The wonders of Raspberry Leaf Tea

What is the #1 best thing to drink (besides water) during pregnancy and postpartum? Raspberry leaf tea.

Learn more about it's wonders and how to use it in this great article:

http://www.momtastic.com/pregnancy/171613-raspberry-leaf-tea-in-pregnancy/

Welcome little Mabel

Mabel was welcomed into the world with happy tears from her mom and dad. What a special little girl!  Her dad used hypnobirthing scripts to help mom throughout labor, and they especially helped her while pushing.  I was honored and happy to be part of their first birth experience.

  

What is diastasis, and how can you prevent it?

     Everyone knows about morning sickness in pregnancy.  Or swollen feet, or food cravings…but there are also many lesser known symptoms that can arise in a normal pregnancy.  One such symptom is called diastasis recti.  Diastasis in pregnancy measures the amount of separation of the abdominal rectus muscles- or the muscles that run down the center of your abdomen (linea alba for anatomy geeks).  During pregnancy the muscles soften, stretch, and weaken, and the space between the muscles can widen.  When those muscles collapse after a pregnancy, they sometimes do not come fully back together.  This can affect the shape of the abdomen after pregnancy, and can increase the amount of separation during the next pregnancy causing more intense backache.  Though not usually painful in and of itself, it is important to help prevent diastasis during pregnancy, and correct it afterward.

          I had the opportunity to talk to Dr. Christian Hansen, D.C., of Hansen Chiropractic in Orem Utah.  He has worked with clients during pregnancy for many years, and gets frequent referrals from local obstetric practitioners.  He recommends patients experiencing diastasis recti during pregnancy avoid abdominal workouts.  He explains the separation is not due to muscle weakness, but due to the over usage of the muscles from the expanding uterus.

Instead, Dr. Hansen recommends abdominal stretches such as arching backward, and arching forward while on hands & knees.                 

     Dr. Hansen explained that bedrest is not necessary for diastasis, and walking is encouraged, but it is best to avoid jogging or any other exercise that could cause a jarring motion.  He also strongly recommends his clients invest in a good prenatal massage which will increase and stimulate blood flow for healing.

     After pregnancy, muscles can be toned by doing standing push-ups- leaning in to and pushing away from a wall.  Exhaling on the push away will tighten the correct muscles.

    

       

     A more advanced exercise that will help is the bridge pose.  To start the bridge pose, lie on your back with your spine gently pressed into the floor. Your feet should be flat and your knees bent. Lay your arms at your sides with palms facing down. Inhale slowly. On exhale, tilt your pelvic area toward the ceiling until your body forms a straight incline with your knees as the highest point and your shoulders as the lowest. Inhale gently as you hold the pose, and on exhale, slowly roll your spine back onto the floor.                    

      

     Diastasis recti is not generally a serious complication of pregnancy, but it can cause additional strain to the muscles and pain in the lower back.  You can make a big difference in your body, and in your enjoyment of pregnancy.  Paying attention to the way you lift (use your legs not your back), and stretch or practice yoga every day.  And of course, see a prenatal chiropractor like Dr. Hansen at thebackdoctors.com whenever needed to help with balance, alignment, and advice.

How To: Better Sleep During Pregnancy

There are several things that may contribute to difficulty getting or staying asleep during pregnancy.   “Morning sickness” can often occur at night as blood sugar levels decrease.  Increased blood volume and pressure on the bladder make urination more frequent.  Changes in hormones, plus the increasing size of the baby, can make it hard to find a comfortable sleeping position, contribute to leg cramps and backaches, and contribute to heartburn and acid reflux at night. Changes and pressure on the respiratory system during pregnancy can also worsen certain conditions such as asthma and sleep apnea.

Stress can interfere with sleep, too.  Concerns about baby's health, feeling anxious about your future ability to parent, or feeling nervous about the impending delivery day can keep you up at night. Many pregnant women report that their dreams become more vivid than usual, and some even experience nightmares.  All of these feelings and experiences are normal.  However, if you find sadness, worry, or anxiety is restricting your ability to cope with day to day life, talk to your care provider or a counselor who can help you with ways to manage these feelings, before and after baby comes.

