Staying fit and working out seems to be on everyone’s mind. The benefits of being active are endless especially for expecting mothers. Besides staying healthy, working out during pregnancy can help improve your sleep as well as fight fatigue. A lot of women experience tiredness during the first trimester as well as in the third trimester, but you’d be surprised what a little exercise would do to your energy levels. Once the endorphins get pumping it is sure to get you going! It is encouraged not to overexert yourself so we suggest starting off with a little walk or some prenatal yoga.

Most women complain of back pain during pregnancy.  If you do some simple exercises that target your abdominals it will ensure that your back has the support it needs! Along with working out the abs it is good for women who are expecting to do regular stretches. Just simply pointing your toes up can help ward of leg cramps. Try stretching after working out as well as in the car, on a plane and before bed. (For tips on traveling while pregnant click here.)

Incorporating exercise into your weekly routine has health benefits for your baby too! It is shown that moms who exercise during pregnancy have babies with healthier birth weights and are better able to weather labor and delivery. Their babies are shown to recover from the stresses of birth more quickly. Additionally moms who exercise tend to have shorter labors and are less likely to need medical interventions during labor.

Lastly, probably the number one reason to stay active is to stay happy. It is proven that exercise causes your brain to release endorphins improving your mood, diminishing feelings of worry and stress. Pair fitness with a healthy, balanced diet, your daily prenatal vitamins, and you are preparing you and your baby for a healthy future!

Source: http://www.whattoexpect.com/pregnancy/keeping-fit/fitness-matters/top-ten-benefits-of-exercise.aspx

]]> http://www.drinkpremama.com/top-reasons-to-exercise-during-pregnancy/feed 0 http://www.drinkpremama.com/four-risks-during-pregnancy-from-lack-of-vitamin-d?utm_source=rss&utm_medium=rss&utm_campaign=four-risks-during-pregnancy-from-lack-of-vitamin-d http://www.drinkpremama.com/four-risks-during-pregnancy-from-lack-of-vitamin-d#comments Thu, 04 Apr 2013 21:09:02 +0000 Premama http://www.drinkpremama.com/?p=1509 …]]> Vitamin D, also known as the “sunshine vitamin” is not only essential for strong bones, but a recent study, done by researchers at the University of Calgary, links low levels of vitamin D to certain pregnancy complications. If you shun the sun or adhere to a strict vegan or non-diary diet, you may be at risk for vitamin D deficiency. Vitamin D is produced by the body in response to sunlight. It is also found in foods like fish liver oils, egg yolks, fortified dairy and grain products. It is said that Northerners as well as Canadians are at a higher risk of vitamin D deficiencies due to the longer winters and lack of sun exposure.

Here are some of the results from the study showing what low vitamin D levels can link to:

• 1. 49% increase in developing gestational diabetes, or high blood sugar levels – this can lead to excessive levels of sugar reaching the baby.

• 2. 7
• 9% increased chance of pre-eclampsia, or elevated blood pressure. This can be a potentially life-threatening disorder during pregnancy.

• 3. 

• 187% increased risk of bacterial vaginosis, a vaginal infection that can trigger preterm labor. 4. 
• 85% increased chance of the baby being born smaller than the normal weight.

It might be too soon to launch a public health campaign but, it is safe to say if you are pregnant or TTC (trying to conceive) you may want to have your vitamin D levels checked. Consult with your doctor on your Recommended Dietary Allowance (RDA) or your average daily level of intake to ensure you’re getting enough vitamin D. You can also check the labels on your prenatal vitamins to see if it contains vitamin D as well as how much!

Source: http://m.theglobeandmail.com/life/health-and-fitness/health-navigator/low-vitamin-d-levels-linked-to-pregnancy-complications/article10397319/?service=mobile

1. Almonds are rich in protein, zinc, calcium and magnesium. They are exceptionally good for the development of brain, heart & the nervous system.

