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Proper Exercises During Pregnancy

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Being pregnant does not mean that it is time for you to rest and relax throughout this period. While you do need rest and relaxation, you have to keep yourself active during pregnancy. Exercising is one of the best ways to keep healthy and fit.

Exercising not only helps in improving your strength and muscle tone but also to adapt to the changes that occur due to pregnancy. You can join classes or consult your doctor regarding the same. In case of any pregnancy related complications, it is better not to do exercises.

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Benefits of exercising:

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  • It will provide you strength and energy to keep yourself active
  • As it is normal to gain weight in pregnancy, exercising will help you carry this weight
  • It will help you during labour and childbirth, as it prepares you for the physical challenges associated with them
  • It will allow you to have proper sleep
  • It will help to deal with mood swings which is very common in pregnant women
  • It will help you to get back in shape after childbirth

Some exercises you can do during pregnancy:

  • Walking: Brisk walking is one of the best ways to remain fit and healthy during pregnancy. This is one of the safe cardio-vascular workouts possible without putting stress on your ankles and knees. If you can walk 30 minutes daily, five times a week, it is perfectly good for your health.
  • Swimming: One of the best exercises with little risk of injury, swimming is safe during pregnancy. Swimming lets your legs, arms, heart and lungs to work out. Moreover, it helps reduce swollen feet and backaches. But if you don’t know swimming, it is not the best time to start this exercise.
  • Yoga: Yoga during pregnancy helps you improve your posture, flexibility, muscle tone, blood circulation and to relax. It may help you in maintaining blood pressure, as well. You can even learn methods to stay calm and relaxed during labour.

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  • Aerobics: Low impact aerobics can be done by pregnant women. It is better to join classes if you are planning to do aerobics during pregnancy. It will help you to strengthen your muscle tone as well as your heart and lungs.
  • Cycling: Cycling on stationary cycle is absolutely safe during pregnancy. This is the best way to strengthen your heart without putting much strain on your knees. Stationary cycles also reduce the risk of falling down.


Tips to follow while exercising:

  • Drink plenty of fluids and remain hydrated while exercising
  • Don’ t indulge in exercises that involve lying flat on the back or on the stomach
  • Avoid exercises that include heavy weights and straining
  • Don’t exercise to the point of exhaustion
  • Have healthy meals

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Images Courtesy:

http://kidshealth.org/en/parents/exercising-pregnancy.html

http://www.wikihow.com/Get-Better-Sleep-During-Pregnancy

http://www.momjunction.com/articles/steps-to-do-butterfly-exercise-during-pregnancy_00123123/

https://www.youtube.com/watch?v=2LTj7FZ520k

Allergies and Intolerances during Pregnancy – How to avoid them?

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Pregnancy is one of the most beautiful stages of a woman’s life. But being pregnant doesn’t only mean taking care of the baby, but taking care of self, as well. Taking care of self is one of the vital things during pregnancy. And, if you have allergies, you should consult your doctor regarding the same. Because when you stay fit and healthy, only then will the baby receive all the vital nutrients required for proper development.

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What is an allergy?

An allergy is a response by the body’s immune system to allergen, which may not be very harmful. Some people are sensitive to the allergens and get affected when exposed to them. Though most of the allergies are mild and don’t do much harm, some are severe and life-threatening. The life-threatening ones are known as Anaphylaxis. Food allergies are the most common form of allergy which occur during pregnancy.

Food Allergies and Food Intolerances

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Food allergies are not to be mistaken with food intolerances. Though seemingly similar, each has different signs and symptoms. But it is very difficult to differentiate between the two. The following will help you know the difference:

  • Food allergies occur when the immune system of the body reacts abnormally to certain foods. Food intolerances, however, don’t have an allergic reaction.
  • Allergic reactions happen quickly while the symptoms of food intolerance usually manifest a few hours after having food.
  • In case of food allergy, even a small amount of the food can cause allergic reaction. But the case is not same for food intolerance.

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Symptoms of Food Allergy:

  • Vomiting
  • Itching and tingling
  • Swelling of mouth, lips and throat
  • Constipation
  • Atopic eczema
  • Loose motion
  • Blood or mucus in stool
  • Tiredness
  • Poor growth


Symptoms of Food Intolerance:

  • Diarrhoea or loose stool
  • Bloating and tummy pain
  • Skin rashes and itching

How to Avoid Allergies and Intolerances?

Change in the hormonal level during pregnancy leads to change in allergy symptoms. Pregnant women should note the following to help avoid allergies and intolerances.

  • Avoid food that causes allergy and intolerance
  • Consult your doctor if you are allergic to certain foods
  • Take medications for allergy and intolerance as per your doctor’s advice
  • Check the medication information if it is suitable for use or not during pregnancy
  • Make a list of your allergic and intolerance factors
  • Inform emergency staff about your allergies
  • Ensure all your medicines are easily accessible
  • Avoid alcohol and smoking

Remember, it is very essential for pregnant women to take care of their own health along with the baby in the womb.

