CPR Melbourne: How to choose the right first aid course

Are you looking for a first aid course to meet the requirements for your volunteer work? The key is to find a CPPR course in Melbourne which is located near to your vicinity. This would make it easier for you to arrive for the course on time and prevent delays due to commute. Plus a course which is nearer is often a better choice for the teens and middle school children looking to learn CPR.

The following are a few things which you should consider when enrolling for CPR or first aid course in Melbourne.

 

Get to know if the course has an international accreditation

Make sure that the course you are attending has national accreditation. It should meet the standards which have been set up by the government. The institute which is supposed to offer the course should be recognized as well.  They should be the member of a registered training organization.

 

Does the course meet your requirements?

Make sure you know the name and number of the course which you are enrolling for. Then find out whether the course is comprising of skills and technique which fulfill your requirements. Take for example a teacher who specifically attends to toddlers. Their requirement would be a course which is specifically targeted towards first aid for children.

Make sure you know what people have to say about the course and the teachers

It’s always helpful to know more about the people who are teaching the course and also about the experience of previous students. This could help you analyze whether the course is the right one to attend to not. Get to know about the course y checking our reviews left by previous students. You don’t want to end up attending a class which bores the wit out of you. Attend a course which is interesting and actually helps you learn what you are aiming for.

 

Do they offer a flexible booking schedule?

You need to make sure that the course you plan to attend has a flexible schedule. If you are enrolling at certain time, you may find out that it’s not actually feasible for you. A course which is flexible allows you to choose other timing option.

 

Check out their training venue

It should be kept in mind that the training venue would have a major impact on the budget. Some venues tend to be a bit far from the actual parking space. You might need to walk a distance and even pay for the parking. Sometimes parking charges can be around $20to $30.

Also check out how many instructors are there for a certain number of students. The right ratio should be one teacher for every fifteen to twenty students. Anything more than that is something which would make it difficult for the students to benefit from the course.

You can gather some of the information through online research but you can also gather information by calling different CPR training institutes in Melbourne. CPR Melbourne by Emergency is a training centre that you can visit for more information regarding its courses.

 

Factors To Consider When Buying Retirement Homes In Melbourne

When you are young and working, it is easy for you to survive in any place that you want to live in since your age allows more accessible adaptation to new environments. However, as you advance in age, you will find it very difficult for you to have the same conditions. For instance, older people cannot survive in towns where there is so much noise or even in cold places since the weather will be unfavourable for them.  For this reason, you need to prepare for your old age when you are retiring as early as possible. Making for your old age involves finding the right retirement home for you and even your family if possible. However, many people in Melbourne find it very challenging for them when it comes to buying a retirement home, since they do not know the best criteria for them to use when picking the best retirement homes in Melbourne. Since there may be a higher number of people willing to buy retirement homes in Melbourne, but they are not in a position to know the things to consider, the article below will help them in buying their dream retirement homes. This is because the article discusses the factors that you should consider when choosing Melbourne leading retirement homes from OCAV.

The location

When you want to purchase retirement homes in Melbourne, you need to be very careful when it comes to selecting the location of the house. Ensure that you find out whether the retirement homes in Melbourne are in a place that you can easily access or not. Apart from accessing the retirement homes in Melbourne, you should ensure that you buy your retirement home in an area that is not far from your relatives and friends so that in case of anything you can have people at your disposal to help you. The location you choose should also have the required facilities and amenities that you will need. For instance, there should be hospitals, shops, and even a place you can go for worship and prayers.

The mode of transport

The second thing that you need to check on is the mode of transport that is used in the place where you want to buy a retirement home in Melbourne. Ensure that even if you are too sick to drive, you can catch a bus to the hospital. The roads should also be in good condition since you need to be comfortable as you are travelling in either private or public means.

Security

Most people take advantage of the old since they are not strong enough to pick fights when they break into their homes. For this reason, before you buy a retirement home in Melbourne ensure that you find out whether the area is safe or not. Avoid buying retirement homes in Melbourne in places you feel insecure.

