Author name: Diane

In slight continuation of our “Is it Safe to…” blog post from last week, one main question on lots of mamas-to-be minds is getting enough omega-3’s to help with baby’s development. Omega-3’s have been reported to help promote healthy fetal brain development, and reported benefits include fewer behavior problems, better verbal skills, and even higher IQ’s. However, understandably, some pregnant mamas are concerned with the levels of mercury in certain fish, and knowing which fish to eat to gain this important nutrient and which to avoid can be tricky. Cherokee Women’s Health shares some important facts on which fish are safe to eat and which fish you should avoid until after your delivery. Happy Fish, Sad Fish, Good Fish, Bad Fish The FDA and EPA say pregnant women can safely eat up to 12 ounces of seafood a week. So which fish is best for pregnant moms? Ideally, you want to shop for or order fish low in mercury but high in omega-3’s. Salmon makes for an excellent choice in both categories (whether wild-caught or farm-raised). Herring, trout and sardines are are low-mercury, high-omega-3 options. Other safe choices include shrimp, pollock, catfish and canned light tuna, but you should limit albacore tuna and tuna steak to no more than 6 ounces a week. The fish found to have higher levels of mercury include shark, swordfish, escolar, marlin, and orange roughy. Pregnant women are advised to limit these to twice per month. Other Safety Guidelines Of course, when eating any type of fish, you want to make sure it’s cooked to an internal temperature of 145 F. As a general rule, the fish is done with it separates into flakes and appears opaque throughout. For shrimp, lobster and scallops, cook until they’re milky white, and don’t eat any clams, mussels and oysters until their shells open. (And discard any unopen shells.) If you aren’t sure about the best way to prepare it, Pinterest has a ton of delicious-looking options that are sure to whet any pregnant mom’s appetite. If fish has you thinking “yuck,” don’t worry – there are other ways to get omega-3 fatty acids. Flaxseed, walnuts, sunflower seeds, pine nuts and soybeans are all good sources of omega-3’s, and other foods have been fortified with this nutrient, including yogurt, milk, and eggs. Additionally, you can talk to your obstetrician or midwife about an omega-3 supplement at your next prenatal checkup.    

Whether you’ve been trying to get pregnant for a long time or you discovered a happy accident, the moment a woman realizes she’s pregnant, she often begins to think of all the things she once did or likes to do, wondering if they’re still OK to continue during a pregnancy. The good news is, your list of pregnancy “don’ts” is much smaller than you might think, and there’s still a lot you can do during the next nine to ten months. Cherokee Women’s Health Specialists has compiled a few of our most asked “Is it safe?” questions here on our blog this week. Read up and know that you’ve got an exciting nine months ahead! Is it safe to color your hair while pregnant? Many women begin coloring their hair long before pregnancy, and often wonder if it’s still safe to do so once they see those two little lines. For these women, the good news is that very little chemicals in the hair dye are actually absorbed into your system, and as long as you’re coloring your hair in a well-ventilated area and using protective gloves (if you’re doing it yourself), you should be perfectly fine. If the idea of coloring your hair during pregnancy still concerns you, you can wait until your second trimester when baby is less vulnerable. Is it safe to be around paint while pregnant? One of the most exciting things for a pregnant mother can be decorating a new nursery. Naturally, selecting a wall color for baby’s room is one of the first steps in creating the mother’s ideal space, but what about painting it? The type of paint used is the key here. Latex, or acrylic paint, is the most common and is generally considered safe to be around while you’re pregnant as long as you’re in a well-ventilated area. If you start to feel sick or nauseous at all, get some fresh air and have someone else finish the job. It’s best if you avoid using oil-based paints on your own, but you can let someone else do this for you as long as you’re not around while they’re doing the work. Lead-based paints are a strict no-no, and if you have to have some removed, make sure you’re not home during the process. Afterward, you should be fine to return to the home. How much caffeine consumption is OK? If you’re used to waking up with a cup of coffee or have to have a soda in the afternoon to help with that afternoon crash, there’s no reason for you to give caffeine up entirely during pregnancy unless you’d like to. Experts have stated that moderate levels of caffeine have not been found to have a negative effect on pregnancy, with the definition of moderate varying between 150mg-300mg a day. For reference, there’s about 259mg of caffeine in a 16oz Starbucks House Blend Coffee. If you’re concerned about caffeine intake during pregnancy, you can always talk to your provider at your next prenatal checkup. What medications are off limits during pregnancy? Another concern of newly pregnant mothers is making sure that if needed, they’re taking only the medications that have been cleared by their doctor during pregnancy. At your first pregnancy checkup, your provider will send you home with a complete list of medications that are generally thought as safe to use, including treatments for pain like Tylenol, treatment for nausea, cough and cold, and other symptoms. If at any point in your pregnancy you’re unsure about a medication, it’s always best to ask your doctor before taking it. While these questions are just a sampling of the many questions we hear from patients during prenatal visits, we urge our patients never to be shy about asking questions. Having an open communication with your doctor or midwife during your pregnancy is the key to having a safe and healthy pregnancy. To schedule a prenatal visit at either our Woodstock or Canton office, contact our office by calling 770-720-7733.        

