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Pregnancy Tips
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Hi, my name is Melissa Rudy, the Pregnancy Guru at LifeTips.
Enjoy these 171 Pregnancy tips. More added weekly! Announcing Your Pregnancy at ... | Nov 27, 2008
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Announcing Your Pregnancy at Thanksgiving
Depression During PregnancyWe’ve all heard of the “baby blues” — but what happens when the blues come before the baby? It’s estimated that for every 10 women, one or two will exhibit symptoms of depression during pregnancy. For those who are already predisposed to depression, the surge of pregnancy hormones can alter levels of brain chemicals and exacerbate the condition, known as antepartum depression. How do you know if you’re clinically depressed? Many of the signs can be attributed to other causes, which can make the medical disorder challenging to diagnose. The key is careful self-monitoring. If you experience any of the following symptoms for a period of two weeks or more, you should consult your obstetrician or health care provider: Breast Pumping TipsFor mothers who plan to continue breastfeeding their babies, returning to work after maternity leave presents some unique challenges. Just as you’ve finally gotten into the groove with nursing your little one, you’ll be forced to spend long hours apart, requiring you to pump throughout the day. Don’t panic—with the right preparation and some smart techniques, pumping at work can be quick and easy. While pumping for seven months with each of my two older daughters, I found the following strategies to be extremely helpful:
If you encounter any difficulty with pumping, contact a lactation specialist for help. Most obstetrical practices keep one on staff to assist new mothers with breastfeeding questions and issues. Performing Kick CountsAs you near the middle of your pregnancy, you’ll begin to experience those first wondrous flutters of your baby’s movement in your womb. Although they may be fleeting at first, those tiny stirrings will soon become unmistakable and frequent. Toward the end of your pregnancy, usually around the 28th week of gestation, your doctor or midwife will most likely mention “kick counts.” More and more often, medical practitioners are using kick counts as a means of monitoring your baby and ensuring a healthy level of activity. So, what exactly is a kick count, and how do you know if you’re doing it correctly? As the name implies, a kick count is a tally of the number of movements your baby makes in a given time period. Below are some tips for obtaining accurate results: • Always perform kick counts at the same time of day, ideally at an hour when your baby is typically the most active. Preparing to Return to WorkThe days after a new baby is born can seem interminably long, which makes it all the more strange that the first three months zip by in the blink of an eye. Before you know it, what once seemed like a never-ending maternity leave will be drawing to a close. With the right preparation and mindset, returning to work doesn’t have to be riddled with stress and anxiety. Below are some of the strategies that worked for me when I was faced with getting back in the corporate saddle after the births of my two older daughters:
Announcing Your Pregnancy at WorkWhile it’s usually a good idea to keep your personal life at a respectable distance from your professional persona, the two will ultimately collide when you become pregnant. After the excitement of the first few weeks, be sure to take the following into consideration when deciding when to clue in your colleagues: • Verify the results. It can be tempting to swoop in and share the news after the first home pregnancy test, but it’s an unfortunate fact that many premature positives turn out to be false. Before you make your announcement, get a blood test to confirm the results. Many women opt to hold off until the end of the first trimester, reducing the chances that they may need to share bad news if the pregnancy doesn’t endure. On the other hand… • Don’t wait too long. Out of courtesy to your boss, you should give him or her enough time to plan for your absence, which may necessitate hiring a temporary replacement or cross-training other employees. • Read the handbook. Before making your status known, it’s a good idea to review your company’s policy on pregnant employees and maternity leave. Your Human Resources department should have information on what you can expect regarding the duration of your leave, the amount of compensation, and what paperwork is required. If you work with someone who has already been through the process, ask them to share their experiences. • Resist a theatrical announcement. Instead of breaking the news to the entire department during lunch, request a private meeting with your boss and tell him or her individually. Be sure to come armed with as much information as