The Effects of Stress during Pregnancy

Relaxed Mind = Relaxed Body

The effects of stress during pregnancy are inconsistent and inconclusive. There are some evidence suggesting that stress during pregnancy can cause lower birth-weight babies and children developing behavioral problems. On the flip side contrary views suggest that since the human productive system appears to be remarkably resilient in its ability to endure the vagaries of human emotions, no amount of stress can harm the fetus. In general premature births and low birth weight because of stress effects is extremely minimal in incidence, if at all. Since there is no conclusive evidence indicating possible harm to the baby, you still need to manage stress during pregnancy for your own well being.

• Stress is very much a part of most people's lives.
• Stress can be encountered in everyday hassles like bills to pay, long queues or traffic or poor time management.
Stress during pregnancy can be chronic as in situations of domestic abuse.
• Stress during pregnancy can be acute as in the death of a loved one.
• Stress during pregnancy can lead to harmful tendencies such as drinking.
• Stress during pregnancy can be constructive - you feel exhilaration and positively challenged.
• Too much stress during pregnancy though leads to mental and physical ailments. You will no longer feel charged but bogged down instead.
• Stressed out people often get angry quickly and fall sick easily

Often we can't tell if we are suffering from stress. The way you live and your reactions to everyday situations can affect your stress level. Do you sleep well or do you worry about your work and family, health, money and other everyday concerns. If yes you could be stressed.

The signs

• Reduced concentration or focus
• Irritation or feeling hassled easily
• Disturbed eating patterns i.e. loss of appetite or binging
• Insomnia and fatigue
• Feeling anxious all the time
• Withdrawal
• Body aches and headaches
• Inability to relax
• High blood pressure

Stress lowers the libido in both sexes and may affect infertility. A woman who is highly stressed may ovulate irregularly while in some men there is a decline in sperm production when unduly stressed. Stress can cause a cycle - not conceiving when you want to can stress out the couple and in turn make conception more tedious. Research has likened infertility related stress to life threatening illnesses such as heart disease and cancer!

Stress Busters

Today, managing your life means managing the stress that comes with it. During pregnancy it helps if you are relaxed. You will have to deal with fewer aches and ailments, get to sleep better and feel less tired, be less dependent on artificial stimulants and generally be more alert and efficient. Most importantly, you will enjoy your pregnancy more.

• If you feel stressed and find relief when you receive help or support, then by all means accept the help that is coming your way. Grab the offers from friends, family and colleagues and lessen your work load whether at home or at work. Delegate or eliminate some of your work responsibilities. List the number of tasks for the day and cross each task off your list as you finish it.

• Take time out. Spend time away from pressure and activity without feeling guilty. Steal moments and relax in a tub or under a shower, guilt-free. Devote some planned time to music or a book or magazine, TV or any other activity you enjoy.

• Share your worries with someone: your partner, a friend or a professional counselor. Talking helps; talk about how you feel. Talking with your doctor for instance will also help monitor your general well being.

• Exercising helps. Go for brisk walks in the fresh air. Exercise helps the body release endorphins, the natural 'feel good' chemicals, which also energizes you. You basically get a chance to unwind and reflect.

• Get a massage from your partner or arrange a masseur to come home. Massage helps to remove the knots from tensed muscles, especially those around the neck, shoulders, back and head. A good massage meant for pregnant women combined with aromatherapy if that can be arranged will help. (Check on aromatherapy oils which are safe during pregnancy first.)

• Finally don't ignore your diet. What you eat has an effect on how you feel. Eat fresh fruits and vegetables and avoid snacking on high energy foods such as biscuits and sweets. They are quick energy fixers, relieving you for 10 mins or so but when your sugar levels take a dip afterwards you are left feeling no better off, lethargic even. Energy levels that go yo-yoing worsen the mood swings you are more prone to now. It helps to have several small healthy meals to maintain your blood-sugar at steady levels. Eating smaller meals instead of three larger ones will also help control pregnancy sickness.

• If you are still working make it a practice to put some time aside for yourself. By doing this you will be able to cope with work, your partner and your daily routine without feeling hassled. If work situation gets stressful that you find it hard to handle, talk to your employer about part-time schedules or maternity options.

The Relax Technique

• Once a day for 10 minutes or more, focus on relaxation. Lie back in a chair or on your side on the bed with pillows supporting your neck and shoulders. Take slow deep breaths.

