Pregnancy

How Many Week Pregnant

2012-04-01T06:17:00.001-07:00

37 Weeks Pregnant

By A-aron Paul S. Luminding

Getting pregnant is hard if you don't have any idea of how you are going to do it, or rather easy if you have a keen knowledge on how to achieve it. If you decided to get pregnant and have a baby, there are measures which can increase your chances in having one.
The first thing you need to do is to ditch any contraception that you are using. Forget about taking pills, hide and lock them in your medicine cabinet or in your drawer and wait for your menstrual cycle to return to normal. Wait for your regular periods and now you can start trying. This goes for contraceptive patches and rings too. Other women after stopping the contraceptives in their first month are fertile.

If you want to have a healthy pregnancy, reduce or better yet, eliminate smoking and drinking. Illicit drugs will definitely be a no no. These three lead to miscarriages as well as premature birth weights. Studies have also shown that smoking decreases sperm count. Even second hand smoke is not good for you.
Folic acid is also important in pregnancy, not only preconception but also after conception. Folic acid reduces your chance of having a baby with a neural tube defect. It helps in rapid cell division and growth during pregnancy as well.

If you are a coffee drinker, better switch in decaffeinated ones. Caffeine is thought to restrict the growth of a developing baby. It reduces the ability of the body to absorb iron in the body. It can increase your risk for stillbirth too. Studies have shown that too much caffeine also contributes to fertility problems.

Calculating your ovulation cycle contributes to getting pregnant more quickly and easily. Women are most fertile when ovulating. Having sex on the wrong days is like missing 50% of your chance of getting pregnant. If you have sex on the wrong day, there's a little chance that you will get pregnant. Having sex in the right time which is 5 days before ovulation is ideal. Have sex for two days if you have the stamina for it will ensure that there is a delivery of sperm in the fallopian tube anytime.

Sexual position, believe it or not, also increases your chance of being pregnant. Deep penetration positions are advised as the deeper the penetration, the closer your sperm is delivered to the cervix, and thus, the faster it will reach the eggs. The missionary position is the best according to some studies. Woman on top is not that effective as it discourages the flow of semen to the uterus. Lying in bed for about 15-20 minutes may also increase the chance of the egg being fertilized.

Creating a sperm friendly environment is also important. Vaginal sprays, scented tampons, and douching create a hostile environment for the sperm aside from infection. Too much acidity will kill the sperm and lessen them in numbers. These things affect your cervical mucus. Your cervical mucus aids in the transportation of sperm to the egg. If it's thick, the sperm will have a hard time swimming towards the eggs. Thin and slippery mucus increases the chance of the egg being fertilized.

Check your weight. Women with the right and healthy weight is more likely to get pregnant than overweight or underweight women. Getting yourself at the body mass index (BMI) range of 20-30 is advised before trying.
Avoid being stressed out. Depression gives rise to fertility problems. If you are stressed, there is a lesser likelihood of you having a conception. It also alters your hormones in the body. Deep breathing exercises as well as yoga will help you relieve your stress. If you're having or noticed any mental problem, then seeking medical advice is better.

Having you and your partner consult the physician is also recommended. Ask your partner to check with a medical practitioner for a sperm count. Both of you should be checked for physical limitations that limits you of having pregnancy. Having sex in the morning also is better as it is in this time of the day that the man has the highest number of semen. A healthy diet rich in vitamins and mineral increases your chance of getting pregnant and keeps you fit for conception as well. Certain foods like milk, fruits and vegetables help increase sperm count.

If you have not had any conception below age 30, it is better to set an appointment with the doctor. Maybe you are taking prescription drugs that hinder pregnancy or maybe there are physical problem that limits you to conceive. Seeing a medical consultant could give you advice as well as treatments with regards to these conditions.

Get Pregnant

2012-03-31T02:22:00.001-07:00

Infertility - Here are 6 tips that will help get you pregnant

Are you 1 of those partners who have been trying a lot to have the child of your own but have not been successful for long?Are you one of individuals couples who want to turn out to be parent of your own kid and love your own child by taking the baby in your arms and singing a lullaby to make the infant relaxed and enjoy the rest?Are you looking forward to having your own kids and bringing them up as responsible people?Are you ever concerned that your desires may just remain as dreams?It may supply some consolation to know that others are in this really situation as well.

Nicely, if it offers any consolation, you are not alone in this sad scenario. For partners that desperately wanted a infant, there can be no sadder word than infertility. Whilst it may be accurate that about 85% of all partners that attempt to conceive get successful in doing so inside a year, there are still some partners that are not blessed with the same fate.Whilst it may be true that approximately 85% of everybody pairs that endeavour towards conceive get productive within doing so inside a year, there are still a number of pairs that are not blessed with the equivalent fate.Some partners merely do not the ability to bear children.Nevertheless, do not give up.However, do not shed hope. Right here are some useful recommendations that might assist you and your partner in dealing with infertility: Get a physical.

