Recommended Exercises in Pregnancy

“The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most days of the week, unless you have a medical or pregnancy complication. Discuss your plans with your MD before beginning a new exercise routine.”

Click here to learn some exercises for every trimester.

News/Tips

Menopause Advice:

Women usually hit the menopause stage between their 40s and 50s, and while menopause usually affects women on an individual level, we’re going to give you advice to help with symptoms.

  1. Hormonal changes can cause bones to weaken and lead to osteoporosis. Add an adequate amount of calcium & vitamin D to your diet through dairy products and leafy greens. Also, talk to your doctor about adding a daily vitamin to help.
  2. It’s common to gain weight during this time period. Keeping active and adding an exercise regimen can not only help you achieve and maintain a healthy weight, but also help symptoms of menopause like hot flashes and night sweats.
  3. Certain foods and drinks can trigger hot flashes, night sweats, and mood swings. Find your triggers by keeping a symptom diary so you can stay away from the foods that may cause issues. Common foods include caffeine, alcohol, and spicy foods.
  4. Exercise can help slow the loss of bone and keep your weight down. It’s also been shown to help with mood changes and irritability.

Ovarian Cancer Risk Factors:

  • Overweight and obesity has been linked to a higher risk of developing many cancers including ovarian.
  • Having your first full-term pregnancy after the age of 35, or never having a pregnancy at all can lead to a higher risk of ovarian cancer.
  • Having a family history of ovarian cancer, breast cancer, or other cancers can increase your risk factor.
  • Poor diet has been linked to cancer risk factors overall.
  • Ignoring or not scheduling regular women’s health exams.
  • Talk to your doctor about your risks and work to minimize them!
  • Over 22,000 women will receive a diagnosis of ovarian cancer this year, and over 13,000 will die from ovarian cancer. Be sure to talk to your doctor about your risks.

Pregnancy Tips & Facts:

  • Tip: Don’t overeat. Keep a food diary to keep track. You only need about 300 to 500 extra calories a day. Talk with your doctor about the perfect balance.
  • Throughout your pregnancy, your uterus will grow up to 500 times its normal size! That’s amazing!
  • Tip: Nausea can be due to an empty stomach. Keep the saltines by your bedside, and try a few after waking to keep queasiness at bay.