Pregnancy

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            [blog_title] => Painless Delivery: Advantages of Painless Normal Delivery
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Becoming a mother is the start of a wonderful journey. The amazing bond that you have shared with your unborn child during the nine months culminates with the arrival of your bundle of joy. However, the crossing over often involves an excruciatingly painful birthing process. First-time mothers-to-be often fear natural birth. While earlier an elective C-section was the only alternative available, modern medicine has brought about some revolutionary advancements that can help bring the pain during childbirth down to an acceptable level. Painless delivery or ‘Epidural analgesia’ is nothing but an option for normal delivery.

What is Painless Delivery?

Painless delivery can be achieved using a form of regional anaesthesia that provides pain relief during natural labour. Epidural anaesthesia is administered through an injection on the lower back of the mother. The drug takes about 10-15 minutes to take effect. This is a good option for women with a lower pain bearing capacity, who would otherwise opt for a C-section.

How Is the Epidural Anaesthesia Administered?

You may be required to sit still with your back arched while you are given the epidural. The doctor will catheterize your lower back by inserting a thin tube into the lower part of your spinal cord. The needle is removed, and the catheter is taped into place so that the epidural anaesthesia can be administered during labour. The epidural is administered once you are in active labour and works by numbing your pelvic region and everything below it while you remain conscious. However, you should be aware that it does not offer 100% pain relief.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors
 
The Advantages of Epidural
  • Painless delivery gives women a chance at experiencing natural childbirth, with very little intervention. It has helped in bringing down the number of elective C-sections in India.
  • Women are given an option to take an epidural during labour if they feel they are not able to bear the pain, are exhausted from pushing or in case of any emergencies that may require an urgent C-section.
  • By alleviating pain, it allows the mother to focus on the delivery. It is an aid for relaxation and can prevent exhaustion and irritation experienced by most women during childbirth, thereby reducing the risk of developing post-partum complications.
  • It helps the baby descend easily by relaxing the pelvic and vaginal muscles.
  • It also helps in lowering the blood pressure of the mother, which otherwise can shoot up to dangerous levels during labour.
The Risks or Side Effects of Epidural
  • While the epidural is completely safe for the mother and the baby, it may leave you with side effects such as fever, breathing problems, nausea, dizziness, back pain and shivering.
  • The new mother may experience severe migraine-like headaches due to some epidural leakage into the spine.
  • The labour may take longer than otherwise when an epidural is used.
  • The mother may have trouble passing urine after childbirth. In that case, a catheter may be used.
  • It causes numbness of the entire lower body, and it may be a while before you can walk.
  • In stray cases, if the mother’s blood pressure goes down, it may cause a lowering of heart rate in the baby as well. In extreme cases, an emergency C-section may be performed.

Conclusion: A couple of other forms of painless deliveries that you can opt for include the use of Entonox- a combination of nitrous oxide and oxygen through a breathing mask, and water birth. Painless delivery using an epidural has helped many women experience a positive natural birth. You should opt for it only after discussing the process with your gynaecologist and weighing the pros and cons thoroughly.

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Becoming a mother is the start of a wonderful journey. The amazing bond that you have shared with your unborn child during the nine months culminates with the arrival of your bundle of joy. However, the crossing over often involves an excruciatingly painful birthing process. First-time mothers-to-be often fear natural birth. While earlier an elective C-section was the only alternative available, modern medicine has brought about some revolutionary advancements that can help bring the pain during childbirth down to an acceptable level. Painless delivery or ‘Epidural analgesia’ is nothing but an option for normal delivery.

What is Painless Delivery?

Painless delivery can be achieved using a form of regional anaesthesia that provides pain relief during natural labour. Epidural anaesthesia is administered through an injection on the lower back of the mother. The drug takes about 10-15 minutes to take effect. This is a good option for women with a lower pain bearing capacity, who would otherwise opt for a C-section.

How Is the Epidural Anaesthesia Administered?

You may be required to sit still with your back arched while you are given the epidural. The doctor will catheterize your lower back by inserting a thin tube into the lower part of your spinal cord. The needle is removed, and the catheter is taped into place so that the epidural anaesthesia can be administered during labour. The epidural is administered once you are in active labour and works by numbing your pelvic region and everything below it while you remain conscious. However, you should be aware that it does not offer 100% pain relief.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors
 
The Advantages of Epidural
  • Painless delivery gives women a chance at experiencing natural childbirth, with very little intervention. It has helped in bringing down the number of elective C-sections in India.
  • Women are given an option to take an epidural during labour if they feel they are not able to bear the pain, are exhausted from pushing or in case of any emergencies that may require an urgent C-section.
  • By alleviating pain, it allows the mother to focus on the delivery. It is an aid for relaxation and can prevent exhaustion and irritation experienced by most women during childbirth, thereby reducing the risk of developing post-partum complications.
  • It helps the baby descend easily by relaxing the pelvic and vaginal muscles.
  • It also helps in lowering the blood pressure of the mother, which otherwise can shoot up to dangerous levels during labour.
The Risks or Side Effects of Epidural
  • While the epidural is completely safe for the mother and the baby, it may leave you with side effects such as fever, breathing problems, nausea, dizziness, back pain and shivering.
  • The new mother may experience severe migraine-like headaches due to some epidural leakage into the spine.
  • The labour may take longer than otherwise when an epidural is used.
  • The mother may have trouble passing urine after childbirth. In that case, a catheter may be used.
  • It causes numbness of the entire lower body, and it may be a while before you can walk.
  • In stray cases, if the mother’s blood pressure goes down, it may cause a lowering of heart rate in the baby as well. In extreme cases, an emergency C-section may be performed.

Conclusion: A couple of other forms of painless deliveries that you can opt for include the use of Entonox- a combination of nitrous oxide and oxygen through a breathing mask, and water birth. Painless delivery using an epidural has helped many women experience a positive natural birth. You should opt for it only after discussing the process with your gynaecologist and weighing the pros and cons thoroughly.

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Painless Delivery: Advantages of Painless Normal Delivery

Painless Delivery: Advantages of Painless Normal Delivery

April 16, 2024

Becoming a mother is the start of a wonderful journey. The amazing b...

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            [blog_title] => Ultrasound Scan & its Effect on Babies – Photo
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            [blog_title] => Bladder & Bowel Issues During Pregnancy
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Pregnant and always looking for a washroom when you step out? Not able to hold the urge to pee? Eating at home but always anxious about being constipated or having Irritable Bowel Syndrome (IBS)? You are not alone, nor are you strange for having these issues. All you need to do is understand your condition so that you can manage it better.

Constipation:

The hormonal changes you are going through often affect your digestion, and passing stools is uncomfortable and difficult.

Recognizing the symptoms of constipation during pregnancy is crucial for timely intervention. Common signs of constipation in expectant mothers include:

  • Infrequent bowel movements (less than three times a week)
  • Straining during bowel movements
  • Hard or lumpy stools
  • A feeling of incomplete evacuation
  • Abdominal discomfort or pain
  • Bloating and gas
  • Rectal bleeding or haemorrhoids (due to excessive straining)

What to do: Speak to your nutritionist to tweak your diet plan so that it improves your digestion as well as eases your motions

What not to do: Ignore the symptoms or stop enjoying your meals for fear of dealing with the condition each time you go to poop.

Frequent urge to pee:

Once you conceive, you might find yourself using the washroom frequently, to empty the bladder. This might continue through the pregnancy, as the baby in the womb may be resting on or pressing against the bladder.

What to do: Use the washroom before stepping out. If you are commuting for a longer time or travelling, locate a public washroom beforehand that is clean and hygienic, or stop at a cafe or mall, where you can ease yourself. 

What not to do: Trying to constantly hold your bladder, and bearing the discomfort. 

Incontinence: 

In several cases, women are unable to hold the bladder at all, and a few drops leak out if they cough, sneeze, laugh or even get up with a slight jerk. Though it feels awkward and embarrassing, it is only because the pelvic floor muscles have started to relax to prepare for delivery. 

Incontinence may continue until sometime after delivery, till the muscles return to their original firmness. 

What to do: Speak to your doctor to ask for pelvic floor exercises that can help. You can also consider wearing a sanitary napkin or period underwear, to avoid becoming awkward when you step out. Wear darker colours so that it doesn’t show easily

What not to do: Stop going out for fear of embarrassment. 

Haemorrhoids:

Haemorrhoids or piles, are enlarged swollen veins in and around the rectum and anus. It can happen to anyone (not just pregnant women), and can result in feeling itchy, painful or bleeding while passing stools.

During pregnancy, it may be due to constipation and/ or pressure due to the growing baby and uterus. 

What to do: Consult a specialist, who will prescribe pregnancy-safe medication and changes in your diet. 

What not to do: Eating too little in order to avoid having to pass stools regularly. 

No matter what you’re going through, remember that lakhs of women have faced similar situations and gone through the same emotions and concerns. Always keep your doctor updated, and take into confidence someone from your family. 

Don’t forget that balanced and nutritious home-cooked meals, coupled with recommended exercises and walking, can go a long way in making your pregnancy comfortable and relaxed. 

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Pregnant and always looking for a washroom when you step out? Not able to hold the urge to pee? Eating at home but always anxious about being constipated or having Irritable Bowel Syndrome (IBS)? You are not alone, nor are you strange for having these issues. All you need to do is understand your condition so that you can manage it better.

Constipation:

The hormonal changes you are going through often affect your digestion, and passing stools is uncomfortable and difficult.

Recognizing the symptoms of constipation during pregnancy is crucial for timely intervention. Common signs of constipation in expectant mothers include:

  • Infrequent bowel movements (less than three times a week)
  • Straining during bowel movements
  • Hard or lumpy stools
  • A feeling of incomplete evacuation
  • Abdominal discomfort or pain
  • Bloating and gas
  • Rectal bleeding or haemorrhoids (due to excessive straining)

What to do: Speak to your nutritionist to tweak your diet plan so that it improves your digestion as well as eases your motions

What not to do: Ignore the symptoms or stop enjoying your meals for fear of dealing with the condition each time you go to poop.

Frequent urge to pee:

Once you conceive, you might find yourself using the washroom frequently, to empty the bladder. This might continue through the pregnancy, as the baby in the womb may be resting on or pressing against the bladder.

What to do: Use the washroom before stepping out. If you are commuting for a longer time or travelling, locate a public washroom beforehand that is clean and hygienic, or stop at a cafe or mall, where you can ease yourself. 

What not to do: Trying to constantly hold your bladder, and bearing the discomfort. 

Incontinence: 

In several cases, women are unable to hold the bladder at all, and a few drops leak out if they cough, sneeze, laugh or even get up with a slight jerk. Though it feels awkward and embarrassing, it is only because the pelvic floor muscles have started to relax to prepare for delivery. 

Incontinence may continue until sometime after delivery, till the muscles return to their original firmness. 

What to do: Speak to your doctor to ask for pelvic floor exercises that can help. You can also consider wearing a sanitary napkin or period underwear, to avoid becoming awkward when you step out. Wear darker colours so that it doesn’t show easily

What not to do: Stop going out for fear of embarrassment. 

Haemorrhoids:

Haemorrhoids or piles, are enlarged swollen veins in and around the rectum and anus. It can happen to anyone (not just pregnant women), and can result in feeling itchy, painful or bleeding while passing stools.

During pregnancy, it may be due to constipation and/ or pressure due to the growing baby and uterus. 

What to do: Consult a specialist, who will prescribe pregnancy-safe medication and changes in your diet. 

What not to do: Eating too little in order to avoid having to pass stools regularly. 

No matter what you’re going through, remember that lakhs of women have faced similar situations and gone through the same emotions and concerns. Always keep your doctor updated, and take into confidence someone from your family. 

Don’t forget that balanced and nutritious home-cooked meals, coupled with recommended exercises and walking, can go a long way in making your pregnancy comfortable and relaxed. 

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Bladder & Bowel Issues During Pregnancy

Bladder & Bowel Issues During Pregnancy

February 10, 2024

Pregnant and always looking for a washroo...

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Curious about how labour will feel, how long it will last, and how to tell if it is a true or a false alarm? Since every woman’s experience differs, there is no way to precisely predict when labour pain will occur.

However, knowing the signs of labour pain will help you and your family prepare for the baby’s arrival.

Here are some common signs of labour pain you should look out for:

Signs That Labour Is Weeks or Days Away

Early signs of labour pain, also known as pre-labour symptoms, can appear from weeks to only an hour or two before active labour begins. Watch out for these signs. 

1. Baby Drops

If this is your first pregnancy, your baby will drop (medically known as lightening) or descend into your pelvis a few weeks before labour begins.

It usually happens two to four weeks before, but it varies. Some women may not notice this occurrence at all.

This “lightening” typically occurs once you are in active labour. This signifies that your infant is preparing to exit, ideally with his head down and low.

2. Frequent Urination

You may find yourself waddling more than usual or having to urinate more frequently than you did in the third trimester.

Many women approaching labour could experience a frequent urge to urinate due to the low position of the baby’s head, which puts more pressure on the urinary bladder.

3. Easier Breathing

When your baby descends into the pelvis, your baby’s weight no longer presses on your diaphragm, allowing you to breathe more freely.

4. Increase in Discharge

Many women have an increase in vaginal discharge (leukorrhea) during pregnancy. The discharge amount can also increase in the weeks and days leading up to labour because the vagina prepares the baby to pass through the birth canal.

5. The Cervix Dilates

Your cervix begins to dilate (open) and efface (thin out) in the days or weeks leading up to delivery as it prepares to give birth.

During the third trimester of your pregnancy, your doctor may perform a pelvic exam to measure and monitor cervix dilation and effacement. A fully dilated cervix means it has dilated to a width of 10 cm.

Dilation occurs differently in each woman, so don’t be discouraged if you’re dilating slowly or not at all.

6. Feel Cramps or Contractions

As you approach delivery, you may experience an increase in mild cramps or contractions that feel like a pounding, tightening, or hardening of the uterus.

The contractions, often known as Braxton-Hicks contractions or false labour, are irregular and happen at the end of the third trimester. They are usually milder than actual labour.

You might also experience cramping or a growing pressure in your pelvic or lower-rectal area.

These symptoms increase in severity and frequency as labour approaches.

7. Loose-Feeling Joints

Your ligaments loosen up slightly throughout your pregnancy thanks to the hormone relaxin, which is also to blame for any clumsiness you may have experienced in the previous trimester.

Your body’s joints may feel less tense and more relaxed before labour begins. It’s simply nature’s way of allowing your pelvis to expand so your baby can be born.

8. Diarrhoea

You may experience pre-labour diarrhoea as your due date approaches. This happens because your body muscle, including those in your rectum, are relaxing just like uterine muscles are in preparation for giving birth.

Remember, it’s completely normal; just stay hydrated.

9. Weight Gain Stops

Pregnancy weight gain often levels off near the end of your pregnancy. Some expectant mothers may lose a couple of kilos due to lower amniotic fluid levels, more bathroom breaks, and possibly increased activity.

This is normal and will not affect your baby’s birth weight. However, not everyone will experience a decrease in weight gain, and some pregnant women may experience increased swelling near the end of their pregnancy.

10. Fatigue and the Nesting Instinct

You may find it difficult to sleep in the final days and weeks of pregnancy due to your large belly and the compression of your bladder and other organs. This may result in fatigue or excessive tiredness. If possible, try to take naps to store energy for your delivery.

However, some mothers experience a surge of energy, also known as the nesting instinct, as their child’s birth approaches and can’t control the compelling urge to clean and organise everything in their sight. If you feel a surge in your nesting instinct, use it wisely and don’t go overboard.

Signs you’re about to go into labour

While the above signs indicate that your body is preparing for birth, if you experience these symptoms, you have most likely entered true labour. However, always consult your doctor to be sure.

1. Strong, Frequent Contractions

During labour, you’ll begin to experience regular severe contractions, which will become more frequent as time goes on.

Your contractions will progress in three ways: they will become stronger, longer, and more frequent. Every contraction begins in the lower back and spreads to the front, down the groyne.

A change in activity or position will not ease up or stop contractions. You may also be unable to walk or talk through labour contractions once they’ve progressed.

2. Bloody Show

During pregnancy, the cervix remains closed and mucus-plugged, acting as the cork that seals off your uterus from the outside world.

It’s your body’s defence against infection for your infant. However, as labour progresses, the cervix starts to soften, enlarge, and thin in preparation for birth, which causes the plug to fall out as a blob or a runny smear.

As the cervix continues to thin and open, tiny blood vessels rupture along its surface, diluting the mucus and giving it a brown (from old blood) or pink colour, referred to as a bloody show.

Remember that not all women notice it because it can dislodge gradually over time. But if you notice the mucus plug or even remnants of it, it could mean delivery is just days away.

3. Belly and Lower Back Pain

Your back may hurt the entire time you’re pregnant. However, if the pain intensifies or is confined to your lower back, it may indicate that you are going through back labour, which occurs most frequently when the baby is head down but facing forward.

Some pregnant women may also have back pain-like contractions or back pain that radiates to or from their back. Severe back pain may indicate that baby is about to come, whether or not you are in back labour.

4. Water Breaking

The only sign of labour pain shown in the movies is the water breaking, which isn’t entirely true!

Most women experience amniotic fluid leakage and ruptured membranes after other signs of labour pain have already started. Furthermore, you won’t necessarily lose it all at once; for some women, the start of labour feels more like a drip.

One of the last signs of labour pain that most women experience is their water breaking, which only spontaneously occurs in some women. So, you shouldn’t rely on it as a sure labour pain symptom.

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Curious about how labour will feel, how long it will last, and how to tell if it is a true or a false alarm? Since every woman’s experience differs, there is no way to precisely predict when labour pain will occur.

However, knowing the signs of labour pain will help you and your family prepare for the baby’s arrival.

Here are some common signs of labour pain you should look out for:

Signs That Labour Is Weeks or Days Away

Early signs of labour pain, also known as pre-labour symptoms, can appear from weeks to only an hour or two before active labour begins. Watch out for these signs. 

1. Baby Drops

If this is your first pregnancy, your baby will drop (medically known as lightening) or descend into your pelvis a few weeks before labour begins.

It usually happens two to four weeks before, but it varies. Some women may not notice this occurrence at all.

This “lightening” typically occurs once you are in active labour. This signifies that your infant is preparing to exit, ideally with his head down and low.

2. Frequent Urination

You may find yourself waddling more than usual or having to urinate more frequently than you did in the third trimester.

Many women approaching labour could experience a frequent urge to urinate due to the low position of the baby’s head, which puts more pressure on the urinary bladder.

3. Easier Breathing

When your baby descends into the pelvis, your baby’s weight no longer presses on your diaphragm, allowing you to breathe more freely.

4. Increase in Discharge

Many women have an increase in vaginal discharge (leukorrhea) during pregnancy. The discharge amount can also increase in the weeks and days leading up to labour because the vagina prepares the baby to pass through the birth canal.

