. You don't want to feel like a circus side show while you are trying to cope with labor. Your labor is not a spectator sport. You also don't want people in the room who are too nervous or overly emotional in difficult situations. I am planning on having my caregiver, my husband, doula, my sister, and my daughters (if all is going well and I still desire them there in labor). Also, remember that your caregiver will likely have an assistant or several nurses which they will require in the room during the pushing/birthing stage of labor. Most hospitals have a 3 person limit for non-personnel birth attendants, and that is a good rule. The hospital room can fill up fast with nurses and nursing assistants depending on your needs, you baby's needs, and the desire of your caregiver. With these things in place, I am feeling confident that I will be ready come the day of birth for my third daughter. It's so exciting and fun to plan for labor and birth. I'm feeling strong kicks as I write, and I'm overjoyed to have this opportunity again. I hope this helps you think about planning your labor and birth as well. If you have any questions, feel free to email me at info@birthtrue.com, or comment below. Many happy days... Kelli |
Monday, 4 July 2011
Exercising During Pregnancy
Source: Kids Health
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
Feel Better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
Look Better. Exercise increases the blood flow to your skin, giving you a healthy glow.
Prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
Regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.
What's Safe During Pregnancy?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.
If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2½ hours) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity.
If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.
Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you may have and know that you might need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, you might be able to continue running during your pregnancy, although you may have to modify your routine.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level might vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
Your body is signaling that it's had enough if you feel:
fatigue
dizziness
heart palpitations (your heart pounding in your chest)
shortness of breath
pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously.
It also isn't good for your baby if you become overheated because temperatures greater than 102.6° F (39° C) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
When the weather is hot, avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or try to exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
Exercises to Avoid
Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
bouncing
jarring (anything that would cause a lot of up and down movement)
leaping
a sudden change of direction
a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
And check with your doctor if you experience any of these warning signs during any type of exercise:
vaginal bleeding
unusual pain
dizziness or lightheadedness
unusual shortness of breath
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions
Kegel Exercises
Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).
Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!
To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
A few things to keep in mind when you're doing Kegel exercises:
Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
Getting Started
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
Drink plenty of water to avoid overheating and dehydration.
Skip your exercises if you're sick.
Opt for a walk in an air-conditioned mall on hot, humid days.
Above all, listen to your body.
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
Feel Better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
Look Better. Exercise increases the blood flow to your skin, giving you a healthy glow.
Prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
Regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.
What's Safe During Pregnancy?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.
If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2½ hours) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity.
If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.
Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you may have and know that you might need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, you might be able to continue running during your pregnancy, although you may have to modify your routine.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level might vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
Your body is signaling that it's had enough if you feel:
fatigue
dizziness
heart palpitations (your heart pounding in your chest)
shortness of breath
pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously.
It also isn't good for your baby if you become overheated because temperatures greater than 102.6° F (39° C) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
When the weather is hot, avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or try to exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
Exercises to Avoid
Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
bouncing
jarring (anything that would cause a lot of up and down movement)
leaping
a sudden change of direction
a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
And check with your doctor if you experience any of these warning signs during any type of exercise:
vaginal bleeding
unusual pain
dizziness or lightheadedness
unusual shortness of breath
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions
Kegel Exercises
Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).
Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!
To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
A few things to keep in mind when you're doing Kegel exercises:
Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
Getting Started
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
Drink plenty of water to avoid overheating and dehydration.
Skip your exercises if you're sick.
Opt for a walk in an air-conditioned mall on hot, humid days.
Above all, listen to your body.
Saturday, 2 July 2011
Water Aerobics For Pregnant Women
Source: www.effectivewaterfitness.com
Keeping up your fitness plan while pregnant is essential for your well being. Because of the support water provides to your body, swimming or water aerobics are the best solution for pregnant women.
During pregnancy your body goes through a metamorphosis which creates unbalanced body posture and, as a consequence, muscles pain. Your back especially, needs to provide extra support because of your prominent belly and extra weight you carry around. Supporting the changes happening to your body with some light training gives the extra strength the muscles on your back need, relieving you from the frustrating pain.
Aqua aerobics exercises train your back muscles without making you feel the weight of your body, giving you the benefits of training without risk of injuries. It has been proved that exercising during pregnancy and, in particular the soft training provided by aqua aerobics, not only helps you to feel better, stronger and happier but reduces the pain and the use of pain killer methods during labor and delivery. Women with an overall better physical condition and fitness level reach the due date for the delivery with more energy and resources that they will be able to put forward during the intense hours of labor and delivery. Therefore having less need of medical help.
The change of mood due to the changing hormonal balance in your body during pregnancy and the need of more energy for the growth of the fetus, make many women turn to food, maybe more often then they should or really need. The extra pounds you put up can effectively be controlled by exercising and we have already seen how aqua aerobics helps to burn calories effectively.
Because of the new condition a mother to be finds herself during pregnancy, social support is crucial. No one other than pregnant women can understand and share your feelings. Taking part to a water aerobics class for pregnant women in you community will provide the possibility to meet and share sensations with people in your same situation. Join water aerobics class in you local pool and start enjoying the benefits.
Keep healthy, keep swimming.
Keeping up your fitness plan while pregnant is essential for your well being. Because of the support water provides to your body, swimming or water aerobics are the best solution for pregnant women.
During pregnancy your body goes through a metamorphosis which creates unbalanced body posture and, as a consequence, muscles pain. Your back especially, needs to provide extra support because of your prominent belly and extra weight you carry around. Supporting the changes happening to your body with some light training gives the extra strength the muscles on your back need, relieving you from the frustrating pain.
Aqua aerobics exercises train your back muscles without making you feel the weight of your body, giving you the benefits of training without risk of injuries. It has been proved that exercising during pregnancy and, in particular the soft training provided by aqua aerobics, not only helps you to feel better, stronger and happier but reduces the pain and the use of pain killer methods during labor and delivery. Women with an overall better physical condition and fitness level reach the due date for the delivery with more energy and resources that they will be able to put forward during the intense hours of labor and delivery. Therefore having less need of medical help.
The change of mood due to the changing hormonal balance in your body during pregnancy and the need of more energy for the growth of the fetus, make many women turn to food, maybe more often then they should or really need. The extra pounds you put up can effectively be controlled by exercising and we have already seen how aqua aerobics helps to burn calories effectively.
Because of the new condition a mother to be finds herself during pregnancy, social support is crucial. No one other than pregnant women can understand and share your feelings. Taking part to a water aerobics class for pregnant women in you community will provide the possibility to meet and share sensations with people in your same situation. Join water aerobics class in you local pool and start enjoying the benefits.
Keep healthy, keep swimming.
Tuesday, 28 June 2011
Positions for Labor and Childbirth
Source: pregnancy.about.com
Walking:
The positions that you choose for labor and birth are important. They will help you be more comfortable during the labor process. Some positions will also help speed the process of labor. Many of these positions can be done with or without the help of your partner, husband, doula or nurse. Practicing them prior to labor will also make them seem familiar and more comfortable and natural.
Walking in labor is a great way to help not only speed labor but make you more comfortable. It is also a great way to spend early labor. Some women will choose to walk through their neighborhoods, or even the mall on colder days. No matter where you choose to walk, even if it's simply the halls of the hospital, walking can help your pelvis move about more freely and help gravity assist your baby in moving down into your pelvis.
During the later stages of labor, you may not feel like walking during contractions. That is perfectly okay. Simply stop and assume a different position or use a standing position for the contractions. You can begin walking again as soon as you are able to do so.
Sitting in a Chair:
Sitting in a chair can be a nice position for labor. It allows you to be fully upright and allows gravity to assist you in laboring. It also can help promote relaxation, by allowing you to rest.
You can use any type of chair, from a kitchen chair, to a rocking chair. Many hospitals and birth centers have chairs available for you to use in each labor and birth room.
Sitting in a Chair Backwards:
The benefits of sitting in a chair are also available if you sit backwards. The added benefit is that you can lean forward. This can help take some pressure off of your back. It also makes your back available for your husband, doula or nurse to rub or massage. This is particularly helpful if you are experiencing back labor or if your baby is occiput posterior (OP) or face up.
Tailor Sit:
Tailor sitting is a relaxing variation of sitting. It can be done in bed or on the floor, depending on where you are most comfortable. Again, this is an upright position for labor and allows gravity to help. It is also very relaxing and provides a nice stretch of the inner thigh and back.
Semi-Sitting:
Semi-sitting is usually used in a bed. It can be used in conjunction with epidural anesthesia or other medications, such as IV medications. This position does not have all the benefits of upright positioning and should not be used for long periods of time. However, it is better than lying flat on your back. It can be used to promote relaxation or in early labor before the contractions require much of your attention.
Side Lying:
The side lying position is a gravity neutral position, meaning that there are no benefits of gravity in this position. This is a great position for slowing down your labor or birth. It can also be used for taking pressure off of the perineum during birth.
Many hospitals will use this position in conjunction with epidural anesthesia or other medications. It can also be used to alter positions from semi-sitting. It may be used for laboring women with blood pressure issues or if your baby is showing signs of fetal distress.
Squatting:
Squatting is a great way to increase the diameter of your pelvic outlet. This position should not be used until your baby is engaged in your pelvis. Once engaged this is a great position to help encourage descent of your baby further into your pelvis. It is also a great position in which to give birth.
