6 Traveling Tips While You Pregnant

Travel at the Right Time

The best time for air travel when you're pregnant tends to be during the second trimester, when the risk of miscarriage is significantly lower and most nausea has subsided. Many women do not feel as tired as they did in their first trimester, and they have more stamina during this period of their pregnancy.

Know the Guidelines

Most airlines will not permit pregnant women to travel beyond their 36th week. If you are showing, carry a note from your medical professional stating how far along you are. Cruise ships have individual requirements for how late into a pregnancy a passenger can sail, so check with your cruise line before you make plans. A road trip is safe most any time, but the further along you get, the more uncomfortable a long car ride will be. Plus, if you travel out of state, your insurance company may not cover your baby's birth if you deliver in an out-of-network hospital. Check your insurance's out-of-network policy if you are close to your due date.

Get Comfortable

Select a seat that's on an aisle and close to the front of the plane. Negotiating the narrow aisle to the back of the plane can be challenging, and a seat near the front will make boarding and disembarking easier. It will also allow you easier access to the restroom. Avoid standing in line for prolonged periods of time by checking in online before you even leave the house. When you take a road trip, make frequent stops to use the restroom. During long trips, prop a small pillow behind your back and wear loose clothing.

Stay Healthy and Hydrated

Bring plenty of healthy snack options. Most of the meals served on flights have an incredibly high salt content. If you are already prone to bloating, this can make you even more uncomfortable. Hydrate yourself frequently, and do your best to get up and move around every so often.

Relax and Enjoy the Ride

Pregnancy is an incredible time, and unless your doctor advises against traveling, there should be no reason for you not to venture out and enjoy yourself.

Extra Precautions

Carrying multiples? Most doctors don’t advise air travel beyond 32 weeks for twins, 20 weeks for triplets. If you’re traveling internationally, even for a single-fetus pregnancy, airline restrictions are tighter than for domestic flights; it’s ill-advised to head overseas after your 32nd week. With any lengthy trip, be sure to take short walks every hour or so. At the very least, do your best to flex your calf muscles up and down often to reduce the risk of deep-vein blood clots, known as DVT.

How To Get Rid Of Stretch Marks On Your Stomach

How To Get Rid Of Stretch Marks On Your Stomach

If you're looking for a way to get rid of your stretch marks on your stomach, you are not alone. Many women suffer from stretch marks on their stomach due to a pregnancy and also from being overweight. Although a pregnancy is a beautiful event in a woman's life, stretch marks occuring on a woman's stomach after giving birth can have a negative impact on a woman's self image.

What Are Stretch Marks?

Stretch marks are caused by the tearing of the dermis, the resilient middle layer that helps your skin retain its shape. Stretch marks are usually the result of rapid stretching of the skin, such as during a pregnancy.

You Can Get Rid Of Your Stretch Marks On Your Stomach, There Is Hope.

First of all, if you are currently pregnant, prevention is key to minimizing the occurence of stretch marks. Don't wait until after you have your baby to start taking care of your stomach to prevent stretch marks from forming. You should try to prevent them by applying lotion with cocoa butter to your entire belly at least once or twice a day. Doing this throughout your pregnancy can help in preventing stretch marks from forming on your stomach.

If you already have stretch marks on your stomach, you can still get rid of them. There are natural remedies for treating stretch marks that will give you the results you want. You should use lotions that contain cocoa butter, rose hip oil, castor oil, shea butter, or vitamin A & E. Depending on how long you have had stretch marks on your stomach, you may need to treat them 2 to 3 times daily. Many people have also used olive oil and egg whites on their stretch marks to effectively remove/reduce them.

Your Diet Can Help Get Rid Of Your Stretch Marks

Drinking lots of water to keep your skin hydrated helps to reduce and get rid of stretch marks. Eating foods high in zinc, protein, vitamins A, C, & E, and eating foods that contain essential fatty acids like vegetables and fish, can help promote good skin which helps in getting rid of your stretch marks on your stomach.

Natural Remedies For Getting Rid Of Stretch Marks On Your Stomach

Travelling Around When Pregnant

Just because you find out you are pregnant, doesn't mean you have to stay indoors for the whole nine months. If you have travel plans you shouldn't have to cancel everything to prepare for your pregnancy. If you are looking forward to a long journey try to reschedule it to within your second trimester. During your first trimester you may experience some upsetting morning sickness which can cause problems during long trips. During your third trimester there is the risk of labor so if you have to travel around this time you need to ensure you will be within a reasonable distance from medical services.

Wherever it is you are traveling you need to ensure that should the worst happen, you are prepared for it. Follow these quick and easy steps to journey preparation whilst pregnant and you'll make sure your holiday is as safe and risk free as possible.

