In general, most women are well-nourished. If they have a well-balanced, whole-foods diet, they don’t really need much in the way of supplements.  Prenatal vitamins are designed to ensure that moms don’t get deficient as their baby takes what it needs from your body as it grows. But some brands can cause an upset stomach or require that you take five a day. Try your store brand as it won’t be too expensive. If you are forgetful about taking pills, buy those that only require you to take one a day.

Folic acid is a great idea, since it can be hard to get by diet alone if you aren’t consistently eating 5 servings of fruits and veggies daily, especially your dark green veggies like broccoli, kale, spinach and collard greens. Plus, if you have morning sickness, veggies are sometimes not top on the list for appetizing foods. Folic acid is water-soluble, so if you are eating enriched cereals, be sure to drink the milk! Plus, you’ll be getting your daily calcium that way. 400-800 micrograms of folic acid daily is recommended for your childbearing years, and more if your family has a history of Spina Bifida—this is to prevent birth defects and help in neurological development in your baby. It helps you keep your bodily functions going as well!

We also recommend at least 300mg of DHA, which is an omega fatty acid. This is included in some prenatal vitamins; if not, purchase it as a separate supplement. One good brand is Nordic Naturals. Made from anchovies and sardines, it has a nice lemon flavor. If you are a vegetarian, there is a form made from algae. Fish oil is not only essential for neurological and eye development, it’s also been shown to reduce risk of cardiovascular diseases and depression!

The liquid supplement Floradix is an easy-to-absorb iron and B-vitamin complex. You can try a sample at all Austin Area Birthing Center locations.Another liquid supplement called Bliss features folic acid, B6, and ginger, which may help with nausea.

Since it is stored in your body, vitamin A intake should be limited to prevent toxic levels. In fact, it is safest to eat carrots and orange squash, and sweet potatoes to get your vitamin A. Most prenatal supplements have lower doses such as 500 units or less. Vitamin D is also necessary for absorption of calcium. 400-4000 units is recommended depending on how much sun exposure you are getting.  If you are wearing sunblock or have dark skin it is best to go on the higher end of the range. This is best absorbed in D3.  Check labels and ask your own midwife if you’re unsure about Vitamin D dosages. Daily requirements are about 1000-1500 mg daily. Try to keep track of what you are getting from your food labels so you don’t overdo it. Iron is best absorbed as Ferrous Sulfate with about 500 mg of vitamin C.

Once you find what you like, it is a good idea to take it to your midwife visits so that they can verify that what you are eating and taking all add up to great nutrition for you and baby!

Back pain is an inconvenience that often comes with the joy of expecting a baby. During pregnancy, the abdomen and pelvis undergo physiological changes to create the ideal environment for the developing baby. As pregnancy progresses, the body is also releasing a hormone called “relaxin,” which loosens ligaments that support the pelvis. This loosened state allows the pelvis to widen so the baby can pass through the birth canal. However, it also loosens the overall structure of the body, allowing misalignment in the bones of the spine, resulting in muscle spasms and nerve sensitivity.

Once this back pain is known to be caused by the pregnancy—and not related to any bleeding, spotting, unusual discharge, fever, or pain when passing urine—then it is ok to visit with a chiropractor. But it’s important to discuss your plans with your midwife!

Some chiropractors take a specific interest in prenatal and postnatal care, and get additional training. Chiropractors that have been trained to work with pregnant women may use tables that adjust for a pregnant woman’s body, as well as techniques that avoid unneeded pressure on the abdomen. During the later part of pregnancy your midwife will determine the position of the baby, if the baby is found to be breech—when the baby’s buttocks are sitting in the pelvis—midwives often recommend chiropractor care in conjunction with specific exercises as a first step to encourage the baby to turn. Establishing pelvic balance and alignment can be managed by the chiropractor.

The Journal of Manipulative and Physiological Therapeutics reported in its July/August 2002 issue that when chiropractic doctors used the “Webster Technique” to turn head-down babies, there was an 82% success rate.

Please speak with your Austin Area Birthing Center midwife at your next appointment if you are planning chiropractor treatment, to see if chiropractic treatment is appropriate for you. At AABC you will find plenty of business cards of chiropractors that clients have recommended!

One of the most common questions our midwives at Austin Area Birthing Center get from moms is, “How do I stop morning sickness?” Morning sickness affects up to 80% of pregnant women and, as you probably have discovered, isn’t confined to just the morning.

The weird thing is, no one really knows what causes morning sickness. Theories include a vitamin B6 deficiency, a biological adaptation to keep us from eating foods that might harm our developing baby, the increased burden on the liver with pregnancy, and even just plain old hormones. Luckily, the nausea and vomiting that accompany pregnancy usually subside around weeks 12-16 of your pregnancy.

If you’re reading this and you stomach is rolling, the thought of waiting until week 12 for these feelings to go away probably isn’t very comforting. Luckily, our midwives have seen hundreds of cases of morning sickness, and we’ve picked up a few tricks that have helped our moms. Here are a few remedies to help morning sickness go away.

1)  Eat small, bland, frequent meals, at least every 2 hours.  Low blood sugar may make your nausea worse.

2)  Consider adding a B6 supplement or B complex to your daily regimen. 25 mg every eight hours should be sufficient.

