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High Risk Pregnancy Exercise
Your doctor has pronounced you a “high risk” pregnancy or even worse rendered you on “bed rest”. There goes your workout and all efforts to remain as healthy and strong as possible! Wrong! Most “high risk” moms can with supervision continue some form of modified exercise throughout her pregnancy. Actually it’s even more necessary to exercise if you are bed ridden. Weakness and muscle atrophy from inactivity can be more detrimental to you and your baby than stopping all exercise. Strong muscles or proper muscle maintenance during pregnancy is vital for you to be able to handle not just your pregnancy, but the workout of labor and delivery, to prevent fetal distress, postpartum depression and for you to be healthy enough to take care of your newborn. You need and deserve all the energy and strength you can get! The more exercise (however modified and little that may be), that you are able to do, the more efficient your body will be at carrying your baby to term with the least amount of complications. Every little bit counts. Even if it’s just Kegel’s.
What is a HIGH RISK pregnancy?
“High risk” can mean many things. It includes just about anything that is not perfectly healthy and normal, that may or will complicate or possibly jeopardize the pregnancy causing premature delivery. It can range from very mild to sever problems requiring bed-rest. According to James Clapp III MD, MetroHealth Medical Center, Cleveland, the most acute reasons for stopping exercise all together are bleeding, placental abruption and broken membranes. Exercise can aggravate these conditions. However, in regards to early contractions, he says: - “as long as the cramps stop shortly after the woman stops exercise there’s no problem”….”if they persist for more than 20 to 30 minutes…. true labor may not be far off.”.
“High Risk” Categories:
A – you probably will not require any bed-rest, but will need monitoring, if you:
• Have gestational diabetes (exercise and nutrition can prevent and cure this).
• Have any joint, muscle or back pain
• Have a seizure disorder
• Have been sedentary, or are very overweight
• Are underweight
• Are older than 35 years of age
• Are a disabled person
B - You may not be ordered on bed-rest, but need extra monitoring if:
• You suffer from chronic hypertension
• You suffer from thyroid, cardiac, vascular, or lung disease
• Your baby is in breech position
• You are anemic
• You are a otherwise fit and healthy mother carrying twins
C - you may be ordered on bed-rest if:
• You’ve had three or more miscarriages
• You are carrying two or more babies
• There are signs of growth retardation
D - you will most likely be ordered on bed- rest at some time during your
pregnancy, if:
• You have “placenta abruption/ or previa” (the placenta has broken away/ or is covering your cervix)
• You have gone into premature labor before
• You have been diagnosed with a weak or incompetent cervix
E - you should go straight to the doctor and / or hospital if:
• Your water has broken
• Your are suffering from preeclampsia
• You have an amniotic fluid leak
• You are bleeding
• You’re having early regular uterine contractions (preterm labor)
What causes premature delivery?
Only 50% of premature deliveries have known causes. But research by the March of Dimes has shown that there is a correlation between risk level and factors such as socioeconomic status, medical history and lifestyle. Poor prenatal care, poor nutrition, stress, substance consumption (alcohol, cigarettes, drugs – legal or illegal), less than a year or more than 10 years between pregnancies, moms younger than 18/older than 35, an incompetent cervix etc…increase your risk level the most.
–“ Research has shown a possible link between stress and preterm labor. Taking action to reduce your stress through exercise or yoga can be beneficial”. Deborah Novak MSRD, Past Program Coordinator, March of Dimes, Los Angeles Chapter.
High Risk exercise guidelines:
For any “high risk” category you should not participate in just any regular exercise program. You must first and foremost consult with your doctor on what might be permissible. But even on bed-rest, you can safely work and stretch your entire body with light exercises, performed while seated or lying in your bed. With these Bed-rest Exercises you may be able to use light dumbbells, Dynabands and ankle weights for resistance. If you are ordered to move around as little as possible, do as many exercises in one position or on one side as you can, before switching, even if it makes for a strange workout. Do seated exercises first if you are allowed sit up, next, lie on the left side for a series of exercises, before turning to the right side. Switching sides can be a workout in itself!
For level A: With proper exercise prescription and supervision you should be able
to participate in a moderate but constant intensity
exercise program including walking, swimming, yoga and strength
training. Most “prenatal” yoga or exercise classes should be OK.
Exercise 5-6 days a week is a must if you have or are at risk for
gestational diabetes. Raul Artal MD professor of obstetrics and
gynecology at SUNY Health Science Center in Syracuse, endorses
exercise as a treatment for gestational hyperglycemia.
For level B: With proper supervision and exercise instruction you may continue
light exercise with proper supervision, including walking, swimming,
toning and yoga.