2. Avocados contain omega 3 and essential amino acids for brain development. You can read more about the benefits of DHA omega 3 here:  http://www.drinkpremama.com/why-dha-rocks. Avocados are turning up to be every girl’s best friend! It aides in the production of collagen to reduce stretch marks and helps prevent aging!

3. Bananas are rich in iodine, iron, zinc, folate and b-vitamins for normal growth and development.

4. Bluberries are known for being one of the best antioxidant food sources. They are rich in vitamin C for a healthy immune system!

5. Carrots are excellent for eyesight, immunity, healthy skin, hair and nails.

6. Dairy Products are an amazing source of calcium for strong bones and teeth. They are rich in protein and vitamin B12 for energy and healthy blood.

7. Dark Greens and Veggies are an invaluable source of folate to reduce the risk of birth defects. Leafy Vegetables are also rich in calcium, vitamin C & B and dietary fiber. The health world can’t get enough of their leafy greans!

8. Tofu is actually the only non-animal product that is packed with protein. It is fabulous for vegetarian moms to be!

9. Wholegrain Products are a great energy source that helps reduce fatigue and is also an excellent aid for constipation. They are also one of the best sources of folate and the B-group vitamins, essential to normal growth and development.

Here is a delicious smoothie recipe containing some of the ingredients above! Start your mornings off right with this super charged, nutrient rich drink.

BananaBerry Recipe:

1 Banana

½ cup frozen blueberries

1 tablespoon almond butter

½ cup plain yogurt

1 cup milk

Handful of ice

-Combine all ingredients into a blender and blend until it is at a consistency you like!

Source: http://www.essentialbaby.com.au/pregnancy/pregnancy-nutrition-and-wellbeing/feeding-the-bump-eating-during-pregnancy-20080626-2x4g.html

3/14/2013

It is that time of the year with Spring Break and summer on the horizon where everyone is planning their next getaway! Traveling in general can be overwhelming and exhausting all on its own, but traveling for two can be a different kind of stressful! Expecting mothers are typically worried about the crowded areas and the abundance of germs, staying healthy while on the road, and making sure their bodies and baby are as safe as possible. Here are some of our tips for traveling while pregnant!

Before you take off talk to your doctor to make sure you are all set and it is safe for you to travel. Your doctor can also recommend vitamins that are easy to travel with as well suggestions for staying healthy while you are away, for instance rubbing Neosporin around the edges of your nose to avoid breathing in too many germs. It is also a good idea to bring any prenatal records with you just in case! Doctors typically recommend traveling in your 2nd trimester. You avoid the morning sickness of the 1st trimester as well as the size of your tummy during the 3rd trimester. Also, some doctors recommend not flying after 35 weeks.

Drink lots of water! In any case it is always good to stay hydrated. Especially to make sure you are flushing out any toxins you may be breathing in or consuming while traveling. Which leads us to our next tip, request a seat near the bathrooms, whether it’s on the airplane or while visiting a local restaurant this will help avoid those extra steps when your feet may be aching.

It is smart to wear comfy shoes and clothing. Most travel go-tos for pregnant women are leggings and ballet flats or tennis shoes. It is also good to layer your clothing in case you get hot or cold! To avoid any cramping try taking a short walk every 1-2 hours. There are also special traveling socks made for expecting mothers to help with any swelling. Comfort is really a big factor traveling while pregnant so take your favorite pillow with you to avoid any sleeping mishaps.

Last, but surely not least bring lots of nutritious snacks and keep up with your prenatal vitamins. It is always nice to indulge and give into your cravings especially while on vacation! To ensure you come back just as healthy as you left make sure you stay on top of your prenatal vitamins and eat plenty of fruits and vegetables.

