Medical and Fitness

Posts Tagged ‘pregnancy’

Can you eat vegetarian or vegan when you’re pregnant?
As long as you adopt a balanced diet during your pregnancy, you will consume all the nutrients you need. However, if you do not adopt a balanced diet, you should probably take multivitamin supplements (like vitamin B12, which is also found in soy products).

Food rich in iron to eat once pregnant
You should be careful to adopt a diet sufficiently rich in iron. Most of us get enough iron from a healthy balanced diet. However, when you are pregnant, it is common to suffer iron deficiency. In this particular case, the iron-rich foods to eat during pregnancy are:
1. Cooked meat,
2. Dark green vegetables such as broccoli, kale, watercress salad,
3. Nuts,
4. Legumes (like lentils and chickpeas),
5. Whole grains (bread, cereal, brown rice, etc..)
6. Eggs,
7. Dried fruits.

Eating safely when pregnant
Cook your meat completely and wash fruits and vegetables before eating to be sure not to be infected with toxoplasmosis (a parasitic infection whose agent is the protozoan Toxoplasma gondii, which may affect you and your fetus, which may include eye injury).

Avoid soft cheeses such as brie and camembert and blue cheese like Stilton cheese. All these cheeses are capable of transmitting listeriosis (a bacterial disease caused by Listeria mnocytogenes, which can cause premature births and miscarriages). We advise you to avoid the block when you are pregnant for the same reason.

Be sure to heat all the dishes already prepared, otherwise you can get listeriosis.

Also be sure to drink pasteurized milk or UHT milk, the harmful germs are destroyed in the latter. Recall that the UHT (Ultra High Temperature) is milk that has been heated above 140 ° C for 2-5 seconds and then cooled too quickly to destroy all microorganisms (eg bacteria).

Eat only boiled or scrambled eggs to avoid the risk of salmonellosis (bacterial infection due to enterobacteria like Salmonella causes diarrhea, fever, and abdominal cramps within 12-48 hours after infection).

Do not eat liver or liver products when you are pregnant because they are rich in vitamin A, which can be dangerous to the fetus.

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Pregnancy is not a contraindication to the practice of exercise and after delivery can be achieved outstanding enforceable in sports. We have several examples like the athlete Fanny Blankers Coen who won four gold medals at age 32 a mother of two children. Also, six of the fifteen athletes Noakes studied by Klaus and his world records set in 1961 after being pregnant. To recommend physical activity during pregnancy must be established a criterion of individuality.

You must have appropriate and complete medical evaluation by the obstetrician, who along with sports doctors take into account the age, occupation, obstetric history, the length of pregnancy, nutrition, fitness level and skills, preferences, provision, facilities and motivation available to pregnant women, essential to the programming of this year. It is recommended? No aerobic exercises, which uses various muscle groups as in the case of walking, jogging, swimming and stationary bicycle. Women who do weight lifting interest, they do contraindicated in a standing position and only limited to the upper or lower and very low birthweight.

Pregnant women who previously engaged in races they can continue to do, but lowering the speed with which previously performed and increasing rest periods during it. Is important to recommend that do not exceed their maximum physical capacity.

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During pregnancy significant changes occur musculo-skeletal systems, cardiovascular, respiratory, endocrine and metabolic systems to maintain a normal and optimal functioning of both the pregnant and the fetus. It recognized the importance of physical activity in humans for the maintenance of optimal health, the pregnant woman is excluded from these benefits. Given the normal changes of pregnancy, as well as those that occurred during exercise in pregnant women have an impact on different body systems.

Respiratory system

During pregnancy is a reduction of lung capacity due to the elevation of the diaphragm by the enlarging uterus displaces the abdominal organs upward. Read the rest of this entry »

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Sport and gymnastics for pregnant women

During pregnancy significant changes occur muscle-skeletal systems, cardiovascular, respiratory, endocrine and metabolic systems to maintain a normal and optimal functioning of both the pregnant and the fetus.

It recognized the importance of physical activity in humans for the maintenance of optimal health, the pregnant woman is excluded from these benefits. Given the normal changes of pregnancy, as well as those that occurred during exercise in pregnant women have an impact on different body systems.

Muscle-Skeletal System

Several changes occur, the production of hormones and weight gain, causing changes in the ligaments and joint mobility, to maintain and coordinate the center of gravity of the pregnant woman. Occurs a gradual increase in lumbar lordosis and pelvic rotation on the femur, thereby preventing a woman to go forward. As the balance becomes more difficult, especially when walking, it is necessary that your gear is more basic, with a shorter stride and more varied. Read the rest of this entry »

Once we know the causes, consequences and risk groups of osteoporosis, how to prevent it is almost obvious: take adequate nutrition with calcium-containing foods, exercises to avoid a sedentary lifestyle and, if the physical conditions do not permit, walking at a moderate pace only one hour per day. Also, do not abuse alcohol and snuff, as it is shown that there is a higher incidence of the disease in people who smoke or drink excessively.
If your doctor has already diagnosed with osteoporosis, meanwhile, should keep in mind that any excess your body may end up suffering a fracture. To avoid falling note the following tips:

• Free floor of obstacles that may trip over it, such as cables, carpets, etc..
• Put in the bathtub and rug pads to slip out.
• Make sure the home is well lit, especially in the areas where light does not come natural.
• Visit your eye doctor continued to keep their glasses, if use are out of the correct prescription. • Avoid high heels or slippery soles.
• Make sure the stairs have handrails.
• Monitor the positions and sudden movements.
• Be careful in the kitchen. Do not step on the wet floor and place mats near the sink and countertop to absorb water or oil usually falls.

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As general measures necessary to mention the diet rich in calcium and low in protein, abstention from toxic as snuff and alcohol, and exercise routine. When the diet does not ensure an adequate amount of calcium supplements should be administered, taking into account that calcium needs are about 1000 mg per day, and increase in pregnancy or menopause.

Vitamin D facilitates calcium absorption and utilization, so often associated with it is administered.
In the treatment of osteoporosis and its prevention, using drugs that decrease bone resorption. These include calcitonin and bisphosphonates. Estrogens, and selective modulators of estrogen receptors and raloxifene, used in postmenopausal osteoporosis, alone or associated with any of the foregoing.

Although theoretically the fluoride is a drug that can increase bone formation, bone appears to have produced a lower quality and therefore less resistance, so its use is not widespread and there are preparations available in Spain. Was recently introduced to treat a parathyroid hormone analog whose action is also stimulating bone formation, and is indicated for the treatment of postmenopausal osteoporosis.