Healthy Pregnancy

Healthy fats are the cornerstones of a balanced diet.  In fact, your hormones are stored in your fat and there is evidence that shows having either too much or too little may just impact your fertility.  Women who do not eat enough healthy fat sources often lack the necessary body fat to sustain a regular cycle and sometimes lose their periods completely.

It’s also important to recognize that all fats are not created equally.  Avoiding unhealthy fats was shown to protect fertility in the Harvard Medical Nurses Study that concluded the equivalent amount of trans fats “in two tablespoons of stick margarine, one medium order of fast-food French fries, or one doughnut” could negatively impacts one’s reproductive function.  Once you become pregnant, healthy fats are essential to your baby’s development in utero.   To get healthy fats in your diet each day include the following:

Cooking oils:

Organic, unrefined oils for cooking: extra virgin olive oil, sesame oil and high oleic sunflower oil.

Oils for drizzling:

Omega and GLA (Gamma Linolenic Acid) oils have countless health benefits. Drizzle the following oils on breakfast cereals and steamed vegetables: Usana-brand Optomega, flax oil, evening primrose oil, borage oil, black currant oil, pumpkin seed oil and chia seed oil.

Food sources:

Omega 3 fatty acids: salmon, sardines, mackerel, flax seeds, chia seed, walnuts, pumpkin seeds, and dark leafy greens.10

Monounsaturated fats: almonds, coconut, olives, walnuts, sunflower seeds and avocadoes.

Vertigo is a common pregnancy complaint during the first trimester. A new mom, on top of all the other pregnant side effects, may often feel a little light-headed and dizzy. This is most likely because the blood flow in the body is changing, as it is diverted to the growing uterus and fetus. Vertigo is typically not something to worry about (although if it feels unusual or extreme, talk to your doctor). The biggest concern is not dizziness itself, but rather that your likelihood of falling and injuring yourself increases. To avoid vertigo/recover from vertigo, follow these tips:

• Breath deeply
• Don’t make fast, jerky movements
• Take time transitioning when sitting up or standing up
• Use handrails when using stairs/escalators, etc.
• Wear stable shoes with good support (toppling off your Barbie heels would be dangerous and embarrassing)
• Don’t hesitate to ask for help carrying things or doing strenuous tasks
• As you experience dizziness, stay home and relax (if possible).
• Putting the feet up sends blood (and oxygen) back to the heart and head

An estimated 1 in 5 pregnancies end in miscarriage, defined as the loss of pregnancy prior to 20 weeks. Whether expected or unexpected the loss of pregnancy can be an absolutely devastating experience for a woman. Though everyone reacts differently, there is often a deep wondering of what could have caused such a thing to happen. Was it something I did? Will I be able to get pregnant again and carry a baby until full term? Fear, anxiety and deep sadness coupled with hormonal mood swings can leave you feeling low. It is most important to surround yourself with a good support group who can help you to get through this difficult time.

In a culture that doesn’t have the reverence for the experience of loss that other cultures do, it is important to allow yourself to process the many emotions you may be experiencing. In Tears of Blood: Understanding and Creatively Intervening in the Grief of Miscarriage, the authors explain the experience of miscarriage as “a meaningful loss worth of acknowledgment and support, yet many woman do not perceive their miscarriage loss experience as validated and acknowledged.”* For many of these women the process of sharing their story of loss with a loved one or a healthcare practitioner can open the path to healing.

Mayan Abdominal Massage can be helpful for accessing the emotions and trauma stored in belly after a miscarriage. This form of massage also helps to restore hormonal balance and gently prepare the reproductive organs for a healthy pregnancy.

Minerals from seaweeds flood the body with healthy minerals and nourish the deepest reserves of the body impacted by miscarriage. Adding cut up seaweeds like kombu and wakame to foods slowly simmered in water (soups, stews and grains) is a great way to get the benefits without impacting your taste buds.

Foot soaks and relaxing baths help to ground and gently detoxify the body. Taking time to interiorize and relax deeply is important for replenishing your vital energy. Simply add a cup of sea salts of epsom salts to warm water, light a candle and drop into your home spa experience.

Working with a counsellor can allow you to express feelings that may feel uncomfortable to release in your daily life. A good therapist can be objective and guide you through the experience of grief. If you find yourself struggling to release painful memories consider an EMDR (Eye Movement Desensitization and Reprocessing) session that works with memory patterns to release the trauma stored in your body.

Creative outlets couple with downtime are helpful ways to let the mind wander and release tension. Spend time sourcing pleasurable moments to doodle, draw or simply be inspired by the nature that surrounds you. It is a fallacy that we need to immediately dive back into the rat race. Be sure to take the time you need.

