Taking regular exercise can help to reduce many of the aches and pains associated with pregnancy. Exercise can also help you to maintain a healthy weight gain, get a good night’s sleep, and reduce stress. Think of labour as a marathon – staying active by exercising regularly during pregnancy will help you to stay fit in preparation for the marathon.

Here are five pregnancy workouts that will help you stay fit during pregnancy:

1. Walking – half an hour of walking a day can raise your heartbeat, reduce stress and improve fitness. Try walking home from work or taking a brisk stroll during your lunch break. Try to include this exercise as part of your daily routine.

2. Swimming – this is a great full-body workout, and doesn’t put too much strain on your aching joints. The water helps to support your weight, allowing you to move easily through the water. Try to go swimming a couple of times a week, set yourself a goal of how many laps you want to swim, and see if you can increase this as the weeks go by.

3. Ball exercises – birthing balls aren’t just useful during labour, you can use them during pregnancy workouts, too. Get yourself seated safely on the ball, and then try rocking from side to side. Gently rotate your hips to open up your pelvis, and then try slowly making a figure of eight motion with your hips. You can also bounce gently on the ball. An easy way to add ball exercises into your daily routine is to do them whilst watching your favourite TV show. As the opening credits appear, position yourself on your ball, and gently rotate, sway and bounce your way through the programme. Or while you’re reading pregnancy information on the Internet …

4. Prenatal yoga – search online for a prenatal yoga class in your local area. The yoga instructor will teach poses that are beneficial during pregnancy, and may be able to advise on poses to reduce particular aches and pains. If there are no prenatal yoga classes in your neighbourhood, you could buy a prenatal yoga DVD to try at home.

5. Prenatal pilates – pilates encourages strength and flexibility, and is a great exercise to try during pregnancy. Your pilates instructor will teach poses and movements to strengthen your core, tone your muscles and improve your fitness level. Pilates is a great way to exercise your pelvic floor muscles, which is especially important during pregnancy. Look for a prenatal pilates class in your local area, or find a pregnancy pilates DVD to use at home.

What’s your ‘go-to’ pregnancy workout?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Maybe you’ve been vegetarian your whole life, or maybe you’ve only recently starting eating that way. Whatever the case, now that you’re pregnant, you may be wondering if your diet is safe for your pregnancy.

Your baby still receives the needed nutrition to grow and develop while you follow your vegetarian diet plan. During pregnancy, it is important that you choose a wide variety of food that provide calories and protein for you and your baby. Depending on your vegetarian diet program, you may need to adjust your eating habits.

To help with your pregnancy nutrition, here are a few things you should know:

1. For your pregnancy nutrition, you do not need extra calories for the first trimester. However, you need an extra 300 calories for the last six months, especially for the last trimester. You can get these from nutrient-rich foods that will help your baby grow.
2. Choose foods rich in fibre and starch such as vegetables, rice, cereals, whole-grain breads, fruits, and pasta.
3. Consume vitamin D rich foods or supplements to help your body use calcium. Adequate amounts of Vitamin D can be found in eggs, fish, fortified milk, and sunshine. Vegetarians should receive 10 to 15 minutes of sunlight directly to their face, arms, and hands, at least three times per week.
4. Eat various foods to get all the pregnancy nutrition you need. If you do not eat eggs, dairy products, fish, and meat, you need to include other protein sources such as peanut butter, soy products, and tofu.
5. Eat at least 3 servings of iron-rich foods per day. Sources of iron include leafy green vegetables, prunes, sweet potatoes, peas, grain products, broccoli, and eggs.
6. Eat and drink at least 4 servings of calcium-rich foods per day. Sources of calcium include green leafy vegetables, tofu, seafood, dairy products, and dried beans or peas.
7. Eat at least 2 source of folic acid a day. Food choices include black beans, chickpeas, lima beans, and black-eyed peas.
8. Consume at least 1 source of vitamin A every other day. Sources of this vitamin are carrots, spinach, beet greens, cantaloupe, pumpkins, and apricots.
9. Choose at least one source of Vitamin C a day such as honeydew, mustard greens, tomatoes, cauliflower, strawberries, oranges, and grapefruits.
10. Eat at least 2 source of Vitamin B12 every day. Food sources include dairy products, fish and shellfish. Vegans are at risk of not consuming enough of this vitamin, thus a supplement is recommended.
11. Avoid alcohol as part of your pregnancy nutrition as it may cause low birth weight and premature delivery.
12. Limit your caffeine intake to 200 mg per day (12 oz cup).
13. Limit salty foods as they cause water retention that makes you feel bloated.
14. Limit your cholesterol intake to 30 mg per day.
15. Decrease your fat intake to 30 percent.
16. Do not try to lose weight during pregnancy.

