Dancing Thru Pregnancy® Blog

Hello world!

dancingthrupregnancy — Sat, 24 Jan 2009 01:57:23 +0000

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About

dancingthrupregnancy — Sat, 24 Jan 2009 01:57:23 +0000

Dancing Thru Pregnancy® and Total Pregnancy Fitness™ are ongoing programs of pregnancy and postpartum fitness. Founded in 1979 by Yale University movement specialist Ann Cowlin, MA, CSM, CCE, Dancing Thru Pregnancy (DTP) has trained many thousands of fitness instructors throughout the world. Over a million women have participated in classes under the auspices of these instructors. Research studies indicate that DTP participants are at reduced risk for some disorders of pregnancy. In 2009, we added a general exercise version of our program called Total Pregnancy Fitness. Cowlin is the author of Women's Fitness Program Development (Human Kinetics Pub.) and "Women and Exercise" in the nursing textbook, Varney's Midwifery. She is also the expert consultant for the U.S. Army's Pregnancy and Postpartum Train the Trainer Program. She has spoken on pregnancy and postpartum fitness and its effect on health throughout the U.S. as well as in Europe and Africa. Research associate Robyn Brancato, CNM, MS, MA, a certified nurse midwife in New York City, works with Cowlin on program development. She is the author of a meta-analysis on passive descent during labor in JOGNN (Journal of Obstetric, Gynecologic and Neonatal Nursing) and has joined Cowlin as co-author of the next edition of "Women and Exercise" in Varney's Midwifery. The two are also founding members of the Women's Health Fitness Institute, a non-profit organization doing research and public health outreach to improve women's health through active living. The DTP Blog is intended to bring evidence-based information to pregnant women and those considering pregnancy about actions that often provide benefits in pregnancy, birth and beyond. Individuals or institutions interested in the instructor training seminars will find more information at our website, included on our Blogroll (www.dancingthrupregnancy.com). You can subscribe to this blog by clicking on Blog Info in the Menu Toolbar, then clicking on Subscribe.

Construction Underway

dancingthrupregnancy — Sat, 24 Jan 2009 02:58:08 +0000

Dancing Thru Pregnancy®, Inc. is renovating! In the weeks to come you will find the latest information on pregnancy exercise and postpartum mom/baby exercise. What's safe, what's NOT! What is effective -- according to the evidence, not just what happened to your neighbor (which is interesting, but won't happen to you)!

You'll also find out what we have learned in 30 years of working with moms-to-be and new moms. For example, how much cardiovascular conditioning you need to do if you really want to have a healthy pregnancy, or what you must do if you want to learn to relax at will. And, we'll discuss why some activities -- such as yoga -- are impossible to examine for their effect.

An ACTIVE lifestyle is critical to a healthy pregnancy, so even if you aren't pregnant now, consider what you can do to become a dynamic -- and relaxed -- mom!

pregnancy_pathway

dancingthrupregnancy — Thu, 05 Feb 2009 15:42:37 +0000

Pregnancy follows a path. Along the way there are some things you can control and some you can't. One of the most important things you can control is your physical activity. It is part of your behavior; benefits are related to your exercise before and during your pregnancy.

Pregnancy Pathway

dancingthrupregnancy — Thu, 05 Feb 2009 15:45:53 +0000

[caption id="attachment_7" align="alignnone" width="450" caption="Pregnancy Pathway"][/caption]

Pregnancy Pathway, introduction

dancingthrupregnancy — Sat, 07 Feb 2009 17:53:05 +0000

Please refer to the Pregnancy Pathway chart in the February 5, 2009 entry. During pregnancy, there are some factors within our control and some that are not. The Pregnancy Pathway, designed by Dancing Thru Pregnancy® founder and Yale University Movement Specialist Ann Cowlin, and Certified Nurse Midwife Robyn Brancato, is intended to describe the flow of factors that influence pregnancy and its outcome. In the weeks to come, we will focus on individual areas. Our goal is to help women understand how they can optimize their pregnancy by focusing on what they can control that results in beneficial outcomes. Ann and Robyn are also founding members of the Women's Health Fitness Institute, a non-profit organization whose mission is research and public education outreach in women's health fitness. Our comments for this blog are based on scientific evidence and 30 years of tracking individual pregnancy outcomes from women throughout the world. Some entries will include references to the relevant studies. By helping women understand what endeavors are effective in producing benefits for mothers and their offspring, we hope to aid moms-to-be and those considering pregnancy to be fully present and active in the empowering process of becoming a mother.

preconditions

dancingthrupregnancy — Mon, 09 Feb 2009 01:28:52 +0000

bubblus_preconditions

dancingthrupregnancy — Fri, 13 Feb 2009 21:48:44 +0000

Pregnancy Pathway, Preconditions

dancingthrupregnancy — Fri, 13 Feb 2009 22:03:42 +0000

Please refer to February 5 entry for complete graphic. Today we turn to the question of preconditions to pregnancy and how they might affect maternal and offspring health. [caption id="attachment_16" align="aligncenter" width="300" caption="Preconditions"][/caption] Pre-existing factors that can influence health outcomes include genetic factors (family risk for heart disease, for example), environmental factors (living in a building with mold, for example), and behavior (eating well and exercising, for example). In each category, factors will contribute to the health of the mother and eventually to offspring health. It is important to understand what major genetic factors may affect your offspring and whether the environment or behavior can help offset negative factors. For example, there may be a history of preeclampsia during pregnancy in your family, but vigorous aerobic exercise in the six months prior to pregnancy provides a high degree of protection from this risk. Preeclampsia puts both mother and offspring at risk for complications. Other genetic factors that may be of consequence include autoimmune disorders, allergies, and metabolic syndromes. For example, so-called "thrifty genes" may predispose you to a high weight gain in pregnancy. But, you may be able to offset health problems associated with this by staying active and eating well.

bubblus_preconditions_-_genetics

dancingthrupregnancy — Wed, 18 Feb 2009 18:25:07 +0000

Pregnancy Pathway, Preconditions - Genetics

dancingthrupregnancy — Wed, 18 Feb 2009 19:16:08 +0000

Please refer to February 5 entry for complete graphic. The Precondition we will discuss today is Genetics. There are genetic factors totally outside your control that determine things as simple as your offspring's hair or eye color, how the earlobe attaches to the side of the head and whether or not s/he can roll the tongue. More complex things, such as a predisposition to types of cancers, bleeding disorders or various other diseases, also have a genetic basis. Because the male contributes the sex of the offspring, once conception happens, the sex off the fetus is determined -- at least genetically. But, it turns out not everything genetic is set in stone. In utero, hormone exposures may affect how male and female characteristics develop, so that some girls will be very girlie, some will be tomboys, and some may be gay. A similar effect will influence how boys develop. Genetic, environmental and behavioral preconditions can be intertwined. Environmental factors can alter genes, causing them to express proteins that would otherwise be dormant. Likewise, our behavior affects some of our genes. If we have a family propensity for heart disease, but we eat a healthy diet, exercise and avoid risky behaviors, we alter the impact of our genetic code. Keep in mind that some things will be completely determined by genes. It is not reasonable to hope, for example, that our offspring will be 6'5" if both parents are short (or vice versa). If the mother has "thrifty genes" -- that is, genes that make it easy for her to gain weight -- she may well do so during pregnancy, even if she follows a reasonably healthy lifestyle. If the immune systems of both parents have some similarities, it may affect the maternal immune response to the implanting trophoblast cells, thus affecting the placenta and, indeed, the entire pregnancy. So, how do we advise people who are thinking of pregnancy to prepare themselves for a healthy pregnancy genetically? Surely, to determine all the potential genetic possibilities is not feasible or affordable at this point. Maybe in another century! But, we can know some factors: Is there sickle cell anemia in both families? Is there a Mediterranean type of sickle cell disorder? What about clotting factors or differences in Rh? What about diseases or disorders that are not common, like ALS? These are things that potential parents may want to discuss. Like so much of life, we can't know everything. There are no guarantees. There is a lot to be learned still about human genes and how they work. This blog has at its heart the notion that physical activity has tremendous benefits for mother and offspring...and for partners, too. How does the genetic component affect this? First, preconception fitness lowers some risk factors for mothers and babies. Second, each mother's genes will make it easier or more difficult for her to enjoy or benefit from the activity of exercise. We appreciate this and encourage young moms-to-be to find something enjoyable that you like doing and find people or situations that support you in being active now before you become pregnant. If you need assistance or advice, please go to www.dancingthrupregnancy.com (use the BlogRoll) Find Ask the Expert under the Consumer menu. Let us know how we can help!