5. The Cervix Dilates

Your cervix begins to dilate (open) and efface (thin out) in the days or weeks leading up to delivery as it prepares to give birth.

During the third trimester of your pregnancy, your doctor may perform a pelvic exam to measure and monitor cervix dilation and effacement. A fully dilated cervix means it has dilated to a width of 10 cm.

Dilation occurs differently in each woman, so don’t be discouraged if you’re dilating slowly or not at all.

6. Feel Cramps or Contractions

As you approach delivery, you may experience an increase in mild cramps or contractions that feel like a pounding, tightening, or hardening of the uterus.

The contractions, often known as Braxton-Hicks contractions or false labour, are irregular and happen at the end of the third trimester. They are usually milder than actual labour.

You might also experience cramping or a growing pressure in your pelvic or lower-rectal area.

These symptoms increase in severity and frequency as labour approaches.

7. Loose-Feeling Joints

Your ligaments loosen up slightly throughout your pregnancy thanks to the hormone relaxin, which is also to blame for any clumsiness you may have experienced in the previous trimester.

Your body’s joints may feel less tense and more relaxed before labour begins. It’s simply nature’s way of allowing your pelvis to expand so your baby can be born.

8. Diarrhoea

You may experience pre-labour diarrhoea as your due date approaches. This happens because your body muscle, including those in your rectum, are relaxing just like uterine muscles are in preparation for giving birth.

Remember, it’s completely normal; just stay hydrated.

9. Weight Gain Stops

Pregnancy weight gain often levels off near the end of your pregnancy. Some expectant mothers may lose a couple of kilos due to lower amniotic fluid levels, more bathroom breaks, and possibly increased activity.

This is normal and will not affect your baby’s birth weight. However, not everyone will experience a decrease in weight gain, and some pregnant women may experience increased swelling near the end of their pregnancy.

10. Fatigue and the Nesting Instinct

You may find it difficult to sleep in the final days and weeks of pregnancy due to your large belly and the compression of your bladder and other organs. This may result in fatigue or excessive tiredness. If possible, try to take naps to store energy for your delivery.

However, some mothers experience a surge of energy, also known as the nesting instinct, as their child’s birth approaches and can’t control the compelling urge to clean and organise everything in their sight. If you feel a surge in your nesting instinct, use it wisely and don’t go overboard.

Signs you’re about to go into labour

While the above signs indicate that your body is preparing for birth, if you experience these symptoms, you have most likely entered true labour. However, always consult your doctor to be sure.

1. Strong, Frequent Contractions

During labour, you’ll begin to experience regular severe contractions, which will become more frequent as time goes on.

Your contractions will progress in three ways: they will become stronger, longer, and more frequent. Every contraction begins in the lower back and spreads to the front, down the groyne.

A change in activity or position will not ease up or stop contractions. You may also be unable to walk or talk through labour contractions once they’ve progressed.

2. Bloody Show

During pregnancy, the cervix remains closed and mucus-plugged, acting as the cork that seals off your uterus from the outside world.

It’s your body’s defence against infection for your infant. However, as labour progresses, the cervix starts to soften, enlarge, and thin in preparation for birth, which causes the plug to fall out as a blob or a runny smear.

As the cervix continues to thin and open, tiny blood vessels rupture along its surface, diluting the mucus and giving it a brown (from old blood) or pink colour, referred to as a bloody show.

Remember that not all women notice it because it can dislodge gradually over time. But if you notice the mucus plug or even remnants of it, it could mean delivery is just days away.

3. Belly and Lower Back Pain

Your back may hurt the entire time you’re pregnant. However, if the pain intensifies or is confined to your lower back, it may indicate that you are going through back labour, which occurs most frequently when the baby is head down but facing forward.

Some pregnant women may also have back pain-like contractions or back pain that radiates to or from their back. Severe back pain may indicate that baby is about to come, whether or not you are in back labour.

4. Water Breaking

The only sign of labour pain shown in the movies is the water breaking, which isn’t entirely true!

Most women experience amniotic fluid leakage and ruptured membranes after other signs of labour pain have already started. Furthermore, you won’t necessarily lose it all at once; for some women, the start of labour feels more like a drip.

One of the last signs of labour pain that most women experience is their water breaking, which only spontaneously occurs in some women. So, you shouldn’t rely on it as a sure labour pain symptom.

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14 Common Signs of Labour Pain

14 Common Signs of Labour Pain

January 22, 2024

Curious about how labour will feel, how long it will last, and how t...

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            [blog_title] => 10 Tips to Prepare for a Healthy Pregnancy After Miscarriage
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Miscarriage is a traumatic experience that can leave you anxious about getting pregnant again. Questions like “Can I get pregnant again?” and “Do I need infertility treatment?” may run through your mind. But a single miscarriage does not mean you won’t get pregnant again.

How to Prepare for a Healthy Pregnancy After a Miscarriage

1. Wait Before Trying Again

Consult your doctor to know how long you should wait before trying to conceive again. Generally, doctors advise waiting up to three months or at least one complete menstrual cycle before trying to get pregnant again. Although you may begin ovulating as soon as two weeks after a miscarriage, you will take 2-3 months to experience regular cycles.

2. Take Your Time to Heal Physically and Mentally

Miscarriages can be physically and mentally exhausting. You will need plenty of rest and self-care after your loss. Don’t try to conceive right away to cope with your loss.

While your physical body will return to normal in a few months, you should still wait to prepare mentally before trying to conceive because it may affect your pregnancy.

Seek help from a therapist, family, or friends. Discussing your anxiety and fear about trying to conceive again can be helpful.

3. Get checked for underlying causes

Miscarriages can occur due to several reasons. To ensure a successful pregnancy after a miscarriage, it is strongly advised to get yourself tested before trying to conceive again.

Certain Health Conditions That Can Increase Your Risk of Another Miscarriage Include:

  • Structural deformities of the uterus.
  • Genetic abnormalities
  • Obesity or being underweight
  • Hormonal imbalance disorders like thyroid disorders and polycystic ovary syndrome (PCOS)
  • Infections in your vagina or uterus
  • Sexually transmitted diseases (STDs) like chlamydia and gonorrhoea
  • Microbial infections like toxoplasmosis, listeria, and parvovirus infection

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

4. Maintain a Well-Balanced Diet and a Healthy Weight

Consume a well-balanced diet rich in leafy vegetables, pulses, fruits, proteins, and zinc to help your body maintain a healthy pregnancy. Along with it, drink 8 to 10 cups of water every day.

Maintaining a healthy weight for your age and body type is also crucial. Avoid being obese or underweight because it may increase your risk of pregnancy complications, including miscarriage.

5. Exercise Daily

Keeping up a daily exercise routine will keep you healthy and energised. It can also ensure that your body is in good shape and ready to conceive again. Avoid intense exercise while recovering and focus on low-impact activities such as walking, yoga, or meditation.

Gentle exercise, such as yoga, can also help reduce any stress or anxiety you may feel due to the miscarriage.

6. Take Daily Prenatal Vitamins and Folic Acid Supplements

If you follow a well-balanced diet and exercise regularly, your body will receive many necessary nutrients and minerals. However, studies have indicated that taking prenatal vitamins and supplements, such as folic acid, can lower the chance of miscarriage or other pregnancy complications. Consult your doctor about taking folic acid supplements to help you recover from the miscarriage.

7. Cut Down on Caffeine

Keep your daily coffee intake to 200mg (or around 1-2 cups) when trying to conceive. Studies show that consuming more than 200 mg of caffeine a day may cause complications associated with a baby’s growth and development. Also, avoid chocolate, green tea, energy drinks, and some soft drinks because they all contain caffeine.

8. Quit Smoking and Drinking

If you are trying to conceive, you should be aware that alcohol and tobacco can reduce your fertility and ability to get pregnant.

Alcohol consumption during pregnancy can also affect the baby’s development since it passes through the placenta. Therefore, avoid alcohol to keep the risks to an absolute minimum.

Furthermore, doctors advise quitting smoking because it has been linked to various pregnancy issues, including:

  • Premature birth
  • Low birth weight
  • Miscarriage and cot death (sudden death of an infant)
  • Breathing problems

9. Avoid Medications, Unless Necessary

When trying to get pregnant, you should abstain from all medications unless your doctor prescribes them to treat an illness or another medical condition. Also, avoid using herbal remedies without first consulting your doctor.

Consider the Following Before Trying to Conceive:

  • If you are taking antibiotics for an infection, wait until the antibiotic course is finished and the infection has cleared up.
  • If you are taking drug therapy for an ectopic pregnancy, wait at least three months.
  • You should wait until the medication course is completed if you are being treated for an illness or disease.

10. Keep Your Health in Check

When trying to get pregnant, it’s critical to follow up with your doctor’s check-ups, especially after a miscarriage. Doctors will help you take the right actions after your miscarriage. They can also advise you if you need any additional infertility treatment.

Remember, miscarriages are not widely discussed but are common. Maintaining a healthy lifestyle and weight, and exercising regularly, can help you achieve a healthy pregnancy the next time.

If you still have questions, schedule an appointment at Apollo Cradle & Children’s Hospital. We provide the highest quality care and most advanced treatment, so you can recover from your previous miscarriage and receive better care this time.

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Miscarriage is a traumatic experience that can leave you anxious about getting pregnant again. Questions like “Can I get pregnant again?” and “Do I need infertility treatment?” may run through your mind. But a single miscarriage does not mean you won’t get pregnant again.

How to Prepare for a Healthy Pregnancy After a Miscarriage

1. Wait Before Trying Again

Consult your doctor to know how long you should wait before trying to conceive again. Generally, doctors advise waiting up to three months or at least one complete menstrual cycle before trying to get pregnant again. Although you may begin ovulating as soon as two weeks after a miscarriage, you will take 2-3 months to experience regular cycles.

2. Take Your Time to Heal Physically and Mentally

Miscarriages can be physically and mentally exhausting. You will need plenty of rest and self-care after your loss. Don’t try to conceive right away to cope with your loss.

While your physical body will return to normal in a few months, you should still wait to prepare mentally before trying to conceive because it may affect your pregnancy.

Seek help from a therapist, family, or friends. Discussing your anxiety and fear about trying to conceive again can be helpful.

3. Get checked for underlying causes

Miscarriages can occur due to several reasons. To ensure a successful pregnancy after a miscarriage, it is strongly advised to get yourself tested before trying to conceive again.

Certain Health Conditions That Can Increase Your Risk of Another Miscarriage Include:

  • Structural deformities of the uterus.
  • Genetic abnormalities
  • Obesity or being underweight
  • Hormonal imbalance disorders like thyroid disorders and polycystic ovary syndrome (PCOS)
  • Infections in your vagina or uterus
  • Sexually transmitted diseases (STDs) like chlamydia and gonorrhoea
  • Microbial infections like toxoplasmosis, listeria, and parvovirus infection

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

4. Maintain a Well-Balanced Diet and a Healthy Weight

Consume a well-balanced diet rich in leafy vegetables, pulses, fruits, proteins, and zinc to help your body maintain a healthy pregnancy. Along with it, drink 8 to 10 cups of water every day.

Maintaining a healthy weight for your age and body type is also crucial. Avoid being obese or underweight because it may increase your risk of pregnancy complications, including miscarriage.

5. Exercise Daily

Keeping up a daily exercise routine will keep you healthy and energised. It can also ensure that your body is in good shape and ready to conceive again. Avoid intense exercise while recovering and focus on low-impact activities such as walking, yoga, or meditation.

Gentle exercise, such as yoga, can also help reduce any stress or anxiety you may feel due to the miscarriage.

6. Take Daily Prenatal Vitamins and Folic Acid Supplements

If you follow a well-balanced diet and exercise regularly, your body will receive many necessary nutrients and minerals. However, studies have indicated that taking prenatal vitamins and supplements, such as folic acid, can lower the chance of miscarriage or other pregnancy complications. Consult your doctor about taking folic acid supplements to help you recover from the miscarriage.

7. Cut Down on Caffeine

Keep your daily coffee intake to 200mg (or around 1-2 cups) when trying to conceive. Studies show that consuming more than 200 mg of caffeine a day may cause complications associated with a baby’s growth and development. Also, avoid chocolate, green tea, energy drinks, and some soft drinks because they all contain caffeine.

8. Quit Smoking and Drinking

If you are trying to conceive, you should be aware that alcohol and tobacco can reduce your fertility and ability to get pregnant.

Alcohol consumption during pregnancy can also affect the baby’s development since it passes through the placenta. Therefore, avoid alcohol to keep the risks to an absolute minimum.

Furthermore, doctors advise quitting smoking because it has been linked to various pregnancy issues, including:

  • Premature birth
  • Low birth weight
  • Miscarriage and cot death (sudden death of an infant)
  • Breathing problems

9. Avoid Medications, Unless Necessary

When trying to get pregnant, you should abstain from all medications unless your doctor prescribes them to treat an illness or another medical condition. Also, avoid using herbal remedies without first consulting your doctor.

Consider the Following Before Trying to Conceive:

  • If you are taking antibiotics for an infection, wait until the antibiotic course is finished and the infection has cleared up.
  • If you are taking drug therapy for an ectopic pregnancy, wait at least three months.
  • You should wait until the medication course is completed if you are being treated for an illness or disease.

10. Keep Your Health in Check

When trying to get pregnant, it’s critical to follow up with your doctor’s check-ups, especially after a miscarriage. Doctors will help you take the right actions after your miscarriage. They can also advise you if you need any additional infertility treatment.

Remember, miscarriages are not widely discussed but are common. Maintaining a healthy lifestyle and weight, and exercising regularly, can help you achieve a healthy pregnancy the next time.

If you still have questions, schedule an appointment at Apollo Cradle & Children’s Hospital. We provide the highest quality care and most advanced treatment, so you can recover from your previous miscarriage and receive better care this time.

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10 Tips to Prepare for a Healthy Pregnancy After Miscarriage

10 Tips to Prepare for a Healthy Pregnancy After Miscarriage

January 22, 2024

Miscarriage is a traumatic experience that can leave you anxious abo...

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            [blog_title] => 5 Exercises for a Flat Belly Post Pregnancy
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Once pregnant your body begins to change to accommodate for the little life growing inside it. One such physical manifestation of pregnancy is the baby bump. The body starts to gain weight and the belly starts to swell to make room for the healthy development of the baby and even after delivery this stubborn belly fat continues to hang around the body’s midsection. Women should take it in their stride after all they have brought a life into this world.

To bid adieu to that baby bump, there are some exercises that can aid and accelerate the body’s journey back to a flat belly. Before beginning to break that sweat, remember the body needs to recover from the stress of labour and birth. It’s wise to consult your doctor as to when might be the right time to start exercising and if you might need to take any precautions. Here are,

Some Great Exercises That Can Help Get a Flat Belly

Mountain Climbers

Mountain climbers are an extreme bodyweight exercise that works best as cardio as well as a warm-up. It engages multiple muscle groups simultaneously. Start in a straight arm plank position making sure your shoulders, hips and feet form a straight line. Drive your right knee towards the chest and then quickly take it back and bring forward the left knee. Continue alternating between both the knees and gradually increasing the speed.

Leg Raises

Leg raises are considered extremely effective in burning the fat accumulated around the belly. It not only strengthens your legs but will also help lose the baby weight around your midsection and tone the lower abs. Begin by lying on your back and try raising both legs at the same time. Hold this position for 4-5 seconds before slowly releasing the legs to the floor. Start with 10-15 reps each day and then increase the number.y

Bridging

Bridging exercises are one of the most common and effective pelvic floor exercises that helps tone your belly, hips and thighs. Begin by lying on your back with knees bent, feet flat, both arms at your side and palms facing downwards. Lift your bottom off the ground such that your knees, hips and shoulders form a straight line and hold this position for a minimum of 10 seconds to a maximum of 20 seconds. Gradually come back in the original position and repeat.

Abdominal Crunches

Abdominal crunches can be the ultimate belly fat cutters as it engages all the abdominal muscles and helps tighten the belly. Lie down on your back with feet flat on the floor and knees bent hip-width apart. Place your hands behind your head, contract your abs and slowly lift your upper body and hold for some time. Resume the original position and repeat. You can start with five crunches and then gradually increase the number and sets.

Plank

When it comes to exercises for a flat belly or even abs, plank tops the list. A plank engages all the muscles in your core and helps tone your stomach. Place your forearms on the floor and rise onto your toes with your elbows directly under your shoulders and hold this position for as long as you can. You can start with 20 seconds and gradually increase it over time. You can also engage in other plank variations such as side plank, straight arm plank or one-arm plank. Perform at least 3 to 5 sets while concluding your workout.

Key Takeaways

It takes nine months for a women’s belly to expand. So, it’s not going to disappear overnight. However, with regular exercise and a healthy diet, one can get back in shape in a few months. Make sure not to stress the body too much or over engage in exercising, take rest and gradually increase the intensity of the workout. These exercises will not only take you one step closer to a flat belly but also help you build stamina and strength.

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Once pregnant your body begins to change to accommodate for the little life growing inside it. One such physical manifestation of pregnancy is the baby bump. The body starts to gain weight and the belly starts to swell to make room for the healthy development of the baby and even after delivery this stubborn belly fat continues to hang around the body’s midsection. Women should take it in their stride after all they have brought a life into this world.

To bid adieu to that baby bump, there are some exercises that can aid and accelerate the body’s journey back to a flat belly. Before beginning to break that sweat, remember the body needs to recover from the stress of labour and birth. It’s wise to consult your doctor as to when might be the right time to start exercising and if you might need to take any precautions. Here are,

Some Great Exercises That Can Help Get a Flat Belly

Mountain Climbers

Mountain climbers are an extreme bodyweight exercise that works best as cardio as well as a warm-up. It engages multiple muscle groups simultaneously. Start in a straight arm plank position making sure your shoulders, hips and feet form a straight line. Drive your right knee towards the chest and then quickly take it back and bring forward the left knee. Continue alternating between both the knees and gradually increasing the speed.

Leg Raises

Leg raises are considered extremely effective in burning the fat accumulated around the belly. It not only strengthens your legs but will also help lose the baby weight around your midsection and tone the lower abs. Begin by lying on your back and try raising both legs at the same time. Hold this position for 4-5 seconds before slowly releasing the legs to the floor. Start with 10-15 reps each day and then increase the number.y

Bridging

Bridging exercises are one of the most common and effective pelvic floor exercises that helps tone your belly, hips and thighs. Begin by lying on your back with knees bent, feet flat, both arms at your side and palms facing downwards. Lift your bottom off the ground such that your knees, hips and shoulders form a straight line and hold this position for a minimum of 10 seconds to a maximum of 20 seconds. Gradually come back in the original position and repeat.

Abdominal Crunches

Abdominal crunches can be the ultimate belly fat cutters as it engages all the abdominal muscles and helps tighten the belly. Lie down on your back with feet flat on the floor and knees bent hip-width apart. Place your hands behind your head, contract your abs and slowly lift your upper body and hold for some time. Resume the original position and repeat. You can start with five crunches and then gradually increase the number and sets.

