Dear Friends,

I was privileged to attend a birth a few days ago, and was reminded of how powerfully demanding the act of birth is, how it opens up the doors of our greatest fears and hopes. Louise Erdrich, in The Blue Jay’s Dance, a lyrical account of her life during the pregnancy, birth, and newborn days of her third child, says, “Women are strong, strong, terribly strong. We don’t know how strong we are until we’re pushing out our babies. We are too often treated like babies having babies when we should be in training, like acolytes, novices to high priestesshood, like serious applicants for the space program.” I would add that no matter how our babies arrive, whether by the traditional path or via the surgical route, pregnancy, birth, and early parenting present challenges that stretch us into becoming more than we thought we could be. What better way to prepare for this stretch than by conditioning our bodies and minds through healthy physical activity? The more fit we are, the easier it will be to move through the marathon of birth, to recover from pregnancy, and to cope with the non-stop demands of life with a newborn.

To create more opportunities for healthy physical activity during pregnancy and the postpartum period, OmMama has teamed up with TRIgirl Training to form a walk/run training team for pregnant and postpartum women to participate in the Richmond Marathon’s 8K race on November 10. Healthy Mamas Team members will combine physical fitness, camaraderie, and philanthropy by engaging in healthy, structured activity while raising awareness and funds for Children’s Health Involving Parents, our Featured Community Service Organization that works in partnership with parents to improve the health and well being of their children. The Healthy Mamas training schedule has been reviewed for appropriateness by an exercise physiologist and an obstetrician and is designed for women with a wide range of fitness levels. TRIgirl founder Grandison Burnside, who trains women to compete in triathlons, will coach the team.

If you are currently pregnant or in the first six weeks postpartum you will need your health care provider’s approval in order to participate. The team is also open to pregnancy care providers, childbirth educators, and others interested in improving outcomes for mothers and babies. Registration forms may be downloaded from the OmMama website. Our first team meeting will be September 6, 7:15 pm, at Yoga Source. Group walk/run sessions will take place at 6:00 am on Thursday mornings at the Byrd Park Vitacourse. We are also in the process of lining up a some Expert Speakers for the team who will address topics such as Prenatal and Postnatal Nutrition.

Pregnancy provides an opportunity when many women re-evaluate their habits and often take better care of themselves than they do at any other time in their lives. So I invite you to take your practice off the mat and out into Richmond’s beautiful outdoor spaces. We are excited to foster the concept that pregnancy and postpartum can be a time for making lifestyle changes that will positively affect you and your family for the rest of your life. Mary Jo and I will be right along side training with you – after all, you’re only pregnant for a specific period of time, but you’re postpartum the rest of your life!

We are excited to announce that we've opened a limited number of advertising spaces in the newsletter. Our focus is on locally run businesses and services that benefit Richmond’s new and expecting families. We encourage you to support our advertisers.

Also, check out this month's Prenatal Article for more on the benefits of exercise in pregnancy and postpartum. Our Postnatal Article focuses on how to manage Postpartum Depression. The featured Yoga Pose of the Month offers restorative pose to help you renew your energy, while the Nutrition Tip has a great recipe for Ginger Limeade to refresh you during these hot summer months. The Ask The Teachers colum provides tips for dealing with swelling.

As always, if you have any suggestions for the newsletter or for the OmMama classes, please email me at info@ommama.com. I wish you a safe and healthy finish to your summer.

Namaste,

Leslie

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Recent Arrivals!

Congratulations to:

• Jennifer K. and son Brody
• Katherine S. and daughters Audrey and Macy
• Anne W. and daughter Elizabeth
• Ashley J. and son Jayden
• Jaime W. and daughter Ainsley
• Catherine I. and son Jack
• Jennifer J. and son Winston
• Kristina P. and daughter Sofia
• Rosa R. and daughter Maria
• Rhiannon B. and daughter Ava

Submit your birth announcements and stories on ommama.com!

What's New

• Healthy Mamas Team forming for the Richmond Marathon 8K Sept 6
• Itsy Bitsy Yoga Classes start September 12
• Relaxation for Labor and Birth September 15
• Getting Your Groove Back September 15
• Conscious Birthing Couples Class October 13

Prenatal Yoga Teacher Training

• Reston, Virginia September 29-30 and October 27-28

End of Summer Class Cancellations

• All Prenatal classes are cancelled August 27th through September 4th. Classes will resume on Thursday, September 6th. All student packages will be extended to reflect the change.
• Baby and Me classes are cancelled on August 23rd and 30th, and will resume on September 6th.

Birth Story

Jayden Wolfe

Hello Leslie and Mary Jo!

I attended the prenatal class with Mary Jo on Friday mornings in February. I continued my yoga practice and labor/delivery prep at home. I now know that prenatal workouts and labor preparation are vital for having a wonderful pregnancy and delivery . . .

