Importance and Benefits of Yoga for Pregnant Women

Posted on April 23, 2011 by Guest Author

It is true that every woman love to have a pain-free delivery. Most women go through hard times during their pregnancy period especially with the fear of pregnancy. The fear of pregnancy can cause various problems and health conditions in women during pregnancy that might affect the child as well. However, women can now experience pain-free delivery by practicing certain yoga techniques. Yoga has been practiced by for centuries since it provides various health benefits. Pregnant women can perform few yoga poses prior, during and post delivery to experience positive effects. However, there are numerous advantages obtained by practicing yoga. Let us see some of the benefits pregnant women can experience from yoga during pregnancy.

Preparing for Pregnancy:

It is very important to prepare for pregnancy. Yoga is the best method to develop a positive mindset. Meditation is a part of yoga that is effective in developing an encouraging mindset. The positive mindset will help to overcome all the fears of pregnancy and have a relaxed state of mind. The importance of developing a mindset with yoga practices is to prepare and balance the mind and body for a peaceful childbirth. The breathing exercises stimulate and increase the flow of oxygen and blood to the baby. Another reason to prepare psychologically during pregnancy and delivery is to overcome all fear and have a delivery plan with all alternative options.

Natural Child Birth:

It is proved scientifically that the yoga practices prior and during pregnancy increases the possibilities of having a natural childbirth. Since every women desire to have a natural childbirth, yoga is highly preferred by women nowadays. Yoga practices develop and improves pelvis and reproductive system to ensure it supports natural childbirth. These practices also help to create endurance and strength making the muscles reflexive and to tone the body muscles for natural childbirth. It is difficult to have natural childbirth especially if the body muscles are not flexible. Therefore, yoga increases the flexibility, endurance and strength of the body preparing it for natural childbirth.

Pain Management during Childbirth:

Yoga techniques are best for pain management especially during delivery. Breathing exercises are the most important practice since it strengthens and improves endurance to handle the labour pain. The most effective yoga pose to reduce and handle lower back pain is “cat pose” as it stimulates blood and oxygen circulation. Practicing yoga techniques improves the ability to handle pain during pregnancy and delivery period.

Practicing yoga during pregnancy

At-Home Entertainment Ideas for Third-Trimester Moms

Posted on April 1, 2011 by Guest Author

Are you the proud owner of a huge third-trimester belly, complete with a baby that kicks so strongly that you can see her feet from the outside? Congratulations! You are now a veteran of such pregnancy signs and symptoms as morning sickness, insomnia, heartburn, and hip pain. As some of your ailments cleared up, you’ll have noticed an increase in some others. In the weeks before your baby’s birth, you might experience more and heavier Braxton Hicks contractions and feel your baby drop lower into your pelvis.

In those last few weeks, from the time you reach 38 weeks and are officially at “term”, you will no doubt be waiting for your waters to break or your contractions to begin. Many mothers feel more than “done” being pregnant around this time, and because they think labor can start at any time, lots of third-trimester moms feel more comfortable staying at home for much of the time. Is that a slight trace of boredom I detect there? I’ve been there, done that – and I’ve got some at-home entertainment ideas for you.

Do the deed

Do you remember the excitement and anticipation you felt when you were trying to get pregnant ? You were waiting for something then, too. Now that your baby is about to be born, you might feel that preconception time is way in the past. Still, there are some similarities. As your due date approaches, having sex is a proactive step that can bring you closer to having your baby – just like it was when you were still attempting to get pregnant. As well as keeping boredom at bay, being intimate with your partner might get contractions going. Semen also contains prostaglandins, chemicals which help ripen the cervix and prepare you for labor.

Throw a dinner party

There is nothing like spending some quality time with your friends – because the chances are that you will have less time for that once your baby gets there. Throwing a dinner party at your house is a great way to keep busy. If you feel up to it, you can cook for your friends. If not, let them pamper you or just order take-out.

Read books and watch movies

While I was pregnant with my daughter, I went through hundreds of trashy novels. Seriously, I bought a different novel every day. Because I didn’t feel up to much in the way of physical activity, either reading on the couch or at my favorite cafe (30 seconds away from my house) – in the sun with an iced tea, was a wonderful way to pass the time. Watching a good movie, or even a bad one, is a good one too… even for early labor! 

