Ladies, Top 3 Signs That Your Hormones Are Out of Whack!

As women, it is important for us to be in touch with our own bodies. The way we feel and the way our body reacts to things and situations actually reveal something about the state of our hormones. Hormonal imbalance is the cause of many women's health problems. Being able to spot the changes in our body, therefore, is of the utmost importance so that we can seek the necessary treatment or medical help.

Hence, these are the top 3 signs that indicate something is wrong with your hormone system:

You're Always Under the Weather

Depression is one of the most common symptoms of a woman's hormone imbalance. If you are always feeling tired and lethargic even after getting the required hours of sleep, or feeling particularly anxious or down for no particular reason, you may be suffering from depression.

Sleep Does Not Come Easy

A sudden onslaught of insomnia is a sure sign that something is wrong with your hormone system. If you have never had problems with sleeping and then all of sudden you are staying awake till the wee hours of the morning, it's time to seek your doctor's advice.

You're Losing Hair

Combing your hair and noticing strands and strands stuck between the teeth of the comb, or clumps that have fallen onto the floor is not a good sign. The two female hormones, i.e. estrogen and progesterone may be out of sync with each other, thereby causing this hair loss condition.

Ignorance is bliss, but it's going to cause you a lot of unnecessary discomfort and anxiety if you do not recognize these top three symptoms of hormone imbalance and find the appropriate help and treatment for the problem.

There are actually many more signs and symptoms that indicate this pervasive health problem in women. And thanks to the efforts of women's health care professionals, these type of information have been compiled and made easily accessible to every discerning woman.

So, in conclusion, these three signs indicating a possible hormone imbalance should be what all women ought to be on the lookout for: depression; sleeping difficulty; and hair loss.

Depression During Pregnancy - Mood Swings

Depression during pregnancy refers to the stress or strain which is caused due to the increase of hormone level in a woman's body resulting in mood swings , in particular the two main female hormones-estrogen and progesterone causemood swings during pregnancy. This is not a disease but a normal problem which can be treated through extra love, care and protection.

Is depression more common in women than in men?
Yes. Women are twice as likely as men to experience depression. The reason for this is unknown, but changes in a woman's hormone levels may be related to depression.

What are the symptoms of depression in women during pregnancy ?

If you're depressed, you may have some of these symptoms nearly every day, all day, for 2 weeks or longer:
- Feeling sad, hopeless and having frequent crying spells
- Feeling guilty, helpless or worthless
- Thinking about death or suicide
- Sleeping too much, or having problems sleeping
- Loss of appetite and unintended weight loss or gain
- Feeling very tired all the time
- Having trouble paying attention and making decisions
- Having aches and pains that don't get better with treatment
- Feeling restless, irritated and easily annoyed
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What causes depression in women during pregnancy ?
Depression seems to be related to a chemical imbalance in the brain that makes it hard for the cells to communicate with one another for example the improper level of serotonin in the brain can cause mood swings. Depression can also be hereditary, which means it runs in families.

In the days following the birth of a baby, it is common for some mothers to have mood swings. They may feel a little depressed, have a hard time concentrating, lose their appetite or find that they can't sleep well even when the baby is asleep.

How is depression during pregnancy is treated?
Depression can be treated with counseling, medicine or both. It's also important to take good care of yourself, to exercise regularly and to eat healthy foods. See the health tips below. Counseling alone may help if the depression isn't severe.

Some do's and don'ts when you're depressed
- Always ensure to talk with your loved ones, friends and family to avoid the feeling of isolation. Always seek the advice from your family doctor.
- Exercise balances the hormone and avoid mood swings. Example the level of serotonin in the brain can cause mood swings and can be balanced by doing yoga, aerobics etc.,
- Remember not to blame yourself for your depression. You didn't cause it.
- Suppress the discouraged feeling by keeping positive sign boards and try to do meditation to clear your depression.
- Do eat balanced meals and healthy food.
- Do get enough sleep. Some women sleep more during depression.
- Do take your medicine and/or go to counseling as often as your doctor tells you to. Avoid self medication.

Does depression affect my unborn baby?

Yes. It has been proved by many research that depression can affect the growth of the fetus. Mothers-to-be who are depressed during pregnancy are more likely to have babies sleep problem during their 18th month says O'Connor a research expert.

In his recent research, O'Connor says, follow others' research showing that mothers who report being stressed during pregnancy have children with higher rates of behavioral problems, as well as hyperactivity and anxiety.

How To Prepare Your Body For Pregnancy - A Mother's Guide

In getting pregnant, you just don't think about which sex positions will help you conceive effectively and successfully. More than body positions, you also need to pay attention to the physical condition of your body. You need to know how to prepare it in order to become pregnant.

First, you need to be attentive with what you eat. What you need are foods that can increase levels of fertility. Nutritious and balanced meals will not only be good in slimming down your waistline. These meals will also influence your menstrual cycle, ovulation and eggs. Foods that can help enhance fertility are unsaturated fats like olive oil, avocados and nuts. Eating such foods can help prepare the body for an imminent pregnancy.

Pay attention to your health problems that might be an obstacle or issue in pregnancy. Thyroid diseases, diabetes, ovarian syndrome, etc. can greatly affect the chances of conceiving. Natural treatments for these conditions must be considered. You should discuss with your doctor how the prescribed medications will affect your chances of getting pregnant healthily. Diseases that are sexually transmitted may also hinder pregnancy chances. STDs can make the fallopian tube blocked due to probable scarring.

You must also be able to lessen the amount of stress your body experiences. Stress can greatly interfere with the brain, which also controls and directs the ovaries to produce eggs on a monthly basis. Chronic stress can affect the menstruation cycle, ovulation phases and the egg hatching. There are lots of techniques that will help you reduce stress and increase your fertility levels.

Avoid unhealthy habits like smoking. Smoking per se does not only affect the mother and her baby during pregnancy. This cigarette habit can also have an immense impact prior to pregnancy. The blood vessels, including those leading to the ovaries, become constricted. This then results to quick loss of eggs. Early infertility can be caused by smoking.