Plank

When it comes to exercises for a flat belly or even abs, plank tops the list. A plank engages all the muscles in your core and helps tone your stomach. Place your forearms on the floor and rise onto your toes with your elbows directly under your shoulders and hold this position for as long as you can. You can start with 20 seconds and gradually increase it over time. You can also engage in other plank variations such as side plank, straight arm plank or one-arm plank. Perform at least 3 to 5 sets while concluding your workout.

Key Takeaways

It takes nine months for a women’s belly to expand. So, it’s not going to disappear overnight. However, with regular exercise and a healthy diet, one can get back in shape in a few months. Make sure not to stress the body too much or over engage in exercising, take rest and gradually increase the intensity of the workout. These exercises will not only take you one step closer to a flat belly but also help you build stamina and strength.

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5 Exercises for a Flat Belly Post Pregnancy

5 Exercises for a Flat Belly Post Pregnancy

January 22, 2024

Once pregnant your body begins to change to accommodate for the li...

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            [blog_title] => Conditions that indicate a high-risk pregnancy
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A pregnancy that is free of complications or any kind of health issues is something that every woman would consider ideal. However, there are times when circumstances might create certain issues during pregnancy. Such pregnancies are termed as ‘high risk’. Such pregnancies might not generally involve any health problems with the mother or baby, but will often involve a close monitoring during the 9 months with the help of the doctor.
Certain conditions can indicate a high-risk pregnancy and this article aims to educate you on some of these conditions.

Existing health conditions

Certain health conditions, such as high blood pressure or increased blood sugar levels can be dangerous during pregnancy. These conditions are a sure indication of a high-risk pregnancy. Women who are overweight should try managing their vitals with the help of their doctor and take precautionary measures. It is also imperative to monitor blood pressure throughout the nine months. Some complications of high blood pressure or blood sugar in pregnancy include preeclampsia, gestational diabetes, neural tube defects, etc.

Complications from previous pregnancies

Women who have had gone through high-risk pregnancies before should take precautions and ensure that they consult their doctor from time-to-time. Some conditions to watch out for include any previous preterm labour and birth. Mothers expecting more than one baby should also be careful.

Late pregnancy

Women older than the age of 35 are at risk for pregnancy-related complications. They are therefore likely to be candidates for a high-risk pregnancy. While this may not be true in all cases, women of an advanced maternal age should ensure they take precautionary measures and follow the doctor’s advice.

Family history of health conditions

Genetic counselling is an essential aspect of conception and pregnancy. Women with any known family history of health conditions or associated factors could be candidates for high-risk pregnancy.

Lifestyle choices

Women who are trying to conceive or are already pregnant should ensure they avoid smoking, drinking, and other similar habits. Such habits are contributors to health complications and can lead to a high-risk pregnancy. Some of the health complications that these habits can lead to include miscarriage, stillbirth, and other fetal abnormalities.
In conclusion, your habits, past experiences, and current lifestyle, along with the underlying health issues, will be the determining factors for a high-risk pregnancy.

The best way to avoid a high-risk pregnancy or complications is to ensure that you get early and regular prenatal care. Follow your doctor’s advice and make regular appointments with him/her. Take your supplements and any prescribed medications on time and lead an active lifestyle. Ensure that you eat balanced meals and stay away from stress. All these healthy habits and practices can not only help you prevent a high-risk pregnancy but also fulfil your dream of experiencing a beautiful and complication-free journey of motherhood.

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A pregnancy that is free of complications or any kind of health issues is something that every woman would consider ideal. However, there are times when circumstances might create certain issues during pregnancy. Such pregnancies are termed as ‘high risk’. Such pregnancies might not generally involve any health problems with the mother or baby, but will often involve a close monitoring during the 9 months with the help of the doctor.
Certain conditions can indicate a high-risk pregnancy and this article aims to educate you on some of these conditions.

Existing health conditions

Certain health conditions, such as high blood pressure or increased blood sugar levels can be dangerous during pregnancy. These conditions are a sure indication of a high-risk pregnancy. Women who are overweight should try managing their vitals with the help of their doctor and take precautionary measures. It is also imperative to monitor blood pressure throughout the nine months. Some complications of high blood pressure or blood sugar in pregnancy include preeclampsia, gestational diabetes, neural tube defects, etc.

Complications from previous pregnancies

Women who have had gone through high-risk pregnancies before should take precautions and ensure that they consult their doctor from time-to-time. Some conditions to watch out for include any previous preterm labour and birth. Mothers expecting more than one baby should also be careful.

Late pregnancy

Women older than the age of 35 are at risk for pregnancy-related complications. They are therefore likely to be candidates for a high-risk pregnancy. While this may not be true in all cases, women of an advanced maternal age should ensure they take precautionary measures and follow the doctor’s advice.

Family history of health conditions

Genetic counselling is an essential aspect of conception and pregnancy. Women with any known family history of health conditions or associated factors could be candidates for high-risk pregnancy.

Lifestyle choices

Women who are trying to conceive or are already pregnant should ensure they avoid smoking, drinking, and other similar habits. Such habits are contributors to health complications and can lead to a high-risk pregnancy. Some of the health complications that these habits can lead to include miscarriage, stillbirth, and other fetal abnormalities.
In conclusion, your habits, past experiences, and current lifestyle, along with the underlying health issues, will be the determining factors for a high-risk pregnancy.

The best way to avoid a high-risk pregnancy or complications is to ensure that you get early and regular prenatal care. Follow your doctor’s advice and make regular appointments with him/her. Take your supplements and any prescribed medications on time and lead an active lifestyle. Ensure that you eat balanced meals and stay away from stress. All these healthy habits and practices can not only help you prevent a high-risk pregnancy but also fulfil your dream of experiencing a beautiful and complication-free journey of motherhood.

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Conditions that indicate a high-risk pregnancy

Conditions that indicate a high-risk pregnancy

January 22, 2024

A pregnancy that is free of complications or any kind of health is...

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            [blog_title] => Debunking Common Myths About Pregnancy Stretch Marks
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The journey to motherhood is full of surprises and changes. From midnight cravings to a bulging belly to stretch marks, pregnancy brings forth plenty of changes. To make room for the little baby a woman’s body expands, resulting in stretch marks. These appear as bands of parallel lines on the skin varying in colour and texture. Most often formed during the last trimester, these stretch marks can be caused due to changes in collagen in the skin. More than half of all pregnant women struggle with stretch marks. Especially, in today’s age of picture-perfect bodies and lives, stretch marks can be a constant source of stress and worry. The market is bursting with products that claim to prevent, reduce or disappear the appearance of stretch marks. As a result, new myths and misconceptions surface every day and it is crucial to discern myths from facts.

6 Common Myths About Pregnancy Stretch Marks

Myth #1 It Is Impossible to Treat Stretch Marks.

Fact- While the appearance of stretch marks cannot be prevented, with time and treatment they can be treated. With regular exercise, drinking plenty of water and keeping skin hydrated and moisturized, stretch marks can be gradually reduced. Furthermore, treatments like laser therapy, chemical peels and microdermabrasion can diminish their appearance. However, it is advised to consult a dermatologist to treat stretch marks.

Myth #2 Overweight Women Are More Vulnerable to Developing Stretch Marks.

Fact- Overweight or not, most women develop stretch marks during pregnancy. There is no denying that weight gain leads to the formation of stretch marks but that does not make overweight women more prone. Due to hormonal changes, weight gain and stretching of the skin, pregnant women tend to develop stretch marks. But stretch marks do not discriminate on the basis of weight.

Myth #3 Pregnancy Stretch Marks Can Spread to Other Parts of the Body.

Fact- Stretch marks do not spread to other parts of the body. Due to rapid stretching of the skin, the elastin fibres and collagen in the skin rupture and leave stretch marks behind just like loose elasstic. Most pregnant women tend to form these stretch marks on the belly, hips, thighs, back, arms and knees. However, they can rest assured that these do not spread to other parts of the body and over time lighten in colour.

Myth #4 Stretch Marks Disappear After Losing Pregnancy Weight.

Fact- While gaining weight during pregnancy results in stretch marks, losing weight does not necessarily mean their disappearance. In fact, sudden weight loss can exacerbate the appearance of stretch marks. By losing the pregnancy weight gradually and keeping the skin hydrated, stretch marks will reduce over time. It is not an overnight process and can take months and years before any results can be seen.

Myth #5 Hormones and Hereditary Don’t Play a Role in Stretch Marks.

Fact- Hormones and hereditary play a large role in the formation of stretch marks. It is due to the changes in hormones during pregnancy that stretch marks first appear. Additionally, stretch marks are often heredity. It means if your mother, sister or grandmother developed stretch marks during pregnancy then you are likely to form them too. Unnecessary stress and overthinking can affect your body negatively so it is advised to accept these changes rather than fight them.

Myth #6 Stretch Marks Remain for Life.

Fact- Stretch marks do not remain for life, with time they can be reduced and treated. After giving birth, regular exercise, hydration and skincare can help in reducing the appearance of stretch marks. Additionally, stretch marks fade in colour and become greyish-silver over time from the inflamed reddish-purplish as seen during pregnancy. With the right treatment and care, stretch marks can diminish.

Wrapping Up

Pregnancy can be a beautiful and challenging journey. Undergoing rapid and countless changes, carrying a baby for nine months and enduring excruciating pain to bring a life into this world is no less than a battle. Women struggling with the appearance of stretch marks should consider them no less than battle scars. Accepting stretch marks can be the first step in your journey back to normalcy. Over time, with regular care and the right treatment, these battle scars can fade. It is best not to worry and to consult a dermatologist or doctor who can offer true guidance and suggest treatment options as to how to treat stretch marks.

Consult our Doctors
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The journey to motherhood is full of surprises and changes. From midnight cravings to a bulging belly to stretch marks, pregnancy brings forth plenty of changes. To make room for the little baby a woman’s body expands, resulting in stretch marks. These appear as bands of parallel lines on the skin varying in colour and texture. Most often formed during the last trimester, these stretch marks can be caused due to changes in collagen in the skin. More than half of all pregnant women struggle with stretch marks. Especially, in today’s age of picture-perfect bodies and lives, stretch marks can be a constant source of stress and worry. The market is bursting with products that claim to prevent, reduce or disappear the appearance of stretch marks. As a result, new myths and misconceptions surface every day and it is crucial to discern myths from facts.

6 Common Myths About Pregnancy Stretch Marks

Myth #1 It Is Impossible to Treat Stretch Marks.

Fact- While the appearance of stretch marks cannot be prevented, with time and treatment they can be treated. With regular exercise, drinking plenty of water and keeping skin hydrated and moisturized, stretch marks can be gradually reduced. Furthermore, treatments like laser therapy, chemical peels and microdermabrasion can diminish their appearance. However, it is advised to consult a dermatologist to treat stretch marks.

Myth #2 Overweight Women Are More Vulnerable to Developing Stretch Marks.

Fact- Overweight or not, most women develop stretch marks during pregnancy. There is no denying that weight gain leads to the formation of stretch marks but that does not make overweight women more prone. Due to hormonal changes, weight gain and stretching of the skin, pregnant women tend to develop stretch marks. But stretch marks do not discriminate on the basis of weight.

Myth #3 Pregnancy Stretch Marks Can Spread to Other Parts of the Body.

Fact- Stretch marks do not spread to other parts of the body. Due to rapid stretching of the skin, the elastin fibres and collagen in the skin rupture and leave stretch marks behind just like loose elasstic. Most pregnant women tend to form these stretch marks on the belly, hips, thighs, back, arms and knees. However, they can rest assured that these do not spread to other parts of the body and over time lighten in colour.

Myth #4 Stretch Marks Disappear After Losing Pregnancy Weight.

Fact- While gaining weight during pregnancy results in stretch marks, losing weight does not necessarily mean their disappearance. In fact, sudden weight loss can exacerbate the appearance of stretch marks. By losing the pregnancy weight gradually and keeping the skin hydrated, stretch marks will reduce over time. It is not an overnight process and can take months and years before any results can be seen.

Myth #5 Hormones and Hereditary Don’t Play a Role in Stretch Marks.

Fact- Hormones and hereditary play a large role in the formation of stretch marks. It is due to the changes in hormones during pregnancy that stretch marks first appear. Additionally, stretch marks are often heredity. It means if your mother, sister or grandmother developed stretch marks during pregnancy then you are likely to form them too. Unnecessary stress and overthinking can affect your body negatively so it is advised to accept these changes rather than fight them.

Myth #6 Stretch Marks Remain for Life.

Fact- Stretch marks do not remain for life, with time they can be reduced and treated. After giving birth, regular exercise, hydration and skincare can help in reducing the appearance of stretch marks. Additionally, stretch marks fade in colour and become greyish-silver over time from the inflamed reddish-purplish as seen during pregnancy. With the right treatment and care, stretch marks can diminish.

Wrapping Up

Pregnancy can be a beautiful and challenging journey. Undergoing rapid and countless changes, carrying a baby for nine months and enduring excruciating pain to bring a life into this world is no less than a battle. Women struggling with the appearance of stretch marks should consider them no less than battle scars. Accepting stretch marks can be the first step in your journey back to normalcy. Over time, with regular care and the right treatment, these battle scars can fade. It is best not to worry and to consult a dermatologist or doctor who can offer true guidance and suggest treatment options as to how to treat stretch marks.

Consult our Doctors
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Debunking Common Myths About Pregnancy Stretch Marks

Debunking Common Myths About Pregnancy Stretch Marks

January 22, 2024

The journey to motherhood is full of surprises and changes. From m...

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            [blog_title] => Changes to Expect in Your Body During Pregnancy
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Pregnancy is a special time in a woman’s life, and brings with it a host of changes to her body. These range from expected and widely known changes such as weight gain and fluid retention, to some little known and understood changes like vision changes. The broad categorisation of changes that occur in a woman’s body are hormonal changes, change in weight, and sensory changes.

Hormonal Changes

Pregnant women experience sudden and extreme increases in progesterone and oestrogen, which are the major pregnancy hormones. These enable the uterus and placenta to improve vascularisation, and support the growing baby with nutrients. It is these hormones that are responsible for the pregnancy ‘glow’, and can alter the impact of exercise and activity on the body. They make the ligaments looser, increasing the risk for sprains and strains on the muscles of the body. Hormones also cause enlargement of breasts and a change in the curvature of a woman’s back, shifting her sense of balance.

Weight Gain and Fluid Retention

Increase in weight increases the workload on the body from any activity. t slows down the blood circulation and of fluids especially in the lower body. Resulting from this, pregnant women’s bodies tend to retain fluids and cause swelling of limbs, especially the face. It is recommended that heavily pregnant women avoid long periods of standing, avoid caffeine and sodium that increase fluid retention, increase potassium intake, and avoid any excessive strains on their bodies.

Sensory Changes

Pregnancy can have dramatic effects on a woman’s sensory experience of the world, especially through vision, smell and taste. Vision changes include development of nearsightedness, which lasts only as long as the pregnancy. Women often report discomfort with contact lenses and blurry vision at times. Sense of taste moves to extremes during pregnancy, and their tolerance for sour, salty and sweet tastes also increases exponentially, due to a diluted sense of taste, called dysgeusia. A metallic taste in the mouth also contributes to feelings of nausea. Many pregnant women also report a heightened sensitivity and awareness to specific types of odours.

All of these changes are normal and happen to most women, but it is also crucial to understand that they affect each woman in a unique manner, and each experience with these changes is completely personal.

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Pregnancy is a special time in a woman’s life, and brings with it a host of changes to her body. These range from expected and widely known changes such as weight gain and fluid retention, to some little known and understood changes like vision changes. The broad categorisation of changes that occur in a woman’s body are hormonal changes, change in weight, and sensory changes.

Hormonal Changes

Pregnant women experience sudden and extreme increases in progesterone and oestrogen, which are the major pregnancy hormones. These enable the uterus and placenta to improve vascularisation, and support the growing baby with nutrients. It is these hormones that are responsible for the pregnancy ‘glow’, and can alter the impact of exercise and activity on the body. They make the ligaments looser, increasing the risk for sprains and strains on the muscles of the body. Hormones also cause enlargement of breasts and a change in the curvature of a woman’s back, shifting her sense of balance.

Weight Gain and Fluid Retention

Increase in weight increases the workload on the body from any activity. t slows down the blood circulation and of fluids especially in the lower body. Resulting from this, pregnant women’s bodies tend to retain fluids and cause swelling of limbs, especially the face. It is recommended that heavily pregnant women avoid long periods of standing, avoid caffeine and sodium that increase fluid retention, increase potassium intake, and avoid any excessive strains on their bodies.

Sensory Changes

Pregnancy can have dramatic effects on a woman’s sensory experience of the world, especially through vision, smell and taste. Vision changes include development of nearsightedness, which lasts only as long as the pregnancy. Women often report discomfort with contact lenses and blurry vision at times. Sense of taste moves to extremes during pregnancy, and their tolerance for sour, salty and sweet tastes also increases exponentially, due to a diluted sense of taste, called dysgeusia. A metallic taste in the mouth also contributes to feelings of nausea. Many pregnant women also report a heightened sensitivity and awareness to specific types of odours.

All of these changes are normal and happen to most women, but it is also crucial to understand that they affect each woman in a unique manner, and each experience with these changes is completely personal.

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Changes to Expect in Your Body During Pregnancy

Changes to Expect in Your Body During Pregnancy

January 22, 2024

Pregnancy is a special time in a woman&rs...

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            [blog_title] => 6 Benefits of Perineal Massage During Pregnancy
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Your vagina can expand to fit your baby during labour and shrink back to its original size after giving birth. The perineum (or pelvic floor) is the region between your vagina and rectum that extends, just like the vagina, after the child is born. However, it is slightly less elastic and prone to tearing during childbirth.

To reduce the likelihood of a difficult delivery and severe postpartum complications brought on by the rupture of the perineum, consider adding perineal massage to your list of things to do.

What Is Perineal Massage?

Perineal massage involves gentle, physical stretching of your pelvic floor to prepare the muscles and skin between your vagina and rectum for the delivery of your baby. Regular massage improves skin and muscle flexibility, which lowers the possibility of ripping and scarring after delivery.

Even though there isn’t any proof, many women firmly believe that perineal massage during the final month of pregnancy reduces pain and the chance of vaginal and perineal tears.

What Are the Benefits of Perineal Massage During Pregnancy?

During vaginal birth, between 40 and 80 per cent of women will have some degree of tearing, and approximately two-thirds of the tears will require stitches. Damage to the perineum can cause pelvic floor problems, such as uterine prolapse, faecal or urine incontinence, or sexual pain.

Six Benefits of Perineal Massage

1. Decreased Perineal Trauma

According to a study, 1 in 15 women who routinely receive perineal massage avoid an episiotomy (a perineal incision) or other rip requiring stitches.

