The jasminqmakhines’s Podcast

By: jasminqmakhines
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  • Tips for Everyday Life During Pregnancy You’re Eating for One You only need to add about 400 calories a day to your diet, and those new calories should come from nutrient-dense foods. Wait till the second trimester to up your calories. Think dairy, eggs, lean meat, dark leafy greens, cruciferous vegetables, and good fats like nuts and avocado. The omega-3 fatty acid DHA, which is found in fish, is especially important in pregnancy. Ideal weight gain in pregnancy is not the same for everyone. Your doctor will tell you how much she’d like you to gain depending on your starting weight. For most people, it’s somewhere between 25 and 35 pounds. Gaining too much is not just about having more weight to lose on the other end it also raises your risk for certain complications, including gestational diabetes. Check Your Beauty Products Anything you put on your skin can seep into your bloodstream, so look at labels. Avoid retinoids, hydroquinone, ammonia, phthalates, dihydroxyacetone, thioglycolic acid, propylene glycol, and BHT (butylated hydroxytoluene). Or just opt for something you know is chemical-free—especially when it comes to products that cover a lot of surface area, like the moisturizer you use from head to toe (think organic coconut oil and shea butter). There’s no evidence that hair dye is harmful during pregnancy, but there’s also no evidence that it’s safe. When you’re aiming to minimize your exposure to toxins, it makes sense to take a break from chemical hair color and keratin. Consider using a plant-based product like henna, or go natural. Combating Nausea If you’re finding it difficult to eat, nibble on low-salt crackers or anything else you can tolerate. Don’t let your stomach become too empty or too full. Nausea is often rooted in the sense of smell, so sniffing things like peppermint can help. More ideas: · Take vitamin B6 (25 milligrams every eight hours). · Apply pressure to the inside of your wrist (a pressure point known as P-6). Press with the opposite thumb. · Try a BRAT diet (bananas, rice, applesauce, toast). · Exercise, even though it may be the last thing you feel like doing when you’re queasy. What’s Different About Prenatal Yoga? Prenatal yoga classes tend to skip inversions, closed twists, backbends, positions that have you lying on your back—and other stuff we’d rather you not do when pregnant. Flowing through asanas is better than holding poses for a long time stasis is not great. No Bikram or other forms of hot yoga, please. Use props—blocks, blankets, bolsters—to make yourself comfortable. Yoga can be so helpful in pregnancy, slowing your heart rate, lowering blood pressure, aiding in circulation, lifting your mood, decreasing anxiety, and serving as a balm for achy joints and muscles. You might miss the bliss of headstands, but you can still enjoy a whole-body practice and all the benefits of linking breath to movement. Think of a Birth Plan as a Wishlist Writing a birth plan can give you a sense of ownership over the process. But while some caregivers love birth plans, there are others who don’t—and the longer the plan, the more it can raise hackles. The medical team helping you through labor and delivery has one goal: healthy baby and healthy mother. Nothing else comes close to this in importance. This doesn’t mean the crew doesn’t want you to have a great birth experience. It just means their energies and efforts are focused on the outcome, as they should be. That’s why a birth plan is more of a wish list than anything else. If that mind-set can inform your approach, it will make all the difference. Go short (most people should be able to get everything they need on a single page). Be kind and polite. Don’t get too medical (unless you’re an OB)—focus more on the spirit of the birth than on the technical aspects. How to Nurse Your biology is going to help you nurse. Trust your instincts. Hold the baby in one arm facing you so her skin is touching yours. Gently brush your nipple along the baby’s lower lip—up and down. This sets off a reflex: The baby will open her mouth into a wide O shape. It may take a minute, but be patient—this is the key to a good latch. When you see that big O, place the baby onto the breast with her mouth covering the areola—not just the nipple—and the front of her body against yours. You’ll feel a latch—a moment of suction—and then she’s at it. You want the baby to be facing you, not turning her head. Support the baby without pressing the back of her head into the breast. If her nostrils are right up against your skin, use one finger to gently depress the breast to create an airway. This whole thing might take ten seconds or a few minutes. When she’s done, you can break the suction by putting your pinky either against the breast or in the corner of the baby’s mouth. Give Your Body Time Half the weight of pregnancy is generally gone by six weeks postpartum—this is accounted ...
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