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Breastfeeding Tips for Working Moms

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Breastfeeding Tips for Working Moms

Whether for financial reasons, self-fulfillment or both, many moms need to work. If you plan on working while nursing you can still accommodate your baby’s breastfeeding schedule. Here are a few tips to help new mothers successfully breastfeed and keep their job:

Keep Your Options Open: You may have had a particular career track and lifestyle for many years, but once a baby arrives, your interests, priorities and goals may very well change. If you find that having a baby has you reassessing your career path, speak with a counselor about possible career options that will give you a better work/life balance.

Consider Telecommuting: More and more moms are considering the many benefits of telecommuting. Working from home allows you the chance to earn a living while breastfeeding and caring for your child. Speak with your employer to see if telecommuting may be either a temporary or permanent option.

Let Baby Visit Your Work: If your place of employment is fairly close to your home, have your caretaker bring your baby to work at some point during the day. This will give you the chance to breastfeed and offers some extra bonding time during the day.

Find a Support Network: Work and motherhood can be a challenge but there is no need to struggle on your own. Seek out other working mothers in your community and ask how they are juggling work, breastfeeding and other duties. If you live in a small town or rural area, consider joining an online group for new moms. Check to see if there is a La Leche League chapter in your city; a wonderful support group.

Find Childcare Close to Your Workplace: While it is understandable that many new parents tend to seek out childcare services near to their home, if you are planning on working and breastfeeding, a childcare provider near your work may be the better option. Having your baby nearby would allow you to breastfeed during your lunch break and perhaps even during other breaks during the day.

Practice with Your Breast Pump: Don’t wait until your maternity leave is over to start learning how to operate your breast pump. Start 2-3 weeks ahead of your return to work so that you are familiar with how it works and how it should be cleaned and stored. This time will also help your body adjust to the breast pump as well.

Don’t Worry About Not Producing Enough Milk: Some new mothers worry unnecessarily that they are not pumping enough breast milk. It takes time for your body to acclimate to the pump. It may also be that there is not enough milk for you to pump in between feedings. Speak with your healthcare provider or lactation counselor if you have any concerns.

Freeze Small Amounts of Milk: Since thawed milk must be discarded after 24 hours, if you must leave home to work during the day, freeze your milk in several small amounts that can be quickly thawed. Once you have a better “feel” for how much your baby consumes at routine feedings you will be able to more accurately determine the proper portions to freeze and thaw.

Take Your Pump to Work: Many working moms bring their breast pumps to work. A number of pumps can be carried to work so discreetly that many of your co-workers probably won’t even know that you have it with you. Before pumping, find a private area where you can use your breast pump and store your milk.

Be Candid with Co-Workers about Breastfeeding’s Benefits: If you start to hear grumbling from coworkers be honest with them about why you are breastfeeding. Explain the many health benefits that breastfeeding provides and how breastfeeding encourages a closer mother/child bond.

Be A Considerate Coworker: Most employers and coworkers are happy for new moms and want to be supportive. But if you are taking time off from work or asking for others to fill in for you while you breastfeed or pump your milk, make sure to acknowledge your coworkers and thank them for helping you. Colleagues who have helped you will also appreciate offers from you to reciprocate when they have family emergencies or personal issues that may pull them away from the office.

Breastfeed as ften as Possible: Most mothers are able to breastfeed a minimum of 4 times daily and so can you: Once in the morning prior to getting your day started, twice after getting home from work and once before bedtime. Remember, nursing will help produce more milk than the pump, and ½ the benefit of breastfeeding comes from the skin-to-skin contact and bonding with your baby.

Remember that if mothers around the world have been able to successfully combine work and breastfeeding for thousands of years, so can you. With some forethought and support from family, friends and other new moms, you’ll be able to manage work and motherhood with ease.

About the Author

Sharon Anderson is the mother of three and also works as a marketing consultant. She enjoys creating business cards from template choices available online. She says to check out this flickr page for a photo set of great looking business cards.

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It’s a Cruel, Cruel Summer

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It’s a Cruel, Cruel Summer
By Nadia Mohamedi, OTIS Teratogen Information Specialist

Summer is here and it feels like it happened so fast! The temperature is rising and the summer BBQ’s are beginning. While some may think we’ve got some time before the hottest days of the year, research shows that in all 50 states the hottest month is already here. In fact, the record temperature has been broken in all 31 days of July, with August having only 10 days with record-breaking temperature. These hot days can feel like torture for pregnant women, who already feel like a furnace due to their increased blood volume and weight. So, I’d thought I’d help those who are sweating for two and give some tips on how to survive pregnancy in the HEAT.

1. Hydrate, hydrate, hydrate: Everyone know they’re supposed to drink 5-8 glasses of water per day, but who really does? Even though it feels like a lot of water, pregnant women really should pay attention to this recommendation, not only to cool themselves down but to prevent dehydration. Being dehydrated in pregnancy can cause a mom to faint or have preterm contractions. Iced tea can feel amazing on those hot summer days, but iced tea can have as much caffeine as soda and make you more dehydrated. So, put some water bottles in the freezer and take a few cold ones with you before you head out for the day!

