10 Tips for a Healthy Pregnancy

By Dr. Jacob Teitelbaum
As mothers tend to sacrifice during their lives to meet their children's needs, a mother's body will give up its own essential nutrients to provide health and growth for her developing baby. Unfortunately, the Standard American Diet (S.A.D.) is often so nutritionally deficient that even this sacrifice does not guarantee adequate nutrition for the unborn baby.
Fortunately, there are a number of tips that, if followed during pregnancy, can help both baby and mother stay healthy and vital!
Here is my top 10 list for ensuring a healthy pregnancy. It includes recommendations on nutrition, vitamins, minerals and other common-sense tips that can lead to a happier, healthier and more vital pregnancy:
1. Zinc
Inadequate zinc is the most common and problematic deficiency during pregnancy. Zinc is critical for two reasons: proper growth and for developing a healthy immune system for the baby. Studies suggest that inadequate zinc may even cause immune deficiency in the next generation (i.e., your grandchild) as well. Be sure to get at least 15 milligrams per day of zinc in your diet, which can be found in high protein foods such as meat and beans.
2. Folic Acid
Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects. It is present in deep green, leafy vegetables. Women should get at least 400 to 800 micrograms per day.
3. Magnesium
Magnesium deficiency is routine in the American diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia. To prevent this deficiency, take 200 milligrams of magnesium in the glycinate form daily. Whole grains, green leafy and other vegetables and nuts are good sources of magnesium. Taking the proper amount of magnesium a day also helps to decrease the leg cramps and constipation often experienced during pregnancy. In addition, magnesium is critical for more than 300 other body functions and will generally help you to feel a lot healthier.
4. B Vitamins
These are critical for energy, mental clarity and to prevent depression. B vitamins have also been found to improve pregnancy-related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes. But please note that only women who develop gestational diabetes during pregnancy should take this high level of B vitamins, and should drop the level of consumption to 100 milligrams per day during the last month. For all other soon-to-be moms, take approximately 25 to 50 milligrams a day of B vitamins and plenty of vitamin B12 for normal nerve function.
5. Fish Oils
The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Perhaps this is why there is an old wives' tale about fish being brain food. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their baby can develop healthy and optimal brain tissue. DHA may also decrease the risk of postpartum depression. Unfortunately, though, the FDA has raised concerns about high mercury levels in the same deep sea fish (salmon and tuna) that have the highest levels of these oils. An excellent alternative for those who'd rather not risk it is to take one half to one tablespoon of Eskimo 3 fish oil. This is a special form of fish oil that actually tastes good (most do not), and has been tested to make sure that it does not have mercury or other problematic compounds.
6. Calcium
Ideally, pregnant women should ingest 1,500 milligrams of calcium per day. It is best to take this at night (it helps with sleep) in the liquid, powdered or chewable form. Many calcium tablets are simply chalk and do not dissolve in the stomach, and therefore are not absorbed properly. Each cup of milk or yogurt contains 400 milligrams of calcium.
7. Iron
Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility. Also, pregnant women who don't get enough iron are at risk for anemia, fatigue, poor memory and decreased immune function.
8. Water
Be sure to drink plenty of water. When pregnant, blood volume can increase about 30 percent and it is easy to become dehydrated. If your mouth or lips are dry, drink more! Adequate salt is also helpful in preventing dehydration (less so if you have problems with fluid retention).
9. Check Your Thyroid
Millions of women suffer from an underactive metabolism, also known as hypothyroidism, which often goes undiagnosed. This results in fatigue, weight gain and simply feeling like you've run out of gas. Hypothyroidism accounts for more than 6 percent of miscarriages and can be cause for learning disabilities in the child. Treating a low thyroid is both safe and easy during pregnancy. The earlier it is treated the better. Either once you start trying to get pregnant, or as soon as you know you're pregnant, take a Thyroid Stimulating Hormone (TSH) blood test to check your thyroid. Most doctors do not yet know that the TSH has to be less than three — anything above and you need treatment — so look at the test result yourself (many doctors still use the dangerous and outdated criteria of a TSH over five being abnormal). If you like, you can get a lab requisition for a TSH to take to your lab by visiting www.Vitality101.com (click on "online program" then on "Laboratory Requisition Form"). If you were on thyroid medication before getting pregnant, it is normal to increase the dose during pregnancy (the TSH should be kept between .5 and 2.0). If your doctor is not familiar with the new guidelines, he or she can send an email to the Web site above and a copy of the guidelines will be sent to them.
10. Things for Pregnant Women to Avoid
A few cautions for pregnant women: avoid taking more than 8,000 units of vitamin A per day. And don't partake in anything that can raise your body temperature too high (hot tubs, saunas or steam rooms). These have been implicated as possibly increasing the risk for birth defects. Most pregnant women are also, of course, aware that smoking, drugs and alcohol should all be avoided during pregnancy. Exercise, on the other hand, has been shown to be very beneficial and results in babies and moms that are quite healthy.
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Making Your Pregnancy Time Well Spent

