pregnant emotional hormonal

Pregnancy brain? Hormonal, x35,000? Feel like a complete MENTAL CASE?

All things pretty common when we’re pregnant.

Thoughts like:

“If I JUST had a big hunk of extra sharp cheddar cheese RIGHT NOW, everything, and I mean EVERYTHING, would be fine!”

“If anyone else calls me on the phone,  I WILL HUNT THEM DOWN, STEEL THEIR PHONE, BREAK IT, AND THROW IT IN THEIR FACE!”

“I AM NO LONGER HAPPY THAT YOU WILL BE THE FATHER OF THIS CHILD!”

Woh, Nelly.   What happened? I was fine (well, most of the month, anyway) a month ago, six months ago, nine months ago.

What happened, is, for sure, hormonal changes. What exactly, and why exactly? Not clear. But we need to give ourselves a break.

The whole truth is this: When we are pregnant, we are, in many ways, simply a DIFFERENT PERSON. We have a different makeup.

We could theorize that we are in need of more protection ourselves, as we’re protecting a most fragile being, increasingly growing inside of US.

And modern day culture, which does not encourage a woman to rest for anything,  fuels us an uphill battle.

We feel like we should do it all. Be pregnant, and run a marathon, while keeping a full time job, fully managing the house, and of course, taking care of any children we already have. Not to mention keeping up a good marriage. It’s a lot. Guess what? It’s too much.

Ladies, our priority is to take it easy, however we need to, in our own pregnancies. For some women, this means energy levels aren’t much different (at least perhaps until the end of pregnancy;), and others feel a huge energy drop just after conception.

The most practical tips are simple:

1. EAT.

Eat well. (Whole grains, fruits, veggies, PROTEIN. Did I mention that extra sharp cheddar cheese? I seem to have needed that for weeks one pregnancy.)

EAT FREQUENTLY – you might prefer smaller meals, 6-7 x/s day, including middle of the night. (My husband LOVES to joke about my 3am escapades. Where’d those last two, three, four pieces of gourmet pizza go?)

2. DRINK.

DRINK WELL. (Tea, whole fruit juices, not sugary ones, and water.)

DRINK FREQUENTLY.

3. If you feel up to it, EXERCISE.

Break a sweat, work the muscles. Doesn’t have to be what you did pre-pregnancy, not even close – depends on how you feel. Just follow your body, and you’ll know what feels good during, and afterward. YOU, AND ONLY YOU, KNOW.

4. BLOOD TESTS.

Your prenatal care provider should be sending you for regular blood tests to monitor you. Iron levels, for example, can affect energy levels.

5. HOMEOPATHY/HERBALIST.

If you feel like you’re drinking & eating well, exercising to your beat, and you still feel depressed, or overly low on energy, consider a good homeopath and/or herbalist. They will screen you well and determine some good supplements for you, which often do the trick.

Overall, know that you know yourself. Give yourself your time to yourself. Baths, reading, napping all over the place, hire a maid (the money will come back to you), whatever you need.  (Wanna laugh? Read “The Girlfriend’s Guide to Pregnancy” by Vicki Iovine. A must.)

Relax. Drop your shoulders.

And above all, there’s no need to explain nor apologize. Just do your thing, and those around you will get it. And they’ll ultimately be happier for you, and with you. And hey, you can always remind yourself it’s for your baby.

Feel great, feel healthy,

Chaya

BOX OF CHOCOLATE
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Are you sure I can have a birth without an epidural?

First, let’s dispel the myth that women giving birth “naturally”, i.e. drug free (which usually means without an epidural), are some sort of heroines. ONLY PARTIALLY TRUE. Let it be known that ANY WOMAN WHO GIVES BIRTH, IN WHATEVER WAY, IS A HEROINE. So let’s get that understood.

So back to the question: Are you sure I can have a birth without an epidural? The answer is: Very. Strong. Likelihood.

Here’s why:

For those who prefer to go drug-free, the way to do it is by using all kinds of techniques to avoid feeling the pain as much as possible. Thankfully, there are TONS of techniques to do so – listed below.

DISCLAIMER: The below does not apply for women on Pitocin or any similar drug which creates artificial contractions.

Achieving Natural Birthing

Here are ways of feeling mostly pressure/intensity with contractions, as opposed to pain. Using these techniques, many women even feel pleasure. (Yes, that kind of pleasure.)

The Three Basics
-Physical state of relaxation, using a relaxation technique
-Physical, emotional, and technical support throughout the labor (partner, doula, parent, supportive medical staff)
-Being in tune with exactly what YOU feel is best for you and your baby.

