Tag Archives: new mothers

Quick Tips for a Healthy Pregnancy

Asian pregnant woman make heart shape with hand on her stomach

Luckily we live in a world where pregnancy and parenting resources abound, containing a vast amount of helpful information for a healthful pregnancy. Keep reading to see some of our favorite prenatal tidbits for expecting mommas!

Change Your Diet to Suit Your Baby

Contrary to the public opinion that pregnant women are “eating for two”, they really only need to consume between 300-500 additional calories a day. These calories should take the form of healthy meals and snacks to ensure baby is eating well in there too. Here are some suggested guidelines:

  1. Do eat flaxseed! This superfood is jam-packed with goodies such as omega-3 fatty acids and extra fiber. It also helps lower cholesterol levels which can be on the rise during pregnancy.   
  2. Don’t consume much caffeine. Most medical experts cap it at about 200mg (11oz) of caffeine daily.
  3. Do eat small meals throughout the day as opposed to big ones. This can help stave off lethargy, giving you little energy surges to replace caffeine.
  4. Don’t opt for sandwiches containing deli meats, as they can harbor listeria, a bacteria that can be very harmful to unborn babies.
  5. Do drink a surplus of fluids, water in particular (about 10 glasses a day), and be sure to avoid artificial colorings and additives.
  6. Don’t ingest much mercury – avoid foods high in mercury including swordfish, mackerel or dark tunas.
  7. Do eat certain types of low-mercury seafood that contain beneficial omega-3 fatty acids such as salmon and shrimp.
  8. Don’t take any herbal or over the counter medicine without speaking to your doctor or pharmacist first.

Pregnancy Safety Tips

  • Quit smoking, and also avoid second hand smoke at all costs as the irritants can be detrimental to your little one.
  • Avoid harsh chemicals, such as those found in strong cleaning products.
  • Stop gardening and changing cat litter to avoid toxoplasmosis, a parasite strain commonly found in cats and soil that could be potentially fatal to a vulnerable unborn child.
  • When driving, wear your seat belt across your thighs as opposed to over your belly, and sit as far away from an air bag as possible to avoid the potentially tragic repercussions of its deployment.
  • Get plenty of sleep and rest. Pregnancy can be exhausting and come with heavy fatigue. It is important not to overwork yourself, as your baby can be in distress if you aren’t getting enough rest. Remember, you are resting for two!

Pregnancy Fitness

While you probably shouldn’t be participating in competitive gymnastics while pregnant, you definitely should be getting regular exercise. Exercise can bring a multitude of benefits to pregnancy, such as keeping your weight under control (if you gain too much, it will be harder to shed the pounds post-birth), switching up the routine for your tiny tenant (the movement can even be soothing for some babies), and helping prepare your body better for the tall task of giving birth. Some great pregnancy exercises include:

  1. Swimmingthis is one of the best exercises for pregnant women, as it is very easy on the joints and can help you keep fit without working too hard.
  2. Stretching – there are many stretching exercises such as pelvic tilts, that can help ready the body for birth, and avoid muscle cramps that sometimes come along with pregnancy.
  3. Walking – Walking is a safe form of exercise you can do all the way through your pregnancy. If you are a runner, you don’t necessarily have to give it up cold turkey when you are pregnant; there are certain guidelines you can follow to safely jog during certain times of your pregnancy – but only if you are an experienced runner, as it can be dangerous if not done properly. 
  4. Prenatal Yoga – tailored yoga activities can help strengthen your muscles so you are better able to carry around a baby and all of their accessories after you give birth.

Parenting Preparation

Educate yourself about what to expect during the labor and delivery, as well as premature labor warning signs to look out for. Pack a hospital bag in advance of your expected due date and remember to include important items such as your camera (with batteries and memory card!) and insurance information. If it is your first pregnancy, you can research different classes to take such as childbirth classes, breast-feeding classes or parenting classes with your partner or a close family member.

man is unable to close his pants because of gaining weight

Some Scary Facts about Obesity

Obesity is one the biggest problems that has the plagued 21st century. According to recent research, 34.5% or 7.6 million Americans are overweight and obese, yet it seems that these official statistics are underestimated. Certain interest groups are quite relieved that this issue is not discussed properly. Putting on a few pounds might not affect your physical appearance, but the health consequences can be much more severe and in some cases fatal. Let’s have a look at some of the major issues that can be caused by being overweight.

Heart Disease:

Obesity has much more to do with just appearance. It affects the internal organs and their functionality as well. Carrying around some extra fat puts a heavy stress on your heart and the fattening foods clog the arteries and boost up your cholesterol levels. Both of these changes put the heart at risk.

Kidney and Liver Diseases:

With high percentages of body fat, the organs need to work hard to function properly and satisfy the need of the body. Fat reserves in the liver can cause lifelong problems and also damage the liver itself. In the same way, these increased fats can jack down your kidney’s abilities to filter waste materials which is life threatening in most cases.

Muscles and Skeletal Disorders:

Excess fat means increased body weight. This places a heavy burden on your bones, joints and muscles which lead to pain and debilitating health conditions which will last your entire lifetime. This is caused by the wearing-away of tissue that is present at the joints.


