4 Exercises That'll Help You During Labour

There are technical ways in which you can get your body all set for labour. Although you may not know how your labour will progress, you can ease the pain that you experience during childbirth to a significant extent by doing these four exercises:

1. Kegel exercises: These exercises target the muscles that provide support to your bladder, uterus, urethra and rectum. By strengthening the muscles of the pelvic floor, these exercises help in improving the flow of blood to your vaginal and rectal area. Kegel exercises involve contracting of the muscles of your pelvic floor as you would do if you had to prevent passing urine or stool. It is also known to reduce the duration of the pushing stage of childbirth, which is the second stage. You can do the exercises sitting or standing and in either of the two ways-

Slow Kegels: For this, contract the muscles of your pelvic floor and hold them for 3-10 seconds. Release and repeat the exercise for ten times.

Fast Kegels: To be able to do this, you need to contract and loosen up your pelvic muscles 25-50 times. Do the set for about 4 times with 5 seconds interval between each set.


2. Squatting: Practising squatting during your pregnancy can help in preparing your pelvic muscles for labour. While strengthening your thighs, it opens up your pelvis for an easy descent of the baby. So, here's what you should do:

1. Begin by standing behind a chair for support with your feet wide apart

2. While contracting your abdominal muscles, relax your shoulders and chest before lowering your tailbone towards the floor

3. While inhaling and exhaling deeply, push into your legs and go back into a standing position


3. Pelvic Tilt: This exercise helps in strengthening the muscles of your back, pelvis and thigh regions while improving posture. Ensuring your pelvic joints remain flexible, it eases the pain experienced during delivery. 

Here's how it's done:

1. Get down on both your hands and knees while keeping your head in a parallel position with your back

2. While arching your back, pull in your stomach

3. Hold this position for a few seconds before releasing

The exercise needs to be repeated 3-5 times - all the while maintaining a strong hold on your back and stomach.


4. Tailor pose: The tailor pose is designed to help relax your hip joints as well as open up the pelvis. It also helps in improving your body posture while easing the aches that occur in the lower part of your back. For this, you need to perform the following steps:

1. While keeping your back straight, sit comfortably on the floor

2. Placing the soles of both the feet together, press your knees gently towards the floor

3. Keep the position for 10-15 seconds
You can repeat the exercise for 5-10 times.





4 Exercises That'll Help You During Labour

Pregnancy is that period of time in a woman's life when she is excited about giving birth to her baby. She is not only responsible to keep herself healthy, but her baby is also her responsibility. What she eats, how she lives and her daily routine will affect the baby. Thus, to have a healthy pregnancy it is necessary that you exercise regularly and eat well. You should also avoid those things that may hurt your baby. 

Take care of what you eat
During pregnancy it is important to get proper nutrition so that you and your baby are healthy. For slow and gradual weight gain, it is necessary to pay close attention to the folic acid, calcium and iron intake. However, if you are obese, then your weight gain regime will be different from others. 

The diet during pregnancy should include
1. Intake of fruit and vegetables is important as they are good sources of vitamins, minerals and even fiber. They are good for digestion and also help in preventing constipation. Eat fresh fruits and vegetables daily.

2. During pregnancy carbohydrates are also important as they act as an important source of energy. Different food items that are rich in carbohydrates are potatoes, bread, breakfast cereals, pasta, rice, noodles, millet, maize, oats, yams, sweet potatoes, and corn meal. It is better to eat whole grains and potato with the skin on as they are rich in fiber. 

3. Intake of protein is very important during pregnancy, and thus you should take lean meat, pulses, beans, nuts, fish, and eggs. All these items should be cooked well so that you do not face any problem in digestion during pregnancy. 

4. It is also necessary to eat dairy products like milk, cheese, butter and yoghurt during pregnancy. They are important because they contain the calcium and nutrients that are necessary for the growth of the baby. 

What to avoid?
Just as you should eat certain food items to be healthy, there are certain foods that must be avoided to be fit and healthy. Avoid the following during pregnancy

-  Drugs and alcohol
-  Medicines that are not prescribed by your physician
-  Smoking tobacco
-  Fried and oily food
-  Fishes those are rich in mercury like shark, tilefish, swordfish and those fishes that are caught in local waters are not considered safe. 
-  Too much intake of caffeine is also hazardous for a pregnant lady. 

Thus, by following the above-mentioned  diet tips you can keep your baby and yourself healthy. Always get advice from your physician for any decision that you take during pregnancy.

