I have heard horror stories of pregnant women who have had severe morning sickness starting from the beginning of their pregnancies.  I, thankfully, have not had to go through this.  Only one third to one half of expectant women ever experience the nausea and/or vomiting of pregnancy morning sickness.  For most women morning sickness starts well into the second trimester, and doesn’t last past the third trimester.  I have only felt really sick once during my pregnancy, it was in the evening, to the point where I had to vomit a few times to feel better.  I also felt morning sickness symptoms when I was hungry and needed to eat, and it happened at any time of the day - morning sickness during pregnancy can actually strike morning, noon or night, or even all day long.  The causes of morning sickness is related to a pregnancy hormone called human chronic gonadotropin. Your lifestyle may also have a direct effect on pregnancy morning sickness as well. Women who don’t get enough rest seem to be more prone to it. Additionally, women who are under stress also seem to experience more morning sickness symptoms such as nausea and vomiting.

There is no 100% effective morning sickness cure or prevention, but there are ways to help alleviate its symptoms and minimizing its effects.  Here are some remedies you can try for morning sickness relief:

• Take plenty of fluids
• Avoid the sight, smell, and taste of foods that make you queasy
• Eat a diet high in protein and complex carbohydrates
• Take a prenatal vitamin
• Eat before nausea strikes
• Eat often
• Don’t rush out of bed
• Get extra sleep and relaxaion
• Minimize stress
• Brush your teeth with a toothpaste that doesn’t increase your queasiness

If all this fails, and you are still suffering from severe morning sickness, then ask your doctor for morning sickness medication or any home remedies that he may recommend.  There is a herbal dietary supplement called “morning sickness magic” that contains ginger and is proven to reduce nausea during pregnancy.  Morning sickness is an unfortunate thing to have to go through, but just remember it will not last forever, and you will be rewarded for it at the end

Posted by Nancy as health at 9:11 PM EDT

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I have been trying to keep active during my pregnancy which is often hard to do. Because my job is sedentary and sometimes addicting, I have to force myself to get up and go for walks with hubby or do household chores.  I do get tired a lot easier now from exercise, I am huffing and puffing just from walking up our stairs at home!  How sad is that!?! But I am trying to get moving more because exercise during pregnancy is extremely beneficial for both expecant mothers and their babies.  There are four kinds of safe exercises during pregnancy that can be useful:  aerobics, calisthenics, relaxation techniques, and Kegel exercises.  I will soon be getting a pregnancy exercise video (as soon as we get a new dvd player) and will be doing pregnancy aerobics on a daily basis.  This type of exercise in pregnancy has so many benifits including improved circulation (which decreases the risk of varicose veins, hemorrhoids, and fluid retention), increased muscle tone and strength (which prevents or relieves backache and constipation), builds endurance (which makes you better able to cope with a lengthy labor), promotes a better nights sleep, burns calories, and gives you an overall sense of well being and helps you to cope with the physical and emotional challenges of childbearing.  I would like to get back into shape and into my non- pregnancy clothes as soon as possible, so my goal is to do aerobics after pregnancy on a daily basis as well.  Calisthetics are pregnancy exercises designed especially for pregnant women.  These exercises are rhythmic, light gymnastic movements that tone and develop muscles and can improve posture. This type of exercise in pregnancy also tones and develops muscle, relieves backache, prepares a woman’s body for the task of childbearing, improves posture, and improves physical and mental well-being.  Relaxion techniques such as yoga and pilates during pregnancy helps conserve energy for when it is needed, assists the mind to focus, and increases body awareness.  Kegel exercises during pregnancy consist of contracting the vaginal muscles hard, as if to stop the flow of urine. This should be done 10 to 15 times at least 3 times a day. I have been trying to do these annoying little exercises (which increases my heart rate everytime) to strengthen the muscles that surround the openings of the urethra, vagina, and anus which can become weak because of the constant pressure of pregnancy.

Whatever pregnancy exercises you do, it is important to practice safe exercise during pregnancy and follow these do and dont’s guidelines

 Do:

• Exercise regularly at least 3 times per week.
• Avoid bouncy movements that snap muscles like rubber bands.
• Take a pulse rate during peak activity. Keep target heart rate within limits set by the healthcare provider.
• Exercise on a wooden floor or heavily carpeted surface to reduce shock and provide sure footing.
• Rise gradually to avoid dizziness from floor exercises.
• Drink fluids before, during, and after exercise to prevent dehyration
• Get adequate calories to meet both the extra needs of pregnancy and the exercise performed.
• Consult your healthcare provider if any unusual symptoms occur during exercise.

Don’t:

• Don’t exercise in hot, humid weather or during any illness if a fever is present.
• Don’t exercise strenuously for longer than 15 minutes at a time.
• Don’t raise body temperature to more than 100.4 degrees F.
• Don’t use exercises that require women to hold their breath or bear down.

