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Running during Pregnancy - Is It Harmful?
Exercising is very important for staying healthy and fit. However, running while pregnant is an exercise that demands caution. If you are pregnant, you need to know if it is safe to go jogging or running, and adhering to certain safety measures while running is always good.
Is Running Or Jogging Safe During Pregnancy?
Running and jogging are recommended during pregnancy but only if you are experienced. If you are already in the habit of running, take the required precautions, and have no complications in pregnancy, this can be a great exercise for you. It is, however, still recommended to consult your doctor before you resume running.
But if you have not run before and would like to start running during pregnancy, then that might be a tricky situation. Consult your doctor before you start anything at all. During pregnancy, a first-time runner may experience some discomfort that must not be ignored. If you are not an experienced runner, your doctor too may advise you against it as it gets difficult on the knees and the pelvic floor.
Can you have a miscarriage from running? Yes. A research study published in ‘New Scientist’ confirms that women who exercise or run for long periods in a day, without observing the necessary precautions, may experience a miscarriage. This is because running jostles the uterus thus increasing the risk of miscarriage.
How can I run safely while I am pregnant? The rules for running before or after pregnancy remain almost the same:
When running, you must warm up and cool down properly.
You must try to stay within your physical limits and not push too hard.
Wear comfortable shoes and clothes made of breathable material.
Drink lots of water and stay hydrated.
What Is The Ideal Running Regime?
Your ideal running regime will vary at different stages of pregnancy. During the first trimester, since the weight gain is negligible, running with just basic precautions will not do your body any harm. Just stay away from overheating and stick to moderation. You must be more careful during the second and the third trimester. The stress on the knee and pelvic floor increases during this phase due to weight gain and other hormonal changes in the body.
First Trimester
While running in pregnancy 1st trimester, follow the tips listed below.
Stay hydrated and drink lots of water before and after the run. Any weight loss after the run is due to fluids and must be replaced by drinking lots of water.
Stay cool by wearing loose fitting clothes made of light material.
To minimize skin darkening, protect your skin from the sun by using a good sunscreen.
Wear good running shoes that give your feet good support and are cushioned well for shock absorption.
Wear a supportive bra that can expand as and when the size of your breasts grows.
The first trimester is when your body is getting prepared for the baby to grow inside. Hence, running or jogging during early pregnancy is recommended as long as you keep the precautions in mind.
Second Trimester
As your weight increases during the second trimester, it is important that you become careful about the change in balance while running in pregnancy 2nd trimester.
Take a safe path for running to avoid falls and injuries.
Do not run in secluded paths where medical assistance may be hindered, if required.
Support your belly with a belly support band.
Look out for any signs of discomfort and be ready to stop if necessary.
Third Trimester
When running in pregnancy 3rd trimester, please keep these precautions in mind:
It is advisable to be extremely sensitive to the needs of the body at this stage. Stress and fatigue can be harmful to both mother and baby.
If you feel too tired to continue running at this stage, ensure you listen to your body and take a break
It is recommended that you go walking instead of running during this phase of pregnancy.
What Are The Benefits Of Running When Pregnant?
Running is a good exercise for working up the heart and body. It gives you a physical and mental boost. Running or jogging can be a great way to stay fit if done in moderation and with a certain amount of precaution. Running or jogging also prevents gestational diabetes, alleviates back pain and postural pain caused by pregnancy, and, as a result, helps you sleep better.
Watch Out For These Warning Signs While Running in Pregnancy
It is important not to exhaust yourself during pregnancy to the extent of breathlessness. If you get breathless, you will end up using all the oxygen in your body and as a result, your baby will be deprived of oxygen. There are also some other warning signs that you must watch out for if you are running during pregnancy. Relax and take a break from running if you observe any of these signs:
Pain in the joints or ligaments during or after running
A feeling of exhaustion taking over after the run.
Muscles beginning to feel sore, weak, and shaky.
If your resting heart beat (ranges from 60 to 100 beats a minute in adults) goes up by 10 beats from normal
Feeling of dizziness.
Experiencing chest pain, contractions, or vaginal bleeding
FAQs
1. When to stop running during pregnancy?
You should stop running during pregnancy whenever you think that your body has stopped benefitting from the run. If you start feeling exhausted and experience breathlessness, it is time for you to stop running and take a break.
2. Can baby jiggle up and down while running?
Your baby is well encased in amniotic fluid that does not let the baby jiggle as you go about your daily activities, including running.
3. Should I maintain certain heart rate range?
No. As per recent research, pregnant women should only do workouts or running to the point that they don’t feel exhausted, not to achieve a target heart rate range.
4. Is there any need to wear support belt?
It differs from person to person. If you think that your growing belly needs extra support, then a support belt is recommended. Try one and see if it works for you.