image People say your life will change when you have a baby, but it's hard to know exactly how this new, sweet commitment will affect your time. Take advantage now of spontaneity, sleep, and slowly savored dinner dates before your child arrives.

Even if you've spent time with parents of young children, it's difficult to imagine how your days will flow after you have a baby. You may notice your friend's slightly grayish look after a tough week when the entire family has had a cold, or you might wonder if she really needs a jam-packed diaper bag to go around the block—but the logistics are not yet yours to master.

What changes drastically with the arrival of a child is your relationship with time. Where your days used to be yours to plan, now another person—small and dependent—determines much of your schedule. You can try to maintain your old habits, but most of the time you will be happier following your child's sleeping and eating schedule.

Here are ways to enjoy your free time while you are pregnant. After becoming a parent, you can still make room for anything that is truly important to you, but be prepared for your priorities to shift.

Sleep, Glorious Sleep

When I was pregnant and heard new mothers say that, given a free hour, they would rather sleep than do anything else, I scoffed a little. What about going out with your husband, reading a dishy magazine, or calling a friend? Yet now, on days when sleep deprivation has reached a critical peak, I want nothing more than a quiet hour in a cool room with clean sheets. And while an hour-long nap used to be my goal, now a 10-minute snooze feels like victory.

So sleep in while you can! Feel guilty about nothing. On weekends, make all your appointments in the afternoon, and don't set your alarm for anything. If you find it hard to sleep at night because your baby kicks or you wonder about what kind of mother you will be (a great one!), take multiple naps. It is a myth that sleeping a lot before the baby comes will help you weather the impending sleep deprivation—it's like encouraging someone to gorge on a steak dinner to prepare for two months on "Survivor." But you will remember with fondness these dreamy, pregnant days throughout babyhood and toddlerhood.

Spur-of-the-Moment Decisions

Completely spontaneous trips become the stuff of dreams with a young child in tow. Before having a baby, I was invariably punctual. With my son, I've given myself a few minutes' leeway. Even if I have already packed the diaper bag with snacks, bottles, wipes, toys, and books—a late diaper change can derail the best-laid plans. In addition, my husband and I often took walks together in the evening before becoming parents. We still do, but only when we have given a babysitter both of our cell phone numbers and a detailed primer on how to put our son to bed.

When you go out while you are pregnant, take as few items with you as you can and leave as quickly as possible, without telling anyone. Do you really need a large purse, or will a palm-sized wallet suffice? Do you want to run out for the best ice cream in town, a half-hour's drive away? Is it mid-afternoon and you feel like running along the beach? Is it 11 PM and you want to check out the neighborhood Christmas lights? Then go. No one is stopping you.

Efficiency Goes Both Ways

Once you become a mother, a graph of your efficiency over the course of a day will look like someone's hare-brained scheme. When your child is asleep and you are not, you will often accomplish more in five minutes than you previously did in 30, whether that means responding immediately to an email or folding laundry double-time. Before my son's birth, I often waited for inspiration to strike before planning curriculum for my middle school students or brainstorming for writing projects. Now the idea of such free-floating creativity seems quaint.

