Fertility awareness is useful not only in helping you conceive, but also to help you avoid a pregnancy. Here are some techniques that will help you know the ideal time when you will be most fertile, so that having sex during these times will improve your chances of getting pregnant quickly.
Planning For Pregnancy  Planning a pregnancy needs a lot of preparation. If you are trying to have a baby or are just thinking about it, taking care of your health before you become pregnant - also called preconception care- can help you prepare for a safe pregnancy and healthy baby.
Pre-pregnancy checkup
The first step towards this is to visit your doctor. He or she will give you the right advice after evaluating your health.
Based on the evaluation, your doctor will suggest methods of taking good care of yourself before you become pregnant.
Keep track of the following aspects while planning your pregnancy.
Body weight and fertilityMaintainingyour weight in the normal range before and during pregnancy helps yourhealth and that of your baby’s. Being overweight has its risk of highblood pressure and Diabetes. It also puts a strain on the heart. Thisstrain becomes even greater during pregnancy, when your heart has towork harder to supply blood to you and your baby. |  |
| Obese women are more prone to problems during pregnancy, which is riskyfor the baby as well as the mother. There is also the added risk ofmacrosomia, a condition in which the baby grows too large leading tolabor and delivery complications. |
On the other hand, being underweight can diminish your chances of even getting pregnant. It also may increase your chances of giving birth to a Low-birth Weight baby.
These small babies often have problems during labor and after birth. Therefore, it is important for you to maintain a healthy body weight before pregnancy. Your doctor will tell you just how much weight you may have macrosomia lose depending on your present body weight. |  |
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Moreover do not go on crash diets to reduce weight. It will rob you of vital nutrients and spoil your health.
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| Good nutrition A healthy diet will ensure adequate stores of nutrients for you and your baby’s needs, when you are pregnant. Choose healthy foods and avoid junk or fast foods, making sure you have a well-balanced and varied diet. An average woman needs about 2,000 calories per day. Eat plenty of fruits, vegetables, and whole-grain products each day. Drink fat-free or low-fat milk and consume other dairy products. |
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Pregnancy Health
Now that you are pregnant, taking care of yourself has never been more important. You will be probably getting advice from everyone—your doctor, family members, friends, co-workers and even complete strangers—about what you should and should not be doing.
But staying healthy during pregnancy depends on you, so it is crucial to arm yourself with information about the many ways to keep you and your baby as healthy as possible. |
| Regular check-upsThe key to protecting the health of your baby is to get regular Prenatal care. Getting Prenatal care as soon as you know you are pregnant (or, if possible, before you conceive) and seeing your health care provider regularly as your pregnancy progresses are vital to you and your baby's health. |
 You should have your first examination during the first 6–8 weeks of your pregnancy, where your doctor will figure out how many weeks pregnant you are based on a physical examination and the date of your last period.
If you are healthy and there are no complicating risk factors, you can expect to see your healthcare provider - Every 4 weeks until the 28th week of pregnancy.
- Every 2 weeks until 36 weeks.
- Once a week until delivery.
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Throughout your pregnancy, your healthcare provider will check your weight and blood pressure while also checking the growth and development of your baby. During the span of your pregnancy, you will also have Prenatal tests, including blood, urine and cervical tests, and probably at least one Ultrasound.
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Eat a healthy and nutritious diet  During pregnancy, you should eat a balanced and nutritious diet. You should also increase your calorie intake to meet the needs of your growing baby and your changing body.
Babies need nutrients from the food you eat to help them grow. You do not need to eat twice as much as told by Grandma while you are pregnant, just twice as wisely. Keep in mind the food guide pyramid when choosing meals and snacks each day. Eating a range of wholesome food can help prevent prematurity and Low-birth Weight. A balanced diet also helps you to prevent anemia, infections, difficult labor and poor healing.
