Benefits of Exercises during pregnancy

All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A reasonable goal should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness.

It is important to stay well hydrated, wear comfortable and non-restrictive clothing (such as a correctly fitted bra and appropriate footwear) and where possible, avoid excessive over-heating.

Benefits of exercise during pregnancy

One benefit of exercise during pregnancy is improving your physical and mental wellbeing. Maintaining a healthy weight during pregnancy helps in returning to your pre-baby weight more quickly and also reduces the risk of developing gestational diabetes, which is more common in mothers who are overweight.

Frequency and intensity of exercise during pregnancy

Pregnant women should perform 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise, or a combination of both.

The ‘talk test’ can be used to guide the intensity in which pregnant women are recommended to exercise. As the name suggests, the women are exercising at a comfortable intensity if she is able to maintain a conversation during exercise. She should reduce the exercise intensity if this is not possible.

Exercise during pregnancy

Specific activities to avoid during pregnancy include contact sports, high-altitude exertion, including downhill skiing and scuba diving. Also, the exercise in the supine position (lying on back) should be avoided after the first trimester or 16 weeks gestation. Modifying the position of the exercise to instead be performed on your side, sitting or standing is a safe alternative.

Types of exercise to do during pregnancy include aerobic conditioning and strength training of all the major muscle groups and your pelvic floor.

Types of aerobic exercise include:

• walking
• jogging
• swimming
• cycling (on a stationary bike)
• low-impact aerobic exercise classes.
• exercise in water (aquaerobics)
• yoga or pilates 

Women who are active during pregnancy can continue with their regular exercise or sport, as long as associated risks and any recommended changes are considered (such as avoiding the specific activities above and not making rapid changes in direction).

Pelvic floor exercises during pregnancy include:

• Sit and lean slightly forward with a straight back.
• Squeeze and lift the muscles as if you are trying to stop a wee.
• Hold the squeeze for up to five seconds and then relax for up to 10 seconds.
• Repeat up to 10 times, three to four times per day.
• Keep breathing through the exercise.

All exercise should consist of a warm-up and cool-down phase. Stretching exercises are also useful, but should be done gently due to the increased joint laxity during pregnancy.

NOTE: Cautions for pregnancy exercise

While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include: 

• Avoid raising your body temperature too high – for example, don’t soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days. 
• Don't exercise to the point of exhaustion. 
• If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether. 
• Avoid exercise if you are ill or feverish. 
• If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves. 
• Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75% of your maximum heart rate. 
• In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program. 

NOTE: Exercises to avoid while pregnant

During pregnancy, avoid sports and activities with increased risk of falling. 

These includes:

• Contact sports or activities that carry a risk of falling (such as trampolining, rollerblading, downhill skiing, horse riding and basketball) 
• Competition sports – depending on the stage of your pregnancy, the level of competition and your level of fitness (consult your doctor, physiotherapist or healthcare professional) 
• After about the fourth month of pregnancy, exercises that involve lying on your back – the weight of the baby can slow the return of blood to the heart. Try to modify these exercises by lying on your side. 
• In the later stages of pregnancy, activities that involve jumping, frequent changes of direction and excessive stretching (such as gymnastics). 
• If you're not sure whether a particular activity is safe during pregnancy, check with your healthcare professional. 

NOTE: When to stop exercising while pregnant

You should stop exercising while pregnant if you experience: 

• abdominal pain 
• any ‘gush’ of fluid from the vagina 
• calf pain or swelling 
• chest pain 
• decreased foetal movement 
• dizziness or presyncope (light-headedness, muscular weakness, and blurred vision) 
• shortness of breath with exertion 
• excessive fatigue 
• headache 
• pelvic pain 
• excessive shortness of breath 
• painful uterine contractions 
• vaginal bleeding

Ultimately, listen to your body. Be aware of these signs and symptoms, stop physical activity immediately and consult your doctor.

Women who are pregnant and participating in activities that require a high degree of balance or rapid changes in direction should consult with their doctor first. Your doctor may recommend that you see a physiotherapist or exercise physiologist for a program that can be developed for you.

Facts to remember while exercising 

All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A goal of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness.

Source: internet, betterhealthchannel

How To Take Care of Yourself In Monsoon

Here the monsoon has come and also the problems related to our skin, health and hair rises. Its OK if you forget to take care of your health and skin for a small period of time during monsoon. But you dare to forget whole season? The answer is perfect No, as you know you need to take extra care of your skin, health and hair. As you find the noticeable change in weather you need extra care.

Simple & Effective Tips for Skin, Hair and Health in Monsoon

The resistances of body is naturally reduces because of the infections, one commonly faces in monsoon. These infections include common cool, flu, indigestion problem, jaundice, typhoid, cholera etc. So it is important that you take care of the food you eat and water you drink. You are also affected the skin problem like pimple, eczema, prickly heat etc.

