Exercise machines. Treadmills, ellipticals, and stair-climbers are all fine during pregnancy. Adjust the machines' speed, incline, and tension to a level that's comfortable for you (starting out slowly if you're a novice). During your last trimester, though, you may find a machine workout too strenuous. You may also have to be more conscious of avoiding stumbles on the machine when you're no longer able to see your feet. Treadmills, ellipticals, and stair-climbers are all fine during pregnancy. Adjust the machines' speed, incline, and tension to a level that's comfortable for you (starting out slowly if you're a novice). During your last trimester, though, you may find a machine workout too strenuous. You may also have to be more conscious of avoiding stumbles on the machine when you're no longer able to see your feet.

Aerobics. Experienced athletes in good shape can continue dance and aerobic workouts during pregnancy. Tone down the intensity level, and never exert yourself to the point of exhaustion. If you're a beginner, choose low-impact aerobics or consider the water version, which is uniquely suited to the pregnant set. Experienced athletes in good shape can continue dance and aerobic workouts during pregnancy. Tone down the intensity level, and never exert yourself to the point of exhaustion. If you're a beginner, choose low-impact aerobics or consider the water version, which is uniquely suited to the pregnant set.

Step routines. As long as you're already in good shape and have experience doing step routines, it's usually fine to continue them during much of your pregnancy. Just remember that your joints are more prone to injury when you're pregnant, so stretch out well beforehand and don't overexert yourself. And, of course, don't step on something too high off the ground. As your abdomen expands, avoid any activities that require careful balance. As long as you're already in good shape and have experience doing step routines, it's usually fine to continue them during much of your pregnancy. Just remember that your joints are more prone to injury when you're pregnant, so stretch out well beforehand and don't overexert yourself. And, of course, don't step on something too high off the ground. As your abdomen expands, avoid any activities that require careful balance.

Kickboxing. Kickboxing takes a great deal of grace and speed-two things pregnant women don't typically possess. Many pregnant kickboxers find they can't kick as high or move as quickly, but if you're still comfortable getting your exercise from getting your kicks, and you have plenty of experience (no novices now), it's okay to continue while you're expecting. Just be sure to avoid any movements that you have difficulty with or cause you to strain. Make sure you keep a safe distance from other kickboxers (you don't want to be kicked in the belly by accident) by leaving two leg lengths of space between you and those around you. Be sure, too, that everyone in the class knows you're pregnant, or look for pregnancy-specific classes (where everyone around you is pregnant-and far away). Kickboxing takes a great deal of grace and speed-two things pregnant women don't typically possess. Many pregnant kickboxers find they can't kick as high or move as quickly, but if you're still comfortable getting your exercise from getting your kicks, and you have plenty of experience (no novices now), it's okay to continue while you're expecting. Just be sure to avoid any movements that you have difficulty with or cause you to strain. Make sure you keep a safe distance from other kickboxers (you don't want to be kicked in the belly by accident) by leaving two leg lengths of space between you and those around you. Be sure, too, that everyone in the class knows you're pregnant, or look for pregnancy-specific classes (where everyone around you is pregnant-and far away).

Swimming and water workouts. You might not feel like slipping into a teeny bikini right now, but consider this: In the water, you weigh just a tenth of what you do on land (how often do you have the chance to be close to weightless these days?), making water workouts the perfect choice for a pregnant woman. Working out in the water boosts your strength and flexibility but is gentle on your joints-plus there's much less risk of overheating (unless the pool is overheated). What's more, many pregnant women report that water workouts help ease swelling in their legs and feet and relieve sciatic pain. Most gyms with a pool offer water aerobics, and many have classes specifically designed for expectant moms. Just be careful when walking on slippery poolsides, and don't dive. And stick to workouts in chlorinated pools. You might not feel like slipping into a teeny bikini right now, but consider this: In the water, you weigh just a tenth of what you do on land (how often do you have the chance to be close to weightless these days?), making water workouts the perfect choice for a pregnant woman. Working out in the water boosts your strength and flexibility but is gentle on your joints-plus there's much less risk of overheating (unless the pool is overheated). What's more, many pregnant women report that water workouts help ease swelling in their legs and feet and relieve sciatic pain. Most gyms with a pool offer water aerobics, and many have classes specifically designed for expectant moms. Just be careful when walking on slippery poolsides, and don't dive. And stick to workouts in chlorinated pools.

Tailor Stretch Sitting cross-legged and stretching will help you relax and get in touch with your body (the more familiar you are with your body as you move into labor and delivery, the better). Experiment with different arm stretches while sitting-try placing your hands on your shoulders, then try reaching them over your head and stretching toward the ceiling. You can also alternate stretching one arm higher than the other or leaning to one side. (Do not bounce when stretching.)

Outdoor sports (hiking, skating, bicycling, skiing). Pregnancy isn't the time to take up a new sport-especially one that challenges your balance-but experienced athletes should be able to continue these activities (with their practitioner's approval and some precautions). When hiking, be sure to avoid uneven terrain (especially later on in pregnancy when it won't be easy to see that rock in your path), high altitudes, and slippery conditions (and of course, rock climbing is out). When biking, be extra careful-wear a helmet; don't ride on wet pavement, winding paths, or bumpy surfaces (falling is never a good idea but especially not when you're pregnant); and don't lean forward into racing posture (it can tax your lower back, plus this isn't the time for racing; slow and steady should win all your races now). As for ice-skating, you can give it a whirl (and a figure eight) early in pregnancy if you're experienced and careful-later on, you'll probably face balance issues, so stop as soon as you get more bulky than graceful. Ditto for in-line skating and horseback riding. Avoid downhill skiing or snowboarding altogether, even if you've got years of double black diamonds under your belt; the risk of a serious fall is too great (after all, even pros take the occasional tumble). Cross-country skiing and snowshoeing are okay for the experienced during pregnancy, but you'll have to be extra careful to avoid falling. And, of course, no matter what activity's taking you outdoors (or to the indoor rink), make sure you don't work out to the point of exhaustion. Pregnancy isn't the time to take up a new sport-especially one that challenges your balance-but experienced athletes should be able to continue these activities (with their practitioner's approval and some precautions). When hiking, be sure to avoid uneven terrain (especially later on in pregnancy when it won't be easy to see that rock in your path), high altitudes, and slippery conditions (and of course, rock climbing is out). When biking, be extra careful-wear a helmet; don't ride on wet pavement, winding paths, or bumpy surfaces (falling is never a good idea but especially not when you're pregnant); and don't lean forward into racing posture (it can tax your lower back, plus this isn't the time for racing; slow and steady should win all your races now). As for ice-skating, you can give it a whirl (and a figure eight) early in pregnancy if you're experienced and careful-later on, you'll probably face balance issues, so stop as soon as you get more bulky than graceful. Ditto for in-line skating and horseback riding. Avoid downhill skiing or snowboarding altogether, even if you've got years of double black diamonds under your belt; the risk of a serious fall is too great (after all, even pros take the occasional tumble). Cross-country skiing and snowshoeing are okay for the experienced during pregnancy, but you'll have to be extra careful to avoid falling. And, of course, no matter what activity's taking you outdoors (or to the indoor rink), make sure you don't work out to the point of exhaustion.

