Prenatal relaxation

Leisure activities during pregnancy

It is important for mothers to remain relaxed and active during pregnancy. This helps them to have better physical and mental condition and so the baby remains healthy as well. Exercises help to keep fit and regular exercises are recommended by doctors too.

The leisure activities that pregnant women could try are sports activities, weekend outings and family picnics. Indoor leisure activities are reading books, listening to music and watching movies.

Listening to music

Researchers have carried out various studies on pregnant women to find out the effects of music on the unborn babies. Results show, unborn babies who were exposed to music while in the womb show a significant improvement in their overall mental, cognizant, behavioral, sensory, psychological and emotional development as compared to those who were not exposed to any music while they were in the womb.

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The type of music you listen to depends largely on your personality & mood. There is no rule that you should only listen to a particular type of music while you are pregnant. But it’s better to avoid from loud music. Exposing your unborn baby to very loud music is said to be risky as it could lead to premature birth.

Outings during pregnancy

It is possible to travel by air during pregnancy, getting prior notice from the doctor that relaxthere no risk of premature birth. While travelling by air, pregnant women should take enough fluid, take a walk around every hour so that thrombosis is prevented. If the journey is longer, then in between breaks must be taken.

It’s better to avoid hot climates during holidays otherwise it could cause extra strain for the blood circulation.

Reading during pregnancy

Babies can recognize their mother’s voice in the womb, so why don’t you read aloud while you’re pregnant? And when your baby arrives, reading to your newborn is a must. The baby won’t understand your words, but hearing your voice stimulates an interest in sounds and helps him develop listening skills, promotes language development, babyconcentration skills and information synthesis

After 10 months she’ll also start to hear sounds from the outside world. Hearing your voice while she’s still in the womb helps your baby feel attached to you quickly once she’s born.

 

What you should read?

From the beginning, your baby can pick up the rhythm and tone of the sentences and will respond to how the mother responds to whatever she reads. Selecting soothing, lighthearted and fun reading material is the best way to entertain your baby during pregnancy, and children’s books are a good resource for short stories that may benefit both the mother and the infant.

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Also, its important to you to be knowledgeable so here are some books that recommended for read

  • How can reading books help you during pregnancy
  • Books With Pregnancy Humor
  • Pregnancy Books For Dads
  • Books On Pregnancy Health
  • Diet And Nutrition Books On Pregnancy
  • Pregnancy Books On Development
  • Pregnancy Journals
  • Pregnancy Books On Yoga And Ayurveda
  • Pregnancy Fact Books

 

Many people will advise you during the pregnancy period but before listening to other it’s trying yourself. For that, the best method will be reading books. You can gather information about what to do and what not to do. Above books will give you full knowledge about pregnancy period regarding things.

 

Author

Ms. Leshani Samaradiwakara is a recent graduate with a BA in Economics and a minor in Psychology and Sociology. She is currently working as a Business Entrepreneur in MAS Holdings. In her role as a Business Entrepreneur, she explores new trends in the apparel industry, studies the consumer behavior and conducts market research, especially in the area of women health & wellness. She is a enthusiastic individual who is interested in discovering new places, traveling the world, exploring new cultures and meeting new people.

 

 

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Prenatal Beauty Treatments – “beauty with the bump”

 

 

Picture1Pregnant mothers crave some pampering during their pregnancy. Most of them don’t want to show up like pregnant mothers and want to be stylish, beautiful as usual. They deserve to indulge themselves and enjoy a day or two at the spa. Before indulging in a little spa action, however, most expecting moms need to know which beauty treatments are safe for their baby.

Manicures and Pedicures

Just because you’re pregnant does not mean you have to forget about your manicure and pedicure appointment. But we have to be cautious about the chemicals that will create complications. The nail polish fumes tend to sometime cause mothers to be to feel nauseous, the brief exposure in the salon won’t cause any harm to your baby. However, the nail polish does contain chemicals such as formaldehyde and toluene that can be harmful if you use it often enough. You can ask your nail technician if she can use nail polish that’s free of these chemicals. You may also prefer to avoid the nail bar during the first trimester.

Facials

A facial can be a wonderfully relaxing to help keep your skin beautifully healthy. Basicfacial facials are a great way to pamper your skin, especially considering that your hormone levels change during pregnancy. However, not all treatments, are safe for all pregnant mothers. Aromatherapy, chemical peels, hot stones, and electric stimulation should be avoided until the arrival of your baby.

