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Now At Just

re you interested to exercise your muscles and burn the extra

Acalories and keep your body strong? It is a good decision to start a tness routine during pregnancy because it helps to

strengthen your muscles and prepare you for a healthy labour. Understand your body type in order to choose the right workout routine. Most pregnant women opt for prenatal yoga, walking, simple cardio, aerobics, Pilates or swimming.

The rst step is to check with your gynecologist if it is good to begin prenatal tness regime and based on her suggestion, start your workout schedule. Here are some simple rules and tips to help you enjoy your tness sessions:

Prenatal Fitness Tips For

Pregnant Women

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You need to take extra calories – During pregnancy, it is important to have an additional 300 calories everyday for the baby and if you are going to exercise then have more calories to compensate the loss. This will provide stamina and essential nutrients that are lost during the workout sessions. 1

Wear comfortable clothes – Most pregnant women tend to feel too hot so wear loose comfortable clothes that are easy to breathe. You can also wear cotton clothes which will be comfortable during summer.

Do not forget to warm up – Warm up is the initial step which prepares your muscles and joints for the exercise. If you ignore warm-ups and continue with your workout, it will increase post-workout body ache.

Keep your body moving – If you are performing cardio, it is good to move your body often. Standing in one place for a prolonged time period may decrease the blood ow to the uterus, so keep moving.

Drink plenty of water – Drink water before, during and after workout as it keeps you hydrated and avoid your body from getting overheated. For a 30-40 minutes workout, you should have at least half a litre of water.

Do not lie at on your back – If any of the exercise posture requires you to lie at on your back, avoid it. In prenatal yoga, there aren't any such pose but it is recommended to let your instructor know that you are pregnant.

Stretches are important too – After you nish your workout session, you can perform a couple of stretches for your hands, body and legs. These stretches can also be performed whenever you have back pain or body pain.

Do not exhaust by overdoing – Overdoing may exhaust all your energy and leave you weak so listen to your body and quit your workout when you feel tired. Remember that 'less is more' when you are pregnant.

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orning sickness is a common pregnancy symptom which

Mmay keep you tired and restless the whole day with nausea, fatigue and decreased appetite. Most expectant mothers

suffer from vomiting and avoid food in the rst trimester, but it is crucial to have your meals during pregnancy.

Food Remedies for

Morning Sickness

Stack Crackers and eat when you feel hungry in the early morning or between meals. Empty stomach also causes nausea so have plain or salty crackers which will keep you away from the symptoms of morning sickness.

Chilled foods like sorbet, juices or smoothies are a good choice of food to avoid morning sickness. During pregnancy, if you have a heightened sense of smell, it may cause repelling effect from many hot food items like brewing coffee. Try cool beverages or food items to avoid nausea.

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Lemon helps to combat morning sickness due to its refreshing scent. To keep your stomach calm during morning sickness, smell a slice of lemon. When you step outside, you can carry some lemon drops.

Sugar can worsen symptoms of morning sickness so avoid chocolates with high sugar; instead have Dark Chocolates with 70% cocoa or higher as it is lled with antioxidants and good for your health.

To combat constipation, try greens. They are rich in bre and also lled with iron, minerals and vitamins required for the growth and development of the baby. All green leafy vegetables are good to handle constipation during morning sickness.

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Right Time to Announce

Your Pregnancy

Step 1: Take a home pregnancy test if you have missed your monthly period. If it is positive, share it with your spouse but you need further tests to conrm the good news.

Step 2: Book an appointment with your doctor for a scan or a blood test to conrm pregnancy. If the results are positive, then it is time to celebrate with your spouse. Although men have mixed reactions, this will surely bring happiness to your partner.

iscovering pregnancy is one of the happiest moments of

Dmotherhood, however sharing that happiness with family and friends require a certain time period to be

sure. As soon as you see a positive result in the home pregnancy test, you may want to let the entire world know the good news and share your happiness but it is wise to wait till you conrm it. Most people aren't sure, when is the right time to let the near and dear ones know about the new addition to the family. This article will help you gure out the right time to make the ofcial announcement about your little sweet pea.

