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 pregnancy. Show all posts
Showing posts with label pregnancy. 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!
Wednesday, May 5, 2010
What pregnant women won’t tell you. Ever.
Are you pregnant? Know someone who is? Might you become pregnant in the future? Do you have a uterus and engage in sexual intercourse with man(s)? Are you a man(s) who engages in sexual intercourse with uterus owner(s)? Are you exposed to people who engage in sexual intercourse? Have you ever seen or heard of a baby? Have you or any of your friends ever expressed interest in creating a human being from scratch?
Source : http://skepchick.org/blog/2010/02/what-pregnant-women-wont-tell-you-ever/
If you’ve answered “yes”, “maybe”, “perhaps”, “I’d like to”, or “Does this site contain any content relevant to anyone anywhere?” to any of the above questions, this post is for you!
While the human-baking process has been going on for like at least 6000 years or so, it’s hardly a process that’s been perfected. And shockingly, a good portion of the process is not discussed. Really. If you think that being pregnant is anything like what you’ve seen in the movies or heard from your friends or co-workers, you might be surprised to hear that normal uncomplicated pregnancies can suck
So I made a list of things no one tells you about pregnancy until you’re already sucked in. Not everyone experiences all of these. Some women experience none of these. Some women experience all of these and more. And these do not include any of the things no one tells you about complications, miscarriages, infertility or unwanted pregnancy. So this list is only for the lucky ones.
Ready?
You Must be Happy
You’re pregnant with a baby you want and you and your husband planned for! Congrats! You must be thrilled! Everyone else is! Don’t you love being pregnant? Everyone else does! It’s magical! It’s wonderful!
Except…you’re not. Don’t try to talk about it with anyone. It’s like explaining mustard to a frog. Women who are already parents will explain to you that you’re just dealing with some stress, and that everything will be fine. Everyone who is not a mother will just be confused or think you’re joking.
Reality: Pregnancy is terrifying. You don’t know what’s going on with your body. No one tells you what’s normal and what’s not. And suddenly, no matter how excited and prepared you thought you were, you realize you are totally and completely not ready to be responsible for another human being. You’re filled with doubt. You’re sure you’re making a mistake… and you know what? You might be. No one will tell you that either (unless you’re not married, in which case you are not to be happy at all and any mention of being happy will be met with feigned congratulations and followed up with lectures to your face and whispers behind your back about how naive/stupid/irresponsible you are.) But really, parenting isn’t for everyone. And even if you once thought it was for you, it might not be. For you, it is entirely possible that you made a mistake.
But even if it’s not a mistake (BTW, it probably isn’t), it can sure feel like it. And it’s not only okay, but normal to feel overwhelmed and confused… even angry. On top of being one of the biggest life changing events you will ever experience, you’re uncomfortable and your hormones are messing with your mind… and your body. And on top of that yet is the fact that it’s hard to find sympathy from anyone other than women who are currently pregnant and women who are dealing with their newborns.
Morning Sickness
Ok, everyone talks about morning sickness. But I don’t think it gets proper credit for being as awful as it is. Somehow, barfing endlessly for months has gained a reputation as being a romantic rite of passage. It’s not. It’s like being hungover with the flu for 6 weeks – 9 months.
People will think they’re laughing along with you as you struggle to keep anything down. They will either be completely unsympathetic or think it’s an amusing practical joke to expose you to smells that will bring on your nausea. They will even insist that you’re wrong that the smell of chicken a block away will keep you sick for days because “but you love chicken!”
Then there’s the morning sickness fetishists. They love hearing stories about morning sickness because it means that your pregnancy is going well. It’s true, kind of. There is a correlation between the severity of morning sickness and pregnancy outcomes. But really, when you have 7 months to go, and haven’t held down more than water and saltines for weeks, you don’t give a shit. Also, morning sickness does not necessarily mean that you will have a healthy, full term pregnancy either. You can puke for eight weeks straight and still miscarry… which kind of makes the whole cheering thing kind of a dick move.
Don’t be fooled into thinking “morning sickness” has anything to do with mornings. Noon doesn’t change anything. “Morning” sickness is better termed “all the damn time” sickness. It’s sweet that Hollywood is naive enough to believe that preggos throw up three times before 9am then go on to have a normal day. And by “sweet” I mean that it makes me want to puke.
Staying awake
The first trimester, it’s not even worth it to try. You will not stay awake. You can’t fight it. You can’t sleep your way into more energy. You will feel narcoleptic.
