7 Terrifying Things They Don't Tell You About Pregnancy

Thanks to sitcoms, romantic comedies and our mother's cuss-filled horror stories, we all know pregnancy is no walk in the park. In fact, pregnancy can cause some horrible, horrible things, like inny belly buttons temporarily turning into outies and ugly-people-making.
And then there's the stuff from a horror movie. Here are seven bizarre symptoms pregnant women experience prior to giving birth that would make the rest of us think we were dying of a disease they're going to name after us.

     

Hyperemesis Gravidarum

Hyperemesis Gravidarum

In movies like Knocked Up, vomiting is a quick and tidy signal that the lady in question has a bun in the oven. Once she realizes what's going on, the nausea magically disappears, and our mother-to-be gets on with her wacky life crisis, right?

Anyone who's ever had a killer hangover or suffered through a raging flu has experienced the glory of constant nausea. Not just the throw-up-and-get-it-over-with kind of sick, the kind where everything that goes down comes back up in the form of Satanic bile. Everything. Every meal, every snack, even every sip of water or swallow of saliva. Even when you don't eat, you're treated to the dry heaves and the burps. You're so broken-down that all you want to do is go to bed and/or die.

Now, picture getting that sick after every meal of every day for nine solid months. Oh, and another thing -- picture that as the months progress, a rib-crushing basketball grows under your shirt, making your hourly face-down trips to the toilet an exercise in torture. Also, just for funsies, imagine you're also experiencing a host of other ailments, like heartburn, backaches, random bloody noses, loss of bladder control and a wicked case of the furious farts. If you can imagine all that, you've got hyperemesis gravidarum down pa
In the worst cases, extreme nausea lands moms-to-be in the hospital for dehydration, and nothing short of an IV can get them back into fighting shape. And even when someone does come up with a medicine to treat nausea, most ladies hesitate to medicate themselves while hosting a mini-human parasite. Especially since the last time a nausea medicine was widely prescribed, it left 10,000 kids around the world with severe birth defects.

#6
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Metal Mouth

Anyone who's ever spent more than an hour around a pregnant woman already knows what hormones can do to an otherwise normal, reasonable person. When not sobbing over weight gain or the horrors of elastic waistbands, her heightened estrogen levels are also turning her body into a freak show. For example, in some cases extra estrogen is making the inside of the woman's mouth taste like a quarry.

To someone already suffering from a host of other ailments, the constant taste of penny suckage is not the best way to start the day. Plus, some prenatal vitamins make the metal taste worse. And it's not like you can skip out on the prenatal vitamins if you ever want to look your child in the eye (eyes, if you're lucky) later on. On the plus side, for most women suffering from metal mouth, the taste goes away after the first trimester. On the negative side, the best way to distract taste buds is with foods that are high in acid, which probably aren't going to be doing the maternal stomach any favors.

#5.

Relaxin

What starts out sounding like something the Fresh Prince and DJ Jazzy Jeff do in the summer actually suuuuucks when you're pregnant. As everyone knows, the most horrifying part of pregnancy isn't the changes your body goes through, it's the prospect of squeezing a person out of a lemon-sized orifice. Fortunately, that's where the hormone relaxin comes in. Relaxin is what gets the pelvic muscles all loosey-goosey in preparation for the big push. So, obviously, it's a good thing. Unfortunately, the hormone doesn't just confine itself to the nether regions; it's also what causes women's feet to grow by up to a whole shoe size during pregnancy, as the tendons that keep the bones in her feet together relax and start high-fiving the ground with every step.

But walking around with a permanent case of clown feet isn't the worst part of relaxin. The horror is that all that relaxin extends to your freakin' esophagus. As in, the one place that blocks stomach acid from shooting up into your throat hole. So if you're ever talking to a glowing mom to be and she gives a sudden, gurgled "GAHHARHGG," don't make fun. Her stomach contents just relaxed their way up into her mouth.

Speaking of relaxin, sometimes ladies get so much of it that their abdominal muscles relax the fuck off the belly. They just flat out vamanos from the the Front of the Stomach Club and separate. That's when a new gang shows up, the Ridge Going Down the Middle of Your Stomach Gang. That ridge? That's a uterus. Here's an illustration of one in action 

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It's almost like the abdominal muscles are giving your body a preview of what's going to happen to your vagina in a few months. But where things really get disgusting is after the baby is long gone from its home womb. When a mom has a diastasis recti, her abdominal walls stay separated, but without a 7-pound person stretching them out. It looks, uh, sorry to do this, kind of like this:
Be sure to call your mom and say hello!

Gingivitis and Pregnancy "Tumors"There's an old wives' tale that says, "For every pregnancy, a woman loses a tooth."

It turns out that research found that, on average, women with children have fewer teeth than women without. As the levels of estrogen and progesterone climb higher, gums become more sensitive and often swell. They also bleed more easily, so the pearly white smile that normally follows a good tooth-brushing becomes a nasty red one.

