Eating to Beat Pregnancy Fatigue
Ask any pregnant woman who is in her first or third trimester how they are feeling and the answer will almost always be "tired". One of the first clues that many women have that they may be expecting a visit from the stork is the fact that they find themselves droopy eyed in the middle of the day for no reason.
You may find that doing a simply task as walking around the block leaves your desperate for an afternoon nap. The energy you use to have is now faced with the challenge of growing a baby and your body is hard at work. You are also producing more blood, using more water and nutrients and have a higher heart rate and metabolism when you are pregnant. While the best defensive against the tiredness you will face is to get more sleep. There are also some healthy foods choices you can make that will help you get through your day if you do not have the opportunities to take naps.
First, adjust the size of your meals. Anyone who eats a large meal is going to feel tired afterwards regardless of if they are pregnant or not. Being pregnant is going to make the effect of a big meal that much worse. Most of your energy is going to be used towards digesting the meal so of course you will feel sluggish and drained. Eat smaller meals and eat more often. Eating six small meals a day will help you combat fatigue.
Eating a good breakfast is the best way to start your day. You are refueling your body after a long foodless night with a good breakfast. A good breakfast is not a cup of coffee and a piece of toast. You want to stick to complex carbs and protein. Whole grain cereal and a banana for example. These foods will stay with you and keep your blood sugar and energy level up for quiet a while.
Do not skip lunch. There are many people who skip lunch thinking they will make up for it by having a big dinner. This is bad when you are not pregnant but it's even worse when you are pregnant. You need that midday meal to help refuel your body. As with your breakfast, you should keep it filled with whole grains and protein. Have a whole grain pita and stuff it with chicken salad and add a side of grapes or an apple.
Plan to eat most of your calories during the day. A pregnant woman needs an extra 300 calories a day throughout their second and third trimester. The first trimester those are not needed yet. You should eat these extra calories through out the day in the form of healthy snacks such as nuts, cheese, veggies and dip. Do not save your biggest meal until the end of the day. Your body needs these calories to help you get through your day. Steer clear of the quick sugar fixes like candy and soda. In the end these will only make you more tired.
Lastly, make sure you are getting enough iron. Eat iron fortified food such as spinach and lean red meat to keep your energy up. There are times when extreme fatigue could be the symptom of an iron deficiency and you might need an iron supplement also.
Besides eating well, make sure you get plenty of rest even if this means pushing your bedtime up and giving up those late night TV talk shows. As any parents of newborns will tell you, get your rest while you still can.
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Breast Feeding Complications
Sore nipples
A lot of mothers complain about tender nipples that make breast feeding painful and frustrating. There is good news though, as most mothers don't suffer that long. The nipples will toughen up quickly and render breast feeding virtually painless.
Improperly positioned babies or babies that suck really hard can make the breasts extremely sore. Below, are some ways to ease your discomfort:
1. Make sure your baby is in the correct position, since a baby that isn't positioned correctly is the number one cause of sore nipples.
2. Once you have finished feeding, expose your breasts to the air and try to protect them from clothing and other irritations.
3. After breast feeding, apply some ultra purified, medical grade lanolin, making sure to avoid petroleum jelly and other products with oil.
4. Make sure to wash your nipples with water and not with soap.
5. Many women find teabags ran under cold water to provide some relief when placed on the nipples.
6. Make sure you vary your position each time with feeding to ensure that a different area of the nipple is being compressed each time.
Clogged milk ducts
Clogged milk ducts can be identified as small, red tender lumps on the tissue of the breast. Clogged ducts can cause the milk to back up and lead to infection. The best way to unclog these ducts is to ensure that you've emptied as completely as possible. You should offer the clogged breast first at feeding time, then let your baby empty it as much as possible.
If milk remains after the feeding, the remaining amount should be removed by hand or with a pump. You should also keep pressure off the duct by making sure your bra is not too tight.
Breast infection
Also known as mastititis, breast infection is normally due to empty breasts completely out of milk, germs gaining entrance to the milk ducts through cracks or fissures in the nipple, and decreased immunity in the mother due to stress or inadequate nutrition.
The symptoms of breast infection include severe pain or soreness, hardness of the breast, redness of the breast, heat coming from the area, swelling, or even chills.
The treatment of breast infection includes bed rest, antibiotics, pain relievers, increased fluid intake, and applying heat. Many women will stop breast feeding during an infection, although it's actually the wrong thing to do. By emptying the breasts, you'll actually help to prevent clogged milk ducts.
If the pain is so bad you can't feed, try using a pump while laying in a tub of warm water with your breasts floating comfortably in the water. You should
also make sure that the pump isn't electric if you plan to use it in the bath tub.
You should always make sure that breast infections are treated promptly and completely or you may risk the chance of abscess. An abscess is very painful, involving throbbing and swelling. You'll also experience swelling, tenderness, and heat in the area of the abscess. If the infection progresses this far, your doctor may prescribe medicine and even surgery.
