Nutritional Needs During Pregnancy!

Foods to Avoid During Pregnancy 

Scientists know that your diet can affect your baby’s health, even before you become pregnant.

For example, research shows that folic acid helps prevent neural tube defects (including spina bifida) during the earliest stages of fetal development.

So it’s important to get plenty of it before you become pregnant and during the early weeks of your pregnancy.

Doctors encourage women to take folic acid supplements before and throughout pregnancy (especially for the first 28 days).

Be sure to ask your doctor about folic acid if you’re considering becoming pregnant.

Calcium is another important nutrient. Because your growing baby’s calcium demands are high.
you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium.

Nutritional Needs During Pregnancy!

Make sure your diet is varied and includes adequate amounts of the following:

fruit and vegetables
bread and cereals
dairy foods for calcium
lean meats, chicken, and fish for iron.

You don’t have to eat more but you do have to eat more variety. The following table offers an overview of the variety of food you should eat for optimum health during pregnancy.

Fish is important for developing your baby’s brain and nervous tissue. One to three serves of fish per week is recommended.

There are certain types of fish that should be limited because of their high levels of mercury.

Shark (flake), broadbill, marlin and swordfish shouldn’t be eaten more than once per fortnight and orange roughy (sea perch) and catfish, more than once per week. Other fish are safe to eat. Canned tuna is not restricted.

Iodine in pregnancy, Iodine is another nutrient that is important for your baby’s brain development.

eat fish one to three times a week, (limit high mercury types) and/or
use iodized salt or take a multivitamin for pregnancy that contains iodine.

Vitamin D is mostly made in the skin by the action of sunlight, but a small amount can come from foods like oily fish, egg yolks, margarine.

and some brands of milk. Vitamin D is important for the development of your baby’s bones and teeth and low levels can cause muscle weakness and pain in women.

Iron is needed to make red blood cells that carry oxygen around the body. During pregnancy, you need more iron because the volume of your blood increases, and your baby’s blood is also developing.

To reduce your risk of toxoplasmosis:

cook meat thoroughly
wash vegetables
wear disposable gloves if handling cat litter or gardening
wash your hands after gardening or touching pets.

Avoid seafood high in mercur:

The bigger and older the fish, the more mercury it’s likely to contain. During pregnancy, the Food and Drug Administration (FDA) encourages you to avoid:

Bigeye tuna
King mackerel
Marlin
Orange roughy
Swordfish
Shark
Tilefish

So what’s safe? Some types of seafood contain little mercury. The 2015-2020 Dietary Guidelines for Americans recommends 8 to 12 ounces (224 to 336 grams) — two or three servings — of seafood a week during pregnancy.

Consider:
Anchovies
Catfish
Cod
Herring
Light canned tuna
Pacific oysters
Pollock
Salmon
Sardines
Shad
Shrimp
Tilapia
Trout

Avoid undercooked meat, poultry, and eggs:

During pregnancy, you’re at increased risk of bacterial food poisoning.

Your reaction might be more severe than if you weren’t pregnant. Rarely, food poisoning affects the baby, too.


To prevent foodborne illness:

Fully cook all meats and poultry before eating. Use a meat thermometer to make sure.

Cook hot dogs and luncheon meats until they’re steaming hot — or avoid them completely.

They can be sources of a rare but potentially serious foodborne illness known as a listeria infection.

Avoid refrigerated pates and meat spreads. Canned and shelf-stable versions, however, are OK.

Cook eggs until the egg yolks and whites are firm. Raw eggs can be contaminated with harmful bacteria.

Avoid foods made with raw or partially cooked eggs, such as eggnog, raw batter, and freshly made or homemade hollandaise sauce, and Caesar salad dressing.

Avoid unpasteurized foods:

Many low-fat dairy products — such as skim milk, mozzarella cheese, and cottage cheese, can be a healthy part of your diet.

Anything containing unpasteurized milk, however, is a no-no. These products could lead to foodborne illness.

Avoid soft cheeses, such as brie, feta, and blue cheese, unless they are clearly labeled as being pasteurized or made with pasteurized milk. Also, avoid drinking unpasteurized juice.

Avoid unwashed fruits and vegetables:

To eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables.

Avoid raw sprouts of any kind, including alfalfa, clover, radish, and mung bean — which also might contain disease-causing bacteria. Be sure to cook sprouts thoroughly.

Avoid excess caffeine:

While caffeine can cross the placenta, the effects on your baby aren’t clear. To be safe, your health care provider might recommend limiting the amount of caffeine in your diet to less than 200 milligrams (mg) a day during pregnancy.

Nutritional Needs During Pregnancy!

Avoid herbal tea:

There’s little data on the effects of specific herbs on developing babies. As a result, avoid drinking herbal tea unless your health care provider says it’s OK even the types of herbal tea marketed specifically for pregnancy to pregnant women.

Avoid alcohol:

No level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely.

Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth.

Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability.

Diet Review Paleo Diet for Weight Loss!

Sometimes, going back to your roots is what helps you stay in shape and follow a healthy lifestyle. That is the basic philosophy of the Paleo diet.

By promoting whole foods, which go through almost zero levels of processing and moderation and develop the same eating standards as that of our ancestors.

the paleo diet was designed for people to successfully lose weight by keeping away calorie ridden food groups and develop an alternative to modern lifestyle problems.

Also referred to as the ‘cavemen’s diet’, this diet plan has also been advocated to fight diseases like diabetes and heart diseases.

Studies have also suggested that following a Paleo diet can help significantly speed up the metabolic rate in the body and promote better health in the long run, thereby helping people stay fit.

 Diet Review Paleo Diet for Weight Loss!

Since the Paleo diet is largely restrictive and puts strong aversion to some food groups you can and cannot eat, it can get a little difficult to follow this.

However, the foods that are promoted with this diet plan are very nutritious and filling. When you survive on a diet of whole foods, you get more digestive fiber and nutrient content, thereby it helps in fighting obesity.

Paleo diet encourages you to include foods in your diet plan which are high in protein and low in carbs.

By eliminating food groups that are high on sugar and heavily processed, it helps ensure that your overall calorie intake is reduced.

If you are planning to lose weight, here is a handy guide of what to include and exclude from your diet.

WHAT TO EAT:

The diet plan believes in procuring food sources (both vegetarian and non-vegetarian) from the root.

Thus, the Paleo diet includes food items like eggs, vegetables, fruits, nuts, and seeds. Unlike other weight-loss diets, it also encourages the use of low-fat oils which are comparatively rich in anti-inflammatory omega-3 fatty acids like avocado, coconut, flaxseed, and olive oil.


