Staying Fit While Pregnant

Pregnancy brings so many changes to your body—some good and some not-so-good—that you may be tempted to just put your feet up and move as little as possible. Resist that temptation!

Getting up and moving while pregnant offers a world of benefits to you and your growing baby. Regular, moderate exercise—favorites include walking and water aerobics—can help reduce the risk of developing gestational diabetes for some women, lessen pregnancy-related woes such as backache, bloating and constipation, increase energy and improve mood.

Even if you were rarely active before becoming pregnant, you can start during pregnancy. Just be sure to check with your health care providers to make sure there are no medical or obstetrical reasons (called a contraindication) to avoid exercise.

Here are some guidelines to follow:

  • Aim for 30 minutes of mild to moderate physical activity most days of the week. Women who have been inactive should start off slowly, with just a few minutes a day, and add five minutes a week until reaching the 30-minute level. Be sure to warm up, cool down and stretch.
  • If you’ve been exercising before pregnancy, you probably can continue the same activity for awhile (check with your health care provider first or call +91-78999-30207 for an appointment with a physician at Sagar Chandramma Hospitals).
  • Moderate strength training helps your muscles and is safe for women who were doing such training before becoming pregnant.
  • If you weren’t exercising regularly before your pregnancy, low-impact exercises are best. Walking, riding a stationary bicycle, using an elliptical machine, swimming or taking a water aerobics class are great ways to get active.
  • Avoid contact sports or those in which you jump, change direction quickly or have a higher risk of falling: soccer, basketball, tennis, racquetball, downhill or water skiing, hockey and horseback riding. Do not scuba dive because the water pressure can harm your baby. “Even among professional athletes or recreational athletes, pregnancy brings changes, and one has to adapt to these changes,” says Dr. Artal.
  • After the first trimester, don’t do exercises for which you must lie on your back.
  • Exercise in the cooler parts of the day to protect yourself from overheating.
  • Drink plenty of fluids.
  • If you feel faint or dizzy, have vaginal bleeding or fluid leakage, shortness of breath or chest pain, decreased fetal movement or any other unusual physical symptoms, stop exercising and call your health care provider.
As always, the above are merely general guidelines, but we urge you to check with your healthcare provider or call +91-78999-30207 to consult with a physician before you embark on, or continue any physical exercise regimen while you are pregnant.


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5 Ways to Cleanse Your Body After the Festive Season

No festival is complete without fun, laughter, dressing up and of course, yummy food! We can’t help but gorge on the mouth-watering sweets and fried goodies during festivals because they seem to be everywhere.

It’s hard to say no to that laddoo that your aunt has lovingly prepared or the barfis that come in from your city’s most famous confectioner. But what follows the revelry and the binge is guilt and heaviness in the tummy that doesn’t go away soon. Don’t stress about it though as all you need to do to get your body back on track is to go the detox way. Here’s how:

1. Water, Water All The Way

Drink plenty of water to flush out all the toxins from the body. Around ten glasses of water in a day should do the trick.

2. Tea, Please?

But green tea only, of course. Say bye to chai and coffee, and have 2-3 cups of green tea in a day. It will make you feel lighter and give your system the detox it needs.

3. Sugar No More

Ah, yes. Refined sugar needs to take a back seat when you’re on a detox diet. Sugar from fruits and dried fruits is the best way to satisfy that sweet craving.

4. Exercise Again

It’s time to put on those running shoes and get back to your exercise routine. Feeling pumped up again will make you feel great!

5. Start Your Day With Lemon And Apple Cider Vinegar

There’s no better way to jumpstart your metabolism than the good old lemon and apple cider vinegar combination. Drinking this will make you feel energetic and light again.

These tips should help your body detox after your festive binge. Don’t wait – start the cleanse now as your body has been waiting!


For more information on healthy dietary tips, schedule an appointment with our in-house Dietician today!

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Morning Sickness

Why am I feeling nauseous now that I am pregnant?

Morning sickness describes the nausea and vomiting in the early months of pregnancy. It is probably caused by a combination of the many physical changes taking place in your body, now that you’re pregnant.

Changes include rapidly increasing estrogen levels, an enhanced sense of smell, excess stomach acids, and increased fatigue. Some researchers think that stress and emotions also play a part in morning sickness.

