January 07, 2008
New Allergy Advice for Kids
Breast-feeding helps prevent babies' allergies, but there's no good evidence for avoiding certain foods during pregnancy, using soy formula or delaying introduction of solid foods beyond six months. That's the word from the American Academy of Pediatrics, which is updating earlier suggestions that may have made some parents feel like they weren't doing enough to prevent food allergies, asthma and allergic rashes.
The new guidance report for pediatricians was published in the January issue of the journal Pediatrics. Earlier advice about restricting certain foods from moms' and babies' diets has been tossed out and the only surefire advice remaining is to breast-feed.
The report says:
*There is no convincing evidence that women who avoid peanuts or other foods during pregnancy or breast-feeding lower their child's risk of allergies.
*For infants with a family history of allergies, exclusive breast-feeding for at least four months can lessen the risk of rashes and allergy to cow's milk.
*Exclusive breast-feeding for at least three months protects against wheezing in babies, but whether it prevents asthma in older children is unclear.
*There is modest evidence for feeding hypoallergenic formulas to susceptible babies if they are not solely breast-fed.
*There is no good evidence that soy-based formulas prevent allergies.
*There is no convincing evidence that delaying the introduction of foods such as eggs, fish or peanut butter to children prevents allergies. Babies should not get solid food before 4 to 6 months of age, however.
Posted by Lisa at 07:36 AM | Comments (0) | TrackBack
October 11, 2007
Running During Pregnancy
Going for a run is a quick and effective way to work your heart and body, giving you a mental and physical boost when you feel tired. Plus, like walking, it's easy to fit into your schedule.
Is it safe for me to run during pregnancy?
It depends. If you ran regularly before getting pregnant, it's fine to continue — as long as you take some precautions and first check with your doctor or midwife.
But pregnancy isn't the time to start a running routine. Pregnancy's also not the time to start training for a marathon, a triathlon, or any other race. The first trimester is when the baby's major organs are forming, and overheating's a real issue. If a woman's core temperature gets too high, it could cause problems with the baby, so why risk it?
Whether you're pregnant or not, running can be hard on your knees. During pregnancy, your joints loosen, which makes you more prone to injury. So unless you're an avid runner, you should probably steer clear of this form of workout at least until after your baby arrives.
First trimester tips
Follow the usual precautions, such as drinking lots of water before, during, and after your run. Dehydration can decrease blood flow to the uterus and may even cause premature contractions.
Wear shoes that give your feet plenty of support, especially around the ankles and arches. Invest in a good sports bra to keep your growing breasts well supported.
Second trimester tips
Your center of gravity's shifting as your belly grows, leaving you more vulnerable to slips and falls. For safety, stick to running on flat pavement.
If you lose your balance, do your best to fall correctly. Try to fall to your side or on your behind, to avoid trauma to the abdomen. Or put your hands out to break your fall before your abdomen hits the ground.
Consider running on a track as your pregnancy progresses. Not only is the track surface easier on your joints, but you may feel safer running somewhere where you won't get stranded in case of an emergency.
Third trimester tips
Be as careful as you've been during the first two trimesters. And remember: If you feel too tired to go for a run, listen to your body and take a break. Being sedentary is unhealthy, but pushing yourself too hard is also harmful.
Most avid runners find that their jogging pace slows down considerably during the third trimester — a fast walk may be a better choice as your due date approaches.
Posted by Lisa at 07:17 AM | Comments (1) | TrackBack
September 06, 2007
Prenatal Yoga
Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.
Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
First-trimester tips
Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting. You probably don't have many restrictions this early in your pregnancy, but remember to follow the 13 rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. Listen to your body and trust what it tells you. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.
Second-trimester tips
Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.
Third-trimester tips
You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. And remember: Don't hold poses for a long time; it's important to keep moving.
Best poses for pregnancy
Cobbler's or Tailor's pose (baddha konasana): This sitting pose helps open the pelvis. If you are very loose-jointed in your hips, make sure your "sit bones" are well grounded on the mat or blanket (gently pulling the flesh on each side of your bottom out a bit will help you find the right position). Place pillows or rolled-up towels under your knees to avoid hyperextension of your hips.