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Have plenty of fiber and water It is particularly important to eat more fiber to avoid the common pregnancy problems of Constipation and piles (hemorrhoids). Increase your fiber intake by eating lots of fruit and vegetables, whole wheat bread and cereals, brown rice and pulses. You should also drink plenty of fluids. Increasing fiber without enough fluids can exacerbate Constipation.
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Exercise regularly A good exercise program can give you the strength and endurance you will need to carry the weight you gain during pregnancy and to handle the physical stress of labor. It will also make it much easier to get back into shape after your baby is born. Exercise can boost your spirits and help ward off the pregnancy blues. If you are used to taking exercise in the form of a sport, you can continue with this as long as it feels comfortable for you, unless your particular sport carries a risk of falls or knocks. |
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Avoid alcohol and smoking Alcoholis absolutely off limits. Drinking even small amounts of any alcohol,including beer, can lead to mental retardation and facial deformities.It is also a major factor of Low-birth Weight and delayed growth.
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Keep infections at bay
It is a must to avoid infections caught from all possible sources like raw food, from pets, atmosphere, workplace or sick people because they can seriously harm the Fetus.
Avoid self-medicationRefrain from taking medication of any kind like antibiotics, anti-inflammatory, or steroids,
without consulting the doctor, because they can harm the unborn baby. |
Free yourselves from stress Pregnancy is a stressful time for many women. You may be feeling happy, sad and scared — all at the same time. Very high levels of stress may contribute to preterm birth or Low-birth Weight babies. Hence, you should try to learn how to cope with it
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What should I be careful about? |
- Eating regularly and nutritiously and drinking lots of water.
- Resting when you can—and when your body needs it.
- Exercising (with your doctor’s consent).
- Relaxing by meditating, listening to music or yoga.
- Staying away from stressful situations, when possible.
- Talking—to your partner, friends, relatives and health care professionals.
- Going to all your Prenatal care appointments
| - Avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports.
- After the first 3 months of pregnancy, it is best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation.
- Also avoid long periods of standing.
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Rest
Most women find it hard to feel comfortable as their pregnancy progresses. It is alright to sleep in any comfortable position except on the belly. |
| Try to rest as much as possible. You may often feel very tired,particularly in the first and third trimesters. Sense of well being willbe there between 3rd and 8th month. Even if you cannot sleep during theday, put your feet up whenever you can. |
Most important is positive outlook and involvement of spouse. Husband should be empathetic, supportive and proactive. After all you are the blessed one with pregnancy, which is elusive to 30% of couples.
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Pregnancy and Sleep
Getting a good night’s sleep may be one of the greatest challenges you face during pregnancy. Remember your body is working hard to protect and nurture the developing baby. Getting enough sleep is vital as your body needs enough rest as you tend to get more tired than usual during this period.
Stress, anxiety, hormonal alterations and physical discomforts are some factors which may affect your sleep. You may have problems falling asleep or you just cannot seem to find a comfortable position to sleep or even be troubled by unpleasant dreams.
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| As your belly grows and pregnancy progresses, sleep may becomeincreasing difficult for you. However, making some simple lifestylechanges during pregnancy may work for you to get the sleep you need. |
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Sleep problems in pregnancy
There are various factors that contribute to disrupted sleep during pregnancy. Some of them are as follows:
Frequent urge to urinate: You would often find yourself waking up at night due to an increased need to go to the bathroom, shortly after you become pregnant. This is because your growing Uterus puts pressure on the Bladder and making you feel the need to urinate more often. Moreover, the amount of blood and other fluids in your body increases, which means your kidney is working harder to filter the fluids. This results in more urine output.
Nausea: Morning sickness may be worse at night but you may feel nauseated at night as well. Night-time nausea may keep you from falling asleep. Although more common in the early stage of pregnancy, nausea can occur at any stage. |
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Heartburn and indigestion: Many pregnant women experience heartburn and indigestion during pregnancy. Heartburn is a burning sensation that occurs at the lower regions of your chest leaving an unpleasant taste in your throat and mouth. Heartburn and indigestion may occur as the entire digestive system slows down during pregnancy, which cause delay in the stomach emptying after meals.
