WOMEN'S HEALTH

Can a Chiropractor Help with Pelvic Pain During Pregnancy?

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How Can a Chiropractor Help with Pelvic Pain During Pregnancy?

Can a chiropractor help with pelvic pain during pregnancy? Yes, chiropractic care can offer significant relief from pelvic pain during pregnancy. Through spinal adjustments, chiropractors address the root causes of discomfort. This article outlines how these treatments work, their benefits, and what you can expect during a visit.

Key Takeaways

  • Pelvic pain affects 25% to 33% of pregnant women, often caused by hormonal changes, biomechanical stress, and postural shifts.
  • Chiropractic care offers a drug-free approach to manage pelvic pain by focusing on spinal and pelvic alignment, promoting overall comfort and health during pregnancy.
  • Self-care strategies, including specific exercises and lifestyle adjustments, can complement chiropractic treatments to alleviate pelvic pain and enhance quality of life for expecting mothers.

Understanding Pelvic Pain During Pregnancy

Pelvic pain during pregnancy is a common issue, affecting approximately 25% to 33% of expectant mothers. This type of pain can vary in intensity, often leading to clicking or grinding sounds, sharp pain in the front, or discomfort in the leg, groin, hip, or thigh. The impact of this pain can be profound, limiting a woman’s ability to walk, sit, and perform daily activities.

Recognizing the nature of this pain is essential for finding effective relief. Pelvic pain can stem from various sources and manifest in different ways, making it crucial for pregnant women to identify the specific type of pain they are experiencing and seek appropriate treatment.

Types of Pelvic Pain in Pregnancy

Pelvic girdle pain (PGP) is one of the most common types of pelvic pain, affecting nearly 20% of pregnant women. This pain is often due to stiffness or uneven movement in the pelvic joints, particularly the pubic symphysis and sacroiliac joints. Common complaints include lower back pain, pubic symphysis pain, and general pelvic dysfunction, all of which can significantly impact daily comfort and mobility.

Another specific type of pelvic pain is Symphysis Pubis Dysfunction (SPD), which involves joint issues at the front of the pelvis, leading to excessive strain and discomfort. This condition can begin as early as 12 weeks into the pregnancy and is characterized by an abnormal gap in the pubic symphysis.

Recognizing these types of pain aids in identifying the appropriate treatment to manage and alleviate symptoms.

Causes of Pelvic Pain

The causes of pelvic pain during pregnancy are multifaceted, primarily driven by hormonal and physiological changes. One significant factor is the hormone relaxin, which the body starts producing around ten weeks into pregnancy. Relaxin softens the ligaments, allowing for increased pelvic joint movement to accommodate the growing uterus. While this process is essential for childbirth, it can also lead to joint laxity and instability, contributing to pregnancy related pelvic pain, pelvic girdle pain, and round ligament pain.

Biomechanical stress is another major cause. As the pregnancy progresses, weight gain shifts the center of gravity forward, placing more strain on the pelvis and lower back. This added stress can exacerbate pelvic dysfunction and lead to severe pain, especially in the later stages of pregnancy. Additionally, the stretching of abdominal muscles reduces core support, further contributing to pelvic instability and discomfort.

Postural changes and the growing baby also play roles in increasing the severity of pelvic pain. As the baby grows, the pelvic girdle supports more weight, adding biomechanical stress. These changes, along with hormonal influences, create a perfect storm for pelvic pain, highlighting the need for effective management strategies to maintain comfort and mobility throughout pregnancy.

The Role of Chiropractic Care in Alleviating Pelvic Pain

Chiropractic care provides a safe and holistic method for managing pelvic pain during pregnancy. It is also a drug-free option for relief. This method focuses on spinal and pelvic alignment, aiming to address the root causes of pain and discomfort. Chiropractic adjustments can effectively manage various types of pelvic pain, including pelvic girdle pain, pelvic dysfunction, and symphysis pubis dysfunction.

Many pregnant patients report significant pain relief and an improved quality of life after receiving chiropractic care. Promoting proper spinal alignment through chiropractic adjustments helps manage discomfort and enhance overall health during pregnancy. This approach not only provides immediate relief but also supports long-term well-being, making it a valuable option for expectant mothers.

