Tuesday July 23, 2019

5 Healthy Ways To Get Back In Shape After Pregnancy

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food

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Protein responsible for postpartum depression in pregnancy found
Protein responsible for postpartum depression in pregnancy found. IANS
  • Getting back in shape after pregnancy can be tough for new moms
  • However, there are few tips which can help you get back in shape after pregnancy
  • These tips are easy and highly effective

Losing baby weight and getting back in shape after delivery is a hot topic. Most moms pack on extra pounds during pregnancy and want to drop them as fast as possible. However, don’t be too hard on yourself and don’t stick to all those crash diets. Follow these tips, and you will be able to get rid of excess weight without harm to your health.

Losing weight after pregnancy is not as tough as you may think it is.. Pixabay.
Losing weight after delivery is not as tough as you may think it is. Pixabay.

Breastfeed If You Can

It’s true that breastfeeding burns about 400-500 extra calories a day. Even if you just sit comfortably on your couch and feed your newborn baby, you will still lose some weight.

Sleep Well

Take a nap every time your baby does, laundry or dishwashing should be damned. Extra sleep reduces stress hormones and keeps your energy levels up.

Also Read: Smoking during pregnancy linked to asthma severity in kids

Eat Smart

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food. Choose foods packed with lean protein, whole grains, and healthy fats. Include foods that are rich in calcium, omega-3 fatty acids, fibre, and protein into your diet. And cut down junk food. Try to keep your portions smaller and eat 5-6 meals in a day. If you often feel super hungry (yeah, that often happens with new moms) but don’t have time to eat a full portion, stock up on healthy snacks like cut vegetables, whole-grain crackers, nuts, fruit, and yoghurts. Also, drink at least 8-10 glasses of water per day. This will help you flush out toxins from your body and boost metabolism.

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It is important to eat smartly after childbirth to avoid weight gain. Pixabay

Exercise!

Exercises are great stress-busters! Long gone are those years when doctors kept women physically restricted after pregnancy. Six weeks after delivery are quite enough for your body to heal. Start with gentle 20-min workouts. Focus on basic exercises like stretching, jogging, swimming, or doing aerobics. A waist trimmer can come in great use since it will help you not only sweat out more calories but cinch you post-pregnant belly as well. If you don’t know what model to choose, we have prepared this waist trainers review for you. Yet, if you don’t have time to hit the gym, you can do weight exercises with your baby at home. For example, you can hold your little one close to your chest and do some lunges. However, it’s always sensible to take your doctor’s approval first.

There are a set of exercises which women can use after their pregnancy to reduce the excess fat. Pixabay
There are a set of exercises which women can do to reduce the excess fat. Pixabay

Move it, Move it!

If you are too sleep-deprived and can’t even think about exercising, start to walk more during your strolls. Walk a little farther every next day. It’s a great cardio workout. Also, you can start your day with dancing. It will not only improve your morning mood but also help you burn those extra calories.You and your baby will definitely have a great fun. To stay motivated during your way to a slimmer body, don’t buy new clothes! Instead, try to fit into your pre-pregnancy garments. You can even keep your sexy dresses at the front of your wardrobe. Work harder towards your goal and the results will come soon.

  • BeFitMom

    Bad advice. Due to ligament laxity, which can last up to 6 mos. postpartum, jogging is high risk after pregnancy.
    Step one for new moms is to rebuild their core strength and stability, with special pp rehab moves, then transition to traditional exercises.
    Google BeFit-Mom to find out how to rehab safely.

Next Story

Consuming High- Fibre Diet may Reduce Risk of Preeclampsia During Pregnancy

Pregnancy outcomes and infant immunity are linked to gut bacteria

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The mother's gut bacteria and diet appear to be crucial to promoting healthy pregnancy. Pixabay

Ladies, please take note. Consuming a high-fibre diet may reduce the risk of preeclampsia during pregnancy, researchers have found.

“Simple recommendation to ‘eat real food, mostly plants and not too much’ might be the most effective primary prevention strategy for some of the most serious conditions of our time.

“The mother’s gut bacteria and diet appear to be crucial to promoting healthy pregnancy,” said study lead author Ralph Nanan, Professor at the University of Sydney.

The study, published in the journal Nature Communications, showed that pregnancy outcomes and infant immunity are linked to gut bacteria.

Fibre, Diet, Pregnancy
Ladies, please take note. Pixabay

Plant-based fibre is broken down in the gut by bacteria into factors that influence the immune system. The research team investigated the role of these metabolic products of gut bacteria during pregnancy.

The researchers found that in humans, reduced levels of acetate, which is mainly produced by fibre fermentation in the gut, is associated with the common and serious pregnancy-related condition preeclampsia.

Preeclampsia occurs in up to 10 per cent of pregnancies and is characterized by high blood pressure, protein in the urine and severe swelling in the mother’s body.

It also interferes with the child’s immune development whilst in the womb, with some evidence suggesting a link to higher rates of allergies and autoimmune diseases later in life.

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The study found that preeclampsia affected the development of an important foetal immune organ – the thymus – which sits just behind the breastbone.

Foetuses in preeclamptic pregnancies were found to have a much smaller thymus than children from healthy pregnancies.

The cells the thymus normally generates — called ‘T’ cells, and specifically those associated with the prevention of allergies and autoimmune conditions such as diabetes — also remained lower in infants after preeclampsia, even four years after delivery.

Fiber, Diet, Pregnancy
Consuming a high-fibre diet may reduce the risk of preeclampsia during pregnancy, researchers have found. Pixabay

The mechanisms of acetate on the developing foetal immune system were further examined in separate experiments involving mice that showed acetate was central in driving foetal thymus and ‘T’ cell development.

Also Read- WhatsApp Messages Can be Traced Without Diluting end-to-end Encryption

The results showed that promoting specific metabolic products of gut bacteria during pregnancy might be an effective way to maintain a healthy pregnancy and to prevent allergies and autoimmune conditions later in life. (IANS)