Flower essences

Flower essences are an amazing and lesser-known healing resource that can be quite amazing for expectant and new mamas, and, really, anyone.  We offer a line of flower essences by Santosha Birth and Wellness that are specifically for conception, pregnancy, birth and motherhood.  We also have a new acupuncturist that is trained in the use of flower essences.  With all the buzz about flower essences, we wanted to share a bit more about what flower essences are and why they are so wonderful for the childbearing cycle.  

What are flower essences?

Flower essences are type of botanical medicine that works on the energetic level (like acupuncture does) to positively affect the emotions, energy, and deeper soul levels. Flower essences are especially suited to helping people overcome obstacles, heal the past, reduce negative thoughts, actions and perspectives, cope with changes and challenges, and achieve greater joy and peace. Put simply, flower essences are energy medicine—they safely and effectively address root causes of emotional and physical issues to bring healing and growth on all levels (physical, emotional, mental and soul).

Odorless and virtually tasteless, a flower essence is an infusion of flowers stabilized in water and a small amount of brandy to preserve. 

What is the history of flower essences?

Flower essence therapy has been used by indigenous people for centuries and have been thoroughly studied and developed in the West for over a century. Dr. Bach, a British physician and homeopathic doctor, was the first to develop a robust system of flower essence therapy in the early 1900s. His system included 38 flower essences and his blend, Rescue Remedy^® is the most famous of all flower essences. Dr. Bach’s early death left room for further development and refinement of this system and additional flower essences have been added to this healing system.

Master herbalists such a German healer Julia Graves (creator of the Lily Circle) and Flower Essence Service, among others, have continued Dr. Bach’s legacy, producing high quality flower essences that yield profound results. The Lily Circle (used in Santosha’s blends) is exceptionally well suited for female archetypal issues and those surrounding birth and motherhood, but are equally powerful and healing for all people.  

Why flower essences?

There are so many reasons why flower essences are an incredible healing tool, especially in the childbearing cycle.  

They are safe: Because flower essences work on the energetic rather than biochemical level, they don’t pose the same risks that some pharmaceuticals, herbal tinctures, and essential oils may pose. This makes flower essences particularly attractive for treating issues that may arise in the childbearing cycle, when other treatments may not be advised. Flower essences are completely safe for use in pregnant women, birthing women, nursing women, newborns, infants, and children (and even pets and plants, evidence shows!). There are NO known contraindications.

They are gentle: Flower essences are gentle, they don’t work by force, nor do they overwhelm the body or mind. Flower essences are subtle, yet powerful and profound in the positive change they produce.

They address root causes of physical ailments and emotional/spiritual conditions. Flower essences often get to the source of one’s physical or other ailments. By addressing underlying emotional/mental/energetic/spiritual factors contributing to dis-ease or challenges, flower essences heal the deeper levels of one’s being and when they are healed, the body follows. What better time than pregnancy to clear out what doesn’t serve us and make room for greater wellbeing in parenthood? The healthier and happy we are going into parenting, the better we can be for ourselves and our children!

How do you use a flower essence?

Flower essences are commonly taken by mouth, with 4 drops taken orally 4 times a day. This is a general guideline—a person in an acute situation (e.g. labor) may take an essence as frequently as every 10 minutes as needed. Taking an essence frequently is the path to desired change. Because there is a small amount of brandy in the essence, some pregnant women or sensitive individuals may prefer not to take the essence directly under the tongue. You can add an essence to beverage—covered water is best (but tea or juice can also be used). For those that wish to avoid ingestion entirely, flower essences can be sprayed or applied on to the skin, clothing, bedding or air. One can also take a flower essence bath.

How long should one use a flower essence?

Many flower essence practitioners note a definite cycle period in taking a flower essence, typically two to four weeks though this can be longer or shorter for some and depending on the reason for use.

Can flower essences be used together with other healing modalities?

Flower essences can be used alone or in conjunction with other therapies to enhance a healing process. They have been used with great success by flower essence practitioners, naturopathic doctors, massage therapists, psychologists, medical doctors, veterinarians, and other health care practitioners.

How do I learn more?  

If you want to learn more about flower essences, you can speak with us at an upcoming appointment or contact Santosha Birth and Wellness directly at http://www.santoshamama.com.  

4 of the most important pregnancy foods you never hear about

Here at Health Foundations, we emphasize the importance of a healthy diet before and during pregnancy because we’ve seen again and again how much of a difference good nutrition makes in the health of mom and baby, including a reduced risk of c-sections, easier labors, quicker postpartum healing, and so much more.  And the benefits aren’t just relegated to the childbearing year.  Babies who receive good nutrition in the womb are at a lower risk for many serious diseases in their child and adulthoods, including high blood pressure, diabetes, obesity, breast cancer, autism, and ADHD.  Science is finding the crucial role nutrition plays in epigenetics, or the factors, such as chemical reactions, that influence gene expression.  Cutting edge studies are finding the importance of the gut microbiome in overall health for both babies and adults.  

So in that spirit, here are five foods that you might not find on the list of best pregnancy foods but are actually some of the best foods you can eat when expecting (and when planning to conceive).  

1.  Traditional Fats:  

We went through a phase in our collective history during which everyone feared fats.  And we still haven’t quite recovered.  But many kinds of natural fats are not only good for you, they are essential to your wellbeing.  Across cultures, you will find fats emphasized in fertility and pregnancy diets.  Good fats include ghee, butter, dairy fat (full fat dairy products), avocados, and coconut oil.  Used in moderation, these healthy fats can do a world of good for you and baby.  They can support maternal skin health, optimizing your body’s response to the stretches and effects of gravity that pregnancy impose.  Healthy fats in pregnancy also lower the risk of childhood allergies for baby, research shows.  Additional studies show that health fat consumption in pregnancy can lower the risk of baby later developing autism.  

2.  Organ meats:

Okay, we are not a culture that commonly enjoyed organ meats.  In fact the words alone may turn people off.  But meats like liver are super foods when it comes to baby making (we’re talking pregnancy here, folks).  Organic, grassfed and/or free range organ meats are some of the most nutrient dense foods absolutely loaded with a wide array of vitamins, minerals, proteins and fat.  They are particularly rich in the nutrients that help keep our brains healthy and grow healthy well-functioning baby brains– i.e.  the essential fatty acids EPA (eicosapentaenoic acid), DHA (docasahexaenoic acid), and AA (arachidonic acid). Liver is one of the best sources of folate, which is SO crucial in pregnancy (and supplemental folic acid pales in comparison to food-sourced folate in terms of health).  Liver and other organ meats are also tremendous sources of:

• high-quality protein
• fat soluble vitamins A, D, E and K
• vitamin A, which is rapidly depleted during periods of stress
• All the B vitamins in abundance, particularly vitamin B12
• A highly usable form of iron, so important in pregnancy
• Trace elements such as copper, zinc and chromium
• CoQ10, a nutrient that is especially important for cardio-vascular function
• Purines, nitrogen-containing compounds that serve as precursors for DNA and RNA

One of the easiest and tastiest ways to eat liver is through liver pates.  Here is a tasty recipe for Chicken Liver Pate.  Here is one for a delicious Beef Liver with fig, bacon, and caramelized onion.  While not as ideal as consuming as food, desiccated liver in capsule form is also available.  

3.  Bone Broth

Beloved by the burgeoning paleo health movement, bone broth has numerous benefits for both mamas and babies (and the rest of us!)  Bone broth has shown to offer the following benefits:

• builds, rebuilds and repairs our connective tissue, including joints, tendons and ligaments
• improves hair, skin and nails
• strengthens bones
• heals and promotes a healthy digestive system 
• supports optimal nerve health
• great for the immune system
• good source of protein
• supports brain health
• boosts fertility
• and much more

Because broth supports the nervous system, endocrine system and brain function, consuming it while pregnant helps the developing fetus build healthy organs.

Bone broth is cheap and easy to make yourself.  You can use the bones from a whole chicken you have cooked or can get soup bones from the coop. It is best to use high quality bones to make bone broth– those from healthy (grassfed or free range), organic sources.  This is not a difficult thing to do in Minnesota!  There are many great recipes out there for bone broth.  Here is one simple way to make and enjoy bone broth throughout the week.

4.   Fermented foods

Fermented foods are some of the best sources of probiotics one can get from food (which is a superior source of all nutrients, compared to supplements, in virtually all cases).   Fermented foods are great for maintaining a healthy digestive system in pregnancy, which many of us know can go awry when we are expecting.  Eating these probiotic-rich foods is also great for gut health and the immune system and can positively impact your child’s gut health and overall wellbeing.  Fermented foods also increase your body’s ability to absorb the maximum level of nutrients from the foods you eat.  You can make your own fermented foods or there are some great (and quite tasty!) options available at co-ops, Whole Foods, and other health markets.  Examples of fermented foods include:

• Sauerkraut
• Kimchi
• Kefir
• Plain yogurt
• Kombucha

Here’s to you and your family’s health, mamas!

Breast Feeding after Breast Reduction (BFAR)– One mama’s journey through the first 6 months

BFAR – My Journey through 6 Months

Photo credit: Render Photography

When I became pregnant with my son, George, I knew I wanted to breastfeed him.  There were a lot of reasons that this was important to me: nursing him would be better for his health, for my health, and it just felt like it was the natural thing to do.  Every time I learned another thing about breastfeeding, I was amazed.  

 

I read so many horror stories on the internet, from bleeding nipples, to low milk supply, to oversupply.  In fact, my mom hadn’t been able to nurse me due to recurring mastitis, and she never even tried with my brother.  I knew that nursing could be really hard – it could be impossible.  And that was from women who had never had breast surgery.  

 

When I was 17, I had a breast reduction.  It was not a tough decision to make.  I was told that there was a chance I wouldn’t be able to breastfeed, but I was 17 and not thinking that far down the line.  I had the surgery the summer I graduated from high school, and I felt so much more confident.  Although I had the scars to remind me, it became a distant memory.

 

Fourteen years later as I prepared to give birth, I started researching as much about breastfeeding after breast reduction as possible.  I read Diana West’s book, Defining Your Own Success: Breastfeeding after Breast Reduction Surgery.  In it were many stories about women who had varied amount of success with breastfeeding.  I felt like the book prepared me to fail, to be mentally OK with the idea that exclusive breastfeeding was not the only option.  

 

I called my plastic surgeon to ask his office which type of surgery I’d had (inferior pedicle).  That method was known to have the best success rate for nursing because it leaves the nipple intact.  I was relieved.

 

I read and read and googled everything I could on the internet.  I think I found one success story on a blog but for the most part success stories were few and far between, especially for first time moms.