Chiropractic Techniques for Pelvic Pain Relief

Chiropractic care involves various techniques designed to relieve pelvic pain effectively.

Spinal manipulation is a key method, focusing on correcting misalignments in the spine and pelvis to alleviate discomfort.

Additionally, chiropractors use manual chiropractic adjustment to address specific areas such as:

These adjustments help restore proper alignment and reduce pain.

Complementary techniques such as soft tissue therapy, exercises, and ergonomic advice also play crucial roles in managing pelvic pain. For instance, the Webster Technique is often used to correct pelvic misalignments and support optimal fetal positioning. Combining these methods, chiropractic care offers comprehensive pain relief and improves overall pelvic function during pregnancy.

Benefits of Chiropractic Adjustments

The benefits of chiropractic adjustments extend beyond pain relief. Realigning the pelvic joints can significantly reduce stress on associated ligaments, enhancing overall health and wellness for pregnant women. Chiropractic care also helps maintain good posture, which is essential for managing the physical changes and discomforts of pregnancy.

Furthermore, chiropractic adjustments can improve labor outcomes by ensuring proper pelvic alignment, potentially reducing the need for pain medication during delivery. This holistic approach not only addresses immediate pain but also supports a healthier and more comfortable pregnancy journey.

How Chiropractic Care Supports a Healthy Pregnancy

Chiropractic care is considered one of the safest options for managing pelvic girdle pain. It is also recognized as an effective treatment during pregnancy. Maintaining spinal alignment through chiropractic care helps prevent complications related to fetal positioning and labor. This proactive approach can lead to shorter labor times and improved outcomes for both mother and baby.

Chiropractors use various techniques to ensure pelvic alignment, which significantly influences labor outcomes and overall comfort during pregnancy. Addressing pelvic balance and stability through chiropractic care provides a solid foundation for a healthy and comfortable pregnancy.

Improved Overall Comfort

Chiropractic techniques can significantly enhance overall comfort during pregnancy. These methods often involve exercises designed to improve pelvic alignment and relieve pain. Chiropractors focus on spinal alignment to stabilize the pelvic region, reducing discomfort for pregnant women. Many women report a significant decrease in back and joint pain after receiving chiropractic treatment.

Effective treatment for pelvic girdle pain includes soft tissue work, fascial release, and postural education. Engaging in moderate exercise, applying heat, and practicing relaxation techniques like yoga and meditation can also help manage pain and enhance comfort.

These approaches collectively contribute to a more comfortable and enjoyable experience for a pregnant woman.

Promoting Optimal Fetal Positioning

Chiropractic adjustments play a crucial role in promoting optimal fetal positioning. Techniques like the Webster Technique help correct pelvic misalignments, creating more space in the uterus and encouraging the baby to move into the best position for delivery. This can reduce the likelihood of complications such as breech positioning and may shorten labor duration.

Good posture during pregnancy is crucial for overall comfort and health. Chiropractic care supports this by ensuring proper spinal alignment and reducing strain on the body. By promoting optimal fetal positioning and improving maternal comfort, chiropractic care contributes to a smoother and safer labor and delivery process.

What to Expect During a Chiropractic Visit

Knowing what to expect during a chiropractic visit can help pregnant women feel more at ease. The initial visit typically involves an explanation of the science behind chiropractic care, a comprehensive evaluation, and the development of a specific plan of care if chiropractic is deemed appropriate. This thorough approach ensures that each patient receives personalized care tailored to their needs.

Ongoing care involves regular visits to monitor progress and adjust treatment plans as necessary. These follow-up visits are crucial for maintaining spinal health and addressing any new symptoms that may arise during pregnancy. Continuous support from chiropractors helps ensure a comfortable and healthy pregnancy journey.

Initial Consultation and Examination

The initial consultation for pregnant patients seeking chiropractic care focuses on understanding their specific symptoms and health history. During this session, chiropractors conduct a detailed assessment that includes a brief physical exam to evaluate the patient’s overall health. This thorough evaluation helps identify the root causes of pelvic pain and other pregnancy-related discomforts.

