Drinking alcohol during pregnancy amounts to sharing your cocktail with your tiny, developing baby. The same level of alcohol you ingest is also ingested by your baby, says the American College of Obstetricians and Gynecologists (ACOG).
Why is alcohol consumption during pregnancy so bad for your baby?
Mainly because alcohol consumption during pregnancy affects the cognitive and physical development of your developing baby. The highest risk from alcohol to your developing baby is during the earliest stages of pregnancy, when baby's critical organs are forming, and cells are dividing very rapidly. The more you drink during pregnancy, the greater health risks faced by you and your baby. Since there is no known level of safe alcohol consumption during pregnancy, the ACOG recommends eliminating all alcohol consumption during pregnancy to optimize your chances for a healthy baby.
According to ACOG, if you are a heavy drinker before, during, or after pregnancy you face a slew of serious health problems such as:
* Vitamin and mineral deficiency
* Damage to your internal organs including your brain, liver, and digestive system
* Depression
* Increased risk of certain types of cancer
For baby, the effects of alcohol abuse include:
* Miscarriage
* Fetal alcohol syndrome, the most common cause of mental retardation in babies
* Physical defects
* Low birth weight
* Hyperactivity
* Decreased attention span
If you find yourself unable to stop drinking and you're pregnant, don't be ashamed to talk with your obstetrician. She can recommend ways for you to find the help and support you need to stop drinking for your sake, and for your precious baby's sake.
Showing posts with label Pregnancy Fitness and Exercises. Show all posts
Showing posts with label Pregnancy Fitness and Exercises. Show all posts
Thursday, March 26, 2009
Pregnancy Fitness and Exercise
Exercise is a great way to stay in shape and feel super. Pregnancy does not change this for most women. Despite the differences in your body, exercise is still important. Some studies have suggested that exercise during pregnancy will help with an easier and shorter labor and birth, fewer cesarean surgeries, a quicker recovery postpartum, a quicker return to your pre-pregnancy weight, not to mention a healthier feeling pregnancy.
When you might need special attention or limited exercise
* Heart Problems
* Asthma or Chronic Lung Problems
* High Blood Pressure
* Extreme weight problems (Under or Over)
* Muscle or Joint Problems
* History of premature labor
* History of several miscarriages
* Multiple Pregnancy
* History of Incompetent Cervix
* Persistent Bleeding
* Placental Problems (Previa, etc.)
What is your current level of fitness?
One of the things that you need to determine before you get started is where you are fitness wise. If you have previously been a couch potato this is not the time to take up most sports. If you have been very active before and are participating in an activity that is safe for pregnancy or can be modified for pregnancy, generally you can continue to participate. However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind.
If you previously were a couch potato this is not the time to take up a new sport. However, all is not lost. There are several exercises that you can do while pregnant, even if you were previously sedentary. These would generally be walking, swimming, and specialized pregnancy aerobics. The key, as with any exercise in pregnancy, is to take it relatively easy and to listen to your body.
Planning for the occasion
So, now that you've decided to exercise what comes next? First of all you want to exercise on a regular basis. This is what will give you the most benefit. When you exercises you need to make sure that you warm up and cool down, have plenty of water available, and are cleared by your care provider. Dressing appropriately is very important. This means you should wear loose fitting, comfortable clothing, non-skid shoes that are supportive, and a decent bra, preferably a sports bra. If you are large breasted consider wearing a maternity/nursing bra under a sports bra for added support.
Know your limits
Now that we've convinced you that this is a great idea, what are your limitations during pregnancy? Again, let me emphasize that you should discuss this with your practitioner, they can give you information specific to your pregnancy. You should strive for the following
Watch your center of gravity
After the fourth month it changes and you can quickly find yourself off balance. While your baby is very well protected by the amniotic sac should a fall occur, the best protection is prevention!
Stay off your back
After the fourth month your uterus has grown out of your pelvis and the weight of it, when you are on your back, can depress the vena cava. This reduces the amount of blood flow, and therefore oxygen, to your baby. Most women will find that they will also become dizzy or light-headed if they lie on their backs. This is something that should always be avoided, not just during exercise.
No bouncing or jerking
Bouncing exercises are not great for your joints or bones at any point, but especially during pregnancy. Your body produces a hormone called relaxin that actually softens the ligaments allowing your bones to spread for the birth of your baby. This is a great thing, although it does predispose you for a higher risk of injury when doing bouncing or jerking motions.