Hip Flexors The hip flexor muscles are what allow you to lift your knees and bend at the waist. Stretching these muscles periodically will help keep you limber and make it easier for you to spread your legs when it's time for the baby to exit (not to mention during sex). To flex your flexors, stand at the bottom of a flight of stairs as though you were about to climb them. (Hang on to the railing with one hand for support if you need to.) Place one foot on the first or second stair up (whatever you can comfortably reach) and bend your knee. Keep your other leg behind you, knee straight, foot flat on the floor. Lean into your bent leg, keeping your back straight. You'll feel the stretch in your straight leg. Switch legs and repeat.

Squats This exercise strengthens and tones your thighs and is particularly useful for women who plan to deliver in the squatting position. To begin, stand with your feet shoulder-width apart. Keeping your back straight, bend at the knees and slowly lower yourself as close to the ground as you comfortably can, keeping your feet flat on the floor. If you can't, try moving your feet farther apart. Hold the squat for 10 to 30 seconds, then slowly come back to a standing position. Repeat five times. (Note: Squats are fine, but avoid lunges and deep knee bends because your joints will be more prone to injury.)

Weight training. Using weights can increase your muscle tone, but it's important to avoid heavy weights or those that require grunting or breath holding, which may compromise blood flow to the uterus. Use light weights with multiple repetitions instead. Using weights can increase your muscle tone, but it's important to avoid heavy weights or those that require grunting or breath holding, which may compromise blood flow to the uterus. Use light weights with multiple repetitions instead.

Yoga. Yoga encourages relaxation, focus, and paying attention to your breathing-so it's just about perfect for pregnancy (and great preparation for childbirth, as well as for parenting). It also increases oxygenation (bringing more oxygen to the baby. and increases flexibility, making pregnancy-and delivery-easier. Select a class that's specifically tailored to expectant women or ask your instructor how to modify poses so that they're safe for you. For instance, you won't be able to exercise on your back after the fourth month, and your center of gravity changes with pregnancy, so you'll have to adjust your favorite poses accordingly. One important caveat: Avoid Bikram yoga. It's done in a hot room (one that's generally 90F to 100F), and you need to pass on any exercises that heat you up too much. Yoga encourages relaxation, focus, and paying attention to your breathing-so it's just about perfect for pregnancy (and great preparation for childbirth, as well as for parenting). It also increases oxygenation (bringing more oxygen to the baby. and increases flexibility, making pregnancy-and delivery-easier. Select a class that's specifically tailored to expectant women or ask your instructor how to modify poses so that they're safe for you. For instance, you won't be able to exercise on your back after the fourth month, and your center of gravity changes with pregnancy, so you'll have to adjust your favorite poses accordingly. One important caveat: Avoid Bikram yoga. It's done in a hot room (one that's generally 90F to 100F), and you need to pass on any exercises that heat you up too much.

Pilates. Pilates is similar to yoga in that it's a low- to no-impact discipline that improves your flexibility, strength, and muscle tone. The focus is on strengthening your core, which will improve your posture and ease backaches. Look for a class specifically tailored to pregnant women, or let your instructor know that you're expecting so you can avoid pregnancy-inappropriate moves (including those that overstretch). Pilates is similar to yoga in that it's a low- to no-impact discipline that improves your flexibility, strength, and muscle tone. The focus is on strengthening your core, which will improve your posture and ease backaches. Look for a class specifically tailored to pregnant women, or let your instructor know that you're expecting so you can avoid pregnancy-inappropriate moves (including those that overstretch).

Waist Twists If you've been sitting for a while or just feel generally tensed up or uncomfortable, try this easy circulation-boosting move. Stand up and place your feet shoulder-width apart. Twist gently from the waist, slowly turning from side to side. Keep your back straight and let your arms swing freely. Can't get up? You can even do this exercise while you're sitting.

Tai chi. An ancient form of meditative exercises, tai chi's basic slow movements allow even the stiffest person the opportunity to relax and strengthen the body without the risk of injury. If you're comfortable with it and have plenty of experience, it's fine to continue tai chi when you're expecting. Look for pregnancy-specific classes, or only do moves that you can easily complete-take care with the balancing poses. An ancient form of meditative exercises, tai chi's basic slow movements allow even the stiffest person the opportunity to relax and strengthen the body without the risk of injury. If you're comfortable with it and have plenty of experience, it's fine to continue tai chi when you're expecting. Look for pregnancy-specific classes, or only do moves that you can easily complete-take care with the balancing poses.

Exercise in Bed Have you been sent to bed (rest)? Not only will continuing to flex your muscles (in a modified way) be possible, it'll be extra important. See page 571 page 571 for more. for more.

Breathing. Believe it or not, you even get exercise credit for breathing-at least, if you do it right. Deep breathing is relaxing, improves body awareness, and allows for better oxygen intake than the shallow chest breaths most people take. Here's how to do it: Sit up straight and place your hands on your belly. Feel it rise and fall as you inhale (through your nose, unless it's too stuffy) and exhale (out your mouth). Concentrate on your breathing by counting: As you inhale, count to 4; as you exhale, count to 6. Try taking a few minutes each day to focus on breathing deeply. Believe it or not, you even get exercise credit for breathing-at least, if you do it right. Deep breathing is relaxing, improves body awareness, and allows for better oxygen intake than the shallow chest breaths most people take. Here's how to do it: Sit up straight and place your hands on your belly. Feel it rise and fall as you inhale (through your nose, unless it's too stuffy) and exhale (out your mouth). Concentrate on your breathing by counting: As you inhale, count to 4; as you exhale, count to 6. Try taking a few minutes each day to focus on breathing deeply.

If You Don't Exercise Exercising during pregnancy can certainly do the average pregnant body good. But sitting it out (whether by choice or on practitioner's orders) and getting most of your exercise from opening and closing your car door won't hurt, either. In fact, if you're abstaining from exercise on practitioner's orders, you're helping your baby and yourself. Your practitioner will almost certainly restrict exercise if you have a history of miscarriages or of premature labor, or if you have an incompetent cervix, bleeding or persistent spotting in the second or third trimester, heart disease, or a diagnosis of placenta previa or preeclampsia. Your activity may also be limited if you're expecting multiples; have high blood pressure, thyroid disease, anemia or other blood disorders, or a fetus that isn't thriving; are seriously over- or underweight; or have had an extremely sedentary lifestyle up until now. A history of precipitous (very brief) labor or of a fetus that didn't thrive in a previous pregnancy might also be a reason for a red light (or at least a yellow one) on exercise. In some cases, arm-only exercises or water workouts designed for pregnancy may be okayed when other exercises are taboo. Check with your practitioner for your pregnancy exercise protocol.

Chest Stretches Pregnancy changes your posture and center of gravity, and it causes you to make a number of new and strange bodily adjustments-many of which can lead to aches and pains. Gently stretching your chest muscles will help you feel more comfortable while improving your circulation. Here's how: With your arms bent and at shoulder level, grasp both sides of a doorway. Lean forward, feeling the stretch in your chest. Hold this position for 10 to 20 seconds and release; do five reps.

