Archive | Pregnancy

Ease Labour Pain

Labour pain is a much discussed topic during pregnancy. Many women seem to get worried thinking of the pain and other complication that may arise around that time. Since ages women have gone through this immense pain with the help of natural methods to cope with it. But lately there have been a few more additions to the list of measures a pregnant woman can take to ease the labour pains. The main factors that influence the pain you experience during pregnancy are –
•    Body build up
•    Hormonal level during pregnancy
•    Position of the baby in the womb

The position of the baby influence the labour pain you experience the most as an undesired position will call upon a number of complications.

A few ways in which you can help yourself to go through the pain until child birth are as follows –

Cope with labour pain with heat –
Heat helps to a great extent to bear the pain. You can warm you back, tummy or groin with a hot-water bottle or wheat bag. A wheat bag is made of cloth and is filled with wheat husks. You need to heat the bag in the microwave for a few minutes. You can easily adjust this bag for your requirement as it can mould itself as per your body shape and keep you warm for an hour or more. In case you use a hot water bottle, you need to fill it with hot water and carefully wrap it in a towel before using it.

Heat reaching the region under pain in any form is useful. Hence massage is also an effective way of providing warmth. You ask someone to rub your back; this will make your skin warm and stimulate your body to ease the pain.  Also taking bath in warm water will help you warm up and bear the pain. Make sure most of the warm water runs over your bump or your back where you feel the pain more.

During delivery when the baby’s head is being born, you ask the doctor to place a soft warm cloth over your perineum i.e. the area between your vagina and anus. This will help you feel comfortable.

Massages –
As mentioned above massage also helps create warmth in the body that triggers the body to release pain easing substances. Massage for a pregnant woman is very important not only to help her bear the pain but to help the circulation of blood as well. A foot massage is an effective way of relieving the stress. It helps to make the labour period shorter as well. Start doing light foot massage for 6 weeks.

A low waist massage will also do you a lot good. The massage needs to be done with medium pressure using essential oils mixed in almond oil or olive oil. The medium pressure massage helps to divert the body’s senses to a new pressure and ease the pain of labour. Also the massage helps to release hormone called endomorphin which is natural pain killer and 200 times more effective than any of the sedative you could take.

Adopt the right position –
The position of the pregnant woman throughout pregnancy should be right. This will help to release stress of all the muscles in the body. Instead of lying all the time on the bed, consider sitting upright on a straight but comfortable chair with the tummy moved a bit towards the front of the chair. This position helps to bring the child in the correct position in the womb and helps to engage the head of the chid in the pelvis in the right way.

Breathing exercise –
During the pain you can focus on your breathing to cope with the contraction. Take a deep breath when the contraction begins and release it slowly to relax. Breathe in through the nostrils and breathe out through your mouth keeping your cheeks and mouth very relaxed.

Do not worry about how deep you breathe. Keep it rhythmic and continuous. Concentrate as much as you can on breathing when the contraction begins to come up.

Have someone to support you through the labour –
It is better if you have someone supportive during labour to stay with you and comfort you. This will help you to give birth more quickly and easily. As per research it is much better to have another woman with you during labour to help you. However there has not been much evidence to show that it is helpful to have your husband with you during childbirth.

A few hospitals may not allow the family members to be around during child birth and you need to rely on the support provided by the hospital staff. In case your hospital allows you to take a birth partner along then you need to think carefully of whom you would take along with you. Take someone who will not panic and trusts you. This can be your husband, sister, mother or mother in law.

Posted in Pregnancy0 Comments

Pregnancy Exercises

Pregnancy Exercises

Pregnancy is condition that demands your to be fit. Taking the right type of nutrition is important, but maintaining an active schedule is vital as well. Your weight gain and flexibility during pregnancy needs to be monitored, hence exercising is a must

Yoga for pregnancy –
Due its characteristic to maintain a balance between body and mind, yoga is a popular choice of fitness for pregnant women today. However, make sure you practice the various Asanas and Pranayam under the instruction of an instructor.