cropped-_dtp-aerobics-group-shot_50.jpg

dancingthrupregnancy — Wed, 18 Feb 2009 20:31:57 +0000

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dancingthrupregnancy — Wed, 18 Feb 2009 20:35:23 +0000

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bubblus_preconditions-environment

dancingthrupregnancy — Sat, 21 Feb 2009 20:13:35 +0000

bubblus_preconditions-environment1

dancingthrupregnancy — Sat, 21 Feb 2009 20:14:55 +0000

Pregnancy Pathway, Preconditions - Environment

dancingthrupregnancy — Sat, 21 Feb 2009 21:16:21 +0000

Please refer to February 5 entry for entire graphic. Today: Environmental Preconditions to Pregnancy. Our environment is with us all the time. Even if we think we are preventing or controlling environmental factors that impinge on our bodies and minds, they are lurking here, there, everywhere, and they are myriad. Our environmental influences are everything from the air we breathe to the persons who raise or teach us, from the food available to our housing, from our job stresses to cultural forces or even the weather in our part of the world. These things help shape who we are physically and mentally, over the long term and from moment to moment. Are you prepared to become a parent? One way to tell is to look at your environment...is it healthy? Are you living in a situation that you can count on? What about clean air, safe paint or safe food? What about water? What about people around you? Are they supportive? Does your environment help you stay healthy? What about your body? Factors in the environment that affect fertility (or lack of it) may determine if you can even become pregnant, or when you can become pregnant. Think about this: Women who work together often cycle together. What if you work alone, say at home...does this affect your ovulation? One factor identified in the lowering age of menstruation in girls is the increasing number of hormones in various meats. Another factor is the presence of non-biologically related older males in the household. If these things are known, imagine what is not known about situations, chemicals or people in our environment that affect our reproduction! There is not an absolute separation of genetics, environment and behavior. If we are genetically predisposed to certain disorders, for example, we may or may not develop them, depending on environment. Some persons are inclined toward autoimmune disorders, but they may do well or poorly depending on the air pollution where they live. Some individuals may develop immune disorders. And, this situation may adversely impact inflammatory responses during implantation. People who strive to take care of themselves even if they live in horrible conditions can use their behavior to improve their chances for success in everything from a healthy pregnancy to a meaningful existence. Even if genetics and the environment are against the process, behavior can sometimes overcome the odds. Granted, it's not likely you can produce 6'5" offspring (see last post on genetics!) if the egg person is 5'2" and the sperm person is 5'7", but much is possible beyond that. So, what do you do about your environment if you are thinking about becoming pregnant? Take stock. Ask yourself what, if anything, might have to change. Ask what you can or can't accept for your offspring, if you know there are environmental factors that aren't perfect. Fetuses are amazing creatures; the placentas that supply and defend them are ruthless and will protect a fetus at all costs. But, you can give your body and potential baby a good chance to do well by providing a six month span of a healthy environment leading up to conception. And, healthy for mind as well as body. When your baby comes into the world, a door opens in your heart to a room you didn't even know was there. In that room is a certain kind of love and caring that cannot be described. It is love for this being who is and isn't you. As a mother, you have been her/his environment for nine months or however long you have shared. The womb is a small, protected, organized environment, one that reflects your larger environment. So, take stock now, ahead of time.

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dancingthrupregnancy — Sun, 22 Feb 2009 23:18:34 +0000

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dancingthrupregnancy — Sun, 22 Feb 2009 23:26:51 +0000

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dancingthrupregnancy — Mon, 23 Feb 2009 00:02:13 +0000

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cropped-dtp-aerobics-24.jpg

dancingthrupregnancy — Mon, 23 Feb 2009 00:06:30 +0000

http://dancingthrupregnancy.files.wordpress.com/2009/02/cropped-dtp-aerobics-24.jpg

08-4

dancingthrupregnancy — Mon, 23 Feb 2009 00:15:35 +0000

bubblus_preconditions-environment

dancingthrupregnancy — Mon, 23 Feb 2009 00:25:10 +0000

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dancingthrupregnancy — Mon, 23 Feb 2009 00:35:00 +0000

http://dancingthrupregnancy.files.wordpress.com/2009/02/cropped-dtp-aerobics-25.jpg

bubblus_preconditions-behavior

dancingthrupregnancy — Mon, 23 Feb 2009 02:27:22 +0000

dtp_mover

dancingthrupregnancy — Mon, 23 Feb 2009 03:25:34 +0000

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dancingthrupregnancy — Mon, 23 Feb 2009 03:27:14 +0000

Pregnancy Pathway, Preconditions - Behavior

dancingthrupregnancy — Mon, 23 Feb 2009 03:34:43 +0000

Please refer to February 5 entry for entire graphic. Today: Behavioral Preconditions to Pregnancy. Why do you suppose the American College of Nurse Midwives and the American College of Obstetricians and Gynecologists recommend the minimum time between pregnancies to be two years? Why is it critical to eat foods high in B vitamins (including folic acid) and calcium during the childbearing years? How does your exercise regimen in the six months prior to conception affect your risk for some disorders of pregnancy, such as preeclampsia? Answer: Your preconception or interconception behavior affects the course and outcome of your pregnancy. As it turns out, it takes about two years for a mother's body to replenish her stores between pregnancies. Prior to a first pregnancy, behavior in the six months leading up to conception has been shown to affect outcome. During pregnancy, nutritional and functional resources must support two beings in one body, one of whom is growing at a very fast speed by biological standards (think cell time NOT computer time). Essential vitamins and minerals (such as B vitamins and calcium) are taken from the mother's body - already in metabolic stress due to demands on the kidneys and liver to clear toxins and filter metabolic waste from the fetus as well as the mother. Insuring that maternal stores of valuable nutrients are adequate to provide for both fetus and mother is a job that only the potential mother can do. By eating a balanced and colorful diet of proteins, fruits and vegetables, whole grains and essential fatty acids (omega 3's and 6's - fish, walnuts, olive oil, avacado, eggs), as well as adequate aerobic exercise leading up to and during pregnancy, a woman improves her odds for a healthy infant. Smart behavior reduces her risk for conditions that cause immune system and cardiovascular disorders that disturb implantation, blood pressure and blood flow to essential organs. Further, avoiding risky behaviors that may lead to systemic infections, metabolic syndromes or malnutrition leading up to conception is an aspect of behavior known as "risk-aversion" - the ability to avoid behaviors that have negative consequences. Infection at the time of conception (to be discussed in a future post), an extreme lifestyle (either sedentary or anorexic), toxic food choices, drugs, tobacco and alcohol are all behaviors that incur risk for poor pregnancy outcomes, including prematurity and low birth weight - outcomes on the rise in the U.S. As discussed in the previous two posts, behavior is intertwined with genetics and environmental influences. Having a certain gene mutation or an environmental risk may predispose a woman to possible problems in pregnancy or the development of certain cancers, but some behaviors - especially exercise - may mitigate this potential or reduce the severity or course of disease. Behavior is the area in which we have the greatest control. Exercise, healthy nutrition and risk aversion are the three areas in which women can exert control over their destiny as moms-to-be. It's a difficult set-up. We live in a time of instant gratification of personal acts. But, motherhood is a long-term commitment to the biological and psychic wellbeing of a new human who is - and is not - us.