Step 3: Ask your physician about your health and the development of the fetus. If there were previous miscarriages, it may place you in risk pregnancy category. It is advisable to listen to your gynecologist and then let your family know about the pregnancy.

Step 4: The pregnancy that passed 12 weeks is generally considered healthy and the chances of miscarriage risk reduces after this period so most pregnant women wait till the rst trimester to announce their pregnancy to friends. This will also give you the time to mentally prepare for motherhood responsibilities.

Step 5: During pregnancy, women need all the help and support they can get, so telling your colleagues at work is a good move. You will receive support and aid in ofce as they will understand your concerns.

Step 6: You can go creative and make announcement of your baby's arrival through personalized cards or emails. This way, you can announce the happy news to all your friends and family before your tummy shows. It will also give them enough time to organize the baby shower.

There is no right or wrong time to announce your pregnancy to your close circle. It is a personal decision based on your comfort and choices. Whether you choose to share it to the entire world or keeping it as a fun secret is completely your pick as far as it brings you happiness. So, go ahead and let the world know your junior's ofcial date of arrival in your own sweet time.

Top 10 Tips for

Healthy Pregnancy

Here are some simple tips that will help you have a healthy pregnancy,if followed regularly:

f you are pregnant, it is crucial to take special care of yourself and

Ithe growing baby for a healthy pregnancy. Eating nutritious foods, having a healthy lifestyle and following the routine throughout the

gestation period makes it efcient.

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Having a balanced diet is the keyHave nutritious foods like vegetables and fruits along with legumes, whole wheat, cereals etc., at regular intervals. Avoid oily and spicy food to ease your pregnancy symptoms. Plan your food intake and have it as 4 -5 light meals every day.

Fluids will help you manageDrink sufcient water and uids to maintain the retention of water in your body. This will help you control constipation, indigestion, dryness, fatigue, bloating and gas. Avoid alcohol

and caffeine drinks which may have serious effects during pregnancy.

Do not miss prenatal supplementsDoctors prescribe prenatal vitamin and mineral supplements for the normal growth and development. Do not skip these supplements as they can prevent preterm labour and many serious health concerns in the newborn.

Folic acid is essential During pregnancy, have folic acid (supplement) or folate (natural source of folic acid) to avoid various health problems. They are rich in green leafy vegetables, oranges, avocado etc.

Stay active through simple workoutsConsult your gynecologist about your health before undergoing any workouts such as running, cardio exercise, yoga, swimming or aerobics. However, walking is a mild and good workout which will keep your body active and strong.

Overheating of the body is not goodYour body might tend to get over heated during pregnancy which is common. Try to avoid direct sun by walking in shade or stay inside when the temperature is at its peak. Drink plenty of

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water, use moisturizers and eat natural cooling foods to beat the heat.

Prenatal appointments are crucialIt is necessary to attend the prenatal checkups and regular tests to ensure the health of the baby. You can utilize this time to ask the gynecologist about your p r e g n a n c y r e l a t e d queries and get it clear. A m e d i c a l o p i n i o n i s a l w a y s b e t t e r t h a n unreliable sources.

Keep it coolYour mental health is as important as your physical health so keep your stress and anxiety at bay through relaxation techniques. Meditation, listening to music or reading books can relieve your stress. Get along with your friends and do your favourite things to keep your head cool.

Maternity clothes offer comfort and fashionIf you do not like the boring look of loose, baggy clothes to cover the growing tummy, choose comfortable maternity wear. There are maternity jeans, dresses, skirts and kurtas that will help you stay comfortable without sacricing fashion.