Don't over do it
This includes overheating. Raising your core temperature too much can affect the baby adversely. Always drink water before, during and after exercising. Listening to your body when something hurts or doesn't feel right, that means stop!
Stop Signs
* Dizziness
* Faintness
* Headaches
* Shortness of Breath
* Uterine contractions
* Vaginal Bleeding or fluid leaking
* Heart Palpitations
Heart rates Generally we tell women that they should keep their heart rate under 140 beats per minute. However, for some women this may be too high. So, the easiest way to do this is what is called the talk test. Simply put, if you are too winded while exercising to carry on a conversation, you are doing too much.
When Can I start back after my birth?
Generally this will be about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth. Again, talk to your practitioner about returning to exercise. There are also special exercises, like kegeling, that can be started immediately after the birth.
Exercise should make you feel better during pregnancy (and life!). Remember to find a sport or exercise that suits you well.
When you might need special attention or limited exercise
* Heart Problems
* Asthma or Chronic Lung Problems
* High Blood Pressure
* Extreme weight problems (Under or Over)
* Muscle or Joint Problems
* History of premature labor
* History of several miscarriages
* Multiple Pregnancy
* History of Incompetent Cervix
* Persistent Bleeding
* Placental Problems (Previa, etc.)
What is your current level of fitness?
One of the things that you need to determine before you get started is where you are fitness wise. If you have previously been a couch potato this is not the time to take up most sports. If you have been very active before and are participating in an activity that is safe for pregnancy or can be modified for pregnancy, generally you can continue to participate. However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind.
If you previously were a couch potato this is not the time to take up a new sport. However, all is not lost. There are several exercises that you can do while pregnant, even if you were previously sedentary. These would generally be walking, swimming, and specialized pregnancy aerobics. The key, as with any exercise in pregnancy, is to take it relatively easy and to listen to your body.
Planning for the occasion
So, now that you've decided to exercise what comes next? First of all you want to exercise on a regular basis. This is what will give you the most benefit. When you exercises you need to make sure that you warm up and cool down, have plenty of water available, and are cleared by your care provider. Dressing appropriately is very important. This means you should wear loose fitting, comfortable clothing, non-skid shoes that are supportive, and a decent bra, preferably a sports bra. If you are large breasted consider wearing a maternity/nursing bra under a sports bra for added support.
Know your limits
Now that we've convinced you that this is a great idea, what are your limitations during pregnancy? Again, let me emphasize that you should discuss this with your practitioner, they can give you information specific to your pregnancy. You should strive for the following
Watch your center of gravity
After the fourth month it changes and you can quickly find yourself off balance. While your baby is very well protected by the amniotic sac should a fall occur, the best protection is prevention!
Stay off your back
After the fourth month your uterus has grown out of your pelvis and the weight of it, when you are on your back, can depress the vena cava. This reduces the amount of blood flow, and therefore oxygen, to your baby. Most women will find that they will also become dizzy or light-headed if they lie on their backs. This is something that should always be avoided, not just during exercise.
No bouncing or jerking
Bouncing exercises are not great for your joints or bones at any point, but especially during pregnancy. Your body produces a hormone called relaxin that actually softens the ligaments allowing your bones to spread for the birth of your baby. This is a great thing, although it does predispose you for a higher risk of injury when doing bouncing or jerking motions.
Don't over do it
This includes overheating. Raising your core temperature too much can affect the baby adversely. Always drink water before, during and after exercising. Listening to your body when something hurts or doesn't feel right, that means stop!
Stop Signs
* Dizziness
* Faintness
* Headaches
* Shortness of Breath
* Uterine contractions
* Vaginal Bleeding or fluid leaking
* Heart Palpitations
Heart rates Generally we tell women that they should keep their heart rate under 140 beats per minute. However, for some women this may be too high. So, the easiest way to do this is what is called the talk test. Simply put, if you are too winded while exercising to carry on a conversation, you are doing too much.
When Can I start back after my birth?
Generally this will be about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth. Again, talk to your practitioner about returning to exercise. There are also special exercises, like kegeling, that can be started immediately after the birth.
Exercise should make you feel better during pregnancy (and life!). Remember to find a sport or exercise that suits you well.
