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Easy & Safe Exercise during Pregnancy First Trimester
Exercise is an extremely important part of staying healthy in general. This is also the case when you’re pregnant. Working out during pregnancy can be tricky though, your body is constantly changing, and your hormones are imbalanced, and there is also the matter of working out in a way that will help your unborn child rather than hurt it. When done correctly, exercise can help improve your immune system, improve blood circulation and enhance muscle recovery to ensure those pesky aches and pains are reduced during the duration of your pregnancy.
Staying Fit during the First Trimester of Pregnancy
Pregnancy requires you to change and tweak your workout routines. It may require you to avoid some forms of exercises that put extreme strain on your body. Limiting weights, not doing too much cardio and understanding your body’s new fatigue indicators are all part of these tweaks. This change in a workout mentality has to start as early as the first trimester. Doing new and challenging workouts with trained instructors is a great way of understanding your body’s new dynamic. You can always sign up for prenatal yoga classes, Pilates and draw up a workout schedule with appropriate exercises after talking to your doctor. It is also highly recommended that you have a personal trainer present if possible during this period of your life.
Where should you Start?
A good kick-start to the whole workout routine is with a visit to your doctor. Getting a physical done and consulting your doctor after preliminary tests are done will help you understand how and when your body is going to change and what you need to do to ensure your baby’s and your safety. It is also recommended that you ask your doctor if there are any exercises to avoid. Remember that, it is extremely important to warm up, stretch and cool down during your workouts, this never changes despite the pregnancy.
A safe way to warm up is by starting with 15 minutes of cardio at a comfortable, low pace on the treadmill or elliptical machine. Ensure you do light stretches before and after the warm-ups. Working on weights can be beneficial too but ensure you stick to light weights and go at a pace that doesn’t strain your body. Remember that during pregnancy, you should probably stay away from intense types of workouts like CrossFit.
Best First Trimester Pregnancy Exercises
Before planning your work-out, it is highly recommended that you consult your medical practitioner and find yourself a personal trainer with experience in managing workouts specific to pregnancy. Remember, your first-trimester exercise plan can be slightly more intense than the other two trimesters, but it is recommended that you make adjustments as you go and try not over-exerting yourself.
Here are some good, low-intensity pregnancy workouts for the first trimester that are highly effective:
1. Prenatal Yoga
Prenatal yoga is considered a complete workout, it builds strength, has cardio, works on your flexibility and is known to help reduce pain during your delivery. The best part? Prenatal yoga cannot be taught by regular yoga instructors; this means the workout is specifically designed for pregnancy and is taught by certified pregnancy exercise specialists.
How Much You Should Do
Atleast once a week for about 10 minutes.
2. Pilates
Like prenatal yoga, Pilates incorporates strength, flexibility and cardio to create a perfect workout routine that is low intensity but highly effective, Pilates is known to help increase blood flow and when taught by an expert is safe for women at any stage of pregnancy.
How Much You Should Do
This exercise regime should be done only once a week.
3. Squats
Squats are an amazing way to build lower body strength, squats also help build durability in the groin region and are known to help reduce pain during the delivery, it also is a great way to build your calves, hamstrings and quads. Remember, while doing squats, do not lock your knees.
How Much You Should Do
Between 10-15 repetitions three times a week.
4. Swimming
A great way to tone your body is by going for a swim; it’s great for a cardio workout, can help tone most of your body and is also great for your pregnancy. In fact, there are some cultures that recommend floating in water during the pregnancy to relieve the strain on your body. The best part of this type of exercise is it puts no strain on any joints and is a non-impact activity that is highly effective.
How Much You Should Do
Approximately 4 times a week, with each swimming session being no more than 30 minutes.
5. Jogging
One of the safest ways to exercise, jogging at a comfortable pace can help build stamina, regulate blood flow and is known to keep you limber and loose. Jogging is traditionally a great workout for the first trimester; you can trim it down to a brisk walk when you are further along in the pregnancy. Remember, you shouldn’t over-exert yourself, and that means staying at a pace you are comfortable in.
How Much You Should Do
Around three times a week if you are a seasoned jogger
6. Spinning
A spinning class is great for aerobic workouts, it is intense yet low impact, it pushes your heart rate in a healthy and controlled way, it is safe, and best of all it burns calories, tones your lower torso immensely and is a great way to improve your metabolism.