 

Perhaps the best thing I did was read Ina May’s Guide to Childbirth.  Her book helped shape my whole birth plan.  Instead of giving birth in a hospital, I chose to have my baby in a freestanding birth center.  Although her book did not directly discuss breastfeeding after a breast reduction, it did offer many suggestions applicable to all women attempting to breastfeed – skin to skin contact immediately after the birth of the baby, rooming in with the baby, initiating breastfeeding as soon as possible after the birth, limiting the use of drugs and other modern interventions so that baby is wide eyed and awake after birth, no pacifiers, bottles, supplementing, etc.  I felt that having a natural birth, without any medical intervention (no pitocin, no pain medications, etc) would set me up for the best breastfeeding journey.  Additionally, the birth center released its patients just 5 hours after the birth of the baby.  I’d recover in my own bed, with my husband and mom caring for me, instead of nurses I didn’t know, which was one of my biggest fears about a hospital setting.

 

I’m not sure if I would have been as successful breastfeeding had my birth story been different, but I am so thankful that I had an uncomplicated labor and delivery, and I was home in my own bed the night that George was born, snuggling with my sweet baby.  

 

My milk came in within 48 hours of having George.  George was born 2 weeks late at 9 lbs, 6.5 oz.  I think he got down to about 8 lbs 12 oz, and was back to 9 lbs 1 oz by day 6.  He nursed like a champ!  He was hungry ALL the time and those first couple of weeks my nipples were SO sore, but no one, myself included, ever asked if he was getting enough milk.  There was never a doubt in my mind.

 

I wanted to wait we had really settled into a routine to write about my experience.  It was so wonderful, I didn’t want to jinx it.  

 

I exclusively nursed George until he was just 5 days shy of 6 months old.  We then started introducing solid foods via baby led weaning.

 

I think that there are a couple of things that really helped us to have a successful nursing relationship.  One: a birth team and husband who knew a lot about breastfeeding and who were 100% supportive.  Two: a ton of education while pregnant.  The birth center offered a one on one consultation with a lactation consultant during one of the last visits; one of the Bradley Method classes was dedicated to breastfeeding; in addition, I had the chance to do lots of research on sites like kellymom.com, which I bookmarked for questions that arose after George was born.

 

Nursing my son might be the coolest thing I’ve ever done.  It’s definitely the most beautiful thing my body has ever done, in addition to growing this tiny, perfect human.  I hope and pray that every woman who wants to breastfeed has the opportunity to do so, and that my story can help offer some hope to women who have chosen breast reduction surgery.

 

UPDATE:

George is now 9 months old are we are still enjoying nursing – maybe more than ever!  It calms him if he’s upset, it helps him sleep if he’s tired, and it’s so easy now that he can more actively participate.  I’m planning to let George self-wean, and I definitely don’t see that happening anytime soon.

Why salt is important in pregnancy

The medical community used to suggest that pregnant women limit salt (sodium) intake in pregnancy for three reasons. One, they believed salt intake contributes to bloating. (In fact, inadequate salt intake can cause bloating.) Two, that salt would increase water retention (Salt actually helps us regulate the right amount of fluid retention). And three that it would increase blood pressure. (Some studies have actually shown that additional salt intake can lower blood pressure in pregnancy.) These all are all issues that can develop in pregnancy and the thinking went that salt would only exacerbate them.

The medical community has changed its recommendations on salt intake in pregnancy due to growing evidence of its importance in maternal and fetal health. In fact, adequate salt intake is crucial for human health and especially important in pregnancy.

The importance of salt for the body

Salt is such a key nutrient it is actually one of the five tastes for which our mouth has receptors (in addition to sweet, bitter, sour, and umami). Salt is crucial to proper enzyme functioning, hormone production, the movement of proteins, and myriad other essential bodily functions.

The importance of salt intake during pregnancy

Salt plays a crucial role in the maintenance of increased blood volume in pregnancy, which is essential in pregnancy. Inadequate salt intake can restrict blood volume and negatively impact the growth and function of the placenta. When the ability of the placenta to function is impaired, the baby’s growth, development and even life are imperiled.

Insufficient salt intake can also increase the risk of preeclampsia and fetal death.

Appropriate salt intake by mom in pregnancy helps ensure adequate birth weight, optimal development of fetal nervous, cardiovascular, and respiratory systems, and metabolic function, and more.

A 2007 study illustrated that inadequate intake of salt during pregnancy increased the risk of low birth weight (with infants having correspondingly low sodium levels). Low birth weight increases the risk of many health problems later in life, such as diabetes, high blood pressure and heart disease.

Salt is very important in pregnancy because it aids the development of glial cells in the brain and supports overall brain development and function in babies.

A 2002 study of premature babies found that those who were supplemented with sodium/salt during their first few weeks of life all experienced greater memory, learning, language, coordination, IQ and behavioral skills as children. This highlights the importance of salt in brain development.

Additional studies have found that pregnant women who consume too much or too little salt birth babies with a greater risk of kidney problems, which can also result in heart problems.

Optimal salt intake in pregnancy

Although it is important to consume enough salt, consuming too much salt and salt of poor quality (i.e. from processed foods) can also contribute to maternal and fetal health problems.

The medical community today suggests a daily salt intake of 3000 milligrams per day for pregnant women and the general population (without specific health concerns related to sodium). This means that there is no need to restrict your salt intake in pregnancy. (Unless otherwise recommended by your care provider)

All salt is not created equal

Many junk foods can contain chemical salt derivatives, such as monosodium glutamate and processed salt. These poor quality salts pose greater health risks than natural salt and can be linked to heart disease and other health problems.

When consuming salt in pregnancy (or anytime) it is best to limit processed foods and reach for natural salts, such as sea salt or Himalayan pink salt. Salting your food to taste is a general guideline that works for many pregnant women. You can also speak with your midwife about your salt intake if you are curious about the optimal amount and where you land in this range.

The important take home point is to remember that for most women, pregnancy is not a time to decrease salt intake; in fact, salt is crucial to her and her baby’s well being.

Sources:

http://drbrewerpregnancydiet.com/id70.html

http://healthybabycode.com/why-low-salt-diets-are-dangerous-during-pregnancy

Tasty + healthy morning muffins

We know that in pregnancy and new motherhood (and, really, anytime!) it is so important to eat a healthy breakfast.  We also don’t always have time to whip up a full protein packed, veggie-filled meal in the mornings.  Enter these tasty treats.  These muffins are full of protein, healthy fats, veggies…and they are gluten-free (and still delicious)!  They are also easy to make.

Great as a meal on the go (or part of a fuller morning meal) or as a snack anytime of day!

Enjoy!

Ingredients:

• 5 eggs
• 1 cup coconut oil
• 2 t vanilla extract
• 2 c rice flour
• 1¼ c sugar (can use coconut sugar)
• 1 c oats (use gluten-free certified if sensitive to gluten)
• 1 c unsweetened, flaked coconut
• 1 c golden raisins
• 1 apple, grated
• 2 c carrot, grated
• 1/2 c chopped walnuts (optional)
• 2 t ground cinnamon
• 2 t baking powder
• 2 t baking soda
• ¼ t sea salt

Directions:

Preheat oven to 350°.

Mix all ingredients until this very thick batter results (with even moisture throughout).

Line a regular sized muffin tin with paper baking cups. Fill these ¾ full with batter.

Bake for 25 minutes until firm and toasty brown on the outside.

Cool in the tins and then on a rack.

Enjoy!

We’re having a good time– a birth story

Baby Jacob’s Birth Story as told by Rochelle Matos

As a birth doula, childbirth educator and mother of 4, I know that birth rarely goes exactly as you hoped or imagined it to be. However, in the birth of my fifth baby I experienced what I would call, “my ideal birth”. It was absolutely amazing and I’m so thrilled and thankful for the experience!

In the weeks leading up to Jacobs birth, I would have contractions from about 4pm-9pm every 15 minutes or so, nothing too strong, but it was comforting to know my body was getting ready. The day before his birth, these same easy sort of contractions started in the morning and kept going – all day. I wasn’t in labor, but this was different, so I texted my friends who were going to attend the birth that I was experiencing something new – just a heads-up. We had a wonderful evening as a family going on a picnic and swimming at a local beach. Got home and went to bed as normal.

That night, at 2:00am, on July 4^th, 2014, I woke up with a real, strong contraction. Afterward I went to the bathroom and noticed some bloody show. “Is this for real? A 4^th of July baby?” I kept thinking. I went back to bed and had another contraction at 2:30 – again, super strong – definitely different from the weeks leading up to this point. After lying in bed for another 15 minutes, I was feeling restless with lots of adrenaline. I got up and brushed my teeth and did my hair. Yup, I wanted to look pretty for the birth, so I straightened my hair at 2:45am. After that I felt calmer, and went back to bed at 3:00am. I contracted 2-3 more times and at 4:00am told Luis that I was in labor, he promptly encouraged more sleep, so we rested until 5:00am when the contractions were coming every 20 minutes. At 5:30, I called the birth center, Amy told me to eat breakfast and see what would happen as the sun came up. I did as she suggested, eating breakfast with my husband, but had a hard time determining if labor was going to continue or fade. At this point, the contractions were anywhere from 10-20 minutes apart and not getting closer… however they were so, so strong that after each one I would think, “I should be at the Birth Center by now”. At 7:15am I asked if I could come in, we made a plan to meet at the Birth Center by 7:45am.

Luis loaded the car, I texted my friends and called our doula. I told everyone that we were heading in, but since I wasn’t sure if this was really going to happen, I told them to wait on standby. The drive to the birth center was fun, Luis and I really enjoyed the morning together – I kept saying, “we should get up before the kids every morning and hang out together”. It was awesome to have a morning, just the two of us, it felt sort-of like a mini date morning together. We arrived at the birth center at 8:00am. Amy was still setting up so we wandered about upstairs… it was nice to have the birth center to ourselves and relax.

Initially, in my birth plan I requested no vaginal exams, however I was uncertain if I was really in labor, the contractions at this point were still 10-20 minutes apart. I asked Amy to check me, so I could decide if the team should come on in. She did, and found I was a 7-8cm. I was so relieved and that little bit of knowledge helped me to relax, I was in labor and going to have a baby – today!

At this point, I was experiencing a quite a bit of back labor. Amy suggested the TENS unit and I was eager to try it out for myself. It was really helpful – it didn’t take the pain completely away, and I still needed Luis to put pressure on my back, but it felt like a little massage to help ease the pain during and between contractions.

