Get Fit After Pregnancy - Pilates Exercises That Can Help You Get Fit After Pregnancy

Congratulations, you just brought your new bundle of joy home. No doubt this moment is one of the most miraculous events to have occurred in your life. Lots of new changes, new sounds, and new routines are forming in your household. More things need to be attended to and there seems little time to spare. So how can I find time to Get Fit After Pregnancy?

If you exercised before and during your pregnancy you will be able to start an exercise routine faster (maybe 2 months after giving birth) but for a mother that was not a big exerciser prior to her pregnancy maybe about 3 months or when your doctor gives you the go ahead to start your Get Fit After Pregnancy program.

Be sure to discuss any plans that you may have to start exercising after your pregnancy with your doctor. One of the biggest concerns you should have is whether or not you suffered diastasis (separation) of your abdominal muscles. Your doctor will be able to tell if this has happened to you. Overdoing it with your Get Fit After Pregnancy routine or starting any exercise too early could exacerbate this condition.

Mat-based Pilates exercises can be performed easily at home and are a great way to get back in shape. Pilates exercises target the muscles affected by pregnancy. "All of the exercises focus on strengthening the abdominals, the pelvic floor muscles, and the back," explains Elizabeth Larkam, director of Pilates and Beyond at Western Athletic Clubs. "And since deep breathing is central to all of the exercises, it's very relaxing as well."

You can do this work out designed by Larkum in about 20 minutes. These moves should be performed at a slow to moderate pace because this workout focuses on muscle control. These exercises take time to get used to so don't worry if you are not accomplishing much right away. You'll need and exercise mat and some comfortable clothing to get the most out of your Get Fit After Pregnancy workout.

Breathing Technique

This exercise is the basis of all Pilates moves. Focus on breathing this way throughout each exercise -- it will help you concentrate on the muscles you're working. Lie on your back with your knees bent and the soles of your feet on the floor. Place your palms on your lower abdominals with the heels of your hands resting on your hip bones. Inhale deeply, letting your belly rise, and imagine filling your lungs completely. Then exhale, contracting your abs and pulling your navel towards your spine, and contracting your pelvic muscles as if you were trying to stop urine flow. Repeat eight times. (This exercise can be performed lying on your side during pregnancy.)

Swimming

This move strengthens the back muscles. Lie on your stomach with your legs straight and your arms extended over your head. Inhale and then as you exhale, contract your abs and stretch your right arm and left leg away from your body without raising them. Then inhale, releasing the stretch but keeping your abs contracted. Repeat on the other side. To make this move tougher, lift your limbs two inches off the floor as you stretch, quickening the pace as you switch sides, in a swimming motion. Do three sets of eight repetitions.

Side Kicks

This exercise works the legs, hips, and abdominal muscles. Lie on your left side, head resting on your left arm. Bend your right arm and rest it in front of your torso to keep your weight supported. Bend your knees so that your body is in the position of a chair on its side. On the inhale, pull your right leg forward (keeping your knee bent). Then exhale, moving your right leg behind you (knee still bent), stretching your hip flexors. Do eight times, then repeat with the other leg. (This can be done during pregnancy.)

Leg Circles

This move strengthens abs. Lie on your back; knees bent to your chest, and hold your shins. Inhale and use your hands to guide your knees open toward your shoulders. Exhale, contract abs and move knees outward and down (as though along the edges of a circle) until they meet. Do two sets of eight circles.

Along with your exercises be sure to have a good diet plan that will help you Get Fit After Pregnancy at a healthy pace while assuring that you eat quality foods that will allow you to maintain the stamina required to keep up with your baby.

Strip That Fat is the premier weight loss program that allows you to Get Fit After Pregnancy. Be sure to follow your doctor's advice and discuss the amount of calories that you will require especially if you are breast feeding. So take it one step at a time and focus on taking care of yourself and your baby.

The Pregnant Traveler - Safety Tips and Immunization Schedule

Air travel while pregnant or with a small infant, as well as going overseas and having a baby in a developing country, have their share of medical risks for mother and child.

