Its a challege for most pregnant ladies to maintain their iron levels in blood. For the benefit of all those who are trying to improve their iron in blood during pregnancy, the following information will be really useful.
Iron Absorption By Body : The iron absorption by body depends on the form of the iron. The iron from animal sources, known as heme iron, is absorbed easily by the body. The iron found in vegetable sources, known as non-heme iron, is less available to the body. The amount of iron absorbed from vegetarian foods is around 1 - 10% , while it is 10 - 20% from animal foods. Eating of iron rich foods removes iron deficiency.
Good Enhancer Foods for Iron Absorption: Combinations of foods such as beans and tomato or tofu and broccoli result in good iron absorption. In general vegetables such as broccoli, brussels sprouts, capsicums, potato, tomato, etc. and fruits such as cantaloupe, grapefruit, strawberries, orange, etc. enhance the iron absorption.
Here are some facts to remember when consuming iron, for efficient absorption :
1. Do not take iron supplements with ur calcium, as calcium decreases absorption of iron. Since prenatal vitamins come with both calcium and iron in a single pill, do not take iron supplements at the same time, maintain at least 4 hour interval in between.
2. Vitamin C helps your body use iron. It is important to include sources of Vitamin C along with foods containing iron and iron supplements. Foods high in Vitamin C include orange juice, grapefruit juice, green peppers, broccoli, melon, strawberries, and cabbage
3. Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine
4. A mother passes almost 500 to 1000 mg of iron to her baby in pregnancy, and most of the transfer occurs in the last months of pregnancy. And so concentrate on iron more at this time.
5. Stomach acids play an important role in iron absorption so its a good idea to limit use of antacids so you can get optimal amount of iron from yours food.
6. Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits, and vegetables. Drinking at least eight cups of fluids daily and increasing moderate exercise (as recommended by your physician) can also help you avoid constipation
Following is a list of foods that provide 8 mg or more of iron per 100 gms of the food.
1. Cereals & Grains: Bajra, Rice flakes
2. Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soyabean
3. Vegetables: Beetroot greens, Mint, Parsley, Turnip greens
4. Spices: Turmeric (Haldi)
5. Fruits: Dried dates, Watermelon, Raisins
6. Fish and Red meats
7. Iron in Animal Sources : Heme Iron
Beef Liver, Chicken Liver, Clams, Mussels, Oysters, Pork Liver, Sardines, Shrimp and Turkey are good in iron content.
Complere List (Sources : USDA Nutrient Data Base for Standard Reference)
-------------------------------------------------
Iron in Breads, cereals, and grains
-------------------------------------------------
Bran flakes, 1 cup 11.0 mg
Oatmeal, 1 packet 6.3 mg
Pasta, 1 cup, cooked 1.7mg
Samolina, Cream of wheat, 1/2 cup cooked 5.5mg
Wheat germ, 2 tablespoon 1.2mg
Whole wheat bread, 1 slice 0.9mg
White bread, 1 slice 0.7mg
---------------------------------------------------
Iron in Vegetables (1/2 cup cooked)
----------------------------------------------------
Sea vegetables 18.1- 42.0mg
Swiss chard 2mg
Turnip greens 1.6mg
Sweet potatoes, canned 1.7mg
Turnip greens 1.6mg
Pumpkin, cooked 1.7mg
Potato, baked with skin 1.7mg
Turnip greens 1.6mg
Prune juice, 4 oz 1.5mg
Spinach cooked 1.5mg
Beet greens cooked 1.4mg
Potato, 1 large 1.4mg
Bok choy cooked 0.7mg
Peas, cooked 0.65mg
Green beans, cooked 0.60mg
Tomato juice 0.6mg
Broccoli, cooked 0.55mg
Watermelon, 1/8 medium 0.5mg
--------------------------------------------------
Iron in Legumes (1/2 cup cooked)
--------------------------------------------------
Lentils 3.2mg
Black eye beans 2.6mg
Navy beans 2.5mg
Pinto beans 2.2mg
Lima beans 2.2mg
Kidney beans Rajmah 1.5mg
Chick peas (200 g) 6.2mg
----------------------------------------------------
Iron in Soy foods (1/2 cup cooked)
----------------------------------------------------
Tofu 6.6mg
Soybeans 4.4mg
Tempeh 1.8mg
Soy milk 0.9mg
---------------------------------------------------
Iron in Nuts/Seeds (2 Tablespoon)
---------------------------------------------------
Pumpkin seeds 2.5mg
Figs, dried, 5 2.0mg
Dried apricot, 5 1.6mg
Almond, 1/4 cup 1.3mg
Tahini 1.2mg
Sesame 1.2mg
Sunflower seeds 1.2mg
Cashew nuts 1.0mg
------------------------------------------
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
------------------------------------------
Clams, steamed 22mg
Clams, cooked 8.5mg
Oysters, cooked 8.5mg
Oysters, raw 5.4mg
Chicken liver, cooked 8.5mg
Beef liver, cooked 6.3mg
Beef, roasted 3.5mg
Ground beef, cooked 2.2mg
Lamb beef, cooked 2.2mg
Turkey, white meat 1.6mg
If you take care to keep the iron levels stable through diet and supplements (if needed), you'll prevent the onset of anemia and feel much healthier at the end of your pregnancy.