5. Will I need any special gear, clothing or shoes while running?
You don’t necessarily need to change your shoes if they are comfortable and don’t hurt. It also depends on how much weight you have gained. If your shoes can balance your weight, then there is no need to change your running shoes. But if it is otherwise, then you may have to buy yourself a new pair.
Running clothes, on the other hand, must be lighter even during cold weather to avoid overheating. A flip-belt around the waist to carry water is fine during the first trimester, but after that it gets uncomfortable.
A sports bra is highly recommended for all who wish to run during pregnancy. It will continue to expand with the increasing size of your breasts.
6. Can baby kick and move while running?
It depends from person to person and from baby to baby. In some cases, the baby does occasionally kick and move while the mom-to-be is running, while sometimes they don’t.
7. Can running make labour and delivery easy?
There is no confirmation on this. As per studies, the only conclusive finding is that if you stay fit and healthy throughout the pregnancy, then it will be beneficial in recovering from child birth.
Conclusion
You can give in to your love of running even while you are pregnant, keeping in mind that you must listen to your body and stop when it becomes uncomfortable. Keeping these few simple tips in mind is sure to make your pregnancy a healthy and happy one.
Also Read: Walking during Pregnancy Read more
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Dressing Up Your Child For Toilet Training
Your little one has grown up and is time for him to be independent. Step one to your tot’s freedom is potty training! You have bought that comfortable potty seat for him and read all books about how to train him efficiently. Now, before you get him to practice, there is one crucial detail that most parents tend to overlook - their clothes!
A toddler should be dressed up comfortably when he is being potty trained. Ensure that the clothes you use for him for his potty training sessions are easy to get in and out of. Putting together his toilet training wardrobe includes some considerations.
7 Tips On Clothes For Potty Training Your Child
1.Clothes meant for outdoors are not practical for potty training. They are very fussy to take off and put on after. Bottom wear with zip, buttons, laces and drawstrings, can cause delay in taking your child to the potty right on time and accidental wetting can happen causing unwanted trouble for the both of you.
2.Children should be made to wear clothes which can be instantly taken off, dropped to the ankles and kicked off immediately. When a child is wearing heavy clothes, he may not feel like taking the clothes off and may control the urge to pee or poop. Controlling urination can cause kidney problems, and if he fails to control it, he may wet his clothes.
3. As the child feels more confident and comfortable in wearing underwear, add additional practice time until your child is wearing them all day.
4. Bottoms with stretchy waist bands should be selected as they are very easy to remove by the child as well.
5. Little girls should be made to wear skirts and frocks, so that it is easier for them if she wants to pee or poop suddenly.
6. Potty training should be done in warm weather as less clothing is worn in hot weather. In cold weather conditions, kids have multiple layers of clothing, which makes it difficult to remove them suddenly. Also, the cold weather would make it difficult for them to sit without clothing for a long time.
7. Accidents can happen anywhere and anytime, so the parents should be prepared and not create a fuss if the child makes a mess.
For children who are in diapers full time, cute toddler clothes work just fine, but when it is time to potty-train them, comfortable and suitable clothes are a better choice. So, the next time you hit a shopping store for your kid, you know what to pick. Read more
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Best Gift ideas for 1-3 year old baby (any gender)
Gifting is not an easy task specially in this era when parents buy everything for their child before even it's meeded. So what to gift "to your relative's son or daughter" or "to friend's kids" Or "birthday gifts" is the big question when we go to visit them or go to the birthday parties. Here are some ideas which are simple but useful -
Bathing kit : a gift hamper with all bathing necessities like cartoon print towel, bathrobe, baby shampoo- lotions, toothbrush set etc. You can even customised the towel and bathrobe. These items can be added or removed as per the budget.
A good night hamper - a gift set with a nice baby print bedsheet set with a comfy night dress and story books. Here also add or remove as per the budget.
Educational gifts - A standing black board, or a small white board with abacus and alphabets, Picture books, board books etc.
Kids furniture - A study table or a cute little stool or table chair set can be good options.
Collage frames - Lite up the room with cute little baby pics and there are various photo frame options to decorate the house. So this can be a good gift idea.
Wall clocks - There are amazing cute wall clocks for the kids room which can be a nice gift.
Art and craft - there are various colours kits are available. You can choose based on your budget. Art and craft tables are also nice. Many companies have their ready kits for the craft with unique ideas like Fevicol Or pedilite DIY kits.
Travelling companions - A small travel trolley bag, a pram or a baby carrier or stroller etc can be a good companions for easy travelling with babies.
Hope all these ideas will help you to buy a perfect gifts. Enjoy. Read more
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RELEVANCE OF NASYA IN AYURVEDA IN THE PRESENT WORLD
-Dr Lekshmy Venugopal
Nasya is one among the Panchakarma (therapeutic procedures) in Ayurveda in which the medicated drugs are administered through the nasal route(transnasal administration). Urdhwajathrugata rogas (Diseases occurring above the clavicle) and their management have a special role in Ayurveda. Head being the prime seat of knowledge and also the prime controller of the entire body has been termed as the Uthamanga (Superior among the organs). So the diseases in the Urdhwajathru have been clearly highlighted in the Ayurveda classics along with their management. Nasya is the main therapy mentioned here.