It's time to treat yourselfPregnancy might stress you and cause mood swings and physical discomforts. The best way to overcome these discomforts is to divert your mind to the positive things that pregnancy brings. Enjoy your baby shower, give it a little to your food cravings, hit the spa and relax your mind, enjoy your favourite book or movie and try to have fun.

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Pregnancy Ultrasound:

Why you need it?

hen pregnant, all expectant mothers would like to know

Wabout the well-being of their babies. It is necessary to go for routine health check-ups during pregnancy to learn about

the baby's movements and health. Ultrasound scan is one such routine medical check-up performed on pregnant women to ensure the baby's health. Here is all about ultrasound scan and its importance during pregnancy:

The practice of examining pregnant women using ultrasound is known as obstetric sonography. The ultrasound scan is a standard painless procedure used to visualize the fetus inside the uterus using sound waves to create images of the organs, bones and structures. The sound waves usually bounce off the baby as echoes which are turned into images on the monitor.

Internal Physical Examination

As bones and other hard tissues reect more echoes, they appear white in the image while soft tissues appear grey. The sound waves pass through uids like amniotic uid and appear dark due to absence of echoes.

Why is it required?The pregnancy ultrasound scan is required for various purposes such as:

To detect any abnormality in the growth of the fetus

To check the heartbeat of the baby

Detect if you are pregnant with one baby, twins or more

Check out the cause of any bleeding during pregnancy

Find out the date of pregnancy by measuring the size of the baby

To check if the embryo is implanted in a normal position or outside the uterus (fallopian tube)

To ensure that all the baby organs are normal

Diagnose any developmental abnormality in the baby such as Spina bida

Assess the baby's growth rate by comparing over several scan results

Check the amount of amniotic uid and the position of the placenta

To detect the gender of the baby

To assess the risk of Down syndrome and other abnormalities during pregnancy.

When is it performed?·The rst pregnancy ultrasound scan is performed around 8-13 weeks to conrm the pregnancy and to arrive at the due date.

The second ultrasound scan is performed between week 18 and week 21 to see if the baby is normal and without any structural abnormality.

The doctor might recommend for a growth scan in the third trimester between week 28 and week 40.

eing pregnant for the rst time is exciting and hectic at the

Bsame time, like going on a roller coaster ride. Pregnant women may have million questions on their mind about the growth

and well being of the baby along with the symptoms of pregnancy. This article will help you understand the importance of ultrasound scan performed in the rst trimester.

Ultrasound scan is one of the routine tests in pregnancy which determines the normal development of the baby and helps to identify any abnormalities, if present. This is a painless procedure which doesn't have any known side effects to the mother and the baby. This procedure normally takes around 25-30 minutes and the image can be printed or copied as a video.

What To Expect On

First Trimester Ultrasound Scan?

How is it performed?

During ultrasound scan, a small amount of gel will be applied on your abdomen and the physician will run the transducer over it. This will send high frequency sound waves into the uterus and reects back the internal structures of the baby in the form of images on the monitor. This procedure normally takes around 25-30 minutes and the image can be printed or copied as a video.

Why is it performed?

To arrive at the pregnancy due date and conrm it by measuring the size of the fetus. This will help pregnant women who have irregular menstrual cycle or who can't recollect the date of their last period.

To check the heart beat of the baby and conrm the normal development.

To check the number of babies in the uterus and if there are twins, the scan will help to identify whether they are identical or not.

To detect if there are any fetal abnormalities.Usually, the scan is performed within 13 weeks and 6 days of pregnancy. However, consult your gynecologist who can provide you the right time to perform this scan as per your health conditions.

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ll the expectant mothers should celebrate and cherish every

Amoment of their pregnancy. At this period, you are more likely to receive suggestions, facts and opinions about pregnancy

and parenting. This, in turn will urge you to check the facts right away through books or internet. Having smart phone apps is one of the smart and convenient ways to get your doubts claried and facts checked. Here is a list of must have apps for pregnant mothers:

Must Have Mobile Apps

for Pregnant Women

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Pregnancy GuideLet your smart phone be Android, Windows or IOS, there are 'pregnancy guide' apps available for all the operating systems. You might already have baby-center app that covers all the pregnancy topics, but you can also have other apps that will let you know week-by-week updates, dos and don'ts of pregnancy, due date calculator etc. Check your app store & choose the one that ts your need.

