What type of food women must consume during pregnancy? With pregnancy comes the responsibility of taking care of your child as well as yourself. Be it during the last stages or early stages of pregnancy, what you eat is critically significant for you and your unborn baby’s health. Consuming healthy food can reduce the risk of far-reaching health hazards on your newly born. A healthy body is a key to survival; consequently, it leads to better health for your child. Let us look at some food items that pregnant women need to obtain or should consider eating during pregnancy to avoid any difficulties related to them or their babies. In this article, we will look at 10 food items, to start with we have-1.  Folate or Folic acid is salient when conceiving a baby, it is a B vitamin which helps to generate new healthy cells in the body. This type of acid is prime for every individual and especially for pregnant women as it prevents birth defects in the child’s spine or brain. Folate helps produce enough red blood cells that carry oxygen; not enough consumption of folate can lead to the generation of abnormally large red blood cells that could tamper with the system of our body. Foods that are high in folic acid include avocados, Brussel sprouts, green vegetables like lettuce, spinach and also garden asparagus. Chickpeas, kidney beans, and broccoli can also be counted upon while in need of folic acid for the body. Pregnant women are required to take a minimum of 0.4 milligrams of folate daily before they conceive, and even after birth for 3 months to prevent health hazards. Benefits of folic acid –  Used to: treat or prevent folate deficiency anaemia  Help your unborn child’s skull, brain and also spinal cord to develop adequately  Avoid developmental issues (called neural tube defects) such as spina bifida  Repair and methylation – the addition of a methyl group – of DNA Cellular division    Side effects/ precautions of folic acid –  High-level consumption of folic acid may lead to increased blood levels of unmetabolized folate. A recent study conducted on about 200 mothers showed that mothers with higher blood concentrations of folic acid at their 14th week of gestation were more likely to have a baby with Autism Spectrum Disorder (ASD).  Intake of folic acid higher than 400 mcg, especially during the 14th week of gestation is more likely to exhibit challenged mental abilities of their child.  Another study conducted for about over 1000 mothers consuming more than 1000 mcg of folic acid daily during pregnancy manifested lower scores on a test that assessed their child’s mental abilities.  Another vital risk of a high intake of folic acid is that it may lead to B12 vitamin deficiency.   The risk of cancer can also be witnessed in a study conducted showing a significant increase in prostate cancer in people who took high amounts of folic acid compared to the control groups.  2.  Legumes are great for the body and provide an enriched source of fibre, protein, iron, folate and also calcium. They are rich in folate, benefits of which have already been mentioned; it is important to feed yourself legumes to avoid health hazards to your child, especially during the first trimester or even before. Soybeans, lentils, peas, chickpeas, peanuts et cetera are examples of legumes and can be added to your food during pregnancy to purify your health.  Legumes are extremely filled with fibres, potassium, and iron and can be obtained adequately with your doctor’s advice. Side effects –  Legumes, such as kidney beans can come off as unhealthy if their intake or consumption is not within the prescribed limits. Kidney beans include purines that sometimes lead to gout or kidney stones and not adjusting their intake during pregnancy can lead to slow pregnancy.  Chickpeas sometimes also cause allergy to the mother during pregnancy and they also often lead to the issue of kidney stones.  High consumption of soybeans can also cause harm to the body and hamper the baby’s development process during pregnancy as it contains isoflavones – these are chemicals that mimic the hormone estrogen of the body 3.  Sweet potatoes, even though they don’t look healthy, are highly good for your health and are very tasty! They are enriched with beta carotene, fibre which improves our digestive system and also prevents blood sugar spikes. Enriched with Vitamin A, leads to the smooth development of your child. Side effects-   Eating or consuming sweet potato in large quantities or not in its prescribed amount can lead to a noticeable colour change of your skin and nails from a neutral shade to a shade of orange. 4.  Meat, pork or lean beef as they are rich in choline, and iron and also provide a prominent source of Vitamin B in the body. All these are crucial as they provide our body with proteins; they are needed by the body in high amounts, especially during pregnancy. High in iron, lack of any of these food items may lead to iron deficiency and thus, risk of low birth weight of the baby.   Side effects-  High consumption of pork during pregnancy is not beneficial for health as it is high in sodium and saturated fats, which is not good for the baby’s health. Hu says that an accumulated body of evidence shows a clear link between a high intake of red and processed meats and a higher risk of heart diseases, cancer, diabetes and premature death. 5.  Berries are highly enriched with healthy carbs, vitamin C, fibre, water and also antioxidants. Berries have a relatively low glycemic index value, and so they have a low risk of spikes in blood sugar. Berries are great to munch on whenever the body needs something light, yet healthy as they provide nutrition but a low chance of gaining calories. Side effects-  High intake of berries over the course of pregnancy can lead to high blood sugar levels; this can eventually lead to shakiness, increased heartbeat etc. 6.  Whole grains, as we all are aware of their importance for our body and how healthy they can seem to be. They are high in fibre, vitamins, plant compounds, and iron and provide a whole source of nutrition to the body when they are included in our daily meals. Oats, wheat berries, quinoa, barley, and brown bread are some of the sources that are examples of whole grains. B vitamins, iron and magnesium can be easily obtained from them and these are critically missing in women during pregnancy.   Side effects-  Even though whole grains are beneficial, eating these kinds of food leads to overeating and increased consumption is often linked to type 2 diabetes or any heart disease.   7.  Avocados may seem unusual and less healthy when it comes to health, but their benefits make them efficient for our health. Avocados are enriched with monounsaturated fatty acids, which make them tasty and help to build the tissues, brain and also skin of your unborn baby.  They’re also high in fibre, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.   Side effects-  According to numerous studies and collected data, it is said that avocados should be avoided during breastfeeding.  Avocados should be taken in a limited amount during pregnancy to avoid the risk of damage to the mammary gland or upset stomach for the baby.   8.  Eggs, even though not all of us consider eating them, depending on our choices and staying true to our religion; apparently. They are extremely healthy for our body and contain almost every nutrient that our system requires, including high-quality proteins, minerals and other vitamins.  Eggs provide us with choline, a vital nutrient during pregnancy. It’s important in a baby's brain development and further avoids any brain abnormalities.    Side effects- Undercooked eggs during pregnancy are not at all healthy as they can lead to food poisoning and that illness can be transferred to the baby as well.  Passing of the illness can gradually lead to an infection of the amniotic acid.    9.  Broccoli, leafy greens; I don’t think I even need to give detailed information about how important it is for children and also adults to obtain green vegetables. Green vegetables acquire so many nutrients and include other necessities like fibre, vitamin K, Vitamin A, Vitamin C, folate, iron, calcium, proteins, and potassium. Due to all these nutrients that are covered, they can seem to have reduced the risk of low birth weight of your child during pregnancy.    Side effects- Broccoli is hands down one of the best food options during pregnancy but consuming it in large amounts can backfire.  High or increased intake of broccoli can lead to rashes or hives on the body of the mother and also gastric problems or other stomach related issues.    10.  Salmon, being rich in omega-3 fatty acids, has a lot of benefits and can seem to be tasty as well! These omega-3 fatty acids seem to build the eye and brain tissues of the baby and also improve gestational length. However, there are a few high mercury fish that you need to avoid during pregnancy, swordfish, shark, king mackerel, marlin, bigeye tuna and tilefish from the Gulf of Mexico.    Side effects-  A high intake of salmon and especially the un-prescribed ones can make you very ill.  Study reports show that increased consumption of salmon during pregnancy can lead to artery-clogging cholesterol and various heart diseases. Choosing food during pregnancy can be a tough task but, getting to know the advantages and side effects of each food item is crucial. Eating the right type of food items is necessary to avoid any health hazards for the child.  

