Healthy Pregnancy

Everyone wants great hair. The health of your hair is a direct reflection of your nutrition and lifestyle habits. My friend Amanda recently wrote a great blog about pregnancy and hair care. She was surprised by how much her hair changed when she got pregnant. While we usually shed an average 50-100 hairs per day, pregnancy is considered a resting stage and hair loss decreases, causing hair to thicken. The thickening is attributed to the increase in estrogen which promotes beautiful skin and hair versus high levels of testosterone that promote baldness. Hair is actually thickest in your 20 and 30’s when estrogen levels are peaking. During this time 70-90% of hair is in a growth phase compared to 30 % in your 40’s.

Knowing that your DNA and basic genetics can predetermine graying and balding, here are some tips to help you improve the health of your hair:

Medication

There are certain medications that can impact the health of your hair. Birth controls containing progesterone can shut down hair follicle production, as can thyroid problems, antidepressants and some acne medications. If you are required to take a medication that impacts your hair growth it would be important to follow some of the stress reduction guidelines and dietary recommendations to help counteract the effect.

Stress

The hair follicles are surrounded by stress hormone receptors and are vastly impacted by cortisol and adrenaline. Stress impacts the growth of your hair and can lead to thinning or even balding. Luckily we know that there are ways to reduce stress by making the relaxation response part of your daily routine. Learning to unwind and take some down time not only improves the health of your hair but also your nervous system, metabolism and mood. In Chinese Medicine the hair and bones are related to the kidney energies, our deepest reserves that we trade on a daily basis to fuel our activities. Working too hard, not sleeping enough and failing to eat a healthy diet all contribute to a acceleration of stress and the aging process.

Diet

It is important to eat a healthy diet for obvious reasons including hair health. In fact, depriving yourself of nutrients and vitamins will wreak havoc causing dullness, thinning and split ends. To strengthen hair include lots of antioxidant in fresh fruits and vegetables along with the following nutrients:

Protein is the building block of your hair

Zinc supports natural oils and contributes to shiny hair. Foods with high zinc content include liver, beef, lamb, venison, sesame seeds, pumpkin seeds, green peas, shrimp and mushrooms.

B vitamins support cell growth for regenerating hair follicles. Include fermented products, seaweeds and algae in your diet.

Iron fuels the enzymes that support hair growth (consume with Vitamin C (citrus) to improve absorption). Iron rich foods: liver, lean red meats,seafood, black beans, lentils, dark leafy greens, chicken, turkey, molasses, nuts and egg yolks.

Vitamin E helps with circulation which gives fresh blood supply to hair follicles. Vitamin E foods include: sunflower seeds, safflower oil, peanuts, spinach, broccoli, kiwi and mango.

Vitamin A keeps the hair root lubricated to support healthy hair. Vitamin A rich foods include: liver, sweet potatos, carrots, mangoes, spinach, cantaloupe, dried apricots, milk, egg yolks and mozzarella cheese.

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.

Fast food is a habit and while I’m all about meals to go, there are certainly some choices that are better than others. If you’re craving a quick fix on the road, consider some healthier choices like Panera Bread (great soup and salad), Real Food Daily (for my vegetarian friends in LA), Fresh Direct (a favorite for my NY clients who tell me “recipe” is a bad word) or the Whole Foods hot food bar (my personal favorite). The rest of you might like to try some of these delicious recipes and recreate your burger combo at home.

Instead of french fries, try yam fries

Yams are a lower glycemic variety of potato, that not only tastes delicious, but may be the secret ingredient for pre-conception twin creation. The Harvard Medical School Nurses Study noted that that the trans fats found in a small serving of commercial French fries are enough to adversly affect fertility.

2 medium yams, cut into 1/8 -inch strips
2 tablespoons olive oil
½ teaspoon parsley
¼ teaspoon sage
¼ teaspoon thyme
½ teaspoon rosemary
Sea salt or dulse flakes to taste

Preheat oven to 400 degrees. Slice sweet potato into circles or thin strips. Baste with olive oil, and add spices. Place a single layer on baking sheet, and cook for 45 minutes or until tender inside and crisp outside.

Black bean burgers

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.

