Exercise and Physical Activity - Pregnancy

<html><head></head><body>The <a title="National Institutes of Health" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1862577/">National Institutes of Health</a> recommends that pregnant women limit sauna use for the duration of their pregnancy. Increasing body temperature above 100 degrees can increase the risk of fetal complications or <a title="birth defects" href="https://babymed.com/birth-defects">birth defects</a>. This is especially important during the first trimester, based on information published by the <a title="Organization of Teratology Information Services (OTIS)" href="https://mothertobaby.org/">Organization of Teratology Information Services (OTIS)</a>. OTIS is a non-profit organization dedicated to providing safety information to pregnant women and healthcare providers. 

<h2>Why are saunas unsafe during pregnancy?</h2>
Increasing core body temperature above 101 degrees may cause hyperthermia. When hyperthermia occurs for extended periods during the first trimester, studies have shown an increased risk of neural tube defects, including <a title="anencephaly" href="https://babymed.com/ntd/anencephaly">anencephaly</a> and spina bifida. Heart defects and oral cleft defects have also been noted in studies associated with hyperthermia during pregnancy.
While studies concentrate on the risks to fetal development during the first trimester of pregnancy, the American College of Obstetricians and Gynecologists suggests skipping saunas and hot water baths during all three trimesters. 
<h2>Other hot places to avoid during pregnancy</h2>
The same risk posed by sitting in a hot sauna also exists in hot tubs, hot showers, and hot baths. Spending any length of time in an area or condition with extreme heat can be dangerous. This includes spending time outside in the direct sun during the hottest part of the day. The average body temperature is just shy of 99 degrees. It does not take much direct sunlight or heated water to raise your core body temperature to 101 degrees. 
<h2>Safe alternatives to saunas</h2>
The aim of sitting for a spell in a heated sauna is relaxation, particularly muscle relaxation. <a title="prenatal yoga" href="https://babymed.com/prenatal-yoga/prenatal-yoga">Yoga</a>, massage, and stretching are safe alternatives for pregnant women in all three trimesters, as long as the pregnancy is uncomplicated and you make your obstetrician aware when starting a new exercise program. Massage should be reserved for the 2nd and 3rd trimesters. Only licensed, trained pregnancy massage therapists should be used as certain pressure points should be avoided during pregnancy. 
<h2>Saunas and breastfeeding</h2>
There is no reason why a <a title="breastfeeding" href="https://babymed.com/breastfeeding">breastfeeding</a> mother cannot relax in a hot sauna. The risk to the fetus has passed after delivery. However, there are infrared saunas on the market that may pose a problem. There is very little data on the effect of infrared on breast milk so manufacturers of infrared saunas suggest breastfeeding women avoid breastfeeding for 24 hours after using the sauna. It may be safer to avoid using infrared saunas all together while breastfeeding.
Nothing feels more relaxing than a hot bath or shower after a long day of work, parenting, or life in general. Pregnant women, especially women in the first trimester of pregnancy, must choose a safe alternative to saunas, hot tubs, hot baths, hot showers, and time spent lounging in the bright summer sun.
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Nothing feels more relaxing than a hot bath or shower after a long day of work, parenting or life in general, but are saunas safe druing pregnancy?

Are Saunas Safe During Pregnancy?

Research authors and experts are consistently writing informed articles and publishing medical journal entries on the overall effects of stress on the body. Stress offers no positive effects on overall health for any person, let alone a pregnant woman. The effects of stress on pregnancy can include increased risk for miscarriage and a negative impact on maternal health during pregnancy and after birth. Combating stress during pregnancy is important to fetal and maternal health.
<h2>Eat right to reduce stress</h2>
Pregnancy approved diets are consistently offered by obstetricians who understand the effects food choice can have on stress levels. A bit of research into the glycemic load and inflammation risk associated with foods can help expecting women to make better food choices to reduce stress during pregnancy. Foods with a higher glycemic load tend to raise blood glucose levels quickly, which can lead to jitters, headaches, and other physical reactions. These symptoms can then lead to stress and a negative effect on pregnancy.
Inflammatory foods may have the same general effect. Some foods are known to cause increased inflammation in the body.&nbsp; Commonly consumed inflammatory foods include sugar, cooking oils, red meat, and processed meat. Carrying excess fluid is typical during pregnancy, and adding foods that promote inflammation can increase fluid retention and stress.
<h2>Rest more</h2>
In an ideal world, women who are pregnant would have the financial resources or support to take off work for the duration of the pregnancy. This ideal world does not exist for most women and thus work is essential for financial stability. Work poses a one-two punch on stress levels. Work-related stress is the obvious stress catalyst, but decreased sleep can also cause increased stress levels. During pregnancy, the body is constantly changing, growing, and repairing and rest is key to maintaining optimal maternal and fetal health.
<h2>Exercise to increases hormones that combat stress</h2>
After 10 to 15 minutes of movement, the human brain releases hormones that increase energy and decrease stress. Studies have shown athletes who maintain increase heart rate for extended periods release enough “good feeling” hormones to cause a type of addiction. Pregnant women can think of exercise-induced hormones as a healthy pregnancy drug. Exercise during pregnancy does not have to be intense or strenuous to promote hormone release and when these anti-stress hormones are flowing, the brain tends to react to stressful situations with fewer physically and mentally negative responses.