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Avoiding Foods While Breast Feeding
Many women find that they can eat whatever they may like during breast feeding. Even though it's true that some stongly favored foods can change the taste of your milk, many babies seem to enjoy the varieties of breast milk flavors. Occasionally, your baby may get cranky at the breast after you eat certain foods. If you notice this happening, simply avoid that particular food.
The most common offenders duing breast feeding include chocolate, spices, citrus fruits, garlic, chili, lime, gassy vegetables, and fruits with laxative type effects, such as prunes and cherries.
You can have a cup or two of coffee a day, although too much caffeine can interfere with your baby's sleep and even make him or her cranky. Keep in mind, caffeine is found in many soda's, tea, and even over the counter type medicine as well.
It's okay to have an alcoholic beverage every now and the, although having more than one drink can increase your blood alcohol level, putting the alcohol into your breast milk.
If you are planning to have more than one drink at a time, it's best to wait two hours or more per drink before you resume any type of nursing or breast feeding. There is no need to pump and dump unless your breasts are full and its time to feed your baby. While breast feeding, any type of heavy drinking should be avoided.
Before you actually omit any foods from your diet, you should talk to your doctor. If you avoid certain foods and it causes a nutritional imbalance, you may need to see a nutritionist for advice on taking other foods or getting nutritional supplements.
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Bed Wetting Facts
Many kids and even teenagers seem to dread still experiencing bed wetting. It can sometimes be a cause of concern for parents. But there are some facts that both parents as well as their kids should know about bed wetting. Here are some of them.
Bed wetting, also known as nocturnal enuresis or simply enuresis, is a condition wherein children and even some adults have the inability to control urination while in their sleep. The result is that they end up wetting their bed and only realize that it has happened after they wake up in the morning. It is actually a common problem among children three years old and below.
After that time, kids develop the ability to control their urination and sometime even wake up in the middle of the night every time they feel like urinating. But unfortunately, there are other kids who may not be as lucky. They may still experience the inability to control or even feel that they are urinating during their sleep. Around 15 percent of kids may still experience bed wetting after the age of three.
Studies have shown that boys are more likely to wet their beds than girls. Enuresis has also been found to run in the family. Kids who have parents with a previous history of bed wetting when they were young are more likely to also develop the problem. Bed wetting usually stops by the time children reach the age of puberty.
In kids, bed wetting rarely is associated with a kidney or bladder problem. The usual case is that some kids may develop bladder control at a slower pace than normal. But there might be possibilities that some cases may be caused by certain infections. That is why it may also be a good suggestion to consult with a doctor to determine the actual cause of bed wetting in kids just to make sure.
Some doctors also believe that certain cases of bed wetting may be rooted in certain emotional or psychological issues. A kid suddenly experiencing bed wetting after a certain period of dryness mat be a reflection of certain new fears and insecurities that the child may have. Certain situations such as moving into a new home, the parents undergoing divorce, or losing a loved one may sometimes affect children in such a way as to cause them to wet their beds at night.
It is also important to note that making children feel embarrassed or shameful with their bed wetting experience would not be an effective way to help them stop the habit. What it may do is develop certain insecurities as well as make kids feel bad about themselves for bed wetting. Bear in mind that children do not wet their beds on purpose.
Instead of making their children feel ashamed and embarrassed, parents should try to encourage and express confidence in their children that they will eventually out grow this condition. Positive reinforcement would usually work better in trying to stop bed wetting in children.
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Bed Wetting Effects On Your Child
There are different causes of bed wetting, it is not just something your child would do to get into your nerves. These are night time accidents that could happen even with the best potty trained children. Some would say that children would outgrow bed wetting, but there are some parents who are anxious to help their children get over with them. Bed wetting could interfere with your child’s social activities like attending slumber parties and camps. Aside from interfering with social activities, it could also affect the child’s confidence and esteem.
Within the age of five years old, about 20% of children still wet their beds. For parents and children, it is important to know that this is a common problem and not just a problem with your child. Doctors and medical professionals would often stress on the fact that bed wetting is not intentional and your child is not to be blamed with the situation. Some parents or family members approach bed wetting as a big problem or issue which adds to the pressure and stress on the child.
As mentioned, bed wetting could have an impact on your child’s confidence and self-esteem. There are debates about this relation, however, there are also medical researches showing that bed wetting management was able to help in improving the child’s self-esteem. Children and adolescents acknowledge that bed wetting could be a stressful event in the family. Bed wetting closely follows divorce and parents fighting as a family problem according to children and adolescents.
