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Happy Mother’s Day!

Happy Mother’s Day to the wonderful moms everywhere! It’s not an easy job, but it’s the most important and rewarding job you’ll ever have! Enjoy these special quotes about mothers from QuoteGarden. Woman in the home has not yet lost her dignity, in spite of Mother’s Day, with its offensive implication that our love needs… [Continue Reading]

Dear TIME: Are you LAME enough?

The new TIME cover, featuring a beautiful blond woman standing upright and breastfeeding her almost-4-year-old son, is creating waves already. Personally, I’m tired of the whole conversation already. And not interested in reading the actual article. And a great fan of Dr. Sears and attachment parenting, for the record. What I did enjoy, however, are… [Continue Reading]

Eating Salmon is Good for Pregnant Women & their Babies

A healthy diet is important for everyone, but even more crucial during pregnancy. Fish is a great choice, and here’s another good reason to add it to your menu: Eating two servings of salmon a week during pregnancy is beneficial both for the mother and child, according to University of Granada researchers (Medical News Today).… [Continue Reading]

Photo Books: The Books Your Baby Will Love Forever

From when I was a kid until now, one of my favorite activities is looking through old family photo albums. Seeing the familiar faces of family and friends, remembering the good times we shared, and laughing over the silly photos we couldn’t bear to throw away (remember a time before digital cameras?!)… it’s a surefire… [Continue Reading]

Maternity Fashions for Spring Under $30!

The Breastfeeding-Cosleeping-Postpartum Depression Connection

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These days, it’s rare to find anyone who’s gonna argue with you that breastfeeding is best for baby, whenever possible.  What they don’t realize is that breastfeeding is best for MOM, too.  And there are still plenty of people with their fists up, ready to knock down any mention of co-sleeping, despite all the benefits that co-sleeping moms and babies report (that is, I’m sure the babies would report, if they could speak!)!

So I was intrigued to read Nancy Mohrbacher‘s blog entry, Formula Supplements Put Mothers at Risk, which explains a number of reasons that breasfeeding and cosleeping are best for mom as well as baby.

Many moms are mistakenly informed that if they bottle feed and let someone else help with night feedings, they will sleep better and longer. Some people also believe that if mom sleeps separate from her baby, she will sleep better, undisturbed.  They conclude that a well-rested mother will be better equipped to hand the stresses of the post-partum period, thus relieving symptoms of postpartum depression.

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Not so, says a new study!

This study, which will appear in the June issue of the journal Clinical Lactation, surveyed 6410 mothers during the first year after birth.  Although all new mothers experience fatigue, it found that exclusively breastfeeding mothers not only slept significantly more hours during the night than other mothers but also reported significantly more energy during the day, a better mood, better overall health, and a greater sense of well-being.  Another surprising finding was that there was no statistically significant difference in any of these areas between the mixed-feed and the exclusively formula-feeding groups. (From Formula Supplements Put Mothers at Risk)

So while we all want to make sure new mothers, especially those at-risk for PPD, are happy and well-rested, strategies that separate and supplement newborns are misguided.  Instead of making mom’s life easier, they actually put her at greater risk of poor sleeping, poor health, and depression.

These benefits are in addition to many others! Breast milk builds your baby’s immune system, improves his brain function and raises IQ, reduces mom’s risk of cancers and other health conditions, helps her loose her pregnancy weight faster, and provides emotional comfort and bonding for both mothers and babies… among others!

Read more on the benefits of breastfeeding at nancymohrbacher.com.

Morning Sickness Remedies

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My friend Diana is not having an easy time of her first trimester! She’s constantly nauseous, throwing up all the time, and over-all exhausted– the heat isn’t helping things!  Since morning sickness is caused by the hormones that support your pregnancy, she knows that feeling constantly nauseated is actually a good thing… well, her brain knows it but her stomach doesn’t!  Her personal remedy is sucking candies, my other friend Miriam relies on candied ginger. But there’s no one trick that works for everyone, so you may have to try a few different things before you find something that helps settle your stomach. Here are some foods that may help you feel a little less nauseous.

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Crackers: This is an old standby, but crackers were actually one of the things I could tolerate whenever I was hit by morning sickness.  Basically any bland, crunchy food works the same way: bread, toast, rice cakes, even potato chips (not that we recommend subsisting on potato chips throughout your first trimester).