1. Research the medical services available at your destination. If flying abroad, make sure your doctor refers you to an appropriate medical professional at your destination.

2. Always take your prenatal chart with you where ever you go. This contains all your pertinent medical data.

3. Make sure you have the right type of medical/travel insurance. Not every standard policy covers pregnancy and may exclude some world locations so make sure you get the policy you need. This may mean having to pay out extra on premiums.

4. If travelling by plane call up the airlines you will be using and find out what their pregnancy regulations are. Different airlines have different rules about admitting pregnant women including how many weeks on you can be before they refuse boarding.

5. If you have to travel by plane during the first trimester, book a seat towards the middle of the plane over the wing. This area of the plane has the smoothest ride so will reduce your need to reach for a sick bag during the journey.

6. Talk to your doctor before making any travel plans that take you out of the country or that involve a long, journey duration. This includes both car and plane travel and is especially important if you are experiencing any pregnancy complications or have a history of DVT.

7. Ask your doctor for a letter if you plan to fly. When the airline sees that you are pregnant they will request a letter stating your due date from your doctor and that you are fit and healthy to travel.

8. Don't eat a large heavy or greasy meal before you travel. Stick to light snacks like crackers or apples that will help to settle your stomach and eat small meals. This will help prevent and reduce morning sickness and travel sickness during your journey.

It is important to talk to your doctor in detail about all your travel plans whilst pregnant. Your doctor will need to know what is happening and when, as well as possible risks to you and your unborn baby.

Tips For Getting Started With Breastfeeding

It cannot be emphasized enough that breast milk is the best source of nutrition you can give to your baby. A complete food source specially formulated for your baby, breast milk contains all the nutrients (there is at least 400), hormones and antibodies your baby needs for optimal development. Despite many attempts to mimic breast milk, no formula has ever succeeded to replicate all the benefits that breast milk provides.

As your baby grows, your breast milk will change to suit whichever stage of development your baby is at. Your breast milk is tailored for your baby and your baby alone - no formula can boast such claims. Aside from the brain building, infection fighting benefits of breast milk, breastfeeding also helps to nurture a special bond between you and your baby. The skin-to-skin contact, cuddling and holding involved during breastfeeding is an important part of a baby's development that is not only beneficial to baby but to you as well.

Okay, so we know that breastfeeding is beneficial to you and your baby, but how does one get started?

Ideally, you should begin breastfeeding your baby as soon as possible after delivery. Let your doctor know about your decision to breastfeed your baby and ample opportunity can be arranged for you to nurse your baby while you are still in the delivery room. This first nursing session is one of the most important sessions because a baby's root reflex (the urge to suckle) is strongest right at birth and begins to diminish the longer you wait.

At this stage, your breasts are producing a substance known as colostrum that contains important antibodies that help protect your baby from infections and to line your baby's intestines to prepare them to receive full milk. Colostrum will continue to be produced for the first 3-5 days after delivery before the breast begins to produce mature milk.

Breastfeeding for the first time can be quite a challenge and it is important to get as much support as possible. If you aren't sure how to go about it, get help from the hospital's lactation consultant, or a good friend or family member who has breastfed a baby before. Having the right support can sometimes make the different between mothers who persist with breastfeeding and those that eventually give up. Remember that breastfeeding is an art that will require a lot of patience and practice.

If your baby has trouble finding or staying on your nipple, don't panic. Remember that there are two inexperienced individuals in the picture - you and your baby - and you both need time to adjust to one another and develop a nursing relationship. It is important to learn how to get a correct latch, position yourself comfortably and to break the suction when you need to. Make sure you have learned these three things before you leave the hospital.

A proper latch at the start should not be painful. However, nursing during the early days can cause your nipples to feel raw. This sensitivity will eventually subside - but be prepared for it to last a couple of weeks. Applying a barrier cream like Bepanthen after each nursing can help to lessen the sensitivity. Because of this initial tenderness, it can be difficult to tell if the pain is from an improper latch. If you aren't sure, check with the lactation consultant. With a proper latch, the baby's mouth should cover most of the areola (the darkened skin).

If your baby hasn't gotten a proper latch, break the suction and start again. It is important to ensure that your baby learns how to latch properly and not to continue nursing if your baby has latched on poorly. If allowed to continue, your baby will develop a bad habit of latching on poorly which is not only painful for you in the long run but makes feeding time more inefficient for your baby.

During the first few days, you should nurse frequently because the more often you nurse, the more quickly your mature milk will come in and the more milk you will produce. A good practice to adopt is to breastfeed for 10-15 minutes per breast at least 8 - 10 times a day. If for, any reason, you are not able to nurse your baby, you can help encourage your breasts to produce more milk by applying a breast pump to it. One recommendation is to use an electric pump on the lowest setting for as long as you would otherwise nurse your baby.