The good news is that most women will go on to have a healthy pregnancy. Even in the case of recurrent miscarriage, technology has made advances that allow women previously deemed infertile the ability to conceive. With the guidance of your doctors, allow yourself the time to grieve your loss and heal your body in preparation for a healthy pregnancy.

*Douglas, K.I., & Fox, J.R. (2009). Tears of Blood: Understanding and Creatively Intervening in the Grief of Miscarriage. In G.R. WAlz, J.C.Bleuer, & R. K. Yeps (Eds.), Compelling counselling interventions: VISTAS 2009 (p.91) Alexandria, VA: American Counseling Association.

Managing your weight on bed rest is a three fold process that involves a close look at your relaxation habits, physical activity and what you are eating.

1. Though it may seem like bed rest would imply restfulness and relaxation, the true experience can be anything but stress relieving. Many women feel contained, restless and impatient when they are unable to go about their daily activities. Training oneself to consciously relax involves introducing activities that truly bring you a sense of peace and calm such as meditation, deep belly breathing, uplifting reading and getting adequate rest. When the nervous system is able to relax, we can manage our weight with greater ease by becoming more mindful of our cravings. Emotions play a big role in directing what we put in our mouths, so relaxation is a great place to start to set the stage for moderating weight gain.

2. Physical activity may also seem contradictory when one talks about bed rest, but there are in fact many stretches and gentle movements that can be incorporated. Changing your concept of exercise is important and you may consider trying different yoga, tai chi and qi gong videos and zoning in on the floor postures. Of course videos that specialize in bed rest like The bedrest fitness dvd are ideal because all of the exercises are streamlined so you won’t have to improvise. The key here is to get fresh blood flow and oxygen through all the organs which is essential for preventing blood clots, maintaining weight and managing your mood. The feel good endorphins are essential for every aspect of our well being and especially keeping your spirits up.

3. Finally, it is important to eat a colorful nutrient rich diet. So often, I talk to women who are feeling a little down about being on bed rest and the first thing they reach for are “treats” usually in the form of simple carbohydrates and sugary sweets. While this may solve the blues temporarily, it creates a vicious cycle where you need more and more “treats” to boost your serotonin. They key here is to eat small and frequent protein, carbohydrate balanced meals and snacks throughout the day to moderate your blood sugar levels, keeping your insulin levels, mood and weight gain stable. By choosing colorful fruits and vegetables, whole grains and organic protein sources you are giving your body the nutrients it needs. It’s also important to treat yourself from time to time to avoid the feeling of restriction and the potential of bingeing. I would recommend stocking your fridge full of healthy foods to avoid too much temptation and focusing on the delicious healthful alternatives.

The holiday season reminds us to be grateful for the many blessings in our lives. But what many of us may not realize is that practicing gratitude as a ritual impacts our health, leading us to feel healthier and happier. Current research at the University of California Davis, has revealed that practicing gratitude elevates our inner happiness and contentment with life. I first heard about the gratitude concept from Oprah who wrote that she kept a journal and made a list of all she was grateful for each day. If you are looking to make major shifts in your wellbeing and joie de vivre this New Year, consider keeping a gratitude journal. Studies have revealed that:

1. Those who keep gratitude journal on a weekly basis exercise more often, experience less illness and feel more optimistic about the week to come and their lives as a whole (Emmons & McCullough, 2003).

2. Tracking gratitude is equated to meeting personal goals (personal, health and academic).

3. Guided gratitude meditations elicit positive thinking, while increasing alertness, attentiveness and energy.

4. People who practice gratitude are able to support others.

5. Those with neuromuscular disease improved their quality of life with increased feelings of connectedness, positive moods and improved sleep.

6. Children who grow up on gratitude feel more positive towards education and family. (Froh, Sefick, & Emmons, 2008)

Looking for additional ways to bring gratitude into your everyday life?

Practice giving back: the simple act of giving spreads gratitude. Consider ways you can give to experience how much you receive from the profound act of giving.

Say thank you: the two words are so simple and yet when spoken with sincerity they acknowledge the feeling of gratitude for a gift received by another.

Smile: a simple smile amongst strangers and friends can change the entire dynamic.

Say grace before meals: blessing your food is one of the most profound acts to imbue your food with gratitude to nourish your cells.

Doctor’s orders say bed rest. Your mind says another minute lying around will drive you crazy. Your body feels anything but rested. Try these pseudo exercises to keep your mind clear and your body comfortable.

BREATHING There are lots of fabulous ways to calm the body and mind through breathing. Here are two.

1) Take a deep inhale through your nose. Pause slightly at the end of the inhale, and then exhale through the nose, making the exhale last twice as long as the inhale. Think about sipping air in and out—long actions that engage the deep muscles of the core and that fill the lungs with as much air as possible. Slow and steady. Visualize oxygen penetrating every cell of your body, bringing life and health. Not only will this calm your body and ease tension, it will also help to improve your lung capacity.