Go to the doctor's office and get a actual.Get a actual. Okay, so you and your companion decided that it is time for you to set up your personal loved ones. And a baby, your really personal flesh and blood, would be the most-welcome inclusion to complete the scene.The most important thing is to fullfill a loved ones existence is by giving birth to a kid, which is a wonderful situation, only when you experience it.You should make certain that there are no problems that might get in the way of you obtaining pregnant.You must make sure that there are no actual issues that might prevent you from getting knocked up.Sexually transmitted diseases, vaginal infections, endometriosis, fibroids, and masses or cysts might cause infertility and ought to be treated.

Smoking may turn out to be the trigger of infertility which may mar your chances of getting your personal child and therefore if you are pondering to have your personal child then you should quit smoking sooner than later and prevent smoking totally.Smoking is dangerous to the male partner, as it can lower sperm count, and also dangerous to the female partner, because it may reduce her chances to conceive.

Cigarette smoking can lower a man's sperm count and might likewise affect a woman's capability to conceive. Say no to alcohol and drugs. A higher alcohol intake and a background of drug abuse can trigger infertility in both men and ladies.Go to your doctor's office and review the medications you have been prescribed.There are numerous medications that can trigger infertility.Even some typical drugs this kind of as over-the-counter analgesics can get in the way by inhibiting ovulation and conception.It would be advantageous if you avoid taking drugs at this time, your chances of obtaining pregnant may be increased.Of course, you must always ask your physician prior to you discontinue taking any prescription medications.

Attempt to reduce your tension levels.Due to today's society being so technological, your existence might be fully affected by the imposing element of tension.1 unexpected negative affect it can have is upon your reproductive functions, sometimes even causing infertility.It can even impact your reproductive functions negatively and might inadvertently lead to infertility. Stress can impact you and your partner's libido and might even impact your menstrual cycle. Avoid using lubricants.Quit the application of lubricants.Some lubricants trigger damage to the capability of the sperms to achieve the destined reproductive organ of your body and fertilize the valuable egg there at the end of the line.There are particular vaginal lubricants that may impair the sperms' capability to travel through your reproductive tract and fertilize the precious egg at the finish of the line. So, if you are trying to get knocked up, be extremely cautious in utilizing these products.

Birth

2012-03-13T00:21:00.009-07:00

Hypnotherapy for Birth

By Anna Barrington

Hypnotherapyfor birth or Hypnobirthing is a term that is increasingly appearing in the news and spoken of by health professionals as the ‘new way’ to give birth; it is natural and often pain free. But what is this system and is it really a good as good as it is hailed to be?

The phrase was first coined by Marie Mongan in Amercia. She had her first baby in hospital and after reading the book ‘Childbirth Without Fear’ by Grantly Dick-Read she announced to the nurses that she was planning on having a natural birth. With a superior smirk the nurse maintained she would soon be ‘screaming like the rest of them’.

Unfortunately Marie got caught up in the hospital protocols of the day and ended up having a high intervention birth when in fact her pregnancy had been proceeding in a perfectly natural way. With her second child a similar process happened, but by her third child Marie was wise to the current obstetrical practises and insisted she be left to give birth in the natural way with her husband present certainly not the done thing in those times!. Her third child was born in a calm and natural delivery with no drugs and no pain.

When Marie’s own daughter became pregnant she taught the techniques she had used and she gave birth calmly and with no pain and without the use of drugs. Her friends of the similar age were also having babies and wanted to know the secret of this hypnotherapy for birth and so started the spread of hypnobirth revolution.

So what is it that has caused the increasing interest in this field, and what is the problem that mothers are looking to solve by turning to hypnotherapy births?

Often we are also pre-conditioned to see birth as a painful experience. Just think of every televised birth you ever saw, and think of what the word ‘labour’ conjures up in your imagination. So Mothers often approach the process of ‘labour’ in a state of near terror, not made any easier by the scare stories they have heard. They then become tense, their muscles tighten up and the end result is they feel pain during their childbirth. Often as a result of the pain they will need medical intervention which will start the cycle of medical intervention throughout the birth.

Hypnotherapy for birth turns this whole cycle of events on its head. Using the techniques taught you are able to be very relaxed, especially those all important muscles and experience the birth in a more positive frame of mind and body. The end result is the whole process becomes an enjoyable experience and many women report that they experience no pain at all.

