Caffeine and Pregnancy

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What better way to get going in the morning than with a delicious cup of Joe!  However, if you're pregnant or trying to get pregnant, you may need to find a new drink that doesn't contain the glorious stimulant we all know and love - caffeine!


Caffeine crosses the placenta to your baby.  While we can usually handle the effects of this stimulant, our little one on board can't.  Your baby's metabolism is still maturing and cannot fully process the caffeine.  Even small amounts of caffeine can cause changes in your baby's sleep pattern and normal movement patterns in the later stages of pregnancy.  It also increases your heart rate and blood pressure, both of which are not recommended during pregnancy.  Many women find it hard to sleep during the 2nd and 3rd trimesters, so adding a stimulant may make getting much-needed sleep even harder.

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We know that caffeine is not recommended during preconception and pregnancy, but decaffeinated coffees and teas should be avoided as well.  These beverages contain compounds called phenols that can make it hard for your body to absorb iron.  Many pregnant women are already low in iron and this can add to your deficiency.  If you do drink coffee or tea, it's best to have between meals and not with your prenatal vitamin.

The jury is still out on the amount of caffeine that is acceptable.  Some say 150 mg per day, others say 300 mg per day.  The best choice is to cut back on your intake as much as possible.  
Common sources of caffeine include:
* Starbucks House Blend Coffee (16 oz) 259 mg
* Dr. Pepper (12 oz) 37 mg
* Diet Coke (12 oz) 47 mg
* Coca-Cola (12 oz) 35 mg
* Green tea (6 oz) 40 mg
* Black tea (6 oz) 45 mg
* Decaffeinated brewed coffee (8oz) 8-13mg (depending on brand)
Your doctor and/or midwife will offer additional advice on foods to avoid when trying to get pregnant or during pregnancy.


Decaffeinated drinks (hot chocolate, cider, etc.) are a great option especially during these cold winter months.  Ask your local brew house for some decaf ideas too, you may be surprised at the wonderful yummy drinks that are available!

Folic Acid- The Wonder Vitamin!

--> Getting enough folate is crucial in preventing birth defects and now new research shows it may help prevent premature delivery. Here's what you need to know to give your baby the best possible start.

Spina bifida is the most common form of Myelomeningocele, a neural tube defect in which the bones of the spine do not completely form, resulting in an incomplete spinal canal.  This condition causes the spinal cord and the tissues covering the spinal cord to be exposed.  Myelomeningocele may affect as many as 1 out of every 800 infants, however, getting enough folate (or folic acid) in your daily diet and through a prenatal supplement, before and during pregnancy, can reduce your baby's risk up to 70%.  Recent research also has found that getting the recommended amount of folate can reduce baby's risk of being born with a cleft lip or cleft palate by one-third.

And as if that's not reason enough to take this amazing B Vitamin, there's more,

The latest research shows a link between folate and the prevention of preterm-birth. In a study of 38,000 women (sponsored by the National Institutes of Health), folate supplementation for at least one year before conception was linked to a 70% decrease in very early preterm deliveries at weeks 20 to 28 and a 50% decline in deliveries at 28 to 32 weeks.

For this wonder vitamin to give you the greatest benefits, you need to start supplementing before conception. Birth defects of the spine and brain occur in the first weeks of pregnancy.  If you are already pregnant, it's ok, don't fret- getting the folate you need is still important.  Both diet and supplementation is necessary.  Most prenatal vitamins contain 800-1,000 micrograms, which is perfect for moms to be and those already pregnant. But don't skimp out on the foods containing folate, like fortified cereals, beans and leafy greens.  Food is the easiest way for your body to absorb folic acid.

For more information, be sure to ask your OBGYN if you're doing all you can do to give your baby the best possible start!

