Trusted Information for Healthy Pregnancies
pregnancy diet
Tips for Sleep During Pregnancy
Jan 12th
- Keep high protein food by the bed. Most of the time when I'm tossing and turning at 4 a.m., it's because I'm hungry. I've found plain almonds do wonders and if you soak them in water overnight, they are even better for you and easier to digest. I'm also a fan of pre-made protein smoothies or high protein snack bars. I keep my partner awake chomping on almonds in the dark and I often find a stray nut in my pillow in the morning... but it is worth it to wake up without nausea and be able to function (at least for a few hours).
- Catnaps do wonders. Some afternoons I'm so tired that I swear I could sleep for hours, and if unchecked I probably would...only to find myself wide awake again at night. Lying down for 20 minutes seems to do the trick (set an alarm!) and allows me to push through the afternoon and fall asleep at a decent hour at night. If you're at work and can find a place to close your eyes for 20 minutes, even if you don't fully fall asleep, your productivity will increase when you return, making the break worth it (at least that's what you should tell your boss ☺). If napping at work is not possible, then try getting one in before your shift or right afterward.
- Light exercise...Ugh! If you're like me, fatigue and nausea make exercise sound like torture right now. But every doctor and midwife recommends it, so I fought the urge to lie around like a sack of potatoes and tried it. Turns out, it actually makes you feel better and less lethargic! Even a 15-minute walk will bring up your energy and can help with sleep...and light exercise will get all those hormones moving through your body instead of just sitting there making you sick, so your nausea improves too!
- Let go of the "Shoulds". One of the hardest parts of managing pregnancy sleep is the societal norms that dictate what we "should" do. Who says you can't go to bed at 6:30pm? We are conditioned to feel that napping every afternoon makes us lazy and unproductive, but in reality its what your body needs and is asking for. This is a special time in your life and it requires special circumstances...so don't listen to anyone else's "shoulds". Tune into your body's needs instead and sleep when you can. From what I understand, as soon as that baby is born it stops being all about us and we are going to need all the sleep we can get!
Finally, an Excuse for Pregnant Women to Eat Bacon and Eggs
Jan 4th
If you're pregnant and looking for an excuse to eat bacon and eggs, now you've got one: a new research study published in the January 2010 print issue of the FASEB Journal by a team of University of North Carolina researchers shows that choline plays a critical role in helping fetal brains develop regions associated with memory. Choline is found in meats, including pork, as well as chicken eggs.
"Our study in mice indicates that the diet of a pregnant mother, especially choline in that diet, can change the epigenetic switches that control brain development in the fetus," said Steven Zeisel, the senior scientist involved in the work and a senior member of the FASEB Journal's editorial board. "Understanding more about how diet modifies our genes could be very important for assuring optimal development."
Zeisel and colleagues made this discovery by feeding two groups of pregnant mice different diets during the window of time when a fetus develops its hippocampus, that part of the brain responsible for memory. The first group received no choline while the other received choline (1.1g/Kg). The group that received no choline had changes in epigenetic marks on the proteins (histones) that wrap genes in cells responsible for the creation of new brain cells (neural progenitor cells). Then, by isolating these cells from the developing brains and growing them in cell culture, the scientists determined the expression of genes for two proteins that regulate neuronal cell creation and maturation. These two proteins (G9a and Calb1) were changed in the brains of fetuses whose mothers were fed low choline diets.
The Agricultural Research Service says that "experts suggest that an adequate choline intake is 425 milligrams a day for women and 550 milligrams a day for men. Top sources of choline include meat, nuts, and eggs."
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March of Dimes Reveals Pregnant Moms Biggest Fears
Dec 9th
The March of Dimes polled about 1,200 moms to find out exactly what it is that caused them to lose sleep (other than the fact they were pregnant!) while they were pregnant. The results were presented today at the March of Dimes National Communications Advisory Council luncheon where experienced, practicing obstetricians and gynecologists discussed the survey results, as well as some of the frequently asked questions their patients ask.
The March of Dimes poll found that the number one thing moms worried about was birth defects - 78 percent said they were worried their child would be born less than perfect. Stress was moms' second fear, with 74 percent answering that they were concerned if stress in their life would harm their baby's health. Preterm birth was a close third with 71 percent saying they were worried their baby would be born too soon.
"Women should discuss all their questions with their doctors and should be concerned about their overall health - quit smoking, control their blood pressure, weight and any chronic diseases, such as diabetes - before they become pregnant so they will have a better chance at a healthy pregnancy," said Dr. Diane Ashton, March of Dimes deputy medical director, who took part in the panel discussion.
Surprisingly, only 70 percent thought about the fear of pain of childbirth and 55 percent were worried that they wouldn't get to the hospital on time!
