Pre-Pregnancy

Prenatal Vitamins

Prenatals should be taken daily. Up to 80% women are deficient in essential nutrients if they do not take them. Not all supplements have the same quality. Here are some general guidelines for nutrient intake during pregnancy.

At least 800mcg of methyl folate or folinic acid (not folic)

Low folate levels may increase the risk of miscarriage/birth defect.

The B12 vitamin should only be consumed in the form methylcobalamin (never cyanocobalamin). The "cyanocobalamin" form contains cyanide.

Iodine intake: 150mcg minimum per day.

Thyroid hormone is essential to regulate the growth and metabolism in all tissues.

Iron: Minimum daily intake of 18mg.

A deficiency in iron can affect the development of the placenta and infant growth, as well as increase the chances of a poor pregnancy outcome.

Omega 3 fatty acid, or "fish oil": 1000-2000mg DHA and EPA per day.

Only use a triglyceride, and not an ethyl ester, to guarantee bioavailability. Ethyl esters are less expensive and cleave to alcohol in the GI track, making them unsuitable.

Prevents postpartum depression by preventing postpartum depression.

Vitamin D3, serum goal of 50-80 IU, depending on lab values, dosage can be from 1000-5000 IU in cholecalciferol (D3) or as D3, with best absorption when combined Vitamin K.

Quest/Labcorp can help you check levels.

Low levels of vitamin D are linked to an increased risk of preeclampsia, gestational diabetics and preeclampsia.

Other Suggestions

Choline is found in whole eggs.

Use iodized sea salt instead of iodine.

Organic food is best.

Avoid foods that are wrapped in plastic and bisphenol A.

Pregnancy

Nausea, vomiting and gastrointestinal disorders

Often resolves within 14 weeks.

Lifestyle Recommendations

Rest and sleep more. Fatigue = nausea.

Mild to moderate symptoms may be reduced by low impact exercise.

Nutrition:

Then every 2 hours. Every 2 hours thereafter. The best meals to eat are high protein and high-fiber.

Low-glycemic is helpful, but it can be difficult.
Sweet potatoes, steel-cut oatmeal, berries/apples and beans/legumes are all examples of low glycemic carbohydrates.

Take a MVI with your dinner or at night to reduce the risk of NVP.

Botanicals Supplements

Ginger (Zingiber orficinale) is safe and well-studied. It takes 3 days for the ginger to start working. Serotonin receptors are affected in the GI system.

Take 250 mg of powdered ginger four times a day, or 500mg twice a day.

Ginger is available in a variety of forms. It can be eaten as a tea, candied or in food form. Use 1 teaspoon of freshly grated ginger root to 1 cup of boiling water and drink 3 cups of tea a day. Dried leaves can be used.

Avoid taking more than 2g/day in order to prevent an anticoagulation reaction. If taken in large quantities on an empty stomach, ginger may cause heartburn. Avoid highly concentrated ginger extracts and use ground ginger rhizome/root.

The safety of chamomile (Matricaria Chamomilla) is not well studied.

As a tea, drink throughout the day.

Patients who have allergies to daisies and ragweed should use chamomile with caution.

Peppermint Leaf: (Mentha Piperita) relaxes the smooth muscles in the bowel.

As tea: 2 to 4 cups or as candy/gum

Although peppermint oil or supplements haven't been studied, they may cause reflux symptoms.

Vitamin B6 (Pyridoxine), 25-50mg, three times a day.

Water soluble vitamin is very effective in treating nausea.

Active form: P5P (pyridoxal-5-phosphate, most effective form).

Avoid sensory neuropathy by not taking more than 1,000mg/day.

Food sources: poultry, fish, shrimp, lentils, seeds/nuts avocados, bananas, carrots.

Alternative Therapies

Acupuncture and Acupressure

Acupressure can be done for free. You just need to apply the band and beads on an acupuncture point.

Hypnosis : several clinical studies have shown its efficacy. Visualisation exercises can be self-directed or led by professionals.

Headache

Most common in the 1st and third trimesters. Caffeine withdrawal, sleep deprivation and hydration can all contribute. Poor posture, muscle tension and carrying the baby can cause this.

Lifestyle Interventions

Make sure you drink enough fluids.

Avoid caffeine.

Daily gentle movement

Botanicals Supplements

Magnesium glycinate, 100-500mg per day. Take one hour before bedtime.

Alternative Therapies

Acupuncture is great for headaches.

Massage - after 1st trimester

Find a chiropractor who has experience with pregnancy.

Aromatherapy - lavender is good for headaches. (Use after the first trimester).

Constipation

This can occur as early as the 2nd trimester, when progesterone levels are increasing. This can reduce or slow transit time through the GI tract.

Enjoy the Lifestyle

Continue to move, such as walking, yoga, etc. Maintain gastric motility by continuing to move.

Increase fluid intake (goal of 8-10 glasses per day)

Increase your fiber intake (goal of 25-30 grams per day)

Bulks stool to promote regular bowel movements.

Good bacteria is fed and supported in the colon.

Blood sugar is controlled.

Increase fiber gradually to prevent bloating.

Nutrition

Slowly increase your intake of dietary fibre to prevent bloating. The goal is to consume 20-25 grams of fiber daily.

Fiber rich foods.

Dried Fruit: 1 cup prunes (12g) or dates

Fruit: 1/2 cup raspberrys (9 g), 1 large pear or apple (5 g).