Read Full Birth Story

Prenatal Article

Fit for pregnancy: How regular exercise benefits you and your baby
By Leslie Lytle, MS, CMA, E-RYT200

Pregnancy is perhaps the ultimate body-mind transformation. As your body morphs into a carriage for two, you may experience a variety of novel but normal sensations, such as morning sickness, fatigue, lower backache, or the amazing flutter of a separate being moving inside you. The normal weight gain of pregnancy shifts your center of gravity, making routine activities more challenging. Hormones surge, affecting both body and emotions. Relationships with your self, family, friends, and co-workers are re-configured as your pregnancy progresses. You may experience a mixture of apprehension and excitement as you move closer to your due time. It's a lot to take in.

Exercise is good for you . . .

You can find balance within all this change by engaging in regular physical activity. In the early and middle stages of pregnancy, regular and moderately intense physical activity helps improve many common discomforts of pregnancy such as nausea, fatigue and backache. According to James Clapp, MD, who has conducted extensive research on exercise and pregnancy, women who continue weight-bearing exercise throughout pregnancy gain less weight, experience shorter labors, require fewer medical interventions, and report having more energy and easier postpartum recoveries. They also tend to have a more positive self-image and fewer worries about labor and delivery than women who don't exercise. Other recent research indicates that regular exercise during pregnancy is linked with a lowered incidence of pregnancy induced hypertension and gestational diabetes. In fact, the American College of Obstetricians and Gynecologists now recommends 30 minutes or more of moderate exercise daily, in the absence of medical or obstetric complications. A wide range of activities appears to be safe, with relative cautions for sports with potential for high impact or falling.

. . . and for your baby

Babies also benefit when their mothers exercise. In Clapp's studies, women who exercised through mid-pregnancy a minimum of three times a week for 20 minutes at a moderately hard level of exertion grew larger placentas with greater functional capacity, an advantage to the fetus if complications emerge later in pregnancy. Babies born to women who continued that level of activity throughout late pregnancy tolerated contractions better during labor, had a lower ratio of fat to lean muscle, and had less trouble transitioning to life outside the womb. That’s a lot of benefit from a relatively small “dose” of exercise.

Jumpstart your exercise routine with a prenatal class

While exercising on your own in essential, prenatal yoga and fitness programs provide a wonderful group structure in which to engage in healthy physical activity. Taught by instructors trained in the physiology of pregnancy, these programs can help you achieve more comfort during pregnancy as you build stamina and strength to cope more effectively with the rigors of labor. Attending group classes or training sessions once or more a week reinforces healthy habits so that it is easier to maintain your solo efforts at fitness.

Fostering community

One of the less obvious benefits of participating in a prenatal fitness program is the opportunity for social interaction. Engaging in healthy activity with other women who are at different stages of the same journey provides opportunities for humor, insight, and shared wisdom about the uniquely female experience of being pregnant. Friendships often develop during prenatal classes that continue beyond pregnancy, providing vital social support at a critical life juncture.

The more science studies the effects of exercise on the human body, the more we lean that it benefits us no matter what stage of life’s journey we’ve reached. Movement nourishes vitality and vitality nourishes life. So whether you get out your yoga mat, your sneakers, your bathing suit, or your dancing shoes, make sure to create time and space during your pregnancy for exercise. You and your baby will both be happy you did.

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Guidelines for Exercise

• Consult your midwife or doctor before starting a new fitness program.
• If your lifestyle is sedentary, begin with short duration, lower intensity activities, and increase gradually (walking is great!).
• Hydration is important during pregnancy. Drink water liberally before, during, and after exercise.
• Stop when fatigued; stop and consult your healthcare provider if any unusual symptoms occur.

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A version of this article was published in the 2007 issue of Babystuff, Style Weekly’s annual resource for new and expecting parents. Reprinted by permission.

Babystuff is available at:

The following Ukrop’s:
• Carytown
• The Village
• John Rolfe Pkwy
• Gayton Crossing
• Pump Rd
• Chippenham Crossing

The following Kroger’s:
• East Ridge Rd
• Gaskins Rd
• 14101 Midlothian Tnpk
• 11400 Huguenot Rd

And at:
• Virginia Women’s Centers
• Pediatric Associates
• Ellwood Thompson
• USA Baby
• The Goddard Schools
• It’s Hip to Be Round
• Rattle and Roll

Postnatal Article

Postpartum Depression
By Elizabeth Pantley, author of Gentle Baby Care and The No-Cry Sleep Solution

QUESTION: I know that it’s normal to have the “baby blues” right after you have a baby, but my son is six weeks old. I thought everything would be wonderful by now and I would be so in love with my baby. I thought mothering would come easily. It’s not that way at all! I can’t sleep, even when he’s sleeping. I feel hollow inside, like the real me is gone. Sometimes I cry for hours; other times, I feel angry enough to explode. Life feels like an endless amusement park ride, and sometimes I just want to get off. Why am I such a terrible mother?