Pregnancy DietGenerally, pregnancy diet apps will provide you information with the calorie level of each food ingredient and also helps you track your weight. These diet apps will have recipes for healthy and fat free meals or snacks. With this type of app, you can track your calorie intake and stay in track with your diet plan and achieve the desired pregnancy weight gain. Choose the app that suits your cuisine and food habits.

Workout TrackersFor those pregnant women who workout, it is necessary to have a pregnancy workout app. These kinds of apps are meticulously designed for pregnant women based on their health and safety. It will suggest safe pregnancy exercises, workout trackers, healthy weight loss exercises, tness tips etc. Choose the app based on your preferred exercise routine such as running, walking, cardio, swimming etc.

Contraction TimerThere are many contraction trackers available in the market that will let you and your partner track the contractions and suggest when to go to the hospital. However, it is necessary to understand the labour signs and process from your gynecologist. These apps were built to count the baby kicks and movement, contractions etc., and also make notes about the same.

Baby NamesThis is a very simple app that will have the list of baby names based on ethnicity and preference. You can also save the shortlisted names and look for more suggestions posted by other mothers-to-be. This is a fun app to keep you enjoy your pregnancy period.

Music & EbooksAs blissful as it is, pregnancy can also be stressful at times. If you feel emotional or depressed, clear your head with music and books that celebrate pregnancy. There are various music apps and e-book apps available for pregnant women. You can nd soothing music collections, baby rhymes, spiritual music etc.

Pregnancy PhotosThese are fun apps to cherish your pregnancy and the progression of your baby bumps. Make albums of your growing baby bump, edit and share with your social circle easily through these kinds of apps. If you can't have a maternity photo shoot, then here is your chance of making one and cherish for a lifetime.

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orking while pregnant is little challenging and people often

Wadvise the soon-to-be mothers to be careful at work. Working women do not have the comfort of home but with

these simple tips, one can stay calm and comfy even in the ofce.

The rst step is to check with your gynecologist if it is good to begin prenatal tness regime and based on her suggestion, start your workout schedule. Here are some simple rules and tips to help you enjoy your tness sessions:

tips for pregnant women

to stay comfortable

at work

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Most pregnant women experience nausea which cannot be avoided. Try taking ginger tea and as well as enough water to avoid dehydration. Stay away from the brewing coffee in the cafeterias which tend to cause nauseated feeling. Do not forget to carry paper towels and mouth wash. 1

Try to stand up, stretch and walk every couple of hours to avoid stiffness and body pain due to sitting in the same posture. Try to walk even if it is around the ofce which will also refresh you from the routine ofce hours.

Utilize a part of your lunch break for taking naps which will relieve you from fatigue. Try to schedule your challenging tasks as rst thing in the morning which will give you adequate time to relax when you are tired. Be cautious about your sitting posture as it is very crucial. If you have back pain, try using a cushion pillow in the chair to support your back. If the legs are swollen, rest your feet on an elevated support.

Most experts advise not to take coffee as the caffeine is not good for the baby. You can try ginger tea or green tea along with plenty of water.

Break your heavy meal pattern to 5 small meals a day which can include fruits and vegetables. Try taking breaks in between work to keep your stress under control. You can also try meditation to calm the nerves and rejuvenate your mind.

Always keep your emergency contact numbers in your workstation as a precautionary measure. Most importantly, keep your mind fresh and avoid negative thoughts.

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re you in your rst trimester, sick and throwing up all day and

Anight? Is morning sickness taking a toll on your body and you're counting every day to second trimester, just to get rid of

morning sickness?

