Healthy Pregnancy

The excitement of bringing a new baby into the world brings a roller-coaster of emotions; from happiness to complete overwhelm and for some even a deep depression.  Postpartum depression is believed to affect 10% of women. Hormonal changes, lack of sleep and the learning curve of having a new baby can lead to what feels to be unmanageable stress.

While it’s quite understandable that you feel exhausted and emotionally drained, the symptoms of postpartum depression last longer than the typical “after baby blues” and may include some of the following symptoms: severe mood swings, loss of appetite, insomnia, withdrawal from loved ones, low libido, suicidal thoughts and difficulty bonding with your baby.

If any of these symptoms linger and interfere with your daily tasks, it is important to contact your physician for advice and relief.  Even though you may feel tempted to isolate, reach out to your loved ones for support and carve out time each day to nurture yourself with some of the following:

Bodywork- Both Acupuncture and massage offer deep relaxation and can help to stimulate feel good endorphins.

Good Nutrition- Eat a balanced protein carbohydrate diet with comforting, warm foods like soups, steamed vegetables and grains to help your body renew and regenerate.  Including omega 3 fatty acids in your diet can also help to combat postpartum depression.

Outdoor exercise- A little bit of fresh air and sunlight (with it’s vitamin D benefits) can go a long way to helping you feel better.  Without over-exerting, see if you can go for a gentle walk with your baby each day.

Rest, often- Take every opportunity you get to rest.  When your baby is taking a nap, it’s a great time for you to lie down too.  Resist the temptation to overload your to do list and create a simple routine that feels manageable.  Remember, your body is going through a lot of changes after birth and this is your time to regenerate.

Here are a few delicious ways to get all the nutrients you need for your fertility diet:

1.    Quinoa has 16% more protein than any other grain.  Try including a variety of nutrient rich grains like brown rice and oats in your fertility diet and avoid low carbohydrate, high protein diets which weaken immunity, cell regeneration and brain function.  In a study conducted on mice, carbohydrate consumption was limited, and their embryos were unable to implant.

2.    Olive oil and healthy fats like avocadoes, wild salmon and flaxseed oil help to promote proper hormone function. In the Harvard Medical School Nurses Study, trans-fats were proven to negatively impact fertility, even at the low rate of “2 percent” of daily calories; the equivalent amount “in two tablespoons of stick margarine, one medium order fast food French fries, or one doughnut”. (The Fertility Diet, 73).

3.    Cruciferous vegetables like brocolli and kale contain “di-indolymethane (DIM), a compound that stimulates more efficient use of estrogen by increasing the metabolism of estradiol (one form of estrogen produced in the body). Excess estradiol is associated with breast pain, weight gain, breast and uterine cancer, moodiness and low libido.” (The Infertility Cure, 83).  As an added bonus broccoli also contains high levels of vitamin A, vitamin C, sulfur, iron, and B vitamins

4.    Black Beans and lentils. Black beans are considered a reproductive tonic in Chinese Medicine and are loaded with protein, fiber, folate, iron and antioxidants all essential vitamins and minerals for your fertility.  The Harvard Medical School Nurses study found iron rich foods like lentils to support ovulation and fertility in women.

5.    Nuts and Seeds. Not only are nuts and seeds an amazing source of protein, but each contains specific nutrients known to support healthy conception.  Pumpkin seeds contain zinc to help sperm and ovulation. Almonds and sunflower seeds contain vitamin E, an antioxidant believed to help fortify sperm health and build the uterine lining.  Finally, walnuts contain omega 3 fatty acids which nourish your blood and eventually support neural development of your baby.

6.    Goji berries are referred to in China as the “Matrimony vine” for their use in improving sperm quality and quantity as well as helping to resolve the conditions of premature ovarian failure in women.  Goji berries are an excellent snack especially when combined with pumpkin seeds.

There is one thing you can usually count on to calm an unsettled baby: the infamous breast.  If you’ve ever seen a baby après breast milk you will know what I mean.  There is often an angelic peace and satiation as if to say: “this is my idea of heaven”.   If you are feeling over taxed by the demand, consider pumping and allowing a partner to bottle-feed the baby.  Either way, it’s is incredible to stop and realize all of the health benefits you are able to gift your baby through your breast milk:

1. Immunity: Colostrum, which is present in the first breast milk you produce, has strong immune building properties that help your baby fight off germs and as a result have fewer cold and infections.

2. Perfect nutrition: Breast milk contains the perfect nutrient balance from protein and carbohydrates to fat, minerals and vitamins.

3. Less chance of developing allergies: Breastfeeding has been shown reduce the onset of food allergies later in life.

4. A higher IQ: Studies show that children who are breastfed have higher IQ’s and do better in schools.

5. Reduced risk of obesity: Research has shown that children who are breastfed have less chance of becoming obese.

Since baby making takes two,  here’s a few tips to make sure your husbands sperm is in top form for the task at hand:

1. Get daily exercise, but avoid excessive biking- biking can cause impotence and lower sperm count due to pressure from the bike seat on nerves and blood vessels surrounding the scrotum.