CHAPTER 10.

The Fifth Month Approximately 18 to 22 Weeks WHAT WAS ONCE COMPLETELY abstract is fast becoming palpable, literally. Chances are that sometime this month or the beginning of the next, you will feel your baby's movements for the first time. That miraculous sensation, along with the serious rounding of your belly, will finally make the pregnancy feel more like a reality. Though your baby is far from ready to make a personal appearance in the nursery, it's really nice to know for sure there's actually someone in there. abstract is fast becoming palpable, literally. Chances are that sometime this month or the beginning of the next, you will feel your baby's movements for the first time. That miraculous sensation, along with the serious rounding of your belly, will finally make the pregnancy feel more like a reality. Though your baby is far from ready to make a personal appearance in the nursery, it's really nice to know for sure there's actually someone in there.

Your Baby This Month Week 18 At 5 inches long and about 5 ounces in weight (as much as that chicken breast you're having for dinner, but a lot cuter), your baby is filling out nicely and getting large enough that you might even be feeling those twists, rolls, kicks, and punches he or she is perfecting. Another set of skills your baby is mastering now is yawning and hiccupping (you might even begin to feel those hiccups soon!). And your one-of-a-kind baby is truly one of a kind now, complete with unique fingerprints on his or her fingertips and toes. At 5 inches long and about 5 ounces in weight (as much as that chicken breast you're having for dinner, but a lot cuter), your baby is filling out nicely and getting large enough that you might even be feeling those twists, rolls, kicks, and punches he or she is perfecting. Another set of skills your baby is mastering now is yawning and hiccupping (you might even begin to feel those hiccups soon!). And your one-of-a-kind baby is truly one of a kind now, complete with unique fingerprints on his or her fingertips and toes.

Week 19 This week your baby is hitting the growth charts at 6 inches long and a full half pound in weight. What fruit is it this week? Your baby's about the size of a large mango. A mango dipped in greasy cheese, actually. Vernix caseosa-a greasy white protective substance (it resembles cheese)-now covers your baby's sensitive skin, protecting it from the surrounding amniotic fluid. Without that protection, your baby would look very wrinkled at birth. The coating sheds as delivery approaches, but some babies born early are still covered with vernix at delivery. This week your baby is hitting the growth charts at 6 inches long and a full half pound in weight. What fruit is it this week? Your baby's about the size of a large mango. A mango dipped in greasy cheese, actually. Vernix caseosa-a greasy white protective substance (it resembles cheese)-now covers your baby's sensitive skin, protecting it from the surrounding amniotic fluid. Without that protection, your baby would look very wrinkled at birth. The coating sheds as delivery approaches, but some babies born early are still covered with vernix at delivery.

Week 20 You've got a baby the size of a small cantaloupe in your melon-size belly this week, about 10 ounces and 6 inches (crown to rump). Your ultrasound this month should be able to detect-if you want to know-whether your baby is a boy or a girl. And oh boy-or oh girl-has that baby been busy. If you're having a girl, her uterus is fully formed, her ovaries are holding about 7 million primitive eggs (though at birth, the number of eggs will be closer to 2 million), and her vaginal canal is starting to develop. If you're having a boy, his testicles have begun their descent from the abdomen. In a few months, they'll drop into the scrotum (which is still under construction). Luckily for your baby, he or she still has plenty of room in your womb, which means there's plenty of space for twisting, turning, kicking, punching, and even an occasional somersault. If you haven't felt these acrobatics yet, you almost certainly will in the coming weeks. You've got a baby the size of a small cantaloupe in your melon-size belly this week, about 10 ounces and 6 inches (crown to rump). Your ultrasound this month should be able to detect-if you want to know-whether your baby is a boy or a girl. And oh boy-or oh girl-has that baby been busy. If you're having a girl, her uterus is fully formed, her ovaries are holding about 7 million primitive eggs (though at birth, the number of eggs will be closer to 2 million), and her vaginal canal is starting to develop. If you're having a boy, his testicles have begun their descent from the abdomen. In a few months, they'll drop into the scrotum (which is still under construction). Luckily for your baby, he or she still has plenty of room in your womb, which means there's plenty of space for twisting, turning, kicking, punching, and even an occasional somersault. If you haven't felt these acrobatics yet, you almost certainly will in the coming weeks.

Week 21 How big is baby this week? About 7 inches in length (think large banana) and almost 11 ounces in weight. And talking about bananas, you might want to eat some this week if you'd like your baby to have a taste for them. Some carrots, too. That's because amniotic fluid differs from day to day depending on what you've eaten (hot chili one day, sweet banana another), and now that your baby is swallowing amniotic fluid each day (for hydration, nutrition, and also to get practice swallowing and digesting), he or she will be getting a taste of-and a taste for-whatever's on your menu. Here's another baby update: Arms and legs are finally in proportion, neurons are now connected between the brain and muscles, and cartilage throughout the body is turning to bone. Which means that when your baby makes his or her moves (which you're probably feeling by now), they're much more coordinated-no more jerky twitches. How big is baby this week? About 7 inches in length (think large banana) and almost 11 ounces in weight. And talking about bananas, you might want to eat some this week if you'd like your baby to have a taste for them. Some carrots, too. That's because amniotic fluid differs from day to day depending on what you've eaten (hot chili one day, sweet banana another), and now that your baby is swallowing amniotic fluid each day (for hydration, nutrition, and also to get practice swallowing and digesting), he or she will be getting a taste of-and a taste for-whatever's on your menu. Here's another baby update: Arms and legs are finally in proportion, neurons are now connected between the brain and muscles, and cartilage throughout the body is turning to bone. Which means that when your baby makes his or her moves (which you're probably feeling by now), they're much more coordinated-no more jerky twitches.

Your Baby, Month 5 Week 22 Forget about ounces, baby. This week, we're talking a whopping weight of 1 pound and a length of nearly 8 inches, about the size of a small doll. But your doll is a living one-with developing senses, including touch, sight, hearing, and taste. What's your baby touching? He or she may grab onto the umbilical cord (there's not much else to hang onto in there) and practice the strong grip that will soon be clutching your fingers (and pulling on your hair). What's your baby seeing? Though it's dark in the uterine cocoon-and even with fused eyelids-fetuses this age can perceive light and dark. If you shine a flashlight over your belly, you might feel your baby react, perhaps trying to turn away from the "bright" light. What's your baby hearing. The sound of your voice and that of your partner, your heart beating, the whoosh-whoosh of your blood circulating through your body, those gastric gurgles produced by your stomach and intestines, the dog barking, sirens, a loud TV. And what's your baby tasting? Pretty much everything you're tasting (so pass the salad). Forget about ounces, baby. This week, we're talking a whopping weight of 1 pound and a length of nearly 8 inches, about the size of a small doll. But your doll is a living one-with developing senses, including touch, sight, hearing, and taste. What's your baby touching? He or she may grab onto the umbilical cord (there's not much else to hang onto in there) and practice the strong grip that will soon be clutching your fingers (and pulling on your hair). What's your baby seeing? Though it's dark in the uterine cocoon-and even with fused eyelids-fetuses this age can perceive light and dark. If you shine a flashlight over your belly, you might feel your baby react, perhaps trying to turn away from the "bright" light. What's your baby hearing. The sound of your voice and that of your partner, your heart beating, the whoosh-whoosh of your blood circulating through your body, those gastric gurgles produced by your stomach and intestines, the dog barking, sirens, a loud TV. And what's your baby tasting? Pretty much everything you're tasting (so pass the salad).