Particularly for first-time mothers, perineal massage does lower your risk of a major tear during delivery. It reduces the possibility of perineal injuries requiring stitching in women who have never given birth vaginally.

2. More Likely to Avoid an Episiotomy

Perineal massage is effective because it lowers your chance of having an episiotomy. In the final four weeks of pregnancy, mothers who massage their perineum experience fewer episiotomies than other women. It occurs because the massage makes the perineum more elastic and prepares it to stretch when your baby is born.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

3. Make You Familiar with the Stretching and Burning Sensation

If this is your first child, you may feel a stinging and stretching sensation when massaging the perineum, which may resemble the feeling of labour and delivery of your child.

Perineal massage helps you become familiar and comfortable with the area before giving birth. It allows you to relax more during the pushing stage and breathe through this stinging sensation rather than rejecting it or tensing the area.

4. Less Perineal Pain Postpartum

Studies show women who regularly receive perineal massage during pregnancy have less pain three months after giving birth. Less perineal pain will help you heal more quickly and comfortably, allowing you to enjoy feeding your baby and spending time with them. The risk of painful sexual intercourse during the postpartum period can be lowered by less postpartum perineal pain.

5. Reduced Risk of Infection, Pain, and Bleeding

Avoiding stitches after delivery reduces your risk of developing an infection and experiencing excessive pain in your perineum following delivery. You’ll be less likely to experience significant bleeding and require stitches if your perineum has no tears after giving birth.

6. Reduced Risk of Postpartum Urinary Incontinence

Involuntary urine leakage after labour and pregnancy is known as postpartum urinary incontinence. In fact, it is a problem that affects about 50% of adult women and is caused by weakened pelvic and bladder muscles.

The likelihood of postpartum urine incontinence in new mothers is reduced due to perineal massage, which helps maintain the perineum even after giving birth.

How Do You Do a Perineal Massage?

Doctors usually suggest starting massage once or twice a week between weeks 34 and 36 of your pregnancy. Depending on the woman’s body, several experts recommend repeating a massage every day or every other day, but sticking to twice a week works just as well.

You only need 5 minutes per session to reap the benefits regardless of how frequently you want to practice it. However, asking your doctor for suggestions on how frequently and when you should start receiving massages may enable you to reap better results at home.

Instructions for Trying a Perineal Massage at Home

  • Thoroughly wash your hands and trim your nails if necessary.
  • Lie back on a bed, your knees spread wide, and your legs bent in a comfortable position with your head supported.
  • Put a few drops of coconut oil, olive oil, or any other vaginal lubricant on your thumb and perineum. Do not use mineral oil or Vaseline.
  • Press your thumb into your vagina up to your first knuckle. You won’t be rubbing the entire vaginal wall, just the perineum.
  • In your vagina, gently press lower toward your rectum.
  • Keep applying pressure while you make a U-shaped movement with your thumb from left to right. There should only be a slight strain and minimal stinging or burning.
  • Continue massaging for five minutes.

Who Should Not Perform Perineal Massage?

Although perineal massage can be safely performed at home, it is not recommended that you do so:

  • Before 34 weeks pregnant
  • If your cervix is small
  • If you experienced bleeding throughout your second trimester of pregnancy
  • If you are pregnant and have high blood pressure or an active vaginal infection

Perineal massage is a great method to add to your to-do list when preparing for delivery. Although it cannot guarantee desired outcomes, it can assist you in having a pain free delivery of your child without needing an episiotomy or stitches. However, please seek advice from a medical expert before massaging oneself.

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Your vagina can expand to fit your baby during labour and shrink back to its original size after giving birth. The perineum (or pelvic floor) is the region between your vagina and rectum that extends, just like the vagina, after the child is born. However, it is slightly less elastic and prone to tearing during childbirth.

To reduce the likelihood of a difficult delivery and severe postpartum complications brought on by the rupture of the perineum, consider adding perineal massage to your list of things to do.

What Is Perineal Massage?

Perineal massage involves gentle, physical stretching of your pelvic floor to prepare the muscles and skin between your vagina and rectum for the delivery of your baby. Regular massage improves skin and muscle flexibility, which lowers the possibility of ripping and scarring after delivery.

Even though there isn’t any proof, many women firmly believe that perineal massage during the final month of pregnancy reduces pain and the chance of vaginal and perineal tears.

What Are the Benefits of Perineal Massage During Pregnancy?

During vaginal birth, between 40 and 80 per cent of women will have some degree of tearing, and approximately two-thirds of the tears will require stitches. Damage to the perineum can cause pelvic floor problems, such as uterine prolapse, faecal or urine incontinence, or sexual pain.

Six Benefits of Perineal Massage

1. Decreased Perineal Trauma

According to a study, 1 in 15 women who routinely receive perineal massage avoid an episiotomy (a perineal incision) or other rip requiring stitches.

Particularly for first-time mothers, perineal massage does lower your risk of a major tear during delivery. It reduces the possibility of perineal injuries requiring stitching in women who have never given birth vaginally.

2. More Likely to Avoid an Episiotomy

Perineal massage is effective because it lowers your chance of having an episiotomy. In the final four weeks of pregnancy, mothers who massage their perineum experience fewer episiotomies than other women. It occurs because the massage makes the perineum more elastic and prepares it to stretch when your baby is born.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

3. Make You Familiar with the Stretching and Burning Sensation

If this is your first child, you may feel a stinging and stretching sensation when massaging the perineum, which may resemble the feeling of labour and delivery of your child.

Perineal massage helps you become familiar and comfortable with the area before giving birth. It allows you to relax more during the pushing stage and breathe through this stinging sensation rather than rejecting it or tensing the area.

4. Less Perineal Pain Postpartum

Studies show women who regularly receive perineal massage during pregnancy have less pain three months after giving birth. Less perineal pain will help you heal more quickly and comfortably, allowing you to enjoy feeding your baby and spending time with them. The risk of painful sexual intercourse during the postpartum period can be lowered by less postpartum perineal pain.

5. Reduced Risk of Infection, Pain, and Bleeding

Avoiding stitches after delivery reduces your risk of developing an infection and experiencing excessive pain in your perineum following delivery. You’ll be less likely to experience significant bleeding and require stitches if your perineum has no tears after giving birth.

6. Reduced Risk of Postpartum Urinary Incontinence

Involuntary urine leakage after labour and pregnancy is known as postpartum urinary incontinence. In fact, it is a problem that affects about 50% of adult women and is caused by weakened pelvic and bladder muscles.

The likelihood of postpartum urine incontinence in new mothers is reduced due to perineal massage, which helps maintain the perineum even after giving birth.

How Do You Do a Perineal Massage?

Doctors usually suggest starting massage once or twice a week between weeks 34 and 36 of your pregnancy. Depending on the woman’s body, several experts recommend repeating a massage every day or every other day, but sticking to twice a week works just as well.

You only need 5 minutes per session to reap the benefits regardless of how frequently you want to practice it. However, asking your doctor for suggestions on how frequently and when you should start receiving massages may enable you to reap better results at home.

Instructions for Trying a Perineal Massage at Home

  • Thoroughly wash your hands and trim your nails if necessary.
  • Lie back on a bed, your knees spread wide, and your legs bent in a comfortable position with your head supported.
  • Put a few drops of coconut oil, olive oil, or any other vaginal lubricant on your thumb and perineum. Do not use mineral oil or Vaseline.
  • Press your thumb into your vagina up to your first knuckle. You won’t be rubbing the entire vaginal wall, just the perineum.
  • In your vagina, gently press lower toward your rectum.
  • Keep applying pressure while you make a U-shaped movement with your thumb from left to right. There should only be a slight strain and minimal stinging or burning.
  • Continue massaging for five minutes.

Who Should Not Perform Perineal Massage?

Although perineal massage can be safely performed at home, it is not recommended that you do so:

  • Before 34 weeks pregnant
  • If your cervix is small
  • If you experienced bleeding throughout your second trimester of pregnancy
  • If you are pregnant and have high blood pressure or an active vaginal infection

Perineal massage is a great method to add to your to-do list when preparing for delivery. Although it cannot guarantee desired outcomes, it can assist you in having a pain free delivery of your child without needing an episiotomy or stitches. However, please seek advice from a medical expert before massaging oneself.

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6 Benefits of Perineal Massage During Pregnancy

6 Benefits of Perineal Massage During Pregnancy

January 22, 2024

Your vagina can expand to fit your baby during labour and shrink bac...

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Hormones play important roles in fertility and baby development during pregnancy. A woman’s body undergoes significant changes to help the development of the baby. Fluctuating hormones in women’s bodies may lead to severe complications in pregnancy. Estrogen and Progesterone are the important hormones during pregnancy and women produce more of these during that particular time as compared to their entire life. This high level can cause the loosening of ligaments and joints throughout the body.

During pregnancy, the hormonal imbalance causes common issues like fatigue, weight loss, anxiety, irritability, and mood swings. It is very much prone to cause complications that lead to severe causes like diabetes, premature birth, miscarriage, low birth weight of the child, etc. Obesity, allergies, stress, side effects of medications, and lifestyle changes are the common causes of it.

Consult our Doctors

Tips to Manage the Hormonal Imbalance During Pregnancy

However, a nutritious weight-reduction plan and a different lifestyle can also additionally assist enhance the hormonal imbalance.

Eat Protein at Every Meal: Protein is crucial for baby growth throughout pregnancy. The building blocks of protein are called amino acids. Intake of protein will help the body produce more amino acids in the body that is crucial. Endocrine glands produce peptide hormone, composed of amino acids. Peptide hormones regulate many physiological processes such as growth, energy metabolism, appetite, and stress.

Engage in Regular Exercise: In pregnancy physical activity has a strong effect on hormonal health. Exercise not only improves blood flow to the muscles but also increases the sensitivity of hormone receptors. Regular exercise during pregnancy benefits with reduced back pain; it also reduces the risk of preeclampsia and premature birth. It improves overall fitness and strengthens the heart and blood vessels

Lower Sugar Intake: Minimizing the intake of added sugar can optimize hormonal function and prevent obesity, diabetes, and other illnesses. While fresh fruits are a great source of nutrients, try avoiding added sugar in the juice and Pregnant women must completely swear off packaged drinks and soft drinks. Thereby increasing the hormonal health by reducing the intake of sugary beverages and other sugars.

Get Quality Sleep: No matter how nutritious the diet is and how consistent the exercise routines are, the body is still adapting to the major changes. At such crucial times getting a good night’s sleep is important for the body to rest and restore. Sleep deprivation is associated with an imbalance in many hormones such as insulin, cortisol, leptin, ghrelin, and HGH. Poor sleep has been shown to cause a drop in hormone levels, increase hunger and stress hormones, and insulin resistance.

Reduce Stress: Stress during pregnancy is bad for the health of both the mother and the child. Cortisol is known as a stress hormone, as it helps the body cope with long-term stress. The body responds to stress and activates a series of events that lead to cortisol production. However, chronic stress impairs the feedback mechanism that restores the endocrine system to normal. Engaging in meditation, yoga, and other soothing activities may help normalize the levels of the stress hormone cortisol in pregnancy.

Conclusion

Hormonal imbalance is most common during pregnancy and can be seen in the majority of women. Pregnant women should be mindful of their nutrition, health, fitness, physical, mental and emotional well-being. Mood swings and irritation are two of the most common signs of hormonal imbalance during pregnancy. So one should eat nutritious food, exercise regularly, meditate, and get enough sleep, which can help in improving hormonal health during pregnancy.

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Hormones play important roles in fertility and baby development during pregnancy. A woman’s body undergoes significant changes to help the development of the baby. Fluctuating hormones in women’s bodies may lead to severe complications in pregnancy. Estrogen and Progesterone are the important hormones during pregnancy and women produce more of these during that particular time as compared to their entire life. This high level can cause the loosening of ligaments and joints throughout the body.

During pregnancy, the hormonal imbalance causes common issues like fatigue, weight loss, anxiety, irritability, and mood swings. It is very much prone to cause complications that lead to severe causes like diabetes, premature birth, miscarriage, low birth weight of the child, etc. Obesity, allergies, stress, side effects of medications, and lifestyle changes are the common causes of it.

Consult our Doctors

Tips to Manage the Hormonal Imbalance During Pregnancy

However, a nutritious weight-reduction plan and a different lifestyle can also additionally assist enhance the hormonal imbalance.

Eat Protein at Every Meal: Protein is crucial for baby growth throughout pregnancy. The building blocks of protein are called amino acids. Intake of protein will help the body produce more amino acids in the body that is crucial. Endocrine glands produce peptide hormone, composed of amino acids. Peptide hormones regulate many physiological processes such as growth, energy metabolism, appetite, and stress.

Engage in Regular Exercise: In pregnancy physical activity has a strong effect on hormonal health. Exercise not only improves blood flow to the muscles but also increases the sensitivity of hormone receptors. Regular exercise during pregnancy benefits with reduced back pain; it also reduces the risk of preeclampsia and premature birth. It improves overall fitness and strengthens the heart and blood vessels

Lower Sugar Intake: Minimizing the intake of added sugar can optimize hormonal function and prevent obesity, diabetes, and other illnesses. While fresh fruits are a great source of nutrients, try avoiding added sugar in the juice and Pregnant women must completely swear off packaged drinks and soft drinks. Thereby increasing the hormonal health by reducing the intake of sugary beverages and other sugars.

Get Quality Sleep: No matter how nutritious the diet is and how consistent the exercise routines are, the body is still adapting to the major changes. At such crucial times getting a good night’s sleep is important for the body to rest and restore. Sleep deprivation is associated with an imbalance in many hormones such as insulin, cortisol, leptin, ghrelin, and HGH. Poor sleep has been shown to cause a drop in hormone levels, increase hunger and stress hormones, and insulin resistance.

Reduce Stress: Stress during pregnancy is bad for the health of both the mother and the child. Cortisol is known as a stress hormone, as it helps the body cope with long-term stress. The body responds to stress and activates a series of events that lead to cortisol production. However, chronic stress impairs the feedback mechanism that restores the endocrine system to normal. Engaging in meditation, yoga, and other soothing activities may help normalize the levels of the stress hormone cortisol in pregnancy.

Conclusion

Hormonal imbalance is most common during pregnancy and can be seen in the majority of women. Pregnant women should be mindful of their nutrition, health, fitness, physical, mental and emotional well-being. Mood swings and irritation are two of the most common signs of hormonal imbalance during pregnancy. So one should eat nutritious food, exercise regularly, meditate, and get enough sleep, which can help in improving hormonal health during pregnancy.

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5 Tips To Manage The Hormonal Changes in Pregnancy

5 Tips To Manage The Hormonal Changes in Pregnancy

January 22, 2024

Hormones play important roles in fertility and baby development du...

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            [blog_title] => 5 Tips to Avoid Stretch Marks During Pregnancy
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You’ve probably wondered whether or not you’ll get stretch marks after your baby arrives. Stretch marks can occur in any phase of life, but they are fairly common during pregnancy.

Getting rid of stretch marks completely can be difficult. But some methods can help stretch marks appear less prominently and fade faster.

Five Simple Methods to Avoid Stretch Marks During Pregnancy

  1. Maintain a Healthy Weight

Maintaining a healthy weight is one of the most effective ways to avoid pregnancy stretch marks.

Stretch marks may develop when your skin pulls apart rapidly due to increased weight gain, such as during pregnancy. Although your body can change dramatically during pregnancy, you can slow down the process by controlling your weight.

  • Engage in a light form of exercise every day for 30 minutes
  • Focus on a nutrient-dense diet while avoiding sugar and processed foods.
  • Abstain from alcohol and smoking.

You can also consult your doctor to determine the cause of your unexpected weight gain or loss while pregnant.

  1. Stay Hydrated

Your skin will stay hydrated and even soften if you drink enough water. Softer skin is less likely to get stretch marks than dry, rough skin.

The current Institute of Medicine guidelines for daily water consumption for men is 3.07 litres and 2.12 litres for women. However, consult your doctor to determine how much water you should drink per day because pregnancy can change your daily water intake goal.

You can stay hydrated by following these tips:

  • Always keep a water bottle handy so you can easily sip from it throughout the day.
  • Drink herbal tea, juices, or other healthy concoctions to keep yourself hydrated.
  • Avoid caffeinated beverages, such as coffee, as they raise your risk of developing pregnancy stretch marks. Even if you drink coffee, limit yourself to two cups per day.
  1. Get Your Nutrients

Maintaining a healthy, balanced diet is essential for your baby’s growth. Furthermore, stretch marks can develop as a result of a nutritional deficiency. Make sure to consume a diet rich in vitamins C and D, zinc, and protein to help prevent stretch marks.

  • Vitamin C

Collagen helps to keep your skin elastic and firm. It helps reduce wrinkles but is also critical for avoiding stretch marks.

Vitamin C-rich foods can help with the development of collagen in your skin. Citrus fruits, broccoli, peppers, berries, and potatoes are among these foods.

  • Vitamin D

According to one study, maintaining a healthy vitamin D level may lower your risk of stretch marks during pregnancy.

The best way to get vitamin D is through sun exposure. Thus, you can occasionally spend a short time in the sun throughout your pregnancy to get the extra vitamin D you need to prevent stretch marks.

However, it is critical to exercise extreme caution when exposed to direct sunlight, especially if you’re pregnant. Your skin becomes more sensitive during pregnancy. Furthermore, you should avoid becoming overly dehydrated or hot.

As an alternative, you can also consume vitamin D-rich foods such as bread, cereal, and dairy products like milk or yoghurt.

  • Zinc

Zinc is a vital nutrient for healthy skin. It helps heal wounds and reduces inflammation. Although there is little evidence that zinc deficiency causes stretch marks, consuming zinc-rich foods like nuts, cereals, whole grains, and fish may help you maintain healthy skin.

  • Protein

Collagen is a protein that helps keep your skin elastic, making it necessary to avoid stretch marks during pregnancy. A lack of protein in your body can disrupt collagen production, increasing your chances of getting stretch marks. Therefore, increase your daily protein intake by including foods like eggs, fish, meat and dairy products like cheese, milk, and yoghurt.

  1. Apply Over-The-Counter Creams or Lotions

Applying daily creams and lotions helps to keep your skin hydrated and healthy, which can help prevent stretch marks from developing in the first place.

However, numerous creams and lotions are available in the market to help minimise their appearance, which might confuse you. To avoid confusion, choose a product with the following ingredients:

  • Moisturisers with high levels of vitamin E, hyaluronic acid, or collagen improve skin elasticity, which may help to reduce the appearance of stretch marks.
  • Moisturisers containing shea or cocoa butter are hydrating and penetrate deep into the skin, allowing the skin to retain moisture and, as a result, fade the appearance of stretch marks over time.

Your doctor can also help you figure out what’s causing the stretch marks and advise you on treatment options.

