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Thông tin thiết kế đặc biệtPregnancy is not the time to try out new exercise routines. The Answer for the Question on "Is it safe to do Yoga during Pregnancy" is Yes and No . It Depends on the Context and the situation. 

Adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

What Exercise & Yoga Poses are good to do at Home

Thông tin thiết kế đặc biệtStick with the routine you have already been doing and that your body is use to. . So if You are very regular in doing Yoga , may it be Pranayama or deep breathing Yoga Poses its very helpful to continue during Pregnancy too.

You may find that you have to make some modifications to some of your exercises or Yoga poses as your pregnancy progresses.

Here is the List of 7 great Aasana / Yoga Poses that are beneficial for Pregnant Women   

  1. Bhastrika Pranayama
  2. Udgeeth pranayama
  3. Naadi Shodhan Pranayama
  4. Bound Angle Pose (Baddha Konasana
  5. Tri Konasana
  6. Kapotasana (Pigeon Pose)
  7. Ananda Balasana (Happy Baby Pose)

If you are a runner, a modified low impact jog through out your first trimester is fine but once you enter your second trimester and begin to show, your jog has to be brought down to a walk.

When to Start Exercise during Pregnancy

Learn Why Walking is the best Exercise during Pregnancy here and What Exercise you must Avoid in Pregnancy.


Thông tin thiết kế đặc biệtQuality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs. 

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman’s condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctorThông tin thiết kế đặc biệt. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

Thông tin thiết kế đặc biệtAs the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise,Thông tin thiết kế đặc biệt here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Exercise makes Muscle flexible 

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles. 

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce Backpain

Thông tin thiết kế đặc biệtEven when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Yoga and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. 

The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness. 

Thông tin thiết kế đặc biệtHowever, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence both Yoga (specially breathing workouts) and regular Exercise  is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!


The days of pregnant women kicking their feet up and not moving from the couch for nine months are days of the past. 

For those of you who love sit ups, crunches and floor pushups, you can continue to do these up until you hit about 14 weeks or so. 

After 14 weeks of Pregnancy period no floor exercises are recommended.

While strenuous exercise is a no no,  pregnancy is no longer a good excuse to stop moving.    

Some of the Sports like Football, Martial Arts like Wrestling & Boxing are also to avoid from day 1 of Pregnancy

Please do not do Any Yoga poses or Exercise that need you to lay down on your back , as it will create complications in the uterus. 

So Keeping in mind about the Yoga Poses as well as the risk factor doing some Exercise is the best way you can understand to avoid or not.  

Almost every doctor will tell you that walking is a great exercise for any pregnant women who are not high risk. 

Walking at least thirty minutes (30 Min), three times a week is a safe way for a pregnant woman to stay active.

Thông tin thiết kế đặc biệtWalking is something you can do through out all three trimesters though you might find yourself moving at a slower pace by your third trimester.   

Another great plus to walking, especially as you approach your due date, is that walking can actually bring on labor.  

Many doctors will advise their patients to walk, walk and walk some more in the weeks leading up to their due dates to get things rolling.  

Some women who have walked throughout their entire pregnancy have an easier delivery and recovery period. 

Thông tin thiết kế đặc biệtSo in a nutshell Walking is a great Exercise for Pregnant Women.


As a Parent  you impart a legacy of health to your children that goes well beyond the genes you give them.  

Thông tin thiết kế đặc biệtYou also pass along health beliefs and model health-related choices.  Here are 5 tips that will set your kids up on a path towards a healthy life. 

TIP 1 : Focus on  sense of wonder about the body. 

Thông tin thiết kế đặc biệtMany adults fear and distrust their bodies.  They believe that the body is fragile, and illness is just around the corner.  The myth that you will catch a cold if you go outside without a coat persists.  Your kids are listening when you look in the mirror and say to no one in particular, "I’m so fat."

