The most important symptoms of high blood pressure in pregnant women and how to treat it

 High blood pressure in pregnant women is a condition that may damage the mother's kidneys, and it can also cause premature birth! Therefore, it is important to monitor blood pressure before, during and after pregnancy

What is high blood pressure for pregnant women

According to the NHS, there are three levels of high blood pressure. It is considered moderate if it is between 140/90 and 149/99 mmHg, and this condition does not require treatment. It is average if it reaches between 150/100 and 159/109 mm Hg. Then it becomes severe if its rate becomes 160/110 mmHg or higher.

However, in pregnant women, blood pressure greater than or equal to 140/90 mm Hg is considered high blood pressure and a serious concern for some women.

High blood pressure in pregnant women puts the mother and her baby at risk of problems during pregnancy, during childbirth, and after it. High blood pressure occurs in 1 in 12 to 17 pregnant women between the ages of 20 and 44, according to the Centers for Disease Control and Prevention.

Symptoms of high blood pressure in pregnant women

A group of pregnant women show symptoms of gestational hypertension, but others may not show symptoms. Especially in pre-eclampsia (pre-eclampsia). Therefore, it is important to ensure medical follow-up even without symptoms.

Possible symptoms may include: swelling of the face and hands, headache, blurred vision or seeing spots, pain in the upper right abdomen, difficulty breathing, nausea and/or vomiting, decreased urine output. In addition to easy bleeding or bruising, severe fatigue, and liver failure.

Causes of high blood pressure in pregnant women

There are a number of causes of high blood pressure in pregnant women, including weight gain, age over 35 years, inactivity and lack of physical activity, a family history associated with high blood pressure during pregnancy, the mother’s diabetes, smoking, and drinking alcohol.

Pregnancy for the first time may also be a risk factor for high blood pressure, with this possibility decreasing in subsequent pregnancies.

Pregnancy with twins also increases the chance of high blood pressure, because the woman's body has to work harder to nourish more than one child.

Types of high blood pressure in pregnant women

Whether you had high blood pressure before pregnancy or not, you are at risk of developing high blood pressure during or after pregnancy. The following are the types of high blood pressure in pregnant women:

 Preeclampsia

It is a type of high blood pressure disorder during pregnancy. It comes as a combination of high blood pressure and other symptoms such as high levels of protein in the urine. It may lead to complications such as coma, a condition known as preeclampsia.

. Gestational hypertension during pregnancy

That is, when blood pressure rises to 140/90 during pregnancy, exactly after the 20th week of pregnancy or as delivery approaches. In many cases, it is not considered harmful to the health of the mother or the fetus, and it disappears within 12 weeks after birth.

 Sudden rise in blood pressure

A medical emergency in which the blood pressure is more than 160/110 mm Hg, which can occur during pregnancy or after childbirth.

 HELLP syndrome

They appear during the second half of pregnancy. It is a severe complication of pre-eclampsia, in the form of hemolysis, a deficiency of platelets, in addition to an increase in liver enzymes.

how much folic acid during pregnancy and what are the benefits of folic acid before pregnancy?

 Folic acid is a component of vitamin B found in foods as well as nutritional supplements

The best food sources of folic acids are fortified cereals, citrus fruits, dark green vegetables, bread and rice

Benefits of folic acid before pregnancy

1. Prevents neural tube defects 

Taking folic acid helps in the neural development of the fetus which later grows into the spinal cord and brain of the baby. Folic acid also prevents birth defects before pregnancy or in the first days of pregnancy during the formation of the central nervous system.

2. Red blood cell production

Folic acid does not only benefit the baby during pregnancy; It also plays a vital role in the overall health of the mother. The formation of red blood cells and a deficiency of folic acid may lead to anemia. Eating sufficient amounts of folic acid before and during pregnancy helps reduce the risk of anemia.

3. Support fetal growth

4. Prevention of congenital heart defects

5. Enhancing the chances of pregnancy

Does folic acid help with pregnancy?

It is possible that one of the most important reasons for not getting pregnant is the presence of fertility problems in men. Folic acid helps treat some fertility problems in men, as it provides the following benefits:

Increases the fertility rate in men.

Strengthens sperm.

Protects sperm from abnormalities and deformities.

Increases sexual ability in men.

Benefits of folic acid for women during pregnancy

• It prevents the fetus from suffering from malformations, such as: neural tube or spinal cord defects

• It prevents the fetus from developing anemia, or what is called anemia.

• It protects the fetus from birth defects, such as cleft lip, or low fetal weight.

• Protects against premature birth and miscarriage.

• Reduces the risk of preeclampsia

The effect of women's psychological state on delayed pregnancy

 Human health is affected by psychological factors. As physical and psychological health are closely linked to each other, the feeling of joy is reflected in health and gives the body energy and activity that makes it able to perform the tasks required of it. The opposite happens if a person is exposed to a setback that makes him sad and depressed. Studies have shown that stress, anxiety, and sadness can have A role in high blood pressure and thus affect the psychological state, of pregnancy and childbirth.

Psychological state and its effect on delayed pregnancy

Therefore, it is recommended that the woman follow up on this matter with her doctor to find out the reason for the delay in pregnancy, by undergoing tests and pictures that confirm whether there is a real problem behind it.

The couple is surprised by the delay in pregnancy after marriage for long periods, despite performing various types of medical examinations and ensuring that there are no health problems that may hinder pregnancy and childbirth. Analysis of the relationship between sadness and delayed pregnancy

It is natural for physical health to be affected by psychological factors. Feeling happy and maintaining positivity reflects on the health of the body and gives it energy that makes it able to perform the tasks required of it, and the opposite happens in the case of constant feelings of sadness and tension.

  Stress, anxiety, and sadness can play a role in high blood pressure and thus affect psychological well-being, pregnancy, and childbirth.

It is known that a woman's body needs regular hormones in order for pregnancy to occur successfully, and this requires her to avoid stress and exhaustion in order to prepare the body for pregnancy.

  This is because a bad psychological state results in a decrease in the level of many hormones, such as dopamine, which is the happiness hormone, and this hormonal imbalance may prevent pregnancy and lead to its delay.

A study on the impact of psychological stress

A scientific study showed that a high level of psychological stress in physically healthy women may lead to delayed pregnancy. Scientists at the University of Oxford measured stress hormones in women who want to have children, and they found that those most exposed to psychological pressure and stress had a lower chance of getting pregnant.