Many parts of the world are prone to diseases such as encephalitis, typhoid, yellow fever, and malaria, all very damaging to the mother and the unborn child. Extra caution must be taken to avoid hepatitis.

Women with a history of thrombophlebitis, (blood clot and vascular inflammation of the great vessels of the legs), sickle cell trait and severe anemia should probably avoid flying during pregnancy.
Air travel with newborns up to 6 weeks should also be avoided because alveoli (air sacules in the lungs) are not completely functional yet. Infants are prone to pain with the collapse of the Eustachian tube with air pressure changes.

Airlines vary in their rules regarding pregnant patients, but none of them willingly do it past 36 weeks' gestation. Most organizations, such as the U.S. military, recommend return to the U.S. by 32 weeks

If a pregnant woman can avoid traveling in the first 12 weeks of pregnancy, that is best. The first trimester is the time of fetal formation (organogenesis) and no medicines can be declared as having no effect on the formation.

Safe Air Travel

Below are recommended suggestions to make air travel more comfortable for the pregnant or nursing mother:

1. Where it is unavoidable, oxygen should be ordered in advance for severe forms of sickle cell and anemia.
2. Aisle seats at the bulkhead should be requested ahead of time. Exit rows give you more room as well, but the airline might decline you if they believe you would be unable to help in the event of an emergency landing.
3. Pregnant women should walk every half hour during flight, flexing and extending ankles.
4. Drink a lot of water to avoid dehydration.
5. Breastfeed or give the baby a bottle during take-off and landing. Consider giving the child Benadryl or a decongestant to help with breathing and to calm the child down.

Health and Safety Measures for the Pregnant Traveler

1.Coincide travel and a move overseas to a safe immunization schedule. Here is a list of immunizations and when they should given:

o Diphtheria and tetanus vaccine can be given after the first trimester.

o Polio vaccination can be given in the second trimester if the patient has never been immunized because there is a tendency for pregnant patients to get polio. Oral polio is no longer recommended in the U.S. because of gastrointestinal transmission of the virus to immune-compromised patients. They should be dosed at 0 and 30 days prior to travel.

o Hepatitis B & A vaccinations may be given in the second trimester.

o Pulmonary influenza vaccine should be given to a pregnant traveler prone to chronic respiratory disease.

o Measles, mumps and rubella vaccinations should NOT be given in pregnancy. Wait until after the the birth to travel.

o Yellow fever should NOT be given to a pregnant woman unless travel to an endemic area is ABSOLUTELY unavoidable. In this case, immunize in the second trimester. If at all possible travel in those areas should be avoided until after delivery. Breastfeeding, however, is not contraindicated. Yellow fever vaccination is generally NOT recommended in children under 2 years because of complications of encephalitis.

o Typhoid (oral vaccine) is not generally given to pregnant patients because of feverish reactions with adverse effects. It is not recommended unless the risk of typhoid in a MUST-travel area is unavoidable. Babies' vaccine should be able to be given.

o Japanese encephalitis vaccine is not recommended in pregnancy at all. Avoiding travel in infected areas should be considered.

o Malaria-endemic areas require personal protective measures since no prophylaxis is 100% effective. So, stay indoors between dusk and dawn. If you have to go out, wear light-colored clothing with long sleeves, pantlegs, shoes and socks.

o To further avoid malaria, Permethrin-impregnated bed nets and electrical citronella coils should be used. Chloroquine and Progauonil have been used for decades by the British with no documented birth defects. First trimester is still a concern for any medications. Mefloquine has been given in the second trimester with no adverse effects. Breastfeeding mothers should take anti-malarials. Doxycyline should not be used in pregnancy except in a mother with acute malaria. Graying of teeth of the baby is the only known problem. Apparently graying of the bone also takes place but causes no proneness to fracture.