Maintenance level

The older people will jot strength to keep on mopping their rooms, and hence you need to determine whether the retirement home you are purchasing in Melbourne is more comfortable to maintain or not. Avoid buying a house that requires a high level of maintenance.

 

Affordability

As you retire,  you will not have the ability to earn the vast amounts of money that you used to when you are young. For this reason, when you are buying a retirement home in Melbourne, ensure that the retirement homes in Melbourne are affordable. Do not spend too much money on the purchase of the retirement home. Ensure that you have some savings to use when you are not earning.

 

 

Advantages of Bulk Billing Medical Centers Rockhampton

Doctors who enable their patients to seek alternate payment options are a great choice. This is because when anyone is suffering from a medical condition they are already quite stressed. If you add the extra worry of having to pay exorbitant sums of cash out of their pocket for treatments, it can be a real deal breaker.

Often enough people cancel medical appointments simply because they might not be able to pay the doctor fee. The same goes for delaying medical tests and reports because the patient might not be able to afford it at the moment. However, there is a solution to all this. Seeking medical help at bulk billing medical centers is the best way to go about it.

The major advantages of visiting bulk billing medical centers is that you get to have the best treatment without having to worry about paying immediate cash. You know the insurance company is going to handle that for you.

 

Bulk billing doctors re those who treat patients through different health insurance in a variety of places. The process is not new and is decades old. It continues to be of benefits to patients who might be on pension or who may have some other reasons of not being able to pay their medical bills.

There are many doctors who come under the insurance coverage and are known to treat a variety of conditions. Even those conditions which might require specialist care. The major advantages of such a system is that it takes the worry off the patient’s shoulders. They are only focused on receiving treatment and don’t really have to worry about their medical bills.

Another advantage of this method is that it’s not a time consuming process. The patient gets a discounted medical bill after filling a form. This is a form which doesn’t take a long time to fill.

Doctors who bulk bill patients have the patient’s best interest at heart. They make sure that they charge what is fair and not more then what they should. Bulk billing doctors offer appointments which can be taken through the internet. There are quite a large number of people who avail the facilities offered by bulk billing medical centers. This is a cost effective and timely solution for a number of people undergoing various medical conditions.

Bulk billing benefits under Medicare include the following:

  • The doctors or specialists consultation fee
  • Any tests or examinations which have been ordered by the doctor
  • Most of the surgical procedures suggested by your surgeon
  • Various eye exams carried out by optometrists

Are there bulk billing medical centres in Rockhampton? Sure there are, and you will find them if you search on the internet. Once you have found the medical centers, make sure to book an appointment early on. Also if at any time you may want to cancel the appointment, make sure you let them know beforehand. This would allow them to allot the time to someone else. Although there are medical centers which might take in walk in appointments, it’s always good to have a prior appointment.

 

Bulging disc in the lower back

Sometimes called a protruding, ruptured or bulging disc, the herniated disc condition is an issue that can happen anywhere in the spine. Pain in the lower back is commonly caused by a bulging disc. Sciatica or leg pain is also caused by a bulging disc.

At some point in their lives, around 60% to 80% of people will experience pain in the lower back. Some of these people with a herniated disc will suffer from leg and back pain.

 

Risk Factors

 

The risk of acquiring a herniated disc is increased by several factors, to include:

Smoking

Rapid degeneration happens to the disc caused by the reduced oxygen supply brought by smoking.

Straining of the spine caused by repetitive activities

There are a lot of physically demanding jobs. Some require repetitive twisting, lifting, bending or pulling. One way to help protect your back is to use safe movement and lifting techniques.

Sedentary Lifestyle

A herniated disc is one of the medical conditions that can be prevented with regular exercise.

Gender

A herniated disc is likely to affect men aged 20 and 50.

Driving for long stretches

Driving for long stretches means remaining seated for long periods. Prolonged seating and the vibration caused by the engine of the vehicle puts extra pressure on your spine.