Try these suggestions to find what works best for you:

• o       Create a bedtime ritual: journaling, meditation, prayer, singing to baby, writing letters to baby, painting with watercolors.  Whatever relaxes you and help you to release worries of the day. Keep your ritual “unplugged” as light and electronics can stimulate your eyes and brain.   
• o   Keep crackers or dry cereal by your bed for night time nausea.  Eating protein like yogurt before bed can help keep blood sugar stable through the night (but keep the portion small to prevent heartburn).
• o   Avoid caffeine, carbonation, citrus, or spicy foods at night- especially before bed.
• o   Do yoga or go on a walk. Stretching of the muscles, and light repetitive activity are great to prepare your body for sleep.
• o   Sleep on your side.  The left side for best blood flow to baby, but if uncomfortable try the right side.  
• o   Put pillows between your knees, behind your back, or try a body pillow with a soft cover.
• o   Use a saline nasal spray like “Xlear” to relieve stuffiness.
• o   Keep the room cool and dark- try 68 degrees and adjust down for comfort.
• o   Play white noise or nature sounds.
• o   Take a warm bath with epsom or bath salts.
• o   Drink chamomile tea or warm milk with honey  and vanilla.
• o   Try skullcap tincture under the tongue.  Start with 5-10 drops, and increase up to 2 dropperfuls if needed.
• o   Diffuse lavender or other calming essential oil blends.
• o   Run a fan for air flow.
• o   Practice deep breathing
• o   Do muscle tense/release exercises such as these: http://www.anxietybc.com/sites/default/files/MuscleRelaxation.pdf
• 
  

How To: Help for Heartburn and Constipation During Pregnancy

    What are two of the biggest complaints during pregnancy?  Heartburn and constipation.  There is no way to avoid the rise in progesterone that contributes to these problems, but there are a few things that may help:

HEARTBURN

During pregnancy, the hormone progesterone causes smooth muscles like the sphincter at the top of the stomach to relax, which can cause stomach contents to come up into the esophagus. This is combined with the fact that digestion time is slowed in pregnancy, and that the growing uterus displaces and compresses the digestive organs.

Try these suggestions to find what works best for you:

•  Slippery elm capsules— take 4-8 caps when acute or 3 caps after meals to prev.
•  Take digestive enzymes with meals or eat yogurt frequently
•  Eat raw almonds, celery stalks, or a red apple
•  Take 1 T. raw apple cider vinegar (this helps if your problem is from a lack of inherent stomach acids)
•   Drink herbal papaya, fennel, chamomile, or peppermint tea after each meal
• 2 drops essential oil of. lavender,. bergamot,  peppermint, or. fennel, with 1 Tbsp. coconut or olive oil, massaged over the stomach (try alone or as combination)
•  “Frutin” ( Flora brand) – supplement made of fruit pectin that works by creating a barrier at the top of the stomach contents, preventing reflux
•  “Mineral Goat Whey”— mix 1 heaping T. in 1 cup warm water or milk
•  Avoid acidic foods such as tomatoes (especially cooked tomato products) and citrus
•  Avoid processed foods/simple carbs /sugar (these tend to produce excess acid)
•  Avoid greasy, rich foods and carbonated beverages
•  Avoid drinking liquids w/ meals (water dilutes down the enzymes for digestion)
•  Eat smaller meals throughout the day.
• Before bed, eat only light, easy to digest snacks (like raw almonds or yogurt)
• Elevate head and shoulders when lying down
• Maintain good posture and avoid wearing clothing that is restrictive around the abdomen

CONSTIPATION

Digestion of food, and the time food takes to pass through the intestines, are slowed during pregnancy.  This can result in constipation.  The problem may be compounded later in pregnancy by the pressure of the growing uterus on the digestive track and rectum. Iron supplements can also make constipation worse.

