Author: PreMama duo

What’s the first thing that comes to mind during pregnancy? A baby in your belly, eating for two and relaxing all the while growing a human. Exercise is probably not that high on the list of things when one usually thinks about in pregnancy. However, experts disagree with this statement and strongly advise pregnant women to stay physically active during the entire pregnancy.

Can You Keep Exercise While Pregnant?

You most certainly can. If you are already a sporty type of lady. Or if you go to the gym. Or perhaps if you run every day, there’s no reason to stop just because you’re pregnant. Anyway, make sure you do consult your gynecologist in case there is a certain reason to make some changes in your routines.

Anyway, one of the most annoying myths about physical exercise is that women should refrain from it, and focus on exercise during the post-partum period. Solely to shed the baby’s weight. That couldn’t be further from the truth. Getting regular physical activity along with a healthy and balanced diet is one of the most important things you can do during pregnancy. It’s good for you and your baby.

So, the bottom line is, if you were active before getting pregnant, you should continue being active in your pregnancy as well. Some strenuous activities like horseback riding, lifting weights, or skiing are not recommended, but light physical activities like Pilates and pregnancy yoga, or simply walking most certainly are.

Once again, it’s best to discuss the physical exercise options for you and your pregnancy with your health provider.

What Are the Benefits of Physical Exercise During Pregnancy?

There are plenty of health benefits to staying physically active during your pregnancy. Exercise can prepare you better for childbirth, and can help reduce the chances of developing gestational diabetes. However, for women who already have gestational diabetes, exercise may help control it better.

Exercise can also help you control the weight gain, and the ever-changing shape of your body during pregnancy and it may reduce the appearance of swelling. Not to mention the improvement of back pain. A common occurrence during pregnancy for most women. Exercise in pregnancy can help with the improvement of your mood and may help reduce depression and anxiety. Last but not least, exercise during pregnancy may help reduce the blood pressure. A fantastic help for those mothers who are susceptible to developing pre-eclampsia.

The bottom line is… Don’t be afraid to exercise in your pregnancy. You may have to pick a less strenuous and physically challenging exercise, but you shouldn’t spend your pregnancy without it. There are far more pros than cons to physical activity in pregnancy, and you should go for it. Your body will thank you.

Breastfeeding is a beautiful process. Not only does it allow the mothers to feed and nurture their babies, but at the same time, it poses a great bonding opportunity for both of them. However, that process doesn’t come easy to a lot of the mothers. Most of them struggle with sleep deprivation, and for plenty of new mothers, breastfeeding can be challenging itself, at least in the first days.

But while it’s well established that babies need nutrition and care, that exact statement can be said about the mothers as well. Yes, babies get their daily dose of nutrients, water, and antibodies through their mother’s milk. But what about the mothers?

Breastfeeding Nutrition Is Highly Important

Indeed, it is. The general guideline that most of the experts tend to give to breastfeeding mothers, is that they don’t need a special breastfeeding diet. However, the diet of breastfeeding mothers needs to be healthy and nutritionally balanced. What does that mean? All of the food groups need to be included in your daily diet. That means plenty of seasonal fruits and veggies should be on the menu. Lots of protein sources like eggs, fish, and meat as well. Let’s not forget about the healthy carbs and other starchy foods. Like rice, whole-wheat bread, potatoes, and pasta. Finally, quick and delicious grains also should be included in your breastfeeding diet. Don’t be afraid to incorporate healthy cereals, muesli, and oats that are rich in fiber.

Once you have reached full milk production, it would typically be somewhere between 750 ml – 1000 ml per day. So, make sure you are well hydrated, as well.

What you should stay clear about during breastfeeding is processed, deep-fried, or in general terms “fast food” that doesn’t have any nutritional value. It’s bad for pretty much everyone, let alone for breastfeeding mothers. It’s best to avoid alcohol when you’re breastfeeding as well.

Some of you are maybe following a certain lifestyle (vegan or vegetarian), or need to follow restricted diets out of certain reasons. But regardless, we know it’s not always easy to take good care of your nutrition, when you need to handle so many things during the day. Then it’s good to consider supplements as a way to add on to your daily nutrition. They could really be of help.

What Does Breastfeeding Nutrition Looks Like in Terms of Calories?

