I was beside myself with joy whenever I found out my wife was pregnant, as it was something that both of us had been hoping for, for quite some time. The moment she walked out of the bathroom and told me that the test was positive, was total bliss for myself and her. However, after all of our friends and family found out about her pregnancy, a lot of well-meaning advice obviously came rolling in. This was not something I had really even thought of until it happened, and while I appreciated some of the advice people were giving us, a lot of things people were saying, was getting both my wife and I pretty nervous. I came to my mother about all of the things that we were hearing, and she gave me the best piece of advice that I had heard, which was to try and ignore any negative things we heard as most of it would probably not apply to us.

This is because a number of people were telling us how difficult things would be not only to during the labor process, but after the baby was born as well. How we would not get any sleep, how many different things could go wrong while my wife was in labor, and even while she was pregnant as well, as there were so many tests and other things that could happen. We just had to learn how to relax, and realized that just because other people had problems, did not necessarily mean that these things were going to happen to us as my mother said. We of course had our trials and tribulations, as several different routine tests came back with false positives, and my wife had to go back and be retested. There were also a number of other scares, such as when we found out that my wife had a low-lying placenta, and at the time we had no idea what it even was. However, this is when our family and friends really came through for us, as both my sister-in-law and one of my wife’s best friends had dealt with the same thing, and they help to reassure us that it wasn’t a big deal.

The moral of the story is that people are going to want to share in the joy of your pregnancy, and they will offer you a lot of advice. You will hear things, such as why you have to give up your cats or why you should not do this and that, but in the end most of what others are telling you, will never come to pass.

By William Jason

By Dr Brett Hill, wellness expert and author of How to Eat an Elephant

In his best-selling book A New Earth, Eckhart Tolle talks about the importance of breath, amongst many other things. One sentence jumped out at me: he said, “Even if you meditate on your breathing for two hours or more, which some people do, one breath is all you ever need to be aware of – indeed ever can be aware of”.

It got me thinking about meditation. I have tried meditation before and struggled with it. So I decided that perhaps I was making it too hard on myself. I decided to try it for a minute and see what happened. It may not be as good as two hours, but it might just make a difference.

Amazingly doing this simple exercise for just one minute is enough to reduce my stress levels significantly when things are flat out. If done regularly it also seems to give me more energy, help me think more clearly and also be more productive throughout the day.

There is nothing more important to your body than breathing! So give it a go – at the very worst all you will lose is one minute… and who knows what you might gain.

The other thing Eckhart Tolle spoke about (and it seems obvious now) is that I didn’t have to consciously breathe. I had previously made the mistake of taking big, slow, conscious breaths and really focusing on how I was breathing. What A New Earth points out is, “breathing isn’t really something that you do, but something that you witness as it happens”. I suddenly realised that rather than consciously breathing, I had to just let my body do what it does naturally: breathe freely and easily and just be present with what happens when it does it.

Now I know some of you might think that meditation is a bit out there for you, but really, this is just a simple breathing exercise. And after all, there is nothing more important to your body than breathing! So give it a go – at the very worst all you will lose is one minute… and who knows what you might gain.

Get help for morning sickness and combat it the healthy way, without medication.

The symptoms of morning sickness can occur in up to 80 percent of mothers to be and can begin as early as the fourth or sixth week of pregnancy, causing stress along the way. It usually lasts up to the 16th week, but can continue throughout the whole pregnancy in some cases. And while for some women morning sickness can be a mild inconvenience, for many others it’s an awful experience that dominates their whole days, not just the mornings.

Unfortunately there are many old wives tales floating around and it can be quite difficult and confusing figuring out what works. And while it is pretty difficult to cure morning sickness, as its cause is not completely understood, there are many natural methods of reducing the symptoms to allow you to enjoy your pregnancy.

One way to help your morning sickness is to get into the habit of eating something bland like crackers or dry cereal before you get up in the morning. Keep them by the side of your bed, and wake up half an hour earlier to give you a chance to get out of bed slowly.

