Most things you read will tell you to avoid any abdominal exercises during pregnancy. For obvious reasons, of course.  Especially in late pregnancy, it is important to not over strain your abdominal muscles. And if you have a high risk pregnancy, then doctors will likely limit exercise completely.

That being said, there are benefits of ab exercise during pregnancy. The most important thing to remember is that ANY AND ALL abdominal exercise that require you to lie on your back are to be avoided. Lying on your back reduces blood flow to you and the baby. However, there are some exercises that can help in other positions.

One of the most comfortable ways to keep your abdominal muscles strong (which will help during labor and deliver and recovery) is to get on all fours, keeping your back straight.  This position is also comfortable to relieve back pain. Once in this position, gently pull the muscles of your abdomen in and out, breathing along with the exercise.  It sounds easy and simple, and it is – but it is also effective.

If your balance is good, you can also do what is referred to as the superman pose. The superman pose is also on all fours, except for you lift your opposite arm and leg in the arm simultaneously and hold for a count of 5 seconds before releasing. Again, make sure that your back is flat, and that you aren’t arching your back in any way.

If you aren’t comfortable in any of these positions, you can do simple abdominal strengtheners while sitting in a chair.  Just place your hands on your belly, and imagine tightening and releasing the muscles of your abdomen. Doing this 5 – 20 times, depending on your ability and comfort level can go far in keeping your stomach muscles strong.

Another benefit to keeping your stomach muscles in shape during pregnancy is that you will relieve some of the pressure on your back. Most of the baby weight you carry is located in the front of your body, and if your stomach is weak – ALL of the pressure is placed on your back. This is just one reason so many women experience back pain during pregnancy.

Before you start any exercise program, check with your doctor or healthcare provider. Staying healthy during pregnancy will not only make your labor and delivery easier, but will speed up your post-delivery recovery time as well.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

WOW!  You have made it to third trimester. Chances are you are feeling a large range of feelings from excited and anxious to tired and stressed. Some things, such as getting regular exercise may be more difficult now. You also may have an increased appetite that seems hard to satiate – as your baby swallows up all of the nutrients he or she needs to grow. The third trimester is a period of rapid growth for your baby, and is also an important time to stay on course taking care of yourself and your own nutritional needs.

For the vast majority of women, most of the pregnancy weight gain occurs during the third trimester. This is just one reason that you want to avoid reaching for low nutrient, high-calorie snacks, even if you are craving them. Remember, the baby will take everything it needs first and foremost, and you will be left with the leftovers. This is why it is vitally important that you choose your foods wisely to keep your own energy levels high, and ensure your baby is getting what he or she needs.

The following snacks are not only packed with nutrients and complex carbohydrates but protein as well. Protein during pregnancy is very important. You should also be eating smaller, more frequent meals throughout the day to keep a constant stream of nutrients pouring into your body.  If you are looking for some quick and easy snack ideas that won’t be packed with calories and non-essential ingredients, look no further. (Good news, these are all easy, portable and quick to fix!) The third trimester nutrition guide!

• Half a bagel with cheddar cheese. The cheddar cheese is packed with protein, and the bagel is full of carbohydrates that will keep your energy levels up. You can also try a bagel with low-fat cream cheese spread. This snack is quick and easy to fix and portable.
• Apples and bananas are literally perfect pregnancy foods! Not only do they have extra fluids and natural sugars to give you an energy boost but they are packed with nutrients. And their the easiest to take along – they need no preparation!
• Almonds! If you are not allergic to nuts, almonds are the very BEST choice for you eat during pregnancy. A handful of almonds can give you a lot of protein and energy and normally very easy on your digestive system.
• A pear and some cheddar cheese. Fruit and cheese makes a great power snack that you can grab on the go. And it will keep you satiated, because not only is it sweet, but the cheese is salty as well.
• Carrots, celery, cucumbers or even breadsticks dipped in healthy spreads such as hummus. You can find some very tasty varieties of hummus in your grocery store deli aisle, and you will be surprised at how good they taste. Plus, you can never go wrong with veggies.
• Whole wheat toast or crackers with cream cheese spread or cottage cheese. These are also powerful snacks that you can eat on the fly.

