prenatal wt gain

Mamas on Bedrest: Are You Getting the Nutrition You Need?

September 2nd, 2014

Hello Mamas,

Are you getting the nutrition you need? As many of you settle into your bed rest routines, it can be very easy to skip meals (especially breakfast! Don’t do it!!!), snack a lot and give into many of those crazy cravings as a way to soothe your “sorrow” over your bed rest experience. I want to reiterate, this is no time to be slack with your nutrition! Mamas on Bedrest are at increased risk of insufficient weight gain and low birth weight infants. Because Mamas on Bedrest are physically inactive and confined to bed, they are less apt to take in some essential nutrients like Vitamin D (Vitamin D is manufactured in your body by converting the suns rays along with Cholesterol into the vitamin) and they may require additional Calcium to not only support the pregnancy, but to support mama’s bones as she is not able to do any weight bearing exercise (even walking with a light grocery bag is load bearing exercise!) during pregnancy.

As always, it is best to receive necessary nutrients from a well balanced, nutrient dense diet. Karimums, an Australian support website for mamas, has provided the following infographic which outlines the necessary nutrients and amounts needed to sustain a healthy pregnancy. The infographic also shows the foods that can help meet these nutritional needs. Here is a copy of the info graphic:



And while this infographic is a great reminder of the nutritional needs of pregnant mamas, it also shows that it may be difficult to consume enough foods to take in the necessary nutrients. Hence, I want to reiterate the vital importance of prenatal vitamins. This is always a controversial topic, but one of vital importance. One look at this infographic and a mama on bedrest may say to herself, “There is no way that I can eat 18 cups of raw spinach a day! While this may be true (and we don’t want to discourage mama from eating spinach at all!!) mama still needs the folic acid, and taking a pharmaceutical grade prenatal vitamin will enable mama to get the vital nutrition she and her baby need without having to consume an entire spinach garden daily!

I want to add a note about prenatal nutrition here. Nature has designed it so that when a woman becomes pregnant, the first nutrients that are available to her body are directed towards the baby for its growth and development. Ideally, a woman is taking in enough nutrient foods to support herself and her baby. But if mama happens to be deficient, let’s say, in calcium, when her body takes in calcium it is first directed to the growing baby and any left over is then used to sustain mama. So if a woman is calcium deficient or not taking in enough calcium to sustain both herself and her baby, she will suffer. To this end, I have personally seen women develop cavities during pregnancy (Calcium aids in good dental health!) and in an extreme case, a woman was osteopenic (had low bone mass density) after her pregnancy.

Mamas, eat well. Use the infographic above to fortify your diet. If you are not already taking a high grade prenatal vitamin, discuss with your health care provider if you need prenatal vitamins and which ones might be best for you. E-mail and we can share with you pharmaceutical grade prenatal vitamins that will supply the nutrients your body needs to serve you and your baby! Also, check out “From Mamas to Mamas: The Essential Guide to Surviving Bedrest” as we have an entire section dedicated to prenatal nutrition and vitamins! Download your copy now from!


Mamas on Bedrest: Pregnancy Changes You From Head to Toe

July 12th, 2013

“Pregnancy changes you from head to toe” is an infographic produced and posted on the  HealthyWomen website.  This informative image gives a brief but detailed overview of the changes taking place in a woman’s body during pregnancy. I found it to be quite helpful and share it with you here.

I encourage you all to take a look at the HealthyWomen Website . They post a wide variety of information on a wide variety of topics all related to women’s health. While the information is introductory for the most part, I have found the website helpful when I have needed quick information. I’ve been able to search the HealthyWomen website and get quick answers. While I don’t think that they delve very deeply into bed rest, they do have a lot of general information on pregnancy that you may find useful. Take a look and let me know what you think in the comments section below.



Mamas on Bedrest: A Healthy Start Improves Outcomes

April 5th, 2013

I love it when research confirms what I already know and am doing.

Shelley Wilkinson and H. D. McIntyre started a program in Australia called “Healthy Start To Pregnancy” in Australia. Their premise was that women given information and tangible guidance at the beginning of and during pregnancy will have better outcomes.

ks15442wThe researchers compared 182 “Usual Care” women, i.e. women who received routine prenatal care from the Maternity Hospital to 178 women who enrolled in the Healthy Start to Pregnancy Program, a low intensity, behavior modification program. The program consisted of (2) one hour prenatal workshops (one at the start of the program and one midway through) presenting information on healthy nutrition, exercise , information on smoking cessation, information on appropriate weight gain and Breastfeeding education . The women who participated in the program were also given written information to which they could refer. The researchers found that approximately half of the study women completed the study. The researchers found that significantly more women in the study met the prenatal guidelines for consumption of fruits and vegetables and for exercise than women not in the study. The study women were also more likely to be in range for appropriate weight gain. There was not a significant difference between women who quit smoking or intended to breast feed between the study and non-intervention groups.

moms2I believe that studies of this nature are important and highlight some really important habits that we here in the United States need to notice. While most (but not all!) women in the United States have access to good quality prenatal care, just as it was shown here, medical prenatal care alone is not enough to ensure healthy prenatal outcomes. Women need tangible information and as this study shows, having access to support and guidance further enhances outcomes.  Many obstetrical offices offer birthing classes and breastfeeding basics. But classes targeted specifically to prenatal nutrition and exercise have significant impact on compliance and on outcomes.

One thing that the researchers noted and I have seen in my practice as well, programs have to be easily accessible so women can participate. Hospital based programs, while often good aren’t always the best venues. Many women get their prenatal care at offices that may be close to work but would prefer to exercise closer to home for example. Other women may only have access to public transportation so they will make the trek to see their health care providers but not necessarily for a fitness or nutrition class. And when I was teaching prenatal fitness, having childcare was a must-especially at morning classes. Now add the twist of women on bed rest and we now need to integrate technology so that ALL mamas can reap the benefits of these proven behavior strategies.

morganWe’re getting there. As awareness of the necessity of behavior modification during pregnancy (and during many other phases of a woman’s life) rises, my hope is that the US medical community will recognize the great benefit of such programs on health and promote more of these programs. As you all know, I am “Pro Action”, working to maintain rather than fix once broken. I believe that if in the US we can adopt a more “Pro-Action” stance, especially as it pertains to pregnancy and prenatal care, we can improve outcomes as well as improve women’s overall pregnancy experiences.