Pregnancy is a life-changing process for both body and mind. Therefore, it is very crucial to take proper care of your physical and mental health. Here are some key aspects to keep in mind.Eating: For a healthy pregnancy During pregnancy, women are recommended to include a variety of foods in their daily diet to fulfill all their nutrient needs. Daily serving should include 2-4 servings of fruits, four or more servings of vegetables, 2 1/2 servings of dairy products, 6 -11 servings of slices of bread, cereals, and grains, and 3 servings of protein including lean meats, nuts, and legumes. Significant nutrients can include- Calcium for bones and teeth and its sources can be milk, cheese, yogurt, etc. Iron helps red blood cells to supply oxygen to the baby and the sources include lean red meat, beans, peas, fish, etc. Protein for proper growth and development of the foetus, which sources include lean meat, cooked eggs, beans, nuts, etc. The food to avoid during pregnancy is – Huge amounts of high mercury fish such as king mackerel, marlin, etc, due to its toxicity. Undercooked or raw fish, meat, and eggs to avoid infections such as norovirus, salmonella, etc. Caffeine in high amounts to avoid restricting the baby’s growth. Alcohol to reduce risks of miscarriage and stillbirth and smoking to reduce birth defects, preterm birth, and sudden infant death syndrome. (SIDS) Exercises in pregnancy: To stay fit and in shapeIt is important for pregnant women to include exercise in their routine to improve heart health, and posture and reduce backache, swelling, and fatigue.The perfect exercise choices can be – Walking to relieve back pain, for strong back and muscle, maintain a healthy weight. Aerobic exercise and activities such as riding a stationary bike, running, and jogging to improve muscle strength and physical fitness. Water-based exercises like aqua aerobics to relieve the sour muscles and for relaxation. Strength and flexibility exercises like yoga and Pilates to reduce stress, and anxiety and strengthen pelvic muscles. Mental health during the pregnancyPregnancy can bring many different feelings and emotions in a woman- Happiness, joy, excitement, fear, uncertainty, and nervousness. It is important to manage the negative emotions in a proper manner for a healthy pregnancy. To achieve this, they can share with their partners their dreams and hopes, talk about relationship changes and can take birth classes, and read books together to prepare for the new arrival. Women can also focus on their diet, do some exercises, do yoga, and focus on their hobbies to relieve stress and anxiety. This will lead to improvement in mental health and healthy all-round growth of the baby in the newborn in the womb.

Living a healthy lifestyle is very important for every individual as It keeps us looking young, mitigates disease, and boosts our energy levels. Living a healthy lifestyle while pregnant, or trying to conceive, is even more important when it comes to the overall health of a pregnant woman. A healthy lifestyle will help ensure that your pregnancy is normal and your baby develops in a natural and healthy manner. Following a healthy lifestyle also increases fertility rates and helps your baby receive essential vitamins and minerals needed for growth. Yet in a world where unhealthy lifestyles trump healthy ones, it is difficult to get the information you need to follow a good routine. There are a number of lifestyle factors that affect fertility in women, in men, or in both. These include but are not limited to nutrition, weight, and physical exercise; psychological stress; environmental and occupational exposures; substance and drug use and abuse; and also the medications. With a vast And changing world of knowledge right at our fingertips, you’d think things would get easier. Everyone knows the importance of avoiding cigarettes, alcohol, and drugs during pregnancy and beyond for normal beings, but there are other, lesser-known changes in your lifestyle that will perpetuate a healthy pregnancy lifestyle. Good nutrition, daily exercise, and adequate sleep hours are the keys to healthy living. A healthy lifestyle keeps you fit, and energetic and at reduced the risk for disease.  Eat healthy foods. Eating healthy foods is important for everyone, especially pregnant women. Your baby needs nutrients to grow healthy and strong in your womb. Eat plenty of colorful fruits and green vegetables, whole grains, calcium-rich foods, and foods that are low in saturated fat.  Take a daily prenatal vitamin. Taking a daily prenatal multivitamin can help ensure you get the right amount of the key nutrients that you and your baby need during the pregnancy period. These may include folic acid, iron, and calcium.   Stay hydrated. A pregnant woman’s body needs more water than normally it did before pregnancy. Aim for at least eight or more cups of water each day. Go to your prenatal care check-ups. Women should get regular prenatal care from their trusted health care provider. Moms who don’t get regular prenatal care are much more likely to have a baby with low birth weight or other medical complications. If available, consider group prenatal care with other pregnant women. Avoid certain foods. There are certain foods that women should avoid eating during pregnancy.  Don’t eat: Raw or rare meats Liver, sushi, raw eggs (also in mayonnaise) Soft cheeses (feta, brie) Unpasteurized milk Raw and unpasteurized animal products can cause food poisoning to you and your baby. Some fish, even when cooked, can be harmful to a growing baby because they’re high in mercury Content. Don’t smoke. Smoking is a very unhealthy habit for you and your unborn child. It increases the risk of sudden infant death syndrome (SIDS), premature birth, miscarriage, and other poor pregnancy outcomes. Get moving. Daily exercise or staying active in other ways can help you stay healthy during pregnancy times. Check with your doctor to find out how much physical activity is good for you.  Get a flu shot. The flu can make a pregnant woman very sick and increase the risk of complications for your baby's growth. The flu shot can protect you from serious illness and help protect your baby after birth, too so don’t forget to ask your doctor about getting a flu shot.  Get plenty of sleep. Ample sleep is very important for you and your baby. Try to sleep on your left side to improve blood flow. Reduce stress. Reducing a sufficient amount of stress is crucial for improving labor outcomes. Pregnant women should avoid stressful situations as much as they can. Recruit your loved ones to help you manage stress in your life.