Also, remember to keep snacks such as crackers and fruit handy in your purse at all times. The most important thing to remember during the third trimester is that you don’t want to be hungry. Eat often enough that you never feel starved, and you will feel less likely to binge eat or grab foods that are unhealthy.

What was your favorite late-pregnancy snack?

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

The term dieting means different things to different people. For some, reducing the number of biscuits in one sitting is considered a diet, but for others, it’s only a diet if it means eating nothing but cabbage soup for a whole month. The latter is best avoided during pregnancy, because your developing baby has a whole host of nutritional needs not covered by boiled cabbage.

Dieting during pregnancy is not recommended, and women are advised to avoid weight-loss regimes during this time. It is important to remember, however, that overeating should also be avoided. Gone are the days of ‘eating for two.’ In fact, you should only increase your calorie intake by about 200 calories during the final trimester.

What should I be eating?
You shouldn’t be trying to lose weight or eating for two, instead you should be focusing on eating a healthy, balanced diet. You should try to eat a variety of fresh fruit and vegetables each day, and reduce the number of empty calories you eat. Empty calories – for example, sodas, chocolate bars and crisps – contribute to your daily calorie intake without providing any notable nutritional value.

Staying healthy
Staying active during pregnancy can help you to keep your weight gain at a healthy level. You should aim for 30 minutes of exercise each day, and this could be something as simple as walking from work. Swimming, yoga and pilates are also great exercises recommended during pregnancy.

How much weight should I put on during pregnancy?
Your healthcare provider is best placed to answer this question, but as a general rule, this depends on your pre-pregnancy weight. Your healthcare provider will have calculated your BMI at your first appointment, and used this to determine your healthy weight gain:

• If you were underweight, you should aim to put on between 28 and 40 lb by the end of the pregnancy.
• If you have a healthy BMI, you should aim for 25 to 35 lb.
• If you were overweight pre-pregnancy, you should aim for 11 to 20lb.

Your healthcare provider will weigh you at various points throughout the pregnancy to monitor your weight gain. Any concerns will be flagged, and, if needed, you will be offered appropriate advice and support. If you feel worried about weight gain, whether too much or too little, speak to your healthcare provider. They are best placed to offer you tailored advice based on your unique situation.

Try our Pregnancy Weight Gain Calculator to see how much weight you can expect to gain during your pregnancy.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

We are all adults here and while the word ‘herpes’ may cause shame and embarrassment, the truth is it more common than you think. According to the US Centers for Disease Control and Prevention (CDC), the reality is that as many as two thirds of the population is likely infected with some form of herpes.

What is it?

Essentially, herpes is a virus that lies dormant in your body until you are under stress or turmoil, or your immune system is compromised. For most people afflicted with herpes who receive medical attention, controlling the spread of the disease and managing the disease become a part of daily life. These people can live long, healthy and sexually-active lives without much backlash.

Will it harm my baby?

For women living with herpes who are pregnant, the biggest risk is passing the virus to their baby. This occurs if you are newly infected during the third trimester of pregnancy, or if you are having an outbreak when you go into labor. According to the CDC, women who have herpes under control, and who are not having an active infection during labor and delivery have less than a 1% chance of passing the virus to their baby. On the flip side, if the virus is ‘shedding’ or otherwise active during labor – many doctors will suggest that you have a cesarean birth to avoid infecting your baby. The American Congress of Obstetrics and Gynecology (ACOG) recommends all women 36 weeks pregnant with a history of herpes take an oral anti-viral medication during the last month of pregnancy to lessen any chances that you will have an active infection when labor starts. This medication is considered safe for pregnant women, with no known side effects to your developing baby.

What can I do if I have herpes?