How Much You Should Do
Approximately one hour in a week
7. Weights
Lifting weights is a great way to build strength; this also helps you tone your muscles all over. When done correctly it can help manage weight distribution to carry that excess pregnancy weight later in the pregnancy. Remember though; you shouldn’t lift weights that are too heavy and ensure you maintain the form of the workout, don’t lock your joints.
How Much You Should Do
Low intensity workouts twice a week is sufficient
Tips for Exercising in Early Pregnancy
Workouts can be extremely beneficial when done in a safe and controlled manner, here are a few tips to help you get the most of your workouts during your pregnancy.
Get enough rest, when you’re pregnant and working out, it is absolutely essential you get enough rest for your body to recover.
Don’t overdo it. If you feel tired, rest. Don’t force yourself to work out if your body is telling you to rest.
Eat well; it is essential to keep your nutrition in mind when working out and when you’re pregnant. Talk to a nutritionist and follow a healthy, well-balanced diet.
Keep all your doctor’s appointments; this will allow doctors to monitor your baby’s and your progress when working out, this gives them an opportunity to keep an eye on if any changes to your routine are required.
Stay hydrated, consuming enough water and hydrating foods is essential towards recovery and should not be overlooked. The bouts of nausea and vomiting that you will experience increase the risk of dehydration.
Exercise during the initial stages of pregnancy can be an extremely important and beneficial thing, ensure that any workout plan you design is only implemented after getting the go-ahead from your medical care expert. It is highly recommended that you hire a personal trainer. During pregnancy, it is important that you don’t strain your body too much, as it can it can lead to exhaustion, and that can be dangerous for your baby and you. It is also recommended that you only workout for a limited duration each day, and make it a part of your routine. Try to stick to between 30 to 90 minutes per day and remember to go at your own pace.
Also Read: Safe Exercises for Easy Labour & Delivery Read more
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Drinking Water During Pregnancy: Benefits, How Much to Drink and More
Your diet is not all that changes when you are pregnant; changing the amount of water you drink is important too, as it is imperative for the progress of the pregnancy.
Why is Water Important in Pregnancy?
A mom-to-be should be well-hydrated because water is very important for her growing foetus. Water not only carries oxygen and essential nutrients to the cells, tissues and organs of a pregnant woman, but it also transports all these important nutrients to the foetus. Water plays a pivotal role in transporting all the prenatal vitamins to your baby.
When you become pregnant, your body requires more water to meet the changing requirements. Along with meeting the developmental needs of the foetus, water is also one of the main components for the production of breast milk.
Benefits of Drinking Water in Pregnancy
Ever wondered how all the nutrients from the food that you faithfully consume reach your baby? It all starts with keeping yourself hydrated. Here, we shall discuss the various benefits of drinking water in pregnancy:
Water keeps your body hydrated during pregnancy. If the body is not well-hydrated during pregnancy, it may cause cramps, headache, nausea, etc.
Drinking water helps in keeping the problem of water retention at bay.
Adequate water intake during the third trimester keeps you away from preterm labour and contractions.
It keeps you away from urinary tract infection (UTI) which is a very common pregnancy problem.
It aids in good digestion and helps in smooth bowel movements.
It also keeps you away from the problem of haemorrhoids by easing constipation.
Water also helps in getting rid of excess sodium and aids in minimising swelling of feet and ankles (oedema).
It keeps a check on the body’s thermostat levels and cools the body.
It also helps in relieving morning sickness, heartburn and acidity.
It also keeps fatigue in check.
How Much Water Should a Pregnant Women Drink?
During pregnancy, you should drink about 10 cups or 2.3 litres of water or other fluids in a day. However, the need for water varies for all women. It is absolutely normal if you feel the need to consume more or less water than the recommended standards. You can easily find out whether you are getting enough fluids by checking the colour of your urine. Colourless or pale yellow colour urine indicates that you are taking sufficient amount of fluids. If you are urinating less and the colour of your urine is dark yellow, then you need to pep up your water intake.
You may also be required to increase your water intake during pregnancy if you are exercising, living in a warm climate or high altitude area. It is recommended to keep a bottle of water always close to you so that you are reminded to sip it.
Is Water the Only Way to Keep Hydrated?
The fluid intake during pregnancy not only constitutes water but other fluids too. Milk, coffee, tea, fruit and vegetable juices also add to your fluid intake. It is recommended to limit your intake of tea, coffee or any aerated drinks as these drinks are diuretics. These diuretic drinks lead to increased urination and thus make you lose more water from the body.