References:

http://patient.info/health/food-allergy-and-intolerance

http://www.babble.com/pregnancy/food-allergies-2/

http://www.allergyuk.org/causes-and-risks-of-allergy/allergies-during-pregnancy?cookieaccept=true

 

ZIKA Virus

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Introduction:

The Zika virus, a mosquito-transmitted disease, was first identified in the Zika Forest of Uganda in 1947 in the rhesus monkey. Eventually, it got transmitted to humans in 1952. This illness is transmitted by two species of mosquito — Aedes Albopictus and Aedes Aegypti. The Zika virus is similar to yellow fever, dengue, West Nile and Japanese Encephalitis viruses.

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Signs & Symptoms:

The time from incubation to exposure is not so clear but it lasts for 2-7 days.

  • The symptoms are a bit similar to dengue, usually causing mild illness which appears after some days of being bitten by an infected mosquito.
  • Mild fever, skin rashes, headache, muscle and joint pain, and pain behind the eyes may occur in an infected person.
  • Conjunctivitis, vomiting and malaise are some other symptoms of Zika virus.

 Modes of Transmission:

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  • Primarily, the Zika virus gets transmitted to humans through the bite of an infected Aedes mosquito, mainly Aedes Aegypti.
  • Unlike the Anopheles mosquito causing malaria which is active during night hours, the Aedes mosquito is extremely active during daytime; it can survive in both outdoor and indoor environment.
  • When a mosquito feeds on the blood of an infected person, it gets infected itself, transmitting the virus to other humans through bites.
  • Transmission through asymptomatic blood donors in whom RNA of Zika virus has been identified.
  • Possible transmission through sexual contact has also been reported.

Diagnosis:

A Zika virus infected person can be diagnosed through the following ways:

  • The presence of the Zika virus can be based on general symptoms such as mild fever, rash, conjunctivitis, pain, vomiting, uneasiness etc., Zika virus can be suspected through the patient’s place of living and history of travelling.
  • However, proper diagnosis is done by laboratory testing of blood, urine, saliva or other body fluids through the following tests:
  • PCR (Polymerase Chain Reaction) or by RT-PCR (Reverse-Transcription Polymerase Chain Reaction) for viral RNA
  • Serology Test


Treatment:

As the disease caused by Zika virus is usually mild, it does not require much medical attention. Those infected require proper rest, should drink plenty of fluids and take common medicines for fever and pain.

If the symptoms worsen, it is advisable to seek proper medical treatment. Currently, there is no vaccine or specific drugs available to fight the Zika virus.

Prevention:

To protect yourself from Zika virus, the following measures should help:

  • Avoiding mosquito bites is the best prevention.
  • Using insect repellent to kill mosquitoes.
  • Wearing light-coloured clothes that cover most parts of your body.
  • Sleeping under mosquito nets.
  • Covering water containers and emptying them from time to time


Microcephaly and Zika Virus:

Microcephaly is a neurodevelopmental disorder due to which babies are born with unusually small heads. The brains of these babies don’t develop properly during pregnancy or may stop growing in the first year of birth. Children infected with microcephaly experience problems like intellectual defects, developmental delays, hearing loss etc. It may also occur if a pregnant woman is malnourished, has diabetes or consumes alcohol.

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It is found that the rate of babies born with microcephaly in the virus-affected places is rising due to the possibility of pregnant women being infected by Zika virus.

Those travelling to infected areas should take all the preventive measures. Women planning to get pregnant or already pregnant and living in the affected areas should follow the measures strictly. Others should refrain from visiting these places so they don’t get infected.

Virus Affected Zone:

As per the update till 15 February, 2016, the Centers of Disease Control and Prevention (CDC) have warned about travel in the following areas with Zika virus transmission.

  • South and Central America: Brazil, Bolivia, Colombia, Mexico, Costa Rica, Paraguay, Panama, Venezuela Ecuador, El Salvador, French Guiana, Guyana, Guatemala, Honduras, Suriname and Nicaragua
  • Caribbean: Dominican Republic, Puerto Rico, Guadeloupe, Haiti, Jamaica, Barbados, Curacao, Saint Martin, Martinique and US Virgin Islands
  • Oceania: Samoa, American Samoa and Tonga
  • Africa: Cape Verde

Fatigue Problems During Pregnancy

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During pregnancy, most women experience extreme tiredness and fatigue. It is quite normal to feel tired during pregnancy as your body undergoes different types of changes,  and pains, aches, tender nipples etc occur. During the early and later stages of pregnancy, fatigue becomes very common. Some pregnant women experience fatigue throughout the whole pregnancy yet some don’t feel tired at all.

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Reasons for fatigue

Though the actual reasons for fatigue during early pregnancy are not known, it is assumed that  hormonal changes are the main reason. As progesterone is known to make one tired and sluggish, rapid rise of this hormone in pregnant women make them feel more tired. The hormonal changes results in a mess of stress level with the mental state taking a toll on the rest of the body making you feel tired. At the end of the first trimester, all these symptoms reduce to a great extent. If they still continue in the second trimester, it is advisable to consult your doctor.