2. Gym, TAN, laundry: Well, forget the gym/laundry part, but some sun in pregnancy is beneficial! Vitamin D deficiency is common in pregnant women, even when women live in sun-filled areas. Being deficient in Vitamin D can contribute to preeclampsia, low birth weight and having a baby with fragile bones. For a light-skinned person, getting full-body exposure in peak summer sun for only 10-15 minutes will release 20,000 IU of vitamin D into circulation. Vitamin D also increases your absorption of calcium, which your baby loves to steal from you. Catch some rays for a healthy pregnancy and get your glow on, but don’t forget the SPF!

3. Cant.Move.Too.Hot: While it is nice to get some summer sun, it’s important to use your own common sense to know when it’s time to chill out, literally. Normally, your body can self-regulate its temperature by expelling heat when the core temperature rises higher than 98.6⁰F. However, when the temperature outside is warmer than your core temperature and the humidity is over 75%, it’s a lot harder for the body to release its own heat into the environment. This can result in your core temperature rising, just like it does when you have a fever. In the 1st trimester, having a core temperature of over 102⁰F can increase your baby’s risk of being born with a neural tube defect, like spina bifida. Rising internal temperatures can also cause heat exhaustion or even heat stroke when core temperature reaches 104⁰F. Symptoms to watch out for are rapid breathing, nausea/vomiting, headache, fatigue, dizziness and an abnormal mental status (i.e- confusion or hallucinations). Ways to prevent heat-related illness are restricting exercise, staying in the shade or air-conditioned locales, hydrating, and wearing light loose-fitting clothing. If you find you cannot cool yourself down, and you start to experience symptoms, you should call your doctor or get medical assistance. Occasionally, it is too hot outside and not completely safe for anyone. Even though this may mean watching family BBQ’s from the inside this summer, your baby will thank you for chilling out!

4. Listeria Hysteria: Personally, my favorite part of summer BBQ’s is all the MEAT – hot dogs, hamburgers etc. However, undercooked meat can contain a parasite called toxoplasma gondii. Additionally, hot dogs could be contaminated with bacteria called Listeria monocytogenes. L. monocytogenes causes Listeriosis , which is more likely to occur in pregnant women due to their decreased immune systems. Although the risk of actually having the listeriosis infection are very low, pregnant women can avoid exposure by eating food as soon as it is prepared (a great excuse to jump the line!), re-heating until food like hot dogs and cold cuts are steaming, and washing raw veggies. Food to totally avoid, unfortunately, are soft cheeses made with unpasteurized milk (like feta and Brie- I know, so sad), raw/smoked seafood (i.e-sushi or smoked salmon), and pate. Listeriosis in pregnancy can increase one’s risk of having a preterm delivery, miscarriage or stillbirth. The newborn infant can also be born with the infection as well. Check out our Listeriosis fact sheet for more info: http://www.otispregnancy.org/files/listeriosis.pdf.

5. One nice cold beer won’t hurt, right? Wrong: With all these summer events outdoors, it seems like everyone has got a nice coldie in their hand. Thanks to some fancy cans, you can even see how cold the beer is by how blue the mountains are. Great. This can make drinking so much more tempting, but, remember, there is no safe threshold for drinking in pregnancy. You can hold the cold beer up to your forehead, but if you drink it at any time during pregnancy, you may be doing permanent damage to your baby. See the Alcohol fact sheet for more information: http://www.otispregnancy.org/files/alcohol.pdf. Even the non-alcoholic beers have some alcohol in them, so sit back with some cold sparkling juice and know that you are doing two great things at once: cooling down and contributing to a healthy life for your baby.

Now that you know the tips for having a healthy pregnancy this summer, enjoy the beautiful weather, time with family, friends, and good eats! Now that doesn’t sound so cruel after all!

About the Author

Nadia Mohamedi is a teratogen information specialist and also serves as a research assistant/interviewer for OTIS studies in San Diego, CA. She holds a BA in neurobiology and a minor in psychology from Harvard College. In addition to her work with OTIS, Nadia has worked for the Alcohol and Drug Abuse Treatment Program at McLean Hospital as well as served as a teacher’s assistant at a school for children with disabilities in Lima, Peru.
OTIS is a North American non-profit dedicated to providing accurate evidence-based information about exposures during pregnancy and lactation. Questions or concerns about medications and other exposures during pregnancy or breastfeeding can be directed to OTIS counselors at (866) 626-OTIS (6847) or online at OTISPregnancy.org.

References:

http://www.associatedcontent.com/article/2662811/hottest_months_of_the_year_in_the_us.html

Haddad, J. G., Matsuoka, L. Y., Hollis, B. W., Hu, Y. Z. & Wortsman, J. (1993) Human plasma transport of vitamin D after its endogenous synthesis. J. Clin. Invest. 91:2552-2555

*Image: Louisa Stokes / FreeDigitalPhotos.net*

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Mountain Mama Active Apparel

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Active, pregnant mamas will fall in love with this exciting new apparel brand for the mom-to-be! Based in Southern California, Mountain Mama was founded in 2009, by climber, kayaker and avid outdoor enthusiast Teresa Delfin. The company produces high quality technical apparel for hiking, camping, swimming, kayaking, snowshoeing, yoga and more.