• Sit up straight against a wall with the soles of your feet touching each other.
• Gently press your knees down and away from each other, but don't force them apart.
• Stay in this position for as long as you're comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain, a common problem during pregnancy.
• Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
• Tuck your buttocks under and round your back as you breathe in.
• Relax your back into a neutral position as you breathe out.
• Repeat at your own pace.
Squatting: This will relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly.
• Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
• Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of your weight should be toward your heels.
• Take a deep breath and, exhaling, push into your legs to rise to a standing position.
Side-lying position: This is a good resting pose for the end of a practice.
• Lie on your left or right side with your head resting on your arm or a blanket.
• Put a body pillow or blanket roll between your thighs to give your hips some support.
• If you're in a yoga class, your instructor may guide you through some breathing exercises.
Other good poses during pregnancy: Also try the standing postures Warrior I (virabhadrasana I), Warrior II (virabhadrasana II), and Tree (vrksasana). These poses help strengthen your joints and improve your balance. Warrior poses can also ease backache and sciatica. Downward-Facing Dog (adho mukha vrksanasana) can energize your whole body, but it's best not to do this position in your third trimester. Your yoga instructor may recommend variations on any of these classic poses.
Yoga precautions during pregnancy
As with any exercise, you need to take certain general precautions when you're pregnant. You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, which can cause dizziness, shortness of breath, and nausea. But some women are comfortable lying in this position well into their pregnancies.
If you've never done a headstand or shoulder stand before, skip these poses. Pregnancy is not the time to start an inversion practice, although many women who are used to these poses can continue to perform them well into their second trimesters. Use caution or avoid these poses altogether during the third trimester. Skip positions that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists. You're more apt to tear and strain muscles now because the pregnancy hormones that allow the uterus to expand also loosen other connective tissue.
Steer clear, too, of Bikram or hot yoga classes, in which the room is heated to 90 degrees or higher, since this could cause dangerous overheating.
Posted by Lisa at 07:11 AM | Comments (0) | TrackBack
March 31, 2007
Prenatal Exercise Basics
If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase your risk for miscarriage.
• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.
• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.
• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.
• Wear comfortable exercise footwear that gives strong ankle and arch support.
• Take frequent breaks and drink plenty of fluids during exercise.
• Avoid exercise in extremely hot weather.
• Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.
• Contact sports should be avoided during pregnancy.
• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
• During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.
• Include relaxation and stretching before and after your exercise program.
• Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.
Posted by Lisa at 07:20 AM | Comments (0) | TrackBack
January 11, 2007
Is exercise safe during pregnancy?
In the old days, pregnant women were fearful of any kind of physical exertion during pregnancy. Exercise during pregnancy has been well researched and found to be much less fearful and actually very beneficial to the mom-to-be and her baby.
1. Boost your energy
Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.
According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.
2. Sleep better
When you're carrying an extra 15 pounds in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a deeper, more restful slumber.
3. Reduce pregnancy discomfort
Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.
4. Prepare for childbirth
It makes perfect sense: The better shape you're in, the stronger you'll be come labor and delivery time. Giving birth is akin to running a marathon — it requires stamina, determination, and focus. Though it hasn't been well researched, training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby.
5. Reduce stress and lift your spirits
Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
6. Improve your self-image
Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.
7. Get your body back faster after childbirth
This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth.
Posted by Lisa at 07:18 AM | Comments (0) | TrackBack
January 16, 2006
Fish During Pregnancy
Some women fear that being pregnant means saying "catch you later" to fish, but that isn't always the case.
Pregnant and nursing women can eat fish, but not long-lived fish -- such as swordfish, shark, king mackerel and tilefish -- because of the methyl mercury they may contain. Pregnant women should also pass on raw seafood.