Here's good news for you! Researchers at The Hospital for Sick Children, Toronto have discovered that morning sickness in mothers enhances the children's long term neurodevelopment through a study conducted for over 20 years. Morning sickness is a common pregnancy symptom affecting 85% of expectant mothers across the world. Although, there is no denite base, morning sickness is believed to be caused by pregnancy hormone, gonadotrophin released by the placenta. Nausea and vomiting during rst trimester reduces the risk of miscarriage and birth defects.

Morning Sickness

May Lead to Smarter Kids

The study conducted by the researchers at The Hospital for Sick Children includes mother-child pair. They categorized the mothers with severe morning sickness and mothers without morning sickness in different groups. The study ndings show that the mothers who experienced severe morning sickness had healthier babies and their risk of premature birth was signicantly reduced when compared to mothers who had a smooth sailing pregnancy.

After few years, the children were assessed with standardized age appropriate psychological tests to measure intelligence and behavior. Other factors such as mother's IQ, alcohol consumption, socio economic status were also taken in to consideration. The children of mothers who suffered from severe morning sickness symptoms had higher IQ, greater grasp of language etc.

Finally, all the nausea, vomiting and fatigue that mothers experience in the rst trimester pays off in the form of smarter kids.

onstipation is one of the early signs of pregnancy and may

Coccur in the second and third trimester too. This is one of the most annoying pregnancy symptoms causing discomforts in

almost all expectant mothers at some point during their pregnancy. Simple food habit and lifestyle changes can help you tackle constipation in an effective way. The key to 'constipation free pregnancy' is following a nutritious and healthy diet along with active exercises throughout pregnancy.

Why pregnant woman have constipation?

The elevated levels of progesterone hormone cause the smooth intestine muscles to relax which will slow down the passage of food. This increases the water absorption from the bowel resulting in constipation. Also, the growing uterus presses the intestine and pushes the stomach upwards which makes it worse. Apart from these changes, lack of exercise, low bre diet, stress, insufcient amount of water intake etc., contributes to constipation during pregnancy.

Relief from Constipation

during First Trimester

Tips to relieve from constipation

Drink at least 10-12 glasses of water every day. You can also try having a glass of warm water with lemon juice in the morning.

Avoid caffeinated drinks like coffee. Although they help initially, they cause dehydration problem due to their diuretic effect.

Include bre rich food in your diet. Try fresh fruits like apple, oranges and pears with skin. They help in relieving you from constipation.

Fibre rich vegetables can be consumed in the form of soup, salad etc. You can have carrots, nuts, legumes, greens, lentils etc., with a combination of easily digesting protein like eggs.

Go for a long walk and keep yourself engaged throughout the day with simple tness exercises. It can be prenatal yoga, cardio, swimming or walking.

Break your meals and eat 5-6 mini meals to help your digestive system work with ease.

You can also have tender coconut, butter milk and soups everyday to keep your body hydrated.

If it is severe, consult your gynecologist for a laxative. Avoid over the counter prescriptions during pregnancy as stimulant laxatives you buy in pharmacy may cause abdominal cramps.

re you eagerly waiting to become a mother and experience the

Ajoys of pregnancy? Here is a list of 10 pregnancy symptoms which is experienced by most expectant mothers. If you

experience these symptoms, it is essential to take your prenatal vitamins and avoid excess work.

Symptoms of Pregnancy:

10 Signs You

Must Know

Tender and swollen breasts: You may experience soreness and tingling in your breasts if you are pregnant. The breasts become tender and change shape as they prepare to produce milk after child birth.

Spotting: Some women may experience mild spotting within 5-10 days of conception as the embryo implants to the uterus. Most women confuse it with periods but spotting is irregular and mild compared to menstrual periods.

Darkening of areola: During pregnancy, the hormones cause darkening of the areolas, the circle around the nipple. The areolas become dark and wide as pregnancy progresses.