2. Be fiscally prudent by purchasing international health and travel insurance. Get a list of approved participating local doctors and clinics from your insurance company prior to your trip. Ensure that your travel insurance significantly covers medical evacuation should that be needed. Check ahead of time where you will be evacuated to, and research medical conditions in that country.

Pregnant: Having A Baby Do's And Don'ts - Dangers That Put A Healthy Pregnancy At Risk

Are you pregnant? How was the pregnancy confirmed? Did proof of having a baby come from doing a home pregnancy test or your doctor? Either way it doesn't matter, what matters is, are you happy with the news you're to be a mother. Sadly some women that has fallen pregnant are denied the opportunity of ever giving birth and won't celebrate, and a termination suggested. This could be down to a health problem, where if the pregnancy is allowed to continue the full nine months it could be risky for the woman and baby. Of course this is not the only reason why terminations happen, and whatever your reason, if that is why you are here, is before making any hasty decisions about getting rid of your baby, talk to someone.

Healthy pregnancy

Prenatal Care:

It's important prenatal care is sought after the minute you find out you're pregnant. I don't know why it is, but some women tend to put off seeing their GP till a time when they have no choice. Not good as the first three months of pregnancy is critical. Even if you haven't conceived but in the process of trying for a baby, take prenatal vitamins, cut out alcohol, tobacco and drugs, and cut back on sugary drinks/foods.

Good Nutrition

Regardless of being pregnant or not, your body will benefit greatly with good nutrition inside you. A diet consisting of lean meats, fruits, vegetables, whole-grain breads, and dairy products that are low in fat, eaten before, during, and after the baby is born, will ensure all round good health and a healthy pregnancy. Don't be fooled that by taking prenatal vitamins alone that this is enough, you can never get enough of good nutrients. While vitamins supply the body with iron and folic acid they are not intended to replace healthy meals.

Hydration

A pregnant woman's blood volume increases and requires more water to sustain hydration, so its vital a good amount of fluid is in the system to help prevent dehydration and constipation.

Exercise

It has been suggested by experts that pregnant women should get at least 150 minutes of moderate-intensity aerobic activity weekly. Although the experts have spoken, still have your doctor give you the thumbs up to exercise. Look to do low-impact activities such as swimming and yoga. They are a better choice of exercise over a strenuous workout which could be harmful. Exercises as such are more comfortable and carry less risk of injuring the unborn baby..

Sleep

Some people if they don't get their fair quota of sleep that they need to function properly, it can cause problems for them the next day. These people are likely to feel lethargic and get irritable due to lack of sleep. It can however get more serious for those who drive for a living, or operate machinery. A pregnant woman needs as much sleep as anybody else, but unfortunately because of shape and size she is always at some point going to struggle to get a good nights sleep. Sleeping on the left side is the best way to maintain the best blood flow to the placenta. It keeps the fetus from lying on a large blood vessel on the right side of the body. Ask your GP to confirm this.

Pregnancy dangers to avoid

Drinking alcohol within reason shouldn't be a problem, or should it?. There's no evidence to prove there's a safe amount to consume during pregnancy. In the past alcohol has been blamed for causing mental and physical birth defects in unborn babies, among other problems. Are you willing to take the chance and put your baby's health in danger by drinking alcohol? If you cut out alcohol while pregnant, that's great, but if you feel you can't do without the booze at least drink within reason.

Drugs: Taking recreational drugs during pregnancy is dangerous, You don't have to be pregnant either to die from drugs not prescribed by a doctor. If you're a user think of your unborn infant. Drug addiction, underdevelopment, premature birth, birth defects, and behavior and learning problems is what can happen to your baby if you continue to shoot up, snort, or whatever!

Nicotine: Smoking during pregnancy is bad, it can lead to stillbirth, premature birth, low birth weight, cot death, (sudden infant death syndrome) asthma and other respiratory problems. Before lighting up a cigarette think of what you are doing that innocent baby of yours.

Caffeine: High intake of caffeine supposedly puts you at higher risk of miscarriage. Help reduce the odds of miscarriage and cut down.