Learn about it

You’re not a terrible mother! You are a mother who is suffering from a condition known as postpartum depression, a condition that is treatable. While as many as 80% of mothers experience a temporary and mild condition referred to as the baby blues, up to 15% of women have the more severe reaction you’re experiencing. Having PPD doesn’t mean that you have done something wrong, or that something is wrong with you; it is an illness and it can be cured. Once you learn more about what’s causing your despondent emotions and take some steps toward treatment, you’ll be on the road to finding yourself again and enjoying your baby.

What is postpartum depression?

PPD is a medical condition — a specific type of depression that occurs within the first few months after childbirth. It is caused by the biochemical and hormonal changes that happen in the body after pregnancy and birth…nothing that is within your control.

What are the symptoms of postpartum depression?

While PPD affects all women differently, a few typical symptoms can help your physician make the diagnosis. You probably are not experiencing everything on the following list, and the degree of symptoms may range from mild to severe, but if a number of these apply to you, you may be suffering from PPD.

Symptoms of postpartum depression may include but are not limited to:

• Feeling hopeless, worthless or inadequate
• Frequent crying or tearfulness
• Insomnia or sleepiness
• Lack of energy
• Loss of pleasure in activities you normally enjoy
• Difficulty doing typical daily chores
• Loss of appetite
• Feelings of sadness and despair
• Feelings of guilt, panic or confusion
• Feelings of anger or anxiety
• Extreme mood swings
• Memory loss
• Overconcern for baby
• Fear of “losing control”
• Lack of interest in sex
• Worrying that you may hurt your baby
• A desire to escape from your baby or your family
• Withdrawal from social circles and routines
• Thoughts about hurting yourself

If you suffer from extreme degrees of any of these symptoms, particularly thoughts about hurting yourself or your baby, or if you have additional physical symptoms such as hallucinations, confusion or paranoia, then please call a doctor today. NOW. Your condition requires immediate medical care. If you can’t make the call, then please talk to your partner, your mother or father, a sibling or close friend and ask them to help you arrange for help. Do this for yourself and for your baby. If you can’t talk about it, rip this page out and hand it to someone close to you. It’s that important. You do not have to feel this way.

What can a doctor do about postpartum depression?

As with any form of depression, help is available and only as far away as your healthcare provider  contact your ob/gyn or midwife to start with, if that’s most comfortable for you. She can help you get the professional care you need from someone who has experience dealing with this condition. In the longer term, it’s important that your therapy take place with a professional who has experience in treating PPD; the malady is different from other forms of depression, and it is very specifically related to your role as a new mother.

PARENT TIP
“In the time it takes you to read this chapter, you could set up an appointment with a doctor. Remember, this is a medical problem and it can be serious; for your sake, for your baby, and for all those who love you, you must make that call. With help, you will regain your life and your
perspective."

— Vanessa, mother of Kimmy (12) Tyler (10) Rachel (5) and Zachary (3)

A visit to a doctor for the symptoms you’re feeling is nothing to fear. Your condition is something your doctor has seen before — so you need not feel at all self-conscious. As for treatment, there are a variety of options, depending on how severe your symptoms are. Your doctor will evaluate your condition and may suggest medication, such as antidepressants. (Make sure that you let him know if you are breastfeeding so that the proper medication can be prescribed.) In addition, he will tell you that therapy and support are critical for recovery.

What can I do about PPD?

The first step you can take is to understand that you have an illness that requires action on your part so you can heal. Forgive me for repeating this, but it is important: Take that first step and call a doctor.

In addition, the following things can help you begin to feel better right away:

Talk to someone. Whom do you trust? Whom do you feel comfortable talking to? This might be your spouse or partner, it might be your mother, your sister or brother or a friend. It can really help to share your feelings with someone who cares about you. Even if you feel you can’t talk specifically about PPD, just discuss your feelings and your new role as a mother and its effects on you.

Read books about baby care and parenting. Knowledge is power. Reading may help you feel more confident, which in turn will help you feel more in control of your situation. It will also give you the knowledge you’ll need to ward off the unwanted advice or criticism that can come your way during the early months of parenting, and that can be especially hard to take when you are feeling depressed.

Join a support group. PPD support groups allow mothers who are dealing with depression to talk with others who have similar feelings. A list at the end of this section can help you find a group in your area. You might also call your health care provider, your local hospital, or your church for information. While PPD support groups are an excellent choice, any group for new mothers in which you can share your feelings about motherhood can help you feel better about yourself. Choose your support group with care, as you’ll want to be around people who support your parenting decisions. Being with a group who criticizes or questions your mothering choices will make you feel worse, not better. Conversely, spending your time with like-minded people will boost your self-confidence and help you feel more confident as a mother. This idea shouldn’t be seen s a cure, but rather one part of the process of recovery.

