Tips for a healthy, comfortable and satisfying pregnancy
“Many women have experienced complete relief from morning sickness and nausea after only one or two visits to an acupuncturist”
“It is advisable that you massage the perineum daily with a mixture of olive and wheatgerm oils for the last two months before the birth as it may lessen the risk of tearing and subsequent stitches”.
With a little planning there is no more satisfying and special time in a woman’s life than the nine months of pregnancy but sadly, women are often beset by needless anxiety and discomfort. This is a time to take the ultimate care of yourself to help to ensure that you and your baby are as healthy, comfortable and contented as it is possible to be.
During the first three months your body will be working overtime, you will probably feel tired and emotional for much of the time and need plenty of rest and loving support. Help around the house during these early days will not only be appreciated but is imperative, but if it’s not forthcoming then make a real effort to ignore some of the regular chores, believe me—they will wait and aren’t as important as you are.
Morning sickness and nausea
Some women experience morning sickness, a few feel nauseous all day and many more have no problems at all. Morning sickness is often associated with low blood sugar. Try sipping a cup of mild ginger tea (a thin slice of fresh ginger crushed and put in a cup of boiling water) on waking and throughout the day, or nibbling a few pieces of crystallised ginger, especially before meals. A couple of dry water biscuits before raising the head from the pillow in the morning (eat on your side not your back to prevent choking) may also help to avoid nausea. However it might be wise to avoid ginger if there is a history of miscarriage in your family.
Greasy and fatty food are prime culprits for making you feel nauseous but plenty of fruit, vegetables and wholegrain foods may make a big improvement. Small, regular meals are better than three large ones and make you can make them heavier than usual on carbohydrates. This should help to keep your blood sugar levels up. Many women have experienced complete relief from morning sickness and nausea after only one or two visits to an acupuncturist but you can try the following yourself. The classic acupuncture point for nausea and seasickness is located in the middle of the inner wrist, three fingerbreadths away from the wrist crease, between the two tendons. Locate and press firmly, one wrist at a time, for three minutes or so. It’s also possible to buy a bracelet from your health food store that can be used to apply pressure to the point.
The scent of the spearmint or ginger oil will calm your tummy during the night and you should wake up with no nasty queasiness. Use any or all of the following ideas.
Put one drop of spearmint or ginger essential oil on the light globe before switching on the bedside light at night. Put another two drops on cotton wool and tuck it under your pillow. Place a small bowl of lukewarm water in the bedroom before going to bed and sprinkle with one drop of spearmint and two drops of lavender essential oils.
Homeopathic treatment is effective for many women. The following suggestions are all 6-12 c and are taken as needed to control nausea. Check with a homeopathic practitioner if your symptoms persist:
- Nausea with coated tongue – Nux vomica
- Continual nausea with vomiting – Ipecacuanha
- Empty, nauseous feeling better after eating – Petroleum
If sickness is prolonged or frequent and causing distress a health professional needs to be consulted as the vomiting may be indicative of a more serious problem.
Nutrition
During your pregnancy you will be undergoing profound physical and mental changes and will cope better if you are properly nourished. Your food will need to be high in essential nutrients such as the following: Plenty of breads and cereals (preferably wholegrain), legumes, vegetables and fruits. If you put all the different colours of fruits and vegetables in your shopping trolley you will ensure that you have the widest range of vitamins and minerals, as colour is often an indication of vitamin content.
Keep your meals low in saturated fat. This doesn’t mean your diet needs to be bland and devoid of fat—olive oil for instance is both desirable and adds delicious flavour to foods. The one exception is that it’s better to eat a little butter than margarine. In our home we beat equal amounts of light olive oil and butter together. This combination lessens the saturated fat content but retains the pleasure content of tasting real butter.
It’s wise to eat only a moderate amount of sugars and foods containing added sugars. Begin to read labels—you will be astonished at the number of processed foods that contain sugar. Manufacturers use words such as lactose, sucrose, and fructose to try to hide the fact that there is sugar in the product but these are all sugar in one form or another. Choose low salt foods and use salt sparingly.