Crying during the early days is often a sign of hunger and it is important to feed your baby before he or she starts crying. Sometimes this may mean waking up your baby to begin breastfeeding. You may also find that your baby falls asleep easily during feeding. Jaundiced babies, especially, tend to be very lethargic and often don't wake up for feeds. They especially need to be woken up to feed because breast milk helps them to excrete bilirubin (which is the breakdown product of red blood cells that causes jaundice). A good guide to follow is to wake your baby up if it has been four hours since the last feed.
by Shen-Li Lee

For New Moms : How To Manage Your Time

For young parents, there is often not enough time. How can you manage time to better care for your child and yourself?

Try this. Get a sheet of paper. On the left side, write the hours of your day. Start with when you wake up and end with when you go to bed. Keep track of how you spend each 15-minute period. Here's a sample of how one hour might look

6:00 a.m. Get dressed.
6:15 a.m. Feed the baby
6:30 a.m. Dress the baby.
6:45 a.m. Finish dressing.
7:00 a.m. Take the baby to day care.

Do this every day for a week. After a few days, you will notice habits. You will get a clear idea of where your time goes.

At week's end, review what you have done. Circle all the important things—such as baby care, work, meals and sleep.

Use Existing Time Better

Maybe you spent 10 minutes one morning looking for your keys. Instead, put your keys in a regular place—such as a hook in a kitchen cabinet.

If you always seem rushed in the morning, get organized the night before. Set out clothes for yourself and the baby. Pack the diaper bag. Make your lunch and put it in the refrigerator.

When standing in line at the store, play a simple game with your baby. You might point to things in your basket and name them.

Plan Ahead

Plan menus a week or more in advance. Make a list of needed groceries and shop only once a week. Instead of shopping Saturday afternoon when the store is busy, go on a weekday night.

Combine errands into one trip whenever possible. The day before a doctor's appointment, write down the questions you want to ask.

Simplify When Possible

Find a simple hairstyle that needs only washing and brushing. Choose clothes that look fresh without ironing.

When faced with a big job, avoid the temptation to put it off. Instead, break it into small parts. Ask about anything you don't understand. Do one part at a time. Reward yourself when it's done.

Free Up Time

Maybe you can wake up 15 minutes earlier than your baby. You might use this for exercise or quiet time for yourself.

Divide up chores among family members. When cooking, double the recipe. Freeze half for when you're too busy to cook. When someone asks you to do something, consider saying no.

Now plan your time for the coming week. Be realistic. Remember that unexpected things may happen. Be flexible. Keep refining your schedule in the weeks ahead. You may still feel busy and miss doing some things you want to do. If so, be patient. In a few years, your child will be in school most of the day. Your schedule will change.

For now, give yourself a pat on the back. You are doing important things for yourself and your family. The ways you spend your time now will shape the rest of your child's life.

These tips were reproduced from the U.S. Department of Education.

How To Coping With Stress

Taking care of a baby may cause stress. It's a big job. It's normal to have moments of sadness, fear, frustration or anger.

These feelings can be powerful. When you are angry, you may feel like hitting someone. You may feel like breaking things or saying hurtful things.

But there are other ways to deal with strong feelings. Here are some tips:

• Talk about these feelings with someone you trust. The worst thing you can do is keep these feelings to yourself.
• Talk to your spouse or a family member.
• Talk to a friend, a doctor or a member of the clergy.
• Try to exercise. Put your baby in a stroller or in your arms, and take a walk. Exercise at home while your baby sleeps. Being active can make you feel better. Exercise can give you more energy to take care of yourself and your baby.
• Take time to relax. Take a moment for yourself while your baby naps. Do something that calms you down. Take a break from your chores. Take a moment to talk to a friend, read, listen to music, just be still or enjoy a hobby.
• Don't take your stress out on your baby by yelling at her or avoiding her. Get someone to help you for a while so that you can calm down or get rest.

If you want to know more about how to cope with stress or groups that help parents cope with stress, ask your doctor or clinic.

Baby Gender Prediction - Choose Your Next Baby's Gender

Baby Gender Prediction

Do you want a baby girl to complete your family? Or want a baby boy to carry on the family name? No matter why or which gender you would prefer, you can raise the odds of having a baby of the gender of your choice to over 94%!

By implementing three simple, all natural steps you too could enjoy the thrill of having the baby you've dreamed of. The late Dr Landrum B Shettles an expert on human conception developed these steps to take advantage of differences he found in the human reproductive processes. What are these differences, and how do they affect baby gender selection? Lets start with:

PH And How It Affects Gender At Conception

Lets start with the fact that the man's sperm comes in two verities (y) "boy" sperm and (x) "girl sperm, and his sperm determines the sex of the baby at conception. The woman's egg is (xx) or all girl. The two sperm are very different physically, with the girl sperm being larger, slower, and hardier/longer lived, than the smaller, faster, and weaker/dies quicker, boy sperm.