Sensitivity to smell: Many pregnant women experience heightened sense of smell which is one of the common symptoms of pregnancy. If you get nauseated by the brewing smell in the cafeteria, it might be a sign.

Unusual food craving: Although food craving occurs after the rst month, it is one of the symptoms of pregnancy that should not ignore. You might crave for unusual food items like red meat, sour foods etc.

Missed period: Missing your monthly period is a strong sign of pregnancy if your menstrual cycle is regular. In most women, the periods might be delayed resulting in false pregnancy hopes. So, it is advisable to check with home pregnancy test.

Frequency of Urine: During pregnancy, your uterus presses directly on the urinary bladder causing pressure. This results in more frequent urination as the pregnancy progresses.

Fatigue and dizziness: As pregnancy demands more energy, nutrition and strength, it is quite natural for expectant mothers to feel exhausted and dizzy. If you feel tired more than usual, listen to your body's need and relax. It could be one of the symptoms of pregnancy.

Nausea: Morning sickness causes nausea in pregnant women due to the action of pregnancy hormones. This is another symptom that conrms pregnancy and if you often feel nauseated, it is best to eat healthy, stay hydrated and avoid spicy foods.

Headache and Mood swings: Pregnancy hormones cause mood swings, emotional stress and forgetfulness in mothers-to-be. The physical stress and fatigue also increases the headache. This is the body's way of getting adjusted to the pregnancy changes.

Tips to Handle Nausea77

ausea is one of the common pregnancy discomforts faced by

Nmothers-to-be in their rst trimester as a part of morning sickness. Nausea is characterized by uneasy sensation in

the upper stomach with an urge to vomit. Mostly, nausea is accompanied by vomiting but sometimes the uneasiness is experienced with dizziness and head ache too. This symptom makes it difcult for pregnant women to hold food in their tummy and causes nutrition deciency. As there are no medications available, it is necessary to control nausea through some lifestyle changes.

1. Track your nausea

Although nausea is caused by the reaction of various pregnancy hormones and acid reux, it might also be triggered by external stimuli. Keep a track on the nausea by timing and frequency to identify the cause, it may be due to the smell of caffeine, neighbours cooking or the iron supplement you're taking. If you nd the cause, then it becomes simple to control it.

2. Break your meal and eat regularlyBy now, you would've heard this quite a lot but this is an effective technique. Break your heavy meals in to 4-5 smaller meals for easy

digestion and to control acid reux, thereby controlling nausea. It is also important to eat regularly to maintain the acid base level in the stomach which controls nausea.

3.Try foods that soothe your stomachPregnancy is a unique experience for every woman and hence there is no hard and fast rule in foods that works during pregnancy. General snacks such as crackers, dry fruits and nuts, smoothies, cereals, ice tea, popsicles etc., have better effects against vomiting and nausea.4. Sniff refreshing scents

As you stay away from the smell of coffee, nail polish and strong perfumes, try to indulge in the scent of fresh citrus fruits or any other refreshing scents. This will help you overcome nausea.

5.Carry a survival pouchThe products in the survival pouch will help you tackle nausea and vomiting. Some of the products that you can include are: lemon spray, mouth freshener, water bottle, mint or soar candies, paper tissues, paper bag etc., in case of unavoidable circumstances.

6.Distract your thoughtsNot just the symptoms, even the thought of nausea and morning sickness stays with you throughout the day which will affect your eating habits. Try to distract yourself with work, take a walk, play a game or chat with friends. These activities will also clear your mind and relieve from stress.

