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Top Health Tips on Having a Healthy Third Trimester

Pregnancy - How You Can Take Care Of Your Health?

BHMS
Homeopath, Navi Mumbai
Pregnancy - How You Can Take Care Of Your Health?
Pregnancy brings with it a new set of additional responsibilities. The mother has to be extra vigilant about monitoring and caring for her health. This ensures that sufficient nutrition is being provided to the growing infant, at the same time, ensuring no harm comes to you. Listed below are some simple ways to do the same.

1. Prenatal care: As soon as you realize you are pregnant, it is advisable to talk to a doctor or a midwife about proper prenatal care. This could include anything and everything from prenatal vitamins to food habits to exercise to sleeping habits to periodic scanning and a number of other things that your doctor will prescribe.

2. Diet: You need to ensure two things that is you are eating enough for two people and everything is healthy and not harmful for the little one that gets all its nutrition through you. The diet should be healthy, nutritious, wholesome and of course free of junk. Some pointers to a healthy diet include:

a. Include a good amount of fruits and vegetables every day; break it into five small portions.
b. Sufficient amount of carbohydrates should be the basis of each meal.
c. Whole grains are preferred to white grains, which also give good amount of fiber.
d. A good amount of proteins including fish, eggs, meat, nuts, pulses, milk, and other dairy products.
e. Ensure adequate amount of iron, calcium, and other minerals are included in the diet.
f. Avoid eating unpasteurized dairy products, uncooked or undercooked food and smoked seafood.
g. While most vitamin requirements should be met through the diet, in some people, prenatal vitamins which provide the increased demands for folic acid.

3. Weight gain: If your weight was normal for your age and height before pregnancy, expect to add about 12 to 15 kg during your pregnancy. Consult with your doctor on weight changes and nutritional aspects to monitor weight throughout pregnancy. This could change based on if it is twins, your weight before pregnancy, and body type.

4. Exercise: Exercising during pregnancy is being increasingly encouraged for the following reasons:

a. Improved energy levels
b. Controls back pain
c. Improved sleep pattern
d. Improves constipation
e. Improves muscles strength and endurance
There are specific exercises designed to benefit the pregnant women. Whether it is walking or swimming aimed at improving overall health or Kegel exercises aimed at improving vaginal and perineal muscles, your doctor should be able to draw up a routine.

5. Lifestyle changes: With pregnancy setting in, it is time to bid goodbye to smoking and drinking alcohol. Continued smoking after onset of pregnancy has many serious complications, including growth retardation, low birth weight. Alcohol can lead to miscarriage, stillbirth and premature delivery.

These are simple ways to monitor and care for your and of course, the baby's health throughout pregnancy.
5525 people found this helpful

Post Delivery Workout - The Right Time To Begin

MBBS, MS - Obstetrics & Gynaecology, DNB - Obstetrics & Gynecology, Fellowship in Gynecologic Endoscopy
Gynaecologist, Mumbai
Post Delivery Workout - The Right Time To Begin
Exercise after pregnancy can make a woman feel at her best. It can help her to lose extra pounds specifically when it is combined with reduced intake of calories. It will also boost her level of energy and relieve stress along with strengthening and toning abdominal muscles. Exercising regularly will also set a positive example for your baby so that he or she can imbibe the same and include it in their regime from an early childhood.
Workout and Breast-feeding: are they related?
Exercise is not deemed to have any negative effects on either breast milk composition or volume. It also doesn t affect the growth and development of a nursing baby. Though some researchers report that high-intensity weight loss training may cause accumulation of lactic acid in the breast milk causing a sour taste, but such instances are very rare and don t happen with regular free hand to moderate exercise.
If you are willing to indulge in vigorous exercise during the first few months of feeding your baby, you can feed him or her before exercising or pumping the milk before workout and feed it afterwards. Alternatively, you can take a shower after the workout and express a few drops of milk before feeding your baby.
When is the right time to start a workout?
If you had experienced an uncomplicated normal delivery, it is particularly safe to start exercising after a few days of giving birth or as soon as your body feels ready. If you had a complicated birth, or a C-section or an extensive vaginal repair, you should seek advice from a gynaecologist about the ideal time to start a workout program.
Activities that you may start with-
For the majority of healthy women, the Department of Health and Human Services suggests at least 150 minutes of moderate exercises or aerobic activity spanning through a week. You may start with a simple and low impact exercise such as a plain walk. You can even look for a post-partum workout class at a local fitness club, gym or community centre. Then you can proceed towards starting pelvic tilt and kegel exercises.
When you are nursing a newborn, getting enough time for routine exercises can be very challenging. Hormonal imbalance would bring about mood swings and some days you may feel too tired for a full-time work workout. out. However, you must never give up; speak with a health care specialist and seek the support of your partner and friends to stay motivated right through.
4640 people found this helpful