  1. Use Natural Remedies for Stretch Marks

  1. Sugar

Sugar acts as a natural exfoliator. Fine sugar grains can be used gently on the skin to scrub away dead skin cells, reducing stretch marks and smoothing the skin. It also encourages healthy blood circulation, which can hasten the healing process.

To make a DIY sugar scrub to avoid pregnancy stretch marks:

  • Mix 1 cup of sugar with 1 tablespoon of coconut oil for moisture and elasticity, honey for tightening and hydrating, and lemon juice for lightening.
  • Scrub the mixture gently over the affected skin area for several minutes, then rinse with water.
  • Repeat one to three times a week.
  1. Aloe Vera

Aloe vera has been used for centuries to moisturise and calm skin naturally. The high water and nutritional content of aloe vera also contribute to its healing properties and ability to reduce the appearance of stretch marks.

According to a 2018 study, aloe’s skin-repairing properties can heal burns and wounds as well as prevent stretch marks, a type of scar caused by damaged skin.

How to use:

  • If you have an aloe vera plant, cut off a stalk and apply the gooey inside to your stretch marks until they absorb. You can also purchase aloe vera gel from the market.
  • Apply it to your stretch marks once a day.
  1. Coconut oil

Coconut oil is used in every Indian home to treat skin conditions. Coconut oil’s fatty acids can be absorbed easily by the skin. It also has anti-inflammatory properties and stimulates collagen production, which quickens the healing of stretch marks.

A 2015 study showed that gently massaging an oil over your skin may help prevent stretch marks. As a result, a gentle massage with coconut oil can help with stretch marks.

How to Use:

  • Thoroughly rub virgin coconut oil onto stretch marks and let your skin absorb the moisture. You can also warm the oil before applying it to improve blood circulation.
  • Leave it on overnight or wash it off after 20-30 minutes with lukewarm water.
  • Apply once before going to bed each night to see results.

Coconut oil is less likely to irritate your skin. However, if you experience a reaction or prolonged redness, stop using.

Take Away

Stretch marks are common during pregnancy. Maintaining a healthy weight, drinking plenty of water, applying creams or lotions, eating a nutritious diet, and using natural remedies as soon as the markings appear could help deal with them.

If you’re treating stretch marks caused by pregnancy, check with your doctor to ensure the treatment is safe.

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You’ve probably wondered whether or not you’ll get stretch marks after your baby arrives. Stretch marks can occur in any phase of life, but they are fairly common during pregnancy.

Getting rid of stretch marks completely can be difficult. But some methods can help stretch marks appear less prominently and fade faster.

Five Simple Methods to Avoid Stretch Marks During Pregnancy

  1. Maintain a Healthy Weight

Maintaining a healthy weight is one of the most effective ways to avoid pregnancy stretch marks.

Stretch marks may develop when your skin pulls apart rapidly due to increased weight gain, such as during pregnancy. Although your body can change dramatically during pregnancy, you can slow down the process by controlling your weight.

  • Engage in a light form of exercise every day for 30 minutes
  • Focus on a nutrient-dense diet while avoiding sugar and processed foods.
  • Abstain from alcohol and smoking.

You can also consult your doctor to determine the cause of your unexpected weight gain or loss while pregnant.

  1. Stay Hydrated

Your skin will stay hydrated and even soften if you drink enough water. Softer skin is less likely to get stretch marks than dry, rough skin.

The current Institute of Medicine guidelines for daily water consumption for men is 3.07 litres and 2.12 litres for women. However, consult your doctor to determine how much water you should drink per day because pregnancy can change your daily water intake goal.

You can stay hydrated by following these tips:

  • Always keep a water bottle handy so you can easily sip from it throughout the day.
  • Drink herbal tea, juices, or other healthy concoctions to keep yourself hydrated.
  • Avoid caffeinated beverages, such as coffee, as they raise your risk of developing pregnancy stretch marks. Even if you drink coffee, limit yourself to two cups per day.
  1. Get Your Nutrients

Maintaining a healthy, balanced diet is essential for your baby’s growth. Furthermore, stretch marks can develop as a result of a nutritional deficiency. Make sure to consume a diet rich in vitamins C and D, zinc, and protein to help prevent stretch marks.

  • Vitamin C

Collagen helps to keep your skin elastic and firm. It helps reduce wrinkles but is also critical for avoiding stretch marks.

Vitamin C-rich foods can help with the development of collagen in your skin. Citrus fruits, broccoli, peppers, berries, and potatoes are among these foods.

  • Vitamin D

According to one study, maintaining a healthy vitamin D level may lower your risk of stretch marks during pregnancy.

The best way to get vitamin D is through sun exposure. Thus, you can occasionally spend a short time in the sun throughout your pregnancy to get the extra vitamin D you need to prevent stretch marks.

However, it is critical to exercise extreme caution when exposed to direct sunlight, especially if you’re pregnant. Your skin becomes more sensitive during pregnancy. Furthermore, you should avoid becoming overly dehydrated or hot.

As an alternative, you can also consume vitamin D-rich foods such as bread, cereal, and dairy products like milk or yoghurt.

  • Zinc

Zinc is a vital nutrient for healthy skin. It helps heal wounds and reduces inflammation. Although there is little evidence that zinc deficiency causes stretch marks, consuming zinc-rich foods like nuts, cereals, whole grains, and fish may help you maintain healthy skin.

  • Protein

Collagen is a protein that helps keep your skin elastic, making it necessary to avoid stretch marks during pregnancy. A lack of protein in your body can disrupt collagen production, increasing your chances of getting stretch marks. Therefore, increase your daily protein intake by including foods like eggs, fish, meat and dairy products like cheese, milk, and yoghurt.

  1. Apply Over-The-Counter Creams or Lotions

Applying daily creams and lotions helps to keep your skin hydrated and healthy, which can help prevent stretch marks from developing in the first place.

However, numerous creams and lotions are available in the market to help minimise their appearance, which might confuse you. To avoid confusion, choose a product with the following ingredients:

  • Moisturisers with high levels of vitamin E, hyaluronic acid, or collagen improve skin elasticity, which may help to reduce the appearance of stretch marks.
  • Moisturisers containing shea or cocoa butter are hydrating and penetrate deep into the skin, allowing the skin to retain moisture and, as a result, fade the appearance of stretch marks over time.

Your doctor can also help you figure out what’s causing the stretch marks and advise you on treatment options.

  1. Use Natural Remedies for Stretch Marks

  1. Sugar

Sugar acts as a natural exfoliator. Fine sugar grains can be used gently on the skin to scrub away dead skin cells, reducing stretch marks and smoothing the skin. It also encourages healthy blood circulation, which can hasten the healing process.

To make a DIY sugar scrub to avoid pregnancy stretch marks:

  • Mix 1 cup of sugar with 1 tablespoon of coconut oil for moisture and elasticity, honey for tightening and hydrating, and lemon juice for lightening.
  • Scrub the mixture gently over the affected skin area for several minutes, then rinse with water.
  • Repeat one to three times a week.
  1. Aloe Vera

Aloe vera has been used for centuries to moisturise and calm skin naturally. The high water and nutritional content of aloe vera also contribute to its healing properties and ability to reduce the appearance of stretch marks.

According to a 2018 study, aloe’s skin-repairing properties can heal burns and wounds as well as prevent stretch marks, a type of scar caused by damaged skin.

How to use:

  • If you have an aloe vera plant, cut off a stalk and apply the gooey inside to your stretch marks until they absorb. You can also purchase aloe vera gel from the market.
  • Apply it to your stretch marks once a day.
  1. Coconut oil

Coconut oil is used in every Indian home to treat skin conditions. Coconut oil’s fatty acids can be absorbed easily by the skin. It also has anti-inflammatory properties and stimulates collagen production, which quickens the healing of stretch marks.

A 2015 study showed that gently massaging an oil over your skin may help prevent stretch marks. As a result, a gentle massage with coconut oil can help with stretch marks.

How to Use:

  • Thoroughly rub virgin coconut oil onto stretch marks and let your skin absorb the moisture. You can also warm the oil before applying it to improve blood circulation.
  • Leave it on overnight or wash it off after 20-30 minutes with lukewarm water.
  • Apply once before going to bed each night to see results.

Coconut oil is less likely to irritate your skin. However, if you experience a reaction or prolonged redness, stop using.

Take Away

Stretch marks are common during pregnancy. Maintaining a healthy weight, drinking plenty of water, applying creams or lotions, eating a nutritious diet, and using natural remedies as soon as the markings appear could help deal with them.

If you’re treating stretch marks caused by pregnancy, check with your doctor to ensure the treatment is safe.

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5 Tips to Avoid Stretch Marks During Pregnancy

5 Tips to Avoid Stretch Marks During Pregnancy

January 22, 2024

You’ve probably wondered whether or not you’ll get stretch marks...

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            [blog_title] => 5 Effective Yoga Poses to Try During Pregnancy
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Pregnancy is a wonderful time in a woman’s life as she prepares to become a mother. However, a woman’s body starts to experience discomfort during that time because of hormonal changes. As a result, she may struggle with mood swings, nausea, weariness, breathing problems, and incapacitating leg cramps. Thus a woman must take good care of her diet and follow an exercise regimen.

Prenatal yoga is known as a safe and beneficial exercise for expectant mothers and has grown in popularity among women today. It is highly advised because its gentle movements and steady breathing techniques help maintain bone health, tone muscles for better blood circulation, relax the nervous system, balance the body, keep the skin supple, and lower stress.

Prenatal Yoga Poses to Strengthen a Woman’s Pelvic Muscles

1. Marjariasana (Cat Pose/Cow Pose)

Women are advised to practice this prenatal yoga during the first and third trimesters.

  • Majariasana involves a series of movements that stretches the spine and let the belly hang, which helps release the tension.
  • It can also assist in repositioning the infant for an ideal delivery.
  • If a woman experiences ‘back pain’ during her labour, this might help her ease the pain.
  • It enhances blood flow, ensuring proper nutrition for the reproductive organs.

The Steps to Take Are as Follows:

  • Bend down on your knees until they are touching the ground and form a table where your hands and feet should represent the table’s legs and your back tabletop.
  • Keep your arms perpendicular (at 90 degrees) to the floor with your hands aligned with your knees. It marks your starting position.
  • Stare straight ahead and bend your spine slightly in a concave fashion. Keep the posture for 30 seconds while maintaining a firm buttock and expanded lower abdomen.
  • Now, take a big breath and raise your head while pressing downward pressure on your spine. Hold your breath for about 3 seconds.
  • Exhale and lower your head, which will stretch your spine in an upward direction.
  • Then, slightly contract your expanded abdomen and pull in your buttocks. Leave your head tucked between the arms and your chin touching your chest.
  • Hold the posture for 3 seconds, relax, and repeat three more times.

2. Konasana (Angle Pose)

Konasana yoga for pregnant women is advised during their first trimester (first 12 weeks).

  • It strengthens the uterus and aids in the healthy operation of the ovaries.
  • It helps relieve constipation, a typical pregnancy symptom.
  • The angle position also reduces the pressure of extra pregnancy weight and stimulates circulation by massaging the calves and feet.

The Steps to Take Are as Follows:

  • Place your feet 24 inches apart and stand straight. You can use the wall as support.
  • Inhale, then raise your left arm while maintaining a straight elbow.
  • Stretch your arms up and then bend your body to the left.
  • Exhale and put your hand down. Repeat the process on the other side.

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3. Virabhadrasana (Warrior Pose)

This prenatal yoga pose is considered safe during the second and third pregnancy trimesters.

  • Virabhadrasana helps tone and strengthen the arms, legs, and lower back.
  • It helps in blood circulation and respiration.
  • The warrior pose promotes body awareness and the connection of the body and mind.
  • It enhances stability and improves mental health.

The Steps to Take Are as Follows:

  • Keep your feet hip-width apart.
  • Make a pivot with your left foot and point your right foot forward. Your right foot’s arch and your left foot’s arch must line up.
  • Lunge forward by bringing your pelvis down.
  • Lift your arms upward with the palms facing up while inhaling.
  • After exhaling, bend your right knee and align it with your ankle. At the same time, parallel your right thigh with the ground.
  • Look across your right hand with your head turned to the right. Hold the pose and breathe a few times.
  • As you inhale, extend your right leg.
  • Exhale while lowering your arms. Repeat on the other side.

Make sure to practice the position in front of someone or next to a wall for stability. As your due date draws closer, narrow your feet to lessen the pressure on your pelvic floor.

4. Trikonasana (Triangle Pose)

Trikonasana is usually practised by pregnant women during the second and third trimesters. The modified triangle pose yoga during pregnancy helps women to restore their balance since their centre of gravity frequently changes and weakens over time.

  • The posture supports the lower back and encourages smooth delivery by stretching and opening the hips.
  • It enhances the digestive function of pregnant women.

The Steps to Take Are as Follows:

  • Start with this prenatal yoga by facing forward.
  • Move forward with one foot and align the edge of your other foot backwards. Your back foot should be perpendicular (at 90 degrees) to your front foot, and your front toes should face forward.
  • Open your chest by spreading your arms into a “T” form and moving your shoulders away from your ears.
  • Inhale, then gaze down at your feet and reposition your pelvis backwards.
  • Place your front hand on the inside of your leading foot.
  • Lift your pelvic floor by raising your other hand toward the sky.
  • Breathe out as you lean forward.
  • Breathe deeply around 3 to 5 times and return to your normal posture.
  • Now, repeat the process with the other leg.

5. Badhakonasana (Butterfly Pose)

This prenatal yoga pose is advised during the latter trimester of pregnancy, as it is one of the most effective yoga poses for women to trigger labour.

  • The butterfly pose helps open your hips and improves the flexibility of the groin and inner thighs, which helps reduce pain.
  • It reduces fatigue and aids in a straightforward delivery when practised until the latter trimester of pregnancy.

The Steps to Take Are as Follows:

  • Sit up straight. To support your back, place cushioning beneath your buttocks or lean against a wall.
  • Bring the soles of your feet together while bending your knees.
  • Gently lower your knees to the ground.
  • Bring your feet near to your torso as is comfortable for you.
  • Put your feet firmly on the ground and wrap your ankles and feet with your hands.

Take Away

Prenatal yoga is considered helpful for the mother and baby throughout the pregnancy. However, before beginning prenatal yoga, getting a medical opinion is advised to understand which yoga poses to practice and when. It is also essential to learn the proper asanas from a certified yoga instructor to avoid issues and have a smooth and safe pregnancy.

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Pregnancy is a wonderful time in a woman’s life as she prepares to become a mother. However, a woman’s body starts to experience discomfort during that time because of hormonal changes. As a result, she may struggle with mood swings, nausea, weariness, breathing problems, and incapacitating leg cramps. Thus a woman must take good care of her diet and follow an exercise regimen.

Prenatal yoga is known as a safe and beneficial exercise for expectant mothers and has grown in popularity among women today. It is highly advised because its gentle movements and steady breathing techniques help maintain bone health, tone muscles for better blood circulation, relax the nervous system, balance the body, keep the skin supple, and lower stress.

Prenatal Yoga Poses to Strengthen a Woman’s Pelvic Muscles

1. Marjariasana (Cat Pose/Cow Pose)

Women are advised to practice this prenatal yoga during the first and third trimesters.

  • Majariasana involves a series of movements that stretches the spine and let the belly hang, which helps release the tension.
  • It can also assist in repositioning the infant for an ideal delivery.
  • If a woman experiences ‘back pain’ during her labour, this might help her ease the pain.
  • It enhances blood flow, ensuring proper nutrition for the reproductive organs.

The Steps to Take Are as Follows:

  • Bend down on your knees until they are touching the ground and form a table where your hands and feet should represent the table’s legs and your back tabletop.
  • Keep your arms perpendicular (at 90 degrees) to the floor with your hands aligned with your knees. It marks your starting position.
  • Stare straight ahead and bend your spine slightly in a concave fashion. Keep the posture for 30 seconds while maintaining a firm buttock and expanded lower abdomen.
  • Now, take a big breath and raise your head while pressing downward pressure on your spine. Hold your breath for about 3 seconds.
  • Exhale and lower your head, which will stretch your spine in an upward direction.
  • Then, slightly contract your expanded abdomen and pull in your buttocks. Leave your head tucked between the arms and your chin touching your chest.
  • Hold the posture for 3 seconds, relax, and repeat three more times.

2. Konasana (Angle Pose)

Konasana yoga for pregnant women is advised during their first trimester (first 12 weeks).

  • It strengthens the uterus and aids in the healthy operation of the ovaries.
  • It helps relieve constipation, a typical pregnancy symptom.
  • The angle position also reduces the pressure of extra pregnancy weight and stimulates circulation by massaging the calves and feet.

The Steps to Take Are as Follows:

  • Place your feet 24 inches apart and stand straight. You can use the wall as support.
  • Inhale, then raise your left arm while maintaining a straight elbow.
  • Stretch your arms up and then bend your body to the left.
  • Exhale and put your hand down. Repeat the process on the other side.

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3. Virabhadrasana (Warrior Pose)

This prenatal yoga pose is considered safe during the second and third pregnancy trimesters.

  • Virabhadrasana helps tone and strengthen the arms, legs, and lower back.
  • It helps in blood circulation and respiration.
  • The warrior pose promotes body awareness and the connection of the body and mind.
  • It enhances stability and improves mental health.

The Steps to Take Are as Follows:

  • Keep your feet hip-width apart.
  • Make a pivot with your left foot and point your right foot forward. Your right foot’s arch and your left foot’s arch must line up.
  • Lunge forward by bringing your pelvis down.
  • Lift your arms upward with the palms facing up while inhaling.
  • After exhaling, bend your right knee and align it with your ankle. At the same time, parallel your right thigh with the ground.
  • Look across your right hand with your head turned to the right. Hold the pose and breathe a few times.
  • As you inhale, extend your right leg.
  • Exhale while lowering your arms. Repeat on the other side.

Make sure to practice the position in front of someone or next to a wall for stability. As your due date draws closer, narrow your feet to lessen the pressure on your pelvic floor.

4. Trikonasana (Triangle Pose)

Trikonasana is usually practised by pregnant women during the second and third trimesters. The modified triangle pose yoga during pregnancy helps women to restore their balance since their centre of gravity frequently changes and weakens over time.

  • The posture supports the lower back and encourages smooth delivery by stretching and opening the hips.
  • It enhances the digestive function of pregnant women.

The Steps to Take Are as Follows:

  • Start with this prenatal yoga by facing forward.
  • Move forward with one foot and align the edge of your other foot backwards. Your back foot should be perpendicular (at 90 degrees) to your front foot, and your front toes should face forward.
  • Open your chest by spreading your arms into a “T” form and moving your shoulders away from your ears.
  • Inhale, then gaze down at your feet and reposition your pelvis backwards.
  • Place your front hand on the inside of your leading foot.
  • Lift your pelvic floor by raising your other hand toward the sky.
  • Breathe out as you lean forward.
  • Breathe deeply around 3 to 5 times and return to your normal posture.
  • Now, repeat the process with the other leg.

