Exercising while you’re pregnant is an important part of staying fit and healthy during this special time in your life, and it can even help you to have a smoother delivery when the time comes.  However, before starting any exercise routine while pregnant, you need to consult with your physician or health care provider to determine how much you can safely handle.  If you have vaginal bleeding, any early rupturing of your membranes, or are at a risk for pre-term labor, you shouldn’t exercise.  Even women that don’t have any of these risk factors are advised to stick with low impact exercises.  A leisurely swim, water aerobics, regular aerobics, or walking are several of the safe, low impact exercises you can choose from.

The types of exercise that are best for women in the early stages of pregnancy are different from those that are recommended for the later stages of pregnancy, since a pregnant woman will need to be more careful about exercising after her first trimester.  After passing your first trimester, you shouldn’t do any exercises on your back to reduce the risk of harming the fetus.  To strengthen your abdominal area and your core, you can do exercises such as pelvic tilts while standing up, belly breathing while sitting down, and holding and releasing your abs while seated.  Of course, you should always try to be safe no matter what stage of pregnancy you are in, but if you feel any pain or shortness of breath, stop right away and contact your physician.

When you’re first starting to exercise during your pregnancy, you’ll want to start off slowly.  If you weren’t active regularly before your pregnancy, five to ten minutes a day should be enough.  Try to exercise at this pace at least three times a week for best results, and slowly increase the time you exercise depending on how you feel.  If you were active before becoming pregnant, you may be able to handle longer workouts safely – just be sure to listen to what your body’s telling you.  You may not be able to match your pre-pregnancy workouts, since your body’s resources are already strained to provide for two people.  Stay safe, and don’t push your body beyond its limits.

Interestingly enough, one of the things you’ll need to pay special attention to is not overstretching during any of your exercise sessions.  A pregnant woman’s body produces the hormone relaxin, which helps to make labor easier by providing extra lubricant to the woman’s joints.  Therefore, pregnant women must be careful when exercising, since they’ll feel like they can stretch farther than is physically safe.  Be especially careful with exercises that involve a stretching component, like yoga or Pilates, and dial down your effort a notch if you feel yourself suddenly blessed with super-human flexibility.

In addition, make sure that you’re comfortable while exercising.  Comfortable shoes with good support that don’t hurt your feet and clothes that are not binding to you or the baby are essential to exercising during your pregnancy.  Think about it, how likely are you to stick with a pregnancy workout routine if it involves putting on pinching shoes and too-tight waistbands?  Instead, pick up some comfortable exercise wear, and remember that you may need to purchase new items as your size changes.

Most importantly, pregnant women should always listen to their bodies while exercising.  Any warning signs like leaking fluid out of the vagina, vaginal bleeding, the baby not moving as much, uterine contractions, pains in your chest, shortness of breath, calf swelling or calf pain, headache, dizziness, and feeling faint are signs of concern.  If you experience any of these symptoms, stop exercising immediately and contact your physician or health care provider as soon as possible!

Many women are now looking to yoga as a safe and fun way to stay fit during pregnancy.  Many doctors even suggest that yoga practice can help a woman learn helpful labor breathing techniques better than a Lamaze class.  With the variety of stretching and relaxation techniques, yoga can be very beneficial for learning to combat the pain or uneasiness of pregnancy, and for helping a woman develop the mental skills needed to go through labor and delivery.

When searching for a yoga class, you should always meet with the instructor first to make sure they’ve received certification in teaching yoga techniques to pregnant women, since many poses that are safe in regular class aren’t safe for a pregnant woman.  Be sure to choose clothing for your yoga classes that is light and breathes well so that you won’t overheat in class.  You should be able to find a wide variety of yoga clothes for pregnant women in maternity boutiques. 

You should also plan on bringing your own mat from home for every yoga session.  Although many studios have mats and equipment available for your use, these mats may not be germ free, which can lead to trouble since a woman’s immune system can be weaker during pregnancy.  If you need to purchase a mat, check to see if your gym sells them, or visit any sporting goods store to buy one.  Best of all, yoga mats are cheap – you’ll only spend $10-25 on a good quality mat.

Another big concern with pregnant women taking yoga is making sure they stay hydrated.  Make sure you drink lots of water both before and during your yoga class.  Most instructors recommend bringing a plastic water bottle that you can set by your mat.  Never attend yoga classes immediately after eating a large meal since some pregnant women feel nauseous when working out on a full stomach.  However, you may want to have a light snack before attending yoga so that you don’t feel lightheaded.

