Protein for fertility, pregnancy + postpartum
The journey through the birthing years—pregnancy, childbirth, and postpartum—is a remarkable phase in a woman's life characterized by profound physiological changes and increased nutritional demands. Among the various nutrients crucial during this period, protein stands out as a fundamental building block for maternal and fetal health.
Protein serves as the cornerstone of cellular structure and function, playing pivotal roles in tissue repair, hormone synthesis, enzyme activity, and immune function.
During pregnancy, the demand for protein escalates significantly to support the growth and development of the fetus, placenta, and maternal tissues, while also preparing the mother's body for childbirth and lactation.
Fetal Development and Growth
Adequate protein intake during pregnancy is essential for optimal fetal growth and development. Studies have shown that protein is crucial for the formation of vital organs, such as the brain, heart, and skeletal system, as well as for the synthesis of essential enzymes and hormones necessary for the baby’s well-being.
Maternal Tissue Maintenance and Repair
Pregnancy places considerable strain on the mother's body, requiring increased protein intake to support tissue maintenance and repair. Research suggests that adequate protein consumption aids in preserving maternal muscle mass, preventing excessive weight loss, and promoting postpartum recovery.
Hormone Regulation and Blood Volume
Protein plays a key role in hormone regulation, particularly during pregnancy, where hormonal fluctuations are pronounced. Moreover, adequate protein intake supports the expansion of maternal blood volume, which is crucial for meeting the demands of the growing fetus and maintaining maternal cardiovascular health.
Prevention of Gestational Complications
Insufficient protein intake during pregnancy has been associated with an increased risk of gestational complications, including low birth weight, preterm birth, and preeclampsia. Conversely, studies have demonstrated that a protein-rich diet can help mitigate these risks and promote better maternal and neonatal outcomes.
Practical Recommendations
Meeting the increased protein requirements during the birthing years can be achieved through a balanced and varied diet that includes lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Incorporating protein-rich snacks, such as Greek yogurt with fruit, hummus with vegetables, or nuts and seeds, can help women meet their daily protein needs.
By emphasizing the importance of protein and adopting dietary strategies to meet increased requirements, women can navigate the birthing years with confidence, knowing they are providing essential nutrients for themselves and their growing babies.
Aiming for 100 grams of protein daily is important for rebuilding tissue + receiving the nutrients needed to thrive throughout fertility, pregnancy + postpartum.
You can use this meal template as a reference to hit 100 grams of protein per day as a goal.
References:
National Institutes of Health. (2021). Protein in diet. https://medlineplus.gov/ency/article/002467.htm
Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. (1991). Nutrition During Pregnancy: Part I: Weight Gain, Part II: Nutrient Supplements. National Academies Press.
Higgins, J. (2014). Protein metabolism in pregnancy. In Protein Metabolism in Health and Disease (pp. 279-293). CRC Press.
Haider, B. A., & Bhutta, Z. A. (2017). Multiple-micronutrient supplementation for women during pregnancy. Cochrane Database of Systematic Reviews, (4), CD004905.
What you should know about the Listeria Outbreak
Urgent Recall: Listeria Outbreak in Dairy Products
In recent weeks, a concerning outbreak of listeria has emerged, prompting a widespread recall of various dairy products across major grocery stores. Listeria monocytogenes, the bacterium responsible for listeriosis, poses a serious threat, particularly to pregnant women and their unborn babies, as well as individuals with weakened immune systems.
Symptoms and Risks in Pregnancy
Listeriosis manifests with symptoms that are often mild and flu-like, including fever, chills, muscle aches, and gastrointestinal discomfort such as diarrhea or upset stomach. Additionally, individuals may experience more severe symptoms such as a stiff neck, headache, confusion, or loss of balance. What makes listeria particularly concerning is its ability to impact pregnancy, sometimes leading to miscarriage, premature delivery, or severe illness in newborns.
Crucially, symptoms can appear immediately after consumption of contaminated products or up to 10 weeks later, making it imperative for individuals to remain vigilant about their health and potential exposure.
