Pregnancy and changing your lifestyle

Pregnancy and changing your lifestyle

Yes being pregnant can be a wondrous time, but if it is your first pregnancy then there is also some apprehension that can come with it.  My sister and a few of my friends are currently in their 1st pregnancy and I can tell you I am asked many questions about what they should and shouldn’t be doing, whom should they talk to about specific questions and so on.

Of course there are many things you can do to increase your knowledge and awareness of what changes are occurring to your body and how to prepare yourself for the impending birth. Firstly talk to your treating doctor, they will be able to answer most of your questions about what foods you can safely eat and what lifestyle habits you need to stop (i.e. smoking and drinking alcohol). For e.g. if you have specific questions relating to your nutritional requirements for pregnancy, food intolerances or vitamin supplements I would suggest seeking the advice of a Dietitian or Nutritionist. If you want to know what exercise is safe to be performed during pregnancy then I would suggest consulting with an exercise physiologist and/or physiotherapist. The varying questions you have, will be dependent on whom is the best ‘expert’ to answer them, so ask your questions carefully or ask a friend who has been through pregnancy before. Often ‘word of mouth’ is the best way to find the right health professional to talk to.

I remember when I was pregnant with my twins I wanted to know more than the generic information I received from the midwife, obstetrician, or through my antenatal classes. I started reading books, I borrowed from the local library, friends and even purchased some of my own. I also utilized the internet – there are many websites dedicated to pregnancy.

During pregnancy many women will make a conscious decision to improve their lifestyle – whether it is to stop smoking, start eating healthier foods or to exercise regularly. Whatever their decision, most women are driven by increased knowledge and awareness of what pregnancy is and how it changes their life. I encourage those of you who are currently pregnant – don’t be afraid to ask questions or search for the information you seek. The more knowledge you have, the more in control you will feel and the better choices you will be able to make about improving your lifestyle.

Here are some simple tips on how to modify your current lifestyle to improve your own health and wellbeing, and that of your unborn child;

Eat healthy and nutritious food regularly (e.g. 5 small meals per day) to keep you energy levels up, Get at least 8hrs sleep per night (you may find in your 1st Trimester that you will need more sleep as your baby does most of its growing during this time and you will feel more tired), Drink at least 2 Litres of water per day to keep your body hydrated, Start light to moderate exercise (e.g. walking, pilates, swimming) and build up slowly, Stop smoking and drinking alcohol, Decrease the amount of caffeine you consume (i.e. tea, coffee, cola drinks, energy drinks), Try and decrease the amount of stress (e.g. listen to easy listening music, have a massage, read a book), Rest when you can – when carrying a baby there is a lot of extra strain placed on your body and its organs, so it is imperative that you are not standing on your feet too long during the day.

If part of changing your lifestyle includes ‘eating healthier’ and/or ‘exercising regularly’ contact the team at Merendi on 1300 881 536 and we can advise you on the best management plan for you.

Article by Merendi Leverett-Bowler

Accredited Exercise Physiologist

GradDipHSc(ExRehab), BHMSc, AEP, MAAESS

How to Get Pregnant Fast – Get Pregnant Quickly by Changing Your Diet

The food that you eat has an impact on every single cell in your body and the old adage, “You Are What You Eat” certainly rings true. If you are wanting to know how to get pregnant fast, then your diet probably has more of an impact than you will ever realize.

Good nutrition certainly does not mean giving up all the foods which you love, but it is about making the right choices most of the time, whilst recognizing that you can still have occasional treats without beating yourself up about it. When you are trying to conceive quickly, you do have a very good reason to improve your diet and the thought of getting pregnant faster should be the motivation which you need.

Dietary changes are unlikely to have an immediate noticeable impact, but as soon as you begin to make the proper changes, you are increasing your chances of getting pregnant quickly. Ideally, dietary preparation should begin around 3-4 months before you are hoping to conceive as it can take three months for a new batch of sperm to be produced and up to three months for your ovum to mature.

<b>Fats</b>

Although in some respects, fat has got a bad name, there are both healthy and unhealthy fats and if you are wanting to know how to get pregnant fast, you should include essential fatty acids in your diet as these are a vital component of every human cell and play a large part in regulating hormones. To ensure that you get a good intake, try to have a portion of nuts or seeds, such as flax seeds, daily plus some oily fish, such as salmon or mackerel. Whilst trying to conceive, you may wish to consider taking an essential fatty acid supplement.

Fiber

We all know that enough fiber is essential to help to regulate our bowel movements and prevent constipation, but did you know that fiber can also help to regulate estrogen, by preventing excreted estrogen being reabsorbed into the bloodstream. Contrary to popular belief, the best form of fiber is not necessarily bran, as this can block the absorption of certain nutrients. It is better to eat plenty of fresh fruits and vegetables, wholegrains, beans, nuts and seeds.

Complex Carbohydrates

Complex carbohydrates are those which have not already been broken down prior to being eaten, for example, wholegrains, beans and pulses and vegetables. To optimize your health, it is important to avoid simple carbohydrates, such as sugar, fruit juice and honey and stick to eating the unrefined versions.

Soya

For those wanting to know how to get pregnant fast, it is believed that soya can play an important role which should not be overlooked. It can both lower cholesterol and prevent cardio-vascular disease. In addition, it has a role to play in balancing both male and female hormones. Over the last few years, there has been a rise in conditions which are believe to be related to the increase in estrogen-like chemicals, including breast cancers and prostrate cancers. These increases are also thought to be related to reproductive and menstrual problems which impact directly on fertility.

The Phyto-Estrogens in soya, are thought to be able to block estrogen, an excess of which is implicated in various fertility issues, such as fibroids, endometriosis and, crucially, the disruption of the second half of the menstrual cycle, making conception difficult. Try adding soya milk to your diet, along with Tofu, ensuring that all forms are not genetically modified and organic where possible.

Despite researching and putting into practice tips on getting pregnant quickly, some couples still do not conceive after several months.Rather than leaving matters completely to chance, it makes sense to implement a tried and tested method which is guaranteed to work. Dietary measures are just one of a number of proactive steps you can take and if you would like to see details of a holistic system which will eliminate infertility and give you the baby you so want, please visit How To Get Pregnant Fast

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