 

At 8:30am, we asked our team to come on in to the birth center. As the birth team started arriving, I welcomed them – we chatted and laughed. Everyone was surprised by the joking and smiling of the morning. I kept saying “we are having a good time” in reference to the birth stories I read in Spiritual Midwifery by Ina May Gaskin. And I really was having a good time, it was so fun to have my friends and family come and be with me on this special day.

 

By 9:00am, Sibyl our doula, Anna my sister-in-law and photographer, Laura my friend and videographer, and Liz, with 2-week-old Maeve, all arrived at the birth center. Having everyone come was a wave of joy. When the last person drove up front of the birth center, I looked out the window and said, “Now that everyone is here we can go have a baby”. I had hoped everyone would be able to come, but with kids and busy lives it was all uncertain – I am amazed that they could all be there. Quickly, the labor picked up – with the frequency of contractions increasing.

 

 

I made my way back to the birthing suite, knowing I’d want to get into the water soon. I looked around the room, it was so beautiful and everything was ready. I had set up my birth altar from the Sacred Pregnancy journal & class, I was wearing my birth necklace, Luis was with me every step of the way, rubbing my back and kissing me. Amy, my midwife, whom I truly trust, was ready. After a few really strong contractions I was ready for the tub.

 

 

At 9:30am, I climbed into the tub and again looked around the room, everyone was here; it was perfect. I made a joke about everyone watching me enjoy my hot tub and where is my margarita and we all laughed. Did I mention we were having a good time?

 

I rolled on to my knees away from everyone, facing Luis to get ready for baby to come. We quietly talked for a few moments, sharing this little break together. It was a private and intimate moment. Then I had the beginnings of wanting to push. I reached inside to see if baby was close – nope, he was about three inches inside. 10 minutes passed.

 

Next contraction, I felt an overwhelming downward pressure, I couldn’t decide if I should relax or push, so I panicked, I can’t do this. I started shaking my head, I couldn’t breathe and my midwife, husband and doula were all talking to me and encouraging me. “Just Amy,” I said, “Just Amy”. She reminded me to slow my breathing, she told me I was strong, and that I could do this. I repeated her words and calmed down.

After a few little pushes, Luis got in the tub and I felt again where baby was at (hoping he was about to crown), nope, still an inch inside. With the next contraction, I felt like a bowling ball was moving through my body, it was so intense, I pushed short easy pushes as Amy encouraged, I reached down and felt the head slowly coming, I stopped pushing wanting everything to stretch, and his head slowly eased out. I said “head”. I could feel the bag of waters around his head, like a soft helmet. Then the bag released and I said “bag broke”.

At this point I knew I was going to survive – one more push and I’d be done. With the next contraction, I gave a good strong push and his body slid out of mine. I opened my eyes to see my baby under the water, and slowly brought him up to my chest. The bag was still on his face and Amy pulled it off. As soon as I heard his first little whimper, I breathed a big sigh of relief and laid my head back on the tub. It was 9:51am.

 

After a bit of holding and laughing and rejoicing we climbed out of the tub to the bed. In bed we delivered the placenta and started nursing. While nursing in bed, I discovered a knot in his umbilical cord, which I thought was really cool. We had some food, continued to nurse, and enjoy baby Jacob. Slowly the birth team took off and soon it was just Luis and I and Jacob resting in bed together. Bliss!

 

After four and a half hours at the birth center we were ready to make our way home. That night, we could hear the 4^th of July fireworks as we lay in bed with our fifth baby – we even saw some from our window! It was a celebration of his birth, a beautiful day and new beginning for our family.

 

 

Photos by Anna Botz

Meet Dr. Amber Moravec, chiropractor!

Today, we chat with Dr. Amber Moravac, DC, our resident chiropractor and owner of Naturally Aligned Family Chiropractic. We are so lucky to have Dr. Amber as part of our team of wellness professionals here at Health Foundations. Read on to learn more about Dr. Amber and all the good chiropractic care can do for women, babies, kids…and beyond!

Where are you from?

I grew up in a small town in southern Minnesota called Le Center.

Where do you live currently?

I live in White Bear Lake with my husband, Andrew our sons Everett and Jackson and our daughter, Ellie.

Can you tell us a little about your educational background?

I pursued my four-year undergraduate education at University of Minnesota Duluth, earning a bachelor’s degree in Elementary Education.  I worked for a few years then returned to school to complete my four-year chiropractic doctorate at Northwestern Health Sciences University, Bloomington, MN. One of my favorite parts of chiropractic school was learning about pregnancy and infancy…I’ve loved it from the start!

What do you like to do when you are not helping families?

Outside of work I enjoy spending time with my family and friends.  I enjoy reading, gardening and yoga.

Can you tell us a little about your chiropractic practice?

I am the owner of Naturally Aligned Family Chiropractic, PA. We are located within two distinct and beautiful Minnesota locations and provide chiropractic services: Health Foundations Family Health & Birth Center in St. Paul and Synergy Family Physicians in White Bear Lake.

There are currently two chiropractic providers.  Dr. Amber provides care at Health Foundations Family Health and Birth Center and Synergy Family Physicians and Dr. Emily Ceci provides care at Synergy Family Physicians.

Our chiropractic interest and expertise are in pre/post natal moms, pediatric care, and family wellness.  We connect well with growing families looking to improve or preserve their health.  We do mostly perform manual adjustments (use our hands) but occasionally utilize a few instruments: the drop table and hand-held activator.

You have a unique practice in that you don’t work with insurance. Can you tell us more about that?

Yes, we have a cash based practice, which means we do not bill any 3rd party insurance companies. We believe chiropractic care is different from conventional medicine. Health insurance was designed for expensive medical events or catastrophic occurrences that require medical procedures or hospitalizations. We view chiropractic care and good nutrition as tools to help you maintain your health, keep you moving and keep you out of the hospital. You CAN certainly use your HSA or FSA accounts!

Honestly, setting up our practice like this is a huge bonus to families. We are able to charge much less than other providers and families usually end up paying less than they would if they used insurance. We also don’t have the headache of chasing insurance payments, so we can just focus on what we love: serving the individuals and families in our practice.

How does chiropractic care help women in pregnancy?

In one word…Balance. Your nervous system can coordinate all functions in your body IF there is balance and proper internal communication. I think about it as running with all pistons firing. Pregnancy changes your body in lots of ways—structurally, chemically, and emotionally.

Chiropractic care can help your body adapt to all these changes. Structurally, an adjustment can help you stay moving as belly grows and weight is placed in different areas. Chemically, it impacts the way hormones flow – pregnancy is fundamentally a hormonal event – we need the right amount of each hormone in all trimesters. Being pregnant and giving birth takes an emotional toll on a body. Balance does allow your body to adapt and “be-okay” with those emotions. Although, you’ll often hear me say to give into those emotions and accept them for what they are!

What are some of the most common reasons women come to you in pregnancy?

Well, first I want to dispel a major myth: Pregnancy DOES NOT have to be PAINFUL! It’s true! Sure, we see women for low back pain, sciatic pain, hip pain, and rib pain. But we like to educate our clients to see the earlier signs of imbalance before pain arises (which is often a later symptom that something is going on!). Changes in digestion (gas, indigestion, heartburn, constipation), trouble sleeping, and signs like these can all be earlier indicators that the body is needing some support to come into balance. This is the ideal time for an adjustment!   Don’t wait until you can’t walk!

Back pain and being uncomfortable aren’t inevitable side effects of pregnancy, they are warning signs!   Only 10% of your nervous system is dedicated to pain, the rest goes to keeping you alive. So when the major functions of the body go awry, like sleep or digestion, that is a good indicator that something is going on. Pain is very motivating but we usually get a lot of signs before this.

In addition to helping women feel better in pregnancy, chiropractic can have a huge effect on a woman’s birth. If mom’s body is balanced the baby has optimal room to grow and is more likely to find a better spot in mom’s pelvis before labor starts – that makes for efficient labors.

What advice do you have for expectant mothers?

Breathe! Take these months as a chance to get to know yourself and your body. Feed it well. Move it around a bit. Take time to enjoy the simplicity of your life. I encourage moms to read a few books {on pregnancy and/or parenting} if they want, but don’t go overboard. Read up on the areas you are most interested in, but don’t add stress to your life trying to read it all! Last but not least, don’t be afraid to do things differently than your mom, sister, neighbor, or best friend. If you are confident in your decision others will usually respect you for it.

How can chiropractic help a woman during labor?

We are super fortunate to live in a community where the midwives are really great about knowing when chiropractic support may benefit a woman in labor. I am often called to labors in cases where labor is not progressing, labor is stalled for some reason, or when baby isn’t in the right position. One thing that I think surprises people is that, many times, I spend more time adjusting the laboring woman’s neck rather than her pelvis. While that seems opposite, adjusting the cervical spine is what helps to get the right hormones going in labor so that it can progress optimally.

I enjoy being a part of a women’s labor team, but I’d much rather see mama’s in my office before they get into labor!

How does chiropractic help new mamas?

Carrying a baby on the outside isn’t any easier on your body!  It just changes the areas that are stressed.  Many moms feel upper back, shoulder, and neck pain due to increase breast size, looking down, and carrying baby.  After baby is a nice time to get adjusted to fix all things your body goes through in labor.

What advice do you have for new families?

• Rest, relax and have realistic expectations of yourself and your time. Adding a baby to your life, whether it’s your first or fourth, it’s a big deal! Allow it to be a big deal.

• Take help, food, and gifts from anyone willing to give them. But… be greedy with your baby. Babies need their parents. Nature designed it that way.

• I’ve become better at trusting my mama instincts more with each child. Like most things in life you get better when you practice! Don’t be afraid to assess and change the way you do things as a parent. It always feels like a work in progress.

• You can only make decisions based on the information you have at the time. If you learn something new and “wish you would have known better” don’t be too hard on yourself. You know now.

• Lastly, in the throes of parenting… Days are long…Years are short.

How does chiropractic care help babies?

Chiropractic can help babies adjust to life outside with womb as well as help them recover from the physical process of birth. Babies are sometimes in a position in the womb that creates imbalances we see once they are born. For example, babies are often born with short muscles on one side and long muscles on another given how they were positioned in the womb. This can affect how they latch, how they nurse, how their tummies feel, how they sleep and more. The birth process itself is a stressor on their small body and chiropractic can help bring them into balance early on in the newborn stage.

Chiropractic is also really great at each of the major milestones of a baby’s life. They go through so much growth and change in that first year (and beyond!). As baby’s master each new physical milestone: supporting and controlling their own head, rolling, sitting, crawling, walking—a baby’s nervous system is being wired to control and coordinate that part of their body.   We want to make sure it’s being wired correctly. Babies take a lot of tumbles too—think about how our bodies would feel going through the same—they can really benefit from adjustments that help restore balance in their growing, moving bodies.