Relaxation may help... The research supervisors examined the cases of 274 healthy women between the ages of 18 and 40 who were planning to become pregnant, and they found that factors such as age, smoking, obesity, and alcohol also have an impact on the success of the pregnancy, in addition to the effect of psychological stress.

It has been proven that women who have a high level of adrenaline - an enzyme in saliva that indicates stress, which should not be high to enhance fertility and prevent delayed pregnancy - their chances of conceiving are reduced by 12 percent during the fertile days in a given month.

Suggestions for treating a tense psychological state

It is suggested to reduce stress and psychological disorders and enhance the chances of childbearing, by practicing some simple relaxation exercises such as meditation, yoga, and walking for 20 minutes daily. Which may increase the chances of pregnancy

The relationship between levels of stress, sadness, and lack of chances of procreation may be summarized by the fact that psychological and mental stress can cause infertility in some cases, and this is medically defined as not getting pregnant within 12 months of trying.

The evidence is that 12% of all married people do not have the ability to have children, meaning approximately one in every 8 married people.

Figures indicate that 30% to 40% of them have psychological causes, anxiety, or nervous stress. The reason for their inability to conceive

Calmness, harmony, and reconciliation are recommended between spouses, which reflects comfort and psychological stability that prevents disturbances affecting the pregnancy

Then there is the ability to have children, for some people the feeling of not having children is similar to being told that they have cancer

Psychological stress affects a woman's menstrual habits from the beginning. Since the brain does not secrete the hormone that makes the ovaries produce an egg every month

What is the effect of the psychological state of the breastfeeding woman on milk production?

 There is no doubt that the effort that a breastfeeding mother makes to care for her infant may bring her to a degree of anxiety and stress, and this naturally reflects on the psychological state of the breastfeeding woman, which negatively affects the milk-generating hormone “exothosomin”. Its quantity decreases, which makes the newborn cry.

The effect of the psychological state of the breastfeeding mother on the infant

The psychological health of a breastfeeding mother has a positive or negative impact on her newborn, as this is linked to the pituitary gland in the brain, which includes all of the body’s hormones.

The mother’s poor psychological state causes colic and bloating in the infant’s stomach, due to changing the natural properties of the milk, which makes it poorly absorbed and causes tension in the intestines. Also, the state of stress and anxiety of the breastfeeding mother negatively affects the milk production hormone and reduces its quantity, making the newborn insatiable to milk. His mother's milk.    

Results of studies on milk production

Studies have found that if a mother continues to breastfeed her child, the psychological state cannot completely stop milk production, but it affects its quantity.

Studies have also proven that breastfeeding an infant plays a positive role in improving the mother’s psychological state and helping her overcome difficult times.

The hormone oxytocin, which the body secretes into the blood during breastfeeding, has calming effects and the ability to improve the psychological state of the mother.

If the mother’s psychological state improves, the flow of milk will resume normally, so we advise mothers to continue breastfeeding, even if they notice a decrease in its quantity.

Because a baby’s sucking on his mother’s breast while breastfeeding is considered a natural stimulus for milk production, there is no need to worry about milk production stopping completely.

Immunity and the effect of music on breastfeeding mothers

Scientifically, a breastfeeding woman experiencing a bad psychological state increases the secretion of a hormone that weakens immunity, making it easier for the newborn to receive diseases. Studies have also proven that listening to what the breastfeeding woman likes soothing music, or even just relaxing, will reflect positively on her and the newborn. And it translates This results in a feeling of psychological comfort and calming of the nerves...which increases milk production...as there is peace of mind, peace of mind, and relaxation of the muscles.

Ways to calm the mother's psyche

• It includes many methods used to calm the soul and get rid of negative energy
• Walking helps get rid of negative energy.
• Drinking water, as dehydration negatively affects the psychological state of the body.
• Exposure to the sun and deep breathing help in getting a greater amount of oxygen to the blood and thus feeling comfortable
• Attempts to produce milk
• Early initiation of breastfeeding, within the first hour of birth.
• Breastfeeding on demand...that is, whenever the child requests it.
• Cohabitation is where the baby sleeps close to his mother, which makes her always motivated to breastfeed him.
• Good nutrition and intake of fluids in quantities that quench thirst (8-12 cups per day).
• Feed the child only his mother’s milk, especially in the first six months. Adding food or liquids other than breast milk leads to a decrease in milk production.
• Getting adequate sleep and rest also contributes to increasing milk production, in addition to some seeds and foods that contain a high percentage of fiber.

how much caffeine can a pregnant woman have

 Caffeine and pregnant women

Caffeine is one of the most popular stimulants. It is found in coffee, tea, soda, chocolate, and even some over-the-counter medications that relieve headaches. Pregnant women may need to give up caffeine during pregnancy.

Facts about caffeine

Caffeine is a stimulant and a diuretic. It also increases blood pressure and heart rate and is not recommended during pregnancy.

Caffeine increases the frequency of urination, causes a decrease in fluid levels in the body, and can lead to dehydration.

Caffeine crosses the placenta to the baby, as the fetus cannot handle amounts of caffeine, unlike the mother.

Any amount of caffeine can cause a change in the fetus's sleep pattern or normal movement in the later stages of pregnancy.

Caffeine is a stimulant, which can keep the mother and fetus awake

What is the amount of coffee allowed for a pregnant woman?

The American College of Obstetricians and Gynecologists suggests that pregnant women limit their caffeine intake to a maximum of 200 milligrams per day.

It is worth noting that a regular cup of coffee contains about 100 mg of caffeine, so a woman can limit herself to drinking a maximum of two cups a day during pregnancy.

Pregnant women should take into consideration other sources of caffeine (such as tea, energy drinks, energy bars, and chocolate), as they should be considered part of the permissible amount.

The researchers in this new study advise pregnant women to consume as little caffeine as possible and to switch to decaffeinated coffee completely if possible. However, they warn women against stopping coffee suddenly, because abandoning caffeine can cause them a group of symptoms.

Withdrawal symptoms, including

Headache.

Irritability.

Nausea.

Difficulty concentrating.

Since it is not possible to guess the impact of these symptoms of irritation, stress, and anxiety on pregnancy, it is recommended to try to reduce caffeine consumption before pregnancy.

Can a pregnant woman take Benadryl?

 Benadryl

It is a very popular medicine used to treat colds, but is it really safe for pregnant women to take this medicine?

