Pregnant women in their third trimester may want to make an effort to hit the sack earlier after a new study found that poor-quality sleep in the last stretch of pregnancy might lead to adult obesity in their offspring.

Sleep patterns follow health of offspring

That’s the conclusion of research from the University of Chicago, where scientists interrupted sleep patterns in pregnant mice and followed the health of their offspring.

During the third trimester of their pregnancy, scientists sent a motorized brush through their cages, forcing the animals to wake up briefly, step over the brush and try to resume their sleep.

Another batch of pregnant mice were allowed to sleep uninterrupted in another cage.

Though newborns from both groups weighed roughly the same, researchers noted that their weight and health outcomes differed significantly as they grew into adults.

Male mice born to sleep-disturbed mothers weighed 10 percent more than their counterparts — the equivalent of 15 extra lbs (7 kg) in a human adult.

A few of the animals became morbidly obese and died earlier as well. Researchers focused on male mice because their hormone levels are less complex and easier to track. 

Overall, babies born after fragmented sleep also scored poorly on glucose tolerance tests and developed disproportionately high amounts of visceral white fat or “bad fat,” as well as elevated levels of “bad cholesterol.”

The findings were published recently in the journal Diabetes.

Use these tips to prepare for a good nights sleep

The results of the study may come as poor comfort to women in their third trimester who have to deal with protruding bellies and kicking babies.

But the National Sleep Foundation in the US offers a few tips on how to prepare for a good night’s sleep. Here’s a selection:

1. Sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back for a long period of time.
2. Drink fluids during the day, but cut down before bedtime.
3. Exercise regularly to help you stay healthy, improve your circulation, and reduce leg cramps.
4. Try frequent bland snacks (like crackers) throughout the day. This helps avoid nausea by keeping your stomach full.
5. Special “pregnancy” pillows and mattresses may help you sleep better. Or use regular pillows to support your body.
6. Napping may help. An NSF poll found that 51 percent of pregnant or recently pregnant women reported at least one weekday nap.
7. Learn to relax with relaxation and breathing techniques, which can also help when the contractions begin. A warm bath or shower before bed can be helpful.

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There are few human processes that carry with them as many associated emotions as falling pregnant.

A pregnancy is divided into three trimester periods that are used to describe prenatal development. Pregnancy is different for every woman. Knowing what to expect will help you get ready for the months ahead.

Some women glow with good health and vitality during the first three months; others feel nauseous and exhausted.

The first trimester is often associated with the onset of morning sickness (usually from six weeks) and carries the highest risk of miscarriage (the natural death of the embryo or foetus).

As you enter your second trimester, the morning sickness and fatigue of the first three months should fade, leaving you feeling more energetic and like yourself again. The second trimester is when many women feel their best. Take advantage of this time to start planning for baby’s arrival. The baby’s development is rapid in the second trimester.

The third trimester comes with the challenges of carrying around the extra weight of your baby. Make sure you get enough rest and good quality nutrition. You’ll start thinking about your birth options at this time too.

All mothers desire the best for their children. Start before your baby is born by making wise lifestyle choices…

Early antenatal care

Check in with your gynaecologist or obstetrician early in your pregnancy for a risk assessment (at about seven to eight weeks).
This allows for a personalised approach and identification of any risk factors or early concerns.

Routine blood tests

Blood tests will be done at your first visit with your doctor or midwife. They are a routine part of antenatal care. Among these will be tests for checking your blood group, whether you are rhesus positive or negative, your immunity to rubella (German measles), for syphilis and hepatitis B, and for HIV. These tests are important as they allow for early intervention once abnormalities or presence of disease is picked up. Mothers-to-be who test HIV positive should start antiretroviral treatment straight away so they can reduce their chances of passing the virus to their babies.

Dietary guidelines

Improve your diet by eating twice as well, not twice as much. Right from conception your baby is in a critical period of growth, where he or she is largely dependent on your nutrition. Eat a wide variety of foods and eat regularly, without skipping meals, especially breakfast – morning sickness is often worse when your tummy is empty.

• You need 1 200 mg of calcium every day to build your baby’s teeth and bones. Not getting enough could harm you, too – too little can cause bone density loss and tooth damage in mothers. Dairy products are great sources,or canned salmon, fortified cereals and spinach.
• At least 85 mg a day of vitamin C may help you avoid preterm delivery, since vitamin C strengthens the amniotic membrane. Foods rich in vitamin C also enhance the absorption of iron, which is essential for the oxygen carrier haemoglobin. Up your Cs with guavas, broccoli, cranberries, citrus fruits and juices, kiwi, mangoes and tomatoes.
• The fat in fish aids the development of the baby’s brain tissue and central nervous system. The best sources are the cold-water variety: pilchards, sardines, haddock and mackerel. Canola or flax oil, and linseeds are also excellent.
• Most doctors recommend a daily prenatal multivitamin to cover you for any vitamin and mineral shortfalls.
• Folic acid before and during pregnancy can reduce neural tube defects by up to 70%. Start three months before you plan to fall pregnant.
• Food hygiene is vital. Food-borne illnesses can cause harmful infections as well as congenital disease, prematurelabour, miscarriage and foetal death. Avoid meats, fish and poultry (including eggs) that aren’t fully cooked; thoroughly rinse fresh fruits and vegetables; and wash hands, food preparation surfaces, cutting boards, dishes, and utensils that come in contact with raw meats with hot, soapy water.