The goal of these classes is not to lose weight, but to stay active.  During any yoga session, you should never do anything that feels uncomfortable or hurts you in any way.  Don’t feel pressured to continue trying if you can’t complete a pose.  Take your time and ease into any yoga class you take, especially if yoga is a new workout experience.  Of course, you should always consult with your physician on which yoga techniques he or she believes are safe for you during pregnancy. His or her recommendations may also vary depending on your trimester.

Keep in mind that the number or length of yoga classes you could successfully complete before pregnancy may not be the same as during.  Most physicians recommend that pregnant women participate in yoga exercises no more than three times a week.  If you’re also attending other types of workout sessions in addition to yoga, you may need to cut down the number of yoga classes in which you participate.

As you progress into the later months of pregnancy, you may need to cut back on your physical activity altogether.  Women who are on physical restrictions for activity – including bending, stooping, or twisting – should not participate in yoga.  Make sure that the leader of any yoga class you attend knows what to do in the event of an emergency.  For example, if you were to pass out during class, there should be someone with the phone numbers to reach your doctor or hospital.

Health Canada, the Canadian government’s health department, reported the nearly three fourths of the plastic toys that they tested had toxic chemicals which can cause harm among kids.

Phthalates, a chemical used to soften the toys, were banned voluntarily in the country for the past ten years. Yet, the health officials discovered the presence of polyvinyl chloride (PVC) on 54 out of 72 products tested. These toys are reportedly marketed for kids’ ages three and below.

Items that are considered dangerous are baby toys that are likely to be swallowed or place in the mouth and even items that can aid in feeding infants. The percentage level of the chemical is between 0.2 and 40 percent.
Based on current standards, phthalates on products should not go beyond 0.1 percent.

As of now, Health Canada did not release the details of retailers and brands included in the controversy. Officials added that no action is necessary for now because the products are considered legal in the country.

However, several groups have criticized the move by Health Canada for not coming up with the list for public knowledge since the protection of the babies is on the line.

Phthalates are still being used to soften plastic toys because other means are proven to be costly.

Many women are placed on bed rest for the last month or two of their pregnancies. While there are many different reasons why bed rest is ordered, it won’t make it any easier to deal with. If you start to feel frustrated, try to remember that it won’t last forever, and that you’re helping to keep your baby healthy.

Here are some tips on how to cope while on bed rest:

Complete your birth plan.

This is a great time to lay out exactly how you want to have the baby. You’ll have the time to consider all of your options, such as delivering naturally or with the help of medication. You can also decide who you want in your birthing room and you can make a list of items that need to be packed for the big occasion.

Shop for you baby.

This is a great time check out the many new products available for newborns and infants. You can search online via laptop right from your bed. Sign up for newsletters from retailers that offer baby items, and you’ll be the first to be notified of sales and special offers.

Get in touch with friends and family.

The time you spend on bed rest is a great time to reconnect with people you have grown apart from. Whether by phone, email, or with a personal visit from them, you’ll be glad to have your friends and family members awaiting your big day with you. It’s a great support system as well.

Re-read your favorite book.

Catching up on your reading can really be a great way to keep yourself occupied during bed rest. You won’t be getting much rest soon anyway, so this can be a great time check out the newest novel or how to book. Enjoy your quiet time now, while you still can!

Find a craft you enjoy.

Whether it’s crocheting, scrap booking, or another craft, you’ll have plenty of time to complete finish old projects or start a new one. Keep a basket full of supplies by your bed. Seeing a finished product will give you a feeling of accomplishment as well.

Locate pregnancy related forums and blogs.

This is a great way to communicate with women who are going through the same thing as you and establish a support group to help you cope with your bed rest. Many times, these other women will have terrific advice on how to help pass the time and what to look forward to in the months ahead.

Learn another language.

If you’ve always wanted to speak a second language, this is as good a time as any to do so. You can find many free language programs online and there are also several programs for sale that include audio CDs and DVDs that you can use from the comfort of your bed.

Catch up on some of your favorite movies.

This is a great time to watch all those movies you missed the year before and haven’t been able to find the time to watch. You can find several online sites that rent movies for very minimal monthly fees, and many of these sites carry full seasons of television shows available as well.

Here are some common misconceptions regarding trying to conceive.