Weight

The discs of the lower back are subjected to more stress when a person is overweight.

Incorrect Lifting

Lifting heavy objects using your back instead of your legs can cause a herniated disc. Your back also becomes vulnerable when you twist as you lift. One way to protect your spine is to lift with the legs and not the back.

 

Bulging Disc Symptoms

 

The first symptom of a herniated disc is a pain in the lower back. This pain may improve after a few days. Other bulging disc symptoms could include:

  • Loss of bowel or bladder control. Though extremely rare, being affected this way indicates a more serious medical condition called equina syndrome. The compression of the spinal’s nerve roots is the chief cause for this condition. Immediate medical attention is required.
  • Sciatica is a shooting or sharp pain down the back of one leg radiating upward to the buttock. Pressure on the nerve of the spine causes this condition.
  • Tingling or a numbing sensation in the foot and/or leg
  • Weakness in the foot and/or leg

 

Bulging Disc Treatment

 

For most people, a period of several days and weeks will usually reduce the pain felt in the lower back. By 3 to 4 months, most of these people become symptom-free. However, there are people that still experience pain episodes.

The common treatment applied to a herniated disc is nonsurgical, to include:

Bed rest

Leg and back pain is usually relieved with a day to 2 days of bed rest. However, staying off your feet for longer periods is not recommended either. Try to do the following activities when you’re up on your feet:

  • Don’t sit for long periods
  • Controlled and slow physical activity only especially lifting and bending forward

NSAIDs

Pain can be helped by medications such as naproxen or ibuprofen.

Specific Exercises

Strengthening the abdominal muscles and lower back are helped by some specific exercises recommended by a physiotherapist.

 

The disc has a 5% to 10% chance of becoming herniated despite undergoing nonsurgical or surgical treatment. It has been seen that opting for early surgery ensures more improvement in function and pain. An orthopedic surgeon will help you with the treatment for a bulging disc.

 

 

 

Hospital Medical Equipment Suppliers

Cost

The price of medical supplies has been acknowledged as one of the significant expenses in a lot of hospital’s budgets. Managing and maintaining a medical institution’s chain of supply is a tremendously multifaceted task. Therefore it can be said that cutting the cost of supplies is an urgency for administrators of various healthcare organisations.

The increase of monetary pressures has caused the hospitals, who are in need of these medical equipment supplies, to be extremely cautious while making these purchases. They need to be cautious in order to ensure that they are making the decisions wisely and carefully.  During this deciding process, hospitals need to consider their supply needs and wants, and in particular, they need to be able to identify essential requirements, appraise products, and arrange for a cautious introduction and funding for products. Hospitals can acquire these supplies through well-established Medical Suppliers, or they can consult directly with medical supplying wholesalers or distributors.

 

Where to buy Medical Equipment?

Manufacturers of medical equipment and supplies have become more predominant online. Not only are a wide majority of these medical suppliers constructing various web content (websites) that market the features of products, a long list of benefits of using their products, and images of said products, but they are also providing comprehensive specifications of their products as well. Some retail stores also sell various and reputable medical supplies.

These are just a few ways to obtain reliable medical supplies and equipment. By choosing one or more of these methods of purchase the medical supplies will land in the capable hands of the professionals who can utilise them accordingly.

 

Commonly bought medical supplies for Hospitals             

In the hospital, it is pretty much customary to find patients who need medicine or fluids oozed into their bloodstream through the use of an I.V ( intravenous ) bag, needle and tube and a device for securement.

 

This technique is so common that in some cases a hospital supply unit might even assemble their own IV Start Kits, some of which have been doing so for decades now.  Medical suppliers have been selling their own IV start kits which come pre-packaged for a while now too. These kits are used for the method of commencing the IV in the actual patient.

 

A few common provisions within this kit would include:

 

  • Alcohol pads etc
  • Pre swap Ampule (which gives steps toward preventing infection further),
  • Securement device
  • Trays for dressing
  • Catheter Insertion

Like with most IV Start Kits, the pre-packaged product is sold with all the necessities that a nurse would need to make modifications/changes to the dressing. Carrying out this procedure is vital and very thorough work since there is a risk of infection.