Some children who suffer from bed wetting or nocturnal enuresis can get punished by parents, teased by siblings and other relatives, and tend to keep it as a secret from friends for the fear of getting embarrassed or ashamed. There are also studies showing that children tend to develop behavioural problems that are often associated with the stress and the low-self –esteem of children with nocturnal enuresis. Children could feel guilty or withdrawn especially if they sensed that they have no control over the problem.
Behaviour problems could even manifest in the schools. There are studies showing that children suffering from bed wetting tend to be more aggressive and project a poor self-image. These children may also have problems paying attention in class, get lower grades and overall performance in school.
A child who wets the bed may consider this night time incident as a big time problem. As a parent and family members, it is important to downplay this problem. Stress caused by bed wetting may even worsen the incident. Constant assuring is important. Children may feel that they are the only ones who experience bed wetting in their age. Assure your kid that what he is experiencing is a common problem. It is just that children may be embarrassed to talk about it. You could even share a story of another family member who also had trouble with bed wetting but was able to get over it. Assure your child that you will be with him all the way.
There are studies showing that children who have problems with bed wetting often would say that the best thing about staying dry will be participating in sleepovers and camps. This may make your child feel isolated. And feeling isolated is never good for anyone.
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Bed Wetting And Stress
Bed wetting is not just a child’s problem but a problem for parents too. Bed wetting is a common incident. About 20% of five-year olds still wet their beds at night. By the time they reach 6 years old, the figure tends to be slashed in half. Each night, about 5 to 7 million children fail to do their business in the bathroom, there are more boys who tend to wet their bed than girls.
There are different causes of nocturnal neurosis or bed wetting. But its most common causes are neurological or developmental delays and family history. Medical reasons are least common but possible causes. There are also studies showing that bed wetting can also be caused by stress. Although, stress is not the identified cause of primary neurosis or bed wetting since infancy, it could be attributed with secondary neurosis or reverting to-night time wetting.
Children have different ways and methods of adapting to changes in their social relationships and environment. The changes could be minor or major, but these changes could be stressful to kids. Stress could happen if there is an additional member of the family like a new baby. Moving to a new home, bullying, divorce, and even death could cause stress among children.
Aside from these situations which could put stress to a child, emotional neglect could also be a cause of bed wetting. If a child is neglected or lack emotional stability, nighttime accidents could happen as response to the stress and anxiety.
If you have determined that stress has caused the child to return to bed wetting, then you would be able to address the issue. Once you have identified that stress is the reason, then talk to your doctor if getting your child see a psychologist would be suitable for the situation.
However, never assume that just because your child reverted to nighttime accidents means that he is under stress. There could be incidents in school and at home but may not be the reason. It is always safer to check with a doctor first, to get rid or overrule medical reasons.
If stress is indeed the cause of bed wetting, then you could also ask help from the members of the family. The family could show the child that they are there to support him or her. Enlist everyone in the family to help in guiding the child in the evening to avoid bed wetting. Bed wetting could interfere with some social activities, however, letting your child participate in some overnight activities could actually help and encourage your child to pursue with the night-time training.
There are some experts who have pointed out that bed wetting could be a “vicious” cycle. If stress causes the child to wet the sheets, this could also cause serious stress to the parents. Stressed out parents could distress children more and even making the situation worse. There are studies showing that punishing and shaming children because of bed wetting could actually, increase nighttime accidents.
Which would eventually lead to more punishment and shaming. This could cause serious problems with the child’s confidence and self-esteem.
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Exposure Of Infants To Open Air
The respiration of a pure air is at all times, and under all circumstances, indispensable to the health of the infant. The nursery therefore should be large, well ventilated, in an elevated part of the house, and so situated as to admit a free supply both of air and light. For the same reasons, the room in which the infant sleeps should be large, and the air frequently renewed; for nothing is so prejudicial to its health as sleeping in an impure and heated atmosphere. The practice, therefore, of drawing thick curtains closely round the bed is highly pernicious; they only answer a useful purpose when they defend the infant from any draught of cold air.
The proper time for taking the infant into the open air must, of course, be determined by the season of the year, and the state of the weather. "A delicate infant born late in the autumn will not generally derive advantage from being carried into the open air, in this climate, till the succeeding spring; and if the rooms in which he is kept are large, often changed, and well ventilated, he will not suffer from the confinement, while he will, most probably, escape catarrhal affections, which are so often the consequence of the injudicious exposure of infants to a cold and humid atmosphere." If, however, the child is strong and healthy, no opportunity should be lost of taking it into the open air at stated periods, experience daily proving that it has the most invigorating and vivifying influence upon the system. Regard, however, must always be had to the state of the weather; and to a damp condition of the atmosphere the infant should never be exposed, as it is one of the most powerful exciting causes of consumptive disease. The nurse-maid, too, should not be allowed to loiter and linger about, thus exposing the infant unnecessarily, and for an undue length of time; this is generally the source of all the evils which accrue from taking the babe into the open air.
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