dtp_mover1_pregnant

dancingthrupregnancy — Mon, 23 Feb 2009 03:38:37 +0000

dtp_mover22

dancingthrupregnancy — Mon, 23 Feb 2009 03:39:59 +0000

pregnancy_pathway

dancingthrupregnancy — Mon, 23 Feb 2009 16:25:21 +0000

Small Rant, Review, References & Coming Attractions

dancingthrupregnancy — Mon, 23 Feb 2009 16:53:15 +0000

Small Rant - Women, their pregnancies, births and mothering styles are all unique. The big issue in childbearing these days is control. Fear of losing control, who controls birth (do YOU give birth or are you delivered by others?), having the self confidence and skills to know when to let go of control yet be okay. It's interesting to hear what happened to someone else, but (here's the rant part) this can often be frightening because - let's face it - catastrophe gets our attention. Whatever you've heard, you still have to do it yourself. Pregnancy, birth and parenting create a steep learning curve. Review - Our job at the DTP Blog is to help with the learning curve through evidence-based information. We are moving along a pathway. Here it is, in a small version (see Feb. 5 for full version): So far, we have dealt with Preconditions (the Green items). If you understand what you can and cannot control along your Pregnancy Pathway it can help prevent you from spinning your wheels or wasting money. Some things are worth doing (self care, good food, exercise) and some are not (self-indulgence, toxins, stress). Preconditions to pregnancy - genetics, environment and behavior - are worth paying attention to if you are of childbearing age and think or know you are moving along this pathway. References - We have used hundreds so far and will use many, many more, but only some of you will find the science something you want to pursue, so please go to our DTP website (use the Blogroll) for more information on research in this field. Here are some texts that explain much more: "Women and Exercise" in Varney's Midwifery (editions 3, 4 & 5), Jones & Bartlett Pub.; Women's Fitness Program Development by Ann Cowlin, Human Kinetics Pub.; and Immunology of Pregnancy by Gil Mor, Springer Pub. Coming Attractions - next, we talk about conception. Yes, this is an exciting part, though not perhaps why you think (!). It turns out conception is fraught with many twists and turns. Humorous incursion: Q: Why does it take a million sperm to fertilize just one egg? A: Because none of them will stop and ask directions. [Sorry, couldn't resist.] After that we will likely rant and review again, have more humorous incursions, proceed on to the pregnancy and birth experiences, then discuss health outcomes for mom and baby in the short and long term. Why do we spend our time on this? From a biological perspective, humans can do nothing more important than create healthy offspring. Wars may be fought, the banks fail or cars become a thing of the past; we might even become post-racial; but, having babies doesn't really change. It remains a primal experience. It's nestled in a high tech world, but its still primal. Women have always had guides; we take this role seriously. Stay tuned!!

Pregnancy - 50% planned; 50% unplanned

dancingthrupregnancy — Sat, 28 Feb 2009 00:15:12 +0000

So...are you planning to become pregnant? For the last decade, pregnancy has been in a 50/50 situation. That is, about half the pregnancies occurring in the U.S. are planned. The rest? Well, not necessarily unwelcome, but definitely unplanned. Will this change in the current recession (or as a friend said today, Let us just call it a depression and move on)? So far, it is clear that pregnancy rates are not dropping, despite an unwillingness to spend money on many other things. What does this say? Once again, despite living in a high tech world, having babies is a primal experience. It does not diminish when resources are scarce. So, plan to or not, if you have a baby during this depression, do not waste your money. Figure out how to have a healthy pregnancy. Next on the Pregnancy Pathway: the act of conception.

bubblus_conception

dancingthrupregnancy — Fri, 06 Mar 2009 02:37:32 +0000

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dancingthrupregnancy — Mon, 23 Mar 2009 19:03:11 +0000

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dancingthrupregnancy — Mon, 23 Mar 2009 19:10:34 +0000

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dancingthrupregnancy — Mon, 23 Mar 2009 19:20:50 +0000

Pregnancy Pathway, Conception

dancingthrupregnancy — Mon, 23 Mar 2009 19:27:24 +0000

Today: Conception! For complete graphic, see Feb. 5 or 23 post. The health of the mother and her prior exposure to sperm have a dramatic effect on conception. To find out why and how, we have to start with this question: What is conception? Is it fertilization, a process by which an egg absorbs a sperm, engulfing the male's half of the genetic code? Perhaps it is the point at which this egg/sperm concoction (the corpus) reaches the uterus and the trophoblast cells begin to invade the endometrium (uterine lining)? [caption id="attachment_88" align="alignright" width="225" caption="Trophoblast Invastion? No...Chihuly glass exhibit at the Desert Botanical Gardens, Phoenix AZ"][/caption] Trophoblast invasion causes spiral arteries in the mother's circulation to open and form a pool that will nourish the fetus. Depending on the "discussion" between the mother's immune system and trophoblast, this invasion may go well or poorly. How well it goes will affect the course of the pregnancy. Or, what about the point around 8 weeks post onset of last menstrual cycle at which the responsibility for nourishment of these cells is transferred from the corpus to the placenta? By this point about 30% of potential pregnancies have spontaneously aborted because of genetic or inflammation problems. Another candidate is the Quickening, the point the Bible refers to as the start of life. This is the occasion - around 4 months post onset of last menstrual cycle - when the mother first senses movement in her womb. Is this conception? It certainly rises to the test of consciousness of a phenomenon (otherwise known as a concept). What if the engulfing of the sperm happens in a dish in the laboratory? What if large doses of egg inducing medications are required to prompt eggs to mature and consider engulfing sperm? What if hormones are required to allow the first few cells to gravitate toward and inbed themselves into a uterine surface not really that friendly to their continuation? You can see that it is not a simple matter to establish a starting point. There are several processes that must go right to form a viable human. All along the way, the mother's health plays a key role. Interestingly, the extent of exposure to the father's sperm also plays a role, as do immune factors in the combined mother's and father's genes. Most important for our purposes here is that women who are regular aerobic exercisers prior to pregnancy or who begin in early pregnancy show reduced risk for developments of the placenta that produce a dysfunctional pregnancy. Upcoming posts will discuss maternal health and sperm exposure in more detail.

bubblus_conception-health_status

dancingthrupregnancy — Sun, 19 Apr 2009 23:41:23 +0000

16-curl-up

dancingthrupregnancy — Mon, 20 Apr 2009 00:06:42 +0000

Pregnancy Pathway, Conception - Health Status

dancingthrupregnancy — Mon, 20 Apr 2009 00:08:40 +0000

Today: How the mother's health status at the time of conception affects the pregnancy. For complete graphic, see Feb. 5 or 23 post. [caption id="attachment_94" align="aligncenter" width="300" caption="The Impact of Health Status at the time of conception."][/caption] When a woman becomes pregnant, her health can be a major factor how her pregnancy will proceed. If she has been exposed to a virulent infection, it may have an impact on how well the implantation goes. If she has metabolic syndrome, she is at risk for complications such as gestational diabetes. On the other hand, if she has taken care of herself, is physically fit and well nourished, is well rested and has not been exposed to illnesses that induce dramatic changes in her immune system, she has done her best to create a situation in which her body is best prepared for the rigors of pregnancy. There are still genetic and environmental factors that can affect the course of the pregnancy, but behavior is the one factor that women have control over. At Dancing Thru Pregnancy we are fond of the notion that if you know a certain behavior is the best for a situation, it is smart to chose that behavior; if you do not, you are sabotaging yourself. So, if pregnancy is in your headlights, eat right, exercise, and be cautious about exposure to illness and infection. Wash your hands, use one of the hand cleansers, practice safe sex (okay, so if you are trying to get pg, this may change, but in the meantime!). We welcome comments on what you are doing to be healthy for pregnancy! [caption id="attachment_96" align="aligncenter" width="300" caption="Curl-up! Strong abs are part of physical fitness!"][/caption]

