Expecting a Baby? Do you wish to give birth in Mexico, USA, Canada, Barbados or Brazil  

Expecting A baby?

Do you wish to give birth in Mexico, USA, Canada, Barbados or Brazil? 

When it comes to childbirth, the experience can vary widely depending on the country. Factors such as medical practices, access to care, cultural influences, and government policies all play a role in shaping the birthing experience. In this post, we will take a closer look at birthing practices in five countries: Mexico, the United States, Canada, Barbados, and Brazil. Understanding the different approaches can help prospective parents make more informed decisions about where to give birth.

1. Birthing in Mexico
In Mexico, there is a mix of public and private healthcare options for maternity care. Public hospitals provide affordable care, but they can be overcrowded, which may affect the quality of the experience. Many women opt for private hospitals, where there is often more personalized attention, higher-quality facilities.

The average pregnancy care in Mexico includes regular prenatal checkups, ultrasounds, and tests, and it is common for mothers to have a choice between vaginal birth or cesarean section, although the latter is more common in private hospitals. Cultural traditions often influence the birthing process, with many women preferring to have a family member present during labor. While home births are not as common, they are gaining popularity in certain circles.

2. Birthing in the United States
The United States has a highly developed healthcare system, but it is also one of the most expensive countries in the world to give birth. Most births in the U.S. take place in hospitals, and many women opt for a medicated birth (e.g., epidural) with a high rate of cesarean deliveries.

Maternity care in the U.S. is very medicalized, with doctors closely monitoring labor and delivery. The country has one of the highest maternal mortality rates in the developed world, which has sparked discussions on improving care, especially for women of color and those in marginalized communities. Midwifery-led births are available but are less common compared to other countries.

3. Birthing in Canada
Canada’s universal healthcare system ensures that all citizens and permanent residents have access to free maternity care. Canadian hospitals offer a wide range of birthing options, including epidurals, midwife-assisted deliveries, and home births. The country’s approach tends to be more holistic, with an emphasis on natural childbirth when possible.

In general, patients have the support of midwives, nurses, and doctors, who are highly trained and supportive of birth plans. While hospitals are the most common place for births, home births with midwives are an increasingly popular choice for healthy pregnancies. Canada has a relatively low cesarean section rate compared to the U.S. and emphasizes breastfeeding as part of postpartum care.

4. Birthing in Barbados
Barbados, an island nation in the Caribbean, provides both public and private healthcare options for expectant mothers. Public hospitals are generally affordable and provide standard maternity care.

In Barbados, cultural attitudes toward childbirth are significant, with many women giving birth in the hospital, though some still prefer to have their babies at home with a midwife or family members present. Barbados has a relatively low cesarean section rate, and natural childbirth is often encouraged, though medical interventions are available if necessary. Prenatal care is typically straightforward, with regular visits to obstetricians or midwives.

5. Birthing in Brazil
Brazil offers both public and private healthcare, with the private sector providing higher-end services in more urbanized areas. Public hospitals are generally free but can be crowded, while private hospitals offer a higher level of comfort and better facilities for a price. Cesarean section rates in Brazil are among the highest in the world, with many doctors recommending the procedure for convenience and safety.

Brazilian culture places a strong emphasis on family, and it is common for partners, relatives, and even friends to be present during the birth. Many women opt for epidurals, but natural childbirth and water births are becoming increasingly popular, particularly in private healthcare settings. Home births are relatively rare but are gaining traction in some circles.

Conclusion
While each of these five countries offers a different approach to childbirth, one common thread is the importance of quality care and the desire to ensure a safe and supportive experience for mothers and their babies. Whether in a private hospital in Mexico or a public one in Canada, the choice of where to give birth should reflect not just the medical facilities available, but also the cultural attitudes, healthcare policies, and personal preferences of the mother.

When choosing where to give birth, it’s essential to consider factors such as the cost of care, the availability of support systems like midwives or doulas, and the type of birth experience you desire. No matter where in the world you are, the ultimate goal remains the same: a healthy, positive birth experience for both mother and child!!!

What Nigerian Expectant Mothers Need to Know Before and After Going on Birth Tourism

What Nigerian Expectant Mothers Need to Know Before and After Going on Birth Tourism

What Nigerian Expectant Mothers Need to Know Before and After Going on Birth Tourism

Planning to have your baby abroad? It’s an exciting decision, but it comes with lots of preparation! From choosing the right country to sorting out paperwork, you’ll need a clear plan to make your birth tourism journey smooth. Whether you’re eyeing the USA, Brazil, Canada, Barbados, or St. Kitts and Nevis, here’s everything you need to know before and after giving birth abroad.

