What If I Did These Exercises Before Pregnancy
Great, if they helped you get fit. But they may not be appropriate now.
First, I want you to take the time and carefully select which exercises, workouts and classes you participate in when pregnant.
Your goals have changed. Your priorities have changed.
Now you’re pregnant, you must take into account your growing baby. Because your growing baby may not respond well to certain exercises or sports.
What you were doing before getting pregnant may now cause harm.
How you exercise now may be determined by your pre-pregnancy fitness level. How you exercise now may also be determined by your previous exercise experience.
Any activities that have a low risk of falling, injury and joint and ligament damage should now be chosen.
No Need For Extra Calcium During Pregnancy
Until 2006, Australian dietary recommendations advised increased calcium intake during pregnancy and breastfeeding. This advice has since been revised. Although the baby has a high requirement for calcium during the third trimester of pregnancy , the mothers increased capacity to absorb dietary calcium means that there is no need for extra intake.The recommended dietary intake for non-pregnant women remains unchanged during pregnancy and breastfeeding. Dairy foods and calcium-fortified soy milk are excellent dietary sources of calcium.
Good Food Hygiene Reduces The Risk Of Infection
Good food hygiene is the best way to reduce the risk of salmonella and listeria infections. Suggestions include:
- Always wash your hands before and after preparing food.
- Keep your kitchen surfaces clean.
- Do not let uncooked food contaminate cooked food.
- Wash fruit, vegetables and salad before eating.
- Cook food thoroughly.
- Keep pets away from kitchen surfaces.
- Wear rubber gloves when handling cat litter trays or gardening.
- Store food at correct temperatures.
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Dont Drink Too Much Caffeine
More than 60% of women who checked their caffeine intake on our caffeine calculator were surprised to find that they were over the limit. High levels of caffeine during pregnancy can result in low birth weight babies, which can increase the risk of health problems in later life. Too much caffeine has also been linked to miscarriage.
Craving Ice Cream Try Yogurt Smoothies
If you want something cold and rich, try a yogurt smoothie, says Vizthum.Yogurt is a good source of calcium, which is necessary for the developmentof your babys bones and teeth, as well as heart, nerve and musclefunction. If you dont consume enough calcium, your body will take it fromyour bones. Yogurt also provides protein the building block of tissues as well as probiotics .
Just be sure to watch out for additives in the yogurt you choose, cautionsVizthum. Many flavored varieties are loaded with sugar. Also, if you likethe tartness, opt for Greek yogurt because it contains more protein.
Healthy add-ins include:
- Avocado
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Things To Avoid When Trying To Conceive
Trying to conceive is one big waiting gameyou never can predict whether this is the month that pregnancy test will turn positive. Thankfully, there are a few things you can do to boost your odds of getting pregnant each month. For instance, you can track your cycle, take prenatal vitamins, eat healthy and even, just for good measure, take a cue or two from a few old wives tales. But sometimes what you dont do is just as important. Heres what to avoid when youre trying to get pregnant.
Dont Sit In A Hot Tub Or Sauna
Though relaxing, the high-heat environment of hot tubs, Jacuzzis, and saunas may be too dangerous for expecting mothers.
In fact, research suggests that using one of these during your first trimester may double your risk of miscarriage. Soaking in hot water can raise body temperature and this causes problems with the baby including increasing the risk of birth defects.
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Undercooked Or Raw Fish
This one will be tough for you sushi fans, but its an important one. Raw fish, especially shellfish, can cause several infections. These can be viral, bacterial, or parasitic infections, such as norovirus, Vibrio, Salmonella, and Listeria.
Some of these infections may only affect you, causing dehydration and weakness. Other infections may be passed on to your baby with serious, or even fatal, consequences.
Pregnant women are especially susceptible to listeria infections. In fact, according to the Centers for Disease Control and Prevention , pregnant women are up to 10 times more likely to get infected by Listeria than the general population. Pregnant Hispanic women are 24 times more at risk.
This bacteria can be found in soil and contaminated water or plants. Raw fish can become infected during processing, including smoking or drying.
Listeria bacteria can be passed to your baby through the placenta, even if youre not showing any signs of illness. This can lead to premature delivery, miscarriage, stillbirth, and other serious health problems, according to the CDC .
Its definitely advised to avoid raw fish and shellfish, including many sushi dishes. But dont worry, youll enjoy it that much more after baby is born and its safer to eat again.
Need A Boost Of Fiber Try Hummus And Veggies
One of the unfortunate side effects of pregnancy can be constipation. Alongwith drinking enough fluid, getting good sources of fiber like vegetablescan keep you regular.
Vegetables also have antioxidants, phytonutrients, vitamins and minerals substances that protect the health of your cells and support your immunesystem, which is slightly lowered during pregnancy. And, when you dipveggies like carrots and broccoli into hummus, you get an extra helping offiber along with protein to keep you feeling full longer.
Choosing healthy snacks doesnt have to take a lot of effort. Prioritize nutrition during pregnancy by keeping your kitchen stocked with nourishing options. That way, when youreach for a snack it will be a good one for you and your baby.