Pregnancy can weaken your immune system, making you more susceptible to infections and recurring problems such as allergies, coughs, colds, and insomnia.

What is Benadryl?

Benadryl, also known as diphenhydramine, is an antihistamine used to treat coughs, colds, itchy and watery eyes, hives, and other allergy symptoms. The drug is currently sold on the market in two main forms: tablets and syrup.

Is it safe for pregnant women to take Benadryl (diphenhydramine)?

The answer is "yes" if you get your doctor's approval. According to the US Food and Drug Administration (FDA), Benadryl is a Class B drug, which means it has no side effects. However, there is currently no evidence that this medicine is completely safe if you use it during pregnancy. Therefore, you should not take it unless your doctor recommends it.

Should pregnant women take Benadryl at what dosage?

As recommended, pregnant women should only take 25 mg to 50 mg (about one to two Benadryl tablets) within four to six hours.

From time to time, Benadryl can cause drowsiness or dizziness, so after taking it, reduce your driving or walking. In any case, you should take exactly the dose prescribed by your doctor to make sure it is safe.

Side effects can be encountered when pregnant women take Benadryl

Benadryl does not cause birth defects, however, if taken in an overdose, the mother could be at risk:

Effects on the nervous system: Benadryl has a sedative effect and causes drowsiness, so it can make people drink depressed and cause photophobia, blurred vision, confusion, loss of appetite, hallucinations, nervousness, and insomnia.

Allergies: Research from Johns Hopkins University, Maryland, USA, has shown that Benadryl can cause rashes, eczema, and itching.

Heart and digestive problems such as headache, low blood pressure, tachycardia, nausea, vomiting, and dry mouth.

Increased risk of fetal disease: Combining Benadryl with Restoril or Temazepam to treat anxiety may increase the risk of fetal disease.

Who should avoid taking Benadryl during pregnancy?

You should avoid taking Benadryl pills if you suffer from the following problems:

Suffer from respiratory diseases such as asthma

You have stomach and intestinal problems

Liver and kidney problems

Urinary tract problems

Glaucoma

blood pressure

Thyroid problems

Exercises to strengthen the pelvic muscles. The easiest pelvic opening exercises

 A pregnant woman faces many problems during pregnancy, as the weight of the fetus affects her body, and may expose her to back and abdominal pain. There are easy exercises that you can apply to strengthen the pelvic muscles during pregnancy.

First exercise

It is first important to sit correctly before doing the exercises, by placing a pillow under the body to sit on to raise it slightly off the ground. This step also helps to open the pelvic muscles more and enhance the straightening of the back in an ideal way in preparation for performing the exercises. Then you should place your feet opposite each other. Then, move your legs in repetitive movements like the wings of a butterfly. This exercise helps enhance the flexibility of the pelvic muscles.

The second exercise

  You can do it by straightening your legs, then placing the left foot on top of the right leg, bending the body backward in a gentle, non-exaggerated movement to enhance the flexibility of the pelvic muscles, and then repeating the same movements with the right foot, taking into account deep breathing while performing the exercises.

   How can you do these exercises?

Make sure the bladder is completely empty

Before performing this exercise, you must make sure that the bladder is empty and does not have any leakage. Studies have shown that performing a bladder examination before performing Kegel exercises gives good and effective results and increases efficiency.

Identify your pelvic muscles

Before doing Kegel exercises, you must identify the pelvic muscles. The most common way to identify the pelvic muscles is to try to observe the area from which flatus (gas) comes out and at the same time interrupt the flow of urine before completing the urination process.

The sensation is somewhere between being squeezed and lifted as if you are being lifted up and inward around the front and back passages. You must press hard enough

Just try to identify the muscles accurately to make sure that the correct muscles are being exercised.

Note: Although you may have trouble identifying these muscles at first, it gets easier with practice. You can place your hands on the abdominal area while exercising; To make sure it is relaxed enough.

Contract and relax these muscles

One of the ways to perform this exercise is to work on contracting and extending the muscles that control the flow of urine. When you do this, you will feel mild contractions in the area below the pelvis, which is the area of the urinary canal and anus. However, if you feel contractions in the stomach muscles or buttocks, you must realize that these are not the desired muscles!

Find a comfortable body position

You can practice these exercises either sitting on a chair or lying on the floor, and all you need to do is make sure that your abdominal muscles and buttocks are relaxed if you practice Kegel exercises while lying on your back with your arms beside you.

Squeeze your pelvic floor muscles for 5 seconds

When the pelvic floor muscles are located, press them for five seconds - five seconds may be long for beginners - so we advise you to press for 2 to 3 seconds at first and then increase gradually.

Relax the muscles for 10 seconds

An effective way to succeed in Kegel exercises is to stretch the muscles for 10 seconds before repeating the exercise. Because this period is sufficient to relax the muscles. So before you start repeating the exercise, count from one to ten.

Note: If you suffer from urinary incontinence, try doing Kegel exercises while sneezing, coughing, or lifting anything; You may find that it protects you from the risk of urine leakage that used to accompany these actions.

How many times should I do these exercises a day?

Doing any exercises in an exaggerated or excessive manner may exhaust you greatly during pregnancy. Therefore, you need to know exactly how much is required of you.

Start doing Kegel exercises simply at first, and over time, when you feel that your muscles have become stronger, gradually increase both the number of contractions that you perform each day and lengthen the period during which you perform each contraction until you reach the desired goal.

This is done by squeezing and contracting the muscles for five seconds, then relaxing for 10 seconds and repeating this ten times. You must do one set ten times, 3 to 4 times a day.

​

General symptoms of calcium deficiency during pregnancy

 What happens to the fetus when there is a calcium deficiency?

During pregnancy, a pregnant woman must ensure that calcium is absorbed efficiently. As for some factors that can prevent absorption, they include excessive caffeine consumption or lack of exercise. Here are the most important complications of calcium deficiency in the body.

Eclampsia

Calcium deficiency also leads to preeclampsia, which is a blood pressure disorder that hinders the normal functioning of organs such as the liver or kidneys.
Some symptoms of preeclampsia include protein in the urine, bone pain, shortness of breath, and high blood pressure. At the same time, preeclampsia may lead to miscarriage and abnormal growth of the fetus due to poor blood flow to the fetus.

Toothache and bleeding gums

Toothache and bleeding gums can indicate a calcium deficiency during pregnancy, and pregnant women often suffer from mouth ulcers, toothache, and bleeding gums. To avoid these diseases, pregnant women must maintain the strength of their teeth and healthy gums by consuming a sufficient amount of calcium.

