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Consuming Coffee/Caffeine during Breastfeeding
Coffee has several health benefits. However, it acts as an energizer inciting raised levels of physiological or nervous activity in the body. Therefore it should be taken with caution by one and all, especially by pregnant and breastfeeding women.
Some babies can be more caffeine sensitive than the others. These babies cannot get rid of the caffeine that has come into their blood stream through the mother’s milk making them restive and unable to sleep. Babies who are less resistant to it can also suffer from acid reflux or colic. In fact babies born to mothers who restrained from caffeine during pregnancy are more sensitive to it but they gain tolerance with age.
Video: Consuming Caffeine While Breastfeeding
https://www.youtube.com/watch?v=3gy_kIOne6s
Is Consuming Coffee/Caffeine Safe While Breastfeeding?
Can drinking caffeine affect breastfeeding? Well that’s a question all nursing mothers have. Experts say consumption of coffee or caffeine in limits (around 1 - 3 cups of coffee/tea a day or similar amount for other caffeinated products like energy drinks) is safe. However, nursing mothers with a baby less than four months old should abstain from it since babies that young may not be able to deal with even a small amount of caffeine in their blood stream. Observing your baby could also help. In case your baby is awake most of the time, especially after you breastfeed him, or restless and irritable, then it’s a sign that the mother needs to curb on her caffeine intake.
Can the Caffeine You Eat or Drink Get in Your Breast Milk?
Around 10% of caffeine of what she takes inconsumed gets into the mother’s breast milk which when the baby takes in, gets into his blood stream. After a cup of coffee, caffeine is absorbed into the mother’s blood stream fast and appears in her breast milk within a span of 15 minutes from the time of consumption.
Can Caffeine Harm Your Baby?
Low level of caffeine in the breast milk does not validate that the amount present is safe for your baby. Moreover, caffeine metabolism in a newborn is very slow, at an average of 3 – 4 days and can be even slower in premature babies. However, it gradually increases as the baby matures.
Can Caffeine Decrease Milk Supply?
Caffeine if taken in less or moderate quantity is okay but if taken in large amounts, can dehydrate your body thereby decreasing the supply of milk. Intake of breast milk with caffeine in it can make a baby cranky and fussy. This in turn may result in the baby not wanting milk which in turn may decrease the mother’s supply of breast milk.
How Much of Caffeine is Fine?
The effects of caffeine may differ from one mother-baby pair to another based on several factors. Most babies are fine if the mother drinks 1-3 caffeine drinks a day but some babies start showing signs of irritability and sleeplessness when the mother drinks 4-6 caffeinated drinks a day. As the baby grows old, he can metabolise caffeine more efficiently. Therefore, it can be said that several factors have to be studied before determining the amount of caffeine that is fine for a mother-infant pair.
Amount of Caffeine in Your Favorite Food & Beverages
Beverages/Food
Size
Caffeine(mg)
Brewed Coffee
237 ml
95-165
Espresso
30 ml
47-64
Instant Coffee
237 ml
63
Latte/Mocha
237 ml
63-126
Brewed Black Tea
237 ml
25-48
Green Tea
237 ml
25-29
Cola
237 ml
24-46
Energy Drink
237 ml
27-164
Cold Coffee
237 ml
55-65
Lemon Tea
474 ml
37
Energy Granola Bar
1 Bar (34 g)
50
Dark chocolate
1 Bar
4
Reasons to Avoid Caffeine While Breastfeeding
Caffeine is said to be present in a lot of food and medicines along with tea and coffee. People prefer beverages like tea and coffee because of the caffeine present in them since it keeps people alert and awake. However, its best to keep away from all food and beverage containing caffeine while you are breastfeeding for the following reasons.
A small amount of caffeine from the food or beverage that the mother takes, gets into the breast milk which the baby feeds on. As a result of this, the baby sleeps less and also becomes irritable.
A fussy and cranky baby may not nurse well. Therefore, the supply of the mother’s breast milk will decrease since the demand is less.
Caffeine can cause allergies in babies. Therefore a breastfeeding child taking in caffeine through his mother’s milk may get rashes or may have problems with stools.
Too much of a caffeine intake can cause dehydration which further results in less supply of breast milk.
Healthy Alternatives to Caffeinated Drinks
Since coffee and breastfeeding cannot go hand in hand, here is a list of substitutes which work like coffee but are caffeine free.
Tender Coconut Water: It can quench your thirst and invigorate you at the same time.
Licorice Tea: This brew is actually caffeine free. It increases energy by acting as a tonic to the adrenal glands.
Wheatgrass Juice : This is a natural energiser rich in essential vitamins, minerals and nutrients.
Carob powder : It is caffeine free and similar to cocoa powder which when taken with a mix of milk and honey vitalizes you.
Lemon Water : It instantly jolts you up with it’s freshness. It's an instant revitalizer.
Green Smoothies: A blend of fresh veggies and fruits is a quick way to feel fresh and energized.
Peppermint Tea: This minty drink not only freshens up your breath but also calms you down with it’s cooling sensation.
Ginseng Tea: It increases blood flow and like coffee, has a stimulating effect.
Chamomile Tea: Although being caffeine free, it helps people to unwind, relax and also improves sleep disorders.
Green Tea: It contains a very less amount of caffeine and is packed with rich anti-oxidants that are beneficial for health.
Caffeine can be found in most of the beverages. It is said to be a great energy booster. People crave for a cup of freshly brewed tea or coffee in the morning. However, beverages or food containing caffeine should not be taken in excess while breast feeding an infant since it can lead to a lot of health issues in the baby. Otherwise too, caffeine taken in excess has it’s side-effects. Therefore if you think you are consuming too much of it, cut back on it and see your lifestyle change for the better.
