Pregnancy and Prenatal Care

Hi everyone! Below are some excellent resources on pregnancy and the importance of getting proper pre-natal care. When people think of pre-natal care they often think about the appointments with their OB or midwife and thats it. What I hope to convey in this blog post is the importance of 4 key ingredients to a wonderful pregnancy and birth.  I hope this helps you or a loved one xo

What prenatal care should consist of:

  1. Chiropractic care
  2. Whole food nutrition and supplementation
  3. Stress management/movement
  4. Emotional/social support

I am going to break these down into 4 sections:

1.Chiropractic care is vital in pregnancy. It should be a part of everyones pre-natal care and is often only viewed as acute emergency care with pregnant moms who have pain or discomfort. Yes, Chiropractic care is very helpful in those things but it’s so much more than that. I hope after reading this you will feel more confident and comfortable being under chiropractic care as a part of your health routine in getting you prepped to bring a beautiful life into the world.

What does Chiropractic care do for a woman’s body in pregnancy:

Chiropractors work with the body’s ability to adapt and function the way it is designed to. Chiropractic care in pregnancy is vital to the normal physiological function of both the mother and baby in pregnancy and birth.

How chiropractic care is helpful to the mother:

Chiropractic prepares the pelvis for an easier pregnancy and birth by creating a state of balance in the pelvic bony structures, muscles and ligaments. It also removes tention on the ligaments that support the uterus thus reducing intrauterine constraint to the woman’s uterus. Chiropractic reduces interference to the mother’s vital nerve system which controls and co-ordinates all of her systems functions. It also allows for a safer, easier birth for mother decreasing the potential for intervention.

How chiropractic in pregnancy is helpful to the infant: 

Chiropractic removes interference to the mother’s nervous system allowing for better baby development. It allows the baby the room to develop without restrictions to it’s forming spine, cranium and other skeletal structures. It offers the baby room to move into the best possible position for birth. With proper fetal positioning, there is significant decrease in dystocia(the resistance to function in birth) and the resulting birth trauma caused by intervention. Dr. Jeanne Ohm D.C.,F.I.C.P.A

*Find a chiropractor in your area that is certified in Webster’s technique. This is excellent for pregnant  mothers and baby.

2. Pregnancy Whole food Nutrition and Supplementation:

The following recommendations are helpful for promoting fertility and a healthy pregnancy. Use these diet and lifestyle approaches when you are planning to become pregnant or if you are already pregnant or breastfeeding.

a. Start with a paleo reset focusing on getting processed foods out of the diet.

  •  Eliminate vegetable oils, gluten, grains, soy, sugar, and processed foods
  •  Emphasize whole foods like meat, eggs, vegetables, fruit, nuts, and seeds • Do not restrict food intake; eat to satisfaction at all meals and make sure you are snacking if hungry. Listen to your instincts. You should never restrict with pregnancy or breastfeeding when eating the proper foods.

b. Sleep seven to nine hours every night. 

  •  Sleep needs to be a priority before you plan to conceive
  • Light exposure during day and darkness at night will help keep your hormones normal • Aim for seven to nine hours per night of high-quality sleep

c. Avoid very low carb diets or fad diets (UNLESS YOU HAVE A SPECIFIC MEDICAL REASON TO FOLLOW ONE

  • Both carbohydrates and fat are important for promoting fertility
  • Don’t drop below 20 percent of calories from either of these macronutrients
  • Consider increasing carbohydrate intake if struggling with fertility or poor breast milk production on a low-carb diet

d. EAT FOODS RICH IN FAT-SOLUBLE VITAMINS

  • Vitamins A, D, and K2 are important for fertility and a healthy pregnancy
  • Vitamin A-rich foods include: liver, egg yolks, cod liver oil, grass fed dairy, kidney
  • Vitamin D can be normalized from daily sun exposure (half the time it takes your skin to turn pink) or through cod liver oil supplementation
  • Vitamin K2-rich foods include: poultry liver, grass-fed dairy, fermented soybeans (natto)
  •  CONSIDER A PRENATAL MULTIVITAMIN• Ask your healthcare provider for a prenatal multivitamin recommendation • Make sure there’s a minimum of 400 mcg folate (not folic acid) in the multi • Take with food to avoid nausea 

e.Calorie needs increase by the following amounts during each stage of childbirth:

  • No increase in the first trimester
  • Second Trimester:200-300 calories per day
  • Third Trimester:400-500 calories more per day
  • Multiples: Add 300 calories per day extra for each baby
  • Breastfeeding: 300-500 calories per day extra when nursing exclusively

 

3. Stress management/movement

  • Both too little and too much exercise can affect fertility as well as the risk of gestational diabetes during pregnancy
  • Aim for a mixture of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week
  • Avoid over-exercising, which is a source of stress and can cause hormonal imbalances  and infertility

a. Reduce stress

  • Stress can significantly impact fertility
  • Commit to regular(even daily) stress management practices such as meditation, deep breathing, yoga, journaling, coloring, etc

 

4. Emotional/ Social Support

  • Engulf yourself with People who love and support you. I cannot emphasize this enough.This goes hand in hand with stress management. Join local support groups, ask for help , protect yourself from negativity and surround yourself with people that lift you up. This also goes for when your precious baby is born too. Ask for help, do not do it alone. Motherhood is about community and shouldn’t be done alone. Find your tribe and hold them dear.
  • Find a midwife or an OB that is respectful and loving with your birth plan. Whatever that is for you. You need to be supported and loved more than anything in this time.

Dr. Krystal Hohn xo

 

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