Your First Four Weeks Of Pregnancy

It can be very confusing when you begin your own pregnancy calendar and it just doesn’t seem to coincide with what your doctor or midwife are telling you. The simple reason for this is that your due date, and therefore the start of your pregnancy, is usually calculated from the first day of your last menstrual cycle. This is what is referred to as the gestational age of your baby.

Working on this time line, most mothers to be don’t even know they are pregnant during the first four weeks. So when working out your pregnancy calender, a good place to start would be your menstrual cycle rather than fertilization or conception.

4 weeks of pregnancy

During your first week of pregnancy you are probably thinking about when you will be the most fertile to conceive and looking for signs of ovulation. If you have been trying to conceive for a while, don’t get stressed. You are less likely to conceive if you are worried – buy a fertility kit to help you predict ovulation.


During the second week your body begins to make small changes to be ready when conception takes place. This starts with the production of oestrogen which floods your uterus and results in the creation of a lining that is rich in blood to enable it to support a fertilised egg.

Ovulation normally takes place around 2 to 3 weeks after the first day of your menstrual cycle. A ripe egg or ova is released into the fallopian tubes from your ovaries. This egg is now ready for fertilization. There is no way of accurately predicting exactly when ovulation takes place so try to have sex as often as possible during this time when you are most fertile.


As you enter your 3rd week, the miracle of life has begun as sperm meets egg and fertilization has occurred. This new life is called a zygote and it immediately begins its journey along the fallopian tubes towards your womb or uterus. But this little miracle will stop for nothing and growth has already begun as the cells begin dividing and splitting along the way.

baby development 1-4 weeks

As this tiny ball of cell makes its way to the uterus, it changes its name once again and is now referred to as a blastocyst. This blastocyst is about the size of a grain of beach sand and attaches itself to the wall of the uterus as it continues to grow and multiply. This is conception!

By week four you are officially pregnant although you will probably not be able to tell. Even a pregnancy test at this early stage will probably give a negative result. But your body knows all about the new life that is growing inside you and you should begin to notice slight changes soon.

This tiny blastocyst is now ready for one final change when it splits into two distinct cell groups. The first group of cells create the placenta that will be your baby’s main source of nutrition through the coming 9 months. The second group of cells is the embryo (your baby) which is very specialized and organized into three main groups.

These three groups are each individually implanted with a blue print to create the cells that will form the different parts of the baby’s body. The ectoderm will create skin, hair, eyes as well as the nervous system. The mesoderm is responsible for the heart, kidneys, bones, muscles and sex organs. The endoderm will form the lungs, liver and digestive tract for your baby.

During this four week period you can start playing an active role in your pregnancy. You can begin taking pregnancy vitamins, folic acid and amino acids. These acids are considered to be the building blocks of life and can be beneficial to you even if you aren’t pregnant or trying to conceive.


You can also begin reading and finding out as much information as you can about what the next 9 months hold for you and your baby. Knowledge is power and the more you know about what you should expect, the more at peace you will be with the changes your body will be going through as well as your baby’s progress.


Weight control and physical activity during pregnancy

Physical activity

All the experts do highlight that a controlled physical activity is very good for a pregnant woman. Physical activity helps:

  • Ease backache
  • Prevents constipation
  • Strengthen the muscles
  • Leaves the body in shape after birth
  • Feeling good with yourself

The object of physical activity during pregnancy is to keep the pregnant woman fit and emotionally normal.

yoga during pregnancy


The program of physical activity

A lot of women remember to do physical activity during pregnancy but this is not the best moment to start it if the pregnant woman before being pregnant has not been in a regular physical activity. In this case it is good to speak with the doctor. The appropriate sports are walking and swimming. The bicycle and tread mill performed with easy rhythm are also good for the body. Physical activity is useful for the control of body weight, activity of birth and the period after that. This activity in pregnancy should be not more than 80 % than before being pregnant. Controlled activity does not bring abortion in a normal pregnancy.