Extreme fatigue

Calcium deficiency can cause insomnia or drowsiness, but some people may experience the following
  Idleness. laziness. Low energy levels. Vertigo, dizziness. Blurry of consciousness which is associated with decreased concentration, forgetfulness, and confusion.
  General symptoms of calcium deficiency
  Severe symptoms of low blood calcium include the following
memory loss. Muscle spasms. Feeling numb in the hands, feet, and face. Depression. Delirium or hallucinations. Ease of bone fracture. Weak nails and break easily.

What happens to the fetus when there is a calcium deficiency?

Although most of your fetus's nutritional needs are met through you, any nutritional deficiency you experience will negatively affect your baby. Lack of calcium in children results in several problems: soft bones, bone loss, delayed teething, nerve and muscle spasms... It may also negatively affect the child’s walking speed.

Foods that a pregnant mother should eat that are rich in calcium during pregnancy

 

The pregnant body needs many nutrients and minerals during pregnancy, so eating foods rich in calcium during pregnancy may help provide your body with the energy it needs and maintain the health of the baby.

The role of this mineral is not only limited to building your child's bones, but it also helps maintain the health of his skeleton and the healthy growth of the fetus. Calcium also helps strengthen your child's bones and teeth and helps them grow, and at the same time promotes the growth of muscles, heart, and nerves.

1. Yogurt

Yogurt is considered one of the foods richest in calcium during pregnancy. You can eat yogurt in different ways, such as adding it to juices and shakes or eating a dessert made from yogurt. You can also replace milk for breakfast cereals with Greek or low-fat yogurt.

2. Sardines

Seafoods are usually rich in omega-3 fatty acids as these monounsaturated fatty acid molecules help in the proper development of the fetus's brain and nerves. However, some seafood are also very popular due to their calcium content, and sardines are one of them. If you want to include non-dairy calcium-rich foods during pregnancy in your diet, you can start with sardines.

3. Cheddar cheese

Among all types of cheese, cheddar cheese is one of the foods richest in calcium. It also helps meet the pregnant woman’s increased protein needs and supports the growth of the fetus. Because it contains proteins that help regenerate body tissues and repair damaged ones.

It also promotes enhanced absorption of calcium from the diet; Because it contains vitamin D, this may help enhance the bone health of the mother and her fetus.

4. Cabbage

Cabbage is a very good source of calcium, and you can definitely include it in your pregnancy diet; This improves bone and immune health, and cabbage is considered a low-calorie food source, so pregnant women are advised to add it to their diets to reduce excessive weight gain during pregnancy.

Cabbage also helps reduce indigestion and facilitate the movement of the stomach and intestines, thus reducing the problem of constipation and gases associated with pregnancy, because cabbage contains many fibers that are important for proper digestion.

5. Almonds

Among all the nuts necessary for a pregnant woman, almonds are most important, as they contain a lot of calcium and are important for the development of the fetus’s brain. Almonds can be eaten whole as a snack or they can be included in sweets and juices.

Almonds also contain protein, which is important for the child’s weight. It reduces the risk of giving birth to a low-weight child. The benefits of almonds for pregnant women are also due to the fact that they contain riboflavin compounds for energy production. Vitamin E in almonds also prevents problems in the late stages of pregnancy, such as high blood pressure (eclampsia).

Symptoms of calcium deficiency in pregnant women and its effect on the mother and fetus

 Nutrition is a priority during pregnancy for both the fetus and the mother, because a pregnant woman’s failure to consume the required nutrients could be harmful to her health and the health of her fetus.

   Calcium is one of the most important minerals that pregnant mothers need most.

  It helps in the growth of the fetus and helps the mother avoid pregnancy complications that could pose a serious risk to her health.

Calcium deficiency is a condition called hypocalcemia.

A lack of calcium in the blood is also often associated with a deficiency of magnesium and vitamin D for pregnant women

  The importance of calcium for you and the fetus, symptoms of calcium deficiency, and the best calcium-rich foods that should be included in a pregnant woman’s diet

The importance of calcium for the mother and child

If you think that calcium is only necessary for the mother's body, this is not true at all.

  About 50 mg of dietary calcium is transferred to the fetus’s body through the mother’s placenta.

  Calcium transport usually begins from the twentieth week of pregnancy and increases over time.

Calcium coming from the mother's body helps in the growth of bones, teeth, muscles,

  And nerves, so calcium plays a vital role in the complete development of the fetus’s skeleton.

As for the mother, there must be two main hormones, namely calcitonin and thyroid, at appropriate levels throughout the pregnancy.

  Because an imbalance in these hormones leads to kidney problems and an increase in unexpected secretions,

  Increase the amount of body fluids, and to maintain the levels of these hormones, you must consume enough calcium. Because it maintains hormone levels in the body.

Symptoms of calcium deficiency that appear in pregnant women

Weakness in memory.

Muscle spasms.

Feeling numbness in the hands, feet, and face.

Feeling stressed, anxious, and depressed.

Tooth decay: Calcium is one of the most important structures of the teeth. When the level of calcium in the body decreases, the roots of the teeth become weak, and the gums become irritated, in addition to tooth decay and fragility.

A lack of calcium in the blood is associated with dry skin and some problems such as eczema and psoriasis.

Feeling extremely exhausted and exhausted, and its deficiency may also lead to a feeling of dizziness and vertigo.

Ease of bone fracture.

Weak nails and break easily

How do you deal with weight gain during pregnancy?

 If a pregnant woman decides to lose weight, she should do so in moderation, because it is not the right time to try a strict diet or an intense exercise program. It is also preferable to speak with a doctor before starting an exercise program during pregnancy, or he can refer the pregnant woman to a nutritionist regarding healthy eating and appropriate exercise. pregnancy period

Excessive weight gain during pregnancy can increase the risk of birth complications, including cesarean section or stillbirth.

Therefore, it is important for a pregnant woman to know how to avoid weight gain during pregnancy, and to adhere to the normal rate of gain recommended for pregnant women to reduce the risk of many health problems in the fetus and in the mother, such as gestational diabetes.

Top tips to avoid weight gain during pregnancy

1. Eat healthy during pregnancy

Pregnant women do not need a lot of extra calories daily to nourish the fetus, as the guidelines recommend the following:

In the first trimester of pregnancy: Pregnant women often do not need any additional calories during the first trimester of pregnancy, unless they begin the pregnancy with a lower-than-normal weight.