possible, including your due date, expected length of your leave, and any ideas for transitioning projects during your absence. However and whenever you choose to make it known that you’re expecting, the announcement should set the tone for the rest of your pregnancy. By conveying the news in a professional, confident manner, and by letting your boss know that you’ll continue to contribute to the best of your abilities, you can help ensure that you’ll be treated with respect in the coming months. Staying Comfortable at WorkAs your body changes in response to your progressing pregnancy, especially during the second and third trimesters, you’ll likely notice that some common work-related positions and activities will become more challenging. No matter what physical demands your job encompasses, there are certain things you can do to enhance your level of comfort and avoid some of the most prevalent aches and pains experienced by expectant moms. • Sit with support. Nowadays, “ergonomic” office seating is all the rage, helping to ensure good posture and prevent the muscle strain that can come from sitting all day long. For pregnant women, many consecutive hours in a chair can result in discomfort. If you have a desk job, request an ergonomic chair with lumbar support, firm cushioning, and adjustable armrests. Well-Balanced Nutrition During PregnancyGood nutrition is always important, but when you’re growing a new life inside of you, it becomes even more essential. To ensure a smooth pregnancy, a successful delivery, and a healthy baby, do your best to consume a well-balanced diet with a variety of foods from each of the recommended groups. Most obstetrical dieticians recommend striving for the following balance each day: • 3-5 servings of vegetables When choosing your fare, try to select foods high in iron, calcium, and protein. Be sure to get the recommended daily dose of fiber, which helps to regulate the digestive system and ward off the constipation that can often plague pregnant women. Most doctors recommend avoiding fish with high levels of mercury. Above all, balance is key—by diversifying your diet into the right buckets, you’ll be effectively providing your baby with the right proportions of vitamins and minerals. Battling Fatigue During PregnancyGrowing a new life is an uncontested miracle, but -- as any mom can attest -- it takes its toll on your energy level. Especially during the first trimester, pregnancy can bring about a bone-weary exhaustion that sends many expectant moms longing to burrow back into bed and stay there. Although the fatigue can’t be avoided entirely -- after all, your body is working extra hard to fuel the growth of your unborn baby -- there are some things you can do to alleviate it. • Prioritize according to your energy level. If you’re most energized in the morning, plan to tackle your most draining tasks shortly after waking up. Conversely, if you’re a slow starter, you should try to schedule important items for after lunch. Changes in Your Body During the Third Trimester
Changes in Your Body During the Second TrimesterOnce the bone-weary fatigue and queasiness of the early weeks of pregnancy have abated, many expectant moms find the second trimester to be much easier in comparison. Even so, you’ll continue to undergo significant physical changes, many of which are more noticeable from the outside. Although you may be feeling much better, it’s important to monitor your body to make sure everything is progressing as it should be. As the second trimester draws to a close, you’ll be experiencing some of the most exciting aspects of pregnancy, including fetal movement and a real, honest-to-goodness baby bulge. Nutrition and PregnancyYou're pregnant so that means you can eat for two, right? Not really. Being pregnant does mean you need to pay special attention to your nutrition, however. You can enjoy that special, sweet treat, but your diet and pregnancy nutrition will also be your baby's diet and nutrition. * Eat a well-balanced meal every day. * Smaller more frequent meals may ward off indigestion and keep you feeling more energized all day. * Avoid too many sweets and an overload of carbs. * Focus on lots of fruits and vegetables, including plenty of protein filled legumes. * Don't forget the dairy products. If you are lactose intolerant, there are plenty of substitutes. * Get plenty of fiber in your daily diet. Always check with your doctor about specific foods to avoid, or if you experience any problems. Changes in Your Body During the First Trimester
Risk of Smoking During PregnancyWe all know smoking poses health risks—especially for women who are expecting. The smoke emitted from cigarettes contains thousands of toxic chemicals, including nicotine, tar, and carbon monoxide. But what exactly are the dangers of lighting up during pregnancy? The answers are sobering, especially considering that 13% of American women continue to smoke throughout their pregnancies.
