Greetings from Sweetwater!
Summer is Approaching!
Family Summer Time
As we move into the summer break, our children need activities to fill their time! With potentially more time spent with your kiddos have you ever thought of strengthening that connection you have with them? We have compiled a list of activities that you and your kids can enjoy this summer to help do just that!
- During dinner ask everyone to share one piece of both good news and bad news from the day. No matter what it is, support your kids.
- 2.Have regular “Kids’ Night to Cook.” Try setting up a restaurant atmosphere in your home and create some lifetime memories. Have the little ones decorate the table and make special menus for the evening. They’ll love this activity.
- Visit a local bookstore or library with your children and ask them to help you choose a family book. Then put aside time every day to read it to them.
- If you have a sports enthusiast child in your home, ask him or her to give you regular updates about what’s going on in the world of sports—both locally and nationally. Help them express their interests.
- Do a one-on-one activity with each child at least once a week. This way each child gets your one-on-one attention.
- Educate yourself about their video games. They will be thrilled to see your being “in the know” about their video games.
- Make a family kick ball to play with. Let the kids go crazy decorating it so they can show you how creative they are.
- Play dress up with them! This is one that never gets old no matter what age you are.
- After dinner, rotate sharing a “joke of the day.” It’s important to let the little ones express their humorous side.
There’s always room to strengthen that relationship with the little ones!
Have Cancer in the family?
Many women (and men) remain at increased risk of cancer and are unaware of lifesaving medical options available to them. Your personal and family history of cancer matter and hereditary cancer testing saves lives. As board-certified Ob Gyn Specialists, we recognize the importance of the identification and management of patients with elevated cancer risks. We have incorporated risk assessments and genetic testing into our practice years ago and would love to tell you how genetic testing has evolved in recent years and how it has become a benefit to our patients. If you are interested in assessing your own risk, please take the quick survey below.
Times have changed and pregnancy is no longer seen as a reason to sit down and eat chocolate all day no matter how much we would like to do so! Most women worry about excess weight they’ll be gaining throughout the pregnancy, and perhaps reducing their typical exercise regimen. It is recommended to have some sort of low impact exercise to keep your muscles going. It is important to first consult your health care provider about exercise. If you have been participating in a regular exercise routine, there should not be a problem continuing with your routine in moderation. However, modification is necessary as your pregnancy progresses.
If you haven’t been exercising three times a week before getting pregnant, don’t jump into a new, strenuous activity. Start out with a low-intensity activity and gradually move to a higher activity level. Exercise during pregnancy may give your baby a healthier start!
A stroll around the neighborhood is a great way to start exercising during pregnancy. Your heart rate will increase steadily without too much impact on your knees and ankles. This in turn will:
- Keep your heart rate steady and improve your heart circulation
- Keep you flexible and limber
- Support healthy weight gain and prevent excess weight gain by burning calories
- Prepare your muscles for labor and birth
- Not cause you to push your body too hard.
Research shows that healthy pregnant women who exercise during their pregnancy may:
- Have a lower risk of gestational diabetes and hypertension
- Have less risk of preterm labor and birth
- Have a shorter labor process
- Be more likely to have a natural birth
- Be less likely to need pain relief
- Recover from childbirth faster.
Regular, moderate exercise not only makes for a healthier pregnancy, it may also give babies a healthier start. Research shows that when pregnant women exercise, their developing babies have a much lower heart rate. Babies of active moms may also have a healthier birth weight, a lower fat mass, improved stress tolerance and advanced neurobehavioral maturation.
Experts recommend that you exercise for 30 minutes a day, on most days. Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.
Your pregnancy exercise routine should strengthen and condition your muscles. Always begin by warming up for 5 minutes and stretching for 5 minutes. Following your choice of exercise, finish your routine with 5-10 minutes of gradually slower exercise that ends with gentle stretching.
Use common sense:
- Avoid exercise that involves lying on your stomach or flat on your back after the first trimester of pregnancy
- Stay well hydrated and drink plenty of fluids before, during and after you exercise
- Avoid overheating and humidity, especially during the first trimester when the fetus is undergoing its most important growth and development
- Stop exercising if you feel fatigued, develop persistent pain or experience any vaginal bleeding; check with your health care provider if regular contractions occur more than 30 minutes after exercise (possibly a sign of pre-term labor)
- Avoid heavy weightlifting and any activities that require straining
- Avoid exposure to extremes of air pressure, as in high altitude exercise or scuba diving
- Do not increase the intensity of your workout beyond pre-pregnancy intensity level
- Eat small, frequent meals throughout the day.
According to the American Congress of Obstetricians and Gynecologists, a pregnant woman of normal weight who gets less than 30 minutes of exercise a week should strive for a caloric intake of 1,800 during the first trimester, 2,200 during the second trimester and 2,400 during the third trimester.
The safest and most productive activities to perform during your pregnancy are brisk walking, swimming, indoor stationary cycling, prenatal yoga and low-impact aerobics.
These activities carry little risk of injury, benefit your entire body, and can be continued until the birth of your baby. Other activities such as jogging can be done in moderation. You might want to choose exercises or activities that do not require great balance or coordination, especially later in your pregnancy.
Basic exercise guidelines:
- Wear loose-fitting, comfortable clothes, as well as a good support bra
- Choose supportive shoes designed specifically for the exercise in which you are engaged; this will help protect against injury
- Exercise on a flat, level surface to avoid injury
- Finish eating at least one hour before exercising
- Get up slowly and gradually to prevent dizziness
- Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you are probably over exerting yourself, and you should slow down your activity.
Stay in shape during pregnancy and stay safe while doing so?
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As always, we wish everyone a fun and safe Holiday Weekend. Our office will be closed on Memorial Day, Monday, May 29th.
Maggie Rios, Billing Admin—May 24th
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Did you know?…
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