In the second trimester of pregnancy: It is recommended to add about 300-350 additional calories daily to the mother’s diet.

In the third trimester of pregnancy: It is recommended to add about 450-500 additional calories daily to the mother’s diet.

Doctors advise pregnant women to eat light meals and distribute them between the three main meals. Nutritionist Frances Largeman, author of the book (A Guide to Healthy Eating for the Pregnant Mother), pointed out the necessity of eating meals full of protein, fiber, healthy fats, and fruits and vegetables every three hours, which maintains Pregnant women have a stable blood sugar level throughout the day, which reduces the possibility of them feeling hungry at dinner time.

2. Drink enough water

The Institute of Medicine advises a pregnant mother to drink about 2 liters of various fluids per day or the equivalent of 8 cups. This amount may vary from one pregnant woman to another, so it is recommended to speak with a doctor to determine the appropriate amount. Among the benefits of drinking water for pregnant women are the following:

It helps absorb essential nutrients, and transport vitamins and minerals to blood cells, which in turn reach the placenta and nourish the baby.

It relieves and may prevent constipation and hemorrhoids that many pregnant women suffer from.

It contributes to avoiding dehydration during pregnancy.

Reduces the possibility of urinary tract infections.

It helps the body get rid of excess salts, which reduces swelling, especially swelling of the feet or ankles

3. Start with a simple walking routine

Walking is important not only for weight loss but also for reducing aches and pains towards the end of pregnancy. The most important thing any pregnant woman can do is walk, says Jane Connery, former president of the American College of Obstetricians and Gynecologists.

4. Exercise during pregnancy

It is recommended to exercise at a moderate pace for at least 30 minutes a day, and at least 5 days a week.

It is recommended to avoid any exercise that requires the back to lie on a hard surface after the fourth month of pregnancy, such as some yoga poses, as the increased size and weight of the uterus will put pressure on the large blood vessels that return blood from the lower part of the body to the heart.

It is recommended to eat a small snack about 15-30 minutes before exercising, as you should not exercise on an empty stomach for fear of a decrease in the level of glucose in the body, which causes the liver to secrete substances known as ketones into the blood, which in turn causes harm to the fetus.

5. Measure weight at home

It is important to track weight gain during early pregnancy, regularly throughout pregnancy, and compare weight gain with that recommended

Measure weight at the same time of day, once a week, or every two weeks, and on the same scale.

Wear the same amount of clothing while weighing

Diet for pregnant women to avoid weight gain

Eat foods made from whole grains, such as whole wheat bread and brown rice, as they contain complex carbohydrates, which in turn provide the mother and child with nutrients and help them feel full for a longer period.

Avoid simple starchy foods, such as bread and white rice, which in turn raise blood sugar without providing the pregnant woman with nutritional value.

Eat healthy fats, such as olive oil.

Limit the intake of milk and dairy products, and limit them to one or two meals a day.

Avoid processed meats completely.

Drink drinks with little or no sugar.

Avoid sugary drinks, which are a major source of calories and usually contain little nutritional value.

7 important tips for choosing maternity clothes

 important tips for choosing maternity clothes

From the first time, a woman finds out that she is pregnant and expecting a new baby, she begins her shopping journey to search for clothes that suit the new changes in her body shape, especially at the beginning of the fifth month. But some women choose clothing styles poorly in a way that causes them to appear inappropriate or may harm the health of the fetus

1- Choosing underwear:

Underwear is one of the most important pieces that must be changed completely during pregnancy so that soft and light types are chosen that allow air to pass through them. It is best to completely get rid of clothes made of synthetic fabrics during this period and choose pieces made of 100% natural cotton. You must also consider choosing bras in new sizes that suit the continuous increase in chest size so that they raise the breast and do not put pressure on it in a way that may hinder blood circulation.

2- Determine your shopping list:

Before heading to clothing stores, be organized in your thinking and identify the basic pieces that are indispensable and must be purchased before anything else. This will help you if you do not want to spend a large budget on maternity clothes. You may need wide jeans, a number of shirts, and a long, loose dress. Only you can determine the most important pieces based on your clothing style.

3- Shop more than once

Avoid buying all maternity clothes at one time, as you do not know the extent of the change that may occur to your body throughout the months of pregnancy. You may buy some pieces and be surprised that they are too tight or too loose, so it is important to carry out the shopping process at intermittent intervals and whenever there is a change in your body or an increase in weight.

4- Stay away from loud patterns

Buying clothes in neutral colors or with simple, bright patterns will make your body appear taller and slimmer during pregnancy if that is what you want.

5- Colors

If you are facing the problem of very large weight gain during pregnancy, it is preferable to choose dark colors such as black and dark blue, as these colors will help you a lot in slimming your body shape. To give your neutral looks a kind of fun and cheer, add colorful and bright accessories, whether through a scarf, shoes, jewelry, or bag.

6- Balance is required in your appearance

Clothes with large and many patterns are a double-edged sword. Although they add a kind of joy and vitality to your look, choosing them poorly during pregnancy may bring you criticism, and let us not forget the appearance of Kim Kardashian, who was pregnant, in the long pink dress that covered her entire body at the Met Gala, and she looked Her appearance is highly criticized. I will not tell you to avoid these models during pregnancy, but rather wear them in a balanced way. For example, when choosing a patterned summer dress, wear a short, neutral jacket with it, or vice versa. Don't make your look all patterned or all neutral. It is also preferable that the inscriptions not be huge. Balance gives you a modern and distinctive look.

7- High heels

Wearing high-heeled shoes during pregnancy is dangerous for you. You should look for other alternatives that are comfortable, do not put pressure on your feet, and feature a modern and elegant style at the same time. Buy a variety of ballerina shoes in bright colors and modern designs to maintain your sparkling step. If you are one of the women who cannot do without high heels, then shoes with equal front and back heels will be the most suitable for you.

Possible pregnancy risks during the first trimester

 Risk factors that you should pay attention to during the first trimester

Pregnancy is divided into three stages with a total of 9 months (40 weeks or 280 days), and each stage has its risks.

In the first three months or the first stage, most women tend to feel nausea, vomiting, and loss of appetite. This means that the fetus is not getting enough nutrition, so the mother shows signs of vitamin or mineral deficiency. When mothers suffer from increasingly severe symptoms during this period, they should consult a Doctor to find out possible treatment methods.

