EXERCISE DURING PREGNANCY: A Guide to Safe and Beneficial Physical Activity

Hello everyone! I hope you’re all doing well. Today, we have an exciting topic to discuss on this blog: exercise during pregnancy. Many of you may have wondered whether it’s safe for pregnant women to exercise, what types of exercise they should engage in, and how much intensity and duration is appropriate. Well, worry no more because we have the answers you seek.   Before we dive in, it’s essential to consult your healthcare provider and seek their guidance on whether exercise during pregnancy is safe for you. Physical activity may not be suitable for certain categories of pregnant women, so professional advice is crucial.   Engaging in at least two and a half hours of aerobic activity per week is recommended for healthy pregnant women. Activities like walking or swimming can fulfill this requirement. You don’t have to complete the entire 2½ hours in one go; instead, spread it out throughout the week. For example, you can aim for 30 minutes of exercise on most, if not all, days. If this seems like a lot, you can break up the 30 minutes into three 10-minute sessions spread throughout the day. Regular physical activity can help reduce the risk of pregnancy complications and alleviate common discomforts such as back pain.   However, it’s important to note that not all exercises are safe for pregnant women. Activities like basketball, hot yoga, downhill skiing, horseback riding, and scuba diving are considered unsafe during pregnancy. As a general rule, always check with your doctor before lacing up those sneakers and hitting the jogging trail.   Let’s explore some additional benefits of staying physically active during pregnancy:   Maintains your overall physical and mental well-being. Helps you achieve appropriate weight gain during pregnancy. Alleviates common pregnancy discomforts such as constipation, back pain, and swelling in the legs, ankles, and feet. Assists in managing stress levels and improving sleep quality. I hope you’ve learned a thing or two from today’s discussion. Until next time, take care and stay healthy.  Cheers!

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JUNE 2023 NEWSLETTER

Fostering Support and Connection: VSF’s Plans and Goals   Hello, and welcome to June. We want to thank you once again for your support and encouragement as we continue to render financial aid and emotional support to pregnant women with histories of infertility, recurrent miscarriages and stillbirths. OUR INITIATIVES We have several projects and initiatives planned for this year, and we will reveal them to you in due time. Currently, we are assessing new eligible beneficiaries; carrying out statutory background checks and reviewing their medical records and histories. We aim to provide support to thirty women through pregnancy, childbirth, and beyond, and we are confident that we will achieve this goal. Currently we have 7 beneficiaries and we are working towards getting 23 more pregnant women. OUR BABIES All of our babies are thriving, and our program officers are in touch with the families to ensure that they are well-fed and receiving all the nutrition they need. OUR PARTNERSHIPS Our partnership with the Hospital Management Board, particularly with the Mother and Child Hospital in Akure, Ondo State, Nigeria, continues to be fruitful. To date, the Foundation has financed medical treatment at the hospital for eight women who had previously struggled with infertility, recurrent miscarriages, and stillbirths, enabling them to give birth to healthy babies. The hospital’s medical expertise and investigative support have been invaluable, and they have also been instrumental in providing high-quality healthcare to new mothers and infants. Additionally, the hospital has pledged to support our efforts to care for the 7 pregnant women presently on our program and the others who will be joining our program this year. Plans are underway for another outreach to sensitise women on prevalent issues in pregnancy. WHAT’S NEW NEW CAMPAIGNS One of our campaigns for the year is the 20SmilesFor20Years initiative. For this initiative, we will be collaborating with donors to offset the growing cost of providing support for our beneficiaries. To complement these efforts, we will be organising walkathons, encouraging individual campaigns and also unveiling VSF merch (products) this year. This month, we will also be rolling out a new series tagged “Meet Our VSF Mums” where the women will be sharing their stories, challenges as well as their hopes and aspirations. OUR PARTNERSHIPS We are intensifying efforts to cultivate partnerships and collaborations that can assist us in advancing the Foundation’s objectives. We will be sharing news later this year, so, please stay tuned.