bubblus_conception-prior_sperm_exposure

dancingthrupregnancy — Mon, 20 Apr 2009 15:44:09 +0000

Postpartum mom/baby exercise

dancingthrupregnancy — Mon, 27 Apr 2009 17:40:38 +0000

ad-stretch21

dancingthrupregnancy — Mon, 27 Apr 2009 17:47:32 +0000

Pregnancy Pathway, Conception - Prior Sperm Exposure

dancingthrupregnancy — Mon, 27 Apr 2009 18:09:38 +0000

Today: Sperm!!! For complete graphic, see Feb. 5 or 23 post. [caption id="" align="aligncenter" width="300" caption="The mother's prior sperm exposure can affect her pregnancy."][/caption] Not every sperm is your friend! Sperm exposure - like so many exposures - affects our immune system. Women who have babies with more than one father may be at risk for disorders of pregnancy because the challenges to their immune system have been extensive. And, very young women who become pregnant are at increased risk of some disorders because they have had very little exposure to sperm. In addition, women who have primarily and extensively used barrier methods of contraception may be at risk for disorders for reasons similar to young women with little exposure. Unlike women whose immune system has had too much challenge due to pregnancies by several men, women with little exposure may not have a strong defense against foreign DNA. Please do not take this as a reason to not use a condom - one of the barrier methods along with a diaphragm and cervical cap. Rather, if you use a barrier method of contraception, keep in mind that your body's adjustment to pregnancy may take time. For more information on barrier methods, to go the American College of Obstetricians and Gynecologists' online pamphlet: ACOG Pamphlet on Barrier Contracetption. Another way sperm can affect the pregnancy is that the combination of the mother's and father's natural immune responses may be strong against the trophoblast implantation. This is not something you can know ahead of time. Also, women are eight times more likely than men to develop autoimmune disorders. One reason may be the prenatal exposure to foreign DNA encountered in pregnancy. Keep in mind that by getting good prenatal care, exercise, sufficient rest, stress managment and healthy nutrition, you do all within your power to have a healthy pregnancy. Your health care provider will determine your risk factors that may affect pregnancy outcome and treat you in an appropriate manner. [caption id="" align="alignleft" width="283" caption="Moms and babies enjoy exercise together!"][/caption] Once your baby comes, there will be time to maximize health for both of you. Exercising together is great fun! Getting there may require some patience, but the reward is well worth it. When you are looking around for sperm, use your head. The same behavior that protects you from infections you never want to get, protects you from sperm you don't really want to meet. When the time comes to adopt some sperm, find out about it's credentials!

pregnancy_pathway

dancingthrupregnancy — Fri, 01 May 2009 14:20:17 +0000

Pregnancy Pathway, Conception - Review & Small Rant!

dancingthrupregnancy — Fri, 01 May 2009 14:43:52 +0000

REVIEW: Evidence is clear - pre-pregnancy maternal health status, including physical fitness, healthy nutrition and an uncompromised immune system affect the health and well-being of both mother and offspring, in both short and long term. This is the message summary from our first two areas of discussion: Preconditions and Conception - the green and sand colored sections on the chart below. COMING ATTRACTIONS: We are about to move on to the blue section - Pregnancy!! So, bookmark this Blog for future reference! Also, you can subscribe to this Blog by clicking on Blog Info in the upper right corner and then clicking on Subscribe in the drop down menu. But, yes, you guessed it, first we have a small rant! SMALL RANT: When we note that fitness, nutrition and a healthy immune system play significant roles in the outcome of pregnancy and the future health of mother and child, we are appealing to young people of childbearing age to be careful about your bodies. The alliance of egg and sperm shapes the world. With 6.5 Billion egg/sperm combinations (yes, people) presently living on earth, our resources are stretched. With time, either we get more picky about doing this, or the 3rd rock from the sun (remember that show?) is cooked. Humorous incursion: In case you need further enlightenment on this whole area, there is a great website that will help you out. Be prepared to be amused and amazed! The Truth about Eggs and Sperm Hopefully, this gets you in the right mood and keeps you smiling. After all, once you actually are pregnant, we have more serious matters to discuss.

robyn-ann-on-beach-sd-1006

dancingthrupregnancy — Sat, 02 May 2009 17:54:29 +0000

Pregnancy Pathway...Important Notes from Wonderrobyn

dancingthrupregnancy — Sat, 02 May 2009 17:57:51 +0000

The following are notes from co-author Robyn Brancato, CNM (certified nurse midwife) who practices in New York City, or, as she is know here: Wonderrobyn! You can read about both authors in the About tab above. Here they are on the beach in San Diego, when they gave a talk at conference there a couple years ago. Robyn on the left, Ann on the right. [caption id="attachment_127" align="aligncenter" width="300" caption="Robyn and Ann, Pathway authors"][/caption] 1. Addition to Small Rant: "Resist the temptation to watch A Baby Story on TLC! It does not portray birth accurately, as they condense 15 hours of labor into 30 minutes and play up the drama so that you will be on the edge of your seat! In the majority of women, birth is not that dangerous." 2. Regarding: When does conception occur? "This is a really interesting post… I love the discussion about at what point conception occurs! Personally, I like the Biblical notion of quickening. Even though this varies from woman to woman and can range anywhere from 16 to 22 weeks gestation, it seems like the most natural theory." Dear Reader: What do YOU think? Did you read the conception post on March 23, '09? 3. About sperm & preeclampsia. "Is the connection between barrier methods and preeclampsia actually established? I have read studies stating the contrary - that barrier methods have no effect on preeclampsia rates." HURRAY! THIS REQUIRES FURTHER CONSIDERATION. More information: The immune maladaptation theory suggests that tolerance to paternal antigens, resulting from prolonged exposure to sperm, protects against the development of preeclampsia. Thus, barrier methods and being young may predispose women to this major disorder of pregnancy. Evidence exists on both sides of this theory. Here are two recent studies (one of each) that readers may find helpful in understanding this idea. Keep in mind that other factors than just sperm exposure may be affecting research findings. But, it does seem that under some conditions, barrier methods and amount of exposure to sperm can affect the pregnancy itself. Ness RB, Markovic N, Harger G, Day R. Barrier methods, length of preconception intercourse and preeclampsia, Journal: Hypertension in Pregnancy 23(3):227-235. 2005. Results did not support the immune maladaption theory. Yousefi Z, Jafarnezhad F, Nasrollai S, Esmaeeli H. Assessment of correlation between unprotected coitus and preeclampsia, Journal of Research in Medical Sciences 11(6):370-374. 2006. In a matched controls study, women with <4 months cohabitation or who used barrier methods had higher risks of developing preeclampsia than those with >4 months cohabitation. Oral contraception users had a lower preeclampsia rate than those who used no oral contraception. In a commentary article in OB/GYN News , July 1, 2002, the following note was made by Dr. Jon Einarsson: With insufficient exposure, pregnancy may induce an immune response and preeclampsia in some women with predisposing factors such as an endothelium that already is sensitive to injury due to age, insulin resistance, or preexisting hypertension. Is there a plain and simple truth about sperm exposure and pregnancy risks? Alas, no. But, know your circumstances. If you are young, protect yourself. Wear a condom. When you are ready to be a mom, you will be ready to figure out your risks. So, this, too follows the axiom:

Events in life are rarely plain and never simple.

bubblus_Pregnancy

dancingthrupregnancy — Mon, 11 May 2009 15:25:19 +0000

DTP aerobics 4

dancingthrupregnancy — Mon, 11 May 2009 16:17:46 +0000

Yale AD 4

dancingthrupregnancy — Mon, 11 May 2009 16:20:32 +0000

Pregnancy Pathway, Pregnancy

dancingthrupregnancy — Mon, 11 May 2009 16:38:14 +0000

Time for an entre: Pregnancy!! Up for discussion... [caption id="attachment_134" align="aligncenter" width="300" caption="Health Influences in Pregnancy"][/caption] Let's start at the beginning...in the first trimester you feel sick and tired, right? Three things: 1) your immune system is pro-inflammatory (causing nausea and fatigue), 2) your body is protecting your fetus from some toxins (if you eat something not so great for the fetus, you throw up), and 3) you have extreme swings in blood sugar levels so that after you eat, the level soars and you feel sick. Number 3 can be fixed with behavior, but you may have to wait out 1 & 2. To fix number 3 eat very small meals frequently (6 or 8 times a day) and be sure to eat protein, that is, eggs, meat, fish, fowl, cheese, nuts, rice & beans, soy, etc. with each small meal. This stabilizes blood sugar and prevents dramatic elevations that can cause nausea. In most healthy pregnancies, the immune system will rebound in the second trimester so that you feel good; it is protecting you again! But, those wicked toxins and infections are still out there in the environment, so the message is beware bad air (smog, smoking, industrial air pollution), highly processed foods (lunchmeats, things with names you can't pronounce), any drugs or meds not prescribed or okayed by your ob or midwife, alcohol, and dangerous bacteria, viruses and other microbes! Exercise wisely...no sky-diving or scuba diving! Eat healthy food and get enough sleep. De-stress through relaxation and meditative techniques. Don't take risks with your health, but do stay active and start to prepare for birth and bringing home a baby (or two?). Third trimester & the immune system goes on the fritz again - can't keep this baby in here forever; must expel! You may feel sick and tired again. BUT, keep your prenatal care appointments, keep moving, get good nutrition, rest and stay focused. Before you know it the real work begins, not to mention the 18 years of sleep deprivation. Getting from here... [caption id="attachment_138" align="alignleft" width="300" caption="Being Fully Present in Your Pregnancy..."][/caption]

...to here..