Taking Action
If you suspect you have consumed any recalled items or are experiencing symptoms associated with listeriosis, it's essential to act swiftly. Firstly, take a deep breath and remain calm. Next, dispose of or return any items listed in the recall notice. Contact your obstetrician or midwife if you have concerns or experience any symptoms. They can order a blood test to verify a listeriosis infection, and seeking medical attention promptly can help ensure appropriate treatment and management.
Recalled Items and Expiry Dates
The recall, which commenced on February 5th, 2024, encompasses a range of dairy products spanning almost every major grocery store chain, including Sprouts, Whole Foods, Trader Joe’s, and Costco. Some of the affected items include:
Whole Foods Ricotta Cheese
Cotija Cheese
Queso Fresco
Trader Joe’s Cilantro Dressing
Street Taco Kits
Yogurt plain + flavored
It's important to note that while the recall began in February 2024, some products may have expiration dates extending as far as July 2024, underscoring the urgency of checking any potentially affected items you may have in your possession.
Links + Resources
These links list out the long list of recalled items and the direct recommendations from ACOG and the FDA.
Reference:
CNN Health: Dairy Products Recall Due to Listeria Outbreak
Victoria Weber, Head of Nutrition + Co-founder
Redefining Postpartum Care
The New York Times recently published an article highlighting the postpartum care available to new mothers in South Korea. To be honest, it’s unparalleled and definitely not something we see often in the United States. We’ve been conditioned to expect sterility during the birth and first few days, while only basic needs being met, and a lack of care for the first six weeks postpartum. Joriwons, orboutique postpartum care centers, offer a luxurious retreat for women during the critical weeks following childbirth. There, mothers are pampered with fresh meals, facials, massages, and childcare classes, all while attentive nurses watch over their newborns.
At Marma, we're inspired by the holistic approach to postpartum care found in South Korea's joriwons. We believe that every mother deserves the same level of support and attention during the birthing years. That's why we're committed to redefining postpartum care through nutrition guidance and a supportive community.
While the concept of joriwons is not new, the luxury and attention to detail have evolved over the years. In New York, Boram postnatal retreat provides an in-house stay for new mothers with 24/7 care, support, and education (in a beautiful setting).
Despite the high cost of staying at a joriwon, which can range from thousands to tens of thousands of dollars, the demand for these services remains high. Eight out of 10 South Korean mothers opt for postpartum care at these centers, recognizing the value of rest and recovery after childbirth. Moreover, the sense of community and support found within these centers fosters lifelong friendships and connections among mothers.
Simply put, investing in the well-being of new mothers is beneficial not only for individuals but also for society as a whole. Through initiatives like Marma, we aim to redefine postpartum care and support women throughout the birthing years. By providing personalized nutrition guidance and fostering a supportive community, we strive to empower mothers to prioritize their health and well-being during this transformative time.
Join us in reimagining postpartum care and championing the health and happiness of mothers everywhere.
Together, we can create a world where every mother receives the care and support she deserves.
Meredith Evans McAllister, CEO + Co-founder
Marma Conversations: Anja Werstler Gomez, Ayurvedic Practitioner
Anja Werstler Gomez is an Ayurvedic practitioner with a focus on fertility, pregnancy, postpartum, and guiding parents through the physical, emotional, and spiritual well-being of both mother + baby. She will join us in the Marma Community on Thursday, January 25th at 10am CST for a candid conversation about health + wellness through the eyes of Ayurveda in a modern world.
We asked Anja a few questions to learn a little more about her before our chat.
Share with us a little about your journey into women’s health.
I am a special needs teacher based in Berlin, Germany. Daily I am confronted with parents and their children who navigate the world uniquely, be it through the lens of autism, Down syndrome or other mental, physical and emotional challenges.
My own path to women’s health has been deeply intertwined with Ayurveda, an ancient healing system from India that I came across during my time there. This profound science has allowed my husband and I to detoxify our bodies, minds, and emotions, and achieve a harmonious balance in our hormones. Our next goal is to get pregnant.
