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Pregnant Women: How to Ensure a Healthy Baby and Enjoy Pregnancy Along the Way

By U.S. News & World Report

Having children is both an exciting and stressful time in a couple’s life. There is understandable anxiety surrounding the pregnancy itself, as well as labor and delivery — not to mention the next 20 years of another person’s life.

Here are five strategies to insure a healthy baby while also enjoying your pregnancy:

1. Have a plan with your OB-GYN. Your OB-GYN can provide useful information about planning for your pregnancy. This reduces anxiety as you step into this next phase of life. Prenatal care and good communication with your obstetrician are the keys to optimizing a successful pregnancy and reducing your stress. Make sure you’re comfortable with your obstetrician, as this physician will be your guide throughout the 40-plus week process. Whenever possible, anticipating and planning for pregnancy is ideal. There may be issues you’re not even aware of that can be managed best before pregnancy. For example, taking folic acid every day can help prevent birth defects — and it only works if a woman takes it before and during early pregnancy. We recommend all women of reproductive age take a multivitamin each day that has 400 micrograms of folic acid.

2. Good nutrition + healthy diet = healthy baby. It’s simple: A healthful way of life includes good nutrition and exercise. Pregnancy is a time when a mom sets the stage for her baby — not only ensuring a healthy pregnancy but a good start to life for this new person. Try a diet that’s full of fresh fruits and vegetables, and low in saturated fats and refined sugar. Lean meats and fish, legumes, whole-grain breads (but not too much!) and plenty of water are also important. Meal planning and preparation reduces the need to reach for those unhealthy food choices. Always exercise portion control — moderation is the key not only during pregnancy but also throughout your life.

3. Babies should not smoke and drink alcohol. Avoiding alcohol, tobacco and soda are a must. Cutting out these harmful chemicals will make you feel much better every day — plus provide your baby the best chance of physical and mental development throughout pregnancy and beyond.

4. Gain 25 pounds or less. Good evidence tells us that women do not have to gain two or three dress sizes to have a happy and healthy baby. It’s actually better for the baby to gain less weight. Mom will feel better throughout pregnancy and delivery with less added weight — which also translates to less for women to lose after birth.

5. More exercise = less stress. Exercise is also important throughout pregnanc, unless there are complications. Your obstetrician can guide you. Not only is being active important for your pregnancy health, but it will improve your stamina for the day of delivery. Exercise is also a natural way to relieve stress and anxiety. Endorphins released during exercise provide us with a sense of well-being.

Keep in mind: We usually get very few opportunities to have the privilege of pregnancy during life. It’s a wonderful opportunity to maintain or achieve a healthier life for you and your new baby. Enjoy every single minute!

More from U.S. News

10 Things No One Tells You About Breast-feeding

The Fertility Preservation Diet: How to Eat if You Want to Get Pregnant

The Best and Worst Exercises for Pregnant Women

Pregnant Women: How to Ensure a Healthy Baby and Enjoy Pregnancy Along the Way originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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