But expectant mothers can still enjoy other types of fish: shellfish like shrimp, canned fish such as tuna, smaller ocean fish or farm-raised fish such as salmon. Eat up to 12 ounces of other kinds of fish every week with a maximum of six ounces of albacore (white) tuna a week.
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May 18, 2005
Pregnant? Don't forget to exercise!
It wasn't all that long ago that the moment a woman learned she was pregnant, exercise was out and pampering and rest were in.
It was imperative, the thinking went, that the mom-to-be do nothing to risk her baby's development.
Today, doctors say not only is it OK to exercise, but women should stay active as a way to ensure a smoother, healthier pregnancy and delivery, while possibly reducing the risk of gestational diabetes.
Dr. Mary Jo O'Sullivan, a gynecologist and professor emeritus at the University of Miami in Florida, said that in the past, "women were catered to when they became pregnant," because it was assumed physical activity would harm the fetus.
But recent research has found that fetal heart rate and birth weight don't suffer when a healthy woman exercises moderately. Nor does exercise harm the placenta, the organ that grows on the wall of the uterus and supplies blood and nutrients to the baby, O'Sullivan said.
"In a basically healthy woman, a moderate exercise program does not seem to have a significant impact on the pregnancy as far as the fetus is concerned," she said.
Karen Fehr, division chairwoman of health and exercise science at Paradise Valley Community College in Phoenix, added, "Exercising helps women to have the energy levels and endurance to maintain strength during the changes in the body due to pregnancy."
What's more, exercise can help reduce some of the typical pregnancy discomforts, like backache, constipation, fatigue, bloating and swelling. And it boosts a woman's mood, energy level and self-image, while improving her posture and sleep, according to the American College of Obstetrics and Gynecology.
Fehr added, however, that exercise has to be tailored to a pregnant woman. For instance, pregnant women shouldn't exercise on their backs because the baby's weight can press too much on the lungs and arteries. Also, exercises have to account for changes in balance and body mechanics because of the extra weight of the stomach and lower center of gravity. Also important is proper exercise technique, she added.
During pregnancy, a hormone called relaxin is released into the body to relax the uterus to make room for the growing fetus. But this hormone also relaxes all the other connective tissue in the body, like the ligaments and tendons that surround the joints.
"These hormones can cause joint laxity," Fehr said, so women need to be careful when putting stress on their joints.
Three years ago, in response to questions about exercise during pregnancy, the American College of Obstetrics and Gynecology issued a set of guidelines to help women and doctors.
In general, said O'Sullivan, who helped prepare the guidelines, swimming and walking are recommended, as well as aerobic activity at half the level of pre-pregnancy.
Not recommended, according to the guidelines, are contact sports or activities that carry a risk of falling, both of which could cause harm to a fetus. These include sports like soccer and basketball, rigorous racket sports, and activities like downhill skiing or horseback riding, she said.
The guidelines also list physical conditions that preclude any exercise, like high-risk pregnancies, second or third trimester bleeding and heart disease, and conditions that call for caution in exercising, like severe anemia, poorly controlled high blood pressure or type 1 diabetes, obesity, or a previously sedentary lifestyle.
O'Sullivan said that, despite the booming interest in exercise among women, very few actually exercise during pregnancy.
"This is a very rough estimate, but no more than 15% of pregnant women are exercising," she said, "and those who do are in a higher socio-economic group, who are generally thin, and who are exercising pre-pregnancy."
Besides the heart, there are three muscle groups women should focus on during pregnancy — the muscles of the back, the pelvis, and the abdomen, according to the University of Michigan Health System:
Strengthening abdominal muscles makes it easier to support the growing weight of a baby. And you'll be better equipped to push with more strength and effectiveness during labor.
Building up pelvic muscles will allow the vagina to widen more easily during delivery. It may also help prevent urinary problems after delivery.
Working on back muscles will make them stronger, improve posture, and lessen the strain of pregnancy on your lower back.
Fehr, who first designed an exercise class for pregnant women about 15 years ago, said a big trend in pregnancy exercise today is yoga classes.