Using these techniques childbirth can easily become one of the most enjoyable experiences you have in your life. Hypnotherapy for birth is the key to helping this come about – and I for one hope that if you are a woman, and if you are pregnant, or if you know one, you will at least consider this as an option which may enhance your own experience of childbirth, and give a better start in life to your baby.

The Symptoms of Pregnancy With Twins

2009-01-08T23:43:00.002-08:00

David Viniker

If your pregnancy symptoms are earlier and more pronounced than you'd normally expect, you may be carrying a twin pregnancy. However, only a health professional can tell for sure.
1. You just feel that you are carrying more than one baby. Some mothers of twins (or higher order multiples) say that they knew right from the start that they were carrying more than one baby.
2. You experience more nausea and/or morning sickness. If you are having more than one baby, you may have an elevated hCG level (hCG is a pregnancy related hormone). This hormone is the one associated with morning sickness.
3. Other typical pregnancy symptoms may be exaggerated. Many women -- but not all -- who are pregnant with twins have more intense pregnancy symptoms, probably related to the extra hormones circulating through their system. You may find that your breasts are extremely tender, you have to urinate frequently, you are hungry all the time and you are always very tired.
4. A higher than average weight gain in the first 16 weeks may be your first clue that you're carrying more than one baby. Good weight gain in early twin pregnancy is associated with a favourable outcome.
With each additional fetus a woman carries, the range of weight gain will increase. For example, a woman who starts a pregnancy in a healthy weight range might expect her weight gain to be as follows:
One fetus, 11 kg (24 lb) to 16 kg (35 lb)
Twins, 16 kg (35 lb) to 20 kg (44 lb)
Triplets, 20 kg (44 lb) to 23 kg (51 lb)
Quads, 23 kg (51 lb) to 25 kg (55 lb)
5. Your uterus seems large for gestational age. If your last menstrual period indicates an eight-week gestation, your uterus may feel more like 10 to 12 weeks to your obstetrician. This may prompt a request for an ultrasound examination.
6. You are told that you have elevated levels of AFP. AFP is one of the chemicals tested to screen for Down’s syndrome and spina bifida abnormalities. AFP levels are higher in twin pregnancies.
7. Your health care provider hears two fetal heartbeats. Two separate heartbeats can be distinguishable with a Doppler in your care provider's office from around 18 weeks. At around 28 weeks, it may be possible to differentiate two fetal heads and multiple small parts when doing an abdominal exam.
8. You have a positive ultrasound. If you believe you are pregnant with twins, an ultrasound can be performed quite early in pregnancy. With a skilled ultrasonographer, two gestational sacs, two embryos and two distinct fetal heartbeats can be seen six weeks after the first day of the last menstrual period. Many twins have been diagnosed as early as five weeks -- when you're just one week late for your menstrual period.
9. In later pregnancy, you may experience difficulty catching your breath, swelling (oedema) of the hands and legs, an unusual rate of weight gain and abdominal enlargement and excessive fetal movement. Anaemia or low iron (decreased haemoglobin) is also common with twin and multiple pregnancies.
10. There is considerable disagreement among medical professionals as to whether a woman carrying twins is more likely to feel movement earlier. But many mothers do claim that those early flutters and flips were their first clue that they might be having more than one.