Chiropractic has other benefits too. For example, research shows that babies who get adjusted have 200% increase in immune function.

Can you say a little about the client education you offer to your patients?

I feel like I spend a lot of time preparing people to get adjusted for the first time in my office. My background is in education and that really comes through. I feel like if people really understand why they are getting adjusted its more effective because they are able to associate the adjustment with something. Plus, when you teach someone how their body works, then we become a better team. They are better able to tell me how and under what conditions they are experiencing discomfort and I am better able to help.

I also teach my patients one or two exercises at each visit—this to me is a manageable amount of “homework” and can really help someone stay in balance or come into balance on their own between visits. It gives them a toolkit, so to speak, for discomfort that may arise at 10 pm one night and it also gives them things to work on that really support their health and their adjustments.

I enjoy talking to families about the things that are happening in their lives and their lifestyles, taking time to educate about nutrition, exercise and things like baby sleep, foods, development, and just life in general!

Summer Mocktails

Given that it is the season of picnics, BBQs, outdoor gatherings and trips up North, we thought it would fun to share some alcohol-free yet-fun cold beverages for our mamas.  Kids (of all ages) may also love these!

Watermelon Aquas Frescas

Ingredients

• 2 cups watermelon, sliced into 1-inch cubes
• ¼ cup fresh lime juice
• 10 drops stevia (you can find this as a liquid at the co-op, Trader Joes, or Whole Foods)
• ice, enough for your preference of cold

Directions:

1. Place watermelon, lime juice and stevia in a high powered blender and puree on highest setting until liquefied
2. Fill two large glasses to the top with ice
3. Pour watermelon mixture over ice
4. Enjoy

Ginger Lime Mocktails

Ingredients:

• ¼ cup fresh lime juice
• 1 teaspoon zested ginger (great for nausea!)
• 12 drops stevia
• 18 ounces plain sparkling water

Directions:

1. Combine all ingredients in a jar and stir
2. Pour over ice into 2 cocktail glasses
3. Garnish with lime wedges, if desired
4. Enjoy

 

Iced Ginger Chai (caffeine free!)

This one is great any time of day!  The ginger and the fennel are great for digestion.  All of these are warming spices too, which are good in pregnancy.  Rooibos has many vitamins, minerals, and antioxidants beneficial in pregnancy.   Note that this recipe doesn’t take long but does involve and overnight steep, so plan ahead!

Ingredients

• 8 cups water
• ½ cup finely chopped fresh ginger (you can leave the skin on)
• 10  cardamonpods
• 5 whole cloves
• 10 whole peppercorns
• ½ teaspoon fennel seed
• ¼ cup organic loose rooibos tea

Directions:

1. Place all ingredients in a pot and bring to boil
2. Reduce and leave pot on stove with mixture at a rolling simmer for 30 minutes
3. Turn off heat; allow mixture to remain in pot overnight to continue steeping without heat
4. Strain mixture into a 1 quart mason jar –you will have between 3-4 cups of chai concentrate
5. Fill a glass with ice, 1 cup chai concentrate and ¼ cup almond milk (or any milk of your choice)
6. Add stevia, agave, or honey to taste, if desired
7. Enjoy

Henna belly art in pregnancy

Having henna art lovingly applied to your belly (or any part of your body) when pregnant can be fun and special way to celebrate your pregnancy.  This event can be planned as part of a baby shower or blessingway or you may choose to do it with a friend, family member, or your partner.  Recently a few of our mamas had henna art applied on their bellies and wanted to share their experience here!

What is Henna?

Henna, or Mehndi (in Sanskrit), is a natural dye made from a particular flowering plant, which is often mixed with additional ingredients such as essential oils, lemon juice, turmeric, and/or other natural ingredients. Henna has been used for centuries (some say for up to 9000 years) to dye skin, hair, fingernails, and fabrics. In Ancient Egypt and parts of Africa, the Middle East, Asia (including India and Pakistan), and Europe (e.g the Roman Empire) henna was used for cosmetic purposes—history has it that Cleopatra used henna.  It was also used by people who could not afford jewelry, but wished to adorn their bodies.  Henna was, and still is, often used in rituals such as holidays, birthdays and weddings in these areas.

One of the most popular rituals was and remains the Mehndi night when the bride and her family and friends get together to celebrate the upcoming nuptials.  They play games, listen to music, and dance; while the bride gets extensive henna patterns applied on her body.  Guests often receive smaller designs as well.

Tradition says that so long as the henna stain appears on the bride, she doesn’t have to do any housework!  Perhaps that rule could be extended to pregnant mamas who have their bodies adorned with henna art.

Here in the West, henna was popularized in the 90s and many celebrities have sported henna designs over the last few decades.  Women in the West currently use henna to dye their hair or adorn their skin for weddings, during pregnancy, during illness (some people make crowns on their heads during the chemo process if hair is lost), and just for fun.

Henna is essentially used to create a temporary tattoo that lasts anywhere from five days to three weeks, depending on what parts of the body are adorned, how it is applied, and other factors. Hands, feet, wrists and ankles tend to stain the best.  Henna is considered safe to use in pregnancy and while nursing.  It is always a good idea to find a reputable henna artist who uses high quality ingredients.

Health Foundations Mamas’ Henna Story

Recently two fabulous Health Foundations mamas, Liz and Rochelle, thought belly henna would be a fun way to celebrate their pregnancies.  Due within a month of each other, it was a great way for them to come together and celebrate their upcoming births!  They found a local henna artist named Tasia, called her up, and set a time around 37 to 38 weeks (for the mama furthest along)—it was super easy.  She sent them lots of examples of henna belly art before they met, so the ladies could choose the design they liked the best.  Coincidentally, both mamas chose the same design; although each was executed a little differently.

The henna artist came to their home, which they loved!  Each belly took about 1.5 hours and cost between $40 and 60.  Liz’s two little girls each got a small design for about $5.

Rochelle reports that the experience was fun and super relaxing.  The henna, which Tasia makes herself, smelled amazing, like lavender. Tasia only does henna above the belly button for religious reasons, but she has a friend who will do full belly henna.

Both mamas thought having a henna day was a really fun way to honor their pregnancies.

 

Henna stain left after initial art is applied

THANK YOU!

Dear Readers,

For our 100th post on the blog, we wanted to extend a sincere thank you to all of our readers and our families for supporting us, and choosing us for your care and as an information resource during such an important time in your lives.  We feel fortunate that we have been able to extend our reach to those all over the world– we’ve had almost half a million views on our blog (over 80,000 on a single day alone!) since we began less than a year and a half ago.

We would like to continue to make this blog relevant and valuable to you!  We welcome your topic suggestions ANYTIME.  We are always accepting birth stories and photos or any stories you want to share from pregnancy or parenting.  If you have something you would like to share please don’t hesitate to email jaime [at] health-foundations.com.

Thank you for your support and your readership, we are honored to be able to serve others and feel so grateful that we are able to help women and their families make informed and empowered decisions about their care, their health, and their birthing experiences.

Here’s to another 100 posts that serve you, our dear readers.

With gratitude,

Health Foundations Family Health and Birth Center

More Evidence About Water Birth

This week Evidence Based Birth released a statement of findings on the safety data available about water birth.  As you may recall, we blogged about water birth earlier this year, shortly after the American Congress of Obstetricians and Gynecologists (ACOG) and the American Academy of Pediatricians (AAP) released a joint statement warning about the possible risks of water birth.  This warning resulted in some Twin Cities area hospitals stopping their practice of water births.  Since then, many hospitals have reinstated their practice of water birth in light of overwhelming evidence that water birth is a safe option for many women.

Health Foundations did not alter their water birth practices as a result of this statement, as the evidence was not there to support any such change.  We were honored to serve many women in the Twin Cities who wished to have the option of water birth and chose to change providers to allow for this option.

Evidence Based Birth’s (EBB) recent thorough account of the evidence available on water birth echoes and extends the case for water birth set forth by the American Association of Birth Centers (AABC) and The American College of Nurse Midwives (ACNM) back in April. This EBB article focuses primarily on the safety information available for birth (that is, actual delivery) in water, as the safety of water immersion during labor has already been well established.

Kinds of Research on Water Birth

Discussed in this article are the types of studies that have been used to gather information about the safety of water birth, including but not limited to:

• Qualitative descriptions of water birth
• Retrospective surveys
• Small randomized trials
• High quality prospective studies
• Case control studies
• Case reports

Each of these kinds of studies has their benefits and drawbacks and varies in the quality and reliability of the information they produce. For example, case reports are considered the lowest level of research evidence available.  They only discuss a single event, which can potentially give us information about rare occurrences but cannot give us any reliable information about the overall safety and risks associated with water birth.  The ACOG/AAP statement issued earlier this year was based primarily on this kind of evidence, while it ignored other, higher quality forms of evidence available.  The EBB article also asserts that this statement relied on outdated literature review and made several significant errors of fact.

While the evidence presented in the EEB article is far too detailed (which is a good thing!) to cover in this blog, we wanted to share this resource as a great place for our clients to learn more about water birth safety research currently available.  We feel this is a prudent and thorough analysis that allows women and their families to gather the information they need to make an informed decision about water birth.

As a helpful high-level guide, available high-quality research is presented on the following topics:

 Effects of water birth on mothers:

• Normal vaginal birth
• Episiotomy rates
• Perineal tear and trauma rates
• Need for pain relief and pain scores
• Length of labor, by stages
• Postpartum blood loss
• Birth positioning
• Hands-off delivery
• Maternal satisfaction with water birth
• Pelvic floor function

Effects of water birth on infants

• Perinatal mortality
• APGAR scores
• Respiratory complications
• Birth injuries
• NICU or Special Care Nursery admission
• Umbilical cord pH
• Shoulder dystocia
• Newborn infections
• Group B Strep
• Newborn microbiome
• Umbilical cord tears
• Newborn resuscitation

The article goes on to cover frequently asked questions about water birth, such as:

• “Why do women get out of the tub in labor?”
• “What evidence is available about VBAC water birth?”
• “What are the contraindications for water birth?”
• “Why do some women report choosing or enjoying water birth?”
• ‘What rare adverse events have been reported?”

The bottom line

In this article, EBB includes a section about what all this detailed information means for women as they consider this choice in pregnancy.

While new research continues to improve our understanding of water birth safety, the evidence suggests that low risk women experience a lower episiotomy rate, have higher rates of intact perineum, and use less medicine for pain relief when they choose water birth.  While the benefits to newborns are less clear, so far the evidence shows that fewer or equal rates of NICU admission are seen in babies born in water compared to on land.

