Showing posts with label Pregnancy. Show all posts
Showing posts with label Pregnancy. Show all posts

Pregnancy Exercise For Beginners: Easy Worksout

It is never too late. This is the premise that should keep in mind about healthy living,which is so important in everyday life and, even more, during pregnancy. If you did not have healthy habits before pregnancy, don't worry! Only it should not pass in one second more to start working for their health and that of your baby.

An exercise routine should be complemented with a good healthy and balanced diet. Remember that, during pregnancy, the mother power is the only source of nutrients for the baby, so make sure to have a varied diet rich in vitamins and minerals.

Pregnancy Exercise For Beginners

Can you exercise while pregnant?

The first thing you should do is talk to your doctor. This will verify your state of health and the development of your pregnancy, in such a way that you can determine if it is suitable or not for you to exercise in pregnancy.

If the answer is Yes, you can start to do an exercise routine. We recommend that an hour of exercise a day at a moderate intensity. Exercises such as swimming, the prenatal yoga and walking are ideal for a pregnant woman.

Can exercise be dangerous?
Whenever you perform exercise under the authorization from your doctor, you should not be dangerous. You must ensure that physical activity that you do not put it at risk of a fall or shock. I.e., do not perform high impact activities, extreme or contact sports.

When to stop?
If you are not accustomed to exercise, should pay attention to how it reacts to physical activity. If it shows signs of exhaustion, dehydration, dizziness, or shortness of breath body, stop immediately.

If during or after physical activity you feel pain in the abdominal area or contractions, stop the activity and call your doctor immediately.

Weight Gain During Pregnancy

One of the natural consequences of pregnancy is the weight gain of the mother. During nine months of gestation, the mother should eat a little more than usual and must incorporate different foods to your diet to make sure that your baby is getting all the nutrients it needs for its development.

However, many mothers are unaware of what is the amount of weight that isconsidered healthy for the pregnancy, so tend to exceed and, therefore, to beexposed to different health problems and complications.

Weight Gain During Pregnancy

How much should weight gain be?

It is important to note that there is no one size that should get any woman during pregnancy. This happens because every patient is different, by what your weight gain will depend on various factors such as weight, which had prior to pregnancy and what is your (BMI) body mass index.

In general, the weight gain should be the following:
  • If before pregnancy had a BMI of less than 18.5 must increase from 13 to 18 pounds during pregnancy
  • If before pregnancy had a BMI of 18.5 to 24.9 you need to increase 11 to 14 poundsduring pregnancy
  • If before pregnancy had a BMI of 25 to 29 must be increased of 7 to 11 pounds during pregnancy

What about multiple pregnancy?If you have a multiple pregnancy, it is very likely that your weight gain is greater. The most advisable is to consult your doctor to check your weight gain in your particular case should be.

What happens if it increases more than recommended?
Control weight gain during pregnancy is very important for the health of the mother and the baby. When it increases more than recommended, the mother is exposed tovarious complications such as gestational diabetes and high blood pressure.

In addition, complications due to excessive weight during pregnancy is not onlylimited to date of birth, but the mother will also be more difficult to return to your ideal weight after the birth of your baby

Nutritional Needs During Pregnancy

Today is considered sufficient to increase the energy needs of a woman pregnant, healthy and well nourished, in 200 to 300 Kcal per day during the second and third quarter, total of 2000 Kcal. the daily requirement during pregnancy about 1700 + 300Kcal

  • Nutritional requirement

Proteins
For pregnant woman protein needs are of 1 g/kg/day. During pregnancy these needs increase given the huge synthesis of new both maternal and fetal tissues, especially in the last quarter. The National Council of American research proposed that starting in the second quarter, the pregnant woman should eat of 10-12 grs. additional protein when you are older than 24 years and 15 grams per day when it is under 24 years of age.

Nutritional Needs During Pregnancy

This corresponds to increase the protein needs between 1.2 and 1.5 g/kg/day. They must be of high biological value proteins. Protein rich foods are the meats of beef, poultry, fish, eggs, grains, nuts. You must switch between different types of meat distributed among 210 to 240 Gr. daily lunch and dinner, do not eat more than two eggs a week. Beads you must consume a Cup three times a week.