Sources:

http://www.parentsconnect.com/pregnancy/12_tips_for_traveling_pregnant.html

http://www.therawear.com/compression/maternity-compression.html

                  DHA is an essential nutrient for pregnant and nursing women.  Scientist and doctors everywhere suggest adding DHA omega-3 to your diet to help boost your baby’s brain and visual development. Babies accumulate DHA in the brain and eyes during the last trimester as well as during postpartum. Here are why DHA rocks and should be in your daily regimen!

• Brain Development – DHA represents about 97 percent of all omega-3 fats in the brain and is accredited to improving hand/eye coordination, motor skills, and attention spans. Many studies conducted with children from ages 2-5 have shown that pregnant women who took DHA supplements had children with higher scores on their hand/eye coordination tests, IQ tests, as well as motor development and attention spans.
• Visual Development – DHA represents 93 percent of all omega-3 fats in the retina in the eye. Studies have shown a correlation between visual acuity in two-month-old babies and their mother’s DHA intake during their second trimester and third trimester of pregnancy.
• Higher Birth Weight – There’s been significant positive associations between the mother’s DHA levels and the baby’s weight and head circumference at birth. Other studies suggested that DHA consumption during pregnancy may have a small benefit in reducing the likelihood of repeat preterm birth and that supplementation of DHA in the mother’s diet can increase the length of pregnancy by six days helping mothers carry to a healthy or full term.
• Decrease the Risk of Postpartum Depression - Research has found low levels of DHA in mother’s milk and in the red blood cells of women with postpartum depression and some scientists believe increasing DHA intake may reduce the risk of postpartum depression.
• Found in Everyday Foods – Women can get a good supply of DHA from walnuts, organ meat such as liver, fish oil, egg yolks and milk. These are all good, safe options. Some doctors can recommend adding a very small amount of fatty fish like anchovies, salmon, herring, mackerel, tuna and halibut to your weekly diet to increase your DHA levels.*
• Growing # of Prenatal Supplements Carrying DHA – With research and studies showing all the benefits of DHA, many prenatal supplements are starting to carry DHA. It is recommended that pregnant and nursing women should consume supplements containing DHA.

Unfortunately, the majority of pregnant women in the United States fail to get the recommended amount of DHA in their diets so it is a good idea to take a prenatal vitamin that has DHA built in. Consult with your doctor and check the labels to find the one that works best for you and your baby!

*Consult with your doctor beforehand

Sources:

http://www.everydayhealth.com/pregnancy/101/dha-in-pregnancy.aspx

http://www.dhababy.com/Pregnancy/DHAPregnancyFactSheet.aspx

http://www.pregnancyandbaby.com/baby/articles/944151/the-importance-of-dha-during-pregnancy-and-breastfeeding

First things first, you might ask yourself, when do I book my first appointment?  As soon as you suspect you are pregnant and/or have confirmed with an at home pregnancy test call your obstetrician, family physician, or midwife to schedule your appointment.

Tip: If you are ultimately trying to conceive it is smart to have an OB/GYN or midwife chosen so once you suspect you are pregnant you are ready to make your first appointment! They can also give tips and recommend prenatal vitamins that might be helpful in trying to conceive.

Your first visit to the doctors might be the longest, but this is the time to ask all the questions you need to and take in all that you need to know. Remember the doctor or midwife is there to counsel the expecting parents and fill you in on what’s ahead!

Tip: The doctor will ask you questions on your gynecological history, other aspects of your medical history and habits that may impact your pregnancy. Take note of any family medical history as well as your own before entering the doctor’s office. This will help prevent you from forgetting or leaving anything out!

It’s ok on your first visit to consult with your doctor on any genetic and/or birth defect concerns you may have. Your doctor will give you advice on certain screenings and tests that can be done. During the first visit your doctor will also do some basic tests as well as order a blood test.

Whenever talking with expecting mothers, their ultimate concern is what if my eating habits or my dietary preferences aren’t best for the baby? Talk to your doctor about getting all the nutrients you need through food, prenatal vitamins as well as exercising to ensure your little bundle of joy stays healthy and growing at its maximum potential. Additionally, there are certain stages and months of pregnancy that might require increasing your vitamins and nutrients to help support growth.