The squatting position helps protect your perineum making it less likely that you would tear or require the use of an episiotomy during your birth. It is joking called the midwifes' forceps because of its ability to speed the pushing phase of labor.
Hands and Knees:
Hands and knees is also a gravity neutral position. It is a great position to help get a break from the intensity of contractions. It also works well for turning a posterior baby.
If your baby is posterior or you are experiencing back labor, this position can be comforting. It allows your doula or husband to massage your back or apply counter pressure to help you be more comfortable. You can also use this position to give birth.
Source
The Labor Progress Handbook. Simkin, P and Ancheta, R. Wiley-Blackwell; 2 edition.
Walking:
The positions that you choose for labor and birth are important. They will help you be more comfortable during the labor process. Some positions will also help speed the process of labor. Many of these positions can be done with or without the help of your partner, husband, doula or nurse. Practicing them prior to labor will also make them seem familiar and more comfortable and natural.
Walking in labor is a great way to help not only speed labor but make you more comfortable. It is also a great way to spend early labor. Some women will choose to walk through their neighborhoods, or even the mall on colder days. No matter where you choose to walk, even if it's simply the halls of the hospital, walking can help your pelvis move about more freely and help gravity assist your baby in moving down into your pelvis.
During the later stages of labor, you may not feel like walking during contractions. That is perfectly okay. Simply stop and assume a different position or use a standing position for the contractions. You can begin walking again as soon as you are able to do so.
Sitting in a Chair:
Sitting in a chair can be a nice position for labor. It allows you to be fully upright and allows gravity to assist you in laboring. It also can help promote relaxation, by allowing you to rest.
You can use any type of chair, from a kitchen chair, to a rocking chair. Many hospitals and birth centers have chairs available for you to use in each labor and birth room.
Sitting in a Chair Backwards:
The benefits of sitting in a chair are also available if you sit backwards. The added benefit is that you can lean forward. This can help take some pressure off of your back. It also makes your back available for your husband, doula or nurse to rub or massage. This is particularly helpful if you are experiencing back labor or if your baby is occiput posterior (OP) or face up.
Tailor Sit:
Tailor sitting is a relaxing variation of sitting. It can be done in bed or on the floor, depending on where you are most comfortable. Again, this is an upright position for labor and allows gravity to help. It is also very relaxing and provides a nice stretch of the inner thigh and back.
Semi-Sitting:
Semi-sitting is usually used in a bed. It can be used in conjunction with epidural anesthesia or other medications, such as IV medications. This position does not have all the benefits of upright positioning and should not be used for long periods of time. However, it is better than lying flat on your back. It can be used to promote relaxation or in early labor before the contractions require much of your attention.
Side Lying:
The side lying position is a gravity neutral position, meaning that there are no benefits of gravity in this position. This is a great position for slowing down your labor or birth. It can also be used for taking pressure off of the perineum during birth.
Many hospitals will use this position in conjunction with epidural anesthesia or other medications. It can also be used to alter positions from semi-sitting. It may be used for laboring women with blood pressure issues or if your baby is showing signs of fetal distress.
Squatting:
Squatting is a great way to increase the diameter of your pelvic outlet. This position should not be used until your baby is engaged in your pelvis. Once engaged this is a great position to help encourage descent of your baby further into your pelvis. It is also a great position in which to give birth.
The squatting position helps protect your perineum making it less likely that you would tear or require the use of an episiotomy during your birth. It is joking called the midwifes' forceps because of its ability to speed the pushing phase of labor.
Hands and Knees:
Hands and knees is also a gravity neutral position. It is a great position to help get a break from the intensity of contractions. It also works well for turning a posterior baby.
If your baby is posterior or you are experiencing back labor, this position can be comforting. It allows your doula or husband to massage your back or apply counter pressure to help you be more comfortable. You can also use this position to give birth.
Source
The Labor Progress Handbook. Simkin, P and Ancheta, R. Wiley-Blackwell; 2 edition.
Monday, 27 June 2011
Healthy Delivery Through Water Birth
Water birth is a process of giving birth to a baby in a tub or pool of warm water. It is considered to be a safe and healthy way of giving birth to a child. Child water birth method was first opted in United States through couples giving birth at homes, but later was accepted by the medical environment. It is believed that because baby has been in the amniotic sac for 9 months and therefore, birthing in the same environment will not only be healthy for the baby but also less stressful for the mother.
Water is always soothing, relaxing and comforting. There are many women who prefer to labor in water and move out of water for delivery. At the same time, there are women who choose to be in water for delivery too. There are many benefits of water birth which includes:
Although there are no risks involved with water birth. Yet there are small chances of risk if the baby is raised to the surface and then re-immersed. But the midwives takes care that once the baby is born, he is directly placed on the woman’s breast for feeding and not re-immersed in the water.
There are conditions when this method of natural child birth is not possible which include:
To conclude, labor in water is effective but it is important to seek advice with your health care provider whether water birth is suitable for you or not.
Sunday, 26 June 2011
Nutritional Diet and Prenatal Vitamins
Congratulations! In nine months you're going to be a mother, BUT it will never be an easy task. Your body will physically experience changes, your moods will swing, your senses will be sharp, and you'll crave for a lot of things -- and food.
As an expecting mother, what you EAT matters to your unborn baby as he or she is dependent on you for nourishment. In pregnancy check-ups, your doctor might tell you this mantra: you are what you eat, and what your baby eats. Clinical studies show that what you eat has a connection to your baby's health and growth, which is why during pregnancy, it is essential that you make "healthy food choices" and "healthy habits". Healthy habits like exercising, "quitting on smoking and alcohol,” and taking up pregnancy vitamins are as essential as eating nutritional diet.
In the beginning of your pregnancy, you will experience adjustments significantly about food. And since you are eating for two, you will be eating twice the serving of your usual food intake, or in a more-frequent-basis.
Pregnancy Nutrition
Eating the right means knowing what foods to eat and what to avoid. Ideally, as an expecting mother you need 300 extra calories a day in addition to your recommended daily calorie intakes or allowances.
When you strictly follow a healthy pregnancy nutrition diet, as recommended by your doctor, it can counteract the baby's risks low birth weight, susceptibility to infections and birth defects. On your side, following the recommended diet can provide positive effects against fatigue, morning sickness, constipation, leg cramps and later on an easy child birth and post-partum depression.
For pregnant mothers, the USDA approved Food Guide Pyramid and Dietary Reference Intakes should strive to consume the following servings: 6-11 servings of bread, cereal, rice and pasta; 3-5 servings of vegetables; 2-4 servings of fruits; 3-5 servings of milk, yoghurt and cheese; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts; 8 8-ounce glasses of water; You should also limit caffeine containing beverages to no more than 2 cups per day.
Nevertheless, try to consume -- in moderation -- foods groups rich in protein, carbohydrates, fats and Protein and Amino Acids is the building material for muscles, teeth and bones; and instrumental in normal growth patterns (build and repair cells) and immune system antibodies. Minerals, like Calcium and Zinc, are critical to maintaining healthy bones and promote healing and easy delivery, and like Iron, which supports blood circulation.
Foods to AVOID are those that has risky levels of mercury like swordfish, shark meats, mackerels, and others that might put you and your baby at risk of bacteria-related problems like raw
Pregnancy Vitamins
Prenatal supplements provide extra nutrients and boosts for expecting mothers. Pregnancy vitamins like Folate/ Folic Acid can minimize risks of hemorrhoids and constipation, or alleviate nausea or vomiting due to morning sickness.
There are literally dozens of prenatal supplement brands available. Don't buy impulsively. Ask your doctor. Every woman has different needs. For example, an expecting woman has anemic tendencies; her doctor might prescribe her to take iron supplements.
To give you an idea, these are the ideal vitamins and minerals supplements you need while expecting: Vitamin A: 4,000 to 5,000 International Units (IU); Folic Acid (Folate): 600-1000 micrograms (mcg); Vitamin D: 200-400 IU; Calcium: 200-300 milligrams (mg); Vitamin C: 85 mg; Thiamin: 1.4 mg; Riboflavin: 1.4 mg; Vitamin B-6 (Pyridoxine): 1.9 mg; Vitamin B-3 (Niacin): 18 mg; Vitamin B-12: 2.6 mcg; Vitamin E: 15 mg; Zinc: 11 mg; Iron: 27-60 mg.
Pregnancy Reminders
Follow your doctor's instruction throughout pregnancy. Take your pregnancy vitamins each day or as required by your doctor. Should you have concerns about your pregnancy, ask and discuss with your doctor.
As an expecting mother, what you EAT matters to your unborn baby as he or she is dependent on you for nourishment. In pregnancy check-ups, your doctor might tell you this mantra: you are what you eat, and what your baby eats. Clinical studies show that what you eat has a connection to your baby's health and growth, which is why during pregnancy, it is essential that you make "healthy food choices" and "healthy habits". Healthy habits like exercising, "quitting on smoking and alcohol,” and taking up pregnancy vitamins are as essential as eating nutritional diet.
In the beginning of your pregnancy, you will experience adjustments significantly about food. And since you are eating for two, you will be eating twice the serving of your usual food intake, or in a more-frequent-basis.