Food: During pregnancy avoid eating soft cheeses, smoked seafood and raw eggs. This will help prevent damage to the fetus.

If you want a healthy pregnancy and a healthy baby at the end of it, do what the doctor says. If you find it hard to abide by the rules and that temptation is getting the better of you, but you really do want to be a good mother, look down at your belly and ask baby inside what they'd like you to do.

Life Insurance, Auto Insurance, and More in Alaska

I have divided this article into four different sections, each detailing its heading. I hope this makes it easier for you to get the information you require.

Auto Insurance in Alaska

The state of Alaska requires that every single motor vehicle registered there needs to have at least liability auto insurance. Under this State law; all owners of motor vehicles and/or drivers of the same must have the minimum amounts of liability auto insurance, which are:

- $50,000 for death or injury to any one person per accident

- $100,000 for death per accident or total injuries

- $25,000 for property damage per accident

In the event of an auto accident that resulted in property damage, personal injury or death amounting to more than $500; all drivers involved in the accident must show their auto insurance proof. Aside from auto accidents with damage greater than $500, the driver must also present proof of auto insurance any time they are requested to do so by an officer of the law and when comes the time to renew registration. If the driver fails to show proof of auto insurance for accidents with $500 dollars or more worth of damage, the drivers license will automatically be suspended for a period of 90 days to one year. The length of the suspension depends on the drivers driving record. Also, in case of an auto accident here, the guilty drivers auto insurance shall cover the expenses that were caused because of the accident.

Home Insurance in Alaska

You probably would not know this, but compared with to other states, Alaska pays more for home insurance. The reason for this is that they are always at a risk of floods and sub-zero temperatures. Though they have experienced a high increase in home insurance coverage in the past year, there are several ways to save on home insurance. The first is to compare the different insurance companies and see what each of them have to offer. This will enable you to get the right insurance at the price that fits your budget. Second is asking around about the different types discounts. You can ask your insurance company for the discounts you qualify for. And last is that increasing the deductible can save you a decent sum of money. By increasing the deductible, you are basically telling your Alaska Home Owners Insurance Agent that you are going to do everything you can to avoid any claims.

The most common home owners insurance coverages are:

HO-1 - This is for lighting, fire, vandalism, theft and smoke.

HO-2 - This is the same as the HO-1 only with additional perils, such as building collapse, water damage and falling objects.

HO-3 - This is "all perils". Depending on your budget, you can choose between basic and all perils. But what is ultimately important is that you have home insurance which will protect you in case of disaster.

Health Insurance in Alaska

Alaska health insurance enables most residents to be able to afford the increasing cost of health care. Those who have health care are able to escape medical debt, which occurs in two out of five locals. Considering the statistics, it is important, and certainly more cost effective, to have health insurance. Although health insurance varies; most policies pay for hospitalization, surgery, medical tests, pediatric care, doctor visits, and maternity care. Generally the exceptions are cosmetic surgery, hearing aids, dental care, eyeglasses, preventive care and experimental treatments.

Those who are denied by private insurance companies because of medical conditions, the Alaska Comprehensive Health Insurance Association will offer them health insurance. Under the program of the association, those with medical conditions can get insurance on different terms.

Life Insurance in Alaska

When it comes to life insurance, the two most common life insurances in the State of Alaska are term and permanent life insurance.

Term life insurance protects the holder for short periods of time. This is usually over a period of one to several years. This means that the insurance pays only if the person dies during the covered period. Also, since the period covered is only of short duration, the premium is significantly cheaper than permanent life insurance.

Permanent life insurance protects the holder for the rest of their life by a guaranteed death benefit. This means that the coverage is for the entire life of the person. The premium for this type of insurance is of course higher than term life insurance.

In the unstable economy today, it is important to have life insurance for the family. This will enable those who are left behind to get on with their lives without financial difficulties. You might want to consider getting life insurance especially if your family depends on your financial contribution. Compare life insurance now and you might be surprised at how affordable it is and how easily you can squeeze it in to your monthly budget.

