A protective maternal instinct should ideally motivate behavior change regardless of if a pregnancy is planned or not. Consistently striving for health is essential because an estimated 50% of pregnancies in the U.S. are unplanned. That means that even if you are not planning on having a baby, if you are sexually active it is crucial that you prepare your body for pregnancy, just in case. Behaviors related to food, physical activity, and sex are important aspects of healthy living.

Preconception Health Tips

Eat Right

Diet plays a central role in health. A healthful diet is one that supplies the right amount of all essential nutrients. These essential nutrients include proteins, carbohydrates, fats, vitamins, and minerals. Expert opinion on the recommended intake of each nutrient is summarized incredible resources such as the Dietary Guidelines for Americans.

For practical help with meal planning, useful tools include MyPlate and Nutrient Facts Labels by the Department of Agriculture and Food and Drug Administration respectively. MyPlate provides guidance on appropriate components of a balanced meal. Nutrition Facts Labels offer information of the specific quantity of nutrients in packaged food. Medical conditions such as obesity, diabetes, and vitamin deficiencies may develop from a poor diet and complicate pregnancies.

Tip: Nutrition Facts Labels highlight the presence and amount of desirable and less desirable nutrients. When shopping, labels should guide the preferential choice of foods rich in potassium, calcium, vitamin D, and other vitamins. Furthermore, food choices with large amounts of sodium added sugars, and fats should be avoided.  

Get Active

Time spent on moderate or vigorous physical activity creates the best conditions for healthy babies. Moderate or vigorous physical activity causes the heart to beat faster and makes it a challenge to talk without pausing. Examples of moderate physical activity include brisk walking, dancing, and gardening. The vigorous activity could be running, fast cycling, or playing basketball.

According to the American Heart Association, at least 30 minutes each day for 5 days in a week should be spent engaged in moderate physical activity. When a habit of physical activity is formed, the risk of a pregnancy complicated by heart disease is reduced. Notably, pregnancies complicated by heart disorders are a leading cause of maternal death during or after delivery. Other benefits of an active lifestyle include weight loss, stress relief, and emotional wellbeing. Talk to your doctor before participating in vigorous activities.

Exercise Tip: The mind exerts a powerful influence on over-exercise habits. Self-efficacy is one’s belief in self or confidence in abilities. To become consistently active, a deliberate effort can be made to develop self-efficacy. This effort could initially involve a daily run or walk of 0.5 miles. By gradually increasing the distance covered over weeks, a sense of achievement and an increase in self-efficacy reinforces the active lifestyle.     

Safer Sex

Developing babies are threatened by multiple sexually transmitted infections (STIs). The sexually transmitted herpes infection is an illustration of the grave danger of risky sex. Victims of herpes are never cured because the virus permanently conceals itself in the body. Approximately 1 in 5 adolescents and adults in the US harbor the herpes virus. In affected women, painful genital blisters and ulcers contain viruses that could infect a baby. The consequences of herpes infection in babies include blindness, mental retardation, and death. Babies are equally threatened by HIV, hepatitis B virus, syphilis, gonorrhea, and other sexually transmitted infections.

If you know you already have an STI or may be at risk for one (having multiple sexual partners, not using condoms, sharing needles, etc), make sure you talk to your doctor about your risk or getting tested or treated. This way, you promote both your health and the health and normal development of your baby.

Safer Sex Tip: Two ways to help reduce the odds of contracting an STD include choosing to only have sex with one partner who is also only sexually active with you and deciding to use a condom correctly each time you have sex. Though neither of these methods offers complete security, they can decrease your risk of picking up an STD by a great deal.
It’s important to note that the only 100% effective way to avoid pregnancy and STDs is to abstain from sexual activity.

Preconception Wellness Summary

The preconception period is the time preceding a pregnancy. Even if there is no immediate plan for a pregnancy, you need to pay attention to diet, physical activity, and safer sex. Such attention to a healthy lifestyle should be motivated by personal benefits and an appropriate concern for the welfare of babies in planned or unplanned pregnancies. The time to adopt a new lifestyle that promotes preconception wellness is now!

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

Want to Know More?