WHAT NOT TO EAT:

The idea behind following a paleo diet is to cut out complex carbohydrates and gluten from your lifestyle. Hence, diet choices are very restrictive.

This is where it gets tough. While vegetables and fruits are easy to include in your diet, excluding grains, legumes, some forms of salts, and all forms of refined and artificial sugar.

Since legumes and grains were not a part of a cavemen’s diet, the usage of bread, beans, peanuts, pulses are completely excluded from the diet.

Dairy and alcohol are also largely prohibited from eating.

However, experts vary on the claims. You can also substitute dairy derived from other sources like coconut, almond milk.

Paleo diet also allows for the use of starchy veggies or high-sugar fruits only in moderation.

Diet Review Paleo Diet for Weight Loss!

 Tip:

While Paleo Diet helps you make substantial improvements to your lifestyle and lose weight for good, following a restrictive diet plan can also make you miss out on certain nutrients like calcium, vitamin D or even zinc.

It is best that you make a wise choice and consult a dietitian to know what is best for your body.

The 10-Minute Workout That Boosts Your Metabolism..

12 Foods That Can Save Your Heart: 

 The 10-Minute Workout That Boosts Your Metabolism..

 Fast Low-Step Running..

How To Find a low step and stand in front of it. Quickly step up onto it and back down right and left up, right and left down as fast as you can for 30 seconds.

Beginner’s Tip Perform the exercise at a slower pace and gradually increase your speed as you become more comfortable doing it.

Booster Pump your arms to give yourself more speed and work those arm muscles too!

Basketball Jumps..

How To This move is similar to jumping jacks, but you are moving side to side. Take a long low step to the right, bend through the legs, step the left foot in, and spring off both feet to shoot your basketball.

Repeat on the other side, alternating between both sides for 30 seconds.

Beginner’s Tip To protect your knees, make sure they stay aligned with your toes.

Booster The lower you go, the higher you jump — and the more calories you burn!

Fast Feet Shuffle..

How To This agility move is great for sculpting inner and outer thighs. Starting with your right foot, run three steps sideways to the right.

The last step of your right foot should “stick” as you drop your weight into that leg, and then push off and step out with your left.

Think of rhythm with this one the timing should feel like, “one, two, drop and push; one, two, drop and push.”

Beginner’s Tip To protect your knees, make sure they’re pointing in the same direction as your toes. Keep your shoulders back and down, with your chest up and abs in.

Booster As you get more comfortable with the exercise, increase your speed!

Jumping Jacks..

How To Stand with your feet together, arms at your sides, and jump about shoulder-width apart.

 The 10-Minute Workout That Boosts Your Metabolism..

As you jump, swing both arms out to the side or overhead. Toes and knees should be slightly turned out.

Jump again and return legs and arms to the starting position. Repeat for 30 seconds.

Beginner’s Tip To reduce jarring in the legs, focus on landing softly, and make sure your heels touch the ground.

There shouldn’t be any tremendously loud thumps — rather, focus on landing quietly.

Booster Increase your speed and see how many you can complete in the 30-second interval.

Pushups on Knees..

How To Kneel on the ground and walk your hands forward until they are slightly wider than shoulder-width apart.

Straighten your arms and look directly ahead at the floor. Keeping abs tight, bend your elbows and lower your upper body until your chest is 4 inches off the floor.

Exhale as you straighten your arms, returning to the starting position. Repeat for 30 seconds.

Beginner’s Tip This is a great variation for people who are still building their upper body strength.

Drop your shoulders down away from your ears and keep your butt down and core tight.

High Knees With Twist..

How To With this exercise, you’re keeping your cardiovascular system pumping and strengthening your legs and glutes and as a bonus, you’re also working your core with the twisting action!

To perform, run in place with high knees (bringing each knee up to hip height), while at the same time twisting towards each knee as you raise it up, alternating from side to side in a twisting motion.

Beginner’s Tip Start out with a low jog and gradually raise your knees up towards your hips until you are able to perform the full exercise.

Cardio training is good for your heart – The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort.

The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels.

Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.

Cardio training will help improve muscle mass – Yes, it’s true – You need strength training to gain muscle, but the thirty minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program.

By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to build that great toned look..

Cardio Training Burns Fat – Adding four thirty minute cardio sessions a week to your current training schedule will help you rev up your fat-burning capability.

The fat loss you will see will help your toned muscles be even more noticeable.

Cardio Training Revs Up Your Metabolism – In addition to the fat you will burn during your workout.

regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.

Your Mental State Will Improve – Cardio training causes your brain to release endorphins, the body’s natural high. Endorphins act as natural painkillers and stress reducers.

Your Immune System Can Improve – People who spend thirty minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses.

Want To Wear Your Bikini with Confidence?!

REAL RESULTS HERE... 

 Want To Wear Your Bikini with Confidence?!

 It’s sexy when you walk by the pool in just your two-piece swimsuit or remove your cover-up on the beach to reveal a body clad in skimpy bikinis.

Well, ladies, let us tell you that you don’t have to hide under bodily imperfections. Yes, we may not have a svelte figure of a Victoria’s Secret Angel or the curves of Sports Illustrated Swimsuit model, but we are still entitled to wear whatever we want on the beach.

Give Your Body Love
The first step to having confidence is to show love to your body. And one way to do that is acceptance. Yes, all of us have flaws, and that’s okay. The more you give love to your body, the fewer flaws you see, and the more you begin to feel confident.

Start a Healthy Diet
Eating right is one way to look gorgeous in a swimsuit. If your skin is glowing, then that’s more than enough. Because what good is having a slim figure if it’s dull and dry, right? So drink plenty of water, gorge on fruits and veggies, and your body will be ready for bikini season in no time. Plus, you’ll enjoy the bonus of eliminating unhealthy fats.

If you don’t feel comfortable showing your cleavage or your tummy, wearing jewelry is a great way to conceal them. A bib necklace or a long statement necklace can distract the eyes from your flaws.

Apart from wearing the right kind of swimsuit for your body type, it’s also important to wear something you love.

There’s no point in wearing something that’s suitable for your body when you don’t like it.

So choose not only that’s right for you but also something that will make your heart flutter with excitement in just the sight of it.

Exercising is a good way to get rid of the flab. If you haven’t followed through with your plan to get a gym membership, now is the time.

If going to the gym is not an option, there are workout routines you can do at home with the same fitness benefits.

Want To Wear Your Bikini with Confidence?
Tanis-ParenteauYou Need Bikini Body Workouts.