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Nutrition During Pregnancy

 l recently came across an interesting quote about food. Here, take a look :   “One cannot think well, love well, sleep well, if one has not dined well.”   Hmmm… Such an interesting piece right? Yea it is.   Food is undoubtedly a major contributor to our physical well being. The food choices we make go a long way in determining our state of health. It is even more so in the case of a pregnant woman and the baby in her womb.  It is therefore important for pregnant women to pay attention to their food diets.Experts recommend the following key components during pregnancy:   Appropriate weight gain A balanced diet Regular Exercise Appropriate and timely vitamin and mineral Supplementation    To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from  a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to the barest minimum in the diet of a pregnant woman.   On fluid intake,it is recommended that a pregnant woman takes between 8 to 12 glasses of water daily. Please do ensure the water is safe for drinking.   It will also interest you to know that a healthy, well balanced diet can also help to reduce some pregnancy symptoms such as nausea and complications.   Here is a more detailed breakdown of foods that are beneficial for health and fetal development during pregnancy:   Vegetables like carrots, sweet potatoes, pumpkin, spinach etc fruits such as mangoes, bananas, apricots, oranges , red or pink grapefruit. Grains: ready to eat cereals/ cooked cereals Proteins such as: beans and peas, nuts and seeds, lean beef, salmon etc.   Finally, Let’s consider some safe guidelines for safe food handling:   Wash : Rinse all raw produce thoroughly under running tap water before eating, cutting or cooking.   Clean : Wash your hands, knives, countertops and cutting boards after handling and preparing uncooked foods.   Cook : Cook beef, pork or poultry to a safe internal temperature verified by a food thermometer.   Chill : Promptly refrigerate all perishable food.   Oops! Time to go ..but not to worry, I’ll be back before you know it. Till then, stay healthy.

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Hypertension in Pregnancy

Hey folks! Knowledge is wealth, as the saying goes, right? Yea. This is why we always like to bring information about the well-being of our expectant mothers and their unborn babies from time to time. Today we take a look at Hypertension in Pregnancy. First, what is hypertension? The World Health Organization (WHO) defines hypertension as a condition where the blood vessels have persistently raised pressure. The condition is also known as High Blood Pressure. When the blood pressure is above 140/90, we are already dealing with hypertension; a blood pressure above 180/120 is a severe case of this phenomenon. It might interest you to know that some women have hypertension during pregnancy. This can considerably endanger both the mother and the baby. High blood pressure can cause problems during and after delivery. The good news, however, is that this condition is both preventable and treatable. Let’s take a look at some symptoms of Hypertension in Pregnancy. These include severe headaches, Nausea and vomiting, excess protein in the urine, change in vision, upper abdominal pain etc. Here are some prevention tips for hypertension during pregnancy: Work with your doctor to help you stay within a weight range that is healthy for you. Avoid smoking and drinking alcohol, as both are known to raise blood pressure. What steps should you take as a hypertensive pregnant woman? It’s essential to visit your doctor regularly and religiously follow his prescriptions and treatment options. That would be all on this blog today. Till we come your way next time, stay healthy!

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STIs: A Closer Look at Their Prevalence among Pregnant Women

Sexually transmitted infections (STIs) are a major public health concern affecting people of all genders and demographics worldwide. However, today, we will focus on the prevalence of STIs among pregnant women and explore ways to prevent and treat them.   Pregnant women, like anyone else, can contract STIs through unprotected sex, sharing sharp objects, oral sex, and more. To prevent STIs, it’s recommended to be in a long-term, mutually monogamous relationship with a partner who has been tested and has negative STI test results. Using latex condoms the right way every time you have sex can also help prevent STIs.   If pregnant women are already infected with STIs, treatment options vary depending on the type of STI. Antibiotics are generally safe during pregnancy and can effectively treat and cure STIs such as chlamydia, gonorrhea, syphilis, trichomoniasis, and bacterial vaginosis. However, STIs caused by viruses, such as genital herpes, hepatitis B, or HIV, cannot be cured. Still, antiviral medications and other preventive measures can reduce the risk of passing the infection to the baby. Pregnant women or those considering pregnancy should get tested for STIs and take the necessary steps to protect themselves and their babies.   A real-life story highlights the importance of following medical advice and prescriptions when dealing with STIs during pregnancy. In 2022, a pregnant woman with an incompetent cervix, needed a cerclage for support and had contracted an STI. After undergoing surgery and treatment, she contracted another STI because she had intercourse against her doctor’s advice. Tragically, she lost her baby. This story underscores the need for women to follow medical advice and prescriptions carefully to ensure they receive the best possible treatment.   While foundations like ours can do their part, parents also have a crucial role in preventing STIs among young people. By working together and with God’s help, we can save many more lives.