Hope and a High Risk Pregnancy

2009-01-05T23:41:00.001-08:00

Sally A. Connolly

A young mother with a high-risk pregnancy combines hope with positive action to successfully deliver her pre-term son.
Baby Jack arrived, safe and sound. While his mother shivered uncontrollably from the effects of the anesthesia, Daddy and doctor hustled the newborn to the awaiting cubicle where he passed his first test with flying colors. But within minutes, the sigh of relief felt throughout the delivery room was interrupted as Jack’s prematurity manifested itself. Without explanation to mother, father, or grandmother, Jack was whisked away. With father in tow and Nani close behind, Baby Jack sped to the Neonatal Intensive Care Unit (NICU).
Preterm birth, the latest research shows, is the leading cause of infant mortality in the United States. According to CDC researchers, birth before 37 weeks of gestation accounted for at least one-third of all babies' deaths in 2002. Most of these, two-thirds, occurred within the first twenty-four hours. The technology and expertise of the special personnel in the NICU would give Baby Jack, born at 35 weeks, every opportunity to survive and beat the odds. If, along with nutrients, Baby Jack had acquired the indomitable spirit of his mother, his chances of survival looked good.
After two uneventful, textbook pregnancies, Kelly’s third pregnancy with her first son ran into problems at fourteen weeks. Continual bleeding, at times heavy, was diagnosed as placenta abruption. The large blood clot behind the placenta was reabsorbed partially over time, but ultrasounds also showed placenta previa, a low lying placenta that covered part of the cervix. These two major complications posed a threat to both the baby and Kelly.
Hope, though, burned brightly throughout Kelly’s ordeal. It enabled her to meticulously follow her doctor’s orders. She ate nutritiously and didn’t smoke or use alcohol. She visited her obstetrician regularly. Between hospitalizations that meant twice weekly visits to the office or the hospital. Non-stress tests and ultrasounds for the baby became routine.
Most difficult of all for Kelly was the imposed bed rest. Caring for two active daughters, ages three and five, meant enlisting additional help from the already overburdened dad-to-be as well as friends, neighbors, and family. Meals were pre-cooked, babysitters volunteered their time, and Nani resurrected her chauffeuring talents.
Kelly’s faith bolstered her. She prayed, she remained inactive, and she waited. All with the goal of prolonging gestation and increasing the baby’s weight. The amazement in the doctor’s eyes when Kelly continued to appear week after week for her appointments was subtle, but nonetheless evident to both Kelly and her mother.
During Kelly’s last hospital stay, with her high risk pregnancy doctor on vacation, Kelly faced her greatest challenge. The inexact science of medicine reared its ugly head. Two days after being dismissed from high risk care, Kelly once again suffered an emergency. The four doctors in her chosen medical practice couldn’t agree on what to do. Two wanted to wait and see, to give the baby more time in its natural environment. The other two wanted to go ahead with a planned delivery and thus avoid an emergency C-section. The hospitalist stepped in with another opinion. Each day the plan, or lack of one, changed.
Frustrated by the conflicting opinions and her worsening condition, Kelly and her husband decided to move from the community hospital to a major medical center in Boston. The evening the decision was made, nurses helped Kelly and her husband think through their options. Their expertise and caring gave Kelly the strength to listen to her inner voice. She urgently felt the need to bring Baby Jack into the world.
Kelly’s faith carried her through. The following day, in a planned C-section, the beautiful baby shed his yellow and cracking placenta and the grey umbilical cord that crumbled in the nurse’s hand. He wailed his first cry. Statistics show that only 7% of the deaths attributable to preterm birth occur after the first four weeks. Baby Jack made it through the first two weeks in the hospital, learning how to continue breathing on his own through the night and through his feedings and learning how to regulate his temperature. Now nine weeks old, Baby Jack has an emerging smile, and Kelly and her family maintain hope that the smile means all systems are go for Baby Jack.

How To Calculate Your Pregnancy Due Date

2009-01-03T23:40:00.001-08:00

by: Gen Mason

Finding out that you’re pregnant is a very happy time. There are so many things to do like buying a crib, diapers, stroller, and much, much more!
Nine months seems like an eternity when you first find out you’re pregnant, but it really is not. There are so many milestones that happen and so much to do it will go by in a flash.
So you’re pregnant, what is a due date and when is it?
Your due date is the date that is given to you of when you can expect to go into labor. The dates are not usually very accurate. More often women go into labor with 2 weeks of the expected due date.
The most accurate way to determine a due date is when the woman knows the day of conception. This rarely happens so normally due dates are determined by using the 1st day of the woman’s last period. Normally the total gestation time is added to the 1st day of the last period minus 2 weeks.
Example:
The total gestation time is 40 weeks (9 months). If the woman’s last period was on October 1st, 2005, you would add for weeks to that date and the date you would have then would be July 1st, 2006. You take away 2 weeks from this date and you have June 15th, 2006. So your due date would be June 15th.
This method is called the LMP Method (last menstrual period).
Two weeks are taken away from the 40 weeks because it is said that women can ovulate within 2 weeks of their last period.
Another interesting way to calculate your due date is called Naegle’s Rule. As with LMP, Naegle’s Rule also uses the first day of your last period.
Calculate the 1st day of your last period.
Count back 3 months from that day
Add 7 days
This is another easy way to calculate your due date.
Ultrasounds can also give an expecting mother her due date. Ultrasound technicians use the ultrasounds to determine the baby’s age by looking at different body parts and organs.
There are also many online websites for expectant mothers that offer pregnancy due date calculators. These calculators often use the LMP method by asking you to put in the first day of your last period and calculating your due date from there. The calculators not only give the mothers a due date to anticipate, but can also be used to mark the different milestones of pregnancy.
For example:
the time when a baby develops organs
2nd trimester
3rd trimester
and your due date
In ancient times women used the different phases of the moon. When a woman suspected that she could be pregnant she would look at the moon and what phase it was in. Over time she would count how many times the moon was in that phase. At the 10th time the moon entered into that phase and the 10th period she missed, the woman would know she was due soon.
Dr. Naegle (with Naegle’s Rule) determined that the ancient way was also an accurate way to determine a due date since a woman’s cycle seems to follow by the moon’s cycle.
Although the ancient way is no longer used it normally came pretty close. Whether you want to calculate the moon’s phases or use LMP to calculate it, there are many, many ways to find out a round about date as to when your new baby will be born!

