The miracle of life begins upon conception of your baby, and continues to amaze as the months go by. As parents, you naturally wonder about the development of your little one during pregnancy. You probably want to know what your baby is doing at every stage: how big is he or she? can the baby hear or see? does he or she have hair? Here are some basics:

Week 1-4

Most women do not know that they are pregnant from day one. It’s often very difficult to know that exact date of conception. Most health care providers calculate your due date by counting 40 weeks from the first day of your last menstrual period (LMP). According to this method, they date the beginning of your pregnancy two weeks before ovulation. If your cycle is longer or shorter than average, this date may be less-than-accurate. At the moment of conception, your child’s gender and most of the inherited characteristics have been set. After fertilization, the embryo travels from the fallopian tube and implants itself in the uterus.

Week 4-10

This period of the development poses the greatest risk to your baby. During this time, all the internal organs, the spine, the legs and arms, and the heart start to develop. His heart starts beating, and his arms and legs grow and begin developing toes and fingers. Your baby is able to open and close his mouth, turn his head, make a fist, and kick (though you won’t feel those movements for quite some time). Reproductive organs also start to develop, but the baby’s gender is still hard to determine on an ultrasound at this point.

Week 10-20

Your baby starts to inhale and exhale small amounts of amniotic fluid, helping his lungs to develop. His ears start to develop and his head is still bigger than his body. But, do not worry! It will even out as he grows. The risk of miscarriage also decreases after week 13. The baby grows rapidly and his eyelashes, fingernails, and vocal cords develop.

Week 20-28

At this stage of development, his head and body seem to even out, so he doesn’t look so top-heavy! His eyebrows, hair, and toenails begin to grow, and his teeth start forming under the gums. Fine, soft hair (called lanugo) begins to grow, and a white, creamy covering (called vernix caseosa) develops all over his body. Both of these protect baby’s skin while he is in utero. During this time, you can probably feel your baby move. He is also able to open his eyes.

Week 28-40

In the third trimester, your baby grows significantly. During this time, your baby’s vision and hearing will develop further. The baby reacts to light directly on your abdomen, and hears and recognizes your voice. Taste buds are now present on his tongue and he learns how to swallow. Amniotic fluid even takes on strong smells from your diet! 

Sometime between 38 and 42 weeks, your baby will make his grand entrance into the world, and you will finally get to see all you had wondered about during his development.

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 2018. All rights reserved.

If you browse a list of the most stressful life events, you’re sure to find moving house listed near the top. Looking for houses, dealing with solicitors, saving for fees – every stage seems to bring yet more things to worry about. If you’ve battled through all of that stress, and have made it to moving day, you may be wondering how you can ensure the day passes as smoothly as possible. After all, if moving house makes it into the top five, pregnant and moving house must be even more difficult.

It’s all in the planning

The best way to reduce stress, is to plan the move thoroughly. Work out what you can pack in advance, and start packing it. Clearly label all of the boxes so that the removal men know where to put them, and you know where to find things in the new house. Try to pack logically, and keep boxes organised by room, so that unpacking is a little easier.

Leave it to the professionals

A man with van is no friend to a pregnant woman. If your budget will stretch to it, hire a removal company to take care of the move. They will take care of everything, and leave you feeling worry-free in the hands of the professionals. If money is no object, you could even pay them extra to do all of the packing and unpacking for you.

Call in favors

Pregnancy is no time to be moving home single-handedly. Call in reinforcements in the form of your long-suffering friends and family. Whether you need help packing, filling boxes, or choosing new furniture for your house, your friends and family will be more than happy to help. After all, they’ll be able to remind you of their assistance when that adorable baby is born and they fancy a cuddle.

Avoid heavy lifting

Pregnancy hormones cause all of your ligaments and tendons to relax, leaving you at risk of muscle strains. You should avoid lifting heavy weights during pregnancy because of the risk of aches, pains and muscle strains. If you are shifting boxes, be sure to practice good body mechanics – bend at the knees not the waist, carry packages close to your body, and lift with your thighs not your back.