Losing fat and transforming your body couldn’t be simpler – or faster.

Uncover an entirely new version of YOU. Never hide a single part of your body every again – especially your midsection.

Bikini Body Workouts gives you a better body…that you’ll be proud to show everyone.

This program lets you…

Break hearts & break rules
Set the standard for fit, healthy, & happy
Redefine feminine
Become strong & sexy
Unleash the lethal lady inside of you
After all, you’re not just a woman.

You’re a femme fatale of a female.

Yes, You Can Get a Bikini Body and Feel Free…
Cathrine
Wearing your bikini isn’t just about feeling fit…
it’s about feeling free.

Free from insecurities about your appearance weighing you down.

Free to build self-esteem that grows every time you see yourself.

 Want To Wear Your Bikini with Confidence?!

At Bikini Body Workouts, we know how much you want to have a more attractive and beautiful body.

That’s why this one-of-a-kind program was created to make sure you don’t waste a bit of your precious time or energy. It was carefully designed, over several years, to help you do what’s best for your body every day.

Know why most weight loss, fitness, & diet programs don’t work?
Because at the end of the day, beauty and a bikini-ready body don’t come from calorie counts and cardio.

It comes from living.

With the Bikini Body Workout Program, before you know it, you will find yourself leading a new lifestyle. A fit and fabulous lifestyle free of the burden of traditional fitness rules…and any insecurities.

Why The Bikini Body System Works.

It’s not your typical workout program.

And it’s not a diet.

It gives you the most effective, comprehensive, and enjoyable transformation you can imagine.

Whether you’ve never picked up a weight, or are a long-time fitness fanatic, you get everything you need to start making changes right now.

No matter what level you are at, our time-tested, easy-to-follow system delivers astonishing results. Bikini Body Workouts let you…

Eat your favorite foods, guilt-free…instead of feeling hungry all the time
Enjoy a workout that’s fun…and effective.

Get a tone, firm, and lean physique…without losing your feminine shape
And much more.

From the workouts to the nutrition plan, you will never second-guess your diet and exercise program ever again.

So, rest easy knowing you are just weeks away from feeling proud as you strut that down the beach with your new Bikini Body.

Start Turning Heads
You know her when you see her.
She gives off glowing energy that lights up the room.

With a body to match her beauty, she carries herself with confidence.

She represents strength and self-esteem.

And with our proven training and cutting-edge nutrition program, you will be that woman…in only a matter of weeks.

How can you do it?
You can have a beautiful, head-turning bikini body if you…

Ditch starvation diets
Say good-bye to the stair master
Abandon boring workouts
Dive headfirst into the Bikini Body Workouts
Use Bikini Body’s far more time-efficient techniques created specifically for women
Adopt Bikini Body’s fat-blasting circuits
Nourish your body with the wholesome foods and healthy indulgences…in our nutrition guide
Let’s be real. A Sexy, Lean Body is the New Skinny.
Gone are the days of toothpick arms and stick-thin thighs.

Gone are the days of being soft or skinny fat.

You want to look sexy.

You want to be lean and mean with a feminine flair that keeps you feeling like a lady.

And that’s what Bikini Body Workouts give you.

What Your Skin Is Trying to Tell You!

If your skin was kind of OK for a while, and then you woke up to a horrific breakout, it could be stress that’s to blame.

“When you’re hopped up on anxiety, your body releases cortisol, which can lead to breakouts,” Marisa Potter, a Miami-based dermatologist, told Jessica Migala in Prevention.

To get things under control, start incorporating some stress-reducing activities into your day.

Think yoga, meditation, or an evening spent cuddled up inside a blanket fort just you and some Netflix.

If you constantly wake up to eyes that are beyond puffy, don’t take it as a fact of life.

“Swollen eyes may be from something as simple as skimping on shut-eye one night,” Migala said.

If you think that’s the case, try plopping into bed a bit earlier (and practicing good sleep hygiene) to see if that doesn’t de-puff the issue.

 What Your Skin Is Trying to Tell You!

You probably know acne can be a sign of a hormonal imbalance.

But did you know different kinds of acne can point to different hormonal issues? “In women, acne that appears mainly along the lower face or jawline can be a sign of polycystic ovarian syndrome,” Doris Day, an NYC-based dermatologist, told Bahar Gholipour on HuffingtonPost.com.

If that sounds familiar, head to a doctor for testing and potential treatment.

Some internal issues can affect the pigment of your skin. “Vitiligo, a common skin disease featuring white patches, is linked to diabetes, pernicious anemia, viral hepatitis, and autoimmune thyroid disease,” Ceballos says.

So definitely don’t let these colorful changes go on ignored.

If you have dark patches under your eyes, it could be due to genetic luck of the draw. Or, it could be a sign of several underlying health issues.

“Dark skin under your eyes can … be caused by a nutrient deficiency, a lack of hydration, or not getting enough sleep,” said health writer Kate Daly in Best Health.

So, apart from hitting the hay and drinking more water, make sure that you’re eating a balanced diet.

If you have a pink rash splashed across your face, it could be rosacea.

But if it’s the classic “butterfly rash,” it could also be a sign of lupus, according to Paolo Romanelli, a Miami-based dermatologist, on WebMD.com.

If you have this don’t panic, but do get yourself to a doctor, ASAP.

Remember what was said above about our Western culture? Well, sometimes things like high cholesterol can be linked to skin issues.

As Ceballos says, “Hyperlipidemia, namely elevated levels of lipids such as cholesterol, can present with yellowish deposits in eyelid skin termed xanthelasma.” If you see these poking about, be sure to ask about it.

OK, so there’s usually nothing shocking about dry skin. Maybe you shower too often, or always forget to put on lotion. No big deal.

However, sometimes chronically dry skin can be a sign of internal issues. As Day told the Huffington Post, “… very dry, itchy skin could be a sign of hormonal problems, such as an underactive thyroid.”

If you have yellow bumps on your arms and legs or dark patches of skin near your underarms, it could be a sign of diabetes, according to Migala.

“Though 29 million Americans have diabetes, one-quarter of them don’t know it, so skin symptoms may be one of the first clues,” she added.

Remember what I said about different types of acne? If your zits tend to crop up around your nose and mouth, it could be that your digestion needs some help.

“Acne like this can indicate digestive inflammation, stomach hyperactivity, or food sensitivities,” said skin expert Celestyna Brozek on MindBodyGreen.com.

To get things under control, Brozek suggested an elimination diet to help figure out which foods may be causing problems.

Has your skin been all about the rashes, as of late? If so, it might be high time you were checked for an infection.