Research authors and experts are consistently writing informed articles and publishing medical journal entries on the overall effects of stress on the body. Stress offers no positive effects on overall health for any person, let alone a pregnant woman.

Top 5 Ways to Combat Stress During Pregnancy

The simple answer to this is: no! Anyone can do yoga whether they are flexible or not.&nbsp; You do not have to look like the cover of a Yoga magazine to be doing yoga “right.”&nbsp; In fact, the most important thing about practicing yoga is that it feels good for your individual body when you are doing it--not what you look like. Practicing prenatal yoga regularly will help give you and your baby the space and comfort needed to grow and prepare for birth. <img class="img-right" style="float: right; margin: 6px 0px 6px 8px;" src="/sites/default/files/yoga%20felxibility1.jpg" alt="" width="212" height="158">Every day our body changes in its capabilities and sensations.&nbsp; Some days you might have lots of energy and feel really flexible and other days you might just want to lay on your back, relax, and breath.&nbsp; Both of these sides of the spectrum, and everything in between, are yoga. You are listening to your body and are giving your body what it wants and needs. During pregnancy, a woman’s body naturally increases in flexibility due to the hormone relaxin. Relaxin causes ligament relaxation throughout the body and is released in increased amounts during pregnancy. Ligaments are connective tissues that hold bones together at the joints. When relaxin is released, the ligaments can loosen, creating extra space and flexibility between the bones of the body. This increased flexibility is necessary during pregnancy because it allows the pelvis to spread and make room for the baby as it grows and prepares for birth. However, the ligaments of the pelvis are not the only ligaments affected by relaxin. All the ligaments of the body become more flexible during pregnancy, and as a result many women find that they are more flexible than ever throughout. <img class="img-left" style="float: left; margin: 0px 8px 6px 0px;" src="/sites/default/files/yoga%20flexibility2.jpg" alt="" width="187" height="281">While you can use this time to enjoy the sensations and benefits of increased flexibility, it is important to also be careful to avoid injury. Injury can result from tearing or overextending your already flexible ligaments and muscles. Physical sensations of the body during yoga should never include sharp pain. If you are ever in a pose that is causing you any kind of sharp or localized pain (as opposed to a generalized sensation, be it strengthening or stretching), slowly come out of the pose and try to relax. If the pain persists notify your doctor.&nbsp; During your pregnancy, let your own intuition help guide you to strengthen and stretch at a level less than your maximum capacity. Remember that you can still do yoga even if you aren’t pushing your body 100%. Try to use these 40 weeks to enjoy relaxation and connection with your body and growing baby. When it comes time for delivery, your body and mind will already have the necessary practice to help guide you gracefully through the challenge.&nbsp;
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Anyone can do yoga whether they are flexible or not. The most important thing about practicing yoga is that it feels good for your individual body.

Do I Need to be Flexible To Do Yoga?

<h2>Q: My partner goes two to three times a week into our hot tub. Can he do that while we TTC?&nbsp;</h2>
A:&nbsp;Heating up the testicles may decrease the sperm count and studies have shown that men whose testes were exposed to heat had decreased sperm counts. Going into a Jacuzzi or hot tub can heat up the testes and have a negative effect on the sperm even many weeks later.
If he wants to improve his sperm quality, your partner should do anything to prevent the testes from heating up. That may mean staying out of the hot tub or Jacuzzi throughout the time you're trying to get pregnant.