Pregnancy Nutrition
Eating the right means knowing what foods to eat and what to avoid. Ideally, as an expecting mother you need 300 extra calories a day in addition to your recommended daily calorie intakes or allowances.
When you strictly follow a healthy pregnancy nutrition diet, as recommended by your doctor, it can counteract the baby's risks low birth weight, susceptibility to infections and birth defects. On your side, following the recommended diet can provide positive effects against fatigue, morning sickness, constipation, leg cramps and later on an easy child birth and post-partum depression.
For pregnant mothers, the USDA approved Food Guide Pyramid and Dietary Reference Intakes should strive to consume the following servings: 6-11 servings of bread, cereal, rice and pasta; 3-5 servings of vegetables; 2-4 servings of fruits; 3-5 servings of milk, yoghurt and cheese; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts; 8 8-ounce glasses of water; You should also limit caffeine containing beverages to no more than 2 cups per day.
Nevertheless, try to consume -- in moderation -- foods groups rich in protein, carbohydrates, fats and Protein and Amino Acids is the building material for muscles, teeth and bones; and instrumental in normal growth patterns (build and repair cells) and immune system antibodies. Minerals, like Calcium and Zinc, are critical to maintaining healthy bones and promote healing and easy delivery, and like Iron, which supports blood circulation.
Foods to AVOID are those that has risky levels of mercury like swordfish, shark meats, mackerels, and others that might put you and your baby at risk of bacteria-related problems like raw
Pregnancy Vitamins
Prenatal supplements provide extra nutrients and boosts for expecting mothers. Pregnancy vitamins like Folate/ Folic Acid can minimize risks of hemorrhoids and constipation, or alleviate nausea or vomiting due to morning sickness.
There are literally dozens of prenatal supplement brands available. Don't buy impulsively. Ask your doctor. Every woman has different needs. For example, an expecting woman has anemic tendencies; her doctor might prescribe her to take iron supplements.
To give you an idea, these are the ideal vitamins and minerals supplements you need while expecting: Vitamin A: 4,000 to 5,000 International Units (IU); Folic Acid (Folate): 600-1000 micrograms (mcg); Vitamin D: 200-400 IU; Calcium: 200-300 milligrams (mg); Vitamin C: 85 mg; Thiamin: 1.4 mg; Riboflavin: 1.4 mg; Vitamin B-6 (Pyridoxine): 1.9 mg; Vitamin B-3 (Niacin): 18 mg; Vitamin B-12: 2.6 mcg; Vitamin E: 15 mg; Zinc: 11 mg; Iron: 27-60 mg.
Pregnancy Reminders
Follow your doctor's instruction throughout pregnancy. Take your pregnancy vitamins each day or as required by your doctor. Should you have concerns about your pregnancy, ask and discuss with your doctor.
Natural Ways To Self Induce Labor
Self induce labor means to follow the natural techniques to start labor. But it should not be attempted without having complete knowledge. You should learn about the different stages before attempting self induce labor pain. Usually it is not recommended until the pregnancy has reached 40 weeks.
Home Remedies
There are many natural home remedies for it. Pineapple is said to have inducing labor properties. It helps in the digestion of proteins in your food. If taken on empty stomach, it works like a medicine and helps in reducing swelling and pain. Besides pineapple, mango and papaya also have similar properties which make them useful for self inducing labor. But always use fresh pineapples and not canned pineapples because fresh ones have Bromelain which helps in bringing natural labor.
Alternatively, you can also choose using prostaglandin that helps to ripen your cervix. Prostaglandin can be found in evening primrose oil. So whenever you are prepared for pain, use it directly on cervix or take orally. It is recommended to take 3-4 primrose capsules a day.
Acupressure
Acupressure is another technique for self inducing labor. There are two points – One above the inner ankle on your calf of about four finger width, and the other in the webbing between the thumb and forefinger. Rub your calf or pinch the webbing on your hand in circular motion for 40 to 60 seconds at a time. Then after taking break of 1-2 minutes do it again.
Stripping Membrane
Doctors or midwife can help in self inducing labor by stripping or sweeping membrane. For this they insert their finger into your cervix and sweep from side by side, pulling the bag of water (membrane) away from the mouth of the cervix and lower uterus. The healthcare professional might take 3 to 4 attempts to induce pain. This procedure can be uncomfortable for women but not painful.
Nipple Stimulation
Nipple stimulation often causes release of oxytocin. It is the same hormone that causes uterine contractions. Nipple stimulation is recommended by midwives in case the pregnancy goes beyond the due date. For this you need to stimulate nipples for at least 15 minutes continuously on each nipple each hour. Before trying this, consult your doctor.
All these methods can be tried for self induce pain. But there can be some serious consequences if proper advice is not taken by the doctor or midwives. You might sometimes experience false pain and think of inducing labor which might prove to be harmful to your and baby’s health. If your midwife advices then surely you can try methods like castor oil, some herbs and homeopathy, sexual intercourse, orgasm with or without partner, nipple stimulation and many more as stated before, for self inducing labor.
Home Remedies
There are many natural home remedies for it. Pineapple is said to have inducing labor properties. It helps in the digestion of proteins in your food. If taken on empty stomach, it works like a medicine and helps in reducing swelling and pain. Besides pineapple, mango and papaya also have similar properties which make them useful for self inducing labor. But always use fresh pineapples and not canned pineapples because fresh ones have Bromelain which helps in bringing natural labor.
Alternatively, you can also choose using prostaglandin that helps to ripen your cervix. Prostaglandin can be found in evening primrose oil. So whenever you are prepared for pain, use it directly on cervix or take orally. It is recommended to take 3-4 primrose capsules a day.
Acupressure
Acupressure is another technique for self inducing labor. There are two points – One above the inner ankle on your calf of about four finger width, and the other in the webbing between the thumb and forefinger. Rub your calf or pinch the webbing on your hand in circular motion for 40 to 60 seconds at a time. Then after taking break of 1-2 minutes do it again.
Stripping Membrane
Doctors or midwife can help in self inducing labor by stripping or sweeping membrane. For this they insert their finger into your cervix and sweep from side by side, pulling the bag of water (membrane) away from the mouth of the cervix and lower uterus. The healthcare professional might take 3 to 4 attempts to induce pain. This procedure can be uncomfortable for women but not painful.
Nipple Stimulation
Nipple stimulation often causes release of oxytocin. It is the same hormone that causes uterine contractions. Nipple stimulation is recommended by midwives in case the pregnancy goes beyond the due date. For this you need to stimulate nipples for at least 15 minutes continuously on each nipple each hour. Before trying this, consult your doctor.
All these methods can be tried for self induce pain. But there can be some serious consequences if proper advice is not taken by the doctor or midwives. You might sometimes experience false pain and think of inducing labor which might prove to be harmful to your and baby’s health. If your midwife advices then surely you can try methods like castor oil, some herbs and homeopathy, sexual intercourse, orgasm with or without partner, nipple stimulation and many more as stated before, for self inducing labor.
Saturday, 25 June 2011
Useful Birth Control Tips And Methods
Source: www.healblog.net
Birth controls are very effective methods to prevent unplanned and unwanted pregnancies. There are two types of birth control methods, artificial birth control which includes the use of birth control pills, condoms, diaphragms, cervical caps etc and natural birth control which refers to abstaining from sexual intercourse during the fertile period of the female or not letting the sperms enter the female body.
All these methods interrupt the sperm from meeting the egg or prevent conception. However not all contraceptives are 100% effective. Use of two different birth control methods at a time is a very safe process of avoiding unwanted pregnancy.
There are various tips and methods of birth control. Let us look at some very popular and effective
All these methods interrupt the sperm from meeting the egg or prevent conception. However not all contraceptives are 100% effective. Use of two different birth control methods at a time is a very safe process of avoiding unwanted pregnancy.
There are various tips and methods of birth control. Let us look at some very popular and effective
- The safest way to prevent conception is to avoid sexual intercourse during the period of ovulation. This period defines the maximum fertility in the female and chance of conception is the highest during this period. The time of ovulation can be gauged through various indicators like the basal body temperature, the cervical mucous, the menstrual cycle etc. withdrawing the male organ before ejaculating is also one of the very effective methods. But you must make sure that the sperms do not touch the vagina of the female.
- There are various barrier methods and spermicides like condoms, diaphragms, spermicidal jelly etc that prevent the sperms to enter the vagina or kill the sperms from passing through the cervix.
- The use of birth control pills is also a popular method. There are oral contraceptive pills that prevent the female from ovulating. The morning-after pill is an emergency contraceptive pill that is taken after an unprotected sex.
- A Depo-Vera shot is a long acting hormonal medication that prevents conception.
- The intrauterine device is a plastic implement that is placed into the uterus. This device creates a toxic environment for the sperms in the uterus and the cervix thus preventing the sperms from reaching the egg.
- Vasectomy is the procedure of tying the tubes of the men for a brief period of time. This process prevents the sperms from entering the semen.
Saturday, 5 March 2011
Twins Pregnancy?A Father's Point of View
So you're expecting twins. Congratulations!
Are you still in shock? I sure was. The thought of bringing two babies into the world at one time scared the heck out of me, especially since I was already the father of two boys (ages five and three). I remembered how much work the first year was with both of them, with all of the diapers, the bottles, the sleepless nights, etc? I wondered how in the world we were going to do it with two babies? I immediately started stressing out about all of things that we were going to go through once the babies were born. Little did I know at the time that the most stressful part of having twins was already upon us?the pregnancy.