10 Reasons to Exercise in Pregnancy
1. Helps decrease fatigue, even in the first trimester. This is also true of insomnia.
2. Can help women have a shorter labor. This is particularly true if you use movement in labor by changing positions.
3. Has been shown to help women lose pregnancy weight faster.
4. Helps with endurance during pregnancy and labor. We know labor is a marathon - so train for it!
5. Decreases aches and pains associated with pregnancy.
6. Can help reduce likelihood of tearing or severe trauma from episiotomy.
7. Can reduce the number of cesareans that are necessary.
8. It's fun and feels great!
9. Leads to a faster postpartum recovery. Add breastfeeding to kick start the weight loss of postpartum.
10. It's a habit that once started will lead to a lifetime of good fitness.
2. Can help women have a shorter labor. This is particularly true if you use movement in labor by changing positions.
3. Has been shown to help women lose pregnancy weight faster.
4. Helps with endurance during pregnancy and labor. We know labor is a marathon - so train for it!
5. Decreases aches and pains associated with pregnancy.
6. Can help reduce likelihood of tearing or severe trauma from episiotomy.
7. Can reduce the number of cesareans that are necessary.
8. It's fun and feels great!
9. Leads to a faster postpartum recovery. Add breastfeeding to kick start the weight loss of postpartum.
10. It's a habit that once started will lead to a lifetime of good fitness.
4 Great Exercises for Pregnancy
The recommendations for exercise in pregnancy tell us that pregnant women need to be exercising 30 minutes a day most, if not all, days of the week. The benefits of exercise are many in pregnancy including:
* Fewer physical complaints
* Decreased pregnancy weight gain
* Decreased time in average labor
* Fewer labor complications
* Faster postpartum recovery
* Faster postpartum weight loss
With these benefits in mind, many pregnant women are eager to exercise. Their problem is that they are not sure where to start. Here are some great exercises that work well for many women.
1. Walking
Walking is a great form of exercise and can be modified for many fitness levels, including beginners. Other than a decent pair of walking shoes you don't need fancy equipment and it is a great workout for muscles and aerobic fitness. Many pregnant moms like to walk because the intensity is controlled by them and not someone else. Walking can also be maintained postpartum.
2. Yoga
In pregnancy the combined exercise and relaxation that yoga brings is a welcomed addition to your exercise routines. Many of the mothers that I have worked with have used yoga poses in their childbirth classes and then enjoyed it so much that they continued doing it. You may take pregnancy specific classes or modify certain poses in pregnancy, as lead by your instructor. There are also DVDs available with pregnancy specific yoga poses available. I really liked using yoga to help me stretch and focus in pregnancy.
3. Pilates
Pilates is a very popular form of exercise. Women who were doing pilates prior to pregnancy are asking if they can continue to do Pilates now that they are pregnant and the answer is yes. Pilates can be modified for anyone and is also great postpartum. Since the core muscles are prime in Pilates and very used in pregnancy be sure to find an instructor who is qualified to work with pregnant women.
4. Swimming
Many mothers enjoy swimming in pregnancy. Not only does it help you stay cool in the warm months but it also provides near immediate relief of many aches and pains in pregnancy. The water is a known comfort in pregnancy because it helps relieve stress and strain on muscles that are being stretched and challenged in pregnancy. It also helps mom deal with the added weight her body is carrying by lightening her load while she is in the water.
* Fewer physical complaints
* Decreased pregnancy weight gain
* Decreased time in average labor
* Fewer labor complications
* Faster postpartum recovery
* Faster postpartum weight loss
With these benefits in mind, many pregnant women are eager to exercise. Their problem is that they are not sure where to start. Here are some great exercises that work well for many women.
1. Walking
Walking is a great form of exercise and can be modified for many fitness levels, including beginners. Other than a decent pair of walking shoes you don't need fancy equipment and it is a great workout for muscles and aerobic fitness. Many pregnant moms like to walk because the intensity is controlled by them and not someone else. Walking can also be maintained postpartum.
2. Yoga
In pregnancy the combined exercise and relaxation that yoga brings is a welcomed addition to your exercise routines. Many of the mothers that I have worked with have used yoga poses in their childbirth classes and then enjoyed it so much that they continued doing it. You may take pregnancy specific classes or modify certain poses in pregnancy, as lead by your instructor. There are also DVDs available with pregnancy specific yoga poses available. I really liked using yoga to help me stretch and focus in pregnancy.