This research review repeats the sentiment made in the 2014 AABC and ACNM statements that “water birth is a reasonable option for low-risk women during childbirth, provided that they understand the potential benefits and risks.”  The review further states that universal bans on water birth are not evidence based.

 

We encourage you to read this article on water birth and to ask us questions about this birth option during your prenatal visits.  It is supremely important that our families have the best evidence available to make informed and empowered decisions about their pregnancies, births and postpartum.

 

 

 

 

Extended Breastfeeding

Source: kellymom.com

While there is much important information out there about nursing in the early days, weeks, and months of your child’s life, we hear less about the nursing relationship after a child’s first birthday and beyond.  Nursing beyond the first year of life is often referred to as extended breastfeeding here in the US, though other cultures don’t consider breastfeeding to be “extended” until after a child’s third birthday, as longer nursing relationships are more common.

Rates of Extended Breastfeeding

According to the CDC’s 2011 Breastfeeding Report Card, approximately three-quarters of mama-baby pairs initiate a breastfeeding relationship after birth.  At six months, about half of all mama-baby pairs are breastfeeding and at baby’s first birthday, about one quarter of all mama-baby pairs still enjoys a breastfeeding relationship. In Minnesota, about 23% are nursing by the child’s first birthday.

In many nations, the rates of breastfeeding at one year are much higher; for example, India, Iran, and the majority of countries in Africa have breastfeeding rates at one year at or above 90%.

Extended breastfeeding in the US

A 1994 study in the journal Birth looked at the characteristics of women and their children when breastfeeding continued beyond a year.  This study found that:

• Longer duration of breastfeeding was associated with greater maternal age and education and longer rates of exclusive breastfeeding
• Nearly 70% of women who continued to nurse beyond 1 year had returned to work before the child’s first birthday.
• About half of the women reported nursing on demand.
• At 12 to 15 months, 54% of children were sleeping separate from their mothers (in cribs) and 37% were co-sleeping
• The most frequently cited reason for continuing the breastfeeding relationship was the perception that it was a special way to nurture and bond with baby.

Another study of 179 women who nursed beyond one year found that the average age of weaning among this group was 2.5 to 3 years of age, with a span ranging from one month to 7 years.  Most of the women in this group described weaning as gradual and child-led.  Some also cited a subsequent pregnancy as the reason for weaning.

Support for extended breastfeeding

Most major health organizations both in the US and internationally recommend extended breastfeeding, citing significant health benefits to both mother and child.

• The World Health Organization recommends breastfeeding for at least 2 years.

• The American Academy of Pediatrics recommends that “Breastfeeding should be continued for at least the first year of life and beyond for as long as mutually desired by mother and child… Increased duration of breastfeeding confers significant health and developmental benefits for the child and the mother… There is no upper limit to the duration of breastfeeding and no evidence of psychologic or developmental harm from breastfeeding into the third year of life or longer.”(AAP 2012, AAP 2005)

• The American Academy of Family Physicians recommends that breastfeeding continue throughout the first year of life and “should ideally continue beyond infancy,” though not the cultural norm in the United States. They cite that the natural weaning age for humans is between two and seven years. They also recognize that continued breastfeeding offers a child immune protection, better social adjustment, and a sustainable food source in times of emergency and offers the mother a reduced risk of breast cancer and other illnesses. They also note that, “If the child is younger than two years of age, the child is at increased risk of illness if weaned.” (AAFP 2008)

• The Academy of Breastfeeding Medicine affirms breastfeeding beyond infancy as the biological norm, with average age of weaning between six months to five years.  The president of The Academy says idea that breastfeeding beyond infancy is harmful to mother or infant has absolutely no medical or scientific basis.   He notes the more salient issue is the damage caused by modern practices of premature weaning.”  The Academy further notes that increased breastfeeding duration is associated with reduced maternal risks of breast cancer, ovarian cancer, diabetes, hypertension, obesity, and heart attack.” (ABM 2012)

Benefits of extended breastfeeding for children

Evidence shows that breastfeeding continues to be a valuable source of nutrition and disease protection for as long as breastfeeding continues.  A 2005 study noted that human milk expressed beyond the first year has significantly increased fat and energy contents, compared with milk expressed by women who have been lactating for shorter periods.  A 2001 study noted that, “Breast milk continues to provide substantial amounts of key nutrients well beyond the first year of life, especially protein, fat, and most vitamins.”

Some argue that breast milk doesn’t provide the same benefits after the first year.  However, some of the immune factors in breast milk increase in concentration during the second year and also during the weaning process. In several studies, breastfeeding toddlers between the ages of one and three have been found to have fewer illnesses, illnesses of shorter duration, and lower mortality rates.  The World Health Organization notes the importance of breastfeeding in the treatment and prevention of childhood illness, and states that “a modest increase in breastfeeding rates could prevent up to 10% of all deaths of children under five.

The benefits of extended breastfeeding continue beyond the body.  Research shows the longer a child nurses, the greater their cognitive development (as measured by IQ scores and grades in school later on).  Other studies show that children breastfed longer are more socially developed and have lower rates of mental health problems throughout childhood and adolescence.

Benefits of extended breastfeeding for mothers

Studies show the following benefits of extended breastfeeding for mothers:

• Delayed return of fertility
• Easier ability to lose weight if desired
• Lowered risk of:
  • breast cancer
  • ovarian cancer
  • uterine cancer
  • endometrial cancer
  • osteoporosis
  • rheumatoid arthritis
  • cardiovascular disease
  • Type 2 diabetes mellitus in mothers who do not have a history of gestational diabetes

Beyond the measurable

Elizabeth Baldwin, attorney and author of “Extended Breastfeeding and the Law” notes the following:

“Breastfeeding is a warm and loving way to meet the needs of toddlers and young children. It not only perks them up and energizes them; it also soothes the frustrations, bumps and bruises, and daily stresses of early childhood. In addition, nursing past infancy helps little ones make a gradual transition to childhood[…] Meeting a child’s dependency needs is the key to helping that child achieve independence. And children outgrow these needs according to their own unique timetable.”

 

 

Sources:

http://www.cdc.gov/breastfeeding/pdf/2013breastfeedingreportcard.pdf

http://kellymom.com/ages/older-infant/ebf-benefits/

http://kellymom.com/fun/trivia/bf-numbers/

Hormonal Changes in Fatherhood

While many of us are well aware of hormonal changes and their effects in pregnancy and new motherhood; we don’t often hear of the physiological effects a man’s body undergoes as he becomes a father.  But doesn’t he just “supply his genetic material” and mom does the rest?  No, fatherhood actually changes a man’s physiology too.  And these changes indicate the biological importance of active fathering. 

Research shows that a man’s testosterone levels are significantly affected by fatherhood; and—even more striking—by the quality of his interactions with his child.

A large study showed that men’s testosterone levels decrease with fatherhood.  For the 600 men in the study, testosterone was measured at the age of 21 when the men were single, and again nearly five years later.  Those who had become fathers in the 4.5 years between check ups had higher baseline testosterone (T) levels compared to those not partnered with children by the second check up. However, the testosterone levels of partnered fathers declined significantly more (2 times more) than the non-fathers, suggesting fatherhood lowers testosterone levels (this even when natural age-related testosterone declines are accounted for).

What’s even more fascinating is that the men who spent three or more hours with their children each day—playing, feeding, bathing, diaper changing, reading or dressing them—had even lower levels of testosterone compared to fathers less involved in care.

Now, many men believe that more testosterone is better, so before getting bummed about these findings, let’s talk about the benefits in this hormonal change of fatherhood.

Lower testosterone levels increase the likelihood that men will remain committed to their family and be involved in a care taking role with children.  This study shows that women are not the only ones biologically adapted to caring for offspring.  It indicates that men are biologically adapted toward an active care taking role within the family system.

“A dad with lower testosterone is maybe a little more sensitive to cues from his child, and maybe he’s a little less sensitive to cues from a woman he meets at a restaurant,” said Peter Gray, a University of Nevada anthropologist who has conducted research on fatherhood and testosterone.

Lower testosterone levels exhibited in fathers are significant but subtle in the big scheme of things.  Researchers note that these fatherhood hormone “drops” are not enough to affect libido, sperm counts, muscle mass, voice range, body hair distribution/amounts, or all those other characteristics of the human man.

Lower testosterone may also provide some protection against disease.  Studies show that higher lifetime testosterone levels increase the risk of prostate cancer, suggesting that fathers in committed fathering roles might have lower long-term exposure to testosterone and thus a lowered risk of prostate cancer.

This study shows that human males have adapted to have similar hormonal systems to other animal in which the males care for young, such as some birds and primates.

Sources:

Longitudinal evidence that fatherhood decreases testosterone in human males

In Study, Fatherhood Leads to Drop in Testosterone (New York Times)

Meet Amanda DeVoogdt!

 

Name:

Amanda DeVoogdt (de vote)

Role at Health Foundations:

Staff Midwife

Education:

• BA in Women’s Studies and Cultural Studies (minor) at the University of Minnesota in Duluth
• Midwifery Program Graduate (3-year program) from Birthwise Midwifery School, a MEAC (Midwifery Education and Accreditation Council) accredited school, in Bridgton, Maine.

Let’s start with some basics. 

What do you love to do when you are not at Health Foundations?

I love food- cooking it, eating it, sharing it.  One of my favorite things to do is whip up an impromptu dinner for friends or attempt a challenging recipe that’s caught my eye. Back when I had a TV, I used to watch a lot of old reruns of Julia Child on PBS and America’s Test Kitchen.

Running is also a common past time of mine. I ran a marathon once and as I crossed the finish line swore I would never do another-ha! I’m more of a 4-5 miler these days. Just enough to de-stress, get me outside and make me feel the runner’s high.

If you could get on a plane and travel anywhere tomorrow, where would you go and why?

Oh gosh, I think my travel bug has been tamed! I had lots of traveling adventures throughout my 20s, so now I’m much more of a homebody. I’d much rather take a long weekend and explore a small town in Wisconsin and camp outside than jet-set anywhere.

Do you have a favorite restaurant in Saint Paul?

Black Sheep Pizza and Mango Thai are a couple of my favorites for take-out.

Tanpopo Restaurant is the best-kept secret in St Paul and The Blue Door Pub makes a mighty fine juicy-lucy! 

When does your story with Health Foundations begin?

I started with Amy Johnson-Grass before she opened the birth center.  She was closing her private midwifery practice and had just purchased the building that is now the birth center. She very graciously took me on as a ‘volunteer’ even though I had no skills or experience- I hadn’t even been to a birth at that point!  I basically just wanted tasks so I could follow her around and see what it was like to be a midwifeJI packed boxes and organized charts and eventually I applied to midwifery school and she became my preceptor. It’s been a whirlwind ever sense.  Nothing could have prepared me for how hard and character-building midwifery school would be. I’ve been with Amy through all of my training and am so grateful for her endless patience and kindness towards me while I grew into a midwife. She’s my mama midwife- gently leading me and teaching me along the way.