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Tuesday, May 11, 2010
Sunday, May 9, 2010
Good Food Sources of Iron
Good Food Sources of Iron
Hemochromatosis Awareness Month
by Karen Schroeder, MS, RD
Source : http://www.ebsconewsletter.com/healthobservance/e_article000847496.cfm?x=b9PNT9P,b6wLsMnc
Hemochromatosis Awareness Month
by Karen Schroeder, MS, RD
Here's Why:
Your blood depends on iron to help it carry oxygen through the body. In some cases, anemia is caused by a lack of iron in the diet. Iron also helps your body to fight infection and to make collagen, which is the major protein that makes up connective tissue, cartilage, and bone. Other medical conditions may be worsened if you do not have enough iron.
Recommended Intake:
| Age Group | RDA (mg/day) | |
|---|---|---|
| Male | Female | |
| 0-6 months | No RDA; AI = 0.27 | No RDA; AI = 0.27 |
| 7-12 months | 11 | 11 |
| 1-3 years | 7 | 7 |
| 4-8 years | 10 | 10 |
| 9-13 years | 8 | 8 |
| 14-18 years | 11 | 15 |
| 19-50 years | 8 | 18 |
| 51+ years | 8 | 8 |
| Pregnancy | n/a | 27 |
| Lactation, <> | n/a | 10 |
| Lactation, 19-50 years | n/a | 9 |
Here's How:
Iron exists in two forms—heme and nonheme. Heme iron is part of the hemoglobin and myoglobin molecules in animal tissues. About 40% of the iron in meat is in the heme form. Nonheme iron comes from animal tissues other than hemoglobin and myoglobin and from plant tissues. It is found in meats, eggs, milk, vegetables, grains, and other plant foods. The body absorbs heme iron much more efficiently than nonheme iron.
Food Sources of Mostly Heme Iron (Contain Some Nonheme As Well)
| Food | Serving size | Iron content (mg) |
|---|---|---|
| Oysters, pacific, cooked by moist heat | 3 ounces | 7.8 |
| Beef liver, braised | 3 ounces | 5.8 |
| Oysters, eastern, canned | 3 ounces | 5.7 |
| Lean sirloin, broiled | 3 ounces | 2.9 |
| Extra-lean ground beef, broiled | 3 ounces | 1.8 |
| Tuna, canned in water, light, drained | 3 ounces | 1.3 |
| Skinless chicken, roasted dark meat | 3 ounces | 1.1 |
| Pork, lean, roasted | 3 ounces | 1.0 |
| Skinless chicken, roasted white meat | 3 ounces | 1.0 |
| Salmon, canned with bone | 3 ounces | 0.7 |
Food Sources of Nonheme Iron
| Food | Serving size | Iron content (mg) |
|---|---|---|
| Fortified breakfast cereal | 1 cup | 4.5-18 (check Nutrition Facts label) |
| Pumpkin seeds | 1 ounce | 4.3 |
| Soybean nuts | 1/2 cup | 4.0 |
| Blackstrap molasses | 1 tablespoon | 3.5 |
| Bran | 1/2 cup | 3.5 |
| Spinach, boiled | 1/2 cup | 3.2 |
| Red kidney beans, cooked | 1/2 cup | 2.6 |
| Lima beans, cooked | 1/2 cup | 2.5 |
| Cashews, dry roasted | 1 ounce | 1.7 |
| Enriched rice, cooked | 1/2 cup | 1.2 |
| Prunes, dried | 5 prunes | 1.1 |
| Raisins, seedless | 1/3 cup | 1.1 |
| Acorn squash, baked | 1/2 cup cubes | 1.0 |
| Whole-wheat bread | 1 slice | 0.9 |
| Egg yolk | 1 large yolk | 0.7 |
| White bread, made with enriched flour | 1 slice | 0.7 |
| Apricots, dried | 3 apricots | 0.6 |
| Peanut butter, chunky | 2 tablespoons | 0.6 |
| Cod, broiled | 3 ounces | 0.4 |
Tips For Increasing Your Iron Intake
The amount of iron your body absorbs varies depending on several factors. For example, your body will absorb more iron from foods when your iron stores are low and will absorb less when stores are sufficient. In addition, certain dietary factors affect absorption:
- Heme iron is absorbed more efficiently than nonheme iron.