• Think about something pleasant with your eyes shut. Block out your surroundings, the world at large and just focus on pleasantries or your baby. Contract and relax every part of your body.

• Focus on how your body feels. Start with your toes first; squeeze your toes and then let go. Feel the tension seep out of your body. Do the same with your calves, thighs, pelvic floor, buttocks and so on until you reach your forehead. Stay in this state, ensuring all your muscles are relaxed and at the same time stay focused on your imagined thought. The aim is to prevent worrying thoughts from entering your mind. Surrender yourself to tranquility.

• It may not come easily but learning to relax is beneficial and it is something that requires practice and dedication. Make it a habit to spend quiet time away from everything else.


Source : http://www.welcomebabyhome.com/

The Goodness of Folate (folic acid)

Each trimester certain nutrients become very important for the baby's development. One particular nutrient that you shouldn't ignore is folic acid from the family of B-vitamins; this vitamin prevents birth defects in a developing baby. Ideally this vitamin should be taken 3 months before conception to ensure a healthy start and be continued for a further 3 months.

Key features

• In the early weeks, the embryo develops 3 layers of cells of which the outer layer will form the neutral tube; from this the brain, spinal cord, nervous system, ears and eyes develop.

• Poor development will cause baby to be born with a neural tube defect (NTD) such as spina bifida (in layman's terms it is known as split spine). Babies born with severe spina bifida may not be able to walk and will face bowel and bladder problems.

• Another merit point to consider is it aids in cell division and in the formation of red blood cells for both mother and baby.

• It also lowers the risk of growth restriction and increases birth weight of baby in the later part of pregnancy, thereby lowering the odds of premature birth, and even preeclampsia.

• Some research seems to point to folic preventing the incidence of Down's syndrome, though it is not conclusive.

• A deficiency in this nutrient causes anemia in the mother, leaving her fatigued most of the time.

How much is enough..

Women who are trying to conceive should take 400mcg daily for at least a month before conceiving and continue for the first three months of pregnancy. If you decide to continue with this vitamin through the end of your term is even better. It is naturally found in leafy greens and green beans but it is difficult to acquire folate from natural food sources; supplements become essential to combat this insufficiency. Folic acid levels can be labeled in these ways; if you are not sure check with your doctor the level that is suitable now for you.
• 400 mcg (micrograms)
• 0.4 mg (milligrams)
• 400 ?µg (international units)

Check your multivitamin label to ensure the correct dosage of this vitamin. Don't be tempted to take more than the recommended dose unless advised by your doctor. Women who need higher doses fall in the following category:
1. Have had a previous pregnancy affected by NTD
2. Have NTD themselves
3. Have a family history
4. Have a partner with a family history of NTDs

You will be advised to take 5 mg of this vitamin if any of the above applies to you. The sensible thing to do is take your supplements along with foods rich in folate. Examples of such foods:

• Green leafy vegetables especially spinach, broccoli, asparagus
• Other vegetables such as green beans, cabbage, peas, cauliflower, avocado
• Oranges and other citrus fruits
• Breakfast cereals fortified with this vitamin
• Eggs, lentils, kidney beans, chick peas, baked beans
• Yoghurt & milk

If you are a Vegetarian..

Five good sources of folate:
• Chickpeas curry
• Mixed bean salad
• Broccoli and cheese quiche
• Mixed nuts roast
• Vegetable biryani
Cress tomatoes, green and red peppers, lettuce and avocado all have some folate in them. Mix these and fix yourself a bowl of salad.

Special note:

Folate levels decrease if vegetable and fruits are kept or stored so use them fresh. Cooking destroys them; washing destroys the nutrient value as well. The key to maximizing the folate levels:
1. Store vegetables in the fridge and use them soon after you buy them
2. Serve them raw (uncooked)
3. Cooking methods should be - steam, boil or simmer

Source: www.welcomebabyhome.com

TEN tips for a Healthier Working Pregnancy

1 Don't be a 'superwoman'!
Get rest when you are not at work and reduce household chores, especially when approaching the delivery date. Studies show that one and a half hour of extra rest makes a lot of difference; uterine blood flow increases, and the supply of oxygen and other nutrients to your baby improves.

2 Relax when possible
If at all possible, lie down on your left side for ten minutes during your lunch break on a floor mat. Else, just rest your head on the table or elevate your feet. Relax your mind and body.

