Announcing Your Pregnancy at Thanksgiving

This entry was written on Nov 27, 2008 by our Pregnancy Guru Melissa Rudy

If you’re eating for two this Thanksgiving, you may be presenting more than just a side dish or an apple pie when you arrive for the big feast. For expectant mothers who haven’t yet shared their exciting news with the family, Thanksgiving dinner provides a fun and dramatic opportunity to inform everyone of the upcoming addition.



Instead of just making an ordinary verbal announcement, why not strive for a more creative way to break the news? Below are some fun ideas for incorporating your announcement into the Thanksgiving celebration:



• At dinner, pass around some blank index cards and ask everyone to write down what they’re most thankful for. On your card, make a note about your upcoming bundle of joy. Gather the cards together into a pile, then nominate someone to read the entries. When yours is read aloud, sit back and enjoy the widened eyes and dropped jaws—and then let the telltale smile creep across your face.

• Thanksgiving is a popular time for family members to swap Christmas wish lists. When you compose yours, add several baby-related items, such as a new stroller, baby clothes, and crib bedding.

• If you’ve been assigned to bring a dish or dessert, decorate it with baby-related paraphernalia. For example, if you’re making a pumpkin pie, adorn it with miniature rattles, cribs, and babies.

• If you’re hosting Thanksgiving dinner, use miniature baby bottles for all of the condiments. People are sure to wonder why you’re using them, providing the perfect opportunity to break the news.

• Make copies of your ultrasound image and put them in envelopes at each person’s place setting. Have everyone open their envelope at the same time.

Depression During Pregnancy

We’ve all heard of the “baby blues” — but what happens when the blues come before the baby? It’s estimated that for every 10 women, one or two will exhibit symptoms of depression during pregnancy. For those who are already predisposed to depression, the surge of pregnancy hormones can alter levels of brain chemicals and exacerbate the condition, known as antepartum depression.

How do you know if you’re clinically depressed? Many of the signs can be attributed to other causes, which can make the medical disorder challenging to diagnose. The key is careful self-monitoring. If you experience any of the following symptoms for a period of two weeks or more, you should consult your obstetrician or health care provider:



• Persistent feelings of sadness

• Excessive fatigue or sluggishness

• Insomnia

• Disinterest in activities you once enjoyed

• Difficulty focusing on one topic or activity

• Loss of appetite, or a suddenly insatiable one

• Suicidal thoughts or tendencies



The safety of anti-depressant medication during pregnancy is a subject of some controversy among medical professionals. When considering an antidepressant, such as Prozac, Zoloft, or Paxil, it’s important to carefully weigh the potential benefits with risks to the fetus.



If you’re not comfortable with the risk associated with antidepressant medication during pregnancy, there are alternate methods of treatment. Holistic therapies such as support groups, light therapy, and psychotherapy can help restore feelings of well-being and minimize risk to you and your baby’s health.

Breast Pumping Tips

This entry was written on Nov 18, 2008 by our Pregnancy Guru Melissa Rudy

For mothers who plan to continue breastfeeding their babies, returning to work after maternity leave presents some unique challenges. Just as you’ve finally gotten into the groove with nursing your little one, you’ll be forced to spend long hours apart, requiring you to pump throughout the day. Don’t panic—with the right preparation and some smart techniques, pumping at work can be quick and easy.

While pumping for seven months with each of my two older daughters, I found the following strategies to be extremely helpful:

• Find a quiet space. In order for your body to secrete the hormone that releases your milk, you need to be as relaxed as possible, and this means locating a private, quiet place. Ideally, you should seek out a room with a locking door, a comfortable chair, and a tabletop on which to place your pump, bottles, and other accessories.


• Get a good pump. They may be pricey, but high-quality, double electric pumps are worth every penny. By doing both sides at once and benefitting from the extra suction and horsepower, your pumping time will be cut in half.


• Think about your baby. Many moms find that looking at a picture of their little one or holding a piece of their clothing while pumping helps get the milk flowing.


• Pump as much as you can. Breast milk follows the “supply and demand” rule—the more you pump, the more milk your body will make. In a regular 8-hour work day, try to head to your pumping station for 10-15 minutes, 3 times a day. If necessary, let your boss know your intended schedule ahead of time so he or she will be aware of the reason for your absences.