• How to Get Pregnant Naturally
• Infertility 101: What You Need to Know First
• Male Infertility
• Female Infertility
• Ovulation: Frequently Asked Questions

Compiled using information from the following sources:

1. Positive Psychology Program.

2. My Plate.

https://www.choosemyplate.gov/

3. Centers for Disease Control and Prevention (CDC): Tobacco Use During Pregnancy.

https://www.cdc.gov/reproductivehealth/maternalinfanthealth/tobaccousepregnancy/index.htm

4. Health.Gov Dietary Guidelines.

https://health.gov/dietaryguidelines/

5. Centers for Disease Control and Prevention (CDC): Herpes.

The post Preconception Wellness – Prepare for the Unexpected appeared first on American Pregnancy Association.

Pre-pregnancy Diet for Increasing Your Fertility

Oysters contain high levels of zinc – a nutrient that contributes to semen and testosterone production in men, and ovulation and fertility in women. There are several studies that indicate that deficiencies in zinc affect both male and female fertility. Maintaining the recommended dietary allowance of zinc (15 mg a day) can help keep your reproductive system functioning well.

The Nutritional Rule

Maintaining a diet composed of fruits, vegetables, whole grains, lean meats, and dairy products should provide you with the recommended dietary allowance of vitamins and minerals for proper reproductive functioning.

Preconception Nutrition Preparation

Begin making healthy changes 3 months to a year before you conceive. Evidence shows that healthy nutrition and fertility is linked in both men and women. Below is a list of suggestions for healthy nutrition prior to conception:

• Folic Acid: The U.S. Public Health Service recommends that women of childbearing age obtain 400 micrograms (0.4 milligrams) of folate or folic acid each day. This B vitamin helps reduce a baby’s risk of neural tube birth defects such as spina bifida. If your family has a history of neural tube defects, your doctor may increase your daily intake. Folic acid may be obtained naturally through leafy, dark green vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified bread and cereals. These foods can be supplemented with a prenatal vitamin which usually contains 800mcg of folic acid.
• Calcium: It is recommended that women get at least 1,000 mg (three 8 oz glasses of skim milk) of calcium a day if they are considering getting pregnant. Calcium may be obtained from natural sources such as low-fat yogurt, canned salmon, sardines, rice, and cheese.
• Supplements & Vitamins: In addition to a healthy diet, many healthcare providers will encourage you to take supplements to increase the probability that you get all the nutrients you need.
• Caffeine: It is important to wean yourself off of caffeine (including chocolate), as research has shown that more than 200-300 milligrams of caffeine per day may reduce fertility by 27 percent. Caffeine also hinders the body’s ability to absorb iron and calcium.
• Things to Remove: Artificial sweeteners, alcohol, recreational drugs, cigarettes and second-hand smoke all have the potential of harming your soon to be conceived baby.

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

Want to Know More?

• Things to Know About Ovulation
• Track Your Ovulation
• Signs of Ovulation

The post Preconception Nutrition appeared first on American Pregnancy Association.

Tips on Preconception Health for Women

• Smoking – Smoking during pregnancy is estimated to account for 20 to 30% of low-birth-weight babies, up to 14 % of preterm deliveries, and about 10% of all infant deaths according to the American Lung Association.
• Drinking Alcohol – There is no safe amount of alcohol to consume while you are pregnant.
• Recreational Drug Use – Recreational Drug Use during pregnancy can increase the chance of miscarriage, low birth-weight, premature births, developmental delays, and behavioral and learning problems.
• Prescription Drugs – There are many prescription drugs that are teratogenic (cause birth defects). Talk with your healthcare provider about any and all prescription drugs you are taking.
• Hazardous Chemicals – There are some chemicals that can also be teratogenic. For example, most studies show that the greatest risk of exposure to pesticides is during the first three to eight weeks of the first trimester when the neural tube development is occurring. This is often before a woman knows she is pregnant.
• Stress – Stress has been linked to delayed or missed periods which can cause difficulty tracking ovulation and getting pregnant. Limit your amount of stress as much as possible. You may find it helpful to employ relaxation techniques or yoga to help moderate your stress level.
• Herbs – Most herbs and herbal remedies are not mandated by the FDA, and therefore, there is little to no research on the effect they have on pregnancy. Discuss any herbal or natural remedies you may be used with your healthcare provider.
• Caffeine – Some studies have shown a link between high levels of caffeine consumption and delayed conception. A few studies have shown that there may be an increase in miscarriages among women who consume more than 200 mg (one 12oz cup of coffee) a day versus those who do not consume any caffeine.

