Health Tips for Today - Health and Wellness "Epigenetics"

Health Tips for Today - Health and Wellness "Epigenetics".
Your health care before conception positively affects genetic expression of your baby. By optimizing nutrition and nutrient status via vitamins and minerals we can contribute to the raising of exceptionally healthy individuals, whose genetic blueprint has been created in an optimally healthy environment. This is the greatest gift a parent can offer their child. The chance to change the health of future generations.

Epigenetics (literally “above genetics”) is an exciting new area of research which shows that even genetic defects can be prevented through nutrition. In other words we can, through nutrition, actually prevent genetic defects, by acting on the trigger in the fetus, and shutting down the defective gene. Health Tips for Today - Health and Wellness "Epigenetics".

1 in 4 major cardiac defects are preventable by periconceptual multivitamin supplementation – but only if started before or during the 1st month of pregnancy.  

Research demonstrates that maternal nutrition during preconception, pregnancy and lactation can directly affect genetic function in offspring. Even better, this can then affect successive generations. This finding shows that diet can affect gene expression and that can be heritable. Health Tips for Today - Health and Wellness "Epigenetics".

Overweight or obese women with a BMI > 31 have 30-40% greater risk of having a baby with a major birth defect.

By treating the health issues of the mother during pregnancy and encouraging the mother to achieve optimal metabolic function while the baby is in utero, we can affect the child’s likelihood of manifesting the same genetic predispositions.

Participating in a preconception health plan that is tailored to prevent specific genetic predispositions, can assist in achieving the best possible pregnancy outcome for both mother and baby. Health Tips for Today - Health and Wellness "Epigenetics".

Eggs take 100 days to mature and sperm takes 116 days to generate.

The four month period preceding conception, will dictate the health and viability of both egg and sperm. Infertility largely results from environmental and dietary toxicity, nutritional deficiencies, age, stress, infection, and immune dysfunction.

Preconception detoxification, supportive nutrition and supplementation can dramatically affect pregnancy outcome, and postpartum recovery. If you are planning on becoming pregnant or have experienced fertility issues, considering a preconception health plan may be the best gift you could give your family. Health Tips for Today - Health and Wellness "Epigenetics".

Please read our previous post Health Tips for Today - Healthy Meal Ideas to Lose Weight
Also some of our related post Health Tips for Today

Health Tips for Pregnant Women - The Dos and Don'ts

Health Tips for Pregnant Women - The Dos and Don'ts. Ask almost any pregnant woman about eating for two, and she'll probably tell you this: It's not quite as easy (or as much fun) as it seems. Nausea and vomiting can make it hard enough to eat for one, let alone two; pregnancy restrictions can make consumption a somewhat complicated prospect (which tuna is the safe tuna again?); and while eating extra might seem nice, it definitely doesn't mean eating extra Ho-Hos and cookie dough.

Almost all women gain weight when they're pregnant. They're supposed to. A pregnant woman has greater energy requirements and has to eat enough to provide all the nutrition both she and her growing child need. Most practitioners recommend 300 extra calories per day starting out (more in the last trimester) and an average 25 to 35 pounds (11 to 15 kilograms) of weight gain over the entire pregnancy. The source of those additional 300 calories matters. Pregnancy nutritional requirements are pretty specific and relate to the needs of both a pregnant body and a new, developing one.

Some of the dos and don'ts of a pregnancy diet are a sure thing, others are educated guesses, and some are controversial. One thing nearly all pregnant women and their doctors can agree on, though, is that erring on the side of caution is the way to go. In this article, we'll look at some areas of a diet that require high caution, some foods that are essential for a growing baby, and some nutritional additions that may help with some of pregnancy's rougher side effects.

Avoid Alcohol

Some people say it's different in Europe specifically, that French women drink wine when they're pregnant and no one gives it a thought. But in fact, many European countries are coming around to the American point of view: that no amount of alcohol is safe during pregnancy
Alcohol is a drug, a depressant that slows the actions of the central nervous system. In the 1970s, American researchers coined the term fetal alcohol syndrome, or FAS, to describe the collection of birth defects that can result from prenatal alcohol consumption. FAS includes low birth weight, mental retardation, small stature and a spectrum of learning disabilities and emotional problems.
Is two drinks a week OK? One drink a day? The fact is, no one knows if there's an amount of alcohol that's perfectly safe and, if there is, what that amount is. The only truly safe approach is to save up the wine to toast the baby's birthday.