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First Days at Home With Your Newborn Baby

Your day has finally arrived as you bring home your newborn baby from the hospital. As all other parents do, you must have prepared for that moment the last nine months. You may already have prepared a baby room full of many things your newborn baby could possibly want. You may also already have read many books on broad topics from what name to be chosen for your baby to when you can expect your baby deliver its first words.

Now that moment has finally arrived. There in the crib lies your sleeping baby and one of the most exciting adventures of your life is about to begin. The first one week home from the hospital is just as important to you as it is to your baby. Being new parents, you will have gone through an exciting birth that will have made you breathless and exhilarated.

During your first days at home you will likely have many visitors to come, especially if you are from a big family. However, it would be wise if you limit the amount of visitors that you welcome into your home. You will need time to recuperate and settle into the routine that a sleeping, feeding, and often bathing baby brings into your life.

As a new mother you will need to really pay specific attention to the way that you are feeling. This is to prevent those "baby blues" feeling from making you creep up and surprising you unexpectedly. However it is understandable to feel a bit out of sorts and sad for the first couple of weeks after giving birth. Just don't get drowned into it.

From physical point, your body is going through some major physical changes after the birth of your baby. Changes will be made to your hormones and you likely will be feeling a lack of sleep. You need to be more patient towards yourself and understand that all these feelings are normal. If you do, in a couple of weeks things will feel better for you.

But if you find that your feeling gets more and more depressed and you find it difficult to care for yourself and your family then you should consult your doctor. He/she can judge if you are suffering from a condition called postpartum depression. Though not serious, postpartum depression can cause a new mother to be despondent, tired, and subject to emotional swings and loss of appetite.

During the first week at home, your whole family will be adjusting to a presence of additional member of your family. And if you have other child/children at home, you may be dealing with feelings of jealousy from your new baby's sibling(s) as the new baby takes center attention.

Just make sure that you involve your other child/children in the day-to-day activities that are part of the new baby's routine. Let older sibling(s) help you with diaper changing, feeding, or just sitting and holding the new baby if possible.

Now is your time to adjust to the changes in your life (though you might have experienced it before with your older child/children) and settle into an enjoyable routine.

Postnatal 'Confinement' Food Part 1

During pregnancy, the baby is like a parasite and will take all the nutrients that he requires from you. If your diet is sufficient in nutrients for both, it does not cause any problems. If on the other hand your diet is insufficient for both, then your recovery after the birth will take longer and if you still do not replenish your body stores during the confinement period, you may remain weak for a long time. This is probably why our elders make such a lot of fuss about eating well during the confinement period.

Wherever you are in the world, everyone will try and tell you what to eat and if possible how to eat it. The most important thing to do is follow your own body's needs. Whatever you eat, do make sure that you have a good balance of proteins, vitamins, minerals, fats, carbohydrates, and water in every meal.

Just remember the following pointers:

1. If you are breast feeding whatever you eat will be transferred to your baby via your breast milk therefore it is important that you eat a balanced diet so that your baby will get the right nutrients for optimum growth and development.

2. Some food does cause the baby to become 'windy' or have loose stools. If you find that your baby is suddenly quite unsettled, try and think of what you ate during the last 12 hours. Avoid that food for a few days and then try again. If the same happens again, then you should avoid that particular food for a while and re-introduce it into your diet by taking a very small amount and see how baby reacts then slowly increase the amount so that baby gets used to the food.

3. You may find that your appetite is slightly low especially during the first week. This is normal as your body is readjusting to its non-pregnant state both physically and mentally therefore it is better to have small frequent meals instead of the normal 3 big meals a day.

4. You need to drink plenty of fluids in order to make sufficient breast milk and if you are forbidden to drink water, you can get the amount of fluid from other sources such as soup.

So what should you eat?

