IS IT SAFE WHILE PREGNANT?
THINGS TO KNOW ABOUT EXERCISING DURING PREGNANCY
It is a good habit to work out regularly. But this is a special period. Therefore you should know what to do and what not before continuing your old regimen or starting a new one. Here are few pointers.
EXERCISING DURING PREGNANCY – TO DO OR NOT TO DO?
Mothers can undergo an exercise regime if it’s regulated properly and under a medical supervision. Pregnancy is not a conducive time to start a rigorous regime or to gain or lose weight. However, if you are overweight, speak to your doctor about an exercise regime.
WHAT EXERCISE REGIME TO FOLLOW?
You may begin with a routine walk of 15 to 20 minutes; do not exhaust yourself
A proper and nutritious diet should be maintained to ensure retention of liquids
Mental calm should be maintained
Measures should be taken to ensure protection from harmful sun radiation
Walking is the safest regime that is easy and helps in cardio-vascular fitness
Yoga and prenatal yoga are excellent options and are recommended by doctors too
Aerobic classes can be taken if modulated for pregnant women
What to keep in mind?
EXERCISE REGIME SHOULD BE HALTED IF FOLLOWING COMPLICATIONS ARE FOUND:
- Bleeding of vagina
- Increase in fatigue levels
- Breathing problems
- Contractions, dizziness
- Fluid leakage from vagina
- Increased heart beat at rest
- It is absolutely safe to exercise during pregnancy. Just follow the above guidelines and lead a healthy and happy pregnancy.
FOOD SAFETY FOR PREGNANT WOMEN
What is food poisoning?
Food poisoning (also known as foodborne illness or food-related illness) is caused by eating food that has been contaminated by bacteria, viruses or parasites. Food can become contaminated by these microorganisms at any time before you eat it, including at home during:
There are many signs of food poisoning, but most types cause one or more of the following:
- stomach pain and cramps
- fever and chills
Symptoms can start within hours after eating the contaminated food, or sometimes not until days or even weeks later. Usually, people recover quickly and completely.
However, food poisoning sometimes causes serious complications, including death. This is the case for people who are more at risk for both food poisoning and related health complications, like pregnant women.
FOOD POISONING AND PREGNANT WOMEN
Because of all the changes happening in your body, you and your unborn baby are at an increased risk of food poisoning. Your immune system is weakened, so it could be harder for you to fight off infections.
Some bacteria, such as Listeria can go through the placenta. So if you become sick, there is an increased risk that your baby could get infected. Your unborn baby’s immune system is not developed enough to fight off harmful bacteria.
Food poisoning can be even more dangerous to your baby’s health than to yours. If you develop food poisoning during the first 3 months of pregnancy, it can cause a miscarriage. It if happens later in the pregnancy, it can cause your baby to be born prematurely. Food poisoning can also cause a stillbirth or a baby who is born very ill. Because your baby depends on you for everything it needs, it is very important that you be careful about what you eat and how you store, prepare and cook your food.
This guide offers helpful advice on how to reduce your risk of food poisoning.
Safe food alternatives for pregnant women
Some types of food can be a higher risk for pregnant women because of how they are produced and stored. To lower your chances of getting food poisoning, you should avoid those foods. The following chart can help you make safer food choices.