Chiropractors also perform a comprehensive review of medical history and a full chiropractic and orthopaedic examination to assess symptoms such as pelvic pain. This approach ensures that the treatment plan is tailored to the unique needs of each patient, providing the most effective relief and support.

Ongoing Care and Monitoring

Ongoing chiropractic care involves regular follow-up visits to monitor progress and adjust treatment plans based on the evolving needs of pregnant women. These visits are particularly important during the second and third trimesters when the body undergoes significant changes. Regular chiropractic adjustments help maintain spinal health and address any new symptoms that may arise.

In addition to adjustments, chiropractors may provide further research and recommendations to support overall health and well-being. This continuous monitoring and personalized care ensure that pregnant patients receive the best possible support throughout their pregnancy journey.

Self-Care Tips for Managing Pelvic Pain at Home

While chiropractic care is highly effective, there are also several self-care strategies that pregnant women can use to manage pelvic pain at home. Healthcare providers can help create individualized treatment plans that include specific exercises and lifestyle modifications to alleviate pelvic girdle pain. These self-care practices complement chiropractic treatments and provide additional relief.

Planning tasks ahead, listening to your body, and seeking help when needed are essential strategies for managing everyday tasks while experiencing symphysis pubis dysfunction (SPD). Incorporating these tips into daily routines helps pregnant women better manage pelvic pain and maintain a higher quality of life.

Exercises for Pelvic Pain Relief

Various exercises can be performed at home to relieve pelvic girdle pain (PGP). Chiropractors often recommend specific techniques and exercises designed to alleviate discomfort associated with pregnancy. These exercises focus on strengthening the pelvic floor and core muscles, which are crucial for providing support and stability during pregnancy.

Simple activities such as gentle stretching, pelvic tilts, and prenatal yoga can significantly reduce pelvic pain. Incorporating these exercises into a daily routine helps manage pain and improve overall mobility, making it easier to navigate the physical demands of pregnancy.

Lifestyle Adjustments

Lifestyle adjustments are crucial for effectively managing pelvic pain during pregnancy. Simple changes such as sleeping with a pillow between the knees and under the belly can provide significant relief. Additionally, changing positions every 30 minutes and avoiding high heels can help manage pelvic girdle pain.

Implementing these strategies can reduce the risk of developing pelvic girdle pain and improve overall comfort during pregnancy. By making these adjustments, pregnant women can better manage their pain and enjoy a more comfortable and healthy pregnancy experience.

Summary

In summary, pelvic pain during pregnancy is a common and challenging issue, but chiropractic care offers a safe and effective solution. By addressing the root causes of pain and promoting proper alignment, chiropractic adjustments can significantly improve the quality of life for pregnant women.

Additionally, self-care strategies such as exercises and lifestyle adjustments can complement chiropractic treatments and provide further relief.

We encourage expectant mothers to consider chiropractic care as a natural and holistic approach to managing pelvic pain. With the right support and care, it is possible to navigate pregnancy with greater comfort and confidence, paving the way for a healthier and happier journey to motherhood.

Frequently Asked Questions

Why does my pelvis hurt so bad while pregnant?

Pelvic pain during pregnancy is often caused by hormonal changes that loosen ligaments, leading to increased pressure on pelvic joints. This can result in conditions like pregnancy-related pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD), characterized by stiffness or uneven movement in the pelvic joints.

What positions are good for pelvic pain during pregnancy?

Sleeping on your left side is beneficial during pregnancy, as it promotes better blood flow and helps alleviate pelvic pain by keeping the pelvis in a neutral position. This position can effectively reduce pressure on the hip bones and ligaments.

Can chiropractors help with pregnancy pelvic pain?

Chiropractors can help alleviate pregnancy pelvic pain, as recent research indicates their potential effectiveness in providing relief for pregnant women. Engaging in chiropractic care during pregnancy may be beneficial for managing this discomfort.

How effective is chiropractic care for managing pelvic pain during pregnancy?

Chiropractic care is quite effective for managing pelvic pain during pregnancy, often providing significant pain relief and enhancing overall quality of life for many women. Its emphasis on spinal and pelvic alignment helps address the underlying causes of discomfort.

What types of pelvic pain can chiropractic care address?