“In general, a rash that does not respond to treatment, and is accompanied by other symptoms such as fever, joint pain, and muscle aches could be a sign of an internal problem or infection,” Gholipour said.

Don’t let any of these skin changes throw you into a panic, but do see your doctor if something appears worrying.

 What Your Skin Is Trying to Tell You!

More than likely it’s nothing, but it’s definitely worth the double-check.

Nonscarring hair loss might be a byproduct of stress, pregnancy, illness, or prescription medication.

But permanent nonscarring hair loss can be much more serious. Lupus and sarcoidosis both have early symptoms that include hair loss.

Other possibilities are thyroid disease or a variety of inflammatory conditions, though these illnesses would be accompanied by other symptoms.

Almost everyone has slight swelling or a small blister when bitten by an insect.

“But if you notice a severe change in the way your body reacts to bites a dramatic, abnormal reaction best to get checked,” says Dr. Liu.

Any sort of hyperactive blistering or out-of-proportion swelling can signify several immune system issues.

Natural Ways to Balance Your Hormones..Improve Your Skin!

Hormones Affect Skin Health in a Variety of Ways... 

Natural Ways to Balance Your Hormones..Improve Your Skin!

 For all your hormones do for you, they’re still shrouded in mystery

you can’t see them. Hormones are chemical messengers secreted by glands that direct the function of various processes in your body, such as growth and development, metabolism, sexual function and reproduction.

and mood, according to the Hormone Health Network. Several hormones of note: thyroid, insulin, cortisol, estrogen, progesterone, and testosterone.

Your hormones don’t just control how you feel, they can impact the health of your skin, too. “Hormones play a key role in skin health.

We know this because certain hormonal disorders manifest themselves in the skin and hair, in addition to internally,” says S.

Tyler Hollmig, MD, director of dermatologic surgery at UT Dell Medical School and Ascension Seton in Austin, Texas.

Hormone levels largely go unnoticed unless there’s something off. For instance, having low levels of thyroid hormones, called hypothyroidism, can contribute to weight gain, low mood, constipation, and even dry skin, according to the Mayo Clinic.

Excess androgen, considered typical male hormones, which females also have can stimulate sebaceous glands in the skin to pump out oil, one factor that contributes to the development of acne, says Fran Cook-Bolden, MD, a dermatologist affiliated with Mount Sinai Beth Israel in New York City.

Natural Ways to Balance Your Hormones..Improve Your Skin!

Another big hormonal player in skin health is estrogen. Even before menopause, “as we age, estrogen levels can start to decline.

Estrogen helps to stimulate the right amount of oil production to keep it supple, smooth, and plump.

But as estrogen decreases, skin is drier and itchier. We see this in patients with dry skin in general as well as in eczema patients during flares,” says Dr. Cook-Bolden.

What is true is that if you’re experiencing symptoms such as a specific skin problem, your doctor may consider a hormonal condition.

For instance, if you have irregular periods, acne along your jawline, and excess hair on your lip and chin, your doctor may evaluate you for polycystic ovary syndrome, or PCOS.

Excess levels of “male hormones” called androgens, as well as high insulin (another hormone) may play a role in the cause of PCOS, according to the Office on Women’s Health.

In this case, treatment via weight reduction or prescription medication, like birth control pills or spironolactone, may help regulate hormones.

Similarly, your doctor may grow suspicious that other hormonal factors are at play if your skin is not responding to tried-and-true treatments, says Hollmig.

For instance, “acne largely caused by a hormonal imbalance would not likely improve significantly with a topical antibacterial wash,” he says. If your skin is not responding to treatment, your doctor may request lab testing.

Puberty was probably the first time you noticed how fluctuating hormones affect your skin.

During puberty — when a woman’s ovaries “turn on” — there’s a rise in estrogen as well as testosterone (it’s not a male-exclusive hormone). Receptors in the skin are sensitive to testosterone, pumping out sebum as a result, which can lead to acne, says Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine in New Haven, Connecticut.

(Because men make more testosterone, they tend to get worse acne, she says.) For women, hormonal birth control pills are an option, as they “put the ovaries asleep” and as a result, shut down testosterone production, says Dr. Minkin.

During pregnancy, skin changes vary widely among women. One notable skin change is melasma, a condition characterized by dark discolorations on your face.

“Pregnancy is a state of high estrogen, making skin more sensitive to the sun,” says Minkin. To reduce your risk of developing melasma, she encourages patients to seek shade and always apply a broad-spectrum sunscreen.

Along with reduced skin hydration, a lack of estrogen is also involved in breaking down collagen and elastin, the proteins that give skin its structure, noted a paper published in 2019 in the Dermatology Online Journal.

The combination of dryness and loss of collagen leads to more prominent wrinkles.

This is not about taking a specialized rotation of supplements or adhering to a detox or cleanse.

“You can improve your skin health by getting plenty of sleep, having a balanced diet, exercising regularly, reducing alcohol consumption, and avoiding smoking. This is good, clean living,” says Hollmig.

Skip severe diets and prolonged cleanses, as these can lead to a hormonal imbalance if they put too much stress on your body, he says.

Maintaining a healthy diet, exercising regularly, practicing stress reduction, and getting adequate sleep are all best practices.

But they’re also the habits you hear about every day. There’s no secret skin reset there.

Intermittent Fasting – Common Questions!

Weight Loss for Women..

What is intermittent fasting?

Intermittent fasting (IF) is a style of eating that alternates periods of fasting with periods of eating.

During fasts, you avoid all food and calorie-containing beverages, but water, black coffee, and tea are OK.

During eating periods, you basically just eat there’s no restricting your calorie intake or avoiding certain foods.

Intermittent Fasting – Common Questions!

 Many people say IF helps them lose weight and spend less time thinking about food overall.

But that’s not the only potential benefit. A growing body of evidence is also showing that an IF-style diet could help protect against certain diseases and improve overall health.

If I’m fasting in the morning can I still have my coffee or tea?

The short answer is yes! Generally speaking, you’re free to have water, black coffee, tea, and greens powder.

Now for the grey area…If you drink one cup of coffee each morning and like to add a splash of cream you may be okay.

But, if you’re one of those people who drink coffee all morning long and adds what I like to call ‘the fixings’ each time…then probably not.

Some people can get away with consuming 50 to 100 calories during the fast, but any more than this is too much and is considered breaking the fast.

That said if you’re looking for a hard and fast rule, or just starting out, then stick to water, black coffee and tea only.

After you’ve been fasting for a while you may feel freer to experiment and see how your body responds to a small amount of cream.