Some pregnant women limit their fluid intake thinking that it may lead to water retention. On the contrary, limiting your water intake may result in water retention. Nausea may also make you stay away from water, so it is suggested to keep sipping water instead of gulping down at one go. If you do not like the taste of normal water, you may try flavoured water during pregnancy, which can be made by adding a little lemon to the water.
Different Ways to Increase Daily Water Intake
Following are the ways you can increase your water intake during pregnancy:
You should drink water after every bathroom visit.
Make sure you drink every two hours.
Keep a water bottle always handy and sip from time to time.
You may also set an alarm for drinking water.
You may consume more watery fruits and vegetables such as watermelon and cucumber.
You may also add flavour to the water if you do not like the taste of plain water. Adding a lemon or orange wedge is a good idea.
You may also replace water with other fluids such as milk, buttermilk, coconut water, etc.
How to Ensure Whether You Drink Safe and Clean Water
If drinking water plays a pivotal role during pregnancy, so does its cleanliness. It is very important for you to ensure that the water you drink is safe and clean. Therefore, it is recommended to drink filtered or bottled water to keep water-borne diseases during pregnancy at bay. You may also boil the drinking water to kill any bacteria or virus that may be present. Carrying your own bottle is a good idea whenever you step out from your house. You may buy drinking water too, but make sure the seal is intact. Make sure to check the expiry or best before date before accepting packaged water bottles.
Stay away from aerated drinks and sodas. If you wish to drink anything cold, opt for chilled water instead. Refrain from using ice cubes also as they may be contaminated.
Effects of not drinking enough water while pregnant
If you are not properly hydrated during pregnancy, you may have health complications. Some of the health complications that may result from not drinking enough water are:
You may experience maternal overheating, which means your body may find it difficult to regulate heat. Overheating may cause neural tube defects in babies.
Lack of water in the body may lead to decreased levels of amniotic fluid that protects and helps your baby to grow.
Insufficient water intake later in pregnancy may lead to premature labour.
You may feel dizzy, which is a common cause of dehydration.
You may get severe or bad headaches because of dehydration.
It might also affect the breast milk supply post pregnancy.
Water is very important throughout your pregnancy for the healthy development of the baby and also for your overall health. It is recommended to stay hydrated during pregnancy to keep any dehydration-related problems away. You should get in touch with your doctor as soon as you notice any sign of dehydration in your body.
Also Read: Coconut Water during Pregnancy Read more
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Secondary Infertility
Conceiving a first child may seem quite a simple and straightforward matter for most couples. When you decide to add a new member to the family, and you find it difficult to conceive, it can come as a shock. It may leave you confused, and you could start having doubts about your capability to give a brother or sister to your child.
What is Secondary Infertility
The couple’s failure to conceive a baby, in spite of being parents of a healthy child, refers to secondary infertility. The first child may be their own or with a different partner. The fact that they have been able to give birth to a child successfully can give rise to many physical and emotional upheavals. It is also because you may not know how common secondary infertility is. The realisation can be pretty disheartening, especially if all your friends have managed to complete their families with a second child.
At such a low time, it is important to know that secondary infertility in women is common. In fact, secondary infertility is more common than being unable to conceive for the first time. About one in seven couples face this problem. As you would have guessed, older women face this problem because of age and fertility issues.
How Long Does it Take to Conceive after Your First Child's Birth
The amount of time it takes you to conceive after delivering your first baby depends on whether you are breastfeeding yet or not? Ovulation can suppress since breastfeeding and the hormones needed for producing milk possess these qualities. If a woman isn’t breastfeeding her baby, it may take at least six weeks for the ovulation to begin. However, mothers should ideally maintain a gap of a year to 18 months between pregnancies. An earlier attempt to get pregnant can result in premature delivery and low birth weight for the baby.
Causes of Secondary Infertility
There could be many causes of secondary infertility which is why conceiving the second time could be difficult. You may be having a previous complication that may have metamorphosed into a larger one. There is a probability of developing a new infection or a surgical procedure which could have affected your capability to sire children.
