Healthy Pregnancy

Pregnancy can be fun but also challenging. Not only is your body changing but also your hormone levels are also fluctuating.

In my last post I mentioned information overload and one of the best ways to prevent overload is to create a support team.

Your support team starts with your spouse and family. They are the ones that you know you the best and can, hopefully, provide emotional and non-judgmental support.

Your doctor or midwife is the expert; they are trained and have been through the birth experience hundreds of times. When you go to your prenatal appointments make sure that if you do not understand their advice, ask them to repeat and re-explain until the information is clear. That is why you hired them.

Because pregnancy can cause fluctuating hormone levels, many mothers-to-be lose focus. Write your questions down before going to your doctor or midwife. It really helps! When I go to prenatal appointments with my clients we make sure that we have previously discussed their most important questions to ensure they get the answers they need.

Your team may also include a doula, massage therapist, acupuncturist, lactation consultant, herbalist, nutritionist, yoga instructor or Pilates instructor. Many of my clients have experienced tremendous benefits from these specialists.

All of these professionals can play an important part in your pregnancy. So if feel the need, do use their services to support you. It will be worth it!

To find out about my doula services, please visit my website at www.janmartinka.com

Pregnancy is a joyous time in a woman’s life, but it can also be confusing because there’s a lot of advice out there.  Many women want recommendations that support not only their own health and their baby’s, but also the environment.  Most people are prompted to start making healthy changes in their lives when they find out a baby is on the way.  However, it is best to begin before conception.

Here are the top healthy changes to make that will benefit themselves, their baby, and the environment:

• Eating fresh organic, seasonal foods can make a difference to women wanting to get pregnant, to the health of their babies and the environment.
• Investing in a Kangen water filter and cutting out buying plastic water bottles will make a difference too. (www.carolinakangenwater.com)
• Cutting out things like alcohol, caffeine, sugar and recreational drug use can make it easier to get pregnant.
• Taking a high quality prenatal multivitamin
• Supplementing with DHA.  Fish oils are great options but there are vegetarian options as well.
• DHA has been shown to help with the baby’s brain development.
• Doing a cleanse before pregnancy is a great way start this journey.
• Yoga and rest can help you have a healthy pregnancy and post-partum.

By Tiffany Jackson, ND (www.ecohealthwellness.com

Expectant parents these days are a lot more informed than anytime in history. They can readily access information via the Internet and tend to read everything they can pertaining to pregnancy, birthing and postpartum care. They seek advice from friends and other people regarding their birth experiences. They watch videos on television and YouTube. In other words, they can be overwhelmed with information.

Why do they do this? It’s because we all have a fear of the unknown. And especially with a first time pregnancy, there is a lot of unknown. As with any new experience, it can be scary and this is very understandable. The more knowledge people have the better they feel. However, how can they decide what tips and strategies to retain and what not to retain?

As mentioned above, there is a tremendous amount of information today compared to even 10-15 years ago. It’s amazing! I remember when I was pregnant with my first baby in 1974. I took the information that my OB gave to me as gospel. (If I knew then, what I know now, I might have done things differently – although all turned out very well.)

There have always been a lot of questions being asked by moms-to-be. Today, there are a lot more sources of answers to allow expectant parents to be well informed and the result is they feel very empowered. Way to go ladies (and guys)! Feel free to write me (jan@janmartinka.com) with any (non-medical) birth or postpartum questions to get a doula’s perspective. To find out about my services, please visit my website at www.janmartinka.com.

There is so much you can do before you are pregnant to ensure a healthy pregnancy. One of my favorite fertility experts has often explained to the importance of creating healthy habits to enhance fertility at least three months before conception. Since the follicles in your ovaries are develop on a 90 day cycle, what you are doing during at this time will impact the egg that is released during ovulation three months later. Here are some quick tips on what to do and what not to do to support your fertility and preconception health:

Habits to create

Healthy nutrition- you are the first source of nutrition for your baby. The more easily nutrients are absorbed into your body, the more you will be able to share with your baby. In fact, folic acid is an essential component in helping to form the fetuses neural pathways during the first trimester. Be sure to take a quality prenatal with 1000 mcg of folic acid. Consider additional sources of calcium and omega fatty acids. In general eat an abundance of whole grains, colorful vegetables and fruit with lean sources of protein and drink lots of room temperature water.

Exercise- getting daily exercise is vital in helping to optimize your weight, flood the body with fresh oxygen and blood, reduce stress and enhance your mood. Exercise should not be overexerting, so consider adjusting your program to include gentle walks, yoga for fertility, dancing and other activities you enjoy. Gentle exercises can help to induce the relaxation response which is essential to fertility.

Sleep- if you are not currently getting eight hours of shut eye per night, now is the time to start. Studies continue to prove the immense impact that sleep has on your health including hormone balance. According to a study from the University of Texas Health Science Center “melatonin could become an important medication for improving ovarian function and oocyte [egg] quality.” Melatonin is produced complete darkness and staying up at night, sleeping with lights on or even turning lights on to go to the bathroom may impacting menstrual cycles regularity as well as egg quality.