Award-winning designs attract healthy, active moms and celebrity athletes alike. Mountain Mama products are produced, designed and manufactured all within 20 miles of the company’s HQ at the foot of the San Gabriel Mountains in sunny southern California in an effort to maintain a minimal environmental footprint. Mountain Mama synthetic fabrics (like Polartec) are all made in USA and are compliant with Blueline, so they adhere to the strictest environmental standards for textiles in the world. And whenever possible, the company uses plant-based fabrics like Tencel, Bamboo, Modal, etc. This is important so that pregnant mamas aren’t at risk of coming into contact with toxins that appear in some textiles!

Check out their eco-fabulous new collection for Spring/Summer and Fall/Winter at Mountain-Mama.com.

*Images and informationn provided by Mountain Mama.*

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The Mother’s Diet Affects Child’s Obesity

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The Mother’s Diet Affects Child’s Obesity

A new breakthrough study on a pregnant mother’s nutrition can have a great effect on the risk of obesity on the child. The study has also shown that the mother’s diet can alter the functioning of their child’s DNA.

This dietary influenced change is called epigenetic change and its effect on the propensity of the child to add on fat. This research also concluded that the epigenetic change acts independent of the fatness or thinness of the mother and the weight at infant birth.

Thus this epigenetic change is another factor in determining the overall health of the child later on in life. These include development of such diseases as obesity, diabetes and other problems. The most pernicious of these possible diseases is diabetes. This condition is the body’s inability to either produce and/or properly metabolize the hormone insulin.

The hormone insulin is important to the body’s ability to use blood sugar for fuel in its normal processes. These normal processes include cell regeneration and functioning. If the cells are unable to have fuel for use, then it dries up and dies, leading to organ malfunction and even failure.

The other contributory factor would be lifestyle and diet. The lack of exercise and sedentary lifestyle would definitely contribute to the development of the child’s obesity and diabetes. This taken with a high sugar and fat diet, then the body would be unable to properly adjust its metabolism to address the flood of sugar and fats in the body. Insulin is important to the proper management of these chemicals in the body.

This whole cycle can start even during pregnancy. The predisposition to unhealthy living such as obesity and diabetes can be properly avoided by the mother eating healthy food and exercising while carrying the child. Being proactive as a pregnant mother through proper nutrition and exercise can prevent epigenetic changes that can lead to health problems to the child in the long run.

For a more comprehensive discussion on diabetes and healthy living, please visit Parental Diet Related to Child, or the author’s site, The Diabetes Forum.

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Throw an Eco-Friendly Baby Shower

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Throw an Eco-Friendly Baby Shower

People come up with all kinds of wacky themes for baby showers, from sci-fi to Jack and Jill (males welcome) to a zoo motif. But one of the best ideas to hit the stage where baby showers are concerned is the eco-friendly shower. Not only can you green up every aspect of the event, including decorations, food, and games, but you might be surprised by how many products and services there are to help you reduce your carbon footprint and create a cleaner future for the baby whose creation you’re celebrating. All it takes is a little time and creativity. So if you’re looking to host an eco-friendly baby shower for your sister or best friend, here are a few ways you can green up the works.

  1. Invitations. Evites are hands-down the most eco-friendly option when it comes to sending out invitations. But not everyone uses the internet (especially older relatives). So if you find that you still have to send out a few baby shower invitations via snail mail (or you simply decide to go traditional), think about finding a company that offer 100% PCW recycled paper products. Many of them even use soy-based inks rather than chemical compounds. And if you live in a small town, think about hand-delivering via bicycle for zero emissions.
  2. Decorations. You might be tempted to buy those shiny, themed, non-recyclable paper plates at the party store, but resist this temptation! Instead, create a lovely and traditional setting with your own plates and cloth napkins. And skip the polyurethane balloons, which will languish in the landfill long after you expire, as well as cut flowers (grown with chemical pesticides and fertilizers). Instead, use recycled paper (or magazines) to create an eco-friendly flower arrangement (cut paper in flower shapes and attach to pipe cleaners) or go with an origami theme, hanging cranes and other paper creations throughout the space for a bit of flair.
  3. Food. There’s no better choice for an expectant mother than organic food items. You can create beautiful and delicious fruit, veggie, or pasta salads with produce from the farmers market or a local organic co-op. Or contract out to a catering business (or restaurant) that uses local produce and meats that are grown and raised organically.
  4. Games. If you opt for traditional games like “guess the number of diapers in the bin”, make sure to use cloth diapers (and give them to Mom at the end of the party). Other than that, you should think about games that require no materials, such as “how well do you know the mom” and “baby trivia”.
  5. Gifts. As the hostess, it is your job to provide favors for the guests. And you’ll also want to get a spectacular gift for the mom-to-be. Where guests are concerned, you can’t go wrong handing out gift cards (bonus: this also means a lot less work for you and less emissions from driving around to different stores). That way they’ll be sure to get something they want and the card itself creates a negligible amount of waste. For a double whammy, get gift cards for eco-friendly stores. As for the expectant mother, think about something she can really use, like a robe made from organic cotton (she’ll probably get plenty of use out of it for AM feedings) or an eBook reader loaded with kid’s books (less paper waste). If all else fails, she could probably use a gift card, as well.
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Mental Health Awareness Month: Pregnancy Might Not Always Be Glowing

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Mental Health Awareness Month: Pregnancy Might Not Always Be Glowing

By Nadia Mohamedi, OTIS Teratogen Information Specialist

May is a beautiful month. Flowers are blooming, the birds are chirping and BBQ’s are firing up. To Nadia Mohamedi, however, May is most beautiful as it is Mental Health Month. This month we celebrate the spreading of awareness of mental health conditions and wellness, an issue that is near and dear to her heart. Although one in four Americans has a clinically diagnosable and treatable mental illness, a lack of awareness and a strong stigma associated with having a mental illness deters more than half of these individuals from seeking treatment.