No Excessive Caffeine

Health Tips for Pregnant Women - The Dos and Don'ts. No one said pregnancy was easy  no more wine with dinner, no more good night's sleep, no more seeing your feet. But no more morning coffee? Really?
A restriction on caffeine can make the most conscientious mom-to-be a little shaky. This pregnancy "don't" is less absolute than the previous one, though it's more like a "mostly don't."
Caffeine is a stimulant drug that has been linked to miscarriage and low birth weight. It's also a diuretic, which causes dehydration, a condition pregnant women should avoid like the plague.
It's not entirely clear just how much caffeine it takes to trigger adverse effects. If possible, pregnant women should avoid it altogether. That's pretty hard, though, since caffeine isn't just in coffee it's also in tea, chocolate, soda, some protein bars and other common foods. Even decaf coffee has a little bit of it.
Short of abstinence, the best route is moderation: Many experts recommend limiting caffeine consumption to less than 300 milligrams a day, which is about two cups of regular coffee or two shots of espresso

Do not Eat Raw Meat, Eggs and Dairy

Any time we eat a raw or under cooked animal product an over-easy egg; raw eggs in cookie dough or mousse; unpasteurized goat, feta or Roquefort cheese; beef carpaccio, and, of course, sushi. We risk ingesting harmful bacteria that could make us sick. It's part of eating, and the chances of eating food contaminated with something like E.coli is pretty slim.
The risk changes, though, when pregnancy comes into the picture. For someone who loves, say, salmon nigiri, the slight risk of getting sick is worth it. For someone who loves salmon nigiri and is carrying a child, the risk changes, because if mom-to-be gets sick with something like E.coli, salmonella, listeriosis or Campylobacter jejuni poisoning, it could lead to pregnancy complications, like miscarriage, or a very sick newborn baby. It's also dangerous for a pregnant woman because her immune system is suppressed (that's why flu is a greater danger, too).
It's best to avoid raw and undercooked animal products, along with deli meats, which can also contain pathogens, for the entire pregnancy to reduce the risk of acquiring foodborne illness.

Get Away from High Mercury Fish

What goes up as industrial pollution comes down as, among other things, methylmercury in bodies of water. When our seafood swims in that contaminated water, it turns into mercury in our food supply.
In adults, the relatively small amount of mercury found in fish isn't a big deal. Our bodies can get rid of it. But in a developing fetus, the mercury in a few weekly albacore-tuna sandwiches has the potential to damage the nervous system. But here's where it gets tricky, because avoiding all fish during pregnancy is a bad idea. When it comes to seafood in a pregnancy diet, it's all about selectivity.
The big predator fish typically contain the most mercury (they've been feeding on all the other, smaller mercury-contaminated fish, and they live longer). This includes tilefish, swordfish, King mackerel and shark . It's best to avoid these fish completely.
Albacore tuna tends to be higher in mercury than canned "light tuna." If you can't live without albacore, limit consumption to 6 ounces per week (about one serving).
For other fish, limit consumption to 12 ounces per week. Shrimp, crab, salmon, tilapia, light tuna, anchovies and catfish are good choices. This should keep the mercury level safe for a developing baby.
Since it's best to err on the side of caution, the obvious question is, why not eliminate fish from the pregnancy diet?

More Omega-3s

Fish contain something essential to human health and development: omega-3 fatty acids. They contribute to, among other things, brain and heart health, and they're especially important to the developing brain and heart of a fetus. The human body cannot make omega-3s. People have to get them from outside sources, and one of the richest sources is fatty fish.
Health Tips for Pregnant Women - The Dos and Don'ts Coldwater seafood such as salmon, lake trout and sardines are excellent sources of omega-3s, including one of the most important ones for a growing fetus (and baby, for that matter), called DHA. Fish oil supplements containing DHA are a possibility during pregnancy, but they do have side effects for some people, like excessive burping or nausea, which pregnant women already may have trouble with.
Some nonfish sources of omega-3s include walnuts, eggs and flaxseed. They don't have nearly as much as fish, though. Two 4-ounce servings of low-mercury, cold water fish per week should take care of the omega-3 requirement.