During a normal pregnancy the heartbeat is higher and if heartbeat increases during physical activity than these physical activities should be moderated. Very often should be checked the pulse while training. Training should not be applied if:

  • A woman has had an abortion, birth prematurely, problems with cervical neck.
  • High blood pressure before being pregnant
  • Heart disease before being pregnant
  • Being pregnant with twins or more fetuses
  • Vaginal bleeding

Over the weeks changes also the rhythm of the physical activity, it should be reduced and some kind of exercises could not be practiced anymore with the increased abdominal and the change of the gravity in the human body.

yoga during pregnancy

The best sports for a pregnant woman:

  • Walking
  • Swimming
  • Aerobics in water
  • Cycling
  • Jogging and tennis (if before have practiced these kind of sports)
  • Step
  • Tread mill

During pregnancy should be avoided these kinds of sports:

  • Diving
  • Skiing in sea
  • Surf
  • Riding
  • Skiing in snow


Aerobics is very helpful for pregnant women. They affect in strengthening of abdominal muscles and of perineum which are very necessary in finality of a normal birth. Pregnant women should always be advised from an expert trainer.

physical activity during pregnancy

Weight control

Almost all pregnant women are  careful for their  increase of weight. Some women do pay more attention to this fact. Weight increase in normal parameters is necessary for the growth of fetus and the normal progress of pregnancy. Normal growth of the quantity of calories in the diet is 300- 800 calories per day but nor every woman should do this, these are some general advices. If a woman is underweight before being pregnant she should increase her calories to 800 per day even more than this , the opposite should happen with women that have been overweight before being pregnant, they do not need  to add calories.

During nine months of pregnancy a woman should add 6.75 to 11.25 kg.

The secret for a healthy nutrition and for weight control is a balanced diet. You should eat foods that you need and should choose the proper ones.

The weight distribution

  • 3.38 kg the baby
  • 3.15 kg fat depositions
  • 1.8 kg increase the volume of liquids
  • 0.9 kg enlargement of uterus
  • 0.9 kg enlargement of breasts
  • 0.68 kg placenta

Adding weight should happen week after weekfor example 300 gr per week till twentieth week of pregnancy and 450 gr per week from the twentieth week till the end of pregnancy.

pregnant belly

Work, fatigue and pregnancy

Always at the beginning of pregnancy the woman feels very tired as she constantly asks herself if she would ever feel like before. Over the weeks surely this feeling passes however fatigue and weariness are the most common signs of pregnancy so it is not abnormal.

Over the weeks the situation gets better being fed correctly , taking the proper prenatal vitamins, and resting enough.

A lot of women continue working normally during pregnancy , in the past it was said that a pregnant woman should not work but today it is different. Since a lot of pregnant women work outside the house now it is possible to study the impact of work on pregnancy. The different studies have shown that normal working does not impacts on the development of pregnancy and of the fetus exept of the cases when a woman works in a place that she stays a lot on feet or lift and carries heavy weight.

Sleeping and resting

A pregnant woman needs to sleep a lot than before being pregnant. In general it is recommended 8 to 10 hours of sleep a day to feel better .



Tips For a Healthy Pregnancy

Tips for a healthy pregnancy

During pregnancy it is advicable to be fed in a diversified form to feed the organism with 2400 kilokalories per day.This is the ideal amount of calories for a normal pregnancy at a healthy person that has a normal physical activity.

Beneath you can find the necessary foods and its portions

1. Milk and its byproducts

  • 340 gr poachy cheese
  • 56 gr processed cheese
  • 28 gr seasoned cheese
  • 240 ml pudding or cream
  • 240 ml milk
  • 240 ml yoghurt

Dairys are a very good source of calcium but could also transmit illness like listeriosis etc. That’s why it is recommanded that milk should be pasteurised and its byproducts should be profited by this milk (Pasteurised milk) To take the minimal amount of fat women should use skim milk , yoghurt without fat , cheese with less fat and ice cream and unskimmed milk should be avoided.

milk and its byproducts

2. Greens and vegetables

  • 180 ml juice of boiled vegetables
  • 120 ml broccoli , carots or other vegetables
  • 1 oven baked patatoe
  • 240 ml green salad

fruits and vegetables for a healthy pregnancy

3. Fruits

  • 120 ml baked fruits
  • 180 ml grapes
  • 1 banana or an apple
  • 60 ml dried fruits

It is also very recommended orange juice that is rich in folic acid and vitamin C. Fresh fruits do contain also fibers which are necessary during pregnancy if you do suffer from constipation.