Carbohydrates
Special recommendations related to the in take of this nutrient macro, for pregnant women has not been established. They must provide around 50% of the total energy in take. They are in potatoes, cassava, Cocoyam, celery, banana and cereals.

It must eat about 6 servings/day, divided between meals and snacks for example two slices of bread, 30 Gr. dry cereal, a cup of oat meal or fororo, a medium-sized arepa, six crackers, half a cup of rice, hot cereal or cooked pasta. Cereals and whole grain bread are preferable. 1/2 cup vegetables, 1/4 cup of banana.

  • Nutritional needs during pregnancy
Fat
The amount of lipids in the diet will be approximately 30% of the total energy. Not only the quantity but the quality of the fat that is ingested during pregnancy is important. It should take into account the need of certain fatty acids, which are important for the formation of the nervous system and the retina of the fetus, and this contribution is guaranteed including fish in your diet.

During pregnancy there is a Hyperlipidemia (increased cholesterol and triglycerides) physiological. They are also found in meats, dairy products and vegetable oils. They must drink 2-3 glasses of milk per day, you can swap with 2 slices of cheese or aration of 30 Gr. cottage cheese or curd, a yogurt.

  • Nutritional needs during pregnancy
Vitamins
There is an increase in the requirements of vitamins during pregnancy and they play acrucial role in metabolism, most do not contribute with the energy input, with abalanced diet is enough to meet the daily requirement and don't need any vitamin supplement. Vitamin C is essential for the absorption of iron.

We can get them in yellow, vegetables, green leafy vegetables and fruits. In its raw form gets all its nutritional value. They should eat five to seven servings per day, a serving is equivalent to half a Cup when they are cooked, when they're raw or 180 ml in juice, a cup can spread in two cups of vegetables (watercress, spinach, lettuce, green beans, cabbage, broccoli, cauliflower, red pepper, calbacin) and 5 servings of fruit a day.

Special mention should be folic acid since it has an a 122% increase due to the growth of the fetus and the placenta needs as well as increase the maternal red blood cell production. Currently it is recommended that all women in reproductive age consume 400 mcg/day three months before pregnancy in order to reduce the risk of neural tube defects.

  • Minerals
Iron
The daily requirement of iron are 15 mg/day, and during pregnancy, these requirements increase to a total of 30 mg/day, ferrous sulfate salt is which is better absorbed. The dose to correct anemia are far greater. Anemia has been associated with prematurity, newly born of low weight at birth. The requirement during pregnancy increase can not be satisfied by the content of iron in ordinary diets or by the many women iron reserve, therefore recommended the use of 30 to 60 mg of supplemental iron.

Requirements of iron during lactation are not substantially different from non-pregnant women, but it is advisable to keep for 2-3 months after delivery supplementary administration of iron to replenish the reserves that have been decreased during pregnancy.

Calcium and phosphorus
Daily calcium requirements are additional 400 mg 800 mg recommended

Why is Important Should Be Drinking During Pregnancy

During pregnancy, it is very important to keep fresh, healty body and mind, since only in this way you would be doing whatever is at their disposal to promote their well-being and the health of the baby that is waiting for you. In this case, you should know that is not just eating for two, but also it is hydrating for two. So it's very important, you should to know the reason of proper hydration during pregnancy.

Why is it important to properly hydrate during pregnancy?
It should be noted that, during pregnancy, a baby is brewing inside her uterus, reason why the demand for liquid that requires your body will be higher. The volume of body fluids increases during pregnancy, so you should consume a greater quantity of liquids in order to satisfy the demands of your body.

drinking during pregnancy

It is important to drink enough fluids in pregnancy for the following reasons:
  • To form the amniotic fluid
  • to keep well hydrated
  • To promote the growth of your baby
  • To prevent infections
  • To avoid discomfort of pregnancy such as constipation, heartburn, and nausea
  • To release the toxins from your body
  • In addition to all these reasons why it is necessary to drink water during pregnancy, you should know that some studies have shown that fluids in pregnancy reduces therisk of premature delivery.

How many liquid should take?
It is recommended that you eat from 2 to 2.5 liters of fluids per day during pregnancy. Remember: whenever you're thirsty, you should drink liquids.