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Milk Or Juices That Are Not Pasteurised
Drinking good amounts of milk and having fruit juices is how most people begin their day on a good note, and for pregnant mothers, it is even more important. But milk and juices come in variants, too, especially the non-pasteurised one. Pasteurisation is a process that takes care of various bacteria and microbes present in the substance. If the milk that you buy or the juice box you purchased is not pasteurised, the bacteria present in it could be harmful to you. And since they enter your body, they could easily find their way to the baby via the placenta and cause irreversible damage.
Unpasteurised Milk And Dairy Products
Most milk sold in shops, supermarkets and restaurants in the UK is pasteurised and fine to drink. The milk is heat-treated to kill off harmful bacteria that can cause food-poisoning from toxoplasmosis, listeriosis and Campylobacter.
You should avoid unpasteurised milk and products made from it, which are sold in some farm and health food shops. These products can include cream, yoghurt, goat’s and sheep’s milk or dairy products. If you only have access to unpasteurised milk, boil it before using.
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Dont Eat Unpasteurized Milk Products
Calcium is very important for growing babies, but moms have to be careful how they get their calcium from dairy.
Raw milk isnt recommended for expecting mothers since its unpasteurized. This means it hasnt been heated to kill bacteria that could make you ill.
Specifically, raw milk may contain the bacteria Listeria. It can lead to illness, miscarriage, or even life-threatening consequences.
Mountain Climbing: Medium Risk
Theres the fall risk, but also the altitude sickness risk. Exposure to high altitudes during pregnancy can affect your babys oxygenation, especially if youre not acclimated to them.
If you like the activity, you can try indoor rock climbingnot all centers will let you participate when pregnant, but its not automatically dangerous to do so as long as you’re experienced and your doctor has approved it.
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Deli Meat: Medium Risk
Cold meats, whether from the deli counter or the container of leftovers in your fridge, can cause listeriosis. Its rare, but during pregnancy your turkey sandwich could make you pretty sick .
Either skip the cold cuts or warm them up in the microwave first. If you heat them until theyre 165 degrees, theyre safe to eat.
Coping With Common Discomforts Of Pregnancy
Pregnancy produces many physical changes. Aside from weight and body shape, other alterations in your body chemistry and function take place. The heart works harder, your temperature registers slightly higher, body secretions increase, joints and ligaments are more flexible and hormones are altered.
Mood changes are common, resulting from a combination of hormonal changes and greater fatigue, as well as normal anxiety over body image, sexuality, finances, marriage roles and impending parenthood.
The following is a list of the most common discomforts of pregnancy and some guidelines for coping with them.
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Raw Seafood And Eggs: High Risk
Raw seafood or sushi containing raw fish is dangerous to eat during pregnancyit could be contaminated with all kinds of bacteria and parasites liable to make you severely ill during pregnancy. The same goes for raw or undercooked eggs.
Make sure all dishes containing seafood and eggs are fully-cooked, and opt for the California roll or a veggie roll at your favorite sushi place instead of the sashimi.
Liver And Other Foods Containing Vitamin A
Avoid liver and liver products, such as liver pâté and liver sausage. Liver products have lots of vitamin A in them. This can be harmful to an unborn baby. It is not safe to take multivitamins containing vitamin A or fish liver oils, such as cod liver oil. It is fine to eat low levels of vitamin A found naturally in foods like carrots. But it is important to avoid any foods that have vitamin A added . It is okay to use cosmetic products, like face cream, that contain vitamin A.
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Vegetables To Avoid During Pregnancy
RAW SPROUTS
If you arent entirely sure what a raw sprout is, here are some examples:
- Bean sprouts
Because sprouts are grown in a humid climate they invite bacteria such as salmonella and E. coli and since youre pregnant your immune system may not be able to fight off food poisoning, therefore, endangering your baby.
Thats why you shouldnt eat sprouts raw.
If you do have sprouts, buy fresh and make sure to cook them well.
Trying To Get Pregnant Don’t Eat Trans Fats
It should come as no surprise that a healthy diet is important when you’re pregnant. But it’s also super important when you’re trying to conceive, as what you eat can have a significant impact on your fertility. That’s what registered dietitian Kendra Tolbert told Glamour magazine, calling out trans fats found in fried foods, salty snacks, and some baked goods as one of the least optimal foods to eat as you work to bring a baby into being.
Specifically, trans fats can cause inflammation and insulin resistance, which in turn can lower your fertility. They can also damage your blood vessels, which can hinder the nutrients you need from getting to your reproductive system. Even men should avoid trans fats, as they can lower sperm quality and count!
That being said, you don’t have to avoid all fats when you’re trying to get pregnant, as the healthy fat found in wild salmon, avocados, and olive oil, for example, are good for fertility, according to U.S. News & World Report. Also, opt for full-fat dairy as opposed to reduced fat, but avoid unpasteurized soft cheeses. Low-fat dairy products may contain androgens, and soft cheeses could contain listeria.