Moreover, most pregnant women get affected with anaemic problems. The symptom of anaemia during pregnancy is fatigue. An expectant woman needs greater amount of iron for the baby and for the blood loss during the delivery.

Some other causes of fatigue may include the stress of becoming a mother, carrying twins, vitamin D deficiency etc.

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How long does fatigue last?

Fatigue is common in the first and third trimester, but in some cases it may occur in the second trimester, as well. You will gain more weight during the last months of pregnancy resulting in  trouble while sleeping, backache, leg cramps, heartburn etc. So, it is very natural to get tired and restless during the first three months and the last months of pregnancy.

How to reduce fatigue during pregnancy?

Though there is no prescription to reduce fatigue, doctors advise pregnant women to rest and relax.  The following tips may help you to prevent and manage fatigue during pregnancy.

  • Take rest as much as possible
  • Drink lots of fluids in order to keep hydrated
  • Take power naps in the afternoon to compensate loss of sleep at night
  • Eat small but healthy meals throughout the day which will help you gain energy
  • Do some deep-breathing exercises, some stretches or take a short walk every day
  • Include protein and iron rich food like whole grain bread, red meat, sea food, leafy vegetables
  • Go to bed early and try to get a good night’s sleep
  • Adjust your work schedule and be less busy during your pregnancy. You can ask your family to help you in household activities.

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Consult your doctor if the following occur:

  • Fatigue due to extreme thirst and hunger
  • Fatigue due to sore throat, swollen glands or fever
  • Excessive fatigue along with vomiting, nausea, increased urination etc
  • Fatigue due to depression or stress
  • Fatigue even after proper rest

Though it is pretty normal to be tired during the first and last trimester of pregnancy, at times it is advisable to consult your doctor. Taking proper rest is one of the best ways to get relief from stress and tiredness during pregnancy.

Top 5 Tips for Pregnant Women During Winter

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Winter

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During pregnancy, every woman, particularly in India, will experience the harshness of summer and winter. While many underestimate winter in South India,  it can be challenging for expecting moms irrespective of where they reside. These top 5 tips for pregnant women during winter will surely help in taking extra care of your baby and your health.

You might be longing for winter as you’ve had enough of the scorching heat and humid days, but be prepared to experience its peculiarities especially when you’re pregnant. The following points will help you gear up for the colder months and keep you safe from woes like infections, dryness and itchiness, etc. 

Top 5 tips for pregnant women during winter

 #1 Avoid dehydration

If you thought dehydration happens only during summer then remember winter air can also be dry, making your body overheated from within. Dehydration usually occurs when the body starts losing its fluid faster than its intake. During pregnancy, dehydration can be risky as it first affects the baby.

How dehydration is risky during pregnancy?

Water in an expecting mom’s body helps to form the placenta, through which the unborn baby draws its necessary nutrients. Besides, water also helps in forming the amniotic sac in the last stage of pregnancy; therefore it  becomes extremely necessary to stay well-hydrated.

#2 Protect yourself from infections

Winter also brings assorted infections including flu, cold and sneezing. Since you are pregnant you cannot simply take any anti-allergy pills or antibiotics. The best way to avoid cold and infections is by always keeping your hands clean. Unknowingly, germs get transmitted easily through our hands when we touch our mouth and nose.

It is recommended that pregnant women should get vaccinated against influenza. It is ideal to also get a whooping cough booster vaccine, on your doctor’s advice.

#3 Go in for layering

Instead of spending a fortune on an oversized coat that is pretty useless post pregnancy, it’s better to wear winter clothes in layers. Start with lighter layers underneath and end with a bulky sweater which you remove anytime the temperature goes up.

#4 Eat healthy

No matter the season, expecting moms should always take care of their diet. Extra attention should be given to what they eat in winter. Here are some Do’s:

  • Since winter blesses us with several types of fruit, try consuming them in plenty, especially as juice to stay hydrated.
  • Try to munch on Indian gooseberry (Amla), as it’s loaded with Vitamin C which not only helps fight against infections, but also acts as anti-oxidant and saves skin from dryness.
  • Add saffron to your milk. It maintains body temperature and boosts immunity.
  • Make sure you munch on a handful of nuts regularly as they are enriched with vitamins and natural oils. Since nuts are tasty, you can easily replace oily snacks with nuts.
  • Do not hesitate to have sweets such as patti, gajak, chikki, til ke laddu etc. While gud or jaggery gives you zinc and is healthier than sugar; til is a rich source of calcium.

#5 Do not cut off your exercise

We admit, winter makes you feel lazy and during pregnancy you wouldn’t want to come out of your blanket. Exercise during pregnancy is essential. So if you are not comfortable walking in the mornings then try going out for a brisk walk around 4-5 pm. You can also join a prenatal fitness programme where you can benefit a lot and stay healthy throughout your pregnancy.

Hope you found this post on top 5 tips for pregnant women during winter useful!