Eating to Conceive
Almost every woman knows that it is important to eat well while you are pregnant. The benefit it provides you and your baby is invaluable. But, do you also know how important it is to eat well even before you get pregnant? If you are actively trying to get pregnant you have to make sure your body is prepared to accept the challenge. The first thing you should do before even beginning to try is to talk to your doctor to see how you measure up health wise. Does he think you need to lose a few pounds before getting pregnant or does he feel you need to gain a few? Your doctor may recommend that you change your eating habits and start exercising.
As soon as you decide you want a baby, you should begin to get in the habit of eating healthier. Slowly begin to cut out caffeine. If you smoke, now is a good time to quit rather than waiting until you have that positive test. Smoking can decrease your fertility and increase your risk of a miscarriage if you are still smoking when you are pregnant.
Another thing you can do is to start taking prenatals or at least a multivitamin supplement that contains at least 400 micrograms of folic acid. You can also begin to add food into your diet that is rich in folic acid such as spinach and other green vegetables, peanuts, and orange juice. You can also start by taking a prenatal vitamin also. These vitamins contain iron, folic acid, and calcium along with vitamin C, D, B and vitamins B6 and B12 also.
Reevaluated your diet. Start to eat foods that have plenty of vitamins, minerals and fiber. Lay off the fat and excess sugar. You want to eat foods that have a high nutrient density. Eat at least five portions a day of fruits and vegetables along with protein and iron rich foods like dried fruit, and green vegetables. Try to steer clear of raw fish like sushi, and steer clear of undercook shellfish, meat or chicken. You also want to try to avoid fish that has high mercury content like swordfish, shark, or king mackerel. Cut out any food that has unpasteurized milk in it including cheeses such as brie, camembert, and some Mexican cheese. Also cut out foods that have raw egg in it including homemade cookie dough.
Make sure you up your water intake. Water should always be your first beverage choice before, after and during your pregnancy. Water helps to flush your system of toxins. Once you've gotten your eight glasses in, you can drink fruit and vegetable juices also.
Perhaps the most important thing you can do before you get pregnant is to cut out all alcohol. The American College of Obstetricians and gynecologists have stated that women who drink might have a harder time getting pregnant than women who do not drink. Another reason why you should give up alcohol is that most birth defects that are caused by alcohol exposure usually occur in the first few weeks of pregnancy, usually before you even know you are pregnant.
Getting your body prepared for pregnancy is one of the best decisions you could make. Your body will be more prepared for the challenge of growing a baby and the experience will be a little easier on your body.
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Eating to Beat Pregnancy Fatigue
Ask any pregnant woman who is in her first or third trimester how they are feeling and the answer will almost always be "tired". One of the first clues that many women have that they may be expecting a visit from the stork is the fact that they find themselves droopy eyed in the middle of the day for no reason.
You may find that doing a simply task as walking around the block leaves your desperate for an afternoon nap. The energy you use to have is now faced with the challenge of growing a baby and your body is hard at work. You are also producing more blood, using more water and nutrients and have a higher heart rate and metabolism when you are pregnant. While the best defensive against the tiredness you will face is to get more sleep. There are also some healthy foods choices you can make that will help you get through your day if you do not have the opportunities to take naps.
First, adjust the size of your meals. Anyone who eats a large meal is going to feel tired afterwards regardless of if they are pregnant or not. Being pregnant is going to make the effect of a big meal that much worse. Most of your energy is going to be used towards digesting the meal so of course you will feel sluggish and drained. Eat smaller meals and eat more often. Eating six small meals a day will help you combat fatigue.
Eating a good breakfast is the best way to start your day. You are refueling your body after a long foodless night with a good breakfast. A good breakfast is not a cup of coffee and a piece of toast. You want to stick to complex carbs and protein. Whole grain cereal and a banana for example. These foods will stay with you and keep your blood sugar and energy level up for quiet a while.
Do not skip lunch. There are many people who skip lunch thinking they will make up for it by having a big dinner. This is bad when you are not pregnant but it's even worse when you are pregnant. You need that midday meal to help refuel your body. As with your breakfast, you should keep it filled with whole grains and protein. Have a whole grain pita and stuff it with chicken salad and add a side of grapes or an apple.
Plan to eat most of your calories during the day. A pregnant woman needs an extra 300 calories a day throughout their second and third trimester. The first trimester those are not needed yet. You should eat these extra calories through out the day in the form of healthy snacks such as nuts, cheese, veggies and dip. Do not save your biggest meal until the end of the day. Your body needs these calories to help you get through your day. Steer clear of the quick sugar fixes like candy and soda. In the end these will only make you more tired.