Also Read: Breastfeeding Your Baby All You Need to Know to Get Started Read more
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Super Brain Yoga - A Simple Exercise To Boost Your Mental Health
Staying mentally sharp and having an amazing memory is what all children all wish for. However, there is actually a way of making these wishes come true. This is possible with Superbrain Yoga or yoga for optimal brain health. We'll tell you how it works and its benefits.
What Is Super Brain Yoga?
In simple terms, Superbrain Yoga is a type of yoga which stimulates the acupressure points in your earlobes. This sends electrical signals to the brain, thus stimulating it and boosting cognitive clarity. The result is a sharper and calmer mind, reduced ADHD, better performance in school and anything else that involves learning, retention, and recall.
How Does It Work?
Superbrain Yoga, for kids and adults alike, boosts electrical activity in the brain and gets it up and running. Your brain is like a muscle and essentially, this type of yoga stimulates it and gives it a workout. It's gentle, easy-to-do, and it doesn't take a lot of time either. Any energy locked away in your lower extremities gets channelled upwards, going right to your brain and boosting its functioning.
What Are the Benefits of Super Brain Yoga?
If you practice Superbrain Yoga every day, you will begin to experience these benefits:
1. Increases Creativity
From drawing, painting to any activity that requires creative thinking, your child's performance will be better than before. She'll pick up new skills a lot faster and need to put in less effort to get more things done.
2. Calms the Mind
Does your child struggle to sit in one place and pay attention to her classes? If yes, then Superbrain Yoga will help. It'll calm her mind, de-stress her, and ease anxiety. And really, that's the best you could ask for.
3. Improves Cognitive Function
Since it's yoga for the brain, she'll able to recall and remember more. Her brain will be much sharper and she'll get used to 'thinking on her feet'.
4. Lowers Stress
One of the biggest benefits is that it lowers stress. More cortisol affects the quality of life negatively but with Superbrain Yoga, you don't have to worry about that. Less stress also means she'll be able to focus better, relax, and let go - leading to learning and performing cognitive or physical tasks with confidence.
5. Eliminates Depression
If you've been feeling depressed a lot lately, you'll find that practising Superbrain yoga every day will help. It also helps to tackle conditions like mood swings, ADHD, OCD, and any mental health problems which are reversible.
6. Improves Balance
The physical benefit of Superbrain Yoga is that the sense of balance improves. This means you won't be prone to falling or slipping on the ground since your feet will be well-grounded when walking or running.
7. Boosts Sex Drive
A heightened sex drive is one of the best benefits of Superbrain Yoga. And who doesn't want better sex? It also revitalizes your kidneys and helps to combat adrenal fatigue.
8. Cleanses Emotionally
Emotional blockages or negative energy in the body manifests physically. If you've got any blockages in your life, it'll show up sooner or later in the form of disease, injuries, physical trauma, etc. When you do Superbrain Yoga correctly, it will help to release the blockages and circulate positive energy throughout your body. This will leave you feeling good and also improve your productivity in all spheres of life.
9. Improves Energy Levels
Your child's metabolism gets a boost, she'll feel more energized, and won't get tired easily.
10. Changes Perspective
This type of yoga makes you a more positive person and emotionally healthier. The way you look at life and how you do things change completely.
How To Do Super Brain Yoga?
Performing Superbrain Yoga isn't that difficult. You just have to know the right steps. Here's how to do this brain exercise:
Start by standing erect on the floor with your head facing in the direction of the east. If you don't know which direction is east, that's fine; just make sure you stand in the Tadasana pose.
Lift your right arm and fold it at the elbow. Get the index finger and thumb and connect them to your left earlobe, making sure the thumb faces away from your face.
Now take your left arm, fold it at the elbow and do the same for the right earlobe. Use your index finger and thumb of your left hand for this.
Your tongue should touch the roof of your mouth and press against it throughout the duration of this pose.
Keep your feet apart and squat down. Inhale and hold your breath for a few moments; stay in this position for a while.
Exhale and get up slowly.
Repeat this process about 15 to 20 times to reap the benefits and make the most of it.
Tips To Consider While Doing This Yoga Exercise
Here are a couple of tips to consider when you do Superbrain Yoga or try it for the first time:
Your posture makes a big difference. Make sure your back and shoulders are straight, and your torso, spine, and neck erect. Your feet should stay flat on the ground and your shoulders must widen. If your posture is not correct, you won't be able to make the most of this exercise.
The tongue resting against the roof of your mouth by pressing actually activates the relaxation response in your body. This makes you more mindful when performing the pose.
Make sure you perform the pose in a quiet well-lit room that's free from noises or distractions. This is because it'll take a bit of practice to get the form and pose right and you don't want to be disturbed when you're working on it. You can also do this pose in your backyard or a quiet outdoor space with a lawn to feel more relaxed and grounded.
Avoid putting on jewellery, fashion accessories, or tight clothing. These would distract you and get in the way. Wear loose, comfortable clothing and stay hydrated before performing this exercise.
There are no evidence-backed studies which claim that Superbrain yoga will change your brain or give results instantly. The results take time to show up. If your child practises this exercise regularly, you'll notice her recall capacity and attention span improving.
Try doing Superbrain Yoga with your child every day and unlock your brain power.