There procedure kits that would contain medical supplies that are used routinely in multiple procedures.

 

Some examples would be:

  • Nosebleeds – These are usually caused when the air is heavily dry.
  • Incisions and then the inevitable drainage – A procedure often used to remove the pus.
  • Insertion/placement of chest tubes

 

Some supplies in this kit would include:

  • Gloves (suitable for general and professional use)
  • Compartment tray (heavy-duty quality)
  • Cotton balls and swabs (ready to use)
  • Gauze (a thin, reliable fabric)
  • Other tools such as scissors etc
  • Tissue adhesives
  • Stitches for wounds

There is such a vast variety of medical equipment readily available to be delivered to hospitals, but the safest bet for choosing such supplies would have to be:

  • identifying a legit and reliable source for the medical supplies
  • ensuring that funds are available to purchase the supplies needed
  • ensure your staff is trained appropriately to be responsible while using the equipment

These are just a few factors to keep in mind when looking for hospital equipment supplier.

 

 

Perth Chiropractor- Management of back and neck pain

A Perth chiropractor can help people suffering from back and neck pain. They make use of a hands on therapy which they call manual adjustment of the spine. According to a chiropractor, most of the problems in the spinal region are a result of subluxations.  When a chiropractor makes spinal adjustments, it helps get rid of the subluxations. If you are considering visiting a Perth Chiropractor, keep the following points in mind.

  • Chiropractors generally treat musculoskeletal conditions. People who suffer from joint pain, bone pain can benefit from chiropractic care. Along with these chiropractors also help deal with issues pertaining to muscles, cartilage and tendons.
  • Research has proved that chiropractic care is just as effective as treating lower back pain as medications. When used in conjunction with medical care, chiropractic care can actually work wonders.
  • If you have been considering chiropractic care, it’s necessary that you let your medical physician know about it. They would be able to advise you whether you should go for a chiropractic appointment or not. It’s necessary to ensure all aspects of your health care are working in harmony.
  • Chiropractic care is a holistic method of treatment. It’s a form of alternative medication. It differs from the conventional medical approach. This is because a chiropractor would often lie to know the root cause of a pain instead of just treating the symptoms. This is also one reason why chiropractic care is more effective in the long run.

  • According to chiropractic belief the body has an ability which helps to heal itself. Good spinal health means a healthy body. This is because spinal health is closely associated with all other functions in the body. A healthy spine means a healthy body. Ask a Perth based chiropractor to make sure that the spine is aligned in the right manner so that all other parts of the body function properly.
  • Research shows that almost 40% of the people visiting a chiropractor have a complaint of back pain. It was also discovered that each of those people noted a marked improvement in the pain. While some reported the pain abated over long term.
  • About one quarter of the population has suffered from lower back pain at some point in their life. It is one of the most common reason why people seek chiropractic care. Pain which doesn’t abate despite repeated medical treatment should be referred to a chiropractor. Sometimes alternative form of medication works much better. A chiropractor not only makes spinal adjustments but also advises people on switching to a healthier life style.
  • While chiropractic care is quite effective for management of back pain, it should be kept in mind that the treatment may be long and slow. While marked improvement is seen but only after ten to twelve sessions. Also once the pain is healed it is still advisable to pay occasional visit to the Perth chiropractor. Doing so would ensure the proper alignment of the spine and reduced incidences of the pain from recurring.

 

Counselling Services in Gold Coast

Quality counseling requires a safe, relaxing, and peaceful space for people to feel comfortable and relaxed to discuss many of the issues they are experiencing. At Gold Coast Counselling services, they strive to create a safe, supportive and relaxing environment for clients to feel comfortable to express themselves freely without fear of judgment. It is important to them that their clients feel listened to and understood. It is therefore essential that you find a counselor who makes you feel comfortable, relaxed and supported. One who is genuine and compassionate and who understands the issues with which you are facing. In case you are looking to find counseling services in Gold Coast it is important that they are specialized.