- Heme iron enhances the absorption of nonheme iron.
- Vitamin C enhances the absorption of nonheme iron.
- Some substances decrease the absorption of nonheme iron. (Consuming heme iron and/or vitamin C with nonheme can help compensate for these decreases.)
- Oxalic acid, found in spinach and chocolate. However, oxalic acid is broken down with cooking.
- Phytic acid, found in wheat bran and beans (legumes)
- Tannins, found in tea
- Polyphenols, found in coffee
- Calcium carbonate supplements
To increase your intake and absorption of dietary iron, try the following:
- Combine heme and nonheme sources of iron.
- Eat foods rich in vitamin C with nonheme iron sources. Good sources of vitamin C include:
- Bell peppers
- Papayas
- Oranges and orange juice
- Broccoli
- Strawberries
- Grapefruit
- Cantaloupe
- Tomatoes and tomato juice
- Potatoes
- Cabbage
- Spinach and collard greens
- If you drink coffee or tea, do so between meals rather than with a meal.
- Cook acidic foods in cast iron pots. This can increase iron content up to 30 times.
Source : http://www.ebsconewsletter.com/healthobservance/e_article000847496.cfm?x=b9PNT9P,b6wLsMnc
Food - what to avoid - First Trimester - Prevent Miscarriage
What to avoid , especially in the first trimester:
1. Coffee/Tea/Cool Drinks/Caffeinated drinks - instead take more water/fresh juices/cold milk/mint tea
2. Raw Papaya/Pineapple/any fruits which produce 'heat' in the body - instead have bananas/oranges/lemons/apples/raisins
3. Very hot/spicy food - try cooking food using black pepper, and avoid excess of red/green chillies and garam masalas
4. Oily food - it's better to boil/bake/stir-fry rather than deep-fry food
5. Outside food (from the street/restaurants)
6. Packaged food which have preservatives
7. Maida - use whole wheat instead
8. If you are non-vegetarian, avoid chicken/mutton and opt for fish instead. Also consume boiled eggs, rather than fried eggs.
In case you have taken any of the above, don't panic - nothing in moderation will hurt you.
Just remember to eat light, healthy, and drink plenty of water. Don't eat very heavy meals, instead have small, easily-digestible meals, every three hours. Also remember to take your pre-natal supplements(especially folic acid).
As for physical activity, take it easy, and avoid any pressure on your pelvic region. Simple stretches and slow walks should be enough.
1. Coffee/Tea/Cool Drinks/Caffeinated drinks - instead take more water/fresh juices/cold milk/mint tea
2. Raw Papaya/Pineapple/any fruits which produce 'heat' in the body - instead have bananas/oranges/lemons/apples/raisins
3. Very hot/spicy food - try cooking food using black pepper, and avoid excess of red/green chillies and garam masalas
4. Oily food - it's better to boil/bake/stir-fry rather than deep-fry food
5. Outside food (from the street/restaurants)
6. Packaged food which have preservatives
7. Maida - use whole wheat instead
8. If you are non-vegetarian, avoid chicken/mutton and opt for fish instead. Also consume boiled eggs, rather than fried eggs.
In case you have taken any of the above, don't panic - nothing in moderation will hurt you.
Just remember to eat light, healthy, and drink plenty of water. Don't eat very heavy meals, instead have small, easily-digestible meals, every three hours. Also remember to take your pre-natal supplements(especially folic acid).
As for physical activity, take it easy, and avoid any pressure on your pelvic region. Simple stretches and slow walks should be enough.
Thursday, May 6, 2010
How to avoid an episiotomy
Perineum Massage
Starting around 34 weeks, you could try massaging your perineum (the area around your vagina). Daily perineal massage may increase the area's stretching ability, leading to less need for an episiotomy and fewer natural tears (lacerations).
Try this technique yourself, with clean hands and trimmed nails, or have your partner do it for you. If you're going solo, have a large mirror handy so you can see what you're doing and to help familiarize yourself with your perineal area.
• Sit in a semi-reclined position in a warm, comfortable area, spreading your legs apart. Lubricate your fingers, thumbs, and perineal area with vitamin E oil (from punctured vitamin E capsules), pure vegetable oil, or personal lubricant. Don't use baby oil, mineral oil, or petroleum jelly.
• Place your thumbs about 1 to 1 1/2 inches (to or just past your first knuckle) inside your vagina and spread your legs. Press down toward the rectum and toward the sides at the same time. Gently and firmly continue stretching until you feel a slight burn or tingling.
• Hold this stretch for about two minutes — until the tingling starts to subside.
• Now slowly and gently massage the lower part of the vagina back and forth, hooking your thumbs onto the sides of your vagina and gently pulling the tissue forward, as your baby's head will do during delivery. Keep this up for three to four minutes.
