Although you won’t look especially different in trimester 1, you’ll be feeling very different! During the first three months of pregnancy, the chances are you will feel pretty shattered. In addition to tiredness, you may feel sick and be suffering from heartburn, constipation and achy boobs.
Remember, doing some activity may help ease some of these early symptoms, so do your best to stick to your exercise plan. Exercise can actually give you more energy! You are not limited by your body shape in this first trimester, so try to continue exercising if you enjoy it. Try some outdoor or new activities to give your exercise plan a real boost.
Exercise during preganancy has all benefits . Possible benefits include:
- A shorter labour with less likelihood of complications – I had quite enjoyable pregnancies with no sick days from work, straightforward and short labours (both under 5 hours), vaginal deliveries and a very quick recovery – I was active within a couple of days!
- Less likely to suffer from nausea and morning sickness
- Improved Core Strength
- A stonger back and reduction in Back pain
- Better posture
- Stronger pelvic floors
- Better circulation, less likely to suffer from varicose veins, swelling and high blood pressure
- Stronger bones
- Avoid excessive weight gain and easier to get back into shape after the birth
- More energy and self confidence – lift your mood and feel great!
- Strengthen the muscles used in childbirth
- It will help you sleep
- Improved cardio-vascular fitness and muscle tone
- Lessen the likelihood of developing gestational diabetes.
In next Post we would take ... What exercise you may take in your 1st Trimester ... During my Pregnancy .. as my mother adviced me and my Doctor prescribed me few Yoga assanas ...
The third trimester typically begins from the 28th week and lasts till about the 40th week of pregnancy. Here are a few best foods for third trimester pregnancy diet, woman should definitely include unless your doctor has mentioned otherwise.
At this stage, your baby requires a lot of protein. This will help in developing the muscles and tissues during the third trimester.
- Most protein rich foods are also high in iron and zinc content. Iron helps prevent low birth weight and premature delivery. Zinc helps in producing enzymes and insulin.
- A few food items that you can include now are beans, chicken, , green salads, milk .
Eggs are a super healthy treat for your baby and you at this stage.
- Eggs contain a nutrient called choline that aids in the proper functioning of cells. This is extremely important for your baby at this stage as it plays an important role in rapid development.
- Choline is also essential for memory development in your baby. Having choline in adequate amounts will also reduce your baby’s risk of pancreatic or renal growth disorder.
- You can have eggs as scrambled, hard boiled or even omelets.
Fish is an extremely healthy food that you should definitely have during the third trimester.
Pregnancy is a delicate matter.
- Salmon / River Fishes in India is extremely rich in Omega 3 fatty acids. Your baby’s brain is developing real fast in the third trimester, and Omega 3 fatty acids will aid in that growth.
- Salmon/ Fishes in India also contains a good amount of docosahexaenoic acid (DHA). This fatty acid promotes formation and development of your baby’s nervous system.
- Add your favorite herbs to Fish and grill or broil it. Add in walnuts and other healthy foods to make it even healthier.
These are a great snack option that can also be added to other dishes.
- Nuts have a good amount of healthy fats, fiber, and protein.
- These are also a good snack option as you don’t feel like eating too much during the last trimester. When you feel full, it is safe to snack healthy and avoid heavy meals.
- Add nuts like pistachios, walnuts, and cashews to your cereal or have them simply.
- Papayas are a great source of potassium, vitamin C, fiber and folate.
- It also acts as a natural remedy for fighting and preventing heart burn that is very common during this stage.
- Remember that you should avoid eating unripe papaya. It has pepsin that can induce contractions and induce early labor.
Here are a few food ideas you can try during the third trimester, with healthy variations:
- Porridge with low fat milk.
- Apple, kiwi, papaya, melons, berries, orange, strawberry, pear – in the form of juice, as a whole, or shakes.
- Chickpea and rice.
- Hummus and pitta bread.
- Whole meal toast.
- Beetroot, spinach, and potato – in the form of soup, salads, grilled, and sautéed.
- Sweet corn.
- Walnuts and dried fruits.
Enjoy these last months of pregnancy by eating healthy and feeling good about it. There is a wide variety of food items you can safely choose from and include in your daily diet. Try out new recipes and rustle up some delicious meals at home with your partner! This is also a good time to bond as a couple!