5. Badhakonasana (Butterfly Pose)

This prenatal yoga pose is advised during the latter trimester of pregnancy, as it is one of the most effective yoga poses for women to trigger labour.

  • The butterfly pose helps open your hips and improves the flexibility of the groin and inner thighs, which helps reduce pain.
  • It reduces fatigue and aids in a straightforward delivery when practised until the latter trimester of pregnancy.

The Steps to Take Are as Follows:

  • Sit up straight. To support your back, place cushioning beneath your buttocks or lean against a wall.
  • Bring the soles of your feet together while bending your knees.
  • Gently lower your knees to the ground.
  • Bring your feet near to your torso as is comfortable for you.
  • Put your feet firmly on the ground and wrap your ankles and feet with your hands.

Take Away

Prenatal yoga is considered helpful for the mother and baby throughout the pregnancy. However, before beginning prenatal yoga, getting a medical opinion is advised to understand which yoga poses to practice and when. It is also essential to learn the proper asanas from a certified yoga instructor to avoid issues and have a smooth and safe pregnancy.

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5 Effective Yoga Poses to Try During Pregnancy

5 Effective Yoga Poses to Try During Pregnancy

January 22, 2024

Pregnancy is a wonderful time in a woman’s life as she prepares ...

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            [blog_title] => 4 Early Pregnancy Symptoms That No One Speaks About
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Pregnancy is a welcoming phase of a woman’s life, bringing in various physical and emotional changes. While those who have planned this phase well in advance are better-prepared than those who are caught unawares, a basic understanding of early signs can help make a more informed decision.

There are innumerable ways to tell if one is expecting or not. The most important one being missed periods however other symptoms like Tender swollen breasts, stomach bloating, nausea or vomiting sensation are common symptoms which may also be triggered during menstruation and hence, cannot be completely relied upon to detect an early pregnancy. Few symptoms can indicate pregnancy, while some might not be that accurate. Nevertheless, these symptoms or ‘first signs’ may be quite helpful in detecting pregnancy, starting from missed periods to morning sickness and nausea. However, there are quite a few potential signs of pregnancy that not many are aware of and may help in early identification.

Symptoms of Early Pregnancy

Metallic Taste in the Mouth

The increase in estrogen and progesterone during pregnancy results in a condition known as dysgeusia and can make an expecting mother’s mouth feel sour or metallic. The metallic taste may persist even when the individual is not eating anything or, at times, cause aversion towards certain favorite foods too.

Spotting and Cramping

Many expecting women experience spotting or ‘false periods’ during the initial stages of pregnancy. Also known as implantation bleeding, it may occur after the fertilized egg attaches itself to the uterine lining. A threatening miscarriage, or an ectopic pregnancy, can also cause bleeding caused by cervical irritation. If spotting persists or one notices an increase in bleeding, seek medical help.

Discharge

The body prepares for new changes during pregnancy by softening the cervix or vaginal wall and increasing vaginal discharge to keep infections at bay. However, foul-smelling discharge or burning sensation/itching in the genital area may suggest a yeast infection and requires immediate medical intervention.

Extreme fatigue, Sleepiness & bowel disturbance. The sudden changes in the Estrogen & Progesterone levels in the body make most of the women very drowsy, a marginal increase in body temperature (0.5o F) and also feel very tired.

Most of the time, the symptoms of early pregnancy and the onset of a monthly cycle can be pretty similar, leading to confusion. Hence, it is essential to take note of all bodily changes one is experiencing, individually and collectively, and consult a doctor or gynecologist for expert assistance.

However the most important symptom is Missed Period.

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Pregnancy is a welcoming phase of a woman’s life, bringing in various physical and emotional changes. While those who have planned this phase well in advance are better-prepared than those who are caught unawares, a basic understanding of early signs can help make a more informed decision.

There are innumerable ways to tell if one is expecting or not. The most important one being missed periods however other symptoms like Tender swollen breasts, stomach bloating, nausea or vomiting sensation are common symptoms which may also be triggered during menstruation and hence, cannot be completely relied upon to detect an early pregnancy. Few symptoms can indicate pregnancy, while some might not be that accurate. Nevertheless, these symptoms or ‘first signs’ may be quite helpful in detecting pregnancy, starting from missed periods to morning sickness and nausea. However, there are quite a few potential signs of pregnancy that not many are aware of and may help in early identification.

Symptoms of Early Pregnancy

Metallic Taste in the Mouth

The increase in estrogen and progesterone during pregnancy results in a condition known as dysgeusia and can make an expecting mother’s mouth feel sour or metallic. The metallic taste may persist even when the individual is not eating anything or, at times, cause aversion towards certain favorite foods too.

Spotting and Cramping

Many expecting women experience spotting or ‘false periods’ during the initial stages of pregnancy. Also known as implantation bleeding, it may occur after the fertilized egg attaches itself to the uterine lining. A threatening miscarriage, or an ectopic pregnancy, can also cause bleeding caused by cervical irritation. If spotting persists or one notices an increase in bleeding, seek medical help.

Discharge

The body prepares for new changes during pregnancy by softening the cervix or vaginal wall and increasing vaginal discharge to keep infections at bay. However, foul-smelling discharge or burning sensation/itching in the genital area may suggest a yeast infection and requires immediate medical intervention.

Extreme fatigue, Sleepiness & bowel disturbance. The sudden changes in the Estrogen & Progesterone levels in the body make most of the women very drowsy, a marginal increase in body temperature (0.5o F) and also feel very tired.

Most of the time, the symptoms of early pregnancy and the onset of a monthly cycle can be pretty similar, leading to confusion. Hence, it is essential to take note of all bodily changes one is experiencing, individually and collectively, and consult a doctor or gynecologist for expert assistance.

However the most important symptom is Missed Period.

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4 Early Pregnancy Symptoms That No One Speaks About

4 Early Pregnancy Symptoms That No One Speaks About

January 22, 2024

Pregnancy is a welcoming phase of a woman’s life, bringing in ...

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            [blog_title] => 10 Stretching Exercises During Pregnancy: For Back, Hips, And Legs
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Stretching can offer several benefits during pregnancy. It can help you stay fit and relaxed and prepare you for labour. Adding these exercises to your daily routine can help relieve some of the aches and pains you might be experiencing.

Back Stretching Exercises During Pregnancy

  1. Cat-Cow Pose (Marjaryasana to Bitilasana)

Cat and cow pose helps to strengthen muscles and keep the lower back and abdomen flexible. It can also relieve tension, improve spinal mobility, and promote blood circulation. Cat and cow stretching exercise during pregnancy is an effective way to stretch your neck, shoulders, and torso.

Instructions:

  • Begin on all fours. Keep your hands and shoulders width apart and knees hip-width apart.
  • Inhale as you lower your belly, arch your spine, and look up.
  • Exhale as you draw your chin to the chest and upward your arch spine.
  • Continue this flow for up to one minute.

You can even use a folded blanket under your knees to cushion them.

  1. Child’s Pose (Balasana)

The child’s pose is an excellent exercise for back pain during pregnancy. It stretches your lower back, chest, and shoulders and improves spine, hip, and thigh flexibility.

Instructions:

  • Begin on all fours.
  • Spread your knees and bring your big toes together.
  • Lower your hips back onto your heels.
  • Put your arms out in front of you.
  • Deeply inhale.
  • Hold this pose for up to one minute.

You can place a cushion or folded blanket under your forehead for support. Also, if you need more space for your belly or have knee pain, widen your toes.

  1. Modified Half Pigeon Pose

This pose is helpful for women who suffer from lower back pain.

During pregnancy, a modified pigeon pose can help to relax the piriformis muscle, a small muscle in the glutes. Stretching this muscle can relieve tightness and pain.

Instructions:

  • Sit on a chair.
  • Place your feet flat on the ground.
  • Cross one foot over the other knee to form the shape “4”.
  • Exhale slowly and lean forward, keeping your back flat until you feel a stretch in your lower back and buttocks.
  • Hold this position for 30 seconds.
  • Repeat on another side.

Hip Stretching Exercises During Pregnancy

  1. Easy Pose (Sukhasana)

This stretching exercise during pregnancy help lengthens the spine, opens the hips, and improves mental clarity.

Instructions:

  • Sit on the edge of a cushion or folded blanket, allowing your pelvis to tilt forward.
  • Cross your legs comfortably with either the right or left leg in the front.
  • Keep your hand in a comfortable position and close your eyes.
  • Breathe deeply and hold your breath for up to one minute.
  • Exhale and repeat.

Practise with your back against the wall to support your spine. You can even place cushions or blankets under your knees if you do the pose for an extended period, especially while meditating.

  1. Bridge Pose (Setu Bandha Sarvangasana)

The bridge pose stretches your hip flexors gently. It can also help you strengthen your lower back, abs, and glutes. It also helps to relieve hip and lower back pain.

Instructions:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your feet hip-width apart. Maintain straight arms alongside your body and, if possible, bend your legs so fingers can graze the backs of your heels.
  • Lift your hips as you inhale, feeling your glutes activate and making sure your knees do not bow out.
  • Hold for a few counts.
  • Roll your spine back onto the ground as you exhale.
  • Repeat the exercise ten times.

Place a block between your inner thighs so you can squeeze. This squeezing in toward the midline helps activate the thighs’ stabilisers and support pose alignment.

  1. Butterfly Pose (Baddha Konasana)

The butterfly pose promotes blood circulation, stimulates the digestive system, and relaxes the muscles. It prepares your body for labour by increasing flexibility in your low back, hips, and inner thighs.

Instructions:

  • Sit on the edge of a cushion or folded blanket.
  • Put your feet together and press your soles together.
  • Bring your feet in toward your hips to deepen the stretch.
  • Lengthen your spine.
  • Place hands on your ankles or shins.
  • Hold the pose for up to a minute and repeat it 2-4 times.

You can practise the pose with your back to the wall and cushions under your knees or thighs for support.

  1. Garland pose (Malasana)

This deep squat opens the hips and improves digestion. It also prepares you for labour and delivery.

Instructions:

  • Stand with your feet slightly wider than your hips and your toes pointed outward.
  • Bend your knees and lower your hips slowly.
  • Lift or place your heels on the floor.
  • Bring your palms together in the centre of your chest.
  • Press elbows into knees.
  • Hold this pose for up to 30 seconds.

You can sit against a wall or on a block or stack of cushions for support. Avoid garland pose if you are prone to prolapse.

  1. Lunge Pose

This pose is helpful for people who have tight hip flexors, the muscles that run along the front of your hip. These muscles often become tight during pregnancy due to changes in pelvic position.

Instructions:

  • Begin by kneeling on the ground.
  • Step forward with one foot until your front knee and hip are at 90-degree angles.
  • Exhale slowly and lean forward, putting weight on your front leg.
  • Rotate your back hip forward until you feel a stretch down the front of your hip and thigh.
  • Maintain the pose for 30 seconds.
  • Repeat on the other side.

You can use a pillow under your knees for comfort. If necessary, grab a wall or a chair for support while doing the pose. 

Legs Stretching Exercises During Pregnancy 

  1. Standing Forward Bend (Uttanasana)

Standing forward bend pose strengthens the thighs and knees. It helps to keep your spine strong and flexible. This pose also relieves tension and promotes inner calm.

Instructions:

  • Position your feet slightly wider than your hips.
  • Hinge at the hips to fold forward.
  • Keep your knees slightly bent.
  • Place your hands on the floor or a block.
  • Hold this pose for up to 30 seconds.

You can practise the pose in front of a wall for support.

  1. Downward Dog Pose (Adho mukha svanasana)

The downward dog pose is an excellent way to stretch your entire back from head to toe. It is also known as a gentle inversion because the head is lower than the heart and the heart is lower than the hips, allowing oxygenated blood to reach the brain.

Instructions:

  • Start on all fours. Keep your hands shoulder-width apart and your knees hip-width apart.
  • Keep your hands in front of your shoulders and your knees directly below your hips.
  • Turn your toes under and spread your palms, rooting down through all four corners of your hands. Your body should resemble an upside-down “V” shape.
  • Pull your pelvis up toward the ceiling, using your upper arm triceps to help stabilise your form.
  • Hold your position for a minute and breathe normally.
  • Exhale and bend your knees slowly to lower yourself into Child’s Pose.

You can skip this pose if you have nausea, heartburn, or wrist pain.

Take Away

Stretching exercises during pregnancy can be a beneficial addition to your self-care routine. Listen to your body and rest whenever you want a break.

Consult a doctor before starting these stretching exercises, especially if you have a high-risk pregnancy, medical concerns, or are new to fitness.

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Stretching can offer several benefits during pregnancy. It can help you stay fit and relaxed and prepare you for labour. Adding these exercises to your daily routine can help relieve some of the aches and pains you might be experiencing.

Back Stretching Exercises During Pregnancy

  1. Cat-Cow Pose (Marjaryasana to Bitilasana)

Cat and cow pose helps to strengthen muscles and keep the lower back and abdomen flexible. It can also relieve tension, improve spinal mobility, and promote blood circulation. Cat and cow stretching exercise during pregnancy is an effective way to stretch your neck, shoulders, and torso.

Instructions:

  • Begin on all fours. Keep your hands and shoulders width apart and knees hip-width apart.
  • Inhale as you lower your belly, arch your spine, and look up.
  • Exhale as you draw your chin to the chest and upward your arch spine.
  • Continue this flow for up to one minute.

You can even use a folded blanket under your knees to cushion them.

  1. Child’s Pose (Balasana)

The child’s pose is an excellent exercise for back pain during pregnancy. It stretches your lower back, chest, and shoulders and improves spine, hip, and thigh flexibility.

Instructions:

  • Begin on all fours.
  • Spread your knees and bring your big toes together.
  • Lower your hips back onto your heels.
  • Put your arms out in front of you.
  • Deeply inhale.
  • Hold this pose for up to one minute.

You can place a cushion or folded blanket under your forehead for support. Also, if you need more space for your belly or have knee pain, widen your toes.

  1. Modified Half Pigeon Pose

This pose is helpful for women who suffer from lower back pain.

During pregnancy, a modified pigeon pose can help to relax the piriformis muscle, a small muscle in the glutes. Stretching this muscle can relieve tightness and pain.

Instructions:

  • Sit on a chair.
  • Place your feet flat on the ground.
  • Cross one foot over the other knee to form the shape “4”.
  • Exhale slowly and lean forward, keeping your back flat until you feel a stretch in your lower back and buttocks.
  • Hold this position for 30 seconds.
  • Repeat on another side.

Hip Stretching Exercises During Pregnancy

  1. Easy Pose (Sukhasana)

This stretching exercise during pregnancy help lengthens the spine, opens the hips, and improves mental clarity.

Instructions:

  • Sit on the edge of a cushion or folded blanket, allowing your pelvis to tilt forward.
  • Cross your legs comfortably with either the right or left leg in the front.
  • Keep your hand in a comfortable position and close your eyes.
  • Breathe deeply and hold your breath for up to one minute.
  • Exhale and repeat.

Practise with your back against the wall to support your spine. You can even place cushions or blankets under your knees if you do the pose for an extended period, especially while meditating.

  1. Bridge Pose (Setu Bandha Sarvangasana)

The bridge pose stretches your hip flexors gently. It can also help you strengthen your lower back, abs, and glutes. It also helps to relieve hip and lower back pain.

Instructions:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your feet hip-width apart. Maintain straight arms alongside your body and, if possible, bend your legs so fingers can graze the backs of your heels.
  • Lift your hips as you inhale, feeling your glutes activate and making sure your knees do not bow out.
  • Hold for a few counts.
  • Roll your spine back onto the ground as you exhale.
  • Repeat the exercise ten times.

Place a block between your inner thighs so you can squeeze. This squeezing in toward the midline helps activate the thighs’ stabilisers and support pose alignment.

  1. Butterfly Pose (Baddha Konasana)

The butterfly pose promotes blood circulation, stimulates the digestive system, and relaxes the muscles. It prepares your body for labour by increasing flexibility in your low back, hips, and inner thighs.

Instructions:

  • Sit on the edge of a cushion or folded blanket.
  • Put your feet together and press your soles together.
  • Bring your feet in toward your hips to deepen the stretch.
  • Lengthen your spine.
  • Place hands on your ankles or shins.
  • Hold the pose for up to a minute and repeat it 2-4 times.

You can practise the pose with your back to the wall and cushions under your knees or thighs for support.

  1. Garland pose (Malasana)

This deep squat opens the hips and improves digestion. It also prepares you for labour and delivery.

Instructions:

  • Stand with your feet slightly wider than your hips and your toes pointed outward.
  • Bend your knees and lower your hips slowly.
  • Lift or place your heels on the floor.
  • Bring your palms together in the centre of your chest.
  • Press elbows into knees.
  • Hold this pose for up to 30 seconds.

You can sit against a wall or on a block or stack of cushions for support. Avoid garland pose if you are prone to prolapse.

  1. Lunge Pose

This pose is helpful for people who have tight hip flexors, the muscles that run along the front of your hip. These muscles often become tight during pregnancy due to changes in pelvic position.

Instructions:

  • Begin by kneeling on the ground.
  • Step forward with one foot until your front knee and hip are at 90-degree angles.
  • Exhale slowly and lean forward, putting weight on your front leg.
  • Rotate your back hip forward until you feel a stretch down the front of your hip and thigh.
  • Maintain the pose for 30 seconds.
  • Repeat on the other side.

You can use a pillow under your knees for comfort. If necessary, grab a wall or a chair for support while doing the pose. 

Legs Stretching Exercises During Pregnancy 

  1. Standing Forward Bend (Uttanasana)

Standing forward bend pose strengthens the thighs and knees. It helps to keep your spine strong and flexible. This pose also relieves tension and promotes inner calm.

Instructions:

  • Position your feet slightly wider than your hips.
  • Hinge at the hips to fold forward.
  • Keep your knees slightly bent.
  • Place your hands on the floor or a block.
  • Hold this pose for up to 30 seconds.

You can practise the pose in front of a wall for support.

  1. Downward Dog Pose (Adho mukha svanasana)

The downward dog pose is an excellent way to stretch your entire back from head to toe. It is also known as a gentle inversion because the head is lower than the heart and the heart is lower than the hips, allowing oxygenated blood to reach the brain.

Instructions:

  • Start on all fours. Keep your hands shoulder-width apart and your knees hip-width apart.
  • Keep your hands in front of your shoulders and your knees directly below your hips.
  • Turn your toes under and spread your palms, rooting down through all four corners of your hands. Your body should resemble an upside-down “V” shape.
  • Pull your pelvis up toward the ceiling, using your upper arm triceps to help stabilise your form.
  • Hold your position for a minute and breathe normally.
  • Exhale and bend your knees slowly to lower yourself into Child’s Pose.

You can skip this pose if you have nausea, heartburn, or wrist pain.

Take Away

Stretching exercises during pregnancy can be a beneficial addition to your self-care routine. Listen to your body and rest whenever you want a break.