Exercise During Pregnancy - The Good, The Bad And The Ugly

2009-01-01T23:38:00.003-08:00

by: Colleen Langenfeld

Are you pregnant? Has your doctor told you to get moving in some way, to do some sort of exercise? (By the way, ALWAYS check with a doctor before beginning an exercise program.)
Exercise can either be your best friend or your worst enemy. Here is some food for thought if you are struggling with starting an exercise program during your pregnancy.

The Good.

You need to exercise during pregnancy. You need to gently stretch and stay as flexible as possible. This can make a huge difference in the quality of your delivery and recovery.
I know. I've had four full time pregnancies and I've experienced firsthand the difference staying flexible can make. Exercise also keeps your body working at a higher efficiency rate which will help you sleep better and improve your digestion, two things not to be taken lightly during pregnancy.
The difference exercise during pregnancy can make for your post-partum recovery is amazing. Again, I can tell you from firsthand experience, that a comfortable and reasonable fitness routine (simple walking is terrific) can help your body 'snap back' like nothing else.
Physical exercise has been shown to improve moods. Girlfriend, we know how to have moods when we're pregnant, don't we? Enough said.
And don't forget this vital point. A healthier mom means a healthier baby. How can you argue with that?

The Bad.

Exercise performed during pregnancy is different than exercise at other times. You've got to be extra-sensitive to your body needs. You've got to go slower and be willing to stop sooner. You must be willing to be flexible in your choice of exercise, too. If you like to run, you probably won't be able to keep that up your entire pregnancy. Of course, that choice will be between you and your doctor.
Still, all those points have a silver lining. A great exercise for pregnancy is swimming. And hey, no one cares what you look like in a bathing suit! In fact, being pregnant is a wonderful time to celebrate the beauty of your body. Take advantage, buy a cute suit, and head for the water.
An additional safety point to consider when you exercise is not to overheat. I've experienced this, as well, and it is not fun. I was only fourteen weeks pregnant, but the weather was hot and humid. I was playing horseshoes (hardly an aerobic sport), but after a short time I was feeling terrible. The people around me were commenting on how flushed I looked. When I went inside it took a very long time for me to cool down, much longer than normal.
So be careful. Exercise during pregnancy is meant to benefit you and your baby, but that means it needs to be moderate and regulated. Save the Olympics for later.

The Ugly.

You're pregnant. You feel sick. You're tired. Exercise?? Are you crazy?
It's true. Even the most die-hard fitness gal often finds motivation for exercise during her pregnancy much more difficult. So if you are not a regular exerciser, you're wondering how you can possibly pull this off. Even if you know it's very important to your health and your baby's well-being, it can be hard to simply get started.
The number one recommendation I can give you is to not to do this on your own. It's just too big of a leap during this season in your life. The great news is you have some excellent options that can make your exercise time downright fun.
Look for an exercise system or group specifically designed for pregnant women. (For a detailed review of such a system, see the author's resource box following this article.) Look for one that gives abundant support. This is crucial! You need to be in regular contact with other exercising pregnant women. This will give you the motivation you need to keep up your exercise program even when you don't feel like it.
Let's face it. You'll need someplace to vent and share openly about your pregnancy experiences. An exercise group of other moms-to-be could be a very, very helpful thing to you. I highly recommend it.
So do something wonderful for yourself and your baby today and get moving!