Insulin regulation in the body is mostly affected by being overweight, which leads to diabetes. This is mostly caused by weight gain, so keep your pounds under control to prevent such disease. In many cases diabetes is hereditary; but being overweight increases your chances of being diagnosed with it in the future.


Cancer is one of the most dreaded diseases known to man. Believe it or not, obesity can lead to different types of cancers including breast cancer, colon cancer, and endometrial cancer.

Pregnancy Difficulties:

Pregnancy is a very exhausting time, and if you are obese then it makes the pregnancy, labor and delivery even more difficult. Morning sickness, drowsiness, raging hormones and severe headaches are a common side effect of pregnancy. However, overweight pregnant women often complain of other issues as well particularly high or low blood pressures and increased sugar levels.

Fitness and following a healthy routine should be a top priority of each and every individual. As they say fitness is not about being better than someone else…. It’s about being better than you used to be!

How To Take Care of Yourself Post-Delivery

Mother In Nursery Suffering From Post Natal Depression

The postpartum period is a critical time for the mother and the baby. It is important for the mother to take good care of her own health as well as the baby’s. This phase begins immediately after delivery and lasts for about six to eight weeks. The mother goes through physical, mental, and emotional changes throughout this phase. The changes and adjustments prove to be a tough challenge for a new mother.

The best way to guarantee that you remain healthy enough to provide good care for the newborn is to learn how to take care of yourself during this important time. A mother should ensure that she rebuilds her strength, gets plenty of rest, good nutrition and asks for help from someone else if needed. A new mother needs to focus on the following aspects:

Get Adequate Rest

During the first eight weeks, a newborn does not sleep through the night; this results in an exhausting sleeping schedule for the parents. It is suggested that the mother get proper rest and should only be tasked with taking care of the baby and herself.

Eat a Balanced Diet

Eating a balanced diet will promote a speedy recovery during the postpartum stages. Adequate nutrition will help the body heal and become strong. After delivery, mothers need to eat well in order to remain active. A recommended diet consists of five major food groups that should be a part of every meal:

1. Grains–whole wheat, brown rice, and oatmeal

2. Vegetables–dark green, red, and orange vegetables, peas and starchy vegetables

3. Fruits–Fresh, canned, frozen, or dried

4. Dairy–fat-free or low-fat products, cheese, milk and those high in calcium

5. Protein–low-fat or lean meats and poultry, fish, nuts, seeds and beans

Low Intensity Exercise

If you have an uncomplicated delivery, it is safe to begin exercising whenever you feel up to it. Otherwise wait at least 6 weeks before starting any kind of workout. Light exercises during the postpartum period will help you stay active and alert. Drink plenty of fluids and include light activity to restore muscle tone. Join a post-natal exercise class, or swimming is an excellent option as well.

Get a Care Taker/Helper

Taking care of a baby is a challenging thing for new parents. If the pressure gets too much and you find it difficult to cope, then there are some excellent options available which will arrange a helper/caregiver.

It is often a relief to hire a professional to help out and provide guidance to the new mother. The mother should be relieved of chores such as shopping, cooking, cleaning and laundry.

Is Breast Feeding Beneficial for Both Mother and Child?


This is a personal lifestyle choice that lots of parents do not wish anyone to dictate, but if experts weigh in, they recommend that breastfeeding is an ideal option as it can be beneficial for both mother and child. Ultimately the decision to breastfeed is up to the new mother and her child. The American College of Obstetricians and Gynecologists and the American Academy of Pediatrics (AAP) both recommend that newborns should be breastfed.

Every new parent wants to make the best decision when it comes to an infant’s health, therefore it is necessary to listen to what the doctors are suggesting.

Benefits for the Mother

Breastfeeding can make it easier to lose those stubborn pregnancy pounds. Doctors encourage breastfeeding because it helps lower estrogen levels resulting in reduced risk of ovarian, uterine and breast cancer. It can also lessen postpartum anxiety and depression. Diseases that affect bone health in later ages, like osteoporosis, are less likely to occur in women who breastfeed their infants. Doctors recommend that the newborn should be breastfed during the first six months of its life. Some of the benefits are:

· Less chance of developing breast cancer
· The release of the hormone oxytocin, acts as a natural relaxant for the mother
· Reduced risk of ovarian and uterine cancer
· Lowers the chances of developing a debilitating bone disease, osteoporosis
· A natural means of child spacing
· Promotes mental and emotional health
· Makes postpartum weight loss easier
· Costs less to breastfeed

Benefits for the Baby

Breast milk is the ideal form of nutrition for an infant. It contains the right mix of fats, proteins, and vitamins that a newborn human requires. This natural sustenance can prove to be a much better option than the synthetic formula. Baby formula is not easily digested by infants, whereas the breast milk is easily digested and contains disease-fighting substances. Breast feeding has been shown to boost IQ scores of the child, according to some studies. The long-term benefits include decrease in diabetes risk and obesity later on in life. The mental benefits include a stronger mother-child bond, helping the baby feel more secure and safe. The connectedness make the child more stable and less prone to crying. Babies who are breastfed are less likely to develop allergies. Infants can develop healthy and natural eating patterns when their mothers breastfeed them, which can lower the chances of developing obesity later on in life.