Pregnancy can be very exciting – but for many women, it can also be stressful. Constant worrying can have an adverse effect on your health, and it can even cause behavioural issues and other problems for your baby after he or she arrives. While some stress is unavoidable, it’s best to find ways to cope – not just for your well-being and that of your little one, but also because life is far more pleasant without interference from constant strain and tension. Next time you’re feeling under pressure, try some of these strategies for staying stress-free.

10 Ways to Stay Stress Free During Pregnancy

1. Focus on having a healthy baby.

Imagine your baby, peacefully growing inside you. Knowing about his or her stage of development can help you visualize; for example in the first trimester by pregnancy week 12, your little one has a little baby’s profile, complete with a button nose and tightly closed eyelids. Know that he or she depends on you, and that staying balanced is one way to help ensure healthy development.

2. Know what’s normal for your body during pregnancy.

Pregnancy comes with all sorts of strange, often-unpleasant symptoms. Understanding what’s normal can help keep you from worrying each time you feel a new sensation, such as a sharp twinge from round ligament stretching.

3. Enjoy healthy foods.

Believe it or not, there’s a strong link between food and your feelings. Certain foods can help you ward off stress, so try to enjoy them often. Some examples include beef, turkey, whole-grain bread, salmon, and Greek yogurt. Taking vitamins – especially B vitamins – can help alleviate stress, too.

4. Take time out for meditation.

Intentional relaxation techniques like meditation and gentle yoga can send stress on its way. You don’t have to spend hours doing this; even a few minutes of focusing on your breath can be helpful.

5. Plan for the future.

Worrying does nothing but waste time and increase stress. Instead of allowing your mind to run rampant, make plans for everything from your baby’s birth to your maternity leave from work. Having concrete plans and ensuring that all the details are covered takes your brain out of that harmful loop and gives you the satisfaction that comes with accomplishing goals.

6. Take birthing classes.

Many women are nervous about the birth process. Knowing what to expect can help ease your mind – and so can the relaxation techniques that you’ll learn. Practice these not just to be prepared, but to help yourself de-stress now.

7. Exercise if you can.

Once your doctor gives his or her approval, find a fun workout routine and stick to it. Besides reducing stress hormone levels, exercise stimulates your body’s natural “feel-good” chemicals. Even simple things like walking, stretching, and deep breathing exercises can help you deal with everyday stressors.

8. Enjoy time with friends and family.

Simply conversing with a good friend can help you feel better when something is bothering you; often, others can help put things into perspective. Try sharing simple, fun activities like shopping, walking around your neighbourhood, or watching funny movies.

9 Enjoy the nesting process.

You’re not imagining things – you really do have a biological urge to nest during pregnancy. Taking care of your home, prepping baby’s nursery, and tidying up satisfies your nesting instinct and takes your mind off stressors.

10. Try to get enough sleep.

While the discomforts of pregnancy can keep you up at night, sleep is still an important factor in reducing stress. Try to rest, relax, and catch a few winks whenever you can.

How did you try to be stress free when you were pregnant?

Comment below!

The leaves are creating a colourful patch work blanket on the ground. The air is crisper. The kids have their back to school routines down to a science. These are just a few tell-tale signs that fall is here to stay. You know what else happens during the fall? The inevitable “Fall Spike.” What is this, you ask? It is when children bring the germs they pick up from school and “share” them with the rest of the family. This can result in illness ranging from colds to severe asthma flare-ups. Want to prevent a Fall Spike from happening in your home this year? We are sharing 4 fabulous tips to fight back to school germs from affecting your family this school year. 

 1. It is as simple as washing your hands

Let’s face it, we touch just about EVERYTHING with our hands. From door knobs to light switches to smartphones and keyboards, our hands and fingers go everywhere. You also have to remember that we are not the only ones touching these objects. What has been on one person’s hands will transfer onto any object someone else touches. Yeah, it sounds a bit icky, but it’s true! How can you prevent all of the lovely germs from making you or your loved ones sick? This can easily be done by washing your hands! A good session where your hands are thoroughly washed with soap and water frequently throughout the day helps prevent the “friends” from being spread around your home.