Listen to your body

Moving day will probably be long – an early start, a late finish, and lots of hard work and stress between. You need more rest during pregnancy, and may find yourself exhausted on moving day. Listen to your body, and rest when you feel you need to. Make sure you have somewhere comfy to rest, and that you can rest undisturbed in a quiet room if necessary.

Keep your hospital bag close

If you are nearing the end of your pregnancy, keep your packed hospital bag somewhere handy at all times. You never know when you might go into labor, but if it does happens, the last thing you need is a mad scramble to try and find your bag.

Avoid fumes

You may want to take extra caution around chemical and paint fumes during pregnancy. If the new house will need a mammoth clean before you move in, you may be best hiring the professionals for this job. Alternatively you could ask friends and family to help out. Keep windows open until the cleaning fumes have cleared up. If you’re planning to paint, you could opt for eco paints that don’t contain Volatile Organic Compounds (VOCs). VOCs are released into the air during and after painting, and can cause headaches and dizziness.

Moving to a new area

If you are moving to a new area, you will need to sign up to a new healthcare provider. Do this as soon as possible to ensure you receive continuous care throughout your pregnancy.

You may also want to make some new friends. Prenatal classes, bumps and babies groups, and local community groups are great ways to get in touch with other moms-to-be in your local area.

Good luck for moving day. Remember, listen to your body and rest as often as you need to. Sit back, relax, and consider yourself more of a project manager than a mover. Enjoy your new family home.

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 2018. All rights reserved.

Experiencing cramps while pregnant can be a cause of alarm to expecting mothers. The cramping can vary from mild to severe, but are just often a sign of the stretching and growing uterus. However, there are cases in which cramping may be caused by a serious problem. So, should you be concerned if you experience cramps? Here are some of the common causes of cramps so you can decide whether they are normal or if they need more attention.

First Trimester Cramps

Implantation Cramps If you experience cramping 8 to 10 days after ovulation, you may be experiencing cramping as a result of implantation.

Stretching Uterus Another cause of cramps in the first trimester can be the stretching and expanding uterus. The pain occurs when the ligaments that support your uterus stretch. Don’t worry! Your body is only preparing itself for your growing baby.

Miscarriage If you experience cramping accompanied by spotting or bleeding, you should contact your health care provider immediately. This is a possible warning sign of miscarriage. However, spotting or bleeding does not always indicate a miscarriage, some women with bleeding during their first trimester continue to have healthy, happy babies! But with every bleeding, you should always inform your doctor.

Ectopic Pregnancy Cramps in the first trimester can indicate an ectopic pregnancy. It is serious condition and needs immediate medical attention. As soon as you experience cramping accompanied by spotting or bleeding, and abdominal pain on one side, contact your health care provider.

Other causes of cramping during early pregnancy include gas pains and constipation.

Second or Third Trimester Cramps

Round Ligament Pain Round ligament pain is a mild pain often experienced during the second and third trimester. It occurs as the uterus continues to stretch and grow, pulling on the ligaments of the abdomen and pelvis.

Preterm Labour If you experience cramping accompanied by back pain and mild to severe diarrhoea, and you haven’t reached 37 completed weeks, you may be having preterm labour. Immediately contact your health care provider or go to the hospital.

Braxton Hicks Contractions You may experience cramping caused by irregular, intermittent, ‘practice’ contractions.

Early labour If you are close to  your due date, cramping and back pain are common symptoms of early labour.

Since it can be hard to differentiate normal pregnancy cramping from a warning sign, it is best to discuss any cramps during pregnancy with your health care provider.

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 2018. All rights reserved.

Exercising during pregnancy is definitely recommended, but not all pregnancy exercises are created equal.

According to the American Congress of Obstetrics and Gynecology (ACOG), healthy pregnant woman should be encouraged to engage in 30 minutes of mild to moderate exercise each day. Of course, any exercises that involves the risk of falling, heavy lifting, or harsh movements of the torso or joints should be limited due to the risks they can have to the pregnancy. Furthermore, pregnant woman who are just initiating an exercise program should do so under the careful consideration of their health care provider. In other words, the days after finding out you are pregnant is not the time to start training for a marathon.