• Finally, massage the tissue between the thumb and forefinger back and forth for about a minute.
• Be gentle because a vigorous touch could cause bruising or swelling. During the massage, avoid pressure on the urethra (urinary opening) as this can lead to irritation or infection.
Of course, perineal massage isn't for everyone and it may not help in every case. The most important thing you can do is to choose a midwife or doctor who's experienced and comfortable delivering babies without doing episiotomies. In general, midwives tend to perform this surgery less often than physicians. Regardless of the type of practitioner you choose, discuss your wishes and expectations with that person before the birth.
Relaxation and Lubrication
The number one way to prevent an episiotomy is relaxation. Pick up a book on focused breathing or relaxation during delivery (hypnobirthing is great for this!). Also, check with your OB to see which oils are allowed during labor - extra lubrication can also reduce the likelihood of a tear.
Practice Positions
Preparing for birth by squatting is a time honored and common sense practice that helps stretch all the areas that will be affected during childbirth. It is a natural and helpful posture to use in addition to walking during labor anddelivery.
BirthBall
Sitting on a birthing ball while you are in early to mid labor help stretch out the area. Making it easier for baby to come through.
Kegel Exercises
My OB for my first child did not believe in doing episiotomies. She recommended doing kegel exercises, to strenghten the muscles, and stretching exercises. She would give instructions every month on different exercises to help with delivery. I followed every one, and when it came to the delivery, I didn't even tear a little bit, nothing. She helped guide the baby out with ease. My son was a big baby and his head was huge for a newborn of his size, I barely just got him out, but still no rips. Afterwards I was walking and back to normal within a few hours. I couldn't even tell that i just popped a child out. With this child I'm carrying now, I have a new OB but I clearly stated that i refused to have one done because I still do my exercises regularly...oh and the bonus of these exercises is they also help with increasing your orgasms and make sex feel much more intense.
Perineal Massage
In a study, researchers asked women to massage themselves every day and found 24% of first time mothers did not tear, while only 15% of those who did not do the perineal massage did not. Perineal stretching seems to help both psychologically as well as physically. Most women (85%) who preformed the massage would recommend it to other pregnant women!
To perform a perineal massage, a woman or her partner places one or two fingers about an inch to an inch and a half into the vagina. Use almond oil, K-Y jelly, pure vitamin E oil, wheat germ oil or other lubrication. Gently stretch the lower part of your vagina, gently stretching the perineum, until you feel a slight burning or stinging sensation for several minutes. Concentrate on relaxing the tissues through the stretch. Then, gently, massage your lower vagina with your thumbs for several more minutes, avoiding the urinary opening.
In addition, oils can also be massaged into the perineum daily to help avoid episiotomy.
During Birth - Breathing
Focus on your throat while giving birth. The throat has a connection to the vagina. As you breathe deeply, try to open and relax the throat. As you relax, imagine all the oxygen getting to the cells of the vaginal walls… nourishing them with rich oxygen and making them more resilient and stretchy.
During Birth - Perineal support, compresses and oils
Olive oil or mineral oil gives a slippery quality to the perineum. It feels like hands move more easily over the skin without dragging or causing irritation. Use verbal imagery when applying the oil. "I'm going to put some oil down here now to help the baby slide out." Women find it a relaxing and reassuring image and it seems to help them believe in their ability to deliver intact.
Warm compresses at the perineum feel great and encourage relaxation of tissues. Do not use hot compresses, as temperatures that are too warm can bring excess blood flow and cause swelling.
Castor oil packs for the perineum can help relieve prenatal pain around the perineal region as well as make your tissues supple and help prevent tearing when you give birth. Castor oil has healing and restorative properties so the relief builds up over time and the heat increases blood flow to the area, relieves pain, improves circulation and relieves venous congestion. You have to use cold pressed castor oil. Soak an old washcloth or a flannel in the oil, wring it out and put it right on your perineum. Then cover that with something waterproof and put a heating pad of some sort on (electric, microwave, hot water bottle, it won't matter.) Cover the compress because the castor oil will stain and also to avoid shock if you use an electric heating pad. Leave it as long as you can but at least 30 minutes. You can't do it too much, and it can only help not hurt.
Additional practices to avoid:
Starting around 34 weeks, you could try massaging your perineum (the area around your vagina). Daily perineal massage may increase the area's stretching ability, leading to less need for an episiotomy and fewer natural tears (lacerations).
Try this technique yourself, with clean hands and trimmed nails, or have your partner do it for you. If you're going solo, have a large mirror handy so you can see what you're doing and to help familiarize yourself with your perineal area.
• Sit in a semi-reclined position in a warm, comfortable area, spreading your legs apart. Lubricate your fingers, thumbs, and perineal area with vitamin E oil (from punctured vitamin E capsules), pure vegetable oil, or personal lubricant. Don't use baby oil, mineral oil, or petroleum jelly.