The mother-to-be can create a more acidic bodily ph if she wants a girl baby (the boy sperm won't survive in a acidic environment), and a more alkaline reproductive ph if she is wanting a baby boy. This can usually be accomplished by eating the proper foods and supplements for several weeks before trying to conceive.

Timing Of Sex To Conceive A Baby Boy or Girl

If you want a baby girl have sex as often as you like but abstain from sex three days before ovulation until three days after ovulation. This along with a more acidic reproductive environment will increase the chance of conceiving a girl. because of the time involved and the hostile environment the boy sperm will die off before getting a chance to fertilize the egg, resulting in a baby girl.

If wanting a baby boy, abstain from sex until within 24 hrs before ovulation and than abstain again 12 hrs after ovulation. A more alkaline reproductive environment along with the timing will help ensure the boy sperm out-swim the slower girl sperm and fertilize the egg, resulting in a boy baby.

Sexual Position Is Also Important

If wanting a baby boy have sex in positions that allow deep penetration, as this will deposit the sperm closer to the waiting egg and give the boy sperm a short fast trip (that they should win!)

If you desire a baby girl practice very shallow penetration to give the boy sperm a long difficult journey that they (hopefully) won't survive, allowing the girl sperm to do the deed.

Conclusion

Baby gender prediction is not an exact science, but with due diligents on your part you could very well experience the joy of having the baby that completes your family.

9 Health Tests Every Mom Should Have

Periodontal exam
What it is: A routine cleaning and examination of your gums by your dentist to keep your teeth and gums healthy and free of infection and disease
What it measures: The connection between teeth and gums and inflammation around your gums
Why you need it: Women who have gum disease have up to a sevenfold higher risk of premature birth. There's also a chance you could simply be more prone to gum disease if you're pregnant or on the Pill. "Hormone changes seem to cause your gums to become more inflamed, although we're not really sure why," says Kimberly Harms, a dentist and a consumer adviser for the American Dental Association.
How often should you have it? Twice a year, but some pregnant women may need to see their doctors every three to four months. "If your gums are bleeding frequently, it's a red flag that you need to go in sooner," says Harms.

Thyroid stimulating hormone (TSH) test
What it is: A blood test that screens for an underactive (hypothyroid) and an overactive (hyperthyroid) thyroid
What it measures: Whether your thyroid hormone levels are normal
Why you need it: "Pregnancy and the postpartum period tend to bring on these conditions," says Dana Simpler, M.D., an internist at Mercy Medical Center, in Baltimore. Still, mild forms of thyroid disease may affect from 5 to 10 percent of all women. It gets worse: More than half of all these cases may remain undiagnosed. Feeling tired, being forgetful, and gaining weight -- classic symptoms of being a new mom -- are all signs of hypothyroidism. The opposite condition, hyperthyroidism, usually shows itself with a racing heart, trouble sleeping, or weight loss, which might be dismissed as anxiety or stress.
If you're trying to have another baby, this is a crucial test, since a thyroid disorder can stop you from ovulating and increase your risk of miscarriage or premature delivery. If you're diagnosed with hypothyroidism, you'll be put on a synthetic hormone supplement for life; hyperthyroidism is usually treated with radioactive iodine to reduce thyroid hormone production.
How often should you have it? Once a year.

Complete blood count (CBC)
What it is: A blood test that evaluates how well your bone marrow and immune system are working
What it measures: White blood cells (high levels mean an infection), hemoglobin (low levels indicate anemia), and platelets (low levels signify your blood may have trouble clotting)
Why you need it: You're more likely to have heavy periods after having children, which can make you susceptible to anemia. "Just the other week, I saw a mom who'd been tired and short of breath for months," says Shari Midoneck, M.D., an internist at the Iris Cantor Women's Health Center, in New York City. "We ran blood tests, and she was severely anemic. I put her on iron supplements immediately, and after a week she said she couldn't believe how much better she felt."
How often should you have it? Every year.