Hormonal influence in pregnancy Pregnancy hormones give a woman a healthy glow that reflects her pregnancy period it also stimulates fetal development and triggers the body’s responses to physical activity. From the moment you become pregnant until weeks after birth, your pregnancy hormones take a long rollercoaster ride. Pregnancy brings a variety of changes to the body in both internal and external matters. They can range from very common and expected changes, such as swelling, bloating, and fluid retention to less familiar ones such as vision and hearing changes. Hormonal changes during pregnancy The hormonal and physiological changes that come with pregnancy are very unique features of a female body.  Pregnant women experience a sudden and dramatic rush of estrogen and progesterone. They also experience changes in the amount and function of a number of other regular hormones. These changes don’t just affect the mood of the body of a woman. They can also: create the “glow” of pregnancy  significantly aid in the development of the baby Reduce the physical impact of exercise and physical activity on the body You’re already familiar with some of these hormones – like hCG (remember the fateful pink lines on your pregnancy test kit ?). But what other hormones impact your body during pregnancy? And what does their influence really mean? From estrogen, and progesterone to relaxin, and oxytocin, we’ll fill you in on all the necessary pregnancy hormones that you need to know about.  What is the role of hormones during pregnancy? Many hormone levels are affected in the body during pregnancy. Several hormones play very important roles to stimulate and support pregnancy. These are: Human chorionic gonadotropin hormone (hCG). This hormone is particularly made during pregnancy. It is made almost exclusively in the placenta of the maternal body. HCG hormone levels found in the mother’s blood and urine rise a lot during the first trimester and then it fluctuates significantly. They may play a part in nausea and vomiting often linked to the indications of pregnancy. Human placental lactogen (hPL). This hormone is also called human chorionic somatomammotropin. It is also made by the placenta. It gives nutrition to the developing fetus. It also stimulates milk glands in the breasts of a mother for breastfeeding. Estrogen. This group of hormones helps develop and induce female sexual traits. It is commonly formed in the ovaries. It is also made by the placenta during pregnancy to help maintain a healthy pregnancy and bring about the needed changes in the body. Progesterone. This hormone is made by both the ovaries and by the placenta during pregnancy. It mainly stimulates the thickening of the uterine lining in the maternal body for implantation of a fertilized egg and further development and growth of the fetus. Relaxin Relaxin and oxytocin are the pregnancy hormones that a female body needs to fit that bundle of joy through a very small space.  The ovaries and the placenta together produce relaxin. Relaxin levels are typically highest during the first trimester because they prevent your body from having unnecessary contractions that can lead to premature birth. This pregnancy hormone also loosens the ligaments in your pelvis to support pregnancy. Unfortunately, relaxin is non-discriminatory about the ligaments it loosens, so it affects all the joints and ligaments in your body Causing some adverse effects. This loosening can lead to the lower back and hip pain, which is very common in women during pregnancy. Toward the end of your pregnancy, relaxin gets to work softening and widening your cervix to help in childbirth.  Oxytocin Like relaxin, oxytocin works to prepare your cervix at the time of childbirth. This pregnancy hormone softens and dilates the opening once it’s time for your baby to make his/her debut In the external world. Oxytocin achieves this by creating strong contractions of muscles in your body. Once your little one arrives, oxytocin also stimulates the milk to release during breastfeeding. Many Pregnancy hormones can make your life miserable, with nausea, joint and back pain, and even those frequent and regular trips to the bathroom. Still It’s thanks to your hormones, though, that your body is able to grow that little human inside you.

Having a healthy pregnancy period is one of the best ways to promote a healthy birth of a baby. Getting early and regular prenatal care improves the chances of a healthy pregnancy and the overall health of the mother. This care can begin even before pregnancy with pre-pregnancy care by regular visiting to your health care provider a. The signs of a healthy pregnancy significantly vary between women and not all women experience similar symptoms of pregnancy. The best way to ensure a healthy pregnancy is to make sure you receive good antenatal care and also take major care of yourself. Generally speaking, a healthy mother is more likely to have a healthy baby, and this can best be achieved by working and taking help from general practitioners and/or midwives during your pregnancy. Statistically, a mother’s chance of miscarrying a fetus is very high before the 20th week of pregnancy so it is good counsel to consult with your healthcare practitioner at the very first sign you think you may be pregnant. The initial signs of a healthy pregnancy differ between women. Some women may experience a combination of signs while others may not present with any so if you are unsure it is always best to be on a safer side of caution and discuss with your healthcare practitioner. The first or earliest signs of pregnancy may include the following A missed period Nausea or vomiting, often early in the morning after bed and thus referred to as ‘morning sickness’ (although it can occur at any time during the day) The feeling of tiredness, headaches, or fatigue The Enlargement or sensitivity of the breasts An enhanced sense of smell or disliking and avoidance of foods you previously used to like Unpredictable food cravings, sometimes for unusual foods or food combinations Quite Frequent urination Because some of these symptoms may be present because of other conditions, a pregnancy test will give you the exact confirmation if you are pregnant or not. Your healthcare practitioner may administer a blood test, a urine test, or an ultrasound to be double sure of your pregnancy. Pregnancy causes many unusual changes in the body, including changes in hormones and immune functioning. These changes often require pregnant women to take extra and better care of themselves. Taking good care of yourself during pregnancy can help keep you and your baby safe and also Healthy habits can even lead to easier labor and delivery. Attending all prenatal care check-ups will help your doctor carefully monitor you and your growing baby throughout your pregnancy period.  It will also give you a scheduled time to ask your doctor about any personal concerns you’re having about your pregnancy. Set up a regular meeting with your healthcare providers to manage all of your symptoms and questions. Pre-Pregnancy Care A pre-pregnancy care visit to a doctor will really help women take steps toward a healthy pregnancy before they even get pregnant. Women can help to promote a healthy pregnancy and birth of a healthy baby by taking the following listed steps before they become pregnant: Develop and discuss a plan for your reproductive life. Increase their daily intake of folic acid content (one of the B vitamins) to at least 400 micrograms. Make sure your immunizations are up to date. Control diabetes and other harmful medical conditions. Avoid smoking, drinking alcohol, and using unnecessary drugs. Manage a healthy weight. Learn about the family health history to ensure your child’s future Seek help for depression, anxiety, or other mental health issues if you suffering from them. 

