Strength Training During Pregnancy - Why Moms-To-Be MUST Be Strong!

Most people start an exercise program to lose weight. Of course, this isn’t the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you’re pregnant.


When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it’s an important piece to the puzzle.


But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. This is the one people often forget about. The running (i.e. cardio) craze of the 1970’s is still in the forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean body.


The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!


All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.


Pregnancy strength training will help:


• Reduce back pain
• Increase your energy levels
• Make labor and delivery easier
• Keep you strong and injury free
• Combat postural changes during pregnancy
• Make post-partum weight loss MUCH easier and faster
• Flatten your tummy after delivery




Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.


If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don’t have any complications that could be affected by a pregnancy exercise routine.

Foods to AVOID During Pregnancy


Knowing which foods to avoid (or severely limit) during pregnancy is especially important. It's a time in a woman's life when she should be especially careful to protect her developing baby. Some foods on this list are obvious, like alcohol, but others may come as a surprise.

1. Junks Foods

It will be challenging to find the time to burn off these extra dead calories. Plus they are full of detrimental non-foods that are bad for you and your baby.

"Junk food" includes the usual suspects: fried foods, margarine, soft drinks, sweets, anything made with white flour (crackers, cookies, bread, cereals) and most boxed foods. They contain synthetic vitamin A which is toxic, and best avoided while pregnant.

Do the "ingredient list test" - how long is the list and how many words look like something out of a chemistry text book?

2. Caffeine

It is best to avoid or at least reduce your caffeine intake to no more than 200mg per day. It reduces iron absorption, interferes with normal fetal growth and is associated with lower birth weight and an increased risk of miscarriage.

3. Alcohol

I'm sure it's not a big surprise to avoid alcohol while pregnant. It negatively affects the developing fetus. Enough said.

4. Trans Fats

Trans fats inhibit the conversion of fatty acids needed for fetal brain growth and decrease the fat content of breast milk. Also, it has been found to decrease sperm count.

Do not trust labels that claim products are trans fat free. If a food has half a gram or less per serving than it can be labeled "trans fat free". No big deal? Well, the Institute of Medicine even stated there is no safe intake level for trans fats.

It's not good for you and it's not good for your developing baby. If the ingredient list has the words "partially hydrogenated" it's got trans fat and it is a food to avoid during pregnancy.

5. Artificial and Refined Sweeteners

Artificial and refined sweeteners (like Splenda, Sweet-n-Low, Aspertame, Nutra-Sweet, etc.) are a source of empty calories and a great way to gain too much weight. They can also negatively affect your baby's ability to regulate blood sugar.

Artifical and refined sweeteners can increase your cravings for sugar (causing too much weight gain). So, the more you eat, the more you want to eat and this increases the demands on your body's insulin production (which is also the pathway to diabetes).

A study out of The University of Texas Science Center at San Antonio suggests that the more diet sodas a person drinks, the more likely they are to become over weight.

There's all kinds of information out there about how nasty artificial sweeteners are for you. It is a neurological toxin and can cause headaches and even seizures. Just say NO!

Stick to drinking water (filtered if you can), mineral water or lacto-fermented beverages to satisfy your thirst.

6. Commercial Fried Foods

It's no big surprise that fried foods aren't good for you or your baby. You are just consuming extra calories with out any nutrient benefits. They are also full of trans fat. (see #4 in Part 1 of this article)

7. Food Additives

Food additives (such as MSG) are neurotoxins (bad for the nervous system). I find it rather scary that a study found brain lesions on developing embryos assiciated with MSG intake.

MSG may appear in the ingredient list as: hydrolyzed protein, calcium, sodium casinate, textured protein, citric acid, soy foods, malt flavorings, flavorings, and natural flavorings - so CHECK YOUR LABELS!

As a side note, seasonings all usually contain MSG.

8. Soy

Soy food is a highly processed and refined food. It is also full of things that will block you and your developing baby from absorbing nutrients such as zinc, iron, calcium and magnesium. Consuming it also increases the mothers need for vitamin D.