In 2019, I began my training to become an Ayurvedic practitioner and recently qualified in a unique program called Garbh Sanskar. Garbh Sanskar is a scientific regimen that is in tune with nature and allows us to consciously shape the growth of the fetus. This age-old Ayurvedic practice focuses on the physical, emotional, and spiritual well-being of both the mother and the child during pregnancy and beyond. It is a series of practices that includes diet, yoga, meditation, and positive thinking aimed at creating a nurturing environment for the growing baby. Ayurveda and Garbh Sanskar together offer a holistic approach to health.
If you had 1 piece of advice to someone wanting to restore their fertility, what would it be?
Healthy parents ~ Healthy baby
Diet and lifestyle is the key to fertility and a happy and healthy baby.
What does it look like to work with you in your practice?
I offer 1:1 coaching sessions for fertility support and pregnancy support by following the concept of Garbh Sanskar. I am working hand in hand with an excellent team of Ayurvedic doctors based in Mumbai, India.
What is your favorite food you could never do without?
I love pudding :)
What is a ritual (daily, monthly, seasonal) that has aided in your own personal development?
Daily manifestation before going to bed.
What is a go-to meal that you’re making right now?
Breakfast porridge (almond milk, ghee, oats, dates, walnuts, black sesame seeds, cardamom, cinnamon, apple, pumpkin seeds, psyllium, tumeric, fennel seeds)
How can people find + connect with you?
Email: anjasiddhaveda@gmail.com
Instagram: @anjaog
Marma Conversations: Martina Pezzino, CNC
Martina Pezzino, CNC (certified nutrition consultant), will join the Marma Community on Thursday, January 11th for a live interview at 10am. Join us for a candid conversation on fertility, motherhood, and conceiving as a same-sex couple with a donor at home without any medical procedures or support!
We asked Martina a few questions to learn a little more about her before our chat.
Share with us a little about your journey into motherhood.
When I stopped taking birth control at age 23, my health went haywire and I didn't have a period for 3 years. After a series of specialists, I was diagnosed with premature ovarian failure (when I was 25!) and told I would likely never conceive naturally. My hormones were "post-menopausal". The solution was to put me back on the birth control pill to "regulate my cycles" until I was ready to have kids. Instead, I found a naturopathic doctor, began deeply researching nutrition and holistic healing, and rebalanced my hormones naturally. My cycle returned within 1 year and that sparked my passion to go back to school to study nutrition and coach other women through their own healing journeys.
If you had 1 piece of advice for a new mother, what would it be?
Build a village. Call in the women you already know and trust, or start seeking them out. We were not meant to mother alone. Be brave- join a facebook group, go to yoga class, find a church, volunteer somewhere, join a moms support group. If you don't already have a village, build one.
Also...meal prep some bone broth and put it in the freezer. Your future self will thank you.
What do you love most about your job?
I just went through a huge rebrand, formally Balanced Beginnings Nutrition. I took a couple of years off while I was having my babies and now am getting back into / shifting the focus of my work from hormones into more motherhood work.
I help women reclaim their health through their motherhood journey. We start with the foods but also address mind-body-soul healing through food/body mindsets, habit building, spiritual connection, community, stress management, meditation, and movement.
What food did you crave when you were pregnant?
So much fruit!
Also salt and vinegar chips
What was your favorite item you brought to your birth?
My music playlist for birth (send me an email at hello@luiawellness.com and I would be happy to share it with you!) OR my stones from my baby shower, had everyone paint an affirmation or blessing on the stone and then surrounded my space with them
What is a go-to meal that you’re making right now?
Bone Broth Ramen
How can people find + connect with you?
Website: luiawellness.com
Instagram: @luiawellness
Email: hello@luiawellness.com
The Marma Gift Guide.
‘Tis the season of giving. When gifting to yourself + other mothers, these are all brands + products Marma believes in that are supportive of the birthing years whether you are pregnant, postpartum, exploring fertility, or any woman with a monthly cycle.
Tiny Health - Use code MARMA for $20 off lab testing kits
Gut micro-biome health test kits for babies, mothers, pre + post-birth, recovering from C-section, and everyone in your family.
The s%*t a new mama will actually need for the hospital, thoughtfully curated and pre-packed, so she can skip the last minute dash.