Eat Whole Grains

During first-trimester nausea (or whole-pregnancy nausea, for the unlucky ones), carbohydrates like pasta, bread and crackers can be lifesavers, calming a reeling stomach. Happily, they're also an essential part of a nutritious pregnancy diet.
Carbohydrates are excellent sources of energy and often fiber. But we're not talking white bread, cake and regular pasta here -- those are simple carbohydrates and aren't the most nutritious.
Pregnant women (and everyone else) should aim for complex carbohydrates, specifically whole grains -- six to 11 servings per day. That includes whole-grain cereal, barley, whole-wheat bread and pasta, sweet potatoes, oats and bran. These foods provide not only much-needed energy but also, in many cases, healthy dietary fiber. Such fiber has digestive benefits that can be of particular importance for pregnant women: Fiber can help ease constipation and reduce the risk of preeclampsia.
Some whole-grain cereals also contain folic acid, which is essential during pregnancy.

Fruits and Vegetables Fans

As important as fruits and vegetables are to the non pregnant person, they're even more so to the pregnant woman.
The vitamins, minerals and antioxidants provided by things like strawberries, spinach and sweet potatoes are a crucial part of any pregnancy diet. The options for getting the minimum five to six servings a day (combined) are endless. For vitamin C (oral health and bone growth), look to oranges, strawberries, broccoli or tomatoes.
For folic acid, a B vitamin required in high quantities (at least 0.4 milligrams a day) for blood and protein production and to reduce the risk of neural-tube defects like spina bifida, look to leafy greens, peas and dark yellow fruits and veggies (along with legumes, veal and fortified cereals).
For vitamin A (eyesight, healthy skin and bones), sweet potatoes, spinach and sweet potatoes are excellent choices.
That's just the beginning of the variety of vitamins and minerals that should be incorporated into a pregnancy diet.

Calcium Power

Most people know that babies need milk. It turns out, so do fetuses and their hosts.
Calcium is essential for healthy teeth and bones. That goes double (or triple) for developing teeth and bones. Plus, high-calcium foods like milk, cheese and yogurt (and sardines and spinach) can help with pregnancy problems like water retention and, in the case of yogurt, yeast infections.
The recommended daily pregnancy intake of calcium is about 1,000-1,300 milligrams, or at least four servings. Low-fat dairy is the ideal way to obtain this calcium, since full-fat dairy has quite a lot of fat, and pregnant women (like everybody else) should moderate fat intake.
On an interesting side note, women who are trying to get pregnant might want to stick with the full-fat versions consumption of low-fat dairy products has been linked to decreased fertility.

Good Protein

Health Tips for Pregnant Women - The Dos and Don'ts. Pregnant? Time to load up on protein like a bodybuilder.
You're building a body, after all, and protein is your source for the amino acids that build cells. It's also essential for blood formation. While non pregnant women need about 50 grams of protein each day, pregnant women need 70 grams a significant increase that may take some effort to accomplish.
The highest protein needs come in the second and third trimesters, when baby-body growth is matched only by mommy-body growth. For the necessary two to three servings per day, look to lean meats, fish and poultry; nuts (including peanut butter); low-fat, pasteurized dairy; and foods like eggs, soy and beans.
In your lean meats, you'll also find added bonuses like iron, vitamins B6 and B12, and, if you go for fish protein, omega-3 and omega-6 fatty acids.
Up next: tying it all together.

Drink Water

The first rule of pregnancy is: Drink water. The second rule of pregnancy is: Drink water. The third rule of pregnancy is: Drink water.
Actually, there are a lot of important rules no alcohol, cigarettes or skydiving, for instance but you get the point. Water is one of the most important things a pregnant woman can put in her body. Water carries all of the nutrients she consumes to the cells, where they are absorbed into the body. In effect, without water, none of the other musts on this list will do much good.
Also, since dehydration can trigger early labor, water helps a pregnancy get to term.
Most experts recommend at least 64 ounces of water per day, or about eight glasses or 2 liters. More than that is even better. And for each cup of coffee (with caffeine) or hour of light exercise, add 8 ounces of water.
Health Tips for Pregnant Women - The Dos and Don'ts. It's tough to keep track of exactly how much you're consuming when you have baby on the brain. So with one of those many glasses of water you'll be drinking, be sure to take a prenatal vitamin, too. It'll assure you're getting everything you need, just in case your healthy eating leaves you a little short.
For more information on pregnancy nutrition and related topics, look over the links on the next page.