2. Eating well = feeling well

There is a good reason why we were poked to eat broccoli, Brussel sprouts, fish and other foods we turned our noses up at as kids. It was to help us make good food choices. Eating well helps us intake vital vitamins and minerals our bodies need to be strong and combat germs and viruses that may get into our bodies. This is especially true during cold and flu season. Some of the best foods to stock up on to help be #fluless this year are: 

1. Beans and legumes – a good source of protein and zinc 
2. Citrus fruit – a good source of vitamin C, fresh and frozen. Check to make sure there are no added sugar or salt if you have juice. 
3. Nuts and seeds – a variety of them contain vitamin E, which is a dietary antioxidant that helps with maintaining good health 
4. Probiotic foods – they contain bacteria which may help to keep your immune system balanced and working well. It is better to eat foods that contain probiotics than taking probiotic supplements because you will be ingesting other nutrients, such as protein and calcium at the same time. 

Chips, pop, chocolate and the other “junk foods” may be very, very tempting (and, yes, absolutely scrumptious) to eat, but they should not be consumed on a regular basis. These foods should be enjoyed in moderation.  Not sure which foods will help your body and which ones will hinder you? Head over to your local Loblaws to book an appointment to speak to one of their Registered Dietitians to get the low-down on which foods you should be squirreling away this flu season.

3. Know when it is time to recharge

As parents, we have a lot of responsibilities. We have jobs to go to, errands to run and kids to care for. But if we are not feeling on top of our game, we have to know when to hang up our super capes and throw on the super comfy robes and slippers to stay at home to recover and recharge. If you take your temperature and see that it passes 38°C (or 100°F), you should be resting and getting rid of your fever. When is it cool to return back to your daily grind if you are feeling the symptoms of a fever? A good indication would be to wait at least twenty-four hours after feeling fever-free. If you don’t wait, then not only are you doing yourself, and anyone else you come in contact with a disservice. It could result in passing your germs onto them or making it harder for you to fight your illness.

4. Protect yourself

Needles. Yes, for some people, they are to be avoided like the plague! Whether you are a fan or a hater of these pointy objects, they are your first defense against the flu.

Do you know what some of the symptoms of the flu are? The flu can include the following signs: 

• Headaches 
• Sore throat 
• Body and muscle aches 
• Possible vomiting and diarrhea 

Were you also aware that these symptoms can manifest themselves one to four days after being exposed to the virus and can last anywhere from one to three weeks? 

“Oh, but I have to schedule an appointment with the family doctor to get a vaccinated” is the next thing that might pop into your head? This is no longer the case. You are now able to go to your neighbourhood Loblaws and get the flu shot from one of their in-store pharmacists this fall. Why should you have to suffer for weeks with the flu when you can get protected against this virus in only a few minutes? 

These helpful tips will help to keep you and your family fight the back to school germs from making you sick this school year. Not only are they good for helping you combat illness during flu season at home, they are great for preventing the spread of these germs elsewhere. The best part about these handy hints is that they are easy to do. So keep those hands clean, stay at home if you do feel ill, and book an appointment with a dietitian from Loblaws, and while you’re there, get your flu shot with one of their in-store pharmacists! 

Disclaimer: This post was generously sponsored by Loblaws. The views I shared are my own.
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Everyone has a thyroid gland. It is a butterfly-shaped gland that is in the neck. Its main job is to produce hormones that are essential for brain activity and metabolism. While the symptoms of a thyroid problem may be vague, there are some signs that an issue is present. If you begin to see any of the signs highlighted here, then you should consult with a family doctor or speak with a Thyroid Pharmacist. You will find below 6 Signs You May Have a Thyroid Problem!