Prep for your Fourth Trimester like a pro with Nyssa’s complete postpartum recovery intimates collection, featuring our six bestselling Wear and Care essentials for moving into motherhood with ease. We’re all about making ice/heat therapy— doctor’s #1 recommended postpartum regime— a breeze and our 6-piece Deluxe Set will have mama covered from breast to bum.
Period care simplified.
Premium reusable menstrual cups, discs and leakproof period underwear.
Pregnancy & postpartum meal delivery specifically made for new mothers.
We love the Maternity Basics Bundle, but all of their items are soft, sustainable + so comfortable.
Nursing bras, pajamas, robes, maternity + postpartum wear.
Thoughtfully designed, solution-based maternity wear for every stage of pregnancy + motherhood.
Obsessively clean skincare + herbal support for everyone + their mother.
Daily Harvest - Use code MARMA for $50 off your first box
The New Mom Box: Curated exclusively by Marma, nutrition experts for birthing bodies. Designed to provide you with nutrient-dense meals postpartum. These collections take one more thing off your plate (and into your bowl).
Speak directly with a health, birth + nutrition professional to discuss personal needs throughout fertility, pregnancy + postpartum. Check-in regularly throughout your pregnancy with a trusted resource who knows your story.
Marma Conversations: Therese Dansby, BSN, RN, IBCLC, postpartum doula
Therese Dansby, BSN, RN, IBCLC, + postpartum doula will join the Marma Community on Tuesday, November 14th for a live interview at 8pm. We’ll dive into all things breastfeeding, being a mother of 3, the Milk + Motherhood Podcast and her online course to support healthy lactation.
You can check out her online course + use code MARMA10 for a 10% discount. This is a must-have course for all women! It’s conveniently formatted within an app so you can learn one-handed or during those middle-of-the-night nursing sessions.
We asked Therese a few questions to learn a little more about her before our chat.
Share with us a little about your journey into motherhood.
I was a NICU nurse for 8 years before having my first child, so I really thought the transition to motherhood would be simple. It proved to be anything but. Sure, the tasks of motherhood seem simple from the outside, but simply hearing my own baby cry affected my brain and body so differently than any other baby-caring experiences I'd had. Despite doing everything "right" and vigilantly feeding my baby every 3 hours, I was surprised when he wasn't back to birth weight at 2 weeks. This sparked both a personal journey of tapping into my own intuition instead of what the textbooks said, but it also triggered a major career change and I quickly jumped into IBCLC training when my first baby was just 6 months old.
If you had 1 piece of advice for a new mother, what would it be?
Find a community of mom friends, even if you don't parent exactly the same way. Having support and role models to look up to and moms with younger kids to pass on what you learned the hard way is truly invaluable. We weren't meant to do this alone.
What do you love most about your job?
I have the incredible honor of preparing mothers for their infant feeding journey, which can last much longer than pregnancy and birth do.
What food did you crave when you were pregnant?
Thai peanut noddles!
What was your favorite item you brought to your birth?
Birth was so different than I expected x 3! I appreciated having my own snacks and drinks, and I did briefly listen to my playlists before things got intense.
What is a go-to meal that you’re making right now?
Last week we got home later than usual, so I threw together a can of Muir Glen organic chili starter, a pound of ground beef, and a box of pasta. Everyone loved it and I think this will become a winter staple!
How can people find + connect with you?
My podcast is on all platforms as Milk + Motherhood
Instagram @happy.mama.healthy.baby
My courses and consults can be found at happymamahealthybaby.co
Marma Conversations: Kelsey Beach, DPT, CMTPT
Kelsey Beach of Encore Therapy will join the Marma Community on Monday, November 6th for a live interview at 8pm. Grab a cup of tea + join us to learn all about your pelvic floor during pregnancy + postpartum or watch the recording at any time. Kelsey is not only a wealth of information but an absolute thrill to chat with!
Make sure to check out her vibrant instagram page with educational videos on women’s pelvic health + more.
We asked Kelsey a few questions to learn a little more about her before our chat.
Share with us a little about your journey into motherhood.
