Pregnant and Looking to Stay Healthy!

Hi K., First of all let me express my deepest sympathies for you. I really hope you are not blaming yourself. I am sure it isn't anything you did that made that happen.

I do however believe it trying to have the healthiest pregnancy that you can. I don't think eating for 2 is ever a good way to go about things. So I did some Yoga exercises and used this cook book for making meals.
http://www.amazon.com/American-Heart-Association-No-Fad-D...
I loved this book because it had some really down to earth recipes that didn't require alot of ingredients. I didn't use it to lose weight but just to stay healthy. There is a really great recipe for BBQ Chix pizza that I even made healthier with using whole wheat boboli pizza crust. We still make it.

I was also about your weight and height when I got pregnant and I ony gained about 23 pounds while I was pregnant. Also, try to remember, that your mental health is the most important during this time. You are just as important as the life growing inside you.

My thoughts will be with you and your husband.

Many Blesings,
J.

I am so incredibly sorry for your loss.

Good for you to want to improve your health during this pregnancy. I'd hugely recommend the Brewer diet. Focus on eating well and do not focus on weight gain. The Brewer diet has been a huge help in reducing the risk of pre-e and PIH. If you are eating well- you will gain the appropriate amount of weight for YOUR body. Restricting salt is not recommended as this can actually INCREASE your risks of hypertension during pregancy.

Exercise is a great idea. Walking, swimming, prenatal yoga are all great and will help keep BP under control. If you are currently doing cardio - there is no need to stop- just keep your core temperature within a reasonable range.

Best of luck to you. I wish you the best

K.,
I would talk with your doctor regarding your exercise regimen. Somethings that would keep down your blood pressure is salt intake, drink plenty of water and not pop. My doctor always wanted me to keep walking on the treadmill for cardio. Running got harder, but walking was still good. My doctor said anywhere between 25-30lbs weight gain was normal and nothing higher, otherwise problems could arise. Good Luck and keep us posted on what the doctor said.

K.,
I am so sorry for your loss as well and send my sympathies. I also can't imagine how difficult it must be but I know this will make you stronger.

I hear that swimming and walking are great and not that strenous on your body. But you should ask your doctor first. I think if you continue what you were doing (if you were doing your exercise regiment for awhile consistently), but modified slightly for your pregnancy, you should be okay. I remember my doctor telling me it is if you just start to exercise when you haven't been, that can cause problems.

I'm so sorry to hear about your first child - I can't even imagine how heartbreaking that must be for you and your husband. To answer your question, there are several things you can do to stay fit and healthy.

Working out at your pre-pregnancy level is completely fine. The guideline is basically to listen to your body. You should be able to easily hold a conversation while you're doing whatever you're doing - this will ensure that you are getting enough oxygen, which is the main concern with pregnancy. If you find that you're out of breath to the point where you can't have a conversation you need to slow down. Another way you can measure this is with a heartrate monitor, though they are not quite as accurate since different people's heartrates "sit" at different places. When I'm pregnant I keep mine under 160 bpm, which is about the same threshold. Some people are a little more conservative and keep theirs under 150.

I would avoid weight lifting, or at least any amount of heavy weights. As you know, your ligaments relax during pregnancy, so there's more potential for injury with this.

There is really good data that following a diet like the Brewer Diet is excellent for reducing or preventing preeclampsia. There is lots of good information on the web about it. Since your weight is already up, you'll want to gain less from start to finish with this pregnancy than with your last one. Chances are your body will take care of this itself if you listen to it and only eat when you're hungry.

Congrats on your pregnancy and I wish you a healthy happy baby!

Hi K.,
My heart aches for your loss, I can not even imagine what you have gone through. It is wonderful that you want to commit to a healthy pregnancy. I teach Stroller Strides fitness classes for moms and their little ones and I have several pregnant moms in class. As another mom recommended, the most important thing is to listen to your body. As long as you have your dr's ok, it is perfectly fine to continue most exercise that you were doing pre-pregnancy, but you don't want to over do it. I tell moms to use the 2 hour test- see how you feel 2 hours after you exercise. You should feel energized, if you feel tired or run down, then that means that you overdid it. It is good to combine strength training as well as cardiovascular. There is a great book called Fit to Deliver that talks about pre and post natal exercise and gives you many exercises that you can do at home. There are also modifications for everything, so you can change the exercises as you progress if something becomes too difficult. It also sounds like you might benefit from some prenatal yoga- the mind/body connection is an important one. I'm not sure what area you live in, but there are many classes throughout the city. Best of luck to you and keep us posted!
J.

Congratulations on being pregnant! I hear your fear & concern in your statement about wanting desperately to be healthy for your baby.
Emotions impact your health~my favorite book on this is Candace Pert's Everything You Need To Know To Feel Go(o)d. When you have developed a habit of worry or fear your body releases hormones like adrenaline that are useful if you are being attacked. But adrenaline also affects/interrupts your digestion system and your immune system. You can train your brain through daily practices like meditation, prayer & self-hypnosis to actually change your body chemistry. I discovered self-hypnosis 18 years ago when I was expecting my second child. It allowed me to have a relaxed & enjoyable pregnancy. Once I learned these emotion clearing & stress management techniques it changed my life dramatically. Consider consulting with a certified hypnotist. There are several very good ones in the Chicago area.