I did not know at the time that a twin pregnancy is not at all like a single pregnancy. With our first two pregnancies, it was relatively low impact for me (I know, all of the women reading this are rolling their eyes, especially my wife). But to my wife's credit, it's true. I figured I had about eight months to play as much golf as I could before the birth of the twins, and that's when I would really have to become involved. After all, my work was already done for the time being, right? Boy, was I wrong!
There are many things that happened during the pregnancy that surprised me, or that no one told me about. I'd like to tell you about some of those things here, so maybe you'll be a little more prepared for what happens during a twin pregnancy than I was.
First, pre-term labor is fairly common in a twin pregnancy. I didn't even know what pre-term labor was until it happened to my wife. This was definitely the most stressful thing about the pregnancy, and it's something that I don't remember anyone warning me about. Maybe my wife mentioned it to me, but you know how it is, there was probably a ball game or something. My wife went to a routine check-up at about the 25th week of pregnancy. After being gone for an abnormally long time, she phoned me from the hospital and told me that they were keeping her overnight because she was having contractions. What a shock! I couldn't understand how that could be so early in the pregnancy. The babies were less than 3 lbs. each at the time, so we were both extremely worried. They wound up giving her medication to stop labor and kept her in the hospital for a couple of days. This was the first of four trips to the hospital to stop labor. The good news was that the medication that they gave her successfully stopped the contractions each time, and she was able to carry the twins past 36 weeks.
Second, prepare for bed rest. My wife wound up going on bed rest for about the last four weeks of the pregnancy. This is a very common occurrence for a twin pregnancy, so you need to prepare yourselves for it. We were fairly lucky because my wife was a stay at home mother, so we did not have to worry about her taking time off from her job. We were also very fortunate that my mother-in-law was able to come and stay with us during that time to help with our two boys and to help out around the house. I'm not sure what we would have done without her. My advice is to recruit family and friends if you can to help out. But however you do it, take bed rest very seriously. Make sure you're wife stays off of her feet. There's a good reason why many mothers of twins are put on bed rest by their doctor, and that's so she doesn't go into labor too early. You want your wife to carry those babies as long as she can for the health of your twins. Oh, and needless to say, golf was just not an option while my wife was on bed rest.
Third, don't expect a full-term pregnancy. It very rarely happens with twins. The goal of a twin pregnancy is to carry them at least 36 weeks. Once you reach that mark you are considered to be out of the 'danger zone'. Even though 36 weeks is the target, many twins are delivered earlier. What this means is that you have less time to get everything ready for the new arrivals. I would suggest getting the babies room ready earlier, start buying those baby items that you need to purchase, get things done around the house that need to be done. During this pregnancy, you may not have time to wait until the last minute!
Finally, you are about to embark on an emotional and stressful, next few months. It was truly an emotional roller coaster for us. I'll never forget our fourth trip to the hospital because of pre-term labor. My wife started having contractions again at around week 34. The babies were both more than 5 lbs., so we were sure that they would just let it go and we could finally deliver the twins. We thought that the twins were big enough and strong enough to be born safely, so I packed up the overnight bag and the camera and we headed for the hospital, positive that we were going to finally have the twins that day. After all of the other trips to the hospital, we were ready. Once we got to the hospital we were immediately put in a delivery room. And then the contractions stopped?all by themselves. We asked the doctor to induce labor, and he refused, for the safety of the twins. Of course he was right, but we were both devastated. We were just emotionally and mentally exhausted. My wife cried all the way home.
My best advice to you is to try to stay calm, help and support your wife (she truly is doing most of the work), and trust your doctor's advice. Remember, you're goal is to try and carry the babies at least until week 36, which will greatly decrease the chance of complications with the birth of your twins. Do everything you can to make this happen. Trust me, even though a twin pregnancy is a very trying time for the mother and the father, its well worth it once those twins arrive!
About the Author
Dan Brunkow is the owner and moderator of http://www.twinadvice.com. TwinAdvice.com is a site dedicated to providing parenting advice to parents of twins, from parents of twins.
Are you still in shock? I sure was. The thought of bringing two babies into the world at one time scared the heck out of me, especially since I was already the father of two boys (ages five and three). I remembered how much work the first year was with both of them, with all of the diapers, the bottles, the sleepless nights, etc? I wondered how in the world we were going to do it with two babies? I immediately started stressing out about all of things that we were going to go through once the babies were born. Little did I know at the time that the most stressful part of having twins was already upon us?the pregnancy.
I did not know at the time that a twin pregnancy is not at all like a single pregnancy. With our first two pregnancies, it was relatively low impact for me (I know, all of the women reading this are rolling their eyes, especially my wife). But to my wife's credit, it's true. I figured I had about eight months to play as much golf as I could before the birth of the twins, and that's when I would really have to become involved. After all, my work was already done for the time being, right? Boy, was I wrong!
There are many things that happened during the pregnancy that surprised me, or that no one told me about. I'd like to tell you about some of those things here, so maybe you'll be a little more prepared for what happens during a twin pregnancy than I was.
First, pre-term labor is fairly common in a twin pregnancy. I didn't even know what pre-term labor was until it happened to my wife. This was definitely the most stressful thing about the pregnancy, and it's something that I don't remember anyone warning me about. Maybe my wife mentioned it to me, but you know how it is, there was probably a ball game or something. My wife went to a routine check-up at about the 25th week of pregnancy. After being gone for an abnormally long time, she phoned me from the hospital and told me that they were keeping her overnight because she was having contractions. What a shock! I couldn't understand how that could be so early in the pregnancy. The babies were less than 3 lbs. each at the time, so we were both extremely worried. They wound up giving her medication to stop labor and kept her in the hospital for a couple of days. This was the first of four trips to the hospital to stop labor. The good news was that the medication that they gave her successfully stopped the contractions each time, and she was able to carry the twins past 36 weeks.
Second, prepare for bed rest. My wife wound up going on bed rest for about the last four weeks of the pregnancy. This is a very common occurrence for a twin pregnancy, so you need to prepare yourselves for it. We were fairly lucky because my wife was a stay at home mother, so we did not have to worry about her taking time off from her job. We were also very fortunate that my mother-in-law was able to come and stay with us during that time to help with our two boys and to help out around the house. I'm not sure what we would have done without her. My advice is to recruit family and friends if you can to help out. But however you do it, take bed rest very seriously. Make sure you're wife stays off of her feet. There's a good reason why many mothers of twins are put on bed rest by their doctor, and that's so she doesn't go into labor too early. You want your wife to carry those babies as long as she can for the health of your twins. Oh, and needless to say, golf was just not an option while my wife was on bed rest.
Third, don't expect a full-term pregnancy. It very rarely happens with twins. The goal of a twin pregnancy is to carry them at least 36 weeks. Once you reach that mark you are considered to be out of the 'danger zone'. Even though 36 weeks is the target, many twins are delivered earlier. What this means is that you have less time to get everything ready for the new arrivals. I would suggest getting the babies room ready earlier, start buying those baby items that you need to purchase, get things done around the house that need to be done. During this pregnancy, you may not have time to wait until the last minute!
Finally, you are about to embark on an emotional and stressful, next few months. It was truly an emotional roller coaster for us. I'll never forget our fourth trip to the hospital because of pre-term labor. My wife started having contractions again at around week 34. The babies were both more than 5 lbs., so we were sure that they would just let it go and we could finally deliver the twins. We thought that the twins were big enough and strong enough to be born safely, so I packed up the overnight bag and the camera and we headed for the hospital, positive that we were going to finally have the twins that day. After all of the other trips to the hospital, we were ready. Once we got to the hospital we were immediately put in a delivery room. And then the contractions stopped?all by themselves. We asked the doctor to induce labor, and he refused, for the safety of the twins. Of course he was right, but we were both devastated. We were just emotionally and mentally exhausted. My wife cried all the way home.
My best advice to you is to try to stay calm, help and support your wife (she truly is doing most of the work), and trust your doctor's advice. Remember, you're goal is to try and carry the babies at least until week 36, which will greatly decrease the chance of complications with the birth of your twins. Do everything you can to make this happen. Trust me, even though a twin pregnancy is a very trying time for the mother and the father, its well worth it once those twins arrive!
About the Author
Dan Brunkow is the owner and moderator of http://www.twinadvice.com. TwinAdvice.com is a site dedicated to providing parenting advice to parents of twins, from parents of twins.
Sex & Pregnancy...Do They Mix?
As a pregnant woman, you may experience sex drives much like your moods. Up and Down! Some women claim that they have no sex drive at all during pregnancy, and others, say their sex drive is better during pregnancy. With changes to your body happening so quickly, your moods and dives may also change just as quick!
Here are some common questions often asked by pregnant women with helpful answers!
Is it safe to have sex during all trimesters of pregnancy?
If there is no pain during sex and your not a high risk pregnancy, then sex is perfectly safe! If you are experiencing pain, or have a history of miscarriages, or any complications, consult with your medical professional.
I do not have any desire for sex, is this normal?