Before Traveling: Setting the Foundation

1. Choose the Right Country

Different countries offer unique perks for birth tourism. For example:

USA: Your baby automatically gets U.S. citizenship.

Canada: Canadian citizenship for your baby and access to world-class healthcare.

Brazil: Citizenship for your baby and a pathway to residency for parents.

Barbados & St. Kitts and Nevis: Lesser-known gems with friendly immigration processes and citizenship benefits.

Research each destination to see which aligns with your goals.

2. Sort Out Your Visa

Getting a visa is a big step, and every country has its rules. For instance:

The USA requires a B2 visitor visa, and you must prove you can pay for your medical bills.

Canada might ask for proof of funds and intent to return after your visit.

Apply early, gather all the necessary documents, and be honest about your purpose.

3. Budgeting

Birth tourism isn’t cheap. Besides medical bills, think about:

Flights and accommodation

Doctor’s fees and hospital charges

Post-delivery expenses like passports and baby care

It’s wise to over-budget to avoid surprises.

4. Pick the Right Hospital

Research hospitals and clinics in your chosen country. Check reviews, their maternity packages, and whether they’re experienced with international patients.

5. Plan Your Stay

You’ll likely need to arrive a few weeks before your due date. Plan your accommodation close to your hospital and ensure it’s baby-friendly.

After Giving Birth: What Happens Next?

1. Get Your Baby’s Documents

Once your baby is born, you’ll need to handle paperwork quickly. This usually includes:

Birth certificate

Passport

Citizenship documents (if applicable)

Each country has its process, so confirm what’s needed beforehand to avoid delays.

2. Healthcare for Baby and Mom

After delivery, ensure you and your baby get all necessary postnatal care. Some countries offer follow-up services for newborns, so take advantage of them.

3. Travel Back Home

Don’t rush the journey back to Nigeria. Give yourself enough time to heal and adjust to life with your newborn. When you’re ready, ensure you have your baby’s travel documents and any required vaccinations.

4. Explore Citizenship Benefits

If your baby is a citizen of the country where you gave birth, understand what benefits they’re entitled to. For instance, access to quality education, healthcare, and future residency options for the family.

5. Keep in Touch

It’s a good idea to maintain contact with the hospital or clinic in case you need medical records or follow-ups later.

A Few Extra Tips:

Learn basic phrases in the local language if English isn’t widely spoken.

Hire a Birth Services Officer or consultant to handle logistics if you’re feeling overwhelmed.

Planning a birth abroad is a bold and rewarding journey. By preparing well and staying informed, you can make the process smooth and joyful. If you’re ready to start this exciting chapter, take a deep breath and go for it you’ve got this!

The Importance of a Birth Support Officer: Navigating Airport Entry with Ease

The Importance of a Birth Support Officer: Navigating Airport Entry with Ease

For expectant mothers traveling abroad, navigating airport entry procedures can be overwhelming. From managing complex documentation to handling language barriers, airport entry brings unique challenges. A Birth Support Officer (BSO) is a dedicated professional trained to ease these concerns, making the process smoother and more stress-free.

Challenges at the Port of Entry

1. Complex Documentation: Ensuring essential documents like visas, passports, and insurance are in order can feel daunting.

2. Unfamiliar Procedures: Each country has unique entry regulations, which may feel confusing.

3. Language Barriers: Communicating with local authorities can be challenging in a foreign language.

4. Time Pressures: Delays or misunderstandings can impact your travel schedule.

The Role of a Birth Support Officer

A BSO provides comprehensive assistance by:

1. Reviewing Documents: Ensuring your papers are accurate and complete.

2. Explaining Airport Procedures: Offering clarity on entry requirements, customs, and security checks.

3. Coordinating with Authorities: Facilitating communication with airport staff for smoother passage.

4. Offering Emotional Support: Providing reassurance and guidance.

Benefits of a Birth Support Officer

1. Reduced Stress: Expert support for a worry-free experience.

2. Efficiency: Minimize delays and complications.

3. Tailored Assistance: Personalized guidance suited to your needs.

4. Peace of Mind: Feel confident knowing you’re fully prepared.

Key Questions to Ask Your BSO

1. What entry documents are needed?

2. What are the country-specific airport procedures?

3. How will communication challenges be handled?

4. What’s the process for traveling with medical equipment?

5. What contingencies are in place for unexpected situations?

Conclusion

A Birth Support Officer is a valuable ally for expectant mothers traveling abroad, providing expertise and peace of mind. With a BSO’s support, you can enter your destination smoothly, focusing on the excitement of your journey rather than the stress of airport logistics.