The biggest thing is for you to be honest with your practitioner during your pregnancy. While you may feel embarrassed, your doctor has likely dealt with a large number of pregnant women who have herpes. So if you have it – even if you haven’t had an infection for years – tell your doctor. This way when you have your exams, your provider can check for active lesions and you can be armed with the information you need to protect your baby.

The good news is that after your initial herpes infection, your body develops anti-bodies to the virus. These antibodies are passed onto your baby in the placenta, which is why experts believe your risk of passing the virus to your baby is low. Still, erring on the side of caution is your best defense. If you are having a difficult pregnancy that leaves you with fatigue or weakens your immune system, remember that an outbreak is highly possible. If you get an infection during pregnancy, call your physician for guidance. Above all, take strides to take care of yourself during pregnancy.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

As soon as you found out you were pregnant, you probably started to look for ways to improve your health. Many women find that pregnancy gives them a renewed interest in healthy eating, exercise and clean living. All of a sudden your body goes from being taken for granted to having the ability to create and sustain life. Some women describe pregnancy as giving them a deeper respect for their body. With this in mind, now is the perfect time to improve your health.

1. Take your vitamins – lots of people have a dusty tub of vitamins in the cupboard that they take sporadically when they stumble upon them looking for the oregano. Now that you’re pregnant, you should start taking your vitamins seriously. Invest in some vitamins specifically formulated for pregnancy – these have higher levels of folic acid and iron than regular vitamins. You should take the vitamins daily during the first trimester, and can continue even longer if you wish.
2. Eat a heathy diet – now is the perfect time to cut down on take aways, reduce your intake of fatty foods and up your fresh fruit intake. There’s no need to eat for two. In fact, you only need to be eating an extra 300 calories per day by the end of the pregnancy – that’s the equivalent of two slices of buttered wholemeal toast.
3. Exercise – if you exercised before you became pregnant, then you should aim to continue exercising throughout the pregnancy. If you’ve never exercised before, then now is the perfect time to start. Your pregnancy, and your baby, will both benefit from regular light exercise. Walking, swimming and yoga are firm favourites amongst mums-to-be.
4. Cut it out – there’s a whole host of things you should avoid during pregnancy – smoking, alcohol and drugs are the most notable. You should also avoid certain foods and medications. Speak to your healthcare provider and find out what you should cut out. If you need help to quit smoking or drinking, ask for it – there’s plenty of help available.
5. Up your fluids – during pregnancy, you may find yourself feeling thirstier than usual. Increase your fluid intake to ensure your body is getting enough fluids. The healthiest drink you can choose is water.
6. Get some zzz’s – if you’re feeling sleepy, have a lie down. You are growing a whole other person, so don’t beat yourself up for falling asleep on the sofa. If you are tired, it’s because your body needs to rest. You might be surprised just how much sleep you need, especially during the first trimester, but try to get as much as you can to help you feel and stay healthy.
7. Don’t overdo it – thanks to pregnancy hormones, you are more susceptible to muscle sprains. Take it easy to avoid ending up with unnecessary aches and pains. If you have a physically demanding job, ask to relinquish some of your more hazardous duties. Lifting boxes, pushing heavy loads, even lifting your toddler may cause sprains, so be cautious or even avoid doing these things.
8. Talk about it – you may feel during pregnancy you are expected to be happy, excited and blissful at your approaching motherhood, but it’s not true for everyone. Hormonal mood swings, financial worries, concerns over the birth, and even uncertainty about what kind of mother you will be are all to be expected during pregnancy. Don’t keep all of your worries bottled up inside, but instead find someone you can talk to. You could talk to you partner, friends or even an online community of pregnant women. Your emotional health is just as important as your physical health, so please do seek help if you feel you need it.
9. Relax – pregnancy can be an overwhelming time. You may feel you can’t possibly get everything done in time, and this might lead to feelings of stress. Dedicate fifteen minutes each day (more if possible) to relaxing. Meditation, yoga or even simply taking a warm bath are all great ways to unwind at the end of the day. Clear your mind, stop thinking about your to-do list, and let yourself focus on you and your developing baby.
10. See a professional – you should contact your healthcare provider as soon as you discover you are pregnant, or even before you start trying. Your healthcare provider will be able to provide you with the information to allow you to enjoy a healthy pregnancy. Your healthcare provider will be your go-to person for the next nine months, so the sooner you get to know each other, the better!