Your preconception health can be improved with new healthy habits:

• Exercise – Start exercising now. Set goals for what you want to achieve. Ask yourself if you want to lose weight, gain weight, build muscle, or improve lung capacity. Some good exercise options include walking, swimming, bicycling, and aerobics. Yoga is an excellent choice for exercise because it incorporates posture, breathing, and concentration techniques which will be beneficial for you during labor. Talk with your healthcare provider about what is best for you.
• Read – Read books on pregnancy and childbirth. It is important that you are educated and prepared.
• Track your menstrual cycle – This is very important. Your doctor will ask you about your menstrual cycle, so you need to be prepared. Keeping track of your cycle will also help you track your ovulation and increase your chance of pregnancy.
• Practice relaxation techniques – Relaxation can help minimize stress. Try yoga, meditation, or listening to soft relaxing music in a warm bath.
• Get lots of sleep – Eight hours of sleep is recommended if you are trying to become pregnant. Adequate amounts of sleep can also help relieve stress and tension.
• Eat healthily – Nutrition is vital to your health. The healthier you are the easier the pregnancy will be for you. You might start on some fertility supplements to make sure you are getting all the nutrients you need. Just make sure to tell your health care provider about any supplements you are taking.

Preconception Health for Women Nutrition

You are what you eat, and so is your baby. Make sure that you are getting lots of vitamins in your diet, and start taking folic acid now. Studies have shown that folic acid (300-400mcg a day) can help reduce the risk of neural tube defects when taken before conception. For more information on the suggested amount of vitamins to consume during pregnancy (which is the same for preconception) look at our chart on Essential Nutrients & Vitamins.

Maintain an ideal weight

Your weight can play a significant role during conception and pregnancy. When planning to conceive you want to avoid being over or underweight.
Underweight (10% below normal range)

• Exercise to build muscle
• Increase energy intake
• Eat at least three meals a day
• Eat more food at each meal
• Eat more snacks
• Drink juices and milk

Overweight (20% above normal range)

• Choose a realistic eating plan
• Make sure your eating plan includes nutritional adequacy
• Drink adequate amounts of water
• Combine your eating plan with exercise

Discuss any plans for weight loss or gain with your healthcare provider.

Make a doctor’s appointment

It is important that you see your doctor before you become pregnant. There are medical conditions that you may not be aware of that can affect your pregnancy.
Some of the most common conditions include:

• Diabetes – It is important to control diabetes while pregnant. Pregnancy increases the chances of diabetes, and it can make it hard for a mother who is already suffering from diabetes.
• High blood pressure – If you have high blood pressure before pregnancy, you must closely monitor your high blood pressure during pregnancy.
• Anemia – A complete blood count (CBC) can measure your hemoglobin, red and white blood cell count, and the appearance of your platelets. Anemia can cause weakness and fatigue during pregnancy.
• Thyroid problems – The test to check for thyroid issues consists of a blood test which measures your thyroid-stimulating hormone (TSH). Hyperthyroidism (overactive) can lead to premature birth and low birth weight if left untreated. Hypothyroidism (under-active) can lead to infertility or miscarriage when left untreated.
• STDs – It is best to know if you have an STD before getting pregnant since some STDs can cause pregnancy complications. For example, an ectopic pregnancy is a risk for a woman who has chlamydia. If chlamydia is left untreated, it can also lead to Pelvic Inflammatory Disease (PID) which can cause infertility.

Other testing and screening that is common during a preconception health checkup are:

• Pap Smear – A pap smear can check for cervical dysplasia.
• Breast exam – If over the age of 35, you may receive a mammogram.
• Blood type – If you are RH negative you will have to be desensitized prior to labor.
• Immunity to Rubella (measles) – The March of Dimes recommends that all women be tested for immunity to rubella before they become pregnant and that they consider being vaccinated at that time if they are not immune. The Centers for Disease Control and Prevention (CDC) recommends that a woman wait at least 4 weeks after receiving the vaccination before trying to conceive.
• Immunity to Varicella (chickenpox) – As with rubella, it is recommended that all women be tested for immunity to varicella before they become pregnant and that they consider being vaccinated at that time if they are not immune. The CDC recommends that a woman wait at least 4 weeks before trying to conceive after receiving the vaccination.

At your appointment, you will also be asked for your medical and family history.
A medical history may include:

• Medications you take
• Past pregnancies
• Diet
• Exercise
• Medical conditions

Family history may include:

• Diabetes
• High blood pressure
• Seizure disorders
• Cognitive or developmental disorders
• Twins

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

Want to Know More?

• Infertility 101: What You Need to Know First
• Male Infertility
• Female Infertility

The post Preconception Health for Women appeared first on American Pregnancy Association.