Morning Sickness and the 411 on B6

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--> One of the "not so joyous" parts of pregnancy is morning sickness.  The name is kind of deceiving since morning sickness isn't limited to just the morning.  About half of all pregnant women experience it  around week 6.  Many women start feeling relief at week 14 but there is a small percentage who experience nausea and vomiting throughout their entire pregnancy (big hug for those moms).  Of course, just because morning sickness is common and likely to last "only" a few months doesn't mean it's not a challenge. Even a mild case of nausea can wear you down and leave you exhausted and miserable.

So, here's some good news!  Women who experience morning sickness during pregnancy often find relief in taking a B6 supplement. No one knows for sure why this works, but the supplementation of B6 has stood the test of time for effectiveness. Doctors first started prescribing B6 as a morning sickness remedy in the 1940s. Numerous studies since then have shown that taking a higher dose of B6 does have a lessening effect on nausea and vomiting during pregnancy.

A study performed in China also proved that higher levels of B6 can increase the chance of conception and lower the risk of early term miscarriage. The results were published in the American Journal of Epidemiology.  The study found that women with B6 levels above 30 had a 40% greater chance of conception and lowered their early miscarriage rate by 30%. Women with lower levels of B6 were negatively impacted by their deficiency. Alayne Ronnenberg, author of the study explains, "We found that poor preconception vitamin B6 status was associated with increased risk of early pregnancy loss and reduced probabilities of conception and clinical pregnancy in a prospective cohort of young Chinese women."

Many prenatal vitamins contain B6. Look for a vitamin that contains a high dose of B6.  Also, talk with your doctor or midwife about your symptoms and the possibilities for relief.  

Get Your Glow On!

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What causes that “pregnancy glow” so many women have while pregnant? Poetically speaking, the glow is from the knowledge and anticipation of the life growing inside, as well as healthier eating and living. However, technically it can be linked to an increase in blood volume. Women typically see a gain of 40-50% in blood levels during pregnancy.

This increased blood volume boosts blood flow to the uterus and kidneys and compensates for the blood lost during delivery. Anemia (which is too few red blood cells) can develop during pregnancy from dilution of red blood cells  as a result of the increased volume. The fetus uses the mother’s red blood cells to aid in development, especially during the third trimester.  We moms are, of course, happy to share, but it's important that we take care of ourselves as well. 

How do you know if you have anemia? Some of the signs are: fatigue, dizziness, pale skin, rapid heartbeat, or difficulty breathing. Visit your OBGYN for blood testing to know for sure.

The best prevention for anemia is taking an iron supplement or a prenatal vitamin containing the correct Daily Recommended Intake (DRI) of iron (9mg ).  Sounds easy enough.  Another way to prevent anemia is to start storing iron before you become pregnant. Since iron is stored in bone marrow, a prenatal vitamin used during preconception is helpful.  Any iron stored up before pregnancy can be used during pregnancy to aid in fetal development.

Unfortunately, many women have a hard time tolerating iron during pregnancy, so it is important to try different products until you find one that works for you.  If you have a hard time tolerating the iron in your prenatal vitamin, try another brand that might be better tolerated. Look for a prenatal vitamin containing micro-encapsulated iron, which tends to be gentler on the stomach. The iron is released over time, which alleviates the number one cause of iron-related nausea, iron hitting the stomach all at once.


So get your glow on girls!  Your body and your baby will thank you.

Thumbs Up or Down for Vitamin A

Is Vitamin A during pregnancy ok?  The answer is thumbs up AND down, making the acceptable dosage during pregnancy confusing to figure out.  Here is the scoop.  Vitamin A comes in two main forms: preformed (retinoid form- found in meats and fortified foods) and beta-carotene (which converts to the retinol form within the body- found in fruits and vegetables).  Multivitamins (including prenatal vitamins) may contain either form of Vitamin A.

Too much of the preformed Vitamin A can lead to birth defects and liver toxicity. This risk is highest during the first few weeks of pregnancy. You may consume as much beta-carotene as you wish at any stage of pregnancy. Beta-carotene only converts to the retinol form of Vitamin A when needed. Because of this built-in limiting mechanism, you cannot overdose on beta-carotene.