Every woman's pregnancy is different. While some women experience an increase in their sex drive, others may experience a decrease. Many women that are experiencing morning sickness, have no desire for sex at all. This is fine, and actually perfectly normal. Who wants to make love when they feel sick? As you enter your 2nd trimester, most of the time the morning sickness will start to vanish. Once this happens, you will feel better and your sex drive many appear. If you seem to just have no desire for sex at all, there are other ways to satisfy your needs and your partners needs for intimacy, such as kissing and holding each other.
Are there any positions that are more comfortable during my later months of pregnancy?
Once your belly begins to grow, it may become uncomfortable to have sex in the "man on top" position. The "spoon" position has become pretty popular among pregnant women! In this position, each partner lays on their side, with the man in the back. This way your belly is not in the way and your body is still flat.
Is it true that sex can induce labor?
According to medical professionals, there is a chemical in semen, that will soften the cervix, and aid in the labor process. However, sex will not actually induce labor. The semen can assist the labor process once it has begun, but will not actually cause labor to begin. If you are experiencing contractions, consult with your medical professional.
If you have any other questions that have not been addressed, talk with your medical professional! He or She would be more than willing to offer answers to your questions!
About The Author
Tara Grant, owner of http://www.awomansresource.com and http://www.designbytara.com. Tara is a warm-hearted entrepreneur, mother of 2 small children and an avid networker in the parenting communities!
This article may be republished with the resources box included and links must be hyperlinked.
info@awomansresource.com
Here are some common questions often asked by pregnant women with helpful answers!
Is it safe to have sex during all trimesters of pregnancy?
If there is no pain during sex and your not a high risk pregnancy, then sex is perfectly safe! If you are experiencing pain, or have a history of miscarriages, or any complications, consult with your medical professional.
I do not have any desire for sex, is this normal?
Every woman's pregnancy is different. While some women experience an increase in their sex drive, others may experience a decrease. Many women that are experiencing morning sickness, have no desire for sex at all. This is fine, and actually perfectly normal. Who wants to make love when they feel sick? As you enter your 2nd trimester, most of the time the morning sickness will start to vanish. Once this happens, you will feel better and your sex drive many appear. If you seem to just have no desire for sex at all, there are other ways to satisfy your needs and your partners needs for intimacy, such as kissing and holding each other.
Are there any positions that are more comfortable during my later months of pregnancy?
Once your belly begins to grow, it may become uncomfortable to have sex in the "man on top" position. The "spoon" position has become pretty popular among pregnant women! In this position, each partner lays on their side, with the man in the back. This way your belly is not in the way and your body is still flat.
Is it true that sex can induce labor?
According to medical professionals, there is a chemical in semen, that will soften the cervix, and aid in the labor process. However, sex will not actually induce labor. The semen can assist the labor process once it has begun, but will not actually cause labor to begin. If you are experiencing contractions, consult with your medical professional.
If you have any other questions that have not been addressed, talk with your medical professional! He or She would be more than willing to offer answers to your questions!
About The Author
Tara Grant, owner of http://www.awomansresource.com and http://www.designbytara.com. Tara is a warm-hearted entrepreneur, mother of 2 small children and an avid networker in the parenting communities!
This article may be republished with the resources box included and links must be hyperlinked.
info@awomansresource.com
Friday, 4 March 2011
Successful Weight Loss After Pregnancy
How fast you lose weight will depend on a number of factors, including the amount of weight you gained during your pregnancy.
Most women will lose anywhere from 10-14 pounds within the first 2 weeks of delivery. This weight may be attributed primarily to the loss of excess fluid in the body, the baby's weight, the placenta and amniotic fluid. Some women might lose a little bit less, and others might lose a little bit more.
As the uterus shrinks back down to its normal size and your hormone levels continue to fall, you will lose weight. Most women gain at least 7 pounds of fat during pregnancy. This fat is meant to help women store energy while breastfeeding. How fast this weight comes off will depend on a number of factors including: genetics, your overall health, diet and exercise.
You should expect that it will take a little bit of time to lose the weight you gained during pregnancy. It did after all take you nine months to put that weight on! Many women have successfully lost weight however, in just a few short months after a delivery.
Some women will hang on to the last few pounds they have to lose until they stop breastfeeding. Your body may want to cling to a few extra pounds to ensure you have enough energy to provide adequate milk for the baby. Every woman's experience is unique with respect to this.
The good news is that with a solid nutritional program and with moderate exercise, you can expect to lose the weight you gained during pregnancy within a reasonable time frame.
Most women will be back to their pre pregnancy weight within nine months of delivering IF they follow a regular exercise program and eat healthily after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks!
Article by Beverley Brooke, visit http://www.pregnancy-weight-loss.com for more on weight loss after pregnancy
Most women will lose anywhere from 10-14 pounds within the first 2 weeks of delivery. This weight may be attributed primarily to the loss of excess fluid in the body, the baby's weight, the placenta and amniotic fluid. Some women might lose a little bit less, and others might lose a little bit more.
As the uterus shrinks back down to its normal size and your hormone levels continue to fall, you will lose weight. Most women gain at least 7 pounds of fat during pregnancy. This fat is meant to help women store energy while breastfeeding. How fast this weight comes off will depend on a number of factors including: genetics, your overall health, diet and exercise.
You should expect that it will take a little bit of time to lose the weight you gained during pregnancy. It did after all take you nine months to put that weight on! Many women have successfully lost weight however, in just a few short months after a delivery.
Some women will hang on to the last few pounds they have to lose until they stop breastfeeding. Your body may want to cling to a few extra pounds to ensure you have enough energy to provide adequate milk for the baby. Every woman's experience is unique with respect to this.
The good news is that with a solid nutritional program and with moderate exercise, you can expect to lose the weight you gained during pregnancy within a reasonable time frame.
Most women will be back to their pre pregnancy weight within nine months of delivering IF they follow a regular exercise program and eat healthily after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks!
Article by Beverley Brooke, visit http://www.pregnancy-weight-loss.com for more on weight loss after pregnancy
Thursday, 3 March 2011
Pregnancy, Diabetes, and Your Feet
There are so many changes the body undergoes during pregnancy that it becomes easy to ignore the changes in the feet. During pregnancy the body releases hormones that allow the ligaments to relax in the birth canal. The ligaments in the feet also relax, causing the foot to lengthen and widen. Many will complain of a shoe size increase by one or two sizes. In most circumstances, this flattening and widening of the foot is benign and no problems result.
In the diabetic, this change in foot size is important to recognize. Despite the increase in foot size, many moms will continue to wear the same size shoes. As a diabetic, properly fitting shoes are of utmost importance. Increased pressure on the foot can cause areas of rub or irritation and potentially result in ulceration. Once there is an ulceration, one is at risk for infection, delayed healing and further diabetic foot complications.
Diabetic neuropathy is the single greatest risk factor for developing foot ulcerations. Neuropathy is the loss of sensation in the feet commonly caused by diabetes. Many individuals will develop neuropathy before they are diagnosed with diabetes. Others will develop neuropathy years after being diagnosed with diabetes. Luckily, gestational diabetes is not typically associated with neuropathy.
Unfortunately, type I diabetics develop neuropathy much earlier than type II diabetics and may have neuropathy during their pregnancy. Regardless of the type of diabetes, it is still extremely important to have the feet evaluated to assess the status of the nerves. Even mild neuropathy increases the risk of ulceration. Wearing shoes which are too small causes an increase in friction and an increased risk of skin breakdown.
Wearing properly fitting shoes during and after pregnancy is of particular importance. Although the ligaments relax in the foot during pregnancy, they do not stay relaxed. The post-pregnancy foot is at higher risk for developing foot problems. There are multiple reasons contributing to the increased risk. The flattened foot places excess stress on the ligament that holds up the arch. The weight gain from pregnancy places excess stress on the feet. Moms are also carrying their baby, added weight which transmits to the feet. Moms are staying at home more often and walking around in slippers and flexible shoes which are generally not supportive.
To decrease your chances of foot problems during and after pregnancy follow these steps:
1. Check your feet everyday: This is an absolute necessity if you are a type I diabetic or if you have diagnosed neuropathy. It is a good habit to practice. Look for cuts, sores, bruises, openings or areas of irritation. Remember, if your nerves are not functioning properly, then you may not feel everything in your feet. If you cannot reach your feet, have a family member check your feet or place a mirror on the floor and put your feet over it.
2. Check your shoes before you put your foot in them.
3. Don't walk around barefoot: Wear a supportive shoe, one that has a rigid sole and bends only where the foot bends (at the toes). If a shoe seems too confined, find a slipper which has a semi-rigid sole, or try a clog or slip-in shoe with a more rigid sole. The remaining aspect of the shoe can be soft and flexible and allow for swelling, but the sole should be rigid from the heel to the ball of the foot.
4. Buy shoes that fit your feet: Be aware of the changes your feet are going through. The feet are most likely widening and lengthening. Make sure the shoes don't cramp the toes. Your feet will not shrink after the birth.
5. Watch out for folds in your socks: A simple fold can cause rub or irritation on your feet. Swelling will be greater by the end of the day and the small crease that didn't bother you in the morning can rub an open sore or blister on the toes. Serious consequences in diabetics can include ulceration and infection.
6. Dry your feet and between toes after showers: Increased moisture between your toes can lead to skin breakdown and eventual ulceration.