Cholesterol, Pap, and skin exams

Blood pressure and cholesterol tests
What they are: Two tests that assess how healthy your heart is and your risk of heart disease
What they measure: A blood pressure "cuff" test measures how hard your circulating blood is pushing against the walls of your arteries. Cholesterol tests measure the HDL ("good" cholesterol), LDL ("bad" cholesterol), and triglycerides in your blood.
Why you need them: "Moms often think of heart disease as occurring later in life, but studies show you can have dangerous plaque buildup as early as your twenties unless you have a healthy lifestyle that includes a good diet, exercise, and no smoking," says Nieca Goldberg, M.D., chief of the Women's Cardiac Care at Lenox Hill Hospital, in New York City.
Blood pressure less than 120/80 is ideal. But don't panic if yours is slightly higher. Simple lifestyle changes can often bring it down. Your LDL cholesterol should be below 130 and your HDL above 50.
How often should you have them? Blood pressure should be checked annually. Cholesterol screening should start at age 20 and be repeated every five years, but you'll need to be tested more frequently than that if it's elevated.
Know you're at risk? Ask your doctor whether you should have the c-reactive protein test. It measures levels of a substance your liver makes called c-reactive protein (CRP), which can cause inflammation in the blood vessels, increasing your risk of heart disease or a heart attack. "I recommend it for women over thirty with two or more risk factors for heart disease, such as high cholesterol, being overweight, and a family history of the disease," says Dr. Midoneck.

Pap smear
What it is: A swab test to detect precancerous and cancerous changes in your cervix. Your doctor may also ask the lab that analyzes your Pap smear to check for the human papillomavirus (HPV), a common sexually transmitted virus. Certain strains of HPV, when left unchecked, can lead to cervical cancer over time.
Why you need it: Just because you're married doesn't mean you don't have or couldn't get HPV -- or cervical cancer. "You or your husband could have gotten the virus earlier in life, but it might not show up on a Pap smear for years," says Holly Nath, M.D., assistant professor of obstetrics and gynecology at New York University Medical Center. If the results come back abnormal, the laboratory may run an HPV test. If the Pap's abnormal, your doctor may biopsy suspicious areas on your cervix to check for precancerous cells.
How often should you have it? If you have a normal Pap smear three years in a row and you're in a monogamous relationship, you need this test only every three years, according to the American College of Obstetricians and Gynecologists. But if you've recently had an abnormal Pap smear, or recently tested positive for HPV, you'll need to get one every three to six months.

Skin examination
What it is: A visual exam of your skin by your doctor or dermatologist to check for signs of skin cancer
Why you need it: Malignant melanoma is the most common cancer among women 25 to 29, according to the American Academy of Dermatology. "Women also experience a lot of skin-pigmentation changes during and after pregnancy. Most of them are absolutely harmless, but it's something you definitely want a physician to look at," says Lisa Corum, M.D., a family physician based in Rock Hill, South Carolina. Your doctor will biopsy any suspicious moles or skin patches (a small sample of tissue is removed from the area and sent to a laboratory for examination).
How often should you have it? Each year at your physical.

Blood sugar and bone density tests

Fasting blood-sugar test
What it is: A test that screens for diabetes
What it measures: The sugar in your blood after an eight-hour fast
Who should get it: Women who have a family history of diabetes, have high blood pressure, or are overweight (yes, that includes those who've packed on the pounds during or after a pregnancy). Those who are diagnosed with gestational diabetes have up to a 50 percent chance of developing Type 2 diabetes later in life. If you're diagnosed with diabetes, it most likely will be controlled through a combination of diet, exercise, and, if necessary, insulin injections.
How often should you get it? Most women should be tested at age 40, and then every year or two afterward. But if you've got any risk factors, most doctors recommend starting screening around age 30.
Know you're at risk? If you're diabetic, ask your doctor about a blood test called the A1C, which measures the percentage of glucose attached to red blood cells in the bloodstream. If your A1C level is above 7 percent, your risk of complications from diabetes is much higher.

Bone mineral density test
What it is: A test to check for osteoporosis, a disease that affects about 8 million American women each year and occurs when the bones become thin and weak
What it measures: Bone density, using a machine called a dual energy photon absorptiometer, or DEXA
Who should get it: Normally, this test isn't recommended until a woman hits menopause. But you should ask your doctor about a baseline bone scan at age 35 if you have a family history of osteoporosis, are on thyroid medication, or are taking steroids to treat asthma or even eczema. "All of these medications accelerate bone loss," says Melba Ovalle, M.D., director of Osteoporosis Centers of America in Chicago and Orlando.
This problem can also be compounded by lactation. If you don't get enough calcium during this time, your body takes it from your own bones to give it to your baby. If your scan reveals early bone thinning (a condition known as osteopenia), your doctor may recommend preventive measures ranging from weight-bearing exercises to calcium supplements to Fosamax, a medication that helps prevent further bone breakdown.
How often should you have it? It depends on your test results. If you don't have early signs of osteoporosis, you may not need to be screened again until you hit menopause.

Hallie Levine is a freelance writer based in New York City who has been published in Fitness, Glamour, and Redbook.

By Hallie Levine

Drink to Your Health!

Need an energy boost? Want to drop a few pounds? You can even spice up your sex life. These smart choices will quench your health needs as well as your thirst.

Drink to Your Health!