Going back in times is a quest for many people who simply refuse to age gracefully. The treatments available in form of Botox,wrinkle creams and other cosmetic products can hide the visible signs of ageing. But what about your inner self? Are there ways we can beat the clock for life and remain healthy and feel young forever.
One is too busy nowadays or generally lazy when it comes to exercise, but somehow one has to manage to look after wellness. Also, gym routines and personal coaches for yoga and functional training several time don't excite many people .As a result ,they fail miserably to keep up to that routine at times and tend to miss most of the sessions after a hectic schedule to keep up with their day to day life.
Rachna Sharma gives out tips for those who still want to be fit and healthy, collation of her experiences over a few years.
Identify and focus on where you want to focus at . Its not easy to just get to Madonna stage so easy. So , start one by one .
WALK / Brisk Walk / Run if you can any time during the day for 20 - 30 Minutes. Garden / Office Premises .anywhere you find time. That's not too much to ask for ?
Start from your face, most of us have problems with double chins and sagging skin - There are few exercises like tongue press that can help you to get rid of double chin. This exercise tightens the muscles in your chin and slowly makes the double chin disappear. Also rotate your neck atleast twice a day as neck’s muscles get loose due to lack of exercise. This leads to accumulation of fat in your chin area .This can be done every time you are travelling in cars or sitting alone in your office cabin - FIVE minutes everyday.
Focus on arms / shoulders - anytime in office / home, just dedicate ten minutes everyday for reflex muscles. Now that's easy.
Belly Fat - Deep breathing ,walking,Jogging and swimming works as good abdominal exercises to lose belly fat. You can do the basic pranayam exercises used frequently in yoga as well. You need to spend at least 10 to 20 minutes on this exercise every day,helps big time
Suryanamaskars - In the mornings when you wake up, just ten or twenty times each morning, Suryanamaskar is best for full body stretch This practice resolves stomach issues as well. If you are lazy, post work evenings will do too.
You don't have to do all of this together, find time throughout the day whenever you can.
When you go out, look for water than colas and coffees, make it a habit. If you can limit alcohol intake nothing like it. Replace that with green tea. Go low on Breads & Rice binge on vegetables, lentils and meat instead.
Different times, different exercises, don't take it as a routine These can be done anywhere ,anytime as they are not time consuming and one can Keep doing these simple exercises. There is no change that happens everyday but there is still a change that takes place. Few weeks you will be able to see that change.As years pass by, you will stay younger and healthier and with just so little effort.
About Rachna Sharma:
Rachna Sharma -Founder and Managing Director at The Rachna Sharma & Company :
A Life Strategist,Speaker and a Philanthropist
RACHNA SHARMA :
"Inspired by a vision and inner wisdom, I want to lead from my soul and create an aspiration for soulful leadership"
Rachna Sharma, the Founder and Managing Director of The Rachna Sharma & Company, is a Life Strategist, Speaker, Philanthropist & Author.
Stepping out of a meteoric career in the luxury hospitality industry, Rachna Sharma gained 14 years of invaluable corporate exposure, across brands like Taj Hotels, The Imperial Hotel, Hilton Worldwide and Lebua Hotels and Resorts. Despite being in the acme of success, Rachna knew that it was time to reflect on the next wave of life, which led her to the prestigious Harvard Business School to hone her leadership and reinvent life.
Post completion of her Programme in Leadership Development from Harvard, she came back to India to create impact in other lives by connecting leaders to their true purpose & strategize their lives for success through signature products called “Tatparyya" & “Life Strategy” & Leadership Matrix.
“Making the conscious commitment to empower yourself by directing your thoughts, energy & focus towards what you most want and the goals you need to achieve is the first step towards creating an extraordinary life.
Enjoying sustainable business success. Increasing income. Creating new goals. Finding purpose. Unleashing true potential. Creating more fulfilling relationships. Whatever your goal is you can learn the steps to achieve it”
Rachna Sharma turns self-development and professional achievement into a step-by-step process that will help one to identify what it is one really want, what’s preventing one from getting it, and how to break through any barriers to take action and create true transformation. And she does it all with total passion, power and playfulness that makes this personal development process not only engaging, but thoroughly enjoyable.
Rachna has also founded “Vision 2021 - One Million youth for peace” which is a platform for personal, social & economic development for youth to impact Low PEACE & HAPPINESS index of the country.
Rachna has also co authored “ Globalization & Voices from Indian practitioners” & authored “PeaceBook” available on amazon.