3)  Ginger gum, candied ginger, or ginger capsules may help settle your stomach.  You can take a 250 mg capsule four times a day. The FDA recognizes ginger as safe in pregnancy, even though some sources have linked it to interference in blood clotting. Studies have shown that pregnant women who took ginger in their first trimester did not have any significant increase in pregnancy related complications. Ginger contains proteolytic enzymes that have been shown to have antiulcer and antiviral effects. Ginger is a great ally!

4)  Acupressure bands, “sea bands,” may provide you with some measure of relief. You can buy these at your local pharmacy or health food store.

5)  Lemon essential oil, wafted under your nose when you begin to feel sick, may be of some help.

6)  Eat a small meal (maybe almond butter on whole wheat toast) before getting out of bed in the morning. Our blood sugar level is often lowest in the morning and this little boost of calories may prevent nausea upon rising.

7)  Lastly, consider boosting your liver function with daily nettle tea. Nettles are blood builders and liver cleansers, and also help increase the body’s production of Vitamin K. Be sure to drink tea made of nettle leaf and not nettle root.

Hopefully these morning sickness remedies can make your early weeks of pregnancy a little bit easier! Remember to let your midwife know if the nausea and vomiting are so severe that you cannot hold down food or fluids.

Occasionally pharmaceuticals or IV fluids are merited.  We can prescribe some wonderfully effective medicine for severe nausea that is safe for the baby and is quite a breakthrough in the last few years. You don’t have to suffer like your mother or grandmother did!

There are many ways of dealing with the natural aches, pains and nausea associated with pregnancy. As a true birth center that’s focused on natural birth, we like to provide our Austin Area Birthing Center moms with natural resources that they can use to help make childbearing a little easier. The practice of aromatherapy has many antiviral and mood lifting benefits which can aid you as you go through the journey of pregnancy. Under the guidance of our trained midwives at Austin Area Birthing Center, we can help you decide if aromatherapy is right for your pregnancy and what essential oils to use.

The Benefits of Aromatherapy

Aromatherapy is the traditional practice of using essential oils extracted from plants, leaves, bark, flowers and roots to alleviate psychological and physical ailments. Considered a form of alternative medicine, aromatherapy has been utilized for thousands of years in the treatment of skin ailments, to increase energy or as a sleep aid. Many modern healers today from doctors to psychologists to midwives have began to use aromatherapy to alleviate stress and anxiety and help along the healing process to soothe aches and pains.

Types of Aromatherapy

The essential oils from aromatherapy can be used in many versatile ways to best soothe your pregnancy aches:

Massage

What momma to be doesn’t want a good, long massage to relieve some of the stress on your body? Diluting certain oils and using it during a massage can help the oils enter the skin pores and provide an especially relaxing massage experience.

The Bath

Taking a long hot bath is certainly one of the easiest and most enjoyable ways to implement the soothing qualities of aromatherapy. Dilute a few drops of essential oil in 4 – 8 oz of coconut milk before adding to your bath so the oils can properly emulsify in the water. Use calming oils such as lavender or chamomile. Geranium is great for balancing hormones and emotions on particularly stressful days.

Breathing

Adding essential oils to a humidifier or diffuser, or vaporising them in an oil burner, allows the oil to enter directly into the sinus and respiratory system, ideal for someone who suffers from congestion, sinus issues, allergies, or asthma. This is also great to help with stress relief and excellent for a boost of energy if you are feeling fatigued.

Aromatherapy During Pregnancy

Even in the healthiest pregnancies, you may have pregnancy pains, including – headaches, aches and pains, nausea, constipation, and insomnia. Here at Austin Area Birthing Center our trained midwives can assist you in finding essential oils to relieve some of these ailments in a natural way – making for a happier you and healthy baby. Some oils that are recommended include:

 

• Black pepper for aches and pains
• Cyprus for swollen ankles
• Mandarin or Citrus oils for constipation
• Eucalyptus for stuffy noses
• Chamomile for insomnia
• Tangerine for fatigue
• Lemon for nausea

 

 

An easy way to combat morning sickness on the go is to place a couple of drops of lemon oil on a cotton ball and keep it in a small plastic baggy. When a wave of nausea hits, just take a quick whiff!

Aromatherapy During Labor

We believe in helping relieve the pain of labor in the most natural, healthy ways possible for the mother, and aromatherapy can often be utilized as a natural way to cope with childbirth. Research has shown that essential oils such as black pepper and lavender can alleviate some of the pain during labor. Frankincense on your palms during the first stages of labor and is excellent for calming.

Aromatherapy After Birth

You’ll want to avoid essential oils around sensitive tissues after birth. At AABC we offer our own perineal herbal bath blend which is perfect for soothing those tender areas.

Risks of Essential Oils

There are certain essential oils to be avoided during your pregnancy (particularly during the first trimester) and, because a pregnant woman’s skin is particularly sensitive, it is crucial to dilute the essential oils with a fat soluble substance like milk or coconut milk or a carrier oil, such as olive or almond oil before adding to a bath or applying to your skin. Some essential oils are toxic or extremely potent and may cause damage if ingested or improperly applied. Always tell your midwife if you are using essential oils at home or during massage. Our midwives will be able to help you select the proper essential oils for you and your baby and aid you in proper application and usage to create the best experience for the both of you.