A quality counselor is a therapist who uses evidence combined with a heightened intuition to efficiently identify the cause of the issue with which you are facing. They are also skilled in communicating and articulating ideas outside your awareness to you in a way that doesn’t make you feel threatened or judged. They are also experienced in communicating and articulating ideas outside your perception to you in a way that doesn’t make you feel threatened or judged. They are then able to recommend the best treatment plan that suits your individual needs and which will lead you to the most successful and satisfying outcome.

They have all struggled to find the answer to problems at various times in our lives. The fast-paced lifestyle of today’s society can take its toll on people’s mental, emotional and physical health, and one can easily lose touch with that deeper connection to their best selves. Their emotional and mental well-being can sometimes be pushed to the wayside in an attempt to keep up with the demands placed on us from work, family and other responsibilities. But what’s important to remember, is that their mental health and emotional well-being is vital for enabling them to meet those demands.

Sometimes it can be challenging to identify the underlying root cause of the issue you are facing, especially if you’ve been living with the symptoms for a long time. An effective therapist will see the symptoms as a clue to a deeper underlying cause such as a dysfunctional thought pattern or belief that you are holding onto about yourself. They are passionate about helping people to understand how the experiences in their lives have shaped one’s beliefs and perceptions and how this influences the way they relate to the world around them. Addressing the cause is the key to creating permanent and long-lasting change.

Through the process of reflective listening, they can help clients reveal the answers from within themselves to help bring problems into perspective, making them seem more manageable and easier to cope with. They aim to foster and nurture the client’s own strengths and abilities, supporting them to feel confident, empowered and more in control of their lives. When a person feels supported, cared for and understood, they can naturally find the solutions themselves and as a result, build resilience.

At Gold Coast counselling services they are there to help clients make the necessary changes and transitions within their journey of growth and development, as comfortable as possible. They are dedicated to helping people find more positive, creative, and practical ways to enhance their lifestyle and challenge self-defeating beliefs and behaviours. Make an appointment today, and discover a new you.

 

Finding a Mental Health Clinic in Gold Coast

Are you looking for a mental health clinic in Gold Coast? In order to get the right treatment it is necessary to go to the right psychiatrist. If you or anyone you know is suffering from mental trauma, depression or anxiety, seeking help at a mental health clinic can help solve the problem.

Keep the following things in mind when seeking help at a mental health clinic.

  • When seeking a mental health clinic in Gold Coast get to know what kind of services do they offer on an outpatient basis?
  • If it a private clinic or one which is run by community services or the government. The kind of services you get in each might differ. Also a privately run clinic would charge you more fee then one run by the community or the government.
  • A clinic compromises of both therapists as well as psychiatrists. After an initial first consultation you might be referred to either or maybe if you need to see both you would be given an appointment for the exact help that you need.
  • Also a clinic would compromise of psychiatrists or therapists who specialise in a certain treatment method. If you have already been referred for a particular therapy you need to find a clinic where you can get the right kind of help. Make sure you have a referral to get immediate help.

While checking into a clinic might not seem like a big deal, the following tips would help you find a clinic immediately.

  • You can start by contacting the local Gold Coast mental health facilities.
  • A talk with the family physician would be helpful as well. If they find you need psychiatric help, they would refer you to the right therapist.
  • Regional health agencies can be a good source of help as well.
  • Also check with the local search engines to see any mental health clinics registered in Gold Coast

There are times when a person might need to be referred to a psychiatrist immediately if you fear that someone you know might be thinking about attempting suicide make sure you call the local helpline to get the right guidance and what you can do to keep that person safe.

Depression I a severe condition which should be left unchecked or untreated. If you find someone in your circle who is going through abrupt mood swings or who is talking about taking their own life, never ignore these warning signs. Your timely intervention could actually help save a life.