Also Read:
Best Yoga Asanas for Healthy Heart
How to Relax Yourself With Yoga Nidra
Effective Tips to Perform Yoga at Home Read more
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12 Simple and Effective Home Remedies for Bleeding Gums
Imagine this: you spit out foamy toothpaste while brushing your teeth and see a tinge of blood in it. Shocking? Most people neglect taking care of their gums when caring for their teeth. Healthy gums are the basis of oral health as they provide essential support to the teeth. Bleeding gums can often be an indicator of gum disease. But the situation can be tackled with simple and helpful home remedies so that you may flash your pearly whites uninhibitedly.
What are the Causes of Bleeding Gums?
The causes of bleeding gums are as follows:
Lack of good oral hygiene can trigger plaque formation along the gumline which may lead to gingivitis. Gingivitis can result in the swelling and bleeding of gums.
In the case of gingivitis not being treated properly or in time, the infection can further spread to the gums and jaws. This condition is called periodontitis.
Medical conditions like leukaemia and haemophilia can be an underlying reason for bleeding gums.
Sometimes, the deficiency of Vitamin C and K can also prompt the gums to bleed.
Sometimes, individuals who wear dentures are prone to bleeding gums.
Fluctuating hormones during pregnancy can be another starting point of bleeding gums.
Signs and Symptoms of Bleeding Gums
Common signs of bleeding gums may include:
Inflamed gums
Discoloured gums
Reddened gums
Gums which recede from the teeth
A persistent unpleasant taste
Constant bad breath
Loosening of teeth
Pus build-up around the teeth and gums
Blood oozing out during brushing
Sensitive teeth
Natural Remedies for Bleeding Gums
Here are some useful home remedies that may help you take care of your bleeding gums:
1. Tea Tree Oil
It has anti-inflammatory and antiseptic properties which can bring relief to bleeding gums.
What You Will Need
A teaspoon coconut oil
1-2 drops of tea tree oil
What You Have to Do
Blend tea tree oil with coconut oil.
Gently massage this solution onto your gums.
Let this remain for about 5 to 10 minutes.
Next, thoroughly rinse your mouth with water.
Do this twice every day.
2. Salt Water Rinse
It can be an effective cure for bleeding gums, as salt contains antiseptic and anti-inflammatory abilities to decrease swelling. It also battles infections that lead to bleeding gums.
What You Will Need
A teaspoon of salt
A cup of warm water
What You Have to Do
Add salt to a cup of warm water and stir well.
Rinse your mouth properly with this saline mixture three times daily.
3. Clove Oil
Clove oil has an active compound called eugenol which possesses pain-relieving and anaesthetic qualities, thus, providing comfort from the symptoms of bleeding gums.
What You Will Need
Two to three drops of clove oil
A teaspoon coconut oil
What You Have to Do
Combine coconut oil with clove oil.
Rub this mixture directly on the gums and leave it on for about 5 to 10 minutes.
Use this solution two times daily.
4. Honey
Honey, with its anti-inflammatory and antibacterial abilities, can restrict the development of plaque by destroying harmful bacteria and can play a key role in the healing process of unhealthy gums.
What You Will Need
A tablespoon of raw honey
What You Have to Do
Apply honey to your gums and massage it gently.
Do this treatment twice every day for optimal results.
5. Tea Bags
The tannic acid present in tea bags can prevent the clotting of blood by constricting bleeding vessels. Black tea bags usually work the best.
What You Will Need
A black tea bag
Hot water
What You Have to Do
Dampen the tea bag with hot water.
Place it over your gums and lightly bite down.
Hold it in place for about 5 minutes before removing it gently.
Do this at least twice a day.
6. Sage and Peppermint Oil
Peppermint or sage oil can support good oral health by keeping the mouth clean and refreshed, and discouraging the accumulation of plaque.
What You Will Need
One or two drops of sage/peppermint oil
Two or three drops of coconut oil
What You Have to Do
Blend sage or peppermint oil with coconut oil.
Add the blend to your toothpaste.
Brush your teeth twice a day.
7. Calendula Leaf and Chamomile Tea
Tea made from the leaves of chamomile and calendula can considerably improve the health of the gums and protect them from the effects of periodontitis and gingivitis. Its astringent, antiseptic and antifungal abilities can block the inflammatory responses of plaque-forming bacteria and curtail the bleeding of the gums.
What You Will Need
Chamomile and calendula tea bags
Lemon juice
What You Have to Do
Add hot water to a cup with a chamomile or a calendula tea bag.
Mix in the lemon juice.
Swish the chamomile/calendula rinse around in your mouth after brushing your teeth.
Do this twice a day.
8. Cranberry Juice
It can be a good remedy for gum problems as it is thought to have the ability to stop Streptococcus mutans bacteria from binding with the teeth and gums, thus averting plaque multiplication.
What You Will Need
A cup of cranberry juice (unsweetened)
What You Have to Do
Have a cup of cranberry juice at least once a day.
9. Oil Pulling
It can improve gum health and neutralise inflammation as it may help in getting rid of the bacteria present in the mouth that leads to plaque formation and causes the gums to bleed.
What You Will Need
A tablespoon of coconut oil
What You Have to Do
Sit upright with some oil in your mouth.
Swish the oil for about around 2 to 3 minutes in your mouth before spitting it out.
Do this once every day.
10. Turmeric
Turmeric is popular as an antimicrobial and anti-inflammatory herb. The curcumin in turmeric can abolish plaque, bacteria and any kind of inflammation.
What You Will Need
A teaspoon of turmeric powder
Half a teaspoon of salt
Half a teaspoon of mustard oil
What You Have to Do
Combine mustard oil, turmeric powder, and salt.