3 When exhaustion overtakes you, leave work early
If you are commuting to work using public transportation, don't be afraid to ask for assistance with regards to a seat, if necessary, from the conductor or driver.

4 Negotiate a flexible work schedule
Work out a schedule that suits your health. If you suffer from morning sickness, ask about coming in later and ending your workday later. On the other hand if you are an early riser and get tired easily in the afternoon, ask to come in early and end your workday early.

5 Telecommute whenever possible
Try and work out such that you can group assignments and attend office 2-3 times a week. The balance days of the week when your presence at the office is not necessary, you can work from home. Another alternative is to work part of the day at the office and part of the day from home but ascertain you are always open for office contact.

6 Ask for help
If a project or assignment is causing your health to suffer, speak up to your boss about getting the help of a coworker or even a temp worker to fill in for you. If need be, request the project be reassigned to someone else and take a less stressful assignment.

7 Snack - time
To maintain energy levels and to avoid nausea & heartburn (common ailments of pregnancy), stock up a selection of snacks to work and eat something every few hours.

8 Pregnancy emergency kit
Keep the kit in your desk drawer. It should contain lemon hard candies to beat nausea, an extra pair of undies or sanitary napkin for incontinence accidents, an Evian face mister for instant cool-offs, and a cache of crackers, pretzels, wafer cookies for snacking.

9 Write notes
Maintaining a notebook at all times can offset memory loss in the first trimester. Note down important work reminders. Jot down anything you consider important for you to remember or act on.

10 Heroine you are not!
If possible, start your maternity leave a week or 2 prior to your due date to give yourself ample time to rest before the big day.


The Final Word

You will probably decide on discontinuing work either on your doctor's advice or exhaustion. There are certain guidelines you should follow to minimize health complications that can worsen if you are working.

If your job is more rigorous in nature entailing heavy lifting, climbing or bending below the waist you should stop work by week 20. But if you have moderate load to tackle with rest periods in between, you can continue working till about week 28.

However you should consider giving up your job after conception if you are carrying more than one baby, had a previous miscarriage, or premature birth. Cut back on your work hours if you have been diagnosed with gestational diabetes or high blood pressure. Bottom-line: listen to your doctor's advice on when to quit your job, how many hours you can afford to put in and the nature of job you can continue with. Don't ignore your doctor's recommendations, no matter what your financial status.

If your job requires you to be on your feet all day, you should consider switching to desk job or stopping work beginning in your 24th week. If your job requires you to spend more than 30 minutes out of every hour on your feet, consider shifting to something sedentary by week 32.

Returning to work after baby:
Much of this depends on how you feel and the health of your baby. If all is well then returning to work is a personal choice. Whether you decide to take 3 whole months, less or more, some workday precautions apply as when you were pregnant.
-Avoid fatigue by taking short naps.
-Try to arrange to work from home sometimes.
-Go back part time rather full time until your body readjusts to your previous schedule.
-Push for a flexible work routine in order to accommodate to your baby's needs.

Above all, don't be afraid to enlist your husband's help with household and baby chores. Make certain to visit your doctor for a complete checkup before returning work. Take time out if despite your leave you still feel you need a break.

Source: www.welcomebabyhome.com

Breastfeeeding during pregnancy?

Is it safe to nurse during pregnancy?
Yes, in most cases. At this time no medical study has been done on the safety of breastfeeding during pregnancy so it is impossible to list any definitive contraindications. If you are having a complicated pregnancy, such as lost weight, bleeding, or signs of preterm labor, you should problem-solve your individual situation with your caregiver. Depending on your individual situation and feelings you may decide that continued breastfeeding, reduced breastfeeding, or weaning is for the best.

Mother's health
There is no evidence that a well nourished mother who nurses during pregnancy is at risk nutritionally. Breastfeeding does not increase a mother's risk for osteoporosis, even when the mother nurses during pregnancy. Breastfeeding reduces the mother's risk of breast cancer.

Nursing's health
Your child will benefit from breastfeeding into the second year and beyond. The milk is just as safe during pregnancy, but pregnancy can cause milk to dwindle and can also motivate mother and child to wean. Thus if pregnancy does cause a child to receive less milk, the child will receive proportionally fewer of milk's health advantages. Indeed, weaning before two years increases the risk of illness for a child, according to the American Academy of Family Physicians.