Another way to prevent morning sickness is to not allow your stomach to get too full or too empty. Instead of eating three large meals each day, split them into smaller meals, every two or three hours. Also drink plenty fluids to avoid dehydration, but aim to drink at least half an hour before or after your meal.

Insufficient rest can aggravate nausea. Rest or have naps during the day, but not after eating. Use a pillow under your head and legs to make yourself more comfortable and relieve pressure. To help you sleep at night, eat a small snack before bedtime such as cereal, sandwich or rusks. Whatever you can tolerate. If you do wake during the night, try having a small snack, which can help prevent nausea in the morning.

Ginger is very popular amongst pregnant women and other nausea sufferers and can be taken in many forms. Capsules and tablets are available which you can take with water, or if you prefer, take sips of ginger tea until the symptoms abate. Ginger is also available as biscuits, sweets and lollipops which are ideal to nibble on when you’re out and struck by a bout of nausea. Peppermint tea is also useful to aid digestion and prevent nausea and heartburn.

Follow your food cravings, they will rarely lead you wrong. Other foods that may ease your symptoms are plain fruit and vegetables, fresh lemons, cold food (tends to have less nausea inducing odours), high protein foods such as nuts, beans, chicken. Avoid spicy or greasy food and opt for bland items such as crackers, pretzels or jelly. Vitamin B6, taken daily can also be very helpful for pregnancy related nausea.

Insufficient rest can aggravate nausea. Rest or have naps during the day, but not after eating. Use a pillow under your head and legs to make yourself more comfortable and relieve pressure. To help you sleep at night, eat a small snack before bedtime such as cereal, sandwich or rusks. Whatever you can tolerate. If you do wake during the night, try having a small snack, which can help prevent nausea in the morning.

Avoid smells that trigger your nausea. As this isn’t always possible, keep a tissue with you with a few drops of an essential oil such as lemon or orange, and hold it over your nose until you can get away from the odour. Also try to avoid being in hot or stuffy rooms. Open a window and let some fresh air in when possible. Gentle exercise and going for shorts walks is also helpful for your symptoms, as well as being excellent for your overall pregnancy health and that of your baby.

For more information on help for morning sickness, whether you’re just looking to improve your pregnancy experience, or to put an end to your daily suffering, a complete nutrition and exercise plan can not only combat morning sickness, but also give you and your new baby a healthy and energetic kick start to life.

Frequent urination: Having to run to the toilet several times an hour? Blame it on the HCG, as it increases blood flow to your pelvic area and the kidneys, causing increased formation of urine. Moreover, there are two bodies within one, metabolizing and producing metabolic waste. However, the metabolism is not so much a cause when the baby isn’t even breathing. Some women cut on liquids to counter this effect; bear in mind that this is certainly not recommended. The marginal improvement that this brings comes at a price. Your body and the baby’s needs water for the metabolism going on inside, and depriving yourself of liquid can be harmful in the long run. You can try skipping the diuretics however, like caffeine, which make your frequent urination even more frequent.

Fatigue: You’re working hard now. Don’t be surprised if the easiest of tasks make you short of breath. You’re now using your energy elsewhere, and this is likely to happen. The focus in the first trimester is on building the placenta. This can make you feel tired or wiped-out, but don’t fret. Continue giving yourself rest, eat right and take things easy to ease the fatigue to some extent. This fatigue is temporary; it reduces dramatically once you’re done making the link, which is at the start of the second trimester of your pregnancy. So bear with it, and go slow during the first trimester.

Breast tenderness and changes: Wondering who replaced your normal breasts with the gigantic orbs that you’re now carrying? Blame it on the hormones again; they’re triggering a flow of blood and deposition of fat in the area to make your breasts efficiently manufacture milk you’re your child when the time is ripe. To relieve the tenderness that you feel can be countered by buying yourself a maternity bra; and handle them with care. (The latter goes primarily for your partner).

