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Tips for a Healthy Pregnancy

Having a baby alters a woman's life in many ways, especially during the pregnancy. You are not only responsible for your own health, but the health of your unborn child. Proper healthcare, nutrition, exercise, and amount of rest are essential to a healthy pregnancy and a healthy baby. What you should be doing during your pregnancy is equally important as what you should not be doing.

Prenatal Care

The first step to a healthy pregnancy is to get regular prenatal care. You should schedule an appointment with your health care provider as soon as you think you might be pregnant. Your doctor will most likely do a pregnancy test to confirm your pregnancy. Next is making the calculation of how far along your pregnancy is based on a physical exam and the date of your last menstrual cycle.

Often an ultrasound will be performed to better approximate your due date. Your doctor will want to see you every 4 weeks until the 28th week of pregnancy, then every 2 weeks until 36 weeks, finally once a week until delivery.

Nutrition

Nutrition is extremely important during your pregnancy. In the last 6 months you should take in an extra 300 calories because your baby is growing quickly. If you are very thin or are carrying more than one baby you need to eat even more. If you are overweight your doctor may recommend you to consume fewer extra calories.

A well-balanced diet is the key to a healthy development and growth for your baby. By eating a variety of lean meats, fruits, vegetable, whole-grain products, and low-fat dairies both you and your baby will get the proper nutrition you need. Your doctor will most likely prescribe prenatal vitamins as a supplement to your diet. You will also need to "bulk" up on more of the essential nutrients such as calcium, iron, and folic acid. Be sure to drink plenty of fluids during your pregnancy, especially water. This can help with common problems such as dehydration and constipation.

Exercise

Exercise is very beneficial during your pregnancy. It is important to always to discuss your exercise regimen with your doctor to make sure it is safe for both you and your baby. Low-impact, moderate-intensity exercise activities such as walking, swimming, yoga, and Pilates are great choices. You will reap the benefits of relaxation, flexibility, and strength by participating in these exercise activities.

Regular exercise during pregnancy can help prevent excess weight gain, reduce back pain, swelling, and constipation, improve sleep, improve mental outlook, increase your energy, prepare for labor, and lessen recovery time.

Be cognizant of your balance: during pregnancy your body produces a hormone called relaxin, which loosens the ligaments in your body making you less stable. This also makes it easy to over-stretch or strain yourself, especially the joints in your pelvis, back and knees. Your center gravity also shifts during pregnancy, another reason to be careful.

Get proper rest

During your pregnancy you are going to feel more tired than you normally do because your body is hard at work to support the baby growing inside of you. As your baby gets bigger, finding a comfortable sleeping position will become a little difficult. Most likely the most comfortable position for sleeping is lying on your side with your knees bent. You can also prop pillows between your legs, under your back, and underneath your stomach to create a more comfortable resting position.

Some doctors recommend sleeping on your left side because the right side of your body contains a large blood vessel. By resting on the left side you prevent the uterus from applying pressure on that vessel, which would constrict blood flow. Sleeping on your left side will increase blood flow to the placenta. On the other hand, alternating sides will help to reduce or prevent varicose veins, hemorrhoids, and swelling of the legs.

Avoid the "No-no's"

There are quite a number of things you should avoid while pregnant such as alcohol, nicotine, recreational drugs, excessive caffeine, and certain foods. It has not been determined what a "safe" amount of alcohol to consume during your pregnancy is so your best bet is to not drink at all. Drinking while pregnant can damage your baby's developing nervous system. Smoking during pregnancy can lead to stillbirth, prematurity, sudden infant death syndrome, asthma and other respiratory problems. High caffeine consumption during pregnancy can increase the risk of a miscarriage, so it is better to avoid caffeine altogether during the first trimester. You should also avoid consuming soft, unpasteurized cheeses, milk and juices, food that contains raw eggs or meat, and sea food containing high levels of mercury. Lunch meats are safe if steamed in the microwave first.

Finally, be intentional and think about what you do -- give yourself and your child the little extra care and help Mother Nature.

Interesting Facts about Girls

Interesting Facts about Girls
Image source: By CDC, Mysid - Vectorized in Inkscape by User:Mysid from a CDC image (http://www.cdc.gov/cancer/nbccedp/cc_basic.htm), public domain., Public Domain, https://commons.wikimedia.org/w/index.php?curid=2885139
1. The vagina is only as deep as your middle finger. 