Is it safe to use a breastpump during pregnancy?
It is often stated that a woman should not use a breastpump when pregnant. However, there is considerable reason to believe that pumping, like breastfeeding, will not trigger preterm labor in a healthy pregnancy.

When contemplating pumping during pregnancy, it is important to consider your motives for doing so. In general, when it comes to pumping during pregnancy, your efforts are best directed elsewhere unless you are pumping to provide milk for your current nursling.

If you are pumping to provide milk for your current nursling when you are separated, this should not pose more of a problem than breastfeeding. Many working moms continue to pump through pregnancy, although pumping output will decrease due to the hormonal changes of pregnancy. Aim to keep your pumping in scale with what you were doing before pregnancy, or in scale with your baby's normal breastfeeding. Sustained and intense pumping is more of an unknown and is not recommended.

If you wish to put some expressed milk in the freezer for your unborn child, keep in mind that pumping is not likely to be very productive during pregnancy. Milk supply and pumping output will decrease due to the hormonal changes of pregnancy.
Pumping prior to birth will not increase milk production for your unborn child or otherwise enhance lactation after birth.

If you are hoping to induce labor, it is known that nipple stimulation at term (38+ weeks) can be helpful for ripening the cervix and inducing labor.

Will nursing affect the nutrition of my unborn child?
This concern is valid for malnourished mothers, but it does not appear to be grounded for well-nourished mothers. Although we do not yet have a medical study that can speak directly to the question for well-nourished mothers, we have two reasons to be quite encouraged:

-A survey of 57 mothers who had breastfed during some or all of pregnancy recorded that the babies born to these mothers had healthy birth weights (birth weights averaged 7 lb 9 oz, and ranged from 5 lb 9 oz – 10 lbs 14 oz). (Moscone 1993)
-A recent review of the available research on breastfeeding and pregnancy as separate events revealed that as long as the mother is eating enough calories of a basic mixed diet, and as long as she is gaining weight within healthy parameters, there is ample reason to believe she can provide well for herself, her fetus and her nursling. (Adventures in Tandem Nursing, 2003)

Mom Special Dietary Considerations
If a mother is reasonably well-nourished her body can continue to meet her own needs and the needs of both her unborn child/infant and the older nursling. This is especially true if the older nursling is at least a year old when mom gets pregnant. In some cases, the health care provider may recommend that the mother consume more calories and/or take prenatal vitamins (but it’s unwise to take more than one a day).

The only mothers who are likely to need special dietary consideration would be those who fall into the following categories:

If the mother is... Consider...
anemic iron
dairy-free calcium
vegan vitamin B12
taking supplemental iron adding zinc, too, but at a different time of day
unable to consume enough calories using supplements to increase calorie intake,
and decide if reduced breastfeeding would be
helpful


Calcium
Pregnant and/or nursing mothers do not need additional calcium other than that normally required for their age group. The Institute of Medicine recommends that nursing mothers over the age of 18 consume 1,000 mg. of calcium daily -- the same as other adults.

Nursing and pregnant
Most mothers find that if they simply eat to satisfy their increased hunger they can easily consume enough calories to support the pregnancy and continued lactation. Let your hunger and thirst dictate how much you take in. If you feel hungry, then you need to eat, regardless of how large the amounts may seem. Some mothers notice a decrease in appetite when milk supply decreases later into the pregnancy.

Tandem nursing
A tandem nursing mother may need considerable calories, and the exact number will vary due to several factors:

-The percentage of breastmilk in the diets of the infant and older child. The more milk you are making, the more calories you will need. The Institute of Medicine estimates that a mother who is exclusively breastfeeding and does not have spare fat reserves will need an additional 650 calories; this same mother would need 500 additional calories for a baby aged 6-12 months who is getting solids. When nursing an older child who is getting less milk, calorie requirements would be proportionally less.

-Mom's activity level, weight and nutritional status. A mother who is less active, has more fat stores from pregnancy, and/or eats foods higher in nutritional value may need fewer calories than a mom who is more active, has fewer fat stores, and eats more processed foods.

As during pregnancy, let your appetite be your guide. If you are hungry, don’t be afraid to eat two of every meal and snack constantly. Fatigue can be a sign of not getting enough calories.

Source: www.kellymom.com