If you’re worried about how you or your partner are feeling about your pregnancy here are some signs and symptoms you can look out for:  Panic attacks such as a racing heart, palpitations, shortness of breath, shaking, or feeling physically ‘detached’ from your surroundings and family members.  Persistent and generalized worrying which is often focused on health concerns A very Obsessive or compulsive behavior Abrupt and sudden mood swings Feeling sad unusual breakdown or crying for no obvious reason Having little or no interest in things that brought joy to you earlier like time with friends, exercise, eating, or being with your partner  Being nervous or on edge Feeling tired all the day round Not being able to sleep at night Losing interest in physical contact, sex, or intimacy Fear of being alone with your baby, nightmares Intrusive thoughts of harming yourself or your baby growing in your body Brain fog  or finding it difficult to focus on things, concentrate or remember things Engaging in risk-taking behavior such as drug and alcohol abuse.  Fathers may be more likely to experience symptoms such as frustration or irritability, increased anger and conflict with others, or increased alcohol and drug use by mental pressure.  If these symptoms last for more than two weeks, it’s time to get some medical help. The sooner you see someone, the quicker you’ll start to feel better and heal.  Remember It’s normal to experience worries Being pregnant and becoming a parent: Is an enormous change in your body It Takes time to get used to things that are going on around you  Pregnancy will Bring enormous differences, from work and social life to relationships and finances to you  You might worry about: How you’ll cope with the things Whether you’ll be a good enough as a parent Labour and giving birth Feeling alone or unsupported Bonding with your baby It’s no wonder there’ll be times when you feel like you’re on an emotional roller coaster sometimes you are very happy others second your break into tears. Remember, though, you’re not alone going through all this even Dads and partners can feel the same. Where to get help for your mental health during and after pregnancy If you feel anxious or overwhelmed all the time or if you think you need some external help, the good news is there are lots of people you can reach and talk to. Your GP, obstetrician, midwife, or Maternal and Child Health Nurse can advise you on everything about your treatments, physical condition mental support, and services that can help.

After a woman is pregnant normally she no longer gets her period. But girls who are pregnant can have other bleeding problems that might look like a period. For example, there can be a small amount of blood flow when a fertilized egg implants in the uterus of the maternal body medical experts call this implantation bleeding. It usually happens around the same time a girl would normally get her regular period. Other causes that can also cause bleeding, like a miscarriage or an ectopic pregnancy, generally occur when the fertilized egg implants someplace other than in the uterus while An ectopic pregnancy is a medical emergency. If you think you might be pregnant and have pain or bleeding reach out to your doctor right away. If you are not sure if you are pregnant see a doctor or you can visit a health clinic like Planned Parenthood, or use a home pregnancy kit. If you use a home pregnancy test kit and the results are negative but the signs point you to being pregnant like a missed or late period, breast tenderness, or feeling sick or throwing up, see a doctor or go to a health clinic. If a home pregnancy test is positive, see a health care provider as soon as possible to confirm the test results and get good care for you and your baby. Although it is somewhere possible for women to experience some bleeding during pregnancy this will surely not be due to their menstrual cycle. Some women also do not have any periods while Breastfeeding period also. However, they may still begin to ovulate again soon after their delivery. Therefore many doctors recommend some form of birth control measures while a woman is breastfeeding if she does not wish to get pregnant. The menstrual cycle occurs mainly to facilitate pregnancy. The cycle begins on the first day of a person’s period and ends on the first day of the following time period. The next step is Ovulation when the ovary releases an egg that occurs midway through the cycle. An egg is only viable for about 12–24 hours after it ovulates. If sperm cells are present and able to fertilize the egg in that period of time the egg will implant itself in the uterus resulting in pregnancy. If there is no fertilization the menstruation will occur, and the body will shed the uterine lining along with blood so that it can begin making a new one for the next cycle. Causes of bleeding during the first trimester Between 15 and 25 percent of women spot blood during early pregnancy. Some of the causes are: Implantation bleeding Changes in the cervix Infection Molar pregnancy (abnormal mass fertilizes instead of a fetus) Ectopic pregnancy (a pregnancy outside of the uterus) Early signs of a miscarriage Implantation bleeding This mainly happens in the earliest stages of pregnancy. At this point, you likely haven’t gotten any pregnancy test yet. This type of bleeding occurs when the fertilized egg gets implanted into the uterus.  Implantation bleeding is sometimes misunderstood as a period, though the bleeding is usually light or just spotting which lasts for a few days. Shortly after pregnancy, you might also experience some cervical changes. Unless there’s an infection, this isn’t often causing concern For women’s bodies. Other causes Other types of early bleeding that can indicate an emergency medical issue often include: Infections Ectopic pregnancy Molar pregnancy Miscarriage These can also be sometimes accompanied by : Severe cramps or abdominal pain Back pain Faintness or losing consciousness Fatigue Shoulder pain Fever Vaginal discharge changes Uncontrollable nausea and vomiting

