Health Eating In Pregnancy

• plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions of a variety each day
• plenty of starchy foods such as bread, pasta, rice and potatoes - try to choose wholegrain options
• foods rich in protein such as lean meat and chicken, fish (aim for at least two servings of fish a week, including one of oily fish), eggs and pulses (such as beans and lentils). These foods are also good sources of iron (see 'Do I need extra iron?' below)
• plenty of fibre. This helps prevent constipation and is found in wholegrain bread, pasta, rice, pulses and fruit and vegetables
• dairy foods such as milk, cheese and yoghurt, which contain calcium

Pregnancy Training & Pregnant Exercises

Red Onion wanted to provide some advice on training when you're pregnant that can help you to stay in shape and keep fit. It also means that your body may be more prepared for the physical demands of labour, birth, and those early days with your newborn. Always visit your GP before you do any exercise and get her doctor's / midwife's approval first.  Red Onion pregnancy training is simple and fun to do.

YOGA FOR PREGNANCY IS SUITABLE FOR WOMAN FROM 12 WEEKS OF PREGNANCY

 The following asanas yoga poses are the poses that can help you in dealing with the symptoms of Pregnancy.

Warm up poses - Warming up depends on the Yoga Style that you practice. This section covers some Warm-Up exercises that you can do prior to a Yoga class or session. 

Standing poses - Learn how to practice the different Standing Poses - Triangle Pose, Hands to Feet, Standing Side Stretch Pose, Stand Spread Leg Forward Fold, Warrior Pose, Tree Pose, and Sun Salutation

Seated poses - There are poses which can be done while sitting on yoga mats. In this section, know how to do the various Seated Poses such as Spread Leg Forward Fold, Hero Pose, Seated Forward Bend, and Child Pose.

Finishing poses - The Corpse Pose or Savasana and the Final Corpse are Yoga Poses which are usually practiced as final relaxation at the end of a Yoga Session

Research has shown there are a number of benefits from exercising whilst you're pregnant

• Greater ability to handle the discomforts of pregnancy and labour
• Easier to get back into shape and regain you're normal weight after pregnancy
• Fewer caesarian surgeries, and less likely to require epidural analgesia
• Faster labor, with less need for induction with pitocin
• A more positive, healthier feeling pregnancy

Keeping pelvic floor muscles strong

As you get older, your pelvic floor muscles get weaker. Women who have had children may also find they have weaker pelvic floor muscles. Weakened pelvic muscles can cause problems, such as urinary incontinence (being unable to control when you pass urine) and reduced sensitivity (feeling) during sex

How to do pelvic floor exercises

1. You can feel your pelvic floor muscles if you try to stop the flow of urine when you go to the toilet.
2. To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. Avoid holding your breath, or tightening your stomach, buttock, or thigh, muscles, at the same time.
3. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest in between sets of squeezes.
4. After a few months, you should start to notice the results. Your incontinence should improve, as well as the sensitivity you experience during sex. You should carry on doing the exercises, even when you notice them starting to work.