The benefits to exercise during pregnancy are immense. And while you may be feeling so fatigued that going out for an evening walk may be the last thing you want to do, the reality is that exercise can actually help your body to release endorphins which will in turn, give you more energy. Exercise can also help you to regulate your weight gain, and can ensure that you are in good shape come labor and delivery.

Unfortunately, as pregnancy progresses you may feel too large, or too cumbersome to engage in aerobic activities and may find that simple things such as walking, are hard on your back or increase the swelling in your feet. And this is precisely where swimming comes in.

Swimming is perhaps one of the best exercises that a pregnant woman can engage in. For one thing, when your pregnant body is in the water it is fully supported by the water, which means that your back, ligaments and joints are not carrying the weight of your body. Additionally exercise in general, and swimming in particular because it utilizes the large muscle groups of your body, helps to keep your blood flowing properly and can help alleviate some of the circulation problems that many women experience during pregnancy. When your blood is circulating and flowing properly, nutrients are delivered more efficiently to your baby. Additionally, the exercise increases your oxygen production to both you and your baby. And unlike running or walking or bicycling, the swimming is not harsh on your body and doesn’t involve any jarring or excess pressure on the joints.

Another benefit to swimming is that you will be less likely to overheat while exercising. Pregnancy can cause immense changes in body temperature and your body’s tendency to sweat, which can make it easy to dehydrate when exercising outdoors. In the swimming pool, you are able to maintain a more comfortable (and safer) body temperature. However, it is important that even while swimming which exerts energy that you stay hydrated before and after exercise.

Recently, there have been some reports that swimming in chlorinated pools can be harmful to the developing fetus due to chlorine levels in the pool. However, according to research from Dr. Mark Nieuwenhuijsen of the Department of Environmental Science and Technology at Imperial College in London, “there is no scientific evidence that a woman can be harmed during pregnancy by the chemicals in pools or their by-products.” Pregnant women should take care to shower off before and after swimming (as should non-pregnant swimmers), avoid hot tubs and scuba diving, and realize that the benefits of swimming during pregnancy far outweigh any far-fetched reports otherwise.

If you would like to keep in shape and are looking for a prenatal exercise that is safe, effective and comfortable while pregnant then you should consider swimming. Talk to your health care provider beforehand and look for classes in your area that are specifically designed for pregnant woman. Not only will you get the exercise you need, but you might make some good friends along the way.

Written by Stef, Mother of 4 @Mom-Spirational

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 2018. All rights reserved.

The moment you break the news of your pregnancy to the world, everyone will start making guesses about whether you are having a little boy or a little girl. Truth is, gender prediction is something just about everyone feels they are a ‘professional’ at, and many folks will use antiquated methods to try and figure out the gender of your baby.

Funny thing is, that in this situation – everyone who interjects has a 50/50 chance of being right, so the odds are definitely in their favor.

Whether you find out the gender of your baby or not is a personal decision. Most often, the ultrasound tech will be able to decipher the gender of your baby through routine ultrasound after the 16th week of pregnancy. That being said, there are some fun gender prediction methods (also with a 50/50 chance of being right) that are fun to look into.

Of course, there is the Chinese Gender Prediction Method. In this method, the gender is based upon your age and the month of conception. (Personally speaking, it was never right for me). Another fun way to ponder the gender of your baby is to see whether you are carrying your baby high or low. In late pregnancy, many people believe that if you are carrying your baby bump low – then you will be having a boy.  High, and you need to break out the pink bows.

Faster heartbeats heard during a routine Doppler test are also said to indicate that you are having a girl. If the baby’s heart beats more than 140 times per minute, this ‘could’ indicate that a girl is in your near future. Believe it or not, Drano – the popular pipe cleaner has been affiliated with gender prediction for decades as well. The theory goes that if you pee in a cup and then pour 1 tablespoon of Drano in it, it will turn either green or blue. Green equates to a girl while blue, typically – means you will be having a boy.

Yet another way people decide baby gender is based on whether or not the pregnant mama is having pubescent like acne. The old saying goes that a baby girl steals all of her mother’s beauty, and therefore pregnant mom will break out like a teenager.

