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Posted on 09-22-2014
1.) Well-balanced diet: The most important thing you can do for you and your developing baby is to have a high quality, well balanced diet made up of whole foods (aka real food). Remember, you are creating life and need proper nutrition in order create and maintain optimal health and wellbeing. for both you and your baby.This includes the proper amounts of protein, fats, carbohydrates, vitamins, mineral and water. Make sure to eliminate processed, junk, and fast food immediately, empty calories, food chemicals, and preservatives aren’t good for you or your baby! The World Health Organizations recommends that pregnant women get 80-100 grams of protein per day. A study conducted at Harvard University found that by eating at least 75 grams of protein per day, pregnant women could prevent diseases of pregnancy such as preeclampsia (metabolic toxemia of late pregnancy). Dr. Tom Brewer has done over 30 years of research and found that women with healthy diets developed fewer pregnancy complication, more efficient labors, and is more likely to deliver a healthy baby than those with poor nutrition. Instead of worry about the number on the scale, start looking at your food labels and evaluating and changing your diet to make sure you and your baby are getting the proper nutrition.For more information on the Brewer diet please visit his website. http://www.drbrewerpregnancydiet.com
2.) Choose your care provider wisely: This is another fundamental key to having a healthy pregnancy since this person will be guiding and educating over the next 9 months. It’s important to choose a provider that has a similar philosophy to you and respects your needs and wants during pregnancy and birth. Whether you choose to use a Midwife, Obstetrician, or both it is important to make sure that they are good fit you and your new family.? Here are some initial questions for you and your partner to think about while choosing a provider.
Do you want a controlled medical approach to pregnancy or an equally safe holistic approach?
Where do you picture yourself giving birth? Hospital, birthing center, or home?
When it comes to birth, do you want a drug free, no interventions labor and delivery, will your provider help you reach that goal?
Are you allowed to move during labor and delivery? Or will you be confined to your bed the entire time? Do they offer birthing or labor tubs?
How long will your visits be with your provider? Will they have time to educate you and answer all your questions to help you maintain a healthy pregnancy and healthy baby
What’s included or required in their prenatal care and what should you expect on all your visits? Will you have individualized care based on medically necessity when it comes to diagnostic testing, included ultrasounds, or will these all be pre-planned for you regardless or the health of you and your baby?
If you and baby are healthy and low risk, how far will you be “allowed” to go after your estimated due date before interventions take place?
What type of post partum care do they provide?
There aren’t really any right or wrong answers to the above questions as long it honors you and your partner’s philosophy. Make sure you interview a couple of different providers and do your research on prior to your consultation/interview. Remember: it’s your body, your pregnancy, and your baby - you do have choices. Don’t just pick the first person you see online or first person you meet with!
3.) Education: Knowledge is power! Read books on pregnancy and your developing baby. Learn about the different testings done during pregnancy, birthing interventions, and your choices available if a situation does arise during labor and delivery. Watch birthing videos both natural birth and births that are medicated with interventions to see which type of birth you would want to strive towards. Most importantly, continue to learn about true health and how to maintain it.
4.) Child Birthing Classes- consider which type of birthing class you want to attend and what’s available in your area. The class should present information and knowledge to help you and partner make informed decisions for your growing family based on facts and research. You will feel empowered by making informed, educated decisions rather than making decisions based on fear or pressure from others. This will also create a healthier, positive experience since you will also learn different coping mechanisms and how to prepare your body for labor and delivery. The classes will also give you an opportunity to discuss different topics and questions you may have. Women who attend child birthing classes are more likely to have better pregnancies and births than those who did not attend a class. I personally recommended the Bradley Method class if you want a natural child birth. For more information please visit: ahttp://www.bradleybirth.com/
Well Adjusted Babies by Dr. Jennifer Barham-Floreani is a great resource that covers conception, pregnancy, birth, and beyond. For more information on the book, please visit: http://welladjustedbabies.com/
5.) Chiropractic Care: Chiropractic care is very important for pregnant women, although it is also important for people of all ages, from newborns to the elderly. The nervous system controls and coordinates everything in the body, including your heart, lungs, kidneys, immune system, reproductive system, and every other system and function in your body. Chiropractic care restores proper nervous system function to allow your body to heal and adapt properly in order to maintain optimal health and wellbeing by removing subluxations to the spine. Subluxations are misalignments in the spine that create nervous system dysfunction and lead to dysfunction in the body. The most common area for a subluxation is in the upper cervical spine, which made up of the first two bones in the neck, the Atlas and the Axis. They enclose the main connection between the brain and the rest of the body, the brain stem. The brains sends out millions of health and healing messages to the rest of the body each day. In return, the body also sends message back to the brain so the brain knows what’s going on in the body and in the outside world. Messages going to and from the brain have to pass through the upper part of the neck. If the upper neck is misaligned then these messages won’t get delivered properly, this when dysfunction begins to develop in the body.
During pregnancy it is also common for the pelvis to become misaligned as your both your belly and pelvis expands to accommodate your growing baby. The Webster’s technique is a a great technique for balancing the pelvis and surrounding muscles and ligaments.
Being under chiropractic care will ensure that your spine and nervous system are functioning optimally to keep you and baby healthy as well as maintaining proper pelvis alignment to allow optimal room for your baby to grow and move
For more information on Chiropractic, pregnancy, and pediatric care as well as to find a Webster’s certified chiropractor near your please visit for the International Chiropractic Pediatric Association: http://icpa4kids.org/
6.) Exercise: Yes, you need to get your body moving! If you are healthy and were working out before pregnancy you can continue your exercise routine usually with just some minor modifications. If you weren’t exercising before pregnancy, now is a great time to start with some low impact activties, such as walking, swimming, yoga, or fitness classes specifically designed for the pregnant women.
Here is an excerpt from Well Adjusted Babies on some of the benefits of regular exercise:
“A pregnant woman will have more energy, more restful sleep, better stress management, and less mood swings.
Women who exercise while pregnant gain 21% less and have an improved attitude over sedentary pregnant women.
80% of women who exercise during pregnancy gave birth on or before their due date.
Moderate exercise increases placental function and growth (vigorous exercise causes a decreased size at birth and is not recommended).
Exercise helps to improve the flow of blood and oxygen to your baby’s brain. Babies tend to be more alert, calm and more responsive to stimuli.”(1)
There are some contraindictations to exercise, so make sure you talk regularly with your provider about the type and intensity of exercise you are doing. Just remember to listen to your body and slow down when you need to and talk to your provider with specific questions or concerns,
1. Barham-Floreani, Jennifer, D.C. (2005) Well Adjusted Babies, Second Edition. Australia
Well balance diet
b : http://prenatalyogacenter.com/blog/have-a-better-birth-take-childbirth-education/
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