The Early Signs of Pregnancy

2009-01-01T23:37:00.002-08:00

by: Shalene Chamings

One of the early signs of pregnancy is morning sickness. Sometimes nausea is made worse by fatigue, temperature fluxuations, certain smells and even the sight of food. Morning sickness may even be accompanied by vomiting. The truth is while nausea is one of the early signs of pregnancy and labeled "morning sickness" it may not strike a pregnant woman just in the mornings. Morning sickness and all its discomfort can occur at any time . . . even in the middle of the night. While morning sickness is one of the early signs of pregnancy that generally goes away after the first trimester, there are women who experience morning sickness during their entire pregnancies. Smells, certain foods and other things may cause nausea in a pregnant woman at any time during her pregnancy.
Morning sickness is said to be brought on by changes in a pregnant woman's hormones. The human chorionic gonadotropin (HCG) is a hormone that is relatively high during the first few months of pregnancy. HCG, changes in estrogen levels and even changes in blood glucose levels can bring about morning sickness. One way to combat a drop in blood glucose is for pregnant women to always keep food in their stomachs. While eating may be the last thing on a woman's mind if morning sickness is one of her early signs of pregnancy, an empty stomach can make nausea worse.
Eating small snacks throughout the day can go far in helping a woman to combat nausea. Pregnant women who suffer from nausea can usually tolerate eating small snacks. This is usually easier for a woman that trying to consume two or three large meals each day. Pregnant women are encouraged to drink plenty of fluids. This can help to prevent dehydration. Dehydration can occur if a woman is having a lot of vomiting with her morning sickness.
While nausea and morning sickness is one of the most common early signs of pregnancy, it can be very frightening. If a pregnant woman has many episodes of vomiting and it is causing her to lose weight she should notify her OB/GYN. There are occasions when a pregnant mother may have to be put on intravenous fluids or given medication. It is important to note that a doctor will be able to determine if a pregnant woman is experiencing normal morning sickness or if she has an underlying medical condition that is causing her to vomit and lose weight. Other causes of nausea and vomiting could include peptic ulcer disease, gall bladder disease, appendicitis, hepatitis, infections, kidney insufficiency and more. If you are pregnant and you think you are experiencing more than just a dose of morning sickness that accompanies the early signs of pregnancy, you should consult your doctor immediately.
In addition to nausea, other early signs of pregnancy can include changes in breast sensitivity. Many women report that their breasts become very tender and feel full and heavy. Spotting very early in the first few weeks of pregnancy is also fairly common. However, this spotting should be reported to your doctor. Normal spotting will generally be accompanied with a yellow colored mucous. Lack of energy and fatigue is also one of the common early signs of pregnancy as well as frequent urination. Energy levels generally return during the second trimester only to fall again during the third trimester. Many women report they feel the need to frequently urinate throughout their entire pregnancies, while others report this as just a problem during the first and third trimesters.

10 Tips for a Healthy Pregnancy

2008-12-19T05:11:00.002-08:00

By Dr. Jacob Teitelbaum

As mothers tend to sacrifice during their lives to meet their children's needs, a mother's body will give up its own essential nutrients to provide health and growth for her developing baby. Unfortunately, the Standard American Diet (S.A.D.) is often so nutritionally deficient that even this sacrifice does not guarantee adequate nutrition for the unborn baby.

Fortunately, there are a number of tips that, if followed during pregnancy, can help both baby and mother stay healthy and vital!

Here is my top 10 list for ensuring a healthy pregnancy. It includes recommendations on nutrition, vitamins, minerals and other common-sense tips that can lead to a happier, healthier and more vital pregnancy:

1. Zinc
Inadequate zinc is the most common and problematic deficiency during pregnancy. Zinc is critical for two reasons: proper growth and for developing a healthy immune system for the baby. Studies suggest that inadequate zinc may even cause immune deficiency in the next generation (i.e., your grandchild) as well. Be sure to get at least 15 milligrams per day of zinc in your diet, which can be found in high protein foods such as meat and beans.

2. Folic Acid
Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects. It is present in deep green, leafy vegetables. Women should get at least 400 to 800 micrograms per day.

3. Magnesium
Magnesium deficiency is routine in the American diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia. To prevent this deficiency, take 200 milligrams of magnesium in the glycinate form daily. Whole grains, green leafy and other vegetables and nuts are good sources of magnesium. Taking the proper amount of magnesium a day also helps to decrease the leg cramps and constipation often experienced during pregnancy. In addition, magnesium is critical for more than 300 other body functions and will generally help you to feel a lot healthier.

4. B Vitamins
These are critical for energy, mental clarity and to prevent depression. B vitamins have also been found to improve pregnancy-related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes. But please note that only women who develop gestational diabetes during pregnancy should take this high level of B vitamins, and should drop the level of consumption to 100 milligrams per day during the last month. For all other soon-to-be moms, take approximately 25 to 50 milligrams a day of B vitamins and plenty of vitamin B12 for normal nerve function.

5. Fish Oils
The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Perhaps this is why there is an old wives' tale about fish being brain food. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their baby can develop healthy and optimal brain tissue. DHA may also decrease the risk of postpartum depression. Unfortunately, though, the FDA has raised concerns about high mercury levels in the same deep sea fish (salmon and tuna) that have the highest levels of these oils. An excellent alternative for those who'd rather not risk it is to take one half to one tablespoon of Eskimo 3 fish oil. This is a special form of fish oil that actually tastes good (most do not), and has been tested to make sure that it does not have mercury or other problematic compounds.