Leg cramps: As pregnancy progress, you may have painful cramps in the muscles of your leg caused by the extra weight you are carrying. It usually happens during second and third Trimester of pregnancy, which may interfere with your sleep.
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| Another reason is that as your Uterus expands, it can put more pressureon the nerves and veins leading from your trunk to your legs. And athird reason may be due to the presence of too much phosphorus and toolittle calcium and potassium in your blood. |
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Restless leg syndrome: Restless leg syndrome (RLS) is a condition in which your legs feel an uncontrollable urge to move around while you are sitting or lying down. Moving your legs brings immediate relief from the crawling, tingling and burning sensation you feel inside your legs. But the relief is short-lived as the sensation returns once you sit or lie down. RLS can interfere with falling asleep and prevents you from having a deep sleep. There are many theories about the cause of RLS during pregnancy and iron deficiency is one of them.
Snoring: In the final stages of pregnancy, some women are likely to snore due to narrowed airways and increased pressure against your lungs. Snoring can cause you to breathe more deeply as if you are harder to get air or you wake up with a gasp in sleep. Culprits for snoring include hormonal fluctuations and weight gain during pregnancy.
Other reasons: Some women experience more bizarre dreams than usual or even nightmares. Stress and anxiety during pregnancy also can interfere with your sleep. |
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Best sleeping position
The best sleeping position for a pregnant woman is lying on her side, especially the left side. Lying on your side keeps the baby weight from applying pressure against the vena cava, a major vein that returns blood from the lower body to the heart. It actually helps improve blood circulation to the heart and allows maximum blood flow and nutrients to the Fetus.
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| Do not worry about shifting positions as it is a natural part ofsleeping. Moreover, you might not be able to do so as it would be toouncomfortable for you as the pregnancy progresses. |
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Sleeping positions to avoid
Sleeping on your back: Sleeping on your back is not recommended as the baby’s weight presses on vena cava (a major vein that returns blood from the lower body to the heart). It also puts full weight on your back and intestines. All these can cause discomforts and can increase the risk of you developing backaches, indigestion, impaired breathing and circulation, etc. during pregnancy.
Sleeping on your stomach: Sleeping on your stomach during pregnancy should be avoided as it will put pressure on the Fetus.
Tips for sound sleep
Exercise: Exercise during pregnancy is good for your mental and physical health. Don’t exercise too near to bedtime as it can cut down on deep sleep.
Pillows: Tucking a pillow under your back, to one side will help you if you are very uncomfortable to lie on your side. Some women find it helpful to prop a pillow between the knees to sleep on their side comfortably. You can also try for “pregnancy pillows” which are available in the market. |
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Nutrition: Drinking a glass of warm milk may help you bring on sleep. Cut down on the intake of caffeinated drinks like coffee, tea and soda as much as possible during pregnancy.
Avoid drinking lots of fluid within a few hours before going to sleep to cut down on night time trips to the bathroom. Keep some simple snacks like crackers by your bedside if nausea is keeping you up. Experts believe that carbohydrate-rich foods like bread can also promote sleep. |  |
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Relaxation techniques: If anxiety and stress are keeping you awake, relaxation can calm your mind. Relaxation techniques include deep breathing, massage, yoga and stretching.
Prescription drugs: Ideally, all prescription drugs and over-the-counter drugs should be avoided during pregnancy as it may harm your baby. Consult your doctor before taking any kinds of medicine. If a leg cramp awakens you, you can try stretching your leg straight away. Sitting or standing with your legs crossed for long time should also be avoided. |
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Exercise In Pregnancy
Exercise during pregnancy is something many women think about but hardly do. Excuses to avoid exercise vary—no time, it is boring, lack of energy, it may cause harm to the baby etc., are some of the common ones.