Most Eastern cultures believe that your body is cold after delivery therefore you should avoid cooling or cold food but eat a lot of yang or 'heaty' food to warm the body up. However, if you are normally a yang person, eating too much 'heaty' food may cause rashes and fever. In this case it would be better to reduce the amount of 'heaty' food and eat more neutral food. If you are normally a Yin person, you should not have any problems eating 'heaty' food (lucky devils). The following table gives you a quick review of the types of food to eat or avoid.

Types of food to avoid

'Cooling food' for example: banana, cabbage, cucumber, coconut and Chinese cabbage
Contribute to mother's poor blood circulation and stomach ache in the baby if you are breastfeeding. Salt as a condiment and salty foods in general are to be rejected, too, in the belief that use reduces breast milk production

'Acidic food' for example: pineapple, mango, lemon, lime
Contribute to excessive lochia in the mother and diarrhea in the baby.

Too much 'Heaty food' for example: chilli, pepper, spices, tonics, spirits and medicines.
Contribute to diarrhea in the baby and maternal headaches

'Windy food' for example: jackfruit, tapioca, pumpkin, onions.
Contribute to baby being colicky and may cause indigestion for mother and baby.

Poisonous food such as prawns, shellfish, crab, eel, ginger
Delay healing of the mother's wound and may cause allergies and eczema in the baby. These foods may cause stomach upsets and vomiting

Type of food recommended

To improve milk production

Chicken, squid, clams (small varieties), fish (especially carp), millet, mutton, pork, rice wine, sea slug, soybean milk mixed with powdered walnuts, wheat cakes, wheat noodles with egg, green papaya

To provide strength to the mother so she recovers quickly from the exertion of labor.
Chicken, frog, Panax ginseng, licorice extract and razor clam

What you eat also depends on what you believe in and who cooks for you. If it is your mother or MIL you may not have many choices. I have seen women quarrelling and not talking to each other because of this issue. Try and work out a compromise which is acceptable to both parties. Use a persuasive and logical approach instead of confrontation.

Recovery of Your Health after Cesarean Section

If a baby was born with help of Cesarean section, this means that his first cry - is a special miracle. But you need to recover as soon as possible after this operation to enjoy happiness of maternity.

First days after Cesarean section are most difficult. Such small things, like turning sideways, coughing, taking a deep breathe or reaching a bed is so difficult for you now.

FIRST DAYS

During the first day after operation a new mother is in intensive care, where a nurse and anaesthetist take care after her. They take her blood pressure, pulse rate, temperature, value level of uterus contraction and intensity of vaginal secretions, urination.

A nurse changes bandages in the area of postoperative stitch. After taking epidural or spinal anesthesia a woman should stay in bed from 3 to 12 hours. She should get up little by little, without haste, sudden moves and surely in presence of some medical staff or relatives. She can sit on 2nd-3rd day after operation.

To feel more comfortable after operation, you just should follow these advices:

Turning aside

1. It will be easier for you to turn from back to side, if you, first of all, bend your knees so that your feet would set against a level you are lying on.

2. Set you feet against this level and raise your hips so that to draw yourself up from shoulders to knees.

3. Turn your hips aside and pull down them. Then turn an upper part of your body to the same direction.

So, you are lying on side. Such method saves your stitches from damage and prevents your elbows from painful rubbing against bed-sheets.

Cough

If you were given general anaesthetic during operation, you need to cough to get rid of slime that accumulated in your lungs.

Use a simple technique called "woof" to clear your throat without painful sensations. Regardless of its ironic name, it is really effective and recommended by experts.

1. You need to strengthen stitches with your hands, small pillow or tie them up with a towel.

2. Now take a deep breath, filling your lungs completely.

3. Next action - full breath, sharply, but accurately - drawing inside your belly, but swelling it.

4. Utter a sound, resembling "bow-wow".

5. Repeat several times during an hour, especially if you feel gurgling or sobs in your thorax. If your thorax is clear and you get up regularly, there is no need to do this often.

Going up and walking

A nurse will help you getting up firstly after your doctor's permission. While doing this you may feel weakness and dizziness. Don't be frightened! This is natural, as you just have had a cavernous operation! Regardless of whether you were given general anaesthetic or epidural anesthesia, feeling of weakness while first raises is inevitable.