After graduation I stayed on as a staff midwife and have been here ever since. I’m so proud to be one of the original staff members and to have been able to see the birth center grow and change over the years. We’ve come so far!

Did you know before your work with Amy that you for sure wanted to be a midwife or were you just exploring a possible interest? 

The first time I heard about midwifery was in my Women’s Studies classes in college.  I was really fascinated by the profession of midwifery and by women that chose to give birth in their homes. I’m a big fan of bold women that go against the grain and stand up for what they believe in, so midwifery felt like home to me.  I had a lot of things I wanted to do in my life first though. My gypsy spirit really had to have its time before I could be ready for the life commitment that is midwifery. So I spent a lot of time traveling and working various jobs after college, but my heart was always in midwifery. I knew I would come back to it.

For me, and for many midwives, midwifery is a calling. A vocation that picks you. That’s what gets you through the sleepless nights, the long labors and the many days without seeing your family or friends. You truly have to love the work and believe that it is making a difference because it can be very challenging at times.

Tell me more about your bucket list.  What were some of the things you did to feed your gypsy spirit before becoming a midwife?

Well, I took a year off in college and moved to China to work as an English teacher for a while. I was literally fresh off the farm from rural North Dakota and plopped down in the middle-of-nowhere China.  It was my first time leaving the country and it totally blew my mind. After I finished college I took a job in The Netherlands working as a personal assistant to a woman who was pregnant at the time.  The Netherlands, specifically in Amsterdam where I was—the social norm is to have a homebirth. I was really exposed to a culture that supported out-of-hospital birth and midwifery and that had a big influence on me. Once I left The Netherlands, I took a job in South Korea and wrote textbook curriculum for a little over a year. It was a wild time. I was literally living out of a suitcase and had sold all of my belongings. I knew that I would never have a time in my life like that again- I totally took advantage of being single and free of commitments.

I’m so glad I had all of those adventures and experiences and I am also glad that it’s over!  I like hot showers and real beds too much now.

What do you know about the story of your own birth?

I was adopted when I was an infant, so my birth story was told to me by my birth mother a couple of years ago when I met her for the first time. It was a story that I had been waiting to hear my whole life and now has added importance because of my work in birth. It was very moving to hear my own birth story and it was also very moving to hear a birth story from the perspective of a birthmother. I felt like I knew my entire ‘life story’ once I heard the story of my birth and I greatly encourage all women to write about their birth experiences not only for themselves but also for their children one day.

What do you love about working here?

My co-workers are like my family.  We have a lot of fun together and we laugh a lot.  Everyone is sharing food, stories and hugs around here.  This is a great place to come if you are having a great day, and a great place to come when you are having a bad day because everyone is going to be there to support you.

When I’m up all night at a birth and haven’t slept I am guaranteed to have a coffee waiting for me, a sandwich on the way, and someone is working to rearrange my schedule so I can get a nap in or go home early—everyone just comes together to take care of one another. That is crucial in this kind of work.

What is your philosophy on birth?

I often find myself saying “Just do what you need to do…” during labors. I’m usually saying it when someone’s at the point where she just needs to give into the process.

Cry it out. Sing. Let’s have a dance party. Get mad. Yell. Cry some more. Just do what you need to do. Tap into that deep place and let it give you strength. Labor is an emotional journey that is different for every one. I love holding a safe space for women while they figure it all out and “do what they need to do”.

What do you love about Health Foundations families?

I love that our clients come in with thoughtful questions about their health and that they request alternative treatments for common ailments.  There are so many things that can be treated through changes in diet and natural remedies. I love sharing what I know and giving people information that they can use beyond their pregnancy.

Do you have any advice or other wisdom to share with our readers?

Chiropractic care in pregnancy is key. So is sitting up straight in the car and not reclining back in comfy chairs. “Optimal fetal positioning” is the mantra for the third trimester!

Physical changes in pregnancy

Every woman’s body undergoes significant transformation during pregnancy. While all women’s experiences of bodily changes in pregnancy are unique and depend on their physical health, nutrition, genes, activity level, lifestyle, level of support and outlook on life—there are some changes that occur in pregnancy that are fairly universal. Today we document those common physical changes in pregnancy.

Knowing what is common in pregnancy can help us to accept and embrace what is happening to our bodies as they rapidly change before our eyes. At prenatal visits, we welcome all of your thoughts, questions and concerns about how your body may or may not be changing throughout your pregnancy.

Digestive Changes in pregnancy

Any of the following changes in the digestive system can occur in pregnancy:

• Increased sensitivity to smell and taste of foods
• Changes in food preferences
• Aversions to some foods and cravings for others, even those you may not have disliked/preferred prior to pregnancy (some of these may be indicators of nutritional deficiencies)
• Nausea
• Constipation
• Slow digestion
• Change in appetite
• Bowel changes
• Indigestion
• Heartburn
• Gum and other dental changes, including gum bleeding and sensitivity may occur

Breast changes in pregnancy

The following are common changes in a woman’s breasts during pregnancy:

• Sensitivity, tingling, and tenderness immediately following conception and for the first weeks of pregnancy. This can be a first indicator of pregnancy for many women, though not all women will experience this.
• Increase in breast size, often in the first half of pregnancy. This increase may be considerable and can cause some discomfort for some women and none for others.
• Montgomery’s tubercles: raised bumps around the areola (preparation for milk production~ these small glands aid in nipple lubrication)
• Nipple sensitivity
• Yellow or cream colored discharge later in pregnancy—this is colostrum, your first milk.
• More visible veins on your chest and breasts
• Breasts may feel a bit lumpier than normal. This is due to enlargement of the milk glands. If you are worried about any lumps that seem abnormal, always ask your midwife about them.
• Enlargement and darkening of the areola

Vaginal changes during pregnancy

It is common for the following changes to occur as early as the first trimester:

• You may not notice this ,but it is common for the vaginal canal to become more purple in color
• Vaginal discharge increases
• Some women may experience yeast infections due to this increase in vaginal fluid
• The vagina and vulva become engorged during pregnancy due to increase blood flow to the area
• Increased sensitivity, which some women experience as pleasurable.
• Some light spotting after sex—because the cervix also becomes engorged and softens, it can bleed slightly if touched or scraped, and this is okay. If you are concerned about any vaginal bleeding, call your care providers.

Urinary tract changes

• An increase in the frequency of urination, even at night. This can be totally normal and may be particularly noticeable in the first and last trimesters. If this frequency is accompanied by other symptoms such as discomfort, burning, itching, backache, uterine contractions, or flulike symptoms, contact your care provider.

• Stress incontinence. Some women notice that they lose a little urine with coughing, sneezing, running or jumping. This can be a sign of pelvic floor weakness, which is important to address for your short and long-term wellbeing. (Talk to your care providers for more information.)

Uterine changes

The uterus grows from the size of a small pear and weight of a few ounces to the size of a watermelon and the weight of a couple pounds. What a remarkable organ.

• By 12 weeks of pregnancy, the top of the uterus, called the fundus, reaches above your pubic bone
• By week 20, it reaches above the belly button
• By week 36, it will be pushing against the diaphragm at the top of the rib cage
• Baby drops down slightly in the days and weeks before birth as it shifts into place in preparation for its grand entrance.

Other physical changes in pregnancy

• Read more about skin changes in pregnancy in our previous post.

• Joints can feel looser during pregnancy due to the hormonal changes taking place. For this reason it is important not to over stretch while pregnancy and to be mindful about possible joint instability. Joints may feel tender, “mushy,” or uncomfortable.

• Enhanced sensitivity to sound and touch are common in pregnancy.

• Nasal congestion is common due to hormonal changes.

If you have questions about physical changes you may be experiencing in pregnancy, don’t hesitate to ask us about them at your next visit.

Recipe: Ice Cream for Pregnancy!

Many of our clients know our famous “no ice cream in pregnancy!” rule.  We recommend that our pregnant clients strictly limit or totally cut out ice cream, because its high fat and caloric qualities can spell trouble for mom and baby…we’ve seen it time and again!

Well, fortunately, like many rules, there are loopholes in the no ice cream rule!

In one of our recent childbirth education classes with the lovely Rochelle Matos, one of our families brought in ice cream for everyone to share…but it’s not exactly ice cream… its gluten free and vegan-friendly and its packed with protein, which all mamas and babies need.  It isn’t as loaded up with fat, calories, and sugar like regular ice cream.  This recipe is for a HEALTHY cookie dough blizzard, modeled after, and drastically improving upon (health-wise) the flavor of a DQ blizzard, in which many Minnesotans love to indulge.  The DQ version has 2.5 times the amount of calories, more than 3 times the amount of fat and carbs, over 7 times the amount of sugar, and only one-sixth the fiber and one-half the protein of our healthier alternative (see below for the numbers).  In addition, our version is made with healthy and unprocessed ingredients, which are much better for mom and baby.  (Seriously, most of the ingredients in those DQ blizzards don’t sound anything like real food ingredients!)

Enjoy this delicious alternative to ice cream and feel free to get creative, making different flavors, and experimenting with fresh or frozen fruits, honey, or other healthy additions.

Ingredients

For The Cookie Dough:

• 1/2 cup of raw cashews
• ⅓ cup rolled oats
• 1 scoop vanilla whey protein isolate, or a vegan protein powder (Growing Naturals Raw Yellow Pea Protein, which you can get at the Coop, is divine)
• 2 tablespoons unsweetened almond milk
• 2 tablespoons pure maple syrup
• ⅓ cup pitted dates, soaked in hot water
• 1 ounce of dark chocolate (preferably 70% cocoa or more)

For the ‘Ice Cream’:

• 2 bananas, cut into chunks and frozen
• 6 ice cubes
• ½ cup unsweetened almond milk
• 1 tablespoon natural almond, sunflower, or peanut butter

Directions

Cookie dough balls (makes 20 balls, each serving of ice cream calls for two)

1. In a food processor, mix cashews, oats, and protein powder. Pulse until a flour consistency is reached.
2. Add maple syrup and almond milk and pulse a few more times.
3. Add in the dates and process until well combined.  Batter should resemble a thick sticky paste.
4. Transfer mixture to a bowl
5. On a cutting board, cut chocolate into small chunks with a knife and fold in chocolate into mix.
6. With wet hands (important step!), roll cookie dough into small round balls. Place on a plate or cookie sheet covered with parchment paper.
7. Freeze cookie dough balls for at least 3 hours. (Extras can be kept in the fridge)

Ice Cream (makes 2 servings)

1. Peel bananas and cut into quarters and freeze. Once frozen, you are ready to make the ‘ice cream’.
2. In a food processor or blender, combine banana, almond milk, ice cubes, and nut butter. Blend until smooth.
3. Transfer to lidded container and freeze for 2 hours or until firm. (if left longer and hard to scoop, just thaw on the counter)
4. Once your ‘ice cream’ is thick and scoop-able, divide between 2 glasses.
5. Drop in a couple cookie dough balls to each glass, and enjoy!