Apply this mix to the gums and massage gently.
Do this twice daily for good results.
11. Aloe Vera
Aloe vera has incredible healing, antibacterial and anti-inflammatory abilities which can contribute to the management of gum complications and improvement of the periodontal disorder.
What You Will Need
A teaspoon of aloe vera gel
What You Have to Do
Apply the aloe vera gel on the gums and massage lightly.
Leave it for a few minutes before rinsing your mouth clean.
Do this twice a day.
12. Baking Soda
The alkaline baking soda can discourage the generation of plaque by nullifying acidic bacterial wastes in the mouth.
What You Will Need
A teaspoon baking soda
A mug of warm water
What You Have to Do
Add baking soda to a mug of warm water and mix well.
Use this solution to cleanse your mouth after meals or at least twice a day.
You can directly apply baking soda to your gums too.
Tips for Preventing Bleeding Gums
Some preventive tips can include:
Brush your teeth twice every day, and if possible, after all your meals.
Opt for a soft/medium bristled brush for brushing your teeth.
Refrain from brushing too harshly as it can harm the tender gum tissues.
Floss daily to get rid of bacteria concealed between your teeth.
Adopt a healthy diet full of vegetables and fruits and follow healthy eating habits to ensure the well-being of gums.
FAQs
Some frequently asked questions are:
1. What Type of Toothpaste and Mouthwash is Good for Bleeding Gums?
Consider using an anti-gingivitis toothpaste which can arrest plaque generation and keep your mouth free of bacteria. You may like to use a mouthwash containing hydrogen peroxide which can promote oral health and thwart gum bleeding.
2. Why Do My Gums Bleed While Brushing?
Gingivitis or gathering of plaque underneath the gums is often responsible for gum bleeding while brushing.
3. Why Do Gums Bleed in Pregnancy?
During pregnancy, the changing hormones can impact the body in many ways. One of the likely effects can be bleeding gums as the gums tend to become more sensitive to plaque-forming bacteria.
4. Are Bleeding Gums Dangerous Should I Visit Dentist ASAP?
Most instances of bleeding gums can be handled by proper oral care and hygiene. Occasionally bleeding gums can be an indication of some severe underlying problem, like haemophilia or even cancer. In case your gums fail to heal despite a few days of trying out home remedies, it is advisable to refer to a dentist.
Looking after your gums is vital as not doing so can make you susceptible to oral health issues. Home remedies can assist you in tackling the condition of bleeding gums naturally.
Also Read:
Effective Home Remedies for Teeth Whitening
Working Home Remedies for Yellow Teeth
Home Remedies to Deal with Sensitive Teeth Read more
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Travelling During Pregnancy
Pregnancy can be a tiring time and to engage in travel during this time may even be overwhelming to many. Some people would say that the best thing to do while pregnant is to stay at home and not move around too much. But life is unpredictable, and you may be forced into a situation where you have to travel, such as permanently shifting to another city. During this time, you may naturally be facing the dilemma of whether it is safe to do so. Most pregnant women are worried about the safety of the baby, especially during long-distance travel. The best way to put your mind at rest is to consult your doctor before the travel and take all the precautions required. The important thing is to understand that you need to keep your developing baby safe and prevent any unnecessary complications through the course of your pregnancy. However, if you cannot put off travel due to an emergency or work, you can always discuss the options with your doctor and ensure that it is as safe as it could be.
Is Travelling Safe During Pregnancy?
It is safe to travel throughout most of your pregnancy unless you have pregnancy complications that need special attention. The best time to travel is in the second trimester when you are past your morning sickness. Travelling during the third trimester is possible, but you could be prone to fatigue and discomfort. Due to the risk of labour, air and boat travel after the 36th week is not recommended.
Travelling in the First Trimester
Travelling during early pregnancy, although possible, is generally not advised due to the various risks it carries. The first trimester is when you experience most of the pregnancy symptoms like morning sickness, nausea, vomiting, etc., and these are more pronounced during this time. Also, you may be at a higher risk of miscarriage during the first trimester. Hence, long-distance travel by road and air travel is not recommended. Since your baby is in its developmental stage, any risk during travel could affect the proper development of the baby. However, you may consult your doctor to evaluate your pregnancy, and your doctor may permit travel if your pregnancy is stable.
Travelling in the Second Trimester
If you have to travel, the second trimester is your best bet. This is when your risks of miscarriage are considerably lower. You will notice that your pregnancy symptoms like nausea and morning sickness have reduced, which can make it much more comfortable to travel. However, if you have any serious complications, travelling may still not be advised. It is best to consult with your doctor and discuss your travel plans ahead of time, even during the second trimester.
Travelling in the Third Trimester
While travelling in the third trimester is not problematic, at this stage of your pregnancy, you are likely to experience fatigue due to the increased weight of the growing baby. This can increase discomfort and make travel stressful for you. Also, if you have conditions like oligohydramnios or polyhydramnios, it is recommended that you do not travel to prevent complications. If you have to travel, you will also need to check with the airlines before you book the ticket. Most airlines do not permit women past 36 weeks to travel due to the possibility of labour.
Road Travel During Pregnancy
Travelling by road during pregnancy can be convenient, especially for short distances. Driving in a car allows you to make as many stops as you require in order to stretch and walk. You can also avoid the high altitude sickness that may occur in air travel.
Things to Remember
If you wish to travel by road, you may need to keep in mind the following things before you hit the road.
1. Before travelling
Keep your medical and prenatal records in the car.