Soy also contains phytoestrogens (a.k.a plant estrogen) which can negatively impact the fetal development of the reproductive organs and brain.

In recap, the eight foods to avoid during pregnancy are:

1. Junk Foods

2. Caffeine

3. Alcohol

4. Trans Fat

5. Artificial and Refined Sweetners

6. Commercial Fried Foods

7. Food Additives

8. Soy



Making at least some of these changes to your food intake will do wonders for your baby! And, if you can do them all, even better. For information you won't want to miss on eating and exercising for a healthy happy baby, check out our Fit and Healthy Pregnancy Guide.

The Best Pregnancy Diet

“What’s the best pregnancy diet?”

This is one of the most important questions every woman who is pregnant or trying to become pregnant should be asking. It is so important because they are solely responsible for feeding and nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal development (such as brain, nervous and skeletal system) while also giving the mother’s body its needed nutrients. It’s also the one that will curb food cravings and prevent an unhealthy weight gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:


High quality protein (grass-fed meats, eggs from cage free grass-fed chickens)
High quality dairy (raw grass-fed: cheese, cream, milk and butter)
Soaked grains and nuts
Stocks (bone broths)
Organic or locally grown fruits and veggies
High quality fat
Lacto-fermented foods
High potency fish oil
Filtered water


Eating the foods above will provide all the necessary nutrients a mother and developing baby needs such as:


B vitamins
Calcium
Iron
Zinc
Copper
Magnesium
Vitamin D
Healthy omega 3 to omega 6 ratio
Conjugated Linolenic Acid
Vitamin A
Vitamin C
Folate
Cholesterol



This means that you will gain a healthy weight and have less to lose after pregnancy.

Why?

Because by giving your body and baby what is needed, you won’t be tempted to overeat or be a victim to food cravings! And that’s just another reason why it is the best pregnancy diet.

Pre-Natal Vitamins – What the Mayo Clinic Guide doesn’t tell you

The Mayo Clinic Pregnancy Guide has a lot right about what’s important to eat during pregnancy. They speak of how it’s critical to have good eating habits while trying to conceive because major organs form during the first few weeks of pregnancy-before you even know you are pregnant! Without the proper nutrients during this time your baby may be at risk for both short and long-term health issues.

They cover the usual suspects of pre-natal vitamins - calcium, folate, and iron which are indeed important, BUT none of them help with…

…fetal development of lung, visual system, skull, skeleton, kidney …baby brain development
…assistance with utilization of minerals like calcium, water soluble vitamins
…your protein digestion
…your optimal thyroid and immune system function
…your production of sex and stress hormones

What nutrient does all this?

It’s Vitamin A!!

Okay, now you may be thinking you’ve heard vitamin A is that vitamin associated with birth defects.
This claim is inaccurate and based on a study that used questionnaires from 22,000 pregnant women to find out about their eating and supplement habits. Researchers found a high rate of neural crest defects with increased dosages of vitamin A.

But - they did not distinguish between natural and synthetic forms of vitamin A nor did they get lab results for vitamin A blood levels.

Processed foods are fortified with synthetic form of vitamin A.

Also, people can’t be trusted to be good record keepers, so questionnaires are an unreliable way to measure a person’s nutrient intake. Do you remember what you ate yesterday??

Too bad the media didn’t jump all over another study done in Rome, Italy that found no congenital malformations in 120 infants exposed to 50,000IU or more of vitamin A per day.



The real issue is not how much, but what form- synthetic or natural.

The best all natural sources: cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed dairy and meats. Notice that these are all fat sources too. This is Mother Nature packaging the foods in the way your body needs them. Moms always know best!

Home Remedies for Cramping In Pregnancy

Most women will experience cramping in pregnancy, and many will experience different types of cramping at different times during their full term. The good news is that most cramping in pregnancy is perfectly normal and even a healthy sign that everything is on track, and that there are easy home remedies for cramping in pregnancy that you can try.

First – A Warning

Mild to moderate cramping in pregnancy – the kind that is uncomfortable but not unbearable – is normal. Excruciating pain is not! If you’re experiencing very severe cramping, especially if it’s accompanied by bleeding or spotting, seek immediate emergency medical advice.