2. The vagina keeps itself clean and healthy by constantly producing mucus which turns white when it’s exposed to the air.Discharge also prevents the vagina from drying out. 

3. Discharge will begin to appear some time before your first period begins. 

4. Females can ovulate before they have their period. 

5. Cramps and painful periods may be caused by low calcium and magnesium levels. 

6. The usual amount of blood lost during a period is between one and six tablespoons. (120 ml blood and tissue) 

7. Menstrual fluid is mostly made up of water. 

8. A lot of girls’ hymen are broken through using a tampon or during active sports such as horse back riding or cycling. Masturbation, too, can break the hymen. There is an opening in the hymen that lets menstrual fluid flow out. 

9. The fallopian tubes are about 10 cm long. The egg travels from the ovary to the uterus along these tubes. 

10. Girls are born with about 300,000 eggs. 

11. Ovary is about the size of a walnut/olive. The uterus is about the size of a pear/clenched fist.

12. The average woman has about 500 periods in her lifetime. 

13. If a tampon has absorbed as much as it can and has to be changed within 4 hours, try a  tampon with a higher absorbency. If a tampon still has lots of whitepatches showing when you take it out after about four hours, try a tampon with lower absorbency. Change your tampon every 4-8 hours. 

14. PMS symptoms: breast tenderness, feeling swollen or bloated, change in appetite,  headaches, acne or skin rash, constipation or diarrhea, abdominal cramps, feeling  sad/tired/irritable or clumsy. 

15. You get cramps when your uterus contracts (squeezes) slightly to help get rid of most of its lining. 

16. If you are taking the birth control pill these five drugs may interfere with its effectiveness: antihistamines, alcohol, analgesics, antacids, antibiotics. 

17. A pregnancy test only works 2 weeks after a suspected conception. 

25 Interesting Facts about Girls

25 Interesting Facts about Girls
1. The vagina is only as deep as your middle finger.

2. The vagina keeps itself clean and healthy by constantly producing mucus which turns white when it’s exposed to the air.Discharge also prevents the vagina from drying out. Discharge will begin to appear some time before your first period begins.

3. Females can ovulate before they have their period.

4. Cramps and painful periods may be caused by low calcium and magnesium levels.

5. The usual amount of blood lost during a period is between one and six tablespoons(120 ml blood and tissue).

6. Menstrual fluid is mostly made up of water.

7. A lot of girls’ hymen are broken through using a tampon or during active sports such as horse back riding or cycling. Masturbation, too, can break the hymen. There is an opening in the hymen that lets menstrual fluid flow out.

8. The fallopian tubes are about 10 cm long. The egg travels from the ovary to the uterus along these tubes.

9. Girls are born with about 300,000 eggs.

10. Ovary is about the size of a walnut/olive. The uterus is about the size of a pear/clenched fist.

11. The average woman has about 500 periods in her lifetime.

12. If a tampon has absorbed as much as it can and has to be changed within 4 hours, try a tampon with a higher absorbency. If a tampon still has lots of white patches showing when you take it out after about four hours, try a tampon with lower absorbency. Change your tampon every 4-8 hours.

13. PMS symptoms: breast tenderness, feeling swollen or bloated, change in appetite, headaches, acne or skin rash, constipation or diarrhea, abdominal cramps, feeling sad/tired/irritable or clumsy.

14. You get cramps when your uterus contracts (squeezes) slightly to help get rid of most of its lining.

15. If you are taking the birth control pill these five drugs may interfere with its effectiveness: antihistamines, alcohol, analgesics, antacids, antibiotics.

16. A pregnancy test only works 2 weeks after a suspected conception.

17.Girls’ primary school completion rates are below 50 per cent in most poor countries.

18.One in seven girls in developing countries is married before age 15, and 38 per cent are married before age 18.

19. In sub-Saharan Africa, more women than men are living with HIV, and young women 
aged 15–24  years are as much as eight times more likely than men to be HIV positive.

20. Both Barbie and Bratz dolls are so thin, they lack the internal proportions to have bodily organs like kidneys or large intestines; both would lack the 17-22% of body fat necessary for females to menstruate.

21. If Barbie were a real woman, she would be 7'2", weigh 101 pounds, and have a 19” waist and 39FF chest. A real woman with these proportions would be unable to support her upper body and stand up straight.

22. Female characters in children’s cartoon shows are five times more likely to be shown in revealing, skimpy clothing (even when they are animals) and three times more likely to be shown with physically-impossible tiny waists.