It is also important to take care of your hair especially in the rainy season. Your hair remain moist for longer time and even after the shower you still find to difficult to dry because of humid climate. So here is some tips to take care of your hair, skin and health to maintain healthy and to look good all through the monsoon.

Skin Care Tips

There is a lot more techniques to take care of your skin. In the monsoon the dust particle can easily set on your skin which mostly damage regular soft and toned look of your skin posse. Here are some very good tips to take care of your skin.

*  Most of the time use soap free cleanser and a good scrub so to keep your skin softer at all the time.

*  An alcohol free toner is suggested as the high humidity could open up your skin pores. Toning is usually followed at cleansing.

* Most of the people stop using sunscreen once the climate turned cool, but you must continue it even if it is cloudy.

* Heavy makeup is a huge turn of in the rain better than if you use in water proof make up.

*  Avoid bleaching and facial in this rainy season. Bleaching will do the more harm to your skin and facial can do your skin rough.

*  Wash your lips at night and use some milk cream. Avoid lipstick especially the dark shade once. Apply coconut oil if they are slightly cracked.

*  Waxing, pedicure and manicure are always recommended to give your skin and body a toned look at the all time.

*  Always wash your face, hand and feet as soon as you reach the home to lukewarm water. This can help you to feel fresh and keep healthy.

However there are many other methods based on weather the skin is oily or dry. These are the general tips that you should follow as the monsoon season has begin.

Hair Care Tips.

It is most important to take care of your hair as you take care of your body. We all love silky and straight hair. The rainy season is very bad for our hair. Rain water can damage your hair and make it rough. Here are some tips and the best method to keep good and healthy care of our hairs.

*  Most of the time, try to protect your hair from rain, sometimes its impossible as we get caught in rain.

* As you reach home better wash your hair with shampoo and let it dry.

* Always apply shampoo in a gentle manner and do not forget to use conditioner to after every wash of hair in this rainy season.

* Apply warm coconut oil in the night and comb your hair so that the oil will distributed equally. Warm oil is good to hair for remove roughness.

* Apply neem oil if you are facing the itching problem in your head due to the dandruff. Neem oil also keep away your hair from the hair broken problem.

* It is better to avoid the hair colour in this rainy season. Colour is the main problem of damaging hair in this season.

* Don't use hair dryer in order to dry your hair as it make your hair rough.

Health Care Tips

We need to take extra care of our health on this monsoon as our body is prone to fungal infection. The rainy season is bad for our health because so many bacterias are all arounds us. So many diseases are also generated in this season.

 *  Drink plenty of water in order to keep your body hydrated every time. Drink even 10 glass of water every day.

*  Wash all the fruits and vegetables thoroughly, especially leaves. Wash the vegetables before cooking them as they contain dirt.

*  Virus will attack, if your body temperature is low. So keep the body warm as much as you can every time.

*  Avoid eating raw vegetable and salad in this rainy season.

*  Include garlic, Ginger, peppermint, coriander and turmeric etc. in your diet, it's help in reducing indigestion problem and improve your immune system.

*  Increase milk product, nuts and soya product which gives your hair naturally healthy look.

*  Fresh food are best served in this season and avoid food that comes straight form the fridge.

*  Avoid sleeping in day time and doing extreme exercise, but do not forget to do regular exercise to stay fit and healthy.

What Is The Good Signs Of Pregnancy

The enormous hormonal changes taking place during pregnancy trigger a variety of symptoms. Some women experience many of the symptoms of pregnancy, while others may have only a few. 

A wide range of changes can occur in your body in the later stages of pregnancy, including backache, headache, leg cramps or varicose veins, itch or tingling, constipation, haemorrhoids or indigestion, vaginitis or vaginal discharge, or mood changes or depression. If you have any concerns don’t hesitate to talk to your doctor, and see your doctor right away if you experience symptoms like vaginal bleeding or breaking waters, chronic pain, high temperature, severe headaches or vision loss.
Signs of pregnancy



The good signs of pregnancy, such as a :- 

Missed period

Missing a period is often the first sign of possible pregnancy. However, some women experience light bleeding around the time of their expected period. This is usually an ‘implantation bleed’, which occurs when the embryo first attaches itself to the lining of the uterus (womb). 

Nausea and vomiting

‘Morning’ sickness is a condition that affects more than half of all pregnant women. The symptoms include nausea and vomiting, and loss of appetite. Most women don’t just get symptoms in the morning, but experience them throughout the whole day.

Morning sickness usually begins around the fourth to sixth week of pregnancy and may settle by week 12, although it can continue for longer or return at around 32 weeks. 

Breast changes

During pregnancy, the breasts become fuller, swollen and tender. These changes are similar to those you may have noticed in the few days before your period. During pregnancy, the skin around the nipple becomes darker and the veins in the breast become more obvious. 