One of the most frequent counseling calls received through the toll-free help line at the Organization of Teratology Information Specialists (OTIS) are from women wondering about depression and antidepressant use in pregnancy. In fact, depression occurs in up to 15% of pregnant women and about 13% of women in the United States report using an antidepressant in a pregnancy. Although the research data on the safety of antidepressant use and the risk of untreated depression in pregnancy has grown immensely in the last five years, the results can be difficult to interpret, especially in light of recent lawsuits. In this blog, Nadia hopes to summarize the recent data so women and their health care providers can make the best-informed decisions about their treatment plans in pregnancy. She also hopes to increase awareness of this serious, but highly treatable, condition so that we can all support the mental well-being of our friends and family.

What is depression?

Now and then, everyone has the blues. When we lose a family member or experience a disappointment, it is normal to feel sad. When there is no specific reason for this sadness or it remains for too long, the cause could be depression. Experts feel that depression is caused by a combination of biological, psychological and social factors. Clinical depression is defined, by the DSM IV-TR, as at least a two week period in which a person experiences a decrease in previous functioning with either a depressed mood or loss of interest/pleasure in one’s normal activities most of the time. Other symptoms can include change of weight/appetite, sleeping too much or too little, restlessness from mental tension, loss of energy, feelings of worthlessness or guilt, inability to concentrate and thoughts of death. There is a wide range of severity that can occur with depression.

How does untreated depression affect a pregnancy and the development of the fetus?

Untreated depression can affect a pregnancy in different ways. One of those ways is the direct effect of depression on one’s behaviors. For example, a depressed pregnant woman is more likely to have poor nutrition, missed prenatal care appointments, or alcohol and drug use. These behaviors can be extremely detrimental for a developing fetus such as causing poor fetal growth, birth defects, preterm delivery, or neonatal withdrawal. Biological factors of depression like the irregularity of hormones can contribute to placental dysfunction or decreased uterine blood flow to the developing baby.

Since depression is a complex disorder, researchers have had difficulty discerning the specific causes of adverse pregnancy outcomes associated with untreated depression. For example, untreated depression can adversely affect one’s stress level and social support. Nonetheless, many studies have shown that depression left untreated increases a woman’s risk of adverse pregnancy outcomes such as preterm birth (delivering before 37 weeks), poor fetal growth, preeclampsia (a serious form of high blood pressure) and placental abnormalities. Moreover, women with depression who stop taking their medications are as much as five times more likely to have a relapse of symptoms compared to women who continue their medications in pregnancy.

Beyond the pregnancy, women who have a mental illness during their pregnancy are twice as likely to develop post-partum depression (PPD), depression following childbirth. PPD can adversely affect maternal bonding and the baby’s development and behavior.

Now that we have the risks of untreated depression, what are the risks associated with treatment for depression in pregnancy?

The most common treatment for depression is taking an antidepressant medication. Most antidepressant medications have not been linked to higher risks for birth defects. When some antidepressants are taken during the third trimester, there may be effects in the newborn. The baby may be jittery, irritable, and have difficulties with feeding, sleeping, breathing and heart rate. In most cases, these symptoms last a few days or less. Some antidepressant medications have been studied more thoroughly than others. You may call OTIS toll-free at 1-866-626-6847 to speak with a counselor about your specific treatments and possible risks to a pregnancy.

IMPORTANT: You should not stop taking your medication without first consulting your physician. If you and your doctor decide that you should come off the medication, it is recommended to slowly taper off the medication to avoid possible withdrawal effects. Although it is generally recommended to take a medication that has the best pregnancy data and the lowest dose possible to treat your condition, it is not recommended to switch to a more researched medication if you are unresponsive to it. There’s no point in exposing your baby to it if it doesn’t help you! Also, you may have to increase your dose in pregnancy due to weight gain and hormonal changes. Despite the potential risks in late pregnancy, your doctor may want you to stay on your medication to avoid a relapse or prevent post-partum depression.

Other treatment options with no known risk to the developing baby are psychotherapy, light therapy, and acupuncture for depression. For other ways to help improve your symptoms and “mentally pamper yourself”, you can read a recent OTIS article: http://www.otispregnancy.org/news-s13020#143073.

Seems like so much information. How can I decide what to do?