Carry a mobile phone for emergencies.
Keep some home-made snacks in the car to avoid eating from random places.
Keep enough bottled water in the car to stay hydrated.
2. During travel
Keep your seatbelt latched at all times below your belly.
If you’re in the passenger seat, push your seat back completely to give you enough room to stretch.
If you’re driving, push the seat back as much as possible for a comfortable seating position.
Stay hydrated by drinking plenty of water on the road.
Eat healthy snacks to avoid nausea.
Keep a cushion or a small pillow between the seat and your back to avoid back pain.
Stop as often as possible to stretch and walk to keep your blood circulating.
3. What to avoid
Try to avoid long road trips.
Avoid eating street food.
Avoid wearing restrictive or tight clothing.
Avoid taking routes that have bumpy roads.
4. When you disembark
Get plenty of rest.
Rehydrate and eat.
Do not go on another long journey without getting ample rest.
Air Travel During Pregnancy
Air travel can be a safe option for many pregnant women as there are no sudden movements involved. It is especially convenient for long distance travels. However, the lack of space may feel a little cramped especially when you need to stretch.
Things to Remember
With proper precautions, air travel can be made as hassle-free as possible to avoid any discomfort to you.
1. Before travelling
Pack light and carry all your medications.
Wear comfortable and loose clothing.
Wear roomy shoes to prevent any discomfort due to possible swelling.
Request for an aisle seat near the exit to get more leg space.
Request to be searched by a wand or manually instead of the scanning machine.
2. During travel
Always keep your seatbelt on.
Drink enough fluids to keep yourself hydrated.
Stretch your ankles and legs regularly, especially on long flights, in order to avoid swelling or blood clots due to high cabin pressure.
Try to take a walk often to keep your blood circulating.
Seek help from the stewards if you feel any discomfort.
3. What to avoid
Avoid smaller private planes and travel on major airlines with pressurized cabins.
If you do ride in smaller planes, avoid altitudes above 7000 feet.
Avoid travelling by air after 36 weeks of pregnancy to avoid preterm labour.
4. When you disembark
Try and stretch your legs and ankles to loosen your muscles.
If you feel any discomfort on landing, contact your doctor for advice.
Take rest and get plenty of sleep.
Sea Travel During Pregnancy
Unless you suffer from seasickness or have other pregnancy complications, sea travel during pregnancy should be safe for you.
Things to Remember
1. Before travelling
Pack your medications and ensure that they last you throughout the voyage.
Carry your medical and prenatal records.
Get a diet chart from your doctor with the things you can and cannot eat.
Keep track of the safety measures on the cruise.
Check the schedule and know how much time you have at each port.
Verify with the relevant offices to ensure that the ship has cleared all the inspections.
2. During travel
Eat healthy and nutritious food.
Drink plenty of water and stay hydrated.
Utilize the walking space and take regular walks.
3. What to avoid
Avoid spending a lot of time on the deck to prevent sunburn and overheating.
Keep track of the seafood and fish that you eat. Some of them contain mercury which can hamper brain development in the foetus. Check with your doctor beforehand about what you can and cannot consume.
Don’t walk on slippery surfaces to prevent falls.
Avoid eating local food at the ports.
Avoid common pool areas to prevent infections. Instead, opt for a private pool or Jacuzzi.
Avoid water and adventure sports.
4. When you disembark
If you feel any discomfort that you are unable to handle, it is best to disembark.
Train Travel During Pregnancy
Travelling by train can be more convenient and does not trigger nausea. You also get more leg room and enough space to walk around and stretch throughout the journey.
Things to remember
1. Before travelling
Book a direct train ticket with least number of stops.
Carry a pillow to support your back.
Reserve a lower birth for convenience.
Get a porter to carry your luggage onto the train.
Request for a seat near the washroom.
Wear comfortable clothes and shoes.
2. During travelling
Rest your legs and put up your feet as often as you can.
Take walks regularly inside the train with proper support.
3. What to avoid
Avoid buying food from vendors. Carry homemade food instead.
Try to avoid moving between coaches or using the washroom when the train is moving.
Avoid travelling alone and travel with at least one person to support you.
Do not board the train when it is moving.
4. When you disembark
Be careful of slippery steps while getting off the train.
Wait until the other passengers have disembarked to avoid a rush.
Hire a porter to carry your luggage.
When Should Pregnant Women Avoid Travelling?
Travelling during pregnancy should be avoided in the following cases:
History of miscarriage or preterm birth: If you or anybody in your family have had prior miscarriages or preterm labour, it is best to avoid travel.
Multiple pregnancies: If you are pregnant with twins or more, your doctor may advise against travel. This is because multiple pregnancies make you more prone to preterm labour.
Preeclampsia or high blood pressure: Women with preeclampsia may face certain complications during pregnancy. Travel can tire you out and give rise to more complications.
Placental abnormalities: Conditions like placenta previa and placental abruption can pose a significant risk to both your and the baby. Bleeding may also be common if you suffer from these conditions. Travelling in this condition is not advised as it can increase the risk of complications to you and your baby.
Gestational diabetes: Women with gestational diabetes require adequate rest and care as severe cases may lead to birth complications. Hence, travel should be avoided if you have gestational diabetes.
Incompetent cervix: A weak cervix increases your risk of preterm labour, and heavy movement may trigger a break of the membrane causing labour. Plenty of bed rest is recommended in order to rule out these complications.
Heavy bleeding during pregnancy: Some bleeding during pregnancy is common. However, if you have experienced heavy bleeding, it is wise to opt out of travel to avoid any complications and discomfort.