Take folate or folic acid to prepare you for pregnancy. Folate can be difficult to obtain from your diet alone so taking folate supplements will be necessary. Taking folic acid will also help prevent defects in the neural tube such as Spina Bifda that is known to be among the common birth defects. Folate must be taken three months before conception. About 400ug of folate is recommended until the 12th week of being pregnant. Folate can be obtained from foods such as broccoli, spinach, asparagus, berries, beef and bran flakes.

Staying fit is also another great preparation for getting pregnant. Exercising will do much in improving fertility, but only if done appropriately. The body needs to be healthy in order to be prepared for conception. Exercise will promote proper blood circulation to all parts of the body, including your reproductive system. Exercise can also help reduce stress from every day events. It will help you to achieve better sleep, giving your body sufficient time to recover and recharge. Nevertheless, exercising more than how much you should can also degrade fertility. Running over 20 miles within a week can cause irregular menstrual cycles. If your present fitness workout is interfering with your menstruation, you need to lessen it and promote regular menstruation and higher level of fertility.

Vitamins To Get Pregnant - How The Sun Can Help You Get Pregnant

Vitamins to take when trying to get pregnant are important. Are there any vitamins to help one increase the probability of fertility and get pregnant? The American Pregnancy Association suggest that those who are trying to get pregnant should, at least three months prior, change the diet and also boost their vitamins consumption to ensure their bodies are as healthy as possible which in turn might have a positive affect on infertility.

Despite of the pros and cons reports of the dangers of skin upon over exposure to the sun causing skin cancer have made many people wary of spending too much time in the sun. However, it is the fact of the matter that human beings need the sun's rays for health and wellness and, believe it or not, play a part in lowering cholesterol levels and blood pressure.

It is important therefore that we shouldn't all get a sun phobia as the sun does plays a vital part in both our physical and mental welfare and a certain amount of time spent in the sun will do us a lot more good than harm.

Naturally, when the skin is exposed to ample sunlight, stimulated by UV radiation, the body makes vitamin D3, the biologically active form of vitamin D. 90 per cent of vitamin D in the body is produced by the skin.

However, the use of sunscreen blocks the ultraviolet radiation necessary needed to manufacture Vitamin D.

How much sunlight one's need? Well, by no means are you advised to sunbathe to the point of burning. It is best to sunbathe in the morning because there is much more beneficial ultraviolet rays in the morning, and by the time day hits, avoid the exposure of the sun as it has changed to be primarily infrared rays which is very hot and fierce to the skin.

If you're fair skinned, experts say going outside for 10-15 minutes in the midday sun-in shorts and a tank top with no sunscreen-will give you enough radiation to produce about 10,000 international units of the vitamin D. While Dark-skinned individuals may need up to three times as much as the skin has less ability to absorb UV-B rays.

"Enjoying the sun safely while taking care not to burn should help people strike a balance between making enough vitamin D and avoiding a higher risk of skin cancer," said Jessica Harris of Cancer Research UK.

Up until recently, the role of Vitamin D was primarily recognized for building strong bones and teeth. Scientists have also discovered the importance of Vitamin D to every organ and cell in the body - not just for bones and teeth. Scientists are beginning to link Vitamin D deficiencies with many health conditions, including depression, heart disease, insomnia, an overactive immune system, cancer of the pancreas, colon, breast and prostate as well as a vital vitamin that has been touted as being beneficial to improving fertility rates in both men and women.

Female Fertility and the Sun

Vitamins To Get Pregnant - Vitamin D - also appears to play a role in how estrogen acts in the uterus, particularly in regard to development of the lining. In fact when vitamin D levels are low, your uterus may not develop a lining sufficient enough to hold on to your embryo - which in turn frequently leads to very early stage miscarriage.

Astonishingly, Yale University School of Medicine study of 67 women who had problems conceiving and found that 93% of infertile women had overt vitamin-D deficiency and only a mere 7% had normal Vitamin D levels.

Nearly 40% of the women who had ovulatory dysfunction also had a clinical deficiency in Vitamin D. Therefore, it is easy to understand how important Vitamin D is to a woman's fertility. The correct amount of sex hormones in your body is vital to your overall well-being, otherwise you may suffer PMS, PCOS, and sadly, infertility.

"Of note, not a single patient with either ovulatory disturbance or polycystic ovary syndrome demonstrated normal Vitamin D levels; 39 per cent of those with ovulatory disturbance and 38 per cent of those with PCOS had serum 25OHD levels consistent with deficiency." quoted Dr Lubna Pal - the Director of the Program for Polycystic Ovarian Syndrome (PCOS) at the Yale Fertility Center.

Male Fertility and The Sun

Vitamins To Get Pregnant - Vitamin D - levels has shown significant positive correlation with the testoterone levels according to one of the study by Researchers at Medical University of Graz in Austria. The levels of the male sex hormone testosterone in men's blood rise accordingly with doses of Vitamin D.

It was found that men with at least 30 nanograms of vitamin D in every milliliter of blood had much highest levels of circulating or biologically active male sexual hormone - testoterone - than those with less. An hour of sunshine can boost a man's testosterone levels by 69 percent as well as men's Sex drive.

Testosterone is the most important male sexual hormone, mainly responsible for the development of the sex organs, the formation and maintenance of the typical male sexual characteristics, sperm production and the controlling of male desire.

In conclusion, it is obvious to understand how sun and how important Vitamin D is to both male and female fertility. The correct amount of sex hormones in your body is vital to your overall well-being, otherwise you may suffer PMS, PCOS, low sperm count and sadly, infertility. Hence, couples struggling to conceive should consider getting out in the sunshine more often.

Breast Intentions

The strength and ubiquity of the 'breast is best' message in New Zealand means there is greater awareness than ever of the benefits of breastfeeding, increasingly advocated as the risks of formula feeding.

However, women remain unsupported in their choice to breastfeed, from work policies and a lack of timely information and support, to family attitudes and perceptions of a "good baby" as one which sleeps through the night and therefore requires slowly digested formula to do so.

The conflict between the lactating and revered sexual breast in Western society means that while the media is awash with images of 'boobs', public breastfeeding is taboo. A 2009 study found that 36 per cent of Australians said breastfeeding was unacceptable in a cafe or at work. Jennifer James of RMIT University, which conducted the study, said "Part of the issue why young mothers wean their babies too early is societal pressure and isolation from other mothers experiencing the same difficulties."