"Yoga has become so popular that we offer it instead of regular fitness classes. Yoga offers stress reduction and encourages mental well-being, but you do have to supplement it with cardiovascular exercise," she said
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May 16, 2005
Eating for Two?
Not really. Just because you are pregnant, doesn’t mean you can eat twice as much food as you usually would. Think how small the baby is. Do you actually think he/she needs 1800 calories or so? In reality, you only need about 300 additional calories each day. A good weight gain for normal-weight healthy moms is between 25 and 35 pounds. Women who are underweight when they become pregnant should gain between 28 and 40 pounds. Women who are overweight need to gain between 15 and 25 pounds. Obese women still need to gain at least 15 pounds. Women should consume a variety of foods according to the Dietary Guidelines. Whole grains, leafy green and yellow vegetables, and fruit should be consumed daily to meet nutrient needs and provide enough fiber. Meat, poultry, seafood, legumes, and nuts are important sources of protein, as are zinc, iron, and magnesium. Pregnant women should be encouraged to consume iron-rich foods such as lean red meat, fish, poultry, dried fruits, and iron-fortified cereals. Meat and ascorbic acid-rich fruits enhance the absorption of non-heme iron (ie, from plants and iron-fortified foods). Foods that inhibit iron absorption, such as whole-grain cereals, unleavened whole-grain breads, legumes, tea, and coffee, should be consumed separately from iron-fortified foods and iron supplements. Due to the increased efficiency of calcium absorption, calcium requirements during pregnancy are similar to those in the nonpregnant state. An adequate intake of calcium is 1,300 mg for women aged 14 to 18 years and 1,000 for women aged 19 to 50 years. Caffeine can readily cross the placenta and can affect fetal heart rate and breathing. Since adverse effects on pregnancy outcomes have been linked to high caffeine intakes, prudent advice would be to discourage caffeine intakes above 300 mg/day. To translate that level into servings, the amount of caffeine is about 85 mg/5 oz cup of percolated coffee, 60 mg/5 oz cup of instant coffee, 40 mg/1 oz espresso; 30 mg/5 oz cup of leaf/bag tea, and 36 mg/12 oz cola beverage.
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May 13, 2005
Coping with pregnancy food cravings.
Elizabeth Ward, MS, RD wrote:
Do food cravings threaten to derail good nutrition during your pregnancy? Here's how to stay on track.
For many women, powerful food cravings for certain foods come with the territory during pregnancy. You've probably heard tales of loved ones being dispatched at all hours to search for a certain brand of bacon double cheeseburger or rocky road ice cream to quell an expectant mom's desire. Perhaps you've felt an overwhelming urge to splurge firsthand.
Truth is, nobody is sure why some women have pregnancy food cravings. "Some experts say cravings, and their flip side, food aversions, are protective, even if there is no scientific data to back up that theory," says Siobhan Dolan, MD, assistant medical director of the March of Dimes Birth Defects Foundation and assistant professor of obstetrics and gynecology and women's health at Albert Einstein College of Medicine in New York.
For example, you may not feel like drinking alcohol when pregnant, which is beneficial since avoiding beer, wine, and other spirits fosters your baby's mental and physical development.
Others think a pregnant woman's preference for certain foods such as salt-laden potato chips is nature's way of helping her meet her daily sodium quota. However, it's highly unlikely that cells translate so-called nutrient shortfalls into food cravings. Longing for a particular food tends to distinguish pregnancy food cravings from cravings women have when they are not expecting.
Pregnancy Cravings Are in a Class by Themselves
So food cravings are probably all in your head, a product of pregnancy hormones. Hormonal shifts during pregnancy intensify sense of smell (which heavily influences taste) and are powerful enough to affect food choices.
"It's possible that women who are feeling nauseous, bloated, tired, or crabby due to the effects of pregnancy hormones look for foods to increase their comfort level," says Elisa Zied, a registered dietitian and spokesperson for the American Dietetic Association. "Some women who deprive themselves when they're not pregnant think of pregnancy as a time to treat themselves to foods they typically avoid."