Nausea: The morning sickness evolves into full-blown, all day long sickness that can cause you to go hug your toilet any time during the day without warning. Again, the hormones get the blame. The good part is that the morning sickness eases a lot once you’re through with the first trimester. It is being caused by the varying levels of hormones, coupled with the stress and other physical changes that you’re probably facing. Try staying away from the foods that intensify the nauseous feeling, and take small frequent meals. Eating right can be helpful even if you grow to hate the thought of food during this tiresome first trimester of your pregnancy.

Excessive saliva: Mouth watering and nausea, though a very improbable combination in normal situations, can occur during the first three months of your pregnancy. Don’t fret, it’s just your body generating excess saliva and making the stomach a bit queasy. Try chewing gums to help keep the mouth dry. The fact that they’re going to heal themselves once you’re through with the first three months is a comforting thought for many.

Food cravings: Whoever heard of sickness and food cravings together? Chances are that you haven’t either. However, that is exactly what happens. One moment you may be vomiting with all your might, and the next moment be craving for dark chocolate or French fries or a steak, whatever. This is your introduction to these weird feelings, and they’re to continue throughout the entire course of your pregnancy. However, don’t eat too much while catering to your cravings. Eat whatever you like, but restrict your portions. Go easy on that queasy stomach!

Pregnancy is the perfect time to take care of yourself, spiritually, physically, and emotionally while your body is nurturing and growing a new baby. Your regular routine won’t work for these nine months. You need to pay attention to what your body tells you at all times. And, you need to heed the advice of your doctor. A healthy pregnancy means a healthy baby. Here are five tips for a healthy pregnancy.

1. You should drink plenty of water. Stay hydrated and keep your body from overheating. Water is an essential nutrient not only for the mother’s body, but your baby benefits from it, as well. Check with your doctor and keep a water bottle handy with you.

2. Eat well balanced, healthy, and nutritious meals. There are a lot of warnings and urban legends about what you can and can’t eat while you’re pregnant. Be smart and settle on a diet rich in fruits, vegetables, nutrients, whole grains, proteins, chicken, fish, milk, egg, and other items that aid the body in strong development. You don’t have to gain a lot of weight during your pregnancy when you’re “eating for two.” Also, avoid contact with foods that may carry toxoplasmosis like raw meats and some cheeses. Make sure to cook all meats to the proper temperature.

3. Take your vitamins. Consult with your doctor, nurse, nutritionist, or other health care professionals about what vitamins may be best for you and your needs. Pick a multi-vitamin and stick to a daily regimen for you and your baby. Things to focus on for extra supplement are iron, calcium, folic acid, to name a few. Find what’s best for you.

4. Exercise is your friend. Without going to the extreme or doing anything too strenuous, you can work regular exercise into your daily and weekly routine while pregnant. If you start an exercise routine during your pregnancy will help you shed those unwanted baby pounds after your little bundle is born. Don’t participate in anything extreme, thrill-seeking, dangerous, or organized. Keep to simple stretches, walking, yoga, or swimming.

5. Say no to smoking, alcohol, and caffeine. While it’s generally a good health rule to avoid these items, it’s essentially beneficial during your pregnancy to stay smoke-free, alcohol-free, and caffeine reduced. Some research has shown that too much caffeine during pregnancy can lead to a low weight baby. Drinking while pregnant can lead to fetal alcohol syndrome, which can cause growth and mental retardation, heart defects, or behavioral issues down the road. Remember, anything you put into your body is eventually going to make it to your baby. You shouldn’t consume anything you don’t want passed on.

As always, visit your doctor often for the proper and necessary tests and evaluations during pregnancy and listen to their advice. Check with them before starting any exercise or diet program.

Criss White is a professional writer that writes about pregnancy and baby topics like planning boy baby shower parties and other fun baby shower ideas. Criss enjoys hosting parties for friends and family when not writing.

Whether you’re planning for a pregnancy or have already heard the exciting news, you will soon submerge yourself into a new realm of information about how to best take care of yourself and your baby. During pregnancy proper nutrition and care for your body is very important for the optimal health of your baby.

