The post Pregnancy and Health Information and Resources appeared first on Southern Indiana Community Health Care.

Pregnant or thinking about getting pregnant? Starting a family and having a baby is one of the most wondrous and memorable times, one that spans a whole spectrum of experiences and emotions. If you’re thinking about having a baby or are already pregnant, here are some important considerations to think about.

If you’re a mother-to-be (or a supporting partner of a mother-to-be) or planning pregnancy, ask yourself: how’s my overall  health? The overall health of the mother has a lot to do with complications that can occur during pregnancy.  Knowing these risk factors prior to pregnancy or early in pregnancy can have a huge impact on the overall health of the pregnancy. 

Taking care of you and your growing baby

I have been seeing expectant mothers for a little over 6 years now. Among the first things I  discuss are: are you taking a daily prenatal vitamin? The second thing I often ask is: how are your eating habits?

During the formative weeks of baby growth, expectant mothers (and those working on having a baby) should strive for a balanced diet rich in fruits, vegetables, whole grains, and lean protein. I know from experience that eating fresh can sometimes be a challenge in southern Indiana, but it’s easier in the summertime.

But even with meals planned around fresh foods – especially in folate-rich foods like leafy greens, citrus fruits and beans/legumes – gaps can occur. Taking prenatal vitamins before pregnancy and especially during the first trimester is important. Taking an over-the-counter prenatal vitamin with folic acid, iron, and calcium is highly recommended and gives the baby the best environment to develop in. 

The essential nutrients in a balanced diet and prenatal vitamins benefit your baby’s physical development and overall health. Folic acid helps to prevent neural tube defects in the spine and brain. Iron in your diet and prenatal vitamins help support blood volume as your baby develops; nutritional calcium supports strong bone development; and DHA supports brain development.

Partner with a provider

So as you’re reading this, you may have questions. That leads to the next important recommendation: if you’re pregnant (confirmed by a test after missing a period), it is very important that you select and see a provider for a prenatal visit within four-six weeks of getting pregnant. If you’re thinking about becoming pregnant, it is recommended that you schedule a well-woman visit with your provider. Well-woman visits can include a review of pre-conception issues that can be identified and addressed to help lower potential risk factors and promote the conception and development of a healthy baby.

In the first prenatal visit, your provider will work with you to check on your overall health and come up with a plan to promote a healthy pregnancy and a healthy baby. 

Worried about how much this will cost? Many insurance plans – including the HIP 2.0 plan – include specific benefits to support mothers-to-be and their babies. Our area of service in southern Indiana includes a number of non-profit organizations – like Hope Resources in Bedford – who provide a whole range of supportive services at low- or no-cost (also, some insurance providers suspend co-pays and provide other benefits while pregnant). You can always call any of our SICHC offices (or other healthcare providers) to ask upfront. (Note, HIP 2.0 and insurance companies like MHS in Indiana offer some specific advice: https://secure.in.gov/fssa/hip/about-hip/hip-maternity/ and https://www.mhsindiana.com/members/hip/benefits-services/pregnancy.html)

Since this is the digital generation, I find that many expectant mothers have already done some online research before they see me. You need to be careful about online advice, but there are some good general resources like https://www.cdc.gov/pregnancy/index.html and https://www.pampers.com/en-us/pregnancy/birthing-classes.  But remember, nothing fully replaces in-person prenatal care with a qualified provider.

A final note about a serious matter: in this day and age, sometimes mothers-to-be face challenges with substance abuse and related disorders. If this is you, don’t let that stop you from seeking prenatal or pregnancy care. All matters like these are treated confidentially and you will be safe.

Pregnancy is an exciting and wonderful journey. Partner with your provider and travel this journey with confidence and good health.

Amanda Bowman is a family nurse practitioner specializing in obstetrics and gynecology, seeing patients from all Southern Indiana Community Health Care service areas. 

The post Healthy Pregnancy – A short guide for mothers-to-be appeared first on Southern Indiana Community Health Care.

Besides helping to build a special bond between you and your baby, breastfeeding has been rightly called by physicians and researchers “the clinical gold standard for infant feeding and nutrition.”  Why? Because breast milk is uniquely tailored to meet the complex needs of your growing baby, producing unmatched health benefits for both infant and mother.

Did you know that research shows that infants who are breastfed have reduced risks of developing asthma, obesity, or Type 1 Diabetes? Breastfeeding also reduces the risks of certain kinds of severe respiratory disease, ear infections, infections that produce diarrhea and vomiting, and even Sudden Infant Death Syndrome (SIDS). Here’s an unusual fact: statistical research notes that babies who are breastfed usually later score higher on IQ tests. 