The result is that many women do not establish breastfeeding, the trauma of which is then compounded by the censure faced when bottle feeding.

In recognition of the experiences of these mothers, Christchurch based counsellor Karen Holmes, is launching a counselling service specifically for "unvalidated grief" around women's breastfeeding experiences.

Holmes explains: "This is something which is just never talked about, but for many women giving up breastfeeding is a very real loss which impacts their lives. It may never be acknowledged as grief - not by others and not even by themselves." This grief therefore expresses itself in other ways, for example through anger at breastfeeding mothers or feelings of resentment at being let down by the health system.

Holmes offers counselling to those impacted by infant feeding grief, trauma or related concerns, including mothers and those who find themselves with issues in their work with mothers. Counselling could be historical, for example with grandmothers, as well as for contemporary issues. In addition to grief from not establishing breastfeeding, it can also arise when a child weans unexpectedly.

Mother of three, Charlotte, comments: "I breastfed my eldest for 23 months. I couldn't breastfeed my middle son and I had to bottle feed, it caused me a lot of negative psychological stress for a while, and I got it into my head that he didn't love me. My third son I breastfed for just over 6 months, then he decided he wasn't interested anymore and preferred food and a bottle. This was a bit of a shock at first."

Infant feeding issues may also arise in pregnancy. For example, one mother who had an eating disorder when younger, had recurring nightmares throughout her pregnancy that she would be unable to feed her baby.

University of Albany evolutionary psychologist Gordon Gallup believes the grief a mother may experience also operates at the level of biology, commenting: "For most of human evolution the absence or early cessation of breastfeeding would have been occasioned by miscarriage, loss, or death of a child. We contend, therefore, that at the level of her basic biology a mother's decision to bottle feed unknowingly simulates child loss."

A study of 50 mothers conducted by Gallop showed that those who bottle fed scored significantly higher for postnatal depression than breastfeeders.

Feelings of loss at not breastfeeding may be compounded by guilt, and also rejection by having felt undermined by questions when attempts at breastfeeding were underway.

Holmes spent ten years as a La Leche League (LLL) leader and observed that much of the meetings were devoted to discussions about addressing challenges from others toward breastfeeding women. For example "are you sure you've got enough milk", "that baby's got you wrapped around it's little finger", and assumptions about the duration of breastfeeding and the need for supplementation from formula.

Anthropologist Sheila Kitzinger in Ourselves as Mothers (1992) stresses the importance of self-belief when she writes: "The firm expectation that (women from traditional cultures) will breastfeed successfully is much more important for a mother than any specific breastfeeding practices... women can breastfeed under apparently impossible conditions if they are convinced that they will be able to do so."

Breast vs Bottle Polarisation

The polarisation of breast versus bottle hurts mothers and the women at the frontline of breastfeeding promotion. Holmes comments: "There appears to be this big division between breast and bottle feeding, but there are multi-causal factors with infant feeding in Western culture today including historical, cultural, familial and political. In a culture that often wants to point the finger in one direction, in reality it serves no one to do this. I believe we need an honest look at where we are to acknowledge that the two camps have much in common."

Holmes continues: "I think we need to appreciate that all women go through the same ringer when making decisions about feeding their babies - a successfully breastfeeding mother could have had endless struggle, undermining and interference to get to that point, just like a formula feeding mother. But yes, the breastfeeding mother's trauma may be alleviated by her eventual success."

Holmes herself experienced problems breastfeeding so knows first hand what women may go through. Holmes said she wanted to breastfeed her now grown-up daughter for economic reasons and because "it gave me an excuse to be close to my baby", a poignant testament to the independence expected between mothers and infants in Western society.

During the first few days of her daughter's life, and having difficulty feeding, Holmes was "constantly questioned" as to whether her baby was getting enough breastmilk and was "eventually worn down", and gave her baby formula. She then overheard someone saying of her "they just don't try very hard these days do they". However Holmes persevered, and with help from an LLL breastfeeding counsellor regarding positioning of the baby, she went on to breastfeed until her daughter was three years old.

The breast versus bottle debate has lead to an emphasis on breast pumps, by viewing breastfeeding through a bottle feeding lens and equating breastfeeding with breastmilk. However the use of breast pumps are linked to a decrease in milk supply and therefore negatively affect breastfeeding outcomes.

Carol Bartle, coordinator of the Canterbury Breastfeeding Advocacy Service, comments "Breast pump marketing implies that all women need a breast pump to breastfeed, and the only pressing issue is finding out "which pump is right for you". However seductive the pump marketing messages are, with their impressions of the modern mother's need to get away from her baby, fathers' need to give bottles, and images of attractive women with their backpack and pump, the reality of pumping is that of a complex and time consuming practice that is hard to maintain. I have yet to meet a woman who enjoys pumping but have known hundreds who love to breastfeed once they have established breastfeeding".

Bartle, who has 30 years' experience working in neonatal intensive care, where women try and establish their milk supplies using breast pumps, continues: "Many pumps are inefficient and do not remove milk effectively enough to maintain milk supply. Women who give breastmilk to their babies in bottles, and do not put their baby to the breast at all, are at the highest risk of serious milk supply problems."

This observation is confirmed by a 2009 study from Stanford University School of Medicine, California, which found that "pump suction alone often fails to remove a significant fraction of milk as more can be expressed using manual techniques". So to ensure pumping is done effectively, and the milk supply is maintained, pumping needs to be done in combination with hand massage techniques. Something few women are aware of.

Barriers to breastfeeding

It is very clear that women should not take sole responsibility for their breastfeeding experiences. Holmes identifies that grief issues "depend on self-image and expectations", so that when women are given unrealistic ideas of breastfeeding and at the same time undermined on the way to achieving breastfeeding, the grief and sense of failure can be significant.

New Zealand's National Breastfeeding Advisory Committee (NBAC) in its 2008-2012 national plan for breastfeeding detailed a list of 13 Social and environmental barriers to breastfeeding. These included the perception that artificial feeding enhances the father's opportunities to bond with the infant, attitudes that make breastfeeding embarrassing or uncomfortable for the woman, societal expectations about the acceptable duration of breastfeeding, a culture that portrays bottle-feeding as normal, and returning to work, by choice or through financial necessity.

