Exercise and Eating Guidelines for Expectant Women

1. Get clearance from your physician to exercise during pregnancy.
2. Obtain information from your physician regarding exercise guidelines for the various stages of pregnancy.
3. Don't begin a vigorous exercise program during pregnancy.
4. Avoid exercise in humid or hot conditions.
5. Warm up and cool down for at least 10 minutes.
6. Avoid over stretching.
7. Report unusual physical changes, such as severe fatigue or joint pain, to your doctor.
8. Eat a healthful carbohydrate before exercise, to prevent low blood sugar.
9. Drink lots of water before, during, and after exercise.
10. If an expectant woman is already overweight, she should not diet while pregnant, but rather, eat adequate amounts of protein, complex carbohydrates, fruits and vegetable in reasonable portions, and limit junk food intake. She should consult her physician or a nutritionist for details. Reading magazines devoted to women's health will further increase her knowledge of proper eating habits.
11. Most women can resume strenuous exercise (return to their pregnancy level ) six weeks postpartum.

How Alcohol Affects Your Body

1. Your brain – Alcohol, even in small amounts, causes irreparable damage to brain cells; some die and others are altered.


2. Your heart – Alcohol increase the risk of hypertension, stroke, and damage to the heart muscle.


3. Your Lungs – Alcohol depressed respiratory functions.


4. Your reproductive system – In men, alcohol can damage cells in the testes, causing impotence, sterility, and possibly enlarged breast. In women, alcohol can cause irregular menstrual cycle and malfunctioning of the ovaries. Alcohol has also been linked to birth defects in infants and to fetal alcohol syndrome.


5. Your liver – Because your liver must filter alcohol from the blood, alcohol affects it more than any other organ of your body:

a. Excess calories in alcohol are stored as fat in the liver.

b. Functioning liver cells die from alcoholic poisoning.

c. Scar tissue replace dead cells, causing cirrhosis.

6. Your immune system – Alcohol weaken the body's defense against infection and breast cancer

First Aid For Eye Injuries

Correct treatment of an eye injury immediately following an accident can prevent loss of sight.
because it is difficult to determine the exetent of damage to the eye, medical help should be sought
as soon as first aid is completed.Then call an ophthalmologist, your family physicain, or go to a nearby
hospital emergency room immediately.

Blows To The Eye
Apply an ice-cold compress immediately for about 15 minutes to reduce the pain and swelling. A black eye or
blurred vision could signal internal eye damage. See your opthalmologist immediately.

Eye and Eyelid Cuts
Bandage the eye lightly and seek medical help immediately. Do not attempt to wash the eye or remove the object
stuck in it. Never apply pressure to the injured eye or eyelid. Do not rub the eye
Specks in the Eyelid
Never rub any speck or particle in your eye.Lift the upper lid over the lower lid allowing the lashes to brush
the speck off the inside of the upper lid. Blink a few times and let the eye move the particle out. If the
speck reamins, keep ypur eye closed and seek medical help.

Chemical Burns
Flood the eye with water immediately, using your fingers to keep the eye open as wide as possible. Hold your head
under a faucet or pour water into the eye from any clean container for at least 15 minutes, continously and gently.
Roll the eyeball as much as possible to wash out ban dage the eye. Seek medical help immediately after these steps
are taken.

Although prompt and proper treatment of eye injuries can save vision, it is important to remember that first aid is just
that. It is immediate treatment that is given "first", until experienced medical help vailable.
When an accident involves the eye, it is always wise to seek mediacl help immediately if there is pain or any
question of damage or impaired vision. Remember, safety is the best way to save sight, and prevention the most effcetive
treatment for eye injuries.

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Eye-injury Prevention

Over one million people sufer from eye injuries each year. Of these, 10-30 percent will be disable beacuse of temporary or permanent
vision loss. below are some suggestion on how to prevent eye injuries.

At Home
1.make sure that spray nozzles are directed away from you before pressing down the handle .
2.read instruction carefully before using cleaning fluids, detergents, ammonia, or harsh chemicals.
Wash hands throughly after use.
3.Use gease shields on fry pains to decrease spattering.
4.Wear special goggles when using powerful chemicals to shield your eyes from fumes and splashes.
5.Use opaque goggles to avoid burns from sunlamps

In the Workshop
1.Protect yourself by wearing safety glasses. This will protect you from flying fragments, sparks
fumes, dust particles,and splashed chemicals
2.Read instruction before using tools and chemicals
3.Observe precaution when using tools and chemicals

Around Children
1.Pay attention to age and responsibility level of a child when selecting toys and games.Avoid projective
toys such as darts, pallet guns, etc., which can be thrust into the eye from distance
2.Supervise children playing with toys and games that can be dangerous .
3.Teach children the correct way to handle potentially dangerous items sukch as scissores and pencils.

In the Garden
1.Don't let anyone stand beside or before a moving lawnmower.
2.Pick up rocks and stones before mowing the grass. These objects can hurl out the rotary blade and
"rebounds" pff curbs or walls, causing severe injury to the eye.
3.make sure that pesticide spray can nozzles are directed away from your face.
4.Be careful when going under low-hanging branches.

Around the Car
1.Before opening the hood of the car, put out all cigarettes or matches. Use a flashlight, not a match
or lighter, to illuminate the bettery at night.
2.Keep protective goggle next to your jumper cables
3.Wear protective goggles when grinding metal, or striking metal against metal, while doing auto body repair.

In Sports
1.Wear safety goggles especially for sports such as requetball, badminton, tennis , baseball, and basketball.
2.Wear protective caps, helmets, or face protectors when appro-priate.
3.Avoid wearing contact lenese when swimming
4.Use safety goggles when playing under the sun for protection from ultraviolet.

Around Fireworks
1.Do not use explosive fireworks.
2.Never allow chilldren to ignite fireworks.
3.Do not stand near others when ligthing fireworks

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