    

In fact, according to one report, up to 75 percent of women suffer from gingivitis during their pregnancies. And since we're so jaded from hearing all about gingivitis on toothpaste commercials, we tend to forget what actual gingivitis looks like. Here you

BABY CARE

Here are some things you can do to make the transition into motherhood smooth.

1   Don't let yourself get completely frustrated. Keep yourself calm and your newborn baby will  stay calm.

2 . All babies respond differently to certain situations. Your baby may not like to be held when   he/she wants to sleep. Other babies will only sleep if you hold them. Don't be afraid to figure out what is your baby wants. You will soon realize what your baby's cries mean.
3 Grandparents and friends will be more than wiling to help with the new baby and chores around  the house. Let them do it. This is a great opportunity for you to rest up. The help won't be last forever so take it while you can get it.

4 Babies love vibration. Having a bassinet or baby seat that vibrates will help your newborn baby fall asleep much faster. This puts the new mom and baby in much better moods when the baby is  awake.
 5  A rocking chair is a great way for new mothers to bond with their babies. Rocking your baby back and forth gently while looking into his/her eyes is one of the most relaxing times you will have with your newborn.
      
  6   Keep things organized as you go along. Wash bottles when baby is done eating. Put things in their proper place as soon as you are done with them. This will help tremendously in keeping your spirits  high .

  7  Follow your instincts. The instincts of a mother for her newborn baby is the strongest tool sh  has. Follow those instincts to the letter and your newborn.


 8 When your newborn baby feels secure, he/she will be much calmer. New moms can do this by  swaddling him/her in a blanket and responding quickly to his/her cries.
9. Forget feeding "schedules". Babies are hungry little people. If you put your baby on a feedi "schedule", you may find that baby is cranky more often. Feed your newborn when he/she wants to eat. When a human is hungry, he/she gets cranky. Babies are no different.
 10  Pacifiers are a great tool for new parents. Newborns need to suckle but it isn't always because the want to eat. When baby is sucking on a "binky" it helps him/her feel more secure. This means that baby will be more relaxed which will pass directly to you.

CARE  FOR  HAIR  

HOME MADE TREATMENT

Eggs, yogurt and honey are, at first glance, all components of a tasty breakfast—but they also happen to be hair treatment ingredients, and affordable, all-natural ones at that. And they're not the only ones. Did you know, for instance, that the oils in avocados more closely resemble our own skin's oils than any product in the beauty aisle does? Or that the mild acidity in lemon is an effective—and gentler—alternative to chemical-laden products? Next time your locks need a lift, save money by using one of these kitchen fixes.

For All Hair    

Natural Beauty at Home. The yolk, rich in fats and proteins, is naturally moisturizing, while the white, which contains bacteria-eating enzymes, removes unwanted oils.

To Use: For normal hair, use the entire egg to condition hair; use egg whites only to treat oily hair; use egg yolks only to moisturize dry, brittle hair, Cox says. Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water (to prevent egg from “cooking”) and shampoo hair. Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks.


For Dull Hair

 Styling products (as well as air pollution) can leave a film that both saps moisture and dulls shine—but dairy products like sour cream and plain yogurt can help reverse this damage.

To Use: Massage 1/2 cup sour cream or plain yogurt into damp hair and let sit for 20 minutes. Rinse with warm water, followed by cool water, then shampoo hair as you normally would. Treatment can be applied every other week..

For Itchy Scalp

 To fight flakes—brought on by poor diet, stress and climate, among other factors—try a lemon juice and olive oil mixture in your hair.
 To Use: Mix 2 Tbsp fresh lemon juice, 2 Tbsp olive oil and 2 Tbsp water, and massage into damp scalp. Let mixture sit for 20 minutes, then rinse and shampoo hair. Treatment can be applied every other week.

For Limp or Fine Hair

 To add body to hair, reach for an unlikely beauty beverage: beer! The fermented drink contains generous supplies of yeast, which works to plump tired tresses, explains Cox.

To Use: Mix 1/2 cup flat beer (pour beer into a container and let it sit out for a couple of hours to deplete carbonation) with 1 tsp light oil (sunflower or canola) and a raw egg. Apply to clean, damp hair, let sit for 15 minutes, then rinse with cool water. Or add flat beer only to a spray bottle and spritz onto dry hair.  Treatments can be applied every other week.

For Dry or Sun-Damaged Hair

 Whatever your hair-dehydrating demon—hard water, sun overexposure, your trusty flat iron—nature's sweetener can help.

