Health Tips For Pregnant Women Biography
Source:- Google.com.pk
Engaging in physical activity while pregnant helps minimize aches and pains, relieve stress and may help you sleep better at night. Strength training exercises offer a variety of benefits during pregnancy, delivery and as you recover. Talk to your obstetrician or midwife about what types of exercises are best for you. Several lower body exercises should be avoided during pregnancy to prevent strain, pressure or possible injury.
Squats
Squats during labor help open your pelvis and make room for your baby, according to the Mayo Clinic. Stand with your feet shoulder-width apart. If balancing is difficult, hold on to a chair or place a fitness ball between your back and a wall. Keep your weight in your heels and squat until your thighs are parallel with the ground, then straighten your legs. Try not to bend your knees over your toes, which can cause knee problems. Perform 10 to 15 repetitions.
Leg Lifts
Leg lifts help strengthen your lower back and abdominal muscles, as well as your gluteal muscles. Start with your hands and knees on the floor or a mat. Keep your hands in line with your shoulders and your arms straight, making sure your head and neck stay in neutral alignment. Slowly lift your right knee and extend your leg behind you until it is parallel with the floor. Bring your knee back to the ground and repeat on your left side. Perform 10 repetitions on each side.
Leg Extensions
Leg extensions target the quadriceps using a resistance machine. Sit on the machine with your back touching the back support. Place your lower legs under the padded lever and choose the appropriate weight. Grab the handles at your sides for support and extend your legs until both are straight. Slowly return to start position. Do 10 repetitions.
Pelvic Lift
A pelvic lift is a yoga exercise that helps reduce pressure or strain on your lower back while strengthening the uterus, according to Childbirth Solutions. Start on your hands and knees with your neck in neutral alignment. Take a deep breath in, then exhale and arch your back upward. As you inhale, arch your back downward, curving your spine and lower back. Repeat 5 to 10 times.
Tips
Avoid exercises that involve lying in prone position during the second and third trimesters, which reduces the amount of blood flow to your uterus, according to the American Pregnancy Association. Drink plenty of water while exercising and take breaks as often as necessary.
Don’t forget breakfast.
• Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like iron or calcium.
• If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning.
Eat foods with fiber.
• Vegetables and fruits, like green peas, spinach, pears, and bananas
• Whole grains, like brown rice and oatmeal
• Beans, like black beans and kidney beans
Choose healthy snacks.
• Low-fat or fat-free yogurt with fruit
• Whole-grain crackers with fat-free or low-fat cheese
Take a prenatal vitamin with iron and folic acid every day.
Iron keeps your blood healthy. Folic acid helps prevent some birth defects. Talk with your doctor or nurse about a prenatal vitamin that’s right for you.
Eat 8 to 12 ounces of seafood each week.
• A 3-ounce serving is about the size of a deck of cards.
• Eat a variety of seafood 2 to 3 times a week.
• Avoid fish and shellfish with high levels of mercury. Don’t eat shark, swordfish, king mackerel, or tilefish.
• Canned light tuna has less mercury than albacore (white) tuna. If you choose albacore, limit it to 6 ounces a week.
• Fish that are low in mercury include salmon, sardines, and shrimp.
Stay away from soft cheeses and lunch meats.
Some foods may have bacteria in them that can hurt your baby. Don’t eat:
• Soft cheeses like feta, Brie, and goat cheese
• Uncooked or undercooked meats or fish (like sushi)
• Lunch meats and hot dogs, unless they are heated until steaming hot
Limit caffeine and avoid alcohol.
• Drink decaffeinated coffee or tea.
• Drink water or seltzer instead of soda.
• Don’t drink alcohol
Some Other Impoertant Tips
1. Eat five or six well-balanced meals each day.
2. Take a prenatal vitamin each day as directed by your obstetrician or midwife.
3. Drink plenty of fluids -- at least eight to 10 glasses a day -- avoiding caffeine and artificial coloring.
4. Don't smoke or allow yourself to be exposed to secondhand smoke.
5. Exercise -- it's important for your general health and also can help reduce stress. Take a pregnancy exercise class or walk at least fifteen to twenty minutes every day at a moderate pace. Walk in cool, shaded areas or indoors in order to prevent overheating.
6. Get adequate sleep -- at least eight hours a night. If you're suffering from sleep disturbances, take naps during the day and see your physician for advice.
7. Wear comfortable, nonrestricting shoes and put your feet up several times a day to prevent fatigue and swelling of the feet, legs, and ankles.
8. Continue to wear a safety belt while riding in motor vehicles. According to the National Highway Traffic Safety Administration, the shoulder portion of the restraint should be positioned over the collar bone. The lap portion should be placed under the abdomen as low as possible on the hips and across the upper thighs, never above the abdomen. Also, pregnant women should sit as far from the air bag as possible.
9. Don't take over-the-counter medications or herbal remedies without first consulting your obstetrician or midwife.
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
Health Tips For Pregnant Women Health Tips in Urdu for Women of the Day Images for Men for 2014 For Summer in Urdu for Man in Telugu Photos
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