Finding the right mental health clinic in Gold Coast is easy when you keep all of the above information in mind. Choose a therapist with whom you feel comfortable. Keep in mind that you would be sharing your thoughts and feelings with a psychiatrist. If you feel you are comfortable with them, go ahead and book another appointment. You have the complete right to choose whom you would like to go to for help.

Tips for Buying Quality Hair Extensions

Are you looking for hair extensions in Parramatta? Hair extensions can add a certain beauty to otherwise short and wispy hair. You can completely change the way you look by adding a few hair extensions. Not only these are a glamorous addition to your everyday look but can actually be great for preventing hair damage. For example if you like to add some streaks to your hair, you could do this by simple putting in some colourful extensions instead of having to go about and get your hair dyed.

So how do you buy good quality hair extensions? Simple, just take a look at the following tips to help you find the best air extensions.

Tips for buying quality hair extensions

  • Check out the different hair types which make a hair extension. The highest quality hair extensions are Remy hair extensions. The reasons being that the hair in these extensions is natural sourced and all cuticles in the hair lie in the same direction. These are the qualities which make the extensions look as natural as possible and doesn’t even give the look of having had any extensions put in the hair.
  • The best thing about good quality extensions is that these can be styled in different ways because they actually resemble your own hair. Extensions should add to the beauty of your hair making it look as natural as possible. The real reason is to add length and thickness to hair and make it look natural.
  • There is also an option of buying synthetic hair extensions. However these tend to be not as high quality. The shine is normally due to the covering of silicone. In the long run the shine tends to lessen when exposed to a great deal of heat from the iron or a straightener.
  • Also take a look at the wefts in the hair extensions. Good quality wefts means high quality hair extensions in Parramatta. The weft should be sewn to one of the higher strands in the extensions. None of the strands should be sticking out from the sides.
  • Check out for shedding. High quality extensions won’t shed over a period of time but would remain intact. In order to check for shedding simply run your fingers through the hair and check if some of it comes into your hands or not.
  • The extensions should have the same thickness from top to bottom. Hold a weft up into the light to check for any gaps. A weft with plenty of gaps suggest the extensions being low quality.
  • Don’t forget to check the clips of the extensions as well. High quality clips make it easier to put in and take off the hair extensions. Plus these clips can prevent hair tangling and you wouldn’t find attaching or detaching a major problem.
  • Also the length of all the hair in the extensions should be the same.

Keeping all of the above mentioned things in mind would help you find the best hair extensions in Parramatta.

Prevent back pain during pregnancy

Lower back pain is common from the twelfth week of pregnancy, with the body’s center of gravity moving, affecting balance and posture.
Prevent back pain during pregnancy

During the first months of pregnancy, while your belly is not too bulky, you can practice exercises designed to stretch and strengthen the muscles of your back and your column , which will improve your posture and prevent the pain of back later in pregnancy.

On the other hand, when your belly has gained volume and weight, the exercises for the lower back are no longer appropriate. You will not be able to lie on your stomach any more and, starting in the fourth month, you will have to avoid lying on your back, which could put too much pressure on your blood vessels and restrict the blood supply to your body. heart and baby.

During this time, do the following exercises to strengthen your lower back and prevent back pain.

Rotation in sitting position

The rotational movement helps maintain the flexibility of the spine and alleviate muscle tension in the upper back, neck and shoulders.

  1. Sitting on a cushion on the floor, legs crossed without tension, keep your back straight. To support your legs, you can put a cushion under each of your knees.
  2. The column is straight, turn the top of your torso to the left. Put your right hand on your left thigh a little higher than your knee, and your left hand on the floor just behind you. Count to five before resuming the starting position. Do the same thing on the other side. Repeat this series 5 to 10 times.

Back flexion

This exercise is intended to increase flexibility in the lower back, which can help relieve back pain in the last months of pregnancy. If you have carpal tunnel syndrome and the hand position is uncomfortable, rely on the joints rather than the palms.