Try these suggestions to find what works best for you:

• Eat high fiber foods such as whole grain cereals and breads, brown rice, beans, and fresh fruits and vegetables every day,-including pumpkin, squash, dried plums (prunes), berries, and kiwi.
• Drink plenty of  water – at least 6-8 glasses a day. A glass of fruit juice every day, especially prune juice, can also be helpful
•  Drink a warm liquid right after waking up to help get things moving.
• Move every day. Walking, swimming, yoga, or riding a stationary bike, are all low impact (easier on the softened ligaments and joints during pregnancy).  Continue exercises your body is already used to doing as long as you feel comfortable
• Use a squatty potty or bathroom stool under your feet while using the toilet.  (Squatting rather than sitting can help prevent constipation and hemorrhoids).
• Your bowels are most likely to be active after meals, so make time to use the bathroom after you eat. Listen to your body. Never put off going to the bathroom when you feel the urge.
• If your prenatal multivitamin contains a large dose of iron and you're not anemic, ask your healthcare provider about switching to a supplement with less iron.  Add 1T blackstrap molasses instead.

How do you know if you are really in labor?

     How do you know if you are really in Labor? This is one of the most common questions expecting parents have- and there are answers! Here are some of the signs of false labor vs true labor. 

SIGNS OF TRUE LABOR

·        - In the last 24-48 hours you may have experienced indigestion, nausea, and/or loose bowels.

·         -In the last 24-48 hours you may have experienced a burst of energy, or increased feeling that things need to get accomplished and ready.

·        - Contractions are occurring at regular intervals. With your first baby, when contractions are five minutes apart or closer for one hour. If you have had a baby before, when contractions are six to eight minutes apart for one hour.

·         -Time between contractions is becoming shorter.

·        - Discomfort is increasing - you have difficulty walking or talking through contractions.

·        - Contractions are stronger when walking and do not subside when resting.

·        - You see bloody show (vaginal discharge).

·        - You feel back Labor (Pain that may radiate to the abdomen but is concentrated in the back.)

·        - Urination is becoming more frequent

·         -You are be better able to breathe as baby descends

SIGNS OF FALSE LABOR

·         -Contractions may be regular or irregular (come and go) but do NOT get stronger.

·         -Contractions subside or are less frequent when you are resting.

·         -Time between contractions remains the same, or contractions become farther apart.
     -Pain from Contractions may be centered in your lower abdomen only.
     -Between contractions, baby is still as active as he had been.  

           There may also be a time you need to contact your physician or midwife immediately.  Here are some signs to watch for.

                                                SIGNS OF PRE-TERM LABOR                                                     (Labor that begins more than 3 weeks before due date)

·         -Menstrual-like cramps - stomach feels like it is "balling up."

·         -Pelvic pressure.

·         -Low backache.

·         -A new vaginal discharge or significant increase in vaginal discharge, especially if red or pink.

·         -Pains/cramps every 10 minutes or less that do not subside after resting, drinking fluids or urinating.

SIGNS THAT REQUIRE EVALUATION BY A PHYSICIAN OR MIDWIFE

·         -Bag of water breaks. A gush of fluid or a steady trickle that you can't control are both signs that your water has broken. Fluid should be clear. Call immediately if it is yellow, green, or pink tinged.

·         -Constant, severe abdominal pain.

·         -Bright red vaginal bleeding- more like a period.

·         -Continued or severe headache.

·         -Blurred vision or spots before your eyes.

·         -Chills/fever.

·         -Fainting /loss of consciousness.

·        - Severe or continued nausea and/or vomiting.   

           Remember, trust your instincts- it is better to be safe!  If you have any questions, or feel uneasy about anything you are experiencing, ask a member of your care team. We are happy to answer your questions, or refer you to the right person.  

Reduce Stress During Pregnancy

Pregnancy is a time of growth- physically, mentally, and emotionally.     It's tough and amazing work!  

Take care of yourself and of baby with these... 