Create visual reminders of your pregnancy

Right now, you might be hoping to meet your baby as soon as possible and say goodbye to pregnancy. When you get nostalgic, and believe me that you will, having huge belly pictures or a belly cast is always nice. Get your partner or a bunch of friends to help you make a cast, and have lots of fun! And do get some photographs of that magical baby bump.

Tips For Dealing With Pregnancy Nausea

Posted on January 21, 2011 by Guest Author

Being pregnant and nurturing a little one inside you is the most wonderful feeling of all. But more than seventy percent of the women experience nausea in their first trimester, in some the morning sickenss and even vomiting carries over to the next trimester and in a very few it keep on till the very last minute of pregnancy.

The real reason behind the nausea and fatigue associated with pregnancy is not yet known, although hormonal changes, drops in blood sugar levels, an empty stomach and dehydration are thought to be among the reasons. Getting rid of nausea altogether is not possible but some tips are found to work in reducing the number of times you feel sick each day.

Here are a few tips you can try to get relief from pregnancy associated nausea. But always remember, that if you get dehydrated or feel weak, then you will have to take the advice of a medical practitioner.

Here are some tips that will help give you some relief:

Keep munching
Expectant mothers are advised to have a number of smaller meals rather than having three full meals a day. This helps to keep the sugar level in the body steady and does not give a chance of trying to function on an empty stomach.

Healthy snacking
Though snacking in between meals is advised, don’t go for snacks with too much refined sugar or simple carbs, as they tend to raise the blood sugar too fast and then it comes crashing down. Try a multi grain cracker, fruit or a complex carb rich snack that helps to maintain the sugar levels by slow release of glucose.

Breakfast in bed
Most mothers to be get morning sickness just when they are about to begin their day. Having breakfast before you even get out of bed has been shown to reduce the problem in many cases. If your hubby or anyone can bring you breakfast in bed – then great, otherwise you can keep some crackers at your bedside and start your day with those.

Sip drinks often
Nausea and vomiting will leave you dehydrated and tired. So sip a little bit of water or fresh fruit juice every now and then; don’t wait for you to feel thirsty, keep yourself hydrated all the time.

Stay away from strong smells
Certain smells are found to trigger the feeling that you are about to throw up in most pregnant women. It’s the smell of meat in some women, and others can’t stand the smell of any food cooking. Sometimes even the smell of detergent and perfume that you used to love can induce the feel of sickness at this time. So the best thing to do is to stay away from any such smell that can make you feel ill, if possible. Having cold food can also work as they don’t give of as much whiff as heated food.

Ginger and lemon
Sniffing ginger and lemon is also found to help many women. Including ginger in your food or taking a ginger drink (such as ginger beer) or lemonade once or twice a day can also help. So carry a lemon or a piece of ginger with you if you can.

Fresh air
Fresh air and a stroll in the garden can also help to overcome the feeling of nausea, open all the windows to your room and take a walk once in a while and keep yourself feeling fresh and happy.

All these tips have been found to work for most women so just try them out and have a happy pregnancy. But if the nausea gets frequent, DO visit a doctor as dehydration can affect your little one.

Article Source: http://EzineArticles.com/?expert=Neema_Malik

How to Write Your Birth Plan

Posted on January 21, 2011 by Tracey

As your labor and delivery day approaches your OB-GYN might ask you if you plan on writing a birth plan. A birth plan is a written guide for the medical staff and hospital about what you would like (ideally) to happen at your delivery including whether you would like drugs or not, what people you want to be there, if you would like any music playing and so on.

Of course many birth plans get thrown to the wayside once the contractions kick in, but having one is still a good idea so that you don’t have to think about things on the spot when your mind will definitely be on other matters. And do your really trust your husband to come up with the right decisions while you pant and concentrate on your breathing?

Planning for the birth well in advance will help you keep calm and know what to expect, and more importantly, the people around you will also understand what your ultimate goal is for the birth.

As long as you are open to changes that might happen along the way having a birth plan is a great idea, especially for first time mothers who are experiencing their first pregnancy and are nervous about the upcoming delivery.