If you can, try to to start a pregnancy diet and exercise program starting from the first trimester and take some pregnancy exercise classes. The effects of exercise during pregnancy are so great that it shouldn’t be too difficult to form this beneficial habit.  Always remember to keep hydrated and try a variety of pregnancy exercises so you dont get bored of the same routine.  Ball exercises for pregnancy can also be a lot of fun! Exercise during pregnancy is one of the best things you can do for the health of you and your baby during this special time in your life.  There are even exercises after pregnancy that you can do with your baby, now that is something to look forward to! :)  Happy exercising moms to be!

Posted by Nancy as health at 6:28 AM EDT

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I have had some lower back pain discomfort starting from early on in my pregnancy.  Because my back pain during pregnancy was a lot worse in the beginning, my hubby would give me back massages every night :)  Hmmmmmm maybe its time for more!!  I use to have shooting pains in my lower back more so in the evening, but now it is just a mild back pain near my tailbone every now and then. Heat works great for this - I microwave my beanbag and get it really hot and put it on my tailbone and it almost instantly relieves the pain.  Back pain in pregnancy is a side effect of the preparations that your body is making for the moment when your baby is born.  Because my pelvic joints are loosening up and my belly is expanding, I am noticing that I tend to bring my shoulders back and arch my neck to keep me in balance which results in strained back muscles and pain, so I am trying to practice good posture during my pregnancy.

Night time can be quite a sleeping challenge during pregnancy.  My favourite sleeping position is on my tummy, but of course I cannot do that anymore.  I started sleeping on my side during early pregnancy so I would get use to it before my stomach expanded, and have been sleeping this way ever since. I do wake up sometimes on my back, but quickly turn over to my side when I realize this.  You shouldn’t sleep on your back during pregnancy because it rests the entire weight of your pregnant uterus on your back, intestines, and the inferior vena cava (the vein responsible for retuning blood from the lower body to the heart).  This can aggravate backaches and hemorrhoids, inhibit digestive function, interfere with breathing and circulation, and possibly cause low blood pressure.  The best pregnancy sleeping position is on the left side, with one leg crossed over the other and with a pillow between them.  Sleeping this way during pregnancy allows maximum flow of blood and nutrients to the placenta and also enhances efficient kidney function, which means better elimination of waste products and fluids and less swelling of ankles, feet, and hands.  If you start training yourself during early pregnancy, it will be pretty easy to adjust to your new pregnancy sleeping position.

Here are some tips on how to minimize pregnancy backache:

• Don’t wear very high heels
• Try to keep weight gain within the recommended parameters
• Lift heavy loads by bending at the knees, not at the waist
• Sleep on a firm mattress
• Try not to stand for long periods
• Don’t cross your legs while sitting and sit with your legs slightly ellevated
• Use a heating pad to relieve sore muscles
• Learn relaxion techniques
• Don’t stretch so much, use a foot stool instead
• Wear a girldle or a crisscross support sling for your belly
• Do abdominal strenthing exercises click here for stretches you can do for lower back pain during pregnancy

Good luck in your struggle with pregnancy back pain and try to get as much help with chores and as many massages as you can from your significant other

Posted by Nancy as health at 7:10 PM EDT

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My indigestion and heartburn during my pregnancy have somewhat subsided now….thank god.  I have had some pretty sleepless nights due to it and I’m glad that it will soon be alll over.  I have been overall lucky during my pregnancy with just minor complaints and I know that there will be many sleepless nights ahead of us once the baby is born, but at least I won’t be in pain from my heartburn and indigestion anymore.  It was a lot worse in the first and second trimester probably because I didn’t know how to minimize the discomfort when I got it. I have done my research and now understand why and how this happens during pregnacy and what pregnant women can do about it.  During the first two trimesters, the body produces large amonts of progesterone and estrogen, which tend to relax smooth muscle tissue everwhere, including the gastrointesintal tract.  As a result, food sometimes moves more slowly through your system, resulting in bloating and heartburn (also called acid indigestion or acid reflux).  Although it is uncomfortable for the pregnant woman, it is beneficial for baby because the slowdown allows better absorption of nutrients into your bloodstream and susequently through the placenta, into your baby’s system.  Food and harsh digestive juices back up from the stomach to the esophagus due to the relaxing of the ring of muscle that separates the esophagus from the stomach.  This unfortunately irritates the sensitive esophageal lining, causing a burning sensation for the mother right where the heart is.  The problem can sometimes get worse during the last few months of pregnancy because of your blossoming uterus pressing up against your stomach. You can’t get away from going through indegestion and heartburn during pregnancy, but there are some effective ways of avoiding it most of the time and minimizing the discomfort when it strikes.  I have learned some techniques that have helped me sleep better at night and feel better during the day.  I hope these work for you as well as they have for me.