The literal meaning of the word NASYA is being in the nose or thing beneficial to the nose. Nasya is particularly effective in the treatment of diseases occurring in the organs situated above the neck, which indirectly works on the whole body by improving the functioning of endocrine glands and nervous system.
Nose is said to be the main gateway to the head. The medicines administered through the nose reaches the brain via nasal route and acts as higher centers of brain controlling different neurological, endocrinal and circulatory functions and thus acts at both local and system levels.
Our classical texts have been mentioned various types of Nasya according to different aspects like mode of action, method of administration, form of drug, quantity of drug used etc.
Unlike other Panchakarma therapies, some Pre measures and Post measures are to be taken when doing Nasya. But the result we obtained will be very quick.
Nasya is effective in conditions like
> nasal congestion
> lubricates the nasal passage
> stiffness and pain of head, neck or jaw.
> migraine
> hoarseness of voice
> facial paralysis
> rhinitis
> laryngitis, pharyngitis
> speech disorders
> uvulitis, tonsillitis
> unconsciousness
> certain eye and ear disorders
> lubricates the nasal passage
> gives more mental clarity
> calms down the nervous system
Out of the many types of Nasya, the very common types are Marsha Nasya and Pratimarsha Nasya. Both are same in principle. But the main difference between them is of dose. In Pratimarsha Nasya 1-2drops are given while in Marsha Nasya the dose is 6-10drops. Pratimarsha Nasya has many advantages such as having almost no contraindications, done in a very low dose, and it is indicated for daily practice.
Procedure
Lie down in supine position with head and neck low position, instill the prescribed dose of medicine in one nostril while the other is closed. Pinch the nose once and after releasing, suck the oil up. Spit the oil when it reaches the throat. Repeat the same procedure in other nostril also. The Pre and Post measures are to be taken before and after Nasya.
Nasya is a preventive, curative as well as rejuvenative therapy and it helps in the general well being of the individual. The efficacy of the Nasya karma mentioned in Ayurveda classics about thousands of years ago can be demonstrated even in the present era with the help of modern scientific parameters. Nasya is a safe and effective therapy when done in a proper and systemic way. However, before doing this therapy it is advised to consult and discuss about your present health condition with an Ayurveda Physician to experience the best results without suffering from any complications.
- Dr Lekshmy Venugopal Read more
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
2 hours ago
Q. Is it okay if my baby does not pass stool for one day?
Dr Vandan H Kumar
Paediatrician
1 hour ago
A. no need to worry about the frequency and colour of the stool if the consistency of the stool is semi solid to solid.
also there is no need to worry about the smell of the stool if the consistency is normal.
you have to meet the doctor if it is watery inconsistency or hard consistency otherwise semi solid to solid stool is normal.
also passing stool after taking food is normal. r
Rashmi has added a new answer
Expecting Mom due in 6 months
2 hours ago
Q. Q.Asktheexperta# I m an expecting mother of 29 yrs. LMP 10 Feb 2024 . my husband's HPLC report shows thalassemia minor trait while mine is hb d Punjab trait . can we continue with this pregnancy ??
Rashmi
Mom of a 9 yr 7 m old girl
2 hours ago
A. Well you should check with your gynaecologist for that she has to go through all the reports and the issues that you are facing you and your husband and accordingly she can tell you what is the situation how your child is going because lot of things depend upon how the child is growing
Dr Sameer awadhiya has added a new answer
Expecting Mom due in 1 month
1 hour ago
Q. Hi doctor, I had scan on 33 weeks 2 day, it stated that AC and HC Is <2.3% which is corresponding to 31 weeks. So overall growth of baby avg is 31 week and 2 days.
will there be any issue with the baby.I have attached my report
Dr Sameer awadhiya
Paediatrician
13 mins ago
A. For the query asked needdhs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Online consultation can also be taken and the expert will give you the proper answer .
Dr Ghouse has added a new answer
Guardian of 0 children
43 mins ago
Q. I am having pain on my right breast while breastfeeding. Latching position is correct. it is a mix of burning sensation and pain. Pain lasts for few minutes after breastfeeding also
Dr Ghouse
Paediatrician
41 mins ago
A. nipcare ointments ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
41 mins ago
Q. When baby movement starts??
Dr Ghouse
Paediatrician
14 mins ago
A. 5-6 months ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
17 mins ago
Q. hello dr..I am 39 weeks 3 days pregnant, AFI level 8 is this normal?and normal delivery possible for me? Is the fluid enough for up to 1 week?Do I need a drip? please suggest me.
Dr Ghouse
Paediatrician
13 mins ago
A. the levels are on the lower side. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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