  1. Put on all fours, hands flat on the floor and knees slightly apart. Keep the neck in alignment with the spine and the back straight.
  2. Bring your head towards the chest, tighten the muscles of the buttocks and tilt your pelvis so as to arch your back slightly. Count to five and release the back. Repeat 5 to 10 times.

Back stretching

This exercise stretches the lower back and buttocks. Increase the distance between your knees as your belly grows.

  1. Get on all fours, hands right in front of your head. If necessary, support your belly with a cushion.
  2. With your hands still on the ground, bring your buttocks back on your heels. Slightly slide your hands forward to further stretch your back. Count to five and return to the starting position. Repeat 5 to 10 times.

Caution is needed

When exercising during pregnancy, it is important to keep in mind the following points:

  • Do warm up exercises before exercise and recovery afterwards. These two steps are essential to avoid injuries, which are more prone to pregnant women.

Drink a lot of liquids . During pregnancy, body temperature is higher and, as a result, the risk of dehydration increases. Drink at least two liters of water a day, plus when you exercise. Take a few sips every fifteen minutes.

  • Beginning at the 13th week, avoid lying on your back , which could interfere with the circulation, your uterus exerting pressure on the blood vessels.
  • Avoid stretches vigorous . Relaxin, a hormone that facilitates delivery, relaxes ligaments and softens joints, increasing the risk of injury. Do each of your stretches smoothly and limit the extent of your extensions.
  • Ask your doctor or midwife to suggest exercises appropriate to your condition.
  • Know how to stop : if you feel dizzy or short of breath, stop exercising immediately. If you are bleeding, have pain or contractions, see a doctor as soon as possible.

3 pregnancy tips for a first baby

It is said that when a woman is expecting a baby, she has to eat for two. Yet the actual proportion is 1.2 – that’s 300 more calories a day. To keep your baby healthy, avoid artificial sweeteners, large fish (because of the concentration of mercury in their flesh), raw sprouts, most soft cheeses, and bleeding meat, to prevent food poisoning that can lead to miscarriage. During pregnancy, 7% of women have gestational diabetes; so it’s good to eat whole grains and fruits, both high in fiber. Eat a wide variety of foods because they will bring you a variety of nutrients. Your baby’s brain needsomega-3 fatty acids : try sardines, herring and mackerel. If you’re disgusted with fish during your pregnancy, add lemon-scented fish oil by molecular distillation to your smoothies and salads – you’ll enjoy the health benefits of fish without the taste! (By contrast, avoid cod liver oil for the first three months, because it is rich in vitamin A and retinol, which can be dangerous for the baby.)

Certified nutritionist in Toronto, Julie Daniluk co-hosts the Healthy Gourmet cooking reality show on the Oprah Winfrey television network. She is the author of a book on foods that calm inflammation: Meals That Heal Inflammation .

Exercise, but in moderation

Exercise, but in moderation

Amanda Vogel, Fitness Instructor

Most women can exercise during pregnancy without any complications. Always check with your doctor or midwife. You can usually continue to exercise moderately unless you are in pain or do not feel well, but avoid contact sports and high-risk activities. The goal is to maintain your fitness, not to increase it; however, if you did not exercise before pregnancy, you can start doing it right now. Start with 15 minutes of continuous activity, such as walking or swimming, three times per week. Then go to 30 minutes four times a week. Add some light resistance training to prepare for the demands of motherhood, such as carrying a baby who is gaining weight or carrying it in the car seat. Know that elastin, a hormone released during pregnancy, makes the joints less stable and more fragile. Stop exercising on your back after 16 weeks: this can reduce blood flow to the heart and cause dizziness. That’s why you need to adjust your abdominal exercises by standing, on all fours or on an incline.

Amanda Vogel has a master’s degree in human kinetics. She lives in Vancouver where she is a certified fitness instructor. She is also the author of many books, including Baby Boot Camp: The New Mom’s 9-Minute Fitness Solution .

Every medical situation is unique. Ask your doctor for advice on what is right for you.