Wow. where to even begin. I launched enCORE when I was pregnant with my first and built a whole business during the pandemic based on my pregnancy, birth, postpartum and breastfeeding journey. I really saw the gaps in education and the physical healing of moms and have spent the last 3 years trying to fill those gaps with care.
If you had 1 piece of advice for a new mother, what would it be?
It's okay to take care of yourself first.
What do you love most about your job?
I LOVE talking about what your body is capable of during birth. This has really become my passion as I am a hospital birther but love building a mom’s tool kit to prepare her for whatever is thrown her way (cough, cough, outdated hospital policy).
What food did you crave when you were pregnant?
Anything with sugar and ice water!
What was your favorite item you brought to the hospital for your birth?
1st was a speaker, 2nd was matching pajamas set
What is a go-to meal that you’re making right now?
Marinated cilantro lime flank steak with sauteed peppers. (Yum! Just want to add this is a perfect example of combining iron with vitamin C to enhance absorption!)
How can people find + connect with you?
social: @encoretherapykc
website: www.encoretherapykc.com
The Essential Birth Hospital Bag: Packing for a Smooth Journey
Prepare bone broth for nourishment during labor + early days postpartum.
As your due date approaches, you’ve probably thought about the essentials to bring for your new babe… But what about you?! Here are some (off the beaten path) items to include in your bag that we’ve found absolutely essential.
Magnesium: Magnesium is a vital mineral that plays a crucial role in pregnancy and childbirth. It aids in muscle relaxation, reduces stress and anxiety, and supports overall muscle function. Pack a magnesium supplement or oil to help ease muscle cramps, tension, and promote a sense of calm during labor. It does wonders for that first postpartum bowel movement! You’ll particularly need this if you have any medications such as an epidural or under-go a Cesarean. Consult with your healthcare provider before adding any new supplements to your routine.
Sunflower Lecithin: Sunflower lecithin is a natural substance derived from sunflower seeds that offers several benefits for breastfeeding mothers. It can help prevent and treat blocked milk ducts, improving milk flow and reducing the risk of mastitis. Packing sunflower lecithin can be a proactive measure to support your breastfeeding journey from the early days.
Probiotics: We recommend regularly taking a probiotic during the third trimester to prepare for a healthy microbiome that passes to your baby for many years to come. Antibiotics are often needed, even if not expected or planned. Antibiotics strip the gut of the bad and beneficial bacteria. Taking probiotics can help to rebuild a healthy gut microbiome after the use of antibiotics.
Prenatal Vitamin: Don’t forget to pack your prenatal vitamin. Nutrient stores are depleted after the marathon of birth. This is a great opportunity to restore your nutrients from the ground up. You’ll need to continue taking your prenatal vitamin through out your breastfeeding journey and at least the first 6 weeks if not breastfeeding.
Comfortable Clothing: Don't forget to pack comfortable clothing for your stay at the hospital. Opt for loose-fitting nightgowns or pajamas that allow easy access for breastfeeding. Comfortable, non-slip socks and slippers are also essential to keep your feet warm and prevent any slips or falls while walking around.
Personal Care Items: Remember to pack personal care items to help you feel fresh and comfortable throughout your hospital stay. These may include:
Toiletries: Bring travel-sized toiletries like toothpaste, a toothbrush, shampoo, conditioner, and body wash.
Nursing Essentials: If you plan to breastfeed, bring nursing bras, breast pads, and nipple cream to provide support and relief.
Comfort Measures: Items like lip balm, a soothing eye mask, essential oil, and massage oil can contribute to your overall comfort and relaxation.
Nourishing Foods: Proper nutrition is vital during pregnancy and postpartum recovery. Including nutrient-dense foods in your birth hospital bag can provide you with the energy and nourishment needed during this transformative period. Unfortunately, most hospital food is terrible! Think ahead and bring some snacks + meals, and ask family or friends to prepare some nourishing meals for you to bring to the hospital.
Snacks: Pack nutritious snacks such as granola bars, dried fruit, nuts, and whole-grain crackers to keep your energy levels up during labor. Sometimes your labor + delivery team will require only clear fluids as sustenance. Honey sticks, bone broth and coconut water are all considered clear fluids! Bone broth is the perfect nourishment for labor + the early days postpartum.