When expecting, Zied favored foods she loved as a teen but ate far less often in the years leading up to her two pregnancies. A combination of kielbasa and melted cheese atop toasted English muffins were big with Zied during her first pregnancy. When due with her second child, she preferred Cheez-Its over anything else.
How does a nutrition professional who knows better manage cravings? By eating small portions of the lower-fat versions of her favorite foods. "When I wanted those foods, I really wanted them, so I gave in, always mindful of how much I was eating," she says.
Food Cravings Aren't All Bad
The foods women tend to want are, in fact, good choices. Take dairy products, for example, rich in protein, calcium, and several other nutrients, which are among the top foods women want during pregnancy, according to the March of Dimes. When Dolan was pregnant, cranberry juice was all she wanted to drink. Fortified cranberry juice can be an excellent source of calcium or vitamin C and contains an array of other nutrients necessary during pregnancy.
Food cravings typically differ from pregnancy to pregnancy. They may also change from day to day. Don't be surprised when the food you had to have yesterday repulses you today. Sometimes, a pregnancy changes food preferences permanently. After delivering, Dolan's love of cranberry juice turned to distaste. "Now, I won't even go near it," she says.
Some women find themselves with a yen for nonfood items, including ice, dirt, clay, paper, and even paint chips, a condition known as pica. Pica may signal iron deficiency. Expectant mothers may also get the urge to eat flour or cornstarch, which, despite being food items, are a problem in large amounts. Too much can lead to blocked bowels and crowd out the nutrients your baby needs by causing you to feel full. If you have any of these urges, resist eating the items you crave, and report them to your doctor right away.
No matter how strong your desire, steer clear of foods considered health risks for pregnant women and developing babies. These include:
· Raw and undercooked seafood, meat, and eggs
· Unpasteurized milk and any foods made from it, including Brie, feta, Camembert, Roquefort, and Mexican-style cheeses
· Unpasteurized juice
· Raw vegetable sprouts, including alfalfa, clover, and radish
· Herbal teas
· Alcohol
How to Control Your Food Cravings
It's possible to have food cravings and still provide your baby with the nutrients she or he needs to grow. However, giving in to too often to your desire for high-calorie foods may translate into too much weight gain (experts recommend between 25 and 35 pounds for a single baby; and 35 to 45 pounds for twins). Too much weight gain increases the risk of gestational diabetes and unhealthy blood pressure levels.
Here's how to handle pregnancy cravings:
· Eat a balanced diet that includes lean sources of protein, reduced-fat dairy foods, whole grains, fruit, vegetables, and legumes. When your diet is balanced, a small portion of a not-so-healthy food won't crowd out the nutrition your baby needs.
· Eat regularly to avoid drops in blood sugar that could trigger food cravings. Dividing up food into six small and satisfying meals can help.
· Include regular physical activity (as permitted by your doctor).
· If the urge to eat brownie sundaes is ruling your life, try taking your mind off food by waiting to eat (as long as you had a balanced meal or snack within the last two hours); going on a short walk; running an errand (but avoid the grocery store!); getting out of the kitchen; calling a friend; or reading.
· Try satisfying a candy urge with a fun-size bar instead of the king size. Got to have chips? Choose a snack size bag of baked chips to limit fat intake and overall consumption.
· Focus on lower-calorie foods. Frozen yogurt and low-fat fudge bars may do the trick when you desire super-premium ice cream. Sorbet, sherbet, and frozen fruit bars are other lower-calorie frozen treats that can stand in for higher-calorie options.
· Create more healthy stand-ins for the treats you crave. When you must have a strawberry Danish, try spreading four graham cracker squares with two tablespoons whipped cream cheese. Top with strawberry preserves or sliced fresh strawberries. Another idea: Put off running out to buy a milkshake with this blender treat: Combine low-fat vanilla frozen yogurt and orange juice and whip to desired consistency.
Posted by Lisa at 01:13 PM | Comments (0) | TrackBack