• Avoid formula. Provide your caregiver with enough pumped breast milk to make formula feedings unnecessary. If your baby gets accustomed to receiving formula throughout the day, his demand for breast milk will decrease.


• Stay hydrated. Dehydration can lead to slowed milk production. Drink plenty of water, juice, and milk, and avoid caffeinated and alcoholic drinks.


• Don’t smoke. Not only can it interfere with your body’s ability to produce milk, nicotine can also alter the taste of the milk and wreak havoc on your baby’s sleep patterns.


• Eat right and exercise. In addition to the obvious benefits of physical fitness and overall well-being, a well-rounded, nutritional diet and regular exercise help to fuel your body to produce the milk your baby needs.


• Breast-feed more when you’re home. By nursing your baby frequently during early mornings, nights, and weekends, you’ll get more milk during your pumping sessions. If your breasts aren’t entirely empty after a nursing session, pump for a few minutes afterward.

Performing Kick Counts

As you near the middle of your pregnancy, you’ll begin to experience those first wondrous flutters of your baby’s movement in your womb. Although they may be fleeting at first, those tiny stirrings will soon become unmistakable and frequent.

Toward the end of your pregnancy, usually around the 28th week of gestation, your doctor or midwife will most likely mention “kick counts.” More and more often, medical practitioners are using kick counts as a means of monitoring your baby and ensuring a healthy level of activity.

So, what exactly is a kick count, and how do you know if you’re doing it correctly?

As the name implies, a kick count is a tally of the number of movements your baby makes in a given time period. Below are some tips for obtaining accurate results:

• Always perform kick counts at the same time of day, ideally at an hour when your baby is typically the most active.

• Get a pen and piece of paper and lie down on your side. Each time you feel your baby move, make a mark on the paper. Any type of movement qualifies, no matter where you feel it or how forceful it is.

• Continue marking movements until you have 10 marks in a 30-minute time span. If you have fewer than 10 marks and 30 minutes have passed, turn on your other side and continue the count.

• If you’re not feeling much movement, try drinking some orange juice or eating a snack. The sugar consumption can help to get your baby up and moving.

• If you haven’t recorded at least 10 movements in two 30-minute sessions, contact your doctor or midwife for suggestions.

Preparing to Return to Work

This entry was written on Nov 18, 2008 by our Pregnancy Guru Melissa Rudy

The days after a new baby is born can seem interminably long, which makes it all the more strange that the first three months zip by in the blink of an eye. Before you know it, what once seemed like a never-ending maternity leave will be drawing to a close. With the right preparation and mindset, returning to work doesn’t have to be riddled with stress and anxiety.

Below are some of the strategies that worked for me when I was faced with getting back in the corporate saddle after the births of my two older daughters:

• Bid the guilt adieu. Too often, working moms beat themselves up for making the decision to leave their babies and return to work. The reality is, for many women, working outside the home actually makes them better mothers by providing them with healthy challenges, interactions, and mental stimulation. Plus, for many families, it’s an economic necessity. Give yourself permission to look forward to returning to your job, with the knowledge that you’ll fully appreciate the quality time with your little one when you’re off the clock.


• Start the child care hunt early. This is one area in which you should never settle for less. In order to give your job the dedication and attention it deserves, you’ll need the complete peace of mind that comes with knowing your baby is well cared for throughout the day. Whether you choose a private provider or a day care, explore the facility completely and ask plenty of questions. Most importantly, trust what your gut tells you about a potential caregiver. And remember, this isn’t the time to skimp—with quality child care, the old adage “you get what you pay for” rings true.


• Establish expectations. Before returning to work, it’s a good idea to meet with your boss to get a clear idea of what duties you’ll be retaining, as well as to verify your working hours and any available sick or vacation time. If you’ll be nursing your baby, request a discreet room where you can pump, and let your boss know you’ll be needing two or three breaks throughout the day.


• Don’t return on a Monday. The transition will be easier if your first week back is a short one. Try to schedule your return date for mid- to late-week.