Lastly, make sure you are getting enough iron. Eat iron fortified food such as spinach and lean red meat to keep your energy up. There are times when extreme fatigue could be the symptom of an iron deficiency and you might need an iron supplement also.
Besides eating well, make sure you get plenty of rest even if this means pushing your bedtime up and giving up those late night TV talk shows. As any parents of newborns will tell you, get your rest while you still can.
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Breast Feeding Complications
Sore nipples
A lot of mothers complain about tender nipples that make breast feeding painful and frustrating. There is good news though, as most mothers don't suffer that long. The nipples will toughen up quickly and render breast feeding virtually painless.
Improperly positioned babies or babies that suck really hard can make the breasts extremely sore. Below, are some ways to ease your discomfort:
1. Make sure your baby is in the correct position, since a baby that isn't positioned correctly is the number one cause of sore nipples.
2. Once you have finished feeding, expose your breasts to the air and try to protect them from clothing and other irritations.
3. After breast feeding, apply some ultra purified, medical grade lanolin, making sure to avoid petroleum jelly and other products with oil.
4. Make sure to wash your nipples with water and not with soap.
5. Many women find teabags ran under cold water to provide some relief when placed on the nipples.
6. Make sure you vary your position each time with feeding to ensure that a different area of the nipple is being compressed each time.
Clogged milk ducts
Clogged milk ducts can be identified as small, red tender lumps on the tissue of the breast. Clogged ducts can cause the milk to back up and lead to infection. The best way to unclog these ducts is to ensure that you've emptied as completely as possible. You should offer the clogged breast first at feeding time, then let your baby empty it as much as possible.
If milk remains after the feeding, the remaining amount should be removed by hand or with a pump. You should also keep pressure off the duct by making sure your bra is not too tight.
Breast infection
Also known as mastititis, breast infection is normally due to empty breasts completely out of milk, germs gaining entrance to the milk ducts through cracks or fissures in the nipple, and decreased immunity in the mother due to stress or inadequate nutrition.
The symptoms of breast infection include severe pain or soreness, hardness of the breast, redness of the breast, heat coming from the area, swelling, or even chills.
The treatment of breast infection includes bed rest, antibiotics, pain relievers, increased fluid intake, and applying heat. Many women will stop breast feeding during an infection, although it's actually the wrong thing to do. By emptying the breasts, you'll actually help to prevent clogged milk ducts.
If the pain is so bad you can't feed, try using a pump while laying in a tub of warm water with your breasts floating comfortably in the water. You should
also make sure that the pump isn't electric if you plan to use it in the bath tub.
You should always make sure that breast infections are treated promptly and completely or you may risk the chance of abscess. An abscess is very painful, involving throbbing and swelling. You'll also experience swelling, tenderness, and heat in the area of the abscess. If the infection progresses this far, your doctor may prescribe medicine and even surgery.
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Engorged Breasts
Within the first two to three days after you have given birth, you may discover that your breasts feel swollen, tender, throbbing, lumpy, and overly full. Sometimes, the swelling will extend all the way to your armpit, and you may run a low fever as well.
The causes
Within 72 hours of giving birth, an abundance of milk will come in or become available to your baby. As this happens, more blood will flow to your breasts and some of the surrounding tissue will swell. The result is full, swollen, engorged breasts.
Not every postpartum mom experienced true engorgement. Some women breasts become only slightly full, while others find their breasts have become amazingly hard. Some women will hardly notice the pain, as they are involved in other things during the first few days.
Treating it
Keep in mind, engorgement is a positive sign that you are producing milk to feed to your baby. Until you produce the right amount:
1. Wear a supportive nursing bra, even at night - making sure it isn't too tight.
2. Breast feed often, every 2 - 3 hours if you can. Try to get the first side of your breasts as soft as possible. If your baby seems satisfied with just one breast, you can offer the other at the next feeding.
3. Avoid letting your baby latch on and suck when the areola is very firm. To reduce the possibility of nipple damage, you can use a pump until your areola softens up.
4. Avoid pumping milk except when you need to soften the areola or when your baby is unable to latch on. Excessive pumping can lead to the over production of milk and prolonged engorgement.
5. To help soothe the pain and relieve swelling, apply cold packs to your breasts for a short amount of time after you nurse. Crushed ice in a plastic bag will also work.
6. Look ahead. You'll get past this engorgement in no time and soon be able to enjoy your breast feeding relationship with your new baby.
Engorgement will pass very quickly. You can expect it to diminish within 24 - 48 hours, as nursing your baby will only help the problem. If you aren't breast feeding, it will normally get worse before it gets better. Once the engorgement has passed, your breasts will be softer and still full of milk.
During this time, you can and should continue to nurse. Unrelieved engorgement can cause a drop in your production of milk, so it's important to breast feed right from the start. Keep an eye for signs of hunger and feed him when he needs to be fed.