Check my previous posting Health Tips for Students - Being Away From Home

Eating Healthy Throughout Pregnancy

Eating Healthy Throughout Pregnancy

Eating Healthy Throughout Pregnancy

Starting off your with a healthy well
balanced diet is the most effective factor you do for yourself
and your baby.  This approach, you may solely need to form
a few adjustments during your pregnancy.

Your first trimester
If you find it robust to take care of a balanced diet
during your 1st trimester, you'll be able to rest assured
that your not alone.  Due to queasiness, some
girls will eat all of the time and gain a lot of
weight in the process.  Other women have trouble
getting food down and subsequently lose weight. 

Preventing malnutrition and dehydration are your
most vital factors throughout initial trimester. 

Calories
When you are pregnant, you need to consume around
300 calories additional than usual every day.  The simplest
approach to travel regarding doing this is taking note of your
body when you are hungry.  You should attempt to eat
as several foods as doable from the bottom of the
food pyramid.

If you gain weight too slow, try eating tiny
meals and slightly increase the fat in your diet.
You ought to continuously eat when you're hungry, as you
are now eating for 2 instead of one.

Calcium
By the second trimester, you'll would like around 1,500
milligrams of calcium every day for your bones and
your baby', that is a lot of than a quart of milk.
Calcium is something that's missing from many
diets.  Along with milk, different nice sources for
calcium embody dairy product, calcium fortified
juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is
a standard pregnancy drawback.  You'll be able to realize fiber in
whole grains, fruits, and even vegetables.  Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your
protein intake is not normally a downside for girls
who eat a healthy diet.

Iron
A lot of ladies will begin their pregnancy off with
a little bit of iron deficiency.  Smart sources of iron
include dark leafy green vegetables and meats.  Iron
supplements should be avoided, as they will cause
internal symptoms like cramping, constipation,
or diarrhea. 

Vitamins
Seeing as how you get a majority of the vitamins you
need in your diet, you may need to discuss prenatal
vitamins together with your doctor.  Folate is one in every of the most
necessary, and if you're obtaining enough of it, you
could be ready to avoid vitamins all along - just raise
your doctor to form certain.Becoming A Healthy Eater

Being a healthy eater needs you to become both
educated and smart about what healthy eating
truly is.  Being food good isn't concerning
learning to calculate grams or fat, or is it
concerning finding out labels and counting calories.

Healthy eating is all about balanced and moderate
eating, consisting of healthy meals at least
three times per day.  Healthy eaters eat many
completely different types of foods, not limiting themselves
to 1 specific food type or food group.

Eating healthy needs quite a bit of leeway.  You
would possibly eat an excessive amount of or not enough, consume
foods that are sometimes more or less nutritious.
However, you ought to continually fuel your body and
your brain regularly with enough food to keep
each your mind and body sturdy and alert.

A healthy eater may be a smart problem solver.  Healthy
eaters have learned to take care of themselves
and their eating with sound judgement and creating
wise choices.  Healthy eaters are invariably aware
of what they eat, and understand the impact that it
will have on their bodies.

When somebody is unable to require control of their
eating, they're conjointly seemingly to urge out of management
with other aspects of life in addition.  They might
finish up spending too much, talking an excessive amount of, even
going to bed later and later. 

You must perpetually keep in mind that limiting food
in any way is usually a dangerous thing.  Healthy eating
is a means of life, one thing that you'll be able to do to
enhance your body or your lifestyle.  If you've
considered creating your life higher, healthy
eating is simply the place to start.  You will build
life easier for yourself, those around you, and
even your family. 

18 Sign & Symptoms Of Pregnancy

Missed period is not the only sign of early pregnancy. In fact, when you consider yourself still menstruating though, does not mean that when you're not pregnant. So, what are the early signs of pregnancy specific shows that you really pregnant? Melissa Goist, MD, clinical assistant professor of obstetrics and gynecology at Ohio State University Medical Center, said that soon after conception, your body will produce a number of hormones of pregnancy. These hormones are responsible for some of the changes in your physical condition, even before your pregnancy is detected by the test pack.