In a first, 5 year old cured of liver failure and associated lung failure by a rare liver transplant
Paridhi had jaundice since birth. She was diagnosed as Biliary Atresia. Biliary Atresia is a condition where the bile duct is not formed by birth; bile duct connects the liver to intestine. In Biliary atresia liver will gradually become cirrhotic and go in liver failure. She underwent Kasai surgery for biliary atreisa in Mumbai at 2.5 months of life, where in the liver was connected to intestine.
Unfortunately this surgery was not successful and her jaundice persisted and she developed cirrhosis. At 1.5 years of age she was also diagnosed with Kawasaki infection which affected her heart and her heart vessels got slightly dilated. She had 6 admissions thereafter for lung and liver infections. By 5 years, Paridhi became weak, got breathless - was not able to walk and would get easily tired. Besides growth failure, her finger nails and lips turned blue. The family contacted us for liver transplantation 3months back. Her Echo test (saline contrast test) showed that Paridhi had developed intra-pulmonary shunts that is the blood going from heart through pulmonary artery instead of going through lungs was getting into pulmonary veins which open in left side of the heart. This resulted in poorly oxygenated blood to left side of heart – which got circulated in body.
Her PO2 (oxygen in blood) levels which are normally near 100%, was only 48% and her shunt fraction on MAA scan was also 48%. This classified her as very severe HPS (hepatopulmonary syndrome).
The challenges intra-operatively include (a) We had to maintain O2. As her PO2 were not improving >60%, we gave her NO (Nitric Oxide) and kept ECMO which is lung bypass machine as standby.
March 5 would have to be a red-letter day for rare cases of liver failure with associated lung failure. It was on this day that in a first in the country, 5 year old Paridhi underwent a highly complex and treacherous liver transplant to cure her of both, the liver and lung failure.
Her mother Mamta, who donated 20% of her liver to save her darling, said, “ my husband Nitin and I had nearly given up all hope of getting Paridhi well as doctors in Mumbai had said that her case was far too advanced for a liver transplant. Then about 3 months ago, we met the Medanta liver team who offered to try and save our child provided we understood that the transplant would be very high risk due to her low oxygen state. We took the chance as a last resort and God heard our prayers.”
Dr AS Soin, Medanta’s Chief Liver Transplant Surgeon who led the team said, “we have a long experience of operating milder cases of hepatopulmonary syndrome (HPS - when liver failure affects the lung circulation and in extreme cases, results in respiratory or lung failure), but had never taken on a such an advanced case with nearly 50 % shunt fraction , before”.
Explaining the patient’s state prior to transplant, Dr Neelam Mohan, Director of Children’s Liver Diseases and Transplantation, said that Paridhi had been suffering since birth from biliary atresia for which an operation at 2 and a half months did not prove successful. She then deteriorated,had life threatening liver infections with 8 prolonged admissions in hospitals and when she came to us, she was deeply jaundiced, had marked growth failure, had severe HPS with oxygen saturation less than 70 % causing breathlessness,necessiatating continuous oxygen and had blueing and rounding of her nails typical of a low oxygen state.“We took her up as one of the most challenging cases, and carried out an intensive nutritional and medical preparation to take her through the transplant successfully, she remarked.”
Elaborating on the risks and challenges her operation posed, Dr Soin said, “liver transplant is complex as it is, and therefore, requires perfect function of all other organs. Here, there was a real danger of Paridhi not waking up after surgery due to brain, heart or kidney injury, or, for that matter the new liver not kicking in, if the already low levels of oxygen fell any lower. So we had to do a bloodless, zero error, quick surgery, not allowing any fluctuation in the blood pressure, and with 100% oxygen support.”
Dr Vohra, Head of Anesthesia, added that in order to prevent dangerous fall in oxygen levels, they had resort to continuous nitric oxide treatment during surgery, keep a watch on the heart by a special ultrasound probe inserted in the patient’s food pipe, and keep an artificial lung machine on standby.
According to Dr Neelam Mohan, Paridhi’s postoperative treatment was also a challenge as the low oxygen state takes several weeks to correct. Nitric oxide, high external oxygen, ventilator support, temporary breathing route (tracheostomy) were necessary for many days. Infact , she was on ventilatory support for four weeks post operatively followed by oxygen support . Eventually , we discharged Paridhi home after 33 days of surgery. She now breathes normally without extra oxygen, and will grow like a normal child and live a healthy life.