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Avoiding Foods While Breast Feeding
Many women find that they can eat whatever they may like during breast feeding. Even though it's true that some stongly favored foods can change the taste of your milk, many babies seem to enjoy the varieties of breast milk flavors. Occasionally, your baby may get cranky at the breast after you eat certain foods. If you notice this happening, simply avoid that particular food.
The most common offenders duing breast feeding include chocolate, spices, citrus fruits, garlic, chili, lime, gassy vegetables, and fruits with laxative type effects, such as prunes and cherries.
You can have a cup or two of coffee a day, although too much caffeine can interfere with your baby's sleep and even make him or her cranky. Keep in mind, caffeine is found in many soda's, tea, and even over the counter type medicine as well.
It's okay to have an alcoholic beverage every now and the, although having more than one drink can increase your blood alcohol level, putting the alcohol into your breast milk.
If you are planning to have more than one drink at a time, it's best to wait two hours or more per drink before you resume any type of nursing or breast feeding. There is no need to pump and dump unless your breasts are full and its time to feed your baby. While breast feeding, any type of heavy drinking should be avoided.
Before you actually omit any foods from your diet, you should talk to your doctor. If you avoid certain foods and it causes a nutritional imbalance, you may need to see a nutritionist for advice on taking other foods or getting nutritional supplements.
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Breast Compression
The sole purpose of breast compression is to continue the flow of milk to the baby once the baby no longer drinks on his own. Compression will also stimulate a let down reflex and often causes a natural let down reflex to occur. This technique may also be useful for the following:
1. Poor weight gain in the baby.
2. Colic in the breast fed baby.
3. Frequent feedings or long feedings.
4. Sore nipples for the mother.
5. Recurrent blocked ducts
6. Feeding the baby who falls asleep quick.
If everything is going well, breast compression may not be necessary. When all is well, the mother should allow the baby to finish feeding on the first side, then if the baby wants more - offer the other side.
How to use breast compression
- Hold the baby with one arm.
- Hold the breast with the other arm, thumb on one side of your breast, your finger on the other far back from the nipple
- Keep an eye out for the baby's drinking, although there is no need to be obsessive about catching every suck. The baby will get more milk when drinking with an open pause type of suck.
- When the baby is nibbling or no longer drinking, compress the breast, not so hard that it hurts though. With the breast compression, the baby should begin drinking again.
- Keep up the pressure until the baby no longer drinks with the compression, then release the pressure. If the baby doesn't stop sucking with the release of compression, wait a bit before compressing again.
- The reason for releasing pressure is to allow your hand to rest, and allow the milk to begin flowing to the baby again. If the baby stops sucking when you release the pressure, he'll start again once he tastes milk.
- When the baby starts to suck again, he may drink. If not, simply compress again.
- Continue feeding on the first side until the baby no longer drinks with compression. You should allow him time to stay on that side until he starts drinking again, on his own.
- If the baby is no longer drinking, allow to come off the breast or take him off.
- If the baby still wants more, offer the other side and repeat the process as above.
- Unless you have sore nipples, you may want to switch sides like this several times.
- Always work to improve the baby's latch.
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Building You Child’s Self Esteem
It's often been said that children learn what they live. So if you're looking for a place to start helping your child build positive self esteem and self value, then you should show them your positive sense of self and strong self esteem. Be positive when you speak about yourself and highlight your strengths. This will teach your child that it's okay to be proud of their talents, skills and abilities.
Your child also benefits greatly from honest and positive praise. Find something about them to praise each day. You could even give your child a task you know they can complete and then praise them for a job well done after they're finished. Show your child that positive acts merit positive praise.
When your child's feeling sad, angry or depressed, communicate openly, honestly and patiently with them. Listen to them without judging or criticizing. They may not fully understand why they feel the way they do, so the opportunity to communicate with you about it may be what's needed to help them sort through a difficult situation. Suggest positive behaviors and options as solutions, and make sure to leave that door of communication open so they know the next time they feel badly, they can come to you for help and know that you won't judge or punish them for how they're feeling.
Teach your child the importance of setting goals and developing a plan to meet that goal and complete that task. Small projects are the best to start off with in the beginning. Ensure that it's an appropriate task for your child, and not too complex. Don't only give praise at the end of the project, but praise their accomplishments during the project as well.
Most importantly, tell your child "I love you" each and every day - many times throughout the day, in fact. When they've behaved badly, remind yourself that it's not them you don't like, only their behavior. Tuck short, sweet notes in their lunchboxes or coat pockets, or even send them a card in the mail. Soon, they'll learn to say "I love you" just as easily and honestly in return.
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