• Place your thumbs about 1 to 1 1/2 inches (to or just past your first knuckle) inside your vagina and spread your legs. Press down toward the rectum and toward the sides at the same time. Gently and firmly continue stretching until you feel a slight burn or tingling.
• Hold this stretch for about two minutes — until the tingling starts to subside.
• Now slowly and gently massage the lower part of the vagina back and forth, hooking your thumbs onto the sides of your vagina and gently pulling the tissue forward, as your baby's head will do during delivery. Keep this up for three to four minutes.
• Finally, massage the tissue between the thumb and forefinger back and forth for about a minute.
• Be gentle because a vigorous touch could cause bruising or swelling. During the massage, avoid pressure on the urethra (urinary opening) as this can lead to irritation or infection.
Of course, perineal massage isn't for everyone and it may not help in every case. The most important thing you can do is to choose a midwife or doctor who's experienced and comfortable delivering babies without doing episiotomies. In general, midwives tend to perform this surgery less often than physicians. Regardless of the type of practitioner you choose, discuss your wishes and expectations with that person before the birth.
Relaxation and Lubrication
The number one way to prevent an episiotomy is relaxation. Pick up a book on focused breathing or relaxation during delivery (hypnobirthing is great for this!). Also, check with your OB to see which oils are allowed during labor - extra lubrication can also reduce the likelihood of a tear.
Practice Positions
Preparing for birth by squatting is a time honored and common sense practice that helps stretch all the areas that will be affected during childbirth. It is a natural and helpful posture to use in addition to walking during labor anddelivery.
BirthBall
Sitting on a birthing ball while you are in early to mid labor help stretch out the area. Making it easier for baby to come through.
Kegel Exercises
My OB for my first child did not believe in doing episiotomies. She recommended doing kegel exercises, to strenghten the muscles, and stretching exercises. She would give instructions every month on different exercises to help with delivery. I followed every one, and when it came to the delivery, I didn't even tear a little bit, nothing. She helped guide the baby out with ease. My son was a big baby and his head was huge for a newborn of his size, I barely just got him out, but still no rips. Afterwards I was walking and back to normal within a few hours. I couldn't even tell that i just popped a child out. With this child I'm carrying now, I have a new OB but I clearly stated that i refused to have one done because I still do my exercises regularly...oh and the bonus of these exercises is they also help with increasing your orgasms and make sex feel much more intense.
Nutrition
Good nutrition and hydration are very important for tissue health and elasticity. "Good nutrition is vital to your body's work in preparing the perineum for stretching during birth. Hormonal changes during pregnancy cause the tissues of your cervix and perineum to become extremely thick and elastic. Crucial to this process is an adequate intake of protein, vitamin E, and short-chain fatty acids, which consist of two types of 'good' fat, Omega-3 and Omega-6. Short-chain fatty acids are found in nuts and seeds, cold-pressed oils, all types of beans, and fish such as salmon and tuna" "Avoiding an Episiotomy", Nancy Griffin, Mothering Magazine, # 75, summer 1995, (p 60).
Vitamin E can be especially helpful (at least 1,000 mg per day). Food sources include: Wheat germ oil, wheat germ, sunflower seeds, almonds, pecans, safflower oil, peanuts, corn oil, soybean oil, and lobster.
Vitamin C is also very beneficial for tissue health, cellular integrity, elasticity and regeneration.
Bioflavanoids. These are the compounds that make oranges orange, blueberries blue, and cherries red. These crystalline compounds give foods their bright colors and great taste. More than 4,000 flavonoids are known. While sometimes-called vitamin P, they are not truly vitamins. The medicinal effects of many foods and herbs are due to their flavonoid content. The most well known flavonoids are PCOs (proanthocyanidins), quercetin, citrus bioflavanoids, and green tea polyphenols. Some foods rich in flavonoids are blueberries, cherries, citrus fruits, pears, grapes, cabbage, legumes, plums, and onions.
During Birth -- Positioning
Recommended positions:
Avoid unnecessary pushing. This is commonly encouraged by impatient care providers and involves pushing before the mom feels an urge to push or before the head is reasonably low and is mostly rotated into the optimal orientation for birth. This is best avoided altogether.
True pushing occurs when the mom feels an uncontrollable urge to push because the baby's head is putting pressure on the nerves of the pelvic floor. This almost certainly means the head is low and rotated into birth position. This takes however long it takes for the mom to get the hang of it and to push the baby out. If the mom's instinctive pushing efforts are moving the baby, it doesn't make sense to mess with it.
Be wary of olympic-style "purple pushing" (the Valsalva maneuver), where the mom is encouraged to hold her breath and use all the muscles in her body, may occasionally be helpful; but it also can impede venous return and cause the swelling mentioned above.