Are You Pregnant? Take Care of Your Diet

4 Dietary Changes that can Increase Your Chances of Getting Pregnant

At times being able to conceive becomes a challenge due to certain biological reasons. Feeling positive and eating healthy naturally takes you a step nearer to getting pregnant. In case of no medical condition acting as an obstruction, consuming the right food can increase your chances of getting pregnant.

Here?s a list of supplements you can include in your diet to maximise your chances of getting pregnant.

1. Choose whole grains over refined carbohydrates: Reducing the intake of refined carbohydrates (found in milk, potatoes, corn to name a few) can reduce inflammation of the genitals, which will help increase fertility. You can still continue to have your favourite foods, but ensure they are low gi (glycaemic index- a figure used to represent the ability of carbohydrate to increase glucose in blood) carbohydrates.

You can consume whole grains, which help in reducing insulin levels that in turn reduce the risk of heart diseases and diabetes and also help lower cholesterol levels. Try having whole grain bread instead of white bread and porridge instead of sugary processed cereals to reduce your gi ingestion.

2. Harness the power of proteins: Proteins are an important part of your diet and the type of proteins you require careful consideration as they help make new hormones. Try having 25gms of vegetable protein like seeds, legumes and nuts instead of animal protein.

Add dairy foods to your diet as they are also a rich source of protein. They provide vital minerals and nutrients like magnesium, calcium and vitamin b12 to the body and at the same time are low in calories. Include milk, yoghurt and cottage cheese to your meals so that you have a minimum of three servings of dairy products a day, which is essential to meet your nutritional needs and increase your chances of having a baby.

3. Welcome good fats: Processed foods, fatty meats and takeaways are high in saturated fats including trans fats. These lead to inflammation and an increase of oxygen free radicals in the body, which decrease fertility. So, incorporate good fats in your diet in controlled quantities. Try having avocado and tomato on a whole grain toast, for instance.

4. Make folate an integral part of your diet: Folate is an essential nutrient that helps in decreasing the incidence of birth defects in the babies, while ensuring a healthy conception. Along with the prescribed supplements, try to increase its intake in its natural form. The best way to do this is by having green leafy vegetables, which are a rich source of folate. You can also have veggie sticks and vegetable soup along or green vegetable dishes to increase your folate intake.


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4 Dietary Changes that can Increase Your Chances of Getting Pregnant

Take care of these 25 things before conceiving

Just a news of expecting a baby brings cheer and excitement in a couple’s life. However, being prepared for it helps you become healthy and bring in a healthy baby too. 

Here are few things that one must take care of before and while conceiving.

1. Use Ovulation calculator to decide the best time for pregnancy.
2. Stop taking contraceptives.
3. Preconception health care is necessary to avoid miscarriage, stillbirth or premature birth
4. Keep yourself mentally ready and healthy for delivery.
5. Be aware of your body i.e. how healthy and fit you are.
6. Have medical checkups before getting pregnant.
7. If your weight is on the higher side, lose weight before getting pregnant as being overweight brings complications.
8. Fathers should also avoid smoking and drinking for better sperm quality.
9. Intake of regular folic acid.
10. Regular Exercise.
11. Stay away from Infections.
12. Consult dentist as hormonal shifts can cause gum diseases which are harmful for baby.
13. Eat lot of fish for child’s development but avoid fish that has mercury.
14. Completely avoid smoking, drinking and caffeine yourself.
15. Avoid passive smoking too.
16. Avoid soda and fruit juice as they may raise sugar levels.
17. Sleep as much as you can.
18. Take adequate amount of iodine in your diet.
19. Take up-to-date vaccinations.
20. Ensure balanced diet in consultation with dietician.
21. Keep yourself away from stress.
22. Take lot of carbohydrates, milk and milk products, fats and proteins and fresh fruits and vegetables and avoid taking uncooked or undercooked food.
23. Have a healthy working environment and avoid getting exposed to chemicals like lead and mercury and radioactive substances like X-Rays.
24. Do not take any medicine for headache, pain etc. without consulting your doctor.
25. Keep a check on your blood pressure.




A Checklist of Must Do’s Before You Try to Conceive 

Reasons for spotting during pregnancy and what you can do about it

Seeing spots of blood during pregnancy is usually a cause for concern. However, it is not uncommon. The light bleeding, which is known as spotting may occur for a number of reasons.

Bleeding during the first trimester

Spotting is most likely to happen during early pregnancy and the reasons could be many, such as:

- implantation bleeding occurs during the first month of pregnancy when the fertilised egg gets attached to the wall of the uterus.