Your Birth Journey Begins Here: Speak to a Birth Services Expert

Welcoming a new life into the world is one of the most profound experiences a person can have. Whether you’re expecting your first child or adding to your growing family, navigating the journey of pregnancy, childbirth, and beyond can be both exhilarating and overwhelming. That’s where Aspom Birth Services comes in – your trusted partner in this trans-formative journey.

Expert Guidance Every Step of the Way

At Aspom Birth Services, we understand that every pregnancy and birth is unique. That’s why we offer personalized support and guidance tailored to your individual needs and preferences. Our team of experienced birth professionals is here to provide you with the knowledge, cost implication, and emotional support you need to feel confident and empowered throughout your birth experience.

Comprehensive Services for Every Stage of Pregnancy and Birth

From prenatal education and childbirth preparation to postpartum support, we offer a wide range of services to support you at every stage of your journey. Whether you’re interested in exploring natural childbirth options, C-Section, or seeking guidance on how to navigate the process of birthing abroad, our team is here to help you make informed decisions that align with your values and goals.

Empowering You to Make Informed Choices

At Aspom Birth Services, we believe in the power of informed choice. We provide you with evidence-based information and unbiased support so that you can make decisions that feel right for you and your family. Whether you’re considering birthing in USA, Canada, Brazil, Mexico, Barbados, St Kitts & Nevis or navigating the complexities of the healthcare system, we’re here to provide you with the guidance and advocacy you need to navigate your birth journey with confidence and peace of mind.

Schedule Your Consultation Today

Ready to take the next step in your birth journey? Speak to a birth services expert today by scheduling a consultation with Aspom Birth Services. Whether you have questions about our services, want to learn more about our approach to childbirth support, or are ready to begin your journey with us, we’re here to support you every step of the way. Your birth experience matters, and we’re honored to be a part of it.

Contact us today on IG @aspombirthservices, E-mail @info@aspombirthserives to schedule your consultation and take the first step toward a positive and empowering birth experience. Your journey begins here.

STEP-BY-STEP GUIDE TO BIRTHING ABROAD

Here at Aspom Birth Services we are specialized in assisting Pregnant Mum in giving birth abroad. Here’s a step-by-step guide to using our services:

Contact Aspom Birth Services: Reach out to Aspom Birth Services through our website[aspombirthservices.com], email [info@aspombirthservices] , or phone (09087492961) to inquire about their services and discuss your specific needs and preferences.

Consultation and Assessment: Schedule a consultation with our expertise @ Aspom Birth Services to discuss your medical history, preferences for birthing abroad, and any specific requirements you may have. They will assess your eligibility and provide personalized guidance based on your circumstances.

Choose Destination and Healthcare Provider: With the assistance of Aspom Birth Services, select a destination for giving birth abroad and choose a reputable healthcare provider or hospital in that location. Consider factors such as the quality of medical care, amenities, and your budget.

Our Location includes: Canada, USA, Mexico, Brazil, St Kitts & Nevis, Barbados.

Visa and Travel Arrangements: Aspom Birth Services will assist you in obtaining the necessary visa for traveling to your chosen destination. We can also provide guidance on travel arrangements, including flights, accommodation recommendation, guide to port of entry, guide to baby’s documentation & FAQ checklist.

Prenatal Care: Before you arrive at your destination, Aspom Birth Services will facilitate your prenatal care appointments with the chosen healthcare provider. They will ensure that you receive comprehensive medical care and support throughout your pregnancy. That’s getting you your doctor’s appointment.

Documentation and Legal Procedures: Aspom Birth Services will assist you in completing any necessary documentation and legal procedures related to your baby’s birth abroad. This may include obtaining a birth certificate, passport, and any other required paperwork.

Departure: Once you and your baby are medically cleared to travel, Aspom Birth Services will help you make arrangements for returning to your home country. They will ensure that you have all necessary documents for departure and provide any additional support needed for a smooth journey home.

Throughout the process, Aspom Birth Services will be available to provide personalized assistance, guidance, and support to ensure a positive birthing experience abroad.