Ectopic pregnancy: Ectopic pregnancy is a serious risk to the mother. If you an ectopic pregnancy, especially along with preeclampsia, it is best to avoid travel to reduce complications.
Safety Tips for Travelling During Pregnancy
Stretch your muscles: It is important that you keep blood circulating during travel through regular exercise. Take breaks, walk and stretch your legs as often as you can. This will prevent the risk of deep vein thrombosis (DVT) which can lead to potentially dangerous blood clots.
Pack a travel kit: Carry a travel kit with compression socks, prenatal vitamins, haemorrhoid cream, medical documents and your doctor’s contact details, healthy snacks, hand sanitizer, medication (pregnancy appropriate).
Hydrate: Remember to stay hydrated throughout the travel. Avoid drinks with caffeine.
Consult your doctor: Discuss your travel plans with your doctor, including where you will be travelling. Your doctor will be able to provide all advice and suggest the medical precautions required. You will also need to go for routine check-ups to ensure that you are in optimal health for travel.
Take care of what you eat: Drink only bottled water and pasteurized milk and ensure that your food is cooked properly.
Get travel insurance: Make sure that your travel insurance covers your pregnancy and medical bills if you go into labour.
Check with the airline: If you are travelling by air, ensure that the airline permits travel, as most airlines do not permit pregnant women beyond 36 weeks to travel. Once you do book a ticket, request for an aisle seat in order to get more leg space and for the convenience of movement.
Stay comfortable: Dress in comfortable clothes, protect yourself from the sun and ensure that you listen to the cues of your body. If you feel any discomfort, get plenty of rest.
Do not rush: Be patient when you board off. Allow the other passenger to move ahead to prevent any pushing.
Exercise hygiene: Ensure proper hygiene when using the washrooms and toilets. If you have the choice, use a squat toilet instead of a western toilet. If you are travelling with a spouse or a friend, as them to wait for you outside the washroom for safety.
Pregnancy travel is possible with the right precautions and care. It is also advisable that you consult your doctor for approval before engaging in any long distance travel. Also, go for routine check-ups to rule out any complications that may prevent you from travelling. Safe travel requires a good amount of planning and precautions. This is especially true when you are pregnant to ensure the safety of both you and your developing baby.
Also Read: Air Travel during Pregnancy Read more
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Guidelines for Writing a Birth Plan
To make a birth plan, you don’t require a lot of research. All that is required is to realise and understand what you want, what your needs and preferences are during and post-delivery and thereafter organizing it all together and writing it down.
In order to pen down a birth plan, certain guidelines need to be followed. These guidelines help in planning what a mother wants during her labour andThis involves understanding whether a mother wants a normal delivery, a C-Section or an epidural, who she wants or does not want during her labour in the delivery room, after how long does she want to breastfeed her baby, when does she want to feed her baby after birth etc. All information that one thinks is necessary and important should be listed in this plan.
What is a Birth Plan
A birth plan is a record or a document in which the expectant parents state their preferences for the labour and after delivery process. It is also a way to prepare them for the physical and emotional aspects of the birthing process. It also serves as a vehicle for communication between the partners, their care provider and the hospital staff prior to labour and the childbirth process. The document also gives an insight into the other options that could be put practised in case an unexpected situation arises.
Why Should You Create a Birth Plan?
A birth plan allows the caregivers get an idea of what you prefer and expect during your labour and delivery. It is a list of the expectant parents' expectations and desires. Here are the reasons why you should have one:
Natural birth: You would want everyone in the labour room to know that you want a normal delivery and not an epidural one, without the help of any pain-free drugs. Creating a birth plan will enable you to do this.
Means of communication: It will communicate your wishes and expectations clearly. It helps you to convey to your doctor or your midwife that unless there is some complication, the delivery should go as per the birth plan drafted by you. In hindsight, it also gives a chance to your health care providers to analyse and brief you about the possibilities post reading your documented plan.
Preparation: Drafting a birth plan also shows what you are prepared for. You can create this plan after going through several Blogs, talking to friends who are mothers, talking to health care providers and also reading several books about pregnancy and childbirth. Doing so may not make your delivery easy but it will give you a greater sense of comfort while going into the labour room.
Other options: Most women want a normal delivery but what if that is not possible? What if you require medication to induce labour or you have oedema in the cervix which stops it from opening up and you are writhing in pain? So having “just in case” options in your birth plan, is a wise move.
Gathering knowledge: Writing a birth plan requires you to acquire knowledge about labour, childbirth, hospital or the health centre environment, medical equipment (which may be used during childbirth) and medications. In the process, you also get to know about everything that is related to having a baby.
Gives clarity: At a time when the contractions have started and you are in pain, just opening up the birth plan will give you an idea and help you to decide as to what should be done next.
Role of your partner: Just as it took both you and your partner to make a baby, in the same way, both of you can create a birth plan together. In the process, your partner will get to know all about labour and childbirth and get a feeling of being a part of the whole journey and the experience.
The Kind of Research to do Before Writing a Birth Plan
Doing a bit of research before drafting a birth plan is a good thought. You can do so in the following ways.
Join an antenatal class: An antenatal class is a good place to interact and ask questions to the various caregivers and health professionals about different aspects of pregnancy, labour and delivery. It’s a place where you can meet other moms-to-be and share your pregnancy woes, your experiences and learn new things from them.