Chiropractic care effectively addresses pelvic girdle pain, pelvic dysfunction, and symphysis pubis dysfunction using techniques like spinal manipulation and manual adjustments. These approaches help provide comprehensive relief for various pelvic pain conditions.

All About CBD: CBD Benefits and More

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What is CBD?

CBD is a chemical found in Cannabis. It does not contain tetrahydrocannabinol or THC, the ingredient in marijuana that produces a high. Rather, it is often used to reduce stress and anxiety and calm the body, and for the many CBD benefits.

CBD comes in many different forms. You can use it in oil, creams, capsules, gummies, or as a vapor. Some forms of CBD are more bioavailable than others. This means that they are more easily absorbed by your body. When looking for a CBD product, be sure to look for full-spectrum or broad-spectrum products instead of isolate or distillate. This will give you more of the CBD benefits.

Benefits:

CBD is used for a variety of reasons. When consumed or applied topically, CBD interacts with neuroreceptors in your endocannabinoid system, which sends signals between your cells to help regulate your movement, mood, homeostasis, and immune system.

  1. Anxiety and Depression Relief

CBD has natural calming effects that help to relax the body and mind which in turn helps relieve symptoms of anxiety and depression.

2. Pain Relief

Topical CBD is often used to relieve pain in localized areas of the body.

3. Heart Benefits

Research has shown that CBD may benefit the heart and circulatory system including the ability to lower high blood pressure.

CBD and the Nervous System

On top of the benefits listed above, CBD has been known to benefit the nervous system as well as several neurological disorders. Researches believe that CBD’s ability to act on brain-signaling symptoms can benefit people who have neurological disorders.

Epilepsy and MS are two of the most common disorders CBD is used for. It is known to have neuroprotective properties that help to reduce muscle spasms and seizures as well as improve sleep.

Joy Organics

Shopping local when you can is always best! We love to support other small businesses in the Fort Collins area. Joy Organics is a Premium USDA certified organic CBD that is based in Fort Collins, Colorado. It is bioavailable and comes in many different forms. They are dedicated to improving as many lives as possible and they do that by focusing on the quality of their products and educating their consumers. Check out Joy Organics to get your supply of CBD!

How’s the Latch? Top 5 Ways Chiropractic Can Help!

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Breastfeeding

Breastfeeding is a great option when choosing how to feed your child. There are numerous neurological, nutritional, developmental, psychological, and immunological benefits that your baby can get throughout the process.  Due to this many mothers plan on breastfeeding, but give up early because of problems that have “no solution.” When you and your baby are first getting to know each other, it can be frustrating at times.  Many times mamas have trouble getting their baby to nurse. It’s hard!! It’s easy to be discouraged and want to give up. We’re here to tell you to stay strong. It’s not your fault that your little one isn’t latching properly, but there is something you can do to help support the relationship.

How Chiropractic Helps the Latch

In our office we see many infants presenting with latching problems, and after being evaluated and adjusted they are able to feed wonderfully. Specifically, we check children for vertebral subluxations. This occurs when the upper cervical vertebra or cranial bones are misaligned. This misalignment puts unnecessary stress on the nervous system, meaning the brain and the body may not be fully communicating as they should. It’s basically taking a dimmer switch and putting it on the nerves that come out at the level of the misalignment. This can cause numerous problems with the child’s health and development down the road.

The birthing process, no matter how natural and beautiful it is, can be hard on not just the mother but the child as well. In turn, this can result in misalignments that usually go undetected and unaddressed for years.  As chiropractors, we see infants presenting with difficulties latching firmly, inability to sustain suckling, only feeding in one position, chewing instead of suckling on the nipple, and a “need” to feed at all times. 

Benefits of Chiropractic for an Infant

When the C1 vertebra and cranial bones are properly aligned, neurological and mechanical problems resolve as shown below:

Helps baby turn head to go to both breasts equally

  • When the misalignment of the cranial and upper cervical vertebrae are present this will impinge the SCM muscle. This can cause extra tension in one side vs the other and in more extreme cases, Torticollis. When a baby has this, they will not want to turn their head to both sides equally and often favor one breast. Realigning the bones and allowing the nerves to communicate with the muscle properly, helps the baby to turn their head to both sides equally. In turn, they have easier positioning and access to breastfeeding.