THE BENEFITS OF PRENATAL YOGA STRENGTHENING BODY AND MIND DURING PREGNANCY.

Prenatal yoga offers numerous benefits for both the body and mind during pregnancy:

Physical Strength and Flexibility: Prenatal yoga incorporates gentle stretching and strengthening exercises that help to improve flexibility and build muscle tone. This can be especially beneficial for pregnant individuals, as it helps to alleviate common discomforts such as back pain and muscle tension.
Improved Circulation: The gentle movements and poses in prenatal yoga help to improve blood circulation throughout the body, including to the uterus and placenta. Better circulation can promote the delivery of nutrients and oxygen to the baby, as well as reduce swelling and the risk of varicose veins.
Reduced Stress and Anxiety: Pregnancy can be a stressful time, but prenatal yoga offers a safe and calming space for relaxation. Through deep breathing exercises and mindfulness techniques, expectant mothers can reduce stress hormones and promote feelings of calmness and well-being.
Better Sleep Quality: Many pregnant individuals struggle with sleep disturbances, but practicing prenatal yoga can help promote better sleep quality. The combination of gentle movement, relaxation techniques, and improved circulation can lead to deeper and more restful sleep.
Preparation for Labor and Birth: Prenatal yoga teaches expectant mothers valuable techniques for coping with the physical and emotional demands of labor and childbirth. Through breathing exercises, visualization, and pelvic floor strengthening, individuals can feel more confident and empowered as they approach childbirth.
Connection with Baby: Prenatal yoga provides an opportunity for pregnant individuals to connect with their baby on a deeper level. Through mindful movement and meditation, mothers can foster a sense of bonding and awareness with their growing baby.

Overall, prenatal yoga offers a holistic approach to pregnancy wellness, addressing both the physical and emotional needs of expectant mothers. By incorporating regular practice into their routine, pregnant individuals can experience increased strength, flexibility, and peace of mind throughout their pregnancy journey.

THE MANY BENEFITS OF BIRTHING YOUR CHILD IN CANADA: A GUIDE FOR EXPECTANT PARENTS

Introduction:

Bringing a new life into the world is a joyous and trans-formative experience for any parent. As expectant parents, you may be considering various options for childbirth, each with its own set of advantages and considerations. One increasingly popular choice is birthing your child in Canada. Known for its excellent healthcare system, diverse cultural landscape, and welcoming environment, Canada offers numerous benefits for parents seeking a safe and supportive setting for the birth of their child.

In this guide, we’ll explore some of the key benefits of choosing Canada as your birthing destination.

High-Quality Healthcare:

Canada is renowned for its universal healthcare system, which provides access to high-quality medical care for residents and visitors alike. When you choose to give birth in Canada, you can rest assured that you’ll receive top-notch prenatal, delivery, and postnatal care from experienced healthcare professionals. Canadian hospitals and birthing centers are equipped with state-of-the-art facilities and technology to ensure the safety and well-being of both mother and baby.

Multicultural Environment:

Canada is known for its cultural diversity, with people from all over the world calling it home. This multicultural environment creates a welcoming and inclusive atmosphere for expectant parents from diverse backgrounds. Whether you’re seeking care in your native language, craving cuisine from your home country, or looking to connect with other expatriates, you’ll find a supportive community in Canada that celebrates cultural diversity and embraces different traditions.

Citizenship and Immigration Benefits:

One of the most significant advantages of birthing your child in Canada is the potential for citizenship and immigration benefits. In Canada, children born on Canadian soil are automatically granted Canadian citizenship, regardless of their parents’ nationality or immigration status. This citizenship by birthright opens up a world of opportunities for your child, including access to quality education, healthcare, and social services. Additionally, having a Canadian-born child may facilitate the immigration process for the rest of your family, providing a pathway to permanent residency and eventual citizenship.

Peace of Mind:

Choosing where to give birth is a deeply personal decision, and peace of mind is paramount for expectant parents. By opting for Canada as your birthing destination with Aspom Birth Services, you can enjoy the peace of mind that comes with knowing you’ll receive exceptional medical care in a safe and welcoming environment and a seamless process with our Birth services expert. Canada’s low maternal and infant mortality rates, coupled with its comprehensive healthcare system, offer reassurance to parents seeking the best possible outcomes for their childbirth experience.