While experts have long recommended drinking eight glasses of water a day, most Americans come up about three glasses short. "Many people just don't like the taste of water," says Joy Bauer, RD, a nutritionist in New York City. "And that's okay. There are many other beverages out there that are beneficial to your health."

In fact, reaching for the right drink at the right time can help you beat PMS, think more clearly, cure a headache, and more. So next time you're thirsty, make the most it by pouring yourself a glass of good health.

Mom's Happiness Equals Kids' Happiness

Study shows that treating depression in mothers can improve their children's behavior.

A recent study, published in the Journal of the American Medical Association, found that treating a mother's depression can help improve her children's mood and behavior.

The study looked at 114 mothers who were being treated for depression, and at their children, ranging in age from 7 to 17. Among the moms who achieved "remission" after three months on antidepressant medication, their children were also shown to have reduced levels of anxiety, disruptive behavior, and depression, according to STAR*D (Sequenced Treatment Alternatives to Relieve Depression) researcher Myrna M. Weissman, PhD, of the New York State Psychiatric Institute at Columbia.

According to Dr. Weissman, "Parental depression is among the most consistent and well-replicated risk factors for childhood anxiety and disruptive behavior disorders." Dr. Weissman and other co-authors of the study also note that a mother needs to have at least a 50 percent response before improvements in their children can be seen. Lack of successful treatment for these disorders, both in mother and child, can cause them to continue throughout the child's life -- even into adulthood.

Experts have long believed that treating Mom's depression can have a positive impact on their children's lives. But this is one of the first studies to actually document that fact. "The bottom line message is: mothers who are depressed, go get treated for your depression," said psychiatrist A. John Rush, MD, of the University of Texas Southwestern Medical Center in Dallas, a co-author. "It will help not only you, but your child."

Guide For Tired Mom To Get a better Sleep

You're bone tired much of the day, so why do you find yourself awake late at night-even when your child is snoozing peacefully? We've got answers and practical solutions.

When my first child was a newborn, I couldn't wait for him to start sleeping through the night so I could too. I dreamed about a time when I would really sleep well. My kids aren't babies anymore-the youngest is a toddler-so that time should be now. But too often, I'm still tossing and turning at 2 a.m. and bleary-eyed the next day. My friends who are moms report similar experiences. It's a bit baffling: Sometimes our insomnia stems from a child's nightmare or illness, but just as often, there doesn't appear to be any cause at all. We all long for a good night's rest-so why aren't we getting it?

It turns out there are some surprising reasons why we're still awake-and most are easy to remedy. Here's how to have better nights and more energized days.

1. Bright lights at night
   
   Few things are more inviting than a home that glows cheerfully on a dark night, but switching on high-wattage lights after sundown can make it harder for you to fall asleep. In fact, anything brighter than a 15-watt bulb may have an effect on your ability to rest, says Clete Kushida, M.D., Ph.D., director of Stanford University's sleep-research center. That's because, while darkness causes our brains to secrete melatonin—a hormone that makes us feel sleepy—light does just the opposite. It causes the brain to stop making melatonin, and that's the body's signal to wake up. To wind down faster, lower the light level an hour or two before bedtime. And if you need to get up in the middle of the night to check on your child or because you just can't sleep, use a dim night-light that you can turn on and off.

2. Checking e-mail before bed
   
   How could such quiet activity interfere with your sleep? "Using the computer or doing work is daytime activity," says Joyce Walsleben, Ph.D., director of the Sleep Disorders Center at New York University School of Medicine, in New York City. Getting immersed in such tasks right before bedtime will only rev you up, and your body can't instantly switch gears. If you have the space, keep the computer and home-office equipment out of the bedroom so you'll be less likely to associate your bedroom with work. And avoid other stimulating activity close to bedtime—such as watching disturbing TV news, reading a thriller, or discussing a big issue with your spouse. These can also lower your chances for a good night's sleep.

3. Java in the afternoon
   
   You already know not to drink a cup of coffee late at night, but caffeine consumed any time after midday can do a number on your body. And be aware that tea, carbonated sodas (not just colas-orange drinks and other sodas can be culprits too), coffee ice cream, and even decaf coffee may all contain enough of a jolt to keep you awake. Chocolate has only a small amount of caffeine but contains several other stimulants. You don't need to go completely decaf—is there a mom out there who can do without her morning latte? But if you have trouble falling asleep sometimes, then keep caffeine to a minimum after noon.

4. Wine, beer, and other nightcaps
   
   Yes, a glass of wine at the end of a hectic day will make you drowsy. Yet that's not the whole story. Drinking alcohol near bedtime may make you fall asleep faster, but chances are you'll wake up a couple of hours later. Why? Though alcohol is initially sleep-inducing, it also stimulates your nervous system. "Typically, alcohol fragments your sleep," Dr. Kushida says. "You may wake up from intense dreaming with sweating and a headache." You'll probably also need to make a midnight trip to the bathroom, because alcohol is a diuretic, and you may snore, because alcohol relaxes the muscles of the upper airway. To see how booze affects your nighttime rest, cut out wine and beer completely for a week. You should sleep more soundly.