2. Take time to relax each day- mental stress has been linked to lower sperm count.  Meditating, reading or taking some time off work can regenerate your system and your sperm reserves.

3. Avoid excessive heat- Avoiding saunas and hot tubs may be a good idea while trying to conceive.  Exposure to excessive heat may reduce sperm count.

4. Boxers over briefs- Briefs hold the testicles closer to the body causing the sperm to heat up and lower in count.  Choosing boxer shorts keeps sperm at a more moderate temperature, which is preferable.

5. Avoid intoxicants including alcohol, marijuana and cigarettes- all intoxicants effect the quality and quantity of the sperm.  What you do today impacts your sperm in the next 10 weeks, so creating some healthy habits can reverse the impact of past habits.

In addition to the lifestyle habits listed above, eat a fresh, organic diet that includes the following nutrients: vitamin C, Beta-Carotene, Vitamin E, Selenium, Vitamin B12, Zinc, Co-enzyme Q10, Ginseng, Flaxseed Oil, Omega 3, wheat grass

The energy we infuse our food with is the energy that fuels our body. If we are hurried and rushed while we are cooking, our digestion will be impacted. Preparing your food mindfully means learning to enjoy the process from beginning to end.  Try some of the following methods to introduce pleasure into your daily diet:

Buy Local, Fresh Food

When shopping, try to choose organic foods whenever possible.  Consider what grows from the earth and what will nourish your body.  Ideally we would buy fresh food each day to be cooked that night.  If lifestyle permits buy from your local farmers market or buy local produce.

Set the scene for pleasurable eating

So often we eat on the fly, talking on the phone, watching tv, completely distracted.  Consider a different experience:  set the table for yourself, put on some calming music and light some candles.  Be it breakfast, lunch or dinner, treat yourself like royalty and take some time to nourish and relax.

Bless your meal

At thanksgiving people often say grace but it is not a common practice in many homes.  Taking some time to be grateful for the food on your plate and blessings in your life infuse you with the feelings of love and appreciation, invoking the pleasure feeling.  Silent or out loud, a blessing can set the tone for a delicious meal.

Taste each bite!

Now that you are all set to enjoy your meal.  Take the time to taste the food.  Some recommend up to 30 bites per chew, putting your fork down in between.  By liquefying the food in your mouth, the digestion process is improved drastically and no water is needed to wash down the food.

What makes this chocolate mousse most unique is its use of tofu and avocado instead of whip cream and eggs.  Experimenting with different ingredients is fun and sometimes surprisingly delicious. You’ll probably have to try this one to believe it!

Healthwise, we used a low glycemic sweetener to stabilize blood sugar levels, which is  important for women in general, but even more so during conception and pregnancy.  Dark chocolate has numerous health benefits including it’s arginine content which encourages blood flow to the uterus and ovaries for fertility.   Tofu is a healthful alternative to whip cream and eggs and it preserves the creamy texture of this delicious mousse (along with the avocado).

Preparation time: 5 to 10 minutes
Serves 4 to 6

10 ounces dark chocolate, melted
1 package silken tofu (optional: 1/2 an avocado)
2 to 4 tablespoons agave syrup
1/2 teaspoon cinnamon
2 teaspoon vanilla extract

In a blender or food processor, puree tofu and optional avocado, with agave, vanilla and cinnamon until perfectly smooth. Add melted chocolate and mix until fully combined.

Pour mixture in a bowl, and let sit in the fridge for at least 4 hours.

Source: Cooking for Fertility DVD with Tiffany Pollard and Kathryn Flynn

No one has to convince me to indulge in dark chocolate, but knowing its high antioxidant content makes the process that much more enjoyable.  To ensure you are getting the most nutritional value from your chocolate of choice, choose high quality varieties with at least 70% or more cocoa content.   If you need a good reason to indulge, consider the following health benefits gifted by a square of dark chocolate:

Stress Reduction: Research that shows that simply smelling of chocolate can increase theta waves and induce the relaxation response.

Lower cholesterol: Dark chocolate is a friendly mono-unsaturated fat. It also contains a unique saturated fat, stearic acid that may help to lower LDL or “bad” cholesterol, when consumed in moderation.

Reduce inflammation: The high flavanoid content can help ease inflammation and inhibit the formation of blood clots.

Boost your mood: Chocolate encourages phenylethylamine, a naturally occurring substance known to help elevate mood.

Enliven your libido: Chocolate also contains arginine, a substance that increases blood flow to the sexual organs, contributing to a healthy libido.