The second trimester you won’t be able to sleep. You will be full of energy. Anything that can be done, must get done now! Before bed! Who needs sleep! You will feel like a manic on meth.
The third trimester you will be motivated but exhausted. You will want to sleep all the time but will not be able to. You will not be able to get comfortable. Once you are comfortable and dozing off, your baby will decide that it’s time to throw a uterus rave. You will feel like a narcoleptic with a conjoined manic-meth-head twin.
Aches
Everything will hurt. Your head, your boobs, your teeth, your back, your belly, your thighs, your feet.
If nothing hurts, something is probably wrong.
If everything hurts too much, something is probably wrong.
If everything hurts the right amount, that is a great sign and it means that everything is going perfectly.
How do you know the right amount? You don’t. And every day, the “right amount” can change. Good luck. You can take Tylenol (paracetamol for the foreigners), but don’t expect it to work for anything ache-related.
Cervix Kicks
Oh your sweet little baby is healthy and moving around and kicking. You can feel him bumping around. It’s magical.
HOLY SHIT! WHAT WAS THAT?
That? That crazy sudden pain that almost made you collapse? That feeling that someone just sent an electric fireball down your vagina and through your legs? That, my dear, was your sweet little baby kicking you in the cervix.
You can’t prepare for it. You can’t stop it. You can only hope that each time it happens, you are near something to break your fall. Or that you are in a place where no one cares if you scream.
Bladder Kicks
It’s probably unfair to say no one talks about this one. But I don’t think it’s talked about enough.
Once your kid starts kicking hard enough to feel it on the outside, it’s time to go to the pharmacy and pick up some Poise pantyliners. Do it. Do not be embarrassed. Do not wait to see if I am making this up.
At this point, your kid can kick with some force. Your bladder lives next to her feet. Think of your bladder as a crudely fastened water balloon. A quick punch aaaaand……hopefully you have access to new pants. Otherwise you have to start yelling at invisible people about Zeus to get away with walking around smelling like pee.
Gaining Sympathy
Don’t expect anyone to ever be sympathetic to any of the things you are going through. Maybe this is why no one talks about these things.
Your friends who want kids don’t want to hear this.
Your friends who don’t want kids will want you to shut up and snap, “You’re the one who wanted kids.” (Because wanting a family means that you want to be kicked in the cervix while urinating on yourself with a back that aches so bad you can hardly move… that’s what YOU GET!)
Your partner might try to be sympathetic, but is going through all this for the first time, too. He won’t have much advice, and will pretty much feel helpless.
With the exception of women with newborns, everyone who doesn’t fall into the first three groups just wants to tell you how great it will be when the kid comes out.
Yeah, it is worth it in the end… but that doesn’t change anything you’re going through right now.
Even though you’re literally never alone, pregnancy can be a very lonely time.
Swelling Junk
Everyone knows things swell when you’re pregnant. Your hands swell. Your feet swell. Your face swells. Your boobs enter a room 5 minutes before you, and 10 minutes after your belly.
But no one tells you that your genitals swell. No one. And once they start, there’s nothing you can do to stop them. And it hurts.
It feels like someone punched you in the crotch with brass knuckles. Sitting hurts. Standing makes the blood rush down. Laying down keeps the pressure off, which feels better, but also helps everything engorge for when you do sit or stand.
And as the baby gets heavier, it acts like a tourniquet, trapping your entire blood supply inside your labia. At some point, you may think you’ve grown giant infected testicles. Nope. Those are your girl parts.
At this point you’ll probably stab anyone who looks like they may even be thinking about sex. If you’re not ready to stab anyone, try having sex… a little more blood rushing down there will undoubtedly get you stabbing within minutes!
Feet
New moms always talk about how they want to get back into their pre-pregnancy jeans. This is their way of coping with the loss of every pair of shoes they ever loved.
By the middle of your 3rd trimester, none of your shoes will fit. Your feet will be swollen and all the muscles and ligaments in your feet will have relaxed, spreading your feet out. The swelling does go away once you’ve pushed your little doll out. The spreading does not.
I hope you didn’t buy your dream Manolos to celebrate your growing family. Now, the only place they’re going to fit is the donation bin. Bright side: some hobo out there is gonna look FABulous!
Pooping
You will poop during child birth. There is nothing you can do about this. Pushing is pushing.