Even though you are on a vegetarian diet, you are still capable of giving the right nutrients to your growing baby. It is just a matter of choosing the right food and getting enough protein, vitamins and minerals by diversifying what you eat.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Many women are upset to realize in the third trimester of pregnancy that they have stretch marks many places on their bodies. Some women get one or two, while others get multiple stretch marks on their abdomens, legs, back, buttocks, and breasts.

Its true as your skin stretches while you are pregnant, stretch marks may occur. Experts believe that your predisposition to stretch marks has more to do with genetics than the amount of weight you gain. And the truth is while they may appear purplish or red now – and maybe even itch like crazy – as your body shrinks back to normal, the appearance of the stretch marks will lessen.

While there are many products on the market that boast eliminating or removing stretch marks, doing so is actually tricky. One of the best things that you can do during pregnancy, is liberally apply natural oils or lotions on your body as you expand. Not only can this help the stretch marks, but it can also help diminish the itching and redness. There are several creams on the market specially designed for pregnant women. You can find them in the baby aisle or lotion aisle of most pharmacies or grocery stores. Ask some pregnant friends, family members or co-workers which cream they used. Chances are you will get multiple recommendations. Some women even use olive oil to gloss up their baby bumps!

It’s also important to drink plenty of water to help avoid stretch marks. Your skin is the body’s largest organ and as such, it needs lots of hydration from water to stay healthy. If you don’t drink enough water, your skin will suffer and excessive stretch marks can be the result.

Another important aspect of reducing stretch marks is eating a healthy diet. Your skin requires anti-oxidants, Vitamin E, Omega-3 fatty acids, and Vitamin A to stay in healthy shape. The best way to nourish your skin with the vitamins and minerals it needs is to eat a diet rich in these substances.

Believe it or not, another way to minimize stretch marks is to exercise during pregnancy. Exercise helps the skin maintain its elasticity which is critical in avoiding stretch marks. It can also keep you from gaining weight too quickly, which can result in stretch marks. And, its healthy for you and your baby.

At the end of your pregnancy, you shouldn’t worry too much about your stretch marks. Many women see them as their marks of courage, and are proud to have them, especially knowing that they came from the birth of their child. After you give birth, the stretch marks will fade into a silvery color and will not be as noticeable. And chances are everyone who loves you will only see you as more beautiful. So, be easy on yourself.  

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

The second trimester is often the time during a pregnancy when a woman can relax some. The risk of miscarriage is reduced, and often the icky side effects of the first trimester are coming to an end. It also represents progress, and for many women, the second trimester is where they finally look and feel pregnant.

We have gathered the 8 Second Trimester PERKS, that will have you looking forward to the midway part of your pregnancy.

1.  You will finally start showing. Maybe you have noticed your baby bump, but during the second trimester others will as well! Being visibly pregnant definitely makes the pregnancy feel more real.

2.  You will get to have an ultrasound, and your baby will look like a real human. You will be amazed at how your baby – so tiny in the womb – has tiny fingers and hands that even move. The second trimester ultrasound is, for many, one of the highlights of pregnancy.