The truth is your body is the most miraculous mechanical system on the planet.   Cuts heal without a single thought or action on your part.  Your immune system is your own personal homeland security system, protecting you from bacterial and viral terrorists.  Yes, illness is part of the human condition.  And we have powerful treatments that aid your body’s own ability to heal. However, even with today's medicine it's  your body’s ability to battle illnesses, such as the common cold that offers concrete evidence of your body’s resiliency.  

Comment on your child’s amazing body.  "Wow, that cut healed in no time!" or "You have such strong, fast legs" or "Look at what your hands have been able to draw." Remind your child how great it is to have eyes and kidneys and hearts that work so well.  

TIP 2 . Become a student of the human body with your child. 

Your kids will come to you with questions about how their bodies work.  It can be uncomfortable for both you and your child when you don’t have the answers.  This discomfort can teach children that they should avoid questions about how their bodies work, which may, in part, explain why parents themselves are reluctant to ask doctors embarrassing questions. 

Thông tin thiết kế đặc biệtRemember, no one has all the answers.  That’s why your doctor participates in continuing medical education.  Your child can remind you of the joy of discovery.  Together you can look for answers.  I mentioned to my son that bones make blood and he asked, "What about creatures with exoskeletons?"  I said, "What an interesting question.  Let’s get on the Internet and see what we can find out."  Have a child-appropriate book about the body available and learn and use anatomically correct words.  Maybe you can have a family contest to come up with the coolest medical term.  

TIP 3. Teach your kids to listen to their bodies. 

Thông tin thiết kế đặc biệtOften it feels as if adults are rewarded for ignoring or overcoming the signals from their bodies.  The "hero" who comes to work with the flu or the mom who ignores her need for food or sleep.  Health is maintained when you know the signals that suggest your body is out of balance and respond in a timely manner when your body indicates it needs something.

Help your kids identify when they’re cold or hungry or tired.  You can say even to an infant, "You look hot, so I’m taking off the blanket."  Give your child some experience regulating his external environment like taking on and off sweaters.  Educate your children that pain is there to keep them safe. Say, "Owies are no fun, but they’re there to keep you from burning yourself on the stove or cutting yourself with a knife.  That’s how your body reminds you to be careful."

TIP 4. Model healthy eating habits. 

Childhood obesity is a growing problem.  Talk with your kids about good food choices and bad ones.  Encourage them to ask themselves, "What kind of food is my body hungry for right now?" and "Am I full?" even if there’s still food on the plate.  Pay attention to see if your child is a grazer or a 3-squares-a-day kid and set an eating schedule that reflects their style.  Decide whether it’s OK to indulge in unhealthy food choices now and then.  When I inquired about the nutritional value of my son’s snack of donuts, he said, It’s health food for the soul!

TIP 5. Reward health rather than illness. 

Some of my best childhood memories come from times when I was sick.  In an effort to ease my pain, my mother unwittingly rewarded illness by lavishing attention on me,giving me hot rasogullas, cookies  and playing games with me.  Who wouldn’t want to be sick!

Instead, lavish attention on your kids when they’re well.  While you don’t want to punish your kids for being sick, consider which privileges of health should be withdrawn during sick days.

When you instill in your children a sense of pride, wonder and respect for their bodies, you have given them the foundation of health.

Hormones are chemicals, which transfer information and regulate many processes throughout the body. 

They serve many important functions in our lives. 

Thông tin thiết kế đặc biệtFor women there are many specialized female hormones that affect them from the beginning of life right into old age so it is important to learn as much as possible about them.

As we grow up from childhood and begin to develop, hormones once held dormant, begin to be released and cause many changes in physical appearance. 

There are also many internal differences as well. 

Female hormones are responsible for all the specialized development that a girl goes through in becoming a woman. 


Thông tin thiết kế đặc biệtThe process usually takes around four years and in this time varying hormone levels can be difficult to adapt to.