And on top of all of those benefits, breastfeeding helps mothers too. Research shows that mothers who breastfeed can have lower risks of high blood pressure, Type 2 diabetes, and both ovarian and breast cancer.

Why is breastfeeding so good for your baby? From a nutritional standpoint, your breast milk usually gives your baby certain hormones and just the right amount of protein, sugar, fat and most vitamins that your infant needs at this critical time. Your breast milk also includes tailored antibodies that help your baby ward off infection and illness.

Other benefits include the fact that you can breastfeed at any time. You don’t have to prepare or heat up any formula, and there’s no mess to clean up. Plus, the more you breastfeed, the more your body will produce milk, making as much nutritional milk as your baby needs. That’s important, because breast milk usually provides 100% of the food and drink that your baby needs for the first six months.

With all of these benefits, there is still a challenge. While some 83% of babies start out with breastfeeding, that can change rapidly. Statistical research notes that only one in four infants are exclusively breastfed as medically recommended by the time they are six months old.

Questions or concerns? Talk with one of our OB providers at Southern Indiana Community Health Care for more information.

The post Breastfeeding and Young Mothers – the Gold Standard appeared first on Southern Indiana Community Health Care.

Pregnant or thinking about it? This is a time of excitement, anticipation – and big changes. Here are six steps to promote health and reduce risks during your pregnancy.

Get prenatal care. Prenatal care is crucial. During these prenatal care visits, your provider will carefully monitor your baby’s growth and development. As experienced mothers know, your body will undergo big changes during your pregnancy, so your provider will also be checking how you are doing. During these visits your provider will work to detect and address any issues. You’ll receive suggestions and advice on how to maintain good health. 

Given that, here’s an important point: In our area of southern Indiana, making appointments and traveling to see a provider for prenatal care can be a challenge. It’s very important for you and your baby to get regular prenatal care during your pregnancy, so this is a time for you and your family (and friends) to work together to schedule and make appointments (Southern Indiana Community Health Care may be able to help – visit sichc.org/services for more information). 

Eat well and drink plenty of water. Sound nutrition is always important. But eating fresh vegetables and fruit with whole grains and lean proteins while you’re pregnant is especially important. Indiana generally in the summer and early falls offers plenty of fresh goods, so stock up. Consider taking a folic acid supplement but avoid Vitamin A supplements (unless recommended by a provider) and limit caffeine intake (caffeine appears in coffee, some teas, colas, and some chocolates and medications – note: some new research suggests that expectant mothers would do well to completely stop consuming any caffeine, due to possible miscarriage and birth defect risks). Lighten up on fatty foods like cheeseburgers, French fries, fried tenderloins and other related foods. Drink plenty of water throughout the day.

Exercise regularly, but also get extra rest. Walking, swimming and yoga all represent good low-impact exercises. Talk with your provider during prenatal visits about what’s good for you. It’s also totally fine to nap and rest. Regular sleep can be challenging from pregnancy-related discomforts, but it’s still important.

Avoid stress and promote emotional wellbeing. Even with the joy of becoming a mother, it’s common to experience occasional stress and anxiety, even depression, during a pregnancy. Exercise can help moderate this, and stress-reducing activities like meditation, deep breathing and yoga also can help. 

Avoid harmful substances. If you or a partner are a smoker, now’s the time to quit. The same goes for any alcohol or illegal drugs. All of these can lead to severe complications, birth defects, and development issues. Ask your provider for suggestions and help ( as well as advice about any vitamin or herbal supplements you may be taking). 

Create a safe place. Where possible and appropriate, straighten up your living areas to minimize accidents (ask for help as needed). You and your unborn baby should avoid exposure to cleaning agents that have toxic ingredients (like certain bathroom and kitchen cleaners). That includes pesticides. Wash your hands regularly.

Pregnancy can and should be a time of joyful expectation. To help ensure a safe pregnancy and a healthy baby, follow these steps (and the advice of your provider). Working now for a healthy pregnancy can help promote a lifetime of good health for your baby. (For more tips and downloadable information in English and Spanish, please visit https://sichc.org/obstetrics/)

A board-certified Family Nurse Practitioner, Melissa Ray has more than 25 years of healthcare experience, including service in the greater Crawford, Lawrence and Orange county regions. She offers primary and obstetrics care, pregnancy, well-baby, and well-woman services.