[caption id="attachment_139" align="alignright" width="300" caption="Being Fully Present as Mom."][/caption]

...is a journey like no other. The adaptations of your body to the demands of pregnancy are amazing. If you pay attention, you will learn more about the meaning of existence from this than from anything else.

BE HERE NOW!!

Sign up for this Blog (top toolbar, click blog info and subscribe)!! Learn from our more than 30 years of helping make healthy moms & healthy babies.

Visit our website: www.dancingthrupregnancy.com

bubblus_Pregnancy-Maternal_Immune_Response

dancingthrupregnancy — Fri, 15 May 2009 01:49:57 +0000

bubblus_Pregnancy-Maternal_Immune_Response

dancingthrupregnancy — Fri, 15 May 2009 01:51:20 +0000

bubblus_Pregnancy-Maternal_Immune_Response

dancingthrupregnancy — Fri, 15 May 2009 01:55:09 +0000

bubblus_Pregnancy-Maternal_Immune_Response

dancingthrupregnancy — Mon, 06 Jul 2009 15:24:26 +0000

Squating 2:08

dancingthrupregnancy — Mon, 06 Jul 2009 16:07:46 +0000

Your body and your baby are in process...get ready for the big transition!

Pregnancy Pathway, Pregnancy - Maternal Immunological Response

dancingthrupregnancy — Mon, 06 Jul 2009 16:09:31 +0000

Today: Maternal Immunological Response...or...the Mother/Fetus Dance! [caption id="attachment_155" align="aligncenter" width="300" caption="Maternal Immune Response During Pregnancy"][/caption] Back to work! Thank you for your forebearance while we wrote a chapter for a nursing textbook! During the course of pregnancy, the mother/fetus dance is ongoing. The maternal immune system and the trophoblast cells continue to influence each other even beyond the implantation. Because the mother's immune response modulates near the start of each trimester, the fetus is affected to some degree and mounts a response, as well. For a long time it was thought that maternal and fetal DNA material was not exchanged across the placental membrane, however recent findings indicate that there is some exchange of material. Thus, we all carry some portion of our mother's DNA and our mother carries some of ours. What is the impact of this chimeric effect? It depends on how well our DNA gets along! How does this affect the fetus in utero? The fetus may be affected by clotting issues. Depending on maternal health status s/he may be subject to a stronger or weaker immune system. How does this affect the mother? Women are more likely than men to develop autoimmune disorders (pregnancy playing a role here), and those who bear male offspring are more likely than those who only have girls to have these disorders. The maternal/fetal dance goes on.... [caption id="attachment_157" align="alignright" width="300" caption="Be Prepared for Birth!"][/caption]

Rant: Health Care Reform/Pregnancy

dancingthrupregnancy — Mon, 13 Jul 2009 16:32:10 +0000

Since Health Care Reform is a hot topic, let's look at it from the perspective of pregnancy and birth. What revisions would most benefit pregnant women, their offspring, families and communities? 1. Reward healthy behaviors. A system that provides reduced premiums for health care for women who exercise, eat well, do not smoke and are in a normal weight range is evidence-based. Yes! We could provide financial incentives for being healthy during pregnancy. Why? Healthy moms have healthy babies; healthy babies cost the payer less money. 2. Review best practices. Is a 40 or 50% cesarean rate the best practice? Accompanying the rise in cesarean births is growing information that babies born by cesarean are at increased risk for a number of immune disorders. But the business model of medicine rewards cesarean because it both pays the provider more and is defensive medical practice. Fetal monitoring to determine if a cesarean may be necessary, is wrong 3/4 of the time. In an effort to change this, guidelines are changing for the use of monitors during labor. What is the evidence that this change of practice is beneficial? Will it lead to more or less monitoring, which may itself be an intervention that can disrupt normal labor?

3. Change the business model for health care. When we make financial incentives for care providers, base them on best practice, not on enriching the middle man. Currently the payers (insurance companies) are middle men, making money (i.e., conducting business) by charging fees. They ration payments for services in order to pay their own salaries and overhead. They do not actually do anything productive. This is why single payer, government, and health care coop options have been proposed. They eliminate most of the cumbersome middle layer.

Why does insurance pay for cesareans? Well, they will do it once. After all, the care providers have to practice defensive medicine. But, once you have a cesarean, you become a risk for the insurance company (they know what the research says about cesareans and offspring health problems) and may be denied insurance. They can no longer afford you. Because care providers are paid fee for service and must practice defensive medicine, pregnancy and birth have become increasingly burdened with intervening procedures that do not necessarily promote a healthy pregnancy or birth process. How is this playing out? Increasingly, we see women giving birth in what they perceive as a more supportive and health-inducing setting: their own homes. Think of it this way: many women now believe that it is safer to stay home than go to a hospital to give birth. Unless health care becomes about best practices and healthy outcomes - not price, size, and getting paid for passing money back and forth - the U.S. will continue to have some of the worst maternal/infant outcomes in the developed world.

Back Pain - prevention in pregnancy and postpartum.

dancingthrupregnancy — Fri, 17 Jul 2009 01:45:45 +0000

Check out this video, DTP contributed content. Back care in pregnancy and postpartum. Yale Pregnancy and Postpartum Back Care Video.

Worthy Global Human Endeavors

dancingthrupregnancy — Tue, 21 Jul 2009 01:02:45 +0000

There are only two truly worthy global human endeavors: 1. Humane Birthing. Find out more from the White Ribbon Alliance for Safe Motherhood. 2. Space Exploration. Find out more from the Augustine Commission. Pass it on. If you are not yet convinced about the global need for humane care for pregnant and birthing women, google (or bing, or yahoo...) "fistula." If you want more first world information, compare medical birth with what's on YouTube; while these two approaches to birth are at odds in contemporary medicine, in a humane setting they are both necessary. As for space, let me paraphrase Craig Nelson's notion: In time, the Earth will perish. This is nothing you need to lose sleep over. It will be a long, long time before this happens. But, we need to start now to prepare. In time, the Earth will perish, and we will need to be somewhere else when that happens. These two things will reap all the rewards that need be reaped. The enabling of safe motherhood and our movement into space are the only things that ensure human survival.

bubblus_Pregnancy-Exposure_to_Toxins_and_Infections

dancingthrupregnancy — Mon, 10 Aug 2009 16:35:10 +0000

Notes on optomizing your pregnancy by understanding vulnerabilities to things that affect your immune system.

couplekitchen

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couplekitchen

dancingthrupregnancy — Mon, 10 Aug 2009 17:16:43 +0000

Pregnancy Pathway, Pregnancy – Exposure to Toxins and Infection

dancingthrupregnancy — Mon, 10 Aug 2009 17:45:01 +0000

Hot topic for today: Toxins and infections in pregnancy. [caption id="attachment_184" align="aligncenter" width="300" caption="Pregnancy Exposure to Toxins and Infections "][/caption] A mother-to-be needs to be aware of items that can have adverse effects on the health and development of her fetus, as well as her own health. Two of these factors are toxins and infections. 1. Toxins can be food, environmental factors, and medications, alcohol or drugs. Let's start with food. Interestingly, many plants have slight toxins in them that can have a small negative impact during early fetal development. One theory of nausea and vomiting in early pregnancy is that this helps the mother's body prevent these toxins from interfering with normal development. Pica - especially eating dirt that is largely clay - may be another manifestation of how the body strives to counter plant toxins, as clay can counteract some of the effects of these toxins. So, plant toxins can be one food source in early pregnancy. Another source is food additives (things you cannot pronounce, so read the ingredients!). We have no idea how many chemicals and hormones added to foods affect fetal development. [caption id="attachment_189" align="alignright" width="230" caption="NIH illustration of reading food label"][/caption] Risk-aversion involves avoiding items that are risky. If you are not sure, don't eat it. For up to date information, look at the FD A site on food safety or the NIH site on reading food labels. Environmental factors that may affect fetal development can include air pollution, household cleansers, mold and other items encountered anywhere one goes. Things we breathe can be particularly dangerous, so be sure to keep cleanser use to simple items such as vinegar, ammonia or chlorine bleach. Wearing a mask while cleaning is also a good idea. Medications, drugs or alcohol that might normally be considered safe for a non-pregnant person - something as simple as aspirin - can be dangerous as they affect blood clotting factors and threaten the placenta. Or, because they cross the placental barrier but cannot be metabolized by the immature fetal liver, they are toxic and induce damage to the fetus. 2. Infections are of concern, as well. It is possible that an active infection at the time of fertilization and implantation can contribute to dysfunction in pregnancy because it interferes with the normal immune responses of early pregnancy. Hypertension in pregnancy may be related to infection in the early days of pregnancy. Some infections - particulary sexually transmitted infections - are known to have detrimental effects on the baby's health. Preterm premature rupture of membranes (P-PROM) almost always reflects active infection. Taking Precautions: First, be sure to let your health care provider know about any illness or infection. Second, take care of yourself. Follow recommendations for frequent handwashing and carry sterile hand gel in your purse or backpack. Avoid places where hygiene might be compromised. Practice safe sex.