4. Proteins

During pregnancy needs of proteins are raised for the growth of embrion and later of the fetus , for the growth of uterus , placenta and breasts. The recommended amount of proteins is 168 to 196 gr per day. The most favored foods are :

  • 30 ml peanut oil
  • 120 ml beans
  • 56 to 84 gr roasted meat
  • 1 egg

5. Carbohydrates : bread , pasta, cereals, rice

There is no recommended level in taking of carbohydrates during pregnancy but most of the doctors think that 60 % of the calories per day should be derived from carbohydrates. If a woman takes 2000 calories , 1200 calories should derive from carbohydrates.

The most selected :

  • A small corn bread
  • 120 ml pasta , cereals or rice
  • ½ of a long loaf
  • 1 slice of bread
  • 1 rollbread pasta rice

6. Fats and sweetner

  • 15 ml sugar or honey
  • 15 ml olive oil
  • Butter or margarine in a reduced amount
  • 15 ml marmalades
  • 15 ml salad oil

Every diet should include fats but during pregnancy they should be reduced and be used as less as possible.

7. Drink too much water

A pregnant woman should drink 6 to 8 glasses of water a day,water is the best choice. Pregnant women are advised to drink too much water , some of them don’t like drinking water but it is very important.

Water is very important for the pregnant women body because it thaws the food , develops new cells and balances blood volume.

A pregnant woman should feel better if she drinks more water than before. A lot of women that suffer from headache during pregnancy , uterus contractions and a lot of other problems note that by consuming a lot of water a day ease or disappear these symptoms.

Drinking a lot of water reduces urinary infections especially bladder .

When urine is yellow or dark that means that it is not consumed the proper amount of water so you should drink more water.The greater amount of water should be used in the morning or during the day not in the evening to avoid the frequent urination during the night to not to break the sleep.drinking plenty of water during pregnancy

8. Eating in the restaurant

Nowadays a lot of people including pregnant women prefer to eat one or some meals at week out of the house. Eating in the restaurant is not a problem but it is very important to pay attention to the sort of the food that should be consumed. It should be avoided meat consumption and its less grilled byproducts or alive sea fruits or sushi.

Fish , green salad are a good choice but must pay attention to the calories because of the increase in weight.  Processed food in small pieces should be avoided because they contain lots of salt and this leads in salt retention in the body consequently of the water causing edema.

eating out in the restaurant

9. Caffeine

Drinking 3-4 cups of coffee a day causes small baby weight and small size of head. Toxic level of caffeine is not defined but its intake should be limited as possible. Caffeine is not found only in coffee but also in chocolates , coca – cola and energetic drinks, also in composition of some medications for headache or cough. Caffeine is a stimulant of the central nervous system but its consumption does not have advantage on pregnant woman or fetus.Finally uses of caffeine should be limited during pregnancy and also in breastfeeding. Read carefully the labels of foods , drinks and medication to verify the content of caffeine.

a cup of coffe while pregnant


chocolate eating while being pregnant


10. Vitamins and mineral salts

It is very important that a woman during pregnancy uses prenatal vitamins. They do contain the proper daily amount of vitamins and mineral salts which needs the fetus and the pregnant woman but that does not mean that these prenatal vitamins do substitute the rich and diversity diet that we spoke above.

The main change of prenatal vitamins with multicomplex vitamins is that the first ones do contain acid folic and iron.

The only mineral that could not be taken in the proper amount with food is iron; blood volume increases with 50 % during pregnancy and iron is a very important component in blood production.

iron taking while pregnant

11. Iron

Except of the food and prenatal vitamins sometimes it is recommended the intake of extra iron during pregnancy. In the beginning of pregnancy the doctor requires a blood analysis and if anemia is founded it is recommended iron intake. In some women iron intake frequently is accompanied with vomiting, metal taste in mouth and constipation. In these cases it is better to consult the doctor to find the proper amount of iron to minimize the side effects.

12. Fluoride

The uses of fluorine during pregnancy is controversial. Some people think that fluorine intake brings good effects for the teeth of the baby after birth but this is not scientifically certified anyway it is not harmful for the fetus.

13. Sodium salts

Sodium is a necessary element to balance the body fluids. Sodium is necessary also for the development of the fetus. Uses of salt should be limited , in controlled amount ; the intake of salt in large quantities may lead in water retention in the body , edema ,bulge and high blood pressure.Salt consumption should be under 3 gram per day.

Getting Pregnant

Sensible Things You Should Do Before Trying To Get Pregnant

Trying for a baby is more than the act of conception which leads to pregnancy. It’s about making positive changes in your life so that you are in tip top form to carry a baby. It’s also vital to make changes in your life such as sorting out your budget, loosing any excess weight that you may be carrying and trying to eliminate any major sources of stress and worry from your life.