5. Medications
   
   The list of medicines that interfere with sleep is long; some common culprits are asthma medications and decongestants. Surprisingly, even over-the-counter sleep medicines can disrupt nighttime rest. "An occasional over-the-counter sleep aid probably won't hurt," says Sonia Ancoli-Israel, Ph.D., professor of psychiatry at the University of California, San Diego School of Medicine. But if you use a sleep aid for more than a night or two, you can end up with "rebound insomnia" when you stop-insomnia that's as bad or worse than you experienced before taking the medication. And keep in mind that the active ingredient in those snooze remedies, the antihistamine diphenhydramine, may leave you feeling groggy the next day.

6. Working out worries
   
   The gas crisis "Often the only quiet time a mom has is after her head hits the pillow," Dr. Kushida says. That can be a problem when something's on your mind (which, for most parents, is more often than not). Naturally, you'll mull over worrisome situations in bed, but this may put sleep out of reach. Try making a list of concerns-just don't do it late at night, Dr. Kushida suggests. Instead, schedule your "worry time" earlier in the evening. Then, closer to bedtime, quiet your mind and body by taking a warm bath, doing gentle yoga stretches, or meditating for a bit. If you must, keep a notebook by the bed-but only for jotting down a task or an appointment that you've suddenly remembered in the middle of the night. Doing this might let you put the subject to rest so you can get back to sleep more easily.

7. Hormonal ups and downs
   
   You've probably noticed that the hormonal changes of pregnancy can make for strange dreams and elusive sleep. But so can the ups and downs of your menstrual cycle: As progesterone wanes at the end of each cycle, you may be more sensitive to night wakings, Dr. Walsleben says. And for some women, PMS is a sleep killer simply because it makes them feel irritable, bloated, or uncomfortable. If that sounds familiar, keep track of your cycle. "Sometimes just being aware each month that these symptoms are on the way may help, but you can also take better care of yourself at this time," Dr. Walsleben says. If you're really bothered by PMS, talk to your doctor about treating it.

8. Watching the clock
   
   Surprisingly, the very act of checking the time can disturb your sleep. "It's one of the first things we all do when we wake up in the middle of the night," Dr. Ancoli-Israel says. "But clock-watching takes you from a sleepy, transitional state to a more awakened state." As you register the time and start to think about it, your mind starts working when it should be resting. Once you start clock-watching repeatedly, you just prolong sleeplessness. So the next time you wake up in the middle of the night, try to keep your eyes closed (except, of course, if your child needs your attention). If you must get up, don't look at the clock. "Put your clock in a drawer or throw a towel over it," Dr. Ancoli-Israel says. "People who don't check the time fall asleep much faster than people who do."

9. Skipping exercise
   
   For many moms, those daily workouts become just a memory as they try to fit in kids, work, and all their other obligations. But as Dr. Ancoli-Israel says, that's a mistake: "The more fit you are, the better you sleep. Whatever you like to do for exercise, just do it-but not right before bed." Exercising in the evening will energize you and raise your body's core temperature, making it harder to fall asleep right away. On the other hand, getting exercise in the afternoon can improve sleep: Your body's temperature rises during your workout, then slowly drops for the rest of the day, leaving you drowsy and relaxed at bedtime. "But the real point," says Dr. Ancoli-Israel, "is to be active whenever possible." If you can fit in exercise, you'll sleep better and feel happier and healthier all day.

Mom's Health Benefits of Breastfeeding

Although many breastfeeding advocates focus on the positive effects for the baby, moms also reap physical benefits from breastfeeding. For starters, breastfeeding is the best way to get your body back into its pre-pregnancy state. (Be honest, you can't wait to fit back into your favorite pair of jeans, right?)

Benefits from breastfeeding come in many packages. You'll find short-term benefits (like uterine contractions so you don't bleed heavily immediately after delivery) and long-term benefits (like not developing osteoporosis when you're old and gray).

The incredible shrinking uterus

Picture yourself after delivering your baby. You put her to your breast, your lower abdomen goes into a giant spasm, and blood starts flowing like Niagara Falls. You look down at the clot you just passed, wonder if you've given birth to a second baby, and remember vaguely reading about afterpains.

Afterpains are contractions of the uterus caused by the release of the hormone oxytocin. When you breastfeed, oxytocin is released into your body, which triggers these uterine contractions. Afterpains are necessary to shrink the uterus down to its previous size and to expel blood and clots, but they can be very uncomfortable; they also tend to be stronger after each delivery.