Calcium is needed for strong bones and teeth together with magnesium for a healthy heart. In addition to dairy foods, it can be found in leafy green vegetables, almonds, tahini, kidney beans, nuts, soya beans, tofu, tempeh, broccoli, alfalfa, anise, dandelion greens, parsley, nettle and watercress. All are delicious and are great sources of calcium.
Zinc is thought to play an important role in the formation of your baby’s developing organs, skeleton, and internal systems like nerves and circulation. Dietary deficiencies of zinc may be linked with premature delivery and low birth weight infants. It is found in dandelion greens, wheat germ, brewer’s yeast, ginger root, potatoes, pumpkin seeds, eggs, dried skimmed milk, steak and lamb chops, carrots, beans, Brussels sprouts, asparagus and corn.
Iron prevents and cures iron-deficiency anaemia, gives added resistance to disease and helps to prevent fatigue. When pregnant you need to eat more iron-rich foods such as beef, lamb, chicken, blackstrap molasses, raisins, legumes, dried apricots, eggs and kelp. Good herbal sources for iron include nettle, yellow dock root, dandelion root and greens, garlic, watercress and parsley.
Folate deficiency may cause brain and spinal cord defects at birth. It is possible to achieve the minimum level by eating sufficient amounts of the following foods daily but a folate supplement is recommended. Folate is found in green vegetables, carrots, kidneys, egg yolks, wholegrain cereals, fortified breakfast cereal and by drinking raspberry leaf tea. The benefits of folate begin three months before conception and continue to the end of the thirteenth week of pregnancy.
Foods that are rich in B vitamins are found in green leafy vegetables, whole wheat products, eggs, milk, cheese, soya flour, bananas, nuts, seeds, meats, fatty fish, avocados and dandelion greens.
It’s obviously best to eat only organically grown or unsprayed fruit and vegetables but if this isn’t possible then wash them thoroughly in several changes of water and peel root vegetables. Drinking bottled or filtered water is especially important during pregnancy as lead, pesticides and bacteria have been found in tap water supplies. It’s important to change the filters regularly.
Nerves and depression
It’s very natural for you to feel conflicting emotions during pregnancy. Your body is undergoing immense changes and this, combined with tiredness, can result in tearfulness and the miseries. When this happens, stop what you are doing and have a warm (not hot) bath with essential oils or do something that pleasures and really relaxes you.
Baby Blues Bath Blend
Use the essential oils only after the first trimester is passed.
- 1 teaspoon vegetable oil
- 2 drops mandarin or lavender essential oil
- 2 drops grapefruit or geranium essential oil
- 1 drop sandalwood or ylang ylang essential oil
- Mix the oils together in a small bowl.
If you don’t own a bath pillow, fill a hot water bottle with warm water and tuck it under your neck, the warmth will help you to relax. Add the oils after running the bath and swoosh the water to disperse the drops. Massage the floating drops of oil into your tummy and breasts, relax, talk to your baby and enjoy.
Herbs in pregnancy
The following list contains the only herbs that should be used during pregnancy as many herbs are contraindicated. The herbs are not meant to replace professional treatment and your health professional needs to be consulted if you are experiencing problems. With the exception of ginger it’s best to wait until the end of the first trimester to begin drinking herbal teas. The herbs are best taken as teas or decoctions that are made very simply.
Tea: Pour one cup of boiling water over one teaspoon of the finely chopped leaves or petals of the herb, cover and steep for five minutes. Sweeten with honey if liked. Alternatively, and to my mind far superior, steep one teaspoonful herb in one cup of cold water, cover and let it sit overnight, then strain it and drink it hot or cold throughout the day. This gently releases the greatest amount of the mineral properties such as calcium from the herb.
Decoction: simmer one teaspoon of crushed root or seed of the herb in one cup of water for ten minutes. Keep the pan closely covered.
Enough tea or decoction may be made for three to four days and stored in the refrigerator.
