O que voce deve e não deve fazer para uma gravidez saudável.

While having a baby is the most natural thing in the world, what used to be a simple process is now complicated by products and services, options and choices. Before you make what are some of the most important decisions of your life, make sure to gather all the information you can. Here's a good starting point for a conversation you should have with yourself, your significant other and your doctor(s): some of the pregnancy do's and don'ts.

DON'T get overscheduled: Stress can have a negative impact on your pregnancy, causing health problems such as hypertension, and may potentially cause a miscarriage. It's important to look at your life realistically and not get overscheduled. Spreading yourself too thin during these important nine months won't just negatively affect you, but your unborn child as well.

DON'T be sedentary: What's a sedentary lifestyle? If you aren't active for a sustained 20 minutes at least three days a week, you're living it, which may lead to weight gain. Excessive weight gain during pregnancy has been linked to labor difficulties and gestational diabetes. If you're typically a person who doesn't move a lot, now is the time to change. Consistent (safe) movement is so important for you and your developing baby.

DON'T forget the importance of good nutrition: Diet plays an important role during pregnancy. Eating whole, living foods begins by understanding that if it's in a box, a can or package, there's a good chance it's been nutritionally compromised. Processed foods are generally less healthy and have already had most, if not all, of their important vitamins and minerals processed out of them. Remember, without sound, complete nutrition, you and your developing baby will suffer.

DO reduce your caffeine intake: Research suggests caffeine can cause miscarriages if you're already pregnant and, if you're not already pregnant, can interfere with conception.

DON'T get a "routine" ultrasound: The American College of Obstetricians and Gynecologists recommends that ultrasound examinations only be performed for specific reasons, but many health care professionals include at least one ultrasound at 18-20 weeks as part of their routine prenatal care. Since there haven't been any documented negative effects, it's considered safe. The problem is, just because the effects aren't documented doesn't mean they don't exist. Even the Food and Drug Administration says, "While ultrasound has been around for many years, expectant women and their families need to know that the long-term effects of repeated ultrasound exposures on the fetus are not fully known."

DO rely on your family wellness chiropractor: Many think a chiropractor only treats back and neck pain, but many more women have discovered the benefits chiropractors can provide in terms of prenatal care. Preconception and prenatal chiropractic care for you can mean less morning sickness, less lower back pain and a shorter, more quality labor and delivery. More than that, chiropractic care supports the integrity of your pelvic function, which includes the uterus, the associated muscles and ligaments, and the interfacing of the nervous and hormonal systems, which is important for you and your baby.

DO recognize your right to make decisions: When all is said and done, remember that this is your pregnancy and your baby, and you have the right to ask questions and get second opinions when you are unsure about anything. You are in control and should make your decisions based on the information provided by those you trust. Remember that at every turn, you control what you allow during your pregnancy and delivery, and that at any time it is OK to say, "No," and expect your decisions to be honored. This is not about choosing to ignore medical advice and put you or your baby at risk; it's about making decisions in conjunction with your health care team to have a safe, natural pregnancy.

Source: http://www.chirofind.com/

Mantenha seu sistema imunologico funcionando corretamente

General cold and flu symptoms include malaise, loss of appetite, physical and mental fatigue, and aches and pains. The scientific term for these symptoms is the acute phase response, which is caused when the immune system actively releases excess amounts of certain inflammatory chemicals called cytokines, the most well-known of which are interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor (TNF).

With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms - the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as "catching a cold virus."

Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.

An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.

It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:

• Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.
• Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.
• Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.
• Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.
• Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.

So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.

Source: http://www.chirofind.com

Exercícios: bom para você, bom para o bêbê.

It's common knowledge that regular exercise is all-the-more important during pregnancy. Why? Well, for one thing, because the combination of developing child, hormonal fluctuations, and other factors means you will likely gain a moderate amount of weight as part of the natural process.

Moreover, as any mother will tell you, delivering a baby can be a physically traumatic - albeit joyous - experience; exercise in the months leading up to that day helps strengthen your muscles and heart, which can be placed under severe stress during delivery.

Less well-known is that exercising during pregnancy may make for a healthier child. Consider a recent study involving pregnant women (ages 30-35) who were divided into two groups - one group that performed moderate-intensity aerobic exercise for 30 minutes per day at least three times per week, and a second group that did not perform regular exercise over the same time period. The study revealed the following:

• Fetal heart rate was significantly lower (a good thing, within reason) in the exercise group during fetal breathing and non-breathing movement periods.
• Fetal short-term and overall heart rate variability (indicative of a mature neurologic system) were higher in the exercise group during breathing movements.
• The exercise-exposed fetuses had higher measures of vagal (cardiovascular) control during breathing movements.

Talk to your doctor about the benefits of exercise and which specific exercises are most appropriate to perform (and which are best to avoid altogether) during pregnancy.

Source: http://www.chirofind.com

Tres meios para ter um sono sadio.

Sleep, or lack thereof, can have a dramatic effect on your overall health in the short and long term. What can you do to ensure a good night? sleep? Here are three simple suggestions to get you started:

• Stick to a Routine: When it comes to getting a good night's sleep, conditioning your body to sleep at a certain time (and for a certain length of time) increases your chances of falling asleep quickly and waking up refreshed. Developing an evening ritual is also important in this regard: Set the stage for quality sleep with a warm bath, a good book or soft music.
• Light and Darkness: Sunlight helps regulate your circadian clock, the body's 24-hour cycle, and also stimulates the production of melatonin, a hormone that regulates your sleep cycle. On the other hand, when you're preparing for sleep, it's vital to limit sources of light that can make it harder to doze off. That means pulling the shades, turning off all the lights and shutting doors.
• Don't Drink, Don't Smoke: There are countless reasons not to do either of these things, but in terms of sleep, drinking alcohol and smoking can have profound negative consequences. You may think alcohol will help you fall asleep, but it won't keep you asleep, not after it's metabolized. And nicotine is a stimulant - perfect for keeping you awake all night long.

Source: http://www.chirofind.com