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

What are the challenges when trying to conceive after age 35?

The most common cause of the age-related decline in fertility is less frequent ovulation. As women age, they begin to have occasional cycles where an egg is never released. Egg quality and quantity also decline in a woman’s 30s and 40s. While the total number of eggs cannot be increased, research has shown that egg quality can be improved.  Supplements containing Myo-inositol, folic acid and melatonin have been shown to help improve egg quality and ovarian function.
Other reasons conceiving after 35 may be more difficult include:

• Infection or surgery that caused scar tissue around the fallopian tubes or cervix
• Endometriosis
• Fibroids or uterine disorders
• A decrease in cervical fluid
• Chronic health problems such as high blood pressure or diabetes

Miscarriage is also more common in women over 35. This is often caused by the increased incidence of chromosomal abnormalities. Women aged 35-45 have a 20-35 % chance of miscarriage.

How can I increase my chances of conception?

Trying to conceive after 35 may seem overwhelming, but there are many things you can do to make getting pregnant easier.
Here are some things to remember:

• Schedule a pre-conception appointment – You and your health care provider can review your medical history, current medications and overall lifestyle. This gives you the opportunity to address any concerns about trying to conceive after age 35.
• Women over age 35 take longer to conceive – The average time it takes a couple over 35 to conceive is 1-2 years, so try to remain positive if you do not become pregnant immediately.
• A woman who is physically, mentally and emotionally healthy is more likely to conceive – Alcohol, smoking, and caffeine can negatively affect fertility. Being overweight or underweight can also affect fertility by interfering with hormone function.
• Observing your fertility signs can tell you a lot about your body – Recording your basal body temperature and cervical fluid can help you pinpoint the best time to have intercourse while trying to conceive. These fertility signs can also reveal if you are ovulating regularly. Becoming familiar with your fertility will also help you determine whether you are experiencing signs and symptoms of pregnancy.
• Consider taking an at-home fertility screening test –  There are over-the-counter tests that help screen for key elements affecting female and male fertility. This often gives couples peace of mind as they move through the journey to conceive.
• Visit your health care provider if you haven’t conceived after 6 months of purposeful intercourse. If you have not conceived after 6 months, contact your health care provider to discuss the possibility of fertility testing. You may decide to consult a fertility specialist at this time.

Want to Know More?

• Infertility 101: What You Need to Know First
• Male Infertility
• Female Infertility
• Infertility Medications

Compiled using information from the following sources:

1. March of Dimes

2. Your Pregnancy After 35 Revised Ed. Curtis, Glade B., M.D., OB/GYN, et al, Ch. 1 & 2.

3. WebMD

The post Trying to Conceive After Age 35 appeared first on American Pregnancy Association.

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

Natural Ways to Get Pregnant:

Let’s Begin with Your Physical Health

The first thing you can do to get pregnant and to have a healthy pregnancy is to be physically healthy. It is important to not be over or underweight, both of which have negative effects on fertility and healthy pregnancies.

Make sure you are exercising 3 to 4 times a week. Aerobic exercise is essential because it helps blood circulation and improves lung capacity. Incorporating weight-bearing exercises helps you gain muscle strength and lose weight easier, while yoga exercises help you work on posture and balance. This all contributes to a healthier you, which increase your chances of conception and healthy pregnancy.

Physical health starts with how you treat your body. While exercising during pregnancy is an essential step towards a healthy you, it is more important you are not doing anything counter-productive for fertility and healthy pregnancy. It is imperative you remove any unhealthy habits or practices that limit or decrease your physical health.

For maximum health you should eliminate or reduce the following:

• Smoking
• Alcohol
• Recreational Drugs
• Hazardous Chemicals
• Caffeine

Be sure to talk to your healthcare provider about any prescription medication you are taking. Some medications are harmful to take during pregnancy. It is possible that your provider may want to forego or alter the medications you are taking to help increase your chances of conception and having a healthy pregnancy.

Additionally, eating healthy, well-balanced meals, along with ensuring daily consumption of certain nutrients and vitamins, is directly related to your health and wellness. Check out our article on preconception nutrition and health for men and women for other helpful ideas.

Ovulation

One of the keys to easy conception is knowing when ovulation is occurring. You can track ovulation with a fertility monitor or ovulation predictor kits. However, you can track your and predict your ovulation naturally without using these types of kits.