Hydration: Staying hydrated is crucial during labor and postpartum. Bring a reusable water bottle and consider packing electrolyte-rich drinks or coconut water to replenish essential minerals and fluids. You can find the Marma Laboraide Recipe in the app.
Postpartum Meals: Consider prepping and freezing some nutritious meals ahead of time, such as soups, stews, or casseroles. These can be easily reheated, saving you time and effort during the early days at home.
Packing your birth hospital bag with care and consideration can contribute to a positive birth experience and smooth postpartum recovery. Remember to consult with your healthcare provider about any specific recommendations or restrictions based on your individual needs. Wishing you a joyful and healthy birth experience!
Supporting a Nourished Pregnancy
Preparing for the beauty and wild transition from woman to mother.
How do we support our bodies and our babies in the best way to experience an optimal pregnancy? I want to tell you a secret... in my experience, if you are feeling the aches and pains of pregnancy, there is almost always a way to remedy it.
We’ve all heard the adage, Food is Medicine, and there is a reason it’s getting a resurgence. Our culture has fallen away from using food as a way to support our bodies with the convenience of processed foods. But science doesn’t lie.
A huge part of supporting pregnancy is balancing blood sugar through eating plenty of proteins and healthy fats. Pairing all your meals and snacks with protein and fats will help to reduce blood sugar spikes and crashes. A great example of this is eating your bananas with some nut butter, or berries with plain full fat yogurt. You want to aim for 80-100 grams of protein per day. That’s A LOT! But the more that you intentionally pair all your foods with protein, the easier it gets.
If you don’t already have one, order a quality Prenatal Vitamin. This will cover your base nutrition but certainly doesn’t mean it covers it all.
Our Recommended Prenatal Vitamin Brands:
Needed - use code: MARMA for 20% off the first order
Full Script - automatic 10% off for all Marma users
Let’s dive into some of the most important nutrients to support an optimal pregnancy.
Log in to the Marma App to purchase our recommended supplements.
Vitamin A: daily recommendation 770mcg or 2566IU
There are 2 types of Vitamin A: Retinol (animal-based) & Beta-Carotene (plant-based). The synthetic version of Vitamin A can be toxic to a young fetus and so many pregnant people decide to steer completely clear of it, or are even advised by their providers to avoid it. However, Vitamin A is a necessary nutrient that supports the proper development of the face, especially the eyes, nose, dental arches and lips. It supports thyroid function, adequate birth weight and full-term gestation.
How to get it: It’s important to get Vitamin A through food or food-based supplements such as desiccated liver pills.
Foods: organ meats, egg yolks, grass-fed butter, carrots, sweet potatoes, mangoes, & green leafy vegetables.
Vitamin D3: daily recommendation 4000-6000 IU
Adequate levels of Vitamin D3 help to strengthen immunity and the development & function of the placenta. It helps to support proper teeth & bone development and protects against infection. It is recommended to supplement beyond food and your prenatal vitamin with a base of MCT oil.
How to get it: Sunlight is the best way to get Vitamin D3 naturally. 30 minutes of mid-day sun exposure is the equivalent of 10000-20000 IU. (Depending on how much skin is exposed to the sun!
Foods: raw milk, cod liver oil, wild-caught fish
Omega 3/DHA: daily recommendation 1400mg / at least 300mg DHA
Omega 3s are made up of 3 chains: ALA, DHA & EPA. DHA is the most important of the 3 as it is imperative to optimal brain development. I like to call Omega 3 the brain vitamin. It supports cognition, supports mental health, and helps to dissolve fatigue & brain fog. Your brain chemistry changes drastically during pregnancy to create more room for the love hormone, Oxytocin. This increases our empathy and capacity to nurture another human being. This change can often cause what is commonly known as Mommy Brain, but we much prefer to refer it to Love Brain. Omega 3s can significantly help to support this transition.
How to get it: It’s important to take Omega 3s daily, as they are a cumulative supplement and have the best effect when consumed daily. You should be eating fish or seafood at least 3 times weekly and if that’s not possible, supplement with a high quality fish oil or algae supplement.