Dietary advice Maintaining a healthy and balanced diet while trying to conceive helps the body to be in optimal condition for conception and pregnancy, and also helps to build adequate vitamin and mineral reserves for the baby Use when needed.  Foods to eat when trying to conceive:  Try to include leafy green vegetables, such as broccoli, fortified breakfast cereals, citrus fruits, and beans, providing folate, in your diet which is important for neural tube development in babies. Fortified breakfast cereals, lentils, soybeans, dried fruits, and leafy green vegetables such as spinach are great sources of iron. Women trying to conceive should eat a Mediterranean-style diet rich in avocados and olive oil, but low in diaries and meat, according to a new study from the Harvard School of Public Health. Consuming the monounsaturated fats in peanuts, almonds, and cashews may also help with conception. Fish, whole-grain bread, asparagus, spinach, and watercress will provide zinc, which helps keep the immune system strong, which is essential for pregnancy. Zinc can also help produce healthy eggs and healthy sperm. Fiber-rich legumes and whole grains can keep your gut healthy and help flush out waste, increasing your chances of getting pregnant. It is also a brilliant idea to consider taking a supplement designed to support conception, which contains 400 mcg of folic acid and other nutrients to help support the nutritional needs of women trying to conceive. Get the right amount of calories for you.  Being pregnant doesn’t mean you need to eat twice as much food. First trimester (first 12 weeks). Most women don’t need any extra calories.  Second trimester (13 to 26 weeks) Most women need about 340 extra calories per day.  Last trimester (after 26 weeks). Most women need about 450 extra calories per day.  Ask your doctor or midwife how many calories you need during pregnancy. Do not eat certain foods.  These foods may contain bacteria that can harm your baby. Stay away from:  Raw (undercooked) or rare  fishes such as sushi or raw oyster  soft cheeses (such as feta, brie, and goat cheese) unless they are pasteurized  Unpasteurized juice or milk  poultry or eggs   smoked seafood and hot dogs – unless they are heated to steaming prepared salads such as ham, chicken, or seafood salads

Planning for a baby is one of the most important times in a couple’s life, but for many it can be confusing and complicated. Here we dispel some of the common fertility myths with justified facts  below. Myth: Having sex every day increases our chances of fertilization  Couples trying to conceive are advised to have regular intercourse to increase their chances of conceiving, but having intercourse every day is likely to exhaust you, especially since it takes many couples 6-12 months to conceive. However, because sperm can survive up to 5 days after release and ovulation prediction is an inaccurate science, most general practitioners advise having intercourse every 2-3 days to maximize the chances of sperm fertilizing an egg after ovulation be able. Myth: You can’t get pregnant while you’re on your periods While women cannot get pregnant during menstruation because the hormones that lead to menstruation are the opposite of those required for pregnancy, they can get pregnant through sex during menstruation because of early ovulation and sperm production can survive up to 5 days after release. Research in the US1 has shown that women can be fertile as early as day four of their cycle (day one is considered the first day of bleeding), so pregnancy can occur at any point in a cycle. Myth: You can only get pregnant on the day you ovulate Not true. The human egg is fertile for about a day after it is released from the ovaries. However, since sperm can survive up to 5 days after intercourse and women can produce more than 1 egg in 24 hours, technically a woman can get pregnant up to 5 days before or even up to 2 days after ovulation, i.e. for one week of each menstrual cycle. Myth: A normal menstrual cycle lasts 28 days That’s not true, that’s a myth perpetuated by the pill making all menstrual cycles regular and 28 days long. In fact, menstrual cycles can vary between 24 and 36 days, and not only vary between women, they vary significantly month-to-month for each individual woman. Myth: Lying down with your legs up after sex increases your chances of getting pregnant Although there is no scientific evidence to support this approach, some people claim it helps and since it is completely harmless it must be worth trying. Myth: Eating oysters increases my fertility There is a grain of truth in this, as oysters are a rich source of zinc, low levels of which can affect fertility. Take stock of your diet and make sure you’re eating plenty of fruits and vegetables, whole grains rich in antioxidants, and fatty fish (e.g. salmon, herring, sardines, etc.) twice a week. Cut down on caffeine and Alcohol, both of which can hinder conception if taken in excess. Don’t forget to stay active and if you’re a smoker, quit. Myth: You can get everything you need through diet and don’t need to take supplements This is definitely not true, and in fact, all women are advised to take a daily supplement of 400mcg of folic acid during attempts to conceive and for the first 3 months of pregnancy. Taking a folic acid supplement is important for the development of the baby’s neural tube. Since most of us fail to always have the perfect diet, taking a dietary supplement designed specifically for conception or pregnancy can help ensure adequate levels of all the vitamins and minerals essential for conception.