Thông tin thiết kế đặc biệtAs the process begins, the hypothalamus begins to release hormones that will in turn trigger another endocrine gland, the pituitary gland, to release two other hormones. 

These two hormones are luteinising hormone (LH) and follicle stimulating hormone (FSH). 

These are sent to the ovaries, which are then stimulated to create their own female hormones.

Female hormones are also necessary in regulating a women’s menstrual cycle, allowing her to give birth. 

The main hormones produced by the ovaries are progesterone and estrogen. 

Thông tin thiết kế đặc biệtThese along with LH and FSH have a large role in a women’s natural cycle. 

Hormones take a drastic change when a woman becomes pregnant as well. Estrogen and Progesterone levels remain high in the body during this time. 

There are many different hormones as well. Each hormone involved in pregnancy serves a vital role in this complex cycle.

After a pregnancy,

hormone levels yet again take another drastic change, reverting back to normal levels. This can be difficult for some women to adapt to and there are a number of negative symptoms that are believed to be caused by the many hormonal changes occurring in the body. 

Thông tin thiết kế đặc biệtFemale hormones and their affect on emotional and psychological behavior are still not very well known however.

Women undergo another change in hormone levels at around the age of 45-50. 

Thông tin thiết kế đặc biệtAt this point the ovaries become unable to produce normal amounts of female hormones. This is known as menopause. 

When the process begins there may be irregularities in the menstrual cycle until finally it ceases altogether. 

This can have a negative effect on many aspects of health as estrogen serves many functions including protecting the heart and bones. 

Thông tin thiết kế đặc biệtThere are also various other negative side effects caused by menopause such as hot flashes and bone loss. 

Thông tin thiết kế đặc biệtThere are however, a number of ways to treat the side effects including with hormone replacement therapy. Hormone replacement therapy may even be able to protect against osteoporosis and heart disease however this therapy requires a balance that should be discussed with your doctor.

From the very beginning of life, female hormones have a great effect on a woman’s life. They shape appearances, make having children possible and are responsible for many important experiences for a women. Knowing all you can about these important parts of your body is important in keeping healthy.

What are Menstrual Cycle ?

Menstrual cycle is an important part of a woman’s reproductive life. 

The usual age for the onset of menstrual cycle is 12- 13 years but it may vary from person to person and other environmental factors. 

The length of the menstruation can fluctuate from 3 to 5 weeks without any prior alarm. 

How Menstrual cycle occurs? 

Menstruation occurs when the endometrium (an inner lining of the uterus) sheds. 
This menstrual flow contains blood and mucus from the cervix (an opening at the lower third of the uterus) and vagina. 
The area of the brain called hypothalamus along with pituitary glands control the hormones necessary for the reproductive organs. Six hormones namely, 
  1. Gonadotropin-releasing hormone (GnRH) , 
  2. Follicle-stimulating hormone (FSH) , 
  3. Luteinizing hormone (LH) , 
  4. Estrogen, 
  5. Progesterone, 
  6. Testosterone control your menstruation process.
Pain during menstruation 
Painful menstruation or dysmenorrhea is the most common problem for any woman. 
This causes inability to carry day to day responsibilities due to lower abdominal cramping, vomiting, nausea and headache during menstruation. 
Pain during menstruation can be categorized into two types. 
  1. One is the primary dysmenorrhea which is quite normal because of painful contractions as a result of release of natural substances called prostaglandins from the uterine walls. 
  2.  The second one or secondary dysmenorrhea is evident after many years of normal menstruation as a disease of the uterus, fallopian tubes and ovaries. 
Most common factors include abnormal growth, tumors, pelvic infection, uterine cancer or even endometriosis. Endometriosis is a disease whereby the uterine tissue is found outside the uterus, in fallopian tubes or ovaries. This could also end up in infertility. 