Consult a doctor before starting these stretching exercises, especially if you have a high-risk pregnancy, medical concerns, or are new to fitness.

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10 Stretching Exercises During Pregnancy: For Back, Hips, And Legs

10 Stretching Exercises During Pregnancy: For Back, Hips, And Legs

January 22, 2024

Stretching can offer several benefits during pregnancy. It can help ...

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Keeping a fitness routine during pregnancy is important because it can help women go through the journey with more strength and confidence.

Prenatal exercises help alleviate pregnancy-related musculoskeletal complaints such as low back pain, knee pain, upper back pain, and more, as well as prepare you for labour and delivery.

Ten at-Home Simple Exercises for Strengthen Your Muscles

  1. Sitting Knee Lift

Benefits:

  • Sitting knee lifts help to improve muscular endurance, balance, and coordination.
  • It helps to strengthen your core muscles and keep your legs strong and flexible.

How to Do:

  • Start this prenatal exercise by sitting near the edge of your chair.
  • Keep your feet flat on the floor, directly beneath your knees. Maintain your palms facing down under your hips.
  • Exhale and slowly pull your left knee toward your chest as you crunch your upper body forward using your abs.
  • Inhale and lower your left foot to the floor to return to your starting position.
  • Repeat with the right leg.
  • Perform 2-3 sets of 8 to 12 reps.
  1. Core Breathing

Benefits:

  • Core breathing strengthens deep abdominal and pelvic floor muscles.
  • It also improves breathing and circulation, providing an energy boost.

How to Do:

  • Sit or stand comfortably with your back straight.
  • Place one hand on your waist or belly and the other on your chest.
  • Deep breath in and feel your ribs expand (about 5-10 count inhale).
  • Exhale the air for 5-10 counts and return your ribs to a closed position.
  • Contract the front of your pelvis and the tailbone to relax your muscles.
  • Repeat ten times.
  1. Side Plank

Benefits:

  • Side plank is an excellent prenatal exercise for core strength and spine protection.
  • It also improves your balance and lowers your risk of back injury.

How to Do:

  • Begin on your side and keep your elbow directly under your shoulder.
  • Keep one leg on top of the other, both straight.
  • Keep a neutral neck and spine with your back flat.
  • Breathe in and breathe out.
  • Lift your hips off the mat or floor, and rely on your elbow and the side of your foot for support. Your body should be straight from your ankles to your head.
  • Hold the position for 20 to 30 seconds.
  • Repeat on the other side.
  1. The Standing Bicycle

Benefits:

  • The standing bicycle exercise can help you build leg and lower body strength.
  • It is an excellent prenatal exercise for improving balance, stamina, and endurance.
  • It also reduces the risk of injury to your lower back.

How to Do:

  • Begin by standing and keeping your feet hip-width apart and your hands behind your head.
  • Take a deep breath.
  • As you crunch, bring your left elbow to meet your right knee.
  • Return to your starting position and repeat with your left foot and right elbow.
  • Aim for 10 to 20 reps.
  1. Kegels

Benefits:

  • Kegel exercises can help to prevent or manage urinary incontinence and other pelvic floor issues.
  • It helps to tone the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.
  • It also strengthens the pubococcygeal (PC) muscle, which supports your growing baby, prevents haemorrhoids, and helps in childbirth.

How to Do:

  • Ensure that your bladder is empty, then sit comfortably on the exercise ball and inhale deeply. Allow your belly to rise as you take in more air while breathing in. Once you’ve taken in enough air, slowly exhale to let it all out. You can even count 5-10 times as you inhale and exhale.
  • Next, tighten your pelvic floor muscles. It should feel like your muscles tightening when you desperately need to pee but are forced to hold it in.
  • Keep your neck, face, and shoulders relaxed.
  • Hold the pose for 5 to 8 counts.
  • Do at least three sets of 15 reps a day.
  1. Squats

Benefits:

  • Squats strengthen the abdominal and leg muscles.
  • They help to strengthen your lower body, especially your glutes and quadriceps.
  • This ab and leg exercise will help you prepare for the pushing stage of labour.
  • It also reduces the risk of knee and ankle injuries.

How to Do:

  • Stand straight with your feet hip-distance apart.
  • Keep your hands on your thighs or raise them straight in front of your chest.
  • Inhale as you squat down, keeping your weight in your heels and your knees from buckling in.
  • Exhale as you rise to the standing position, pausing at the bottom.
  • Perform 2-3 sets of 15 reps each.
  1. Cat Cow Pose

Benefits:

  • The cat and cow pose stretches the hips, abdomen, and back while improving coordination.
  • This prenatal exercise helps with posture and balance.
  • It strengthens the core, spine and neck muscles.
  • It also helps to relieve stress and relax the mind.

How to Do:

  • Begin in a tabletop position on the floor on your hands and knees. Maintain your hands directly under your shoulders and your knees under your hips.
  • Deeply inhale while arching your back and tilting your pelvis up.
  • Exhale, tuck your chin, draw your abdomen in, and lower your pelvis.
  • Repeat for about two minutes, then pause and resume.
  1. Side-Lying Leg Lifts

Benefits:

  • Side-lying leg lifts work your core and
  • This prenatal exercise engages muscles that are not normally active in people who sit for long periods each day.
  • It improves hip range of motion and body stability.

How to Do:

  • Lie on your left side with your legs stacked on each other.
  • Maintain your left elbow on the ground to support your upper body.
  • Now slowly lift your right leg. Lift it as far as you can. Ensure your hips are parallel with the rest of your body.
  • Lower your right leg to about two inches above your left leg.
  • Do about 20 reps with each leg and continue until your legs become tired.
  1. Bird Dog Pose

Benefits:

  • The bird dog is a simple prenatal exercise that increases stability, promotes a neutral spine, and alleviates low back pain.
  • This exercise improves posture and strengthens your core, hips, and back muscles.

How to Do:

  • Begin on all fours. Keep your wrists under your shoulders and knees under your hips, back straight.
  • Tighten your core and slowly inhale. Lift your left leg and extend it in a straight line behind you while also lifting your right arm straight in front of you.
  • Exhale and return to the starting position.
  • Repeat for 10-12 reps. Then repeat with your opposite hand and leg.
  1. Standing pelvic tilt

Benefits:

  • Standing pelvic tilts helps alleviate back pain. They relieve lower back stiffness and gently stretch the back muscles.
  • This prenatal workout increases circulation throughout the body.
  • They also strengthen your buttock and abdominal muscles, which promotes digestion.

How to Do:

  • Stand straight against a wall. You will notice a small gap between the wall and your lower back.
  • Now, contract your abs and tilt your pelvis. You should be able to feel your lower back flatten against the wall.
  • Hold the pose for five seconds, then release and repeat ten times.

Things to Remember While Doing Prenatal Exercise

  • If you haven’t exercised before becoming pregnant, that’s fine. You can start at any time. Take it slow at first, and don’t overdo it.
  • Begin a simple fitness routine during the first trimester, such as long walks or runs, swimming, dancing or aerobics, yoga, pilates, and weight training.
  • In the second and third trimesters, reduce the intensity of your workouts and start modifying exercises like supine core exercises and high-impact activities.
  • You can include simple core exercises because they support the muscles closest to your baby.
  • Avoid lying on your back for long durations, especially after the first trimester.
  • Avoid exercising in hot or humid conditions because it can raise your body temperature and cause dehydration.
  • Avoid any exercises that require sudden movements, twists, or turns.
  • Exercise in front of someone for support and to avoid injury.

You should consult a doctor before starting any prenatal exercises because they can advise you on which exercises to do based on your overall health condition.

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Keeping a fitness routine during pregnancy is important because it can help women go through the journey with more strength and confidence.

Prenatal exercises help alleviate pregnancy-related musculoskeletal complaints such as low back pain, knee pain, upper back pain, and more, as well as prepare you for labour and delivery.

Ten at-Home Simple Exercises for Strengthen Your Muscles

  1. Sitting Knee Lift

Benefits:

  • Sitting knee lifts help to improve muscular endurance, balance, and coordination.
  • It helps to strengthen your core muscles and keep your legs strong and flexible.

How to Do:

  • Start this prenatal exercise by sitting near the edge of your chair.
  • Keep your feet flat on the floor, directly beneath your knees. Maintain your palms facing down under your hips.
  • Exhale and slowly pull your left knee toward your chest as you crunch your upper body forward using your abs.
  • Inhale and lower your left foot to the floor to return to your starting position.
  • Repeat with the right leg.
  • Perform 2-3 sets of 8 to 12 reps.
  1. Core Breathing

Benefits:

  • Core breathing strengthens deep abdominal and pelvic floor muscles.
  • It also improves breathing and circulation, providing an energy boost.

How to Do:

  • Sit or stand comfortably with your back straight.
  • Place one hand on your waist or belly and the other on your chest.
  • Deep breath in and feel your ribs expand (about 5-10 count inhale).
  • Exhale the air for 5-10 counts and return your ribs to a closed position.
  • Contract the front of your pelvis and the tailbone to relax your muscles.
  • Repeat ten times.
  1. Side Plank

Benefits:

  • Side plank is an excellent prenatal exercise for core strength and spine protection.
  • It also improves your balance and lowers your risk of back injury.

How to Do:

  • Begin on your side and keep your elbow directly under your shoulder.
  • Keep one leg on top of the other, both straight.
  • Keep a neutral neck and spine with your back flat.
  • Breathe in and breathe out.
  • Lift your hips off the mat or floor, and rely on your elbow and the side of your foot for support. Your body should be straight from your ankles to your head.
  • Hold the position for 20 to 30 seconds.
  • Repeat on the other side.
  1. The Standing Bicycle

Benefits:

  • The standing bicycle exercise can help you build leg and lower body strength.
  • It is an excellent prenatal exercise for improving balance, stamina, and endurance.
  • It also reduces the risk of injury to your lower back.

How to Do:

  • Begin by standing and keeping your feet hip-width apart and your hands behind your head.
  • Take a deep breath.
  • As you crunch, bring your left elbow to meet your right knee.
  • Return to your starting position and repeat with your left foot and right elbow.
  • Aim for 10 to 20 reps.
  1. Kegels

Benefits:

  • Kegel exercises can help to prevent or manage urinary incontinence and other pelvic floor issues.
  • It helps to tone the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.
  • It also strengthens the pubococcygeal (PC) muscle, which supports your growing baby, prevents haemorrhoids, and helps in childbirth.

How to Do:

  • Ensure that your bladder is empty, then sit comfortably on the exercise ball and inhale deeply. Allow your belly to rise as you take in more air while breathing in. Once you’ve taken in enough air, slowly exhale to let it all out. You can even count 5-10 times as you inhale and exhale.
  • Next, tighten your pelvic floor muscles. It should feel like your muscles tightening when you desperately need to pee but are forced to hold it in.
  • Keep your neck, face, and shoulders relaxed.
  • Hold the pose for 5 to 8 counts.
  • Do at least three sets of 15 reps a day.
  1. Squats

Benefits:

  • Squats strengthen the abdominal and leg muscles.
  • They help to strengthen your lower body, especially your glutes and quadriceps.
  • This ab and leg exercise will help you prepare for the pushing stage of labour.
  • It also reduces the risk of knee and ankle injuries.

How to Do:

  • Stand straight with your feet hip-distance apart.
  • Keep your hands on your thighs or raise them straight in front of your chest.
  • Inhale as you squat down, keeping your weight in your heels and your knees from buckling in.
  • Exhale as you rise to the standing position, pausing at the bottom.
  • Perform 2-3 sets of 15 reps each.
  1. Cat Cow Pose

Benefits:

  • The cat and cow pose stretches the hips, abdomen, and back while improving coordination.
  • This prenatal exercise helps with posture and balance.
  • It strengthens the core, spine and neck muscles.
  • It also helps to relieve stress and relax the mind.

How to Do:

  • Begin in a tabletop position on the floor on your hands and knees. Maintain your hands directly under your shoulders and your knees under your hips.
  • Deeply inhale while arching your back and tilting your pelvis up.
  • Exhale, tuck your chin, draw your abdomen in, and lower your pelvis.
  • Repeat for about two minutes, then pause and resume.
  1. Side-Lying Leg Lifts

Benefits:

  • Side-lying leg lifts work your core and
  • This prenatal exercise engages muscles that are not normally active in people who sit for long periods each day.
  • It improves hip range of motion and body stability.

How to Do:

  • Lie on your left side with your legs stacked on each other.
  • Maintain your left elbow on the ground to support your upper body.
  • Now slowly lift your right leg. Lift it as far as you can. Ensure your hips are parallel with the rest of your body.
  • Lower your right leg to about two inches above your left leg.
  • Do about 20 reps with each leg and continue until your legs become tired.
  1. Bird Dog Pose

Benefits:

  • The bird dog is a simple prenatal exercise that increases stability, promotes a neutral spine, and alleviates low back pain.
  • This exercise improves posture and strengthens your core, hips, and back muscles.

How to Do:

  • Begin on all fours. Keep your wrists under your shoulders and knees under your hips, back straight.
  • Tighten your core and slowly inhale. Lift your left leg and extend it in a straight line behind you while also lifting your right arm straight in front of you.
  • Exhale and return to the starting position.
  • Repeat for 10-12 reps. Then repeat with your opposite hand and leg.
  1. Standing pelvic tilt

Benefits:

  • Standing pelvic tilts helps alleviate back pain. They relieve lower back stiffness and gently stretch the back muscles.
  • This prenatal workout increases circulation throughout the body.
  • They also strengthen your buttock and abdominal muscles, which promotes digestion.

How to Do:

  • Stand straight against a wall. You will notice a small gap between the wall and your lower back.
  • Now, contract your abs and tilt your pelvis. You should be able to feel your lower back flatten against the wall.
  • Hold the pose for five seconds, then release and repeat ten times.

Things to Remember While Doing Prenatal Exercise

  • If you haven’t exercised before becoming pregnant, that’s fine. You can start at any time. Take it slow at first, and don’t overdo it.
  • Begin a simple fitness routine during the first trimester, such as long walks or runs, swimming, dancing or aerobics, yoga, pilates, and weight training.
  • In the second and third trimesters, reduce the intensity of your workouts and start modifying exercises like supine core exercises and high-impact activities.
  • You can include simple core exercises because they support the muscles closest to your baby.
  • Avoid lying on your back for long durations, especially after the first trimester.
  • Avoid exercising in hot or humid conditions because it can raise your body temperature and cause dehydration.
  • Avoid any exercises that require sudden movements, twists, or turns.
  • Exercise in front of someone for support and to avoid injury.

You should consult a doctor before starting any prenatal exercises because they can advise you on which exercises to do based on your overall health condition.

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10 Safe and Simple At-Home Prenatal Exercises

10 Safe and Simple At-Home Prenatal Exercises

January 22, 2024

Keeping a fitness routine during pregnancy is imp...

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            [blog_title] => 10 benefits of Natural Childbirth
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Natural childbirth is considered the most preferred type of childbirth since it involves minimal to no medical intervention. Nature knows best where biological processes are involved and medical intervention should only be resorted to in cases when it becomes absolutely necessary. Natural birth is beneficial to both, Mother and child. Here are a few reasons why Mothers should opt for a natural birthing process, unless there’s a very strong reason to choose otherwise:

 

  1. Risk is reduced: Avoidance of any surgical procedures or medications help the mother and child by decreasing any kinds of risks in relation with child birth. Medications increase the risk of prolonged labour and may also result in slow development of the baby in the first month.
  1. Unnecessary disorders: When labour is induced by injections or any other medications, it may lead to autism or other neurological disorders in the baby. These disorders can be avoided by opting natural child birth.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors
  1. Lower risk of blood transfusion: Hormones like Oxytocin when released in higher amounts in the body can decrease the risk of pneumonia and blood transfusion. Getting a caesarean section procedure can increase these risks.
  1. Breast-feeding with ease: Caesarean section is a major surgical process which takes weeks to heal. This may be problematic for the new mother, as she has to adjust the posture in different ways to feed her baby. On the other hand, natural birth helps you to breast feed with ease as you can recover from the process of childbirth faster. The length of hospital stay for women who have cesareans is way longer than those who have a natural delivery.
  1. Enhances the baby’s brain development: Natural birth helps in increasing the production of proteins in the baby’s brain that helps in brain development and brain function. A caesarean section delivery does not prompt the body to release these proteins and thus the baby loses out on this precious benefit.
  1. Easier and better recovery: Going the natural way and pushing through the discomfort during labour actually does pay off. Studies have shown that women who have a caesarean section take more time to recover than women who have had a normal delivery. Having a caesarean section is a major surgery which takes time to heal. It takes nearly 50% more recovery time than a normal recovery period.
  1. Lower risk of respiratory problems: Babies born through a caesarean section miss the hormonal changes which happen during labour. These hormonal changes help in the proper development of lungs, allowing the lungs to function optimally.
  1. Allows for a normal diet: Research indicates that the lack of nutritional support during labour can cause maternal dehydration, ketosis, hyponatremia and increased maternal stress. Women who give birth naturally at a birthing center or hospital are able to eat and drink freely, which sustains their energy levels during labor.
  1. Natural childbirth benefits babies in their gut: In the long run, babies born through a caesarean section are more prone to asthma, allergies and infections. Without natural birth the babies miss out on the good bacteria present in the mother’s body. This plays a major role in the immune system of the child. Having a child through natural birth gives the baby a higher chance to combat many health complications and will give them the bacteria they need to fight other diseases.
  1. Pain relieving hormones: Each hormone plays an important role in keeping the mother and the child safe. There are two pain relieving hormones that are released during childbirth, Oxytocin and Endorphins. These hormones leave the mother energized and happy after the delivery. Oxytocin is often known as the love hormone. It also helps in preventing post pregnancy depression.

In some cases women have to choose to undergo a caesarean section due to complications in the pregnancy. To clarify, there is nothing unsafe about the caesarean process, but natural childbirth has many benefits, in comparison. Going the natural way reduces post delivery problems, induces faster recovery and makes for a stronger, healthier baby. Learn more about natural childbirth through our “Natural is priceless” initiative.