What is infertility among women? The disorder known as infertility affects or limits one’s capacity to become pregnant and give birth to a child. After a year of attempting to get pregnant, this is typically diagnosed in heterosexual couples (a man and a woman) (but may be diagnosed sooner depending on other factors). For heterosexual couples, one third of infertility causes are attributable to male issues, one third to female issues, and one third to a combination of factors or unidentified causes. Female infertility, often known as “female factor” infertility, is the term used when the female partner is proven to be the cause of the infertility. How frequent is infertility in women? A prevalent illness is infertility. One form of infertility affects at least 10% of women. As a woman gets older, her odds of becoming infertile rise. Symptoms The inability to become pregnant is the most common symptom of infertility. A menstrual cycle that is either too long (35 days or more), too short (less than 21 days), irregular, or absent may indicate that you are not ovulating. There may be no other indications or symptoms. When should you see a doctor? When you should seek help depends on your age: Most doctors recommend waiting at least a year before testing or treatment for women under the age of 35. If you’re between the ages of 35 and 40, talk to your doctor after six months of trying.  Your doctor could prescribe testing or therapy immediately away if you are over 40. If you or your spouse has a history of known fertility issues, irregular or painful periods, pelvic inflammatory disease, recurrent miscarriages, cancer treatment, or endometriosis, your doctor may want to start testing or treatment right away. Risk elements You may be more susceptible to infertility as a result of some causes, such as: Age. With time, a woman’s eggs lose both quality and number. The rate of follicle loss accelerates towards the middle of the 30s, producing fewer eggs of lower quality. This increases the chance of miscarriage and makes fertilisation more challenging. Smoking. Smoking raises your risk of miscarriage and ectopic pregnancy in addition to harming your cervix and fallopian tubes. Additionally, it’s known to prematurely age your ovaries and diminish your egg supply. Prior to starting fertility therapy, stop smoking. Weight. Ovulation may be impacted by being significantly overweight or underweight. The risk of pregnancy and the frequency of ovulation may both rise with a healthy body mass index (BMI). Sexual background. The fallopian tubes can suffer damage from STIs such chlamydia and gonorrhoea. Your risk of contracting an STD that could later affect your fertility increases if you engage in unprotected intercourse with numerous partners. Alcohol. Overindulgence in alcohol can lower fertility. Prevention These advice might be helpful for ladies who are contemplating pregnancy now or in the future: Keep a healthy weight. Ovulation abnormalities are more likely to affect overweight and underweight women. Exercise moderately if you need to lose weight. Exercise that is difficult and intense for more than five hours per week has been linked to a reduction in ovulation. Give up smoking. Tobacco use has a number of detrimental impacts on fertility as well as overall health and foetal health. Considering becoming pregnant while smoking.  Avoid drinking alcohol. Heavy drinking may lead to decreased fertility. Any alcohol consumption can affect the health of the developing foetus. Avoid alcohol if you are planning to become pregnant and do not drink alcohol during pregnancy. Relieve pressure. Some research suggests that stress can cause couples to be less effective in infertility treatment. Try to reduce stress in your life before trying to conceive. 

Pregnancy checklist: things to do before the baby is born As you prepare for parenthood, you make dozens of decisions you’ve never made before. Which crib should you buy? Do you want to use a baby carrier or stroller? Should you get gender-neutral clothes so you’re ready for the next baby? All the tiny details can be amazing – not to mention overwhelming and stressful. Organizing your pregnancy by creating a pregnancy checklist can alleviate some of that stress. At Women’s Care, we encourage you to focus on preparing for the parenting tasks in the following checklist. These steps are designed to help you take care of the health of your entire family and prepare you for the challenges of parenthood. Make a birth plan Your birth plan will describe how you want your birth and delivery experience to be. For example, would you like an epidural for pain relief? Who would you like to go to the delivery room with? Would you like to preserve the umbilical cord blood? You should give your doctor and nurse a copy of your birth plan so they know what care is needed for you and your baby. Choose between breastfeeding or bottle feeding Will you breastfeed or feed your baby food? We recommend researching which option best suits your needs and lifestyle before making a decision. If you plan to breastfeed, you should educate yourself about breastfeeding and get a breast pump (which should be covered by your health insurance). If you decide to feed your child formula, keep a supply at home for your new baby. Take parenting classes Most hospitals offer free or low-cost parenting classes or prenatal programs for expectant parents. These classes can improve your emotional readiness for a baby while teaching you the parenting techniques you need to have a healthy, happy baby. Build a support team Caring for your new baby can feel overwhelming. Sometimes you need to do more than just create a pregnancy checklist to reduce anxiety. Identify the people in your life who can support you during these important first weeks of your baby’s life. These people may include your partner, parents, siblings, or friends. Your support team should be there to give you the emotional help you need when you are sleep deprived or suffering from anxiety. Choose your childcare provider Even before your baby is born, you should know where it will be cared for. Are you or your spouse staying home with the little one? If not, you have a day-care center ready to take care of your little one. Some day-cares have waiting lists for infant care, so you may want to explore these options during your second trimester. Buy car seat You should have a car seat that is the right size for an infant well in advance of the baby’s due date. You cannot take your child home unless you have a car seat properly installed and ready in your vehicle. Store supplies Finally, there are certain paraphernalia that you should have ready for your first few days as a parent. Add these supplies to your pregnancy checklist to relieve stress when baby arrives: For mum: Maxi pads Witch hazel Nipple cream (if you are breastfeeding) Stool softener Frozen meals that are easy to prepare Healthy snacks on the go For the toddler: Diapers for new-borns Towels Formula (if not breastfeeding) Preparing for a new baby is different for every family, and there is no one-size-fits-all approach to parenting. At Women’s Care, we’ve helped deliver thousands of babies. We know how to help you prepare physically and emotionally for your child, regardless of your family’s lifestyle or circumstances.

Best sleeping positions during pregnancy The best sleeping position during pregnancy is “SOS” (sleeping on your side) because it provides the best blood flow for you and your baby. It also puts the least amount of pressure on your veins and internal organs. Sleeping on your left side increases the amount of maternal blood and essential nutrients reaching the placenta and your baby. Also, good circulation helps reduce potential swelling, varicose veins in the legs, and hemorrhoids. More steps to sleep better during pregnancy Limit caffeine. Try not to drink coffee or caffeinated tea after 3:00 p.m. Bring lots of water. Drink plenty of water throughout the day, but limit your intake to a few hours before bed so you don’t have to wake up and go to the bathroom. Exercise for 30 minutes. Exercise will help you sleep better, but don’t exercise within four hours of bedtime. Relaxing Activities. A warm bath, foot or shoulder massage will help you relax. Quiet bedroom. Keeping your bedroom dark, quiet, and cool at night will help you fall asleep and stay asleep How Much Sleep Do I Need When I’m Pregnant? When you’re pregnant, your sleep won’t be as deep and restful as usual, and you’ll wake up more frequently throughout the night. You need more than usual – as much as you can get. But getting more sleep isn’t always easy, especially when you have work, other children, or other commitments. If possible, go to bed earlier than usual and take naps during the day. Tips for comfortable sleeping positions during pregnancy not used to lying on your side? Or have you always been a side sleeper – but can’t rest now that you’re pregnant? Here are a few tips to address sleep issues during pregnancy and to make sleeping on your side comfortable: Use lots of pillows. Try crossing one leg over the other and putting a pillow in between and another pillow behind your back – or some other combination that will help you sleep. Get a special pillow. For extra support, try using a wedge-shaped pillow or a 5-foot full-body pregnancy pillow. Brace yourself If pillows don’t help, try sleeping in a semi-upright position in a recliner chair (if available) rather than in bed. Remember that it is normal to feel unwell for a few nights or even a few weeks. Your body will most likely adjust to a new position over time.