The World Health Organization (WHO) says that "virtually all mothers can breastfeed, provided they have accurate information, and the support of their family, the health care system and society at large".

These sentiments are reinforced by the pro-formula backlash, for example the book Bottle Babies by Adelia Ferguson (1998), which catalogues letters from bottle feeding mums - many of which are a testament to a fundamental lack of support around their breastfeeding experiences.

Holmes comments: "Many bottle feeding mums feel extremely traumatised by their persistent efforts to breastfeed to the point where they will not ever try again with subsequent babies. Sadly much of this experience is due to inaccurate breastfeeding information. However, there are successful breastfeeding experiences after some extreme circumstances. This is done knowing how breastfeeding works and that others have done it successfully."

In 2008, the UK's Scientific Advisory Committee on Nutrition said of the latest Infant Feeding Survey in 2005 that "The reasons mothers gave for abandoning breastfeeding suggest that relatively few mothers truly chose not to breastfeed. Three-quarters of breastfeeding mothers... said they would have preferred to breastfeed for longer had they been able. These findings suggest that most women who start to breastfeed are committed to it but stop because they encounter problems and find that skilled support is not readily available."

In recognition of this, the Canterbury Breastfeeding Advocacy Service provides not just information about breastfeeding but practical support in the form of networks between health care professionals, local groups and mothers. Bartle comments "We are trying to shift the culture to one that supports and protects breastfeeding women, rather than just promoting breastfeeding without support structures in place to really make a difference. For example, I have just been working with a mother who said that the most useful assistance she could have received while trying to establish her preterm baby on the breast after going home from the hospital, was home help."

Meanwhile, commenting on the national situation in New Zealand, outgoing LLLNZ Director Barbara Sturmfels, says: "Legislative changes to improve conditions for breastfeeding mothers in the paid workforce, a public advertising campaign to promote breastfeeding in public, and support for the implementation of UNICEF's Baby Friendly Initiative in New Zealand are some of the ways that the government is seeking improvements in breastfeeding rates through institutional and societal change."

Many problems need not prohibit breastfeeding were they seen as part of the breastfeeding journey and if consistent support and information were on hand in the crucial first days and weeks. Denise Digman in Breastfeeding in New Zealand: Practice, Problems and Policy (1998), says the medicalisation of breastfeeding has detracted from "perceiving the range of physical sensations and difficulties experienced while breastfeeding as part of the normal spectrum of events". This is echoed by NBAC which talks of "insufficient knowledge about the normal course of breastfeeding, including common problems and the solutions".

Holmes gives an example from her own life to illustrate this point: "In her first weeks, my youngest daughter was putting on very little weight and this was of concern to the Plunket nurse. I explored what factor might be creating the problem and discovered a cowsmilk intolerance. As soon as this was eliminated from my diet her weight gain improved. Without this knowledge, this could have turned into a safety issue."

New Zealand's breastfeeding rates compare favorably with those of other developed nations. Different countries measure the rates in different ways and for different years, but for a broad comparison, rates for exclusive breastfeeding are: New Zealand 2008 16% at 8 months; Canada 2008 14.4% at 6 months, Australia 2007 14% at 6 months, USA 2006 13.6% at 6 months, UK 2005 less than 1% at 6 months.

However seen globally, it is clear the impact Western values may have on breastfeeding. WHO recommends that infants be exclusively breastfed for the first six months and for breastfeeding to continue "up to two years of age or beyond".

The top 5 countries for exclusive breastfeeding at 6 months (Unicef 2008) are Rwanda 88%, Kiribati 80%, Sri Lanka 76%, Solomon Islands 74%, and Peru 69%. At aged 20-23 months, Sri Lanka, Burkina Faso, Ethiopia, Bangladesh and Nepal all had breastfeeding rates of over 80%, with Nepal at 95%.

In New Zealand, rates for Maori and young mothers are much lower than average, and Maori currently have the lowest exclusive breastfeeding rates in the country. This is also a hallmark of Western society: As Glover et al explain in Maori Women and Breasfeeding (2008) "Beliefs and practices introduced to Maori by European immigrants to New Zealand have supplanted Maori infant feeding practices". The report therefore recommends that "promotion of breastfeeding to Maori should focus on re-establishing breastfeeding as a tikanga (right cultural practice)".

As well as Karen Holmes new counselling service, Christchurch is fortunate in having the Young Parents' Breastfeeding Group Whangai U "Matua Puhou". Headed by public health advocate and breastfeeding peer counselling administrator Susan Procter, the group has over 20 regular members and meets regularly to support breastfeeding families where the mother is aged under 25.

Procter comments: "The impact the group has had is enormous, both in terms of breastfeeding success and also in giving several of the mums a passion and motivation to apply to enter the health care professions to advocate for breastfeeding and to support other young mothers."

Breastfeeding as Patriarchy

A further irony of the breastfeeding debate is that when a mother does successfully breastfeed, she is likely to be censured if she continues past an arbitrary cut off point of a few weeks or months.

Part of the problem is that motherhood, the archetypal female domain, is accused of becoming a patriarchy with male values overlaid upon it. For example the reverence of science over instinct, of experts over the mother's voice, and of consumer products over the mother's body. This is particularly relevant with the medicalisation of birth, with the rising number of cesarean sections impacting negatively on the establishment of breastfeeding.

Dr Truby King is a controversial example of the mothers' expert, having founded New Zealand's Plunket Society in 1907 "to help the mothers and save the babies" and the Karitane Product Society (KPS) in 1927, which consolidated King's production of infant formula.

Linda Bryder says of King in A Voice for Mothers (2003) "The diagnosis of the problem and the solutions put forward were the same everywhere: mothers were ignorant of the correct methods of child-rearing and needed to be educated". Meanwhile Sheila Kitzinger claims that King "Destroyed women's confidence in breastfeeding and made loving mothers feel inadequate and guilty."

One hundred years later, that charge was still being leveled at Plunket for the promotion of scheduled feeding, based on the digestion time required for formula, rather than for quickly digested breastmilk. The emphasis has shifted recently with Plunket advising that "your baby may wake wanting frequent feeds. For breastfed babies these feeds are important to help establish and maintain breastfeeding". However the organisation remains out of step with international WHO guidelines by recommending breastfeeding only "until they are at least 1 year or older".