What else are you doing to enjoy a healthy pregnancy?

Written by Fiona, proud owner of a toddler, @fiona_peacock

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This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Maintaining a healthy lifestyle and staying away from bad habits is definitely one of the most important things every individual should take seriously. For pregnant women, however, it is much more important to break bad habits, even if they find it very difficult. Now that you are pregnant, it is no longer about your health only; it is your baby’s health at risk, as well.

Many of your bad habits may cause harm to your baby, resulting in disease, growth issues and brain damage. So, if you want your baby to be healthy and strong, work to control the following habits to have a healthy pregnancy:

Smoking

Of all bad habits that can harm your baby during pregnancy, smoking is probably the worst one. It can inhibit the required amount of oxygen from reaching your baby as it affects the circulation of blood in your body. Lack of oxygen to your baby can result in miscarriage, stillbirth, possible lung infections, or a weak heart for the baby. No alternatives in the form of patches are any less damaging so this is one habit you need to give up completely when you get pregnant.

Alcohol and Drugs

Alcohol during pregnancy is also dangerous. Alcohol has the ability of passing through your placenta and reaching the baby directly. It is like your baby is consuming alcohol already and that can cause various developmental issues with him or her. It’s much better to be safe than sorry and keep alcohol at bay while pregnant. In addition, drugs of any type that are not approved by your doctor can be outright dangerous to your pregnancy.

Eating Junk Food

While you may be having weird cravings at all times of the day, sticking to a healthy diet is very important during pregnancy. Junk foods that have high levels of fats and sugar are related to several birth defects. Improper foods consumed during pregnancy can cause blood pressure issues, elevated cholesterol levels, and high sugar levels.

Consuming Caffeine

Too much caffeine taken during pregnancy can be harmful for your baby as well. It can increase the chances of miscarriage and may also cause low birth weight. The highest level of caffeine you can consume each day is 200mg but it is still recommended for you to avoid it. The most common sources of caffeine include coffee, tea, chocolate, colas, energy drinks, and some pain killers.

Lack of Sleep

During pregnancy, it is very common for women to feel extra sleepy all the time. Even if you didn’t sleep much before, you will feel the need to take a nap more often now that you are pregnant. So, when one of these urges occur, listen to your body’s signals and abide by them. Resting and taking occasional naps during pregnancy can leave you feeling more energized and refreshed. Usually, you are only going to experience this during the first trimester, so take it easy.

Have a healthy lifestyle if you want your pregnancy to progress smoothly and if you don’t want any harm to come to your baby. It is better to be safe than sorry, especially when it’s the health of your baby on the line.

Written by Manal, first time mom and writer

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Even if you are wishing for a smooth and easy pregnancy, there are many kinds of discomforting aches and pains that you may experience. Most of these discomforts are caused by the changes that are taking place in your body, such as the stretching of muscles and the increasing heaviness of your uterus. While you might be feeling highly uncomfortable due to these pains, they are very normal and not something to be alarmed about.

What Types of Pains and Aches are Common in Pregnancy?

Headaches Most of the time, experiencing a headache due to increased tension and stress is very common during pregnancy. They can also be caused due to high blood pressure, so if they happen often or are accompanied by other symptoms, let your doctor know.

Hemorrhoids Hemorrhoids are caused due to unusually swollen blood vessels in the lower rectal area. They can cause anywhere between a slight ache or extreme pain, and can often lead to slight bleeding. Often they are quite itchy.