How to Write Your Birth Plan

Make a list of all the people that you want present for the birth. This may be your partner, any family members, or a Doula if you plan on using one.
Write down any allergies, religious preferences or dietary special needs that you have so that the hospital staff is prepared prior to your arrival.
If you have had a previous birth, you should make mention of this and the type of delivery you had, whether it was natural or you used pain relief, how long the labor was and whether you were happy with how things went.
Your preferences for how you would like the birthing room to be such as lights dim, music on / off, or types of aromatherapy oils you would like if that is an option (some hospitals provide electric oil warmers rather than candle aromatherapy candles since naked flames are not permitted around the monitoring equipment.
Any positions that you think you might prefer such as lying on a bed, sitting in a bath, walking around the room, using a birthing ball. This includes while you are in labor, and for the actual pushing and birth. You probably will want to try a few different positions anyway, but having options such as the birthing ball in the room with you will allow you to see what works best without screaming for it at the last minute.
The types of pain relief that you will accept including non-pharmacological treatments such as massage, warm heat packs, acupressure or breathing techniques, or if you want drug relief – and if so which type – or if you are open to an epidural.
Any food and drink that you want during labor (which often you’ll need to bring yourself). Sometimes you will not be able to eat anything too heavy while you are in labor so only bring light snacks to keep your energy up or see what the birthing centre provides. Many offer flavoured icechips or iceblocks for hydration and to keep your energy levels up.
If the labor is not progressing fast enough whether you will allow induction methods such as the use of pitocin to speed things up.
Your preferences about episiotomy whether you want to be cut or allowed to tear if the baby is having trouble making his/her way out of the vaginal canal.
Who you want to cut the cord after delivery (your partner, you, a nurse?).
Whether you are choosing to breastfeed and would like guidance or not, or use a bottle and formula immediately instead, and if so the type of formula you want to use.
How long you want to stay at the hospital/birthing centre to recover. Some women stay three or four days, and others leave after the first day.

Once you have written your plan it’s important to talk it over with your obstetrician to discuss it in detail. She will be able to guide you on how you can make it happen or provide options if she feels a particular request can’t be met exactly as you want them.

Remember a birthing plan is just a guide of what you want to happen, and no one can really predict how you will feel or want when the actual time comes. I remember for my first child, that I wanted a natural birth with aromatherapy massages and to sit in a warm bath to ease the contractions, however I only made it to about four centimetres before I was begging for an epidural. For my second child I booked the epidural as soon as I got to the hospital and it still took ages to arrive.

Of course I’m a complete wimp when it comes to pain and think women who can handle a natural birth are just amazing. My point is just that it’s often that what you want before labor starts, and what you want when the contractions are in full swing might be two different things – so it’s important to be open to different choices.

By allowing yourself to be flexible, you will avoid the disappointment if things do not go as planned. Many women feel upset if they need an emergency caesarean inside of the vaginal birth that they dreamed about but you really shouldn’t be concerned.

The medical professionals will try to accommodate your requests as much as possible but at the end of the day, it’s both your health and the health and safety of the baby that is of the utmost importance.

And when you are holding your newborn in your arms and looking into his dear little face, your heart will melt and you’ll forget about the whole delivery anyway. Just as Mother Nature intended.

Our Favorite Prenatal Workouts for Every Trimester

Posted on January 20, 2011 by Tabitha Levin

Staying healthy during your pregnancy is very important to a healthy baby and birth with few complications. Prenatal workouts usually focus on strengthening and stretching certain parts of your body. Prenatal exercise is going to give you and your baby plenty of benefits to improve your wellbeing.

Prenatal exercises usually include swimming, walking, jogging, tennis, stationary biking, and low-impact aerobics. These exercises concentrate on easing stress, reducing swelling, improving cardio health, reducing bloating, lowering blood pressure, increasing blood circulation, and stretching muscles. Most women who ran before becoming pregnant find that the impact may be too much. Walking or jogging is more suitable exercise for the first two trimesters.

Yoga is another popular exercise that works on stretching and strengthening key muscle groups. Yoga helps reduce stress, relieve anxiety, and work the core muscles and lower abdomen.

First Trimester Exercises

Working out during the first trmester should be almost as intense as your workout before becoming pregnant. Switching lighter weights, avoiding strain, and removing crunches from your workout will help modify your exercise regime for your first trimester. You also want to avoid exercises that require you to be on your stomach in the prone position. Crunches may tear the linea alba, which is a line of connective tissue that divides the rectus abdominal muscle in half.

Second Trimester Exercises

In your second trimester, you may want to modify the intensity even more. You’ll want to avoid high-impact exercises or sports like kickboxing and running. You could use elliptical machines, stair climbers, or stationary bikes to improve your cardiovascular health. You could also start attending prenatal yoga classes that focus on specific muscles that you’re using now and muscles you’ll be using more often later. Plank holds and stability ball exercises may also be easy ways to help keep you fit.