Plunket's controversial partnering of breastfeeding promotion with corporate interest through King's formula production, continues today with Wattie's sponsorship of Plunket. Wattie's promotes Nurturebaby formula and markets "Stage 1" baby foods for "4-6 months onwards", in conflict with WHO's recommendation of "exclusive breastfeeding for 6 months" and Plunket's recommendation of "breastfeeding exclusively until around 6 months". The Plunket logo appears on the packaging of Wattie's Stage 1 foods, giving the perception that Plunket endorses feeding solids at 4 months, despite the clear conflict with Plunket's own policy. The presence of the Plunket logo also gives the impression that Plunket is endorsing that particular brand of baby foods above both competitive brands and baby food prepared at home.

The patriarchal legacy remains a tangible presence for women, their partners and families today. Holmes comments: "Progressively, women were told that their instincts, their feelings and everything else they may have previously believed were wrong and they needed to listen only to the experts if they wanted their babies to live. This creates internal conflicts which may become problematic, especially the thought that something must be wrong with a woman as mother."

Holmes continues "It is with this that I want to work, for example validating grief, feelings, impacts. Helping women to understand what creates these conflicts and giving them permission to feel what they feel. I would hope also that in doing this women may regain a sense of their own wisdom and feel empowered to make informed choices."

Holmes stresses that the understanding and support of fathers is a crucial part of this process. Holmes comments: "Breastfeeding is a human issue, not a women's issue. Men have a valuable and active role in supporting women to breastfeed and in protecting it." This is reinforced by Sturmfels who says "Informed and skilful mother-to-mother support can really make a difference. A new mum needs the love and support of her partner and family."

Holmes concludes: "What is most important is that all mothers are honored in their experiences around infant feeding. That mothers feel supported, valued and confident in their own ability as a mother."

Coverage and Other Important Details of Family Health Insurance

Ones health is almost compared with weather, which is never predictable. The healthiest person may one-day cramp to such an extent that they pull an enormous demand of money and pose many economical problems to the family. So deciding on a well contributing insurance plan would always help at times of need. The two main categories of family health insurance would be as follows...

1. Indemnity family health insurance plans (reimbursement plans)-This would allow the user to choose their own medical practitioner


2. Managed care family health insurance plans -This applies to only selected medical practitioners and not mapped to every medications too.

• HMO-Health Maintenance Organizations


• PPO-Preferred Provider Organizations


• POS-Point of Service Plans.

The coverage would include medication, drugs, treatment, diagnosis, maternity care, vision care, audio aid, mental health benefits, Hospital expenses of room bed and other accessories, surgical expenses of surgeons fees, consultation expense. These health insurance plans also offer other allowances such as co-payment for consulting doctor regularly at least monthly once, deductible amount that are spent annually on medications, coinsurance. One must consider few issues before getting into this type of insurance,

• What is the waiting period of the plan you select?


• Does the insurance company has good reputation?


• What are the co-pay, co-insurance, deductibles on that plan?


• Does the health insurance plan offer full coverage to all the family members?

Decide whom you are about to add to your group health insurance policy and enroll after deciding. This would be helpful when you decide over offers and services they provide according to the members you chose. Remember one cannot add any member just in the middle of your investment scheme exception being a newborn kid in your family. This would pose lot of complications in your health insurance plan. If you want to move away from one plan to another be sure about your families financial status and check the coping up capability. Compare various health insurance quotes made free by many insurance providing companies. This would be the best way to analyze and check out the most feasible policy. Than individual insurance, health insurance would be better at cutting cost with the widest coverage for your entire family. Always keep in mind that individual insurance favors the company and group health insurance plan favors the insured. Hence it is better to rely on family health insurance rather than individual insurance. Some of the available options for you to choose would be,

1. Short term family health insurance


2. Private companies family health insurance


3. Group family health insurance

Exercise and Pregnancy - 70 Things Every Pregnant and Non-Pregnant Woman Should Know

The following are 70 things every pregnant and non-pregnant woman should know about exercise and pregnancy in general:

1. Myths surrounding exercise and pregnancy:

Exercise during pregnancy was thought to cause miscarriage, hormonal imbalance, over-stressing of the joints, redirecting blood flow away from the fetus, to the muscle, overheating the fetus, uterine bleeding, displacement or rupture of the placenta, entangled umbilical cord, breech position, increase risk of c-section, high blood pressure, abnormal genes in the baby, growth retardation, meconium-stained amniotic fluid, premature labor, prolonged labor, fetal distress, still birth, low birth weight, low apgar scores, difficulties for the baby after birth, and difficult maternal recovery after birth.

2. How the myths came and went:

Many of the myths, about the effects of prenatal exercise, were perpetuated by both the fitness and medical community out of fear and ignorance. Such myths have been dis-proven by modern medical research.

3. How exercise affects the woman's fetus:

Currently, all medical studies point to positive effects on the fetus as a result of exercising throughout the pregnancy. There are less complications during pregnancy when exercising. The woman's fetus becomes tougher, leaner, and more able to adapt and handle stress.

4. Roles of pregnancy hormones:

The following are the six hormones that are produced during pregnancy and their roles: Relaxin, is a hormone that relaxes and softens the cartilage and ligaments that support the joints to prepare the body for an easy pregnancy; Androgen, is a hormone produced in men, and helps to give the pregnant woman more strength, energy, and sex drive; Progesterone is a hormone that supports the growth of the fetus, uterus, breast, and even speeds up the metabolism. Progesterone also is responsible for fat accumulation to cushion the uterus and storage during the first and second trimester; Estrogen is a hormone that works with progesterone to maintain the pregnancy. In pregnancy, estrogen makes the uterus more elastic, softens the joints, retains fluid, and increases the size of the breast; hCG, human chorionic gonadotropin, is a hormone produced by the placenta to stimulate the ovaries to produce estrogen and progesterone; Insulin, a hormone that permits glucose to enter the muscle cells, can cause hypo or hyperglycemia in a pregnant woman if blood sugar levels are not maintained with a proper diet.