Nuts and seeds: 2 Brazil nuts (2,5 g), 23 Almonds (3,5 g).

Vegetables : 1 cup of peas (16g), 10g artichoke, 1 cup of cooked broccoli (5g).

Legumes: 1 cup black beans (15 g).

Add flaxseed or chia seeds (10 g in 1oz each) to cereals, yogurts and salads.

Botanicals/Supplements

Ginger is a great prokinetic that can accelerate GI transit times

In a clinical trial, 200mg of dried ginger increased gastric emptying.

Ginger tea can also be a wonderful remedy.

Probiotics - 10 billion bacteria per capsule, containing a combination of Lactobacillus species and Bifidobacterium Species

It may relieve constipation, and improve the regularity of bowel movement.

Probiotics have also been shown to reduce allergies and eczema among infants born from mothers who consumed probiotics in the third trimester.

Magnesium glycinate 500mg per day max dose.

Also helps with anxiety, insomnia, back pain and leg cramps

How to Prevent Urinary Tract Disease

The risk of urinary tract infection increases during pregnancy because of the increased bladder volume and decreased tone. This can cause urinary stasis or reflux.

Enjoy the Lifestyle

Urinate immediately after sexual activity to reduce UTI.

Increase fluid intake

Botanicals/Supplements

Cranberry (Vaccinium maccarpon) reduces the incidence of UTI and prevents E.coli from adhering to the urinary epithelium.

Use 400mg of cranberry extract or 4oz of cranberry liquid twice a day.

Heartburn

Heartburn is experienced by more than half of pregnant women. Most women experience heartburn during the 2nd and third trimesters. Progesterone relaxes lower esophageal muscles, allowing acid back into the esophagus. The growing uterus increases pressure on the stomach, pushing acid upwards.

Enjoy the Lifestyle

Small meals are better.

Eat slowly

Take several deep breaths before eating to increase blood flow and digestive enzymes.

Avoid eating before going to bed or lying down. Gravity can increase the movement of acid into the esophagus.

Avoid caffeine, spicy food and tomato products. They can cause irritation, which can lead to symptoms.

Botanicals/Supplements

Calcium citrate – reduces reflux burn

Dose: chewable form, 300-400mg, 1-2/day max.

Slippery Elm is a very effective herb to treat heartburn and sore throat.

As needed, 1-2 lozenges or chewable tablet.

Low Back Pain with Abdominal Cramping

Round ligaments that stretch in the abdomen can cause pain as the uterus grows. Back pain is experienced by two thirds of pregnant women.

It is important to consult your doctor to determine if there are other causes of pain, such as miscarriage, UTI or ectopic pregnancy. ).

Enjoy the Lifestyle

Avoid heavy lifting.

Apply heat.

Exercises for pelvic tilt- Lift and lower your hips slowly. Try lowering one vertebrae back to the floor at a time.

Supplements and botanicals

Chamomile (Matricaria camomilla) : flowering plant. Not well studied, but considered to be very safe.

As a tea, drink throughout the day.

Patients who have allergies to daisies and ragweed should use chamomile with caution.

Red Raspberry Leaf Tea: Promotes uterine tonus and can reduce cramping.

2-4 cups per day.

Alternative Therapies

Acupuncture

Chiropractic care can be beneficial in maintaining alignment.

Physical therapy: pelvic floor physical treatment, which supports internal pelvic muscles that can become too tight or relax.

Massage can also reduce postpartum depression rates after the 1st trimester.

Anxiety

Common during pregnancy. This is a time of excitement, but also full of transitions and uncertainties. Anxiety, discomfort, and/or frequent urination can disrupt sleep.

Enjoy the Lifestyle

Avoid foods high in sugar and caffeine.

Healthy Sleep Habits

Avoid screens (phones and TVs) between 30-60 minutes before bedtime. Blue light stimulates the brain to awaken, simulating morning time.

Dark and cool (68 degrees is ideal)

Schedule your time.

Include a Mind Body Practice: In 2008, a review of studies on Mind-Body interventions in pregnancy, such as breath work and Yoga, revealed that these practices resulted in higher weights at birth, shorter labors and fewer instruments-assisted deliveries, along with a decrease in mother's anxiety and stress.

4-7 breath

Free apps for mindfulness: Calm, Headspace

Guided imagery: You can listen to recorded music or voices. This is a good way to relax before bed. Good resources are Kaiser Permanente

Botanicals/Supplements

Omega 3 Fatty Acids : Anti-inflammatory action. DHA is 20% of the fatty acids found in the brain, but it cannot be produced by our bodies. Therefore we must obtain this nutrient through diet or supplementation. If pregnant mothers do not take supplements, their levels will drop dramatically during pregnancy.

Dose: triglyceride, 1-2 grams EPA/DHA.

Supports moms' mood, including depression and anxiety.

Reduces postpartum depression risk by 50%.

Supports the immune system and brain development of infants.

German Chamomile, (Matricaria Chamomilla): calms and soothes, helps to relax, aids in falling asleep

Enjoy tea all day long.

Magnesium Glycinate: Aids in sleep and anxiety.

Dose: 400-500mg per day max dose.

Take one hour before bedtime.

Aromatherapy

After the first trimester.

Use a diffuser with ultrasonic technology or carrier oil diluted.

Lavender helps with relaxation, insomnia, headaches, and nervousness.

Postpartum Breastfeeding

Consult your obgynecologist, midwife or lactation consultant before making any changes to your current treatment plan.

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