Other things moms worried about were:
- 60 percent worried they wouldn't be able to breastfeed successfully.
- 59 percent worried about losing weight after pregnancy.
- And, 59 percent worried about getting pregnant in the first place.
- Sushi and fish was the number one food concern, with 61 percent concerned.
The poll was conducted Nov. 6 to Nov. 13, 2009 using the online software Zoomerang. There were 123 valid responses from the 1,224 women from the March of Dimes Moms e-Panel and March for Babies Family Teams who were invited by email to answer the 65 questions. Some 90 percent of the women surveyed have a child who was born preterm. Nearly two-thirds of the respondents are employed, about 60 percent are between the ages of 25 and 34, 90 percent have children under the age of five and 95 percent had attended some college. The survey was written by Betty Wolder Levin, Ph.D., professor of Public Health, Graduate Center of the City University of New York.
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Less caffeine better during pregnancy, study says
Dec 8th
For years, medical professionals have been telling pregnant women to reduce their caffeine intake, and that by doing so they could reduce their risks for problems such as premature delivery, low birth-weight babies and miscarriage.
However, for some pregnant women giving up caffeine completely simply is not realistic. For them, how much caffeine is too much?
A report from the British Medical Journal tried to answer this question. Researchers followed more than 2,600 low-risk women at two large teaching hospitals in England from 2003 to 2006. They screened pregnant women for caffeine, tobacco and other drug use. Close monitoring also noted miscarriages, low birth-weight deliveries, preterm delivery, elevated blood pressure and stillbirths.
In attempting to determine a safe upper limit of caffeine intake, the researchers looked for pregnant women who admittedly ingested significant amounts of caffeine as coffee, tea, soda or chocolate. In those women, the average amount of caffeine intake prior to pregnancy was almost 240 milligrams per day. That dropped to an average of 140 milligrams of caffeine during their pregnancies.
To put caffeine levels in perspective, a soda or cup of coffee has about 30 to 40 milligrams of caffeine.
What the researchers found answered some questions, but also raised some new ones. In comparing the women who ingested more than 300 milligrams of caffeine vs. those who ingested 30 milligrams of caffeine per day, the most dramatic differences were noted in infant birth weights. Higher amounts of caffeine ingestion were associated with lower birth weights.
From past studies we have also seen a correlation of higher caffeine usage with miscarriage and premature delivery.
So the British researchers confirmed what we already knew - that less caffeine is better when it comes to pregnancy. Unfortunately, they were not able to determine if there is a safe upper limit of caffeine ingestion.
The American College of Obstetricians and Gynecologists suggests a maximum of 300 milligrams per day. The British government's Food Standards Agency recommends no more than 200 milligrams per day. Some doctors say to patients who just cannot say no to that morning cup of coffee is to try to keep their caffeine ingestion to less than 100 milligrams per day.
Of course, we have to keep the results of this British study in context. While levels of caffeine usage greater than 30 milligrams per day were associated with smaller birth weight babies, these differences in weight were fairly small (a few ounces).
Of course, when combined with the use of tobacco, alcohol or other substances, a few ounces could make a big difference.
Source
Pregnancy Through the Decades
Nov 20th
As hard as pregnancy may be today, it doesn't compare to having a baby several decades ago.
Helen Rohweder: "I had the first one August '36. Richard was in June '38. Carol was March '45."
Compared to 1936, being pregnant today may seem like a piece of cake. If you suspected you were pregnant decades ago, you'd have to see a doctor to confirm your suspicions. The home pregnancy test did not hit the mainstream until the late 1970s. Today all it takes is a dollar and a trip to the store to find out the truth. Home tests are so accurate that doctors don't see a newly-pregnant woman until she's eight weeks along. Now a woman can even test to see if she's fertile at home.
Dr. Joel Carlson: "Fertility evaluation - we have a lot more tests available now if there could be an auto-immune issue, anatomical issue, certainly a hormonal issue with regards to ovulation. We can make ovulation occur on a particular day if we needed to."
As for your diet, nothing was off limits and prenatal care wasn't a big issue. Most pregnant women today are overly cautious about what they do - and don't - put into their bodies. It seems crazy now but not too long ago, moms-to-be were encouraged to have a drink or two to take the edge off during pregnancy.
As for ultrasounds, what ultrasound? Up until the 1980s it was rare for a woman to get an ultrasound if her pregnancy was going smoothly. Before ultrasounds everything - including the gender of the baby - was a surprise. Long gone are those days of not knowing.
Helen: "We'd had two boys so when Caroline was born the doctor just hurriedly came to Walt and said, 'It's a girl. It's a girl.' But we didn't have tests like they do now."
Carlson: "Ultrasound has certainly given us the window inside especially with the invention of 3-d and 4-d ultrasounds where you actually get to see what they look like."