 25 Ways To Reduce Stress During Pregnancy

1. Get enough sleep

2. Move every day (walk, yoga, stretch!)

3. Get a massage

4. Take a warm bath

5. Meditate or Pray

6. Write in a Journal

7. Talk to a friend

8. Get enough nutrients for you and baby

9. Say no to extra responsibilities

10. Join a support group

11. Play calming music

12. Do muscle tense/release exercises

13. Diffuse Lavender essential oil

14. Drink chamomile or Peppermint tea

15. Take whole food prenatal vitamins

16. Practice deep breathing

17. Laugh

18. Write letters to your baby

19. Paint colors onto a canvas like a preschooler

20. Drink enough water

21. Take a nap

22. Soak sore feet in bath salts

23. Get something new to wear that's not too tight

24. Sing to your baby

25. Meet with a counselor

Precious MoAna

Precious little MoAna was born with a short and perfect labor. Her mama had her wonderful husband, 2 doulas, and an amazing nurse and hospital staff all there to support her.  Sweet MoAna needed some extra help due to her cleft lip and palate, but she is doing well.  Her parents, family, and friends are excited to welcome her home soon!

Naomi and Julia

Adorable little Julia was welcomed into the world with her big sister Naomi nearby.  A beautiful loving family birth.  I am SO grateful to play a small part in her new life!

Beautiful Charity!

Sweet little Charity came into the world in a peaceful and quick water birth.  She is a very special little girl, born with her amniotic sac intact.  Big brother and sister are so excited for her to join their family, and I was lucky enough to support them!

Help For Morning (Or All Day) Sickness

Nausea is actually a good sign that your pregnancy hormone levels are high enough to allow your baby to develop and grow. But if you don't feel sick, don't worry, as you may just be one of the lucky ones!  8 out of 10 women feel nausea in pregnancy at some point. 

In the beginning of your pregnancy, your body is producing the hormone hCG in large quantities. Once your placenta takes over (around 12-14 weeks), hCG levels drop and your nausea should ease. But other hormones like estrogen and thyroxine can contribute to nausea as well, and increase during the entire pregnancy- especially if you are expecting multiples, so don’t worry if you experience some sick days even up to delivery.

Here are some things that can help:

Reduce Stress

If you are tired, stressed, or anxious, your nausea can be worse.  Get plenty of rest and consider taking time off from some of your responsibilities.  Take your neighbor up on her offer to take the kids to the park, delegate things you have committed to do at home or work, and say no to the next bake sale. You can be superwoman later, right now you are making a baby- It doesn’t get more “super power” than that!

Snack

Being hungry will bring on the nausea. Eat frequent small meals, and notice which foods make your symptoms worse.  Rich, fried, fatty or highly-spiced foods are regular culprits.  Also, eating protein at night can sometimes help in the morning (though this can add to heartburn later in pregnancy).  Don’t worry if your diet is perfectly balanced right now, you can make up for it with plenty of green smoothies when you are able to keep them down.

Drink Water

Keep well hydrated with whatever liquids work for you.  Try sipping on ice water with slices of citrus or berries, chicken broth, or barley water (simmer 1 C hulled barley in 2qt water for 30 min., strain and add honey and lemon to taste- great for hydration!)

Ginger

Ginger is a common remedy in Chinese medicine. It's based on the system of yin and yang and other opposing factors, including heat and cold. Ginger is a hot (yang) remedy and can make your sickness worse if you are already too hot. Ginger may help you if you normally get cold easily, and find hot drinks soothing.  

Try ginger capsules, oil, or making a tea from grated ginger root: Steep two tsp. in boiling water, leave it to cool, and sip throughout the day.  *Do not use ginger if you are taking anti-coagulant medicine or aspirin for blood clots.*

Peppermint

Peppermint is cooling (yin) and works to opposite of ginger.  It is great for you if you feel hot (always removing layers of clothing) and like iced drinks.  Try sipping peppermint tea, sucking on peppermint life savers or other candy, or chewing mint gum.

Acupressure Wrist Bands

Pressing an acupuncture point on your wrist can help to relieve your nausea. There are wristbands with instructions at most drug stores.   I have seen these simple bands make a huge difference!  

To find the pressure point:  Use one hand on the inside of your opposite wrist, measuring up three finger widths from the crease between your hand and arm.  At the point where your third finger is, lift the pressure off until you are just touching the skin and feel lightly for a slight dip. Press deeply into this dip and it will feel bruised. Place the button on the wristbands at this tender point on both wrists, or just press with your fingers.  When you experience a wave of nausea, press on the button on each wrist about 20 to 30 times at one second intervals. Both at the same time works best.  If you don’t have bands, ask someone to do it for you on both wrists.

