Best Health Tips » Pregnancy Care

Tips for Better Sleep during Pregnancy

admin — Sat, 11 Jul 2009 06:31:22 +0000

Sleep is essential for a person’s health and well being. A sound sleep is very important for keeping you healthy and live longer. Pregnancy often has a significant impact on a woman’s quality of sleep. Physical symptoms such as body aches, nausea, leg cramps, fetus movements and heartburn, as well as emotional changes (depression, anxiety, and worry) can interfere with sleep. Getting a good night sleep while you are pregnant can seem like an almost impossible task Lack of proper sleep during late pregnancy can significantly impact a woman’s delivery.

Here are some pregnancy tips for getting a good night sleep:

You should try to go to bed at approximately the same time each night so that your body begins to expect sleep.
Set the proper mood through the use of soft lighting, warm bath or good book before you go to bed. This will help you to wind down and hopefully make sleep come easier.
A massage is a good way to prepare for sleep and relaxation. Relaxation can help you leave the stresses and worries of the day out of the bedroom, allowing you to sleep better at night.
Drink lots of fluids during the day, but cut down before bedtime.
It can be difficult to find comfortable positions to sleep in whist you are pregnant. Use regular pillows to support your body. Special “pregnancy” pillows and mattresses may help you sleep better.
Gain some additional rest and relaxation by taking a nap.
Taking some gentle exercise during the day will improve blood flow, make you feel more relaxed and may help you to enjoy a deeper sleep.

Special Exercises for Pregnancy

admin — Thu, 09 Jul 2009 16:07:48 +0000

Women who exercise usually have a better pregnancy, in terms of being more comfortable physically and healthier for the duration of the pregnancy and afterwards. It can help you to manage all of those little things that come along with pregnancy, like nausea, weight gain, and stiff muscles. Exercise during pregnancy can help prepare you for labor and childbirth. Some exercises can help ease the pain during labor. They can also help relieve backaches and other discomfort. Most forms of exercise are safe during pregnancy. The most comfortable exercises during pregnancy are those that do not require your body to bear extra weight.

Special Exercises for Pregnancy are following:

Walking is a great aerobic exercise to follow during pregnancy. If you were not active before getting pregnant, walking is a great way to start an exercise program.
Swimming is great for your body because it works so many muscles. At the same time, it conditions the back and leg muscles gently. That is why it is believed to be the best exercise for pregnant women.
One exercise that can be done throughout pregnancy is the pelvic tilt, which strengthens abdominal muscles and reduces the arching of the lower back.
Kegels are the ultimate pregnancy exercise and they are so easy to do. Kegel exercises help to strengthen your pelvic floor muscles, which tend to loosen after labor. This can lead to incontinence and other complications. This muscle group is the one most engaged during labor. All you need to do is squeeze your pelvic muscles for a few minutes everyday.
Aerobics is a good way to keep your heart and lungs strong. There are even aerobics classes designed for pregnant women. Low-impact and water aerobics also are good exercise.

Benefits of Exercise during Pregnancy

admin — Mon, 06 Jul 2009 16:44:01 +0000

Exercise is important for us to remain healthy and active. Exercise can make us feel better, look better. Exercise can do so much for our bodies, like boosting our energy, increasing our muscle tone, and helping us to maintain a healthy weight. Exercise during pregnancy is an important habit to get into. Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best.

Benefits of Exercise during pregnancy are following:

Exercise during pregnancy can increase your sense of control and boost your energy level.
Exercising daily will help you sleep better by relieving the stress and anxiety.
Exercise during pregnancy can help prepare you for labor and childbirth by improving stamina and muscle strength.
Exercise makes you feel better by releasing endorphins; it also helps with emotional stress and potential depression.
Exercise during pregnancy can lessen your morning sickness.
Exercise controls weight gain, which in addition to physical benefits – enhances body image, confidence, and self-awareness.
Exercise also helps in managing or preventing gestational diabetes.
Regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain and walking improves your circulation.

How to Prevent Iron Deficiency In Pregnant Women

admin — Mon, 18 May 2009 00:27:21 +0000

Iron is a part of all cells and(as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Iron deficiency is a decrease in the red cells of blood as a result of lack of iron in the blood. Iron deficiency anemia is usually caused by a diet insufficient in iron or from blood loss. Iron deficiency is common in pregnant women, occurring in 35% to 75% because their volume of blood increases and because the growing fetus needs iron.

Iron deficiency can lead to an increased risk of premature delivery and a low-birth-weight baby. So it is necessary to prevent iron deficiency by taking sufficient diet and iron supplements. The amount of iron you need shoots up during pregnancy from 18 to 27 milligrams (mg) a day.

Most doctors recommend iron supplements for their pregnant patients. And because it’s hard to get enough iron through diet alone, the recommended amount of iron during pregnancy is 30 milligrams a day. Iron supplements are best absorbed if taken with foods rich in vitamin C, such as orange, grapefruit, or tomato juice.

Iron deficiency anemia in pregnant women and in infants after delivery is easily preventable by eating a balanced, nutritious, iron-rich diet and taking iron supplements as prescribed by your doctor. Pregnant women can get more iron from eating more iron-rich foods, from supplements, or from both. Medical care during pregnancy should include screening for anemia.