The main sign of pregnancy is not menstruating approximately 2-3 weeks after conception. However, the absence of menstruation (amenorrhea) can also be caused by other things. To be sure, the urine test should be done so that the doctor can estimate the approximate day of birth counted since the first day of the last menstrual cycle.In addition to not menstruation (amenorrhea) there are early signs that also need to be considered, such as nausea, vomiting or so-called morning sickness, changes in appetite, changes in the breasts, and fatigue. Below you can read entire symptoms.

Signs & symptoms of pregnancy

1. Swollen and tender breasts. Pain or tingling in the breast is one of the most common pregnancy symptoms. In early pregnancy, the breasts will fill out and deformed by prepare to produce milk. Breasts can become very tender and sensitive for several months. However, it should be noted, according to the lactation specialist, Teresa Pitman, not all women experience these changes, especially if they have been using birth control pills. In addition to swollen breasts, one other signs are the areola area becomes darker color.
2. Changes in body shape. Not only enlarged abdomen when a woman pregnant. But some other areas such as the buttocks, thighs, chest and arms will typically experience swelling as well.
3. Urinating becomes more often. During pregnancy, the fetus grows in the womb will suppress bladder so that the frequency of urination will increase. Bladder filled with urine is also faster and the desire to urinate becomes more frequent.
4. Easy to feel tired. In early pregnancy, you will feel tired easily. It seems you just want to laze around in bed. This happens because the body is adjusting to the presence of a new creature. The increase in the hormone progesterone is also often associated with this sign. Additionally you can be easily tired because of reduced blood sugar levels and blood pressure.
5. Nausea (morning sickness). Nausea is the most common pregnancy symptoms. The nausea was due to an increase in the hormone HCG (human chorionic gonadotrophin). Improved HCG hormone is causing grievous effect on the stomach lining, causing nausea. Usually the nausea will go away as you enter the second trimester of pregnancy. In addition to nausea, you also feel more sensitive to certain smells. Some researchers suspect this phenomenon occurs that pregnant women not eat haphazardly so easy to protect baby from harmful toxins.
6. Late menstruation. One of the most obvious sign of pregnancy is a missed period. However, not all delay is defined as a pregnancy. You could be the late period due to stress, diet or hormonal disorders. In addition, some women may also experience bleeding or spotting (raised blood spots). Immediately consult a doctor about the problem.
7. Mood changes. Pregnant women have a volatile mood. It could have been at one time you feel very happy, but after a while you are so angry at husbands because a trivial problem. No need to worry about this because the normal change of mood. Mood changes due to hormonal changes in your body drastically. If you notice these things later, it happens because the body is adjusting to the new hormone's presence.
8. The advent of blood spots or blemishes. The blood spots appear before the menstrual period to come, usually occurs between 8-10 days after ovulation. The blood spots caused by implantation (implantation bleeding) or the attachment of the embryo to the uterine wall. The advent of blood spotting during pregnancy sometimes mistaken for menstruation.
9. Stomach cramps. In addition, the discharge of blood spots is usually followed by abdominal cramps. Stomach cramps on the condition of pregnancy will occur on a regular basis. And conditions of the stomach cramps, will continue until the second trimester of pregnancy, until the uterus lies at the center position and is supported by the pelvis.
10. Dizziness and headaches. Dizziness and headache disorder that is often experienced by pregnant women caused by physical factors; fatigue, nausea, hunger and low blood pressure. While that is the cause of the emotional feelings of tension and depression. In addition to the increased supply of blood throughout the body can also cause dizziness when she changed positions.
11. Constipation. Constipation occurs due to an increase in the hormone progesterone. This hormone in addition to relax the muscles of the uterus, also resulted in the loosening of the muscles of the intestinal wall, causing constipation or difficult bowel movements. But the advantage of this situation is to allow better nutrition absorption during pregnancy. 
12. Often spit (hypersalivation) This sign of pregnancy, occur due to the influence of estrogen hormonal changes, usually occurs in the first trimester of pregnancy. This condition usually disappears after the second trimester of pregnancy.
13. The rise in basal body temperature. If pregnancy or ovulation, then mother basal body temperature will rise. These conditions will persist during the pregnancy. This condition will not go down to the condition prior to the occurrence of ovulation. 
14. Backache. Normally, you do not have problems with back pain. But now, the lower back feel pain. If you're pregnant, this disorder will persist until delivery later.
15. Want or refuse certain foods. For no apparent reason, suddenly you really want a particular food, which previously may not be your favorite food. Or conversely, you suddenly can not stand the food which have been your favorite. 
16. Sensitive to smell. You can not stand the smell of all kinds, especially the aroma of certain foods. The odor can make you nausea and vomiting.
17. Symptoms of PMS. You feel the same PMS symptoms as you do every month. Abdominal bloating, back pain, breast pain, and even an increased appetite. 
18. Positive pregnancy test. The test results showed a positive sign test pack. Does that mean you really pregnant? Not necessarily! You will only get an accurate answer, after going to the doctor to perform an ultrasound examination.