Music 
If movement, such as riding in a car, makes your sickness worse, try listening to music with pulsating drum beats (I like African Drumming https://www.youtube.com/watch?v=TIwv3eh4Mq4&list=RDwXV39pybgJU&index=5 )  Wearing headphones may help to allow the music and pulsations to rebound against your ear.

Aromatherapy 
Oils and aromatherapy can be very helpful, but if using a particular oil causes headaches or sickness, reduce the amount you are using, or try something else and give that oil a break for a week or two.  Use a diffuser first, and if it helps, the oil can be mixed with almond oil, olive oil or fractionated coconut oil and rubbed on the bottom of your feet, your tummy, or under your nose- whatever helps!

Essential oils to try include: Ginger, Peppermint, Lemon, Lavender, or Orange

Remember: If you are vomiting several times a day and unable to eat and drink without vomiting, call your midwife or doctor. Severe vomiting and sickness may lead to dehydration, which may require extra treatment.

How A Doula Helps With Your Epidural

I get this question a lot:  "What if I decide to have an epidural?  What would you do then?"  The answer is many things!

Just the presence of a doula lowers the risk of complications.  A doula will help during the epidural procedure, help you change positions to keep blood flowing and baby in the right position, and keeps YOU the focus of the birth experience.

This article from birthing beautiful ideas says it perfectly:

One common misconception about doulas is that they are only for women who plan on having a drug-free (or “natural” or unmedicated) childbirth.

This is simply not true!

Doulas are for all women, even those who are think that they might want to use epidural medication during labor.

Notably, some doulas only take on clients who are planning for a drug-free birth. In most cases, however, you will be able to find a local doula who will support you even if you strongly desire to use an epidural during labor.  (And it is always best to ask prospective doulas about the sort of support they offer when a woman chooses to use an epidural!)

Here are some of the ways that s/he can offer this support:

A doula can help you receive accurate and transparent information about epidurals before labor

Although they are generally very effective forms of pain relief during labor, epidurals are not without risks or potential negative side effects.  They can lead to anything from a drop in the mother’s blood pressure to fetal distress to an increased risk of forceps and vacuum delivery.

A doula can help to explain these risks to you during a prenatal meeting so that you can make as informed a decision as possible about your birth choices.  Just think–most of us don’t even want to take an over-the-counter pill without knowing its potential side effects before we take it.  The same goes for an epidural!

A doula can help you to wait as long as possible before getting an epidural

Waiting as long as possible to receive an epidural can help to minimize some of the epidural risks, such as fetal malpositioning or slowing of labor progress.  The physical and emotional comfort measures that a doula offers can help you to cope with contractions until you do want an epidural.  And you might even find that you are coping well enough to forego the epidural and the potential negative side effects that accompany it!

And even if you are completely set on getting an epidural as soon as possible, it is very unlikely that you will be able to receive an epidural as soon as you walk into the door of the hospital!  Most women have to wait–some even up to a few hours–in between requesting an epidural and actually receiving one.  A doula can help you to cope with your contractions during that “waiting period.”

A doula will remain non-judgmental about your choice to receive epidural analgesia during labor

Some women who use epidural analgesia hear things like this from their friends and family members:

“Oh, I knew you couldn’t do it without drugs!” or “Yeah, I’m glad you weren’t a martyr for the pain!” or “Aren’t you glad that you just gave in and went for the drugs?!”

A doula worth her weight in birth balls would never make insensitive and demeaning claims like these!  And this is partly because doulas don’t think that women need to be rescued from the pain of childbirth.  All women are strong–strong enough to cope with the pain of labor, but also strong enough to choose for themselves (and not under pressure of the hospital staff or friends and family members) when they would prefer to use pain medication during labor.

A doula can stay with you for the epidural administration

Generally, anesthesiologists will allow one support person to stay with you while s/he administers an epidural.  Some will allow more than one.  But even if only one person is allowed to stay for the epidural, a doula might come in handy if your partner is known to get queasy or faint at the sight of needles, blood, and medical procedures!