Abdominal Cramping in Pregnancy

By far the most common type of cramping in pregnancy is abdominal cramping – nearly every woman will experience this – at least during some part of her pregnancy. This abdominal cramping is due to many factors – implantation, round ligament pain, increased pressure on the organs as your baby grows, constipation, and many other factors. There are several ways that you can minimise or treat abdominal cramping during pregnancy:

§ Take it easy. Your body is already under enormous additional pressure when you are pregnant. Don’t invite abdominal pain by not making the effort to take things a little easier.
§ Eating a balanced diet, and drinking plenty of water. Also, remember that because your baby is pressing on your GI tract, heartburn is far more likely, so try to avoid spicy foods that may make it worse.
§ Learn a pregnancy massage technique. Often, gentle massage on the area affected by abdominal cramping during pregnancy, with or without the application of heat or cold, can help to treat the symptoms of pain.

If leaning into the cramps, resting more and therapies like massage don’t help with abdominal cramping during pregnancy, and you’re concerned, speak to your doctor, to find out if there is a treatment available.

Leg Cramps during Pregnancy

Leg cramps, particularly during the second trimester of pregnancy, are another common problem faced by many women. These cramps are caused by a variety of factors, including mineral deficiencies, and by pressure on nerves by your growing baby, and while they can be annoying when they strike in the middle of the night, they’re rarely ever a sign of a serious problem.

In order to prevent leg cramps during pregnancy, you should remember to drink lots of water, and try to take a long, warm, relaxing bath before bedtime. If you do find yourself suffering leg cramps at night, standing up can usually soothe the pain, as can massaging the affected area.



Cramps during pregnancy are a normal part of the changes that your body is going through, and they’re usually nothing to be too concerned about. However, there’s also no reason you should suffer in silence, so why not learn techniques like massage, invest in safe pain killing treatments, and take the time to take care of yourself? You may not be able to eliminate cramping during pregnancy completely, but you can certainly minimise the frequency and severity of your symptoms!

What to Do About Pain during Pregnancy

Just about every woman who is pregnant will suffer from some form of pain during pregnancy during that time. In fact, many will suffer from different types of pain during pregnancy, at different stages of their lives. That’s not intended to scare anyone – it’s just a fact – pregnancy is accompanied by all sorts of aches, pains and discomforts, most of which are entirely worth it!

In this article, we look at how you should approach pain during pregnancy, and what you should do.

The First Step Is Always Speaking to Your Doctor

When you experience pain during pregnancy, if you are in any way concerned, the first step should always be to speak to your doctor. Remember that your pregnancy is making enormous changes in your body and that you can’t always tell what’s normal or not! If you’re in doubt, even a little bit, speak to your doctor. It’s always better to be safe than sorry!

Look for Natural Remedies

There are all sorts of natural ways to prevent and treat pain during pregnancy. The first, and most obvious, is to take it easy while you are pregnant, and not over tire or exert yourself.

The next step in treating pain during pregnancy is looking for natural methods of dealing with ordinary aches and pains. Try pregnancy massage, or use heated or cold compresses. Consider acupuncture, or another alternative remedy, but remember, if you do, these are still treatments, and you should still seek the advice of a professional!

Consider Pregnancy Safe Medications

If you find that you are experiencing pain during pregnancy that you cannot manage or soothe with alternative or natural remedies, then you should remember that there are some medications that are safe for use during pregnancy. These include over the counter painkillers, as well as stronger prescription medications, but again, you should always consult your doctor or a medical professional before using them.

If the Pain Is Sudden or Severe

Generally speaking, ordinary pain during pregnancy is more of a dull ache than a sudden, sharp stabbing pain. If you experience any type of pain during pregnancy that is sudden or severe, it might be a warning of a more serious problem. In that case, it’s always best to seek immediate, emergency medical care. In many cases, the sooner a problem is identified and treated, the more likely it is it can be solved.