For level C: With a qualified* instructor, physical therapist or nurse you may be
able to do some light seated and side-lying “bed-rest” toning exercises
in bed, including Kegel’s, pelvic tilts, shoulder and abdominal
contractions. You may do other exercises targeting most body parts.
For level D: you will probably be rendered recumbent, especially if your cervix is
incompetent. However, with a qualified* and experienced instructor,
physical therapist or nurse you may still be able to do some light side-
lying “bed-rest” toning exercises in bed, including at least Kegel’s,
pelvic tilts, shoulder, abdominal contractions and stretches. You may
also do other exercises targeting almost all body parts – just one limb at
a time.
For level E: for amniotic fluid leaks, you may be able to follow level D’s advice.
For the other conditions: NO EXERCISE.
* Birgitta Lauren - 30 years in the fitness industry, Certified prenatal fitness specialsit, author of "Expecting Fitness", knowledge and expertise of the biomechanics and kinesiology of the pregnant woman’s changing body, as well as 18 years of experience working with pregnant women. Add a natural maternal instinct and an intuitive feeling and flexibility in modifying any exercise for any condition or situation.
www.expectingfitness.comYour doctor has pronounced you a “high risk” pregnancy or even worse... more-
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"Lauren Rotation" - How to Prevent Lower Back Pain in Pregnancy.
LUMBAR POSTERIOR FACET SYNDROME IN PREGNANT WOMEN OR
PREVENTING LOW BACK PAIN IN PREGNANT WOMEN
Pregnant women are prone to get (mechanical) back pain (70% of pregnant women), with some cases going on to become recurring and chronic (more serious).
Since the predominant source of Low Back Pain in pregnant women is of lumbar posterior facet origin, most of the same basic assumptions and practices can also be applied to this group, much as it is in my patients with PFS (Posterior Facet Syndrome).
THE LAUREN ROTATION
Dr. David Sibley MD-FAAOS of the Physicians Spine Institute in Beverly Hills,
Consultant, United States Davis Cup Tennis Team, Mercedes Benz Cup and
Diplomat of American Board of Orthopedic Surgery etc… has proven conventional medicine wrong with his research, that with dynamic movement one can improve and rebuild connective tissue and cartilage between facets of the spine. The Lauren Rotation does exactly that. This exercise reduces low back pain in individuals suffering from PFS by “cushioning” the facets by rebuilding the connective tissue, as well as improving posture, muscu-skeletal strength, flexibility and gait in the lower lumbar, pelvic and hip region in pregnant women.
EXERCISE DESCRIPTION
The exercise is performed by placing one’s hands on a table, or a sofa back, bending at the hip (90 degree angle). The back needs to be flat and horizontal, abdominals pulled for support. Especially when pregnant. The Right leg is then lifted or extended back and rotated in as large of circle as is possible (by opening the hip joint ) around the side, forward and back down in a very controlled movement. This rotation should be repeated 10-15 times in one direction. And then repeating the same with the Left leg, after which the Right and Left leg will perform a rotation in the opposite direction. This exercise can be performed for 1 – 2 sets of each leg going in both directions first without any additional resistance. A person’s leg can be heavy enough to start. When the exercise gets easier to perform, ankle weights can be added and made incrementally heavier.
This exercise if performed 2-3 times a week can not only prevent low back pain, but it will also strengthen and firm gluteus, outer & inner thighs, oblique’s, abdominals, and low back muscles. Because of the work by the “gait controlling” gluteus medius during this exercise, a “new-mom-to-be” can also prevent or minimize the infamous “pregnancy waddle” in her last tri-mester by doing the “Lauren Rotation”. Waddling is due to slack gluteus medius muscles and can have serious effects on a woman’s back and alignment for years after pregnancy.
Birgitta Lauren - www.expectingfitness.comLUMBAR POSTERIOR FACET SYNDROME IN PREGNANT WOMEN OR PREVENTING LOW BACK PAIN IN... more-
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Learn about mold in the home for a healthier baby.
Excellent information on how to keep the home mold free. Avoid bleach.-
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Folate vs. Folic Acid
Appropriately, the first week and month of the New Year begins with Folic Acid and birth defect awareness. Folic Acid being the most famous anti-birth defect vitamin in the B family. However, there is confusion and misunderstanding about this vitamin, its benefits and risks.
This awareness week should be renamed FOLATE WEEK.