What You May Be Feeling As always, remember that every pregnancy and every woman is different. You may experience all of these symptoms at one time or another, or only a few of them. Some may have continued from last month; others may be new. Still others may be hardly noticed because you've become so used to them. You may also have other, less common, symptoms. Here's what you might experience this month:

A Look Inside You're halfway through your pregnancy now-and the top of your uterus will hit your belly button sometime around the 20th week. By the end of this month, your uterus will be about an inch above your belly button. By this point, there is no hiding the fact that you're pregnant.

Physically [image] More energy More energy[image] Fetal movement (probably by the end of the month) Fetal movement (probably by the end of the month)[image] Increasing vaginal discharge Increasing vaginal discharge[image] Achiness in the lower abdomen and along the sides (from stretching of the ligaments supporting the uterus) Achiness in the lower abdomen and along the sides (from stretching of the ligaments supporting the uterus)[image] Constipation Constipation[image] Heartburn, indigestion, flatulence, bloating Heartburn, indigestion, flatulence, bloating[image] Occasional headaches, faintness, or dizziness Occasional headaches, faintness, or dizziness[image] Backache Backache[image] Nasal congestion and occasional nosebleeds; ear stuffiness Nasal congestion and occasional nosebleeds; ear stuffiness[image] Sensitive gums that may bleed when you brush Sensitive gums that may bleed when you brush[image] Hearty appetite Hearty appetite[image] Leg cramps Leg cramps[image] Mild swelling of ankles and feet, and occasionally of hands and face Mild swelling of ankles and feet, and occasionally of hands and face[image] Varicose veins of legs and/or hemorrhoids Varicose veins of legs and/or hemorrhoids[image] Skin color changes on abdomen and/or face Skin color changes on abdomen and/or face[image] A protruding navel A protruding navel[image] Faster pulse (heart rate) Faster pulse (heart rate)[image] Easier-or more difficult-orgasm Easier-or more difficult-orgasm Emotionally [image] A growing sense of reality about the pregnancy A growing sense of reality about the pregnancy[image] Fewer mood swings, though you'll likely still be weepy and irritable occasionally Fewer mood swings, though you'll likely still be weepy and irritable occasionally[image] Continued absentmindedness Continued absentmindedness What You Can Expect at This Month's Checkup Yet another checkup, and by this time you probably know the drill. This month, you can expect your practitioner to check the following, though there may be variations depending on your particular needs and your practitioner's style of practice: [image] Weight and blood pressure Weight and blood pressure[image] Urine, for sugar and protein Urine, for sugar and protein[image] Fetal heartbeat Fetal heartbeat[image] Size and shape of uterus, by external palpation (feeling from the outside) Size and shape of uterus, by external palpation (feeling from the outside)[image] Height of fundus (top of uterus) Height of fundus (top of uterus)[image] Feet and hands for swelling, and legs for varicose veins Feet and hands for swelling, and legs for varicose veins[image] Symptoms you have been experiencing, especially unusual ones Symptoms you have been experiencing, especially unusual ones[image] Questions or problems you want to discuss-have a list ready Questions or problems you want to discuss-have a list ready What You May Be Wondering About Heating Up "I feel hot and sweaty all the time these days, even when everybody else is cool. What's that about?"

Feeling like hot stuff these days? You can thank your hormones (as always), increased blood flow to the skin, and a hopped-up pregnancy metabolism for that perpetually damp feeling. Throw in a particularly warm climate or the hottest summer on record (or even just an overheated office in the middle of winter), and the heat is on-big time. Luckily, there are plenty of ways to stay comfortable when the temperature-outdoors, indoors, or inside of you-is soaring. To stay cool while you're heating for two: [image] Wear loose, light clothing in breathable fabrics, such as cotton, and dress in layers so you can peel them off as you heat up. Wear loose, light clothing in breathable fabrics, such as cotton, and dress in layers so you can peel them off as you heat up.[image] Avoid exercising outside in the heat of the day; take your power walks before breakfast or after dinner instead, or attend exercise classes in an air-conditioned fitness center. Always quit before you feel overheated. Avoid exercising outside in the heat of the day; take your power walks before breakfast or after dinner instead, or attend exercise classes in an air-conditioned fitness center. Always quit before you feel overheated.[image] Stay out of the sun as much as possible, particularly on very hot days. Stay out of the sun as much as possible, particularly on very hot days.[image] Take a tepid bath or shower to cool off. Or go for a swim, if that's practical-it's the one exercise that's almost sure not to overheat you. Take a tepid bath or shower to cool off. Or go for a swim, if that's practical-it's the one exercise that's almost sure not to overheat you.[image] Seek out AC. Fans alone won't help you keep your cool when the temperature is over 90F, so if you have no air-conditioning at home, spend time at the movies, a museum, a pal's house, or a mall. Seek out AC. Fans alone won't help you keep your cool when the temperature is over 90F, so if you have no air-conditioning at home, spend time at the movies, a museum, a pal's house, or a mall.[image] Be a thermostat hog. Commandeer the temperature control at home so you're always comfortable. Let your partner add a sweater or a blanket if he's chilly. Be a thermostat hog. Commandeer the temperature control at home so you're always comfortable. Let your partner add a sweater or a blanket if he's chilly.[image] Drink, drink, drink. Staying hydrated will help keep you from feeling weak and dizzy when you heat up. Down at least eight 8-ounce glasses of water a day, more if you're exercising and/or perspiring a lot. Drink, drink, drink. Staying hydrated will help keep you from feeling weak and dizzy when you heat up. Down at least eight 8-ounce glasses of water a day, more if you're exercising and/or perspiring a lot.[image] A sprinkle of powder can help absorb some moisture (plus help to prevent heat rash). A sprinkle of powder can help absorb some moisture (plus help to prevent heat rash).

On the plus side, while you'll be sweating more-you'll be smelling less. That's because the production of apocrine perspiration (the stinkier kind produced by glands under the arms and breasts and in the genital area) actually slows down when you're expecting.

Dizziness "I feel dizzy when I get up from a sitting or lying-down position. And yesterday I nearly fainted while I was shopping.. Am I okay?"