2) If sleep is not coming easily, or if your body is tense, begin this breathing exercise by slowing and lengthening your breath (nose breathing). Take a few cleansing breaths, and then start sending breath to your toes—asking them to relax. Every exhale, let a body part relax, slowly moving up your body until you reach your forehead. Yes, it is the mental visualization as much as the physical relaxation of your breath that will calm you. Chances are you will be asleep before you reach your head.

MASSAGE Whether at the spa or in home, massage can be a great way to relax. It is excellent for increasing circulation and easing muscle tension, which will make lying down seem luxurious, rather than binding. If a full massage is not an option, try lying on your back with your legs and feet in the air (knees bent, legs to either side of body), and give yourself a foot and calf massage. Just having the feet in the air will improve circulation, and you may be surprised at the tension you can work out of your own feet, and how that will penetrate up the body.

STRETCHES Do ask your doctor if these stretches/exercises are right for you while on bed rest, but don’t be surprised when she looks at you as if you’re an A+ student going above and beyond. These stretches are simple, but will help to ease out the kinks of being sedentary, and therefore, will make you feel a little better! Remember, a good stretch is always accompanied with deep and steady breathing. Check out “Stretches For Bed Rest.”

Winter is a time of stillness and deep introspection. With the bare trees and colder weather, we are asked to go within and build up our reserves for a re-emergence come spring. Deep rest, quietude and contemplation help us to prepare for what we will be created when the sparse trees begin to blossom anew.

In Chinese medicine, winter is associated with the water element, the color dark blue and black and the emotions of fear and survival. The corresponding organs, the adrenals, kidneys and reproductive organs thrive when nourished and replenished through sleep, relaxation and wholesome foods. Stress, overactivity, toxins and noise increase cortisol levels, eliciting the stress response and taxing our reserves. Finding a gentle balance between outgoing holiday celebrations and time alone is especially important for health during the holiday season. To attune with the winter season, find ways to hibernate and nurture your deepest yin energies:

Sip tea
The ritual of drinking tea is calming and regenerating, not to mention a great way to warm up on the cold winter days. Licorice tea helps to build up the adrenals, supporting increased energy reservoirs.

Ease Seasonal Affected Disorder (SAD)
Winter can big more dreary days, so be sure to stock up on sunlight when you can and supplement adequately with Vitamin D.

Eat soups and stews
Foods simmered slowly are warming during the winter season. Add small pieces of seaweed like kombu and wakame to soak up the minerals and build your inner reserves.

Choose black and blue foods
Since the corresponding color to the water element is black and blue, consume use black beans, black sesame seeds, blueberries and blackberries for kidney, reproductive and adrenal health.

Get more sleep
With the darker days you may be feeling an inclination to go to bed a little earlier and rise a little later. Follow your intuition and stock up on rest to attune with the winter season.

Sea salt foot soaks
Salt is the corresponding flavor and water is the corresponding element to the winter season. For deep relaxation, gently detoxification and grounding at the end of your day unwind with a warm candlelit soak.

Root vegetables
As Paul Pitchford says in Healing with Whole Foods: root vegetables “grow in cold climates and contain minerals and other elements that make it possible to survive in harsh weather and under snow. When eating, we take on their qualities and build resistance to cool weather and
disease.” (62)

With flu season upon us it is important to take preventative steps to stay healthy. Building up your immune system is an important element of keeping bacteria and illness at bay. Consider the following natural remedies to prevent illness during flu season:

1. Acupuncture
Oriental Medicine focuses on preventing illness and uses tiny needles inserted along the meridian lines to keep energy flowing freely and build up the body’s defenses or Wei Qi to stop germs and viruses from invading.

2. Eat colorful fruits and vegetables
Colorful foods contain the most nourishing antioxidants. To get all of the necessary vitamins and minerals and boost your immune system, create a plate with all the colors of the rainbow.

3. Take supplements
Supplementing your already healthy diet with vitamins is a sure way to stay healthy and make sure you are getting all the nutrients you need. Especially important for flu season are Vitamin D (sunshine), Vitamin C (oranges), Zinc (pumpkin seeds) and Selenium (brazil nuts).

4. Get lots of rest
Staying rested is one of the best ways to ensure your immune system stays in top form. Whenever possible, be in bed by 11pm and aim for 7-8 hours of sleep each night. Listen to your body if it calls for a nap.

5. Exercise for replenishment
Daily movement is one way to ensure fresh blood supply and oxygen to all your organs. Resist the urge to over exercise which can tax your system and leave you feeling depleted.