7. Don't be a victim of fashion: Most moms will avoid high fashion during pregnancy, but many try squeezing into that strappy heel after. Wearing high heeled shoes puts excess stress on the ball of the foot, cramps the toes and increases the chances of ankle sprains. Tight shoes will increase the chance of ulceration for those with neuropathy.
8. Test the bath water before stepping in: If you have neuropathy, you will not recognize when the temperature is too hot. Check the water by inserting your hand into the water to wrist depth.
9. Don't use a heating pad on your feet: Although the idea of heat on your feet may sound soothing after a long day, the heat will increase swelling and inflammation. Sore feet respond better to ice. Roll your foot over a frozen sports water bottle to help ease the achiness in the arch. Wear a sock while doing this and don't put ice directly on your feet. The heating pad can cause burns in those who have neuropathy.
10. Don't use any medication on the skin: Be careful of topical medications during pregnancy and during breast-feeding. Consult your doctor before use. Don't use medicated corn pads from the local drug stores if you have neuropathy.
11. Visit your podiatrist: At the first sign of a problem, make an appointment with your podiatrist. Prevention is much easier than treatment.
Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com/ or at http://www.northcoastfootcare.com
In the diabetic, this change in foot size is important to recognize. Despite the increase in foot size, many moms will continue to wear the same size shoes. As a diabetic, properly fitting shoes are of utmost importance. Increased pressure on the foot can cause areas of rub or irritation and potentially result in ulceration. Once there is an ulceration, one is at risk for infection, delayed healing and further diabetic foot complications.
Diabetic neuropathy is the single greatest risk factor for developing foot ulcerations. Neuropathy is the loss of sensation in the feet commonly caused by diabetes. Many individuals will develop neuropathy before they are diagnosed with diabetes. Others will develop neuropathy years after being diagnosed with diabetes. Luckily, gestational diabetes is not typically associated with neuropathy.
Unfortunately, type I diabetics develop neuropathy much earlier than type II diabetics and may have neuropathy during their pregnancy. Regardless of the type of diabetes, it is still extremely important to have the feet evaluated to assess the status of the nerves. Even mild neuropathy increases the risk of ulceration. Wearing shoes which are too small causes an increase in friction and an increased risk of skin breakdown.
Wearing properly fitting shoes during and after pregnancy is of particular importance. Although the ligaments relax in the foot during pregnancy, they do not stay relaxed. The post-pregnancy foot is at higher risk for developing foot problems. There are multiple reasons contributing to the increased risk. The flattened foot places excess stress on the ligament that holds up the arch. The weight gain from pregnancy places excess stress on the feet. Moms are also carrying their baby, added weight which transmits to the feet. Moms are staying at home more often and walking around in slippers and flexible shoes which are generally not supportive.
To decrease your chances of foot problems during and after pregnancy follow these steps:
1. Check your feet everyday: This is an absolute necessity if you are a type I diabetic or if you have diagnosed neuropathy. It is a good habit to practice. Look for cuts, sores, bruises, openings or areas of irritation. Remember, if your nerves are not functioning properly, then you may not feel everything in your feet. If you cannot reach your feet, have a family member check your feet or place a mirror on the floor and put your feet over it.
2. Check your shoes before you put your foot in them.
3. Don't walk around barefoot: Wear a supportive shoe, one that has a rigid sole and bends only where the foot bends (at the toes). If a shoe seems too confined, find a slipper which has a semi-rigid sole, or try a clog or slip-in shoe with a more rigid sole. The remaining aspect of the shoe can be soft and flexible and allow for swelling, but the sole should be rigid from the heel to the ball of the foot.
4. Buy shoes that fit your feet: Be aware of the changes your feet are going through. The feet are most likely widening and lengthening. Make sure the shoes don't cramp the toes. Your feet will not shrink after the birth.
5. Watch out for folds in your socks: A simple fold can cause rub or irritation on your feet. Swelling will be greater by the end of the day and the small crease that didn't bother you in the morning can rub an open sore or blister on the toes. Serious consequences in diabetics can include ulceration and infection.
6. Dry your feet and between toes after showers: Increased moisture between your toes can lead to skin breakdown and eventual ulceration.
7. Don't be a victim of fashion: Most moms will avoid high fashion during pregnancy, but many try squeezing into that strappy heel after. Wearing high heeled shoes puts excess stress on the ball of the foot, cramps the toes and increases the chances of ankle sprains. Tight shoes will increase the chance of ulceration for those with neuropathy.
8. Test the bath water before stepping in: If you have neuropathy, you will not recognize when the temperature is too hot. Check the water by inserting your hand into the water to wrist depth.
9. Don't use a heating pad on your feet: Although the idea of heat on your feet may sound soothing after a long day, the heat will increase swelling and inflammation. Sore feet respond better to ice. Roll your foot over a frozen sports water bottle to help ease the achiness in the arch. Wear a sock while doing this and don't put ice directly on your feet. The heating pad can cause burns in those who have neuropathy.
10. Don't use any medication on the skin: Be careful of topical medications during pregnancy and during breast-feeding. Consult your doctor before use. Don't use medicated corn pads from the local drug stores if you have neuropathy.
11. Visit your podiatrist: At the first sign of a problem, make an appointment with your podiatrist. Prevention is much easier than treatment.
Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com/ or at http://www.northcoastfootcare.com
Get Back Your Pre-Pregnancy Abs With Side Planks
The foundation of fitness for a mom is her abdominal area. To moms a flat stomach is wonderful; a strong abdominal core is critical. The cool thing is, you can get both at the same time with side planks.
Side planks are great for toning, without enlarging, the obliques on the side of your abdomen. Strong oblique muscles also add powerful stability to your back. Asthetically, side planks can sculpt your stomach in ways crunches or sit-ups just can't do. The nice thing about side planks is they can be done in little time and you don't need any equipment.
Before we get on to how to do them, I just want to add a little incentive...
A Mom with Poor Abdominal Strength is an Accident Waiting To Happen Let's face it, as your child grows the physical demand placed on your body increases. You start out holding a 8 lb. newborn in your arms, but that quickly changes into holding a 25 lb. toddler who twists and turns quickly.
You may be required to sweep your toddler up with your right arm while holding another child in the left. You may have to carry a 40 lb. child who is unhappy and doing whatever it takes to squirm from your grasp. If your body is incapable of handling these tough physical demands it will let you know, because back pain and fatigue will start compounding. Is your body prepared to handle the stress being placed on it?
A Side Plank A Day Keeps Back Pain Away Planks, build functionally strong, stabilizing abdominal muscles that allow you to bend, twist and reach with less chance of injury. Beginning an abdominal strengthening program now will prepare you for when your infant becomes a toddler and for those times your toddler becomes antsy and unruly.
Planks can not only give you back your pre-pregnancy abs, but they will prepare your body to deal with being a mom of a toddler! So let's get to the exercise itself.
How to Side Plank:
1) Begin by lying on your left side. Bend your left elbow and place the forearm on the floor directly under your shoulder. Your weight should be supported on the forearm and the left hip. Your right arm should be resting along the right side of your body with the hand resting on the right thigh.
2) Rise up so your body weight is resting on your left forearm and the edge of your left foot. Wear shoes that have a good edge on the sole to avoid slippage once you're in place. If you find this to be too difficult, start by placing your weight between your forearm and knee. After a few weeks, you'll be able to move to the more difficult position in which you are supporting your body between your forearm and your foot rather than your knee.
3) Lift your body up as high as you can and contract your abdominal muscles by bringing navel to spine. Attempt to form a straight line from your armpit along the side of your ribs to your hip, and down to your ankle just above your left foot. Hold this position for 5 to 10 seconds to start with. You can increase to 20 seconds over several weeks, but your goal should be to eventually build up to at least 60 seconds for each slow contraction.
4) Slowly lower your body back to the floor, then immediately rise as high as you can and hold it again. Repeat on the right side. Start with two sets of 10 repetitions on each side.
_________________________________________________________________________________________________________________
Helpful Hints:
- Don't hold your breath. This increases abdominal pressure which feels easier, but prevents you from getting the full benefits of the movement. Take a breath and exhale as you are lifting into the bridge.
- Avoid twisting or turning your trunk. This might cause a side strain and slow your progress.
- Stop if you feel back pain Everyone has their own rate of progression. If you feel pain in your back, stop. Try again on the next workout and you'll find your back will start getting stronger. If back pain continues, stop and consult a fitness professional.
Finish with a stretch
After doing your planks, lie on your back, relax, bend your knees with feet on the floor and tilt them from side to side. Do this a few times to lengthen your back and abdominal muscles.
Strong, flexible abdominal muscles are a moms best friend. Start developing yours today with side planks!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
Side planks are great for toning, without enlarging, the obliques on the side of your abdomen. Strong oblique muscles also add powerful stability to your back. Asthetically, side planks can sculpt your stomach in ways crunches or sit-ups just can't do. The nice thing about side planks is they can be done in little time and you don't need any equipment.
Before we get on to how to do them, I just want to add a little incentive...
A Mom with Poor Abdominal Strength is an Accident Waiting To Happen Let's face it, as your child grows the physical demand placed on your body increases. You start out holding a 8 lb. newborn in your arms, but that quickly changes into holding a 25 lb. toddler who twists and turns quickly.