Dr Naresh Trehan, CMD and Chief of the Heart Institute, said “Paridhi’s case was easier to handle at Medanta since we use nitric oxide therapy and artificial lung machine quite often on patients with serious heart diseases affecting the lungs”. Medanta’s strong multidisciplinary expertise came to the rescue here, he felt.
When you’re pregnant, eating a healthy, balanced diet is one of the most important things you can do for yourself and your baby. The food you eat is the main source of nourishment for your baby, so it’s important to consume foods that are rich in nutrients. Proper nutrition can help promote your baby's growth and development.
What to Eat During Your Second Trimester
A healthy diet consists of:
- plenty of water
Each meal should include at least three different food groups.
During your second trimester, it’s especially important to eat foods that are rich in calcium, magnesium, and vitamin D. These nutrients will help your baby grow strong bones and teeth. It’s also beneficial to eat foods containing omega-3 oils, which are vital for your baby’s brain development. Foods that contain one or more of these nutrients include:
- green beans
- Greek yogurt
- dried fruit
- peanut butter
- sunflower seeds
- pumpkin seeds
- Any seasonal Vegetables and fruits for people who are vegetarians ..
It’s helpful to prepare and cook meals at home to ensure you maintain a balanced, healthy diet. If it’s too difficult or time-consuming to cook a meal every night, you should consider making one or two large dishes each week and freezing portions for quick weeknight meals.
Fresh food is always the preferred option, but there are also some fairly healthy frozen dinner options that you can buy at the store. Make sure to read the labels and only choose dishes that are low in fat and sodium. Frozen vegetables are another option, and stocking up on these can save you time when you want a quick, healthy meal.
It’s okay to drink coffee or other drinks with caffeine while you’re pregnant, but you shouldn’t have more than one or two cups per day. You may also use artificial sweeteners, such as aspartame and sucralose, as long as they’re consumed in moderation.
You should never drink alcohol while you’re pregnant. Drinking alcohol during pregnancy can cause birth defects and other complications .
Now that you're more than halfway through your pregnancy, it’s particularly important to reevaluate your diet. Make sure you’re:
- getting at least 60 grams or two servings of protein per day
- eating nine or more servings of whole grains per day
- eating seven or more servings of fruits and vegetables per day
- eating four or more servings of dairy products per day
- eating foods with essential fats
- limiting your intake of high-fat, high-sugar, and high-sodium foods
- taking your prenatal vitamins every day
Your doctor can help you create a more specific meal plan based on your age and weight before pregnancy.
Cravings and Food Aversions
Many pregnant women experience aversions to particular foods or cravings for at least one type of food. It’s unclear why women develop food cravings or aversions during pregnancy, but doctors and researchers believe hormones may play a role.
Pregnant women may crave:
- spicy foods
- comfort foods, such as mashed potatoes and cereals
It’s okay to give in to these cravings sometimes, especially if you crave foods that are a part of a healthy diet.
In other cases, pregnant women can have an aversion to certain foods. This means they never want to eat these particular foods. This may only be problematic if women have an aversion to vegetables or dairy products that are important for the baby’s growth and development. Talk to your doctor if you’re having adverse reactions to foods you should be eating during the second trimester. Your doctor can suggest other foods to eat or supplements to take to compensate for the lack of certain nutrients in your diet.
Weight Gain During the Second Trimester
Women gain an average of 20 Kgs during pregnancy. It's normal to gain less weight if you start out heavier and to gain more weight if you were underweight before pregnancy. The extra weight you gain during pregnancy provides nourishment to your baby and is also stored for breast-feeding after you have your baby.
Many women become self-conscious about their weight during pregnancy, but you shouldn’t worry too much about the number on the scale. Instead of focusing on your weight, you should concentrate on eating a variety of nutritious foods. Healthy eating is incredibly important, and dieting to lose weight or prevent weight gain during pregnancy is detrimental to both you and your baby. You can buy new clothes that flatter your figure if you feel self-conscious about the weight you’ve gained.
Exercising during pregnancy can also help manage your weight during pregnancy. Swimming and walking are particularly good choices. However, you should avoid any extreme sports or contact sports, such as water skiing, basketball, or soccer. If you didn’t exercise before pregnancy, start slowly and don’t overdo it. It’s also important to drink plenty of water so that you don't get dehydrated. Make sure to speak with your doctor before starting a new exercise routine.