5. Diastasis Recti:

Diastasis recti (abdominal separation) occurs when the abdominal muscles are stretched out, as they are in pregnancy. Diastasis is the space in the mid abdominal region. Such separation generally occurs in the second or third trimester and is painless.

6. Dizziness and faintness in pregnant women:

When a pregnant woman feels dizzy or faint, it is usually due to poor circulation. This poor circulation may be caused by blood pooled into the legs from lying in the supine position or standing for an extended period of time.

7. Dizziness alleviation:

Use the legs to help pump blood around by moving around or walking. Remember to eat often and do not go more than four hours without having something to eat.

8. Primary reasons not to exercise during pregnancy:

The ACOG recommends that women who are pregnant, should not exercise if certain conditions or risk factors are present. Such factors include cardiac, vascular, pulmonary, and/or thyroid diseases. Other contradictions include diabetes, seizure disorder, obesity, hypertension, anemia, and problems with the back, joints, and/or muscles.

9. Pregnancy induced hypertension:

A woman who suffers from pregnancy induced hypertension is in a high-risk pregnancy and should not take part in a regular exercise program. Some light exercises and slow-moderate walks may be performed.

10. Best method for a pregnant woman to measure exercise intensity:

Due to the fact that the resting heart rate of a pregnant woman can rise up to twenty beats per minute over normal levels, measuring exercise intensity with heart rates will simply not work. The rate of perceived exertion should be used to measure exercise intensity because it involves listening to one's body and is easy to use.

11. Ten workout guidelines for beginners:

1. Start slowly and gradually increase exercise intensity.


2. Consult with a doctor, and get written permission before beginning any exercise program.


3. After each workout, cool down and stretch slowly and carefully.


4. Listen to your body and change the program as you see fit.


5. Move your legs and walk around between exercises.


6. Do not exercise in hot or humid weather.


7. Practice proper posture, alignment, and muscle control.


8. Avoid interval training.


9. Get a complete physical before you start any exercise program.


10. Do not exercise at altitudes of 8,000 ft or higher.

12. Benefits of strength training during pregnancy:

Strength training will improve muscle tone and strength. The added strength can aid in carrying the added weight of pregnancy, improve stability, balance, energy, sense of well-being and self-esteem. The threshold for pain will also be improved.

13. Popular sports and activities pregnant women should avoid:

Gymnastics, roller skating, snowboarding, softball, soccer, and volleyball.

14. Three basic exercises to include in an exercise program:

Kegels, Abdominal Pulses, and Pelvic Tilts.

15. How to do Kegels, Abdominal Pulses, and Pelvic Tilts:

Kegels- Visualize the pelvic floor muscles, starting at the anus. Squeeze the muscles around the anus tightly. After a few times, focus on the sphincters around the opening of the vagina. Squeeze them tightly and then relax. Then squeeze and pull the perineum in and up, holding as long as possible before relaxing. Remember to exhale as you squeeze and pull up, and inhale as you release.

Abdominal Pulse- Begin by sitting on the buttocks with the legs crossed up against your wall or bed. Inhale and let your lungs expand with air. Relax the abdominal muscles. Exhale and contract the abdominal muscles tightly by pulling them in. Repeat for ten to fifty repetitions for two sets.

Pelvic Tilts- This exercise can be performed supine, standing, seated, side lying, on all fours, or on a ball. Begin by sitting on the ball and walking forward, rolling with it until the shoulders and head are resting on top of the ball. Pull the abdominal muscles in and contract your glutes as you tilt your pelvis forward to round the lower back and exhale. Perform ten repetitions for two sets.

16. Three exercises to help pregnant women stretch the lower back:

Pelvic Tilt, Cat Stretch, Opposite Arm and Leg Raise.

17. Physical and psychological effect of confined bed rest:

After just twenty-one days of total bed rest, the body deconditions by twenty-five percent. Psychological effects include depression, anxiety, low self-esteem, and a negative mentality.

18. Not confined to bed rest, but still considered high risk:

Chronic hypertension, thyroid, cardiac, vascular, or lung disease, fetus in the breech position, anemic, and a mother carrying twins.

19. How posture, stretching, relaxation, breathing, and yoga are beneficial:

Practicing good posture will decrease the strain on the musculoskeletal system. Yoga and stretching lengthen the muscles, improve posture, and aid in relaxation. Breathing techniques help to expand lung capacity, helping to offset the pressure of the growing uterus on the lungs.

20. Advice for women experiencing neck and shoulder pain:

Strengthen the upper back and neck; Stretch the chest; Stretch the neck forward, to the sides, and in half-circles from one shoulder to the other; Use a firm mattress; Wear a bra at night; Get neck and shoulder massages; Use hip mobility exercises; For severe pain, walk with crutches until pregnancy is over.

21. Five yoga positions a pregnant woman may want to avoid:

Avoid shoulder stands, down dog, back bends, plow pose, and seated forward bends.

22. Diaphragmatic breathing:

Sit comfortably in a chair while holding the belly button with both hands. Breath in and concentrate on slow inhalation, letting the chest and abdominal cavity fill with air. Expel the air out slowly, and feel the abdomen deflate.

23. Possible result of women having very low body fat before and/or during pregnancy:

If a woman has very low body fat before and/or during pregnancy, her estrogen production may decrease, which could cause infertility or even miscarriage. If fat is extremely limited, the mother will use protein sources for energy and that can inhibit the proper development of the baby.

24. Weight gain distribution of 24-28 pounds in a pregnant woman:

Forty percent of the weight gain is accounted for by the fetus, and the other sixty percent is from maternal change. Most of the weight that is gained is extra water. Much of the necessary maternal fat gain is deposited internally and externally in the pelvic and abdominal region during the first trimester. The baby will accumulate its own fat and fat cells during the last ten weeks of pregnancy.

25. Morning sickness:

Morning sickness is a physical reaction to the hormonal influx and other changes your body is experiencing. This may increase estrogen levels and, in turn, increase sensitivity to certain smells which may cause nausea. A high intake of complex carbohydrates and protein can help decrease nausea. Eating smaller meals more often will also help and vitamin B6 has been shown to alleviate morning sickness.

26. Why a pregnant woman should avoid hair coloring and chemicals:

It is important that pregnant women do not use hair coloring and other chemicals because they can be toxic to the unborn baby. Do not inhale or let chemicals touch the skin.