Well, believe it or not, there isn’t a drastic difference when it comes to breastfeeding nutrition in terms of calorie intake. It is recommended that breastfeeding women consume only an additional 450 to 500 calories per day, on top of the usual recommended caloric intake for women.

Yes, at times the number of additional calories would vary. That includes the mother’s BMI, whether she’s breastfeeding twins and the extent of breastfeeding, or if the mother is supplementing some of the breastfeeding with formula feeding.

In the end, you shouldn’t concern yourself with the calories in your breastfeeding journey. It’s counterproductive to be too strict about it. Just follow your body’s needs. Breastfeeding burns a lot of energy, so it’s only normal to need extra calories in your diet.

Remember, you’re feeding a human. You’re producing food that will provide growth and health for your baby. And a healthy mother can nurse a healthy baby. So, make sure you eat healthy during your breastfeeding journey, and everything else will be OK.

You’ve got this.

For most of us, the smell of that first cup of coffee is enough of a reason to wake up in the morning. And a great and delicious way to kickstart our day too. Hey, some even enjoy it multiple times during the day. However, if you’re pregnant you might want to limit your caffeine intake. For your sake and the baby’s. Let us explain.

Foods and drinks that are a no-no!

Among the foods and beverages that pregnant women aren’t allowed to take (in large amounts or at all), coffee and alcohol are right there, high up on the list. Also, certain meats and cheeses, deli meat, and partially cooked eggs are deemed not safe to consume in pregnancy. So, naturally, many doctors will advise pregnant women to limit their consumption or completely cut off the consumption of these products.

Caffeine Is Not Just in Coffee!

Yes. If you’re pregnant, it’s best to know that caffeine is not solely found in coffee. It’s also in some teas, soft drinks, plenty of energy drinks, and even in some chocolate. So, if you’re pregnant, it’s best to stay clear of those things as well. They’re filled with added sugars anyway, and for a good part of them with other harmful ingredients as well. So, there are plenty of reasons why doctors advice on limited caffeine intake during pregnancy.

First and foremost, although you might safely process the intake of caffeine, your baby cannot. The baby’s metabolism is still maturing and cannot handle the influx of caffeine. It can affect to your baby’s sleep patterns, and because caffeine is a stimulant, it can also keep you both awake. And nobody wants that, right?

Next, caffeine is a natural diuretic. Overconsumption of caffeine can not only increase your urination but also can contribute to dehydration. On the other hand, it can raise your blood pressure as well. And if you already suffer from high blood pressure, caffeine will do more harm than good. Make sure you follow your doctor’s orders at all times.

So, that begs the question… How Much Coffee Is Allowed in Pregnancy?

If you wish to be quite certain about the exact amount of caffeine that you should consume during pregnancy, it’s best to consult with your gynecologist or obstetrician. A medical professional can be more helpful in providing such advice. But the general rule of thumb that plenty of medical experts advise is to limit the caffeine intake to less than 200 ml per day. That’s about one cup of brewed coffee a day.

Finally, avoiding caffeine in any shape or form is the best form of action for you and your baby. But if you can’t help but consume caffeine then one cup of coffee a day is more than enough.

Congratulations mama! You just gave birth to a beautiful baby, and you’re probably headed home with the newest addition to the family. You also probably have everything set for the new arrival. A crib, onesies, and lots and lots of diapers on hand. However, one thing is missing. The milk.

If you’re planning on breastfeeding, you’re probably already wondering… When will my breast milk come in? You have a hungry, crying newborn now, but the breast milk is missing in action. Well, don’t you worry. It’s coming.

Colostrum First, Regular Breast Milk Second

Indeed. Before the regular breast milk comes you’ll probably feed your baby with Colostrum. What is Colostrum you might ask? It’s actually the first milk your breasts produce, right after you give birth. Usually an hour or two after you deliver your baby. It’s thicker, it comes in smaller amounts than the regular breast milk, and it has a bit more pronounced yellow color.

Colostrum is actually highly nutritious, and has protective properties for your baby, contacting a high number of antibodies.

You could also consider harvesting your Colostrum, it may help you with your breastfeeding journey afterward. It can be given by using a cup, a spoon, or even though a dropper. The amount of Colostrum you produce may vary, but it’s usually between 2 ml and 20 ml during the first few days. If you’ve breastfed before it may come faster, and in bigger amounts, compared to first-time breastfeeding mothers. Ask your nurse or healthcare provider how to collect your Colostrum.