If you have a regular cycle that occurs every 28 to 32 days, you should be able to track your ovulation using the calendar method. This is simply recording the first day of your last menstrual period on the calendar and finding the corresponding next menstrual period day. Once you have that, you can count back 8 to 18 days and know that ovulation will occur on one of those days. With an average 28 day cycle, ovulation will occur on one day between the 11th and 21st cycle days (29-day cycle, 12-22 days; 30-day cycle, 13-23 days; and so on).

A second way to track ovulation is through monitoring the changes in your cervical mucus. As you get closer to ovulation, your mucus will become wetter, more slippery, and stretchier. It is often compared to egg whites. Ovulation is directly related to this change and the day that you notice the most of this egg white discharge is the day you are expected to ovulate.

You can also use a basal thermometer to track your basal body temperature. Your basal body temperature will spike right after ovulation.
These techniques for tracking your ovulation naturally are part of a family planning method called fertility awareness or natural family planning (NFP). You can learn more about the calendar method, cervical mucus, and basal body temperatures in the article, Fertility Awareness.

Timing Intercourse

Some people try to time sex so that it is during or right before ovulation. While this can work, there is a better approach to your sex schedule for those trying to conceive. If you have a regular cycle occurring every 28 to 32 days, then you should be able to leverage a typical fertility window for planning sex.

For the above mentioned regular cycles, you should know ovulation typically occurs between day 11 and day 21 of your cycle. What most people don’t know is sperm can live inside you from 2 to 5 days following intercourse. You can use our free Ovulation Calendar to help identify your fertility window.

The best chances for conception occur if the sperm (semen) is already inside waiting for the egg to be released. To maximize your efforts to try to conceive based on this information here is how to approach your sex schedule and increase your efforts to conceive.

Count out 10 days from the first day of your last menstrual period. Have sex this day and then every other day, for the next 10 days. Having sex every other day helps ensure you have healthy mature sperm delivered with each intercourse. This schedule will place semen inside waiting for the egg to be released, while also adding sperm during ovulation.

Nutrition

Nutrition is directly related to your physical health. However, nutrition is also tied to conception and healthy pregnancies. It is essential to eat well-balanced meals full of the recommended nutrients and vitamins that are tied to your health and wellness. Combined with exercise, this is one of the most important steps for a healthy you, and which is directly related to your fertility health.
You should be looking at the appropriate daily intake of carbohydrates, fiber, protein, and essential fats. Apart from healthy eating, there are some key nutrients that are tied to your fertility wellness and make it easier to get pregnant naturally.

Folic Acid: Folic acid is tied more to healthy fetal development than conception, but because this vitamin is so essential during the first few weeks of pregnancy, it is important to highlight it now. Make sure you are getting 400 to 800 mcg of folic acid a day, as this helps to prevent neural tube defects.

Nutrients, Vitamins, and Nutritional Facets

Here is a list of some the key nutrients, vitamins, and nutritional facets you need to make sure you are part of your diet regularly:

Water – Drinking water helps support organ function, supports hormonal balance, and helps carry out toxins from the body. Collectively, this helps support your fertility.

Complex Carbohydrates – Eating vegetables, whole grains, and fruits help you get nutrients that support your fertility and provides the fiber that works with water to help remove toxins from your body.

Protein – Eating protein supports your fertility by providing nutrients that contribute to hormone production. However, red meat should be lean and limited. High red meat diets can lead to problems with endometriosis.

Fatty Acids – Eating oily fish like mackerel and salmon, along with nuts and seeds, is a great way to get fatty acids that support your fertility and the development of your baby once you conceive.

Whole Milk – Drinking whole milk is related to your fertility.  A study by Chavarro and Rosner found that women who drank 3 or more glasses of whole milk a day were 70% less likely to be infertile due to failed ovulation.

Zinc – Zinc deficiencies have negative effects on fertility for both men and women.  Taking 15 mg of zinc daily help both men and women enhance their fertility. Zinc can be found in vegetables, eggs, whole grains, peas, onions, beans and more.

Vitamin B6 – Getting this vitamin daily helps in your production of the female sex hormone while also supporting the regulation of estrogen and progesterone. Vitamin B6 is found in eggs, salmon, peanuts, bananas, and soybeans.

Vitamin C – Vitamin C helps trigger ovulation for women and supports healthy sperm count and mobility for men. Vegetables and fruits like strawberries, oranges, and blueberries all contain Vitamin C.

Vitamin E – Men and women both benefit from Vitamin E consumption. This vitamin affects hormone function for women and enhances sperm quality for men.