Menstrual cycle awareness- in Toni Weschler’s Taking Charge of your Fertility she educates women on how to chart their cycles to gain insight on patterns of ovulation, fertility and menstruation. When preparing to conceive, this information can be incredibly valuable for both you and your doctors.

Optimize your weight- as many as 12% of infertility cases are a result of weighing too little or too much. Changing your lifestyle and dietary habits can help to bring you to your ideal Body Mass Index (BMI). In woman who are overweight, weight loss as little as 5-10% can be helpful in restoring fertility.

We all love tight arms! Looking good in a tank top, short-sleeved shirt, or swimsuit means having tight arms. But what exercises really tone the biceps and triceps? According to the National Academy of Sports Medicine, focusing a weights workout on biceps and triceps is unnecessary when lifting for the chest and back muscle groups.

How is that possible? When you’re doing a chest press, the triceps are stimulated, and when you’re doing a back pull, your biceps are stimulated. Think of it as multi-tasking. So, don’t feel guilty about cutting out the specific arm exercises. Your arms will become toned as you lift properly. The key is lifting enough weight during your chest and back exercises to reach fatigue at about 15 repetitions. Give it a try. Your arms will feel it!

When my friend Heather got pregnant she experienced morning sickness like few I have known. And I really do think that it’s one of those things you have to experience to understand: a myriad of joy mixed with the deep desire to stay in bed until week 12 is long gone. We have all heard how important protein is during pregnancy. Cells are replicating, your baby needs nutrients and so do you. But what to do when nothing is appealing and even worse: nothing stays down?

Heather actually lost four pounds and was at a loss for what to eat, until her husband Michael discovered the magical pregnancy protein shake. It’s actually quite a simple, nutrient dense concoction that helped her to begin to stomach food throughout the day. To create a pregnancy smoothie at home use a blender to mix together:

1 cup of organic greek yogurt (choose a brand with a high protein content- Heather found one with 24 grams, whereas the one I originally used had 4 grams)
1 cup of your favorite berries (frozen or seasonal)
1/2 cup whole fat milk or dairy alternative
1 banana (optional)
1 scoop of whey protein (find a low sugar variety- less than 2 grams)

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.

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.

While having dinner with my friend Tiffany the other night, discussing our Cooking for Fertility DVD, I mentioned I was working on an article about the connection between heartfelt happiness and health. She shared with me that in ancient cultures, before shaman would perform healings they would ask their patient to list ten things that they were grateful for. They believed that this simple act of expressing gratitude was oftenenough intervention to cure what ailed their patients.

Research is confirming this may just be true. A Canadian study revealed that looking for the silver lining throughout life and adopting a positive attitude may lower the risk of heart attacks and Angina. Furthermore, perhaps we can shift our experience of sorrow to joy simply by including pleasurable activities in our lives.

Pleasurable thoughts and experiences change our physiology by flooding the body with feel good chemicals like serotonin and beta-endorphins. Alongside hormones, a chemical called nitric oxide is also released, most commonly in the experience of orgasm. Nitric oxide relaxes the blood vessels inducing the relaxation response, which supports the parasympathetic nervous system and combats stress.

Dr. Deborah Kern, a health scientist who specializes in the impacts of pleasure conducted a study where women were enrolled in a Pleasure Diet and encouraged to seek pleasure on a daily basis through all five senses. Kern looked at 22 areas of life satisfaction and noted significant increases in life happiness in all areas.

Lifestyle and nutrition tips to support heart health and happiness:

Meditate on gratitude: Focus on an image that brings you joy and you will begin to resonate with a higher vibration. The Institude of Heartmath uses technology to measure this shift from dissonance (stress) to resonance (pleasure) using technology.

Keep a gratitude list: as shaman healers have long recognizing what you are grateful for can immediately shift your state of mind. Consider keeping a list beside your bed.

Explore your five senses: pay attention to the sensations of pleasure you experience when you taste, touch, smell, see and hear. Notice how different images and feelings impact your state of happiness.

Heart Healthy Foods: in Chinese medicine red colored foods positively impact the heart: beets, tomatoes, red peppers, raspberries and adzuki beans. The following foods also help to build the blood: apricot, beef, beetroot, blackberries, bone marrow, eggs, cuttlefish, dark leafy greens, date, dandelion, fig, grape, kidney bean, liver, hormone-free meat and liver, microalgae, nettle, octopus, oyster, parsley, sardine, spinach, spirulina, sweet rice, and watercress.

Supplements for Heart (Cardiovascular) Health: OPC, Proflavonol 90, CoQuinone 30, Biomega (fish oil)

Exercise: Daily exercise floods the body with fresh oxygen and blood supply. Find activities you love and incorporate them into your routine. Whether you are exercising for pregnancy or for fertility, pleasure is a key component to keep you on track.

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.