Some things you can do to prevent heartburn and indigestion include:

• Eat slowly, taking small mouthfuls and chewing thoroughly
• Eat any small meals rather thatn three big ones
• Don’t smoke
• Relax
• Avoid bending over at the waist, bend instead with your knees
• Don’t wear clothing that is tight around your abdomen and waist
• Sleep with your head elevated about 6 inches
• Avoid gaining too much weight
• Avoid foods that cause GI (gastrointesinal) discomfort including highly seasoned foods; fried or fatty foods; processed meats (hot dogs, bologna, sausage, bacon); chocolate, coffee, alcohol, carbonated beverages; spearment and peppermint (even in gum)
• Ask your doctor to recommend a low-sodium over-the-counter antacid that contains magnesium or calcium and is safe for use in pregnancy.  Click here for some safe examples of antacids during pregnancy

Posted by Nancy as health at 4:38 PM EDT

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I just finished taking my daily dose of my EFAs (essential fatty acids) - Udo’s oil blend 3-6-9.  I can’t say that it tastes the best, but it is suppose to be very good during pregnancy.  I usually take it after dinner or lunch time (2 tablespoons) and chase it down with a half glass of apple juice.  I found out about this stuff about 3 years ago through a naturapath that I use to work with at a dermatologist’s office.  I was originally using it for my acne, which it did wonders for, and now I am using it for a healthy baby:) EFAs are required for brain development and brain function in baby, and during pregnancy, the child depletes women of EFAs. Each child gets less EFAs than the previous child, and each subsequent child depletes the mother further unless the mother does something to get more essential fatty acids in her diet.  I figure, I can only eat so much salmon..so this is the next best thing to ensure proper development of baby and keep me free from depression, fibromyalgia, and chronic fatigue.  It also is suppose to ease labour pains and promote a quicker delivery.  Woohoo…Udos oil all the way!!  Here are some recipes using udo’s oil for those who cannot drink it straight up

I have also been taking iron supplement pills called Palafer for the past two weeks now.  My doctor prescribed them to me because he found out through a blood test that I was a little bit below the normal iron level. This is probably due to a woman’s body needing more iron than usual during pregnancy to produce all the blood needed to suply nutrition to the placenta.  He said that the supplements would prevent me from becoming iron deficient.  I am also trying to eat more iron enriched foods such as beef, sardines, spinach and broccoli, soy, potatoes, and dried fruits.

Posted by Nancy as health at 3:26 PM EDT

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So we had baked salmon for dinner tonight…very yummy.  With hearing a lot of peoples advice (who have had children) about what to eat and what not to, I was so careful in the beginning of my pregnancy of what to put into my body.  Don’t get me wrong..I still am, but im just not feeling guilty anymore of having that nice hot fudge sundae at Dairy Queen.  I’m pregnant and I deserve it!  Heehee.  I have been reading a book that my sister let me borrow throughout my pregnancy called “What To Expect When Expecting”  I love this book because it answers all my questions about pregnancy.  It says that pregnant woman should follow the Best Odds Diet.  It basically consists of foods that will supply enough nutrients for you and the baby. 

Here are some examples of the daily recommendations for pregnancy meal planning:

• Protein: four servings daily
• Vitamin C foods: two servings daily
• Calcium foods: four servings daily
• Green Leafy and Yellow Vegetables and Yellow Fruits:  three servings daily or more
• Other Fruits and Vegetables: two servings daily, or more
• Whole grains and Legumes:  five servings daily, or more
• Iron-Rich Foods:  some daily
• High-Fat Foods:  four full or eight half servings, or an equivalent combination daily
• Salty Foods:  in moderation
• Fluids:  at least eight 8-ounce glasses daily
• Nutritional Supplements:  a pregnancy formula taken daily

The diet is helping me a lot during my pregnancy, but I haven’t been following it 100%.  Thank God for Materna pills. All pregnant women should take a prenatal vitamin once a day, everyday from day one of finding out that they are pregnant.  These prenatal products contain vitamins and minerals including iron, calcium, zinc, and folic acid. The tablets are given during pregnancy and after childbirth to ensure an adequate supply of these critical nutrients. They may also be prescribed to improve a woman’s nutritional status before she becomes pregnant. Instead of taking the materna pills before becoming pregnant, I took the basic 400 mg pills of folic acid daily, about 3 months before we conceived to make sure that I had enough folic acid before baby developed. This is one of the B-group vitamins and is also known as vitamin B9. It is important during pregnancy for the creation of the baby’s nervous system. It prevents neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip.  Another great diet to follow during pregnancy is the USDA (US Department of Agriculture) pyramid.  It basically also emphasizes on consuming a well balanced diet.  Bottom line is to eat healthy overall and take your vitamins before and during your pregnancy because getting the proper nutrients during pregnancy pays huge dividends for the rest of your baby’s life - but don’t feel guilty if you splurge every now and then because how can anyone, pregnant or not, deprive themselves of chocolate!?!?

Posted by Nancy as health at 5:39 AM EDT

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