Foods to Avoid When Trying Get Pregnant Naturally

Eating healthy directly supports your health and wellness while eating poorly reduces your health and wellness. To maximize your health and wellness and ultimately your fertility wellness, there are nutritional items you should avoid to increase your chances of getting pregnant naturally.
Here is a list of things to avoid or at least limit your consumption:

Caffeine – Caffeine reduces calcium absorption, and some research shows that it lowers your fertility by approximately 27%.

Processed Foods – These contain pesticides, artificial hormones, and preservatives, which collectively have a negative impact on your health and wellness.

Red Meat – High consumption of red meat can lead to endometriosis, which can negatively affect your efforts to conceive.

Soy Products – Soy consumption by men has been connected to lower sperm counts.

Want to Know More?

• Symptoms of Pregnancy
• Nordic Naturals – the Official Omega 3 of the American Pregnancy Association

The post How to Get Pregnant Naturally appeared first on American Pregnancy Association.

About Pregnancy, Nutrition and Life

For many families the inability to conceive is a heartbreaking reality. Mr. Wonderful and I spent many months thinking this was our reality. I spent most of my young adult years with amenorrhea (lack of periods), so attempting to use an ovulation calendar or the fertility apps seemed useless. I tried it all. Read books, logged symptoms, cried, prayed. You name it, I tried it!
Fortunately, I was able to discuss our fears of not getting pregnant with my obstetrician. She prescribed Provera to jump start my cycle and, voila I was pregnant a month later. Imagine my shock. We had spent so many months trying to do it on our own with no luck and just like that, our lives were about to change forever. I was terrified, excited…so many emotions.

If you want to make God laugh, tell him what your plan is!

My story is not always how it works out for other families. I have many friends that have struggled and continue to struggle with growing their families. It breaks my heart. As women, we often put the blame on ourselves….

• What is wrong with my body?
• What am I doing wrong?
• What testing do I need to do or medicines do I need to take?

The list could go on…but I am hear to tell you that it is not always the woman with the inability to conceive. You heard that right …SHOUT IT FROM THE ROOFTOPS. Maybe it is not you ladies, just maybe it is your man! Male infertility accounts for 30% of all infertility cases. Check out this article about male infertility. You can easily check his sperm count with a SpermCheck Fertility at-Home Test.
The silver lining here is that there are simple ways to find out if your male partner has underlying issues before you put your body through the ringer!
I learned a lot about my body and the role nutrition plays in balancing hormones and increasing fertility success. Diet is important, regardless of gender. What you eat is imperative to how your body functions.
Check out this article from Harvard on the benefits of consuming a nutrient dense diet and fertility.
There is so much fake news about food these days that it can be very confusing. Let’s keep it simple:

• Eat healthy fats : Healthy Fats are not the enemy!!
  • Dark Chocolate : You read that right. I am not talking about the bag of M&M’s calling your name or that Snickers bar that is filled with a bunch of junk. Find organic dark chocolate and develop a taste for it. If you can develop a taste for alcohol, you can do this too!
  • Avocados: I cannot stress enough the benefits of avocados. High in fiber and more potassium than bananas! Super beneficial to cardiovascular health. JUST EAT THEM!
  • Whole EGGS : Organic & pasture raised only.
  • Fatty Wild Caught Fish: salmon, trout, mackerel, sardines and herring are great sources with very little to no mercury; If you do not eat fish, try a Cod Fish Oil supplement. It’s imperative to brain development. The American Pregnancy Association recommends Safe Catch Tuna.
  • Chia Seeds: Plant power food! Add a tablespoon or two to smoothies, soups, spaghetti etc. They have virtually no flavor but super high in fat and fiber!
• Limit Processed Foods & Fast Foods – Read our blog You are What You Eat
• Ditch sugar-sweetened beverages
  • Sodas
  • Energy Drinks
  • Gatorade/Powerade
  • Lattes, Frappes
  • Sweet Tea (I am from the South, I get it but you gotta let it go)
  • Alcohol
• Drink WATER

In a nutshell, infertility in males and females is common. Diet plays a key role in your fertility so be smart about what you put into your body and how you are treating yourself. You deserve the best, so give yourself the best.
~KB~

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

The post The Bumpy Truth About Infertility appeared first on American Pregnancy Association.

Rest easy knowing that whether a pregnancy is planned or unplanned we are never fully prepared for this chapter. And that is okay!