All women have afterpains, whether they breastfeed or not, but breastfeeding mothers usually experience stronger afterpains. Now, you're asking yourself: Why is stronger pain a good thing? Because the more acute the afterpains, the faster your uterus returns to normal.

Weight loss after delivery

Your first glance in the mirror after delivery may have you planning a carrot and prune juice diet to rid yourself of the excess weight. Breastfeeding can help you shed your excess weight while eating your regular diet. Producing milk uses 200 to 500 calories a day, on average. That may not sound like much, but it equals the calories burned running a couple miles a day or doing 30 laps in the pool.

However, be realistic: Don't expect to be back at pre-pregnancy weight within a week after delivery. When you're pregnant, you may brainwash yourself into thinking that this weight will come off as easily as it went on, as if your 7-pound baby is going to account for a 30-pound weight loss. For most women, this doesn't happen.

If you breastfeed and you maintain your pregnant caloric intake after delivery, you'll lose around a pound a week. But remember, just as pregnancy requires a certain amount of calories to create a healthy baby, you need a specific amount of calories to produce milk.

You need to consume a minimum of 1,800 calories per day in order to produce milk for your baby. Cutting your calories lower than that while nursing won't be good for you or your milk supply. Let your increased activity level and the milk-making calories help get the weight off. And don't worry about whether you'll have an "increased activity level" after delivery — when the baby comes, you won't remember what a sedentary day is.

Don't cut down on your calories until the baby is at least 6 weeks old to make sure that you get your milk supply established and help your body heal after delivery.

Reduced cancer risks

Decreasing your risk of breast cancer is one of the more important benefits of breastfeeding. Studies show that breastfeeding decreases your chances of developing premenopausal breast cancer by nearly 25 percent. This benefit is strongly connected with the length of your breastfeeding experience. Two weeks is good, four months is better, and more than six months is best as far as protection against breast cancer goes.

Of course, nothing can completely eliminate this risk; family history is always an important factor in developing breast cancer.

Some studies have also shown a decrease in ovarian and uterine cancers in women who breastfed. One thought is that when a woman is nursing she is not getting her period as often, because nursing often delays the return of menses after delivery. Less menstrual cycles overall means less estrogen exposure, which may lead to reduced cancer risk.

Increased bone density

Chances are that you haven't yet thought about osteoporosis, the thinning of bones that often happens to women after menopause. But now is the time to think of it, because what you do during your younger years determines your bone density in the future.

While you're nursing, your bone density actually tends to decrease. However, this effect is temporary. Research has shown that after weaning, many women's bone density actually increases. This means that breastfeeding may help reduce your future risk of osteoporosis.

A reason to rest

Maybe you know this new mother: She's got a coffee cup in one hand and the phone in the other as she races from room to room. Her baby is propped up in an infant seat, a bottle wedged up to her mouth with a blanket. As mom runs past, she straightens up either the baby or the bottle, as both have a tendency to fall sideways.

One of the better things about breastfeeding is that it can't be done long distance. You need to sit down and take a breather while you nurse, at least at first. Later on, perhaps you'll learn to breastfeed while carrying the baby in a sling through the grocery store, but that's your choice.

Breastfeeding enforces rest. And goodness knows, you'll need it.

How to Lose Weight After a Baby

Alot of brand new moms are attempting to find the best way to lose weight after baby birth takes place. In most cases them moms get overloaded by the huge volumes of advice on the internet regarding weight loss. Unfortunately alot of the available information isn't geared towards the new mother. This article will reveal some diet information to specifically help you lose weight after childbirth.

What You Can Eat To Lose Weight After baby Birth

What your diet consists of is one of the most critical components of any weight loss plan. When it comes to new mothers diet is critical to not only providing the mother with proper nutrition but your infant as well if you breastfeed your baby. So that you can eat to reduce the after baby weight and provide proper nutrition. The list below will give you some super foods the will do the job!

Foods To Help Struggling Moms Flatten Their Stomachs

Chicken Breast- Low in fat and high in protein chicken breast is a great fat burning to plan any diet plan around. You can also come up with almost an endless amount of preparations from this basic yet nutrition packed food!

Salmon- Made up of lots of omega 3's and protein and a wide variety of vitamins and minerals salmon is a great food for new mothers trying to get her old body back!

Fat Free Yogurt- An additional good supplier of calcium and protein that is going to also help to put at bay your urges for junk food. Additionally it's also low in calories so it is a great treat as well!

Fresh Fruits and Vegetables- Fresh fruits and vegetables like raspberries, grapefruits, peppers and spinach to name a few will provide you with alot of vitamins and minerals with no fat calories and low calories. Green leafy vegetables also give antioxidants to help you be fit and trim! by Shannon Greyson