Feeling a little dizzy can definitely be disconcerting when you're pregnant (especially because you might already be having a hard enough time staying on your feet), but it isn't dangerous. In fact, it's a pretty common-and almost always a normal-symptom of pregnancy. Here's why: [image] In the first trimester, dizziness may occur because there's not yet an adequate blood supply to fill your rapidly expanding circulatory system; in the second trimester, it may be caused by the pressure of your expanding uterus on your blood vessels. In the first trimester, dizziness may occur because there's not yet an adequate blood supply to fill your rapidly expanding circulatory system; in the second trimester, it may be caused by the pressure of your expanding uterus on your blood vessels.[image] Throughout your pregnancy, high levels of your old friend progesterone cause your blood vessels to relax and widen, increasing the flow of blood to your baby (good for baby) but slowing the return of blood to you (not so good for mom). Less blood flow to you means lower blood pressure and reduced blood flow to your brain, which can contribute to that light-headed, dizzy feeling. Throughout your pregnancy, high levels of your old friend progesterone cause your blood vessels to relax and widen, increasing the flow of blood to your baby (good for baby) but slowing the return of blood to you (not so good for mom). Less blood flow to you means lower blood pressure and reduced blood flow to your brain, which can contribute to that light-headed, dizzy feeling.[image] Getting up too quickly, which results in a sudden blood pressure drop, can trigger an especially light-headed moment. The cure for that kind of dizziness is simple: Just get up very gradually. Jumping up in a hurry to answer the phone is likely to land you right back on the sofa. Getting up too quickly, which results in a sudden blood pressure drop, can trigger an especially light-headed moment. The cure for that kind of dizziness is simple: Just get up very gradually. Jumping up in a hurry to answer the phone is likely to land you right back on the sofa.[image] You might also feel dizzy when your blood sugar is low-something expectant moms are particularly prone to. To avoid those blood sugar dips, get some protein and complex carbs at every meal (the combo helps maintain even blood sugar levels) and eat more frequently (choosing the mini-meal approach or snacking in between meals). Carry a bag of trail mix, a piece of fruit, a granola bar, or some soy chips in your bag for quick blood sugar lifts. You might also feel dizzy when your blood sugar is low-something expectant moms are particularly prone to. To avoid those blood sugar dips, get some protein and complex carbs at every meal (the combo helps maintain even blood sugar levels) and eat more frequently (choosing the mini-meal approach or snacking in between meals). Carry a bag of trail mix, a piece of fruit, a granola bar, or some soy chips in your bag for quick blood sugar lifts.

When Too Much Is Too Much Feel breathless or exhausted when you're jogging? What about when you're doing heavy cleaning-does the vacuum suddenly feel as if it weighs a ton? Stop before you drop. Exerting yourself to the point of exhaustion is never a good idea. During pregnancy it's a particularly bad one, because overwork takes its toll not only on you but on your baby as well. Instead of marathon activity sessions, pace yourself. Work or exercise a bit, rest a bit. Ultimately, the work, or the workout, gets done, and you won't feel drained afterward. If occasionally something doesn't get done, consider it good training for the days when the demands of parenthood will often keep you from finishing what you started.

[image]Dizziness can be a sign of dehydration, so be sure you're getting your full quota of fluids-at least 8 cups a day, more if you've been sweating.[image] A dizzy spell can also be triggered by indoor stuffiness-in an overheated or crowded store (which might explain why you felt faint while you were shopping), office, or bus-especially if you're overdressed. In that case, getting some fresh air by stepping outside or opening a window may bring relief. Taking off your coat and loosening your clothes-especially around the neck and waist-should help, too. A dizzy spell can also be triggered by indoor stuffiness-in an overheated or crowded store (which might explain why you felt faint while you were shopping), office, or bus-especially if you're overdressed. In that case, getting some fresh air by stepping outside or opening a window may bring relief. Taking off your coat and loosening your clothes-especially around the neck and waist-should help, too.

If you feel dizzy or faint, lie down on your left side-with your legs elevated, if you can-or sit with your head lowered between your knees. Take deep breaths, and loosen any tight clothing (like that button on your jeans you struggled to close in the first place). As soon as you feel a little better, get something to eat and drink.

Tell your practitioner about the dizzy spells at your next visit. Actual fainting is rare, but if you do faint, there is no need for concern-it won't affect your baby. But do call right away (once you come to, of course).

Backache "I'm having a lot of back pain. I'm afraid I won't be able to stand up at all by the ninth month."

The aches and discomforts of pregnancy aren't designed to make you miserable, though that's often the upshot. They're the side effects of the preparations your body is making for that momentous moment when your baby is born. Backache is no exception. During pregnancy, the usually stable joints of the pelvis begin to loosen up to allow easier (hopefully) passage for the baby at delivery. This, along with your oversize abdomen, throws your body off balance. To compensate, you tend to bring your shoulders back and arch your neck. Standing with your belly thrust forward-to be sure that no one who passes fails to notice you're pregnant-compounds the problem. The result: a deeply curved lower back, strained back muscles, and pain.

Even pain with a purpose hurts. But without defeating the purpose, you can conquer (or at least subdue) the pain. The following should help: [image] Sit smart. Sitting puts more stress on your spine than almost any other activity, so it pays to do it right. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. A chair back that reclines slightly can also help take the pressure off. Use a footrest to elevate your feet slightly (see illustration on Sit smart. Sitting puts more stress on your spine than almost any other activity, so it pays to do it right. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. A chair back that reclines slightly can also help take the pressure off. Use a footrest to elevate your feet slightly (see illustration on page 239 page 239), and don't cross your legs, which can cause your pelvis to tilt forward, exacerbating those strained back muscles.[image] Sitting for long periods can be as bad for your back as sitting the wrong way. Try not to sit for more than an hour without taking a walking and stretching break; setting a half-hour limit would be even better. Sitting for long periods can be as bad for your back as sitting the wrong way. Try not to sit for more than an hour without taking a walking and stretching break; setting a half-hour limit would be even better.[image] Try not to stand too long, either. If you work on your feet, keep one foot on a low stool to take some pressure off your lower back. When you're standing on a hard-surfaced floor-in the kitchen while cooking or washing dishes, for example-put a small skid-proof rug underfoot to ease the pressure. Try not to stand too long, either. If you work on your feet, keep one foot on a low stool to take some pressure off your lower back. When you're standing on a hard-surfaced floor-in the kitchen while cooking or washing dishes, for example-put a small skid-proof rug underfoot to ease the pressure.[image] Avoid lifting heavy loads, but if you must, do it slowly. Stabilize yourself by assuming a wide stance; bend at the knees, not at the waist; and lift with your arms and legs, not your back (see illustration below.) If you have to carry a heavy load of groceries, divide them between two shopping bags and carry one in each arm rather than carrying it all in front of you. Avoid lifting heavy loads, but if you must, do it slowly. Stabilize yourself by assuming a wide stance; bend at the knees, not at the waist; and lift with your arms and legs, not your back (see illustration below.) If you have to carry a heavy load of groceries, divide them between two shopping bags and carry one in each arm rather than carrying it all in front of you.[image] Try to keep weight gain within the recommended parameters (see Try to keep weight gain within the recommended parameters (see page 166 page 166). Excess pounds will only add to the load your back is struggling under.[image] Wear the right shoes. Extremely high heels are a pain for your back-as are very flat ones. Experts recommend a chunky 2-inch heel to keep your body in proper alignment. You might also consider orthotics, orthopedic shoe inserts designed for muscle support. Wear the right shoes. Extremely high heels are a pain for your back-as are very flat ones. Experts recommend a chunky 2-inch heel to keep your body in proper alignment. You might also consider orthotics, orthopedic shoe inserts designed for muscle support.[image] A comfortable sleeping position aided by a body pillow (one that's at least 5 feet long) will help minimize aches and pains when you're awake. When getting out of bed in the morning, swing your legs over the side of the bed to the floor rather than twisting to get up. A comfortable sleeping position aided by a body pillow (one that's at least 5 feet long) will help minimize aches and pains when you're awake. When getting out of bed in the morning, swing your legs over the side of the bed to the floor rather than twisting to get up.[image] Consider a crisscross support sling designed specifically for a pregnant figure, which will help take the burden of your belly's weight off your lower back. Consider a crisscross support sling designed specifically for a pregnant figure, which will help take the burden of your belly's weight off your lower back.[image] No reaching for the stars-or the crackers on the top shelf. Use a low, stable step stool to get items from high places and you'll avoid additional strain. No reaching for the stars-or the crackers on the top shelf. Use a low, stable step stool to get items from high places and you'll avoid additional strain.[image] Alternate cold and heat to temporarily relieve sore back muscles. Use an ice pack for 15 minutes, followed by a heating pad for 15 minutes. Wrap both cold pack and heating pad in a towel or cloth. Alternate cold and heat to temporarily relieve sore back muscles. Use an ice pack for 15 minutes, followed by a heating pad for 15 minutes. Wrap both cold pack and heating pad in a towel or cloth.