Although it won’t stop you feeling nauseous, it may help to know you’re not alone. Nearly 80 to 85 per cent of pregnant women feel sick, with half of all women experiencing vomiting or retching at some point. What’s worse, morning sickness can actually strike morning, noon or night.

How long will pregnancy nausea last?

No two pregnancies are alike, and the same goes for bouts of morning sickness. The nausea you’re feeling can last anywhere from a few weeks to a few months. For some women, queasiness or mild nausea can come and go throughout pregnancy.

What happens if I vomit so often I can’t keep any food down?

Talk to your doctor if you’re suffering from excessive vomiting or you don’t feel like eating anything at all. Left untreated, excessive vomiting can lead to malnutrition, dehydration and other complications for you and your baby. Thankfully this condition, called hyperemesis gravidarum (literally meaning “excessive vomiting in pregnancy”), is rare.

As frightening as it sounds, it can be treated. Your doctor may prescribe a special diet, suggest you rest in bed, or even admit you to hospital.

If you’re diagnosed with dehydration, you may have to be hospitalised to receive intravenous hydration with fluids, glucose and electrolytes. You may also be given medication to decrease your nausea and vomiting, and help you keep food down.

Will my morning sickness affect my baby?

Morning sickness won’t threaten your baby’s wellbeing as long as you’re able to keep some food down. You may need to eat what and when you fancy for a while, but it’s important to try and eat a well-balanced diet, and drink plenty of fluids. Most women with morning sickness work out pretty quickly what they can and cannot stomach, and how many times they need to eat throughout the day. You should aim to eat a diet that’s high in all the vitamins you and your baby need. If you’re taking prenatal vitamins but find them hard to swallow, taking them with food may be easier on your stomach. If you still can’t face them, consider eating a vitamin-rich food every morning.

How do I deal with morning sickness at work?

Here are some tips to help you manage morning sickness at work:

    • If you drive yourself to work, make sure you pull over if you’re feeling dizzy or queasy. Start out early and drive slowly. If possible, see if someone else can drive you to your office and back home.
    • Some women feel queasy when using public transport. If you are one of them, consider using another mode of transport temporarily.
    • While travelling, always carry a couple of plastic covers and a handful of tissues or wet wipes with you. You never know when you may need them!
    • Carry a lemon in your bag always. Just sniff it when you feel nauseous.
    • Carry small snacks and nibble when you can. Eating little and often is known to keep your sugar levels at an even level and so prevent you from suddenly feeling queasy. Biscuits, rusks, dry fruits and nuts can come in handy.
    • Keep a couple of hand towels and a bottle of cold water handy. If you feel queasy, place a wet, cool hand towel on your forehead to relieve yourself. Orange or lemon scented wet wipes can also be refreshing.
    • Keep some mints or a pocket toothbrush and a children’s fruit-flavoured toothpaste in your bag. You may need to freshen up now and then.
  • If your work area is not well ventilated, talk to your employer and see if you can move to an area that is smoke-free and airy.


For more information or to consult with our OB/GYN specialists at Sagar Chandramma Hospitals, please contact +91-80-26613255.

Have you heard of a Babymoon?

You are counting down the weeks until the big day and both of you are nervous about the whole thing– after all, once you held that positive pregnancy test you knew your lives were going to change forever. You may wonder if your relationship will be the same or if you will be able to handle all the new responsibilities. You may even feel like you need time to escape and get your mind cleared.

A ‘Babymoon’ is a newly coined term for a period of time where both parents take off to relax and spend quality time together before the baby is born. It is one of the biggest travel trends on the charts right now and can provide a solid foundation for the changes that are about to happen in both of your lives. Planned to allow you to catch up on your rest, relax in your favorite environment, give you time to reconnect and renew the romance, a Babymoon can be anywhere from a tropical beach to a romantic stay-cation at home.


Knowing when to go is very important while thinking about your Babymoon. Be sure to discuss your travel plans with your doctor before you start planning, to ensure that the travel timing is right for your pregnancy. Typically the best time to travel would be in your second trimester (18-24 weeks).