6. Calcium
Ideally, pregnant women should ingest 1,500 milligrams of calcium per day. It is best to take this at night (it helps with sleep) in the liquid, powdered or chewable form. Many calcium tablets are simply chalk and do not dissolve in the stomach, and therefore are not absorbed properly. Each cup of milk or yogurt contains 400 milligrams of calcium.

7. Iron
Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility. Also, pregnant women who don't get enough iron are at risk for anemia, fatigue, poor memory and decreased immune function.

8. Water
Be sure to drink plenty of water. When pregnant, blood volume can increase about 30 percent and it is easy to become dehydrated. If your mouth or lips are dry, drink more! Adequate salt is also helpful in preventing dehydration (less so if you have problems with fluid retention).

9. Check Your Thyroid
Millions of women suffer from an underactive metabolism, also known as hypothyroidism, which often goes undiagnosed. This results in fatigue, weight gain and simply feeling like you've run out of gas. Hypothyroidism accounts for more than 6 percent of miscarriages and can be cause for learning disabilities in the child. Treating a low thyroid is both safe and easy during pregnancy. The earlier it is treated the better. Either once you start trying to get pregnant, or as soon as you know you're pregnant, take a Thyroid Stimulating Hormone (TSH) blood test to check your thyroid. Most doctors do not yet know that the TSH has to be less than three — anything above and you need treatment — so look at the test result yourself (many doctors still use the dangerous and outdated criteria of a TSH over five being abnormal). If you like, you can get a lab requisition for a TSH to take to your lab by visiting www.Vitality101.com (click on "online program" then on "Laboratory Requisition Form"). If you were on thyroid medication before getting pregnant, it is normal to increase the dose during pregnancy (the TSH should be kept between .5 and 2.0). If your doctor is not familiar with the new guidelines, he or she can send an email to the Web site above and a copy of the guidelines will be sent to them.

10. Things for Pregnant Women to Avoid
A few cautions for pregnant women: avoid taking more than 8,000 units of vitamin A per day. And don't partake in anything that can raise your body temperature too high (hot tubs, saunas or steam rooms). These have been implicated as possibly increasing the risk for birth defects. Most pregnant women are also, of course, aware that smoking, drugs and alcohol should all be avoided during pregnancy. Exercise, on the other hand, has been shown to be very beneficial and results in babies and moms that are quite healthy.

Making Your Pregnancy Time Well Spent

2008-12-19T04:41:00.001-08:00

People say your life will change when you have a baby, but it's hard to know exactly how this new, sweet commitment will affect your time. Take advantage now of spontaneity, sleep, and slowly savored dinner dates before your child arrives.

Even if you've spent time with parents of young children, it's difficult to imagine how your days will flow after you have a baby. You may notice your friend's slightly grayish look after a tough week when the entire family has had a cold, or you might wonder if she really needs a jam-packed diaper bag to go around the block—but the logistics are not yet yours to master.

What changes drastically with the arrival of a child is your relationship with time. Where your days used to be yours to plan, now another person—small and dependent—determines much of your schedule. You can try to maintain your old habits, but most of the time you will be happier following your child's sleeping and eating schedule.

Here are ways to enjoy your free time while you are pregnant. After becoming a parent, you can still make room for anything that is truly important to you, but be prepared for your priorities to shift.

Sleep, Glorious Sleep

When I was pregnant and heard new mothers say that, given a free hour, they would rather sleep than do anything else, I scoffed a little. What about going out with your husband, reading a dishy magazine, or calling a friend? Yet now, on days when sleep deprivation has reached a critical peak, I want nothing more than a quiet hour in a cool room with clean sheets. And while an hour-long nap used to be my goal, now a 10-minute snooze feels like victory.

So sleep in while you can! Feel guilty about nothing. On weekends, make all your appointments in the afternoon, and don't set your alarm for anything. If you find it hard to sleep at night because your baby kicks or you wonder about what kind of mother you will be (a great one!), take multiple naps. It is a myth that sleeping a lot before the baby comes will help you weather the impending sleep deprivation—it's like encouraging someone to gorge on a steak dinner to prepare for two months on "Survivor." But you will remember with fondness these dreamy, pregnant days throughout babyhood and toddlerhood.

Spur-of-the-Moment Decisions

Completely spontaneous trips become the stuff of dreams with a young child in tow. Before having a baby, I was invariably punctual. With my son, I've given myself a few minutes' leeway. Even if I have already packed the diaper bag with snacks, bottles, wipes, toys, and books—a late diaper change can derail the best-laid plans. In addition, my husband and I often took walks together in the evening before becoming parents. We still do, but only when we have given a babysitter both of our cell phone numbers and a detailed primer on how to put our son to bed.