Access to Support Services:

In addition to medical care, Canada offers a wide range of support services for expectant and new parents. From prenatal classes and breastfeeding support groups to parenting workshops and childcare resources, you’ll find ample support to help you navigate the joys and challenges of parenthood. Whether you’re a first-time parent or adding to your family, Aspom Birth Services is here to make the process smooth and seamless for you, also Canada’s supportive network of healthcare professionals, community organizations, and government agencies is there to assist you every step of the way.

 

Choosing where to give birth is a significant decision that requires careful consideration of various factors. For expectant parents seeking a safe, inclusive, and supportive environment for the birth of their child, Canada emerges as a compelling choice. With its high-quality healthcare system, multicultural environment, citizenship and immigration benefits, peace of mind, and access to support services, Canada offers numerous advantages for families embarking on the journey of parenthood. If you’re considering birthing your child in Canada, consult Aspom Birth Services today, let’s help you pick the appropriate Hospital with good healthcare to explore your options and make an informed decision that aligns with your needs and preferences.

TIPS FOR FIRST TIME FLYERS

TIPS FOR FIRST TIME FLYERS

Is it your first time flying? If you’re a plane virgin looking ahead to your maiden flight, you’re sure to have a few questions, some of which you may be too embarrassed to ask your jet-setter friends. If your first flight is long-haul, you’ll want to read our tips for long haul flights and advice for sleeping on a plane. Read on for our tips for first time flyers, which we hope will help you to breeze through your first flight with confidence and excitement.

Prepare Your Paperwork

Many first time flyers worry about arriving without the necessary paperwork to board their flight, and this can make for a nervy first trip to the airport. The main point to remember here is that the most important document is your passport: make sure it’s up to date and ideally has at least three months to go before its expiry whenever you travel internationally.

Be sure to book your travel insurance before you leave for your holiday. Print out your policy documents and bring them with you – make sure you have the emergency number for medical assistance and a rundown on what your chosen policy covers.

Most airlines now issue e-tickets that can be shown on your tablet or smartphone. So if you booked online and were expecting a paper ticket to arrive in the post: don’t panic – you will usually be issued with all the information you need to show staff at the airport in your confirmation email, which can come from the airline you’re flying with or from a third-party.

Once you’ve shown this at the check-in desk, staff will issue you with a physical boarding pass: this shows information like your flight number, the time it’s scheduled to take off and your seat number. It’s also what will grant you access to the aeroplane, so try not to drop it in the excitement in your first trip ‘airside’! Check out our tips for getting through airport security fast and our comprehensive airport tips page for additional advice.

Know your luggage

Even the most seasoned travellers sometimes get confused by airline rules about baggage allowance but as a flying newbie, the first thing to get your head around is the difference between cabin and hold luggage, then to look into whether or not you need to take both: usually, if you’re travelling long-haul (that’s a flight that lasts six hours or more), you will want to ‘check in’ at least one piece of hold luggage which you’ll need to leave at the check-in desk before boarding. It’ll then be returned to you at the other side, where you’ll need to identify it on a luggage carousel.

On many short-haul flights, carriers will allow you to take a bag or case that’s big enough to take most of what you’ll need for a long weekend or city break. This allows you to keep all your belongings with you for the duration of the flight, and means a quicker getaway at your destination. You’re also more likely to be charged extra for storing baggage in the hold, so it’s good to travel light, particularly when flying with budget airlines. Check out our guide to flying budget airlines for more specific advice on what you can expect.

All airlines have restrictions on the sizes of bags you can take on board, both for hold luggage and cabin bags. Be sure to check these details with your airline, as there is no universal rule.

On the flight

Once you’ve navigated the airport and made it successfully on to your flight (we hope!), you’re almost ready to take to the sky. Nervous? Read our advice for fear of flying ahead of time, but all you need to do on the airplane is sit back, relax and enjoy having a few hours downtime.

First you need to find your seat, and ensure all your cabin luggage is stowed away correctly. Most flights, particularly longer ones have assigned seating, so look for a number followed by a letter on your boarding pass such as ’11 D’. The number relates to the row you’ll be sitting in, while the letter refers to whether it’s an aisle, window or middle seat. The cabin crew – who will be wearing anything from glamorous hats and heels to baggy tees in airline colours – will be happy to help you find your seat and put your luggage in a safe place, which may be in an overhead locker or under your seat.

Prepare for take-off…

Before your plane takes off, there are some procedures to go through that may be alarming if this is your first time flying, but all of these are completely routine and contribute to safety on board. You’ll be shown how to buckle your seat belt, what the different lights on the seat ahead of you mean, and what to do in an emergency. Remember, every flight has to go through this process, partly due to the existence of first-time flyers like yourself!