Pranayam – This is a breathing pattern that allows huge quantities of oxygen to enter your body. Pranayam improves blood flow and provides relaxation. It helps you deal with the mood swings as it stabilises you emotionally. Importantly it helps in easy delivery with less stress. Ideally Pranayam should be practised 3 – 4 hours after your meals, morning hours are recommended.

Meditation – Meditation is the exercise of the mind. Its helps greatly in driving stress away. All you need to do is to find a comfortable place, sit in a comfortable position and concentrate on an object you can focus on like your breathing, a burning candle, a mantra etc. Don’t be discouraged if your attention is diverted, this is common. Practice this every day and gradually increase the time.

Yoga Nidra – This is the ultimate form of relaxation. It is a meditation done by lying down. It helps in distressing the worries seeded deep in the mind. Try and follow this with the help of an instructor.

Benefits of Yoga

  • Yoga improves the oxygen/ blood flow in the body, lowers water retention, strengthens pelvic muscles
  • It relaxes the mind and helps distress. Pranayam gives self control and promotes emotional control.
  • Rhythmic pattern of breathing helps in detoxifying the body.
  • The asanas in yoga help you to develop the required flexibility
  • Due to change in body shape and weight gain the centre of gravity changes, hence the slow moving asanas serve as an apt exercise
  • Yoga helps fight pregnancy discomforts like back aches, nausea, constipation, gas and depression.

Exercises for Pregnancy
The most important exercise for pregnancy is Pelvic Floor Exercises. Strengthening the pelvic muscles is of utmost importance as it holds the bowl, bladder and womb in place. A strong pelvic helps in the in the second stage labour enabling contraction. Also this exercise reduces the chances of stress incontinence developed after delivery.

  • To practice pelvic exercise you need to contract and release your pelvic muscles repeatedly.
  • Pull in your belly button towards the spine, draw in your vagina as if trying to stop the flow of urine
  • Hold this for a few seconds and then release
  • Ensure your muscles are fully relaxed before repeating the procedure
  • Practice this exercise for ten rounds every day

Benefits

  • Exercising increases the energy levels of the body. During pregnancy you energy reduces. Though proper nutrition helps improve it but exercising and maintaining an active lifestyle is equally important
  • It improves the blood circulation of the body
  • As exercising increases felicity and endurance it helps greatly during the labour
  • It is possible you may experience bodily discomfort like minor pains during pregnancy. Exercising helps you combat all that.
  • Exercising enables you to prepare your body for birth as your muscles get stronger and you gain control over breathing
  • Also regular exercising releases stress capable of building up during pregnancy

Precautions

  • Opt for pain free exercise. In case you have any difficulty in perform a particular exercise, stop practicing it immediately
  • Drink a lot of water to avoid dehydration
  • Avoid exercising on uneven surfaces
  • Do not exercise in an extremely hot weather

Walking
Walking is the best and the safest exercise to be advised to an expecting woman. It tones your muscles, improves blood circulation, helps draw in more oxygen and relaxes mind to get peaceful sleep. Walking helps to improve your stamina during labour.

Tips

  • Consider small walks at intervals during the day rather than a long walk
  • Form a schedule like walk on three days in a week for 20 – 30 minutes and gradually increase the time to 30 – 60 minutes
  • Maintain moderate speed while walking, do not brisk walk
  • Take a ‘talk test’ while walking to assess your speed i.e. if you can say a full sentence without huffing and puffing your speed is right
  • Walk with your back straight, do not lean forward or bend backwards
  • Make sure you wear the right kind of foot wear while walking
  • Stretch your muscles before and after walking, this improves flexibility

Benefits

  • Walking regularly during pregnancy works as a cure for constipation
  • This is one exercise that a pregnant woman can practice throughout her term
  • As walking is an excellent cardiovascular it helps you to melt the excess fat and maintain the required weight
  • It helps to have a shorter and easier labour by improving you endurance for the pain
  • Walking not only gives you more energy but also helps in driving out of postpartum depression
  • While walking you meet new people, probably expecting mothers like yourself. Talking with them helps release stress.