Retraining muscle patterns

  • Another common difficulty we see, is that their suckle pattern is weak, irregular or using the wrong muscles. The communication into the muscles used primarily for sucking may not be firing correctly (weak suckle). This can lead to overcompensation and recruitment of muscles not originally needed for the motion. This can cause an irregular, or chewing like suckle. Again, realigning any misalignments will allow all the muscles to get the proper communication.

Helping to shape mouth properly

  • With improper tongue and oral use, the palate can lack the proper stimulation it needs in order to properly shape. We see many infants presenting with shallow or high palates which is going to affect the suckle itself. We help to identify and reshape the mouth when working with babies in order to regain proper oral function in nursing and into childhood.

Help Tongue Tie Release Heal

  • Another great way we can support oral function is helping tongue tie releases heal. After a baby gets a release, it is up to the parents to perform stretches for the body to heal properly. However, if there is a miscommunication in the nerves, we often see that the body takes longer to heal. We love working with babies that recently had tongue tie revisions to ensure that the body can heal to its full potential.

Bring your Infant to a Pediatric Chiropractor

If your infant is having trouble nursing and you feel as though you’ve tried everything to help them, bring them to a chiropractor. Infant chiropractic adjustments are gentle, safe, and extremely effective.  This could be one of the most important choices you make for your child, as breastfeeding provides many benefits to their health.

Make a new patient appointment today for your infant!

Daily Supplements To Add Into Your Routine

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Metagenics Vitamin D-3

Taking daily dietary supplements is one way to ensure that your body is getting the nutrients it needs to function at its best. While we can get many of the nutrients that we need through healthy eating habits, most people need an extra boost from supplements. There are several kinds of daily supplements so it can be daunting to get started. You may wonder what supplements to start with, how many to add into your routine, or where to get them. However, it does not have to be overwhelming or complicated to introduce vitamins into your routine. The important thing is learning what your body needs and going from there! There are a few supplements that we love and know that many people can benefit from introducing into their routine.

A Few Supplements We Love:


Vitamin D: Vitamin D is a fat-soluble vitamin that supports our body’s health in many ways.

Some of the benefits of Vitamin D include:

  • healthy bones and health
  • supports immune system
  • supports brain and nervous system health

Omega-3: Omega-3 are nutrients we can get through certain foods or through supplements. They help us to maintain a healthy body and serve as an energy source. They also help to lower blood pressure and promote a healthy heart.

Probiotics: Probiotics are your guts’ best friend. They help with your digestive health by balancing the bacteria in your digestive system. Your gut communicates with your brain through nerves and hormones so it is essential that your gut is treated well in order to maintain general health.

B-12: Vitamin B-12 is essential in nerve function and red blood cell formation. Those deficient in Vitamin B-12 may experience a lack of energy, tingling, numbness, and fatigue. Adding B-12 into your routine may help improve these symptoms.

Magnesium: Magnesium is a mineral that plays a vital role in keeping blood pressure normal, bones strong, and heart-healthy. Here are some of the many benefits that magnesium may give:

  • anxiety improvements
  • reduced headaches
  • sleep improvements

Where To Buy Your Supplements

There are many places you can find all of these incredible supplements including your local health foods store, amazon, or other online storefronts. The important thing is to make sure they are high quality and free of harmful contaminants so make sure to check the labels and research which brands are trustworthy. We know that not all vitamins are created equally so at our office, we use and love the supplements from Metagenics. They offer a large range of vitamins and are high-quality supplements. Their website gives a lot of helpful information about the products they offer.

What is an Inside-Out Approach to Health?

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Chiropractic care is all about an inside-out approach to health. There is an emphasis on restoring our body’s ability to adapt, heal and grow. Our nervous system’s job is to be the command center for the body. It helps all other parts of the body communicate with each other. Keeping the nervous system functioning at its best is essential for our health. Feeling good on the inside translates to how we look on the outside. There is so much more value in how we feel rather than how we look! Taking an inside-out approach to health gets to the root of the problem and provides long-term solutions to pain and discomfort.