- cervical polyps ( a tumour that form on the surface of the cervix) or yeast infection may also cause episodes of spotting.

- miscarriage may be another possible reason for spotting

- ectopic pregnancy is another cause. It is the condition in which the embryo plants itself in either of the fallopian tubes instead of the uterus.

- molar pregnancy is a rare condition associated with spotting during pregnancy. When this is the case, instead of your baby, an abnormal tissue grows inside the uterus. Sometimes it can be cancerous too.

Bleeding during the second or third trimesters

Spotting may also occur during late pregnancy and the possible reasons are listed below.

- problems related to placenta like placenta previa placental abruption can also result in spotting. These are serious conditions when the placenta either covers the cervix or it gets detached from the uterine wall respectively.

- uterine rupture is the rare and unfortunate event when a scar from a previous surgery (like the removal of fibroid or previous caesarean scar bursts open and the baby slips into the pregnant woman's abdomen.

- premature labour occurs when your body is too eager to deliver the baby, usually one month before the due date of delivery.

- vasa Previa is another rare condition when a baby who is still developing has his blood vessels entangled in the umbilical cord or placenta-crossing the cervix. It is extremely dangerous because the blood vessels may burst open thus causing the baby to bleed and lose oxygen.

Here's what you can do about spotting

It is strongly recommended that you should immediately see your doctor as soon as you detect any spotting during your pregnancy. Only a well-qualified medical expert can suggest the appropriate steps to be taken, depending on your individual reasons and symptoms related to spotting.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 6 Changes You Can Expect During the 2nd Trimester of Pregnancy

Reasons for Spotting During Pregnancy

Menstrual cycle is an integral part of a woman's life. Isse mahilao ki reproductive shakti ka pata lagta hai. A typical menstrual cycle has a timeframe of about 28 days. Lekin kuch ladies mein yeh timeframe 35 days tak bhi ho sakta hai. Every female has different cycle. Usually, it is 11th to 14th day, counting from 1st day of the period, are the most fertile days.

Periods are important because it signifies the childbearing age of a woman. In a normal menstrual cycle, the innermost lining of the uterus starts to thicken to prepare itself for embedding of a growing foetus. In the absence of a foetus, the lining breaks down and results in periods.

Aap periods ke baad kitne din mein pregnant hote hain ye aapke menstrual cycle ki length pe depend karta hai. Typically, in a woman with a normal menstrual cycle length of 28 days, ovulation happens around the 14th day.

Ovulation ke waqt aapki ovary ek mature egg release karti hai. The released egg sits in the Fallopian tube to meet a sperm for fertilization, jiske turant baad aapki pregnancy start ho jaati hai. While a sperm can survive in the uterus of a woman for up to three to five days, female egg sirf 12 to 24 hours ke liye available rehta hai.

Yadi is timeframe ke beech sperm, egg se mil jaata hai toh aapke pregnant hone ke chances zyada hote hain. While it may not be a great idea to try getting pregnant after ovulation, egg release hone se pehle agar aap koshish karein toh pregnancy possible hai.

Therefore, periods hone ke baad se 12th to 16th day pregnancy ke liye kaafi crucial hote hain. In case you have unprotected sex during these days, then there are bright chances that you may get pregnant in this window.

There are certain signs of ovulation that indicates that your body is the most fertile in those particular days. For example, ovulation ki date ke aaspaas aap abdominal bloating, pet ke ek side mein dard aur increases sense of smell mehsus kar sakte hain.

In addition, there is an excessive production of clear cervical mucous, which closely resembles egg white. Agar aap ye symptoms experience karein to iska matlab hai ki your ovulation date is near and you can try and get pregnant around this time.

One way to determine your individual fertile period is to keep a record of your menstrual cycle (for eight or more months, if possible). Select your shortest cycle (say 27 days) and subtract 18 from it. The resulting number nine is your first potentially fertile day. Subtract 11 from your longest cycle (say 30 days) and you get 19. This marks your last potentially fertile day. So if the cycles you measured over several months were between 27 and 30 days long, you would be most fertile somewhere between days 9 and 19. 

This is still a very wide window of opportunity. You can narrow it further by charting your basal body temperature (your morning temperature before getting out of bed). For most women, it ranges from 96 to 98 degrees Fahrenheit. When your temperature rises slightly (four- to eight-tenths of a degree), it usually means you have ovulated within the past 12 to 24 hours. 


Periods Ke Kitne Din Baad Pregnant Hote Hai

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