Perhaps you’ve questioned whether avoiding particular foods is vital to prevent digestive issues or allergies in your child. You might also ponder whether consuming particular foods is necessary to produce the ideal quantity or quality of milk for your infant. The good news is that no matter what you eat, your milk will probably be just right for your kid. Every nutritional requirement for your baby at every stage of growth is precisely known by your body. Use the advice below to help you organise your diet. Choosing food Include protein-rich foods including meat, poultry, fish, eggs, dairy, beans, nuts, and seeds 2-3 times each day. Eat three servings of veggies every day, including yellow and dark green ones. Consume two portions of fruit each day. Include whole grains in your diet every day, such as oatmeal, cereal, and whole wheat breads. For thirst relief, sip water. While nursing, many women experience thirst; nevertheless, forcing yourself to drink fluids will not boost your supply. Moms who are breastfeeding are not subject to pregnancy-related dietary restrictions. Breastfeeding and vegetarian diets may be compatible. Make careful to consume alternate sources of iron and zinc, such as dried beans, dried fruit, nuts, seeds, and dairy, if you avoid eating meat. To ensure that your baby does not have a B12 deficit if you follow a Vegan diet, you will need to take a B12 supplement. How to consume How much extra calories breastfeeding uses. These additional calories will naturally be utilised for your milk if you are still carrying baby weight from your pregnancy. You might need to consume an additional 500–600 calories per day if you have lost all of your pregnancy weight. You will produce less milk after your baby begins eating other meals at 6 months, so you can reduce your calorie intake. Infant with allergies Rarely, a nursing infant may grow a food allergy to anything the mother is eating. The most typical signs are bloody, mucus-like, and greenish faeces. Food allergies rarely result in colic or reflux. Dairy, soy, wheat, and eggs are the four most often allergenic foods. Any food you eat could cause an allergy in the baby. You might be able to identify the offending items by keeping a food diary that includes your symptoms and what you consume. The allergy won’t have any lasting effects as long as your kid is gaining weight and is not anaemic. You don’t have to stop nursing. The issue should be resolved by eliminating the questionable items from your diet, although it can take 4-6 weeks for the infant’s symptoms to go away. Your diet may be aided by consulting with a trained dietitian who has experience with food sensitivities.

Raising children is an important task and taking care of yourself will help you do the job well. Because when you take care of yourself physically, mentally, and emotionally, you can give your children what they need to grow and thrive. Taking care of yourself means taking care of your relationships, your health, and your well-being. When you focus on taking care of babies or children, it’s easy to forget or run out of time to take care of those parts of your life. But it pays to take care of yourself – it’s good for you and good for your kids. Take care of your relationship with your partner For parents with partners, nurturing your relationship can help you get the most out of your parenting and partnership. Open communication can help you cope with the changes in the relationship and the challenges that come with parenthood. You may be getting less sleep, less time to talk to each other, and less time alone with each other. This can sometimes lead to disagreements. You can manage those tensions and keep your relationship positive by talking to each other about how you’re feeling and finding ways to support each other. It also helps to choose your battles and reserve a time and place to discuss frustrations and work out solutions. Realistic expectations, understanding, and forgiveness can often make the difference between staying together and drifting apart. Taking care of yourself: activity, food and rest Three things make a big difference in your energy levels and ability to help your children grow and thrive: Stay active Eat healthy food Rest as much as possible. Regular exercise improves blood circulation, increases the overall metabolism, strengthens the immune system and puts you in a good mood. A daily walk gets you out of the house and into the fresh air. A change of scenery can do wonders for your mood, or you can just hop around the house listening to your favourite music. Healthy food gives you energy. Have simple foods on hand, like freshly cut veggies with dips, fruit, yoghurt, and whole wheat bread Postnatal depression in women and men Postnatal depression in women and postnatal depression in men can affect parents in the weeks and months after their baby is born. Symptoms of PND include trouble sleeping and eating, crying, inability to do daily tasks, fatigue, irritability, anxiety, fear of socializing or being alone, feelings of guilt, loss of confidence, and negative thoughts, including suicidal thoughts Manage Stress Most parents feel stressed from time to time. Raising children is an important and challenging task. For example, there are everyday challenges to getting yourself and the kids out the door and to school and work on time. And you sometimes have to deal with bigger challenges like financial problems, health concerns, relationship problems and so on. You can manage stress by thinking positively, applying routines, staying connected with others, and making time for yourself. Even a few minutes alone to sip a cup of tea can help lower your stress levels. Asking family or friends for support — or just talking to others about how you’re feeling — can also relieve the pressure.