Menstruation stopping Many women also face stopping of menstruation for a period say 6 months or more are said to have amenorrhea or absence of menstruation. Another reason for stopping of menstruation includes stress among women that whether they are pregnant or will have their menstruation in time. 
Emotional stress, physical and mental health problems can also lead to stopped periods for a long time. Menstruation stops during pregnancy and if a women intakes birth control pills then it takes 6 months to year to resume normal periods. 
Reasons or factors for stopping menstrual cycles: 
  • 1. Sometimes women don’t have menstruation as their ovaries don’t respond properly to the hormones releasing egg 
  •  2. Ovarian cysts and obstruction in the reproductive tracts 
  •  3. Poor nutrition
  •  4. Vigorous exercises 
  •  5. Diabetes 
  •  6. Tuberculosis 
  •  7. Non alcoholic liver disease
  •  8. Chronic illness 
  •  9. Medications such as birth control pills 
  •  10. Obesity

What is Menopause ?

Menopause refers to the physiological stopping of menstrual cycles that is associated with advancing age in species that experience such cycles. More specifically menopause occurs as the ovaries of the species stop producing estrogen, which in turn causes the entire reproductive system to slowly come to a halt.

What is Early menopause ? and What are the Symptoms ?

Thông tin thiết kế đặc biệtWhen a woman experiences menopause before the age of 40 it is termed perimenopause or early menopause. 

  1. Early menopause symptoms are the same as those of normal menopause.
  2. Early menopause symptoms manifest themselves in the form of 
  3. brittle bones, 
  4. mood changes, 
  5. heart disease and other problems.

Early menopause symptoms are seen more in women who smoke regularly and those who have never conceived. 

Women who are experiencing Early Menopause are more prone to heart attacks and an increased cholesterol level. 

Since menopause has occurred earlier than usual, such women must consult their doctor to learn about ways to fight the early menopause symptoms.

What are the causes of Early menopause ? and How to Manage it ?

Thông tin thiết kế đặc biệtEarly menopause symptoms result from decrease in production of the female hormones estrogen and progesterone. This causes less absorption of calcium and results in fractures. 

One should therefore take calcium supplements in the diet, in the form of leafy vegetables and soy products.

Hot flushes and nighttime sweating are one of the most common early menopause symptoms. These are caused due to constraint of blood vessels. 

Hot flushes disturb one’s sleep and can cause insomnia. One becomes restless and a lack of rest can leave a person feeling irritable.

Thông tin thiết kế đặc biệtOther early menopause symptoms include dry skin and a persistent burning sensation on the body. Applying a lot of moisturizer all over the body can treat this. One gets migraine attacks from time to time and the joints become stiff.

Thông tin thiết kế đặc biệtReduction in hormone production causes a loss of elasticity in body tissues. Due to this women experience early menopause symptoms like vaginal dryness, painful intercourse and a general lack of interest in sexual matters. 

Women may get an urge to urinate more frequently due to some loss of bladder control.

In general, the premature onset of menopause is a tough time for any woman with increase in occurrence of early menopause symptoms like fatigue, low self–confidence and a general feeling of rejection.

How to Manage Early Menopause 

However, information about the early menopause symptoms ensures that one can handle menopause better. 

Thông tin thiết kế đặc biệtOne must adopt healthy habits in the mid-thirties itself. This includes no smoking, a moderate intake of alcohol and a nutritious diet of green vegetables and lean meats. 

Thông tin thiết kế đặc biệtIt is a good idea to reduce the intake of tea and coffee to a minimum since this hampers absorption of calcium. 

One can substitute the body’s hormones by natural plant estrogens like tofu.(Soya bean Paneer in India) 

A woman must incorporate a regular exercise routine in her daily schedule. This can be in the form of a brisk walk or any other physical activity to build strong bones. Overall, physical activity induces a feeling of good health and is the best weapon against early menopause symptoms. 

Thông tin thiết kế đặc biệtOne can also take hormone replacement therapy under strict medical supervision to combat early menopause symptoms. 

The line of treatment to overcome early menopause symptoms varies from a woman to woman and depends on the individual’s needs and physical health.