The post Six Steps for a Safe and Healthy Pregnancy appeared first on Southern Indiana Community Health Care.

Pregnancy is a joyous time but pregnancy can be stressful for expectant mothers. This stress is natural. After all, during pregnancy, everything is changing: from the way you look to the way you feel physically and emotionally. And now with COVID-19 complicating nearly every aspect of your life, your stress level may be even higher if you worry about being pregnant during a pandemic.

What steps can you personally take to lower stress levels and stay healthy during your pregnancy, in spite of COVID?

Eat Healthy

Good nutrition is important for both you and your baby. That means avoiding a lot of sweets and following a well-balanced diet with fruit and vegetables, dairy, good carbs with fiber (like oats and other whole grains) and healthy protein: nuts, chicken, fish and beans. Want help planning a healthy meal? Check out the guidelines at Choose My Plate. 

As for the old saying “eating for two,” the American College of Obstetricians and Gynecologists (ACOG) recommends skipping that in favor of thinking of eating twice as healthy. Try practicing mindfulness in all your activities- including eating. Become aware of your habits, do your research, work with your provider, and let your focus rest on being healthy. 

Having twins? You only need about 600 extra calories extra a day to support your growing babies. Make them good calories and you won’t have to worry about overeating (and by the way empty calories tend to leave you hungry). Overeating during pregnancy means more stress on your body and more weight to lose after birth. Good meals and snacks leave you feeling satisfied and content—and healthy.

Exercise Regularly 

According to the American Pregnancy Association, just 30 minutes of mild to moderate exercise several days a week can help lower cortisol levels—the hormone that fosters anxiety. Exercise also eases constipation, reduces back pain and promotes healthy weight gain as well as improves your overall fitness, says ACOG. Even just simply taking a walk every day can make a difference, physically, mentally, and emotionally.

Get Enough Sleep

Sometimes it can be a challenge to get good quality sleep as your body adjusts to the growing baby. While in the first trimester you may feel drowsier than normal and may even have to take naps, physical changes in the second and third trimester can make it harder to get the shut-eye you need. Between the kicks and the bathroom trips, you may find you’re just as tired when you get up in the morning as when you went to bed the night before.

Tips from the Sleep Foundation include reducing your fluid intake in the evening, avoiding spicy or acidic foods if you’re prone to heartburn, using pillows to support your body in a comfortable position and trying relaxation techniques to help calm your mind. ACOG offers a simple breathing technique to try: Breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. Repeat three times. Still having trouble sleeping? Talk to your doctor if your insomnia persists.

Seek Social Support

Social support during this time is very important, but COVID-19 has conversely made it harder to spend time with friends and family members. Find ways to be with others while staying socially-distant—perhaps taking a “masked” walk together or even having virtual get-togethers, when you can talk about what is happening during your pregnancy. You can also reach out to other expecting and new mothers through online groups.

Monitor Your Stress Levels

In the same way you are watching how much you eat and exercise, you need to watch how much stress you’re exposing yourself to, and as much as possible, limit your contact to it. The March of Dimes recommends taking periodic breaks from watching or listening to the pandemic news stories or limiting your time on social media to help reduce anxiety. Experiencing extreme feelings of sadness, hopelessness or despair? Talk with your doctor or other health care professional so you can get the extra support you may need. 

For more advice, download the free fact sheet from the March of Dimes: COVID-19 Things to know if you’re pregnant—available in many languages.

Let Us Help You 

Now that you have some ideas in what you can do to stay healthy for your sake and the wellbeing of your baby, here’s what we at SICHC will be doing to make this wonderful time easier for you. 

We do everything we can to create a safe environment for our mothers and babies. We take special care to ensure that all six SICHC locations are frequently sanitized and cleaned according to CDC guidelines, and we limit the number of patients to keep interaction at a minimum. 

We’ve also temporarily opened an office on Cherry Street in Paoli for obstetrics and newborn care only, in addition to our pregnancy care services at our Shoals and Salem locations.

And when appropriate, we can schedule a virtual visit to reduce your in-office time. For more information about this option, contact one of our offices, and a staff member will help schedule you for the type of appointment that best fits your needs. You can also request appointments through your FollowMyHealth account.

We encourage you to trust our team to provide not just a safe environment, but also to walk with you through both the physical and the emotional challenges of your pregnancy.

This is a special time for you, your baby, and your family. Our experienced team stands ready to share and support your journey – contact us today.

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The post Pregnancy Tips During COVID appeared first on Southern Indiana Community Health Care.