Stop pushing when the head has been pushed through the pelvis and is beginning to stretch the perineum. Once the head is through the pelvis, it's just the delicate perineal tissues that are holding the baby in, and this is where a woman's perineum is either protected through careful coaching and hand maneuvers or allowed to tear through ignorance or a rush to get the baby out.
Ideally, the care provider is maintaining a good connection with the birthing woman. By letting her know through words, tone and manner that this is the time to stop pushing and simply to breathe the baby out, i.e. avoid putting any voluntary efforts behind the uterus, which is "pushing" all on its own. "There is a time to push, and a time simply to breathe". Prolonging the unnecessary phase of pushing may contribute to tearing, but prolonging the very end of pushing is likely to reduce tears, rather than cause them.
"When your baby's head no longer disappears back inside you after a contraction, it is about to slip out. At this point, not pushing can allow you to stretch without tearing. You may feel pressure, heat or burning. This too shall pass!"
To help women in second stage stop pushing when we are attempting intrauterine resuscitation (or waiting for the MD). Instead of telling her to "Stop pushing!" over and over, rock her hips side to side and tell her to "Rock your baby." The motion of the hips keeps the abdominal muscles from coming fully into play for a push effort and prevents an all out bearing down. Besides it is much nicer to say gently "Rock your baby." than commanding "Don't push, don't push." We want to have S L O W crowning and head birthing, supporting the tissues as the baby is born. It is important to ease shoulders through slowly, arms close to the chest.
Preventative: Exercises and Tissue Health
A good foundation in prenatal exercise is helpful. It is beneficial for circulation, which keeps tissues supple.
Kegel exercises for tissue health and elasticity. A Kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, supporting your pelvic organs. To try and isolate these muscles, try stopping and starting the flow of urine. Once you have located the muscles simply tighten and relax the muscle over and over, about 200 times a day. These are basic Kegels. There are many variations on Kegels: elevator Kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
Sexual activity, especially orgasms, help increase blood flow to the area thereby enriching the health and stretching ability of the tissues.
Good nutrition and hydration are very important for tissue health and elasticity. "Good nutrition is vital to your body's work in preparing the perineum for stretching during birth. Hormonal changes during pregnancy cause the tissues of your cervix and perineum to become extremely thick and elastic. Crucial to this process is an adequate intake of protein, vitamin E, and short-chain fatty acids, which consist of two types of 'good' fat, Omega-3 and Omega-6. Short-chain fatty acids are found in nuts and seeds, cold-pressed oils, all types of beans, and fish such as salmon and tuna" "Avoiding an Episiotomy", Nancy Griffin, Mothering Magazine, # 75, summer 1995, (p 60).
Vitamin E can be especially helpful (at least 1,000 mg per day). Food sources include: Wheat germ oil, wheat germ, sunflower seeds, almonds, pecans, safflower oil, peanuts, corn oil, soybean oil, and lobster.
Vitamin C is also very beneficial for tissue health, cellular integrity, elasticity and regeneration.
Bioflavanoids. These are the compounds that make oranges orange, blueberries blue, and cherries red. These crystalline compounds give foods their bright colors and great taste. More than 4,000 flavonoids are known. While sometimes-called vitamin P, they are not truly vitamins. The medicinal effects of many foods and herbs are due to their flavonoid content. The most well known flavonoids are PCOs (proanthocyanidins), quercetin, citrus bioflavanoids, and green tea polyphenols. Some foods rich in flavonoids are blueberries, cherries, citrus fruits, pears, grapes, cabbage, legumes, plums, and onions.
During Birth -- Positioning
Recommended positions:
- Water birth encourages "good mechanics" A mom can float into a very natural relaxed position. She can push as she feels a need to. She may be more relaxed -- no one is flexing the head or has their fingers in her vagina. The warm water soothes and takes away the sting of crowning, so she is more able to slowly birth the head (some women push like gangbusters just to get the crowning over with!). There are very few tears in water births.
- Squatting (can be done with a birthing bar or directly on the bed with support from labor partners) helps reduce tearing. It shortens the length of the vaginal canal and increases the diameter.
- Lying on left side Most women do better if they lie on their left side to avoid tearing.
- Any back lying position, including semi-sitting
- Widely flexed legs -- lithotomy position or any back lying.
- Coached pushing -- Standard American births, we coach to PUSH HARD until full crowning -- then tell the mom to slow down. This is TOO LATE!
- Rushing the shoulders -- standard in the US.
Avoid unnecessary pushing. This is commonly encouraged by impatient care providers and involves pushing before the mom feels an urge to push or before the head is reasonably low and is mostly rotated into the optimal orientation for birth. This is best avoided altogether.