If you are suffering from pain in pregnancy, and it’s not something serious or dangerous, remember that you don’t have to suffer in silence! Anything from a home massage to a soothing, warm bath can help treat your pain, and you should always look for ways to make yourself more comfortable! Remember that you, and your baby, are the most important people in your life right now, and you both deserve to be comfortable and happy!

Common Early Pregnancy Pains

If you thought that the early months of your pregnancy would be idyllic, and that you would sail through them in a golden glow of happiness, the reality was probably somewhat of a shock! Most women are surprised at the frequency and severity of early pregnancy pain, but while it is surprising, it is usually nothing to be overly concerned about. Here are a few symptoms of early pregnancy pain that many women experience:

§ Cramping. Many women experience cramping, similar to menstrual cramps, for the first few months of their pregnancy. Gentle massage can usually soothe the problem, and it is usually caused by what is known as implantation cramps.
§ Breast tenderness is another of the most common types of early pregnancy pain. In fact, breast tenderness and swelling is often one of the first symptoms that alert women to the possibility that they may be pregnant!
§ Headaches, due to changes in hormone levels, are also common early pregnancy pains, as are pelvic pain, and backache.

All of these are normal, common signs of early pregnancy pain, and they are experienced by many women who are in their first trimester of pregnancy. If you are experiencing these types of symptoms, and you are unsure what to do, here is your checklist:



§ Have a pregnancy test done! If you have not already confirmed that you are pregnant, then it is important that you do! These signs may be normal during pregnancy, but if you are not pregnant, they could be a sign of something more serious!
§ Once your pregnancy is confirmed, try not to panic about this type of early pregnancy pain. They will usually disappear within a month or two, and you will start feeling just fine during your second trimester, if you are like most women!
§ Stock up on pregnancy safe painkillers, reduce your exercise levels for a while, rest more, and learn pregnancy massage techniques. Remember that early pregnancy pain is replaced by different mid pregnancy pain, and then by late pregnancy pain, so learning to deal with aches and pains is all part of being a mom to be!

Even though early pregnancy pain is normal, you should

Tips for Reducing Stretch Marks via Massage

The fact is, most women who are pregnant, will get stretch marks to some degree. It is a natural part of the process of your skin expanding rapidly, and contracting just as rapidly.

However, you do not have to do nothing about them. There is growing evidence that reducing stretch marks via massage is a great therapy, and while massage cannot prevent them entirely, it can certainly lessen their severity. Here is what you should know:

§ Reducing stretch marks via massage is about not only the massage and stretching of your skin. It does also about stimulating blood flow to your skin, and that can be achieved very easily, by using a loofah or sponge to brush your skin gently when you bath or shower.
§ If you start the process of reducing stretch marks via massage early in your pregnancy, you can actually help the skin to stretch slowly and gently, and reduce the likelihood of deep, heavy marks.
§ Using a moisturising lotion or oil, such as cocoa butter, tissue oil or vitamin E oil can all help in your efforts of reducing stretch marks via massage, and it is even helpful after your baby is born. Experts say that these creams and lotions are most effective while the marks are red or purple though, so do not wait!
§ In addition to reducing stretch marks via massage, make changes to your diet that improves your skin. Eat more zinc rich foods, and include foods that are rich in vitamin A, E and C. Remember that too much vitamin A can be dangerous for pregnant women, so always speak to your doctor, or a nutritionist, before you start taking any supplements.
§ If you have made the effort, and have been actively trying to practice reducing stretch marks via massage during and after your pregnancy, then there are laser and other cosmetic treatments available that can further reduce the appearance of stretch marks, and give you skin that is almost as smooth as it was before your pregnancy.




Remember that you should always speak to your doctor about changes to your diet during pregnancy, and that you will need to learn pregnancy massage techniques to practice this sort of massage safely. Also, remember that even if you practice massage religiously, make dietary changes, and opt for cosmetic procedures, there is still a chance that your skin will not look completely the same as it did before your pregnancy.

Try to focus on what your stretch marks are a symbol of – the miraculous little person that you carried for nine months! That way, even if there are still traces of stretch marks on your skin later on, they will be a source of pride, rather than shame.