Unfortunately, there is no easy answer for depression treatment in pregnancy. A long time ago, it was thought that having depression was impossible during pregnancy. Clearly, this is not the case. Mothers should feel neither guilty taking a medication that they need in order to maintain their normal functioning nor embarrassed that they are not feeling mentally well when everyone expects a pregnant woman to be glowing all over the place. In the end, no one knows your condition better than you and your physician. In general, a healthy mom is a healthy baby. So, this May, focus on YOU – your mental well-being, your treatment, your support, and your future family. And know that all over the United States, others will be spreading awareness and encouraging others to live well this Mental Health Month.

About the Author

Nadia Mohamedi is a teratogen information specialist and also serves as a research assistant/interviewer for OTIS studies in San Diego, CA. She holds a BA in neurobiology and a minor in psychology from Harvard College. In addition to her work with OTIS, Nadia has worked for the Alcohol and Drug Abuse Treatment Program at McLean Hospital as well as served as a teacher’s assistant at a school for children with disabilities in Lima, Peru.

OTIS is a North American non-profit dedicated to providing accurate evidence-based information about exposures during pregnancy and lactation. Questions or concerns about anti-depressants during pregnancy or breastfeeding can be directed to OTIS counselors at (866) 626-OTIS (6847) or online at OTISPregnancy.org.**

References:

Bansil P, et al. 2010. Maternal and fetal outcomes among women with depression. J Women’s Health.19(2): 329-334.
Cooper WO, Pont ME, Ray WA. 2007. Increasing use of antidepressants in 2 pregnancy. Am J Obstet Gyneco.l 196:544e1.

Muzik M, et al. 2009. When depression complicates childbearing: guidelines for screening and treatment during antenatal and postpartum obstetric care. Obstet Gynecol Clin North Am. 36:771-88.

Petersen I, et al. 2001. Pregnancy as a major determinant for discontinuation of antidepressants: an analysis of data from The Health Improvement Network. J Clin Psychiatry.

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It May Be March, But A Nutritious Pregnancy Diet Shouldn’t Force You Into Madness

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It May Be March, But A Nutritious Pregnancy Diet Shouldn’t Force You Into Madness

By Sharon Voyer Lavigne, MS, CPEIS Teratogen Information Specialist

We have all heard this before from our mothers and grandmothers before them, but here it is again, “what we put into our bodies really affects our health and well-being.” What better time to delve into that saying than during the month of March – National Nutrition Month. For women, proper nutrition becomes especially important during our childbearing years. When planning a pregnancy, newly pregnant or breastfeeding, good nutrition is the key to healthy outcomes.

So how does a woman go about becoming “nutritionally” healthy? First, we need to look at our diet. Yes the dreaded four-lettered word D-I-E-T. Let’s first focus on the version of this word that is positive, instead of it’s negative connotation that makes us think of deprivation and cravings. What kind of food do you consume? Fruits, vegetables, proteins, grains and fats should all be on the list. During pregnancy and breastfeeding, vegetarians and vegans need to be more creative at getting in enough protein and healthy fats, but it is doable. A consultation with a dietician or nutritionist may help you round out your intake properly. Women with medical conditions like Crohns disease or ulcerative colitis (see fact sheet- http://www.otispregnancy.org/files/IBD.pdf) may also benefit from consulting an expert to cater to their needs. These conditions may limit what you can eat or effect how you absorb nutrients. In some cases, supplements are helpful. For example, Vitamin K (the clotting vitamin) may be deficient in someone with inflammatory bowel disease.

Another group that needs to be aware of their diet is those individuals with diabetes. Diabetics need to eat the right balance of carbohydrates in order to keep their blood sugar level in a healthy range (See fact sheet: http://www.otispregnancy.org/files/diabetes.pdf). This is especially true prior to conceiving, since elevated blood sugar levels can cause birth defects and pregnancy complications. A diabetic’s glycosulated hemoglobin levels (HbA1c) should be as close to normal (below 6 ug/ml) as possible prior to and during pregnancy. Some women who had been previously able to control their diabetes with diet and exercise alone may need insulin during pregnancy. In many cases, using insulin makes it easier for a woman to be in control of her blood sugar levels.

Now, let’s look at supplements. Vitamins and minerals can be supplemented to round out our nutritional intake. In the perfect world, prenatal vitamins would be started prior to conception. However, since 50% of pregnancies are unplanned, vitamin and mineral intake often starts after conception. Vitamin and minerals typically have a predetermined Recommended Daily Allowance (RDA) for pregnancy and for breastfeeding. Women should stick to these guidelines unless their health care provider has determined that they are deficient in something specific. Then an additional amount of what vitamin or mineral is lacking can be supplemented. More is not always better, so heeding the guidelines of the RDA is safest.

One vitamin that most women have heard about is folic acid or folate. This B vitamin has been shown to reduce risks for certain birth defects, so all women planning to conceive or who are already pregnancy should be taking at least 600mcg of folic acid. Women who have taken medications recently or need to continue to take medication that decrease folic acid will need more- 4-5 mg per day. This is not a typical dose in a prenatal vitamin, so a separate supplement of folic acid will be necessary.

Any supplement that also contains herbal products should be avoided. Natural herbs are not always safe to use during pregnancy. While the majority may not cause birth defects, very little data exists on their safety in pregnancy and breastfeeding. Some herbs interfere with hormones, which may affect fertility. Some herbs may cause uterine contractions and cause pregnancy loss. A supplement without additional herbal ingredients is best.