Bend at the knees when you lift [image] Take a warm (but not hot) bath. Or turn the shower head to pulsating and enjoy the back massage. Take a warm (but not hot) bath. Or turn the shower head to pulsating and enjoy the back massage.[image] Rub your back the right way. Treat yourself to a therapeutic massage (with a massage therapist who knows you're pregnant and is trained in the art of prenatal massage). Rub your back the right way. Treat yourself to a therapeutic massage (with a massage therapist who knows you're pregnant and is trained in the art of prenatal massage).[image] Learn to relax. Many back problems are aggravated by stress. If you think yours might be, try some relaxation exercises when pain strikes. Also follow the suggestions beginning on Learn to relax. Many back problems are aggravated by stress. If you think yours might be, try some relaxation exercises when pain strikes. Also follow the suggestions beginning on page 141 page 141 for dealing with stress in your life. for dealing with stress in your life.[image] Do simple exercises that strengthen your abdominal muscles, such as the Dromedary Droop ( Do simple exercises that strengthen your abdominal muscles, such as the Dromedary Droop (page 222) and the Pelvic Tilt (page 224). Or sit on an exercise ball and rock back and forth (or lie back on it to ease back-and hip-discomfort). Join a pregnancy yoga or water gymnastics class, or consider water therapy if you can find a medically (and pregnancy) savvy water therapist.[image] If pain is significant, ask your practitioner about physical therapists or alternative medicine specialists (such as acupuncturists or those who specialize in biofeedback), who might be able to help. If pain is significant, ask your practitioner about physical therapists or alternative medicine specialists (such as acupuncturists or those who specialize in biofeedback), who might be able to help.

Abdominal Aches "What are those aches and pains I've been getting on the lower sides of my abdomen?"

What you're probably feeling is the pregnancy equivalent of growing pains: the stretching of muscles and ligaments supporting your enlarging uterus. Technically, it's known as round ligament pain (though when it's tugging at your sides, do you really care what the pros call it?), and most expectant moms experience it. But there's a wide variety of ways to experience it. The pain may be crampy, sharp and stabbing, or achy, and it may be more noticeable when you're getting up from bed or from a chair, or when you cough. It can be brief, or it may last for several hours. And it's completely normal. As long as it is occasional and fleeting, and there are no other symptoms accompanying it (such as fever, chills, bleeding, or lightheadedness), this kind of pain is absolutely nothing to be concerned about.

Sit comfortably Kicking up your feet (though not literally) and resting in a comfortable position should bring some relief. Of course, mention the pain-like all pains-to your practitioner at your next visit so you can be reassured that this is just another normal, if annoying, part of pregnancy.

The New Skin You're In If you haven't already noticed, pregnancy impacts just about every inch of your body-from head (that forgetfulness!) to toes (those expanding feet!) and everything in between (breasts, belly!). So it's not surprising that your skin is also showing the effects of pregnancy. Here are some changes you may expect when it comes to your expectant skin: Linea nigra. Sporting a zipper down the center of your burgeoning belly? Just as those pregnancy hormones caused the hyperpigmentation, or darkening, of the areolas, they are now responsible for the darkening of the linea alba, the white line you probably never noticed that runs between your belly button and your pubic area. During pregnancy, it's renamed the linea nigra, or black line, and may be more noticeable in dark-skinned women than in those who are fair-skinned. It usually starts to appear during the second trimester and most often will begin to fade a few months after delivery (though it may never go away entirely). Interested in a round of "guess-the-sex-of-my-baby"? According to an old wives' tale, if the linea nigra runs only up to the belly button, you're having a girl. If it runs past the navel up to the xiphoid process (near your ribs), it's a boy. Sporting a zipper down the center of your burgeoning belly? Just as those pregnancy hormones caused the hyperpigmentation, or darkening, of the areolas, they are now responsible for the darkening of the linea alba, the white line you probably never noticed that runs between your belly button and your pubic area. During pregnancy, it's renamed the linea nigra, or black line, and may be more noticeable in dark-skinned women than in those who are fair-skinned. It usually starts to appear during the second trimester and most often will begin to fade a few months after delivery (though it may never go away entirely). Interested in a round of "guess-the-sex-of-my-baby"? According to an old wives' tale, if the linea nigra runs only up to the belly button, you're having a girl. If it runs past the navel up to the xiphoid process (near your ribs), it's a boy.

Mask of pregnancy (chloasma). Around 50 to 75 percent of expectant mothers, particularly those with darker complexions, develop discolorations-in a masklike configuration or a confetti- like appearance-on foreheads, noses, and cheeks. The patches are dark in light-skinned women and light in dark-skinned women. Not a fan of the blotchy look? Never fear. Chloasma will fade within a few months after delivery. if it doesn't (or if you'd like to speed up its postpartum retreat), a dermatologist can prescribe a bleaching cream (if you aren't nursing) or recommend another treatment (such as a laser or a peel). Because those treatments are no-no's for now, bring on the concealer and foundation in the meantime (see Around 50 to 75 percent of expectant mothers, particularly those with darker complexions, develop discolorations-in a masklike configuration or a confetti- like appearance-on foreheads, noses, and cheeks. The patches are dark in light-skinned women and light in dark-skinned women. Not a fan of the blotchy look? Never fear. Chloasma will fade within a few months after delivery. if it doesn't (or if you'd like to speed up its postpartum retreat), a dermatologist can prescribe a bleaching cream (if you aren't nursing) or recommend another treatment (such as a laser or a peel). Because those treatments are no-no's for now, bring on the concealer and foundation in the meantime (see page 149 page 149).