Your doctor and husband (or other coach) will tell you that you didn’t so that you’re not too embarrassed to keep going. You’ll assume they’re being honest. You’ll brag to everyone that you didn’t. Then your husband will get drunk a year and a half later and laugh at you for dooking yourself… then laugh at you for thinking you didn’t. You’ll punch him in the balls, but it won’t change anything because he’s right. You did.
You pooped your bed while a room full of people were staring at your bloody gaping vagina.
Bloody gaping vagina
Yeah. That’s where the baby comes out. People will be staring at it intently. I have nothing else to add.
Alcohol
If you choose not to drink alcohol while pregnant, be prepared for After School Special levels of peer pressure to drink. It is apparently unacceptable to say to anyone ever that you feel safer abstaining completely. You can argue whatever facts you want. Everyone has a sister/aunt/cousin who drank and smoked through her entire pregnancy and gave birth to a healthy 13 lb baby. Your friends, family and co-workers will be annoyed by the fact that you choose not to drink… because for some reason an increased risk of raising a child with ADHD is no reason to stop kicking back with a 6 pack once (or seven times) a week. You need to stop being such a pretentious sober bitch.
The people who applaud your choice to be a pretentious sober bitch will freak.the.fuck.out if anyone drinks in your vicinity. Do not offer to mix up some of your signature cocktail for everyone at a party. Forget it. You’re pregnant. For 9 months, the world is to act as if alcohol never existed. If you mention that you’re really missing margaritas, or take half a sip of one, your friends will call DCFS on you.
Using TP
After giving birth, you will be instructed to stop using toilet paper. Not forever, but for a while. You will be sent home with a little squirt bottle to use to clean yourself after you pee.
Eventually your doctor will clear you to wipe yourself again. But really, it’s not like the TP thing matters. You’ll be too bloody down there for it to really make a difference. Every time you pee, you’ll want to jump into the shower to wash your unusable bloody sexy parts… and your bloody thighs… even your bloody calves and ankles, too, at least for a few days.
Advice
Everyone you meet who has ever met another pregnant woman is an expert on your pregnancy. Everything they will tell you defies logic, and is likely the opposite of anything your OB would ever tell you. The longer ago and the farther away they gave birth, the more advice they will have and the more they will insist your doctor is wrong. Example: 95 year old woman who birthed her youngest 80 years ago in Siberia knows more than your doctor, and will terrify you while going on for hours about what the best way to be pregnant is (using vodka to douche every hour is important for a healthy fetus! You don’t need prenatal care! Birth defect screening is rubbish; try a dowsing rod for your answers! Pickled fish make the best pantyliners!). Your 25 year old friend next door with a 3 month old daughter will not impose her advice on you.
Your husband will give you advice based on what he remembers from his aunt being pregnant in 1989.
Everyone else will ask you questions, benign questions compared to the stuff I’ve listed here, and will be horrified by your answers. “OMG YOU HAVE TO DO WHAT ON THE PREGNANCY TEST STICK? OOOOOOOH YUCK!” “Transvaginal ultrasound? What’s that? OOOOOOOOH YUCK!” “They look THERE? On the BABY? To find out what sex it is? OOOOOOH YUCK!” “Wait, it’s moving right NOW? Like while we talk? OOOOOOOOOOH YUCK!” “Can you still have sex? OOOOOOOH YUCK!”
So there you have it. Everything you may or may not have wanted to know about being pregnant that no one would have ever told you anyway.
Now, I need to go ice my crotch and change my Poise pad.
Source : http://skepchick.org/blog/2010/02/what-pregnant-women-wont-tell-you-ever/
Tuesday, May 4, 2010
Auspicious Vedic Chants For Pregnancy (MP3) - Ojas Life Energy For the Expectant Mother - Sri Tatwamasi Dixit
Click on play :
Download link :
http://www.divshare.com/download/11273042-e55
Motherhood and Pregnancy is a great rewarding experience for the ladies. As the child grows in her womb the woman achieves a sense of joy and fulfillment.
The modern medical research shows that the physical and emotional feelings and experiences of a pregnant lady do have and impact on the child in the womb.
Reciting, or even listening, to the Vedic mantras is a great boon to the body, mind and soul. The soothing vibrations refresh, rejuvenate and enhance all the physical, mental and spiritual faculties. That is the reason why, in traditional Indian families, the pregnant ladies are advised to read or recite scriptures and Stotras like Bhagavad Gita, Bhagavatam, Vishnu Sahasranama, Lalita Sahasranama, Sri Rudram etc. They give good health, serenity and peace to the mother and the energy of the mantras during this formation stage will help the physical, emotional, intellectual and spiritual growth of the child in the womb and afterwards also.