Announcing Your Pregnancy at Work

While it’s usually a good idea to keep your personal life at a respectable distance from your professional persona, the two will ultimately collide when you become pregnant. After the excitement of the first few weeks, be sure to take the following into consideration when deciding when to clue in your colleagues:

• Verify the results. It can be tempting to swoop in and share the news after the first home pregnancy test, but it’s an unfortunate fact that many premature positives turn out to be false. Before you make your announcement, get a blood test to confirm the results. Many women opt to hold off until the end of the first trimester, reducing the chances that they may need to share bad news if the pregnancy doesn’t endure. On the other hand…

• Don’t wait too long. Out of courtesy to your boss, you should give him or her enough time to plan for your absence, which may necessitate hiring a temporary replacement or cross-training other employees.

• Read the handbook. Before making your status known, it’s a good idea to review your company’s policy on pregnant employees and maternity leave. Your Human Resources department should have information on what you can expect regarding the duration of your leave, the amount of compensation, and what paperwork is required. If you work with someone who has already been through the process, ask them to share their experiences.

• Resist a theatrical announcement. Instead of breaking the news to the entire department during lunch, request a private meeting with your boss and tell him or her individually. Be sure to come armed with as much information as possible, including your due date, expected length of your leave, and any ideas for transitioning projects during your absence.

However and whenever you choose to make it known that you’re expecting, the announcement should set the tone for the rest of your pregnancy. By conveying the news in a professional, confident manner, and by letting your boss know that you’ll continue to contribute to the best of your abilities, you can help ensure that you’ll be treated with respect in the coming months.

Staying Comfortable at Work

This entry was written on Nov 18, 2008 by our Pregnancy Guru Melissa Rudy

As your body changes in response to your progressing pregnancy, especially during the second and third trimesters, you’ll likely notice that some common work-related positions and activities will become more challenging. No matter what physical demands your job encompasses, there are certain things you can do to enhance your level of comfort and avoid some of the most prevalent aches and pains experienced by expectant moms.

• Sit with support. Nowadays, “ergonomic” office seating is all the rage, helping to ensure good posture and prevent the muscle strain that can come from sitting all day long. For pregnant women, many consecutive hours in a chair can result in discomfort. If you have a desk job, request an ergonomic chair with lumbar support, firm cushioning, and adjustable armrests.

• Stand smart. If your job requires you to be on your feet for long periods of time, be sure to wear comfortable shoes and supportive pantyhose. Take frequent seated breaks to avoid muscle pain and dizziness. While working in a standing position, prop up one foot on a slightly elevated surface, such as a low stool or ottoman, to promote proper circulation.

• Bend and lift properly. For positions that involve some degree of manual labor, such as unloading boxes and stocking shelves, be sure to use proper techniques to avoid muscle strain. Always bend with your knees instead of leaning forward from the waist, and refrain from turning your body as you lift. Leverage the power of your legs to support the item you’re lifting rather than relying on your back. Don’t over-exert yourself -- if you suspect something may be too heavy, ask for assistance.

• Take frequent breaks. Even if it’s just for a few minutes, getting up and taking a short walk around the office can help stretch out muscles, prevent water retention, and boost energy levels.

Well-Balanced Nutrition During Pregnancy

Good nutrition is always important, but when you’re growing a new life inside of you, it becomes even more essential. To ensure a smooth pregnancy, a successful delivery, and a healthy baby, do your best to consume a well-balanced diet with a variety of foods from each of the recommended groups.

Most obstetrical dieticians recommend striving for the following balance each day:

• 3-5 servings of vegetables

• 2-4 servings of fruit

• 6 or more servings of grains, bread, rice, pasta, or other starches

• 2 servings of cheese, yogurt, milk, or other dairy products

• 2-3 servings of lean meats, fish, poultry, eggs, beans, or nuts

• At least 64 ounces of water, juice, or milk

When choosing your fare, try to select foods high in iron, calcium, and protein. Be sure to get the recommended daily dose of fiber, which helps to regulate the digestive system and ward off the constipation that can often plague pregnant women. Most doctors recommend avoiding fish with high levels of mercury. Above all, balance is key—by diversifying your diet into the right buckets, you’ll be effectively providing your baby with the right proportions of vitamins and minerals.