You may be worried about the sensation of taking off, as the thought of a heavy metal object suddenly taking to the sky can seem unnatural. While you may rationally understand the laws of physics behind the event, it’s worth preparing yourself for the feeling, which is a bit like being in a car when someone accelerates very quickly, pushing you into the back of your seat.

After about 25 seconds you will feel the plane start to lift, and if it’s daytime, you’ll see the ground getting further away – you may find it fascinating to see your town from the air for the first time! It’s normal to feel some bumps while the plane is still climbing, so don’t worry – see our article on airplane turbulence to find out more about the facts behind those common bumps.

After a certain point, the plan reaches cruise altitude which is usually the highest it will get. Generally speaking the higher you go the smoother the ride, so this is when the captain will tend to turn off the seat-belt signs and you can get up and stretch your legs or visit the loo.

In-flight etiquette

You’ve made it up to 30,000 feet! But what about interaction with your fellow travellers? We’ve already covered the most annoying things that people do on flights, so you’ll be off to a ‘flying’ start if you can avoid being that person.

Food and Entertainment

Depending on your airline and duration of the flight, you may be served one or more meals on the plane, as well as drinks (including a limited amount of alcohol) and snacks. You’ll already know if these refreshments are included, as you’ll have been asked about your dietary requirements when you booked the flight. If you weren’t asked, food and drink will normally be served but you will have to pay extra for it. Don’t worry if you forgot to bring cash: most planes are now equipped with electronic card readers.

If you’re flying budget, don’t be too disappointed if the entertainment is limited to a single, tiny TV screen and some scratch cards – for this reason we recommend you bring your own books, music and anything else allowed on board that will help you to pass the time.

Check with your airline or airport

If you’re still feeling unsure about the finer details of your trip, most airlines and airports will have guides written specifically for their first time flying customers, which should help you to familiarise yourself with the specific situations you’re likely to encounter while travelling.

Most airlines also offer great customer service either online or over the phone, and will be geared up to answer any reasonable question you might want to throw at them. So if you’re in need a of a quick response, check for contact details on their site. Many will offer live chat sessions, which can be a good way to resolve queries quickly.

Face your fear

If your lack of experience in the aviation department is due to a serious fear of flying, you’ll already be familiar with the various methods of overcoming your anxiety that are available to help you become a confident flyer. There’s no one size fits all approach, and what helps one fearful flyer may do nothing for the next. But one element common to most flying phobias is a fear of the unknown, which is why flying courses have such high success rates.

By taking one of these courses, which are run by airlines such as British Airways and Virgin, you’ll no longer be a first time flyer by the time your trip rolls around, and you’ll have a thorough grounding in every noise, movement and piece of jargon that you might encounter while airborne. By taking away that element of the unknown, you’ll already be well on the way to reaching all those once-inaccessible destinations you’ve always dreamed of visiting.

 

WAYS TO MAKE THE MOST OF YOUR VACATION

WAYS TO MAKE THE MOST OF YOUR VACATION

From pretrip planning to arriving at your destination, checking into your accommodations, and making sure you start the day fresh, these tips will help you switch off and transition to vacation mode before you even realize.

A Fresh Approach

  1. Right Now Plan     Almost one in three travelers worry about what could go wrong in the first 24 hours of a vacation. Take inspiration from frequent travelers, who know that delays happen and luggage gets lost, but most travel bothers have a solution. Having confidence in your ability to come up with a “Right Now Plan” (a plan that focuses on being flexible to adapt to your surroundings in order to get to the outcome you wish to achieve) to combat any issues that come your way is key to reducing stress.
  2. Eat a Snack        Keeping your tummy happy reduces fatigue after a long journey. Eating something sweet stimulates the release of feel-good chemicals, providing a soothing feeling and boosting your mood, while a small protein snack can keep your energy levels up long enough to get you to your accommodations without feeling tired. When eating, focus your mind on the food, taste, texture and feel.
  3. Line Up         No one likes waiting in lines, but they’re a part of traveling. The majority of travelers are right-handed, so head to the counter that’s furthest to the left from the entrance. Fewer people choose that line since people gravitate to right-hand counters to match their dominant writing hand. You’ll soon be the first to make it through to baggage claim, securing a handy front-row spot.
  4. Enjoy the Journey      Rushing around distorts the perception of time. Slow down. Take the time to talk to your driver, host or concierge, creating a connection from the moment you leave the airport or station. Almost one in four travelers like a welcoming host, so pave the way by striking up the first conversation, asking for tips of what to see or do.