In full disclosure, I drink a cup of coffee with a shot of cream and whole leaf liquid Stevia in my coffee each morning and it works for me.

How hard is intermittent fasting…..really??

I love this question! Ha, I certainly hope that didn’t sound insensitive because I had the same question when I started.

This one just tickles my funny bone. So, depending on how often you’re fasting it may take a few days to get used to. (I recommend fasting daily for the best results.)

But it’s been my experience that once I adjusted I wish I’d known about IF sooner. The benefits definitely outweigh any negatives felt in the first couple of days.

That said, it’s normal to feel some hunger pangs and cravings as your body adjusts.

Your energy might be a little low and you might get a dull headache the first couple of days. Or maybe not.

And truth be told, any symptoms I had were nothing compared to the way I felt before I discovered IF.

For me, these symptoms were minimal because I so very slowly adjusted the timing schedule each day.

How much weight will I lose?

This depends on several factors such as how long and often you fast, what you eat between fasts, genetics, whether you work out, age, muscle mass, metabolism, and other factors. For the best results, aim to make IF a daily part of your healthy lifestyle.

Can I work out while I’m fasting or will it be too difficult?

Yes, you can work out while fasting. In fact, many athletes (and non-athletes) plan their workouts an hour or so before they break their fast so they can eat as soon as they’re finished training.

For example, they might plan to work out from 12 pm to 1 pm, then eat breakfast/lunch at 1 pm.

Do I have to do IF every day?

You can IF as much or as little as you choose. It’s totally up to you! This freedom is definitely a bonus! Still, please keep in mind that the more consistently you do intermittent fasting the better your results.

This is why I encourage people to make IF a part of their daily lifestyle if possible.

Intermittent Fasting – Common Questions!

 Can Intermittent Fasting Help You Lose Weight?

The short answer: probably. “IF gets a lot of press as a weight-loss tool, and I recommend it in my practice for weight loss and weight management,” Dr. Gottfried says.

It’s linked to weight loss because not eating between meals forces the body to turn to the fat stored in cells for energy, according to Harvard Health. Insulin levels decline through this process as the body burns fat.

Lowden believes what it really comes down to, though, is calorie restriction. “Overall, people tend to consume fewer calories in a smaller window of time compared with eating all day, and that’s what leads to weight loss,” she says.

A study published in June 2018 in Nutrition and Healthy Aging involving 23 obese adults found the study participants took in about 300 fewer calories per day when participating in the 16:8 approach to IF.

Versions of IF that restrict eating after a certain time, say 7 p.m., also help eliminate nighttime eating, which has been shown to contribute to metabolic syndrome and obesity, according to a study published in December 2018 in BMC Public Health.

Some critics, however, say the amount of weight loss to expect from IF isn’t any more significant than what you’d see with other calorie-restrictive diets.

A study published in the American Journal of Clinical Nutrition in November 2018 found that a diet that cut calories by 20 percent resulted in a similar amount of weight loss to the 5:2 version of IF after one year. Still, IF may be a good option if you find it easier to stick to than other diets.

Immune System Boosters!

Foods To Boost the Immune System... 

Immune System Boosters!

Washing your hands thoroughly and often can help prevent the spread of disease-causing germs from one person to another.

Be sure to lather hands with soap and scrub for at least 20 seconds before rinsing with water.

A healthy diet is essential to a strong immune system. As you age, nutritional needs and eating habits may change for a variety of reasons.

But in addition to a weakened immune system, poor nutrition and/or malnutrition can also affect heart health, lead to type 2 diabetes and some forms of cancer, and weaken bones and muscles.

A well-balanced diet includes a variety of vegetables, whole fruits, whole grains, fat-free or low-fat dairy and a variety or protein foods. 

 Immune System Boosters!

The American Academy of Nutrition and Dietetics recommends including foods rich in the following nutrients to strengthen immune system health:

Protein – seafood, lean meats, poultry, eggs, beans, peas

Vitamin A – sweet potatoes, carrots, broccoli, spinach

Vitamin C – citrus foods, strawberries, certain cereals

Vitamin E – almonds, hazelnuts, peanut butter

Zinc – lean meats, poultry, milk, whole grain products, beans

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercise each week.

Encourage your aging loved ones to find enjoyable activities that match their fitness level. For example, a short 10-minute walk around the block may be a good way to start or try yoga and Tai Chi for improved flexibility and a boost to mental and emotional health.

The National Institute on Aging also has many sample workout videos to help older adults strengthen muscles, improve balance and get active right at home.

Managing stress is an important aspect of immune health. Studies show that chronic stress takes a toll on immune health and hinders your immune system’s ability to fight inflammation and infections.

Participating in enjoyable activities that promote relaxation, such as meditation, yoga, Tai Chi and deep breathing exercises can have positive effects on health.

If your aging loved one needs additional help managing stress, cognitive behavioral therapy can be a good tool to replace negative thoughts with a more positive outlook.

Senior isolation may lead to feelings of loneliness and depression, which can compromise immune health.

So find creative ways to stay connected: Call, text, or use video technology, such as FaceTime, Skype or Zoom to stay in touch while keeping your loved one safe.

Insufficient sleep may hinder your immune system’s ability to respond to infection and inflammation.

Additionally, sleep disorders are linked to many chronic diseases and conditions, such as type 2 diabetes, heart disease, obesity, and depression.

Insomnia is a common sleep disorder among older adults. If lifestyle changes, such as staying physically active, keeping a regular sleep schedule, and limiting caffeine don’t help, your loved one may need to seek medical help.

As you age, you may lose some of your sense of thirst, but adequate hydration is also key in boosting immune function.

Water helps your body absorb nutrients and minerals, and flush body waste.

Drinking at least eight to nine glasses of fluid a day can help you avoid dehydration.

Drink lemon, honey, ginger and turmeric with warm water.

Ways to Relieve Menstrual Cramps…

What you eat may determine how bad your cramps become.

Skip the Caffeine

Eliminating caffeine helps many women relieve menstrual pain. Caffeine comes in many forms including coffee, tea, soda, chocolate, and energy drinks.

If you consume caffeine daily, you may need to taper your dose down slowly to avoid withdrawal symptoms. As a substitute, try smoothies loaded with antioxidant-rich greens, berries, and protein powder.

The nutrients will give you a much needed pick me up without the increased pain that can accompany caffeine.

Drink More Water

Menstrual cramps, or primary dysmenorrhea, are an uncomfortable part of life for many women on a monthly basis. 

