If you live in San Diego County and you are pregnant, take these steps to help yourself to more fully enjoy the whole experience of your pregnancy, and prepare for the best and safest birth experience for you and your baby.
THE FIRST OF MANY GUILT TRIPS TO COME
There are few things during pregnancy you have control over. Being pregnant in San Diego and anywhere and everywhere is a challenge of acceptance, letting go of control, and learning to deal with a constantly changing body and fluctuating emotions and pregnancy hormones. But did you know there is ONE IMPORTANT THING YOU CAN CONTROL in pregnancy?
What you eat affects the growth and development of your baby and affects your baby for years to come. I know. This is your first of many guilt trips as a parent!
Eat only 300 extra calories every day. So be choosy about what passes your lips!
- You need to eat 80-100 grams of protein daily during your pregnancy.
- Take your prenatal vitamins
- 6-11 servings (1/2 cup) of fruit and vegetables each day;
- 1300 mg of calcium,
- 4000 IU of Vitamin D3
- Foods high in Vitamin C: chili peppers, bell peppers, broccoli, papaya, strawberries, cauliflower, pineapple, mango
- Dark leafy green vegetables: kale, spinach, broccoli
- Cereals and grains
- 64 oz. of water daily.
KEEP TRACK OF YOUR NUTRITION
Keep track on one of these websites or APPS:
Take a Healthy Early Pregnan
cy Class in San Diego County during your first trimester of pregnancy. Understanding the physical changes your body is going to go through will also help you deal with the emotional changes. You will learn about your baby’s development and what to expect and look for as your pregnancy progresses. We’ve got a great class at Babies in Bloom called Early Expectations. http://www.babies-in-bloom.com/#!class-information/c91x
BEST EXERCISE IN PREGNANCY – YOGA, WALKING, SWIMMING
Begin practicing Prenatal Yoga in San Diego in the beginning of your 2nd trimester. I have Prenatal Yoga classes online – voted BEST PRENATAL YOGA ON THE WEB by Healthline – Prenatal Yoga #1 by Liza Janda and you can come to my classes at Babies in Bloom. In addition the best ways to exercise during pregnancy are yoga, walking, and swimming. So get moving! Here is a list of other Prenatal
Yoga classes in San Diego County:
Yoga Janda www.yogajanda.com
at Babies In Bloom Birth and Wellness Center
1948 Via Centre
Hot Mama Yoga Class at Nature’s Whisper Yoga
4205 Prk Blv. San Diego, CA 92103
Yoga Jai Ma Yoga Studio
Rancho Bernardo, CA 92064
Sharp Mary Birch Hospital
San Diego, CA
Soul of Yoga
681 Encinitas Blvd, #305
Encinitas, CA 92024
Yoga Del Mar
2652 Del Mar Heights Rd
Del Mar, CA 92014
A Gentle Way Yoga
5316 Baltimore Dr,
La Mesa, CA 91942
Prana Yoga Center
1041 Silverado St
La Jolla, CA 92037
“If a doula were a drug, it would be unethical not to use one” John Kennell
Start Interviewing Doulas NOW whether you think you want one or not!
Having a doula with you and your partner during your labor and birth has been shown to shorten your labor by 25% and reduce your chances of an unplanned Cesarean by 40%.
Find a doula here: https://yogajanda.com/resources/prenatal-parenting-resources/
EVERYONE NEEDS A CHILDBIRTH CLASS!
Begin your childbirth class in San Diego in your 5th or 6th month of your pregnancy. This will give you plenty of time to prepare, physically and mentally. You may be surprised at what you learn and you may even want to make changes to your original plans for your birth. Starting early gives you plenty of leeway to make changes.
Find a childbirth class in San Diego here: https://yogajanda.com/resources/prenatal-parenting-resources/
Here is a list of different childbirth methods. See what resonates with you:
- Alpha Childbirth
- The Bradley Method of Natural Childbirth
- Birthing From Within
- Birth Boot Camp
ASK THE RIGHT QUESTIONS
You may be limited in your choices of care providers but it is still very important to ask the right questions. Here is a list of questions everyone should ask their doctor/midwife/hospital
- What is your hospital’s cesarean rate? Induction rate?
- What is your (doctor) rate of un-medicated births?
- How do you feel about natural childbirth? ie: un-medicated labor and birth?
- What guidelines do you use for inducing labor? Under what circumstances would you induce?
- What is your induction percentage?
- If you are not available during my labor and birth, who covers for you.
- How many of your patients have un-medicated births?
- What kind of a birth did you/your wife/partner have? Why did you choose that?
DON’T READ THESE BOOKS! Please!
WHAT TO EXPECT WHEN YOU’RE EXPECTING
THE GIRLFRIEND’S GUIDE TO PREGNANCY
READ THESE BOOKS!
INA MAY’S GUIDE TO CHILDBIRTH BY INA MAY GASKIN
NATURAL BIRTH THE BRADLEY WAY BY SUSAN ROSEGG
THE BIRTH BOOK BY DR. SEARS
PREGNANCY, CHILDBIRTH AND THE NEWBORN BY PENNY SIMKIN
BIRTH STORIES INSPIRE AND EDUCATE
Here is a list of blogs that have birth stories and great information:
Congratulations and have a memorable and positive pregnancy and childbirth experience.
by Liza Janda