Okay, now what about Omega 3 fatty acids, fish and methyl mercury? Yes, fish is found in a healthy diet. Fish does contain omega 3’s which are important for your health and the growth and development of your baby. Some prenatal vitamins contain Omega 3 fatty acids now. Fish can also contain methyl mercury, a toxic form of mercury that may affect your baby’s developing brain. Avoiding types of fish that may contain high level of methyl mercury is best. These include shark, swordfish, King mackerel and tilefish (See fact sheet: http://www.otispregnancy.org/files/methylmercury.pdf). The FDA suggests consuming no more than 12 ounces of fish per week of most types of cooked fish. If you prefer to eat fresh water fish from local waters, the Environmental Protection Agency or your state or local health department should be able to advise you on what fish are currently safe to eat.

Finally, we cannot ignore the negative connotation of the word D-I-E-T. Trying to get down to a healthier weight is a good idea prior to pregnancy. However, once you conceive, you should strive for the healthy balance we have discussed so far. Weight loss during pregnancy may put you at greater risk for having a child with birth defects or pregnancy complications. Leave those thoughts and plans of weight loss until after you have had your baby.

Good ‘ol grandma was right…”You are what you eat!” So, eat right, monitor your health, and you’ll be rewarded when a healthy, bouncing baby’s toothless smile is gleaming up at you!

About the Author

Sharon Voyer Lavigne is a Teratogen Information Specialist and coordinator of the Connecticut Pregnancy Exposure Information Service (CPEIS), a non-profit based at the University of Connecticut Health Center that aims to educate women about exposures during pregnancy and breastfeeding. She’s also been a genetic counselor for the past 20 years.

CPEIS is an affiliate of the Organization of Teratology Information Specialists (OTIS), a non-profit with affiliates across North America. Connecticut women with questions or concerns about pregnancy or breastfeeding exposures can be directed to (800) 325-5391. Outside of Connecticut, please call OTIS counselors at (866) 626-OTIS (6847).

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Stopping Back Pain During Pregnancy

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Stopping Back Pain During Pregnancy

It is estimated that two-thirds of American women will experience lower back pain by the 36th week of pregnancy. Why is this such a common problem? And what is causing this pain? One of the reasons low back pain during pregnancy is so common is because of a general lack of awareness of proper care for the spine prior to and during pregnancy. As a Boise Chiropractor and Meridian Chiropractor I see a wide range of patients. Among those, I often see pregnant women who are suffering from back pain. One of the most common causes of back pain during pregnancy has to do with the internal biochemistry which actually has an effect on the spine and pelvis. During the pregnancy the body produces a hormone known as relaxin which is designed to help loosen ligaments, particularly in the low back and pelvis. This is primarily to help better facilitate movement and shifting of these joints in preparation for the birthing process. This is good for labor, but not so good for the low back. What inevitably happens as a result of this release of relaxin is shifting and misalignment of various structures in the low back and pelvis causing abnormal tension in these areas resulting in pain and irritation.

A Simple But Effective Solution

So what can be done to help with these problems? Well unfortunately many physicians feel as though there isn’t much that can be done. You obviously can’t use any sort of pharmaceutical intervention during pregnancy. What many people still are unaware of is how powerful and effective chiropractic care can be for pregnant women. The reason why chiropractic care helps so much is because it addresses the fundamental cause of back pain during pregnancy. Chiropractic adjustments help to restore proper alignment of the spine and pelvis which in turn helps to relieve tension and irritation of the surrounding muscles and ligaments. In addition to chiropractic adjustments, your chiropractor might also prescribe some simple stretching and strengthening exercises to help prevent any further problems.

But is it Safe for You and Your Baby?

The number one concern that most pregnant women have when seeing a chiropractor for the first time is whether or not chiropractic is safe. Rest assured, chiropractic care is extremely safe and effective. Numerous studies have demonstrated the effectiveness and safety of chiropractic care. In addition to this however chiropractic malpractice insurance rates are lower than any other physicians treating pregnant patients. This is a direct reflection of safety.

Preventing Back Pain During Pregnancy

Without reservation I always recommend that any woman that is pregnant or is considering getting pregnant seek out a trusted chiropractic physician as part of their healthcare team. Regular preventative chiropractic care should be a part of everyone’s health and wellness strategy, especially women who are pregnant. Ensuring that the spine and pelvis are correctly aligned and functioning properly ahead of time can help prevent problems that could creep up. If you are pregnant or are considering getting pregnant, contact your chiropractor today to see how they can help you.

About the Author

Dr. Chad Woolner is a Chiropractic Physician is Boise, Idaho. He can be reached through his blog at www.Alignwellnessblog.com or his clinic website www.BoiseChiropracticGroup.com.

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Pregnancy: No Excuse For Ditching Your New Year’s Resolution To Get Fit

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Pregnancy: No Excuse For Ditching Your New Year’s Resolution To Get Fit

By Sonia Alvarado, CTIS Pregnancy Health Information Line Counselor

It’s a New Year, which for many people also means a renewed commitment to personal improvement – also called “New Year’s resolutions.” High on the list of New Year’s resolutions is either exercising more or starting an exercise routine. If you are not pregnant, most people take it for granted that maybe you should hop on the treadmill or dance your way to better health in rumba class (or another trendy exercise craze), but what about pregnant women?