Of course, there is also the ever popular baby shower trick with your wedding ring. (Any ring will do) Take off your wedding ring, tie it to a string or fishing wire and then hold it over your belly. If the ring goes in a circle then legend has it that you are fit to have a little boy. If it rocks back and forth, a girl.

At the end of the day (and your pregnancy) the big reveal will be the only method that is 100% accurate when it comes to gender prediction. Even so, it can be a lot of fun to sit back and dream during your pregnancy. And if you don’t want to wait – then your best odds at getting it right are to ask your ultrasound tech.

Written By Stef, Mom of 4 @Mom-Spirational

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 2018. All rights reserved.

You are pregnant. And now you may worry that having sex while pregnant is not safe. Will the penis harm the baby? Can sex cause miscarriage? Can the baby feel sex? Is it okay to have an orgasm during pregnancy? Is sex during pregnancy safe? For many women, the libido can be greatly affected during pregnancy – either boosted or diminished – which can add to sexual questions and concerns.

Perhaps the best rule of thumb to follow is that unless you have a high-risk pregnancy and have been advised otherwise by your healthcare provider, sex is considered safe during pregnancy. That being said, whether you have sex, enjoy sex, or are comfortable with sex while pregnant is entirely a personal decision. Your normal may be different from someone else’s normal, and that is perfectly okay.

Medically speaking, sex is considered safe unless you have a history of: cervical weakness, a low-lying placenta (placenta previa), heavy bleeding, or vaginal infection. If any of these conditions are present, doctors advise you to abstain from intercourse.

One of the most common myths about sex during pregnancy is that sex will bring on labor. In fact, many women who go past their due date try having sex in order to bring on labor because the semen can act as a stimulant, as can the hormone oxytocin. Even so, if you are not ready to give birth, having sex will not bring on pre-term or early labor.

One of the most important things to remember is that some positions during sex will likely not be comfortable for you. The trick is finding positions that work well around your cumbersome belly, and that don’t put excess pressure on your back and abdomen.

Additionally, once you have lost your mucous plug (in the third trimester) any bacteria from the penis or semen can be passed along to your baby. If you are in the mood for lovemaking, it might be wise to use protection. Remember that certain STD’s can be present without symptoms and they too can be passed unwittingly along to your baby causing complications during delivery and afterwards.

The truth is, that your sexual preferences during pregnancy are personal. You and your partner should work together to find sexual positions and levels of intimacy that both of you are comfortable with. Additionally, if you feel any pain during intercourse, you should speak with your doctor and avoid intercourse, if possible.

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 2018. All rights reserved.

Maybe you’ve been vegetarian your whole life, or maybe you’ve only recently starting eating that way. Whatever the case, now that you’re pregnant, you may be wondering if your diet is safe for your pregnancy.

Your baby still receives the needed nutrition to grow and develop while you follow your vegetarian diet plan. During pregnancy, it is important that you choose a wide variety of food that provide calories and protein for you and your baby. Depending on your vegetarian diet program, you may need to adjust your eating habits.

To help with your pregnancy nutrition, here are a few things you should know:

1. For your pregnancy nutrition, you do not need extra calories for the first trimester. However, you need an extra 300 calories for the last six months, especially for the last trimester. You can get these from nutrient-rich foods that will help your baby grow.
2. Choose foods rich in fibre and starch such as vegetables, rice, cereals, whole-grain breads, fruits, and pasta.
3. Consume vitamin D rich foods or supplements to help your body use calcium. Adequate amounts of Vitamin D can be found in eggs, fish, fortified milk, and sunshine. Vegetarians should receive 10 to 15 minutes of sunlight directly to their face, arms, and hands, at least three times per week.
4. Eat various foods to get all the pregnancy nutrition you need. If you do not eat eggs, dairy products, fish, and meat, you need to include other protein sources such as peanut butter, soy products, and tofu.
5. Eat at least 3 servings of iron-rich foods per day. Sources of iron include leafy green vegetables, prunes, sweet potatoes, peas, grain products, broccoli, and eggs.
6. Eat and drink at least 4 servings of calcium-rich foods per day. Sources of calcium include green leafy vegetables, tofu, seafood, dairy products, and dried beans or peas.
7. Eat at least 2 source of folic acid a day. Food choices include black beans, chickpeas, lima beans, and black-eyed peas.
8. Consume at least 1 source of vitamin A every other day. Sources of this vitamin are carrots, spinach, beet greens, cantaloupe, pumpkins, and apricots.
9. Choose at least one source of Vitamin C a day such as honeydew, mustard greens, tomatoes, cauliflower, strawberries, oranges, and grapefruits.
10. Eat at least 2 source of Vitamin B12 every day. Food sources include dairy products, fish and shellfish. Vegans are at risk of not consuming enough of this vitamin, thus a supplement is recommended.
11. Avoid alcohol as part of your pregnancy nutrition as it may cause low birth weight and premature delivery.
12. Limit your caffeine intake to 200 mg per day (12 oz cup).
13. Limit salty foods as they cause water retention that makes you feel bloated.
14. Limit your cholesterol intake to 30 mg per day.
15. Decrease your fat intake to 30 percent.
16. Do not try to lose weight during pregnancy.

