Tag Archives: prenatal

Taking a Break from Routine

4 Jun

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People talk about routine, about finding a good routine and then sticking to it. Now, this can work for certain things and can actually help to keep you on track but it doesn’t mean that breaking away from the routine sometimes will ruin everything.

When it comes to exercise and especially beginners I always say they need to find a routine because it will make it easier to monitor what they’re doing. I set their routine and help them to monitor the intensity, for example they may have exercise sessions set on mondays, wednesdays and fridays with a structured nutrition plan. This way they can tick off the boxes each time they complete a workout or eat something and it is an effective way of staying on top of things.

There are a few ways in which routine doesn’t give the desired effects however…

Your body becomes used to the intensity and doing the same things week in week out. You will start to see a plateau or decrease in results and this means that something needs to change, whether that means the type of exercise, the intensity or even the amount you are doing.

– If you start to feel guilty for having to change the routine for something that has come up unexpectedly. The idea of creating a routine is to help you, not to force you into a rigid schedule and it is certainly not there for you to punish yourself mentally over not sticking to it once or twice. Be realistic, there are always going to be things that get in the way but all you must do is figure out a way to fit in your workout another time, its as simple as that!!

– When you have been pushing your body to it’s limits in order to achieve results sometimes it can get over worked and can become exhausted. This is very important to take note of and sometimes the best thing to do is to ignore your routine and give your body the rest it needs to come back fighting.

I have certainly found that when I take a break from exercise and focus on letting my body recover (stretching, yoga, sleeping), I come back with a remarkable amount of energy and actually it always does my body a whole lot of good. I am guilty of over working my body at times don’t get me wrong, but I can tell immediately that my body doesn’t react well to it.

Taking a break from your routine does not mean abandoning it altogether and pigging out on the sofa, but it means giving it a break from working so hard, fuelling it with clean and healthy foods, and preparing it for hard work again!

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Alcohol and Drugs During Pregnancy

20 Feb

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ALCOHOL

Putting it simply, anything that goes in your mouth goes straight into your blood stream and is passed through the placenta and into your baby! When you think about it like that, it’s like feeding your baby a cider or glass of wine, and that doesn’t sound so sensible does it?

Your baby’s liver is one of the last organs to develop and even then it does not fully mature until very late into the pregnancy so your baby can’t process alcohol like you can, and too much exposure to it can seriously harm their development. It is even suggested to limit your alcohol intake before your become pregnant to get it out of your system as much as possible. It can help conception too.

During your pregnancy, it is advised by the NHS to limit your intake to less than 2 units of alcohol per week if any at all. 2 units is equal to a pint of beer or 1 standard size glass of wine. It is absolutely imperative to avoid getting drunk. Getting drunk changes the way you think, you may do things you wouldn’t normally do which could harm the baby. Your vision may become distorted and your balance negatively effected giving you more chance of falling over and harming yourself and your baby.

If too much alcohol is consumed, the baby may face problems associated with FAS – foetal alcohol syndrome. Children with this syndrome can suffer from restricted growth, facial abnormalities, learning and behavioural disorders.

Some tips to avoiding the alcohol 

  • Finding a non alcoholic drink you really like and can drink while your friends are having alcohol.
  • Finding places to go with your friends/other half that don’t involve drinking but you can still have fun.
  • Carry a picture of your scan in your bag when you go out to remind yourself why you are doing this when temptation starts to creep in.

DRUGS

Illegal drugs such as cannabis, ecstacy, cocaine and heroin can have very harmful effects on your unborn child. If you currently use them you need to seek advice on the best way to stop using them. Depending on the frequency of use, it can also be just as harmful to stop abruptly as the withdrawal symptoms can be dangerous too. Talk to a doctor or relevant health professional about the best plan of action for you. Don’t feel embarrassed to tell your doctor about your drug habits, they won’t judge you as they want to help you and this is the time to get it sorted if any. Don’t leave it a second longer.

Some legal medication can be harmful to your baby too and this can include some standard painkillers so it is important you are aware of what you are allowed to take during this time. If you have a long term condition such as underactive thyroid, diabetes, asthma etc just check with your doctor that what you are taking is safe during your pregnancy. The medication to treat these long term conditions can often be fine but it is better to check anyway.

Some medication that IS safe to take during your pregnancy 

  • Paracetemol
  • Most antibiotics
  • Dental treatment
  • Local anaesthetics
  • Some types of vaccinations e.g flu and tetanus
  • Nicotine replacement therapy

The trick is to always ask your doctor if you are unsure. They are more than happy to advise you on your health and I’m sure you would prefer to pester your doctor than to discover that you’ve been taking something you should have been late into your pregnancy!

4 musts during pregnancy

21 Aug

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Pregnancy is full of amazing surprises. What your body is capable of is incredible. You are carrying on with your normal life whilst inside you another life is being created! You can even forgive your body for making you feel tired and nauseous sometimes when you stop and think how hard it is working to create a safe environment for your child to grow in.

Now, you must look after your body while it is busy doing all of this. There are a couple of things that absolutely cannot be forgotten…

1. REST
This does not mean put your feet up all day long watching TV, this means listening to your body and making sure you’re getting enough sleep. Your body is working harder than ever now and the least you can do to help it, it getting a full nights sleep as much as possible.

2. EAT
You may have never even thought about your diet, or maybe you’ve been on all sorts of “diets” in your lifetime but now things are different. This is not the time for FAD diets, this is the time to eat the foods that are going to help your baby grow and help give you the energy that you need to get through each day. (Another post will go through this in more detail)

3. EXERCISE
Like with dieting, you may have exercised all your life or this may be a foreign concept to you. Either way, it is extremely important to keep your body as strong as possible throughout pregnancy. The main reason for this is to maintain a strong posture. This will help to avoid any issues with back pain when your centre of balance changes with the growing bump. The other reason to build strength and stamina is to prepare for birth. This may seem a long way off, but labour can last a very long time and you need to have the mental and physical strength to get through it. (More exercise tips in posts to come)

4. TALK
As I mentioned earlier, pregnancy can come with all sorts of surprises, some good and some scary. The important thing is to talk to people around you, whether they are professionals or your nearest and dearest. Feeling scared during pregnancy is completely normal but there is no point in going through it alone and spending your pregnancy feeling unhappy. This should be an exciting time for you so make sure you spend it with supportive people around you.

 

I will be posting more about helpful tips and advice during pregnancy, involving diet and exercise so keep your eyes peeled and please pass this on to anyone you know who is pregnant or even thinking about trying for a baby!

 

Maintain that holiday feeling

5 Aug

 

 

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I know only too well that amazing feeling when you wake up on a summer holiday and have no cares in the world. The only decisions that you need to make is what beach to go to, where to read your book or what to have for breakfast! After a few days of catching up on sleep, your body starts to go into relaxation mode, refreshing the body from all the stresses of work life and helping it recover to it’s ideal state.

Do not let this go to waste, you want to keep this feeling for as long as possible. There are a few easy ways to prevent your body going back to it’s pre holiday state…

  • Get as many early nights as possible
  • Avoid alcohol
  • Avoid processed, sugary foods
  • Limit caffeine intake
  • Drink lots of water
  • Keep your food as fresh as possible
  • Exercise

All these things make up the list of what we all know we should do anyway but after a holiday is can seem more important. You want to maintain that refreshed holiday feel if you can because this is when your body is least stressed.

If you revert straight back to late nights, early starts, boozy nights out, eating comfort foods and drinking coffee to get you through the day, then your body is going to lose those holiday benefits very quickly and you will soon be craving another week away!

Don’t waste it, treat your body well and it will treat you nicely in return!