How Important Is Exercising During Pregnancy?

Speciality Birthing Care
Gynaecologist, Bangalore
How Important Is Exercising During Pregnancy?
Exercising during pregnancy is beneficial not only for the expectant mother but also for the growing fetus. The effects of exercise at this time can be seen immediately and last a lifetime. Unless a woman suffers from a medical condition, she should have at least 20-30 minutes of moderate exercise a day when pregnant. Here are a few ways you can benefit from exercising when pregnant.

Energy Boosts- Carrying a growing fetus can take away a lot of your energy leaving you feeling tired and listless. Exercising strengthens your cardiovascular system and circulatory system this giving you more energy to get through the day. It also strengthens and tones your muscles so that the effort needed for any activity is reduced.
Improves your Sleep- Though exercise gives you a boost of energy, it also tires the muscles, thus making it easier to fall asleep at the end of the day. This is important, especially in the later stages of pregnancy where finding a comfortable position to sleep in becomes difficult.
Lower the Risk of Pregnancy-related Complications- Regular exercise when pregnant can help reduce the risk of suffering from complications like gestational diabetes and preeclampsia. Even if you are suffering from these complications, regular exercise can help manage the condition and treat it.
Reduce Discomfort- During pregnancy, your muscles shift and skin stretches to accommodate the growing fetus. Regular exercise can help strengthen the muscles and reduce the aches and pains associated with pregnancy. While walking can improve circulation, swimming strengthens the abdominal muscles.
Make Childbirth Easier- Childbirth is considered by many to be the most painful part of pregnancy. If you choose to have a natural delivery, it requires stamina, focus and determination. Exercise tones the muscles and build stamina thus making it easier to push the baby out. Exercise is also said to reduce the time taken for child birth.
Fight Stress- Pregnancy plays with your hormones a lot can lead to mood swings and depression. Exercise boosts serotonin or happy hormone levels. This helps raise your spirits and fight stress.
Get back into shape after childbirth- Pregnancy is characterized by weight gain that can be difficult to lose after child birth. However, if you exercise regularly when pregnant, this weight gain is restricted and the excess kilos are easier to lose. This is because your muscles have been toned throughout pregnancy and the weight gain is more muscle oriented than fat.
4634 people found this helpful

Travelling During Pregnancy - How Safe Is It?

MBBS, MD - Obstetrics & Gynaecology
Gynaecologist, Delhi
Travelling During Pregnancy - How Safe Is It?
Travelling during pregnancy - Is it safe?
Pregnancy places some restrictions on the expectant mother, and one of them is limiting travel so much so that most women do only the required and essential commutes and skip any other travel, including vacations and business travel, completely until delivery. However, with the lifestyle changing for the woman so radically, this is being revisited. The doctor s current advice is that unless there are potential complications expected or significant concerns, it is completely safe to travel.

The first trimester especially is a little tricky for travel, with the morning sickness. The second trimester is considered more ideal for travel, as the morning sickness and the feeling of being pregnant is sunk in, so the mother is comfortable. The third trimester is fine too, but the chances of fatigue are higher, and so travel is better avoided.