TECHNOLOGY TIPS

  1. While You Wait      After a long flight, it’s easy to get impatient while waiting for your baggage, but it’s also the perfect opportunity to text your loved ones that you’ve arrived safely. While you have your phone out, take a selfie and save it as your lock screen, that way if you misplace your phone you can easily prove it’s yours no matter the language barrier or situation.
  2. Digital Download      Apps can make exploring a new country less stressful, whether it’s a travel app, language translator, money converter, or a health app. Use your accommodations’ Wi-Fi to download what you might need, including your destination guide, and remind yourself of your itinerary and where you’re staying.
  3. Theme Tune Therapy      Unpack while dancing around to uplifting music. Pull out your iPhone and speakers and take out your belongings like no one’s watching. Let go of your ego, break any unhelpful patterns of taking things too seriously and rid yourself of negativity. You’ll be organized in no time and surrounded by your own possessions, which one in 10 travelers say helps shift them to vacation mode faster.to the day’s most important news
  4. Turn Off Technology      Turn off your phone and focus on the country you’re in. Allow your brain to catch up to your new surroundings. As you put your phone away, promote calm by lightly running one or two fingers over your lips which starts the “rest and digest” response that calms the body down and acts like brakes to anxiety loops, promoting a more relaxed and peaceful mindset.

CALM YOUR MIND

  1. Activate the Feel-Good Factor     After traveling it’s important to boost your feel-good chemicals and get yourself moving. If you’re the active type and your accommodations have a gym then go for a workout, or if you’re in a resort or villa take a stroll around the grounds. In a city apartment? Take a refreshing walk to get a feel for your local area. Take pictures of your accommodations (selfies allowed!) and share with those you care about back home.
  2. Sunshine Sense     Sunshine can boost your mood, raise vitamin D levels, and increase your energy – but underestimating the strength of the sun can result in a sunburn on day one (even on typically colder vacations like skiing!). Remember to apply that sunscreen on arrival. For those who’ve had a little too much exposure, soak a T-shirt in cool black tea or make your own aloe vera gel ice cubes.
  3. Home Away From Home     Whether you’re staying in an apartment, hostel, boat, or even a treehouse, many travelers feel more relaxed when they make their accommodations like home, with 14% saying a restful night’s sleep flips their switch to vacation mode. Bring comforting items with you like your favorite mascot, nighttime hot drink, personalized mug, pillowcase, bedtime journal, or a family photo.
  4. Instant Calm     If you need a shot of “instant calm” then pressure points are the answer. There are many trigger points to choose from. An easy one to locate is the space between the knuckles of your second and third finger right by the joints. Locate your preferred trigger point and apply firm pressure. This creates an instant feeling of calm.

START FRESH

  1. Be a Superhero     Hold a “Superhero pose” to clear your mind for the day ahead. Find a relaxing view, place your hands on your hips, stick your chest out, and hold your head high. Hold for 90 seconds and take three deep breaths. Get lost in the beautiful scenery, whether you’re in a sky-high apartment, a majestic riad, or a beautiful villa. Embrace the new and leave the past behind. Remind yourself that you can achieve your heart’s desires.
  2. Avoid Arguments     The key to switching off and arriving in a relaxed state is to leave any arguments or annoyances at home. Understand that traveling can be stressful and agree with your travel partner that you get a free pass for any minor snaps or miscommunications during your journey. When faced with a conflict, ask yourself if enjoying your vacation is more important than being right.
  3. Explore Your Surroundings      Become an explorer and overcome your fears. Almost 1 in 5 of 18 to 34-year-olds worry they haven’t planned enough of their vacation. Use the destination guide to find and list six things you want to do and pick one at random. Spontaneity adds a little more fun, and means you can live the vacation just for you and make sure you aren’t just doing what others think you should do.
  4. Live Like a Local     Living life walking in someone else’s shoes is a great way to leave your old patterns behind. Immerse yourself in the local culture and try a local cuisine or experience. Leave your comfort zone, chat with the locals, and find out where to go that’s off the beaten path.

 

HEALTHY EATING DURING PREGNANCY

HEALTHY EATING DURING PREGNANCY

During pregnancy your unborn baby gets all their nutrients from you. Healthy food choices before, during and after pregnancy help

  • You stay healthy and well
  • Your baby grow healthy and strong.