23. Eating disorders like anorexia and bulimia used to start in the “tweens” – doctors are now treating them in girls as young as five or six.

24. Three-quarters of female characters in TV situation comedies are underweight; only 1 in 20 is average size. Moreover, female characters that are heavier tend to get made fun of more often, and 80% of the time these negative comments are rewarded with audience laughter.

25. By the time they graduate high school, children will have spent more time watching TV than in the classroom or talking with their parents.

Tips for Pregnant Women with Holiday Due Dates

In the rush of the holiday season, most people worry about on-time delivery of important gifts and packages for friends and loved ones. But for a pregnant woman due around the holidays, there’s an added worry about when her baby will arrive.

Around the holidays, many pregnant women experience pressure from family or their healthcare providers to “schedule” their baby’s birthday around festivities and travel plans. Lamaze warns that scheduling a baby’s delivery without a compelling medical reason can put the baby at risk.

“Few doctors want to be pacing the halls on Thanksgiving or Christmas, waiting for a mother to deliver,” said Marilyn Curl, CNM, MSN, LCCE, FACCE and president of Lamaze International. “So it’s not uncommon to see a surge of women with normal pregnancies being told that there might be an issue and that they should consider scheduling the delivery, coincidentally, right before a holiday.”

Healthcare professionals aren’t the only ones who may try to rush the arrival of babies. Families often can feel stressed about the uncertainty of the baby’s arrival and feel it may compromise the celebration of holidays. Some women also fear that their preferred healthcare provider won’t be available and will agree to a scheduled early delivery to guarantee that their provider will be there for the birth.

“I really understand that pressure. You build a relationship with your care provider over the course of a pregnancy. Plus, you build up expectations about your holiday celebration. So it seems like ‘no big deal’ just to get the birth over with,” said Sue Galyen, RN, MSN, HCHI, LCCE, FACCE, a Lamaze childbirth educator from Brownsburg, IN. “But it’s so hard to think that a scheduled delivery, whether through induction or cesarean, was worth it when either the mother or baby experiences a complication as a result.”

One complication of scheduling the baby’s birthday is that often, the baby is delivered just a little too early. A growing body of research[1] shows that giving a baby those last few weeks or days inside the uterus can be crucial to the baby's health. Babies born even a “little” early face risks including breastfeeding difficulties, learning and behavioral problems, breathing problems, increased chance of time in the neonatal intensive care unit (NICU) and risk of death.

“I’ve had so many students with due dates around the holidays and it’s amazing how many of them ended up with more complications than they bargained for because of the medical intervention,” said Galyen.

Women can play a key part in driving down avoidable prematurity. ”Red flags” that might signal that a mother is being pressured into an unnecessarily early delivery include:

* The care provider suggests that the baby is too big and will be easier to deliver “a little early”
* The suggestion is made that the care provider won’t be available for a holiday delivery or will be “booked up”
* The timing of the delivery is centered on travel and celebration schedules
* Holiday stress is driving feelings of wanting to get the pregnancy “over with”

Avoiding unnecessary medical inductions is part of Lamaze International’s Six Healthy Birth Practices. Based on recommendations by the World Health Organization and backed by extensive research that supports a woman’s natural ability to give birth, these practices are:

· Let labor begin on its own

· Walk, move around and change positions throughout labor

· Bring a loved one, friend or doula for continuous support

· Avoid interventions that are not medically necessary

· Avoid giving birth on your back and follow your body's urges to push

· Keep mother and baby together; it's best for mother, baby and breastfeeding

Inducing labor without a compelling medical reason is one of many routine interventions that has not proven a medical benefit to mothers and babies and can impose harm. Other common routine interventions include continuous fetal monitoring, coached pushing, being positioned on your back during labor, requiring repeat cesarean surgeries for women with a prior cesarean and separating mothers and babies after birth.

To learn more about the Lamaze Six Healthy Birth Practices, please enroll in a Lamaze childbirth education class and visit www.lamaze.org/healthybirthpractices.