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Natural childbirth is considered the most preferred type of childbirth since it involves minimal to no medical intervention. Nature knows best where biological processes are involved and medical intervention should only be resorted to in cases when it becomes absolutely necessary. Natural birth is beneficial to both, Mother and child. Here are a few reasons why Mothers should opt for a natural birthing process, unless there’s a very strong reason to choose otherwise:

 

  1. Risk is reduced: Avoidance of any surgical procedures or medications help the mother and child by decreasing any kinds of risks in relation with child birth. Medications increase the risk of prolonged labour and may also result in slow development of the baby in the first month.
  1. Unnecessary disorders: When labour is induced by injections or any other medications, it may lead to autism or other neurological disorders in the baby. These disorders can be avoided by opting natural child birth.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors
  1. Lower risk of blood transfusion: Hormones like Oxytocin when released in higher amounts in the body can decrease the risk of pneumonia and blood transfusion. Getting a caesarean section procedure can increase these risks.
  1. Breast-feeding with ease: Caesarean section is a major surgical process which takes weeks to heal. This may be problematic for the new mother, as she has to adjust the posture in different ways to feed her baby. On the other hand, natural birth helps you to breast feed with ease as you can recover from the process of childbirth faster. The length of hospital stay for women who have cesareans is way longer than those who have a natural delivery.
  1. Enhances the baby’s brain development: Natural birth helps in increasing the production of proteins in the baby’s brain that helps in brain development and brain function. A caesarean section delivery does not prompt the body to release these proteins and thus the baby loses out on this precious benefit.
  1. Easier and better recovery: Going the natural way and pushing through the discomfort during labour actually does pay off. Studies have shown that women who have a caesarean section take more time to recover than women who have had a normal delivery. Having a caesarean section is a major surgery which takes time to heal. It takes nearly 50% more recovery time than a normal recovery period.
  1. Lower risk of respiratory problems: Babies born through a caesarean section miss the hormonal changes which happen during labour. These hormonal changes help in the proper development of lungs, allowing the lungs to function optimally.
  1. Allows for a normal diet: Research indicates that the lack of nutritional support during labour can cause maternal dehydration, ketosis, hyponatremia and increased maternal stress. Women who give birth naturally at a birthing center or hospital are able to eat and drink freely, which sustains their energy levels during labor.
  1. Natural childbirth benefits babies in their gut: In the long run, babies born through a caesarean section are more prone to asthma, allergies and infections. Without natural birth the babies miss out on the good bacteria present in the mother’s body. This plays a major role in the immune system of the child. Having a child through natural birth gives the baby a higher chance to combat many health complications and will give them the bacteria they need to fight other diseases.
  1. Pain relieving hormones: Each hormone plays an important role in keeping the mother and the child safe. There are two pain relieving hormones that are released during childbirth, Oxytocin and Endorphins. These hormones leave the mother energized and happy after the delivery. Oxytocin is often known as the love hormone. It also helps in preventing post pregnancy depression.

In some cases women have to choose to undergo a caesarean section due to complications in the pregnancy. To clarify, there is nothing unsafe about the caesarean process, but natural childbirth has many benefits, in comparison. Going the natural way reduces post delivery problems, induces faster recovery and makes for a stronger, healthier baby. Learn more about natural childbirth through our “Natural is priceless” initiative.

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10 benefits of Natural Childbirth

10 benefits of Natural Childbirth

January 22, 2024

Natural childbirth is considered the most preferred type of childbir...

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When it comes to a healthy delivery, the more information you have on your child, the better you can prevent unwanted complications. The entire nine months of pregnancy involves several tests that help determine the health of the baby, with an ultrasound scan in pregnancy being one of them.

What Is a Pregnancy Ultrasound?

A pregnancy ultrasound is a test that involves using high-frequency sound waves to create an image of the developing baby and the mother’s reproductive organs. The average number of ultrasounds differ with each pregnancy. An ultrasound or sonogram or ultrasonogram (USG) conducted for pregnancy helps monitor healthy foetal development and scan for any possible complications in pregnancy. There are different types of ultrasounds, all of which are done to check the baby’s health.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

Uses of Ultrasound Scan in Pregnancy

During pregnancy, three-four ultrasounds may be done at different stages of development of the baby:

Early viability scan – This is usually done during early pregnancy to look at the site of the pregnancy, the number of gestational sacs, the cardiac activity of the foetus, gestational age and other structures like the uterus and the ovaries. The scan helps to date the foetus.

NT Scan – It is done between weeks 11 and 13 of pregnancy to rule out the presence of any syndromes like Down’s syndrome. This test is done when the baby measures somewhere between 45 mm and 84 mm in length.

Anomaly scan – This is done usually between weeks 18 and 20 to check the development of different organs of the baby like the heart, kidneys, spinal cord, brain, limbs, etc.

Growth scan – This is done usually after week 30 to check the growth of the baby, checking the status of the placenta, amount of amniotic food, movements of the baby, the blood flow to the baby, and other essential parameters.

Types of Ultrasounds

When needed, more advanced USG techniques may be used in pregnancy for detailed imaging:

Transvaginal Ultrasound

A transvaginal ultrasound may be carried out to produce a clearer image. To do this, a small ultrasound probe is inserted into the vagina. The probe rests against the back of the vagina, while the images get captured.

3-D ultrasound

Unlike a 2-D ultrasound, a 3-D ultrasound lets the doctor see the height, width, and depth of the foetus and its organs. A 3-D ultrasound follows the same procedure as a 2-D ultrasound but comes with a special probe and software that creates the 3-D image.

4-D ultrasound

A 4-D ultrasound is advanced in the sense that it creates a moving video of the foetus. The test is carried out to obtain a better image of the baby’s face and movements.

Depending upon the hospital and specialised facilities offered, more advanced tests like Foetal Echocardiography may also be carried out.

What is Foetal Echocardiography?

A Foetal Echocardiography is usually done when the doctor suspects that your baby might have congenital heart defects. The test is performed in a way that is similar to a traditional, but it only takes longer. This is because the test captures an in-depth image of the foetus’ heart, which lets viewers look at the size, shape, and structure. The ultrasound offers a look at how the baby’s heart is functioning, which helps diagnose any problems.

An ultrasound is an essential part of determining the health of the foetus at different stages of its development. With the right diagnosis, it can help parents make decisions that will help in delivering a healthy baby.

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When it comes to a healthy delivery, the more information you have on your child, the better you can prevent unwanted complications. The entire nine months of pregnancy involves several tests that help determine the health of the baby, with an ultrasound scan in pregnancy being one of them.

What Is a Pregnancy Ultrasound?

A pregnancy ultrasound is a test that involves using high-frequency sound waves to create an image of the developing baby and the mother’s reproductive organs. The average number of ultrasounds differ with each pregnancy. An ultrasound or sonogram or ultrasonogram (USG) conducted for pregnancy helps monitor healthy foetal development and scan for any possible complications in pregnancy. There are different types of ultrasounds, all of which are done to check the baby’s health.

Apollo Cradle Has the Best Team of Highly Qualified Gynaecologists

Consult our Doctors

Uses of Ultrasound Scan in Pregnancy

During pregnancy, three-four ultrasounds may be done at different stages of development of the baby:

Early viability scan – This is usually done during early pregnancy to look at the site of the pregnancy, the number of gestational sacs, the cardiac activity of the foetus, gestational age and other structures like the uterus and the ovaries. The scan helps to date the foetus.

NT Scan – It is done between weeks 11 and 13 of pregnancy to rule out the presence of any syndromes like Down’s syndrome. This test is done when the baby measures somewhere between 45 mm and 84 mm in length.

Anomaly scan – This is done usually between weeks 18 and 20 to check the development of different organs of the baby like the heart, kidneys, spinal cord, brain, limbs, etc.

Growth scan – This is done usually after week 30 to check the growth of the baby, checking the status of the placenta, amount of amniotic food, movements of the baby, the blood flow to the baby, and other essential parameters.

Types of Ultrasounds

When needed, more advanced USG techniques may be used in pregnancy for detailed imaging:

Transvaginal Ultrasound

A transvaginal ultrasound may be carried out to produce a clearer image. To do this, a small ultrasound probe is inserted into the vagina. The probe rests against the back of the vagina, while the images get captured.

3-D ultrasound

Unlike a 2-D ultrasound, a 3-D ultrasound lets the doctor see the height, width, and depth of the foetus and its organs. A 3-D ultrasound follows the same procedure as a 2-D ultrasound but comes with a special probe and software that creates the 3-D image.

4-D ultrasound

A 4-D ultrasound is advanced in the sense that it creates a moving video of the foetus. The test is carried out to obtain a better image of the baby’s face and movements.

Depending upon the hospital and specialised facilities offered, more advanced tests like Foetal Echocardiography may also be carried out.

What is Foetal Echocardiography?

A Foetal Echocardiography is usually done when the doctor suspects that your baby might have congenital heart defects. The test is performed in a way that is similar to a traditional, but it only takes longer. This is because the test captures an in-depth image of the foetus’ heart, which lets viewers look at the size, shape, and structure. The ultrasound offers a look at how the baby’s heart is functioning, which helps diagnose any problems.

An ultrasound is an essential part of determining the health of the foetus at different stages of its development. With the right diagnosis, it can help parents make decisions that will help in delivering a healthy baby.

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Role of Ultrasound Scan in Pregnancy

Role of Ultrasound Scan in Pregnancy

January 19, 2024

When it comes to a healthy delivery, the more information you have...

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            [blog_title] => PRESENT DAY MANAGEMENT OF RECRURRENT MISCARRIAGES
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Spontaneous miscarriage occurs in 12%-15% of all pregnancies. Thirty percent are lost between implantation & 6th week. The management of recurrent miscarriages needs proper evaluation & guidance since 50% of cases of these cases will not have a clearly defined cause. The investigations and management of recurrent miscarriages is one of the most debated topics. This article will help in providing evidence based approach to manage such cases.

Recurrent miscarriages is defined as 3 Consecutive miscarriages or Early failed pregnancies.

Risk of miscarriage after 2 loses in 17%-25% and after 3 or more miscarriages 25%-46%. Risk gets worse with increasing maternal age and in patients with a history of infertility.

Investigations: Chromosomal analysis of the products of conception should be done since common abnormality is Aneuploidy with trisomy in more than 50% of chromosomally abnormal fetuses. Anatomical defects of uterus are found in 3.2%-16.9% of women with recurrent miscarriage. Combined hysteroscopy and laparoscopy should be the gold standard in evaluating such cases. 3D ultrasound and MRI may also help in assessment.

Infections: Bacterial vaginosis screening during pregnancy is recommended in such cases. Haemotological disorders- antiphospholipid antibodies is associated with adverse pregnancy outcome. 5%-15% of women with recurrent pregnancy loses have such antibodies. Inherited thrombophilias such as factor V leidin mutation, prothrombin gene mutation and deficiencies of natural anticoagulants protein C, protein S and anti thrombin are associated with recurrent miscarriages and sometime hyperhomocysteinima.

Endocrine abnormalities like Polycystic ovaries, LH and insulin resistances is found in 40% of women with recurrent miscarriages. Luteal phase defects, diabetes mellitus. Thyroid abnormalities are commonly found in such cases.

Immunological causes- A significant proportion of recurrent pregnancy loss is associated with immune antibodies. Example peripheral natural killer cells and uterine natural killer cells have been associated with reproductive failure.

Role of male factor- sperm samples from recurrent pregnancy losses have an increase in their sperm DNA fragmentation.

Management- Referred to our recurrent miscarriage clinic and expert advice help to improve the reproductive outcome.

Tender loving care and lifestyle advice for stress reduction should be emphasized. Healthy life style, free from tobacco, alcohol, illicit drugs helps in having a favorable outcome. Prenatal genetic testing is a suggested in the management of couples with chromosomal abnormalities and recurrent miscarriages. It is specifically helpful in Patients who have translocation abnormalities. Management of anatomical defects of the uterus, treatment of abnormal vaginal discharge and bacterial vaginosis with oral clindamycin in early in the second trimester reduces the chances of late miscarriage. Management of antiphospholipid syndrome and inherited thrombophilia is recommended in recurrent miscarriages.

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Spontaneous miscarriage occurs in 12%-15% of all pregnancies. Thirty percent are lost between implantation & 6th week. The management of recurrent miscarriages needs proper evaluation & guidance since 50% of cases of these cases will not have a clearly defined cause. The investigations and management of recurrent miscarriages is one of the most debated topics. This article will help in providing evidence based approach to manage such cases.

Recurrent miscarriages is defined as 3 Consecutive miscarriages or Early failed pregnancies.

Risk of miscarriage after 2 loses in 17%-25% and after 3 or more miscarriages 25%-46%. Risk gets worse with increasing maternal age and in patients with a history of infertility.

Investigations: Chromosomal analysis of the products of conception should be done since common abnormality is Aneuploidy with trisomy in more than 50% of chromosomally abnormal fetuses. Anatomical defects of uterus are found in 3.2%-16.9% of women with recurrent miscarriage. Combined hysteroscopy and laparoscopy should be the gold standard in evaluating such cases. 3D ultrasound and MRI may also help in assessment.

Infections: Bacterial vaginosis screening during pregnancy is recommended in such cases. Haemotological disorders- antiphospholipid antibodies is associated with adverse pregnancy outcome. 5%-15% of women with recurrent pregnancy loses have such antibodies. Inherited thrombophilias such as factor V leidin mutation, prothrombin gene mutation and deficiencies of natural anticoagulants protein C, protein S and anti thrombin are associated with recurrent miscarriages and sometime hyperhomocysteinima.

Endocrine abnormalities like Polycystic ovaries, LH and insulin resistances is found in 40% of women with recurrent miscarriages. Luteal phase defects, diabetes mellitus. Thyroid abnormalities are commonly found in such cases.

Immunological causes- A significant proportion of recurrent pregnancy loss is associated with immune antibodies. Example peripheral natural killer cells and uterine natural killer cells have been associated with reproductive failure.

Role of male factor- sperm samples from recurrent pregnancy losses have an increase in their sperm DNA fragmentation.

Management- Referred to our recurrent miscarriage clinic and expert advice help to improve the reproductive outcome.

Tender loving care and lifestyle advice for stress reduction should be emphasized. Healthy life style, free from tobacco, alcohol, illicit drugs helps in having a favorable outcome. Prenatal genetic testing is a suggested in the management of couples with chromosomal abnormalities and recurrent miscarriages. It is specifically helpful in Patients who have translocation abnormalities. Management of anatomical defects of the uterus, treatment of abnormal vaginal discharge and bacterial vaginosis with oral clindamycin in early in the second trimester reduces the chances of late miscarriage. Management of antiphospholipid syndrome and inherited thrombophilia is recommended in recurrent miscarriages.

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PRESENT DAY MANAGEMENT OF RECRURRENT MISCARRIAGES

PRESENT DAY MANAGEMENT OF RECRURRENT MISCARRIAGES

January 19, 2024

Spontaneous miscarriage occurs in 12%-15%...

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            [blog_title] => Pregnancy Power Foods for Pregnancy Diet
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When you are pregnant, you have the responsibility for the wellbeing of two. Growth of your baby generally continues irrespective of what you eat, but there are some key nutrients that are required for your baby that, if not included in your diet could lead to deficiencies in both you and your baby.

During pregnancy, you’ll need protein and calcium for your baby’s tissues and bones. You’ll also need extra folic acid to protect against neural tube birth defects, as well as more iron to help red blood cells carry oxygen to your baby.

These are some pregnancy power foods that you must include in your pregnancy diet chart, to have a healthy pregnancy.

  • Oatmeal and other whole grain: Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. It has antioxidant and anti-inflammatory properties and nutrients in oatmeal like copper, zinc, selenium, thiamin, and niacin, provide the essential nutrients required. In addition, its high fiber content is beneficial in reducing unhealthy fats in the body and reducing the risk of diabetes and colon cancer.
  • Eggs : Eggs are a good source of protein that provides the amino acids that you and your baby need. They contain a number of essential vitamins and minerals that are good for your baby’s brain development. However, it is important not to eat undercooked or raw eggs.
  • Lentils and beans: Besides providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.
  • Salmon : Omega-3 fatty acids are good for your developing baby and salmon is a great source of these. It also provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish. You can safely eat up to 12 ounces of low-mercury fish (2 servings), such as salmon, per week.
  • Nuts: Nuts contain good amounts of minerals such as magnesium, copper, manganese, zinc, potassium, calcium and selenium; and also contain vitamin E, which is important for a healthy pregnancy.
  • Broccoli: This crunchy green veggie is rich in vitamins A and C, both of which have cancer preventing antioxidant properties. Broccoli also contains folic acid and calcium which makes it an ideal pregnancy
  • Low-fat yogurt : One cup of plain, low-fat yogurt is packed with calcium  and is high in protein. It is great served with fruit and cereal.
  • Figs: Figs are an extremely great source of nutrients that you would need during pregnancy. They provide fibre to aid digestion and calcium for your bone health. Figs also contain vitamin K and iron that helps prevent anaemia during pregnancy.

A pregnancy diet should have a healthy mix of all the power foods mentioned above. These power foods at all stages of pregnancy will keep you healthy, and take care of your baby’s needs.  Make sure you have regular check ups where your doctor will guide you with more pregnancy tips.

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When you are pregnant, you have the responsibility for the wellbeing of two. Growth of your baby generally continues irrespective of what you eat, but there are some key nutrients that are required for your baby that, if not included in your diet could lead to deficiencies in both you and your baby.

During pregnancy, you’ll need protein and calcium for your baby’s tissues and bones. You’ll also need extra folic acid to protect against neural tube birth defects, as well as more iron to help red blood cells carry oxygen to your baby.

These are some pregnancy power foods that you must include in your pregnancy diet chart, to have a healthy pregnancy.

  • Oatmeal and other whole grain: Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. It has antioxidant and anti-inflammatory properties and nutrients in oatmeal like copper, zinc, selenium, thiamin, and niacin, provide the essential nutrients required. In addition, its high fiber content is beneficial in reducing unhealthy fats in the body and reducing the risk of diabetes and colon cancer.
  • Eggs : Eggs are a good source of protein that provides the amino acids that you and your baby need. They contain a number of essential vitamins and minerals that are good for your baby’s brain development. However, it is important not to eat undercooked or raw eggs.
  • Lentils and beans: Besides providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.
  • Salmon : Omega-3 fatty acids are good for your developing baby and salmon is a great source of these. It also provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish. You can safely eat up to 12 ounces of low-mercury fish (2 servings), such as salmon, per week.
  • Nuts: Nuts contain good amounts of minerals such as magnesium, copper, manganese, zinc, potassium, calcium and selenium; and also contain vitamin E, which is important for a healthy pregnancy.
  • Broccoli: This crunchy green veggie is rich in vitamins A and C, both of which have cancer preventing antioxidant properties. Broccoli also contains folic acid and calcium which makes it an ideal pregnancy
  • Low-fat yogurt : One cup of plain, low-fat yogurt is packed with calcium  and is high in protein. It is great served with fruit and cereal.
  • Figs: Figs are an extremely great source of nutrients that you would need during pregnancy. They provide fibre to aid digestion and calcium for your bone health. Figs also contain vitamin K and iron that helps prevent anaemia during pregnancy.

A pregnancy diet should have a healthy mix of all the power foods mentioned above. These power foods at all stages of pregnancy will keep you healthy, and take care of your baby’s needs.  Make sure you have regular check ups where your doctor will guide you with more pregnancy tips.

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Pregnancy Power Foods for Pregnancy Diet

Pregnancy Power Foods for Pregnancy Diet

January 19, 2024

When you are pregnant, you have the responsibility for the we...

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