Soft foods: Some women find that the chewing is what triggers nausea, so try some soft, bland foods that are nutritious, gentle on the stomach, and don’t necessitate much chewing.  Applesauce, oatmeal, yogurt, fruit smoothies, etc.
Ginger: Can be found pickled, candied, in a tea bag, or a capsule– whatever the format, ginger is a natural remedy for nausea.

Lemons & Peppermint: Simply take a whiff  to relieve nausea. Try putting a couple drops of peppermint oil in a bowl of hot water and inhale the steam. Some women also find the scent of lavender to be soothing.

Apple cider vinegar: Try taking 2-3 teaspoons of apple cider vinegar (not any other kind) in warm water first thing in the morning. Apple cider vinegar is pH neutral and may help to neutralize excess stomach acid.

Bananas in Coconut Milk: This remedy comes from iVillage:

  • 2 ripe bananas
  • 1/2 can coconut milk
  • 1/4 cup maple syrup
  • 1/4 cup water
  • 1/2 teaspoon salt
  • 1/2 tablespoon flaxseeds

Directions: Peel the bananas and cut each into one-inch segments. Combine the coconut milk, water and maple syrup in a medium saucepan. Place over medium heat and bring to a simmer. Add the sliced bananas to the mixture and simmer for 10 minutes. Finally, add the salt and boil for 20 minutes. Serve topped with flaxseed.

Why it helps: The potassium in the bananas can help alleviate some of your body’s aches and pains. The coconut milk works to build body mass for your baby. The maple syrup is so much better for you than sugar, and flaxseeds are full of essential fatty acids. The flaxseeds also help with that other delightful digestive symptom of pregnancy: constipation.

Alternative therapies: Hypnosis,  acupressure wristbands, and homeopathic remedies have  helped some women cope with nausea.

Give in to your cravings: Satisfying food cravings during pregnancy, whether you’re hankering for pickles or a big, juicy steak, may actually be beneficial. If you have an urge to eat a particular type of food, this may be your body’s way of telling you what it needs.

Other tips:

  • Eat small, frequent meals or snacks, so that your stomach is never empty or too full at one time.
  • Chew food well.
  • Avoid fatty, fried, and spicy foods.
  • Try eating a few whole-grain crackers before getting out of bed in the morning. Low blood sugar early in the morning may contribute to morning sickness (hence the  name). Crackers are also helpful for middle-of-the-night hunger pangs.
  • Try drinking in between meals rather than with meals. It’s important to stay hydrated, especially if you’ve been vomiting a lot.
  • Identify your personal triggers and avoid them. This includes foods, odors, perfumes, and anything else that makes you nauseous.
  • Eat your food cold or room temperature; hot foods have a stronger aroma that may turn you off.
  • Nausea may become worse if you are tired or stressed out. So try to fit in a nap, some relaxation time, on an enjoyable activity.
  • Try taking your prenatal vitamin at night or with food. Also ask your doctor about a supplement that’s low-iron or iron-free at least during your first trimester. Iron can be hard on your digestive system.
  • Increase your intake of Vitamin B6. Ask your caretaker about dosage before taking any extra supplements.

As always, it is wise to consult with your doctor or midwife about any dietary changes, treatments, or supplements.

Helping Your Prenatal Vitamin do its Job

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The use and necessity of prenatal vitamins are a growing source of controversy.  What exactly is in your vitamin? Do you have to take one or can you get everything you need from your diet? Does it have everything it should have in it?  Does it have anything in there that shouldn’t be there?

It’s important to realize that prenatal vitamins are not meant to be your sole source of nutrients. They are meant to supplement!  Pregnant women need more of almost every vitamin and mineral than non-pregnant women. Some say that most of these increased nutrient requirements can be met through a carefully planned, nutritious diet.  You should try your best to eat lots of fresh, non-processed foods. However, a supplement is important if you are NOT getting the required amounts from what you eat (and most of us probably are not!).

Not all prenatal vitamins are created equal. If you are unsure about the best one for you, do some research and talk to your doctors. Avoid artificial preservatives, flavors, colors, and sweeteners. You may want to follow this advice and purchase your vitamins at a health food store, instead of a drug company that “loads them with plenty of of low-quality, synthetic vitamins.”  Here are some other aspects to consider:

Iron
If you’re suffering from extreme exhaustion, you’re not alone. March of Dimes claims that anemia caused by lack of iron affects half of all pregnant women!