Alfalfa (Medicago sativa)
This is one of the few plant sources of vitamin K (necessary for blood clotting). It also contains eight digestive enzymes, is rich in calcium and numerous trace minerals and quantities of vitamins A, D and E. Eat sprouts liberally daily.
Chamomile (Matricaria recutita)
A relaxing, gentle sedative that lifts the spirits and calms the nerves, used for digestive disorders during pregnancy and may be combined with ginger to help morning sickness. It has high calcium content as well as being an anti-inflammatory aid. Reduces constipation with regular use. You can safely drink one to two cups daily but avoid high doses.
Cranberry (Vaccinium species)
This is a urinary tract antiseptic/antibiotic and inhibits E. coli bacterial adhesion to the bladder wall. If you have a urinary tract infection you need to consult a health professional but unsweetened cranberry juice or dried cranberries may be used as a complementary treatment. If you have a history of recurring infections cranberry is effective when used as a preventive measure to avoid urinary tract infection.
Dandelion (Taraxacum officinale) leaf and root
The dandelion is an amazingly rich vitamin and mineral source, it also eases constipation and aids digestion. The root helps boost liver function, allowing that organ to detoxify the blood. The leaf is a mild diuretic that helps to relieve water retention during pregnancy. The whole plant nourishes and tones the system.
Ginger (Zingiber officinale)
See Morning Sickness. Note: very high quantities in the first trimester may lead to miscarriage.
Fennel Seed (Foeniculum vulgare)
Fennel is an excellent stomach and intestinal remedy that relieves flatulence and colic. Fennel contains phytoestrogens and will increase the flow of milk in nursing mothers.
Lemon Balm (Melissa officinalis)
Lemon balm is a gently tranquillising herb and suitable for treating anxiety, depression, heart flutters, stomach nerves and high blood pressure. Eases nausea, colic and flatulence.
Nettle (Urtica dioica)
This herb can help in the treatment of poor peripheral circulation, anaemia and to promote milk production in nursing mothers. It contains high levels of calcium, iron and protein, and is an excellent herb for nourishing mothers who are feeling depleted. Helps to ease leg cramps and childbirth pain and reduces haemorrhoids.
Oatstraw
High in calcium and magnesium. It also calms nervous stress and tension.
Raspberry Leaf (Rubus idaeus)
Teas of this herb have been used for centuries to strengthen the tissue of the uterus in preparation for labour where it will assist contractions. Drink a tea of the leaves increasingly during the last three months of pregnancy starting with two cups a day and increasing to four cups. Sipping the tea during labour may decrease the risk of haemorrhage. Raspberry leaf infusion contains calcium in its most assimilable form. Assimilation is further enhanced by the presence of phosphorous and vitamins A and C in the leaves.
Skullcap (Scutellaria laterifolia)
This herb is a gentle pain and spasm reliever and is one of the best for easing nervous tension, exhaustion, depression, insomnia, excitability and hysteria. Acts as a tonic for the nervous system reducing stress and tension.
Essential oils and pregnancy
There are a few oils that are not safe to use during pregnancy. Check the lists below before using any essential oils. During the first four months of pregnancy use one per cent only of the following oils in blends (one drop essential oil in one teaspoon of carrier oil) and four to five drops in the bath: ginger (to sniff if nauseous) grapefruit, mandarin, neroli, spearmint, ylang-ylang.
During the last six months of pregnancy use one per cent only in blends (one drop essential oil in one teaspoon of carrier oil) and four to five drops only in the bath.: chamomile, grapefruit, geranium, rose geranium, lavender, mandarin, orange, petitgrain, spearmint, ylang-ylang.
Anti-stretchmark massage oil
This will help to keep the skin supple as it stretches:
- 6 tablespoons almond oil
- 2 tablespoon wheatgerm oil
- 2 tablespoon olive oil
- 40 drops mandarin oil
- 20 drops chamomile oil
- 20 drops lavender oil
Mixed together in a bottle, leave for four days to blend. Use to massage the thighs, abdomen and breasts once or twice daily from the fifth month.