Talking to people: Interacting with people and women who have given birth at the hospital you are going to, will give you an insight into what your experience could be like. Also talking to other women in pregnancy forums on the internet could also give you an understanding of labour and childbirth. However a word of caution, “never delve too much into it because every woman is different and so is their pregnancy”.
Talking to friends: Ask friends who have recently had babies for inputs on what they had included in their birth plan and what they had excluded. They could also help you to understand what you should expect at the time of childbirth.
Talking to your partner: Talking to your partner and asking him what role he could provide during your labour and delivery is important before drafting a birth plan. It will also give you an insight as to how he would help you during your labour and delivery process.
Reading: Reading about birth and birthing options could help you decide on what and how you want your labour and delivery to be. It will help you decide and choose options according to your likes and necessity.
Prepare for the worst: Your delivery may not go according to how you have envisioned it. At times, during childbirth, you may need some kind of intervention or an emergency caesarean, if your health or baby’s health is at risk. Therefore having a flexible birth plan is important.
How to Write a Birth Plan?
Every woman’s birth plan is different because what goes in it depends on what is important for her. It should be as simple and concise as possible. Your partner and family members should have full knowledge about what you have wished for in the birth plan (some hospitals and caregivers may try to override the birth plan instead of adhering to it).
What Should be Included in the Plan?
A birth plan should be as brief as possible and should include all the things that are important to the expectant mother. A good and legible birth plan should include the following points.
Your positions during labour and birth should be included in case you feel you will be more relaxed and comfortable in a certain way.
It should state whether you will have a labour coach and who will it be.
Stating other pain relief options other than the medicated ones during your labour such as breathing techniques and massages should be mentioned.
Who you would want and do not want during the time of delivery in the labour room.
Whether you want people to visit you or not, right after your delivery.
Whether you want somebody to videotape your delivery and whether the hospital allows it or not.
If you want some soothing music during your labour/delivery process.
Your concerns and fears.
If you would like to move during labour?
Whether you want an epidural delivery or a drug free delivery?
Whether being induced is okay with you?
Delivery preference like whether you want a Vaginal delivery, a C – section, vacuum extraction or a forceps delivery?
Under what circumstance should your doctor perform C – section?
Positions for labour and birth.
Do you want to wear your own clothing while in labour and during delivery?
Do you want to bank the cord blood?
How soon or later would you and your partner get to hold the baby after birth?
When would you first feed the baby?
Would you like to nurse your baby or bottle feed? Do you learn how to breastfeed?
Would you like your baby to sleep with you or in the nursery?
If your baby is a boy, do you want him to be circumcised? If so, when?
You could also mention whether you want your partner or the midwife to cut the cord instead of the doctor or the nurse. You could also ask for some drugs which would expel the placenta quickly or for it to come out on its own.
What if You Have Any Special Requirements?
Special requirements should always be put down on the birth plan. In case of a special family or religious custom during the baby’s birth, there should be a mention of it in the birth plan. If one has a disability, it should be mentioned in the birth plan along with the kind of help required.
One must also mention if English or any other language that is spoken at large (in that particular place) is not your first language and whether you require an interpreter. Also mentioning any special diet during your stay at the hospital, if in case you have one, is necessary.
What Happens After Writing a Birth Plan?
After you have finished mentioning all your preferences and your aversions in your birth plan template, your doctor, the caregivers and the other hospital personnel will know what you are expecting during your labour and childbirth. In case they feel something in your birth plan is too rigid, they may tell you what could be the outcome of it.
Having a good birth plan is certainly a good idea when it comes to one of your life’s most important milestone, that of being a mother. However, one cannot be too rigid while framing one. Expectant mothers need to be flexible and keep their options open. This would not only help in having a safe delivery but also a good one.
Also Read: 10 Complications During Labour and Delivery Read more
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Eating Sushi during Pregnancy - Is It Safe?
Pregnancy has been characterized by the inability of moms to take part in activities they love. After a woman finds out that a baby is on the way, she will no doubt be full of doubts about her actions and diet- questions start to pop up in her mind regarding everything around her. Questions about suitable food items are common, and the mother will definitely find herself having to forfeit on a lot of items she loves.
Sushi is a Japanese dish that has become famous and loved all over the world. However, sushi can raise a lot of questions during pregnancy, regarding whether it is safe to consume or harmful to the health of the foetus. In this article, let us take a look at whether sushi is safe to eat during pregnancy.
Can You Eat Sushi during Pregnancy?
Consuming sushi during pregnancy is not harmful to the child, provided it does not have uncooked or unfrozen fish. It has been found that raw fish has higher levels of harmful chemicals like mercury, and may also contain harmful bacteria and other pathogens. If the fish has been frozen or cooked thoroughly, sushi is fine to be consumed. Freezing the fish kills off a lot of parasites present in it, and high temperatures also have a similar result. The fish must be cooked at temperatures close to the boiling temperature to make it safe for consumption.
Risks Involved If a Pregnant Woman Eats Sushi
The sushi itself is not harmful for consumption, for pregnant women- the methods which are followed to make the sushi are what makes it harmful. In extreme cases, consuming sushi can also induce miscarriage in the woman. Let us take a look at a few of the risks involved in consuming sushi.
1. Infections
If the fish used in the dish is raw, there is a high chance of the woman contracting parasitic infections from it. Raw fish contains high levels of bacteria and other parasites, like tapeworm which can deprive the foetus of a lot of necessary nutrients when it grows. Such infections also affect your digestive system and gastrointestinal tract, which means that the growth of the foetus will be hampered. Anaemia and malnourishment are some other side effects of contracting a parasitic infection, and it can result in a miscarriage of the baby.
