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If a woman is trying to conceive, she should also be thinking about how she plans to prepare her body for that new life.  She should start by keeping a daily food diary. What are you really eating?  Do you get 5-7 servings of vegetables and fruits a day?  Are you eating a lot of white carbohydrates?  Do you eat more than 1 serving of sweets per day?  Do you indulge in coffee or caffeinated sodas?

Our O.B.s usually spend about 5 minutes discussing nutrition with us. They might tell you that sushi and hot dogs are dangerous to eat.  They might tell you that you need to avoid tuna as well and to drink lots of water to stay hydrated.  But is 5 minutes and a few warnings really enough?

Did you know that when you are pregnant your blood volume increases by 50%, but the red blood cell count remains the same?  This is why many women need to take steps to avoid pregnancy induced anemia.  As a pregnancy continues, the placenta will take the iron it needs right from mom. Maintaining a diet rich in iron will help to ensure she remains healthy during this time when her body is using her own personal nutritional stores to grow a healthy baby.  It is recommended that pregnant women try to get as much of their iron through food instead of relying on supplements. To find out which foods are high in iron, please click this link

What about salt?  Women in pregnancy actually have increase cravings and need for salt in their diets.  If you avoid processed foods and salt to taste, you should get just the right amount.

A famous and well respected OB, Dr. Tom Brewer created a high protein and nutrient dense diet called the “Brewer’s Diet”.  He had a remarkable record of preventing pre-eclampsia, swelling and high blood pressure in his patients.  One of his tricks was to His research showed that women in pregnancy have cravings for salty food because they need more salt in their diets.  A complete breakdown of this diet can be found here at the Blue Ribbon Diet. Also please check out more information here.

Weight gain is a hot topic among both health practitioners and women. Years ago it was thought that maintaining a low weight gain of just 10 – 20 pounds would prevent complications like toxemia and overly large babies. However, it only made some pregnancies more dangerous and caused more low-birth weight babies and infants with neurological defects. This is not ancient history either. This was as recent as 1985 in the decade most of you were born.  Currently, maternity care providers are watching nutrition as opposed to watching the scales. Midwives are leading this movement with their interest in the physiology of normal and natural pregnancy.  A good diet will help you nourish yourself and your baby, as well as achieve a nice, steady weight gain quite painlessly.  In fact, you might enjoy your new healthy lifestyle and continue after baby is here!

I have only touched briefly on some of the benefits of why nutrition is so crucial to a healthy pregnancy and healthy baby. Good nutrition really can help to prevent many pregnancy complications. I invite you to ask a care provider for more about this subject along with doing some research for yourself.

-Tammy

http://www.acog.org/publications/patient_education/bp001.cfm

http://www.midwiferyservices.org/pregnancy_nutrition.htm

http://www.midwiferytoday.com/articles/nutrition.asp

1. Get good information: Go to a breastfeeding class and bring your partner, family members and other care givers. It’s important they learn the basics so they can help you and won’t unintentionally sabotage your efforts. Read a breastfeeding book like “Breastfeeding Made Simple” or “The Womanly Art of Breastfeeding”. Check out www.breastfeeding.com for great articles and advice.
2. Connect with nursing moms: Spend time and befriend women who successfully breastfed. Don’t take advice from people who didn’t. (I know it sounds obvious, but I made that mistake!)  Look for a mother to mother support group or La Leche League meeting.  Make these connections before you have your baby.
3. Choose your birth location carefully: Deliver at a “Baby Friendly” hospital, birthing center or at home. Ask the hospital if they have lactation consultants to help you. Some staff nurses don’t have much lactation training and/or have never breastfed themselves. We were told by a mom recently that when she asked for help  at an Anchorage hospital they gave her a bottle instead. Not good.  And don’t keep any formula samples you get in the mail or from the hospital.  It’s too tempting to have it in the house.
4. Plan a drug free, normal birth: IVs, epidurals, c-sections and narcotic drugs in labor all make breastfeeding harder. The more drugs, fluids and painful incisions you have, the harder it will be for the baby to latch on and the longer it will take for you to produce milk. Choose midwife or obstetrician that supports natural birth. Learn about and practice mental and spiritual techniques like non-focused awareness, prayer, hypnobirthing, and visualization.  Take a childbirth education class that focuses on natural birth. Find out if you will have access to a birthing tub, shower, birthing ball, food during labor, etc.  Hire a doula.  If you do need pain medications, ask for the lowest dosage.
5. If you have concerns, get professional lactation support immediately: WIC offers free breastfeeding support for their clients. Some pediatric offices have lactation consultants on staff . You can call the hospital where you delivered and get phone help. Most home birth and birthing center midwives will visit you in your home. ANMC has a program where they will come to your house and help you as well. LLL leaders and members are another great resource. Don’t wait to get help if things aren’t going well. Pick up the phone instead of a bottle.
6. Pediatrician or nurse practitioner: Find a provider that not only supports breastfeeding but that can give you specific help and advice. Some medical schools offer ZERO lactation education. Other pediatricians have done extensive training and have breastfed their own children. Ask about their training, experience and philosophy.  Consider using a nurse practicioner or naturopathic physician.
7. Plan for pumping at work: Delay returning to work as long as possible.  Try to arrange for job sharing, part-time, work from home or creative scheduling.  Nurse your baby at night to make up for lost nursing and cuddle time. Make sure to find a place to pump before you take maternity leave. We know women who have left their jobs to go to others that were more breastfeeding friendly.
   Going back to work and maintaining milk supply is a major challenge for women.  Remember that even a little breastmilk is valuable and better than none at all.  With enough support, you can do it!

Did you know that skin-to-skin contact during the first 60 minutes after birth is crucial for breastfeeding and bonding ?  The best way to insure a good start is by immediately placing the baby on mother’s bare chest after birth.  This is when baby is most alert and the latch reflex is strongest.  Many hospitals use this crucial bonding time to do routine exams.  Imagine after waiting 9 months to hold your baby, he or she is not in your arms but down the hall, alone on his back, arms flailing, disoriented and crying while a nurse does non-urgent procedures and paperwork.   One review of over 30 studies showed that skin-to-skin contact between mother and baby at birth reduces crying, improves mother-baby interaction, keeps the baby warmer, and helps women breastfeed successfully.  Health facilities that routinely separate newborns and mothers are simply out of date.  Make sure you get the best start with your baby.   Write a birth plan and talk to your provider about this crucial time for you and your baby.  Ask them about their policies and protocols and don’t be afraid to change providers if you don’t get the answers  you are looking for.  Pick a Mother-Friendly pediatrician ahead of time and get written orders from him or her as well.  Plan for this sacred time for you and your new one.  You won’t regret it!