Precautions

  • Do not over exert yourself and walk at a moderate speed
  • Avoid strenuous work out during hot weather. This will increase your body heat and will have adverse effects on the foetus.
  • Do not increase your speed in the very beginning, understand your body capacity and gradually work on the speed

Pregnancy Classes
Couples facing pregnancy for the first time have many questions and doubts. Hence they consider taking Pregnancy classes which deals with every possible query a couple on the steps of parenthood could have. Having more information on her condition and how to cope with it helps a women deal with the situation better. Pregnancy classes help her find such effective information and theories. Many couples consider taking pregnancy classes during the third trimester.

The major queries that pregnancy classes deal with are deals with are breathing techniques, pain management, vaginal and caesarean birth. They educate you on aspects like changes during pregnancy, nutrition, exercises, handling labour and delivery, breastfeeding and baby care.

Benefits -

  • Helps couple understand the development of your baby
  • Gain education on signals in case of any complication
  • It educates on how to deal with pregnancy discomforts and labour
  • Builds understanding the beginning of labour pains and methods for pain relief
  • Most importantly knowing what to expect during labour
  • Pregnancy classes develop confidence in the expecting mother
  • You find a friend that understands your emotional and medical problems, it is easier to discuss any problems faced and get trusted advice

Relaxation
Pregnancy may take a toll on your mental and physical state, but enjoying this special event in life is very important. Hence following are a few ways for you to relax and enjoy this experience.

Techniques of relaxation

Relaxation through Yoga – To relax through yoga, apart from doing the Asanas, Pranayams and Yoga Nidra, you sit on the floor with your legs spread apart. Concentrate on your breathing. This helps in stabilising and supports your pelvis. Spread your legs on to the limit allowed by your body, do not over exert, comfort and safety are of prime importance.

Relaxation through Music – Music provides relaxation t both the mother and the unborn baby. A baby in the mother’s womb is able to distinguish between sounds as early as in 5 months. It gives a feeling of calmness and wellness. Try soothing classical music as it has the perfect of sounds and rhythm for the baby to enjoy. Moreover it promotes the emotional, physical and intellectual development of the baby.

Relaxation through Reading – Reading is another for you help your unborn baby to relax and enjoy along with you. Reading majorly like music promotes the recognition of sound in a baby.  The mother’s voice is the first a baby begins to identify and relate with. Reading to your child will also help you develop a bond. Make this a joint activity by asking your partner to read to the baby, this will make the process even more relaxing.

Relaxation through Massage – The kind of stress a pregnant woman faces is both mental and physical. Treat yourself to a relaxing massage and unwind all tensions. Massage not only helps in relieving body crams and pain but also improves blood and lymph circulation. Many women develop swelling around their feet and hands during pregnancy; massage is an effective option to deal with this.  However, ensure you consult your doctor before fixing a massage appointment.

Posted in Pregnancy0 Comments

How to get pregnant

How to get pregnant

Planning a family is the most crucial decision to be made by the couple. This responsibility requires you to be mentally, physically, emotionally fit. Hence there are many factors that need to be focussed on especially by the women.

Good Health:
Pregnancy depends mostly on the health conditions of your body. Hence maintaining optimum level of wellness is highly important. Visit your doctor and undergo a preconception health check. Your physical readiness will be assessed as per the method of contraception, body weight, medications and diet and lifestyle habits. In case you are undergoing any kind of medication for a particular illness, consult your doctor on the sensibility of continuing it and the level of risk to the child. Consider a fertility test to improve your chances.

Ensure you start healthy living habits to improve your system functioning. Take of the diet you intake, eat fibrous food and avoid caffeine, cigarette and alcohol.

Understand your Cycle:
There are many women who get pregnant easily but there are women who find it difficult. Hence knowing your ovulation cycle is of prime important while planning a pregnancy.  You need to understand the days when you are fertile. Research reveals that women have can normally get pregnant only on six days out of their monthly cycle. You can use an ovulation calendar to understand the tie of the month you are most fertile. Consider intercourse around the ovulation period.

Diet & Nutrition:
Through nourishment is an indispensible requirement. Incorporate high calorie food in your diet. Opt for fresh fruits and vegetables; add more fibre to your diet. For beverages, prefer water and fruit juices, avoid caffeine and alcohol. Also start with additional supplements of vitamins and folic acid, as prescribed by the doctor.

Posted in Pregnancy0 Comments