Tip: During pregnancy there are certain things you need to cut out as well. Make sure to get a list of foods to avoid as well as other substances that should be cut out during the 9 months of pregnancy.

Many women have questions regarding weight gain, how much is too much and what isn’t enough? Remember everyone and every pregnancy is different, so consult with your doctor on what is “normal” for you and your body type. Along with weight gain, there are other changes that happen to your body during pregnancy. Some women experience changes in their skin or hair, your doctor can offer solutions or recommend the best prenatal vitamin to ensure everything runs on track!

Tip: If you have an issue swallowing pills or just can’t stomach them during the morning sickness months, your doctor can give suggestions on gummie vitamins that offer the similar benefits as well as alternative prenatal vitamins, like Premama, that come in a powder form!

All in all don’t be afraid to consult with your doctor on any concerns you may have. They are there to give advice, answer any questions, and make sure you are well prepared for a healthy pregnancy and delivery!

Source:

http://www.babycenter.com/0_your-first-prenatal-visit_9344.bc?page=1

An obstetrician might recommend preterm delivery for maternal or fetal indications-the demise rate is not as high as in spontaneous preterm deliveries.

If you have had a previous preterm delivery, you have almost a  two-times greater risk of having a second premature delivery. Another indication of preterm delivery is a shortened cervix, as detected on ultrasound – this is the reason many of us like to get early third trimester transvaginal ultrasound. Certain medical and gynecologic histories, such a history of cervical or uterine surgery, can also increase the risk of preterm delivery. Lastly certain behavioral factors, such as smoking cigarettes or using non-prescribed drugs, can increase the risk of preterm labor.

While we often consider a LEEP procedure or a cervical cone procedure a risk factor for preterm labor, it may be the environmental and behavioral factors leading to cervical dysplasia that increases the risk. Nor is it clear that multiple cervical dilations, such as with terminations of pregnancy, increase the risk factors, although multiple procedure can increase the risk of chronic microbial colonization of the uterine lining. This leads to chronic endometritis, which will increase the risk of preterm delivery.

Women with a history of unexplained vaginal bleeding, frequent urinary tract infections, STDs and poor oral health are also at risk of preterm delivery. Low maternal pre-pregnancy weight, smoking, substance abuse and recent previous pregnancy, less than one year also have an impact on preterm labor rates.

There are a few modalities we can use to assess the risk of preterm labor. As mentioned before, transvaginal ultrasound to determine cervical length is now often employed by my obstetricians. Fetal fibronectin testing is another way to determine if the risk of preterm delivery has increased. Looking for and treating vaginal or cervical infections, such as bacterial vaginosis, chlamydia and gonorrhea can reduce the possibility of preterm labor. The best way, still, is face-to-face contact, history taking and examinations.

The bottom line is this: your obstetrician can assess, through history, complaints, labs and examinations your risks for preterm labor and help prevent preterm delivery. Although this will not 100% guarantee no preterm labor problems, we are there to prevent situations as well as deal with current problems. For this to happen you must come to your regularly scheduled visits.

We recently posted an article about the benefits of folic acid – http://www.drinkpremama.com/folic-acid-what-is-it-why-do-i-need-it. (Just in case you want to read over what we already loved about folic acid!)

The study, conducted by the Norwegian Institute of Public Health, was conducted with over 85,000 children over the course of six years. Doctors asked pregnant women to fill out a questionnaire about their supplement use before and during their pregnancies. The critical window for folic acid consumption was four weeks before conception and up until eight weeks into pregnancy. Overall, women who took supplements during this window were 40% less likely than others to have a baby with any autism spectrum disorder. This is another tip that we have stressed here at Premama. It is so important to take a prenatal vitamin while attempting to conceive as well as throughout pregnancy and breastfeeding.