When looking for a prenatal vitamin, check both the source and amounts of Vitamin A to ensure that you do not exceed the recommended limitations (10,000 IU) during pregnancy. You must also keep in mind the amount of Vitamin A that you receive through your diet. Promise Prenatal vitamins (Stage 1) contain no Vitamin A for the pre-conception period through the first trimester. Stages 2 and 3 contain Vitamin A in the beta-carotene form to help nurture the baby’s growth and maintain the mother’s health.

Vitamin A helps maintain eye health and fight off infections and helps your body rebuild and recover after pregnancy. Your baby benefits from Vitamin A through cell growth, eye and health development, fat metabolism and bone growth.

Sharing the Big News

-->It's fun sharing the good news of being pregnant! Some of us want to shout it to the world (usually via Facebook, Tweet or blogging) and others are more private and only want a select few to know at first. Whichever category you fall under, it's fun to be creative in sharing the news. Here are a few fun ideas to help you spill the beans.

Creative ways to tell your partner that you’re pregnant:

• Make a meal of baby corn, baby carrots, baby back ribs, a salad of baby greens, etc. and see if he understands the hint. If not, ask him what the common theme of the meal is and if he sees any significance.
• Use a photo editing program like Morphthing.com (free with registration online) to morph your face and your partner’s. Give him the photo and label it as “Our future-due in 9 months”
• Wrap up a baby name book and give it to your partner saying that you bought him a great book about his future.
• If you have a dog that runs to greet people who come to the door, tie a note around the dog’s collar saying “Heather’s pregnant” for your partner to find.

Creative ways to tell you family/friends that you’re pregnant:

• Mail birth announcements with your due date and a question mark for the name, sex, and weight.
• Give them a framed photo of your ultrasound.
• Have your older child wear a shirt that says “I’m going to be a big sister(or brother)”
• Gather everyone for an impromptu family photo. Have your partner take the photo and say “Ok everyone, say Lucy’s pregnant!” instead of “cheese.” You’ll get a great photo of everyone’s reaction.
• Invite everyone over for a dinner and when your guests come to the door, answer it with a pillow stuffed under your shirt to look pregnant. It is best if you can do it with a straight face. When they ask what’s going on, just tell them you’re practicing for what’s coming up in the next few months.
• Before your partner gets home from work, decorate the living room with balloons and streamers and a sign that says “Welcome home DADDY!”

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DHA Omega-3 Before, During and After Pregnancy

-->Don't you just love being ahead of the game when it comes to information? I love being the first to find a good deal or get the scoop on some new amazing, must have product. Here is some great information you will want to know. DHA before, during and after pregnancy, here’s why …
New research proves that prenatal DHA supplementation really does improve a child’s motor, visual, and cognitive development. The study of 109 infants was conducted in Quebec and the results were recently published in the Journal of Pediatrics.
DHA levels of the umbilical cord were tested to determine the amount of DHA the child received in utero. “DHA concentration in the umbilical cord is a good indicator of intra-uterine exposure to omega-3s during the last trimester of pregnancy, a crucial period for the development of retinal photoreceptors and neurons,” explained lead researcher Eric Dewailly.
The infants were subjected to visual and motor tests at age 6 months and 11 months. The level of DHA present in the umbilical cord at birth was very closely related to the child’s development speed and progress.
There are also studies that show omega-3 supplementation can influence breast milk composition and subsequently a child’s brain. Mothers who take DHA also have lower instances of postpartum depression and often recover from pregnancy more quickly.
DHA is just one of many important nutrients for a healthy pregnancy. It is highly recommended that women take a pregnancy vitamin before, during, and even after pregnancy. Many women do not get all of the essential nutrients needed through diet alone. Supplementing a balanced diet with a prenatal vitamin is always a good idea. Many women begin to take DHA and a prenatal vitamin before pregnancy to increase their chance of conception.
Find out more. Resources:

Maternal omega-3 again linked to children’s coordination
Omega-3 Intake During Last Months Of Pregnancy Boosts An Infant’s Cognitive And Motor Development