Your multivitamin won’t contain the 27 milligrams of iron that pregnant women need, so you can add to your levels by eating iron-rich foods like red meat or fortified cereals.

You may also be prescribed a supplement if you have low iron levels, or have pernicious anemia, sickle cell disease, or uterine fibroids. If iron makes you nauseous, try taking it in the evening, and improve your body’s ability to absorb it by avoiding coffee, tea, egg yolks, milk, fiber, and soy with your tablet.

Calcium
Calcium is so important for your baby’s bones that your body will steal your stores and give them to baby, if necessary – putting you at risk for osteoporosis. Prenatals don’t contain anywhere near the recommended 1,000 milligrams (and women carrying multiples need even more). So add calcium-rich foods to your diet, or ask your doctor about a supplement.

The World Health Organization recommends that in order to reduce the risks of preterm birth and eclampsia, pregnant women should consume 1,500 milligrams of calcium.  (Note that anything beyond 250 mg of calcium, or 25 mg of magnesium, should not be taken at the same time as supplemental iron since both calcium and magnesium interfere with the absorption of the iron.)

Vitamin D
Sunshine is the body’s leading source of vitamin D. There are many reasons why vitamin D is vital during pregnancy. Women with darker skin and those who get little sun should be tested for vitamin D, says the American Academy of Pediatrics. If you’re deficient, you should consider a supplement.

Omega-3s
Studies have shown that DHA, found in omega-3 fatty acids, improves baby’s visual-learning ability and attention span, and may help stave off postpartum depression. You can get enough DHA with two or three servings of salmon, herring, or sardines a week, but to be on the safe side, you might take a DHA supplement. The American College of recommends that pregnant women get 300 milligrams a day.

Iodine
Iodine is critical for your baby’s brain development, says Donnica Moore, M.D. You should use table salt that specifically says, ‘iodized.’  If you are on a low-salt diet or have trouble with water retention, it may be better to find a prenatal supplement with iodine.

Choline
Choline helps develop the hippocampus, the brain’s memory center, but is not included in many prenatal supplements. Eating two eggs a day can help you meet the 450-milligram daily choline requirement.

Folic Acid
Most moms have heard about the importance of folic acid in preventing pina bifida and other defects. The recommended dosage is 400 to 600 micrograms a day, but you need more if you’re carrying multiples, have anemia, sickle cell disease, or who’ve had a child with a similar brain defect.  (I did find one source saying that eating green, folate-rich foods is safer than taking folic acid, but I don’t know enough to comment on that.)

Trying to Conceive? Don’t forget Folic Acid!

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If you are planning to become pregnant you should take folic acid supplements and continue to take the supplements for the first 12 weeks of pregnancy. Folic acid supplements reduce the risk of having a baby born with a defect of their spinal cord such as spina bifida.

Pregnancy and folic acid

What is folic acid?

Folic acid (folate) is a vitamin needed to make new cells in the body. The body does not store very much of it, so you need a regular supply to keep healthy. Pregnant women in particular need a good supply of folic acid which is used by the developing baby.

Many vegetables contain folic acid including spinach, sprouts, broccoli, green beans, and potatoes. Some bread and breakfast cereals are fortified with folic acid.

Folic acid supplements and pregnancy

You should start taking folic acid from the time you plan to become pregnant. If the pregnancy is unplanned then start taking folic acid tablets as soon as you know that you are pregnant. Continue to take folic acid tablets for the first 12 weeks of pregnancy – even if you eat a good diet. You can buy folic acid tablets from pharmacies.

What dose should I take?

The normal dose for most women the dose is 400 micrograms (0.4mg) a day.

If you are at high risk of having a child with a spinal cord problem, then the dose is higher. (You need a prescription for this higher dose). That is, if:

  • You have had a previously affected pregnancy.
  • Your partner, or a first-degree relative, have a spinal cord defect.
  • You have coeliac disease (as your intake of folate may be affected by this condition).
  • You are taking medication for epilepsy.
  • You have sickle cell anaemia or thalassaemia.

In addition to folic acid supplements, you should eat a healthy diet when you are pregnant which should include foods rich in folic acid.

Are there any side-effects or risks when taking folic acid?

No. Folic acid is a naturally occurring vitamin, which your body needs. It is not a drug (medicine). By taking these supplements you are just making sure that you get a good, regular amount of folic acid, which you need especially during pregnancy.

Source: Good to Know

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