1. Most women have no trouble getting pregnant - FICTION - One in Six couples are unable to conceive after a year of trying.
2. Getting pregnant just takes time….relax and it will happen - FICTION - If you are under the age of 35 and have been trying to conceive for a year or more, see your doctor.  Same goes if you are over 35 and ttc for 6 months.
3. Men have just as many fertility issues as women - FACT - 40% of fertility issues are from the man, 40% from the woman, and 20% unknown causes.
4. Nothing can be done about male infertility - FICTION - There are many procedures to fix blockages or other treatable fertility issues in men………you just have to see a doctor!
5. Infertility means you will never have a chile - FICTION - the truth is that more than half of the couples that seek help for fertility issues give birth to a child.  Again, you have to seek the help out!

Unfortunately, many women face tough decisions when it comes to pregnancy.  They may have to decide whether to work or stay home both during and after the pregnancy.  If a woman decides to work, she’ll have to decide at which point to take off for maternity leave and at what point to return.  She may also have to decide if the environment she works in is safe for both her and the child.  For example, a woman who works in a paint store or manufacturing plant may find that these environments aren’t safe for her unborn child.

There are also certain considerations that employers must be willing to make during a woman’s pregnancy.  Pregnant women often need more bathroom breaks than other employees.  They may also become more emotional and sensitive as the pregnancy progresses.  A woman’s co-workers must be able to understand that these mood swings are nothing personal – they are simply hormones raging out of control. 

In addition, many women feel more overwhelmed or buried under the pressures of their job duties during pregnancy.  This may even be true of women who have performed the same tasks for years.  While all of these things sound bad, an employer should consider this is a short period of time – it’s often better to help a pregnant woman adapt during pregnancy that try to find someone else to fill their shoes.

As a pregnant woman, you may feel the need to prove you can still be the same go-getter you’ve always been.  However, there’s more at stake here than your next promotion.  Women have to be willing to accept that they may not be able to do everything she could do before pregnancy.  If a pregnant woman feels tired or exhausted, she must be willing to say so.  Trying to push forward with some tasks may put a woman or her child at physical risk.  Pregnant women should also be aware that there are laws and regulations in place that protect women’s rights during pregnancy.  For example, if a woman wants to keep her job but can’t perform it for a short time, employers may be required to offer time off or placement in an easier position.

There are also certain techniques you should be aware of that can make your job more bearable during pregnancy.  If you work in an office environment, try to get up and move around frequently – sitting too long can lead to swollen feet and ankles.  Certain adaptations to your work environment may be able to help as well.  Try to move items that constantly require a pregnant woman to bend or stoop to a higher area.  If a file cabinet holds the most needed file in the bottom, it might be best to move it to the top temporarily.

The most important thing for a woman to remember during pregnancy is to always accept help, but never take advantage of it.  Many people will be willing to help with anything they can, as long as it doesn’t become excessive.  Asking a co-worker to help tie your shoelaces could come back to haunt you if she ever becomes pregnant herself.  Women need to remember that pregnancy is a temporary condition – you’ll still have to work with your coworkers even after things go back to normal.

Celebrity parents these days are getting additional interest from the public due to their knack of picking up interesting baby names for this children. The more interesting the name, the more it gets publicity in major U.S. magazines.

This was in the case for new parents, Fall Out Boy lead singer Pete Wentz and pop star Ashlee Simpson. The couple welcomed their first child late last week and named him Bronx Mowgli Wentz.

Several speculations arose as to why the baby was named as such. Reports surfaced that Bronx was in reference to a place in New York while Mowgli refers to the name of the child in the “The Jungle Book.”

Interestingly, the initials of the new Wentz baby are BMW, a reference to a very expensive car.

Wentz and Simpson got married in May this year. According to the couple’s representative, the new parents are happy and are thanking all those who gave well wishes.

Wentz reportedly sought parenting advice to friend Joel Madden, who has a daughter with actress Nicole Richie.

“Joel gives me advice. It has been really awesome for me to go to another person my age,” he was quoted as saying.

One of your primary concerns during pregnancy should be how to eat healthy.  Basically, you need to make sure you’re eating a diet that provides the proper nutrition for both you and your baby, and allows for a healthy weight gain during your pregnancy.  There are several important factors to maintaining a healthy diet while pregnant.

If you’re already eating healthy before you become pregnant, you’ll only need to make a few changes to your diet to be able to meet the new demands of your body.  If you aren’t yet a healthy eater, be aware that foods from all five food groups should be included in your healthy pregnancy eating plan.  The amount of each food group you’ll need depends on your specific calorie needs.  For more information, check out MyPyramid.gov to learn more about your specific needs and to print out an eating plan.

Sometimes, you’ll hear women say they’re “eating for two” when pregnant.  This is not actually the case – you’ll need to increase your intake of healthy foods, but this doesn’t mean that you’re doubling the number of calories you consume in a day.  Fresh fruits, vegetables, whole grains, and lean meats are especially important during this time.  However, you also need to limit your intake of sugars and fats – which is especially important if you’re at risk for gestational diabetes.