1 cup black beans
1 small carrot, chopped or grated
1/3 cup onion
¾ to 1 cup crushed gluten free crackers
2 to 3 cloves chopped garlic
1 tablespoon herb de Provence
Sea salt to taste
1 tablespoon black sesame seeds
2 to 3 tablespoons unrefined olive oil
Place all ingredients in food processor and pulse until thoroughly combined. Form mixture into patties or smaller “cakes.” If they are not holding together because they are too “wet,” add more crackers. Place in an oiled skillet and cook 5 to 7 minutes on each side or until browned. Serve with Ezekial sprouted grain buns.

Opt for natural sodas

Instead of drinking soda, substitute the following combination of juice and sparkling water to offer a fizzy satisfaction. By doing so you will avoid harmful chemicals that disrupt the proper release and regulation of hormones and benefit from the natural nourishment of fruits and water.

½ cup limeade, lemonade or any unsweetened juice
½ cup sparkling water

Combine ingredients in a tall glass and enjoy!

Store bought varieties to try: Reeds Gingerale (made with real ginger), Izze sparkling juice (delicious flavors),Closest to cola: Zevia

Why do some mothers seem to be overflowing with milk and others barely keep up with their babies? The answer to that questions remains a mystery. We do know, however, which practices enhance milk production and what may decrease milk supply.

Newborns need to eat frequently. All that early suckling before your milk “comes in” helps set the tone for later milk production. Think of as your baby placing an order to be filled at a later date. On the other hand, restricting breastfeeding in the first few days may lead to decreased milk production overall.

You’ve probably heard that milk production is based on supply and demand. That means that the more milk that is removed from your breasts, the more milk you will produce. If more milk is consistently removed from your right breast, your right breast will consistently make more milk than your left. If baby regularly sleeps from 10pm to 4 am, but breastfeeds every 2 hours during the day, you will eventually have less milk in the middle of the night than during the day.

How do your breasts know that your baby is growing and needs more milk? Very simply; the baby asks for it! Your baby will breastfeed more frequently when he needs more milk. After a few days of what may seem to be constant eating, your breasts catch up and all is well. When your baby gets older and doesn’t need to breastfeed as often, your milk supply will naturally decrease.

So let your baby be your guide and your milk supply will take care of itself!

See also: “How do I Increase my Milk Supply?“

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

Now that you’ve made the commitment to breastfeed your baby AND you’re going back to work, you may be wondering…how do mom’s really do this?

Here are some tips from experienced breastfeeding moms who have learned how to make every second count!

The night before:

Label bottles of milk with the date and your baby’s name.

Lay out your baby’s clothes and yours. Better yet, dress your baby in the next day’s clothes and forget about jammies!

Keep the pump bag, diaper bag and your charging phone by your purse or briefcase.

Ask your partner to pack your food for the day—lunch and a couple of snacks. You will probably be surprised and delighted at the quantity of food he thinks you should eat!

Add baby supplies to the diaper bag.

In the morning:

Add ice and pumped milk to daycare bag. A little cooler specifically for baby bottles is great for this purpose.

Breastfeed baby one more time before going out the door. Or leave a little early and breastfeed at the day care. That will mean less milk that you will have to pump!

General tips:

Wear clothes that give you easy access to your breasts. You shouldn’t have to take off your shirt or dress in order to pump or breastfeed. Check out www.hadleystilwell.com for professional nursing/pumping clothing.

Remember you don’t need to wash the pump parts after each pumping. Just keep them in a cooler (with ice) or a refrigerator and they’ll be ready to go for the next pumping.

Some moms love to pump hands free. There are bras and other devices that hold the pump flanges in place so you can multi-task.

Invest in extra pump parts—including bottles and caps—and keep extra at work just in case.

Take advantage of oxytocin coursing through your bloodstream. It will help you relax and enhance your creativity.

See also: “Working and Breastfeeding” and “Working and Breastfeeding: A Checklist.”

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

Women have been combining work with motherhood for thousands of years. Since babies get their nutrition directly from their mothers, society expected moms and babies to be literally joined at the hip for the first year or more. It’s only been in recent history that “going back to work” has been a potential roadblock to continuing to breastfeed. Although it is normal to work while caring for baby, our modern world and societal expectations often requires moms to be separate from baby while working.