Vaginal bleeding is a serious condition that can affect a woman during any stage of pregnancy and also poses a threat to the life of the mother and child. If you suffer from such a condition, you should seek urgent medical care

The first trimester of pregnancy is the first trimester, during which medical professionals divide the entire pregnancy into three stages, for a total of 9 months (40 weeks or 280 days). However, some pregnancies may last up to 42 weeks or 294 days, and each of these stages has its risks.

Risk factors that you should pay attention to during the first trimester

Hyperemesis gravidarum (morning sickness): Most mothers tend to feel severe morning sickness during the first trimester, as they feel nausea, vomiting, and loss of appetite. However, they must continue to eat properly because nutritional deficiencies can lead to mineral deficiency that can affect both the mother and the child, which may result in the fetus not receiving adequate nutrition for brain development. Mothers who suffer from mineral and vitamin deficiencies should seek medical care immediately if symptoms associated with morning sickness worsen.

Vaginal bleeding: Bleeding from the vagina poses a fatal danger to both the mother and the child, and this condition in particular represents a danger as it can occur at any time during pregnancy, so any signs indicating its occurrence require the mother to seek emergency medical care.

Severe lower abdominal pain: Most pregnant women usually feel lower abdominal pain due to the stretching of the uterine muscles to support the fetus growing inside it. But when this pain becomes unbearably severe or lasts for long hours, in this case, medical care must be sought to determine the cause of the pain.

The risks to which pregnant women are exposed during the first three months of pregnancy may also result from congenital health disorders, including high blood pressure, kidney disease, cardiovascular disease, anemia, thyrotoxicosis, and thalassemia. The mother’s age can also increase the risks she is exposed to during her pregnancy. Therefore, mothers who are under 16 years old or over 40 years old are always advised to consult a doctor before trying to conceive.

It is necessary to direct care and attention to the mother’s health during the first three months of pregnancy. The mother should also eat a varied and healthy diet, participate in regular light exercises, maintain her psychological health, and avoid stress, as well as monitor any strange symptoms that may appear and not ignore them. This means the necessity of putting Pregnancy under the care of a reliable medical institution and undergoing a risk examination for preeclampsia during the first trimester, as this examination can reduce the risks by up to 90% and help prevent preeclampsia by 70%. It is necessary for a pregnant woman to always adhere to her doctor’s appointments and consult him in the event of any disorders, and not to take any medication without consulting a doctor in order to preserve the health of the mother and child.

Causes of colds in infants and ways to treat colds in infants

 Infants are particularly vulnerable to viral infections; Because their immune systems have not fully developed, some habits, such as touching things, sucking fingers, and putting things in their mouths, can expose them to infection. However, contracting the common cold is not dangerous or fatal.

The common cold is an infection of the nose and throat (upper respiratory infection) and can be caused by one of more than 200 viruses, but rhinoviruses are the most common.

The cold virus enters your child's body through his or her mouth, eyes, or nose, and once your child is infected with a virus, he or she becomes immune to that virus. But because many viruses cause colds, your child may get several colds a year and many colds throughout his life. Also, some viruses do not produce lasting immunity, and your child can become infected with the virus through the air, when a sick person coughs, sneezes, or talks. It may transmit the virus directly to your child.

Direct contact. Anyone who has a cold and touches your child's hand can transmit the cold virus to your child, who can become infected after touching his or her eyes, nose, or mouth.

Ways to treat colds in infants

1. Breast milk

Most babies under 6 months old don't need anything more than breast milk, which is rich in antibodies, which will kick in and help your baby's body fight the infection. Breast milk will also help build your baby's immunity and hydrate his body;

2. Saline solution

If your child has severe nasal congestion, you can try saline drops that are harmless and have no side effects at all. While you can buy a bottle of saline drops from a nearby pharmacy, you can also make them at home, and put no more than two drops in the nose. each nostril; To relieve congestion in your child's blocked nose, use a mucus suction device to remove the mucus and clean the nose

3. Steam inhalation

If you don't have a humidifier, you can sit with your child in the steamy room of the bathroom, with the doors closed and the hot water running, for about 15 minutes, which will help get rid of mucus buildup and a rough or dry throat.

4. Bed rest

If your child sleeps more than usual while sick, let him go to bed a little earlier. Here are some tips that may help him sleep better:

Try to stick to your baby's usual routine at nap time and bedtime.

Make the child as comfortable as possible before he sleeps. You can use a syringe or nasal aspirator to clean his nose of mucus and use an air humidifier in his room.

4 newborn diseases to know about

 Neonatal diseases

Jaundice 

It is a yellow discoloration of the skin and eyes of a newborn, and it occurs as a result of the baby’s blood containing an excess of bilirubin, which is a yellow pigment from red blood cells that circulate in the baby’s bloodstream. Infant jaundice is a common condition, especially among premature babies and some breastfed babies, and it usually occurs when a baby's liver is not mature enough to eliminate bilirubin from the bloodstream.

Blood infection 

It is an infection of the blood in children younger than 90 days old. This condition is diagnosed in its early stages between 24-48 hours after birth, while advanced blood infection occurs one week to 3 months after birth.

Infection in the early stages usually occurs when a baby contracts an infection from his mother before or during birth. Cases of premature birth, water breakage (rupture of the membranes) for more than 18 hours before birth, or inflammation of the placenta and amniotic fluid are among the main reasons that contribute to a high risk of the child being exposed to blood infections. Children develop advanced hematitis after birth, usually as a result of a long-term catheter in the blood vessels or a long stay in the hospital.

Meninges 

It is an inflammation of the membranes surrounding the brain and spinal cord called meninges. These membranes protect the brain from injury and inflammation. In infants, this infection occurs in the first 28 days of the child’s birth due to the child’s exposure to a type of bacteria, virus, or fungus. Bacteria are among the most common causes of inflammation, especially Streptococcus bacteria and Escherichia coli.

Symptoms of meningism in newborns are often difficult to recognize, but some of these symptoms include fever, reluctance to eat, vomiting and/or diarrhea, unresponsiveness, and difficulty breathing.

Infant respiratory distress syndrome 

This condition is described by temporary rapid breathing that usually occurs during the first hours of the baby's birth and usually goes away without treatment within 3 days or less. Its symptoms include:

-Rapid breathing at a rate of more than 60 breaths per minute

-Muttering breathing

-Move the wings of the nose to increase air entry

When should you worry if your baby is not teething?