Even though you are on a vegetarian diet, you are still capable of giving the right nutrients to your growing baby. It is just a matter of choosing the right food and getting enough protein, vitamins and minerals by diversifying what you eat.

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 2018. All rights reserved.

As soon as your bump begins to show, your body seems to become public property. Friends, colleagues and relatives may be clambering round, desperate to get a feel of the bump, and comment on the size of it. In fact, you may find that strangers are also not shy about coming forward with their own personal opinions about your bump.

Does my bump look big in this?

If friends and relatives keep greeting you with cries of, “Oh my, are you sure you’re not having twins?!” it’s no wonder you’re starting to doubt yourself. If complete strangers are running up to you in the street to say, “You must be due any day now,” when you are only six months pregnant, you may be starting to worry about the size of your bump.

Is my bump too small?

Having a small bump is no picnic either, because people will want to comment on that just as much. From jaws hitting the ground when you say your due date (followed by “oh my, but your bump is so tiny,”), to questions from friends and family about whether you’re eating properly.

The right size

The important thing to remember, is that there is no right size for your bump. All women, and all pregnancies, are unique. Bump size can be influenced by lots of factors, including:

• the number of pregnancies – first pregnancies tend to be smaller bumps because tummy muscles are tighter

• the number of babies – women carrying multiples often have bigger bumps

• the amount of fluid – it’s not just baby in there, the amount of fluid in your uterus could also affect your bump size

• the baby’s position – you may notice that your bump changes shape each time your baby changes position

• your posture – your bump may look bigger or smaller if you stand in certain ways

Bump size: Does it matter?

In a word – no. The only thing that matters is your healthcare provider’s measurements of the baby. At each appointment, your healthcare provider will ask you to lie flat, so that she can check the position of the baby, and take a measurement. This helps your healthcare provider to monitor the baby’s growth. More detailed measurements will also be taken during any ultrasound scans.

There are a small number of conditions that can affect bump size. These conditions are rare, but your healthcare provider is trained to spot the symptoms. If your healthcare provider is concerned about the size of your bump, you will be offered further tests, such as an ultrasound to check the size of your baby.

If you are concerned about the size of your bump, speak to your healthcare provider for advice.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

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 2018. All rights reserved.

Whatever the state of your diet before conception, pregnancy is the perfect time to switch to healthier foods. A healthy, balanced diet packed full of fresh fruits and vegetables will help to make sure you have all of the necessary vitamins and nutrients. Eating the right foods can also help to reduce fatigue, prevent dizziness, limit nausea, and help you to enjoy that famous pregnancy glow.

If you’re used to grabbing snacks from the vending machine at work, chances are you tend to snack on empty calories. Fizzy drinks, sweets and chocolate are often high in calories but contain little goodness in terms of nutrition. Pregnancy is the ideal time to ditch the empty calories, and focus instead on consuming nutritious and delicious food. By the end of the pregnancy, you should be eating an extra 200 calories a day. It’s not many extra calories, so you need to make sure all the calories you consume are as nutrient-packed as possible.

So what kind of healthy foods make the ideal pregnancy snacks to help you through the day? Consider these healthy pregnancy snacks.