It was not that long ago that pregnant women in the U.S. were seen as delicate, weak, sensitive creatures that could not – or should not – lift grocery bags, children, exercise, or work. Pregnant women were seen as human incubators that could be harmed by too much exertion or physical stress. In fact, many people still hold on to these types of ideas, some of which are also culturally-based. At one time, the American College of Obstetrics and Gynecologists (ACOG) also had a view that exercise should be low impact, and that the heart rate should not exceed 140 bpm. This recommendation was a source of irritation to many healthy pregnant women who exercised regularly and did not appreciate having to cut down on their normal routines.

Recommendations for pregnant women

ACOG currently recommends pregnant women continue an exercise routine if they already have one. They also recommend that sedentary pregnant women see their doctors about getting started on appropriate exercises. Pregnant women are recommended to exercise daily, or at least, on most days of the week for 30 minutes or more. Certain women may have health issues that make it risky for them and in those cases the doctor may have other suggestions for strengthening muscles during pregnancy.

The ACOG Education Pamphlet AP119 — Exercise During Pregnancy reports that exercise has a positive impact on pregnancy and reduces common complaints such as backaches, constipation, bloating, and swelling. More specifically, it reports that exercise “may help prevent or treat gestational diabetes, increases your energy, improves mood and posture, promotes muscle tone, strength, and endurance, and helps you sleep better.”

What do the studies show?

A review article published in 2010 in the journal Sports Medicine, looked at studies specific to pregnant women and cardiovascular adaptations during exercise, compliance with current recommendations and the effects of exercise on pregnancy outcomes.

The authors report that regardless of whether pregnant women exercise or not, there is a change in heart rate that takes place from as early as two weeks of pregnancy and continues into the third trimester. There is an increase in blood volume that starts at between 10 and 20 weeks. This change, as well as others, however, has not been reported to be a barrier or disadvantage to exercising in pregnancy. Data suggests that pregnant women who exercise have a lower resting heart rate compared to non-exercising pregnant women and aerobically fit pregnant women have an improved V02, which means they take in more oxygen and use it better during exercise.

When women exercise their heart rate increases, and so does the fetal heart rate. However, this has not been reported to be a risk to the development of the baby and may have advantages for the baby during delivery and after. Studies suggest that women who regularly exercise have tend to have infants that are leaner, however, this has also not been reported to be a disadvantage. Very fit women also have advantages in labor, including a decreased risk for c-sections.

What about yoga and Qi?

Qi gong (pronounced chee guhng) and yoga are both gentle exercises with a focus on stretching, breathing and bringing calmness of mind to the practitioner. Qi is also reported to have an additional emphasis on “energy life force.”

There have been a few studies looking at the benefits of yoga on sleep during pregnancy, Qi and yoga on depression or anxiety in pregnancy, yoga on delivery-related stress and labor. The data on these exercises has been reassuring. The studies are generally interview-based and reflect how participants feel about their experience. For women who are interested in getting “fit,” but may not be interested in other types of exercise, this may be another option.

Which exercises should be avoided?

The ACOG Education Pamphlet AP119 — Exercise During Pregnancy, recommends avoiding contact sports, downhill snow skiing and scuba diving during pregnancy. Sports with a higher risk for falling are generally not recommended.

Whether your 2011 resolutions include walking, running, swimming, yoga, or Qi, I say, increase your chances of being successful! Try it with friends, your pets, include your significant other and your mother! Just make it fun and you’re more likely to still be at it in 2012!

About the Author

Sonia Alvarado is a bilingual (Spanish/English) Teratogen Information Specialist with the California Teratogen Information Service (CTIS) Pregnancy Health Information Line, a state-wide service that aims to educate women about exposures during pregnancy and lactation. Along with answering women’s and health professionals’ questions regarding exposures during pregnancy/lactation via CTIS’ toll-free hotline and email service, she’s provided educational talks regarding pregnancy health in community clinics and high schools over the past decade. In addition, Sonia contributes to the service’s website, develops training materials for new CTIS staff, and is the supervising Teratogen Information Specialist trainer. Sonia attended San Diego State University and has worked in Tuberculosis Control for San Diego County’s Public Health Department. Sonia’s work has also been published through several tuberculosis studies. In her spare time, she loves to volunteer with the March of Dimes as an expert speaker on themes related to pregnancy.

CTIS Pregnancy Health Information Line is part of the The Organization of Teratology Information Specialists (OTIS), a non-profit with affiliates across North America. Questions or concerns about the flu shot can be directed to (800) 532-3749 or by visiting CTISPregnancy.org. Outside of California, please call OTIS counselors at (866) 626-OTIS (6847).

References:

The ACOG Education Pamphlet AP119 — Exercise During Pregnancy

Melzer et al: Physical Activity and Pregnancy – Cardiovascular Adaptations, Recommendations and Pregnancy Outcomes.Sports Med 2010;493-507.

Eun Sun Ji and Hae-Rae Han: The Effects of Qi Exercise on Maternal/Fetal Interaction and Maternal Well-Being During Pregnancy.AWHONN 2010;310-318.