The Specifics

-Relaxation techniques – always starting with the relaxation points as a focus. You might change which ones help you the most, or you might focus on just one. A key aspect is to drop your shoulders.
-Hot water bottles
-Hot water via the shower (for 2nd births and beyond, shower only in the place you plan to give birth! The shower can really speed up labor and next thing you know, you’re pushing in the shower.) The shower is often THE PLACE TO BE. Its warmth, massage qualities, and rhythm of water flow help many women dilate easier.
-Direct pressure and/or massage on the place you feel contractions
-Being in the optimal position for YOU (could be on the ball, leaning on a chair, all fours, etc.)
-Visualizations (the “image” you love to look at; it gives you pleasure and makes you feel relaxed)
-Vocalization (moaning, singing). A tip: Avoid screaming, unless it’s at the very end, when things are most intense (9-10 cm) as it might help you to release tension, but otherwise it raises adrenaline. Release with one or two screams, and then, ideally, get back into the relaxation focus.
-Breathing techniques
-Voicing any fears you might have – release them, and you’ll feel free to move on.
-Prayer. Certain verses that speak to you. Make them rhythmic for you – a mantra.
-Music. Many women bring along their audio files with relaxation mantras or music they love, etc.
-Smiling. What? Yes, the act of smiling in itself releases the pleasure hormones endorphins and serotonin. Try it now. Then frown. Which one actually makes you feel good?

In short, any combination above can alleviate most of the feeling of the contraction such that you can get through it without drugs. It is often most intense at the very end (called “transition”). Many women ask for an epidural at transition, but if you’ve gotten that far, most likely you can just keep going when you maintain the Three Basics (see above).

Just have those supporting you trained to not take no for an answer, and to keep supporting you in the ways that you know are best for you, and to remind you of all of the above techniques. It’s great to practice with them beforehand, as a laboring woman is not expected to remember A THING.

And in most cases, once you are fully dilated (around 10cm) and  you feel the urge to push, you won’t need to try to relax anymore, and you’ll have something to channel the contractions into – pushing!

Here’s to using various techniques to achieve easiest birthing, all the while coupled with  tapping into our God-given strengths.

-Chaya

Dreamstime.com

Many women have low-iron, and certainly in pregnancy it’s a hot topic. Here’s all about it.

What does iron do in our bodies?

Iron plays such a crucial role in our bodies, the question might be posed, “What does iron NOT do?”

Iron is essential for the following:

- Transport of oxygen to cells throughout the body, and then CO2 to the lungs.
- Production of red blood cells
- Converting blood sugar to energy (metabolism)
- Producing enzymes (for hormones, neurotransmitters, amino acids, and generating new cells)
- Strengthening immune system
- Encouraging optimal physical/mental growth, therefore it’s crucial for growing fetus, infants, and children. (This is because it’s giving the red blood cells oxygen, essential for growth.)

Why do we need to consume iron?

Our bodies do not produce iron on their own, therefore we must consume it via food or drink, mineral supplement, herbs, or homeopathy.

How do we lose iron in the body?

Iron is lost via these processes:

-Bleeding. Since we women bleed regularly during our monthly cycles, we are more at risk than men for low stores of iron. In pregnancy, we are not just concerned that the baby get enough for growth, but postpartum, if iron stores are low, the blood loss after birth could be more of a risk.

-Eliminations; sweating; exfoliating (dead skin cells)

Symptoms of Low Iron

If iron stores are low, normal hemoglobin production slows down, which means the transport of oxygen is diminished, possibly resulting in:

-Fatigue
-Lower energy
-Dizziness
-Lowered immunity
-Low blood pressure
-Paleness
-Increased heart rate due to less oxygen (the heart overcompensates by trying to pump more)

What do the blood test numbers mean?

A blood test will determine if you have iron deficiencies in your blood, which could lead to anemia (too few red blood cells).  The test usually shows results for both Hemoglobin and Hematocrit percentage levels.  Note that percentages are slightly lower in pregnancy due to the 30-50% increase in blood volume, so make sure that your care provider asks for the level to be assessed according to pregnancy.

Blood volumes peak around 28-32 weeks of pregnancy.

1.      Hemoglobin Levels: Hemoglobin (Hb) is the oxygen-carrying protein in your red blood cells. The expected level is between 10.5 to 15 grams/deciliter (a deciliter is 1/10 of a liter).

NOTE: Hemoglobin can be written without the decimal point. For example, 11.2 gm% is the same as 112 g/L. It may be written on your pregnancy card in either form.

2.      Hematocrit Levels

Hematocrit is the percentage of red blood cells in your blood.  In pregnancy, a healthy range is around 30-35%.

 3.      Ferritin: IF you have a history of low hemoglobin or hematocrit levels, you can also request to be tested for iron itself (Ferritin). This will test the amount of iron stores you have. If this number is low, but your hemoglobin and hematocrit levels are fine, it stands to reason that you are simply using up your stores quickly.

How can I increase my iron levels?