How Chiropractic Heals the Body from the Inside-Out

Chiropractic was founded on the belief that the body has the innate ability to heal itself. We are constantly exposed to external sources of healing whether that is medications, surgery, or quick fixes. While those things have value in certain circumstances, Chiropractic principles teach that the body is capable of incredible things when it is functioning at its best. The goal of chiropractic adjustments is to create balance in the body by removing interferences and restoring the nervous system’s functionality. We need proper structure in order to achieve proper function. Getting regular chiropractic adjustments aids in the restoration of our body’s innate ability to heal itself by focusing on the health of the spine and the nervous system.

Food and Inside-Out Health

In addition to consistent chiropractic care, the things we put into our body plays a big part in how well we function. Food is fuel for our bodies! Whole, nutrient-rich foods can impact our body’s ability to heal itself. On the other hand, when we constantly feed our body with sugar-filled, processed food, we are limiting the incredible things that our body can do. While it is important to treat ourselves and enjoy the food we eat, there is so much value in adding more fresh, whole foods into the mix.

Daily Movement’s Role in Inside-Out Health

Exercise routines can feel intimidating and impossible to keep up with. However, adding daily movement into your day does not need to be stressful or overwhelming. Going on a walk, stretching before bed, trying a new workout class with a friend, or even standing up throughout the day at work are all ways to get moving. An inside-out approach to health involves getting your heart rate up and prioritizing daily movement. The benefits of exercise are seemingly countless; increased circulation, better sleep, improved mood, and more energy are just a few. Once we begin to look at movement as a tool to help us feel our best rather than using it to look a certain way, it becomes even more powerful to our health.

How Mindfulness and Meditation Impact Inside- Out Health

The way your think affects your health. Whether you think about things in a positive or negative light makes a difference. Mindfulness is the practice of being present and aware of what is going on in the moment. Meditation is a great way to get into the practice of mindful thinking. Thinking in this way reduces anxiety, improves positivity, and promotes a healthy lifestyle. Our mental health and our physical health go hand and hand so it is important that we take our mental health seriously. How we think about ourselves, others, and the world around us is a huge part of inside-out health.

Prenatal Nutrition

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It’s time to chat on something that comes up in clinic a lot- prenatal nutrition!  We work with a lot of mama’s through their fertility journey, and one of the best feelings in the world is transitioning that patient from a fertility patient to a prenatal care plan. Both of these require nutritional education. BOTH of them!  Meaning not only is hormone-targeted nutrition a valuable tool while TTC, but prenatal targeted nutrition can help ease your pregnancy and nourish your little one!

First, and it must be said, a prenatal vitamin is a supplement.  Meaning, in a perfect world, it’s used to supplement your nutritional intake, not to provide a safety net for Mama to live off drive-through and convenience store purchases.  Truth be told, not all prenatal vitamins are created equal and there are endless healthy food choices Mama can make to improve her health and that of her unborn little babe.

Protein

First, we’re going to touch on protein.  Proteins are the building blocks of cells and during pregnancy, when Mama is growing a whole lot of cells, it becomes super important that protein intake is sufficient. Research shows us that inadequate protein intake during pregnancy can contribute to low birth weight, placental growth, development, and nutrient transfer issues, and an increased risk of vascular defects in baby. On the flip side of this, higher carbohydrate intake during pregnancy can also lead to these concerns. Current research into protein intake recommendations are showing that we have perhaps underestimated need. New numbers are suggesting protein intake around 60g/day for early pregnancy and getting closer to 100g/day later in gestation to reduce and potentially prevent negative risk in both mom and baby.

Needed Vitamins

Vitamins B-12 and folate (B-9) play an essential role in DNA methylation. Making sure mama is getting these nutrients can reduce the risk of negative side effects including anemia, neural tube defects, low-birth weight, placental abruption, and both developmental and long-term epigenetic adverse health outcomes for baby. It’s also important to be sure you’re consuming folate (naturally occurring), and not folic acid (synthesized), during pregnancy.  Choosing a prenatal vitamin with 5-methyltetrahydrofolate optimizes Mama’s ability to use the nutrient when compared to synthesized folic acid. Folate is much more bioavailable than folic acid as it’s already in its active form and can be easily utilized by your body. It’s important for Mama to get good B-12 in while breastfeeding as well as it improves development and growth in baby earth side.