If you are not as experienced with dark chocolate, the process of discovery is a delightful experience in and of itself.  My current favorite is Voghes Haut Chocolat~  I love the way they weave different spices from around the world.

1 in 5 couples experiences infertility.   Infertility is diagnosed when a women has been trying to conceive for one year without pregnancy (six months for women over 35).   Researchers have confirmed that acupuncture and Oriental medicine can benefit fertility in the following ways:

1. Regulate menstrual cycle.

2. Improve sperm count and motility.

3. Reduce stress and anxiety associated with infertility.

4. Normalize hormone and endocrine systems.

5. Improve blood flow in the uterus.

6. Decrease chance of miscarriage.

7. Increase the chance of pregnancy for women undergoing in vitro fertilization (IVF).

Source:  Acupuncture Newsletter- Reproductive Health, February 10, 2009

Dr. Randine Lewis, author of The Infertility Cure, believes there is no such thing as infertility.  As an acupuncturist and herbalist she sees infertility as the bodies way of telling us that we are out of balance.  Dr. Lewis holds fertility retreats in Asheville North Carolina where she teaches women to rebalance their lives by reducing stress through acupuncture, herbs, massage, diet and movement.  Dr. Lewis is receiving worldwide recognition for her uncommon success rates in helping women conceive naturally or with the assistance of reproductive medicine treatments.  

If you decide to use reproductive medicine, consider incorporating the principles of Chinese Medicine for three months prior to conception to impact your egg quality.  A recent study in the British Medical Journal (February 2008) revealed that women doing IVF (in-vitro fertilization treatments) were 65 percent more likely to conceive when they used acupuncture in conjunction with their western medical treatment.  

The last thing you want to do is diet when you are breastfeeding.  Losing weight too quickly creates a detoxification effect, releasing toxins into your bloodstream, which can impact the quality of your breast-milk.  In fact, your body is working so hard to produce breast milk you actually need more calories, not less.  Listen to your cravings, feed your body and use the principles below to lose weight slowly and safely (the International La Leche League recommends safe weight loss as one pound per week).

Keep breastfeeding

Your body is burning extra calories to make breast-milk.  Continuing to breastfeed at a steady pace for six months to one year will have you back at your pre-pregnancy weight at a healthy rate.

Exercise with your baby

Moderate daily exercise will not only help you burn calories, but it will help to combat postpartum depression by flooding your body with endorphins.  Exercise is also a great way to be social and meet other moms.  Find out if you local area has a Program for Early Parent Support.

Eat more to lose more

Your body actually has higher caloric needs while breastfeeding, so cutting yourself short can mean less nutrition for you and your baby. When we starve our bodies we tend to hold on to weight, so plan on eating frequently throughout the day and include lots of whole grains, lean protein, fresh vegetables and fruit.  With each meal and snack, be sure to include a balance of protein, carbohydrates and fat to keep your energy and metabolism steady.

Being pregnant opens up a whole new world of foods to eat and foods to avoid.  When you are pregnant, changes in your circulation and digestive patterns make you more sensitive to bacteria and viruses.  To protect both your health and the health of your baby, avoid the following foods beginning in your first trimester:

High mercury seafood

Fish can be a great source of protein and the omega 3 fatty acids that will help your baby’s brain develop.  The FDA recommends you avoid the following high mercury seafood sources, which may compromise the development of your baby’s nervous system: swordfish, shark, king mackerel and tilefish (or white snapper).  For lower mercury varieties of fish, plan on consuming less than 12 ounces per week of: shrimp, canned light tuna, salmon, pollock and catfish.

Raw meat and fish

Eating undercooked or raw fish and meat can put you at risk for harmful bacteria and viruses like toxoplasmosis and salmonella.  To be safe always ask for well done meat at restaurants and when cooking at home, make sure your meat is fully cooked through (with no juices).  Be sure to avoid sushi as well, though cooked rolls may be fine.

Soft cheeses and un-pasteurized dairy

To avoid the bacteria listeria, do not eat soft cheeses and milk products unless they are clearly marked pasteurized.  Listeria is bacteria found in undercooked meats as well as un-pasteurized dairy products and processed foods (like deli meats and hot dogs).  The Center for Disease Control claims that pregnant women account for 27% of reported cases each year and are 20 times more likely to be affected by listeria than non pregnant adults.  Soft cheeses avoid include: brie, feta, camembert, blue cheese, mexican-style cheeses, such as queso blanco, queso fresco, queso de hoja, queso de crema and queso asadero.  You can still enjoy full fat milks and hard cheeses that are pausteurized.

Artificial Sweeteners

Although saccharin is the only artificial sweetener that is strongly discouraged for pregnant women, it is a good idea to use your own discernment with others like aspartame (Equal or NutraSweet) and sucralose (Splenda).  It’s always a good idea to replace foods that have no nutritional value with healthier, less processed varieties.  Consider using grade B maple syrup and honey.