3.  Your energy levels will return. Certainly hormones are still running amuck. But the surges in progesterone will start to drop off, which will leave you feeling more like yourself and with a lot more energy. Plus, since you aren’t so big that mobility is a problem, you will likely be happy to exercise and stay active.

4.  You can begin sharing the news with everyone and anyone! Many people only tell very close family members (or no one at all) in the very beginning. But now that you are soaring through the second trimester you may be inclined to shout it from the rooftops.

5.  Your baby can hear you! This means they start learning your voice, they can hear music, and you can truly talk to your baby. Experts believe that babies learn to recognize their parents voices during the second trimester.

6. Sometime during the second trimester you will be able to feel your baby move. Feeling the baby move, and even better – seeing the baby move inside your belly – is truly one of the most remarkable and beautiful parts of pregnancy. The flutters you feel in the beginning will soon turn out to be all out kicks and punches. And during the second trimester, others will be able to see and feel the movements as well.

7.  You can get a fairly accurate estimate of your baby’s gender if you want it. With ultrasound technology, those who want to know can know – which means you can start planning for pink or blue, and coming up with baby names.

8. With you (hopefully) feeling better and having some extra energy to boot, the second trimester is the perfect time for a vacation or getaway. As long as your pregnancy is progressing smoothly, you wont have any limitations on travel and can enjoy one last getaway before the baby is born!

Tell us, what were or are your favorite parts of the second trimester?

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Sometime around week 19 of the pregnancy, it becomes possible for an ultrasound to pick up the sex of your baby. If you are offered an ultrasound from this point onwards, you may be given the opportunity to learn the sex of your baby.

On the day
Unfortunately, it may not always be possible to determine the sex of the baby using ultrasound. There are various factors that could prevent this, including the position of your baby during the scan, the equipment used and the expertise of the sonographer. If your baby has his or her legs covering his genitals during your appointment, you may have to wait until the birth to find out the sex after all.

Accuracy
Ultrasound is not a foolproof way to determine the sex of your baby, and unfortunately inaccuracies are sometimes reported. The sonographer will usually state that they can’t be completely sure of your baby’s sex. There are stories of shocked mums, surrounded by pink onesies and tutus, being told, “It’s a boy!” in the delivery suite.

Choosing not to know
If you decide not to find out the sex of your baby, you should inform the sonographer of this in advance. During scans in late pregnancy, it is sometimes possible for you to see the genitals of the baby, so your sonographer will tell you when to look away.

Should I find out?
Finding out the sex of your baby is a very personal decision, and one that you and your partner will have to make together. You should discuss it in advance, go through the points raised below, and work out how you both feel about it. Once you’ve made a decision, stick with it.

Here are some reasons that people choose to find out the sex:

• Finding out the sex of your baby means you are able to finalise his or her name before the birth. It also means you’ll have half the work to do, because you won’t be wasting your time coming up with names for the wrong sex.
• Knowing the sex of your baby means you can plunge head first into the important task of teeny tiny outfit buying. You’ll know whether you should be browsing in the frilly tutu or the baby blue aisle.
• Some people choose to find out so that they can decorate the nursery accordingly before the birth.

However, there are also some convincing arguments for not finding out the sex:

• Not knowing the sex of the baby will help you to avoid the gender stereotyping of ‘pink for girls’ and ‘blue for boys’. There are lots of cute outfits designed to be unisex, so your baby won’t be underdressed if you choose not to find out.
• Some women claim that not knowing the sex helped them to work harder during the pushing stage of labour.
• Some parents choose to avoid finding out by ultrasound because of the inaccuracy of this method. To avoid the small chance of a mix up, some parents decide it’s better not to know at all.
• There are so few good surprises in life – why not choose this to be one of them?

Will you find out the sex of your baby? How did you reach a decision?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

While you’re rushing around trying to decorate a nursery, research strollers, tie up any loose ends at work before maternity leave, and grow a person, you might long for a few minutes to relax. Having a beauty treatment is the perfect way to take some time out from the hustle and bustle, put your feet up and feel calm. A beauty treatment will help you to feel great in your changing body too. You may be desperate for a trip to the local salon, but wondering which beauty treatments are safe during pregnancy?