According to March of Dimes, two-thirds of women don’t know that folic acid is important. Folate (the natural form of folic acid) can be found in dark leafy green vegetables, asparagus, broccoli, black beans, peanuts and citrus fruit. However, women in child bearing years won’t receive the recommended amount of folic acid just in their diet. The best bet is to take a prenatal supplement that contains folic acid, as well as additional vitamins and nutrients that are essential for prenatal health.

Sources:

http://www.voanews.com/content/folic-acid-in-early-pregnancy-cuts-risk-of-autism/1604247.html

http://www.usatoday.com/story/news/nation/2013/02/12/folic-acid-autism-risk/1911043/

Women can experience pregnancy symptoms as early as their first missed period. Some pregnancy tests can detect the pregnancy hormone, hCG, 6 days before your missed period. If you think you may be pregnant, it’s important to take a test as soon as possible.  The earlier you begin taking a prenatal vitamin, eating well and seeing a doctor, the better. Here are some early signs you may be pregnant:

1. Nausea –And so it begins! Nausea is one of the most common signs of pregnancy. Women can start feeling queasy as early as 6 weeks, and can last into your second trimester. Try sipping some ginger ale, and nibbling on some crackers to ease your stomach. Also, don’t try to choke down huge prenatal vitamins that can be harsh on the tummy. Try an alternative, like Premama Prenatal Vitamin Drink Mix!

2. Fatigue – A rapid increase in hormone levels can contribute to your sudden exhaustion. Your fatigue will most likely decrease towards the middle of your pregnancy, but may return once you’re carrying around more weight. Try to get at least 8 hours of sleep a night and take naps, whenever possible.

3. Frequent urination – Your body begins to produce extra fluids as early as six weeks. This may continue throughout your pregnancy, especially once the baby is big enough to put pressure on your bladder.

4. Tender/Swollen breasts – Is it in your mind or are they feeling a little bigger than usual? Swelling of the breasts can begin as early as conception. Try to wear one of your most supportive and comfortable bras.

5. Abdominal bloating – If there has been no change in your diet and exercise but you’re clothes are feeling tighter than usual, this can be a definite sign of early pregnancy. Women say the feeling is similar to feeling bloated before their period.

6. Food aversions – Suddenly, you can’t stop eating watermelon. Or what was once your favorite food now turns your stomach. Food aversions or sudden cravings can be an early sign that you’re expecting.

7. Mood swings – One minute you’re on top of the moon, the next you’re crying for no reason. Welcome to pregnancy!

A Premama party includes a full month supply of Premama for you and all of your guests, a Premama Pitcher to make Premama Juices and Cocktails (alcohol free of course!), a list of games, and recipes for you and your friends to enjoy. Each guest also receives a $20 gift card to WalMart!

If you are interested in hosting a Premama party, feel free to contact us at: info@drinkpremama.com. Read on to see how one of first parties went.

PreMama Party

I was selected to host a PreMama party and this is a quick overview of our thoughts and FUN!

Our PreMama drinks for the first guests!

PreMama is a vitamin drink for pregnant, trying to conceive, and nursing moms.  The fun of it, is that you can mix it with LOTS of awesome drinks that you already enjoy!

Instead of taking those HUGE prenatal vitamins, you can use the premama mix and put it in your drink.

It has awesome DHA, all the vitamins and ONLY 6 calories.  It is doctor approved, but I shared with my doctor, too. She approved it and also wanted to show the other docs in the office the new product!  It has some great benefits:

• Folic Acid to help reduce the risk of neural tube defects
• Chelated iron for healthy blood cell formation
• Vitamin D3 for bone health and immune function
• Coenzyme Q10 to help reduce the risk of pre-eclampsia
• Ginger root to help with nausea relief
• Many more vitamins and minerals to support healthy fetal growth

A couple guests at the party enjoy their treats and drinks!