Should I drink water only?
The amount of fluids suggested not only must come from the water. You can also drink beverages such as milk, fruit juices or vegetable or soups. If you drink any ofthese options during the day, you can post them within the suggested amount of daily to its consumption.

Consuming Fat Foods During Pregnancy

Eat Fat Foods is very important role during the pregnancy, reason why the mother should eat them daily to meet the requirements of your body and the baby. It should be remembered that fats also produce the body's energy reserves, so, during pregnancy, is best avoided any type of diet to lower, since this could bring negative consequences on the health of the mother and the baby waiting.

However, it is essential to keep in mind that while the requirements of fat are theeasiest to obtain, also is very simple you overdo and, consequently, increase more weight than it should. For this reason, we offer a series of data and recommendations that will serve as helpful when choosing what fats to consume during pregnancy.

Consuming Fat Foods During Pregnancy

Why is it important to consume fat?
During pregnancy, the mother will need extra energy due to the growth of theplacenta structures and the development of the baby in the uterus. The changes that are occurring in your body require much energy, so the mother should increase their in take of fat to meet the requirements of your body.

Are all fats good? "Good" or unsaturated fats are those that:
• Transport energy
• Help hormone production
• Wrap your vital organs
• They are a source of energy for the body
• Protect the blood vessels
• Regulates body temperature
• Provides essential fatty acids

This type of fat in two classifications:
• Monounsaturated: are those that are found in olive oil and nuts.
• Polyunsaturated fats: these fats are vegetable margarines, cod liver oil and oily fish.These are indispensable for the development of the brain and the nervous system of your baby.

On the other hand they are saturated fats, which can raise cholesterol levels when taken in excess. However, they are also necessary for the body, so you should eat them in moderation. These fats are present in the fat of beef, pork, chocolate, butter,among others.

What happens if these fats are consumed?
Several studies suggest that lack of fats in pregnancy is related to the increase in the risk of preterm labor and hypertension in pregnancy.

What foods to consume?
• Margarine
• Olive oil
• Cream
• Cream
• Dried fruits
• Sour cream
• Cheese
• Fish
• Fish liver oil

Therefore, it is of utmost importance that include foods rich in unsaturated fats, and occasionally consume saturated fat, always taking care not to do so in excess in the case of the latter.

Medicines During Pregnancy

What medicines can I take during pregnancy?
Talk to your doctor about any medicine that takes. Be sure to say to all those who prescribed medicines that you are pregnant. Even drugs that are asquieren without a prescription can harm a baby, especially if taken during the first months of pregnancy since all organs are being formed.

If you are taking any drug during pregnancy, we must take into account the following premises:

• Try not to consume any drug during the first trimester unless it is essential.
• Avoid self-medication.
• Consider the risk/benefit ratio and the minimum effective dose.
• Do not consider no safe drug for baby in 100%.
• Use those drugs that you have more experience in pregnant women.
• Keep in mind that the topical medication also absorbs, (E.g., creams)


What medicines should I take?

Of course that there are large number of studies on the safety of numerous drugs during pregnancy and in what circumstances the risk of using them would overcomethe benefits that may arise.

Analyzing and group all of these studies have allowed different classifications ofmedications according to the risk to the fetus. One of the most widespread is the onemade by the American FDA, which is responsible for the authorization andmonitoring of medicines in the United States.

This classification includes medication in 5 categories:

Classification of drugs for use during pregnancy:

• Category A: women-controlled studies do not demonstrate a risk to the fetus in thefirst trimester and there is no obvious risk in the rest of the pregnancy. The possibilityof fetal injury seems remote.

• Category B: animal reproduction studies do not indicate any risk to the fetus, butthere are no controlled studies on pregnant women; or animal reproduction studieshave shown adverse effects which are not confirmed in controlled studies in the firstquarter.

• Category C: animal studies have shown adverse effects on the fetus and there are nocontrolled studies in women; or not there are studies on women and animals. Drugsof this group should be given only if the potential benefit justifies the potential risk tothe fetus.

• Category D: there is positive evidence of risk to the human fetus.

• Category X: studies in animals and humans have demonstrated fetal abnormalitiesor there is evidence of fetal risk based on human experience and/or animals. The riskof its use in pregnant women clearly exceed any benefits and they arecontraindicated in women who are or may be pregnant.