If you are planning a pregnancy, good diet and a healthy lifestyle will help your body prepare for the pregnancy and give your baby a good start. Healthy eating during pregnancy may also protect your baby against diseases in later life.

During pregnancy you need extra energy and nutrients. You do not need to eat for two, but you will need to eat regular meals with a variety of foods. What you eat is as important as how much you eat.

 

A healthy varied diet is important for you and your baby. The following nutrients are particularly important.

  • Folic acid,
  • Iron and vitamin C,
  • Calcium and vitamin D,
  • Omega-3 and omega-6 fatty acids.

 

  1. FOLIC ACID:

Folic acid is an important vitamin for a healthy pregnancy. It helps prevent conditions such as spina bifida and other neural tube defects (NTDs)

problems that can affect the baby’s spine. Spina bifida and NTDs are caused when the neural tube, which will become the baby’s spine, does not form properly in early pregnancy. Folic acid is most important in the months before becoming pregnant and the first 12 weeks of your pregnancy.

During this time you need to take a tablet that contains 400 micrograms (400µg) of folic acid every dayGood sources of folates Green vegetables, such as broccoli, brussels sprouts and spinach Beans and peas Some fruits, such as oranges Yeast or malt extract Some brands of bread, breakfast cereal, milk and other foods may have folic acid added to them. Read the packaging to check.

 

  1. IRON AND VITAMIN C:

Iron is important to help make the extra blood needed by you and your baby. Vitamin C is also important and it helps your body use the iron from food. Good sources of iron Red meat, such as beef, lamb and pork Chicken and fish

Other (non-meat) sources of iron

Eggs Breakfast cereals with added iron Pulses, such as beans, peas and lentils Dried fruit, such as prunes and apricots Green vegetables, such as broccoli and spinach

Aim to eat iron-rich foods every day. If you do not eat meat, make sure you include non-meat sources of iron every day combined with food rich in vitamin C to help your body use the iron.

You may also need iron tablets, particularly if you have had a baby in the last year or two.

Ask your doctor or midwife to advise you. Some foods, such as high-fibre cereal, milk, tea and coffee, reduce your body’s ability to use iron. Try not to have these at the same time as you take iron tablets or eat foods that are rich in iron.

 

  1. CALCIUM AND VITAMIN D:

Good sources of vitamin C Citrus fruits, such as oranges Kiwis Berries Tomatoes Juice made from fruits rich in vitamin C Potatoes Peppers Green vegetables, such as broccoli, brussels sprouts and spinach Include at least 2 servings of fruits or vegetables rich in vitamin C as part of your 5 or more servings of fruit and vegetables each day.

Examples of a serving include: 1 medium-sized fruit, such as an orange, 2 small fruits, for example 2 kiwis, or 1 glass of fruit juice. When preparing vegetables, be careful not to over-cook them, as this reduces the amount of vitamin C they contain.

One good way to combine vitamin C and iron is to try drinking a glass of orange juice with cereal or a boiled egg. This helps your body make the most of the iron in these foods.

Good sources of vitamin D

Oily fish, such as herring, mackerel and sardines Egg yolks Small amounts of everyday sunlight – vitamin D is made in the body when skin is exposed to sunlight Some brands of milk, breakfast cereal and margarine may have vitamin D added to them. Read the packaging to check.

If you are dark skinned, get no exposure to the sunlight or do not eat foods rich in vitamin D, ask your doctor or midwife if you need to take vitamin D tablets.

 

  1. OMEGA-3 AND OMEGA-6 FATTY ACID:

Omega-3 and omega-6 fatty acids are important for developing your baby’s brain and eyes.

Good sources of fatty acids Oily fish, such as herring, mackerel, salmon, sardines and trout White fish, such as cod and whiting Some vegetable oils, such as rapeseed (canola), flaxseed, linseed and walnut – used in small amounts when cooking.

Other sources of fatty acids Meat, chicken and eggs Seeds, such as sunflower, safflower, pumpkin and sesame Vegetables Wholegrain breads and breakfast cereals Aim to eat 1 portion of oily fish each week.

A portion is a piece of fish weighing 90g (3oz). If you do not eat oily fish, include other sources of omega-3 and omega-6 in your diet from the list above. White fish is also good for you. Eat 1 portion of white fish such as cod or whiting each week.