 Ways to Relieve Menstrual Cramps…

Drinking more water may help ease bloating, which makes symptoms worse. Get in the habit of drinking 6 to 8 glasses of water per day, especially during your period.

Add some mint or a lemon wedge to make it more palatable. While you’re at it, back off of the salt, which encourages fluid retention and bloating. Avoid alcohol, which promotes dehydration.

Some women experience diarrhea or vomiting in conjunction with menstrual cramps. It’s important to replace lost fluids by drinking plenty of water.

Easy Ways to Get More Fluids

If you don’t like the taste of plain water, there are many things you can do to increase fluid intake. Start by drinking a glass of fruit-infused water the first thing after you get up in the morning.

Sip chamomile or ginger tea. Drink flavored mineral water for a new twist on hydration. Make a pitcher of cucumber, mint, or lemon water drink throughout the day for a spa-like treat. Sip a cup of low sodium broth to increase your fluid intake. Staying well-hydrated isn’t just good for cramps, it’s good for your overall health.

Eat to Reduce Pain

Diet Is Key

You may be craving fatty, sugary, or salty foods when you have your period, but these foods are not your friends.

Skip the doughnuts and potato chips. Some women find that eating the right kinds of foods may help ease menstrual pain.

Anti-inflammatory foods like cherries, blueberries, squash, tomatoes, and bell peppers are good choices. Coldwater fish that are high in omega-3 fatty acids are also healthy choices.

Eat more calcium-rich beans, almonds, and dark leafy greens. These foods contain compounds that combat inflammation.

Some women report that eating this way can help ease menstrual pain and boost health. It’s best to eat a healthy, balanced diet year-round, not just for a few days a month during your period.

Avoid These

Your dietary and lifestyle habits can either help or hurt period cramps. If you experience monthly menstrual discomfort, some women find it helpful to avoid certain foods.

Skip white, refined foods including sugar, bread, and pasta. Avoid trans-fatty acids that are found most often in commercially-prepared foods like French fries, cookies, onion rings, crackers, and margarine.

Ditch alcohol, tobacco, and caffeine. All of these things increase inflammation and may encourage period pain. There is some evidence to show that reducing harmful fat intake may also help relieve painful periods.

Sip Chamomile Tea

Sipping chamomile tea may help reduce cramps when you menstruate. Chamomile tea is full of anti-inflammatory substances that inhibit prostaglandins. Prostaglandins are made by cells in the endometrium of the uterus.

These cells release prostaglandins during a woman’s period, provoking muscle contractions of the uterus, pain, and cramps. Prostaglandins in the bloodstream are responsible for nausea, vomiting, diarrhea, and headache during the menstrual period.

NSAIDs like naproxen and ibuprofen reduce prostaglandin production. Sipping chamomile tea inhibits pain-causing prostaglandins and enhances menstrual flow to ease period symptoms.

Researchers believe fennel inhibits uterine contractions that are stimulated by prostaglandins.

Try Fennel

In one study, approximately 80 percent of young women who took capsules containing 30 milligrams of fennel extract 4 times a day for 3 days prior to the start of their menstrual period experienced less pain than those who took a placebo.

Researchers believe fennel inhibits uterine contractions that are stimulated by prostaglandins. Fennel extract may be a good option for approximately 10 percent of women who can’t do their normal activities for 1 to 3 days during their periods due to severe menstrual cramps.

A Sprinkle of Cinnamon

In a study of young women, those who took capsules containing 420 milligrams of cinnamon 3 times a day for the first 3 days of their menstrual cycle had less menstrual bleeding, less pain, and reductions in nausea and frequency of vomiting compared to those who took a placebo.

The women didn’t report any side effects associated with taking cinnamon pills. Try a sprinkle of cinnamon on your cereal or cup of hot cocoa. It can’t hurt and it might help your cramps and other period symptoms.

Go for Ginger

A study of young women found that ginger capsules relieved symptoms of primary dysmenorrhoea including painful periods as well as NSAIDs like ibuprofen and mefenamic acid.

Women in the ginger group took 250-milligram capsules of ginger 4 times a day for the first 3 days of their periods.

Women in the mefanamic acid group took 250-milligram capsules 4 times per day while those in the ibuprofen group took 400 milligrams per day 4 times per day.

Women in each of the 3 treatment groups reported similar pain relief, satisfaction with treatment, and reductions in the severity of dysmenorrhea regardless of which treatment they took.

None of the women in the study reported severe side effects with any treatment. Try a little ginger if you’d like a drug-free alternative for period pain relief.

Easy At-Home Treatment

Applying a heating pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps.

You can find these items in the drugstore or online. The continuous application of heat may work as well as ibuprofen for the relief of dysmenorrhea pain. The heat helps muscles relax.

Massaging your abdomen for as little as 5 minutes a day may be able to help relieve menstrual cramps.

Massage encourages blood flow. Massing cream containing essential oils like clary sage, lavender, and marjoram has additional benefits for the body.

These oils contain compounds that have been reported by many to help relieve pain and soothe dysmenorrhea.

Light, relaxing yoga may ease menstrual distress.

Work Your Core

Exercise for Period Cramps

An easy home remedy for menstrual pain is to perform light exercises that engage the core.

Take deep breaths while lying on your back with the knees bent. Yoga is another type of exercise that may help women who have primary dysmenorrhea.

In one study, young women who practiced yoga for 60 minutes once a week for 12 weeks felt less menstrual distress and period pain compared to those who did not do yoga.

Some of the best poses that help women feel better during menstruation to include bridge, staff pose, and bound angel. Ask a qualified yoga instructor to show you these positions.

Stages of Menopause…The Quick Guide To Managing Menopause.

List of Perimenopause Symptoms : 

Hot flashes

Breast tenderness

Worsening of premenstrual syndrome

Lower sex drive

Fatigue

Irregular periods

Vaginal dryness

Urine leakage when coughing or sneezing

Urinary urgency

Mood swings

Trouble sleeping

Periods are very heavy or have blood clots

Periods last several days longer than usual

Spotting between periods

Spotting after sex

Periods happen closer together

Different sizes of tampons.

Signs of Menopause: Period Changes 

 Stages of Menopause…The Quick Guide To Managing Menopause.

With approaching menopause, a woman’s menstrual periods may change. They may get shorter or longer, lighter, or heavier.

The interval between periods may increase or decrease. During perimenopause, it is common for women to have a period after going several months without one.

It can take years of irregular periods before a woman reaches menopause. Pregnancy is possible during perimenopause until a woman has had a full year without periods.