 When should you worry if your baby is not teething?

A question that may come to the minds of many new parents: Is: When do baby teeth appear? How can the pain and discomfort that a child feels during the teething stage be avoided?! On the other hand, there are a group of signs that may indicate the beginning of teething. Knowing them may help you take some necessary measures to relieve the pain and itching of the gums. However, there are a few lucky children who do not face a major problem during teething. For every mother, according to the “Healthline” website, when do baby teeth appear? And how to care for it.

When do teeth start appearing in children?

For most children, teething usually begins between 6 and 12 months, and children have a set of primary teeth by the age of three. The lower front teeth come first, the upper front teeth usually appear after two months, then the lower and upper side teeth appear, followed by the first molars, canines, and second molars. So, by three years old, your child will have a set of 20 primary teeth.

The average age of teething is about six months, and teething before six months is considered early teething. If the child does not start teething until the age of 13 months; This is considered a delay in the teething stage. However, do not worry if your child’s teething stage is delayed; It varies from one child to another.. As long as the growth of your child’s hair, skin, and bones is normal; No need to worry. Teething can be delayed for the following reasons:

Genetic causes.

Malnutrition.

Hypothyroidism.

Premature birth.

However, if you think there is no family history your baby is getting adequate nutrition, and your baby has not yet started teething; You should consult your doctor...but first, you must look for signs of teething; Because it will tell you when the tooth will appear.

Signs indicating the start of teething in children

 When do baby teeth appear? And how to care for it

Signs indicating the start of teething in children

1. Excessive saliva

Although babies are newborns, they may drool; Because they do not know how to swallow saliva, this supply begins to decrease as they grow older. The problem of drooling appears this time when teething begins. This is because the body begins to produce more saliva to lubricate the gums, which also begin to swell.

2. Sleep disorders

With teething symptoms, babies become crankier than usual, and the baby's sleep patterns become disturbed. Their nap times become shorter, and they continue to wake up several times during the night, just to feel comfortable going back to sleep.

3. Fever, cough and diarrhea

Most mothers can detect a slight fever, less than 100 degrees, in their babies when teeth are about to emerge. They can end up coughing more, as the back of the throat chokes up. It is also known that some children develop problems; Such as diarrhea and skin rash.

4. Decreased appetite

During teething, babies also tend to eat smaller amounts of food; To avoid pain, fluids must be introduced into your child’s diet during this period. So they get all the energy they need.

5. Rub the cheeks and chin

Babies need to have their cheeks and chins massaged; Because this relieves the pain and palpitations associated with teething problems, they tend to do it on their own. Also, when you see your child pulling his ears a lot; This means that he suffers from irritation in the gums and jaw, and wants to relieve the pain.

6. Teething rash

When a baby starts having a runny nose, drops from the mouth can cause cracks, chafing, and redness, as well as a rash. Drooling can also cause a rash to appear on their faces.

7. Constant crying

While some babies do not feel any more pain during the teething phase, there are others who experience a lot of pain, and with inflammation and tender gums, they end up whining and crying a lot.

Ways to care for your baby's teeth

Primary (baby) teeth need as much care as permanent teeth, and early dental hygiene may help prevent tooth decay. Here are some tips for taking care of your child's mouth:

Clean your baby's gums using gauze or a soft cloth, and you can gently massage your baby's gums using your finger or a cold teething ring, which will help soothe the pain.

Avoid sugary foods and drinks; Because it leads to tooth decay.

Make your child drink from a cup, not from a bottle. Because drinking liquids from bottles or straws leads to tooth decay, as the slow flow of milk and juices collects in the child’s mouth and teeth, and remains for a long time.

Once your child turns 18 months old, you can help your child start brushing his teeth.

Note from “Mrs. Net: Before applying this recipe or treatment; You should consult a specialist doctor.

Exercising during pregnancy, importance and danger

 The importance of exercise for you during your pregnancy

Exercising during pregnancy helps you cope with your physical and mental demands, and prepares your body for childbirth.

It contributes to avoiding annoying pregnancy symptoms that you may experience, such as back pain, for example.

Avoid health problems, such as preeclampsia.

It contributes to improving your general health and helps you sleep better.

What are the best exercises for you during pregnancy?​

The most appropriate types of exercise for you during pregnancy are those exercises that help pump more blood, maintain flexibility, limit weight gain, and prepare your body's muscles for the effort of labor and birth while not causing unnecessary physical stress for you or your baby.

 Types of exercise for you during pregnancy

 Walking, jogging, or jogging

You are allowed to practice quiet or fast walking, and walking is considered a safe sport for you, provided that you practice it on suitable, not high ground. Therefore, it is better for you to practice walking in clubs or on a treadmill in gyms. You can also practice walking daily for no more than half a day. An hour, but remember to get enough rest if you feel any fatigue.

You should walk two hours after breakfast, and remember to carry a bottle of water or unsweetened juice with you, if you feel tired, you should stop and rest.

You should know that walking helps you maintain fitness and the appropriate weight during pregnancy and strengthens the heart in general, even during childbirth. As for jogging and jogging, they are considered among the best exercises for the heart and body in general, even for you as a pregnant woman. You can practice them, but as doctors usually advise, this is allowed after the end of the third month and for no more than 15 minutes.

Yoga

Yoga helps you clear your mind and eliminate stress and anxiety. In addition, it contributes to strengthening the body’s muscles and making them flexible. It is beneficial for the joints and therefore beneficial to your general health during pregnancy and at birth.​

Swimming

Swimming, if you enjoy it, is a great exercise for the heart, lungs, limbs, and even the pelvis. Water can also make you feel light, soft, and relaxed, and relieve you of swollen feet.

While you are swimming, always try to have a female coach with you or some family or friends accompany you, even if you are a skilled swimmer, for fear of any sudden dizziness. Remember to try not to expose yourself to colds in the winter. You must be careful to choose clean swimming pools and reliable clubs to prevent the transmission of any infection, God Almighty willing.

bicycle

You are allowed to ride it if you have a stationary bike at home or in gyms. You can ride a regular bike, but only on the condition that you ride it on safe paths in clubs and quietly. To avoid falling, it should not exceed a quarter of an hour a day so that there is no pressure on the pelvis.

Light exercise

Light aerobic exercises suitable for pregnancy are among the best exercises that help your body maintain its fitness and health, stimulate blood circulation, and strengthen the muscles of the heart, limbs, and pelvis.