Tips for Dealing with Pregnancy Back Pain

For nearly every woman out there, there is just no getting away from pregnancy back pain. At some point during your pregnancy, you are going to suffer from back pain, which will range from a mild ache to a constant pain. The good news is that there are several great ways to deal with pregnancy back pain healthily.

Posture

The most important thing you can do to combat pregnancy back pain is to make sure that you pay close attention to your posture. Stand up straight, do not lock your knees, and aim for a wide stance, which gives you the maximum support. When you sit, make sure that your back is properly supported, and use a pillow if you have to.

The Right Shoes

Sorry ladies, but there is overwhelming evidence that high heels and pregnancy back pain go hand in hand. For the duration of your pregnancy, make sure that you stick to sensible shoes, and you should find that you have much less pain.

Be Careful When Lifting

Lifting anything very heavy is an automatic no no when you are pregnant; however, if you must lift any object, make sure that you lift with your knees, rather than your back. That is not only important advice for pregnancy back pain, but for any type of back pain!

Sleep Comfortably

Even if you usually sleep on your back, if you want to avoid pregnancy back pain, you are going to have to resign yourself to sleeping on your side – preferably with a pillow between your knees. Lying on your back puts unnecessary pressure on your spine, and that is why your back aches!

Massage

Pregnancy massage, particularly when combined with heat or cold, is a very effective, all natural treatment for pregnancy back pain, and it is easy to do at home. Get your partner involved, and have him gently massage your lower back area, to soothe the tired muscles.

Exercise Gently

For many women, the idea of exercising while they are suffering from back pain is unthinkable, however, gentle exercise, like walking or stretching, can help to strengthen your back and abdominal muscles, and lessen your back pain. Even a pregnancy yoga class can help to keep your muscles strong enough to support the added weight of your baby.



Aside from all of these methods of preventing and treating pregnancy back pain; there are also pregnancy safe painkillers you can take for very severe pain. Your doctor should be able to recommend a brand and dosage. There are also alternative therapies, like acupuncture, that can help to soothe a sore back. Whatever you choose though, remember that your back pain is a direct symptom of your pregnancy, and that in a few months, when your baby has been born, it will have disappeared, and you will feel as fit as a fiddle again.

What Is Round Ligament Pain During Pregnancy, and How Do You Deal With It?

Many women discover, as they move into the final stage of their pregnancies, that the aches and pains they have already suffered were not the only surprises their pregnancy had in store for them! Round ligament, pain during pregnancy usually begins later on in your pregnancy, and it can be a constant source of mild to excruciating pain. In this article, we look at what round ligament pain is, what you can do about it, and whether it is a cause for concern.

What Is Round Ligament Pain During Pregnancy?

To understand what round ligament pain during pregnancy is, we first need to understand what round ligaments themselves are. These ligaments are the structure that keeps the uterus suspended in position under normal circumstances. During the later stage of pregnancy, those ligaments soften, due to hormonal changes in the body, and with the added weight of your growing uterus and baby, they can be stretched even further, which is painful.

What Can You Do About Round Ligament Pain During Pregnancy?

Unfortunately for most women, unless you are suffering from an extreme case, associated with endometriosis or another serious condition, most doctors are unwilling to perform corrective surgery for cases of round ligament pain during pregnancy.

Getting plenty of rest, doing a little gentle exercise every day, practicing pregnancy massage techniques (particularly combined with warm or cold compresses), and a mild, pregnancy safe analgesic or pain killer is the only solution for round ligament pain during pregnancy for most women. Some women find that bracing themselves when coughing, sneezing, or otherwise exerting their abdominal muscles also helps.

You will quickly find, if you are suffering from this problem, that strenuous exercise or exertion only makes it worse, so make sure that you take the final months of your pregnancy extra slow if you are suffering from this problem.

Is Round Ligament Pain During Pregnancy Dangerous?

Round ligament pain during pregnancy is painful, uncomfortable, and very unpleasant, and it can make the last few weeks or months of your pregnancy very unpleasant. However, it is not, in itself, a dangerous condition. It will slow you down a little for a while, but it is not dangerous for you or your child.