This is a journey that will change you in a way that those around you may or may not understand. You may not even understand. And that is okay too.
So, I know you have questions, anxieties, fears and even possibly nostalgia.
Good news is you’re here, educating yourself and preparing yourself for the new life you helped create. She/he will be a part of you for life and you are on the right path.

At the risk of sounding super basic, the best thing to do now is be the best support system she has to help power her through the process of growing a human. Y’all’s human!

TIPS:

• She will need plenty of water and healthy food options.
• Getting sunshine (Vitamin D) is crucial.
• Stay active with her: going on walks, yoga, barre etc.
• Attend the doctor appointments as frequently as possible! There is nothing like hearing the baby’s heartbeat for the first time and every other chance you get. It will melt your heart and if you allow it to happen, it will ease your soul and your fears.
• If she is extremely nauseous in the mornings, ensure she has crackers beside her bed each night. They also make organic pregnancy pops to alleviate some of the nausea. These pops contain ginger, which is the ingredient that is known to help lessen the symptoms. Surprise her with some to show your support!

Kudos, Gentlemen! If you made it this far in the post, then pat yourself on the back! You are going to rock this new gig as a dad! You are invested and that is half the battle. Now, just show up and enjoy the journey!
Parenthood can be a scary thing. If you and your significant other have any questions on what options are available to you. Please follow this link for more information.

Blessings,
KB

The post To All the Expecting Fathers: This Bumpy Truth appeared first on American Pregnancy Association.

What is a Legal Will?

A Will sometimes called a Last Will and Testament is a legal document which states the manner in which a person’s property will be distributed after death. More importantly for parents, a Will allows you to name a guardian for your children if you die before they are a legal adult.

A Will can also specify your preferences about funeral arrangements and organ donation. When creating a Will, many people choose to include documents such as a Living Will or health care directive which gives instructions regarding life support.

Why do you need a Will?

The most important reason you need a Will now is to designate a guardian for your children and name someone to take charge of your estate after your death. In many states, if you die without a Legal Will, your estate will be handled by a state-appointed guardian.

This may be difficult for your family because the courts will decide how your possessions are divided.
If you and your spouse both die without a Will, the state will appoint a guardian for your children. A Legal Will would ensure your children and estate are cared for according to your wishes.

When should you create a Will?

You should start creating a Will as soon as possible. Life with a newborn can be hectic, so during your pregnancy is the perfect time to start researching and complete the process. You will feel peaceful after the birth of your baby knowing that you have prepared for the unexpected.

Your Next Steps:

• Find a lawyer in your area
• Contact the American Bar Association

Compiled using information from the following sources:

1. American Bar Association

2. Alabama State Bar

3. Federal Citizen Information Center

The post Importance of a Will appeared first on American Pregnancy Association.

Medicaid is a government-sponsored health insurance program for low-income families who have no medical insurance or inadequate insurance. All states offer Medicaid or a program similar to Medicaid to help pregnant women receive adequate prenatal and postpartum care. Medicaid also offers health insurance to seniors, children, and people with disabilities.

Who is eligible for Medicaid?

The general guidelines for eligibility for Medicaid are set by the Federal government; however, each state sets up their own specific requirements for eligibility and these can differ from state to state.

All States are required to include certain individuals or groups of people in their Medicaid plan.

The state eligibility groups are:

• Categorically needy
• Medically needy
• Special groups

In the “categorically needy” group, this will cover pregnant women whose income level is at or below 133% of the Federal Poverty level. (Check with your Medicaid office to find out what this number is for your state.)

In the “medically needy” group, this will cover a pregnant woman who makes too much money to qualify in the “categorically needy” group. This means that women, who may have been denied Medicaid before, may be able to qualify now. (This is also called expanded eligibility.)

Ho do I qualify for Medicaid?

You will need to contact your local Medicaid office to find out what they require for Medicaid qualification documentation, but most offices require the following:

• Proof of pregnancy
• Proof of citizenship, if a legal US resident ( and identification documentation such as a birth certificate or social security card)
• Proof of non-citizenship if not a US resident
• Proof of income

What benefits does pregnancy Medicaid provide?

Similar to other health care assistance programs, Medicaid does not pay monetary benefits directly to covered participants. Certain health care providers and health care facilities have a contract with Medicaid to treat those who are covered by Medicaid insurance.