Absorption: Whatever methods you’re using to keep good iron levels, note that it’s best to consume iron with Vitamin C, and NOT with calcium, within an hour of consumption. In addition, caffeine inhibits iron absorption.

If your Hb levels are 11grams or lower, it’s quickest to use any of the following, continually through the pregnancy:

  1. Chlorophyll: 1-2 Tb/day
  2. An herbal tincture of yellow dock, nettles, dandelion, and black strap molasses
  3. A commercial supplement. Best to ask around from people who are NOT selling these products, but are in the know about their effectiveness.

If your level is stable:

Cool! You obviously have the nutrition to provide enough iron. Keep it going with the following:

There are two types of iron:

  1. Heme Iron (easier to absorb) comes from red meat, poultry, and fish.
  2. Non-Heme Iron is less easy to absorb but still healthy nonetheless, and obviously suitable for vegetarians. Non-heme iron comes from:

-Seaweed (Especially Nori)

-Legumes

-Dark green leafy vegetables

-Apricots

-Prunes

-Wheat Germ/Wheat Grass juiced drinks

-Tofu

-Seeds: Pumpkin, Sesame, Squash

In Summary

Everyone knows we need good iron levels. As always, do what’s easiest for your lifestyle to keep the levels up to par.

———–

Image: Dreamstime.com

Image: luuux.com

What to Pack in “The Bag”

-Pregnancy medical papers

-Three - hot water bottles (any drug store)

-Money, including small change for food/drink machines in middle of night

-Almond oil, unopened (any drug store). Midwives use this for birthing (“pushing”) stage.

-Plug-in tea kettle for  refilling hot water bottles in the delivery room (and making your own tea, why not?)

-Red Raspberry Leaves (for tea)*

-White grape juice (as in real grape juice) – one bottle.

-Snacks for husband, and whomever else is accompanying  you (like chewy granola bars, or sandwiches easy to make). (Note: You don’t have to bring for the doula – she’s responsible for her own;)

-Snacks for YOU- grapes or other non-citrus fruits, crackers (preferably whole grain, yet easy-to-digest), and a few juice bottles or juice boxes with straws*

-Bottled water – 3 bottles

-Two – bath towels

-Plastic Trash Bags for Wet Towels

-Shower shoes/Crocs

-A pillow

-Plastic cups

-Straws

-Hairbands which are very comfortable

-Comfortable nightgown with wide sleeves, that you like, and yet you don’t mind throwing out after the birth. Otherwise you can wear the hospital’s garments.

-Warm socks for after birth

-Music player with speakers, with  mantras/hypnotic birthing files/other music

-Inspirational texts/prayers/poems

And anything else that will make you feel most comfortable.

TIPS FOR INITIAL CONTRACTIONS

A site for tracking contractions – it’s free (and husbands often love it):

http://www.contractionmaster.com/

If you feel initial contractions and/or heavy Braxton Hicks, drink a glass of WHITE wine. If it’s the “real thing”, the contractions will continue. If it’s just “preparatory contractions” (I prefer that term to “false labor”), they will likely go away after the wine.

And assuming your water has not broken, you can also try taking a warm bath to see if the contractions are alleviated. (ONLY FOR FIRST BIRTHS – NEVER TAKE A BATH/GO INTO THE SHOWER FOR SECOND BIRTHS AND BEYOND, UNLESS YOU PREFER TO RISK GIVING BIRTH AT HOME:)

Best to you,
Chaya

* One very effective trick is to take along a zippy bag of “labor cubes” to the hospital, storing them in her room fridge. “Labor Cubes” are ice cubes made out of very strong raspberry leaf tea (perhaps one cup herb to one quart water, simmered down to half and strained) that is heavily sweetened with honey. If the laboring mother begins to fade, energy petering out or contractions waning due to lack of nutrition, she can chomp on these satisfying slushy cubes, which usually will perk her up and kick in some great contractions in a matter of minutes.
Beth Barbeau
Excerpted from “Tricks of the Trade: Liquids Only,” Midwifery Today, Issue 81

________________

Image: luuux.com

pregnancy due date

The term “due date” is a misnomer. 

Your library book has a due date, your final paper  has a due date, your status report for work has a due date.

But a baby? No such thing. The “due date”  is merely the middle date of the four week time period (38-42 weeks) during which most women give birth. I therefore prefer to refer to it as  the “40th week” date.

Tip: Did you know that for 1st births, the “due date”, can be on average a week later than for consequent births? (See Heart and Hands, by Elizabeth Davis.)

This date is often miscalculated when:

  1. You don’t know the date of the first day of your last menstrual period (LMP), or
  2. You know your LMP, BUT your cycle is not 28 days.

Why does this matter?