So, is it really possible to continue breastfeeding while working away from baby?Absolutely! It takes some planning and commitment, but as a mother , you’re already committed to your baby and you’re probably a master planner and multi-tasker! Just make sure you have the tools and information you need to be successful.

If you are working more than 20 hours a week, you will need a professional-grade breastpump that is designed to be used every day, several times a day for a year or more. Expect to pay 200 to 300 dollars. Some very good brands include: Medela, Hygeia and Ameda.  (Hygeia is a brand new company.  Check them out at www.hygeiababy.com)

Talk to you employer and colleagues about your plan to continue breastfeeding while working. Find other mothers in your workplace who have pumped at work. Determine where you will pump.

Before you return to work, make sure your baby knows how to take your milk from a bottle or cup or even a spoon.   Give your baby at least 2 weeks to learn this new skill.

Store a few bottles of milk in the freezer just in case! Accidents happen—milk gets spilled, milk gets left at work, etc. You don’t need a whole freezer full of milk! Remember you’ll be replacing what your baby drinks every day!

If possible, visit your baby at lunch. Or arrange for your baby to be brought to you. Mothers who have access to their babies breastfeed longer.

Most importantly, take care of yourself. Learn to delegate! Make sure you eat well and sleep whenever you can. Remember, you have two jobs now!

See related article:  Working and Breastfeeding:  A Checklist.

Written by Renee Beebe, M.Ed., IBCLC. Renee is a lactation consultant in private practice in Seattle, Washington. She is available for home/hospital visits and phone consultations. Renee can be reached at www.second9months.com

Last year I found out I had a vitamin B deficiency and Tiffany, the co-creator of the Cooking for Fertility DVD, came over and taught me how to make two fermented foods: sauerkraut (check out the how to make sauerkraut video we filmed together) and coconut water. Instantly my cheeks became more rosy and I felt vitalized. Since then fermented foods have become my go-to staple whenever I need an energy boost.

Sauerkraut and other fermented foods have incredible health benefits, from helping to build B12 and strengthening digestion. Paul Pitchford, author of Healing with Whole Foods believes “saltless sauerkraut is an excellent food for regenerating the intestines. It harmonizes the digestion by balancing the secretions of the stomach, helps in the formation of enzymes and vitamins, strengthens the function of the pancreas, and improves the digestion of fats. Raw, saltless sauerkraut also helps maintain the acid-alkaline balance of the body, strengthens the nerves and the immune system, and stimulates blood formation”.

2 heads purple cabbage
1 tablespoon wakame
½ tablespoon cumin

Remove two leaves from the cabbage and thinly shop the rest. Mix cabbage with dulse and cumin in a large bowl and transfer to a glass container. Fill the container half full with water and use a wooden mallet to compact leaves. Continue to the top, covering with the entire leaf, and place in a cool, dark area for at least seven days.

One of my closest friends, who is pregnant for the first time, called me the other day in a panic to let me know she was experiencing spotting in her second trimester. Since her doctor’s office was closed, she made the good decision to go to her local emergency room and find out what was going on. The doctor did an ultrasound which revealed placenta previa, and ordered her to bed rest at least until the bleeding subsides. In this case relaxation on bed rest is the key, and perhaps one of the biggest challenges for women who are used to being on the move.

Though initially she was extremely concerned, she has an amazing doctor who talked her through the facts about placenta previa. What we know is that placenta previa is a condition in pregnancy where the placenta (the organ that supplies nutrition to the baby) lies low in uterus, sometimes covering part or all of the cervix. Placenta previa impacts approximately 1 in every 200 pregnant women and it is often, as it was in this case, diagnosed by ultrasound during the second trimester. The condition may be caused by an abnormally shaped uterus, previous pelvic surgery, scarring in the endometrium or a large placenta due to multiples (twins or more). Almost 90% of placenta previa cases will resolve themselves before delivery as the placenta often migrates upwards in the uterus between the second and third trimester.

If an ultrasound reveals that the placenta previa is persisting, you may be asked to remain on bed rest and avoid any strenuous activity. It is also important to avoid unnecessary pelvic exams and intercourse until your doctor says otherwise. In the case of ongoing bleeding or contractions you may be kept in the hospital and monitored in an attempt to prevent a preterm birth. Women who have placenta previa into the third trimester will have their babies delivered by c-section because the placenta is actually blocking the babies exit from the womb.

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.