That having been said, if you are suffering from abdominal or pelvic pain, you should always refer to your doctor, for a concrete diagnosis of RLP. There are many other conditions with similar symptoms, that can be dangerous, and self-diagnosis is almost impossible.



Once you have got a diagnosis from your doctor, and a confirmation that you are, in fact, suffering from RLP, you can start practising pregnancy massage techniques, resting more, and using pregnancy safe painkillers to soothe the pain.

The good news is that in most cases, RLP that is caused by pregnancy will disappear on it’s own within a few days or weeks of giving birth, so be patient, and you should be just fine.

Pregnancy Pain: How to Tell What is Normal, and What is Not

If there is one thing that scares any expectant mom, it is pregnancy pain. Even minor aches and pains are enough to send us running to the doctor, and while it’s usually nothing more than a normal part of pregnancy, we do it every time, simply because we want to make sure our baby is born healthy.

Often, however, it is possible to tell by the type of pregnancy pain, and the circumstances that surround that pain, whether it is something normal or not. Here are a few questions you should ask yourself when you experience pregnancy pain:

§ How severe is the pain? In most cases, if pregnancy pain is mild, it is probably just a normal part of carrying a child to term. However, if the pain you are experiencing is severe or extreme, then there is a chance it is something more serious.
§ What was the onset like? In many cases, pregnancy pain that comes on slowly and gradually is just your body’s natural progression from one stage of pregnancy to another, and nothing to be overly concerned about. If, however, your pregnancy pain came on suddenly, without any warning, then it is probably a sign that something is amiss, and definitely worth a trip to the doctor!
§ How does it respond to treatment? There are many treatment options for pregnancy pain. For instance, if you have backache, you might try massage. If the backache responds to massage treatment, then it is probably only a normal symptom of pregnancy. If it does not, it may be a sign of something more serious.
§ Are there other symptoms? Pregnancy pain on its own, such as mild cramping, is usually not something to be overly concerned about. If it is accompanied by bleeding, nausea, dizziness or swelling, however, it could be something more serious, and you should seek emergency medical care.
§ Have you been overdoing it? Many women, especially in our busy modern world, try to continue with their normal lives, working, looking after other children, socialising and more, even when pregnant. Over exerting yourself, standing too much, or just plain fatigue, can trigger the onset of pregnancy pain. Ask yourself whether you have been over exerting yourself, and try a home treatment like massage. If you have not been over doing it, and home treatment does not lessen the symptoms, then it is a good idea to visit your doctor.

Some types of pregnancy pain, like round ligament pain during pregnancy, can be excruciatingly painful, but are actually quite benign, and not harmful to you or your baby. In other cases, pain can be a symptom of something that is potentially dangerous.



It is always wise to ask yourself the questions listed in this article, but if you are still concerned, to seek a medical opinion. It is better to overreact about nothing, and feel silly about it later on, than it is to ignore a problem because you think it is nothing, only to suffer complications later on.

Make sure that you learn techniques like massage for pregnancy pain early on in your pregnancy, and that you have painkillers and safe medications on hand, but never just ignore pain. Take action, and be safe, rather than sorry.

Alternative Remedies for Pregnancy Relief

Most moms to be know that when it comes to pregnancy relief from symptoms, it is not as easy as simply going to the drugstore, and taking some pills. Many medications are unsafe for expectant mothers, but what do you do if you need pregnancy relief?

The answer, for many moms to be, is to look for alternative remedies for pregnancy relief. In this article, we look at what some of those alternatives are, and what you need to know.

Herbal Remedies

A great choice, for many women seeking pregnancy relief, is to turn to herbal remedies. Many herbal remedies, such as valerian root (which is used as a sleep aid and mild sedative) are considered safe for use during pregnancy. However, while many herbal remedies are considered safe, there are also those that are not. Make sure that you consult an herbalist before trying any herbal preparation during pregnancy!