Eating a well balanced diet during your nine months of pregnancy as well as during nursing is one of the most essential things a mother can do to ensure her baby is healthy and stress-free.

Many new mothers think that gaining a lot of weight by eating calorically dense foods is the best way to make sure the baby has the nutrients it needs. But, in fact, eating a variety of foods from all of the food groups ensures optimal health of the fetus. As with any healthy diet and lifestyle, moderation is key. Eating three well balanced meals a day as well as a few healthy snacks throughout the day will ensure that all your nutritional needs are met as well as your baby’s. Some of the most important things you can eat during pregnancy are complex carbs, lean protein, calcium, folate, iron and vitamins A and C. These can be found in a variety of healthy foods.

In addition to a healthy diet, it is also important to keep a healthy body through regular moderate exercise that gets the heart pumping. You want your body to be as strong as possible during the nine months of carrying around the extra weight pregnancy adds on. Not only do you want to be comfortable during your pregnancy but having a strong healthy body will lead to ease of labor and delivery and help you deal with any stresses that come up.

Keeping a strong healthy body will also ease pain and recovery of delivery as well as allow you to recover after delivery so you can properly care for your baby without too much fatigue.

Prenatal exercise and strengthening have become increasingly popular over the last decade. You can find many classes such as yoga, Pilates and strength building for pregnant women. These classes are great as they will keep you in shape during and after your pregnancy as well as help your body to bounce back.

Some of the benefits of prenatal exercise include, gaining less weight during pregnancy, easier labor and delivery, better mood, more energy, less back pain, easier digestion, and a healthy baby. There are many benefits of eating right and keeping a healthy body during those magical nine months.

When it came to managing my stress levels and general health and fitness during pregnancy, I didn’t do it on my own. I consulted with my wellness practitioner and adopted a fitness routine specific for pregnancy, as well as a good diet plan. These were the cornerstones to remaining calm and being able to happily deal with the changes my body was going through.

An added bonus was I also remained in shape through pregnancy and quickly returned to my pre-pregnancy shape following the birth of my son, and, even more importantly, kept my stress levels in check. For me, this was one of the biggest benefits of exercising throughout pregnancy.

Whenever things would get on top of me… just the day-to-day pressures of being in a million places at once… I’d take a 20 minute walk, deep breathe and repeat affirmations like “this too shall pass”. I found that after excellent wellness advice and a healthful eating plan, exercise throughout pregnancy is one of the very best things you can do for yourself and your little one.

While you won’t be in a position to work out as intensely as you could prior to becoming pregnant, you will be in a position to maintain your fitness and improve your wellbeing in the course of pregnancy with regular, but gentle, exercise. I relied greatly on my Gurmukh prenatal yoga DVD, daily walks, meditations, and nutritious, balanced meals. When I happened to miss a beat in my routine, I’d also make a point of not beating myself for it, but just getting back into the swing of things soon after.

It is important to remember that certain medical situations such as high or low blood pressure or a history of miscarriage could be contraindications for workout, but most healthy females, under the direction of their physician or wellness practitioner, can workout throughout their pregnancy, right up to the time of labour.

Use your intuition to know what is right for you, but as I did, it’s a good idea to check in with your physician prior to starting any workout.

I wish you well with your pregnancy. If I could offer one piece of advice it would be to be gentle on yourself. The kinder you are to yourself, the kinder you’re being to your baby.

It is an undeniable fact that pregnancy can be stressful. But rather than reaching for junk food or another form of unhealthy emotional soother, it’s worth looking into alternative treatments, which take the whole body/mind into consideration.

ACUPUNCTURE

Acupuncture is quickly becoming a go-to treatment for not only fertility, but also as a stress reliever during pregnancy.