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MAY 2023 NEWSLETTER

Fostering Support and Connection: VSF’s Plans and Goals Hello, and welcome to May. We want to thank you again for your support and encouragement as we continue to render financial aid and emotional support to pregnant women with histories of infertility, recurrent miscarriages, and stillbirths.  OUR INITIATIVES We have several projects and initiatives planned for this year and will reveal them to you soon. Currently, we are assessing new eligible beneficiaries and carrying out statutory background checks, including reviewing their medical records and histories. We aim to support thirty women through pregnancy, childbirth, and beyond, and we are confident we are on course to achieve this goal. OUR BABIES  All our babies are thriving, and our program officers are in touch with the families to ensure they are well-fed and receiving all the nutrition they need. February 14-Valentine’s Day has taken an extra layer of significance for us as one of our 2022 beneficiaries birthed her baby on that Day. OUR PARTNERSHIPS Our partnership with the Hospital Management Board, particularly with the Mother and Child Hospital in Akure, Ondo State, Nigeria, continues to be fruitful. The Foundation has financed medical treatment at the hospital for eight women who had previously struggled with infertility, recurrent miscarriages, and stillbirths, enabling them to give birth to healthy babies. The hospital’s medical expertise and investigative support have been invaluable, and they have also been instrumental in providing high-quality healthcare to new mothers and infants. Additionally, the hospital has pledged to support our efforts to care for pregnant women joining our program this year. WHAT’S NEW? NEW CAMPAIGNS One of our campaigns for the year is the 20SmilesFor20Years initiative. For this initiative, we will collaborate with donors to offset the growing cost of supporting our beneficiaries. To complement these efforts, we will organize walkathons, encourage individual campaigns, and unveil VSF merch (products) this year. A sensitisation program will hold on 3rd May to educate pregnant women on high blood pressure in pregnancy, causes, effects, prevention, and treatment. OUR PARTNERSHIPS We are intensifying efforts to cultivate partnerships and collaborations that can assist us in advancing the Foundation’s objectives. We will share news later this year, so please stay tuned. Once again, welcome to May.

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APRIL 2023 NEWSLETTER

Fostering Support and Connection VSF’s  Plan and Goals Hello, and welcome to April. April is a special month for us, because it’s a special month that denotes birth and new beginnings. We have some special news to share with you. OUR INITIATIVES We have several projects and initiatives planned for this year, and we will reveal them to you in due time. Currently, we are accessing new eligible beneficiaries; carrying our statutory background checks and reviewing their medical records and histories. We aim to provide support to thirty women through pregnancy, birth and beyond and we are confident that we will achieve this goal. OUR BABIES All of our babies are thriving, and our program officers are in touch with the families to ensure that they are well fed and receiving all the nutrition they need. February 14 Valentine’s day has taken an extra layer of significance for us as one of our 2022 beneficiaries birthed her baby on that day. OUR PARTNERSHIPS Our partnership with the Hospital Management Board, particularly with the Mother and Child Hospital in Akure, Ondo State, Nigeria, continues to be fruitful. To date, the foundation has financed medical treatments at the hospital for eight women who had previously struggled with infertility, recurrent miscarriages, and stillbirths, enabling them to give birth to healthy babies. The hospital’s medical expertise and investigative support have been invaluable, and they have also been instrumental in providing high quality healthcare to new mothers and infants. Additionally, the hospital has pledged to support our efforts to care for pregnant women who will be joining our program this year. WHATS NEW NEW CAMPAIGNS One of our campaigns for the year is the 20smilesfor20years initiative. For this initiative, we will be collaborating with donors to offset the growing cost of providing support for our beneficiaries. To complement these efforts, we will be organizing walkathons, encouraging individual campaigns and also unveiling VSF merch(products) this year. OUR PARTNERSHIPS We are intensifying efforts to cultivate partnerships and collaborations that can assist us in advancing the foundation’s objectives. We will be sharing news later this year, so ,please stay tuned.      

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MARCH 2023 NEWSLETTER

OUR CAMPAIGNS This year, we have a lot of projects and campaigns that will be unfolded in due course. Our first campaign of the year, 20smilesfor20years is in collaboration with Mrs Abe Tade as her commitment to humanitarian work. We are currently screening for beneficiaries that qualify and we believe that we will meet our target of supporting twenty women through pregnancy, birth and beyond. OUR BABIES All our babies are doing great and we are in constant touch with them to ensure that they are well fed and are being taken care of. We had our last baby from the 2022 program this month on valentine’s day and we are looking forward to welcoming at least 20 babies this year. OUR PATNERSHIPS Our collaboration with the Hospital Management Board, specifically the Mother and Child Hospital, Akure, Ondo State, Nigeria continues to yield positive results and so far we have helped 8 women with histories of infertility, recurrent miscarriages and stillbirths have their babies through the medical expertise of the hospital paid for by the foundation. The hospital has helped us immensely with investigations and also assisted greatly in providing quality healthcare that can be obtained for new mothers and babies. They are also committed to helping us take care of the pregnant women that we will be taking on this year. WHATS NEW? OUR CAMPAIGNS We are focusing on our 20Smilesfor20Years campaign and will prioritize the new beneficiaries’ welfare and health. We are also determined to raise more money as our beneficiaries require special and often times more expensive healthcare and diet compared with other pregnant women. Some of our fundraising efforts will include walkathons, individual campaigns and product sales. OUR BABIES Our target is to support at least twenty families this year through pregnancy , birth and beyond. OUR PARTNERSHIPS Our aim is for better collaboration with our health care providers and to partner with organizations and individuals that can help us to further our goals of the foundation.        

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