Headaches During Pregnancy

Q. “I've been getting more headaches than usual since becoming pregnant – Should I be worried?”

 A. No, this can be not an uncommon symptom in pregnant women, particularly in the first few weeks of pregnancy. There are many causes for headaches at this stage however they are harmless to your baby although they're uncomfortable for you. The huge influx of hormones in pregnancy has been blamed for this. Other factors as well as, lack of sleep, anxiety and nausea may additionally contribute. They sometimes disappear by 16 or seventeen weeks into pregnancy. You will help yourself by eating healthily, get regular rest, sleep enough hours and do some relaxation categories that are offered at the Portland Hospital. Straightforward medication such as Paracetamol will be very useful to alleviate headaches and they are safe in pregnancy. Avoid using Aspirin and similar medications plus medicine containing codeineas they have an inclination to worsen constipation which is common in pregnancy.

Headaches will also develop anon in pregnancy, again mainly as a result of of simple factors like fatigue. However, sometimes a headache will be a sign of different medical issues including anaemia. More seriously, it will be a manifestation of pre- eclampsia or toxaemia of pregnancy. If it persists you should consult your doctor who could want to try to to an examination and run a few tests.

Anaemia is common in pregnancy as a result of of all the changes that take place in your body. The expanding blood volume and the event of the placenta and the baby use a heap of the iron stores. This is significantly worse in people who begin pregnancy already anaemic as a result of of an inadequate diet or serious periods. If you are vegetarian you're at a better risk of developing anaemia. Dietary recommendation is on the market through our nutritionist.

How To Get Rid Of Morning Sickness In Pregnant Women

Morning sickness is often annoying for pregnant women, but there are some tips to get rid of it. Nausea (morning sickness) generally accompanies early pregnancy. In many cases, the nausea would increase the second trimester. For most pregnant women, morning sickness and nausea may last longer, even for the entire nine months of pregnancy. Nausea can also be accompanied by vomiting that can lead to dehydration which can harm the mother and fetus. Normally, morning sickness will subside by itself as the pregnancy hormone levels were decreased after the second trimester.

Symptoms of morning sickness can range from no tolerance to the smell of food or a certain smell, nausea, and vomiting on a daily basis. Fraction often have these symptoms and some will require further treatment from a doctor.

During this time a lot of discussion about medical treatment for morning sickness, but few are discussed possible causes of nausea and vomiting in pregnancy. Although the cause of morning sickness is not clear, many who argued that the symptoms experienced by pregnant women as a form of protection for the developing fetus from substances that harmful to the baby.

Here are tips to get rid of morning sickness:

1. Eat in small portions but more frequently. Eating large meals will only make the stomach becomes too full and can trigger nausea.

2. Consumption of healthy and balanced diet that provides all the nutrients and energy needed by the body.

3. Provide always, snacks. Snacks will be nice to avoid an empty stomach, especially at night.

4. Morning sickness generally be followed by a decrease in appetite. To maintain the level of nutrition and energy intake, choose foods that most arouse your appetite.

5. Drink more water to compensate for dehydration, especially when frequency of nausea and vomiting is often.

6. Eating foods that contain lots of carbohydrate intake with fresh vegetables.

7. A time for napping as a way to restore energy levels and eliminate fatigue.

8. Get plenty of rest. Avoid sleeping too late let alone stay up.

9. Wear loose-fitting clothing. Avoid tight clothing because it can aggravate the stomach area with nausea.

10. Make sure the air circulation inside the house remains smooth. The air is fresh and free of dust will create a calmer mind.

11. Do not starve yourself before you eat something. Eat small meals throughout the day as well as whenever you feel hungry.

12. Eat in bed to avoid an empty stomach and keep blood sugar on an even keel.

13. As soon as you wake up in the morning, have crackers or dry toast. Rest for around 20 to 30 minutes and then get up from the bed.