Nutritional Information

Calories: 388

Fat: 12g

Carbohydrates: 42g

Sugar: 16g

Fiber: 6g

Protein: 33g

For comparison, a medium DQ cookie dough blizzard has 1,030 Calories, 40g Fat, 157g Carbs, 117g Sugar, 1g Fiber, 17g Protein

Click here for recipe and image source

 

 

 

Mastitis

Mastitis is inflammation of the breast that can occur in breastfeeding women.  This condition can be caused by an allergy, infection, or an obstruction.  While mastitis is the most common in the first 2 to 3 weeks of breastfeeding, it can occur at any time during lactation.  Approximately 1 in 3 (other sources say 1 in 5) postpartum women in the West will experience mastitis.

This condition often comes on abruptly and often affects only one breast.  It may last for a few hours or up to a week or so.

Symptoms of mastitis include:

• Breast area that is warm, hot, sensitive and may be painful
• Red or reddish streaks on the tissue of the affected area
• Fever of 101.3 or more
• Chills
• Generalized aching
• Flu-like feelings

What causes mastitis?

Sometimes the cause of mastitis is unknown.  Possible causes or contributing factors can include:

• Plugged ducts
• Cracked or damaged nipples, which let germs in
• Ineffective or infrequent nursing or pumping
• Pressure from a baby carrier or a bra
• Fatigue
• Being “run down”

Other effects of mastitis, which can help indicate illness include:

• Decrease in milk supply from the affected breast temporarily
• Expressed milk that looks like strings or grains of thick, fatty milk; lumpy, clumpy milk (this is safe for baby, but some moms like to strain this out.
• Milk may contain more sodium and chloride, making it saltier—baby may refuse or resist the breast due to this temporary change in flavor.
• In more serious cases, milk can contain mucus, pus, or blood.

How to prevent mastitis

• Breastfeed or pump frequently
• Fully drain the milk from your breasts while breastfeeding
• Allow baby to completely empty one breast before switching to the other breast
• If baby nurses for only a few minutes on the second side (or not at all) begin on that side for the next feeding
• Alternate the breast you offer first at each feeding
• Regularly change the position you use to breastfeed
• Ensure that baby is latching properly
• Take good care of yourself– get enough rest, eat well, and drink enough fluids

What do to if you suspect mastitis

If you feel you may be experiencing mastitis or a plugged duct, please call or page the midwives if you are a current client.  A visit to determine the cause of your symptoms and potentially a prescription for antibiotics (if infection is present) and/or a recommendation for over-the-counter anti-inflammatory medication may be in order.

There are also many things you can do at home to help treat mastitis.

1. Apply cold or heat: apply a cold pack (frozen peas work great) or a heat pack or compress, whichever feels better to the area, 20 minutes on then 20 minutes off and repeat.  Hot showers and soaking (with the affected breast immersed) in warm water with Epsom salt can also help.
2. Empty the breast often:  frequently nurse or pump or hand express (at least every 2 hours) on the affected side to keep the milk moving.  (Don’t neglect the unaffected breast)
3. Rest: it is so important to rest as much as you can.  Rest means lying down sleeping or resting for as much of the day as possible.  Get help around the house as much as possible
4. Eat well and stay hydrated, drinking plenty of water throughout the day
5. Go braless if possible
6. Massage:  some call this the “bag of marbles” massage.  Cup your affected breast with both hands, fingers interlaced, and massage as if you were rolling marbles around in a bag.  You can also rub the affected area in a circular motion with 2 or 3 fingers.  You can massage as baby nurses, toward the nipple, to help with milk flow and clearing out obstructed ducts.
7. Natural remedies: speak with your midwife to see about the appropriateness of using raw garlic (2-5 cloves per day), Echinacea tincture, Oregon Grape Root tincture, Propolis tincture, and/or vitamin C
8. Raw potato or cabbage leaves:  applied to the breast.

After mastitis has resolved, it is common for the area to be red or feel bruised for up to a week longer.

Additional Resources on Mastitis:

http://kellymom.com/bf/concerns/mother/mastitis/

http://www.storknet.com/cubbies/breast/naturalremediespt2.htm

http://www.breastfeedinginc.ca/content.php?pagename=doc-BD-M

Breech babies

While it is not common, only 1 in 25 babies present this way at birth, we wanted to talk a bit about breech babies today and ways to encourage optimal fetal positioning during pregnancy.  Most babies will move to a head-down position in the weeks prior to birth, although not all.  Breech presentation is when the baby, instead of being positioned head-down, presents with his or her buttocks (and sometimes knees or feet) first, closest to the birth canal.

Though many babies have been safely delivered from the breech position throughout time, this type of birth scenario is considered out of the scope of birth center practice.  In cases of breech birth at the birth center, we transfer to the care of a hospital-based team.  However, there are many ways to encourage baby to move into a more optimal position if they are breech and ways to lower the risk of breech presentation before it occurs.

Reasons for breech presentation

Many believe that babies will get into the best position possible given the space they occupy in the womb.  This space can be affected by mom’s pelvic alignment and ligament length.  For example a twist, or torsion, of the pelvic joints can throw the uterine ligaments out of balance.  Broad ligaments may also be too tight and can hold a baby in a breech position.  Uterine tone can affect fetal positioning, as can the amount of amniotic fluid present.  Mom’s physical and emotional experiences can also affect baby’s position in the uterus (such as a car ride, or emotions such a fear, grief, or a sense of safety).

Fortunately, many babies that are presenting breech late in pregnancy flip before labor begins.  In these cases, they are often aided by the increased relaxin hormone levels made by mom’s body at the very end of pregnancy, which can relax her ligaments and uterus enough to allow baby room to shift.

In some cases, the natural shape of mom’s uterus, which may have a center membrane (septum) or a heart shape (bicornate) may contribute to breech presentation.

Evidence also indicates that women with a history of breech presentation in their personal or family history may have a greater chance of breech.

The location of the placenta, such as with placenta previa (placenta covers part or all of mom’s cervix), can also increase the likelihood of a breech presentation.

A short or wrapped cord may also be preventing a baby from getting into optimal position.  (This scenario is rare and doesn’t necessarily indicate an impending danger during birth.)

Lastly, premature birth also increases the risk that a baby will be born breech.  However, only 3 to 4 % of babies born between 37 and 42 weeks present in the breech position.

Types of Breech Positions

There are four ways a baby can present breech:

• Frank breech: the buttocks presents first with legs extended towards baby’s trunk
• Complete breech: the buttocks presents first with the legs folded so feet are close to the buttocks
• Footling: one or both feet present first
• Kneeling: when both knees present first, with the feet folded up behind baby’s thighs.

Oblique (diagonal) and transverse (lying sideways) positions are not considered breech presentations, although these positions carry their own risks.

Natural ways to help a breech baby turn

Before 30 weeks many babies are breech and it is generally not a concern at this time, as most of these babies will get into position in plenty of time before birth.  Midwives are trained and experienced at feeling for fetal position at every visit in the later months of pregnancy.  Breeches are often addressed between 32 and 37 weeks of pregnancy.

It is important to manage situations of breech presentation with the guidance of an experienced care provider.  Together, mom and care provider can talk about the options and what actions might be most appropriate, safe and beneficial to you.  Many factors, such as gestational age, known or suspected cause of breech, mom’s physiological health, and positioning may affect the course of action with a breech baby.

Homeopathy, chiropractic, craniosacral therapy, and Traditional Chinese Medicine (including acupuncture and moxibustion) can all assist in cases of breech.  In fact, many of these treatments utilized throughout pregnancy can help prevent any of the pelvic conditions that may contribute to breech.  A particular technique of chiropractic care known as the Webster technique has high success rates in turning breech babies.

Mayan abdominal therapy is another modality in which women have experienced success in turning a breech baby.  Massage, particularly myofascial release, can also be helpful in preventing or addressing breech.

Mothers can use certain positions to help turn a breech baby or prevent a baby from becoming breech in the first place.  This includes what is called the forward-leaning inversion.  Spinning babies is a great resource for more information about this.

In cases where low amniotic fluid is the case, women can increase their fluid intake and modify their diet (again with support from an experienced care provider) in addition to receiving bodywork.

You may also been seen by an OB for an External Cephalic Version (ECV) in which a doctor manually turns the baby head down through the abdominal wall.  This may be a good choice for some women after other options have been explored.

If you have questions about breech babies, please feel free to speak with us at an upcoming appointment.

Vitamin D in pregnancy and breastfeeding

There has been a lot of buzz around Vitamin D in the last few years, and with good reason.  Evidence continues to mount about the importance of getting enough of this vitamin.  While getting enough vitamin D is a concern for everyone, sufficient Vitamin D is especially important during pregnancy, while breastfeeding, and for babies.

Because the body produces Vitamin D via sun exposure, we in the North—with our months of underexposure to sunlight—need to be particularly vigilant about getting enough vitamin D through diet and supplementation.  Foods such as oily fish and eggs provide some vitamin D, though it is not always enough to eat these foods.  Supplementation is often necessary.

Photo Credit: http://www.rekamorvay.com/budapestdoula/images/naturalchildbirth.jpg

We offer blood testing at the center to check for levels of Vitamin D in the blood; and, from this, we are able to recommend an appropriate dosage of D3 supplementation.  We also carry vitamin D supplements at the center.

What is Vitamin D?

Vitamin D promotes calcium absorption in the gut and maintains adequate calcium and phosphate levels to enable healthy bone mineralization and to prevent disease. It is also needed for bone growth and bone remodeling.  Without sufficient vitamin D, bones can become thin, brittle, or deformed. Getting enough Vitamin D prevents rickets in children and a condition called osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis.

Vitamin D in foods

Very few foods naturally contain vitamin D. The flesh of fatty fish such as salmon, tuna, and mackerel, as well as fish liver oils, are among the best sources.  Of course in pregnancy, it is important to be mindful of safe fish intake to limit mercury exposure.

Small amounts of vitamin D are also found in beef liver, cheese, and egg yolks.  Other foods in the American diet are fortified with vitamin D, such as milk and cereal.