Massaging the perineum
It is advisable that you massage the perineum (the area between the vaginal opening and the anus) daily with a mixture of olive and wheatgerm oils for the last two months before the birth as it may lessen the risk of tearing and subsequent stitches.
Back-ease oil
After the fourth month when the tummy gets bigger there may be a degree of backache that may be eased by massaging with the following oil. If there is a history of miscarriage in the family I wouldn’t suggest massage until the beginning of the third trimester.
- 2 tablespoons (40 ml) vegetable oil
- 2 drops chamomile oil
- 1 drop lavender oil
- 1 drop ylang-ylang or mandarin oil
To make: mix together well.
Massage during pregnancy should be very soft and gentle.
Nipple oil
If nipples are massaged for a few weeks prior to the birth there is less chance of getting sore and cracked nipples once the baby has started feeding. You can make the following oil and begin to use it several weeks before the baby is due.
- 2 tablespoons (40 ml) almond oil
- 1 teaspoon (5ml) wheatgerm oil
- 1 teaspoon (5ml) calendula infused oil, this oil can be bought from health food stores if you can’t make your own.
- Mix all in a little bottle. Shake well. Keep refrigerated. Massage the oil into the nipples and surrounding area with the thumb and first two fingers using a firm rolling movement. Use the treatment as often as possible before the birth and between feeds after the birth.
Hazards
There are certain foods that can be bad for you and the baby during pregnancy. Amongst these are any style of pate, shellfish, particularly raw shellfish such as oysters. Some cheeses including blue vein, camembert, Danish blue, stilton and all unpasteurised cheeses. These can increase the risk of contracting listeriosis; even a mild form of the illness can affect the unborn baby and can lead to miscarriage, premature birth, stillbirth or a baby that is very ill at birth. Meat when eaten rare or medium rare can increase the risk of contracting escheichia coli (E coli), toxoplasmosis and salmonella. Eating raw eggs and raw egg products, including homemade mayonnaise, also increases the risk of contracting salmonella. Many prescribed and over-the-counter drugs or medicines can adversely affect a pregnancy. Drugs can pass through to the placenta and affect the growing foetus. As a general rule, it is best to avoid taking drugs three months before conceiving and during the first trimester.
Enjoy your pregnancy so that you look back on it with pleasure. This is a wonderful time of your life and soon you will hold the baby that you have carried next to your heart for the past nine months.
Licorice linked to preterm babies
Studies show that long-term use of relatively high levels of licorice(Glycyrrhiza glabra L., Fabaceae) by pregnant women resulted in shorter periods of gestation (that is, less than 37 weeks gestation). One study involved giving postnatal questionnaires in maternity wards at the Department of Obstetrics and Gynecology of the University of Helsinki to all women who had given birth to full-term and preterm babies. Preterm births of twins, elective cesarean sections, and induced deliveries were excluded, as were other cases that are not directly related to licorice use.
Glycyrrhizin intake was grouped into three levels: low (less than 250 mg/week), moderate (250—499 mg/week), and high (equal to or greater than 500 mg/week). In brief, the heavy glycyrrhizin intake group included 20 percent of the preterm delivery group and 10.3 percent (11 of 107) of the control group. When preterm births in 40 women were limited to those considered early preterm (less than 34 weeks), a significant association with heavy licorice consumption was found. The authors conclude that "heavy consumption is … associated with a twofold-to-threefold increase in the risk of preterm [less than 37 weeks] birth.
Licorice is known to have mineralocorticoid effects at relatively high doses over prolonged periods; it can produce a condition called pseudoaldosteronism (a buildup of cortisol, which is recognised by the body as aldosterone, the adrenal hormone that tells the kidney to retain water and sodium, which lead to increased blood volume, and as a result, increased blood pressure and lowered potassium levels). While candy is the most common way to consume licorice, it is also found in teas and other herbal products, especially many Chinese medicinal preparations.
Source: Strandberg TE, Järvenpää AL, Vanhanen H, et al. Birth outcome in relation to licorice consumption during pregnancy. Am J Epidemiol 2001;153:1085-8.