Folic Acid is a synthetically made vitamin. Folate, or B9, is the natural form of this B vitamin. It is found in green leafy vegetables, whole grains like brewer’s yeast, legumes like lentils and liver. Unfortunately, most people are still lacking in this B vitamin and many are not aware of how important Folate supplementation is in birth defect prevention. Issues that may arise in a child, from a Folate deficient mother are neural tube birth defects (spina bifida and anencephaly), mentally retarded children, cleft palate, brain damage, preeclampsia, premature birth, after birth hemorrhaging, anemia in both mom and child, breathing issues, learning or developmental disabilities, premature delivery, and less likely to survive than those born closer to 40 weeks' gestation. . Spina bifida birth-defects occur within the first 22 to 28 days of pregnancy, when many mothers-to-be may not be aware they are even pregnant. Since half of all pregnancies are unplanned, and half of all unplanned pregnancies occur to women using birth control, it's important to recommend Folic Acid supplements to ALL women of childbearing age. Studies show that Folic Acid supplements can also help reduce the chance of a premature birth by 70%.
Folic Acid food fortification has reduced birth-defects (spina bifida and anencephaly) by approximately 30%. There has however, been shown this fortification of processed grain foods in 1998 in the Canada and the US, with the synthetic Folic Acid is now causing problems. An increase in breast and prostate cancer risk by 20-30%, as well as asthma and respiratory tract infections in children by 25%. This has caused Ireland, the UK, Sweden, Italy and the Netherland to rethink plans of fortifications.
Unlike the more easily absorbed natural Folate, Folic Acid is not bioactive as it is proclaimed to be, and must be converted by the intestines and liver before it can be used for critical Folate dependent actions. Many people (< 25%) do not have the ability to convert Folic Acid. These people are particularly vulnerable to Folate deficiency, which is linked to an increased risk of birth defects and cancer. Un-metabolized Folic Acid may store in tissues and possibly increase genetic mutations. Insufficient Folate may lead to blood vessel damage, abnormal blood clotting, oxidize LDL cholesterol, promote inflammation adversely affecting cardiovascular, neurological, skeletal, endocrine, and digestive health.
Food fortification of processed foods with a single or few synthetic nutrients after they have milled out all of its natural nutrients is problematic. Supplementing with a single nutrient is like trying to bake a cake with just flour….it doesn’t work. Nutrition is like a cake recipe, all nutrients (about 31 including omega fatty acids), work together, and if all nutrients are not present we will not get the same cake or in pregnancy, the healthiest possible baby. An imbalance may cause toxic levels of some nutrients and deficiencies of others. Synthetically produced supplements just do not work the same way as those nutrients found naturally in food.
It would be ideal if all women would eat natural whole grain foods (no need for fortification), fresh vegetables and beans, which have not had their natural Folate and other nutrients milled out of them, as well as take their prenatal supplements.
However, many pregnant women neglect taking vitamins, especially those in low social status, and eat processed foods, never quite achieving full nutrition.
Unfortunately most prenatal supplements contain Folic Acid rather than Folate, as it is much cheaper and neither do they contain the full range of all nutrients.
The general population would also benefit tremendously by avoiding Folic Acid fortified processed foods such as white bread, cookies etc.., that are otherwise nutrient void (useless foodstuff, in my not so humble opinion). I would venture to bet, that if all men and women consumed sufficient natural Folate and all other nutrients, by eating healthier foods, without synthetic Folic Acid, that these birth defects could be 80-90% prevented. In addition, our overall cancer and heart disease rate would severely decline.
www.expectingfitness.comAppropriately, the first week and month of the New Year begins with Folic Acid and... more-
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What is Driving the US Prematurity Rate? $$$?
This past November, the CDC published yet again a scathing report card for moms and their yet again higher premature delivery rate, the reason for the US infant mortality rate being worse than most developed countries both in Europe and Asia. 21 countries rate better than the US.
Premature delivery is blamed on deficient prenatal care, obesity, smoking, early C-section, induced labor and fertility treatments. Even though that’s not the whole story, and all of these are preventable, at least to a degree. Moms low on the socioeconomic scale does not get enough prenatal care. This could be minimized if health insurance coverage for maternity care was more affordable. Obesity: absolutely preventable if women exercised more and ate healthier foods. Obesity also starts in the womb for the child if mom eats too much or too little while pregnant. Smoking; definitely preventable! No woman in this day and age should be smoking. No man should be smoking near a pregnant woman. Early C-sections for any other reason than medical necessity should be banned. Induced labor: for any reason other than medical necessity should be banned. Fertility treatments are a necessity for many women and makes focusing on maternal health so much more important, especially if mom is carrying multiple babies. It is not necessarily the fertility treatments that cause premature birth; it is the lack of good health habits in the mother. However, no woman should be allowed to carry more than three, as the health problems created for the babies are too great. Moms are having a tough enough time carrying one healthy baby, 4 or more is impossible. Our number one priority must be that of the health of the babies.