There are also several specific mantras in the Vedas for the expectant mother and the child. Reciting or listening to them daily is considered highly auspicious.
Summary of the Verses:
Part 1:
Invocation to Lord Ganesha to eliminate all obstacles.
Prayers to Lord Agni
May my husband and I be blessed with long life, good children and integration of our body mind and soul. May my relationship with my husband continue without a break, not only in this birth, but also in my future births. May we be blessed with a good child.
Part 2:
Prayer to Lord Agni - May I see my children healthy and happy. My house should be full of auspicious things. Goddess Subhalakshmi (wealth earned through righteous means) should reach me. May I be a good Grihastha (householder) providing love, affection, devotion, courtesy and hospitality to every one. Bless us with a long life.
Prayer to Surya - Bless us with blazing intelligence.
Part 3:
Prayer to Lord Agni - Be present in my uterus and strengthen my uterus and my unborn child.. May my unborn child develop into a good and courageous child. Bless my child and its father.
Part 4:
Prayer to Lord Agni - Bless us with good children, a house and a long and healthy life.
Prayer to Lord Indra - May the delivery be safe for the child and the mother.
Prayer to Lord Vishnu - Let the unborn child reside safely in my womb for the right period of time.
Prayer to Soma (Moon) - Provide power and capacity to hold the child in the uterus.
Prayer to Twashta (Architect) - Create a beautiful child.
Part 5: Prayer to Agni and Devas - Give me and my children longevity. Let me receive love from the Universe. Let all my needs and desires be fulfilled.
Part 6: Bless me with positive energy to have healthy and well formed children.
Part 7: Prayer to the seasons - Vasantham, Grishmam, Varsha, Sharath, Hemantham and Shishiram performed Eka Dasha Rathra Yagyam and were blessed with good children. Those who listen to these Mantras will be blessed with good and healthy children.
Part 8: Prayer to Lord Indra, Lord Agni and Soma - Make my womb a safe haven for my unborn child.
Prayer to Lord Indra - Fulfill all my desires, bless my child with strength and may my child use the strength only for good.
Prayer to Lord Dhata - Bless me and my child with Sakala Sowbhagyam: faith, knowledge, fame, intelligence, prosperity, strength, longevity, charisma and health.
Prayer to Soma and Raka Devi - The omniscient Devi should destroy the negative Karma and bless me with a powerful child who will live in a Dharmic way, with positive thoughts and Sowbhagya (good fortune).
Source : http://www.ojhas.com/
Download link :
http://www.divshare.com/download/11273042-e55
Motherhood and Pregnancy is a great rewarding experience for the ladies. As the child grows in her womb the woman achieves a sense of joy and fulfillment.
The modern medical research shows that the physical and emotional feelings and experiences of a pregnant lady do have and impact on the child in the womb.
Reciting, or even listening, to the Vedic mantras is a great boon to the body, mind and soul. The soothing vibrations refresh, rejuvenate and enhance all the physical, mental and spiritual faculties. That is the reason why, in traditional Indian families, the pregnant ladies are advised to read or recite scriptures and Stotras like Bhagavad Gita, Bhagavatam, Vishnu Sahasranama, Lalita Sahasranama, Sri Rudram etc. They give good health, serenity and peace to the mother and the energy of the mantras during this formation stage will help the physical, emotional, intellectual and spiritual growth of the child in the womb and afterwards also.
There are also several specific mantras in the Vedas for the expectant mother and the child. Reciting or listening to them daily is considered highly auspicious.
Summary of the Verses:
Part 1:
Invocation to Lord Ganesha to eliminate all obstacles.
Prayers to Lord Agni
May my husband and I be blessed with long life, good children and integration of our body mind and soul. May my relationship with my husband continue without a break, not only in this birth, but also in my future births. May we be blessed with a good child.
Part 2:
Prayer to Lord Agni - May I see my children healthy and happy. My house should be full of auspicious things. Goddess Subhalakshmi (wealth earned through righteous means) should reach me. May I be a good Grihastha (householder) providing love, affection, devotion, courtesy and hospitality to every one. Bless us with a long life.
Prayer to Surya - Bless us with blazing intelligence.
Part 3:
Prayer to Lord Agni - Be present in my uterus and strengthen my uterus and my unborn child.. May my unborn child develop into a good and courageous child. Bless my child and its father.