14. Whenever you feel nauseated, have bland foods, like crackers, gelatin, broth, ginger ale, saltine crackers and pretzels.

15. Try to eat and drink something that contains ginger. Drink ginger ale, eat ginger candies or sip ginger tea.

16. Take foods that are high in proteins and complex carbohydrates, such as peanut butter, celery, nuts, cheese, crackers, milk, cottage cheese and yoghurt, to fight nausea.

17. To combat the nauseated feeling, take herbal teas, fruit juices, milkshakes and popsicles. Reduce your intake of tea and coffee.

18. Avoid or reduce the use of spices and fats. Fried food can make the nausea all the more worse.

19. Minimize your stress, as morning sickness is more common in women who are under a great deal of stress, either at work or at home.

20. Aromatherapy. Use a tissue with a few drops of aromatherapy essential oils of lemon or mandarin oranges to breathe when you feel nauseous. To select other aromatherapy, you need to consult with experts in aromatherapy because there are some scents that is not recommended for pregnant women-even may harm the fetus.

9 Benefits of Pilates for Pregnant Women

Pilates can be a safe alternative exercise during pregnancy, in order pregnant women are always active and overcome some of the complaints during pregnancy such as fatigue, leg swelling, or pain in the waist, to the body easily tired.

Pilates, body building methods that focus on strength training (especially in the abdomen) and respiratory, safely performed by pregnant women. Only the frequency and intensity of Pilates during pregnancy is adjusted for each individual's comfort level.

Here are benefits of Pilates for pregnant women:

1. Keeping the weight

When you are pregnant is not recommended diet. But that does not mean body weight can not be controlled. Pilates exercises can help you maintain your weight during pregnancy. By doing pilates routine, active body so that your metabolism awake. As a result, accumulation of fat in the body is reduced.

2. Overcoming the tired body

Movement Pilates helps maintain stamina safely. Stamina is required pregnant women to cope with fatigue during pregnancy. Pregnant women are more prone to fatigue due to working organ in the body of pregnant women becomes more severe. Therefore pregnant women need more calories than usual. In fact, some experts claim that is used for pregnant women calories equal calories used by marathon runners.

3. Free varicose veins, leg cramps and swelling

Leg movements while practicing pilates will improve blood circulation. Pilates exercise large muscles and ankle muscles. Because the blood flow smoothly, freely leg swelling and cramping.

4. Keeping your posture

During pregnancy, the body posture changes naturally. Enlarged abdomen shifts the load point on the body. These changes have an impact on the joints and muscles of the body. Pilates Exercise offsetting changes in body posture. In effect, the body does not get sick or sore.

5. Easily restore your body shape

Some women do not want to be fat because of pregnancy. This concern can be overcome with pilates. Pregnancy makes the muscles relax. Therefore, during pregnancy you should still maintain muscle performance. So you can easily restore your pre-pregnancy body shape.

6. Pain-free

Your baby's growth will cause stomach getting bigger. In effect, the larger the waist covered free. Pilates, which focuses on strength training your abdominal muscles, helping to reduce the burden on the back waist.

7. Keeping the mood

During pregnancy, tend to be short of breath, step harder. Daily activities, including mood, disturbed by it. Pilates makes the limbs active. Delivery of energy in the body is maintained thanks to Pilates, as a result you stay fit during pregnancy.

8. Improve quality of sleep

Typically, in the third trimester, pregnant women getting hard to define a comfortable sleeping position. Pilates exercise regularly launch respiratory and circulatory. As a result, you feel more relaxed and comfortable, sleep quality was further improved.

9. Reduce stress after the birth

Stamina is back-tested postpartum. The pregnancy for nine months to drain stamina, so even during childbirth. Mom will experience sustained tired from pregnancy to delivery if you do not maintain fitness. Movement Pilates during pregnancy helps the body active and dynamic. The body to be fit, and you are better prepared physically and mentally in labor until the baby postpartum care.

Aromatheraphy Benefits For Pregnancy

The use of aromatherapy during pregnancy is believed to help relieve stress, increase energy, and relieve physical discomfort associated with pregnancy. Massage and aromatherapy are combined to improve health and mood in pregnant women.