Read on to know some significant things to remember whether you are on a plane, train, or road during your pregnancy.
Car:

Always buckle yourself up as soon as you enter the car. Use both the seat belt and the lap belt.
Keep the air bags turned on.
Try to avoid travel time of four hours at a stretch.
When stopping for breaks, try to walk around a bit and stretch so that you do not feel the strain of sitting for long hours.
Plane:

Most airlines allow women to travel during the first eight months of pregnancy.
Some airlines do allow for travel during the ninth month, if the doctor approves it, or if there is an attendant with the expectant woman.
It is okay to walk through airport screening during pregnancy. There are some women who are apprehensive about this aspect.
Similarly the cabin pressure in the commercial planes reduces, but does not bear any significant impact for a pregnant woman.
Select an aisle seat, as it allows for easy seating and getting up.
Walking to the restroom and back should be carefully managed. The aisle is quite narrow and care must be taken to avoid hurting yourself.
Use the seats for providing support when walking through the aisle.
Especially, in turbulent stretches, try remaining seated, bearing in mind the safety aspects for yourself and the baby.
Other modes:

Traveling by bus is safe, but trips to the restroom would be difficult.
Trains are generally considered safer, as there is a lot of room for movement. Restrooms are available anytime, which is another major advantage.
Sea travel is also considered safe, but sea sickness could add to the nausea.
For long-term sailing, check with the cruise provider or the boat facility about availability of a healthcare provider on the ship.
4439 people found this helpful

Hypertension - Complications and Treatment

MBBS, MD - Internal Medicine
General Physician, Delhi
Hypertension - Complications and Treatment
Hypertension or high blood pressure is very common disease. One is labeled as having hypertension when the patient's BP is more than 140/90.

Hypertension is of generally 2 types.

Essential hypertension: No particular reason is found. This is the most common type And usually due to life style habits.
Secondary hypertension: Here the BP goes up because of some other disease And once the main disease is treated the bp also becomes better.
Some causes of secondary hypertension are

Kidney diseases
Hormonal problems like thyroid disease, cushing s syndrome
Certain medications
Some rare tumors like adrenal tumors, pheochromocytoma etc.
Pregnancy
Alcohol abuse
Drug addictions
Complications

Uncontrolled hypertension for long period can cause life threatening diseases like

Heart attack.
Paralysis due to brain stroke
Kidney failure
Blindness
Treatment

Treatment consists of two parts.

Lifestyle changes
Medicines
Lifestyle changes include

Low salt diet
Eating fresh fruits and salads as at least one third of you diet as these are rich in potassium which helps to maintain low blood pressure.
Exercise daily, such as walking for at least 45 minutes everyday.
Medicine

That would depend whether you have essential or secondary hypertension.
In essential hypertension, No one medicine is for all. Your doctor will individualize the medicines as per your blood pressure, your blood report results and any Co existing disease like diabetes or kidney problem etc.
Goal of treatment

Is to keep your blood pressure below 130/80 at all times And to prevent complications.
Remember hypertension is deadly. However it can be easily managed. Lifestyle changes And medications complement each other. They do not substitute each other.
With proper individualization of lifestyle changes And medications you can enjoy a normal and healthy life.
4431 people found this helpful

Safe Exercises You Can Do During Pregnancy!

MICOG, MS, MBBS
Gynaecologist, Delhi
Safe Exercises You Can Do During Pregnancy!
Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
It has immense cardiovascular benefits
Large muscles groups are exercised in the process
Helps reduce swelling and inflammation
Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
Walking: This is one of the safest exercise during any trimester as long as you don t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90 angle from your elbows.
Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.
It is best to consult with a specialist or a physiotherapist who can give you a step by step guide as to the exercises you can do and the precautions that you need to take while performing them.
4136 people found this helpful

Exercises You Must Follow During Pregnancy

MBBS, MS - Obstetrics and Gynaecology, Post Doctoral Fellowship in Reproductive Medicine, Fellowship in Infertility, Diploma in Assisted Reproductive Technology & Embryology
Gynaecologist, Kolkata
Exercises You Must Follow During Pregnancy
Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
It has immense cardiovascular benefits
Large muscles groups are exercised in the process
Helps reduce swelling and inflammation
Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
Walking: This is one of the safest exercise during any trimester as long as you don t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90 angle from your elbows.
Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.
It is best to consult with a specialist or a physiotherapist who can give you a step by step guide as to the exercises you can do and the precautions that you need to take while performing them.
4119 people found this helpful

4 Easy Exercises You Must Follow During Pregnancy!

MBBS, MS - Obstetrics and Gynaecology
Gynaecologist, Gurgaon
4 Easy Exercises You Must Follow During Pregnancy!
Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
It has immense cardiovascular benefits
Large muscles groups are exercised in the process
Helps reduce swelling and inflammation
Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
Walking: This is one of the safest exercise during any trimester as long as you don t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90 angle from your elbows.
Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.
It is best to consult with a specialist or a physiotherapist who can give you a step by step guide as to the exercises you can do and the precautions that you need to take while performing them.
3860 people found this helpful

What Precautions Should You Take In Third Trimester?

