Nutrition and Pregnancy

You'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.

Fitness Precautions During Pregnancy

While 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 Mothers

You 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.
* Store your pumped breast milk in a refrigerator, and transport it home at the end of each day in a cooler.
* Nurse your baby right before you leave for work each morning, and nurse again as soon as you get home.
* If you can't pump at work, you can continue to breastfeed, although your baby's caregiver will need to give her formula or stored breastmilk during your absence. Breastfeed as often as you can once you return home each day.

Childbirth Classes

With 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.

Benefits of Pregnancy Fitness

Is 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 Pregnancy

Determining 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 Problems

There 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.