Foods: salmon, cod, sardines, squid, shrimp, crab, fish roe, oysters
Folate: daily recommendation 600-800DFE or mcg
Most prenatal vitamins contain Folic Acid, the synthetic version of Folate. This is difficult for most people to convert into methylated folate, and it can also cause negative effects on the body, such as anxiety and body aches.
Folate is the natural form of B9 found in food. Folic Acid is the synthetic version most people cannot convert in their bodies.
Those with MTHFR (60% of the population) must use the methylated food-based version of B9. Folate is essential for midline development which is formed by six weeks gestation, many times before you even know you're pregnant! This is why it is so important to have a nutrient-dense diet and a quality prenatal throughout the childbearing years. Study
How to get it: Methylated Folate should be included in your Prenatal Vitamin and can be found elsewhere through foods.
Foods: dark leafy greens, beans, beets, avocado, nuts, organ meats
Choline: daily recommendation 450mg
90% of women are deficient in Choline.
Those with MTHFR mutation could benefit from 930mg of Choline, especially while breastfeeding. Over double the amount! Study
While everyone's looking at Folate, very little attention is paid to Choline. Most women are deficient in Choline, yet most prenatal vitamins contain little to no choline at all.
Choline also affects the midline and neural development as Folate does, resulting in defects such as spina bifida, tongue ties, cleft lip and palate, and neural tube defects.
Choline supports the baby's brain development and the function of the mother's placenta.
How to get it: within a quality prenatal vitamin and through foods.
Foods: egg yolks, grass fed butter, nuts & seeds, liver & organ meats
Probiotics: daily recommendation 30-80 billion CFU
Health begins in the gut, and probiotics can help balance a healthy gut microbiome. Probiotics help to prepare the vaginal canal for birth and the baby’s healthy microbiome. They also help to keep GBS levels balanced, so be sure to be taking them regularly before your GBS test around 36 weeks. Probiotics are essential if antibiotics were necessary throughout pregnancy to help rebuild healthy gut flora.
Talk to your provider about a "vaginal swab" in the case of Cesarean birth. This is a swab of your vaginal microbiome onto your baby that can set the course for healthy digestion for years to come.
How to get them: through a supplement or fermented foods.
Foods: lacto-fermented veggies, kombucha (in small amounts), sauerkraut, kimchi, plain kefir and yogurt.
Iron: daily recommendation 25-30mg
Babies inherit their Iron stores from their mothers which will support them for the first 6 months of life until they begin to eat solid foods. If the mother is deficient, the baby will be deficient.
Consume iron-rich foods with Vitamin C-rich foods. Vitamin C increases the absorption of Iron. An example would be steak with roasted red bell peppers.
Cooking with a cast iron pan can increase the Iron content of food up to 29x!
There needs to be a proper balance of iron and copper in the body to properly assimilate into the body.
Symptoms of Iron Deficiency:
heavy fatigue
cold and/or tingling hands + feet
tight chest/sense of anxiety
pale skin, lips, inner eyelids, nails
dark under-eye circles
can lead to anemia which can cause hair loss, hypothyroidism, dizziness, depression, irregular heart rate, restless legs
Effects on Baby:
preterm labor 2x higher
low birth weight
anemia
developmental delays
cognitive delays
obesity
diabetes, low blood pressure
How to get it: within iron-rich foods or food-based supplement (iron bisglycinate)
Foods: organ meats, egg yolks, dark leafy greens, spirulina, lentils, red meats, dark chocolate, sardines.
This is only a short list of the nutrients we need and can find in our foods. For an even deeper dive, check out our expansive list of nutrients within the Explore section of the app.
While food and nutrients have a huge impact on our health, they aren’t the only important components. We invite you to also consider adding these critical daily life choices within your pregnancy.
Daily movement & exercise: yoga, swimming & walking
Meditation & Yoga Nidra: we love the app Insight Timer!
Deep Breathing
Bodywork: chiropractic, massage, craniosacral, physical therapy
Laughter & Connection
Postpartum is a Dirty Word.
Preparing for the beauty and wild.