  1. We want to know the right window of “when to expect”. It is empowering to know that generally speaking, you will likely give birth during the 38-42 week window. With innacurate dating, women are often dissapointed, thinking their baby “should have come already” when actually, it’s perfectly normal for it to keep growing inside of you.
  2. Avoiding unnecessary inductions. In many Western countries, women are pushed to unnecessary inductions based SOLELY on the date, even as early as 41 weeks. While this is a flawed policy, oftentimes this date is also miscalculated, in other words, they might be trying to induce you at an even earlier date!  Knowing this date can help you plan with your care provider.
  3. Knowing if it’s a premie. A baby born before 36 weeks is considered a premie.

HOW TO FIGURE

Most Accurate of All:

  • EARLY ULTRASOUND
    If you had an ultrasound before Week 11 , you can use the estimated due date (EDD) from  the ultrasound. This is considered extremely accurate, the earlier the more accurate.  Ultrasound dating after Week 11 is not reliable, as by that point it’s big enough to be too vast of a comparison – like comparing a six year old Asian with a six year old Swede – hello?
  • 28 DAY PERIOD CYCLES

If your cycle was usually 28 days – use First Day of Your Last Menstrual Period (LMP), and then use any “Due Date Calculator” online.

Pretty Darn Accurate:

  • PERIOD CYCLE NOT 28 DAYS
    If your cycle was not 28 days, then add or subtract the number of days difference.  For example, if your cycle was 35 days, add 7 days to the first day of your last period (LMP), and then calculate using a Due Date Calculator.  If your cycle was 25 days, subtract 3 days from LMP, and then calculate using a Due Date Calculator .  Many due date calculators online will allow you to enter in your First Day of Last Menstrual Period (LMP)– just Google “due date calculator”.

So-So Accuracy:

  • Date of Positive Pregnancy Test. Generally speaking, a blood test will register positive by one week after conception, and a urine test a week after, i.e. 2 weeks after conception.
  • “Love” Dates: If you wrote down your “love” dates, and you know when you were expecting your period this might give you better insight. Generally speaking conception happens 14 days before your period would have arrived. This will not provide you a precise date, but would likely give you the week. Remember, sperm can survive up to 5 days waiting for that egg, but the egg can survive 12-24 hours. (We don’t analyze that one;)

I wish all of you the most healthy pregnancy, however long or short it may be:)

-Chaya

NATURES CLOCK
© Pamela Hodson | Dreamstime.com

Stock Photo - Country Girl
LATE PREGNANCY

In our final weeks of pregnancy we long for relief – physical, mental, and emotional.

By Week 36/37, our baby is considered “term” – the lungs are developed, and should the baby be born now, it would not be considered a premie. That’s a relief in and of itself,  and we can congratulate ourselves and be ever so grateful.  Still, given it’s likely that the baby will not be born for another 2-6 weeks, here are some thoughts on getting some of what I term “relief release”.

To start, what might we be feeling?

Physically

-Heavy, Off Balance – the Late Pregnancy Waddle. Sometimes fall to the side (due to lack of balance, and the hormone “relaxin” helping our joints to relax in preparation for birth).
-Hard to Move (baby pushing “down there”)
-Hard to Breathe (baby crowding lungs)

Mentally

-Brain full of what-needs-to-get-done-before-I-can-allow-myself-to-have-this-baby.

-Pregnancy Brain: Forgetting what’s on the list for the above, and if list was written down, forgetting where one put the list anyway.

-If employed, needing to arrange for maternity leave cover and tie up all loose ends. Wondering if this will be done before birth – don’t want anyone calling me during contractions or screamy diaper changing!

-Needing to arrange for other children during birth.

-Finalizing birth plan

Emotionally

-Fear of the birth.

-Hormonal – crying at drop of hat!

-Apprehension – when will this baby come? Wanting to plan, but can’t. Sometimes the dating is off – to be sure, check out dating accuracy.

What helps you deal with all this? Often times it’s just taking time for ourselves. Writing it all down. Especially the fears.  A birth professional colleague, Miriam Maslin, suggests writing out all fears and then numbering them from worst fear to least. It gives us a sense of control, which then allows us to let it go. I’ve done this – even though it was hard to get started, once I did it I felt a huge sense of tension completely lifted. It allowed me to then go about my business of getting things done before the birth.

Additionally, harboring fear leads to tension, which leads to pain during contractions (see Childbirth Without Fear by Grantly Dick-Read). The ideal state is to be free of tensions, so that means releasing our fears. I know, easier said then done, and yet, possible. For more about relaxing during birth, read here.

So now’s the time of treating ourselves with fun and ease, while getting stuff done, hah? I wish you well with the balance of the final weeks,  health for you and baby, and the easiest birth possible.

Warm regards,
Chaya

© Photographer: Liz Van Steenburgh | Agency: Dreamstime.com

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