You may start with this simple exercise beginning on your 7th month until you deliver your child. Here’s how:

• Before you do the exercise apply warm compress to each breast for 10 to 15 minutes to prepare your nipples and prevent it from cracks. This will also minimize any discomfort you may feel.
• Find a comfortable position while doing the procedure, you can do it standing in front of the mirror so you can see or you could sit down.
• Expose one breast and then gently press from the areola (the dark skin around your nipple) using your thumb and index finger, then lightly push upward your nipple and hold it a few seconds. Do these for at least 5 times and then repeat every exercise.
• Do the same procedure on the other nipple until they are upright.

Preparing early will save you the discomfort of breastfeeding and the frustration for you and your baby if it becomes unsuccessful.

Lisa Masterson, OB/GYN and host of CBS’ “The Doctors,” spoke a little about what is fact and what is fiction in this matter:

• It is recommended that you wait four to six weeks after a delivery to have sex. If there is an infection (or infections) you have to wait longer.
• Even if it is a C section, it is best to wait for that length of time to let the body heal.
• Many women experience pain during intercourse after having had a baby; this is true and is all the more reason to give the body time to heal.
• A decreased sex drive after childbirth is also normal due to the hormone and particularly when you are breast feeding. This is nature’s way of saying “you just had one, wait a while for the next one”. This is only temporary however and it is incorrect that it will never be as good as before.
• Also remember that breast feeding is not a form of contraception; you can fall pregnant even when you are breast feeding and not having your period.

When your life has become a series of feeding, burping, changing and yet more feeding, burping, changing, it seems to be difficult to find time to get some quality rest, leave alone find time to exercise.

However, researchers warn that if you don’t lose that pregnancy weight soon, you could be stuck with it for the rest of your life.

You may then be obese or overweight even 20 years after having had your baby!

Tracy Anderson, celebrity fitness trainer, offers pointers about how she went on to lose 60 pounds after her baby. She also helped actor Gwyneth Paltrow lose her post pregnancy weight.

Also nutritionist Elisa Zied offers interesting insight about pregnancy cravings and what can be done to allay them. The videos of experts offering practical pregnancy advice are available online at the CBS News website.

He follows an internal rhythm all his own, and nothing can parents do to change that at least to begin with. Some of these tips may just come in handy for sleep deprived new parents who feel like they never get any rest:

• Nap when the baby does. If the baby is taking a nap, hurry up and take one yourself. Yes there is a pile of dishes to be done and perhaps heaps of laundry, but prioritize here; being really tired and then doing some more work is only going to be counterproductive. You may find that even a short nap is able to recharge and revitalize you so that you regain energy enabling you to tackle chores with greater speed and enthusiasm.
• Make sure baby is fed, changed and comfortable before you take a nap. You are reasonably likely to get some uninterrupted shut eye if baby is less likely to wake up soon.
• Take turns with baby; it is only fair that one or other parent is not the only one burdened with baby duties. This way both get the rest that they need and deserve.
• If help is being offered don’t be too proud to accept it. Also don’t be too proud to ask when you need help!

Celebrity mom Kourtney Kardashian who gave birth just before last Christmas shares her tips for getting back in shape:

• Cut out the processed foods and items with high sugar.
• Eat fresh and healthy food, it even tastes better, she avers. Even items like frozen yoghurt tastes chemically to her, she prefers the fresher varieties.
• Make small diet changes for big differences: cut the creamy latte and replace it with an espresso shot.
• She has been eating produce such as salads, salmon and chicken. This would mean that she has found it beneficial to eat high quality protein food, which is low in fat.
• Kourtney is aware of the allure of her famous curves as well however and does not plan to lose them completely anytime soon. She actually loves the extra pounds she gained in the rear area during pregnancy. She is however doing squats to make sure the rear end is nice and toned.

Source: Indyposted

Postpartum depression

You may do everything right and still get the baby blues, and in some cases this can escalate to postpartum depression in which case it is important to:

1. Recognize the symptoms for what they are and get help. This can be a fairly serious condition if left untreated and can even impact the baby negatively.
2. It makes sense to join a support group where you can share stories and experiences, get and offer advice all of which can help a new mom feel that she is not alone. And it is not important to join an actual physical group; there are plenty of online forums that offer valuable support.
3. Ask for help. It’s OK to feel overwhelmed and unable to cope because of a new baby in the house and the extra physical and emotional demands that it places on a new mother. Ask friends or relatives for help; if required get paid help.
4. It is important to seek professional help such as counseling for postpartum depression; and not just wave it aside as just something that you have to take.
5. Lastly remember to enjoy your baby.  Many of us forget how much fun little babies are, how very entertaining and endearing; so take time to actually enjoy that gift of life that you hold!