Fatigue

Overwhelming tiredness is common in early pregnancy. This is most likely caused by the massive increase in the sex hormone progesterone. Progesterone is needed to maintain the pregnancy and help the baby to grow, but it also slows your metabolism. Energy levels usually rise again by around the fourth month of pregnancy when the placenta is well established.

Tiredness during pregnancy can also be caused by anaemia, which is most commonly caused by iron deficiency. Eating iron-rich foods is important in the prevention of iron deficiency anaemia during pregnancy. Medical treatment of anaemia in pregnancy involves taking iron supplements. 

Frequent urination

Pregnancy causes an increase in levels of body fluids and greater kidney efficiency. The swelling uterus also presses against the bladder. As a result, most women start experiencing more frequent urination within the first few weeks of becoming pregnant. 

Food cravings

Cravings for certain foods are very common in pregnancy, especially for foods that provide energy and calcium, such as milk and other dairy products. You may also notice a sudden distaste for foods you previously liked.


Some women even develop a bizarre taste for non-food items such as soil or paper. This is called ‘pica’ and may indicate a nutrient deficiency. 

Please speak to your doctor or midwife if this develops.

Amazing Health Benefits Of Peppermint Tea You Never Heard

Peppermint tea is a herbal tea made from an infusion of peppermint, Mentha piperita. It is sometimes called mint tea. It is naturally caffeine-free and have many health benefits. 

A tea made from blending peppermint and spearmint leaves is referred to as double mint tea. Peppermint has a high menthol content. 

Peppermint is the oldest and most popular flavour of mint-flavoured confectionery and is often used in tea. To make peppermint tea, hang the peppermint leafs upside down in the shade until completely dry, then strip the leaves and store them in airtight jars until ready to brew.

Peppermint is used for the common cold, cough, inflammation of the mouth and throat, sinus infections, and respiratory infections. It is also used for digestive problems including heartburn, nausea, vomiting, morning sickness, irritable bowel syndrome (IBS), cramps of the upper gastrointestinal (GI) tract and bile ducts, upset stomach, diarrhea, bacterial overgrowth of the small intestine, and gas.

Amount Per 100 grams

Total Fat 0.9 g
Cholesterol 0 mg
Sodium 31 mg
Potassium 569 mg
Total Carbohydrate 15 g
Dietary fiber 8 g
Protein 3.8 g

Other nutrients in peppermint are Vitamin A, Vitamin C, Calcium, Iron, Vitamin D, Vitamin B-6, Vitamin B-12 and Magnesium.

There are various health benefits of drinking peppermint tea regularly. 

Helps in Weight Loss

Peppermint tea, like other herbal teas, helps amazingly to weight lose. Regular exercising and a healthy diet make a big way in your weight lose efforts. Have a cup of peppermint tea with your breakfast and maintain a healthy diet.

Helps In Stomach Problems

Peppermint creates a soothing effect on stomach problems. It heals and assist on irritable bowel problem, pain and in constipation. It is very easy to intake, just use some dried peppermint leaves in a cup of hot water and add some sweetener if required. It has dietary fiber so regular intake of peppermint tea provides comfort to your upset stomach. Drink a cup of peppermint tea during constipation or in pain. Try to drink a cup of peppermint tea regularly in the morning.

Helps In Digestion

Now we know that peppermint tea helps in various stomach problems. It also improves digestion and reduces acidity problem. Peppermint contains dietary fiber and good fat, it helps to improve digestion. Its regular intake benefits to improve or repair the digestive problems. Drink peppermint tea after having dinner.

Helps In Nausea, Fever, and Cough

Nausea is an uneasiness of the stomach that often comes before vomiting. Peppermint tea helps to decrease the effect of nausea and fever. Its Mentha piperita is effective in a cough. Peppermint tea is also effective in Motion sickness or seasickness.

Boost Immune System

Peppermint tea is generally considered to be an immune system booster. It has different vitamins which provide nutritions to your body. Drink regularly peppermint tea for a healthy life.

Reduce Bad Breath

Fresh peppermint leafs if chewed, it reduces the bad breadth. Similarly, dried peppermint leafs as a peppermint tea also helps to fight bacteria behind bad breadth. Drink regularly peppermint tea to avoid bad breath and brush your teeth twice :)

Relieve Stress

Regular intake of peppermint tea helps to reduce mental stress. Peppermint is naturally caffeine free hence it helps to regularize blood circulation. Regular exercise is also very important for it. As we know physical and mental stress need to be treated as soon as possible. Herbal tea, like peppermint tea, helps you to adapt a healthy lifestyle.

Get Better Sleep

Peppermint contains menthol. Drinking peppermint tea before bed has been proven to give you a more restful sleep. This peppermint tea benefit actually stems from the menthol content of the herb as well. It not only provides relaxation to the muscles which lead to more restful sleep, the tea has properties that can even help you dream more vividly. Have one cup of peppermint tea before bed or while you are reading for better results.