If you have concerns about changes in your periods, talk with your doctor. Sometimes, conditions other than menopause can also cause changes in your period.

Menopause Symptoms: Hot Flashes

Hot flashes are a common symptom around the time of menopause. A hot flash is a feeling of warmth that tends to be concentrated around the face and neck.

It can cause flushing or reddening of the skin in these areas as well as the chest, arms, or back.

Hot flashes vary in their intensity and can be followed by sweating and/or chills. Night sweats, waking up drenched in sweat a night, may also occur during hot flashes.

How Long do Hot Flashes Last?

Hot flashes last anywhere from 30 seconds to 10 minutes, and they may start before menstrual irregularities.

Hot flashes may last up to 10 years, but 80% of women will not have any hot flashes after five years.

The exact cause of hot flashes is unknown, but they are most likely linked to the hormonal and biochemical changes brought on by decreasing estrogen levels. 

 Stages of Menopause…The Quick Guide To Managing Menopause.

Women can help reduce the symptoms of hot flashes by dressing in light layers, exercising regularly, using a fan, managing stress, and avoiding spicy foods.

Along with menopause, women experience lower levels of the hormone estrogen.


One of the effects of lowered estrogen levels is a decrease in blood supply to the vagina, which causes vaginal dryness.


This can result in painful or uncomfortable intercourse. Water-soluble lubricants can help overcome this problem.


If lubricants are not effective, contact your doctor. Vaginal creams and suppositories can be prescribed to ease vaginal dryness.

Another effect of hormonal changes is a change in libido or sex drive. This may improve or worsen, but it is important to remember that other factors besides menopause can affect libido.

Stress, sleep disturbances, medications, and anxiety can all affect sex drive. Your doctor can help you find ways to manage the changes in your sex drive if they occur.


Finally, although fertility ends at menopause, women of all ages are still susceptible to STDs, so safe sex is still important.

Menopause Treatment for Severe Symptoms

Hormone therapy can help alleviate many of the troublesome symptoms of menopause.


Low-dose oral contraceptive (birth control) pills are one option for perimenopausal women to help treat irregular vaginal bleeding and relieve hot flashes. Local vaginal hormone treatments can be applied directly to the vagina when treating symptoms of vaginal estrogen deficiency.


Types of hormone therapy treatments.

Menopause Treatment: Hormone Therapy

Hormone therapy is used to control the symptoms of menopause. This treatment consists of estrogen, or a combination of estrogens and progesterone, administered via pill, patch, or spray.


Long-term use of hormone therapy has been associated with an increased risk of heart attacks, strokes, and breast cancer, so it is recommended that the lowest dose of hormones that are effective be taken for the shortest time possible.


There are a number of different types of prescription hormone therapies, and your doctor can help you find the best solution if you require this treatment.


Menopause Treatment: Bioidentical Hormone Therapy

The term “bioidentical” hormone therapy has been used to refer to hormones derived from plants prepared individually for patients at compounding pharmacies.

Some FDA approved prescription products are also “bioidentical” in the true sense of the word. Some doctors feel that compounded “bioidentical” hormone products are safer, but the US FDA does not approve these products.


Menopause Treatment: Natural Remedies


Many women try alternative treatments for menopausal symptoms. Certain botanicals, or herbal supplements, are advertised to treat hot flashes and other menopause symptoms. However, the FDA does not regulate herbal supplements, so they may not always be safe.

Herbal Supplements to Ease Menopause Symptoms
Phytoestrogens
Black cohosh
Dong Quai
Evening primrose oil
Ginseng
Kava
Red clover
Vitamin E

Menopause Health Risks

Health risks associated with menopause include a greater risk of heart disease and osteoporosis. Heart disease remains the number one cause of death for women in the United States.


It is important to make sure blood cholesterol, blood pressure, and blood sugar are at normal levels. Cholesterol levels at the time of menopause may fluctuate, causing HDL (good cholesterol) to go down and LDL (bad cholesterol) to go up.

These changes may result in a heart attack or stroke. Declining estrogen levels may be partly to blame, but hormone therapy is not recommended for postmenopausal women to decrease these risks because it is associated with health risks of its own.


Menopause may also have an active role in osteoporosis, a condition in which bones become very weak and can break easily. Estrogen is important in building new bone.


The decrease in estrogen during menopause makes women susceptible to osteoporosis. It is very important to build as much bone density as possible before age 30.

Preserving bone density can be done by consuming foods high in calcium, such as milk and milk products. Vitamin D is also important because it helps the body absorb calcium.

Menopause and Good Nutrition

It’s never too late to start living a healthy lifestyle. Regular checkups should include a measurement of cholesterol, blood sugar, and blood pressure.


Be sure not to skip routine preventive screenings such as mammograms. Consuming plant-based foods that have isoflavones (plant estrogens) may slightly increase estrogen levels because the plants act like a weak form of estrogen.

Soy is an example of a food that contains isoflavones and may relieve menopause symptoms.

Women also tend to have low levels of calcium and iron. Getting enough calcium and iron is extremely important for women transitioning through menopause.


You can work with your doctor to establish a plan for a healthy lifestyle including a nutritious diet, physical activity, and stress management skills.

Diet and Nutrition for Menopausal Women
Eat approximately 1,200 milligrams of calcium each day
Eat approximately 9 milligrams of iron each day
Eat approximately 21 milligrams of fiber each day
Eat 1 ½ cups of fruit and 2 cups of vegetables each day
Read and understand food labels
Drink plenty of water
Cut back on fatty foods
Limit sugar and salt intake

Advice for pregnant women on COVID-19! Women’s Health.

 Advice for pregnant women on COVID-19! Women’s Health.

Advice for pregnant women on COVID-19! Women’s Health.

COVID-19 And pregnancy!

The Royal College of Obstetrics and Gynaecologists from the UKissued this information Source : RANZCOG website

Pregnant women do not appear to be more susceptible to the consequences of COVID-19 than the general population and there is no evidence that the virus can pass to a baby during pregnancy.

There are currently no data suggesting an increased risk of miscarriage or early pregnancy loss in relation to COVID-19.


At the moment there is no evidence that the virus can be carried in breastmilk, so it is felt the benefits of breastfeeding outweigh any potential risks of transmission of coronavirus through breastmilk.

There is limited evidence about managing women with coronavirus infection in women who have just given birth; however, there are no reports of women diagnosed with coronavirus during the third trimester of pregnancy having passed the virus to their babies while in the womb.

Professor Mark Umstad, Director of Maternity Services at the Women’s, reassures women who are pregnant.