American College of Nurse Midwives updates

dancingthrupregnancy — Wed, 12 Aug 2009 00:18:37 +0000

Two updates on the ACNM website of interest: • the value of exercise in pregnancy • health care reform Check out the ACNM site!!

bubblus_Pregnancy-Behavior

dancingthrupregnancy — Thu, 13 Aug 2009 22:53:45 +0000

*DTP aerobics 3B

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DTP 3

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DTP_mover2

dancingthrupregnancy — Fri, 14 Aug 2009 00:27:46 +0000

Pregnancy Pathway, Pregnancy - Behavior, part 1: Exercise

dancingthrupregnancy — Fri, 14 Aug 2009 00:45:11 +0000

How lucky is this? Just a few days ago, yet another study was released and has been circulating on Medscape and other medical sites that indicates exercise is beneficial in pregnancy, whether the mother is a previous exerciser or not. Just in time for this entry! [caption id="attachment_198" align="aligncenter" width="300" caption="Behavior Affects Pregnancy Outcome"][/caption] Physical exertion (we call it "exercise" nowadays) is a normal state for healthy humans. Only in the last century has the desire to rest or the need to store extra calories as fat become more possible to achieve than our need to move about to survive. Pregnancy is a state in which both of these factors (resting and storing calories) are enhanced through organic changes in body chemistry, adaptations that favor fetal survival. The current sedentary lifestyle exaggerates these metabolic changes and results in syndromes that increase the risk for a number of metabolic, cardiovascular and immunological disorders of pregnancy. When confronted by the idea that it is counterintuitive to think exercise in pregnancy might be safe (let alone beneficial) I am dumbfounded. To me, it is counterintuitive to think that a sedentary lifestyle in pregnancy might be safe! [caption id="attachment_201" align="alignright" width="300" caption="Burning Calories in Pregnancy Improves Outcomes!"][/caption] What is the evidence that exercise in pregnancy is beneficial? Keep in mind that some studies have been executed more expertly than others. But, what is compelling is that numerous well-respected researchers have sought to test the hypothesis that exercise is not safe, but come away with results that indicate the opposite! Here are some of the major findings: • The placenta is larger and has more transport surface in exercisers than sedentary women • The fetuses of (aerobic) exercising mothers make beneficial cardiovascular adaptations • Women who do aerobic exercise are less likely to develop severe preeclampsia or gestational diabetes, and the long term health problems that accompany these disorders • Women who are aerobically fit recover from birth 10 times faster than sedentary women (as measured by time needed to metabolize free radicals produced in labor) • Women who exercise in pregnancy are more likely to be physically fit in midlife

• Babies of aerobically fit women are at reduced risk for prematurity and low birth weight

So, we have arrived at the take-home message: MOVE!! Pregnancy works best when you move and burn calories in a moderate to vigorous fashion. But, alternate this activity with rest and good nutrition, and be sure to stay well hydrated.

If you want more specifics and resources on this topic, try these:

Cowlin, AF. Women's Fitness Program Development.

Clapp, JF 3rd. Moving Through Your Pregnancy.

"Women and Exercise" in Varney's Midwifery.

And, the American College of Obstetricians and Gynecologists recommendations regarding exercise in pregnancy.

DTP_mover2

dancingthrupregnancy — Fri, 14 Aug 2009 00:58:18 +0000

DTP_mover1_pregnant

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DTP 1

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Squating 2:08

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Squating 2:08

dancingthrupregnancy — Wed, 19 Aug 2009 19:25:10 +0000

Pregnancy Pathway, Pregnancy - Behavior, part 1: Exercise continued!

dancingthrupregnancy — Wed, 19 Aug 2009 20:08:49 +0000

MORE?!! You didn't think that was it? Only a few comments on evidence as to WHY moving around, burning calories, being strong and learning to relax while pregnant is beneficial? No, of course not. You know there is more to it, like WHAT movement is safe and effective during pregnancy? So, what is safe? Well, first, unless you have a very few conditions that your health care provider considers unsafe, every woman - fit, currently sedentary, young or a little older - can exercise safely in pregnancy. How much of what kind depends on your fitness level and exercise history. Get medical screening first. [caption id="attachment_220" align="alignleft" width="205" caption="If you are fit, you can do vigorous exercise"][/caption] If you are fit, you just need to learn how to modify some movements to accommodate your biomechanics. As your body changes, stress on the joints and tissues means a little less jumping or ballistic motion will be more comfortable and safer. If you are fit, you can continue with vigorous exercise and it will be of benefit to you and your baby. If you are not so fit or are sedentary, find a certified pre/postnatal instructor and join a group where you will have fun, get some guidance and be monitored for safety. How do you find such a person? Try our Find A Class or Trainer page. What is effective? Don't spend your time on things that may be nice to do but don't help you focus and prepare for birth, relieve discomforts or have the stamina for birth and parenting. There is substantial scientific evidence and information from large surveys that these things are helpful. Cardiovascular or aerobic activity is the most important activity you can do. Already fit? Keep working out; join a class if you want support or new friends. If you are sedentary or somewhat active, you can improve your fitness by doing at least 20 - 30 minutes of aerobic activity 3 times a week. Work at a moderate pace - somewhat hard to hard - so that you can talk, but not sing an aria! If you are more than 26 weeks and have not been doing cardio, you can walk at a comfortable pace. Aerobics is key because it gives you endurance to tolerate labor and promotes recovery. Strength and flexibility exercises that do not hurt and are done correctly are also safe. There are some special pregnancy exercises that actually help you prepare for birth. Essential exercises that aid your comfort, alignment and birth preparation include: • Kegels (squeezing and relaxing pelvic floor muscles) - squeezing strengthens them and thus supports the contents of the abdomen, and learning to release these muscles is necessary for pushing and birth. • Abdominal hiss/compress and C-Curve® - contracting the transverse abdominal muscles reduces low back discomfort and strengthens the muscle used to push and later to recover abdominal integrity after birth. [caption id="attachment_223" align="aligncenter" width="300" caption="Squatting"][/caption] • Squatting - getting into this position strengthens the entire leg in a deeply flexed position; start seated and use arms for support, stability and safety. Leg strength improves mobility and comfort in pregnancy and postpartum; plus, deep flexion is a component of pushing in almost all positions. • Strengthening for biomechanical safety - strengthening some parts of the body helps prevent injury to bone surfaces, nerves and blood vessels within joints re-aligned in pregnancy. This can be done using resistance repetitions (weights, bands, calisthentics or pilates) or isometrics (yoga or ballet). A responsible class will focus on upper back (rowing), push-ups, abdominals, gluteals, hamstrings, and muscles of the lower leg. • Stretching of areas that tend to get tight - relieving some discomforts through flexibility helps you maintain a full range of motion. Static stretches, used in combination with strength exercises or following aerobics, is most effective. Stretching prior to exercise tends to produce more injuries than not stretching. Areas needing stretching include the chest, low back, hamstrings and hip flexors (psoas). Mind/Body skills are very important. There are two activities that exercisers constantly tell us are a big help in pregnancy, birth and parenting. • Centering employs a balanced or neutral posture, deep breathing and mindfulness to help you work in a relaxed way. Athletes and dancers call this "the zone." Starting your workout in association with your body establishes economy of motion, something very useful in birth and parenting, and reduces risk of injury. • Relaxation is another key activity; it relieves stress, promotes labor in the early stages and helps you enter the zone!