Just the word postpartum in western culture has a stigma of mental illness, hardship, instability, anxiety, pressure, and the list goes on. There is immense silence and a lack of support for families bringing a baby into the world. In eastern cultures, even still today, the mother is cared for completely throughout the fourth trimester: the first three months or forty days after giving birth.
It is thought in these cultures that postpartum is actually an OPPORTUNITY to build health and strength that will last for the next forty years. After birth, the mother’s body is struck bare and left a clean slate to rebuild the gut, energy life source, and foundational nutrition. And not just the mother. That health and strength are built into the baby and trickle through the entire family. It is a family’s duty to their ancestors and lineage to provide this care.
The term “It Takes a Village” is thousands of years old. In fact in tribal communities, it is documented that an average of 14 adults tend to each baby born! The child is raised by the entire community. The men go off to hunt and provide. The women gather around the mother to nourish her with healing meals, prepare proper sleep conditions, bathe the mother, and care for the home and other children.
This practice continues on in many countries throughout the world. Some of these practices have been modernized, for example, many European and Asian countries send a postpartum nurse to the home to care for the mother PAID FOR BY THE GOVERNMENT. Many governments require a 1-year leave of absence from work to stay home with the baby and properly heal.
Postpartum continues far beyond 12 weeks if you are “lucky” to get that from your American employer. Mothers are often left with the decision to quit their jobs or leave their babies much too soon. The lack of postpartum care in the United States is actually sickening. We are not caring for our mothers and the future of our world.
It is no wonder so many experience depression, anxiety, and so much overwhelm. In fact, I expect it. I thought I had prepared a lot for postpartum with my first child. And yet I was still completely taken aback by the enormity of it. The transformation from a woman to a mother is an enormous experience emotionally and physically.
Birth can be a traumatic experience for so many women. Our culture, again, does not support a healthy birth process. Prenatal care leaves much to be desired. And even if you did everything “right” (there is no right), you can still be left to navigate a l o n e .
The birth of my first son brought me into the work of my life. I often say I wish I didn’t have this job. I wish I didn’t make money because our culture doesn’t support each other enough. But there is so much more to it than that. I grieved my son’s birth for three years. I couldn’t talk about it without sobbing for at least the first year. I felt like absolutely no one understood it. I didn’t understand it. It sent me down a rabbit hole chasing to find “what happened to me”. I took a doula course not to become a doular but to find answers. I found sanctuary in yoga and meditation. I became a yoga teacher. I became a childbirth educator. I am healed through each experience I am part of. Each mother I support. Each birth I witness.
My second son's home birth VBAC (vaginal birth after cesarean) instantly healed all wounds of the first. It was amazing. I instantly felt, “Gosh what was the big deal anyway?!” Everything was different and so was this past year postpartum. I did so many things differently to support myself physically and emotionally.
Here’s my laundry list of necessities:
FIND YOUR VILLAGE! You just have to create one. Meal trains. Babysitters. Birth doula. Postpartum doula. Make a plan and post it on your refrigerator. Delegate to family members and friends.
HIRE out the help. Housekeepers, chefs, physical therapists, talk therapy, laundry service. A postpartum doula can do SO MUCH in just one session per week. I would often send mom off for a shower and a nap while I take the baby and older siblings out for a walk, do the dishes, throw in a load of laundry, prep out dinner, make mom a snack, or sometimes we just talk for four straight hours.
EAT + HYDRATE. Eat a simple yet nutrient-dense diet. There are many healing foods that help to sustain and support the body. Bone broth is a staple. Water, coconut water, easy one-handed, healthy snacks. Soups + stews. Nothing raw. All food should be easily digested. Let the body concentrate its energy on healing. Healing spices like turmeric + ginger. Teas. Nettle is chock full of nutrients, supports the blood, and reduces fatigue.
LEAN INTO IT. Motherhood is tough. Throw away the notion that you must “bounce back” or get back into your skinny jeans. If you can begin to accept that this is crazy hard (and beautiful) and that emotion is simply the unfolding of experience and transformation, I hope you also will know that feeling overwhelmed is a perfectly legitimate feeling to have and likely something you WILL feel. That’s ok, just as it is.
-Victoria