Safe treatments
The following treatments are considered safe during pregnancy:

• everyday cosmetics – hair and nail products such as shampoo and nail varnish, are considered safe for use during pregnancy.
• hair dye – each time you dye your hair, a small amount of chemicals is absorbed into your skin, but there is no evidence that this reaches or affects the baby. Some women choose to avoid dying their hair during pregnancy, just in case. Some healthcare providers worry about the use of bleach during pregnancy, but most are unconcerned about its use.
• tanning lotions – fake tans are safe to use when pregnant.
• facials – facial products are considered safe for use during pregnancy. If you are having a professional facial, be sure to inform your beautician that you are pregnant. They may be able to tailor the facial to best suit your skin’s needs during pregnancy.
• massage – not only are massage oils safe to use during pregnancy, they should be compulsary. A massage is the perfect way to rid you of those pregnancy aches and pains, and help you to relax and forgets the stresses of impending motherhood. If you are having a professional massage, be sure to tell your masseuse that you are pregnant as this will affect the massage techniques used.

Treatments to avoid
The following beauty treatments are NOT considered safe during pregnancy:

• tanning – you should avoid using sunbeds during pregnancy. Sunbeds may cause your body to overheat. The harmful UV rays are also found to break down folic acid. Folic acid is important for healthy foetal development.
• body wraps – the application of heated towels or wraps during pregnancy should be avoided. The heated wraps may cause your body to overheat, and there is no effective way to monitor how much heat is reaching the foetus.
• hot tubs – you should avoid hot tubs and saunas during pregnancy, because these can raise your core temperature to a level considered dangerous for your baby.
• botox – it is generally thought that botox stays in the area it is injected, and so would be unlikely to reach the baby. However, there isn’t enough data on this, and so most healthcare providers will advise postponing botox until after the birth.
• piercings – pregnancy compromises your immune system and puts you at an increased risk of infection, so you should avoid getting piercings when pregnant.

Have you had any beauty treatments during pregnancy as a way of relaxing?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Do people make comments to you that you don’t even look pregnant, or that you don’t look big enough to be 6 months along? Does everyone seem to have some sort of random opinion about the size of your belly, how you are carrying – or what your pregnant self looks like?

Seriously, when it comes to pregnant women – it seems that the world around them loses its filter. And often, the health of a pregnancy and the size of a baby is outwardly determined by how big your baby bump is. When Princess Kate was pregnant, the media was constantly talking about how tiny she was (only to comment that she still had a baby bump 24 hours after delivery). Really!?

Eventually, people commenting on the fact that you are not big enough, or that you are too big – can cause some unnecessary worry on your part. You might worry that being small means your baby is unhealthy, or that your baby is not growing properly. You may think you need to be eating more. You may even feel ‘less pregnant’ than other women who are seemingly waddling around in their pregnant glory.

The harsh reality is that you have prenatal check ups for a reason. And your health care provider is the only one who should be commenting on whether the size of your belly is too big, too small or just right!

Another reality is that each and every woman carries differently. Depending on your frame and on your genetics, and whether or not you have been pregnant in the past, you may show at 11 weeks or not really be showing until 5 months along. And as long as you taking care of yourself nutritionally, following the orders of your healthcare provider and progressing as expected you have nothing to worry about.

Pregnancy is quite often the first time in your life that you will realize just how much advice and commentary the world around you has to give. Consider this a time of prepping yourself for the realities of parenthood where you will have to follow your own judgments, make your own rules about what is right or wrong for your child and your family, and believe in your decisions without constantly ruminating about the albeit well-intended, annoying commentary from the rest of the world.

Your baby bump is what it is – and underneath it lies the person who will now hold your heart and soul. Be proud of your belly whether it is as round as a basketball, or as petite as a cantaloupe and stop allowing yourself to be compared to other women. You are you!