HRT DECREASE SUBSTANTIALLY CVD RISK IN WOMEN

Hormone-replacement therapy (HRT) in postmenopausal women with a mean age of 50 significantly reduced the risk of the combined end point of mortality, MI, or heart failure in a new randomized Danish study published online October 9, 2012 in BMJ [1]. The participants, who used HRT for more than 10 years, were not at significantly increased risk of breast cancer or stroke either, report Dr Louise Schierbeck (Hvidovre Hospital, Denmark) and colleagues.
"This is the longest randomized trial with hard end points, and we found a 50% reduction in cardiovascular end points for the women who took HRT, and there was no increased risk of cancer," Schierbeck told heartwire . The women were also followed for a further six years after discontinuation of randomized treatment, she noted.
Schierbeck says the findings, in 1000 women, confirm the "timing hypothesis." In 2002, primary results from the Women's Health Initiative (WHI) showed no cardiovascular benefit from HRT--something that had been suggested by numerous observational trials--and even an indication there may be harm; this led to the widespread abandonment of this therapy. But subsequent analyses of WHI, and data from other studies, have suggested that the time at which HRT is first prescribed is key. The women in this Danish study were 13 years younger, on average, than the women in WHI (mean age 63 years). "It doesn't make much sense to start treating women 13 years after menopause for menopausal symptoms. It's important to initiate the treatment at menopause and not many years later," she observes.
Asked to comment on the new findings, Dr Howard N Hodis (UCLA) told heartwire , "Until this came out there had been no trial to directly study the estrogen cardioprotective hypothesis. This is unique, because it is the only study to have looked at women, a priori, randomized basically at the time of or just a little beyond menopause. And that's a really important point that I think some of the detractors have glossed over. The women averaged 50 years old, just like the women that we treat who come in close to the menopause and say, 'I want hormones,' because they are having symptoms. So scientifically, this is a very important trial."
Ob/gyn Dr James Liu (Case Western Reserve University School of Medicine, Cleveland, OH) said: "This paper adds to the evolving data on HRT for newly menopausal women in the under-age-60 category. The study conclusions are worth noting and are statistically significant and congruent with older observational studies such as the Nurses' Health Study and the subgroup-stratified analyses of the WHI cohort from 50 to 60. Thus, there are two randomized trials that have congruent data." Among the "surprising points," says Liu, are no increase in breast cancer risk for the 16 years of follow-up and the fact that stroke risk was not increased.
Hodis also addressed criticisms that the new Danish trial is too small to yield any meaningful results. "Although the sample size is small, there are 16 years and 20 000 women-years of follow-up." Schierbeck concurs. "We had a very long study, so there are 10 000 person-years of randomized treatment, and we do have a significant outcome in 1000 women, so it's clinically relevant."
Greater-Than-50% Reduction in CV Events Without Increasing Cancer Risk
The 1006 healthy women aged 45 to 58 who were recently postmenopausal or had perimenopausal symptoms were participants in the Danish Osteoporosis Prevention Study and were randomized to receive HRT (n=502) or no treatment (control, n=504).
The primary end point was a composite of death, hospitalization for heart failure, and MI. Secondary end points were the individual components of the primary end point and admission to the hospital for stroke. Safety end points included death or a diagnosis of breast cancer or other cancer grouped together and admission to the hospital for pulmonary embolism or deep venous thrombosis (DVT).
The women in the treated group with an intact uterus received 2-mg synthetic 17-{:beta:}-estradiol for 12 days, 2 mg 17-{:beta:}-estradiol plus 1 mg  norethindrone acetate for 10 days, and 1 mg 17-{:beta:}-estradiol for six days (Trisekvens, Novo Nordisk, Denmark). In women who had undergone hysterectomy, first-line treatment was 2 mg 17-{:beta:}-estradiol a day (Estrofem, Novo Nordisk, Denmark). Other treatment modalities were offered to those who experienced side effects or insufficient relief of symptoms.
The planned duration of the study was 20 years. However, as the WHI data--which came out in 2002 around the time of the 10-year visit--indicated that use of HRT might result in more harm than benefit, the participants were advised to stop treatment. But they were followed for death, cardiovascular disease, and cancer for up to 16 years.
After 10 years of intervention, there was a 52% reduction in the primary composite end point of death, MI, or heart failure, and this was not associated with an increase in any cancer. Schierbeck said numbers were too small to draw any meaningful conclusions on venous thromboembolism (VTE), although she acknowledges that HRT is known to increase the risk of VTE but pointed out, "This is a less serious event than a CV event."
After 16 years, the reduction in the primary composite outcome was still present and still not associated with an increase in any cancer, something both Schierbeck and Hodis say is "reassuring," particularly in terms of breast cancer.