A few other issues which could interfere with your fertility are:
Damaged uterus or fallopian tubes due to endometriosis
Blockages due to fibroids
Ovulation disorder caused due to the PCOS-Polycystic ovarian syndrome
Broken fallopian tubes due to an earlier ectopic pregnancy
PID-Pelvic Inflammatory Disorder which happens due to a sexually transmitted infection
Caesarean section during the previous delivery which may have resulted in uterine adhesions or scar tissues
Poor sperm quality
Being underweight or overweight
Tests for Secondary Infertility
Tests for female infertility are helpful in determining if your reproductive tract allows the egg to pass into the fallopian tube and fuse with the sperm. These tests also check if the ovaries are releasing the healthy eggs. Apart from the general gynaecological examinations, you will have to undergo other tests for unexplained secondary infertility. These include:
Hysterosalpingography: This test is carried out to understand the condition of the fallopian tubes and uterus. It also checks for blockages if any. This test is done by injecting X-ray contrast into the uterus, and an X-ray is taken to know if the cavities are filled properly.
Ovulation testing: This is a blood test that determines your hormone levels to know if you are ovulating correctly.
Hormone testing: These tests check the levels of pituitary hormones and ovulatory hormones which are responsible for reproductive processes.
Ovarian Reserve testing: This testing is carried out to check the quantity and quality of eggs needed for ovulation.
Imaging Tests: These tests include a pelvic ultrasound which analyses fallopian or uterine diseases and infections.
Genetic testing: This test is conducted to know if there are any genetic defects which are responsible for infertility.
Laparoscopy: This is a small surgery that helps in identifying any irregularities in fallopian tubes, problems related to the ovaries or uterus, endometriosis and scarring blockages. A small incision is made just below the navel, and an ultra-thin viewing device is inserted to examine the uterus, ovaries and fallopian tubes.
Hysteroscopy: In a hysteroscopy, a tiny lighted device is passed through the cervix to reach the uterus. It is helpful in viewing any abnormalities and can detect uterine diseases.
Treatment
The following are the conventional methods of medications used to address problems related to secondary fertility:
Intrauterine Insemination (IUI)
During this procedure, healthy sperm is inserted directly into the uterus. This is done at the time when the ovary releases the eggs for fertilisation. The IUI timing is usually matched with the regular ovulation cycle and to suit fertility medicines.
2. Fertility Drugs
Women who are infertile due to ovulation disorders are treated with fertility drugs. These drugs helping in inducing and regulating ovulation. You can speak to your specialist about the various types of drugs available and understand the benefits and risks each one carries.
3. Hysteroscopic Surgery
This surgery can successfully treat uterine issues like uterine septum, intrauterine scars and endometrial polyps.
Can Changing Diet and Lifestyle Help
Yes indeed. Your current lifestyle, eating habits, the diet you follow and your sleep patterns can be equally responsible for your secondary infertility. If you have put on weight or lost weight since the time of your first delivery, it may become harder for you to become pregnant. If you and your partner follow a fast lifestyle that includes smoking, drinking and late nights, it is best to curtail them. A healthy lifestyle could make a major difference in your capacity to conceive a baby.
How Can You Deal with Secondary Infertility?
If you are dealing with secondary infertility, there are certain ways of coping with it successfully:
1. Understand the physical and emotional changes since your firstborn
Your body goes through several changes as you age and your egg quality and fertility declines. Medications, weight gain, stress etc can also contribute to the inability to conceive.
2. Create a plan
Plan with your partner about your next steps. You can consider what approach you would prefer, IVF, egg donor or fertility treatments and check if you have the budget for it.
3. Seek medical attention proactively
Visit a fertility specialist if you are concerned about your fertility. Your fertility will keep declining as you age and hence, seeing a doctor can be beneficial to plan remedial measures.
4. Learn about the tests you will undergo
Stay informed about the tests that you may have including ultrasounds, blood tests, X-rays etc to determine the cause of infertility. Your partner may also have a semen analysis which checks the quality and count of the sperm.
5. Plan your logistics if you are planning to undergo treatment
Fertility treatment can require frequent tests and visits to the doctor. During this time, ensure that you have planned ahead to tend to your other commitments, including kids and work.
6. Accept your feelings
It is okay to be angry, sad or frustrated about this. But ensure that you seek help from a professional or join support groups to help you through this.
7. Get ready to answer some tough questions and prepare some stock answers
Prepare your answers for family and friends who ask about when you’d be having another baby.
8. Focus on the moment and enjoy time with your child who is with you now
Don’t let the worry of tomorrow rob you from the pleasures celebrating your little one who’s with you now.
When Should You Visit Your Doctor
You will need to meet up with your doctor if you have been having normal sexual relations with your partner without contraception for a year and you are still not pregnant. Your partner should join you for this visit since it is a joint responsibility. It is also important to treat secondary fertility when you are at a slightly advanced age or are suffering from a condition that could affect fertility. In such cases, you should make a trip to the doctor earlier than you anticipate.