Waxing

Just bear in mind that your skin is more sensitive during pregnancy, but getting a wax is considered safe. When you’re pregnant your hormones are on super drive and thanks to that, your hair grows at a faster rate!

 Hair Dye

According to the professionals, chemicals found in hair dyes are not highly toxic and are safe to use during pregnancy. When you are getting your hair dyed the small amount that is absorbed by your skin is not enough to reach the baby. For worried pregnant mothers, some doctors recommend not dying your hair during your first trimester.

Tanning

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Many Doctors do not recommend that pregnant women soak up the sun, whether its from direct sunlight or in a tanning bed. The high temperature can raise body temperatures and be very dangerous to your baby, its better off avoiding it all together until you have the baby.

 Botox Treatments

Many doctors would advise against pregnant women to get injections of the popular drug. Doctors urge pregnant women to remember that the combination of hormones and increased blood flow will make your face “glow” anyway during pregnancy and suggest that cosmetic procedures are likely to go unnoticed amid an already-transforming body.

Saunas and Steam Rooms

Like tanning expecting moms should avoid saunas and steam rooms when you’re pregnant, saunas can cause hyperthermia, which can lead to an increased risk of birth defects during the first trimester.

 

Author

Ms. Leshani Samaradiwakara is a recent graduate with a BA in Economics and a minor in Psychology and Sociology. She is currently working as a Business Entrepreneur in MAS Holdings. In her role as a Business Entrepreneur, she explores new trends in the apparel industry, studies the consumer behavior and conducts market research, especially in the area of women health & wellness. She is a enthusiastic individual who is interested in discovering new places, traveling the world, exploring new cultures and meeting new people.

 

Prenantal Exercises – “it’s all about being strong”

Doing exercises during pregnancy bring lot of positive impact on the health and fitness of a pregnant mother. Prenatal Exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week. The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles to handle the physical demands of pregnancy and the postpartum period without causing undue physical stress for you or the baby. Also, research suggests that prenatal exercise may also lower the risk of developing gestational diabetes . If you’ve been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications. E1

Consult your healthcare provider before starting any exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don’t overdo it, stop if it hurts or feels uncomfortable. And before you put on your sneakers, learn the rules of safe pregnancy exercise. Many gyms and community centers offer fitness classes designed specifically for pregnant women and have instructors who can offer expert guidance on exercising safely.

Initial exercises for a pregnant woman:

  • Brisk walkingE4
  • Aerobics
  • Swimming
  • Dancing
  • Prenatal yoga
  • Stretching and etc.

 

 

And also, there are specific exercises that you can do trimester wise, specially you should be careful in the 3rd trimester. For safe pregnancy exercises, better to check with your healthcare provider first, get enough calories, skip dangerous sports, wear the right clothes, warm up, drink plenty of water, don’t lie flat on your back, keep moving, don’t overdo it, don’t exercise in high heat or humidity, get up from the floor slowly, cool down, make it a habit.

While the exercise has been established as a safe practice for women who are pregnant, there are risks that can make it dangerous for some women with medical conditions. Firstly, the hormones stimulated during pregnancy have the potential to induce premature contractions, although the actual risk of this event has not been investigated. Exercise also causes blood to be redistributed from internal organs to skeletal muscle and as a result there is a significant reduction in oxygen and nutrient delivery to the placenta.

Potential mechanisms behind why exercise during pregnancy can be a risk have been identified, yet there have been no studies that have shown these have a significant effect on fetal wellbeing. The major concerns include:

  • Premature contractions can potentially be induced by the hormones that are stimulated by exercise
  • Increased glucose consumption from working muscles could affect fetal glucose levels
  • Exercise causes blood to be redistributed from internal organs to skeletal muscle and as a result there is a significant transient reduction in oxygen and nutrient delivery to the placental site
  • Overheating will challenge maternal thermal regulation and is best avoided, especially in the first trimester. Therefore, participating in vigorous exercise in high temperature environments throughout pregnancy should be avoided.

Having certain other conditions mean you need to exercise with caution. Ask your provider to recommend a safe exercise routine if you have;

  • Abnormal heart rhythm
  • Chronic bronchitis
  • Diabetes
  • High blood pressure
  • Bone or joint injuries
  • History of heavy smoking
  • Signs of a potential health problem or pregnancy complication.