Third Trimester

During your third trimester, your exercises should be light physical activity. Running or using an elliptical machine may prove too strenuous. Switching to aerobics or swimming will keep your heart healthy and active. Balance exercises will help you as your center of gravity shifts as your belly grows. Kegel exercises will also keep your lower body strong and will help when it comes time to birth.

When working out, you always want to keep water with you. Drinking water will keep you replenished, looking refreshed, and feeling great. Dehydration affects over half of America’s population and can damage your skin, heart, lungs, and other organs in your body. It also makes you feel sluggish and prevents your baby from being hydrated as well.

While exercising, you’ll want to avoid overstretching or straining muscles. Don’t overexert yourself. Know your limits and don’t try to push yourself too far. You’ll also want to watch your posture. Your center of gravity is changing, so your posture is going to want to adapt. Make sure you keep your back straight and shoulders up.

During your exercises, control your breathing and heart rate—this will help you in the birthing room and will also help you avoid overexertion. If it’s too much, stop. Trying to keep up with a class or reach a certain goal you could reach if you weren’t pregnant will not improve your health or your baby.

Prenatal workouts are meant to improve the health of you and your baby. The main focus is to keep you happy and healthy to prepare you and your baby for a new life together.

10 Reasons to Exercise in Pregnancy

Posted on January 19, 2011 by Tabitha Levin

There are a lot of misconceptions when it comes to pregnancy. Aside from giving the mother to be license to eat everything she wants since she is feeding both herself and her baby (this is a wrong notion that will be discussed in some other blog post), mothers are often encouraged to do as little physical activities as possible because it might harm the baby. Hence, they end up eating far too much and not doing anything to burn the food that they are eating. Contrary to popular belief, this mentality is more harmful than helpful to the mother.

Exercising is good for you regardless of your age, gender, and whether or not you are carrying a baby in your belly. Yes, studies show that exercise is good even for pregnant women. If you are expecting to be a mother soon, I suggest that you put on your most comfortable pair of rubber shoes because you need to get your body moving even while carrying a baby inside you.

These are the 10 reasons why you should exercise even while you are pregnant:

Coristol levels or stress hormones are usually higher at pregnancy. Cancel it out with a good dose of exercise as it can send signals to your body to calm down your baby. The last thing you want while you are pregnant is to get high strung with stress. Fight it by exercising your body.
It is normal for pregnant women to feel tired more easily because of the extra weight that they are carrying. Work those muscles and elevate your endurance levels by exercising.
Going through labor is one thing that every pregnant woman is dreading. Reduce your labor time by exercising while you are pregnant.
Are you worried about how long it would take you to get back in shape after giving birth? Exercising will help you lose the weight that you gained due to pregnancy faster.
Pregnant women tend to ache and experience pains due to the changes that her body is going through. Decrease the discomfort by exercising.
Exercising can help your body be ready for normal birth rather than undergoing caesarean which is very expensive.
Women go through postpartum blues but exercising can help you recover faster.
Exercising can help prevent severe cases of varicose veins and fat ankles.
A pregnant woman who exercises has a lower chance of having trauma from episiotomy.
Exercising will help you feel better about yourself. In fact, exercising while you are pregnant is a great way to start a habit of exercise even after you have given birth.

To make things clear, exercising will not harm your baby at all. Of course, it is wise to stay away from extreme sports but cardio workouts are good for you. Start exercising and experience the many benefits that it can do for your body. That baby bump is a sign that it is time for you to get your body moving.

Great Pregnancy Exercises

Posted on January 18, 2011 by Tabitha Levin

Being pregnant is a great time in a woman’s life. There is a glow that seems to be ever present and even strangers are polite and open doors for the expectant mother. Just because there is a baby on board does not mean the mother has to be wrapped in cotton and not move around. In fact, doctors encourage exercise. There are some great pregnancy exercises that help the mother control weight gain and ease labor pains at delivery time.

Get moving by taking a walk. A woman does not have to run a marathon, and walking gives some great benefits to an expectant mother. There is no special equipment involved beyond a sturdy pair of walking shoes. The distance traveled and pace is set by the mother so it can be modified as time goes on.

Continue reading →

Having a Baby Blog

Pregnant | Having A Baby | Pregnancy