3. Pilates
Pilates is a very popular form of exercise. Women who were doing pilates prior to pregnancy are asking if they can continue to do Pilates now that they are pregnant and the answer is yes. Pilates can be modified for anyone and is also great postpartum. Since the core muscles are prime in Pilates and very used in pregnancy be sure to find an instructor who is qualified to work with pregnant women.
4. Swimming
Many mothers enjoy swimming in pregnancy. Not only does it help you stay cool in the warm months but it also provides near immediate relief of many aches and pains in pregnancy. The water is a known comfort in pregnancy because it helps relieve stress and strain on muscles that are being stretched and challenged in pregnancy. It also helps mom deal with the added weight her body is carrying by lightening her load while she is in the water.
Wednesday, March 25, 2009
Physical Activity and Pregnancy
The more active and fit you are during pregnancy, the easier it will be for you to cope comfortably with your changing shape and weight gain. You are also more likely to get back into shape after the birth. Physical activity is also an excellent way of relaxing. Keep up your normal daily physical activity or exercise (sport, or dancing, or just walking to the shops and back) for as long as you feel comfortable. Try to keep up regular exercise at least three times a week. If you can't manage that, any amount is better than nothing. Don't exhaust yourself and remember that you will need to slow down as your pregnancy progresses, or if your doctor advises you to. If in doubt, consult your doctor or midwife.
Exercises for a fitter pregnancy: Try to fit these exercises into your daily routine. They will strengthen muscles to take a bigger load, make joints stronger, improve circulation, ease backache and generally make you feel well.
Foot exercises: Foot exercises can be done sitting or standing. They improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles.Bend and stretch your foot vigorously up and down 30 times. Rotate your foot eight times one way and eight times the other way.
Trunk Curls: Start in a box position (kneeling on all fours) with knees under hips, hands under shoulders, fingers facing forward. Keep your stomach muscles tight and back straight.
Pull in your stomach muscles and raise your back up towards the ceiling, curling your spine and allowing your head to drop gently forward.
Take care not to allow the elbows to lock.
Slowly return to the box position.
Never allow your back to hollow.
It should always return to a straight position.
Pelvic floor exercises: Pelvic floor exercises help strengthen the muscles of the pelvic floor which come under great strain in pregnancy and childbirth. If your pelvic floor muscles are weak, you may find that you leak urine when you cough or sneeze.
However, you can strengthen the muscles by doing the following exercise: close up your back passage as if trying to prevent a bowel movement; at the same time, draw in your vagina; hold for five seconds; repeat this exercise in sets of five, ten times a day.
Protect your backSit up straight with your bottom against the back of your chair.
Tuck a small cushion behind your waist if you wish.
When you pick something up, bend your knees, not your back.
Try to stand tall.
Exercises for a fitter pregnancy: Try to fit these exercises into your daily routine. They will strengthen muscles to take a bigger load, make joints stronger, improve circulation, ease backache and generally make you feel well.
Foot exercises: Foot exercises can be done sitting or standing. They improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles.Bend and stretch your foot vigorously up and down 30 times. Rotate your foot eight times one way and eight times the other way.
Trunk Curls: Start in a box position (kneeling on all fours) with knees under hips, hands under shoulders, fingers facing forward. Keep your stomach muscles tight and back straight.
Pull in your stomach muscles and raise your back up towards the ceiling, curling your spine and allowing your head to drop gently forward.
Take care not to allow the elbows to lock.
Slowly return to the box position.
Never allow your back to hollow.
It should always return to a straight position.
Pelvic floor exercises: Pelvic floor exercises help strengthen the muscles of the pelvic floor which come under great strain in pregnancy and childbirth. If your pelvic floor muscles are weak, you may find that you leak urine when you cough or sneeze.
However, you can strengthen the muscles by doing the following exercise: close up your back passage as if trying to prevent a bowel movement; at the same time, draw in your vagina; hold for five seconds; repeat this exercise in sets of five, ten times a day.
Protect your backSit up straight with your bottom against the back of your chair.
Tuck a small cushion behind your waist if you wish.
When you pick something up, bend your knees, not your back.
Try to stand tall.
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