When your child is awake, on the other hand, your five-minute unloading of the dishwasher will likely stretch into half an hour, with stops along the way to read a board book, grab a toy he can't reach, and cut bananas into bites. Often you will not want to be efficient. A walk in a stroller for exercise is much more fun if your child stops to run her hand along a brick wall or watch a cat sit prettily on a doorstep.

Before you have a child, then, savor inefficiency. Consider long restaurant waits, airport delays, and post office lines chances to chat with the person next to you, be alone with your thoughts, or read a good book. Visit three gourmet stores to find an imported smoked salmon or a particular brand of tomato soup. You may feel you have no time for such frivolity—after all, life and work consume your entire day as it is! Trust me in believing that, after you have a child, you will wonder how you ever filled all of your free time.

The Zen Zone

One of the most frustrating aspects of caring for an infant or toddler is the sense that few tasks can be completed in one sitting. And uninterrupted time is unpredictable: your child could nap for one hour, or two, or not at all. When you work on a project with your child around, such as cooking a meal or putting photos into an album, the process divides into stages. For instance, I'll cut the vegetables at one point, mix a marinade 20 minutes later, and throw the meal in the oven when we return from the playground.

While you are pregnant, seek out activities that require sustained focus or energy. Cook a complicated gourmet meal over an entire day. Read a complete book in one sitting. Go to a three-hour movie in the theater. Rearrange every cabinet in your kitchen. You have only yourself to interrupt you.

Rethinking Priorities

It might seem that you will have time for little besides parenting after having a child, and this is true for about the first three months. After that, you can create space for your favorite hobbies or leisure pursuits—but you'll find your priorities will change because you won't have enough time for everything. If exercise is your top ambition, it might squeeze out reading the newspaper every day. If you want to cook a homemade dinner each night, you may not have time to keep up with email. You will continue doing what matters most to you, and what doesn't you probably won't miss anyway. In the meantime, enjoy these last months of relaxation as you look forward to a rich future with your new family.

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10 Ways to Fight Stress during Pregnancy

200600900150011005700224827Pregnancy is a time to pamper yourself, but you may be feeling too stressed to enjoy it. Try these simple techniques for bringing more balance to your life.
While pregnant with baby number three, I had a hard time feeling relaxed. I couldn't find a comfortable sleeping position, and my growing baby's favorite activity involved doing gymnastics with my bladder as her springboard. But pregnancy shouldn't be uncomfortable all the time—here are a few simple tips to help you enjoy your pregnancy.
The Three-Minute Rule
I'll admit I complained any chance I got to my husband about being pregnant. Before long it seemed he stopped listening, which of course frustrated me and made me complain more. Then we came up with the three-minute rule: before we went to bed, I had three minutes to tell him about everything that hurt, and he would listen to every ill. I never made the full three minutes, but having the time helped me not to complain—or think about the discomfort—for the rest of the day. (Plus, I slept better.)
Give Yourself a Facial
You don't have to go to the spa to get a good facial—just to your kitchen. Tracy M. Luchenbill, the spa director at Journeys Spa (located at the Wyndham Sugar Bay Resort on St. Thomas), knows how to pamper clients. At home, she recommends using plain yogurt as a facial cleanser, a paste of baking soda and water as an exfoliant, and plain yogurt mixed with cornmeal as a body scrub. For dry skin, Luchenbill suggests mixing one avocado and two teaspoons extra virgin olive oil until smooth and applying to your face. After 10 minutes, rinse the mask off with warm water.
Go for a Pedicure
You may not be able to see your feet, but a foot massage and pretty toenails might be just the de-stresser you need. Luchenbill reminds you to go after your first trimester and to tell your nail technician that you're pregnant, since certain deep massage techniques and essential oils are not appropriate for pregnancy. If you choose to include fragrant, essential oils as part of your treatment, Luchenbill recommends soothing oils such as lavender, rose, or chamomile.
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