Other skin hyperpigmentation. Many women also find that freckles and moles become darker and more noticeable and that darkening of the skin occurs in high-friction areas, such as between the thighs. All this hyperpigmentation should fade after delivery. Sun can intensify the discoloration, so use a sunscreen with an SPF of 15 or more on all exposed skin and avoid spending long hours in the sun (even with sunscreen on). A hat that completely shades your face and long sleeves to protect your arms (if you can take the heat) can also help. Many women also find that freckles and moles become darker and more noticeable and that darkening of the skin occurs in high-friction areas, such as between the thighs. All this hyperpigmentation should fade after delivery. Sun can intensify the discoloration, so use a sunscreen with an SPF of 15 or more on all exposed skin and avoid spending long hours in the sun (even with sunscreen on). A hat that completely shades your face and long sleeves to protect your arms (if you can take the heat) can also help.

Red palms and soles. It's your hormones at work again (plus an increase in blood flow), and this time they're causing red, itchy palms (and sometimes soles of the feet) in more than two thirds of white and one third of nonwhite pregnant women. There's no specific treatment, but some women find relief by soaking their hands and/or feet in cold water or applying an ice bag for a few minutes a couple of times a day. Steer clear of anything that heats up your hands and feet (such as taking hot baths, washing dishes, wearing wool gloves), because that can make the condition worse. Also, stay away from potential irritants, such as harsh soaps or scented lotions. The dishpan look will disappear soon after delivery. It's your hormones at work again (plus an increase in blood flow), and this time they're causing red, itchy palms (and sometimes soles of the feet) in more than two thirds of white and one third of nonwhite pregnant women. There's no specific treatment, but some women find relief by soaking their hands and/or feet in cold water or applying an ice bag for a few minutes a couple of times a day. Steer clear of anything that heats up your hands and feet (such as taking hot baths, washing dishes, wearing wool gloves), because that can make the condition worse. Also, stay away from potential irritants, such as harsh soaps or scented lotions. The dishpan look will disappear soon after delivery.

Bluish, blotchy legs. Due to stepped-up estrogen production, many expectant women experience this kind of transitory, mottled discoloration on their legs (and sometimes their arms) when they're chilly. It's harmless and will disappear postpartum. Due to stepped-up estrogen production, many expectant women experience this kind of transitory, mottled discoloration on their legs (and sometimes their arms) when they're chilly. It's harmless and will disappear postpartum.

Skin tags. A skin tag, which is essentially a tiny piece of excess skin, is another benign skin problem common in pregnant women and often found in high-friction areas, such as under the arms. Skin tags frequently develop in the second and third trimesters and may regress after delivery. If they don't, your physician can easily remove them. A skin tag, which is essentially a tiny piece of excess skin, is another benign skin problem common in pregnant women and often found in high-friction areas, such as under the arms. Skin tags frequently develop in the second and third trimesters and may regress after delivery. If they don't, your physician can easily remove them.

Heat rash. Though heat rashes are usually associated with babies, pregnant women get them, too. Caused by the combination of an already overheated pregnant body, dampness from excessive perspiration, and the friction of skin rubbing against itself or against clothing (as it tends to do when there's more skin to rub), heat rash can be irritating. It is most common in the crease between and beneath the breasts, in the crease where the bulge of the lower abdomen rubs against the top of the pubic area, and on the inner thighs. (The pregnancy beauty bonuses just keep on coming, don't they?) A cool, damp compress can take some of the heat out of your heat rash. Patting on some powder after your shower and trying to keep as cool as possible will help minimize discomfort and recurrence. A dab of calamine lotion can also be soothing and is safe to use, but before you apply any medicated lotions, check with your practitioner. If any rash or irritation lasts longer than a couple of days, ask your practitioner about next steps. Though heat rashes are usually associated with babies, pregnant women get them, too. Caused by the combination of an already overheated pregnant body, dampness from excessive perspiration, and the friction of skin rubbing against itself or against clothing (as it tends to do when there's more skin to rub), heat rash can be irritating. It is most common in the crease between and beneath the breasts, in the crease where the bulge of the lower abdomen rubs against the top of the pubic area, and on the inner thighs. (The pregnancy beauty bonuses just keep on coming, don't they?) A cool, damp compress can take some of the heat out of your heat rash. Patting on some powder after your shower and trying to keep as cool as possible will help minimize discomfort and recurrence. A dab of calamine lotion can also be soothing and is safe to use, but before you apply any medicated lotions, check with your practitioner. If any rash or irritation lasts longer than a couple of days, ask your practitioner about next steps.

Irritated skin rashes. Often, rashes are triggered by pregnancy-sensitive skin reacting to a product you've used prepregnancy without a reaction. Switching to a gentler product often relieves these contact rashes, but still do let your practitioner know about any persistent rash. Often, rashes are triggered by pregnancy-sensitive skin reacting to a product you've used prepregnancy without a reaction. Switching to a gentler product often relieves these contact rashes, but still do let your practitioner know about any persistent rash.

But wait, there's more. Believe it or not, there are a host of other skin changes you might experience. For information on stretch marks, see Believe it or not, there are a host of other skin changes you might experience. For information on stretch marks, see page 179 page 179; itchy pimples, see page 288 page 288; dry or oily skins, see pages 158 pages 15859; spider veins, see page 156 page 156.

Foot Growth "My shoes are all beginning to feel uncomfortably tight. Could my feet be growing, too?"

The belly isn't the only part of the pregnant body that's prone to expansion. If you're like many expectant women, you'll discover that your feet are growing, too. Good news if you're looking to revamp your entire shoe collection; not so good if you've just indulged in a pricey pair or two.

What causes your feet to go through a growth spurt? While some expansion can be attributed to the normal fluid retention and swelling of pregnancy (or to new fat in your feet if your weight gain has been substantial or quick), there's another reason, too. Relaxin, the pregnancy hormone that loosens the ligaments and joints around your pelvis so your baby can fit through, doesn't discriminate between the ligaments you'd want loosened up (like those pelvic ones) and those you'd rather it just leave alone (like those in your feet). The result: When the ligaments in the feet are loosened, the bones under them tend to spread slightly, resulting, for many women, in a half or whole shoe-size increase. Though the joints will tighten back up again after delivery, it's possible that your feet will be permanently larger.

In the meantime, try the tips for reducing excessive swelling (see page 286 page 286) if that seems to be your problem, and get a couple of pairs of shoes that fit you comfortably now and will meet your "growing" needs (so you won't end up barefoot and pregnant). When shoe shopping, put comfort before style-even if it's just this once. Look for shoes with heels that are no more than 2 inches high and have both nonskid soles and plenty of space for your feet to spread out (shop for them at the end of the day when your feet are the most swollen). The shoes should be made from a material that will allow your swollen, sweaty dogs to breathe (nothing synthetic).

Are your feet and legs achy, especially at the end of the day? Shoes and orthotic inserts specially designed to correct the distorted center of pregnancy gravity not only can make your feet more comfortable but can reduce back and leg pain as well. Getting off your feet periodically during the day can (obviously) help with swelling and pain, as can elevating (and periodically flexing) your feet when you get the chance. You can also try slipping on elasticized slippers while you're at home; wearing them for several hours a day may not make a great fashion statement, but it can ease fatigue and achiness.

Fast-Growing Hair and Nails "It seems to me that my hair and nails have never grown so fast before."