2. Immune System Suppression
During pregnancy, the immune system of the woman will be suppressed and greatly ineffectual. Consuming sushi at such a time can result in the mother contracting diseases that spread through the food, like listeriosis. Raw fish can also contain harmful listeria bacteria, so this remains a huge possibility.
3. Mercury
If the fish has not been cooked properly, it may still contain high levels of harmful chemicals like mercury. This is especially dangerous during pregnancy, as it can result in the nervous system, lungs, kidneys, vision and even the hearing abilities being damaged in the baby.
How Can Sushi be Made Safe to Eat While Pregnant?
Even though there are many harmful effects of consuming sushi during pregnancy, it can still be made safe for consumption by using the right kind of fish. The fish used in the dish must be ‘flash frozen’, which refers to a process of keeping the fish at extremely low temperatures right after harvesting it. This process has the capability to kill off the majority of the parasites and bacteria present in the fish, making it safe to consume.
Types of Sushi Pregnant Women Can Eat
Mercury levels are a real danger for pregnant women, so they should make sure to consume only fish with the lowest levels of mercury. These include fish such as:
Ark Shell
Conger
Sweetfish
Sandfish
Abalone
Clam
Shrimp
Scallop
Sandfish
Salmon
Squid
Crab
Shellfish
Gizzard Shad
Flatfish
Halfbeak
Trout
Smelt Egg
Octopus
Sea Bream
Cockle
Flying Fish Egg
Sea Urchin Roe
Freshwater Eel
What Kind of Sushi Should Pregnant Women Avoid?
Pregnant women should avoid sushi using fish with high levels of mercury, which include these apart from shark, swordfish and Mexican tilefish:
Mackerel
Tuna
Bonito
Yellowtail
Seabass
Blue marlin
What Sushi Rolls You Can Try during Pregnancy?
Pregnant women can consume some types of sushi rolls without any fear, and these are:
Cooked Salmon
California rolls
Eel rolls
Steak and Chicken Rolls
Shrimp Rolls
Vegetable Rolls
Tempura Rolls
Sushi Alternatives to Avoid Risk of Eating Raw Fish
Pregnancy is all about feeling good and feeding your desires, but the risks of consuming raw sushi outweigh the feeling of happiness you get when you consume it. However, you can consume the varieties of sushi given below, as they are safe to eat even during pregnancy.
1. Sushi from Cured Fish
While flash freezing can take care of the parasites present in the fish, there is an alternate process to kill those bacteria too- curing. If the fish has been cured, salted and pickled, you can be sure that all the parasites in it have been killed off. In order to cure the fish, you will need vinegar and salt. The first step is to apply the salt over the fish and leave it untouched for around one and a half hours. Then, wash the salt away and dry the fish using a towel, before soaking it in vinegar for about ten minutes. Dry the fish again, and then use it to cook the sushi.
2. Veg Sushi
This is the safest type of cooked sushi while pregnant, as it does not contain fish at all. Instead, you replace the fish in the dish with vegetables like carrots, avocado or even cucumbers. For people who love fish, this can seem unappealing- however, it can turn out to be a great, tasty dish if it is made with the right ingredients.
3. Homemade Sushi
Instead of curing the fish at home, you can also treat it in other ways to make it safe for consumption. Ensure that the fish has been left in the freezer for at least four days so as to eliminate the bacteria before cooking it.
Sushi Recipes You Can Make at Home
Here are a few recipes that you can try at home when you feel a craving for some sushi.
1. Vegetable Sushi
A great alternative to using fish, it is also perfectly safe for consumption even during pregnancy.
What You Will Require
Bamboo sushi mat
Nori seaweed sheets
Pickled ginger and wasabi
Vinegar from rice
Medium sized rice
Sugar
Soy Sauce
How to Make It
To make the rice, you need to cook the rice first with 2 and a quarter cups of water. Heat the sugar and the vinegar together so that they dissolve, and mix it with the rice.
The filling can be made with any vegetable, like carrots, avocado, tofu, cucumbers or even mushrooms marinated in soy sauce.
The next step is to make the roll- keep the bamboo mat over a flat surface and the nori sheet on top of that. Apply the rice in a layer over that, leaving a couple of cm from the sheet’s top edge. The filling should be added at the bottom edge of the sheet, and roll the mat. Then, cut it into small rolls.
2. California Rolls
This is a good choice for mothers who love their occasional serving of fish and sushi.
What You Will Require
Nori sheets
Bamboo sushi mat
Avocados
Sushi rice
Seedless cucumbers
Crab sticks
Spicy sauce
White sesame seeds
Kewpie mayonnaise
How to Make It
Prepare the rice as mentioned in the earlier recipe, and spread it over the nori sheet placed over the bamboo mat. Sprinkle sesame over the rice, and place the fillings (crab sticks and cucumber) leaving some place from the bottom. Roll the sheet, and press it into a cylindrical shape. Then, remove the roll and cut it into small pieces.
While sushi is a tasty delicacy, consuming it during pregnancy comes with a lot of risks. However, you can still have the dish if you ensure that the fish has been cooked properly. Otherwise, the best thing to do would be to consume vegetable sushi, which has no harmful effects whatsoever.
Also Read: Eating Fish during Pregnancy Read more
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
11 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
11 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
11 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
10 hours ago
A. you had to correlate is ultrasound examination. 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
Rashmi has added a new answer
Expecting Mom due in 2 months
11 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
10 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
10 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
10 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
8 hours ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
8 hours ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine 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
3 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
28 mins 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
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