Remember: Birth is a Motor Skill™

strawberries-01-01

dancingthrupregnancy — Fri, 28 Aug 2009 15:28:14 +0000

Strawberries, a great food for pregnant women!

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dancingthrupregnancy — Fri, 28 Aug 2009 15:34:46 +0000

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Pregnancy Pathway, Pregnancy - Behavior, part 2: Nutrition

dancingthrupregnancy — Fri, 28 Aug 2009 19:49:49 +0000

Let us discuss food! Yeah, food! [caption id="attachment_235" align="alignright" width="120" caption="Fresh fruit = vitamins & minerals!!"][/caption] Question: How many extra calories do you need in each trimester to offset the metabolic cost of pregnancy? Answer: First trimester - 0; Second trimester - 300; Third trimester - 500 (source: Institute of Medicine). Keep in mind that you may also need calories for any fitness program you are doing. If you are continuing a program, the only change is due to the pregnancy. If you begin or increase your activity, you need to take that into account. One yoga class = 100 - 150 calories. One aerobics class = 200-400 calories. Walk one mile = 100 calories. [caption id="attachment_236" align="alignright" width="160" caption="1 slice whole grain bread = 50-100 calories"][/caption] Be sure you read food labels so that you can balance your food intake and your calorie output. A small woman (under 5'3" & 130 lbs.) probably needs about 1200 calories per day as a base. A medium sized woman needs about 1400, and a large woman (over 5'9" & 160 lbs.) probably needs 1600 to 1800 calories. Add your activity and pregnancy needs to your base amount. Question: What foods are necessary for a healthy pregnancy? Answer, part A: PROTEIN. Lean proteins like turkey and those with omega 3 fats like ocean fish and eggs....yes! EGGS! [caption id="attachment_238" align="alignleft" width="150" caption="Turkey is a good protein"][/caption] [caption id="attachment_239" align="alignright" width="150" caption="Ocean fish 1 or 2 times/wk = good protein & omega 3 fat"][/caption] [caption id="attachment_240" align="alignright" width="120" caption="Eggs are a perfect pregnancy food!"][/caption] 70-90 grams of protein are necessary each day, along with adequate water. These are needed to make an extra 40% blood volume required to support the placenta. Answer, part B: WATER. Two (2) quarts of water...more if you are very active...are needed to make extra blood and to prevent dehydration. Question: What else? [caption id="attachment_241" align="alignleft" width="120" caption="Fresh vegetables also provide fiber"][/caption] Answer: CARBS. Fresh, colorful fruits & veggies provide necessary vitamins and minerals, as well as fiber. Eat 5 servings a day from all the colors: yellow, orange, red, purple and green, and you will get live vitamins all day long that help your baby develop properly! Fruits, vegetables and whole grains are low glycemic index carbohydrates - the good ones! [caption id="attachment_242" align="alignright" width="93" caption="Dairy provides calcium"][/caption] Question: Do I need dairy products and red meat? Can I get the needed minerals in other ways? Answer: Calcium is needed in adequate amounts for bones and teeth. It is most easily obtained by drinking milk or eating cheese, yogurt or cottage cheese. Soy, dark green leafy vegetables and calcium fortified juice are alternatives. Iron is necessary for red blood cells to take up oxygen. It is found in high amounts in beef, and lesser amounts in raisins, spinach, and prune juice. Prenatal vitamins are your insurance against deficiencies of these essential minerals. Question: Anything else that's essential? Answer: Yes! Healthy FAT!! [caption id="attachment_251" align="alignleft" width="128" caption="Avocado is an excellent source of omega 6 fat"][/caption] In addition to omega 3 fats found in fish, walnuts and flax seeds, you need also need omega 6 fats, which are found in avocados, olive oil and other vegetable oils. Healthy fats help balance cardiovascular constriction and dilation, reducing the risk for hypertension. Last Question: What is a healthy weight gain? Answer: In 2009, the National Academy of Sciences revised its recommendations. It now bases desirable weight gain on pre-pregnancy BMI (Body Mass Index...google this!). BMI less than 18.5 (low) - 28 to 40 lbs.; BMI between 18.5-24.9 (normal) - 25 to 35 lbs.; BMI 25.0 to 29.9 (high) - 15 to 25 lbs.; obese women (BMI over 30.0) - 11 to 20 lbs.

Coming Next: Avoiding Risks.

avocado

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Pregnancy Pathway, Pregnancy - Behavior: Avoiding Risks

dancingthrupregnancy — Sun, 30 Aug 2009 01:25:24 +0000

Sometimes it seems like pregnancy is a time of restrictions. Avoiding risks can be one thing that makes it seem that way. But, bear with us here in an interesting trip through danger and finding you find ways of enhancing your pregnancy!

Risk Factor #1:

Lack of prenatal care. More than anything else, be sure you have care. Having someone monitor your health and that of your baby during pregnancy is vital to a good outcome.

[caption id="attachment_260" align="alignleft" width="91" caption="Exercise! Avoiding it is a risk factor for diabetes and preeclampsia."][/caption]

Risk Factor #2:

Not exercising. Sedentary behavior increases the risk for metabolic, cardiovascular and immune disorders.

I know, I know, you don't have time to exercise. Well, pay now or pay later, as they say. Make time to go to a class (make sure it includes 20 -30 minutes of aerobics) a couple times a week. A class will also provide social support, another factor that enhances your pregnancy. Take a walk at lunch time. Practice relaxation techniques.

Risk Factor #3:

Breathing dangerous fumes. Yes, this includes smoking and second-hand smoke. But, it also means avoiding environments where there is a lot smog (near highways), living with mold or dust, and fancy cleansers that may have dangerous chemicals in them. Stick with vinegar, ammonia or bleach as cleansers.

[caption id="attachment_261" align="alignright" width="150" caption="Smog can endanger your fetus!"][/caption]

We are learning that combustion exhaust from cars and trucks can negatively affect birth weight and prematurity. If you live or work near a highway or in an area where smog is prevalent, what are your options? Can you transfer or move? Can you wear a mask? Talk to your care provider and figure out the best protection for you and your fetus.

Risk Factor #4:

Poor Nutrition. Yup, just go back one entry and find out how food affects pregnancy. If you don't eat enough protein and drink enough water, you don't make sufficient blood volume to nourish your placenta and thus your fetus.

[caption id="attachment_263" align="alignleft" width="62" caption="Read labels!"][/caption]

Eat whole foods and learn to read labels when you buy processed foods. What is a "processed" food? Anything with more than one ingredient!

Some processing (ex: homemade soup) takes little nutrition away, but some processing (ex: potato chips) takes everything good away and replaces it with unsafe substances. Look for low sodium, low sugar, high vitamin and mineral content items with no saturated or trans fats.

Read the ingredients; if you don't know what the words mean, maybe you want to pass it up.

Risk Factor #5:

Alcohol and Drugs. Common items can be as dangerous as street drugs, which

[caption id="attachment_264" align="alignleft" width="120" caption="There is plenty of time in life for a glass of wine...later."][/caption] [caption id="attachment_265" align="alignright" width="120" caption="No. No. No. Only meds from your prenatal care provider are okay."][/caption] [caption id="attachment_266" align="aligncenter" width="150" caption="Caffeine? Only one cup & only if you must."][/caption]

can severely compromise you baby's future. If you have a drug or alcohol habit, get help.

Risk Factor #6:

Genetics. You can have genetic predispositions for many pregnancy issues. However, that does not necessarily mean you will develop a given disorder. For example, nutrition and exercise greatly reduce the risk and severity of metabolic issues. Some genetic issues are unavoidable however, and your care provider will alert you to these, if they are relevant.

Risk Factor #7:

Social issues - isolation, lack of support, abuse, poverty. All of these factors can have negative effects.

If isolation is a simple matter of needing to meet other moms-to-be, join an exercise program. That way, you get both support and exercise; just be sure it includes aerobics, along with centering, relaxation and appropriate strength.

If your situation is more dire, seek the help of a care provider or social worker at your local hospital or clinic. Safety and support are critical for you at this time. Get the help you need. There are people who care. And, if you know of someone who needs help, help them.