6. Wash your hands often
Many germs are spread through contact from your hands to your mouth. Make a point to wash your hands frequently through the day and avoid touching public door knobs and potentially infected areas like unnecessary flights.

7. Drinks lots of water and hot tea
Staying hydrated flushes germs and keeps the body healthy. Consider gargling with salt water and drink lots of hot tea to prevent bacteria from forming in the throat and nose.

8. Avoid sugar and processed foods
Sugar and refined foods deplete the immune system by wreaking havoc on your blood sugar levels and your adrenals. Limit or avoid overly sugary treats to keep your energy reservoirs at peak performance.

9. Take a probiotic
Probiotics build the immune system by introducing healthy bacteria to the gut. Take a quality probiotic or be sure to get a healthy dose of cultured vegetables or fermented foods each day.

10. Avoid those infected with the flu
Of course, whenever possible, stay away from those already infected to ensure they don’t pass the flu to you. Ideally those with the flu will stay incubated for 7-10 days until they are feeling better.

Attention Ladies!!! You have HOMEWORK!!!! –Write down all the things you LOVE about yourself. Also, list out qualities you want to have (whether or not you have them already). This may sound remedial and unnecessary, but it is a great little cerebral exercise to let go of bad (mental) habits and embrace positive attributes. Remember: when you workout, you’re not just creating a better body, you’re creating a persona, a way of life. Any girl who lives on planet earth should do this homework periodically. Realizing our own potential is true GIRL POWER.

Think on this:

”Our deepest fear is not that we are inadequate. 
Our deepest fear is that we are powerful beyond measure. 
It is our light, not our darkness,
 that most frightens us.
We ask ourselves:
 Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? 
You are a child of God.
Your playing small 
does not serve the world. 
There’s nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, 
as children do. 
We were born to make manifest the glory of God that is within us.
It’s not just in some of us; 
It’s in everyone.
And as we let our own light shine, 
we unconsciously give other people permission to do the same. 
As we’re liberated from our own fear, 
our presence automatically liberates others.”

By: Marianne Williamson
(Often quoted as part of Nelson Mandela’s Inaugural Speech)

The diagnosis of ectopic pregnancy is given when a fertilized egg implants outside the uterus. Most of the time, ectopic pregnancies occur in the fallopian tube, but they can also be found in the ovary, pelvic cavity and cervix. An ectopic pregnancy is never viable and immediate treatment is essential to protect the mother from the possibility of internal bleeding from a burst fallopian tube and preserve future fertility. Ectopic pregnancy is the leading cause of maternal death in the first trimester. Women with a history of pelvic inflammatory disorder (PID), previous ectopic pregnancy, past pelvic surgeries or endometriosis have a higher risk of ectopic pregnancy.

Ectopic pregnancies can be somewhat difficult to diagnose since it is generally early in the pregnancy and a woman may exhibit “normal” pregnancy symptoms until gestation is at a stage where the growth of the fetus puts pressure on the tube. An ectopic pregnancy may include any or all of the following symptoms and warning signs:

• Positive pregnancy test
• Tender breasts
• Spotting or bleeding
• Dizziness or fainting
• Low back pain
• Pelvic pain centered on the right or left side
• Shoulder pain

An early ultrasound will look for the presence of a gestational sac in the uterus to determine whether there is an intrauterine pregnancy (vaginal ultrasounds are quite accurate as long as the pregnancy is far enough along that the sac has developed). The ultrasound may also show whether or not there is fluid in the pelvic cavity, another sign of ectopic pregnancy. A blood panel can ascertain current HCG levels to find out the stage of pregnancy and whether the numbers are doubling each day as they might in the average pregnancy. An ectopic pregnancy may show an unusual pattern of HCG and lower lingering levels. In some cases, dropping numbers may indicate that the ectopic pregnancies will resolve like a natural miscarriage by reabsorbing in the body. Others can continue to pose problems even with low levels of HCG particularly when the numbers are not dropping sufficiently as they might in an average miscarriage.

Treatment Options:

Lingering HCG numbers and pain indicate a need for immediate treatment. If the ectopic pregnancy is caught early enough, a doctor can administer the drug methotrexate, an anti-folate that stops cellular replication, helping to end the ectopic pregnancy. With methotrexate, HCG levels are tested in regular intervals thereafter to ensure numbers are dropping sufficiently. Depending on the outcome of the initial treatment subsequent injections may be required. Methotrexate is a popular treatment because it can avoid surgeries that are inevitable once the fallopian tube has burst, risking internal bleeding. Another option is reparative surgery to remove the ectopic pregnancy through laparascopic surgery or removing the portion of the tube affected and fusing the remaining parts together. The chance of having subsequent ectopic pregnancy increases about 15% after the first case.