Part 4:
Prayer to Lord Agni - Bless us with good children, a house and a long and healthy life.
Prayer to Lord Indra - May the delivery be safe for the child and the mother.
Prayer to Lord Vishnu - Let the unborn child reside safely in my womb for the right period of time.
Prayer to Soma (Moon) - Provide power and capacity to hold the child in the uterus.
Prayer to Twashta (Architect) - Create a beautiful child.
Part 5: Prayer to Agni and Devas - Give me and my children longevity. Let me receive love from the Universe. Let all my needs and desires be fulfilled.
Part 6: Bless me with positive energy to have healthy and well formed children.
Part 7: Prayer to the seasons - Vasantham, Grishmam, Varsha, Sharath, Hemantham and Shishiram performed Eka Dasha Rathra Yagyam and were blessed with good children. Those who listen to these Mantras will be blessed with good and healthy children.
Part 8: Prayer to Lord Indra, Lord Agni and Soma - Make my womb a safe haven for my unborn child.
Prayer to Lord Indra - Fulfill all my desires, bless my child with strength and may my child use the strength only for good.
Prayer to Lord Dhata - Bless me and my child with Sakala Sowbhagyam: faith, knowledge, fame, intelligence, prosperity, strength, longevity, charisma and health.
Prayer to Soma and Raka Devi - The omniscient Devi should destroy the negative Karma and bless me with a powerful child who will live in a Dharmic way, with positive thoughts and Sowbhagya (good fortune).
Source : http://www.ojhas.com/
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.
Pregnancy Weight Gain
| Weeks | Weight gain (Pounds) | Weight gain (kgs) |
| 0-10 weeks | No weight gain | No weight gain |
| 10-14 weeks | 3-4 pounds | 1.5 kg |
| 14-20 weeks | 4-6 pounds | 2.5 kgs |
| 20-30 weeks | 10-12 pounds | 4.5 kgs |
| 30-36 weeks | 6 pounds | 2.7 kg |
| 36-38 weeks | 2 pounds | 1.0 kg |
| 38-40 weeks | Almost no weight gain | Almost no weight gain |
| Total | 25-30 pounds* | 12-14 kg |
Saturday, April 17, 2010
Visualizations & Affirmations
Russian water pioneer Igor Charkovsky suggests this daily meditation: Picture the baby developing inside your body bathed in a golden, protective, celestial light. During labor, visualize your body opening easily and smoothly, like the petals of a flower.
For those of you who remember, I was putting together a list of positive affirmations for labor to put on a poster (and/or handout) to show in my classes. Below is my completed work....thanks to Nancy, Debbie and Elena for their contributions, some have been combined with others and some edited to suit my purposes.
I hope it is something that may inspire you and/or your classes as well.
My body was made to do this, so I can
Each contraction brings my baby one step closer to being in my arms
I am drawing energy from all the women before me to birth my baby
Childbirth is a normal, healthy event
My baby and I are working harmoniously together
My baby and I are grateful for this powerful experience
I am able to make the best possible choices for a healthy, joyful birth
My labor pain is only a small portion of my life, I can do this for my beautiful baby
The power of birth will strengthen me, my baby and my partner
I trust my body to labor smoothly and efficient
Pleasure is opening up to my baby
I CAN DO IT
by Patricia Blomme
Today is the day I have been waiting so patiently for. Within me I can feel the stirrings I have wondered about since the first realization of what was to come. They come from deep within me. I feel joy! Today my body will fulfill the purpose for which it has been made. Today I will show my strength, my courage, my love for my child. I can feel the strength in my body, a wonderful strength that is meant for just this purpose.
I can feel my body opening up. Opening up like the petals of a spring tulip on a cool morning. My body is beginning a labor of love. I accept all that comes to pass with the birth of my child. I know that it will require much from me, much that through love I am willing to give.
My body is strong. My body has hundreds of thousands of years of history in it that will allow me to birth my child with joy and ease. I will not feel pain.
I will feel the widening of my child's birth passage. I will surrender to the opening of my body. My body knows what to do, I must let it be. I will not let my mind interfere. My mind stays steadily focused on the wonderful expression of love that I am feeling as I birth my child. My long awaited child I will give my body all the time it needs to work. I will not track time other than to gaze at the sun or the stars.
