Adequate Nutrition and Exercise

   Proper nutrition and adequate exercise are very important during pregnancy.  Pregnancy demands more of us.  If women choose not to make good decisions regarding nutrition, the growing baby will take from her body what it needs to grow. Calcium to grow strong bones, iron to support the growth and adequate blood supply.  It is sometimes difficult to include all of the necessary vitamins and nutrients essential for fetal growth and development in a pregnant woman's diet.  Taking a daily prenatal vitamin with the recommended dosage of folic acid is so important.  It is even more crucial during the early weeks in pregnancy when neural tube defects can develop. recent studies are also drawing connections between adequate intake of folic acid and autism rates.  If taking a prenatal vitamin is difficult due to nausea and vomiting, try taking the vitamin at bedtime and avoiding taking on an empty stomach. Since sweet tea is a staple in a Southerners' household, such as myself, washing down her prenatal vitamin with a glass of tea can leach the iron from her prenatal vitamin.  A woman should talk with her maternal health care provider if she is continues to have problems keeping her pill down.  The care provider may agree to allowing her to take two Flintstone vitamins to get the adequate amount of nutrients.
  During pregnancy, a woman only needs 300 extra calories to meet the caloric demands.  Gaining weight too quickly can lead to maternal complications such as gestational diabetes, hypertension, preeclampsia, and c-section. A good way to get those extra calories is in healthy snack choices (fruits, veggies, cheese, nuts).

    Here is a helpful list of choices for the nutrients needed for a healthy pregnancy:

• Protein: lean meats, tofu, beans, milk, eggs, whole grains
• Whole Grains: brown rice, whole oats, whole wheat bread, whole grain cereals & pastas
• Fruits: strawberries, apples, oranges, bananas, melons, peaches (variety of colors)
• Green vegetables: spinach, broccoli, green beans, kale,zucchini
• Dairy: milk, yogurt, hard cheese, eggs
• Other good whole foods: baked potatoes, sweet potatoes, carrots, squash
• Iron: red meat, organ meats, fish, blackstrap molasses, green leafy vegetables, dried fruits
• Zinc: seeds, seafood, organ meats, mushrooms, soy, eggs, turkey
• Folic Acid: spinach, asparagus, turnip greens, lima beans, root vegetables, kidney beans, salmon, avocdo

  In addition to eating well, pregnant women should not forego exercise in their daily routine.  The American Congress of Obstetricians and Gynecologists recommends 30 minutes of exercise most, if not all, days of the week.  Moderate exercise will help with slow, steady weight gain.  Exercise helps to manage stress, and maintain muscles needed during labor.

This YouTube video reviews nutritional information as well as precautions in preparing and purchasing food. 

The Purpose of Pain

 
    First things first. Sorry that the posts have been erratic. You would think summer would be easier, but with the kids home from school I am out of my routine. If it's not a baby waking up from a nap, it's an older child wanting a refill of drink, library day, or something to distract me from WRITING AN ENTRY ON THIS BLOG!! Alas, school will be here before you know it, and I will be back to a more amicable schedule to blogging.
    Anyway.... I wanted to address the topic of pain of childbirth and the challenges it presents during labor and birth. Historically and Biblically, the pain women endure in childbirth is the curse of Eve. Women you know who gave birth in B.E.(before epidurals), vividly paint horror stories of the pain they experienced during labor, usually alone in a hospital bed while their husbands smoked cigarettes in the waiting room. As a society, we don't think of pain as a gift. When presenting this concept to expectant parents, most don't get it. Why would I want to go through that? For those of us who've attempted a normal, unmedicated birth in the hospital, we are met with the well intentions of staff asking us if it's time to call anesthesia....haven't you worked hard enough? Their faces say, poor thing. Women in these spa-like surrounding should be resting, smiling, being agreeable, not working, moving, and moaning.
    Birth is a rite of passage. We move from the singular to the plural. We move from helping to create and nurture the life growing within us, to being solely responsible for the delivery of that life. We become part of a tribe of women who now have a story to share. Rites of passage are never easy. They are intense and powerful. And yes, can involve pain and struggle. Why do we have to take this away from women? Allowing women to be transformed by birth physically,emotionally,spiritually can positively impact a woman for the rest of her life. Who wouldn't want that!
   From a physiological perspective, what is the purpose of pain? Pain in childbirth is our guide. It is intermittent, not constant. There will be periods of time to rest. When labor is early and the baby is high, the pain is brief, similar to strong menstrual cramps, and spaced out. As labor progresses, the position we've been in throughout early labor may be less effective and we need to change position and seek other coping strategies. As the cervix dilates and thins, the baby moves lower into the pelvis. Her contractions get longer, stronger, and closer together. The brain releases endorphins to counteract the pain. Typically, women report that pain peaks when their cervix is 7-8 cm dilated. Women and their partners who understand normal birth, understand during transition, despite its' intensity, it's also the shortest part of labor. Soon, you will be welcoming your baby! If the guide of pain is removed, the woman is disconnected from the process of labor and her baby.

    An encouraging birth partner in an environment where a woman can safely navigate through the challenges of birth without distraction. Statements, like "That's it! You're doing great!" empower and encourage. They help the woman gather her strength as she soldiers on like an Olympic marathoner. With the baby secure in mother's arms, the brain releases oxytocin, the love hormone, and she holds her baby allowing it to experiment with nursing, and the pain just experienced fades into the background, really. The memories of her birth are profound and lasting. On average, women will remember their child's birth with vivid recall twenty years or more. Let's allow her to have that moment, of saying "I did it!" and the feeling of if I can do this what can't I do?