Does going into a hot tub while TTC pose a risk for men?

Hot Tubs and TTC

All you need to practice yoga is a little bit of floor space and a little bit of time. The floor space needs to be big enough for you to be able to lay down and stretch out in all directions. The time allotted to practicing can be anything from 10 minutes to 2 hours. No matter how short or long this period is, it should be devoted entirely to focusing on you and your growing baby.
<img class="img-left" style="float: left; margin: 0px 8px 6px 0px;" src="/sites/default/files/yoga%20space.jpg" alt="" width="223" height="153">Space The space where you practice yoga should be somewhere that you feel comfortable and relaxed. Ideally this space is a kind of sanctuary where you can go to separate yourself from your buzzing household or “to do” list. Hopefully the space is free of clutter, bothersome noises and/or other distractions. Playing music or lighting a candle can be great additional ways to help set the mood in this space. Doing yoga outdoors is also highly recommended if you have a patch of grass and some nice weather. These are all just options and suggestions. In actuality it doesn’t matter where your space is or what it looks like; the only requirement is that you use the space and the time you are in it for focusing on you!
Yoga Props and Clothing <img class="img-right" style="float: right; margin: 6px 0px 6px 8px;" src="/sites/default/files/yoga%20props.jpg" alt="" width="200" height="182">A mat, pad, blanket, or towel can also be helpful to make sitting on the floor (or ground) softer and more supportive. Other supportive props can be helpful for relaxation, such as pillows, couch cushions, bolsters, extra blankets, etc.&nbsp; (You will see later how these can come into play). Don’t be afraid to get creative with what you’ve already got in your home; you do not need to go out and buy a fancy new yoga mat in order to practice yoga.
Wear any clothing that is comfortable for you and that you can move in.&nbsp; Many people find that close-fitting, stretchy clothing is the most supportive when practicing yoga, but you may prefer a loose t-shirt and sweatpants. This all depends on you, your body, and your preferences.&nbsp; You can always play around with different clothing each time to try yoga and decide what you like best.&nbsp;&nbsp; Though you may have noticed a growing trend of yoga mats, props, and clothing being sold in your local stores, don’t let it trick you into believing that you need an expensive mat or brand name stretch pants in order to do yoga. The purpose of doing yoga is to focus on your body, mind, and individual needs; all you really need to do that is you. Yoga can be done just about anywhere and anytime. While it may be very difficult to separate yourself for even five minutes from the pressing tasks and concerns of your personal life, the effects you feel will be well-worth the effort. You deserve to take a break and do something that supports you. Those around you will also feel the positive benefits of your self-nurturing.&nbsp;

All you need to practice yoga is a little bit of floor space and a little bit of time.

What do I Need to Practice Yoga?

Q: Does running interfere with me getting pregnant?
A: Many women who run excessively have a low body fat ratio and also have a low weight. Both of these may prevent them from ovulating regularly. If your weight is in the normal range and you are ovulating regularly, it's unlikely that your running is responsible for your problems getting pregnant.

Does running interfere with me getting pregnant?

Running and TTC

Q: What is Hypothalamic Pituitary Failure?
A: Hypothalamic Pituitary Failure could have many causes:
<ul>
<li>Certain Medications (for example, phenothiazines, opiates)</li>
<li>Extreme weight loss</li>
<li>Extreme stress</li>
<li>Extreme exercise</li>
<li>Chronic or severe illness</li>
<li>A pituitary or hypothalamic tumor</li>
</ul>
The next step in the evaluation is to do a blood prolactin level and an MRI of the pituitary. If it's normal and the imaging studies are normal then you have 'hypothalamic amenorrhea of uncertain etiology' (unknown cause). If the amenorrhea and lack of withdrawal bleeding persists, prolactin levels should be measured annually since a small microadenoma (tumor) could be present that is escaping laboratory and radiographic detection.

What is Hypothalamic Pituitary Failure? Learn about the causes here.

Hypothalamic Pituitary Failure

Q: Why is my period late? 
A: When you don't get your period, you have "amenorrhea". Three possible reasons for amenorrhea are: 1. You are pregnant 2. You ovulated later than usual and your period will still come 3. You did not ovulate at all (anovulation) There are many possible reasons for anovulation, and severe exercise and low body weight are among them.