You may be required to sweep your toddler up with your right arm while holding another child in the left. You may have to carry a 40 lb. child who is unhappy and doing whatever it takes to squirm from your grasp. If your body is incapable of handling these tough physical demands it will let you know, because back pain and fatigue will start compounding. Is your body prepared to handle the stress being placed on it?
A Side Plank A Day Keeps Back Pain Away Planks, build functionally strong, stabilizing abdominal muscles that allow you to bend, twist and reach with less chance of injury. Beginning an abdominal strengthening program now will prepare you for when your infant becomes a toddler and for those times your toddler becomes antsy and unruly.
Planks can not only give you back your pre-pregnancy abs, but they will prepare your body to deal with being a mom of a toddler! So let's get to the exercise itself.
How to Side Plank:
1) Begin by lying on your left side. Bend your left elbow and place the forearm on the floor directly under your shoulder. Your weight should be supported on the forearm and the left hip. Your right arm should be resting along the right side of your body with the hand resting on the right thigh.
2) Rise up so your body weight is resting on your left forearm and the edge of your left foot. Wear shoes that have a good edge on the sole to avoid slippage once you're in place. If you find this to be too difficult, start by placing your weight between your forearm and knee. After a few weeks, you'll be able to move to the more difficult position in which you are supporting your body between your forearm and your foot rather than your knee.
3) Lift your body up as high as you can and contract your abdominal muscles by bringing navel to spine. Attempt to form a straight line from your armpit along the side of your ribs to your hip, and down to your ankle just above your left foot. Hold this position for 5 to 10 seconds to start with. You can increase to 20 seconds over several weeks, but your goal should be to eventually build up to at least 60 seconds for each slow contraction.
4) Slowly lower your body back to the floor, then immediately rise as high as you can and hold it again. Repeat on the right side. Start with two sets of 10 repetitions on each side.
_________________________________________________________________________________________________________________
Helpful Hints:
- Don't hold your breath. This increases abdominal pressure which feels easier, but prevents you from getting the full benefits of the movement. Take a breath and exhale as you are lifting into the bridge.
- Avoid twisting or turning your trunk. This might cause a side strain and slow your progress.
- Stop if you feel back pain Everyone has their own rate of progression. If you feel pain in your back, stop. Try again on the next workout and you'll find your back will start getting stronger. If back pain continues, stop and consult a fitness professional.
Finish with a stretch
After doing your planks, lie on your back, relax, bend your knees with feet on the floor and tilt them from side to side. Do this a few times to lengthen your back and abdominal muscles.
Strong, flexible abdominal muscles are a moms best friend. Start developing yours today with side planks!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
Wednesday, 2 March 2011
Pregnancy and Pre-natal Vitamins
Pre-natal vitamins are important to the health of a growing baby. They are also important to pregnant mothers because their bodies are going through so many changes.
Our diets today are often deficient in key nutrients found in pre-natal vitamins that help a baby's development in the womb. One deficiency that has been found is the lack of enough folic acid, one of the B vitamins.
Rectifying vitamin deficiency can be done by modifying your diet and by taking pre-natal vitamin supplements. It is easiest for your body to absorb nutrients from foods, but since it can be difficult to take in enough of those key vitamins and minerals during pregnancy, most doctors recommend that you also take pre-natal supplements.
The most important pre-natal vitamin is folic acid, which is the synthetic form of the naturally occurring folate. If folic acid is taken in the first four weeks of pregnancy, it can reduce the risk of the baby having an incomplete spinal column, or neural tube defect by up to 70%.
Because folic acid is most useful very early in the pregnancy, most doctors recommend that women trying to conceive begin supplementing their diet with 400 micrograms (mcg) of folic acid per day. In fact the U.S. Public Health Service recommends that all women of childbearing age take this supplement as a preventative measure, in the case of an unplanned pregnancy. Many once-daily multi-vitamin supplements include this in their product.
While folic acid is most important in the first trimester, most doctors recommend it throughout the pregnancy. Spinach and chicken liver are great natural sources of folate. Folate is often added to breakfast cereals and breads; this addition will be written on the nutrition label.
Calcium is another critical supplement for your baby for the same reasons that it is important for you; calcium helps the baby develop strong bones and teeth. One of the best sources of calcium is cheddar cheese (real cheese, not the plastic-like "cheese product" made from hydrogenated oil with orange color added). Calcium is also found in yogurt, milk, kale, etc.
In addition to dairy products, calcium citrate is often added to cereals and other non-dairy products like orange juice.
When taking calcium supplements it may be safest to take calcium citrate which is made from citrus fruit.
Small amounts of vitamin D are important for calcium absorption. The good news is that you can absorb this vitamin through exposure to the sun. Most prenatal supplements provide this vitamin.
Iron is important for the baby's development of red blood cells, which deliver oxygen to the baby. Supplementing iron into your diet is mostly important for the mother's health. Insufficient iron might lead to fatigue and anemia. On the other hand, too much iron can hurt both the mother and the baby. Be very careful with iron supplements!
The baby will generally get all of the iron he needs, even if that means leaving the mom anemic. By the end of the pregnancy a mother will have twice as much blood in her body as she did before. Therefore pregnant women may need more iron as non-pregnant women. Another important fact is that coffee and tea can decrease iron absorption.
The best and safest way to get the right amount of iron is to take the balance multi-vitamin and mineral pre-natal supplements that your doctor recommends. You might save money if you ask your doctor which over the counter pre-natal vitamins may contain the same ingredients as prescription versions.
Pre-natal vitamin supplements are even more important for women who have poor nutrition, women who are carrying twins, and women who have a closely spaced pregnancy.
For women that are healthy and eat a balanced diet, pre-natal supplements are still important to insure against the possibility that the women are not getting enough of any given nutrient. Many women who were careful to eat right were still found to be low in folic acid for example.
Vitamin supplements, in particular those with iron, can be tough to swallow for the expecting mother because of the infamous 'morning sickness,' that is far from relegated to the morning hours.
Many women have found that beginning to take pre-natal vitamins a month or more before conception can diminish morning sickness and therefore make taking the pre-natal vitamins during pregnancy an easier pill to swallow. Taking prenatal vitamins when you are not pregnant does not cause any problems. These vitamins are not that different than regular daily multi-vitamins, except that they do not contain any herbs or herbal supplements that could cause problems. Be very careful to avoid most herbal supplements when pregnant. Talk to your doctor.
Note: These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, mitigate or prevent any disease. All information here is intended for general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and always consult your doctor before starting any new supplement, diet or fitness regimen.
Monica Nelson writes articles that offer helpful information on subjects such as women's health, weightloss, pregnancy symptoms, exercise equipment and affordable health insurance.
Our diets today are often deficient in key nutrients found in pre-natal vitamins that help a baby's development in the womb. One deficiency that has been found is the lack of enough folic acid, one of the B vitamins.
Rectifying vitamin deficiency can be done by modifying your diet and by taking pre-natal vitamin supplements. It is easiest for your body to absorb nutrients from foods, but since it can be difficult to take in enough of those key vitamins and minerals during pregnancy, most doctors recommend that you also take pre-natal supplements.
The most important pre-natal vitamin is folic acid, which is the synthetic form of the naturally occurring folate. If folic acid is taken in the first four weeks of pregnancy, it can reduce the risk of the baby having an incomplete spinal column, or neural tube defect by up to 70%.
Because folic acid is most useful very early in the pregnancy, most doctors recommend that women trying to conceive begin supplementing their diet with 400 micrograms (mcg) of folic acid per day. In fact the U.S. Public Health Service recommends that all women of childbearing age take this supplement as a preventative measure, in the case of an unplanned pregnancy. Many once-daily multi-vitamin supplements include this in their product.
While folic acid is most important in the first trimester, most doctors recommend it throughout the pregnancy. Spinach and chicken liver are great natural sources of folate. Folate is often added to breakfast cereals and breads; this addition will be written on the nutrition label.
Calcium is another critical supplement for your baby for the same reasons that it is important for you; calcium helps the baby develop strong bones and teeth. One of the best sources of calcium is cheddar cheese (real cheese, not the plastic-like "cheese product" made from hydrogenated oil with orange color added). Calcium is also found in yogurt, milk, kale, etc.
In addition to dairy products, calcium citrate is often added to cereals and other non-dairy products like orange juice.
When taking calcium supplements it may be safest to take calcium citrate which is made from citrus fruit.
Small amounts of vitamin D are important for calcium absorption. The good news is that you can absorb this vitamin through exposure to the sun. Most prenatal supplements provide this vitamin.
Iron is important for the baby's development of red blood cells, which deliver oxygen to the baby. Supplementing iron into your diet is mostly important for the mother's health. Insufficient iron might lead to fatigue and anemia. On the other hand, too much iron can hurt both the mother and the baby. Be very careful with iron supplements!
The baby will generally get all of the iron he needs, even if that means leaving the mom anemic. By the end of the pregnancy a mother will have twice as much blood in her body as she did before. Therefore pregnant women may need more iron as non-pregnant women. Another important fact is that coffee and tea can decrease iron absorption.
The best and safest way to get the right amount of iron is to take the balance multi-vitamin and mineral pre-natal supplements that your doctor recommends. You might save money if you ask your doctor which over the counter pre-natal vitamins may contain the same ingredients as prescription versions.
Pre-natal vitamin supplements are even more important for women who have poor nutrition, women who are carrying twins, and women who have a closely spaced pregnancy.