Though it may seem as if pregnancy hormones only team up to make you miserable during your nine months (constipation, heartburn, and nausea come to mind), those same hormones are actually responsible for a substantial pregnancy perk: nails that grow faster than you can manicure them and hair that grows before you can secure appointments with your stylist (and if you're really lucky, hair that is thicker and more lustrous). Those pregnancy hormones trigger a surge in circulation and a boost in metabolism that nourish hair and nail cells, making them healthier than ever before.

Of course, every perk has its price. That extra nourishment can, unfortunately, have less than happy effects, too: It can cause hair to grow in places you would rather it didn't (and probably didn't know it could, at least on a woman). Facial areas (lips, chin, and cheeks) are most commonly plagued with this pregnancy-induced hairiness, but arms, legs, chest, back, and belly can be affected, too. (To read about which hair removal treatments are safe during pregnancy, see page 145 page 145). And though your nails might be long, they can also turn dry and brittle.

Do keep in mind that these hair and nail changes are only temporary. Your good-hair-day run ends with delivery-when the normal daily hair loss that's suppressed during pregnancy (thus the thicker hair) resumes with a vengeance. And your nails will likely go back to their slower growth schedule postpartum, too (probably not such a bad thing-you'll want to keep your nails short anyway with a new baby around).

Vision "My eyesight seems to be getting worse since I got pregnant. And my contact lenses don't seem to fit anymore. Am I imagining it?"

Nope, you're not seeing things-that is, you're not seeing things as well as you were prepregnancy. The eyes are just another of the seemingly unrelated body parts that can fall prey to pregnancy hormones. Not only can your vision seem less sharp, but your contact lenses, if you wear them, may suddenly no longer feel comfortable. Eye dryness, which is caused by a hormone-induced decrease in tear production, may be at least partially to blame for irritation and discomfort. If that's not enough, fluid increases that change the eye lenses' shape can actually cause some pregnant women to become more near- or farsighted. Your vision should clear up and your eyes return to normal after delivery (so don't bother to get a new prescription unless the change is so pronounced that you really can't see well anymore).

Now isn't the time to consider corrective laser eye surgery. Though the procedure wouldn't harm the baby, it could overcorrect your vision and take longer to heal, possibly requiring a second corrective surgery later on (plus the eyedrops used aren't recommended for pregnant women). Ophthalmologists recommend avoiding the surgery during pregnancy, in the six months preconception, and for at least six months postpartum (and if you're nursing, six months postweaning).

Though a slight deterioration in visual acuity is not unusual in pregnancy, other symptoms do warrant a call to your practitioner. If you experience blurring or dimming vision or often see spots or floaters, or have double vision that persists for more than two or three hours, don't wait to see if it passes; call your practitioner at once. Briefly seeing spots after you have been standing for a while or when you get up suddenly from a sitting position is fairly common and nothing to worry about, though you should report it at your next visit.

Fetal Movement Patterns "I felt little movements every day last week, but I haven't felt anything at all today. What's wrong?"

Feeling your baby twist, wriggle, punch, kick, and hiccup is simply one of pregnancy's biggest thrills (it sure beats heartburn and puffy feet). There may be no better proof that a brand-new-and impressively energetic-life is developing within you. But fetal movements can also drive a mom-to-be to distraction with questions and doubts: Is my baby moving enough? Too much? Moving at all? One minute you're sure those were kicks you were feeling, the next you're second-guessing yourself (maybe it was just gas?). One day you feel your baby's twists and turns nonstop. The next day your little athlete seems to have been benched, and you barely feel a thing.

Not to worry. At this stage of pregnancy, concerns about your baby's movements-while understandable-are usually unnecessary. The frequency of noticeable movements at this point varies a great deal, and patterns of movement are erratic at best. Though your baby is almost certainly on the move much of the time, you probably won't be feeling it consistently until he or she is packing a more powerful punch. Some of those dance moves may be missed because of the fetal position (facing and kicking inward, for instance, instead of outward). Or because of your own activity-when you're walking or moving about a lot, your fetus may be rocked to sleep; or it may be awake, but you may be too busy to notice its movements. It's also possible that you're sleeping right through your baby's most active period; for many babies that's in the middle of the night. (Even at this stage, babies are most likely to act up when their moms are lying down.) One way to prompt fetal movement if you haven't noticed any all day is to lie down for an hour or two in the evening, preferably after a glass of milk, orange juice, or other snack. The combination of your inactivity and the jolt of food energy may be able to get your fetus going. If that doesn't work, try again in a few hours, but don't worry. Many moms-to-be find they don't notice movement for a day or two at a time, or even three or four days, this early on. If you're still worried, call your practitioner for reassurance.

After the 28th week, fetal movements become more consistent, and it's a good idea to get into the habit of checking on your baby's activity daily (see page 289 page 289).

Second-Trimester Ultrasound "I'm having a perfectly normal pregnancy, with no problems at all. But my practitioner is still recommending that I have an ultrasound this month. Is it really necessary?"

These days, it's pretty much routine for women in their second trimester to be scheduled for a level 2 ultrasound, no matter how normally their pregnancies seem to be proceeding. That's because practitioners have found that it's a great way to see how a baby is developing and to offer reassurance that everything is going exactly the way it should be. On the plus side for parents, it's fun to get a sneak peek at your baby-and to take home a souvenir photo to start the album with and to start bonding with. It can also give you the 4-1-1 on baby's sex (on a want-to-know basis, of course; see next question).

Even if you had a first-trimester (level 1) sonogram to confirm or date your pregnancy, or as part of a first- trimester screening test, the more detailed level 2 sonogram (also called an anatomy scan), typically performed between 18 and 22 weeks, gives your practitioner additional valuable information about what's going on in that belly of yours. For example, it can measure the size of your baby and check out all the major organs. It can determine the amount of amniotic fluid to make sure there's just the right amount, and evaluate the location of your placenta. In short, this second-trimester ultrasound-besides being fun to watch-will give you and your practitioner a clear picture (literally) of the overall health of your baby and your pregnancy.

If you're concerned about the upcoming picture show (and what those grainy images reveal), talk to your practitioner about what he or she is looking for. Chances are you'll come away enlightened (and relieved).

A Picture That Lasts a Lifetime Now that you've got your baby's first portrait, courtesy of your second-trimester ultrasound exam, you'll want to preserve it forever-right? To make sure that precious picture doesn't get damaged (or fade), scan it into your computer and save it on your hard drive or onto a CD. Or scan it into a photo website and have it printed out on acid-free paper with real photo ink. That way your memories won't fade with, well, your memory.

Baby's First Mall Portrait Want a womb with a view? Ultrasound is a window into the wonderful world of your womb, and to get a sneak peek into that world, you often don't have to go farther than your local mall. But is it safe to take that peek inside your tummy on the way to Sears?

The FDA hasn't yet established rules for these storefront prenatal photography studios, but it does warn against having ultrasounds for fun (instead of for medical reasons), since the three-dimensional imaging machines they use are much higher powered than the typical ultrasound machines at your doctor's office. What's more, many medical professionals fear that nervous moms-to-be will come away wrongly convinced there's something wrong with their babies, or, worse, that the less-trained wand wavers will miss real problems that a pro would detect.