Although you can’t reverse the damage that’s already been done as a result of smoking during pregnancy, it’s never too late to stop. The sooner a mother quits, the lower the chances of low birth weight, chronic conditions, and fatalities. A pregnant woman should also avoid exposure to secondhand smoke, which can cause some of the same risks to her unborn baby. Childbirth ClassesWith the number of classes available on childbirth, women have many options to choose from to help with labor and delivery. You can try Lamaze, Bradley, or hypnobirthing, just to name a few. The Lamaze childbirth classes support birth as a natural and healthy process. This method emphasizes that women have a right to have childbirth free of medical intervention, but they do not advocate against medical pain relief during labor. The Bradley method fully supports childbirth as a natural process and encourages women to diet and exercise during pregnancy and use breathing techniques to manage pain during labor. Hypnobirthing is lesser known, but growing in popularity. This method stresses using your mind to achieve a state of relaxation and eliminate fear, tension, and pain during childbirth. Fitness Precautions During PregnancyWhile pregnancy fitness is important to the health of you and your baby, there are some precautions that you should keep in mind. * If you haven't been regularly exercising already, see your doctor before beginning a fitness regimen. * Avoid rigorous bouncing, arching of your back, and any exercise which involves even mild abdominal trauma. * Maintain even, steady breathing while exercising. * During pregnancy fitness, do not lift your feet over your hips. * Do not do sit-ups that are past 45 degrees. * Don't do fitness exercises that require precise balance. * Be sure you always stretch before and after your fitness regimen. * Don't overdo it! Cut back on your exercise levels as your pregnancy progresses. Always check with your doctor before engaging in exercise programs, or if you experience any problems. Breastfeeding and Working MothersYou don't have to stop breastfeeding just because you've gone back to work. You can successfully breastfeed your baby and effectively do your work by following these tips: * If possible, find a quiet place to pump every two to three hours at work. Benefits of Pregnancy FitnessIs it really important for you to exercise while you are pregnant? What are the true benefits of pregnancy fitness and exercise? The answer to the first question is an emphatic yes! Exercising will make you feel better during your pregnancy. The benefits include the following: * Exercising improves balance which can be disrupted because of changes and weight gain in your body. * Exercising stimulates the right hormones in your body leading to a better emotional health. * Exercising helps to get your body in shape so that you are more prepared for labor. * Exercising strengthens your heart, which is already working overtime to support you and your baby. * Exercising also strenthens your muscles and your joints, getting you into better shape for labor and delivery. Pregnancy fitness exercises are important to your health and the health of your baby! Always check with your doctor before engaging in exercise programs, or if you experience any problems. Due Date Calculator and PregnancyDetermining the due date of your baby isn't an exact process. In fact, there are actually a small precentage of babies who are actually born on their due dates. Most obstetrician's offices have due date predictor charts and calculators to help you figure out the approximate date that you can expect your baby. The normal range of birth can fall anywhere from 38 to 42 weeks, however, making the calculation of a due date difficult to hit exactly. Most due date calculators take the first day of a woman's last period and add nine months and one week to determine the due date. Conception and Infertility ProblemsThere are over 2.1 million married couples in the U.S. who deal with infertility issues. Other women have sought fertility treatments, even though they might not have been labeled infertile. With so many women waiting until their 30's and 40's to begin their families, infertility is becoming a more prevalent issue. In about one third of infertile cases, the cause is unknown. The other two-thirds are typically split between male and female problems. If you are having problems with conception, contact your ob-gyn. He or she may want to refer you to a fertility specialist for further testing. Yoga During PregnancyYoga is an excellent way to stay fit during pregnancy. This safe, low-impact workout offers an array of benefits to women who are expecting: • Improves posture and muscle flexibility without putting excess stress on your joints Ideally, you should look for a yoga program that is designed specifically for pregnant women, as these will avoid exercises that could pose a danger to your unborn baby. During the second and third trimesters, you may need to use a chair or wall to ensure that you don’t lose your balance when assuming yoga positions. After the first trimester, be sure to avoid poses that require you to lie flat on your back, as this can restrict the flow of blood and oxygen to the fetus.
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