However, even “high risk” moms can have full term pregnancies if proper care is taken to exercise and eat right. In 17 years, I’ve seen many “high risk” moms deliver full term; twins, placenta previa, incompetent cervix, diabetes, hypertension, sever obesity, etc….with proper exercise and nutrition.
With the preemie rate now at almost 13% and rising, we need to focus on the “Lifestyle Factors” of women to prevent premature babies. A healthy vaginal full term delivery cost about $1,500, a C-section can cost $5,000-15,000. The first year of a healthy child costs about $5,000, and the first year of a preemie can cost up to $1.5 million. Not counting food, clothing, diapers etc…
In the last week, several articles were published on how micronutrients reduce prematurity and infant mortality (micronutrient: all individual vitamins and minerals, macronutrient: carbs, protein and fats) , omega fatty acid fish oils are needed for a healthy baby, Vitamin C, D and B vitamins are needed while pregnant, moms veggie rich diet helps baby prevent diabetes, prenatal exercise prevents premature delivery, and even the American Psychological Association came out with “A little know epidemic”: Stress may account for many preterm births.
Stress can be a big problem in pregnancy and can be minimized with exercise, meditation and proper eating and sunning habits. Exercise, meditation, B vitamins, vitamin D (sunshine) and Omega fish oils all improve stress and possible depression levels. Both stress and nutrient deficiencies are major causes of preeclampsia and prematurity, and must be addressed. Moms must exercise, eat better and take good complete, prenatal supplements. Unfortunately most women take prescription vitamins that only contain half of the needed nutrients and in synthetic form rather than natural forms as the synthetic versions are less expensive. Go: thttp://www.huffingtonpost.com/birgitta-lauren/what-is-driving-the-surge_b_353287.htmThis past November, the CDC published yet again a scathing report card for moms and... more-
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What is Driving the US Prematurity Rate? $$$?
This past November, the CDC published yet again a scathing report card for moms and their yet again higher premature delivery rate, the reason for the US infant mortality rate being worse than most developed countries both in Europe and Asia. 21 countries rate better than the US.
Premature delivery is blamed on deficient prenatal care, obesity, smoking, early C-section, induced labor and fertility treatments. Even though that’s not the whole story, and all of these are preventable, at least to a degree. Moms low on the socioeconomic scale does not get enough prenatal care. This could be minimized if health insurance coverage for maternity care was more affordable. Obesity: absolutely preventable if women exercised more and ate healthier foods. Obesity also starts in the womb for the child if mom eats too much or too little while pregnant. Smoking; definitely preventable! No woman in this day and age should be smoking. No man should be smoking near a pregnant woman. Early C-sections for any other reason than medical necessity should be banned. Induced labor: for any reason other than medical necessity should be banned. Fertility treatments are a necessity for many women and makes focusing on maternal health so much more important, especially if mom is carrying multiple babies. It is not necessarily the fertility treatments that cause premature birth; it is the lack of good health habits in the mother. However, no woman should be allowed to carry more than three, as the health problems created for the babies are too great. Moms are having a tough enough time carrying one healthy baby, 4 or more is impossible. Our number one priority must be that of the health of the babies.
However, even “high risk” moms can have full term pregnancies if proper care is taken to exercise and eat right. In 17 years, I’ve seen many “high risk” moms deliver full term; twins, placenta previa, incompetent cervix, diabetes, hypertension, sever obesity, etc….with proper exercise and nutrition.
With the preemie rate now at almost 13% and rising, we need to focus on the “Lifestyle Factors” of women to prevent premature babies. A healthy vaginal full term delivery cost about $1,500, a C-section can cost $5,000-15,000. The first year of a healthy child costs about $5,000, and the first year of a preemie can cost up to $1.5 million. Not counting food, clothing, diapers etc…
In the last week, several articles were published on how micronutrients reduce prematurity and infant mortality (micronutrient: all individual vitamins and minerals, macronutrient: carbs, protein and fats) , omega fatty acid fish oils are needed for a healthy baby, Vitamin C, D and B vitamins are needed while pregnant, moms veggie rich diet helps baby prevent diabetes, prenatal exercise prevents premature delivery, and even the American Psychological Association came out with “A little know epidemic”: Stress may account for many preterm births.