“As the impact of COVID-19 extends through our society, we want to reassure pregnant women that there is still no evidence that they are more susceptible to infection than non-pregnant women, and that there is no sign that their unborn babies can be infected,” said Professor Mark Umstad.

“The Women’s is safe place to be for women giving birth. And while there are extra precautions in place, such as screening upon entry, you will recieve the care you need when you come to our hospital.

“Doctors, nurses, midwives and hospitals across Victoria are working together to ensure the safest possible outcomes for pregnant women and their babies during this understandably stressful period for them.”

Information on feeding your baby..

Taking advice from the World Health Organization and other breastfeeding authorities, the Women’s continues to advise women to establish and maintain breastfeeding and to promote skin-to-skin contact at birth for all women and their babies

Anita Moorhead, senior lactation consultant and clinical midwife at the Women’s, says that as with other peak times for illnesses (like the seasonal flu), mothers are encouraged to continue to breastfeed – but with careful attention to hand hygiene and how they direct their coughs and sneezes.

“It’s important that breastfeeding mothers are paying close attention to advice on reducing your risk of coronavirus,” said Anita Moorhead.

“With current advice, if you are a suspected or confirmed that a mother has COVID 19, we would encourage you to wear a mask when feeding or expressing breast milk for your baby, have your baby in a cot about 1.5 metres away from mother when not feeding and, where possible, have someone else help with the care of the baby.

“We know that breastfeeding and providing breast milk is one of the best things to help prevent many infections for babies, so our advice at the moment remains the same: keep breastfeeding and keep up with the careful handwashing. Know that you are caring for your baby well and we will help you to do that.”

Formula feeding..

“Where a mother needs to use infant formula, strict hand washing and careful attention to sterilising of bottles and making of infant formula is so important,” added Anita Moorhead.

“Due to recent issues with food availability, if the infant formula that you usually use for your baby is not available, then it’s okay to use another formula.

“Make sure it is infant formula suitable for babies from birth to 12 months and to ensure careful attention to the directions on the can. Be aware alternative brands may have different size scoops in the tin and use different amounts of water.”

Sources: World Health Organization, Australian Breastfeeding Association, Academy of Breastfeeding Medicine, Royal College of Obstetrics and Gynaecology (UK) and the Centers for Disease Control and Prevention (US).

 Advice for pregnant women on COVID-19! Women’s Health.

Reducing your risk..

Practice good hand hygiene – wash your hands regularly with soap and water for at least 20 seconds and dry with paper towel or a hand dryer. Alcohol based hand rub is an acceptable alternative.

Cover your nose and mouth with a tissue when coughing or sneezing or cough or sneeze into the crook of your elbow, and encourage others to do the same. Make sure you put the tissue into a bin and then wash your hands afterwards.

Avoid touching your eyes, nose and mouth with unclean hands.

Where possible, keep at least one metre away from people who have a respiratory illness and/or is coughing and sneezing.

Avoid shaking hands with others

Are You Pregnant?!

Symptoms of pregnancy, What happens first, Women's Health..

A missed menstrual period is often the first recognizable sign of a possible pregnancy, but there are other signs and symptoms of early pregnancy as well. Some subtle signs appear in the first week, and more may be apparent in the weeks before your first missed period.

Keep in mind that not all women have all symptoms or experience them in the same way. Some of the most common first-trimester pregnancy symptoms are discussed in the following slides.

The first sign many women recognize as an early sign of pregnancy is a missed menstrual period.

 Are You Pregnant?!

Missed Period

A missed menstrual period can be caused by other conditions aside from pregnancy, so it is not always a definitive sign.

You may notice tenderness or swelling in your breasts in the first or second week after you conceive.


Breast Swelling, Tenderness, and Pain

Breast enlargement, tenderness, or pain similar to premenstrual symptoms can occur early in pregnancy. The breasts may feel full or heavy, and the area around the nipple (areola) may darken.

A dark line called the linea nigra that runs from the middle of the abdomen to the pubic area may appear. You may notice tenderness or swelling in your breasts in the first or second week after you conceive.

A woman experiences nausea and vomiting due to morning sickness.


When Does Morning Sickness Start?

“Morning sickness” is nausea and vomiting that typically come in the morning in early pregnancy.

This usually happens between weeks two and eight of pregnancy. It’s somewhat a misnomer because nausea and vomiting can actually happen at any time. It’s thought that changes in levels of estrogen may play a role in developing nausea.

Another early pregnancy sign may be food cravings or aversions. Women may have an unusual urge to eat a particular food, even one she previously did not like, or she may be completely repulsed by the food she used to love.

This is common, and usually, the food aversions fade at the end of the first trimester.


Is Bloating an Early Sign of Pregnancy?

The rise in progesterone during pregnancy can also cause abdominal bloating, fullness, and gas.

The weight gain in the first trimester is usually minimal, but swelling and fluid retention may make you feel as if you have gained more than the typical one pound per month.


The urge to urinate more frequently starts about six weeks into pregnancy.

Frequent Urination

The urge to urinate more frequently starts about six weeks into the pregnancy, thanks to the hormone human chorionic gonadotrophin (hCG), which causes increased blood flow to the pelvic area and can stimulate the urge to urinate.

Later in pregnancy, the urge to urinate may be increased by the growing baby in the enlarging uterus putting pressure on the bladder.


Basal Body Temperature in Pregnancy

Many women hoping to become pregnant will chart their basal body temperature (the lowest body temperature in a 24-hour period, usually first thing in the morning after waking).

The basal body temperature usually rises around ovulation and lasts until the next menstrual period. If the basal body temperature stays high for longer than that, this may indicate pregnancy.

Thin, milky, vaginal discharge is normal throughout pregnancy, and it may occur every day that you are pregnant.

This is called “leukorrhea,” and it is caused by the extra estrogen your body is now producing. This discharge may be white or clear, and it may have a mild odor or none at all, all of which is normal.

This is a necessary side effect of pregnancy, so there is no medical treatment for leukorrhea. However, it may be distressing for some women. Panty liners can help. But avoid tampons, which may cause infections.

 Are You Pregnant?!

Constipation

Many pregnant women become constipated. Possibly more than 35% of pregnant women develop this discomfort according to some experts.

This may be due to the hormonal changes that pregnancy causes, including an increase in progesterone.

If you have constipation, your doctor may tell you to drink more fluids, eat more fiber, and get enough exercise to move things along.

But if these safe remedies don’t work, with a doctor’s guidance you may find other helpful treatments that are safe during pregnancy, such as certain types of laxatives. Do not take any medication while pregnant without your doctor’s recommendation.