Many doctors agree that if you eat a balanced diet of healthy foods, you’ll get most of your recommended daily allowances of vitamins and minerals.  The exceptions include iron and folate.  Therefore, when you’re pregnant, you’ll need to take a multivitamin to ensure that the proper nutrients are available for you and your baby.

Concentrate on consuming foods that are high in folic acid, especially before you get pregnant and during the first trimester.  Folic acid helps reduce the risks of certain birth defects, such as spina bifida.  Folic acid can be found naturally in citrus fruits, green leafy vegetables, beans, and nuts.  In addition, many physicians recommend a prenatal vitamin that contains at lease 400 mcg of folic acid once daily.

Most health experts also recommend upping your milk intake – as long as you aren’t drinking whole milk.  While pregnant, you need at least 400 mg more of calcium each day than you normally do.  Two cups of milk or one and a half ounces of cheese will provide the minimum requirements of calcium per day.

Another important thing to remember is to drink plenty of fluids – especially water – during your pregnancy.  Dehydration and constipation are often very common problems during this time and eight glasses of water a day will help prevent these uncomfortable situations.

Try not to deny yourself your cravings.  You’ve probably heard horror stories about women who gain 60 pounds during their pregnancies due to their out-of-control cravings.  However, if you allow yourself a reasonably small portion of the food, you may find that your craving subsides more quickly than if you prevent yourself from indulging at all.

Finally, one of the best pieces of advice out there is to simply use good judgment when you’re eating during your pregnancy.  Eat several small meals during the day to help prevent heartburn, which is also common in pregnant women.  As your tummy grows, you appetite will as well.  Be sure you’re satiating it with something that’s good for the baby and for you.

Therapeutic massage has been around for hundreds of years, and can be used to relieve muscle tension, reduce stress, and to improve your overall health.  In the past, health professionals were somewhat ambivalent in accepting the benefits of therapeutic massage for pregnant women.  However, modern research is showing that this type of massage can be an important part of a woman’s prenatal care.

The Benefits

Studies indicate that therapeutic massage during pregnancy can relieve muscle aches and pains, reduce the symptoms of depression, and decrease anxiety.

The massage technique shown to provide the most benefits to a pregnant woman is the Swedish massage.  This particular type of massage reduces muscle tension, improves circulation and is the most recommended for pregnancy, since it focuses on the skeletal and circulatory changes brought on as a result of changing hormone levels in a pregnant woman’s body.

Therapeutic massage studies have shown that pregnant women who received massages twice a week for a five-week period had significantly lower levels of the stress hormones norepinephrines and cortisol.  They also showed high levels of serotonin and dopamine – the body’s “feel good” hormones.  This evidence strongly suggests that therapeutic massage incorporated into normal prenatal care can give the mother some very substantial health benefits.

Swelling, or edema, of the joints is very common during pregnancy, and is caused by increased pressure on major blood vessels from the heavy uterus.  Massage can help soft tissues release these trapped fluids, aiding in the removal of waste products from the body.

In addition, many women experience sciatic nerve pain in the late stages of pregnancy.  The weight of the uterus can put pressure on the muscles of the lower and upper leg, causing swelling and pressure on the nerves.  Therapeutic massage has been demonstrated to help relieve this pressure and significantly reduce sciatic nerve pain.

Precautions

Women should discuss the benefits and risks of therapeutic massage with their individual prenatal caregivers.  You need to be informed about the benefits and risks of therapeutic massage – so it’s best to work with a knowledgeable professional before adding therapeutic massage to your pregnancy care.

If therapeutic massage is recommended in your case, you should only seek services from a certified prenatal care massage therapist.  These professionals have been trained beyond what is required of national standards for massage therapists and they know specifically how to address the sensitive areas of the pregnant body.

If you have any of the following condition, you should speak with your health care provider before you receive a massage: high risk pregnancy, pre-eclampsia, hypertension due to pregnancy, previous pre-term labor or severe swelling.  In addition, most therapists will refuse treatment to a woman in her first trimester of pregnancy, as there are statistics that show a higher rate of miscarriage during the first twelve weeks.

Therapeutic massage is one avenue to consider to help relieve some of the discomforts associated with pregnancy, including back and joint pain, anxiety and swelling.  Again, it’s important to speak with your prenatal care specialist before you sign up for therapeutic massage to be sure the therapy is right for you.