But What About Regular Breast Milk?

Yes, it might take a while to get the breast milk flow. Usually, there are several indicators that your body is ready to breastfeed. Usually around 72 hours after childbirth your breasts may start feeling full (or engorged). Your breasts may also feel a bit firmer, warmer, and a lot heavier than before. Your breasts may start leaking breastmilk as well. That means that they’re filling up with breast milk and that it’s time for the baby to eat. You may also feel the letdown reflex. Those pins and needles feeling in your breasts are helping you push the milk out of your breast. And once your milk does come in, your baby will begin to take more with each feeding.

So, don’t be tempted to stop now. Breastfeeding is a process of supply and demand. The more your baby demands breastmilk, the more you’ll produce. You may also want to consider pumping to increase supply. But if you’re not feeding on schedule then you might consider breastfeeding on demand. It can be quite challenging, especially for new and inexperienced mothers, but it’s so rewarding for your baby. Its actually consider to be a better approach, both for you and your baby.

Babies have tiny stomachs, and in the first days (and even weeks) since birth, they require frequent feedings. Small babies tend to feed every two or three hours, or even more often, while other babies are fed on demand. And if you choose to pump and store some of your excess breast milk, make sure to freeze it. You can keep it that way for up to 6 months and thaw it whenever you need it. As a general rule, freshly expressed milk can be stored for up to 4 hours at room temperature, or up to 4 days in the refrigerator.

Relax and Enjoy the Breastfeeding Process

If you’re a new mother, it’s useful to try to relax as much as possible and remind yourself to enjoy the time you spend with your baby. You’re both getting to know each other and sometimes it comes naturally. However sometimes that’s a more challenging process, so give yourself some grace. You just made a tiny human and you’re trying to keep it alive. You’re doing a great job.

You’ve probably heard the term „Baby brain syndrome “. Sometimes it’s „pregnancy brain syndrome “. At times you can even find it as “momnesia”. Yes, that is an actual term that most moms use, and yes. It’s quite funny. But what is the baby brain syndrome, and is it actually real? Or is it just a myth?

Here’s the thing. Plenty of pregnant women report usual and well-established pregnancy symptoms. Such as swelling, pregnancy cravings, or morning sickness. But putting the car keys in the freezer, or the pots and pans in the washing machine is not that usual in pregnancy. That’s what is colloquially known as „baby brain syndrome “and yes. It’s very much real.

What Is Baby Brain Syndrome Actually About?

Here’s a hint. It’s not a syndrome. It’s not an official medical condition, but rather a universal term for a variety of symptoms that affect most pregnant women. It’s not entirely clear what causes forgetfulness or „momnesia “. However, research has shown that there are some possible factors to consider.

Hormones are considered to play a role in the baby brain syndrome. Yes, women tend to experience big shifts in hormones during pregnancy, and one of those things that they trigger is brain function.

Lack of sleep during pregnancy is another trigger for „momnesia“.

Poor sleeping habits during pregnancy are quite common, especially as the pregnancy progresses in the final trimester. Granted, pregnancy brain can start as early as the first trimester, but there’s no need for concern. It’s not going to have a long-term effect on your memory or cognition.

Some pregnant women may experience brain fog along with forgetfulness, disorientation, clumsiness, and poor concentration. Those are also symptoms of baby brain syndrome and yes. Those are also harmless and will disappear after some time.

What Can You Do to Improve Your Pregnancy Brain Syndrome?

There are a few things you can do. First and foremost, you should try to get some rest and a good night’s sleep. Sleep is important for the proper function of our brain, so a good rest could be just the ticket.

You can also keep a daily reminder of what needs to be done, in order not to forget about it. A doctor’s appointment for instance, or a birthday event. A good calendar, an alarm notification, or simply an app for the organization will also do a tremendous job. Post-it notes may be an effective and cheap way to remind you of certain things.

Eating well may also have a positive effect on your memory and cognition. But proper hydration is beneficial as well. And finally try to reduce the stress and anxiety. We know that pregnant women are extra stressed and filled with anxiety, but try to keep those things to a minimum.

Just Relax and Take It Easy

We know it’s easier said than done. You’re growing a human being and it’s not an easy job. With all the changes going on, it’s easy to develop pregnancy brain syndrome. But if you do, don’t worry too much about it. This too shall pass.