Battling Fatigue During Pregnancy

This entry was written on Nov 17, 2008 by our Pregnancy Guru Melissa Rudy

Growing a new life is an uncontested miracle, but -- as any mom can attest -- it takes its toll on your energy level. Especially during the first trimester, pregnancy can bring about a bone-weary exhaustion that sends many expectant moms longing to burrow back into bed and stay there.

Although the fatigue can’t be avoided entirely -- after all, your body is working extra hard to fuel the growth of your unborn baby -- there are some things you can do to alleviate it.

• Prioritize according to your energy level. If you’re most energized in the morning, plan to tackle your most draining tasks shortly after waking up. Conversely, if you’re a slow starter, you should try to schedule important items for after lunch.

• Call in extra help. When energy is in short supply, try to conserve it for essential tasks. If your budget allows, you might consider hiring a part-time housekeeper, laundry service, or landscaper to tackle the more strenuous chores.

• Shop online. Skip the mad dash from store to store -- Internet sites allow you to shop from the comfort of your own home, and can offer significant savings to boot.

• Don’t skip the exercise. Sure, it can be tempting to creep under the covers after a long day, but maintaining a healthy activity level is integral to keeping up your energy. Once you get going, you’ll likely find that a brisk walk, spinning class, or yoga session helps to reduce fatigue and boosts your overall sense of well-being.

• Get plenty of sleep. By turning in early at night, you’ll be better rested and more equipped to combat fatigue throughout the day. If your schedule allows, sneaking in a couple of quick power naps during your most tired times can also do wonders for your energy level.

Changes in Your Body During the Third Trimester

As you enter the “home stretch” of your pregnancy, you’ll undergo some of the most significant physical changes yet. Many of them will be the same symptoms you’ve been experiencing during the second trimester, although to a greater degree. Now more than ever, it’s important to pay close attention to your body and report any concerns to your doctor, who will also be examining you more frequently as your due date approaches.



Below are some of the most common physical changes you’ll notice during the third trimester:



• Heartburn: Many women complain of this uncomfortable burning sensation at the tail end of their pregnancy. This is often due to a combination of elevated hormone levels and the pressure applied by the weight of the baby.

• Swelling: Although a moderate amount of swelling is normal, especially in the ankles, fingers, and face, you should contact your doctor immediately if you notice excessive or sudden bloating or weight gain, as this could be an indication of preeclampsia.

• Restless sleeping: Many pregnant women complain of having trouble sleeping as they approach their due date. As the baby -- and your belly -- grow larger, you’ll most likely find it difficult to get into a comfortable position. You may also experience muscle spasms, late-night thirsts, and sudden changes in body temperature, all of which contribute to restlessness.

• Bladder sensitivity: The urge to urinate, usually starting at the end of the first trimester, will ramp up now that the baby’s heavier weight is pressing against your bladder and other organs.

• Shortness of breath: A carry-over from the second trimester, this symptom will intensify in the final weeks of pregnancy, as your uterus grows larger and your respiratory system becomes more taxed.

• Discharge: It’s normal to see thick, white discharge during the final weeks of pregnancy. To prepare for delivery, your cervix will begin to thin out and grow softer, which causes the mucous-like secretion. Your doctor will check your cervix regularly to monitor the effacing process as you approach your due date.

• Weight gain: During the third trimester, the rate of weight gain will be approximately 3-4 pounds per month. An overall gain of 25-30 pounds throughout the entire pregnancy is considered a healthy range for both mom and baby.

Changes in Your Body During the Second Trimester

Once the bone-weary fatigue and queasiness of the early weeks of pregnancy have abated, many expectant moms find the second trimester to be much easier in comparison. Even so, you’ll continue to undergo significant physical changes, many of which are more noticeable from the outside. Although you may be feeling much better, it’s important to monitor your body to make sure everything is progressing as it should be.

As the second trimester draws to a close, you’ll be experiencing some of the most exciting aspects of pregnancy, including fetal movement and a real, honest-to-goodness baby bulge.



Below are some of the most common physical manifestations as you approach the mid-point:



• Muscle aches and pains: Most women notice these primarily in their abdomen, thighs, groin, and back. This discomfort is a completely normal effect of your body stretching and expanding to accommodate your growing baby. These symptoms can be remedied with moderate exercise, pregnancy yoga, and daily stretching.