Bringing a new baby home is one of the most exciting exciting experiences new parents can have. Understandably, new parents may feel overwhelmed with all of the advice and information available, and trying to get a feel for what works best for you and your new family member can be daunting. In the spirit of Valentine’s week, the Cherokee Women’s Health team wishes to share some of the most helpful advice for new parents that we know to be true: Quite simply, love each other, as this models a healthy relationship for your new child as they learn and grow. Need a Relationship Pick-Me-Up? If the upcoming romantic holiday has you thinking that your relationship (whether it involves a new baby or your children have flown the nest) could use a little pick-me-up, why not try one of these ideas that don’t have to end with Valentine’s Day: Try something new together. Test out a new restaurant, sign up for a cooking or dancing class, or see if you can steal away a night from the kids in the Georgia mountains. Laugh. Laughter is of the essentials to building a strong, healthy relationship. It brings people closer together, creates intimacy, and helps resolve conflict. Eat healthy. A colorful diet full of fruits, veggies and plenty of protein will not only help you feel better, it might help put you in “the mood.” Common aphrodisiacs include oysters, figs, almonds, and avocados. Take a walk. Exercising together, even if taking a quick 30-minute stroll, can help increase blood flow, which helps boost mood, reduces stress, and can lead to a bigger desire in the bedroom. Remember that you’re a team. If anyone can attest to the trials and tribulations of family and marriage, it’s Dr. Litrel and his wife, Ann. Try to remember that you’re not alone in your struggles, and that if you can work as a team, your entire family will benefit. If your family is growing this month, we hope that you have the love and support needed to help inspire your children to grow up and experience healthy relationships. If you’re done adding to your family, what other advice would you give to new parents about starting a family? Share with us by leaving a comment below.

Moderate weight gain during pregnancy is absolutely normal – after all, you are growing a tiny person in your uterus! However, making sure that you’re gaining the right amount of weight for your body type is important. Gaining too much weight during pregnancy poses health problems including an increased risk of gestational diabetes, hypertension, and other serious complications. How Much is Too Much? At your first prenatal visit, ask your OB/GYN how much weight gain is appropriate for your current weight. For example, a woman who was average weight before getting pregnant should gain 25 to 35 pounds after becoming pregnant. Underweight women should gain 28 to 40 pounds. And overweight women may need to gain only 15 to 25 pounds during pregnancy. Tips on Keeping a Healthy Weight During Pregnancy To make sure you’re staying on track with a weight gain that’s right for your body type, here some ideas on maintaining a healthy weight during pregnancy. Contrary to popular belief, there’s no need to “eat for two.” In your first trimester, you only need about 30 extra calories per day, and in the third trimester, only 300 extra calories a day. Adding a healthy, filling snack into your normal routine should cover the need for these extra calories. If you were exercising before your pregnancy, it’s normally OK to maintain your current workout routine (Although make sure you’re cleared by your doctor first). Reduce consumption of sugar, fat and salt. Sugar and fatty foods pack on unwanted extra pounds quickly, and too much salt can increase swelling in your hands and feet. Make sure you’re getting enough sleep. Plenty of sleep allows for healthier weight gain, improved mood, and may help for easier weight loss after pregnancy. If you have any concerns about how much weight gain is recommended during your pregnancy, be sure to discuss them with your provider at your next visit. To set up your next prenatal visit at either our Woodstock or Canton location, you can contact our office.

  One of the things that new moms-to-be can do to help with any pre-delivery jitters is getting their hospital bag packed and ready to go at a moment’s notice. Most experts agree that pre-packing around week 34 or 35 will ensure that you still have plenty of time before you need to grab it and go. Packing some of the “comforts of home” items will help keep you calm and minimize unwanted stress when it comes time to the actual delivery. We researched some of the best Mom blogs on the Internet and Pinterest and here’s a list of some of of the absolute must-haves when packing your hospital bag. Documents & Paperwork While not terribly exciting, be sure that you have all the necessary documents and paperwork you might need, such as: Identification Insurance information Birth plan Toiletries That first shower post-delivery will feel oh-so-good. Bringing a travel size bottle of your favorite body wash can really bring a small comfort of home into your hospital room. Here some other toiletry items to pack: Travel bottles of shampoo & condition Travel size bottles of skincare items like face wash and moisturizer Deodorant Hair ties or headband to keep hair out of your face Make-up, if you want it Clothing After delivery, your wardrobe should be all about comfort. Don’t forget the following: Comfy robe Pajamas with open-front top Nursing bra(s) 2-3 pairs of comfy, non-skid socks Loose, comfortable outfit to wear home 2-3 pairs of loose maternity underwear, preferably those that you don’t mind if they get ruined. Slippers / comfortable shoes Change of clothes for your partner and/or siblings Electronics & Miscellaneous Cell phone and charger Camera Snacks (in case the hospital’s kitchen is closed) Tablet (For dad and for you, in case your labor is long) Baby Items Approved car seat A coming-home outfit 2-3 warm blankets Season-appropriate clothing like hats, mittens and coat And a few other helpful resources: Daily Mom – Hospital Bag Necessities The Bump: Packing a Hospital Bag Parents.com – The Ultimate Hospital Packing List What other items do you plan on packing in your hospital bag? If you’re done having babies, is there an item that you’d recommend to new moms? Share with us by leaving a comment below!