Stress can be a big problem in pregnancy and can be minimized with exercise, meditation and proper eating and sunning habits. Exercise, meditation, B vitamins, vitamin D (sunshine) and Omega fish oils all improve stress and possible depression levels. Both stress and nutrient deficiencies are major causes of preeclampsia and prematurity, and must be addressed. Moms must exercise, eat better and take good complete, prenatal supplements. Unfortunately most women take prescription vitamins that only contain half of the needed nutrients and in synthetic form rather than natural forms as the synthetic versions are less expensive. Many moms are unduly scared of fish and therefore deficient in omega fatty acids neededThis past November, the CDC published yet again a scathing report card for moms and... more-
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What is Driving the US Prematurity Rate? $$$?
This past November, the CDC published yet again a scathing report card for moms and their yet again higher premature delivery rate, the reason for the US infant mortality rate being worse than most developed countries both in Europe and Asia. 21 countries rate better than the US.
Premature delivery is blamed on deficient prenatal care, obesity, smoking, early C-section, induced labor and fertility treatments. Even though that’s not the whole story, and all of these are preventable, at least to a degree. Moms low on the socioeconomic scale does not get enough prenatal care. This could be minimized if health insurance coverage for maternity care was more affordable. Obesity: absolutely preventable if women exercised more and ate healthier foods. Obesity also starts in the womb for the child if mom eats too much or too little while pregnant. Smoking; definitely preventable! No woman in this day and age should be smoking. No man should be smoking near a pregnant woman. Early C-sections for any other reason than medical necessity should be banned. Induced labor: for any reason other than medical necessity should be banned. Fertility treatments are a necessity for many women and makes focusing on maternal health so much more important, especially if mom is carrying multiple babies. It is not necessarily the fertility treatments that cause premature birth; it is the lack of good health habits in the mother. However, no woman should be allowed to carry more than three, as the health problems created for the babies are too great. Moms are having a tough enough time carrying one healthy baby, 4 or more is impossible. Our number one priority must be that of the health of the babies.
However, even “high risk” moms can have full term pregnancies if proper care is taken to exercise and eat right. In 17 years, I’ve seen many “high risk” moms deliver full term; twins, placenta previa, incompetent cervix, diabetes, hypertension, sever obesity, etc….with proper exercise and nutrition.
With the preemie rate now at almost 13% and rising, we need to focus on the “Lifestyle Factors” of women to prevent premature babies. A healthy vaginal full term delivery cost about $1,500, a C-section can cost $5,000-15,000. The first year of a healthy child costs about $5,000, and the first year of a preemie can cost up to $1.5 million. Not counting food, clothing, diapers etc…
In the last week, several articles were published on how micronutrients reduce prematurity and infant mortality (micronutrient: all individual vitamins and minerals, macronutrient: carbs, protein and fats) , omega fatty acid fish oils are needed for a healthy baby, Vitamin C, D and B vitamins are needed while pregnant, moms veggie rich diet helps baby prevent diabetes, prenatal exercise prevents premature delivery, and even the American Psychological Association came out with “A little know epidemic”: Stress may account for many preterm births.
Stress can be a big problem in pregnancy and can be minimized with exercise, meditation and proper eating and sunning habits. Exercise, meditation, B vitamins, vitamin D (sunshine) and Omega fish oils all improve stress and possible depression levels. Both stress and nutrient deficiencies are major causes of preeclampsia and prematurity, and must be addressed. Moms must exercise, eat better and take good complete, prenatal supplements. Unfortunately most women take prescription vitamins that only contain half of the needed nutrients and in synthetic form rather than natural forms as the synthetic versions are less expensive. Many moms are unduly scared of fish and therefore deficient in omega fatty acids needed for a healthy baby. Vegan sourceThis past November, the CDC published yet again a scathing report card for moms and... more-
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Is Your Body Nutritionally Ready for Pregnancy?
During pregnancy the old saying "you are what you eat" turns into "your baby will BE what you eat". It is crucial that your body is "fully stocked up" on all the nutrients that a baby will need before and throughout pregnancy. A growing fetus needs different amounts of different nutrients at all times of the day to grow and develop all the various organs and tissues at varying speeds at any specific time. To give your baby the best possible health possible, it's important to eat super healthy and take a complete prenatal multi vitamin supplement before, during and after pregnancy through nursing. A pregnant mom does eat for 2, sort of. She only needs 500 extra calories a day (about 2 large bananas) if she's exercising (300 calories if not), but double to triple of many nutrients. It's difficult to fit that much nutrition into a couple of bananas (let alone a doughnut...) so healthy nutrient dense foods is vital.