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Foods To Avoid When Pregnant
6-minute read
There are some foods you should not eat when you’re pregnant because they might make you ill or harm your baby. Make sure you know the important facts about which foods you should avoid or take extra care with when you’re pregnant. The best foods to eat are freshly cooked or freshly prepared food.
Running Jogging And Pregnancy
Runners who continue exercising during pregnancy tend to gain less weight, have leaner babies and shorter labors. If you are experiencing any pregnancy complications, you will probably be advised to stop jogging. Check with your health care provider for specific recommendations related to running and jogging.
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Juice Made From Wheatgrass
The benefits of wheatgrass are tremendous to such a high degree that most women believe that a healthy pregnancy without consuming wheatgrass is a rarity. However, very few people know about the presence of various microbes and moulds present in wheatgrass. The conditions in which wheatgrass is harvested are usually damp and moist, making it a paradise for various microbes to thrive. Since wheatgrass juice is made from raw wheatgrass, these germs find their way into the juice which, when consumed, causes a massive imbalance in the nutrients present in your body.
Better Safe Than Sorry: Know Exactly What Not To Eat During Pregnancy With The Help Of A Certified Prenatal Nutritionist
When pregnant, be careful and find out exactly what not to eat during pregnancy. If there is anyone who can tell you accurately what foods to avoid while pregnant, its a certified prenatal nutritionist and dietitian. Ensure the safe delivery of your baby with the help of a professional. This will also guarantee your babys long-term well-being. If you do go through your pregnancy eating the right way for you, you can be confident that your newborn will be safe from diet-related complications and enjoy their childhood in good health.
Relying on hearsay and the internet is not the best approach. It is true that there are websites that offer legitimate advice, but each pregnancy is different. The foods that you eat should match your current health status, age, symptoms and lifestyle.
To be 100% sure, talk to a professional nutritionist. Having one near you will make you feel confident and safe whenever you get confused about your pregnancy.
Family Health Centers of San Diego specializes in prenatal counseling, as well as complete prenatal care for expecting moms. We have a team of professional and certified nutritionists and dietitians who will guide you through your pregnancy. Our commitment is to help you get through your pregnancy and ensure the safe delivery of your baby through a comprehensive diet plan and regular prenatal consultations.
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Vitamin D And Pregnancy
Vitamin D is essential for your babys growth and development and your own health during pregnancy.
We get most of our vitamin D from the sun. Ultraviolet radiation from the sun produces vitamin D in the skin and is the best natural source of vitamin D. Only a small amount of our vitamin D intake comes from our diet from foods such as eggs, oily fish, margarine and milks fortified with vitamin D.
Women at most risk of vitamin D deficiency are women who:
- have dark coloured skin
- wear covering or concealing clothing for religious or other reasons
- spend much time indoors.
You may need a blood test at the beginning of your pregnancy to assess your vitamin D levels. If so, your doctor will arrange this. Depending on your results, you might need to take vitamin D supplements. Your GP will discuss this with you. If you are considering taking vitamin D or any other supplements during pregnancy, always discuss it with your GP first.
Raw Or Partially Cooked Eggs
Make sure that eggs are thoroughly cooked until the whites and yolks are solid. This prevents the risk of salmonella food poisoning. Dont eat foods that contain raw and undercooked eggs, such as homemade mayonnaise. If you wish to have dishes that contain raw or partially cooked eggs, consider using pasteurised liquid egg. Dont use cracked or dirty eggs.
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Skin Care Products Containing Retinoids Formaldehyde And Hydroquinone: Medium Risk
We dont have a ton of evidence proving retinoids, formaldehyde, and hydroquinone are dangerous to a fetus, but experts suspect most products containing them do pose a risk.
If youve been a regular user of a product containing one of these ingredients and are struggling to find a safe substitute, talk to your doctorthey can work with you to find an alternative.
Supplements To Take During Pregnancy
In addition to the vitamins and nutrients discussed above, here are two of the best supplements to take while pregnant.
OMEGA-3 FATTY ACIDS
Doctors will often encourage their pregnant patients to take a fish oil supplement. Heres why.
Why theyre important: Omega-3 fatty acid stores tend to deplete quickly throughout pregnancy. Fortunately, omega-3 fatty acids provide DHA, one of its most biologically active acids.
DHA can help ease the risk for an early preterm birth . Additionally, low DHA levels can influence changes in brain function. Consequently, this can lead to genetic variations, decreased learning abilities, and impaired vision.
The benefits of taking omega-3 fatty acid extend to postnatal nutrition, too. Researchers suggest that rapid depletion of fatty acids during pregnancy and breastfeeding can contribute to the baby blues. In turn, taking this healthy omega can have a positive influence on maternal well-being.
Food sources of omega-3 fatty acids include:
- cold-water fish
- seeds
- plant oils
The ACOG recommends that pregnant and breastfeeding women eat at least two servings of fish or shellfish per week. However, pay special attention to avoid raw or undercooked fish. Additionally, you should also avoid fish with high mercury levels while pregnant.
That said, talk to your doctor about incorporating a high-quality fish oil supplement into your prenatal plan if you suspect youre getting enough DHA.
PROBIOTICS
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