Urinary incontinence is the unintentional loss of urine. It especially happens when your bladder leaks urine during physical activity or exertion. It might also additionally show up while you cough, sneeze, raise something heavy, change positions, or exercise. Causes Stress incontinence occurs when the muscle mass and different tissues that assist the urethra (pelvic ground muscle mass) and the muscle mass that manage the discharge of urine (urinary sphincter) weaken. The bladder and urethra are supported by the pelvic ground muscle mass. Urine flows out of your bladder through your urethra to the outside. The sphincter is a muscle around the opening of the bladder. It squeezes to save your urine from leaking through the urethra. The bladder expands because it fills with urine. Typically, valve-like muscle mass in the urethra — the short tube that carries urine out of your body — stays closed as the bladder expands, stopping urine leakage till you reach a bathroom. But when those muscle masses weaken, anything that exerts pressure on the belly and pelvic muscle mass — sneezing, bending over, lifting or laughing hard, for instance — can put a strain on your bladder and cause urine leakage. Your pelvic ground muscles and urinary sphincter might also additionally lose power due to the fact: Childbirth. In women, tissue or nerve harm at some point of shipping of a toddler can weaken the pelvic ground muscle mass or the sphincter. Stress incontinence from this harm might also additionally start quickly after shipping or arise years later. Prostate surgery. In men, the surgical elimination of the prostate gland to deal with prostate cancer (prostatectomy) is the maximum common thing main to strain incontinence. This manner can weaken the sphincter, which lies at once underneath the prostate gland and encircles the urethra. Contributing factors Other elements which can get worse strain incontinence include: Illnesses that purpose persistent coughing Obesity Smoking can purpose common coughing High-impact activities, such as strolling and jumping, over many years Symptoms If you have strain incontinence, you can leak urine while you: Cough or sneeze Laugh Bend over Lift something heavy Exercise Have sex You won’t leak urine whenever you do any such things. But, any pastime that places strain on your bladder could make involuntary urine loss extra likely, especially while your bladder is full. Treatment Strengthening the pelvic ground muscles with pelvic ground physical activities (PFE) or physiotherapy is very beneficial in treating both urge incontinence in addition to strain incontinence. Exercising the pelvic ground muscles strengthens them and improves bladder management.  Strengthening the pelvic ground muscle mass with pelvic ground physical activities (PFE) or physiotherapy may be very beneficial in treating each urge incontinence in addition to strain incontinence. Exercising the pelvic ground muscle mass strengthens them and improves bladder management. It is essential that the right muscle mass is diagnosed and strengthened. These are the identical muscle mass which is used to prevent the passage of wind or prevent the go with the drift of urine midstream (despite the fact that that is NOT endorsed to be performed regularly- handiest as a method to ensure that the right muscle mass is being contracted). Many humans have problems figuring out their pelvic ground muscles are they’re now no longer seen externally. This is in which a consultation with a pelvic floor or continence physiotherapist can enhance the pelvic floor contraction technique and develop an individualised programme. Two different sorts of physical activities strengthen the specific sorts of muscle fibres in the pelvic floor.

Gluten is a protein determined in wheat, rye, barley, and a few different grains. It’s in bread and different baked goods, cereals, pasta — and in lots of different meals in small quantities. For humans with celiac disorder, even small quantities could make them sick. People with hypersensitive reactions to wheat can’t consume it either. But the wide variety of humans with a celiac disorder or wheat hypersensitivity is in reality quite small. For each of those conditions, there are exams that may be performed to make the diagnosis (which can be satisfactorily performed whilst the individual has been ingesting gluten, now no longer whilst they’ve been gluten-loose). Some humans “sense higher” on a gluten-loose weight-reduction plan, despite the fact that their clinical exams are normal. However, that is uncertain and controversial. Lots of people could sense higher if our weight-reduction plan all at once had greater culmination and greens and much less cake, cookies, and different carbohydrates. Also, a gluten-loose weight-reduction plan might also additionally have much fewer positive sugars which are tough for a few humans to digest; it can be the ones sugars which are the culprit, now no longer the gluten.  Foods that comprise gluten Bread and cereals made with: Abyssinian tough wheat Barley Barley flour Barley malt Barley hordeum vulgare Bleached all-cause flour Bran Bread flour Brown flour Durum flour Enriched flour Fu (dried wheat gluten) Gluten flour Graham flour Granary flour Hard wheat High protein flour High gluten flour Oat flour Rye Spelt Wheat Wheat flour White flour Wholemeal flour Vital gluten Other assets of gluten: Alcoholic beverages Beer Bouillon cubes or powder Bread crumbs Bulgur (bulgur wheat/nuts) Broth (packaged) Cereal extract Cereal binder Chilton Couscous Cracker meal Croutons Dextrin Durum Edible starch Einkorn wheat Filler Galactose Ghee Glutamate Glutamic acid Gravy cubes Gravy mixes (until self-made with corn starch) Herbs with wheat fillers Hydrolysed oat starch Hydrolysed plant protein (HPP) Hydrolysed vegetable protein (HVP) Malt Non-dairy creamer (espresso creamer) Oats The GF Diet Is Safe And Effective This is an exquisite motive to put in force a GF weight-reduction plan in your toddler with autism. After all, if you may do something at domestic this is secure and can assist your toddler, it’s miles continually and really well worth a try. Probable Improvements In Skills And Health Yes, it’s true. By actually getting rid of gluten and dairy from your toddler’s weight-reduction plan, you’ll probably see enhancements now no longer the simplest of their fitness but their capacity to broaden abilities as well. After imposing the weight-reduction plan, dad and mom document enhancements in the  following areas: Better cognition (defined as “fog lifting”) Improvement in receptive language Improvement in expressive language Better sleep Reduction in disruptive behaviours Less hyperactivity Better bowel movements Reduction in ear infections and different illnesses Pain tolerance normalizing Eczema clearing Gluten-Free Foods & Alternatives Gluten-loose meals for children Luckily, there are plenty of scrumptious meals which are obviously gluten-loose! Fresh culmination and greens are gluten-loose, and so are maximum meats like fowl and fish. A lot of ice cream is gluten-loose, too! There also are gluten-loose variations of your kid’s preferred meals, like gluten-loose bread, cereals, pancakes, fowl nuggets or even pizza crust. Just make certain you search for a gluten-loose label on the packaging. Additionally, there are numerous grain, flour and starch options that naturally do now no longer comprise gluten and as a consequence may be eaten up via way of means of youngsters on a gluten-loose weight-reduction plan. Gluten-Free Grains and Flour-Alternatives Include: Amaranth Brown, white and wild rice Buckwheat Almond meal flour Coconut flour Corn Corn-starch Guar gum Millet Pea flour Potato flour Potatoes Quinoa Sorghum Soy flour However, all grains are considered “excessive risk” for cross-touch due to the fact they’re regularly grown, milled and synthetic close to gluten-containing grains. “ Cross-touch” happens whilst a gluten-containing meal touches gluten-loose meals. Eating even tiny quantities of gluten like this will motive harm to the small gut and save your vitamins from being absorbed into the bloodstream. Whenever possible, buy obviously gluten-loose grains, flours and starches which are classified gluten-loose and, also, licensed gluten-loose via way of means of a 3rd party.