Chinese medicine frequently regards morning sickness as an imbalance concerning the liver and the stomach/spleen or perhaps an excess of heat in the stomach. It can be dealt very successfully with acupuncture. One point that’s often used nausea is on the inside of the wrist. Travel sickness wrist bands are supposed to stimulate this acupuncture point, and can aid to alleviate morning sickness in combination with treatments.

Countless expectant mothers have made use of acupuncture because of the positive factors that come with this unique traditional Chinese medicine treatment. Acupuncture basically helps makes stressful times in pregnancy easier, if not more tolerable. The treatment is typically used to relieve familiar pregnancy complaints from bladder discomfort to moodiness. According to a recent study, acupuncture can proficiently ease morning sickness and also hyperemesis gravidarum-severe vomiting during pregnancy. Women who had traditional acupuncture treatment were said to have less frequent or reduced periods of nausea or vomiting in comparison with other women who did not have the treatment. It’s also said the results were instantaneous.

During the first trimester, acupuncture can help relieve low energy, migraines and bleeding. During the second trimester, it can help maintain balance. Because of this, it cuts down on stress, and minimizes heartburn symptoms and piles. Acupuncture is also used as treatment for edema, high blood pressure levels and weight gain. During the third trimester, the therapy has been known to alleviate backache, pubic and joint pain, sciatic pain and carpal tunnel syndrome. In some cases, acupuncture is also used during labor. Many acupuncturists say treatments can be used before, during and after pregnancy.

While, acupuncture can have excellent results for ailments, its a wonderful treatment for anxiety and depression during pregnancy. Expectant mothers who feel stressed and or depressed can be helped by acupuncture because it de-stresses the nervous system and encourages relaxation. The deep state of relaxation reached during treatment allows the mom-to-be to enjoy the healing of both body and mind.

Acupuncture can be useful for any pre-existing conditions for which, when pregnant, you can’t take regular medication.

A usual treatment just takes about 45 minutes. To make sure the safety of you and baby, only use the services of a licensed acupuncturist.

YOGA

Yoga has increased in popularity in recent years. It has been shown to lower blood pressure, improve sleep and digestion, strengthen muscles and joints, and increase flexibility. The practise removes impurities from the body through the breath, sweat, liver, kidneys, and digestive system. People who practice yoga regularly report that they feel less stress and more peace in their lives.

Yoga has been used for centuries to help center a person and relive stress. In many countries, yoga for pregnancy is considered the only option, as it’s a great way to stay flexible, relive stress and prepare for birth.

It can also help you prepare your mind and body for labor and birth as this helps you focus, concentrate and keep you healthy. Yoga poses are gentle and are a great way to keep the body active and supple, while minimizing common pregnancy symptoms such as morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis. The breathing techniques used in yoga can also become handy during labor.

In yoga, muscles are gently stretched without pulling them beyond their limits, while preparing you for birth because it relieves the pressure and tension associated with the weight of the baby. Carrying a baby puts the body in stress as the ligaments stretch and pull with growth. During labor, when you become tense, uptight and excited all at the same time your body tightens up. This makes pain more intense because your body has reached its maximum.

Yoga teaches a woman to relieve stress and tension with simple breathing techniques. When you feel stress and pain it’s common for many people to hold their breath. Yoga teaches you different breathing techniques in order to relax your body.

Although yoga is very beneficial during and after pregnancy, there are a few practice guidelines and general precautions.

• Listen carefully to your body. If you feel any discomfort, stop. You will probably need to modify each pose to your body’s physical changes.

• Avoid all compression of your abdomen.

• When practicing twisting poses, twist more from the shoulders and back to avoid putting any pressure on your abdomen

• Avoid any poses on your back after the first trimester as that can cut blood flow to the uterus.

Safety guidelines

Starting yoga is no different to starting any other form of exercise – the same advice applies. If you are not used to regular exercise then you should start slowly. If in doubt consult your doctor or midwife.

Any position which feels uncomfortable should be left out of your practice.