Heartburn Heartburn or acid indigestion is a common problem during pregnancy that results due to the hormonal changes that you undergo during this period. If you are having cravings for spicy food, you might experience such pain more often.

Leg Cramps Leg cramps are also quite common during pregnancy. They might be caused due to the increasing weight of your belly and the pressure exerted on your legs from your growing uterus.

Lower Back Pain As your belly expands during pregnancy, gravity pulls you forward, and this can lead to aches in the lower back area. These types of aches might also be caused due to the hormonal changes and might extend to the pelvis and buttocks area.

Round Ligament Pain Round ligament pain occurs in the lower abdomen or groin area of the body, usually after the start of the second trimester. You might experience a dull ache in the area for long time periods while occasionally experiencing a sharp stab of pain.

Carpel Tunnel Syndrome Due to the hormonal changes and extra fluids in your body during pregnancy, you might suffer from carpel tunnel syndrome which causes swelling and numbness in the hands.

How to Deal With These Aches and Pains

Completely avoiding these pains during pregnancy is not usually possible. However, you can definitely look for possible relief by being careful and adopting some habits while you are pregnant. Here are some tips that can help you keep away from most of these pains:

• Maintain straight posture while sitting and use pillows to support your back.
• Lie down and lift your feet up on a pillow to regulate blood flow and avoid clotting.
• Make a regular exercise regimen to follow throughout your pregnancy or take a walk every day.
• Wear flat and comfortable shoes and avoid flip flops and high heels.
• Maintain a healthy diet.
• Take a bath in warm water to relieve muscle pain and tension.
• Get a massage if you are experiencing back or leg aches.

If you are experiencing severe or persistent pain, you shouldn’t hesitate in consulting your medical practitioner. Trust your intuition – it is better to be careful during pregnancy to avoid any complications.

Have a comfortable, smooth and safe pregnancy!

Written by Manal, first time mom and writer

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Did you know that while you may be currently on your period, according to the pregnancy calculator – you may be already 5 days pregnant?

If you are trying to conceive (TTC), this is pretty big news.  And it also means that the health of your body right now, and your habits – can have a large impact on your chances of conceiving.

It is also time to consider having some well check ups with your doctor. If you know you want a baby and are actively trying to conceive, the time to get healthy and be your healthiest is right now! So what tests should you have?

The first thing to do is have a regular visit with your doctor. If you have not had your annual pap smear, go ahead and do it now. Also, it is a good idea to get a CBC (general blood count) to make sure that you don’t have any underlying infections or illness. If you have been struggling with getting pregnant, getting a thyroid work-up, including a T4 test, is also beneficial. Sometimes, an underactive thyroid can throw your hormones off balance just enough to make getting pregnant difficult.

Another blood test to have is a Rubella blood test. The rubella test will indicate whether or not you have antibodies against the German Measles. IF you are infected with the rubella virus during pregnancy, there are risks to your unborn baby and your chance of miscarriage is higher. Some women may have to get an MMR vaccine, if they were not vaccinated as a child or if the anti-body levels are not high enough.

It is also important to check for any sexual transmitted diseases. They will look for infections such as chlamydia, genital warts, herpes and other human papilloma viruses. Even if you have had the same sexual partner for an extensive period of time, these STD’s can lie dormant and go undiagnosed for many years. And, they can complicate your pregnancy and your health if you have them during pregnancy. Now is NOT the time to be embarrassed about asking your doctor for a thorough exam.

This is also a great time to start taking prenatal vitamins. Prenatal vitamins NOW will ensure that your body has the appropriate levels of vitamins and minerals that are essential to pregnancy. And since they may make you a little nauseous at first – starting now can get you accustomed to it BEFORE pregnancy morning sickness sets in.

Of course, you should also avoid alcohol and tobacco products, make sure you are getting enough sleep, continue to exercise, eat well by limiting sugar and caffeine, and drink plenty of water.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2014. All rights reserved.