But the fact remains that exercising during pregnancy has a positive impact on both the baby and the mother.
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Here are some reasons why you should get moving
Exercise for energy
Pregnancy can deplete energy. Exercises such as walking strengthen and tone the muscles and rejuvenate women to carry on with their day-to-day tasks with lesser strain. Additionally, exercise improves overall blood circulation and keeps energy levels high.
Exercise for easier labor Childbirth is a difficult process and exercise during pregnancy will help increase flexibility, endurance, and muscle control which are necessary for labor and delivery, thereby helpful in easier labor. |
| Benefits of exercising |
| Improves muscle tone and strength. |
| Improves immunity to ward off infections. |
| Helps the mother have a relatively easy labor. |
| Helps mother to get back faster to her pre-pregnancy shape after childbirth. |
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Exercise to reduce pregnancy-associated discomfort
Pregnancy is accompanied by minor aches and pains. Exercises such as muscle stretches, walking, swimming etc., strengthen various parts of the body like the back and abdominal muscles.
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Exercise to prepare you and your body for birth Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help. Muscle groups that are most important to exercise during pregnancyThe three muscle groups that a pregnant woman should target are: Abdominal muscles: Strengthening of these muscles will make it easier to support the increasing weight of the baby.
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| Pelvic muscles:Strengthening of these muscles will permit the Vagina to widen moreeasily during childbirth and also prevent urinary problems (leakingurine when you cough or sneeze) after delivery.
Back muscles:Strengthening of back muscles will improve the posture and minimize the strain of pregnancy on the lower back and help prevent discomfort caused by poor posture.
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Exercise to reduce stressPregnancy is a mixture of elation and anxiety and pregnant women often find themselves swinging from one to the other, which can be quite stressful.
Physical exercises increase mood-elevating chemicals in the brain and thereby reduce pregnancy-related blues.
Exercise to look better
Exercise increases the blood flow to your skin, giving you a healthy glow.
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| Recommended exercises |
| Swimming |
| Stationary cycling |
| Walking |
| Low-impact aerobics |
| Mild stretch exercises |
| Kegel exercises |
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Tips for a healthy exercise program
Do’s - Start with mild exercises.
- Wear comfortable exercise footwear that gives strong ankle and arch support.
- Wear a good fitting support bra to protect your breasts.
- Choose exercises that do not cause pain or increased tiredness.
- Take frequent breaks and drink plenty of fluids to avoid dehydration.
- In case of shortness of breath or tiredness, rest immediately.
- Relax and stretch before and after exercises.
- Eat a healthy diet of fruits, vegetables and carbohydrates.
- Make it slow; take it one at a time.
Don’ts - Lifting weights above the head and exercise that strain the lower back.
- Exercising in hot surroundings.
- Exercising on unstable or uneven surfaces.
- Hard contact sporting activities.
- Exercising while lying flat on the ground as this reduces blood supply to the womb.
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Finally… If you plan to start on an exercise program, it is important to seek the advice of a doctor and practice certain safety guidelines, before beginning to exercise. |
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What is morning sickness?
Morning sickness (can happen anytime during the day – not just in the morning!) is a term used to describe the feeling of nausea and vomiting that is often associated with early stages of pregnancy. Most women experience Morning sickness to some degree although it is highly variable between individuals.
Every pregnancy is different so a woman may have a very bad bout of Morning sickness for her first chilExcessive Vomiting in Pregnancy
Pregnant women may have many health complaints of varying degrees throughout their pregnancies. One such common complaint that pregnant women are plagued with is Morning sickness (i.e. mild form of nausea and vomiting), which is particularly observed during the first Trimester of pregnancy.
It occurs in almost 50% to 90% of all the pregnancies. However, about 0.3 to 2 % of pregnancies are complicated by hyperemesis gravidarum, or excessive vomiting during pregnancy.
d and not feel a thing for her second one. |
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