• Shortness of breath: You may notice that you become winded more easier after physical activity, such as climbing stairs or walking long distances.

• Changes in complexion: Many expectant moms find that their skin changes in appearance, for the better or the worse, during the second trimester. The luckier ones experience an improvement in their complexion, taking on what’s commonly known as the “pregnancy glow,” while others may be stricken with acne or splotchiness.

• Itching: This is usually due to tautness of the skin as it stretches to accommodate your growing baby. If you experience intense itching in tandem with vomiting, nausea, or loss of appetite, contact your obstetrician or midwife to rule out a potentially dangerous condition.

• Stretch marks: Some women begin to notice stretch marks in the abdomen area as their bellies expand. You can treat and prevent these by applying “belly balm” or other lotions designed to counteract stretch marks.

• Weight gain: Although every woman -- and every pregnancy -- is unique, average weight gain during the second trimester is one pound per week.

Nutrition and Pregnancy

You're pregnant so that means you can eat for two, right? Not really. Being pregnant does mean you need to pay special attention to your nutrition, however. You can enjoy that special, sweet treat, but your diet and pregnancy nutrition will also be your baby's diet and nutrition.

* Eat a well-balanced meal every day.

* Smaller more frequent meals may ward off indigestion and keep you feeling more energized all day.

* Avoid too many sweets and an overload of carbs.

* Focus on lots of fruits and vegetables, including plenty of protein filled legumes.

* Don't forget the dairy products. If you are lactose intolerant, there are plenty of substitutes.

* Get plenty of fiber in your daily diet.

Always check with your doctor about specific foods to avoid, or if you experience any problems.

Changes in Your Body During the First Trimester

Congratulations -- you’re pregnant! Once the initial excitement subsides, your thoughts will most likely center around how your body will change in the coming months. Most expectant moms can’t help but anticipate the bulging belly, the cute maternity clothes, and even the endearing “pregnancy waddle.” But you’ll quickly realize that many of the most obvious physical changes are still a long time coming. In fact, if this is your first baby, you may not even start to show for two or three months.



That said, your body will experience some significant changes during the first trimester, even if they’re not detectable to the naked eye. Below are some of the most common symptoms:



• Fatigue: Many women notice that they tire a lot faster in the early weeks of pregnancy, experiencing what is often described as a bone-weary exhaustion. This tiredness is a result of your body working extra hard to support the new fetus growing inside of you. To counteract the weariness, rest as often as possible and try to get at least eight hours of sleep each night. It may sound contradictory, but regular moderate exercise is also a great way to offset fatigue.

• Nausea: Morning sickness (a bit of a misnomer, as this can strike anytime of the day or night) is prevalent during the first trimester. Try to stick to bland foods, never start the day on an empty stomach, and avoid any known triggers that bring on queasiness.

• Bladder sensitivity: It may not be obvious just yet, but your growing uterus is already beginning to press against your bladder, causing you to experience more frequent urges to urinate throughout the early weeks of pregnancy.

• Weight gain: On average, women gain approximately one pound per month during the first trimester, so you shouldn’t see any drastic changes in this area just yet.

Risk of Smoking During Pregnancy

We all know smoking poses health risks—especially for women who are expecting. The smoke emitted from cigarettes contains thousands of toxic chemicals, including nicotine, tar, and carbon monoxide. But what exactly are the dangers of lighting up during pregnancy? The answers are sobering, especially considering that 13% of American women continue to smoke throughout their pregnancies.

• Increased risk of ectopic pregnancy, which can be fatal for both mother and baby


• Higher percentages of miscarriage and stillbirth


• Twice the chance of placental complications, such as placenta previa and placental abruption, both of which can result in the death of both mother and baby


• Slowed growth of the fetus and lower birth weights, which can cause severe physical impairments and mental retardation


• 30% increase in the risk of a premature delivery


• Higher risk of physical birth defects


• Increased risk of SIDS (Sudden Infant Death Syndrome) after birth


• More chances of developing learning disabilities, asthma, behavioral disorders, and other problems during early childhood

Childbirth Classes

With the number of classes available on childbirth, women have many options to choose from to help with labor and delivery. You can try Lamaze, Bradley, or hypnobirthing, just to name a few. The Lamaze childbirth classes support birth as a natural and healthy process. This method emphasizes that women have a right to have childbirth free of medical intervention, but they do not advocate against medical pain relief during labor. The Bradley method fully supports childbirth as a natural process and encourages women to diet and exercise during pregnancy and use breathing techniques to manage pain during labor. Hypnobirthing is lesser known, but growing in popularity. This method stresses using your mind to achieve a state of relaxation and eliminate fear, tension, and pain during childbirth.