27. Suggested servings of water when pregnant:

A pregnant woman should drink at least 10 cups of water throughout the day because dehydration can increase body temperature, slow blood and nutrient flow to the baby, and cause premature labor.

28. Most important vitamin to stock up on before conceiving:

Folic acid is the most important vitamin to stock up on before conceiving. The body needs to have enough folate in storage before implantation of the fertilized egg in order to prevent spinal and brain deformations called neural tube effects.

29. Reconsidering consumption of milk as part of an everyday diet:

Milk, non-fat or full fat, it may exacerbate and/or contribute to a variety of problems, such as heart disease, cancer, arthritis, migraines/headaches, allergies, colds, asthma, ear infections, thyroid and metabolic problems, behavioral problems, skin problems, fluid retention, bloating, abdominal cramps, and osteoporosis.

30. Five benefits of exercising during pregnancy:

Exercise, during pregnancy, increases blood volume, heart chamber volumes, maximal cardiac output, blood vessel growth, the ability to dissipate heat, and the delivery of oxygen and nutrients to the tissues.

31. Bone density, muscle tone and ligament integrity during pregnancy:

During pregnancy bone density is maintained and ligaments relax while changes in muscle function are unclear.

32. Several early pregnancy issues:

Several early pregnancy issues include miscarriage and congenital defects. Miscarriages are basically spontaneous abortions of the fetus and are common. Congenital defects are due to abnormal development of the placenta.

33. Steps to avoid miscarriage:

Stay hydrated, eat multiple meals throughout the day, and exercise regularly.

34. How exercise affects fertility:

Exercise has not been shown to decrease fertility in women, but actually slightly increases fertility.

35. Physiological effects of beginning an exercise program during pregnancy:

Starting a regular fitness program during pregnancy increases birth weight unless the volume of exercise is very high. Starting exercise in the second month reduces birth weight and newborn fat mass, but only if exercise intensity and frequency are very high.

36. Regular exercise and premature birth:

Continuing a regular, vigorous exercise throughout pregnancy does not increase the incidence of either membrane rupture or premature birth.

37. Active pregnant women vs sedentary:

Women who exercise tend to be leaner both during and after the pregnancy and recover faster than sedentary women.

38. Can women continue exercise throughout pregnancy:

Yes, women can continue to exercise throughout their pregnancy and in fact should, but if exercise is suddenly stopped mid or later in pregnancy the baby could become "fatter" than normal babies. This should not happen if regular exercise is continued for the entire pregnancy.

39. Psychological benefits of exercise for pregnant women:

Pregnant women who exercise regularly tend to maintain a positive attitude about themselves, their pregnancy, and their soon to be labor and delivery.

40. Positive points to implement:

Remember that you will come out of your pregnancy leaner than most sedentary women if you continue to regularly exercise throughout the pregnancy. Not only that, but your baby will be stronger, leaner, and more able to adapt to its surroundings if regular exercise is continued throughout pregnancy.

41. Four big contra-indications to exercise:

The big four contra-indications to exercise are injury, disease, pain, and bleeding.

42. Spontaneous patterns of exercise performance after birth:

There were many active women who resumed exercising within the two weeks following the birth of their child. Many of these active women, within the first year after birth, returned to their formal pre-pregnancy fat levels and even exceeded pre-pregnancy exercise performance levels. It is okay to exercise after pregnancy if it does not hurt or make the women heavily bleed.

43. Key points for exercise during the first six weeks after birth:

The woman should exercise 3 or more times a week; all exercises should feel good and enhance her sense of well-being; adequate rest is essential.

44. Key rules for exercise after pregnancy:

Be sure that the amount of exercise is enough, but not too much; be sure that the exercises feel good; pay attention to the little things; do not chart your performance progress; do not ignore fatigue or pain.

45. Three "absolute contra-indications" to exercise after pregnancy:

Bright red bleeding that last for several hours. If it hurts anywhere then stop, and breast infection or abscess.

46. Instructions and safety concerns for both the mother and baby:

Focus on monitoring performance, well-being, and the growth and development of the baby. One concern is milk production and can be used as an index for monitoring the growth and development of the baby.

47. How exercise has been proven to be a stress reliever:

Just taking walks on most days of the week can elevate your mood and prepare your body for the changes that occur in pregnancy. Other aerobic activities also relieve stress.

48. Stability:

Stability is the capacity of the body to maintain or return to a state of equilibrium. Exercising before, during, and after pregnancy helps to improve stability.

49. "Move from the core"

The phrase "move from the core" refers to when the deep muscles of the spine and the abdominal muscles that support the spine react quickly to the changes in movement which respond first in keeping the spine aligned.

50. Why the kegel exercise is important for the expecting mother:

Kegel exercises help to strengthen the pelvic muscles, which in return help to prevent urine leakage during and after pregnancy, as well as restoring muscle tone after delivery. If a pregnant woman should avoid strengthening the pelvic floor muscles, she may experience bowel and bladder incontinence problems later in life. It is for the above reasons that kegel exercises are the most important exercises a pregnant woman can ever do.

51. Why blood pooling is dangerous and what can be done:

Blood pooling is dangerous, because it shifts blood flow away from the internal organs and puts additional stress on the heart, causing less oxygen to travel to the brain and the fetus. This could cause pregnant women to feel faint or even pass out. To avoid blood pooling, it is important that the legs are in motion when not exercising to increasing blood flow back up to the heart. An effective cool-down helps to reestablish circulation and prevent blood pooling.

52. Four common changes during early pregnancy:

1. The pregnancy hormones tend to slow the digestive system.

2. The pressure from the enlarged uterus relaxes the pelvic floor muscles.

3. Emotions are affected by the new pregnancy hormones.

4. The growing uterus puts pressure on the diaphragm.

53. How a pregnant woman can reduce the incidence of nausea:

The incidence of nausea can be reduced by doing the following: Eating small, frequent meals throughout the day which will help prevent over-distending of the stomach while providing the much-needed nutrients; take prenatal vitamins with evening meal so, if they upset your stomach, it is while you sleep; keep crackers by the bedside to snack on in the morning; eat calcium-rich foods; suck on ice cubes; sniff or suck on lemons; wear a sea-band; place three fingers on your right hand on the inner aspect of your left wrist with the ring finger of the right hand directly over the wrist and hold firmly.