1. Fresh fruit – this might sound obvious, but fresh fruit is a great snack for during pregnancy. Whether you choose to buy individual fruits each day, or a packaged mixed fruit variety tub to eat as a snack. A bowl of grapes, blueberries or strawberries can be the perfect mid-morning snack to fill you up while providing lots of vitamins and nutrients for your developing baby.

2. Nuts and seeds – if you like to graze throughout the day, having a jar of mixed nuts and seeds on your desk may be the perfect answer. Nuts and seeds are high in fibre, magnesium, vitamin B6, iron, and essential fatty acids. If you or the father has a nut allergy, you should speak to your healthcare provider before eating nuts during pregnancy.

3. Salad – green leafy vegetables such as spinach and kale are a great way to add folate to your diet. Try and include food in different colours to your salad, because this is a great way to ensure you include a mix of vitamins and minerals in your diet. Beetroot, sweet corn, carrot, radish, tomatoes and avocado all taste great in salad. Throw some mixed nuts and seeds on top for added goodness, and enjoy.

4. Cereal – some women find eating breakfast a chore during bouts of morning sickness, and end up skipping cereal altogether. Cereal is often fortified with lots of vitamins and nutrients. If you can’t handle it in the morning, try to eat it as a snack later in the day. Choosing a high fibre cereal will also reduce your chances of experiencing constipation and haemorrhoids during the pregnancy. Dairy or fortified soya milk on top of the cereal can help you to make sure you’re getting enough calcium in your diet, too.

5. Wholegrain toast – switching to whole grains may help you to avoid constipation during pregnancy, and can increase your protein and iron consumption. Toast is a great afternoon snack, and can help to keep hunger at bay. Try spreading peanut butter, avocado or hummus on top for a healthy snack.

What snacks have you been enjoying this pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

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 2018. All rights reserved.

It’s important to eat a healthy diet during pregnancy. Your body requires lots of extra vitamins and nutrients to nourish your growing baby. Eating a healthy, balanced diet during pregnancy can help to give your baby the best start in life. If you are on a tight budget, you may worry that a healthy diet is out of your grasp. By following these simple tips, you can make sure your developing baby is getting all the goodness he needs without breaking the bank:

1. Plan your meals – if you buy a bucket load of fresh fruit and vegetables, with no clue of what you’re going to cook, it’s likely that at least some of the food will end up in the bin. By putting time into the planning stage, you can save yourself throwing your hard-earned money into the compost each week. Work out what you are going to eat each day, and what you need to buy from the shops. This will help you to avoid food and financial waste, as well as helping you to assess whether you are eating a healthy, balanced diet. Seeing everything written down makes it much easier to analyse your food intake.

2. Shop around – now that you have a shopping list, you can hunt for some bargains. Buying everything from your over-priced corner shop could become expensive, so try to shop around for the best bargains. You may find it useful to split your shopping list, and buy certain items from your local green grocers, and visit supermarkets to snap up a bargain offer.

3. Make the most of offers – use offers, in-store specials, and coupons as a way of grabbing some bargains, but be careful not to impulse buy. Stick to your list, and buy only what you need, but make the most of any offers that fit into that criteria. Supermarkets often have fresh fruit and vegetable offers, and your local green grocers may sell discounted produce close to the best before date.

4. Bulk it up – cooking in bulk can help to save you money. Buy what you need, cook it all, and then freeze what you don’t need. You’ll have some meals ready and waiting for you in the freezer then, and this will help you knock some money off a future food shop.

As well as eating a balanced diet rich in fresh fruit and vegetables, you should take a daily prenatal vitamin. Do you have any tips for eating healthy on a budget?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

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 2018. All rights reserved.

Adults are advised to drink six 8-ounce glasses of water each day, and during pregnancy this rises to eight 8-ounce glasses. This works out at around 2.5 litres of water every day. It may sound like a lot, but you should try to make sure you drink this much water each day throughout the pregnancy.

Does it have to be water?

No, you can breathe a sigh of relief, you should drink eight glasses of fluid each day, but they don’t all necessarily need to be water. Fruit juices, cordials, soft drinks, milk, soya milk and even tea and coffee all count towards your fluid intake.