What Are the Chances of Success
More than often, it is the age of the female that is responsible for the likelihood of success. If the female is below the age of 36 then the chances are bright. However, females of age 38 and above may not have similar success. Not giving up after a couple of months of treatment is the key to improving your chances of success. Remember the first time when you were trying to conceive? You didn’t give up after the first few months, did you?
Most of the times a few years have passed since your first child. It is well-known that the older you get, the more difficult it is to conceive. You may have put on weight, had surgeries or your partner’s sperm quality and quantity has deteriorated too. If your sex life is good and yet you are unable to conceive, it is time to meet a good doctor. It is best to sit down together and create a time frame for all that will happen in the next few months. Know how much money you need and what options you will consider.
Also Read: Unexplained Infertility Read more
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Respect the Words of Your Partner - Key to a Successful Married Life
"Success in marriage does not come merely through finding the right mate, but through being the right mate." – Barnett R. Brickner
Being a successful couple and having a successful married life is a god gift. Partners have to really work hard to be successful in their life. They need to understand each other's feelings and respect these feelings.
1. Successful Couples Try to See Things From each Other’s Point of View
They don’t become defensive, but they practice empathy. Couples spend hours sitting together and gently discussing the situations and their respective feelings in order to come to a place of empathy. They actively show one another they care by trying to see things from the other’s point of view.
2. Give Time
Relationships won't work if partners don’t give quality time to each other. Discussing about their future planning and giving more time to each other is one of the keys to a successful and happy married life. Therefore it is required that you and your partner give more time to each other than any other relationship.
3. Take Responsibility
As a husband and wife you each have your own responsibilities in your married life . Each one has to take their share and be a responsible person. Responsibility means carrying out your duties towards your children and family.
Whether it is an arranged marriage or a love marriage, partners need their privacy time and quality time to spend together. Getting married and getting pregnant in a short span of time and consequently entering into another big world of responsibility can affect a couple's privacy time. After all, partners will be too busy caring about their baby who is being introduced into this world.
A successful marriage is far more valuable than most of the temporary things we chase after in our lives. And it will always last longer.
Disclaimer:The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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Dr Ghouse has added a new answer
Guardian of 0 children
9 hours ago
Q. #asktheexpert
what is the pain killer than can be taken by a breastfeeding mother to deal with pain of stitches after delivery?
Dr Ghouse
Paediatrician
5 hours ago
A. dolo 650 safe analgesic. 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
Anu Sharma has added a new answer
Expecting Father due in 3 months
3 hours ago
Q. My wife taking tablets for UTI it caused fever last week she took paracetamol and Pan D in IV and now for the past 5 days taking Nitrofurantoin tablet IP I have two questio
1) Will this tablets and IV affect my baby in any way and it's growth inside
2) She says still feeling some pain groin and abdomen area comparatively lesser than previous days
3) Any diets to avoid this UTI in future
Read moreAnu Sharma
Mom of a 1 yr old boy
2 hours ago
A. UTI infection is common in pregnecy. Better to consult gyne
Dr Ghouse has added a new answer
Guardian of 0 children
2 hours ago
Q. ma lmp 28.9.2023 edd date 5.7.2024 ma age 25.7.1999 ma beby boy or girl plsss tell me mam
Dr Ghouse
Paediatrician
2 hours ago
A. be not possible to tell. 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. Minal Acharya has added a new answer
Expecting Mom due in 5 months
2 hours ago
Q. Hii...., Is it safe to eat jackfruit in 4th month of pregnancy, daily 2 ...
Dr. Minal Acharya
Nutritionist
2 hours ago
A. dear mam, you can eat jackfruit during the 4th month of pregnancy. there is no problem in having it. you can eat all types of seasonal vegetables and fruits even green leafy vegetables.
shahin has added a new answer
Expecting Mom due in 2 months
1 hour ago
Q. is that positive result??? my Due date is tommoro I am having vomitting and nausea and back pain etc please reply asap
shahin
Mom of a 6 m old boy
4 mins ago
A. yes
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
21 mins ago
Q. Hi I'm in 23weeks pregnancy
my afi is 26 I have no diabetes or any other issues
is that risky ? what to do for making normal delivery possible
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
17 mins ago
A. yes AFI level is very high and yes you need to be very careful to have regular follow up with your doctor take the precautions advised by your doctor and regularly keep a watch on baby movements
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