Meditation

Many expectant mothers find that relaxation techniques, like meditation, help to relieve stress and anxiety, and as a result, help to lessen the symptoms associated with pregnancy. Just taking quiet time, to relax and do nothing, is sometimes all you need to recharge your batteries – especially when you are pregnant!

Acupuncture

Acupuncture, an ancient form of Chinese medicine that uses needles placed on specific meridians in the body, is generally considered safe for pregnant women, when practiced by a trained acupuncturist. This type of treatment can be used to treat pain and many of the other problems that women seek pregnancy relief for, but it can also be dangerous if done incorrectly. Only ever, have acupuncture done during pregnancy by a trained professional!

Massage

Massage during pregnancy can bring all sorts of pregnancy relief, from treating backache to helping with relaxation. Done correctly, it can also help to relieve headaches, fatigue, swelling, constipation and stretch marks, as well as other symptoms associated with pregnancy. Massage is one of the safest alternative treatments for pregnancy relief to try at home, provided you know the correct massage techniques.

Hydrotherapy

Hydrotherapy, using either warm or cold water or compresses, has been used successfully to treat a variety of pregnancy related aches and pains, and to provide general pregnancy relief. It is often used in conjunction with massage, and it is usually easy and safe to try at home.

No matter which of these alternative treatments for pregnancy relief you choose, they are generally safe, and beneficial, when done correctly. They are also all relaxing and soothing additions to your pregnancy routine, and can be used even if you are not suffering from a particular complaint.



Always remember, however, that when you are pregnant, any illness or ailment you might have should be referred to your doctor, as treatment is often more complex and difficult than it would be otherwise. Your doctor should be able to advise you whether you need conventional medical treatment, or whether one of the alternatives listed here will suffice.

Pregnancy Massage: Warning Signs

Pregnancy massage can be a great way to treat pain, enhance relaxation, and bond with your partner. However, there are certain circumstance when pregnancy massage should be avoided, and there are certain symptoms you should be on the look out for.

If you are already practicing pregnancy massage, or want to start, then these are the warning signs you should watch for:

§ Preterm rupture of the amniotic sac. If you are practicing pregnancy massage, and you experience ‘wetness’ similar to your water breaking, it may be a medical emergency, and you should seek immediate medical attention.
§ Early onset of contractions. In some rare cases, improper stimulation due to pressure on the abdomen may cause premature contractions. If you experience this, at any stage between 20 and 37 weeks, seek immediate medical attention.
§ Excessive swelling. Pregnancy massage can be used to treat normal swelling associated with pregnancy, but excessive swelling can also be caused by a condition known as pre-eclampsia, which is potentially lethal. Make sure that any excessive swelling is checked by a doctor, and do not rely on massage to make it go away!
§ Bleeding. Whether you practice pregnancy massage or not, any bleeding during pregnancy is a cause for concern, and should be reported to your doctor.
§ Severe nausea or vomiting, particularly during the second or third trimester.
§ Severe headaches, fainting or dizziness, which could indicate a drop in blood pressure.
§ Sharp or burning abdominal pain.

Many of these pregnancy warning signs can occur in women who do not practice pregnancy massage at any stage during their pregnancy, but if you are practicing massage, and you experience any of these symptoms, it’s always best to seek emergency medical care.

It is also a good idea to learn how to practice pregnancy massage safely if you plan to do it at home, as there are certain pressure points, and areas on the body, that should be avoided.



The good news is that pregnancy massage, and similar therapies, can actually help to make you more aware of the changes taking place in your body. That, in turn, can make you, and your partner, more likely to pick up on any potential problems earlier, and in the vast majority of cases, the earlier any complications are discovered, the easier, and more successfully they can be treated.
As with anything associated with pregnancy, the key to successful massage during pregnancy is to understand how it works, exercise caution, remain relaxed and calm, and avoid harmful substances or circumstances. Make sure that you get some form of training, or do some research about pregnancy massage before you get started, and you should find that it is the perfect way to treat many of the complaints experienced during pregnancy.

When practiced correctly, this type of massage is completely safe, and beneficial, so if you are thinking about making massage a part of your pregnancy, go for it!