Sugary drinks (sodas and juices) contain a lot of empty calories, so you may want to limit your intake of these drinks.

You should also limit your intake of caffeinated drinks, such as tea, coffee and soda. Not only does caffeine actually dehydrate you, but research has found that consuming over 200mg of caffeine each day increases the risk of miscarriage for pregnant women. This equates to two instant coffees, one brewed coffee or five cups of tea. The 200mg of caffeine each day should also include any caffeine from food sources such as chocolate.

If you don’t like drinking water, consider adding fruit (lemon or lime, for example) to make it more palatable.

What about fluid retention?

Some women limit their fluid intake in an attempt to avoid fluid retention. In fact, drinking more water helps to avoid fluid retention. If you are not drinking enough water, your body begins to store water, and during pregnancy this can lead to swelling.

Benefits of staying hydrated

You may have noticed that pregnant women are frequently told to stay hydrated, this is because drinking enough water can help you to avoid a number of pregnancy conditions. The following conditions can be worsened by dehydration:

• swelling

• headaches

• constipation

• hemorrhoids

• bladder infections

• nausea

• skin problems

• braxton hicks contractions

Drinking the right amount

Not many people keep track of how much they drink throughout the day, but it is worth doing during pregnancy to make sure you’re getting enough fluids. You could buy a 2.5 litre jug and fill it with water at the start of the day, and try to drink the contents before the end of the day. If you’re out and about, you may prefer to carry an 8-ounce glass with you so you can keep track of your fluid intake. By drinking out of a cup you know to be 8-ounces, you’ll know when you’ve hit your minimum target.

You don’t need to keep track of your fluid intake for the whole nine months, but it might be worth doing a couple of times so you get an idea of how much you drink. If you’re falling short of the 2.5 litre recommendation, you may have to make a concentrated effort to drink more water.

When to drink more

You should increase your fluid intake by one 8-ounce glass for each hour of exercise you do. Even if it’s just light exercise such as swimming or walking, you should still increase your fluid intake. You may find that you are thirstier on hot days too, as your body tries to cool down, so try to increase your fluid intake on these days too.

Are you staying hydrated during pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

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 2018. All rights reserved.

Pregnancy seems to affect almost every part of your body, and the skin is no exception. Skin changes during pregnancy vary between women, so you may not experience all of the potential changes. You have probably heard of the ‘pregnancy glow’ that some women get, but you may not be familiar with all the changes on this list:

Stretch marks

Stretch marks are exactly what they sound like, marks left by your skin stretching rapidly during pregnancy. They most commonly appear towards the end of the pregnancy, and are usually located on the bump, breasts and thighs.

Only one in 10 women avoid stretch marks, so the chances are, you’re going to get at least a couple. Stretch marks are hereditary, and it comes down to whether they run in your family, rather than how much money you spend on miracle creams and lotions. Stretch marks will fade after the delivery, as your body return to its normal shape.

Skin darkening

The increased hormones of pregnancy, can cause an increase in pigmentation. You may find that you are covered in blotches or patches of darkened skin. For some women, these blotches appear on the face, this condition is known as the ‘mask of pregnancy’. You may also notice that your moles, freckles and even labia appear darker during pregnancy. This is caused by hormones, and should return to normal after the birth.

Linea Nigra

This is the mysterious dark line that runs down the middle of your abdomen during pregnancy. Around three quarters of all pregnant women find that this line appears on their bump. It usually appears during the second trimester, and will disappear in the months following the birth.

Acne

It is hard to predict whether you will suffer from breakouts during pregnancy. Some women find that their usually problem-skin becomes clean and clean during pregnancy, and others who have never suffered from acne, suddenly find they are plagued by a spot-ridden complexion. Wash your face every morning and night, and avoid putting harsh chemicals on your skin. Your skin should return to normal after the birth, once your hormones shrink back to their normal levels.

Pregnancy glow

You may not be able to see it yourself, but the increased blood flowing through your veins can leave your skin looking brighter than usual. You may find you feel oilier than usual as your hormones go into overdrive, and this can add to your glow.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

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 2018. All rights reserved.