Delivery back then was also for women only. Husbands were typically told to wait outside in the waiting room. There were maternity wards and hospitals, but a lot of women had their babies at home. If you decided to have your baby in the hospital many years ago, the experience was a bit different.
Helen: "When you had a baby then you were in the hospital for 10 days."
Today, moms also have many choices when it comes to their birthing plan. Josie Hatch, a mother of three, had her first child at the hospital and her second and third at home with a midwife. That has become more and more popular these days.
Josie: "The labor was so much less painful at home because it was more comfortable at home."
Pregnancy has changed drastically over the years but the one thing I would go back in time for is that hospital bill.
Helen: "Our son Richard framed the bill from our doctor and it was $25. Can you imagine that now?"
Source
Nine Ways for Pregnant Moms to Avoid Premature Birth
Nov 17th
The following statistics regarding premature birth are sobering, to say the least.
- Currently the number of premature births in the United States is over 540,000 per year.
- The United States' infant mortality rate exceeds that of China, New Zealand, Canada, Hong Kong, Israel, Japan, Australia, and Singapore.
- It's estimated that simply by cutting the preterm birth rate in the US in half, to match Sweden's, would save approximately 8,000 babies.
- Even though preemies in the US are more likely to survive than anywhere else, they are still more likely to die than full-term infants.
- Just under half of premature babies grow up with some form of neurological or developmental disorder.
- Premature infants can develop lifelong health issues such as cerebral palsy, blindness, hearing loss and learning disabilities.
- Despite the increase in medical advances in the US, the amount of premature births has increased 36% in the last 25 years.
- It is the group of “late preterm” births, which occur after 34-37 weeks of pregnancy, that are the fastest growing subgroup of premature births.
- Get proper prenatal care throughout your pregnancy.
- Don’t smoke, drink or take drugs while pregnant.
- Avoid violent or abusive situations.
- Lower stress levels. Only take on as much as you are capable of, avoid extremely stressful situations and practice stress-relief exercises as needed.
- Avoid early elective inductions and cesareans. These might be used in emergency situations for the better of mom and baby, but elective cesareans and inductions should not be undertaken before 39 weeks of pregnancy.
- Eat a well-balanced, nutritious diet, including fish or fish oil and folic acid.
- Exercise regularly.
- Avoid exposure to environmental toxins like car exhaust, pesticides and phthalates.
- Avoid working situations where you need to stand for long periods of time.
- To learn more about premature labor, click here.
- KeepEmCookin.com is another resource that I would strongly recommend for patients at risk for preterm labor
Low Folate Levels in Pregnancy Tied to ADHD
Nov 4th
Low folate levels during pregnancy are associated with higher odds for attention-deficit/hyperactivity disorder in offspring aged 7 to 9, new research has found.
The findings seem to support the long-held belief that folate (folic acid) levels in expectant mothers influence their children's nervous system development.
The researchers also found that children of mothers with low folate levels had notably smaller head circumference at birth, which may indicate a slower rate of prenatal brain growth.
The study was released online Oct. 28 in advance of publication in an upcoming print issue of the Journal of Child Psychology and Psychiatry.
The results are special cause for concern in relation to low-income families, where a mother's nutritional health receives a low priority, and women are less likely to take folic acid supplements prior to becoming pregnant.
Source
Study Links Folic Acid Supplement in Late Pregnancy to Asthma in Offspring
Nov 4th
Women who take folic acid supplements during the later months of pregnancy may be increasing their baby's risk of developing asthma, according to a newly released Australian study.
Found in its natural form in leafy green vegetables, legumes and some nuts, folic acid is commonly recommended to women trying to conceive to prevent neural defects in the first weeks of pregnancy.
But the Australian study found that women who continue to take folic acid late into pregnancy were 30 percent more likely to give birth to a child which would develop asthma.
"We see a substantial proportion of women taking these folate supplements throughout pregnancy, and it may be because people think it is entirely benign," said Michael Davies, associate professor at Adelaide University.
"Folate is incredibly important because of its role in preventing neural tube defects (like spina bifida). But because it is so important, and so bioactive, it needs to be treated with some respect as well."
Of the 550 women studied, those who took the folic acid supplements before conception and not more than several weeks into their pregnancy had no increased risk of asthma in their children.
But women who took it during weeks 16 to 30 of the pregnancy increased their risk of having a child with asthma by about 30 percent, according to the research, published in the American Journal of Epidemiology.
"Our finding should be reassuring to women who take folate for the purpose of preventing neural tube defects because we found no evidence of early supplementation (leading to asthma)," Davies told newswire AAP.
Davies said a diet rich in natural folate carried no increased risk of asthma for the baby.
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