Before you decide on a week in a remote tree house lodge in Bandipur forest or a fun beach vacation in Capri, there are some things that need to be considered.

  • Before you book your Babymoon, talk to your preferred airline to find out what their travel policies for expectant mothers are.
  • How close is the nearest hospital in case you go into labor unexpectedly? It probably will not happen, but if it does you should be close enough to a hospital, so that you can get medical care right away.
  • How much walking will you have to do? Walking for far too long is no fun when your ligaments are loose and your baby’s head is bumping against your cervix with every step.
  • What can you afford? You will have a lot of bills coming up – having a child is not an inexpensive affair – going too far into debt for a Babymoon is not a great idea.
  • How do you relax the best? Do you want a spa with prenatal massage or just a quiet hotel room with cable TV? Or perhaps a lazy vacation by the beach?

Remember, this should not be the sightseeing adventure of a lifetime, rather a chance to cocoon and relax with your partner before your baby comes.


Just because you already are a mother to a bouncing new bundle of joy, does not mean that it is too late for a Babymoon. Many new parents choose to have their Babymoon after the delivery – it is the perfect chance for the parents and the newborn to be alone together and focus on becoming a family. There is a lot of wisdom in this– you will not be worrying about meals, laundry or visitors and you can spend your time getting to know the newest member of your family.


  • take copies of medical records in your personal bag
  • know your bloodtype
  • get a list of hospitals from the tourist board and keep a list of emergency contacts
  • when you take a flight, reserve an aisle seat so that you can easily access the bathroom and move about the cabin (or reserve a business class seat with flat bed)
  • wear a high factor sunscreen and stick to bottled water
  • wear flat comfortable shoes, leave the fancy stilettos for another time
  • avoid diving, skiing and altitudes higher than 8,500 ft. (about 2,500 meters)
  • avoid mosquitoes, expectant mothers are more susceptible to, and often helpless against, the various diseases they may be carrying
  • avoid countries with health concerns – you won’t be able to take malaria medication or have all vaccinations, always talk to your doctor first before booking your trip.

We hope you enjoy blissful moments with your partner before the new addition to your family, and after. For more information, please consult with your Ob/Gyn at Sagar Chandramma Hospitals.

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Postpartum skin woes: Where did that glow go?


Just like the rest of your body, your complexion can take a long time to get back to normal after you’ve delivered. That rosy mom-to-be glow (caused by estrogen-fueled blood flow to your skin) may be gone, possibly replaced by postpartum acne due to hormonal swings (plus stress, sleep deprivation, and zero time for skin care). And what about those dark splotches on your forehead, upper lip, and cheeks, which have yet to fade — will they ever?

For most women, they will. Those patches (known as chloasma, melasma, or the mask of pregnancy) are caused by an increase in the production of melanin, a skin pigment, during pregnancy. The good news is your body will eventually stop making so much melanin (though that might not happen until after you wean) and then those splotches should start to fade.

To help this process along, stay out of the sun as much as possible, and wear a broad-spectrum sunscreen.

This advice holds true even after your splotches have faded, since dark spots are more likely to return once you’ve had them, and even more important, regular use of sunscreen protects against skin cancer (and wrinkles). If you are back on the pill, ask your doctor about switching to an estrogen-free variety, since estrogen can sometimes make chloasma worse.

Be sure to cleanse your skin gently twice a day to help prevent blemishes. If you do break out, try a product with benzoyl peroxide or glycolic acid, but skip salicylic-acid-based formulas until you’ve weaned, just to be on the safe side. Your dermatologist should be able to guide you in determining what is best for your skin. Your complexion will also benefit from oil-free (non-pore-clogging) cosmetics, and a diet that contains lots of fruits and vegetables, vitamin B2, and plenty of water. However, we recommend that you visit a dermatologist before you try any new skincare products during & soon after your pregnancy. Our in-house consultants at Sagar Chandramma will be able to guide you in building a customized skin & diet regimen.

What about the stretch marks? Well, 90 percent of all women get them, but the good news is that they will fade. A few things you can do to encourage their vanishing act: Exercise and eat right to help your skin regain its tone, and moisturize regularly (it will not remove your stretch marks but it’ll keep itchiness to a minimum as your tummy gets back in shape). If you really can’t bear a striped belly, ask your dermatologist about laser therapy or Retin-A (though if you’re nursing, you may have to wait until you wean).