Now, having raised firstly, think that most difficult things are in past already, and your first raising already means that you are on your way to recovery and it will pass smoothly and quickly.

Do the following exercises to get up:

1. Turning on side, allow your legs lean over edge of a bed and move to a sitting position.

2. Sit for a while and do moves with your legs.

3. When you are ready, pull your feet down and stand up (surely with someone's assistance). Try to stand as straight as you can. This will not damage your stitches, even if it seems they are stretching.

4. Once you get used to standing, make a small step.

Every time while getting up, you will notice that it becomes easier for you.

Now try to increase duration of your walks little by little. You just should not forget to think:

- I'm a good girl. I grow stronger with every step. Each move approaches my discharge.

Wind

They appear after any operation on abdominal cavity. A reason of this trouble is slowing down of intestinal activity as a result of operation.
Following exercises will help you to cope with wind:

- deep breathing;

- swinging in an arm-chair (if you suffer from wind at home already);

- exclusion of food and drinks causing wind from postoperative ration.

Urination

Another delicate topic - is possible difficulties with urination. They may appear only after catheter in ureter, anesthesia and operation on abdominal cavity.

Don't worry, drink more liquid, try to urinate in shower or bath. If you cannot urinate by yourself, you still need catheter to empty urinary bladder.

WHOLESOME NUTRITION

Day 1st.

A woman can drink non-gas water, acidulated with lemon juice. Taking into account the fact that usually a drop bottle is used after operation, during first day a mother receives all nutritive materials directly in blood channel.

Day 2nd

On the 2nd day after Cesarean section a woman is transferred from intensive care to a post-natal ward. A diet after Cesarean section resembles a diet after any cavernous operation. Square food is excluded - during this period you need to spare organs of alimentary canal to the maximum.

Day 3rd and later

Food ration should be varied little by little. On the 3rd day after operation you may include a non-fat chicken broth, minced boiled meat, cotton cheese or meat puree or soufflé, porridge in your menu. The whole ration is divided into 5-6 meals. You can drink not very sweet tea, not thick kissels, compotes, dog-rose extract. A usual quantity of food during each meal is 70-100 mL.

The first independent stool should fall on 3rd-5th day after operation. After this you may return to food, which you ate during pregnancy, but taking into account restriction, recommended for nursing moms. You know, milk appears by this time as a rule.

Normalization of stool and preventive measures against constipations:

- moderate physical activity,

- enough quantity of vegetables and fruits (especially prunes) in your ration. During this period there are already no peculiarities of nutrition for women, who gave birth with help of Cesarean section.

BREAST FEEDING FROM "A" TO "Z"

There is a possibility of first feeding in operating-room yet, under condition that you were given local anaesthetic, and rules of hospital allow such feeding. However, you will have to wait a little with feeding, in case you were given general anaesthetic or your baby requires medical treatment.

Try to take your baby off children ward, as soon as you recover. You need to remember that certain physical factors make a baby's putting to breast difficult.

Even fear may become a reason of first unsuccessful feedings. Moreover, milk may come later (on the 5th-9h day) because of the fact that you were given general anaesthetic and restriction of usage of remedies that contract uterus, lack of necessary hormones, secreted during natural childbirth. However, your baby needs breast milk so much!

Remember these rules

- Require your baby to put him to your breast right after delivery or after you recover from anaesthesia. But don't expect a real feeding from the first putting to breast, as you both still need learning a lot.

- Ask for your doctor's support, if you face doctors' or nurses' prohibition to feed your baby in post-natal ward, moreover, if delivery passed well. They should bring your baby to you for breast feeding.

- Most often they use medicines, compatible with breast feeding in maternity hospitals after Cesarean section, however, nurses still frighten mothers with harmful medicines, especially antibiotics. Ask your doctor which preparations are prescribed to you, and whether they are compatible with breast feeding. Write down names of these medicines.

