Maintaining a regular exercise routine in pregnancy can help you feel healthier and happier! According to the Federation of Obstetric and Gynaecological Societies of India (FOGSI), a moderate course of exercise during pregnancy is not associated with adverse outcomes. (ICOG FOGSI Recommendations for Good Clinical Practice) Regular physical activity in all phases of life, including pregnancy, promotes health benefits. There is evidence that exercise may also help in the prevention of gestational diabetes (diabetes brought on by pregnancy). (American College of Obstetricians and Gynecologists.) Exercise during pregnancy helps in better weight control, elevated mood, decreased risk of hypertension and pre-eclampsia. It also helps in improved fitness, reduced back pain, stress relief, improved posture, better blood circulation, better sleep quality, less fatigue and increased stamina. According to a 2011 study, "Aerobic-dance exercise for sedentary pregnant women appeared to be safe and was not associated with any reduction in newborn birth weight, preterm birth rate or neonatal well-being.” (Haakstad & Bø, 2011) However, exercise during pregnancy has to be carried out under proper observation of a healthcare provider. Heavy exercises are not advised at all during pregnancy and should not be carried out in complicated cases. (Nascimento, Surita, & Cecatti) Safe exercises during pregnancy include swimming, walking and basic yoga taught by a certified yoga trainer. Therefore, if you already have an exercise routine before you get pregnant, you can continue it as far as it doesn’t strain your body too much for all the benefits it brings you and your baby!
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Iron is essential during pregnancy and lactation. It gives stamina to the mother, and is essential in proper brain development and blood cell formation for the baby. Also, it helps in treating and preventing iron deficiency anemia! Hence, incorporating iron-rich foods in your diet is extremely important for a healthy pregnancy and baby. Iron rich foods can either be heme or non-heme based. Heme based iron foods are derived from meat (non-vegetarian), whereas non-heme based iron foods are derived from plants (vegetarian). Non-Heme sources or vegetarian sources of iron include :
More often than not, regular diet is insufficient to provide us with all the required vitamins & minerals during pregnancy due to increased needs. Hence, women should consider depending on additional prenatal supplements to meet their requirements. MamaBix is a food based iron rich supplement to fulfil your iron and folic acid needs during pregnancy and lactation. It also contains 120mg Vitamin C to increase the absorption of iron. More than 70% of pregnant women prefer eating MamaBix over iron pills. Anemia is a decrease in the total amount of red blood cells or hemoglobin (Hb) in the blood, and a lowered ability of the blood to carry oxygen. Iron deficiency anemia is an anemia which is caused by an insufficient amount of iron in the body. During pregnancy, your body’s iron needs increase greatly, especially starting in the second trimester. In India, over 50% of all pregnant women have anemia, the majority of which is due to lack of iron. (WHO/NHD/01.3) Symptoms may include feeling tired, weakness, headache, dizziness, shortness of breath and/or difficulty exercising, chest pain, cold hands and feet, pale skin, lips and nails and trouble concentrating. Iron deficiency anemia can be prevented by eating well balanced meals and adding more foods which are high in iron. Also, remember to consume foods rich in vitamin C, as it helps your body’s ability to absorb iron. Treatment includes taking an iron supplement and/or folic acid supplement. Pregnant and lactating moms: remember to ask your doctor about your hemoglobin levels to keep you and your baby healthy! For additional information: Blog post: 10 Super Iron-Rich Foods for Pregnancy & Lactation Would you like an iron supplement in food form? Check out MamaBix here. |