Even if your doctor gives you the go-ahead to get regular physical activity, pay attention to signs that may indicate a problem with your health or the pregnancy. Stop exercising immediately and contact your healthcare provider if you have; Decreased fetal movement, dizziness or a feeling you might faint, headache, heart palpitations, calf pain or swelling (which could indicate a blood clot), vaginal bleeding, chest pain, recurring abdominal pain or contractions, fluid leaking (or gushing) from your vagina, shortness of breath (this is common during pregnancy but can sometimes signal a problem such as asthma or fluid in the lungs.)

Benefits of doing exercises during pregnancy :

  • Improve the maternal fitness
  • Reduce glucose levels – blood sugar
  • Helpful to have a good sleep
  • Reduce high blood pressure
  • Increase energy
  • Decrease complications happen during pregnancy
  • Ease the labor

 

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Author:

Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.

Pregnancy Diet – “ Bump and the balanced diet”

It is always recommended to have good nutrition during pregnancy, since it is very important for your baby to grow and develop. When consuming food and drinks you should always think of the life growing inside your tummy. Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy. Eat a variety of foods to get all the nutrients you need. pregnancy_625x350_41448621471Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, beans, corn pasta, as well as fruits and vegetables. Although it’s best to get your fiber from foods, taking a fiber supplement can help you get the necessary amount. Always discuss with your doctor before starting any supplements. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

Vitamins that you need to take during pregnancy

The main vitamins that we need to take during pregnancy are:

  • Folic acid – helps prevent neural tube birth defects, which affect the brain and spinal cord.
  • Calcium – helps prevent pregnant mothers from losing her own bone density as the baby uses calcium for its own bone growth.
  • Iodine – is critical for a woman’s healthy thyroid function during pregnancy. A deficiency in iodine can stunt physical growth, severe mental disability and deafness. Also not enough iodine can lead to miscarriage.
  • Iron

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    healthy-diet-for-pregnant-women-over-40


    Foods to take during pregnancy:

  • Dairy Products – consuming more dairy products will help maintain the necessary amount of Calcium needed.
  • Broccoli and leafy greens – These include fiber, vitamin A, vitamin C, vitamin K, calcium, iron, folate and potassium.
  • Meat – Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.
  • Fish liver oil – The oil is very rich in the omega-3 fatty acids, which are essential for29fishoil-facebookjumbo fetal brain and eye development. Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
  • Berries – These contain water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function.

 

Foods to avoid during pregnancy

  • Alcohol
  • Fish with high levels of mercury
  • Unpasteurized food
  • Caffeine

 

Author:

Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.

 

Maternity Dresses – “ Bump with style”

Being a mother is discovering inner strengths you didn’t know you had and dealing with fears you never knew existed. Also, it’s one of the best things that can happen to a lady in her life. When you’re pregnant, dressing can be a major fashion challenge even for the trendiest mom-to-be because your body undergo lots of changes and you don’t knpregnant_woman_vintage_pregnant_vintage_retro_pregnancy_maternity_test_pregnant_test_book_pregnant-554301ow which clothes in your closet are going to fit. Suddenly, you’re dressing this body that seems totally foreign to you and you have no idea what’s going to look good.

You can spend on your pregnancy clothes depending upon various aspects such as; your lifestyle, your budget, etc. You can also choose clothes according to your professional guidelines, that is if you work in the corporate sector, then you obviously are required to go for the crisp office look. But never compromise your comfort. One of the most crucial factors to keep in mind while choosing maternity or pregnancy dresses is the level of your comfortability while you are wearing them. Your clothing should evolve as your body changes every week.

Different types of dresses to try out during pregnancy period

  • Empire Dresses

Empire waists dresses have become very significant and trendy among most of the pregnant women mainly during the last two trimesters.

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  • Shirt Dresses/Tunic Maternity Tops

These are much more comfortable and you don’t feel that you are pregnant.

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  • Flowy dresses/tops, layered dresses/tops

When you are pregnant being modest is a challenge. You will always have to give priority to the life growing inside the tummy.

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Be conscious about what you wear… Why?

During the maternity period, your body undergoes drastic changes such as; Nausea, vomiting, dizziness, morning sickness and weight gain. Dressing properly is one way to feel relaxed and comfortable. I would say it is a treatment to your mood swings too. After all, who doesn’t cheer up when dressed comfortably? Properly chosen maternity wear will be light on you and give proper support to your growing belly. It will cause less irritation due to sweat and heat. A good pair of footwear will help ease the pain in your legs due to swelling and muscle cramps.

