Let’s face it. As beautiful and wonderful as pregnancy can be, it can also be an uncomfortable and anxiety inducing time for a woman and for those around her trying to support. Ideally, many pregnant women want to find ways to improve the health of themselves and their babies during this time while eliminating unnecessary medicines or interferences that may cause harm. Today’s blog explores three holistic ways that pregnant women can promote health and healing during their pregnancy: nutrition, chiropractic care and Lamaze breathing.

Nutrition during Pregnancy

Every individual’s nutrition needs vary on some level and may even require a dietitian’s input. With that said, the Mayo Clinic outlines particular nutrients that pregnant women should make sure to consume in recommended quantities.

  • Folate and Folic Acid- Folate is a B vitamin that helps prevent neural tube birth defects. Proper levels of folate or folic acid can lower the risk of a premature birth occurring or a low birth weight. 600 to 1,000 micrograms (mcg) of folate/folic acid daily is advised during pregnancy. In addition to a prenatal vitamin, some good food sources of folate include fortified cereals, dark green or leafy vegetables, dried beans, lentils, peas and citrus fruits.
  • Calcium- During pregnancy, calcium is vital for strong bones and teeth for mother and baby. It also helps nerves, muscles and blood vessels work well. 1,000 mcg daily is advised for pregnant women, and in fact, 1,300 is recommended for pregnant teens. Dairy products are best for calcium absorption, but other sources include broccoli, kale and fortified foods like certain fruit juices and cereals.
  • Vitamin D- Vitamin D aids in calcium absorption and can also help regulate mood. 600 international units (IU) a day is recommended. Supplements can be helpful, but try to get vitamin D from food and the sun if possible. Good food sources include fatty fish like salmon, or fortified beverages like milk or orange juice.
  • Iron- Anemia can be a real problem for women, especially pregnant women. The body converts iron into protein in red blood cells called hemoglobin, which carries oxygen to tissues in the body. Iron needs are doubled during pregnancy so that your body can make more blood to give oxygen to the child. If not enough iron is present in the body, one could get iron deficiency anemia, which can lead to headache and tiredness for mom. If left unchecked, it could lead to premature birth, low birth weight and/or postpartum depression. Postpartum depression, in particular, is highly linked to a low storage of iron after birth. 27 milligrams daily is recommended. Good food sources include lean red meat, poultry and fish. Iron-fortified cereals, beans and vegetables are also good options. Prenatal vitamins usually contain iron, but your healthcare professional may suggest an additional iron supplement.

Consider Chiropractic Care During Pregnancy

If you have never experienced chiropractic care or have not visited a chiropractor in a long time, you might not think that a chiropractor is necessary during your pregnancy. There are many reasons why a pregnant woman might be wise to seek chiropractic care, but let’s dig into a few specific ways that Chiropractic can improve health outcomes for mother and baby.

As is the common first indicator for many people seeking a chiropractor, severe back pain is often what brings pregnant women into a chiropractic office. Common estimates indicate 50% of pregnant women will experience low back pain, with a third of that population suffering from severe pain and therefore reduced life quality. The body goes through several changes to create a hospitable environment for a growing fetus, many of which can result in a misaligned spine and discomfort.

These changes can include pelvic alterations, adaptations of posture, an exaggerated back curve and an extended abdomen. In regard to pelvic movement, a misaligned pelvis can mean less room for the developing baby to grow, a condition called intrauterine constraint. Chiropractic care can help correct these issues that not only cause discomfort and nausea but that can also interfere with a healthy, natural childbirth process.

For women seeking the most natural and straightforward birth process possible, chiropractic care is an excellent option toward achieving that goal. The International Chiropractic Pediatric Association (ICPA) recommends chiropractic care during pregnancy to make sure the pelvis is balanced and to ensure there is room for the body to develop in an effort to avoid breech or posterior positioning at the time of labor.  The position of the baby factors heavily into how smoothly labor may proceed, or even if a cesarean section might be required. Trained chiropractors typically used the Webster’s Technique to achieve desired pelvic alignment. The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when DCs used the Webster Technique. Created by the late Dr. Larry Webster and ICPA Founder, the technique that bears his name is a proven technique that many pediatric and prenatal/perinatal chiropractors employ. When searching for a chiropractor during pregnancy, it is wise to find one that is Webster Certified.

Find an ICPA recommended chiropractor with their handy search tool. We at Life University are honored to support the ICPA through student offerings, Webster’s Technique instruction and strategic partnerships.

Note: Continuing chiropractic care for yourself and your baby after birth may also be a good idea, especially if any birth trauma occurs for yourself and/or your baby. Pediatric chiropractic is a gentle and safe way to soothe infant challenges that may arise soon after birth, such as colic. It’s also a great way to set up your child for success with a properly aligned spine as they begin to rapidly grow.

Lamaze Breathing

Lamaze is a respected and recognized natural pain management method for childbirth. It utilizes controlled breathing to promote relaxation and decrease pain sensation. Many Lamaze classes also incorporate particular movements, similar to prenatal yoga but more targeted in focus. Professional classes are offered through Lamaze International and licensed entities to prepare a mother for birth and help her create a natural birth plan. Lamaze espouse six Healthy Birth Practices:

  1. Let labor begin on its own.
  2. Walk, move around and change positions throughout labor.
  3. Bring a loved one, friend or doula for continuous support.
  4. Avoid interventions that are not medically necessary.
  5. Avoid giving birth on your back and follow your body’s urges to push.
  6. Keep mother and baby together — it’s best for mother, baby and breastfeeding.

(Adapted from Giving Birth with Confidence, 3rd Edition and Lamaze’s “About Lamaze” page)

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