True pushing occurs when the mom feels an uncontrollable urge to push because the baby's head is putting pressure on the nerves of the pelvic floor. This almost certainly means the head is low and rotated into birth position. This takes however long it takes for the mom to get the hang of it and to push the baby out. If the mom's instinctive pushing efforts are moving the baby, it doesn't make sense to mess with it.
Be wary of olympic-style "purple pushing" (the Valsalva maneuver), where the mom is encouraged to hold her breath and use all the muscles in her body, may occasionally be helpful; but it also can impede venous return and cause the swelling mentioned above.
Stop pushing when the head has been pushed through the pelvis and is beginning to stretch the perineum. Once the head is through the pelvis, it's just the delicate perineal tissues that are holding the baby in, and this is where a woman's perineum is either protected through careful coaching and hand maneuvers or allowed to tear through ignorance or a rush to get the baby out.
Ideally, the care provider is maintaining a good connection with the birthing woman. By letting her know through words, tone and manner that this is the time to stop pushing and simply to breathe the baby out, i.e. avoid putting any voluntary efforts behind the uterus, which is "pushing" all on its own. "There is a time to push, and a time simply to breathe". Prolonging the unnecessary phase of pushing may contribute to tearing, but prolonging the very end of pushing is likely to reduce tears, rather than cause them.
"When your baby's head no longer disappears back inside you after a contraction, it is about to slip out. At this point, not pushing can allow you to stretch without tearing. You may feel pressure, heat or burning. This too shall pass!"
To help women in second stage stop pushing when we are attempting intrauterine resuscitation (or waiting for the MD). Instead of telling her to "Stop pushing!" over and over, rock her hips side to side and tell her to "Rock your baby." The motion of the hips keeps the abdominal muscles from coming fully into play for a push effort and prevents an all out bearing down. Besides it is much nicer to say gently "Rock your baby." than commanding "Don't push, don't push." We want to have S L O W crowning and head birthing, supporting the tissues as the baby is born. It is important to ease shoulders through slowly, arms close to the chest.
Preventative: Exercises and Tissue Health
A good foundation in prenatal exercise is helpful. It is beneficial for circulation, which keeps tissues supple.
Kegel exercises for tissue health and elasticity. A Kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, supporting your pelvic organs. To try and isolate these muscles, try stopping and starting the flow of urine. Once you have located the muscles simply tighten and relax the muscle over and over, about 200 times a day. These are basic Kegels. There are many variations on Kegels: elevator Kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
Sexual activity, especially orgasms, help increase blood flow to the area thereby enriching the health and stretching ability of the tissues.
Perineal Massage
In a study, researchers asked women to massage themselves every day and found 24% of first time mothers did not tear, while only 15% of those who did not do the perineal massage did not. Perineal stretching seems to help both psychologically as well as physically. Most women (85%) who preformed the massage would recommend it to other pregnant women!
To perform a perineal massage, a woman or her partner places one or two fingers about an inch to an inch and a half into the vagina. Use almond oil, K-Y jelly, pure vitamin E oil, wheat germ oil or other lubrication. Gently stretch the lower part of your vagina, gently stretching the perineum, until you feel a slight burning or stinging sensation for several minutes. Concentrate on relaxing the tissues through the stretch. Then, gently, massage your lower vagina with your thumbs for several more minutes, avoiding the urinary opening.
In addition, oils can also be massaged into the perineum daily to help avoid episiotomy.
During Birth - Breathing
Focus on your throat while giving birth. The throat has a connection to the vagina. As you breathe deeply, try to open and relax the throat. As you relax, imagine all the oxygen getting to the cells of the vaginal walls… nourishing them with rich oxygen and making them more resilient and stretchy.
During Birth - Perineal support, compresses and oils
Olive oil or mineral oil gives a slippery quality to the perineum. It feels like hands move more easily over the skin without dragging or causing irritation. Use verbal imagery when applying the oil. "I'm going to put some oil down here now to help the baby slide out." Women find it a relaxing and reassuring image and it seems to help them believe in their ability to deliver intact.
Warm compresses at the perineum feel great and encourage relaxation of tissues. Do not use hot compresses, as temperatures that are too warm can bring excess blood flow and cause swelling.
Castor oil packs for the perineum can help relieve prenatal pain around the perineal region as well as make your tissues supple and help prevent tearing when you give birth. Castor oil has healing and restorative properties so the relief builds up over time and the heat increases blood flow to the area, relieves pain, improves circulation and relieves venous congestion. You have to use cold pressed castor oil. Soak an old washcloth or a flannel in the oil, wring it out and put it right on your perineum. Then cover that with something waterproof and put a heating pad of some sort on (electric, microwave, hot water bottle, it won't matter.) Cover the compress because the castor oil will stain and also to avoid shock if you use an electric heating pad. Leave it as long as you can but at least 30 minutes. You can't do it too much, and it can only help not hurt.