- It may happen that during time, meant for feeding, your baby will be sleeping. Wake him up, regardless of the fact that it may seem unethical. When he awakes, start feeding at once. The main is your wish to start and continue feeding. Processing of milk depends on 2 factors a lot: your confidence that you can feed your baby and a baby's sucking activity.

- Whenever they bring your baby to you for feeding, put him to breast surely, even if he is sleeping: babies can suck even half asleep.

- Be patient. Don't worry, your baby will not be hungry, as new-born babies' need in food is small. First of all, your baby needs love and caress. Cuddle him to yourself. He will "remember" your heartbeat and "recognize" you.

- If a baby turned out to be with you only on 3rd day and is kept separately still:

While staying in a ward separately from your baby, draw off both breasts - it is better to do 8-10 short 5-minute attempts, every 2 hours, excluding night break from 24.00 to 6.00. Your baby has just been born, and there is little colostrums produced still - according to its natural need. So 5-10 g you draw off - are enough. And it is impossible to draw off everything. Don't torture yourself. Put colostrums in a bottle, it should be kept out of fridge during 8 hours, under room temperature. While the first opportunity give colostrums to your baby, it is better to do it using a spoon, putting a baby on your elbow, so that he would lie half-vertically on it.

If they bring your baby to you according to a schedule, keep also 6-8 decantations, excluding night break. As a rule, every second feeding is ineffective, because a baby is given supplemental feeding, and he got used to suck from a bottle. If a baby was sucking breast actively in a correct position during feeding, you can treat this date as a decantation. If he sucked inertly, draw off breast after feeding.

- While every date with your baby you should concentrate not on the quantity he sucks, but on the way he takes breast.

- Put your baby to both breasts surely during one feeding, for better stimulation of lactation. Do this until you feel considerable flood of milk, which may begin on the 2nd-5th day after they started bringing your baby to you regularly.

- Feed your baby only when he is calm. Otherwise he will not be able to find and catch a nipple. If a baby is crying strongly, cuddle him, waggle and calm down. Then give him breast. To reduce postoperative lethargy, put a pillow under your baby while feeding, lying on your side. With time a pain of stitch will pass away and you will feel only joy while feeding your baby.

You are at home with your baby!
Don't get nervous, if you face troubles feeding your baby. You should start feeding being calm and relaxed as possible as you can. Learn thinking of nothing that may make you sad or disturb.

Moreover, psychic tension can reduce excretion of milk twice.

- Invite a consultant on breast feeding to learn practice and technique of breast feeding (you need to learn putting, removing your baby to/from breast correctly, making yourself comfortable, feed in different positions, feed lying and sleeping with your baby, draw off correctly, if necessary),

- Put your baby to breast every 2 hours before consultation on breast feeding, regardless of whether he is sleeping or not, excluding night break from 22.00-24.00 to 4 am.

- Take your baby in bed with you, as soon as you go to bed and sleep with him during whole night.

You nutrition during pregnancy

While breast feeding you need to include in your daily ration at least 500 mL of milk, kefir or curdled milk, 50-100 g of cotton cheese, about 200 g of meat, 600 g of vegetables (it is better to insert different vegetables separately), 1 egg, 300-500 g of fruits (quantity should be increased little by little), 35 g of butter and 20 g of vegetable oil.

You should exclude alcohol and food, causing allergy off your ration: honey, citruses, strawberry, chocolate, canned food, cooked meats. You need to drink enough liquid. It is also recommended to recommence taking of vitamin-mineral complexes for pregnant and nursing mothers, as necessity in vitamins and minerals are still as high, as during pregnancy.

It is desirable, that someone would help you at home, so that you could devote your time to recovery and arranging of breast feeding. 2-3 months later you will already be able to do special exercises to gain elasticity of belly, slenderness of legs and beauty of breast.

Anyway, now you are a MOTHER! Proud, but tender and loving. Flap above your cosy home and cover it carefully, as now your happiness is concentrated here - happiness of maternity!