Some of our fave folate-rich foods include spinach, asparagus, broccoli, Brussel sprouts, sunflower seeds (add em to a salad!), black beans, and egg yolk.

If you’re looking for B-12 rich foods, it’s important to note this nutrient is found in meats, seafood, and poultry. It’s a little harder to achieve with a vegetarian or vegan diet.

*Both of these nutrients are plentiful in many organ meats!  Many nutritionists refer to organ meats and nature’s vitamins. So if you’re feeling brave, give a little beef or chicken liver a go!

Choline

Choline is another extremely important nutrient for pregnancy and it often goes overlooked and undervalued.  It plays an important role in cell division, brain development, myelination, and gene expression during pregnancy. It’s utilized in placenta formation and contributes to nutrient transport from Mama to Babe. Plus, adequate maternal choline shows beneficial cognitive function in infants! Check your prenatal because many of them don’t have choline at all (and if they do it’s probably not enough and you’ll want to take it in dietarily).  Foods rich in choline include eggs, meat, yogurt, shiitake mushrooms, and, on a smaller scale, broccoli, Brussel sprouts, and quinoa.  If you have an allergy to eggs or don’t consume a whole lot of animal protein, choline supplementation can be considered.

Omega-3’s

Omega-3’s are also important during pregnancy and often intake isn’t adequate.  Research shows that animal sources of DHA, like what is prevalent in seafood, are important for neurodevelopment and birth weight.  Fetal DHA levels are considerably more affected by animal sources of omegas than plant-based omega sources and even years later the beneficial cognitive effects of DHA were stronger in mothers who supplemented with cod-liver oil over plant sources (such as olive oil, corn oil, or flax).  When choosing what seafood to consume to get all the yummy health benefits of DHA, be sure to pick seafood with lower levels of mercury.  The general rule of thumb is the lower in the food chain the fish, the safer it is! Great sources of DHA include salmon, pollock, and sardines.

Vitamin D

Vitamin D might be in your prenatal and you might enjoy a good dose of sunshine, but research shows the RDA is likely low for pregnancy and deficiency isn’t uncommon.  Adequate Vitamin D has been shown to reduce the risk of gestational hypertension/ preeclampsia, gestational diabetes, preterm delivery, recurrent pregnancy loss, and postpartum depression. Maternal vitamin D intake is important for skeletal development of baby during and after pregnancy with intake deficiency showing a correlation with type one diabetes and asthma/lung health issues later in baby’s life. The 600IU recommendation appears to be outdated, with other countries and research showing levels closer to 2000-4000IU safe and beneficial.

The above nutrients are a small glimpse into prenatal nutrition. In reality, the picture is bigger than what is presented in this blog post. While following a vegetarian or vegan diet presents particular issues around conception and carrying a baby, certain steps can be taken to optimize nutrition for these individuals. The information available via the internet and social media can be useful, but also misleading, misinformed, and sometimes confusing. If you want to self-study, our favorite resource is a phenomenal book called Real Food for Pregnancy written by Lily Nichols, RDN (can be purchased along with some of her awesome recipes here https://lilynicholsrdn.com).  Her book contains 32.5 pages of cited works in tiny font size so there is no lack of research behind her chapters! To get a more personalized approach if you’re struggling with fertility or prenatal nutrition we encourage you to work with a nutrition professional familiar with supporting expecting mamas!

This blog was written by Dr. Meghan Gray, DACM, MSHNFM, L.Ac. https://www.balancedthistle.com/blog/prenatalnutrition

Protein Studies:

https://www.nature.com/articles/pr2003367

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2350090/

https://academic.oup.com/jn/article/145/1/73/4585822?login=true

B-12 and Folate

https://www.researchgate.net/publication/322438518_Folic_acid_vitamin_B12_and_DNA_methylation_An_update

https://academic.oup.com/aje/article/185/3/212/2918733

https://cdt.amegroups.com/article/view/24182/26221

https://journals.sagepub.com/doi/pdf/10.1177/15648265080292S117

Choline

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/

DHA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

Vitamin D

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585545/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122001/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171878/