MBBS Bachelor of Medicine and Bachelor of Surgery
IVF Specialist, Udaipur
What Precautions Should You Take In Third Trimester?
Pregnancy is a stage which needs to be cautiously enjoyed by all expectant mothers. The word cautiously is used and stressed upon by medical practitioners because it is a period where two lives are at stake i.e the mother s and the baby s. Both their health and nutrition are of the utmost importance during this stage. In the third trimester, which includes the seventh, eighth and ninth month, when the delivery date is knocking on your doorstep, you should be more cautious than ever.

Some of the precautions to be taken during these months are listed below.
Seventh month

By this time, the essential features of the baby, such as hands and legs are fully developed. In fact, the baby might just start moving and should be given some space. Thus, expectant women must be watchful of the weight they carry. At no cost must their spine be injured or hurt. This can be disastrous for both the mother and the baby.
It is best to avoid stairs, if possible and certainly use the elevator for higher floors. In case you have to take the stairs, then holding the railings would give you the support you need. For physical exercises, you can go for a walk or just practice simple breathing exercises to keep you active.
Extra sleep is required during this month; and that too on the left side. Sleeping on the right side should be avoided. This helps in smooth blood circulation.
Eighth month

This month is crucial for the baby as it is nearing delivery. As an expectant mother you should be able to understand the signs your body gives you. It is best to avoid heavy weight lifting and too much of work. You should drink lots of water and keep yourself hydrated all the time.
Avoid dust, animal excretes and stale food is important as it might hinder the brain development of the unborn child.
Overeating should be avoided.
You must take a break from household chores.
Exercises must be continued under supervision.
Fish must be avoided as at times they contain mercury which is not good for the unborn baby.
Ninth month

Travelling is a strict no-no during this month.
You must decide on the process of the delivery natural or C-section beforehand.
Going for regular check-ups is mandatory.
These are some of the precautions which must be taken during the last three months of your pregnancy. It would ensure the good health and well-being of your baby as well as your own.
3433 people found this helpful

How Do Kegel Exercises Help During Pregnancy?

MD - Obstetrtics & Gynaecology, MBBS Bachelor of Medicine and Bachelor of Surgery
Gynaecologist, Delhi
How Do Kegel Exercises Help During Pregnancy?
Kegel is named after renowned gynaecologist Arnold Kegel. Kegel exercises are for the strengthening the pelvic floor muscles. You must continue doing Kegel exercises multiple times for several days, to begin to see changes and benefits.

Benefits
1. It is a highly recommended treatment for urinary incontinence
2. Works well in case of decreased bladder control
3. Strengthens pelvic muscles
4. Relieves abdominal cramps
5. Helps in pelvic toning
6. Prevents organ prolapse
7. Beneficial to those with constipation as kegel exercises help regulate bowel movements

Kegel exercises during pregnancy
During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Strong pelvic muscles are required to have a healthy pregnancy. These exercises are useful in preparing the muscles for labour and childbirth. If you notice occasional leakage of urine during the third trimester, it is a warning sign of losing bladder control, which, if left untreated, can worsen during the post partum period. Regularly exercising can help prevent complications occurring due to pregnancy.

How To Do Kegel Exercise During Pregnancy?

Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.

You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for three to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to four times.

Squatting: Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.

How to do Squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.

Pelvic Tilt: What is it? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.

How to do Pelvic Tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortable on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.

These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.

Do not worry if you are not close to the goal when you begin. Pelvic muscles are like any other muscles in your body. They will become stronger only with time, consistency and mindful work.

Beware: If you sense any pain in your back or abdomen after doing a Kegel set, it is a sign of you not doing them properly.
3299 people found this helpful