Time to quit

Smoking is hazardous to an unborn baby as it decreases oxygen and blood supply to the foetus, and puts the baby at risk for growth restriction, low birth weight and respiratory problems. Plus, heavy smoking (more than 10 cigarettes a day) is associated with an increased risk of pregnancy loss, confirms a study in the New England Journal of Medicine.

It’s best to avoid alcohol altogether since it’s known to be an agent that causes malformation of an embryo. Foetal Alcohol Syndrome (FAS) is a birth defect caused by heavy alcohol consumption (usually in a binge pattern) during pregnancy. It is characterised by growth retardation, facial and neural abnormalities as well as malformation of other organ systems. The prevalence of FAS in certain areas of South Africa is the highest in the world.

Rest body and mind

Your mental health is just as important as your physical well-being – especially while preparing to be a parent. Rest as much as you can, particularly in the third trimester.

• If you already have small children in the house, try to rest when they have their nap.
• Never say no to an offer of help.
• If you feel increasingly anxious or stressed, contact the South African Depression and Anxiety Group (www.sadag.org) for support, advice, free telephonic counselling or a referral to a psychologist in your area; or the Postnatal Depression Support Association (www.pndsa.co.za).

Regular exercise

Regular exercise can give you the strength and endurance you’ll need to carry the baby weight and help you handle the physical stress of labour. It boosts the circulation of blood and oxygen, and it will also make it much easier to get back into shape after your baby is born. Exercise boosts mood and can help to ward off depression.

You can usually continue to do the exercise you did before pregnancy, but check with your doctor, and avoid high-risk activities or contact sports.

Your pelvic floor is one of the key areas of focus during pregnancy as this is one of the muscle networks most impacted by the baby’s weight and childbirth. Pilates, aqua aerobics, low-impact walking or swimming are great choices.

Be sure to choose a qualified instructor with training specifically for pregnant women.

About the Author:Dr Noluthando Nematswerani is a Discovery Health Clinical Specialist. For more information on Discovery, visit www.discovery.co.za.

The post Guidelines to a healthy pregnancy appeared first on All4Baby.

This means that at times, your schedule might need to take a back seat to the morning sickness, exhaustion, emotions and other discomforts that accompany pregnancy.

Putting your schedule on the backseat can make it difficult to carry on with your work-life and day-to-day activities. Strong, career driven women find it especially challenging to keep up with the fast pace once pregnant. Yet the idea of slowing down is even more stressful.

How do you get to do both? And more importantly, how do you do both well?

Here are some tips for the working pregnant girl…

Toss the heels

Don’t fight to keep up with the high heels. Your feet are extremely sensitive as all the nerve endings of your organs and body parts end in your feet.

Get yourself a pair or two of funky (and comfortable) sneakers to wear with your suits. Even flat boots or pumps will be better than any sized heel.

Follow the trend

The trend at the moment is to keep your base layers neutral and colour up with accessories. This trend is great news for any pregnant working girl as block colours compliment a growing bump.

The benefit of a neutral base is that you only need to buy two or three sets of work clothes. There is no need for re-doing an entire wardrobe. By changing your accessories, you will have a new look every time.

Make time for a nap

The exhaustion typically experienced in the first trimester of pregnancy could interfere negatively with your concentration and thus, productivity.  Approach your HR department and discuss your concerns of decreased productivity with them.

Re-visit their expectations and highlight the times that you are most productive throughout the day. You never know, they might be open to schedule 30-minute nap times once or twice a day, if this will increase your productivity.

Don’t stop exercising

Studies have shown that women who exercise during pregnancy are less affected by exhaustion than those who don’t exercise. This doesn’t mean that you need to take part in vigorous training. Taking part in yoga, swimming, pilates and walking can increase your energy levels.

Happy eating

Every natural food has a medicinal and nutrient value that helps you deal with your everyday life.

Instead of eating what you think you crave, understand the nutrient needs of your body and choose foods that are rich in those minerals, nutrients and vitamins.

For example, chocolate is actually very good for us (if it weren’t for the massive amounts of sugar). Add cocoa powder to your breakfast or smoothies to give yourself (and your mood) a happy boost.

Be pregnant

Being pregnant is a chance to be pampered. Allow those around you to open the doors, get the printing, and prepare the boardroom for you. Don’t allow your slave-driving-mind to make you feel guilty for not always being able to jump up and do stuff, like you used to.

Take it easy and embrace being pregnant. This is your time, so enjoy it.

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