Anything you eat with empty calories (white flour, rice, sugar, pasta, processed foods, soda, fried foods) will not only NOT help your growing baby, it may hamper your baby's development and may cause birth defects from malnutrition, as well as add to your hip circumference. The wrong foods can cause gestational diabetes and/or hypertension that can lead to preeclampsia, premature delivery and its devastating effects on your baby's future health.
You're surely aware of the need for Folate and thanks to the March of Dimes most of our grains are now fortified with Folic acid. And thanks to Healthy Mothers, Healthy Babies, many corn products are also fortified. This fortification has lowered the birth-defects of spina bifida by almost 30% But many people are unable to digest and metabolize Folic Acid into Folate (the natural form found in unprocessed foods). This has caused certain health problems in the general population. This makes the case stronger for consuming unprocessed foods of whole grains, fruits and veggies. Studies have also shown that taking supplements are more effective than eating fortified foods. This is probably because Folate does not work alone. Just like you can't bake a cake with just flour, Folate has a few helpers like; vitamin B6 and B12, Choline, iron, protein, vitamin C, selenium, zinc, etc...to help make red blood cells that carry oxygen to the baby for growth and development, and in adults for tissue repair and maintenance.
Sufficient protein is crucial, as we are made of protein. If you find yourself short or in need for extra protein (pregnancy doubles protein needs) a protein shake could come in handy. Otherwise, make sure to consume enough animal protein (meat, fish, fowl, eggs etc..) as a pure vegan diet may cause birth defects, especially in boys. Plant foods lack completely in vitamin B12 (without B12, baby can't grow), and do not supply sufficient B6, iron, zinc, protein (all are Folate helpers), nor brain developing cholesterol and fish oils. However, as important as supplements are, they are not and must not be substitutes for a well balanced nutritional intake while pregnant. Foods contain so many phyto nutrients, enzymes and substances that help our bodies work properly that we haven't been able to replicate or don't all know of yet.
Other equally important nutrients are: Omega 3 fatty acid fish oil for brain development and stabilization of moms moods to help prevent depression, vitamin C for the immune system and absorption of most other nutrients, vitamin E as an anti oxidant and for skin, nails etc.... Iron is also often needed as most of us are deficient and prenatal needs triple.
Calcium is crucial even as Mother Nature may triple our calcium absorption during pregnancy to ensure a sufficient supply for the baby; however, if your calcium intake is insufficient your baby will literally eat off of your bones, possibly leaving you with osteoporosis later. If you are getting leg cramps or heart burn you may need extra calcium and/or magnesium. Actually all women need extra calcium from childhood to ensure lifelong bone strength. Don't forget to get your vitamin D3 from 10-15 minutes of daily unprotected sun shine on your skin (protect your face, but leave an arm or two without it for 10 minutes). Your body's natural vitamin D production is vital for proper calcium absorption (foods and supplements help, but not as well as a little sunshine) as well as is daily weight bearing exercise. In fact, without D and exercise, no amount of calcium will help your bones.
Acidophilus and probiotics helps with digestion, calming of the stomach flora and constipation. If you've consumed a less than a super healthy food intake, Milk Thistle may help detoxify your liver and kidneys. If you end up with a cold while pregnant a little extra vitamin C and E helps, which is about the only safe cold remedy while pregnant. No drugs, not even Tylenol. Headaches may be reduced by a concentrated calcium powders like CALMAC. Calcium is a natural muscle relaxer.
Be careful when selecting a prenatal vitamin. Make sure it has less than 5000 IU's of vitamin A (more can cause birth defects). Beta Carotene is fine. Avoid Red Raspberry Leaf as this promotes uterine contractions. Raspberry Leaf is better used to tone the uterus in preparation for pregnancy, at 39-40 weeks gestation to facilitate labor and postpartum to re-tone the uterus.
Avoid most herbs while pregnant, such as Gingko biloba, ginseng, Echinacea, Golden seal, licorice root, St. John's Wort, Valerian, Kava etc....St. John's Wort may also make conception difficult by hardening the eggs shell making sperm penetrate difficult. Other foods that may hamper conception are: wheat, gluten, sugar, and caffeine.
I shouldn't have to mention this, but: don’t even consider smoking, alcohol or drugs while pregnant as it is nothing short of child endangerment.
Once your beautiful bundles of joy(s) have been born, your nutritional needs increase again beyond pregnancy needs. Continuing your prenatal vitamins, a nutrient dense diet, and avoiding chemical exposures of all kinds (processed and fried foods, drugs, alcohol, smoking etc...) is crucial for your nursing baby that is now even more demanding of your nutrients. Never forget: your baby will be, what you eat (or don’t). Almost everything you consume transfers through your breast milk now as it did through the placenta during pregnancy. This is an even more important time for you take prenatal vitamins throughout nursing. The high levels of Omega Fatty Acids in my Healthy Baby Vitamins were specifically designed for baby's brain development and to help prevent postpartum depression. You can with sufficient omegas, B vitamins; sunshine (vitamin D3) and exercise prevent postpartum depression.