Research on the importance of Vitamin D in pregnancy

Vitamin D and preeclampsia

Women who are deficient in vitamin D in the first 26 weeks of their pregnancy may be at risk of developing severe preeclampsia, a potentially life-threatening disorder diagnosed by an increase in blood pressure and protein in the urine, according to research by the University of Pittsburgh Graduate School of Public Health.  This study found women with Vitamin D sufficiency at a 40% lower risk of severe pre-eclampsia.

Vitamin D and infant brain development

Emerging studies show a strong correlation between mom’s intake of Vitamin D and baby’s physical and cognitive development.  Fetuses use vitamin D in the womb for many important processes including regulation of the metabolism of neurotropic factors and neurotoxins, signaling neuronal differentiation, and protecting the brain from inflammation.

A recent study in Spain showed that the 14-month old children of women with sufficient Vitamin D in pregnancy scored higher on mental and motor skills evaluations, which can be predictive of IQ later in life, compared to babies whose mothers were deficient in Vitamin D during pregnancy.

Other studies have linked insufficient levels of vitamin D during pregnancy with language impairment in children at 5 and 10 years of age.

Prenatal Vitamin D may prevent autism

Researchers are also beginning to understand the link between prenatal Vitamin D levels and autism in children.  This study discusses this link further and mentions high rates of autism among Somali children in Minneapolis whose mothers were deficient in Vitamin D prenatally.

Vitamin D in pregnancy helps baby’s muscle strength

One UK study found that mothers who had high levels of vitamin D had children with a much higher grip strength compared with the children of mothers who had low vitamin D levels.

Dr. Harvey, a researcher in this study, explains:  “Muscle strength peaks in young adulthood before declining in older age and low grip strength in adulthood has been associated with poor health outcomes including diabetes, falls and fractures.

It is likely that the greater muscle strength observed at 4 years of age in children born to mothers with higher vitamin D levels will track into adulthood, and so potentially help to reduce the burden of illness associated with loss of muscle mass in old age.”

Postpartum Depression and Vitamin D

Other studies have found that sufficient Vitamin D intake can reduce the risk of postpartum depression.

Getting enough Vitamin D

It is important for all women in the childbearing cycle from conception planning to postpartum to get enough Vitamin D.  Studies have shown that women who take 4,000 International Units (IUs) of Vitamin D every day have the lowest risks of preterm labor, premature infants, and infection.

We are happy to speak with our clients about optimal Vitamin D supplementation depending on current levels and overall health.  This article also discusses the issue of safe and optimal levels in pregnancy.

Breastfed infants and Vitamin D

The vitamin D content of human milk is related to the mother’s vitamin D status.  The National Instituted of Health recognizes that mothers who supplement with high doses of vitamin D may have correspondingly high levels of this nutrient in their milk.  Generally speaking however, vitamin D requirements cannot ordinarily be met by human milk alone.

While the sun is a potential source of vitamin D for infants, experts caution against direct exposure to sunlight for infants, which reduces their exposure. The American Academy of Pediatrics recommends that exclusively and partially breastfed infants be supplemented with 400 IU of vitamin D daily, which is the RDA for this nutrient during infancy.

 

Sources:

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.naturalmothermagazine.com/

 

Meet Amy Johnson-Grass!

Today we get to know Amy Johnson-Grass, founder, director, midwife and naturopathic doctor at Health Foundations Birth Center.

Name:

Amy Johnson-Grass

Family:

Husband Tim, and two kids, Liam (7) and Isla (5).

Current residence:

Saint Paul, in the same neighborhood as the birth center.

What is your birth story?

I was born in February in Grand Rapids, Minnesota.  My mother always spoke warmly about her pregnancy; she loved being pregnant and always gets a glow when she talks about it.  At the time, they didn’t let dads into the labor room, so women spent much of their labor on their own.  It’s so interesting; it’s such a difference from most women’s birth experiences today.

And of course, it was February, in a snow storm…the snow always brings the babies!

Where else have you lived besides Minnesota?

Everywhere!  Growing up, my family moved about once every year and a half to two years, so I have lived lots of places.  As an adult, I lived in Seattle for many years and Tim and I moved back to Minnesota in 2005…living in St. Paul is the longest I will have lived anywhere!  While I wouldn’t change my childhood, I love the idea of building roots in one place for our children.

What is your favorite Saint Paul restaurant?

We love Salut, just down the street from the birth center on Grand Ave.  It is our neighborhood hangout.  They know us there, know our names, our order, everything.  We love that it is walking distance from our house and their patio is the best in the summer!

If you could travel anywhere tomorrow for free, where would you go?

I’d go somewhere warm with a beach.  I love adventure and going to new places, so I am not sure where I’d go exactly, maybe somewhere new.

Amy delivering babies in Vanuatu, an island in the South Pacific

If you could have one super power what would it be and why?

I’ve always wanted to have the nose-wiggling power from the show Bewitched!  Just wiggle your nose, and poof!  The house is clean!  Food is made (and cleaned up after)!  The laundry is washed and folded and in the closet organized (and all the socks match)!

What do you love to do when you are not at Health Foundations?

Well, I am here a lot!  But when I am not, I really enjoy running, it is very calming.  I also really love to spend time with Tim and the kids.  The kids are really active and we spend a lot of time outdoors, year-round.  In the summer, we especially love being in the water, being on the boat, and just being outside in the sun.  I love the sun.

Amy at the Dirty Girl Mud Run– HFBC has a team every year!

Great, let’s shift now to Health Foundations…

What is your role at Health Foundations?

My husband Tim and I own the birth center.  I am also the director, a naturopathic doctor, and a midwife in the practice.  As a naturopathic doctor, I specialize in pediatrics and women’s fertility.

What is Health Foundations’ ‘birth story’?

Tim and I moved back here in 2005 from Seattle.  When we returned, I opened a private practice on the other end of Grand Avenue and I was a homebirth midwife, serving local families from about 2005 to 2010.  And at the same time I was in a three-year postdoctoral fellowship with the National Institutes of Health for Complementary and Alternative Medical Clinical Research.  I also worked at Children’s Hospital in Minneapolis in their Integrative Medicine Program.

In 2008, Tim and I began looking for the perfect space for the birth center.  It took a while, actually, to find this space.   We were also the first birth center to open in the Twin Cities [in February 2010] so we had to work with the city on zoning.  It took several months to work with the city on not being zoned as a hoptial. The birth center has grown in so many ways since we have opened!  We are going on our fifth year, turning five in 2015.

What is your educational background?

I did my undergraduate work at Saint Olaf, in Biology and Environmental Education.  I always knew I wanted to go into medicine, so I was initially a pre-med student.  Even though St. Olaf is small, one of my early memories of the pre-med program was sitting in a big auditorium, they said “these are the numbers you need to get, these are the tests you need to take…” and it was just a big numbers game.  That is just not me.  So I looked into other majors, such as sociology and anthropology, but everything kept bringing me back to the medicine.

At the same time, I was volunteering at a surgery unit in the hospital and we would see the same patients back again and again.  There was such a lack of education for patients so that they would make the changes needed and not have to keep coming back; so they could actually be healthy and not need so many surgeries.  So that is really what got me into naturopathic medicine, it was the philosophical difference of that education piece and the finding a root cause of things that are going on with people so that you can really make a positive and lasting difference in their health and well being.

After my undergrad, I pursued and completed a Doctorate in Naturopathic Medicine, a Masters of Science in Nutrition and a Certificate of Midwifery at Bastyr University in Seattle, Washington.  I am also completing a Masters of Clinical Research at the University of Minnesota.  My Clinical Research masters thesis is on the statistics of Health Foundations Birth Center for the first four years in operation!

What inspired you to get into your field?

Really it was women’s choice, and women knowing their choices and their options.  And then as time has gone on, it’s been more and more about women’s empowerment.  I see how much pregnancy, and labor, and delivery, and birth can really change a woman—who she is and how she thinks about herself.  It’s more of a self-perception than an “anyone else” perception.  But in turn how a woman thinks of herself impacts the type of mom she is, the type of partner she is… that’s a big deal.

And the other piece is the education.  That has always been huge for me.  It’s a partnership so, in our practice at least, we give our patients the information and then our families digest it, ask lots of questions, and make the best choices for them.

What makes Health Foundations unique?

I think it is really unique to the Twin Cities that we are an integrative practice.  So we are in both worlds.  We understand the complementary medicine piece of herbs, homeopathy, botanicals, and counseling, physical medicine, nutrition and diet & lifestyle counseling—because that is huge.  But we also understand the conventional side of it too—medications, prescriptions, specialists and surgery.  We offer both worlds under one roof that is specifically serves women & children.

Also, I don’t think the community knows we offer fertility counseling and education for GLBT families and surrogates.  Low-tech (IUI) inseminations are done in our office, including both known donors and cryobank specimens.  This is such a special time in families lives that The Center is a welcoming and relaxed environment for these families to be.

What is your favorite thing about Health Foundations?

Truly, the community here.  It’s just amazing to see how moms and families connect with each other, either through the classes we teach, the HFBC events, Moms Group…  There is a big sense of community here.  That is really why Tim and I built the birth center was to create community.  And, as a choice for women.  Giving women choices in birth.

I also LOVE the HFBC staff of women I get to work with everyday.  I am so thankful for such an amazing group of women!

Also, I’ve been practicing in Minnesota since 2005. The first baby I delivered here was born in 2006.  So to see those kids and families grow, is the best.  I just ran into a mom at a coffee shop and her son just turned four—not so little anymore—it is wonderful to see families grow.

What is your philosophy on birth?

You know, everybody always says birth is normal, and it is—our midwives, we are truly experts in normal birth.  And that is so important today because normal is a rarity.  And knowing that birth, labor, and delivery don’t look the same for every woman is so important, to really know the range of normal and respect and allow for that.  I believe in woman’s right to have mobility and be able to eat in labor, to be in the positions that are best for them in their labor.  Its really about women and their experience.

What do you love about Health Foundations families?

The proactive role they take in their health.  And the energy and enthusiasm they bring to their care and their experiences.

What do you wish all Health Foundations families knew?

Well {laughs}, I am famous for the unpopular but important “no ice cream in pregnancy” rule!  Really, ice cream is not good for mom or baby!  It’s been so funny, because lately moms who’ve given birth with us have come back in and joked about the no ice cream rule!

Also, for new parents, I suggest choosing how you want to handle sleep before your baby hits 9 months!

Know that really, you only have so much control.  Your job in pregnancy is to exercise, and eat right, and get good sleep, and do everything you can do.  But ultimately, babies decide where they are born.