Pilates is a somewhat old form of exercise (invented by Joseph Pilates in the 20th century) that has recently gained quite a lot of media attention and is currently helping many people, all over the world, with improvements in their physical and mental health. The inventor originally came up with the method because he was himself very weak and could not do the regular exercises like other people of his age. What it eventually turned out to be was a good understanding of how the body muscles and mental control works and finally, the application of the knowledge to help other people in improving the control and thereby their bodies and the enhanced quality of life that would inevitably ensue. Due to its stress free nature and anywhere-anytime-anyone philosophy, it is very safe to continue with Pilates during pregnancy. It is a low impact exercise that works with your body in its present state and does not demand or involve the high stresses involved with other exercise regimes like weight training or cardiovascular training.
This is especially true when a woman becomes pregnant and can no longer perform the various aerobic moves that she previously did. At such a time, a Pilates workout can help the core muscle strength stay intact. This makes Pilates during pregnancy not just an obvious choice but also a necessity as progressing through pregnancy puts more and more stress on the back and body joints due to weight gain. When Joseph Pilates was going about creating the Pilates exercises, he focused on what he called the girdle of strength. The girdle of strength is the abdominal area muscles along with those connecting to the lower pack and pelvic floor. These areas are also the most important for a pregnant woman because the very nature pregnancy forbids any stressful exercise involving these areas. So Pilates during pregnancy offer not only the perfect but sometimes the only choice. First Trimester It is quite safe to do almost any Pilates exercise during the first trimester though it is safest to first consult your doctor and discuss all possible exercises before going ahead on your own. Sometimes it also helps if you can talk to a properly certified Pilates instructor as they can already possess knowledge of how to proceed in these matters. Second and Third Trimesters It is advisable to be a bit more cautious during this phase of pregnancy. Discuss everything with your doctor as well as a certified Pilates instructor before doing anything (or continuing with your existing Pilates routine). It is quite normal for everyone to tell you that all exercise requiring equipment and balance should be avoided during pregnancy once the woman is into the second trimester. Pilates during pregnancy are quite safe but there can be individual complications that only qualified professionals can help you with.
One of the common phases people, especially of women, is headache during pregnancy. Considered as a common complaint during pregnancy, specifically during the first and third trimesters, doctors say it is rarely a signal of a serious problem. During pregnancy, experts say that the possible cause of headache during this time is quite uncertain.
In the first trimester, headaches occur because of hormone changes you experience while in the third trimester, headaches are felt because of your having to carry additional weight and changes in your usual posture.
Aside from these, experts suspect that eating cold foods, added caffeine intake, sleeplessness, general fatigue, sinus congestion, allergies, eyestrain, stress, depression, hunger, and even dehydration.
The most common form of headache experienced during pregnancy is migraine that occurs when the blood vessels in the brain constrict and dilate. Experts say that about one in every five women experience migraine headache at least once in their lifetime and about 15 percent of them get migraines for the first time when become pregnant.
Most pregnant women agree that migraine is characterized by severe throbbing pain in the head and is accompanied by vomiting and dizziness. Although headache during pregnancy is normal, you don't have to endure it if you cannot really tolerate the throbbing sensation. The most common practice in relieving headache during pregnancy is by taking in pain medications.
Doctors say that acetaminophen is safe to take in as long as proper dosage is administered. But, aside from acetaminophen, painkillers like aspirin, ibuprofen, and most prescription headache medicines are restricted to women who are pregnant. Make sure that you consult your physician first what are the safest medications you can take in if you can no longer tolerate the pain.
Aside from taking in prescription medication, here are some other ways to relieve headache your experience during pregnancy:
1. Find out what are the possible causes that trigger the throbbing pain. Stress is actually one of the most common factors that triggers headache during pregnancy. What you can do is to recognize what are the things that stress you out and find a way to avoid them. Aside from identifying and accepting the reasons why are you stressed out, you can also minimize stress by eating regularly and drinking plenty of liquids. You should also rest and exercise whenever you can.
Aside from resting, try indulging to relaxing activities such as by meditation, listening to music, or writing. Also avoid taking in or eating products that may cause headache such as alcohol, foods has MSG, artificial sweeteners, aged cheese and cultured dairy products and the like. If possible, try to stay away from people who are stressful and always keep the communication lines between you and your partner open.
2. Try using compresses to relieve the pain. Apply a warm or cool compress to your forehead or the base of your neck can indeed do wonders for migraines.
3. If possible, take a shower as often as you can. Since cold showers help constrict dilated blood vessels in the body, it is a simple and easy remedy for headaches. If it's not possible to take a shower, make sure that you can splash cool water on your face to relieve the pain.
4. Indulge into a relaxing and soothing massage. A full-body massage administered by a trained therapist can do wonders in untangling the knots of pain in your head during pregnancy. Ask him/her to concentrate on the neck, shoulder, and back muscles to relieve the stress.
5. Make sure you don't get hungry or thirsty. Low blood sugar usually causes headaches. Make sure that you have enough sugar to keep you going. Aside from taking in foods, supply yourself with lots of liquid, especially water to keep you well-hydrated.
The onset of a migraine attack comes with some telltale signs. Nausea and vomiting may be felt before any actual pain or headache is experienced. Another sign of an incoming migraine attack is seeing flashing lights and colors all around. The body can also feel hot and weak on one side and may last for about 15 to 30 minutes and then followed by an intense headache. Other warning signs of migraines can also include the feeling of tiredness, depression, and/or restlessness that can go for two to three days before the headache is experienced.
Treatment for migraines includes taking a number of prescription medications which is usually effective when taken just as the headache starts. Non-medication treatment for migraines includes applying cold compress or splashing cold water on the face at the first sign of headaches. A migraine attack can also be alleviated by lying down in a quiet and dark room for several hours to sleep or meditate to relax the mind.
There are also other therapies that are being employed in order to help prevent migraines. This includes maintaining a proper diet by avoiding foods such as chocolate, caffeine or alcohol that can trigger a migraine attack. Living a stress-free life can also help in keeping migraine in check. Meditation and relaxation exercises such as Yoga can also help prevent further migraine attacks.
The use of biofeedback therapy has also been found helpful in trying to prevent migraine attacks by effectively helping relax the mind. Migraines do not have to be a very painful problem for many people. Knowing how to treat such an ailment as well as how to prevent them can help people lead a more normal life.
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