Good nutrition and daily exercise you will get your body back to normal and feel better so much faster.
Birgitta Lauren www.expectingfitness.comDuring pregnancy the old saying "you are what you eat" turns into "your... more-
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How Moms Can Mold the Health of Their Babies.
Epigenetic scientists have discovered that moms while pregnant can with their diets and lifestyle mold the health of their babies. The FASEB Journal published a study proving that we are what our mothers ate or didn’t eat while pregnant. Genes can be modified by the environment (mom’s lifestyle). Rat fetuses receiving poor nutrition grew to be smaller and at higher risk for diabetes, growth retardation, cardiovascular disease, obesity and neuro-developmental delays etc…. These maternal – fetal health findings are seen to influence many healthcare issues through several generations. So what mom does will affect not just her immediate offspring but also future generation’s genetic make-up and therefore tendencies for various health problems. Reiterating what I have been preaching for 18 years, editor –in-chief of The FASEB Journal, Gerald Weissman, MD. , says: -"The jury's in and, yes, expectant moms really are eating for two. This study shows not only that we need to address problems such as preeclampsia during pregnancy, but also that prenatal care is far more important than anyone could have imagined a decade ago." Good or bad genes can be turned on or off depending on mom’s lifestyle. Most health related genes are not set in stone, they can be altered and once a baby is born, they can be further modified in good or bad ways depending on the child’s lifestyle.
In a related study, from University College Dublin and the National Maternity Hospital in Dublin, high GI or high sugar food consumption, like white bread and chocolate in late pregnancy increases obesity risks in children. The study published in the British Journal of Obstetrics and Gynecology mentions that though much of the work against childhood obesity have been focused on the food eaten by children, we need to also focus on the diet and exercise habits of the mothers themselves.
So moms, the healthier you eat and exercise before and during pregnancy and nursing will shape the future health of your baby and grand children. “What happens in the womb doesn’t stay in womb.” Make it a happy, healthy place for your child to grow, by eating only healthy natural foods (fruits, vegetables, whole grains, legumes, and lean meats, poultry and especially fish, drink lots of water, avoid all things fried, processed and white (boxed and canned foods, soda, white bread, pasta, rice and sugar), take a great prenatal supplement and exercise 3-5 days a week. By getting every crucial nutrient, you can even avert possible toxic effects of BPA and Mercury. Continuing this and nursing, once your healthy baby is born, you will be role model for your child that will continue eating well and exercise as our habits and tastes are formed when so very young.
Qi Fu, Xing Yu, Christopher W. Callaway, Robert H. Lane, and Robert A. McKnight. Epigenetics: intrauterine growth retardation (IUGR) modifies the histone code along the rat hepatic IGF-1 gene. FASEB J. doi:10.1096/fj.08-124768 http://www.fasebj.org/cgi/content/abstract/fj.08-124768v1
BJOG: An International Journal of Obstetrics & Gynaecology
Published online ahead of print, Early View, doi: 10.1111/j.1471-0528.2009.02149.x
“Transient high glycaemic intake in the last trimester of pregnancy increases offspring birthweight and postnatal growth rate in sheep: a randomised control trial”
Authors: N.A. Smith, F.M. McAuliffe, K. Quinn, P. Lonergan, A.C.O. Evans
Food Chemistry
Volume 116, Issue 1, Pages 34-39
“Inhibition of acrylamide formation by vitamins in model reactions and fried potato strips”
Authors: X. Zeng, K.-W. Cheng, Y. Jiang, Z.-X. Lin, J.-J. Shi, S.-Y. Ou, F. Chen, M. Wang
Birgitta Lauren www.expectingfitness.comEpigenetic scientists have discovered that moms while pregnant can with their diets... more-
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“D” Sunshine Vitamin that makes healthier, taller, leaner and happier babies.
The beginning of year 2009 through March, the National Nutrition Month, leading up to the American Diabetes Alert Day of March 24 many studies came out in favor of the “Happy Vitamin” D. Researchers from Bristol University, UK, found that moms who get more sunshine and vitamin D during pregnancy have taller children with stronger and thicker bones than those moms who get less. The study followed moms that delivered either late summer or early spring. Babies born in late summer were slightly taller with thicker bones. Scientist Jon Tobias thinks that anything that affects early bone development is significant in regards to preventing osteoporosis later. Vitamin D3 is produced in the body upon sun exposure and aids in the absorption of calcium, magnesium and phosphorus that all aid in tissue and bone maintenance and metabolic actions. www.guardian.co.uk
In the Journal of Clinical Endocrinology & Metabolism, researchers from the University of Manchester report “Our study found that vitamin D is positively related to muscle power, force, velocity and jump height in adolescent girls.” supporting the above findings on the bone and muscle strengthening benefits of vitamin D.