Unfortunately, after giving birth, you not only take your newborn back home, but also the extra weight. One of the first things you want to do after giving birth is lose the extra weight and get fit. Fortunately, there are a number of easy ways you can get fit after having a baby.

1. Right after giving birth, you should not jump into a rigorous exercise routine. It is important to let your body recover to avoid injury. Any exercise routine should be mild such as taking walks with your new baby. There are jogging strollers available. As well, you should design a fitness routine around the needs of the baby as babies will have many needs such as feedings and diaper changes.

2. Start out with a short exercise routine such as 30 minutes each day during times when the baby is sleeping. It will be easier to stick with the routine. As well, it will often be easier to care for the baby if you create a home exercise routine such as working out to an exercise DVD or walking on a treadmill. Start out by trying to exercise 2 – 3 times a week and work up to exercising daily as you get stronger and feel more energizing.

3. Toning and firming muscles should be part of your daily exercise routine. Stretching, yoga exercises, push-ups, and sit-ups, are a great way to tighten flabby muscles. Start out with a few repetitions and increase the repetitions as you get stronger.

4. Breastfeeding is not only beneficial to your baby, but it is also a great way to drop the extra weight. You can burn about 500 calories when you breast feed. During this time, it is important to eat healthy and well-balanced meals.

Eat foods that are rich in antioxidants, vitamins, minerals, protein. Fruits, vegetables, fish, poultry, lean meats, and low-fat dairy foods are good choices. Try to avoid fried foods and foods that are high in calories and try not to overindulge. As well, drink plenty of water.

5. When exercising, it is important to give your heart and lungs a good workout. With an increased heart rate, your metabolism will increase, thus stimulating weight loss. You can start out with 10 minute cardio workout sessions and work your way up to 30 minutes. There are a variety of quality cardio machines such as a treadmill.

Although an increase in weight is part of pregnancy, it does not mean the weight has to stay after giving birth. Proper exercise and a healthy diet will go a long way in dropping the extra pounds.

As well, getting fit and losing weight are not just helpful for you, but financial experts include adopting a healthy lifestyle as part of their health insurance tips to helping people find and purchase affordable health insurance. Before engaging in any exercise routine, you should consult with your doctor.

It occurs immediately after child birth or within a few months thereafter and some cases may affect men as well. The chief characteristics of postpartum depression include:

• An inexplicable sadness may be experienced though everything has gone well and mother and child are healthy
• There could be feelings of fatigue even after having recovered from the physical stresses of childbirth.
• There could be insomnia as well as feelings of listlessness and disinterest in things
• Many women experience repeated crying jags that may be triggered by nothing at all or by seemingly innocuous things
• There is the feeling of general anxiety
• Appetite changes are also noted in some episodes of postpartum depression
• Many women experience a reduced libido and a lack of interest in sex
• There are feelings of irritability and anger

Although this is a real condition, it is often got given much credence and less than 20% of women who may have this condition, will seek professional help for it.

This time around, she says that she will not be as concerned about the impact a pregnancy will have on her figure. She admits to having had an extreme obsession with her figure and made her body the measure of her own value.

She managed to change her body in a number of ways and several times, but it was always impermanent, and did not last.

She stresses that being thin is not about being happy and that when she stopped trying to dominate her body, it became what she always wanted it to be!

So remember, to love and embrace your undoubtedly changed and altered body now that you have had a child.

If it is different now, accept and love the changes; wear your scars and stretch marks with pride and grace; they are a badge of honor!

Source: accesshollywood

It was found that physiotherapist guided exercises and a wellbeing education program was able to successfully combat the symptoms of baby blues. Of one hundred and sixty one women with post natal depressive symptoms studied, two groups were formed: the experimental group and the control group.

For 8 weeks the experimental group underwent parenting education as well as a special exercise regimen. The other group of women only got the educational material and did not undergo the exercise regimen.

The subjects were thereafter evaluated for psychological wellbeing using the Positive Affect Balance Scale, depressive symptoms using the Edinburgh Postnatal Depression Scale. This evaluation found that though both groups of women displayed depressive symptoms, the experimental group showed markedly better improvement of their symptoms. Symptoms were seen to be reduced by 50% among the experimental group.

So this evidently, is one more reason for the new mommy to start an exercise program after her baby’s delivery. Getting fit again may be the main one, but maybe you can beat the baby blues at the same time!

Source: Top News