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Pregnancy fashion is now becoming a new trend as more and more celebrities flaunt their baby bumps in designer maternity wear. In the allure of television, expecting women should always remember that people they see belong to the world of fashion. Imitating them and wearing a tight fitted dress/heels or accessories might not just feel bulky but also put you in severe risk.

Who said pregnancy need be nine months in the sartorial wilderness? Pregnancy style can be challenging but you still can make your maternity work for you with right mix of clothing that is safe, comfortable and fashionable at the same time.

 

Author:

Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.

 

 

Postnatal Physical Fitness – “it’s all about being better than you used to be”

During the first few weeks after the delivery, your feelings and emotions play a pivotal role in grooming and developing your baby. Therefore, postnatal physical fitness is essential since you are getting more powerful physically and mentally both. Some people say weight loss is more than a physical challenge, it’s a mental challenge.find-time-to-work-out-shutterstock_100694539When to start doing exercises after the delivery?

Start normal workouts such as walking as soon as you are comfortable after giving birth. Six weeks after giving birth, most changes that occur during pregnancy will return to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly build up to more harder ones.

Moving with the baby

Baby Dancing

dance

Dancing provides a light cardiovascular workout that involves all major muscle groups and improves balance and coordination. It will also elevate your mood, no matter how tired and stressed you might be. You can do this while holding your baby or with the baby in a carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best).

Just put on some music you love and dance, keeping your abs drawn in.

Baby overhead press

  • Straighten your arms upwards without locking your elbows.
  • Pause, then lower your baby to the starting position.
  • Do 10 reps
  • Rest and play, then do 2 more sets.

Baby bench presssq

  • Lie face up on the floor with your knees bent.
  • Contract your abs and squeeze your shoulder blades together.
  • Hold your baby securely and bring him close to your chest.

 

Postnatal exercises will give you the following:

  • Improve your physical and mental well-being.
  • It can help restore muscle strength and firm up your body.
  • Make you less tired because it raises your energy level and improves your sense of wellbeing.
  • Promotes weight loss.
  • Improve your cardiovascular fitness and restore muscle strength.
  • Conditions your abdominal muscles.
  • Improves your mood, relieves stress and help prevent postpartum depression.

Recommended types of postnatal exercises

  • Brisk walking
  • Swimming
  • Aqua aerobics
  • Yoga
  • Low impact aerobic workouts
  • Light weight training
  • Cycling

 

Author:

Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.

Pregnancy Massage – It’s about being good to yourself

Massage therapy is the manipulation of soft tissues of the body including, muscles, connective tissues, tendons, ligaments and joints. According to some university studies it has been demonstrated that massage therapy is very effective during pregnancy. Women who received massage therapy reported decreased depression, less leg and back pain. In the massage group, cortisol levels decreased, fetal activity decreased and the rate of prematurity was lower.

pregnancy-massage

In a study of labor pain, women who received massage therapy experienced significantly less pain and on average, their labor period was 3 hours shorter with less need for medication. An underlying mechanism we have been exploring is that these effects are mediated by increased vagal activity. This likely occurs by the stimulation of pressure receptors that are innervated by the vagal afferent fibers, which ultimately projects to the limbic system, including hypothalamic structures involved in autonomic nervous system regulation and cortisol secretion.

Depressed pregnant women were massaged over a 16-week period using the same protocol (20-min massages twice weekly). Similar to the first study, significant decreases were observed in depression and anxiety, as well as cortisol levels. In addition, pregnancy outcomes were improved, including a reduction in excessive fetal movement that has been noted in fetuses of depressed women. The most important finding was the lower incidence of prematurity.

The use of pregnancy massage can also help reduce the weight on the joints. Like other forms of massage therapy, it may also affthinkstockphotos123904454_1.jpg.CROP.promo-xlarge2ect the flow of blood circulation and lymphatic flow. A regime of massage may also increase the pliability of the skin. This is helpful both during the pregnancy and while the client is in labor. Prenatal massage can be a positive experience. It can help pregnant women emotionally and physically. The massage therapist also needs to communicate clearly with the mother and understand any specific worries or possible problems.

What you get from Massage Therapy ?

  • Tranquil relaxation and reduce stress.together
  • Relief from muscle cramp, spasms, especially in the lower back, neck, hips & legs
  • Enhances the pliability of skin and underlying tissues.
  • Reduce weight absorbing joints.
  • Increase in blood circulation which can reduce swelling.
  • Improve the outcome of labor and eases labor pain.
  • Provides support for the new mother with physical & emotional strains of mothering.

 

Author:

Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.