Calcium and vitamin D have also been shown to improve insulin levels and to protect against diabetes. In the Journal of Nutrition1, Tianying Wu, Walter C. Willet, and Edward Giovannucci from the Harvard School of Public Health wrote: -“ The results suggest that calcium intake and systematic vitamin D status, after adjustment for intake of dairy products, is associated with decreased insulin secretion.” Data from the Nurses’ Health Study was used showing the benefits from increased calcium and vitamin D intake. However no benefit was found when considering dairy intake. This was in contrast to earlier studies. Diabetes is growing; 19 million Europeans and 20 million Americans suffer from diabetes.
With diabetes also being connected to a high incidence of perinatal and postpartum depression in especially low – income mothers2, nutritional efforts have to be addressed especially in regards to vitamin D and calcium. Omega fatty acids also play an important role in diabetes and depression. Postpartum depression has been shown to affect babies negatively.
Diabetes is in addition associated with obesity and a new study by the Medical College of Georgia’s Yanbin Dong and Inger Stallman-Jorgensen, presented at the American Heart Association’s Joint 49th Conference on Cardiovascular Disease Epidemiology and Prevention and Nutrition, Physical Activity and Metabolism, is showing that higher intakes of vitamin D again is linked with less overall body fat and especially lower abdominal fat in kids. African – American girls had the lowest Vitamin D levels and are at increased risk of osteoporosis and obesity. Vitamin D comes in 2 forms: D3 which is produced from sun exposure and the most bioactive and D2 found in foods like liver, fatty fish and fortified milk. Stallman-Jorgensen said: -“As humans, our largest source of vitamin D should be the sun. But we don't spend enough time outdoors to get enough sun exposure and when we do, we're often covered up and wearing sunscreen.”
Vitamin D is also according to Dr. Christine Olson, professor of nutrition at Cornell University in NY, linked to a mother’s weight gain during pregnancy is therefore associated with increased likelihood of childhood obesity and diabetes too, if mom gains too much. (More than 25-35 lbs.) Experts are warning that preventing obesity starts before conception with mom’s weight. The trend toward bigger babies is of concern to experts. Today babies are born 59% more likely to be overweight than 20 years ago. Even the child’s father’s weight can predict an overweight baby. ACOG has more on this.
Oxford-based researchers, in collaboration with researchers from the University of British Columbia in Canada also found that Supplements of vitamin D and sunshine at ‘critical time periods’ may be key to reducing the risk of multiple sclerosis3. With a widespread UK vitamin D deficiency, Oliver Gille from the Health Research Forum said: -“ It is time for the UK government to encourage people to sunbathe safely to reduce cancer.
With these studies adding to a growing body of science linking vitamin D-deficiency to osteoporosis, muscle weakness, fractures, several common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases, the FDA has just allowed for vitamin D fortification of soy-based foods (Food Additives Rule 21 CFR part 172). However, your best source is the sun so, with spring here and summer around the corner, Vitamin D will be plentiful. To safely get sufficient vitamin D Caucasians should get 10-15 minutes of daily unprotected sunshine (no SPF sun protection lotion). Dark skinned people need up to 45 minutes of daily sunshine to produce enough vitamin D due to the higher melanin content in their skin. The sun does dry our skin so it is always prude to protect your face from the sun while any other body part soaks up the sun.
1Journal of Nutrition 2009, Volume 139, Pages 547-554, doi:10.3945/jn.108.089920 “Plasma C-Peptide Is Inversely Associated with Calcium Intake in Women and with Plasma 25-Hydroxy Vitamin D in Men” - Authors: T. Wu, W.C. Willett, E. Giovannucci
2 JAMA 2009;301(8):842-847
3 PLoS Genetics 5(2): e1000369. doi:10.1371/journal.pgen.1000369 “Expression of the multiple sclerosis-associated MHC class II allele HLA-DRB1*1501 is regulated by Vitamin D”, Authors: S.V. Ramagopalan, N.J. Maugeri, L. Handunnetthi, Lincoln MR, Orton S-M, et al.
Birgitta Lauren www.expectingfitness.comThe beginning of year 2009 through March, the National Nutrition Month, leading up to... more-
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