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Your body aches. You can barely see your feet, but you are pretty sure they are swollen. Every time you sit down, you feel like you might pee on yourself. Your back is sore and your hips are cracking and popping every time you move. Not to mention, you are anxious about your upcoming birth, tired because it has been hard to sleep at night, and slightly stressed due to the rapid ebb and flow of hormones.

What can you do to make yourself feel better?  How about a pregnancy massage?

The reality is that as your belly grows, the muscles in your body have to work harder to keep you upright. This (as well as other things during pregnancy) can lead to all sorts of aches and pains. One of the best solutions is to have a pregnancy massage by a certified therapist who is licensed and experienced in the art of pregnancy massage. (This also makes a GREAT shower gift if you know someone who is pregnant.)

Massage therapists who specialize in the art of pregnancy massage have massage tables that accommodate your growing belly so that you can lie down on your tummy comfortably. Additionally, many massage therapists will use a combination of massage methods to help ease the stress and tension in your body. Did you know that there are active pressure points along your spine that, when massaged, can actually help you balance hormones?  And, having a pregnancy massage is also good for your baby. Remember, the more relaxed YOU are and the better YOU feel, the better your developing baby feels, as well.

Some techniques given during a prenatal massage can also help with specific troubles you may be having during pregnancy such as headaches, or nausea.

The key is finding a massage therapist who is experienced in prenatal massage. Some may even have specific licensing and specialized training in the art of prenatal massage. Chances are you can find the name and number of a prenatal massage therapist by talking to your doctor. In other words, make sure that you don’t go to just any massage therapist when you are pregnant.

It may feel indulgent. The truth is that you DESERVE to be pampered during pregnancy. Don’t have that much to spend? Another idea to take care of those sore and aching feet is to have a pedicure complete with a good foot massage. Rather than feel guilty about a pregnancy massage, realize that you are doing it for you AND your baby! The happier and healthier you are during pregnancy, the happier and healthier your baby will be as well.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Whether you are newly diagnosed, or have been diagnosed for some time, you might be concerned about genital herpes in pregnancy.

What is genital herpes?
Genital herpes is a sexually transmitted disease that causes painful blisters on the genitals and surrounding areas. It is caused by the herpes simplex virus, and is a chronic condition. The virus stays in your body and can become active again at any point. Over time, the recurrences will happen less often and be less severe.

The symptoms of genital herpes include:

• itching around the genital area
• painful sores on the genitals
• feeling generally unwell
• a tingling feeling may be the first warning sign of an outbreak

Genital herpes in pregnancy
Typically, genital herpes is not a problem during pregnancy, however there are are exceptions. You must inform your healthcare provider if you or your partner have ever been diagnosed with genital herpes. The seriousness of genital herpes in pregnancy depends on when you contracted the disease:

• If you had genital herpes before you became pregnant, your body will have created antibodies to protect yourself from the virus. These antibodies will be shared with your baby via the placenta, and protect him from the condition.
• If you contract the infection during the first trimester, there is a slight risk of miscarriage of birth defects.
• If you contract genital herpes towards the end of the pregnancy, particularly during the last six weeks, there is a risk of transmission during delivery. Your immune system will not yet have built antibodies to protect against the virus, and so the baby would be unprotected. You may be offered a course of antiviral medication to prevent the herpes from flaring up for the birth.

Can I have a normal birth?
The majority of women with genital herpes are able to have a vaginal delivery. The exception to this rule is if you have genital sores at the time of the birth. Your healthcare provider will examine you as labour starts. If sores are present, you may be offered a ceasarean section. The risk of your baby contracting the disease during a vaginal birth when sores are present, is around 40%. Neonatal herpes is rare, but can be a very serious condition. Neonatal herpes causes infection of the eyes, skin and, in some cases, brain.

Speak to your healthcare provider if you are worried about genital herpes.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.