Getting healthier will improve your chances of conception

Given that your unborn baby will receive everything that you put into your body, it’s essential to completely stop smoking, drinking alcohol and taking drugs including certain prescription  medication. Statistics show that babies born to mothers that smoke throughout pregnancy will be of a smaller birth weight and may have other health problems. Second hand smoke is also dangerous because you are still breathing in many different harmful chemicals so it’s sensible to avoid spending excessive time with smokers.


If you’re serious about getting pregnant then you really need to visit your doctor to discuss any medication that you may be taking and find out whether you should stop taking it while you’re trying to conceive. During this same visit, ask your doctor to carry out some routine checks on your blood and urine to make sure that you are in the best of health before you conceive. Tests like these will alert your general physician to any vitamin deficiencies, thyroid problems or anaemia and you can put this right before trying to get pregnant.

vitamins for pregnant women

Eating and drinking

If you’re the type of person that likes to have a drink in the evening to unwind, its best to try and break this unhealthy habit and replace alcohol for fruit juice or plain water instead. If your partner or husband regularly drinks alcohol then he should also try and cut down on his alcohol consumption while he is trying to get you pregnant as excessive alcohol can sometimes affect fertility.


Being vastly overweight is not the best condition to be in to have a baby so try and cut down on fatty food and decrease the amount of calories that you are eating each day. You can do this with a minimum amount of effort by simply eliminating fried food, butter and other unhealthy foods such as chocolate, chips, pizza, burgers, doughnuts etc. Make a journal and write down every single thing that you eat during the day and this will help you to realize where you can make positive changes. For example, perhaps you generally have a cookie or two with your morning cup of coffee; you can swap this for a healthier snack such as a fruit smoothie and a banana.

healthy eating fruit and vegetables

Every woman who is trying to conceive should take a multivitamin alongside 400 micrograms of folic acid. Medical experts have found that the B vitamin folic acid contains everything that a woman’s body needs for a baby to develop and grow healthily. Don’t assume that just because you’re taking vitamins that you can eat junk food as this is not the case. You should still be eating several portions of fruit and vegetables each day as well as consuming whole grains and healthy fats.

Avoiding certain conditions and diseases

Finding out about any potential dangers to an unborn baby is crucial and is definitely one of the more important things you should do before trying to get pregnant. Avoid any person who is suffering from conditions such as German measles as this can be harmful to the fetus if you catch the disease. Indeed, where possible you should keep away from anyone who is suffering from anything that is infectious such as influenza. It’s your duty to stay healthy while you are trying to get pregnant so if you find out that a friend of yours is ill, then send them a get well card and keep your distance until they have fully recovered.

Small domestic pet rodents such as hamsters and guinea pigs can carry a virus that is harmful to unborn babies so this is another thing that you need to be aware of when you’re pregnant or even trying to get pregnant. If you usually have regular contact with a cat it’s paramount that you don’t change the litter box or handle any cat faeces as this can cause a very dangerous condition called toxoplasmosis which can harm your baby and make you feel very unwell.

Learn to chill out

These days many young women have successful careers and they combine this with running a household and having a busy social life. In order to maximize your chances of a healthy conception you really must try and avoid stressful situations and aim to get your work-life balance more even. Nobody likes to let people down but you have to put your mental and physical well being first when trying to get pregnant.

It’s important to reward yourself, especially if you have stopped smoking and given up alcohol so rather than going around the bars and clubs with your friends, book a spa day for yourself and some friends and enjoy a day of pampering and relaxation. These sorts of activities are excellent for boosting your endorphins and making you feel happier and healthier. If you honestly feel that you are doing too much either in the work place or at home, then make a conscious effort to take a step back.

spa for pregnant women

Sorting out your finances

Bringing a child into the world when you are desperately short of money is not a good plan. One of the most essential things you should do before trying to get pregnant is to sit down with your partner and look at your household budget. The likelihood is that you are probably in debt so if possible you need to try and pay back any money that you owe on credit cards or loans so that will then have ample money in your budget to cover the expense of a new baby. Don’t go into this with your eyes shut because babies are expensive. You will be paying for them until they leave home so with this in mind, you should reconsider trying for a baby if your finances are not sorted.

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