I know I must give in to the emotions of birth. I must remain open. As the waves come I will triumph over them, one by one, all the while surrendering to them. I am surrounded by love and trust, and that is what protects me. Today my body is opening and releasing my child to me. Today is the day that I will cherish forever.
Woman:
I am a strong and capable woman.
I am creating a totally positive and new birth experience.
My pelvis is releasing and opening (as have those of countless women before me).
I am accepting my labor and believe that it is the right labor for me, and for my baby.
I now feel the love that others have for me during the birth.
I am treating my mate lovingly during the birth.
I have a "success consciousness."
I have a beautiful body. My body is my friend.
I now see my last birth as a learning experience, from which I am growing and changing.
I embrace the concept of healthy pain.
I am welcoming my contractions.
I have enough love to go around.
There is always enough love for me.
I am strong, confident, assured, and assertive and still feminine
I am helping my baby feel safe so that she can be born.
Man:
I am taking care of myself during this pregnancy.
I see my wife as a strong and capable woman, and this does not threaten me.
I am supporting her during her labor, even when she is in pain.
I am expressing my love to my wife easily and frequently.
I am accepting the labor that is meant for us.
I am accepting feelings of helplessness.
I am sensitive, tender, open, and trusting.
I am feeling the love that others have for me when I need support.
Source : http://www.gentlebirth.org/archives/hypnosis.html
For those of you who remember, I was putting together a list of positive affirmations for labor to put on a poster (and/or handout) to show in my classes. Below is my completed work....thanks to Nancy, Debbie and Elena for their contributions, some have been combined with others and some edited to suit my purposes.
I hope it is something that may inspire you and/or your classes as well.
My body was made to do this, so I can
Each contraction brings my baby one step closer to being in my arms
I am drawing energy from all the women before me to birth my baby
Childbirth is a normal, healthy event
My baby and I are working harmoniously together
My baby and I are grateful for this powerful experience
I am able to make the best possible choices for a healthy, joyful birth
My labor pain is only a small portion of my life, I can do this for my beautiful baby
The power of birth will strengthen me, my baby and my partner
I trust my body to labor smoothly and efficient
Pleasure is opening up to my baby
I CAN DO IT
by Patricia Blomme
Today is the day I have been waiting so patiently for. Within me I can feel the stirrings I have wondered about since the first realization of what was to come. They come from deep within me. I feel joy! Today my body will fulfill the purpose for which it has been made. Today I will show my strength, my courage, my love for my child. I can feel the strength in my body, a wonderful strength that is meant for just this purpose.
I can feel my body opening up. Opening up like the petals of a spring tulip on a cool morning. My body is beginning a labor of love. I accept all that comes to pass with the birth of my child. I know that it will require much from me, much that through love I am willing to give.
My body is strong. My body has hundreds of thousands of years of history in it that will allow me to birth my child with joy and ease. I will not feel pain.
I will feel the widening of my child's birth passage. I will surrender to the opening of my body. My body knows what to do, I must let it be. I will not let my mind interfere. My mind stays steadily focused on the wonderful expression of love that I am feeling as I birth my child. My long awaited child I will give my body all the time it needs to work. I will not track time other than to gaze at the sun or the stars.
I know I must give in to the emotions of birth. I must remain open. As the waves come I will triumph over them, one by one, all the while surrendering to them. I am surrounded by love and trust, and that is what protects me. Today my body is opening and releasing my child to me. Today is the day that I will cherish forever.
Woman:
I am a strong and capable woman.
I am creating a totally positive and new birth experience.
My pelvis is releasing and opening (as have those of countless women before me).
I am accepting my labor and believe that it is the right labor for me, and for my baby.
I now feel the love that others have for me during the birth.
I am treating my mate lovingly during the birth.
I have a "success consciousness."
I have a beautiful body. My body is my friend.
I now see my last birth as a learning experience, from which I am growing and changing.
I embrace the concept of healthy pain.
I am welcoming my contractions.
I have enough love to go around.
There is always enough love for me.
I am strong, confident, assured, and assertive and still feminine
I am helping my baby feel safe so that she can be born.
Man:
I am taking care of myself during this pregnancy.
I see my wife as a strong and capable woman, and this does not threaten me.
I am supporting her during her labor, even when she is in pain.
I am expressing my love to my wife easily and frequently.
I am accepting the labor that is meant for us.
I am accepting feelings of helplessness.
I am sensitive, tender, open, and trusting.
I am feeling the love that others have for me when I need support.
Source : http://www.gentlebirth.org/archives/hypnosis.html
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