For women that are healthy and eat a balanced diet, pre-natal supplements are still important to insure against the possibility that the women are not getting enough of any given nutrient. Many women who were careful to eat right were still found to be low in folic acid for example.
Vitamin supplements, in particular those with iron, can be tough to swallow for the expecting mother because of the infamous 'morning sickness,' that is far from relegated to the morning hours.
Many women have found that beginning to take pre-natal vitamins a month or more before conception can diminish morning sickness and therefore make taking the pre-natal vitamins during pregnancy an easier pill to swallow. Taking prenatal vitamins when you are not pregnant does not cause any problems. These vitamins are not that different than regular daily multi-vitamins, except that they do not contain any herbs or herbal supplements that could cause problems. Be very careful to avoid most herbal supplements when pregnant. Talk to your doctor.
Note: These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, mitigate or prevent any disease. All information here is intended for general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and always consult your doctor before starting any new supplement, diet or fitness regimen.
Monica Nelson writes articles that offer helpful information on subjects such as women's health, weightloss, pregnancy symptoms, exercise equipment and affordable health insurance.
Glutathione for a Healthier Pregnancy
All parents-to-be nurture the dream of a healthy pregnancy and baby.
But the modern environment and diet is deficient in many factors essential for the health of mother and fetus. One of those factors is antioxidants.
The role of antioxidants like folic acid in preventing birth defects like spina bifida and cleft palate is well known. It is now included in all prenatal vitamin supplements.
But the role of antioxidants like glutathione and Vitamin E in pregnancy is often overlooked.
Antioxidants and glutathione status play an important role in the development and growth of the fetus, maintenance of a healthy pregnancy - and even before pregnancy, in fertility and conception.
Glutathione is the body's master antioxidant. It helps to regenerate stores of other antioxidants like Vitamin C and E.
It also protects both mother and fetus from the damaging effects of free radicals and oxidative stress.
Many pregnancy complications and birth defects have been linked to oxidative stress, free radical damage and low glutathione levels in the mother and fetus.
The role of glutathione in the development of the foetus and placenta is crucial. Glutathione (GSH) can control cell differentiation, proliferation, and cell death - essential functions in the developing embryo.
In the placenta, glutathione detoxifies pollutants before they reach the developing child. Most substances or factors which cause birth defects (teratogens) are known to exert their embryotoxic effects because they cause oxidative stress.
The human placenta possesses a significant amount of glutathione S-transferase (GST) capable of detoxification or activation of drugs and pharmaceuticals during the critical period of organ development in the fetus.
Some drugs are known to cause birth defects in the growing fetus by generating free radicals, and depleting GSH stores.
In the early embryonic stages, the fetus is sensitive to the toxic and teratogenic effects of chemicals, whereas it is sensitive to carcinogenic effects during late fetal stages.
Carcinogens administered to the mother can be transferred through the placenta and induce cancer in the fetus. Many carcinogens are much more active in the fetus than in adults and they tend to act as abortifacients and teratogens as well.
Environmental and lifestyle factors are known to cause oxidative stress and lower glutathione levels - resulting in birth defects, abortion and miscarriages in pregnancy.
Some of the known teratogens (causing birth defects) in pregnancy include:
o Radiation o Pesticides and Persistent Organic Pollutants (POPs) o Air pollution o Heavy metals (mercury, cadmium, arsenic) o Vinyl chloride o Acryonitrile o Excess Oxygen (hyperoxia) o Anti-psychotic and anti-epileptic drugs (AEDs) o Thalidomide o Cigarette smoke o Alcohol (ethanol) consumption
Maternal health factors that increase free radicals and cause birth defects include:
o Diabetes o Pre-eclampsia o Infection and Inflammation
Glutathione and other antioxidants attenuate oxidative stress in pregnant women with inflammation or maternal conditions like diabetes and pre-eclampsia, and in fetuses at risk for developing cystic fibrosis.
Supplementation with glutathione precursors and antioxidants can decrease the incidence of birth defects and protect both mothers and the fetus from the damaging and possibly fatal consequences of pregnancy complications.
Glutathione (GSH ) also prevents or minimizes the oxidative stress that occurs during labor and the birth process.
Perinatal or birth asphyxia/hypoxia (deprivation of oxygen supply to the brain) in preterm deliveries and labor can lead to cerebral palsy, respiratory distress syndrome, irreversible brain injury, and permanent neurological and intellectual handicaps.
Administration of the glutathione precursor, N-Acetyl-Cysteine (NAC), to the pregnant mother partially prevents oxidative stress during the birth process in premature infants.
Currently, the American College of Obstetrics and Gynecology advises all pregnant women to take a prenatal vitamin containing antioxidants.
In addition, they advise eating lots of fresh fruits and vegetables, the best sources of antioxidant protection.
Read a detailed report with references on the role of glutathione in pregnancy
------------------------ Pregnant women and nursing mothers should avoid the use of supplementary glutathione. Women who are pregnant or nursing should discontinue all supplements except as directed by their healthcare providers. ------------------------
Copyright © 2004 Priya Shah
_____________________________________________
About the author:
Priya Shah is the Editor of The Glutathione Report, a newsletter featuring regular updates on the health benefits of glutathione. Get a Free report on Glutathione in Health and Disease
But the modern environment and diet is deficient in many factors essential for the health of mother and fetus. One of those factors is antioxidants.
The role of antioxidants like folic acid in preventing birth defects like spina bifida and cleft palate is well known. It is now included in all prenatal vitamin supplements.
But the role of antioxidants like glutathione and Vitamin E in pregnancy is often overlooked.
Antioxidants and glutathione status play an important role in the development and growth of the fetus, maintenance of a healthy pregnancy - and even before pregnancy, in fertility and conception.
Glutathione is the body's master antioxidant. It helps to regenerate stores of other antioxidants like Vitamin C and E.
It also protects both mother and fetus from the damaging effects of free radicals and oxidative stress.
Many pregnancy complications and birth defects have been linked to oxidative stress, free radical damage and low glutathione levels in the mother and fetus.
The role of glutathione in the development of the foetus and placenta is crucial. Glutathione (GSH) can control cell differentiation, proliferation, and cell death - essential functions in the developing embryo.
In the placenta, glutathione detoxifies pollutants before they reach the developing child. Most substances or factors which cause birth defects (teratogens) are known to exert their embryotoxic effects because they cause oxidative stress.
The human placenta possesses a significant amount of glutathione S-transferase (GST) capable of detoxification or activation of drugs and pharmaceuticals during the critical period of organ development in the fetus.
Some drugs are known to cause birth defects in the growing fetus by generating free radicals, and depleting GSH stores.
In the early embryonic stages, the fetus is sensitive to the toxic and teratogenic effects of chemicals, whereas it is sensitive to carcinogenic effects during late fetal stages.
Carcinogens administered to the mother can be transferred through the placenta and induce cancer in the fetus. Many carcinogens are much more active in the fetus than in adults and they tend to act as abortifacients and teratogens as well.
Environmental and lifestyle factors are known to cause oxidative stress and lower glutathione levels - resulting in birth defects, abortion and miscarriages in pregnancy.
Some of the known teratogens (causing birth defects) in pregnancy include:
o Radiation o Pesticides and Persistent Organic Pollutants (POPs) o Air pollution o Heavy metals (mercury, cadmium, arsenic) o Vinyl chloride o Acryonitrile o Excess Oxygen (hyperoxia) o Anti-psychotic and anti-epileptic drugs (AEDs) o Thalidomide o Cigarette smoke o Alcohol (ethanol) consumption
Maternal health factors that increase free radicals and cause birth defects include:
o Diabetes o Pre-eclampsia o Infection and Inflammation
Glutathione and other antioxidants attenuate oxidative stress in pregnant women with inflammation or maternal conditions like diabetes and pre-eclampsia, and in fetuses at risk for developing cystic fibrosis.
Supplementation with glutathione precursors and antioxidants can decrease the incidence of birth defects and protect both mothers and the fetus from the damaging and possibly fatal consequences of pregnancy complications.
Glutathione (GSH ) also prevents or minimizes the oxidative stress that occurs during labor and the birth process.
Perinatal or birth asphyxia/hypoxia (deprivation of oxygen supply to the brain) in preterm deliveries and labor can lead to cerebral palsy, respiratory distress syndrome, irreversible brain injury, and permanent neurological and intellectual handicaps.
Administration of the glutathione precursor, N-Acetyl-Cysteine (NAC), to the pregnant mother partially prevents oxidative stress during the birth process in premature infants.
Currently, the American College of Obstetrics and Gynecology advises all pregnant women to take a prenatal vitamin containing antioxidants.
In addition, they advise eating lots of fresh fruits and vegetables, the best sources of antioxidant protection.
Read a detailed report with references on the role of glutathione in pregnancy
------------------------ Pregnant women and nursing mothers should avoid the use of supplementary glutathione. Women who are pregnant or nursing should discontinue all supplements except as directed by their healthcare providers. ------------------------
Copyright © 2004 Priya Shah
_____________________________________________
About the author:
Priya Shah is the Editor of The Glutathione Report, a newsletter featuring regular updates on the health benefits of glutathione. Get a Free report on Glutathione in Health and Disease
Subscribe to:
Posts (Atom)