What sports are not recommended during pregnancy?

Not all types of sports are suitable for a woman during her pregnancy, as some of them pose risks of falling, cause loss of balance, or expose the pregnant woman to blows to the abdominal area, and some require great effort that may harm her and her fetus. Examples of this include:

Jumping it may cause contractions in the uterus and lead to premature birth, especially while continuing to jump.

Team sports: In team sports, contact with other female athletes occurs, so avoiding them helps avoid accidents.

Tennis and squash...pregnant women should avoid them because they require strong and fast movement back and forth and sometimes require some jumping.

Skiing, horse riding, mountain climbing, and diving... because they all require great physical effort, and the pregnant woman may be exposed to the risk of falling. As for diving, it puts a lot of effort into the heart and lungs of the pregnant woman and her fetus.

Combat sports, such as judo, karate, and boxing, are avoided by women during pregnancy. Fearing that her body would be exposed to blows, punches, and falls.

High blood pressure during pregnancy and preeclampsia

High blood pressure during pregnancy

It is diagnosed for the first time after the 20th week of pregnancy, which was not present before that and is not accompanied by any other symptoms of preeclampsia (such as increased protein in the urine). It occurs when the mother’s body produces an additional amount of blood during pregnancy, where the amount of production reaches double The amount present during the sixth month of pregnancy, so the heart must pump this amount to the child through the placenta and umbilical cord. Therefore, it is normal for blood pressure levels to change slightly during pregnancy, but during pregnancy, the body secretes the hormone progesterone, which contributes to relieving pressure on the walls of blood vessels. It usually disappears after birth, but it exposes the woman to the risk of developing chronic high blood pressure in the future.

Eclampsia

It is a condition resulting from high blood pressure and the presence of protein in the urine during pregnancy. It occurs most often after the 20th week of pregnancy or after childbirth, as the incidence of it ranges from 2 to 8% of pregnant women, and preeclampsia that occurs after childbirth is rare. Preeclampsia negatively affects the placenta, by reducing the amount of blood that reaches it. Which hinders the growth of the child and provides him with food and oxygen, or restricts him while he is in the womb.

Symptoms of preeclampsia

Women with mild preeclampsia - especially in the first pregnancy - do not have any symptoms, so it is important to have regular blood pressure checks and urine protein analysis, as the risk of complications is reduced by diagnosing the disease early and treating it quickly. Symptoms of preeclampsia include:

Severe pain in the upper abdomen or shoulders.

Severe headache that does not go away with painkillers.

Vision problems (such as blurred vision, spots, or flashing in the eyes).

The presence of vomiting later in pregnancy (other than morning vomiting associated with the first period of pregnancy).

An increase in the speed of swelling of the face, especially around the eyes, and swelling in the hands or feet.

Rapid and sudden weight gain.

The best types of food for pregnant women throughout the months of pregnancy

 The best types of food for pregnant

The pregnant mother must eat balanced meals, drink sufficient amounts of water, reduce fatty meals, stay away from foods prohibited during pregnancy, and divide the main meals into several medium meals.
Types of food during the first month

In each month of pregnancy, attention must be paid to consuming special nutritional elements, to ensure the healthy growth of the fetus, and to preserve the health of the pregnant mother.

You should pay attention to eating foods rich in folate, such as green leafy vegetables such as arugula, spinach, and parsley, and whole grains such as lentils, beans, and chickpeas.

 Tpes of food during the second month of pregnancy
It is recommended to eat ginger because it works as an anti-nausea medication and provides comfort to the pregnant woman. Attention should also be paid to eating foods rich in vitamin E, which protects against the risk of miscarriage, such as the following foods: raw almonds, olive oil, hazelnuts, and egg yolks.

  Types of food during the third month of pregnancy
Pay attention to eating vegetables and fruits rich in fluids, and be sure to drink 10 cups of water a day, in order to maintain fluids around the fetus and hydrate your body.

  Types of food during the fourth month of pregnancy
Make sure to eat foods rich in iron, in addition to proteins, such as the following foods:
Leafy vegetables and legumes.
Lemon is a source of vitamin C.
Organic beef. Eggs.

   Types of food during the fifth month of pregnancy
Attention should be paid to eating foods rich in calcium, because of its importance in the formation of the fetus’s teeth and bones, and the healthy growth of the fetus’s heart, nerves, and muscles. You should also pay attention to eating foods rich in vitamin C. One of the most important and necessary foods in this month.
Sardines, almonds, leafy vegetables, dairy, broccoli, oranges, tomatoes.

  Types of food during the sixth month of pregnancy
Maintain your health and try to prevent digestive problems such as constipation by eating whole grains, fruits, vegetables, and legumes.

   Types of food during the seventh month of pregnancy
During this month of pregnancy, the pregnant mother needs approximately 80 grams of protein daily to ensure healthy growth of the fetus, and to prevent feeling sick in the morning and the occurrence of any complications.

The eighth month of pregnancy
Make sure to eat foods rich in omega-3 fatty acids, which are important for the growth of the fetus’s brain, and will also provide you with a comfortable sleep at night. These foods include:
Salmon fish.. nuts.. flax seeds.. cherry fruit.

 Types of food during the ninth month of pregnancy
Eating garlic helps protect against the risk of premature birth in the last third of pregnancy, and regularly eating a handful of raisins weekly reduces the rate of premature birth, while eating dates in the last weeks of pregnancy helps facilitate the birth process.
Protein

  It is considered an essential nutrient during pregnancy, because it helps the growth of body tissues, as the pregnant mother needs from 70 to 100 grams of protein.
fruits and vegetables
It is recommended to pay attention to eating vegetables and fruits throughout the various stages of pregnancy, because they contain many vitamins, minerals and fiber, which are important elements for the growth of the fetus and for the health of the pregnant mother. Among the most important vegetables and fruits that are preferable to eat are:
Avocado, orange, mango, berry, banana, lemon, carrot, kiwi, apple, potato, grape leaves, green pepper, cabbage, broccoli, tomato.
Calcium

Calcium effectively affects the growth of the fetus’s bones and teeth, so the pregnant mother is advised to eat foods rich in calcium or take it in medicinal form, in order to ensure the healthy growth of the fetus. The most important natural sources rich in calcium are:
Almonds, beans, lentils, lemons, seeds, nuts, cheeses and dairy, salmon, canned sardines.