7.Ditch your work for a dayIf you feel tired to get up from the bed or even open your eyes due to dizziness and body ache, take a day off from work. The best way to cope with pregnancy discomforts is to listen to your body and take sufcient rest. As your body works extra hard during the pregnancy days, it is necessary to give some rest for rejuvenation.

dding vitamin and nutrient rich food in your diet can protect

Ayour child from various health issues. A nutritious diet needn't be always bland and boring, it can be delicious and

smooth for your tummy so try including foods abundant in necessary vitamins like folic acid (Vitamin B9). Here are 7 food items that will boost your daily requirement of folate (folic acid when consumed in food):

7Folate Rich Foods for

Expectant Mothers

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Legumes: This includes lentils, dried beans, split peas etc. One cup of legume serves a great source of folate which also quenches the requirements of iron, ber and protein. You can make soups, sprinkle them in salads or even take as simple side dish.

Beetroot: Include beetroot in your regular diet to get the goodness of folate, iron and ber with just half a cup. You can try yummy smoothies, halwa or even roasted side dish with beets.2

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Oranges: Have one fresh orange with the pulp rather than as fresh or packed juice. The pulp contains the ber which can control the blood sugar level and also helps in avoiding constipation. This way you will get your daily dose of folate and avoid many pregnancy discomforts.

Spinach: Cooked spinach contains rich source of folate which will also control constipation. Use it as steamed spinach side dish or dress up as salad with nuts, cheese and vinegar to add avours.

Broccoli: One cup of chopped and cooked broccoli along with its stem can serve your folate needs pretty well. If you don't like the bland taste, try to add little olive oil and roast in the oven (at 400 deg) until it turns light brown.

Asparagus: Although we don't use Asparagus much in our cooking, it serves a whooping 89 mcg (micrograms) of folate in just 4 thin spears. You can experiment new tasty dishes with Asparagus which will also serve your nutrition needs.

Sunower Seeds: Half a cup of sunower seeds provides 150 mcg of folate. These seeds are also rich in protein, ber and heart-healthy oils. It can be sprinkled in salads, used in mufns, powdered and mixed with bread crumbs or even used as sunower butter spread for toasts.

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ost pregnant mothers are less likely to experience good

Msleep every day. During pregnancy, insomnia or disturbed sleep pattern is quite normal along with stress and anxiety.

Here are some tips to help you get some quality sleep:

Effective Tips for Good

Sleep during Pregnancy

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Minimize daytime sleeping hours: It is good to take 30 or 60 minutes nap during daytime but do not exceed the sleep hours as it may interfere with the night time sleep pattern.

Reduce emotional stress: Physical and emotional stress tends to affect the sleep pattern of pregnant women. Indulge yourself in stress free activities such as reading, simple gardening, meditation or even 20 minutes walk.

Exercise regularly: Simple yoga or light cardiac exercises in the mornings are good. Have a workout regime to regularize your day time activities.

Do not work out late: Working out in the evening will affect your good night sleep so, keep your brisk workout schedule for the early part of the day and avoid evenings.

Use more Pillows: Doctors may prescribe avoiding pillows for your head but it is good for your back and tummy to provide extra comfort and support. A pillow between the legs will ease your back and encourage sleeping on the side. You can also try wedge shaped or full length body pillow for a better sleep experience.

Relaxation techniques before bedtime: The relaxation techniques such as massage, stretching, yoga, deep breathing, warm shower etc., are proven to relieve stress, anxiety and improve sleep.

Make a bedtime schedule: Chart your every day sleep routine and create a comfortable bedtime routine, giving importance to night time sleep. Stick to the schedule no matter how tempting it is to take a nap in the evenings.

Create a pleasant environment: Make sure the bed is always clean and properly ventilated. Keep the windows open during day time for enough natural light and air to enter the room. You can have candles and dim light in the night to create a pleasant environment for uninterrupted sleep.

Snooze on your left side: The position relieves pressure exerted by the growing uterus and help in better blood ow for the baby. Practicing to sleep on the left side during early pregnancy will help you sleep better when your belly is bigger.

Leave the bed: If you do not feel sleepy, get out of the bed and move to another room; try music or read magazines till you feel drowsy. Use your bed only for sleeping as this will improve your sleeping pattern.

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