To Use: Massage approximately 1/2 cup honey into clean, damp hair, let sit for 20 minutes, then rinse with warm water. You can also add 1 to 2 Tbsp olive oil to loosen the honey for easier application. For extremely sun-damaged hair, trying mixing honey with 1 to 2 Tbsp of a protein-rich ingredient, like avocado or egg yolk, which will help replenish the keratin protein bonds that UV rays attack. Treatment can be applied once a month.

For Oily or Greasy hair.

To Use: Pour 1 Tbsp cornmeal or cornstarch into an empty salt or pepper shaker and sprinkle onto dry hair and scalp until you’ve used it all. After 10 minutes, use a paddle hairbrush to completely brush it out. Treatment can be applied every other day.

For Frizzy Hair

Home beauty experts swear by avocado—and not just to repair damaged hair. Its oils (which are light and moist like our own natural skin secretions) and proteins boast the best combination of nutrients for smoothing and weighing down unruly hair, 

To Use: Mash up half an avocado and massage into clean, damp hair. Let sit for 15 minutes before rinsing with water. Amp up moisturizing power by combining mashed avocado with 1 to 2 Tbsp of a hydrating ingredient, like sour cream, egg yolks or mayonnaise. Treatment can be applied every two weeks.

For Residue-Ridden Hair

 Sodium bicarbonate essentially breaks down anything acidic.

To Use: Mix 1 to 2 Tbsp baking soda with small amounts of water until a thick paste forms. Massage into damp hair and let sit for 15 minutes. Rinse with water, then shampoo hair. Treatment can be applied every two weeks.

How to cure from fever

Take your temperature

If your temperature is below 102°, no treatment is necessary beside waiting for the fever to pass.

Take an over-the-counter medicine such as ibuprofen (Advil) or acetaminophen (Tylenol) 

Follow directions on the packaging for doses. Aspirin can be taken, but it is not advised to give Aspirin to children younger than 18.

Cool down your body with targeted measures. 

Help your body fight the fever by: Taking a lukewarm shower or bath.Be sure to keep the water warm enough. Bathing in cold water may lower your core temperature too much.

Putting an ice pack or damp cloth on your forehead. This will cool your body down temporarily. You could also soak a washcloth in a bowl of cool water, then place it on your forehead.

Applying a damp cloth to legs, feet and neck. Only apply until the cloth is warm because excess application only makes the situation worse by causing shivering, thereby increasing the core body temperature.

Dress in light comfy clothes.Dress in something that is warm without being too warm. Avoid layers. If the fever causes the person to get the chills, drape him or her with an extra blanket for the time being.

Stay hydrated. 

Have the feverish person drink lots of water in order to stay properly hydrated.

Know when to call a doctor 

Most fevers pass quickly and uneventfully. Look for the following signs, seeking immediate medical attention if the person has:

• A history of serious illness such as AIDS, heart disease, cancer, or diabetes, or if the person is taking immunosuppressant drugs.
• A fever above 103° F (39.4° C).
• Feels extremely hot but is no longer sweating.
• A stiff neck, is disoriented, or has trouble staying awake.
• Severe pain in the lower abdomen or in the stomach.
• Is repeatedly vomiting and passing diarrhea.
• Skin rashes, blisters, or a red streak on an arm or leg.
• Pain with urination, back pain, or shaking chills
• Coughs up blood or has trouble bleeding.

Home Remedies From the Refrigerator

Drink plenty of liquids. 

Make sure to get lots of water in your system. If you feel good enough, try some Ginger Ale. This really feels cool and soothing on your throat. If you're over 21, enjoy a hot toddy made by adding honey, lemon, and whiskey to hot water (but don't take the whiskey if you are taking some Tylenol later. They should not mix).

Eat cold foods.
 Get a bowl of ice cream or a popsicle. This will take your temperature down. Don't worry about your diet; calories consumed while you are sick don't count. Your body is burning a ton of calories having a fever.
If you are having the reverse issue and experiencing the chills, you may want hot chocolate.

Add blackberry vinegar to water.
This is a great fever elixir, but it takes several days to prepare. Pour cider vinegar over a pound or two of blackberries, then cover the container and store it in a cool, dark place for three days. Strain for a day, since it takes time for all the liquid to drain from the berries, and collect the liquid in another container. Add 2 cups sugar to each 2 1/2 cups of juice. Bring to a boil, then simmer for 5 minutes while you skim the scum off the top. Cool and store in an airtight jar in a cool place. Mix 1 teaspoonful with water to quench the thirst caused by a fever.

Drink fruit juice.
Any fruit juice, including lemonade, will replace the fluids lost through sweating.

Steep lettuce.
Pour a pint of boiling water over an entire head of lettuce and let it steep for 15 minutes. Strain and sweeten the liquid to your preferred taste. In addition to keeping you hydrated, this lettuce infusion may also help you sleep better.

Part Two: Remedies From the Cupboard

Soak garlic in hot water. 

Sip the contents slowly. This can reduce the chance of another fever and alleviate the symptoms of the current fever.