If you have other risk factors to offer, please post them in the comments. Thanks!

What's next? BIRTH!!

Twins

dancingthrupregnancy — Mon, 31 Aug 2009 14:35:28 +0000

Twins & Triplets - Exercise & Nutrition Tips

dancingthrupregnancy — Mon, 31 Aug 2009 14:58:42 +0000

A detour: We received a question about nutrition and exercise for multiples. So, here is some information for those with twins and triplets. Add a comment if you have a question or experience to share on this topic! Next comes birth, we promise!! [caption id="attachment_279" align="alignleft" width="68" caption="If one is a girl and one is a boy, they're fraternal!"][/caption] Nutrition for Multiples: The primary thing we tell people with twins or more is that the protein needs rise about 30 grams/baby/day above the 70 - 90 grams/day needed for a singleton. Water intake also needs to rise. Avoid thirst and as much as possible, drink until urine runs clear rather than yellow (as best as you can). Multiples is considered a risk factor, and for each risk factor (multiples, underweight, teenage mom, inter-pregnancy period less than a year) an additional 200 calories is often recommended, with 400 extra calories the upper limit. Exercise with Multiples: A critical factor in successful implantation and growth of the placenta appears to be aerobic fitness in the six months prior to and the first half of pregnancy. Once biomechanics become difficult in mid-pregnancy, women with multiples can continue activity safely as long as monitoring show the babies are growing appropriately. A belly support can be extremely helpful when exercising. Contraindications for exercise include the discovery that one fetus is growing at a significantly slower rate than the other(s), that both/all are too small, that the placenta(s) is/are malfunctioning, or some other condition occurs, such as an incompetent cervix or placenta previa, that would be a factor in any case. Absolute size difference does not necessarily mean that one baby is growing more slowly, as some fetuses may be a couple weeks younger than their uterus-mate(s) if the mother ovulated twice in the fertility cycle. Or, s/he might be smaller if genetically destined to be a smaller infant at birth. Thus, growth rate is the measurable factor that helps determine if a fetus is at risk of not receiving adequate energy. This can happen when there are two placentas and one placenta is working more poorly than the other, or for some reason there is a flaw in the umbilical cord of an identical. The competition for energy places a slower growing baby at risk. Protecting Mom and Baby: The placenta is designed to nourish the baby and will do so at a cost to the mother first if there is inadequate nutrition. Thus, activity to the level the mother can tolerate and following nutritional guidelines above - in the absence of medical complications - produces healthy offspring. Multiples will garner all the same benefits a singleton does. Note about images: we strive to use images we own or that are advertised as free on the internet. We want to thank google, bing and yahoo for making free images available.

Pregnancy_Pathway

dancingthrupregnancy — Fri, 04 Sep 2009 18:02:52 +0000

Pregnancy Pathway - Review and Labor begins!

dancingthrupregnancy — Fri, 04 Sep 2009 18:17:19 +0000

Just to let readers know where we are on the pregnancy pathway, here is the large graphic. We have just finished Pregnancy and are getting ready for Birth. Labor is beginning...are you timing those contractions?!! If you have want to review any of the content prior to Birth, you can scroll down and find an entry for each bubble. Or, use the Search Topics tool on the right side bar for a faster find. [caption id="attachment_285" align="alignleft" width="468" caption="So far, the blog has covered through Pregnancy; next Birth (purple)"][/caption]

bubblus_Pregnancy_Pathway,_Birth

dancingthrupregnancy — Mon, 21 Sep 2009 16:25:57 +0000

Pregnancy Pathway, Birth

dancingthrupregnancy — Mon, 21 Sep 2009 16:53:51 +0000

There is no birth of consciousness without pain.

[caption id="attachment_290" align="aligncenter" width="300" caption="Birth is a life process with two major components"][/caption]

Okay, be here now: This is about a really major experience...bringing human consciousness into the world...opening a door to a room of love in your heart that you can only know by giving birth to this person...changing your identity forever.

Getting your mind around the image: If you have not taken the time yet to get your mind around this, take a moment. Breathe in deeply. Gently blow the air out. Repeat. Repeat. Let go of any resistance. Slow your heart. Slow your mind. Consider: Your body has the power to create a person. Your body has the power to expel this person when the rent is up.

Your brain, glands and organs are having a conversation with the baby's brains, glands and organs. At some point, this discussion reaches a place where it is time to end this arrangement of two people sharing one body. It is true that occasionally the passenger doesn't want to leave, but that is rare. And, we have a remedy for that. Let's just focus now on the what happens when it's time to go.

Labor starts how? Well, it depends. Sometimes contractions start in fits and spurts and take a while to get organized. Sometimes they start strongly from the get go, and for others the process of getting rolling can take a few days. Sometimes it starts early, and sometimes has to be helped to start. Once in a while, the water breaks and labor starts...or not. So, the first lesson of having a child come to live with you is that you need to be flexible in your expectations.

In the next two posts, we'll cover Labor and then the Birth Mode. Each of these processes is unique. They involve different energy systems. They require different mind-sets from the mother and her support team. The outcomes are different. Going through the center of these processes helps you deal with them, helps you recover from their strenuous nature and helps you move on to being a parent.

Remember: Breathe in deeply. Gently blow the air out. Repeat. Repeat. Let go of any resistance. Slow your heart. Slow your mind. Consider: Your body has the power to create a person. Your body has the power to expel this person when the rent is up.

bubblus_Pregnancy-Labor

dancingthrupregnancy — Sat, 10 Oct 2009 00:26:23 +0000

Pregnancy Pathway, Birth - Labor

dancingthrupregnancy — Sat, 10 Oct 2009 01:12:46 +0000

The First Stage of Childbirth is the long, hard labor. It is the slow process that produces dilation, or opening, of the cervix - the "neck" or outlet at the bottom of the uterus. Once the baby's head can fit through the open cervix, it is time for the Second Stage, but that is another topic for another post. [caption id="attachment_297" align="aligncenter" width="300" caption="Labor is generally a long, slow process...there is no "enter" button for dilation!"][/caption] Before the baby can leave the mother's body, s/he must leave the uterus. The opening of the cervix to let the baby out of the uterus generally takes up the most time. For a first time mom it can be 10 or 12 hours...or, yes, a couple of days. Of course, for some moms, this time is difficult and for others it only becomes difficult in the last few hours. But, you know all this, right? What you want to know is: Why do I have to go through this? And, if I must, how can I make it the least painful? Why labor is important. Let's go to another question: How important would your offspring be if it was no big deal to drop one out? If you were walking along the sidewalk and you could simply drop a newborn on the pavement, would you even stop to pick it up if you could do it again in a few days, when, of course, it will be much more convenient? Frankly, pregnancy and labor remind us to pay attention. A newborn cannot survive on its own for at least two years. If we don't pay attention, it will die. Okay, now that labor has your attention, what else does it do that is beneficial? It stimulates the baby's stress response and teaches the newborn to be alert during situations of duress. Each contraction is pulling the cervix, helping it slowly open. If you are upright, each contraction is also alerting the baby to the influence of gravity. Why is labor painful? So, you need to go through this because it is the bridge from pregnancy to parenthood. Why does it have to be painful? The first thing to keep in mind about pain is that pain is a combination of sensations and emotion, mainly fear. Fear makes you tense; tension reduces blood flow. Reduced blood flow to the uterus makes the contractions less effective. In addition, cortisol is released, making sensations stronger and evoking greater fear. Fear is the emotion of fight or flight. Interestingly, the opposite response, the relaxation response, is very effective in promoting labor. So, relax. Breathe deeply and slowly, focus, move through the center of your experience. You don't have to be in fear if you know what is happening and if you are physically fit and prepared. Both childbirth education and physical fitness teach your body to work with discomfort. By including them in your preparation, you give yourself a tremendous advantage. Does this mean you will never feel like you want to stop in the middle of labor? No, but it does mean you can do it. It is finite. The notion that the baby will not do well is also tied to your physical fitness...babies of fit mothers less often experience fetal distress. Your care providers will let you know if there is some factor beyond your control that requires medical intervention. Birth is an empowering event. But, before the baby can be born, it must escape the uterus. It is a classic conflict and the mother's body is the venue. Give yourself over; go with it. Only women can do this.