No matter where you live in the world, there’s usually somewhere you can retreat to, to forget the stresses of every day life. Whether it’s a night in a hotel room with a pregnancy masseuse on-call or two days away in a holistic retreat, taking a small amount out of your busy schedule can result in the beginnings of a stress-free pregnancy you’re longing for. It’s also a great habit to get into, so you can prove to yourself that you don’t have to live with stress.

Here are some suggestions to get you into the vacation mood (as if you weren’t already!)

• Gather the girls and head to the beach. Hire a beach house or cabin, put your feet up for a night or two, while indulging in the therapeutic energy that good friendships naturally provide. If you can’t find a babysitter, remember this is an exercise in relaxation, so choose not to become stressed. Take the kids with you and make it a healthy holiday for everyone.

• You don’t need to leave your city or town to feel like you’ve had a great getaway. Treat yourself and you best friend to a day in a holistic spa that specializes in pregnancy treatments. Indulge in pedicures, massages, facials and other pamper packages you know will take your stress levels back to zero. If you go on your own, take your iPod along and bliss out with meditations or music that’s gentle on your soul.

• If there’s just no way you can leave home, then bring the weekend getaway to you. Ditch your usual routine and have the family join you in creating a zen atmosphere that will make you feel like you’ve just arrived at the Beverly Hilton. Switch off the television, computer, phone and any other technical device that would usually command your attention. This is a time for you and baby to connect and be in the moment. Order a box of organic vegetables and spend time in the kitchen creating healthy food that will nourish your mind, body and baby. Play music, games, read and do anything else that makes you feel relaxed and well away from your usual stressors.

• Google getaways that are within two hours driving distance. Choose somewhere in a quiet location—a boutique hotel or B&B that has everything you need at your fingertips. If it’s by the beach, take the opportunity to walk barefoot on the sand and connect with nature again. Just being in nature has wonderful therapeutic affects that will have you breathing deeply again in no time.

Top Tips for Stress-Free Travel (courtesy of Gurgle.co.uk)

Have bump, will travel! Just because you’re pregnant, it doesn’t mean you can’t go on holiday. This isn’t to say that you should take part in any extreme sports or go on a long-haul flight, but you can still travel. Most airlines will let you fly until you are 34 weeks pregnant, but you should check this with the airline before you book your holiday. You may also need a note or certificate from your midwife if you are over 28 weeks pregnant; again, check this before booking your flight. If you are traveling by boat there may also be certain restrictions, so investigate these prior to booking your journey.

Here are gurgle’s top tips for traveling mother-to-be’s:

• Manage long journeys – try not to travel long-haul, but if you have to, break the journey into manageable chunks. If you are traveling by car or train, take short stops where you can get some fresh air and stretch your legs. If you’re traveling by plane, make sure you have a walk around the plane at regular intervals. This will help to improve your circulation.
• Aim to travel in your second trimester, when you won’t be overwhelmed by fatigue or bouts of morning sickness.
• Carry your maternity notes with you so that people are aware of any medical conditions you may have.
• Make sure you have up-to-date travel insurance.
• Get the go-ahead from your doctor before flying.
• Have a healthy supply of snacks with you at all times to maintain your blood sugar levels; dried apricots, carrots and bananas are great choices.
• It’s easy to become dehydrated when you’re traveling – especially by plane – so regularly sip on water and carry a facial spray to give yourself a spritz now and then!
• If you are flying, buy a good support cushion or pillow for the flight. This will help to support your back and generally make your journey more comfortable.
• Buy a relaxing CD to calm you on long car journeys, or listen to some favorite music on your iPod if you are traveling by plane (remember that you won’t be allowed to listen to it on take-off or landing).
• Do your research before traveling! Some countries will have vaccine requirements and in pregnancy there are certain vaccinations that you cannot have, so make sure that you check this out before you go. Talk to your GP about this if you have any concerns.
• It’s not only you that is at risk of dehydration during a flight, but also your skin. Carry a moisturizer with you and regularly apply it to your skin throughout the flight so that when you arrive you feel fresh, energized and ready to start your holiday!