*Image provided by Gaiam.*

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Avoiding Your Inner Pregnancy ‘Grinch’ This Holiday Season

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Avoiding Your Inner Pregnancy ‘Grinch’ This Holiday Season

By Nadia Mohamedi, OTIS Teratogen Information Specialist

If “holiday” means an exemption from work, the holiday season should be a time of relaxation and comfort. For many of us, however, the holiday season can be an overwhelming blur of bright lights, packed malls, uncomfortable work parties, financial heartache and family drama. Add some crazy pregnancy hormones and fatigue in the mix and the holiday season no longer seems like a winter wonderland. As my then pregnant sister said one Christmas, “My fat body may make me look like Santa but I feel more like the Grinch with anxiety problems.” Because, at that point I was not a pregnancy health counselor and not equipped with pregnancy information to help my sister, I hope to share what I know now and encourage all soon-to-be or repeat mamas to have a real holiday this year for both their well-being and that of their babies.

Stress is the body’s way of reacting to something that is unknown, disturbing or dangerous, also called a “stressor”. For example, if you were just waltzing around walking in the woods and all of a sudden saw a big black bear, your body would produce hormones like cortisone or adrenaline that gets your heart rate up and your legs running…fast. Once you are in a safe place, these levels of hormones would go down and you would start to relax. This kind of stress is protective – it keeps us safe, energized and even improves our immune system and memory.

However, repeated stress or stress that remains long after the “stressor” goes away or stress that is extreme can contribute serious damage to your own health. Chronic stress can lead to hypertension, heart disease, diabetes, lower immune function and memory problems. Extreme stress can also lead to a worsening of existing health conditions – like throwing a diabetic’s glucose levels out of control.

In general during pregnancy, the healthier the mom is, the better chance she has of having a healthy baby. Increased stress during pregnancy can affect the pregnancy outcome in many different ways:

• As mentioned above, stress can worsen existing conditions like diabetes. Poorly controlled diabetes in pregnancy is associated with increased risk for birth defects, preterm delivery (delivering before 37 weeks), and a cesarean birth. Stress can also increase blood pressure, which can lead to pregnancy-induced hypertension.

• Stress can cause emotional problems like feelings of anxiety, sadness and irritability. Women who have a mental illness in pregnancy are twice as likely to develop post-partum depression, which can negatively affect maternal bonding and, consequently, the baby’s development and behavior.

• Some women alleviate stress by eating poorly, smoking cigarettes, drinking alcohol or using illicit drugs. Stress can cause women to forget to take their prenatal vitamins or prescribed medication. These behaviors can be extremely detrimental for a developing baby such as causing poor fetal growth, birth defects preterm delivery, or neonatal withdrawal.

Measuring the effects of stress itself on a pregnancy is difficult. Numerous studies have been done to find out if increased stress alone can cause adverse pregnancy outcomes. The studies, so far, have shown that it is unlikely that stress alone can cause an increased risk for birth defects. However, some studies have shown that severe stress alone is associated with an increased risk for preterm delivery and low birth weight. Some studies have not shown this effect. In clinical practice, many doctors prescribe bed rest, which can vary from taking it easy around the house to total bed confinement, for pregnant mothers who are at risk for having an early delivery or other complications.

If you’re still reading this, you might be a little stressed out right now. Take a deep breath… phew! I hope to increase awareness about how important it is to stay healthy and relaxed this holiday season, not to contribute to anxiety. If you are pregnant and are feeling the nerves rise, take a break to find out what might help you keep them down. For once, pass on heading the next big project at work. Master that downward-facing dog. Sip some hot cocoa while you mouse-click your way through all your holiday shopping. That party tonight where 50 strangers will be rubbing your belly? Skip it. Take advantage of all the “holiday spirit” enthusiasts by making them listen to you vent for hours. Seek professional help as soon as you think you might need it. If you know someone who is pregnant, ask her what she wants this holiday – like a pregnancy massage or a big pillow. Don’t assume she only wants presents for the future baby. And lastly, if every year you attend a huge dinner hosted by the fabulous Aunt Linda, who is pregnant this year, offer to have it at your place instead. It can be hard to break tradition, but remember, the holiday season happens every year. This year, focus on the most important present you can give – the brightest future possible for you (or your pregnant friend) and the newest addition to the family. Happy Holidays!

We all come home, or ought to come home, for a short holiday – the longer, the better – from the great boarding school where we are forever working at our arithmetical slates, to take, and give a rest. – Charles Dickens

*Nadia Mohamedi is a teratogen information specialist and also serves as a research assistant/interviewer for OTIS studies in San Diego, CA. She holds a BA in neurobiology and a minor in psychology from Harvard College. In addition to her work with OTIS, Nadia has worked for the Alcohol and Drug Abuse Treatment Program at McLean Hospital as well as served as a teacher’s assistant at a school for children with disabilities in Lima, Peru.

OTIS is a North American non-profit dedicated to providing accurate evidence-based information about exposures during pregnancy and lactation. Questions or concerns about alcohol during pregnancy or breastfeeding can be directed to OTIS counselors at (866) 626-OTIS (6847) or online at OTISPregnancy.org.*

*Image provided by Bamboobies, maker of the Butterfly Wrap.*

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