54. Reducing constipation during pregnancy:

Constipation and eventually hemorrhoids are caused by the increase in progesterone which slows the digestive tract. Drinking eight to ten glasses of water a day along with eating high fiber foods should help relieve constipation. Exercising also helps to relieve constipation.

55. Steps to take to reduce leg cramps during pregnancy:

The primary cause of leg cramps in pregnant women is slowed circulation, calcium deficiency, and consuming too many carbohydrate drinks. For leg cramps at night, place a pillow between the knees to help improve circulation. For calcium deficiency caused cramps, be sure to consume adequate amounts of calcium in your diet or take a calcium supplement. Vitamin C may also help to prevent leg cramps. If you feel cramping, flex the foot of the affected leg so the toes point toward the head. If cramping persist or is hot to touch then seek medical advice.

56. Three tips to help reduce water retention during pregnancy:

1. Avoid ingesting large amounts of sodium.

2. Perform ankle circles throughout the day.

3. Whenever possible prop feet up on a chair or stool.

57. Pregnancy gingivitis and how it can be avoided:

Pregnancy gingivitis is when the gums swell and bleed which may lead to infection and discomfort. To prevent gingivitis brush your teeth at least twice a day with a soft nylon brush. It is ideal to brush after every meal and before bed. See your dentist at least twice during the pregnancy for checkup and cleaning.

58. Importance of diaphragmatic breathing for the expecting mother:

Diaphragmatic breathing stimulates the parasympathetic nervous system, which calms the body. The more relaxed the women is during labor and delivery, the less discomfort she will experience.

59. Nostril breathing and its benefit:

Nostril breathing is the process of breathing through one nostril for up to five cycles at a time to help aerate the sinuses and bring balance into both sides of the nose.

60. Optimal range of weight gain during pregnancy:

The general guidelines recommend that a pregnant woman gains 25 to 35 pounds during pregnancy. The preferred scenario is that you gain about 4 to 6 pounds the first trimester, 11 to 15 pounds the second trimester, and 11 to 15 pounds the third trimester.

61. Average amount of Calories a healthy pregnant woman should consume:

The average amount of calories a pregnant woman should consume is around 1800 Calories. Active women who exercise an hour or more a day should consume 2400 Calories. Calorie intake should be increased by an additional 350-450 calories per day during the second and third trimester.

62. Five tips for avoiding excessive weight gain during pregnancy:

1. Eat an adequate breakfast. Skipping meals will attribute to eating in excess amounts later in the day and could possibly make you feel light head mid morning.

2. Drink at least eight glasses of water each day because dehydration can be interpreted as hunger causing the ingestion of unnecessary Calories.

3. Choose foods that are high in fiber, low in fat, and low in sugar because fatty foods can make you feel tired, and sugary foods can spike insulin.

4. Plan meals to balance your diet ahead of time with the essential nutrients you need.

5. Avoid eating with people who want you to overeat. Such individuals can cause you to eat an additional 750 extra calories for social reasons alone.

63. Some foods to avoid during pregnancy:

Do not eat raw seafood that is not frozen and sealed tightly with an "A" rating, soft cheeses, and free range eggs.

64. Benefits of weight-bearing exercise for the expecting mother:

Improved stamina; more energy; enhanced ability to handle heat stress; improved musculoskeletal function; increased metabolic capacity; increased insulin sensitivity; decreased maternal discomforts; easier labor and delivery; positive attitude and outlook of the pregnancy.

65. How exercise improves the mothers ability to handle heat stress:

Exercising regularly helps to increase blood flow to the skin which in turn helps dissipate heat. Exercise also decreases the core temperature threshold for perspiring.

66. How exercise can improve labor and delivery:

Women who continue a regular weight-bearing exercise program throughout their pregnancy have shown a marked decrease in the need for pain relief during labor, in the incidence of maternal exhaustion, and in the need for artificially rupturing the membranes to progress the labor. Women who follow a weight-bearing exercise routine throughout their entire pregnancies also have a lower incidence of induced labors, episiotomies, abnormal fetal heart rates, and the need for operative interventions.

67. Symptoms of over-training:

Some symptoms of over-training include fatigue, pain, loss of motivation, increased susceptibility of injury, and common infections. Over-training can negatively affect the baby by limiting its oxygen supply and nutrients.

68. Avoid pressure on the Inferior Vena Cava during the second trimester:

It is important to avoid pressure of the Inferior Vena Cava because it interferes with blood flow getting to the heart and lungs and results in less blood going to the aorta to the baby. When exercising on your back, putting pressure on the Vena Cava, you not only restrict blood flow to your muscles but also to your baby.

69. Healthy food plan for new mothers and benefit of exercise during first month after birth:

The daily diet of a new mother who is trying to lose her pregnancy fat should consume the following postpartum each day: 6 servings of whole grains; 2 servings of low-fat dairy; 2 servings of lean protein; 1 serving of nuts, legumes; at least 4 servings of vegetables; 2 servings of fruit; 2 servings of plant oils. The following should be consumed when lactating: 9 servings of whole; 3 servings of low-fat dairy; 2 servings of lean protein; 2 serving of nuts, legumes; at least 4 servings of vegetables; 3 servings of fruit; 2 servings of plant oils.

Exercise during the first month after delivery helps the mother recover postpartum, return to pre-pregnancy proportions, and increase energy.

70. Examples for developing a lifetime of fitness for the whole family:

• Plan family fitness time at least twice a week.


• Choose activities that allow everyone to participate in.


• Follow good exercise principles, including warming up, cooling down, and stretching.


• Include other family members.


• Emphasize the importance of having fun.


• Use physical activity as a reward, not food.


• Dance with your family.


• Provide space in your yard for sports.


• Always use the stairs going down and up, if you and your family can tolerate it.


• Keep fresh fruits and vegetables washed, cut up, and ready to eat for quick snacks.


• Take a family fitness vacation such as skiing, canoeing, camping, or hiking.


• Select fitness oriented gifts for birthdays and holidays.

Disclaimer: Always consult with your doctor before starting any exercise program.