One more thing to keep in mind: Your baby thinks you’re beautiful — stretch marks, freckles, and all! So do not worry too much about it, instead enjoy your beautiful bundle of joy.


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First time parents: How to soothe your newborn


Bonding, probably one of the most pleasurable aspects of infant care, occurs during the sensitive time in the first hours and days after birth when parents make a deep connection with their infant. Physical closeness can promote an emotional connection.

For infants, the attachment contributes to their emotional growth, which also affects their development in other areas, such as physical growth. Another way to think of bonding is “falling in love” with your baby. Children thrive from having a parent or other adult in their life who loves them unconditionally.

Begin bonding by cradling your baby and gently stroking him or her in different patterns. Both you and your partner can also take the opportunity to be “skin-to-skin,” holding your newborn against your own skin while feeding or cradling.

Babies, especially premature babies and those with medical problems, may respond to infant massage. Certain types of massage may enhance bonding and help with infant growth and development. Many books and videos cover infant massage — ask your doctor for recommendations. Be careful, however — babies are not as strong as adults, so massage your baby gently.

Babies usually love vocal sounds, such as talking, babbling, singing, and cooing. Your baby will probably also love listening to music. Baby rattles and musical mobiles are other good ways to stimulate your infant’s hearing. If your little one is being fussy, try singing, reciting poetry and nursery rhymes, or reading aloud as you sway or rock your baby gently in a chair.

Some babies can be unusually sensitive to touch, light, or sound, and might startle and cry easily, sleep less than expected, or turn their faces away when someone speaks or sings to them. If that’s the case with your baby, keep noise and light levels low to moderate.

Swaddling, which works well for some babies during their first few weeks, is another soothing technique first-time parents should learn. Proper swaddling keeps a baby’s arms close to the body while allowing for some movement of the legs. Not only does swaddling keep a baby warm, but it seems to give most newborns a sense of security and comfort. Swaddling also may help limit the startle reflex, which can wake a baby.

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First time parents: What to expect in the first few months – Part 1

You’ve survived 9 months of pregnancy. You’ve made it through the excitement of labor and delivery, and now you’re ready to head home and begin life with your baby. Once home, though, you frantically realize you have no idea what you’re doing!

These tips can help even the most nervous first-time parents feel confident about caring for a newborn in no time.


Consider getting help during this time, which can be very hectic and overwhelming. While in the hospital, talk to the experts around you. Many hospitals have feeding specialists or lactation consultants who can help you get started nursing or bottle-feeding. In addition, nurses are a great resource to show you how to hold, burp, change, and care for your baby.

For in-home help, you might want to hire a baby nurse to help you for a short time after the birth. Your doctor or the hospital can be good resources for finding information about in-home help, and might even be able to make a referral to home health agencies. At Sagar Chandramma, we have options wherein a nurse can visit your home to assist you with your baby.

In addition, relatives and friends often want to help. Even if you disagree on certain things, don’t dismiss their experience. But if you don’t feel up to having guests or you have other concerns, don’t feel guilty about placing restrictions on visitors.


If you haven’t spent a lot of time around newborns, their fragility may be intimidating. Here are a few basics to remember:

  • Wash your hands (or use a hand sanitizer) before handling your baby. Newborns don’t have a strong immune system yet, so they are susceptible to infection. Make sure that everyone who handles your baby has clean hands.
  • Be careful to support your baby’s head and neck. Cradle the head when carrying your baby and support the head when carrying the baby upright or when you lay your baby down.
  • Be careful not to shake your newborn, whether in play or in frustration. Shaking that is vigorous can cause bleeding in the brain and even death. If you need to wake your infant, don’t do it by shaking — instead, tickle your baby’s feet or blow gently on a cheek.
  • Make sure your baby is securely fastened into the carrier, stroller, or car seat. Limit any activity that could be too rough or bouncy.
  • Remember that your newborn is not ready for rough play, such as being jiggled on the knee or thrown in the air.

Stay tuned for more tips on what to expect during the first few months…snippets on bonding & swaddling coming up soon.

(Article sourced from )