How to Practice Home Massage Techniques When Pregnant

More and more women are turning to alternative treatments for the aches and pains associated with pregnancy. This is largely thanks to a growing knowledge base, which tells us that alternative treatments are safer, for you and your baby.

Home massage is one of those types of treatment, and if you are interested in practising home massage while you are pregnant, then there are a few things you should know before hand.

Speak to Your Doctor

There are specific conditions that you may have while pregnant, that make some or all forms of home massage dangerous or unsafe.

If you’re considering making home massage a part of your ante natal treatment, make sure that you speak to your doctor first, and rule out all of those conditions first. It is always best to be safe, rather than sorry, and while home massage during pregnancy is usually perfectly safe, you need to be sure before you start!

Learn Proper Techniques

Home massage during pregnancy is not as simple as it is at other times. There are certain areas of your body that should be massaged in certain ways and specific techniques that should, and should not be used.

There are online courses, as well as real world training programs, that can help you to practice home massage during pregnancy safely, and with maximum benefit to you and your baby, and it is always a good idea to make sure that you know what you are doing before you incorporate it into your pregnancy routine.

Equip Yourself

If you are planning to make home massage a part of your pregnancy routine, then there are specific types of equipment and materials that can be useful. Heating and cooling pads, pregnancy safe massage oils and lotions; a firm and stable massage surface and other items are all things that you might like to consider. There are, of course, also many items that you probably already own that can be incorporated into home massage during pregnancy, and it need not be an expensive or difficult process.

Enlist Your Partner

During the early stages of your pregnancy, it may be possible to practice home massage techniques yourself, however, as you progress through your pregnancy, that will become more difficult. Enlist your partner’s help to massage your back, abdomen, and other areas of your body that you cannot reach. Not only does this make home massage during pregnancy easier, and more comfortable, but it allows your partner to become involved in the process of pregnancy, on a physical level.



Home massage is a great form of relaxation and therapy, as well as an effective treatment for many aches and pains, and it is a good idea to include it in your pregnancy routine from early on. Make sure that you do so safely, and that you stop if you notice any adverse or worrying effects and it should be a great way to relax and enjoy your pregnancy more.

What To Expect From A Twin Pregnancy: ABC’s Of Multiple Birth

Imagine wishing and trying for one baby and ending up with two! Statistics show that there has been an increase in twin pregnancy the past few years and this short guide should answer any questions you have to giving birth to multiples!

How do twins begin?
There are two kinds of twins: identical twins and fraternal twins. In the case of identical twins, the egg is fertilized and then splits into two cells. Each cell carries identical DNA and so both children will look exactly the same with only slight differences such as height or birthmarks. Fraternal twins are not identical. Instead of having one egg that splits into two, there are two eggs that are fertilized by two different sperm at the same time so they could be of two different sexes with different physical characteristics.

Early signs of twin pregnancy
An early sign of twin pregnancy is excessive morning sickness and extreme fatigue. Morning sickness is common with all pregnant mothers but those who are giving birth to multiples tend to experience more morning sickness than usual. Exhaustion is another early sign of twin pregnancy. Again, it is not uncommon for pregnant women to be more tired than usual but those who are having twins tend to undergo enhanced exhaustion. Twins are hereditary and so if you are feeling excessively tired, are often nauseous and twins run in your family, you very well could be giving birth to multiples!

Twin pregnancy facts
With twins, you’ll have to prepare for double the trouble! This means you will probably be gaining more weight than with a single pregnancy. Due to this extra weight, a pregnancy with twins can often be more uncomfortable – severe exhaustion, stronger backaches and headaches, etc. So get plenty of sleep and rest. Try a pregnancy massage, a great stress reliever to those giving birth to multiples. Also be prepared for a possible c-section, as with multiples this is the more common way of giving birth. Because a twin pregnancy is considered a high risk pregnancy, you will probably need to consult your obstetrician more often than if you were having a regular pregnancy. Do not be fazed as this is quite common with twins.

Having a twin pregnancy is most certainly a mixed blessing. Whilst having two children is an amazing experience, the pregnancy itself can be tough so make sure to take care of yourself.