When you go out while you are pregnant, take as few items with you as you can and leave as quickly as possible, without telling anyone. Do you really need a large purse, or will a palm-sized wallet suffice? Do you want to run out for the best ice cream in town, a half-hour's drive away? Is it mid-afternoon and you feel like running along the beach? Is it 11 PM and you want to check out the neighborhood Christmas lights? Then go. No one is stopping you.

Efficiency Goes Both Ways

Once you become a mother, a graph of your efficiency over the course of a day will look like someone's hare-brained scheme. When your child is asleep and you are not, you will often accomplish more in five minutes than you previously did in 30, whether that means responding immediately to an email or folding laundry double-time. Before my son's birth, I often waited for inspiration to strike before planning curriculum for my middle school students or brainstorming for writing projects. Now the idea of such free-floating creativity seems quaint.

When your child is awake, on the other hand, your five-minute unloading of the dishwasher will likely stretch into half an hour, with stops along the way to read a board book, grab a toy he can't reach, and cut bananas into bites. Often you will not want to be efficient. A walk in a stroller for exercise is much more fun if your child stops to run her hand along a brick wall or watch a cat sit prettily on a doorstep.

Before you have a child, then, savor inefficiency. Consider long restaurant waits, airport delays, and post office lines chances to chat with the person next to you, be alone with your thoughts, or read a good book. Visit three gourmet stores to find an imported smoked salmon or a particular brand of tomato soup. You may feel you have no time for such frivolity—after all, life and work consume your entire day as it is! Trust me in believing that, after you have a child, you will wonder how you ever filled all of your free time.

The Zen Zone

One of the most frustrating aspects of caring for an infant or toddler is the sense that few tasks can be completed in one sitting. And uninterrupted time is unpredictable: your child could nap for one hour, or two, or not at all. When you work on a project with your child around, such as cooking a meal or putting photos into an album, the process divides into stages. For instance, I'll cut the vegetables at one point, mix a marinade 20 minutes later, and throw the meal in the oven when we return from the playground.

While you are pregnant, seek out activities that require sustained focus or energy. Cook a complicated gourmet meal over an entire day. Read a complete book in one sitting. Go to a three-hour movie in the theater. Rearrange every cabinet in your kitchen. You have only yourself to interrupt you.

Rethinking Priorities

It might seem that you will have time for little besides parenting after having a child, and this is true for about the first three months. After that, you can create space for your favorite hobbies or leisure pursuits—but you'll find your priorities will change because you won't have enough time for everything. If exercise is your top ambition, it might squeeze out reading the newspaper every day. If you want to cook a homemade dinner each night, you may not have time to keep up with email. You will continue doing what matters most to you, and what doesn't you probably won't miss anyway. In the meantime, enjoy these last months of relaxation as you look forward to a rich future with your new family.

10 Ways to Fight Stress during Pregnancy

2008-12-19T02:50:00.003-08:00

Pregnancy is a time to pamper yourself, but you may be feeling too stressed to enjoy it. Try these simple techniques for bringing more balance to your life.

While pregnant with baby number three, I had a hard time feeling relaxed. I couldn't find a comfortable sleeping position, and my growing baby's favorite activity involved doing gymnastics with my bladder as her springboard. But pregnancy shouldn't be uncomfortable all the time—here are a few simple tips to help you enjoy your pregnancy.

The Three-Minute Rule

I'll admit I complained any chance I got to my husband about being pregnant. Before long it seemed he stopped listening, which of course frustrated me and made me complain more. Then we came up with the three-minute rule: before we went to bed, I had three minutes to tell him about everything that hurt, and he would listen to every ill. I never made the full three minutes, but having the time helped me not to complain—or think about the discomfort—for the rest of the day. (Plus, I slept better.)

Give Yourself a Facial

You don't have to go to the spa to get a good facial—just to your kitchen. Tracy M. Luchenbill, the spa director at Journeys Spa (located at the Wyndham Sugar Bay Resort on St. Thomas), knows how to pamper clients. At home, she recommends using plain yogurt as a facial cleanser, a paste of baking soda and water as an exfoliant, and plain yogurt mixed with cornmeal as a body scrub. For dry skin, Luchenbill suggests mixing one avocado and two teaspoons extra virgin olive oil until smooth and applying to your face. After 10 minutes, rinse the mask off with warm water.

Go for a Pedicure

You may not be able to see your feet, but a foot massage and pretty toenails might be just the de-stresser you need. Luchenbill reminds you to go after your first trimester and to tell your nail technician that you're pregnant, since certain deep massage techniques and essential oils are not appropriate for pregnancy. If you choose to include fragrant, essential oils as part of your treatment, Luchenbill recommends soothing oils such as lavender, rose, or chamomile.