Julie A. Lamppa - Obstetricks: Mayo Clinic Tips and Tricks for Pregnancy, Birth and More

Pregnant and birthing mothers are elemental forces, in the same sense that gravity, thunderstorms, earthquakes and hurricanes are elemental forces. In order to understand the laws of their energy flow, you have to love and respect them for their magnificence at the same time that you study them with the accuracy of a true scientist.

Ina May Gaskin

Huge, heartfelt congrats as you anticipate a baby joining your family! The journey of pregnancy and childbirth is like no other. Each birth is a truly unique experience one that can shape parenthood, build confidence, and leave a lasting impression on mother, baby and family.

We share in your goal of giving your baby the very best start in life. A positive birth experience stems from a combination of education, comfort techniques and an understanding of options. This book offers all of those, backed by research and the expertise of doctors, midwives, nurses and doulas.

Each page offers a concise run-down of key topics to help you enter labor with confidence. The information here aims to help you learn the wide range of whats normal during pregnancy, labor and childbirth, so that you can stay at ease when you recognize something as part of the process. This book also explores whats possible, so you know the potential of this amazing adventure.

Everyone brings unique histories, beliefs and traditions to childbirth. Whatever your hopes and plans for your birth, we hope that this book can help lead you to a safe, healthy and joyous delivery.

Please note: The FRONT pages consist of the most important information to equip you for a positive childbirth experience. Soak up that knowledge first. Then, turn to the BACK pages for more ah-ha moments and empowerment for pregnancy, labor and beyond. Take it in while eating breakfast, riding a stationary bike or lounging in bed.

Health and happiness to you and yours!

Julie and Kerry

Julie Lamppa(right), APRN, Certified Nurse-Midwife (CNM) at Mayo Clinic, Rochester, Minn., and mother of two

Julies career has been dedicated to caring for pregnant and laboring women. She was a labor and delivery nurse for 15 years before earning a masters degree in midwifery in 2009. In addition to working as a midwife, she is a clinical instructor in the Department of Obstetrics and Gynecology at the Mayo Clinic College of Medicine and Science and a contributing editor of Mayo Clinic Guide to a Healthy Pregnancy. From extensive experience with low- and higher-risk pregnancies, Julie knows things dont always go as planned. She believes that helping women be well informed can lead to better birth experiences in any situation.

Kerry Schwalbach, Certified Labor Doula, Certified Postpartum Doula and mama of three

Kerry began training as a doula through DONA International in 2008. Early on, she wondered why some of the concepts and tips she learned for supporting women in labor werent on billboards for pregnant women everywhere. After putting her expertise to use with her own second and third births, she was determined to help spread such empowering information. Kerrys 20+ years in the wellness field include roles as a health educator, Pilates instructor, and consultant for the development of prenatal media and a family wellness curriculum. She sees pregnancy as an opportunity for a woman to focus on her health, gaining tools and tricks she can continue to use as her family grows.

Pregnancy is a vital time for you and your growing baby. Prenatal nutrition can have a profound long-term effect on babys health. Think of baby as a motivating personal trainer, keeping you on track feeling energized, fit and strong. (If morning sickness is a struggle, talk with your medical provider.)

• EAT A WELL-BALANCED DIET, including adequate protein, healthy fats, limited sugar, and lots of vegetables and fruits.
• TELL YOUR FRIENDS! FOLATE is vitamin B-9, and it helps prevent serious problems with a babys brain and spinal cord (neural tube defects). This means ALL women who could become pregnant should get adequate amounts of this vitamin 400 to 800 micrograms (mcg) daily. Great natural sources include leafy greens, asparagus, broccoli, beans, peas, lentils, citrus fruits, beets, eggs, avocados, Brussels sprouts, bananas, nuts and seeds. FOLIC ACID is the synthetic form of folate, found in vitamins and fortified foods. Another form thats sometimes found in vitamins is L-METHYLFOLATE.
• DRINK LOTS OF WATER (about 64 ounces a day) instead of sugary drinks, for overall hydration without excess calories.
• TAKE A PRENATAL VITAMIN WITH IRON to help baby grow strong and to avoid anemia as your blood volume increases. During pregnancy, aim to get 27 milligrams (mg) of iron daily. Most pregnant women will need added iron in their diet through a vitamin or supplement and iron-rich foods. Iron from animal sources is most easily absorbed, but dried beans and peas are great plant options. Other supplements to consider include vitamin D-3, omega-3 fatty acids, probiotics and calcium.

BEST TO AVOID:

• Alcohol, CBD, marijuana, tobacco products (including e-cigarettes) and all illicit street drugs.
• Seafood high in mercury, as it could harm babys developing nervous system. However, you may consume up to 12 ounces (oz.) a week of seafood low in mercury examples include shrimp, salmon, pollock, cod and canned light tuna. Just dont exceed 6 oz. a week of albacore tuna or tuna steak.
• Foods that could cause listeriosis, a bacterial infection thats 10 times more likely to occur in pregnant women compared with healthy adults. Listeriosis can harm both moms and babies. Steer clear of:
  • Undercooked seafood or meat.
  • Cold hot dogs and processed deli meats. Heat these to steaming or an internal temp of 165 F before eating.
  • Unpasteurized foods, unwashed produce and raw sprouts.
• Excess caffeine (>200 mg in a day).
• High levels of vitamin A. If you take the acne medicine isotretinoin, stop using it before you become pregnant. It can cause birth defects.

ADDITIONAL PRECAUTIONS:

• Always discuss use of medications, vitamins, and natural or herbal products, as well as vaccinations, with your medical provider.
• Wear gloves while doing activities such as gardening or cleaning a litter box, and wash your hands thoroughly afterward.

TO BE EXTRA CAUTIOUS, AVOID OR LIMIT EXPOSURE TO:

• Pesticides, insecticides, paint, varnish and aerosols.
• Harsh household cleaning products.
• Cosmetics and beauty products that may have trace amounts of toxins such as lead, mercury, phthalates and parabens.
• Plastics that arent BPA-free.
• Wireless technology. Evidence shows no cause for alarm. But if youre nervous about your exposure to electromagnetic energy, try using your cellphones speaker, and avoid holding your phone and laptop close to your body for long periods.

Lets leap into the benefits of being ACTIVE, because there are tons to list. In general, exercise helps lower your risk of many chronic illnesses and improves sleep, energy, thought processes and anxiety. More specific to pregnancy, being active can reduce your risk of complications such as gestational diabetes, pregnancy-related high blood pressure, postpartum depression and common issues such as back pain. Keeping active also improves your odds of having a spontaneous vaginal birth, shorter labor and quicker postpartum recovery. In short: BETTER QUALITY OF LIFE!