Results After 10 Years of Intervention in Danish Osteoporosis Prevention Study
End pointHRT group (n=502), nControl group (n=504), nHazard ratio95% CIp
Primarya16330.480.26– 0.870.015
Mortality15260.570.30–1.080.084
Cancer36390.920.58–1.450.71
Breast cancer10170.580.27–1.270.17
DVT212.010.18– 22.16--b
Stroke11140.770.35–1.700.70
a. Composite end point of death, MI, or heart failure
b. Numbers too low to calculate p
Emotion Has Overtaken the Evidence in Discussions About HRT
Hodis says emotion has long overtaken reason in the HRT debate. "We have had observational studies for the past 50 years in this field, at least 40 of them, and they are all consistent--and you just don't see that in medicine--across two very important outcomes: they reduced cardiovascular disease and they reduced mortality" in women around the time of menopause, he asserts. "But when WHI was conducted, it was done in women who were 12 years or more past menopause. These are two completely different populations of women.
"In all of the emotions after WHI, that 'hormones are killing women'--which is absolutely ridiculous--nobody sat back and said, 'Where is the evidence to support that?' The guidance that unfortunately came out of the results of WHI was 'lowest dose for shortest period of time possible.' Now what we have is a well-conducted, 10-year randomized trial that clearly shows that short-term usage of these products is not going to derive maximum benefits for women."
And other "important" data have come out recently in support of HRT, he notes, including the KEEPSstudy, reported just last week. "This was the largest trial ever done to assess mood, and it showed positive effects in terms of anxiety, depression, and tension, and no adverse effects."
Schierbeck says: "It is a shame that so many women are anxious about HRT, because it's so important for life quality around the time of menopause." She agrees the current mantra seems to be that if a woman wants to use HRT to "go with the lowest dose for the shortest time," but she hopes that this study will have a major impact and influence international societies working on new guidelines.
Asked what she thinks the optimal duration of HRT should be, she said: "I don't think we can set a time limit on it. At least for 10 years, we didn't find any serious side effects."
Hodis says he does not believe there will be a seismic shift in recommendations, because doctors and women have lived in fear of HRT for so long, but "people will look at this and say we can feel comfortable going longer with therapy." Personally, he says, "I'm neither a proponent nor an opponent of HRT: I use these products in women, with or without symptoms, who want to be put on them, with caveats--for example, not if they have had blood clots. They do have risks, but they are so low, and certainly no higher than many other drugs we use."
Where Next? HRT and Chronic Disease Prevention
Hodis also believes there is a role for HRT in chronic disease prevention. "The data strongly indicate that hormones are an excellent prevention for chronic diseases, including bone fractures and heart disease." And although the reduction in deaths in the Danish study was not significant, Hodis says the totality of evidence points to HRT adding "almost two years" to the life of a woman, with the additional benefit that hormones "are cost-effective, coming in at around $2300 per quality-adjusted life-year [QALY]. There's nothing else in women that does that. Statins do not extend life and they cost $50 000 $100 000 per QALY."
But not everyone agrees. KEEPS and WHI trialist Dr JoAnn E Manson (Brigham and Women's Hospital, Boston, MA) maintained last week that HRT should be used only for the treatment of menopausal symptoms.
"We certainly would not say at this point in time to initiate hormone therapy for the express purpose of trying to prevent heart disease or cognitive decline; the evidence is not to that point," she said in an interview. "But for women who have menopausal symptoms and who are considering HRT to reduce their symptoms and improve their quality of life related to these symptoms, there were many favorable effects seen of taking HRT for four years."
Differences in Doses of Hormones, Medication Schedules
Liu says there are also some limitations to the Danish study that are pointed out by the authors, but others that are not. The latter include the fact that the medication used was lower dose than the 0.625-mg conjugated equine estrogen traditionally used [in the US] and in the WHI, although "there are some who may state that the 2-mg estradiol dose is similar," he observes. And the progestinused is different.
In addition, the type of dosing is different: "The Danish study used cycle estrogen and progestin in a 28-day dose-pack form, and the pattern of estrogen-progestin administration is somewhat unique in that the last six days used a lower estradiol dose of 1 mg.  Thus, the estrogen exposure is not uniform across the 28 days. This dose is also different from women with hysterectomy who received 2-mg estradiol continuously. This contrasts with WHI, which used continuous combined estrogen/progestin daily for those women with a uterus."
And the data end points for the Danish study--due to its small size--are combined for women on estrogen alone (due to hysterectomy) and cyclic estrogen-progestin. "This analyses is different from the WHI approach, where there were two separate studies (those with a uterus were in a separate study from those with a hysterectomy) with larger cohort sizes."