A doula can help you to change positions during your labor

Even though epidurals greatly limit a woman’s mobility, this doesn’t mean that women must lie completely still on their backs when they are using an epidural.  In fact, it is important for women to stay as mobile as possible, even while using an epidural!

Turning from side to side every twenty to thirty minutes, sitting up (with the help of someone else), or simply rotating between side-lying and sitting can help to prevent a common side effect of epidurals–namely, fetal malpositioning, which can lead to slowed labor progress and, often, cesarean section.  A doula can help you to change positions–or even just to remind you to change positions–so that you can avoid these potential side effects.

A doula will ensure that you–and not the tubes and machines surrounding you–are the center of attention

Some women find that after they receive an epidural, the hospital staff and others around them almost “forget” as if they exist anymore.  The focus seems to turn solely toward the fetal monitor, the blood pressure cuff, and the IV fluids and/or medication–but not toward the woman who is still laboring.

While a doula does not play as active of a role after a mother receives an epidural, her attention is still always turned toward the laboring woman.  Whether she is reminding and/or assisting you in changing positions, “tucking you in” so that you can sleep, reminding you to ask questions about recommended interventions, or simply continuing supporting you emotionally, you are always her primary focus!

So don’t think that a doula “isn’t for you” if you have your heart set on an epidural.  Doula support can offer benefits to all types of women–even those who strongly desire epidurals during labor!

(http://birthingbeautifulideas.com/?p=1654)


Check out these great articles as well:

http://offbeatfamilies.com/2012/03/doula-at-hospital-birth

http://www.bloomspokane.com/2011/06/30/ill-take-a-doula-and-an-epidural/

Perfect Kaden

Perfect 2 month old Kaden!- added by permission from 1st time mom Katie.  I was lucky to be able to support their birth center experience, it was beautiful, and mom is loving her little guy!

5 Reasons Dads Should Demand a Doula

About.com published a great article by a new dad on how a Doula is support for Dad too!

1- A doula can spell you when you need a break.
2- A doula remembers what she learned in childbirth class.
3- A doula knows the questions to ask.
4- A doula speaks the language of labor.
5- A doula keeps you calm.

Check out the full article here:  http://pregnancy.about.com/od/doula1/a/dads-and-doulas.htm

Sweet Rebecca

Sweet Rebecca Gwen

Added by permission from her amazing mama Dawn Marie.  A beautiful and perfect home birth, I was so blessed to be able to support them!

About me- Why be a Doula?

My name is Andrea.  I am a mother of 5, with a strong reliance on faith, and my connection with God.  I have experienced some of the ups and downs of life including divorce at a young age with 2 small children, and a blended military family (15 great years now!)

As a military wife I have been able to travel (one of my passions!) and have lived on military bases.  I have experienced the incredible strength of women, mothers, and friends supporting each other, and each other’s families, during times of stress and joy.  And as a medical social worker, I have worked on call in all different areas of a hospital.  My FAVORITE place is the Labor and Delivery floor and the Newborn Intensive Care Unit.  There is a very special feeling in these areas of care that I have connected with, and love.

After 30 years of supporting birth as a daughter, sister, friend, and professional, I have finally decided to officially become certified as a birth and postpartum doula, and eventually a midwife!  I have a deep desire and calling to help and support women through their pregnancy and birth experiences, and beginning stages of bonding and creating a new family.  I feel strongly that when women can be in charge of their own health experiences, with assistance of caregivers, and with their own knowledge, they will feel empowered to better care for themselves and their families.  By assisting women to have their own voice and choices, we will create better health and well being in not just pregnancy and birth, but all areas of life.

In my first post, I have to show off my own amazing family!  (Yes, it in fact is impossible to get a picture without SOMEONE pulling a face)  

My oldest son is now serving the people of Mexico for 2 years, so this snapshot is very special.  I am SO SO lucky to have the support and blessing of my entire family as I begin this new direction. Please subscribe for updates, or post any questions you have.

"Everyone has inside of him a piece of good news. The good news is that you don't know how great you can be! How much you can love! What you can accomplish! And what your potential is!  ...How wonderful it is that nobody need wait a single moment before beginning to improve the world."

-Anne Frank