Fitness Precautions During Pregnancy

While pregnancy fitness is important to the health of you and your baby, there are some precautions that you should keep in mind.

* If you haven't been regularly exercising already, see your doctor before beginning a fitness regimen.

* Avoid rigorous bouncing, arching of your back, and any exercise which involves even mild abdominal trauma.

* Maintain even, steady breathing while exercising.

* During pregnancy fitness, do not lift your feet over your hips.

* Do not do sit-ups that are past 45 degrees.

* Don't do fitness exercises that require precise balance.

* Be sure you always stretch before and after your fitness regimen.

* Don't overdo it! Cut back on your exercise levels as your pregnancy progresses.

Always check with your doctor before engaging in exercise programs, or if you experience any problems.

Breastfeeding and Working Mothers

You don't have to stop breastfeeding just because you've gone back to work. You can successfully breastfeed your baby and effectively do your work by following these tips:

* If possible, find a quiet place to pump every two to three hours at work.
* Store your pumped breast milk in a refrigerator, and transport it home at the end of each day in a cooler.
* Nurse your baby right before you leave for work each morning, and nurse again as soon as you get home.
* If you can't pump at work, you can continue to breastfeed, although your baby's caregiver will need to give her formula or stored breastmilk during your absence. Breastfeed as often as you can once you return home each day.

Benefits of Pregnancy Fitness

Is it really important for you to exercise while you are pregnant? What are the true benefits of pregnancy fitness and exercise? The answer to the first question is an emphatic yes! Exercising will make you feel better during your pregnancy. The benefits include the following:

* Exercising improves balance which can be disrupted because of changes and weight gain in your body.

* Exercising stimulates the right hormones in your body leading to a better emotional health.

* Exercising helps to get your body in shape so that you are more prepared for labor.

* Exercising strengthens your heart, which is already working overtime to support you and your baby.

* Exercising also strenthens your muscles and your joints, getting you into better shape for labor and delivery.

Pregnancy fitness exercises are important to your health and the health of your baby! Always check with your doctor before engaging in exercise programs, or if you experience any problems.

Due Date Calculator and Pregnancy

Determining the due date of your baby isn't an exact process. In fact, there are actually a small precentage of babies who are actually born on their due dates. Most obstetrician's offices have due date predictor charts and calculators to help you figure out the approximate date that you can expect your baby. The normal range of birth can fall anywhere from 38 to 42 weeks, however, making the calculation of a due date difficult to hit exactly. Most due date calculators take the first day of a woman's last period and add nine months and one week to determine the due date.

Conception and Infertility Problems

There are over 2.1 million married couples in the U.S. who deal with infertility issues. Other women have sought fertility treatments, even though they might not have been labeled infertile. With so many women waiting until their 30's and 40's to begin their families, infertility is becoming a more prevalent issue. In about one third of infertile cases, the cause is unknown. The other two-thirds are typically split between male and female problems. If you are having problems with conception, contact your ob-gyn. He or she may want to refer you to a fertility specialist for further testing.

Yoga During Pregnancy

Yoga is an excellent way to stay fit during pregnancy. This safe, low-impact workout offers an array of benefits to women who are expecting:

• Improves posture and muscle flexibility without putting excess stress on your joints

• Helps you master meditative breathing exercises that can be used during childbirth

• Allows you to practice birthing positions that can be used during delivery

• Reduces back pain, as well as other aches and strains

• Aids in overall relaxation and physical well-being

Ideally, you should look for a yoga program that is designed specifically for pregnant women, as these will avoid exercises that could pose a danger to your unborn baby. During the second and third trimesters, you may need to use a chair or wall to ensure that you don’t lose your balance when assuming yoga positions. After the first trimester, be sure to avoid poses that require you to lie flat on your back, as this can restrict the flow of blood and oxygen to the fetus.