Additional practices to avoid:
- Multiple vaginal exams -- irritating the tissues.
- IODINE SOLUTIONS ARE IRRITATING AND MAY BE DAMAGING. Toss out your betadine!
Tuesday, May 4, 2010
Food & Nutrition During Pregnancy
| Nutrient | Needed for | Best sources |
| Protein | cell growth and blood production | lean meat, fish, poultry, egg whites, beans, peanut butter, tofu |
| Carbohydrates | daily energy production | breads, cereals, rice, potatoes, pasta, fruits, vegetables |
| Calcium | strong bones and teeth, muscle contraction, nerve function | milk, cheese, yogurt, sardines or salmon with bones, spinach |
| Iron | red blood cell production (to prevent anemia) | lean red meat, spinach, iron-fortified whole-grain breads and cereals |
| Vitamin A | healthy skin, good eyesight, growing bones | carrots, dark leafy greens, sweet potatoes |
| Vitamin C | healthy gums, teeth, and bones; assistance with iron absorption | citrus fruit, broccoli, tomatoes, fortified fruit juices |
| Vitamin B6 | red blood cell formation; effective use of protein, fat, and carbohydrates | pork, ham, whole-grain cereals, bananas |
| Vitamin B12 | formation of red blood cells, maintaining nervous system health | meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12) |
| Vitamin D | healthy bones and teeth; aids absorption of calcium | fortified milk, dairy products, cereals, and breads |
| Folic acid | blood and protein production, effective enzyme function | green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts |
| Fat | body energy stores | meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake) |
Doctors don't usually recommend starting a strict vegan diet when you become pregnant. However, if you already follow a vegetarian diet, you can continue to do so during your pregnancy — but do it carefully. Be sure your doctor knows about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements.
To ensure that you and your baby receive adequate nutrition, consult a registered dietitian for help with planning meals.
Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.
If you're frequently nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. If nothing else sounds good, try cereal with milk or a sweet piece of fruit. To help combat nausea, you can also:
- Take your prenatal vitamin before going to bed after you've eaten a snack — not on an empty stomach.
- Eat a small snack when you get up to go to the bathroom early in the morning.
- Suck on hard candy.
Monday, May 3, 2010
India - traditional food tips - after baby is born
1. for the first month the rice is cooked very soft (not like pulao rice)
2. lots of ghee is given to regain the strength lost.
3. tuvar dal and channa daal is supposed to be gassy and heat generating, so only mung dal
4. sambar to be made only with country vegetables like snake-gourd, ridge-gourd etc., and no coconut. only pepper-cumin seasoning.
5. no pickles, fried items.
6. no potatoes and 'english' vegetables like carrot, cauliflower, green beans.
7. spinach is also avoided and introduced slowly after 15 days.
8. no raw vegetable salads.
9. no coffee, tea
10. garlic is added (lots) in rasam to facilitate milk flow and also to remove any gas from the body.
11. no outside food (i broke the rule once and my baby cried coz of tummy ache one whole day).
12. chayavanaprash everyday - to help the uterus contract fast to its original form
and regulate periods - this is had before food every day morning and then a glass of milk.
13. antt-undae (sweet made from dry fruits, nuts, medicinal tree gum, pure ghee) - after 10 days of birth
14. lots of water - preferably boiled and cooled(with om seeds - to prevent gassiness)
15. dry ginger
16. methi porridge
17. Avoid too hot or too cold preparations
18. Avoid red chilly or green chilly use black pepper instead
19. drum-stick leaves - increases milk production
2. lots of ghee is given to regain the strength lost.
3. tuvar dal and channa daal is supposed to be gassy and heat generating, so only mung dal
4. sambar to be made only with country vegetables like snake-gourd, ridge-gourd etc., and no coconut. only pepper-cumin seasoning.
5. no pickles, fried items.
6. no potatoes and 'english' vegetables like carrot, cauliflower, green beans.
7. spinach is also avoided and introduced slowly after 15 days.
8. no raw vegetable salads.
9. no coffee, tea
10. garlic is added (lots) in rasam to facilitate milk flow and also to remove any gas from the body.
11. no outside food (i broke the rule once and my baby cried coz of tummy ache one whole day).
12. chayavanaprash everyday - to help the uterus contract fast to its original form
and regulate periods - this is had before food every day morning and then a glass of milk.
13. antt-undae (sweet made from dry fruits, nuts, medicinal tree gum, pure ghee) - after 10 days of birth
14. lots of water - preferably boiled and cooled(with om seeds - to prevent gassiness)
15. dry ginger
16. methi porridge
17. Avoid too hot or too cold preparations
18. Avoid red chilly or green chilly use black pepper instead
19. drum-stick leaves - increases milk production
Subscribe to:
Posts (Atom)