Using aromatherapy during pregnancy will help increase relaxation breathing exercise as well as useful in childbirth. Essential oils (essential oils) used in aromatherapy are also able to nourish the skin and soften scar tissue commonly arise during pregnancy.

The use of aromatherapy is generally regarded as safe after the first trimester of pregnancy. Massage using aromatherapy essential oils are mixed with carrier oil (carrier oil) such as almond oil can help relieve pain and muscle stiffness. Massaging the legs and feet with chamomile oil believed to relieve water retention and fatigue.

Using aromatherapy oils of ginger, sweet orange, spearmint, or lemon can also help relieve nausea in the morning (morning sickness). Lavender, geranium or frankincense effectively calm emotional fluctuations commonly accompany pregnancy.

The benefits of using aromatherapy during pregnancy also include lowering blood pressure and anxiety. Benefits of using aromatherapy relaxation is very useful to prepare expectant mothers during childbirth. A hot bath and a massage using aromatherapy essential oils to promote relaxation.

During childbirth, essential oils such as jasmine, geranium, lavender, neroli, and ylang ylang can be placed in a bowl of hot water near the pregnant women to ease childbirth. The oil will help calm the mother, maintaining strength uterus during childbirth, help breathing, and lower blood pressure.

The use of aromatherapy can also be part of skin care therapy for pregnant women. Essential oils such as avocado, chamomile, or jojoba helps moisturize the skin, prevents itching, and dryness that often accompanies pregnancy.

However, it should be careful, there are some aromatherapy oils are believed to have strong properties that could potentially endanger pregnant women. Some aromatherapy oils should be avoided during pregnancy such as rose, cedarwood, basil (basil), thyme, and lemongrass.

Healthy Snack Foods For Pregnant Women

Pregnant women have a tendency to continue hungry, that is the purpose a snack. The important thing is to choose a healthy snack. Ideally, snacks are fruits or vegetables, such as oranges, tomatoes, and cucumbers. According to research, pregnant women are much snacking fruit and vegetables will make the baby more easily later eat fruit and vegetables.

Here are healthy snack foods for pregnant women:

1. Cashews

Cashew nuts have a savory flavor and soft, perfect as a snack. Nutritional cashew nuts are also good because protein is needed to build the fetal cells. Besides also rich in iron to build red blood cells and muscle cells, cashew nuts are also rich in fiber which is good for avoiding constipation. However, do not be excessive consumption of just 1.5 tablespoons per day. Can be fried, but you should not use salt.

2. Whole wheat bread

A loaf of whole wheat bread contains 600 calories people eat. So, enough to meet the needs of additional calories during pregnancy. The bread is rich in magnesium helps to optimize absorption of calcium that can increase bone density and strengthen structures in the small in the womb. Whole wheat bread also contains nutrients zinc which would be useful in helping the growth of fetal cells. Wheat bread is best eaten the handfuls per day with a blend of cheese, garlic butter, and vegetables, such as tomatoes and cucumbers.

3. Eggs

Eggs are rich in vitamin D and protein, and good for building endurance and helps the absorption of calcium. Eggs also contain vitamin A, B complex and a number of minerals such as iron, phosphorus, calcium, and sodium. Consumption of eggs as a snack one item a day. Can be cooked by boiling or mixed with salad. Egg yolks can also be used as a salad dressing enjoyed with olive oil.

4. Spinach

Spinach is rich in fiber, protein, and iron. Eating spinach is rich in folic acid can prevent the fetus had spina bifida or neural tube abnormalities. Eat just one bowl per day.

5. Sweet potato

Indonesian food, the sweet potato, rich in vitamin A. Vitamin A is useful for pregnant women for the growth of the body's cells and immune system of the fetus. Sweet potatoes are also rich in beta carotene which will be treated the body into vitamin A, and retinol-rich as one type of vitamin B. Consume enough of the grain size of the medium per day. How to cook can be baked or boiled.

Choosing Healthy Snacks for Pregnant Women

Tip choosing healthy snacks for pregnant women:

• Avoid foods or snacks low in fiber because it will cause constipation.
• Choose foods with low carbohydrate levels if you have a tendency to high blood sugar levels.
• Avoid foods that contain too much preservative and flavor enhancer because it can harm the growth and development of the fetus.
• Choose healthy snacks and clean to reduce the danger of infection.
• Make sure you eat a snack, mixed with the clean and perfectly ripe condition.