Keep in mind, if you do suspect that you may suffer from a thyroid issue, you should consult with your doctor. There are a number of pills, treatments and other methods of treating this type of problem. When you consult with your doctor, you will also be able to discover how this problem may continue to affect you without treatment.

6 Signs You May Have a Thyroid Problem

1. Changes in Sleep

If you have never had any issues with sleeping, but all of the sudden find it difficult to sleep all night long, then it may be an indication of a thyroid problem. If your thyroid is overactive, it will pump out a certain type of hormone in excess, which will overstimulate your central nervous system and can lead to insomnia. Also, if you are still feeling tired after you sleep for an entire night, or you find yourself needing more sleep than you usually do, then you may have a thyroid that is underactive. This means that your body isn’t producing enough of these hormones.

If you don’t seek help or treatment for this problem, you may find yourself sleepy all the time, which can interfere with your work, school or even your personal relationships. A doctor can look into what is causing your sleep issues and provide the proper treatment based on your needs.

2. Anxiety that Seems to Come Out of No Where

If you have never had anxiety issues in the past, but have begun to feel anxious or unsettled all the time, then you may have a hyperactive thyroid. If your thyroid is producing too many hormones, it can result in you feeling anxious or jittery, but not related to any one specific thing. Because there is more brain stimulation, you get excited, but it is to the point where you aren’t feeling good about it.

While anxiety is not uncommon, especially with the extremely busy lives that most people live, it is important to remember, that if you begin feeling this all of the sudden or if it suddenly gets worse, there may be a thyroid problem occurring.

3. Changes in Your Bowel Habits

If you begin to experience frequent bouts of constipation, then it may be due to a thyroid that is underactive. The thyroid hormones play an important role in keeping your digestive system running properly. If you are not producing enough, then things may begin to get backed up. If you have a thyroid that is overactive, then it may have the opposite effect. You will begin to experience regular bowel movement, not cases of diarrhea, but you will find that you have to go to the bathroom more often because everything has been sped up.

4. Thinning Hair

If your hair is thinning, especially around your eyebrows, then this is a common indication of thyroid disease. An overactive or underactive thyroid will throw off the growth cycle of your hair. In most cases, when things are “normal” the majority of your hair is going to grow while the remainder rests. If your thyroid hormones are not in balance, then there is too much hair resting at the same time, which means that your hair is going to appear thinner.

Keep in mind, there are many causes of thinning hair. However, if you experience some of the other issues on this list, in addition to thinning hair, then there is a good chance that you are experiencing some type of thyroid issue. Again, this is a situation when you should have your doctor evaluate your condition and determine what the underlying cause actually is. When you do this, you will know for sure what the problem is and you can seek the treatment that is right for you.

5. You Sweat at Random Times

If you begin to sweat excessively, even when you are not exerting yourself, then it is a sign of a hyperactive thyroid. Another job of the thyroid is to regulate the energy production in your body. If the levels are higher than normal, it means that your metabolism has been increased, which can result in you feeling too warm and sweating more than usual.

This is a situation that can not only be uncomfortable, but also embarrassing. In most cases, you are going to want to find the underlying cause quickly so you can find the actual problem and seek treatment to have it taken care of.

6. Your Clothes Fit Tighter than Usual

If you begin to feel as though your jeans are much tighter than they usually are, but you have not changed your activity or eating habits, then your underactive thyroid gland may be the culprit. If there aren’t enough hormones present, then it will reduce your metabolism and your ability to burn calories. As a result, you may begin to experience weight gain.

The thyroid can be a complicated gland. As a result, you need to make sure that you know the signs of a problem. With the information here, you should know when it is time to visit your doctor and see about treatment for thyroid issues. If you fail to seek medical evaluation, you may continue to develop more and more of these issues. As the problems get worse, you may experience more problems and not be able to figure out what is going on. Your doctor can do a number of tests to determine the problem and if it is linked to the thyroid, provide the proper treatment.