When receiving Medicaid benefits, you should be given a list of medical providers who accept Medicaid or given a website to look for a provider in your area. As long as you receive care from a Medicaid provider, your health care costs will be submitted through Medicaid and will be covered. (In accordance with certain Medicaid regulations and guidelines.)
Pregnant women are covered for all care related to the pregnancy, delivery and any complications that may occur during pregnancy and up to 60 days postpartum.

Additionally, pregnant women also may qualify for care that was received for their pregnancy before they applied and received Medicaid. Some states call this “Presumptive Eligibility” and it was put in place so that all women would start necessary prenatal care as early in pregnancy as possible.

Talk with your local office to find out if you qualify for presumptive eligibility.

Pregnant women are usually given priority in determining Medicaid eligibility. Most offices try to qualify a pregnant woman within about 2-4 weeks. If you need medical treatment before then, talk with your local office about a temporary card.

How can I determine if I qualify for Medicaid?

Qualifying for Medicaid is not as black and white as qualifying for most other government programs. Most government programs have some basic requirements along with very clear income guidelines to help individuals know if they qualify.
But Medicaid has many ways that someone can qualify—and even though income makes up part of the eligibility requirements, it is not solely based on that. Even people with the lowest incomes may not qualify for Medicaid if they do not fall into one of the Medicaid groups.

And people who make a middle-range income may qualify if they fit one of the qualifying groups and can fall back on options such as “share of cost” (which works like a deductible before full coverage begins.)

If you are pregnant and uninsured, Contact your local Medicaid office to find out if Medicaid is the right option for you.

Compiled using information from the following sources:

1. US Government Information

https://usgovinfo.about.com/

2. Centers for Medicaid and Medicare Services

https://www.cms.gov

The post Medicaid for Pregnant Women appeared first on American Pregnancy Association.

What is a Postpartum Doula?

A postpartum doula provides evidenced-based information on things such as infant feeding, emotional and physical recovery from birth, mother-baby bonding, infant soothing, and basic newborn care. Research shows that moms, dads, and babies have an easier time with this transition if a good support team is in place.

What type of services does a Postpartum Doula provide?

The postpartum doula offers many services to her clients, but her main goals are to help “mother the mother” and nurture the entire family as they transition into life with a newborn. This would include doing things to help mom and dad feel more confident in their roles, sharing education on family adjustment, and tending to the unique needs of a new mother.

Some of the duties include:

• Breastfeeding support
• Help with the emotional and physical recovery after birth
• Light housekeeping so that mom does not feel so overwhelmed
• Running errands
• Assistance with newborn care such as diapering, bathing, feeding and comforting
• Light meal preparation
• Baby soothing techniques
• Sibling care
• Referrals to local resources such as parenting classes, pediatricians, lactation support and support groups

Most postpartum doulas provide service for a family anywhere from a few days up to a few weeks after bringing home a new baby. Families may have her work 1-3 days a week or as many as 5 days a week.

Postpartum doulas often offer nighttime service to help the family transition more smoothly into the challenges of nighttime parenting. Each doula offers different services, so it’s important that each family decide what their needs are and find a professional who can meet those needs.

How much do doulas charge?

The price of postpartum doula services vary depending on what part of the country you live in, what type of service you need (day or night time) and the skill level. They usually charge by the hour and usually require a minimum amount of hours of service.

The range of costs could be anywhere from $15-50 an hour. Some doulas offer discounts if you book them for a certain amount of hours, if you pay in advance or if they are a newly trained. More and more families are asking for postpartum doula service as a shower or baby gift from family and friends.

This is especially helpful for new families who have little or no family support nearby. Postpartum doula service may also be paid for using money from a family’s flexible spending account (FSA) or health savings account (HSA) dependent on what the guidelines are for their particular plan.

What is the difference between a doula and a baby nurse?

The postpartum doula’s role is to support everyone in the family, including mom, dad, siblings, and baby. Unlike a baby nurse, whose sole focus is the new baby, the doula is there to support mom through the postpartum period and to help the family as a whole.

How do I find a Postpartum Doula near me?

Postpartum doulas have been around for quite a while, but have just recently become more popular. There are a few organizations that certify  and provide referrals to their doulas. Most childbirth educators, birth doulas, and parenting support groups also will have local referrals.

Want to Know More?

• Breastfeeding vs Bottle Feeding Formula
• Nutrition During Breastfeeding

Compiled using information from the following sources:

1. DONA International

https://www.dona.org/

1. CAPPA

https://www.cappa.net

The post Postpartum Doula appeared first on American Pregnancy Association.