Take angelica root. 

If boiled and infused in water, this will help bring down a fever.

Add cream of tartar to liquid. 

Make a tea of 1 1/2 teaspoons cream of tartar, 1/2 teaspoon lemon juice, 2 1/2 cups warm water, and 1/2 teaspoon honey. Drink this for 4 to 6 ounces at a time.

Eat fresh pineapple. 

Pineapple is not only an anti-inflammatory agent that can fight fever, but the juice also prevents dehydration.

Mix raisins in water. 

Put 3/4 cup chopped raisins in 7 1/2 cups water. Bring to a boil, then simmer until the water has been reduced by one-third. Drink a little of this several times a day to keep yourself hydrated during a fever.

Mix basil in tea. 

Mix 1 teaspoon basil with 1/4 teaspoon black pepper. Put the mixture into a cup of water and add 1 teaspoon honey. Drink this two to three times a day.

Enjoy oregano tea. 

 Steep 1 teaspoon each of oregano and marjoram in a pint of boiling water for 30 minutes. You can drink this warm a couple of times each day.

How to Cure a Viral Infection with Home Remedies

Rest A viral illness is usually associated with fatigue and feeling generally unwell. This is your body telling you to rest. Take a few days away from your normal routine to give your immune system a chance to fight. Many people try to keep going, prioritizing work or study and consequently prolonging the course of the illness. The best advice is to allow yourself some time off.

Maintain your fluid intake. Viral symptoms such as fever, tiredness, and headache are much worse if you are dehydrated. Drink plenty of water to stay hydrated during a viral illness. You will know you are hydrated if you are passing the usual amount of urine. Someone with a high fever requires more fluid due to the increased body temperature. Note the amount of fluids in and the the losses (e.g. vomiting, passing urine, loose stool)

Take herbal remedies. They may reduce the duration and severity of symptoms of viral illness (in particular colds and flu like illness) These include Zinc, vitamin C and echinacea. Some people take these supplements regularly to help prevent a viral infection.

Try over-the-counter analgesics to ease pain and fever. Paracetamol 1g every four to six hours for adults is a very effective way to manage a viral illness. Ibuprofen can be taken alone or in combination with paracetamol to allieviate the symptoms.

Eat well. Many people attest to the healing effects of hot chicken soup, or a nice bowl of minestrone soup.

Use humidifiers and vapor rub to improve congestion. There is no evidence to support the use of cough syrup.

Tips

• Most common infections are viral. Antibiotic treatment is ineffective against a virus. If you suspect your infection may be caused by a viral illness stay home and engage the above steps (rest, fluids, simple pain relief). If there is no improvement in a few days, or symptoms are getting worse, then it may be time to see a doctor.
• Maintaining a healthy lifestyle with exercise and a varied diet keeps your immune system strong.
• Wash your hands regularly to prevent transmission of infections. If you are unwell, stay home and don't expose others to your virus, especially those who are very old, very young or very sick.

Warnings

• Persisting high fever, hacking cough, or other severe symptoms should prompt a visit to your doctor. On occasion, a bacterial infection may develop.

Top diet and nutrition tips for wome

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy 

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Diet and nutrition for women tip 2: Get plenty of good crabs

You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.
Complex vs. simple carbohydrates
Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients. Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.
Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

Women need healthy fats in their diet to look and feel great

• Healthy fats boost your brainpower and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
• Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
• Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily damaged hair.
• Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.  
• Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
• You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.
Foods rich in healthy fats include:

• olive and canola oil
• olives
• nuts

• fish and seafood
• peanut butter
• avocados

Diet and nutrition for women tip 4: Focus on foods for strong bones

It’s important for women of all ages to eat foods that contribute to strong, healthy bones, as women have a higher risk of osteoporosis than men. Osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health.

The role of calcium, magnesium, and vitamin D in women’s bone health

Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard Western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains).

• Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Be smart about taking calcium supplements. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time and there's no benefit to exceeding the recommended daily allowance. In fact, doing so may even harm the heart.
• Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.
• Vitamin D: Aim for between 400 and 1,000 IU (international units) daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Nutrition tips to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
• Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic dairy products.
• Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Nutrition tips for pregnant or breastfeeding women

You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Nutrition for a healthy pregnancy

• Fat and protein are very important to your baby’s developing brain and nervous system. Stick to lean sources of protein and healthy fats for weight control.
• Abstain from alcohol. No amount is safe for the baby.
• Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.
• Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
• Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

• Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
• Emphasize lean sources of protein and calcium, which are in higher demand during lactation.
• Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
• Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

If your baby develops an allergic reaction, you may need to adjust your diet. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Nutrition tips to boost fertility

• Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.
• Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.
• Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
• Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips to ease menopause
For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.

• Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of vitamin D and magnesium, both of which support calcium absorption.
• Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
• Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
• Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add one to two tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
• Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.