Accept help from others. If anyone offers to help you — whether it is to take your baby for a walk, cook a meal, or drive your older kids to sports practice — accept! Learn to say yes. You don’t have to do everything to be a good mother. It’s natural for human beings to lean on each other, so go ahead and do a little more leaning.

Get some extra sleep. Put your efforts to get your baby to sleep through the night on hold right now; this will come in time. Forget about the clock. Just sleep — both of you — whenever you can. Extra sleep will help you feel better.

Relax your standards. This is not the time to worry about a spotless house, gourmet meals, the corporate ladder, or your manicure. Try to stick to the basics and concentrate on yourself and your baby.

Get some fresh air. When possible, put your baby in the sling or the stroller and take a walk. The exercise and open spaces will help you feel more energized. Try to work a daily stroll into your schedule. If you have older children, walk them to school. If the weather isn’t suitable for outdoor walking, then drive to a shopping mall for an indoor walk.

Feed yourself healthy foods. You can eat properly without much effort. Focus on fresh fruits and vegetables, and simple but nutritious meals. And eat frequently. Going long stretches without food wreaks havoc on your system. Simple snacks like an apple with peanut butter, a bagel, or yogurt with cottage cheese are easy to prepare and prevent your blood sugar from dipping and adding to your feelings of depression. Continue to take vitamins, and drink plenty of water.

Love yourself. You are going to be okay. Take it one step at a time…but do take steps (such as those outlined in this section). With help and time, you’ll develop a refreshing and healthy outlook on your new role as a mother.

For more information:

Books

• This Isn't What I Expected: Overcoming Postpartum Depression, by Karen Kleiman and Valerie Davis Raskin (Bantam Books, 1994)
• Beyond The Blues: Prenatal and Postpartum Depression, A Treatment Manual by Shoshana Bennett and Pec Indman (Moodswings Press, 2002)
• The No-Cry Sleep Solution: Gentle Ways to Help Your Baby Sleep Through the Night
  By Elizabeth Pantley (McGraw-Hill, 2002)

Web sites

• Pacific Post Partum Support Society www.postpartum.org
• Depression After Delivery, Inc. www.depressionafterdelivery.com

To locate a support group

• Postpartum Support International www.postpartum.net
• Postpartum Education for Parents www.sbpep.org
• La Leche League Support Groups www.lalecheleague.org/WebIndex.html

Ask the Teachers

Q: I recently began my seventh month and had heard that swelling could start but had no idea that at 29 weeks my feet would swell so much that my toes look like vienna sausages! I drink a ton of water, soak my feet and keep my feet elevated as much as possible throughout the day. I am dreading the next 11 weeks . . . especially with the heat coming on strong. Any advice for other ways to combat all this swelling?

Thank you,
Shelbi

A: Shelbi’s problem is a common one. During pregnancy, blood volume increases about 40 – 50% to ensure an adequate blood supply for both mother and baby. An increase in interstitial tissue fluids may occur due to hormonal changes as well as to this expanded blood volume. Swelling may occur at any point in pregnancy, but is typically first noticed during the fifth month and can increase in the third trimester. Factors that can aggravate swelling include: standing for long periods of time, extended activity, and of course, Richmond’s summertime heat.

Swelling may be reduced by:

• Eating foods that are high in potassium, such as bananas
• Salting food to taste (however, avoid processed foods which often contain too high levels of sodium)
• Drinking plenty of water
• Avoiding standing for long periods of time
• Resting with your feet elevated
• Minimizing outdoor time in hot weather
• Legs Up the Wall Pose
• Resting or swimming in a pool

The last two are my favorites. Swimming and/or resting in a pool is particularly helpful because the pressure of the water helps to force fluids in the interstitial tissue back into the circulatory system to be eliminated through the urinary system (Ever notice that you pee a lot after spending time in a pool? That’s what’s happening.). Plus hanging out in a pool just plain feels great when you’re pregnant. If these measures don’t work, support hose may be of benefit in minimizing swelling and reducing the likelihood of varicose veins.

Slight or even moderate swelling in pregnancy is quite normal. However, if you experience sudden swelling of the hands and/or face, especially if accompanied headache, you should notify your care provider as soon as possible as this is a possible sign of pregnancy induced hypertension.

Send in your questions to info@ommama.com and we will try to answer them in the next newsletter.

Featured Community Service Organization: Name of Organization

Children’s Health Involving Parents
Making a Difference in The Lives of Children. Every Day

MISSION: WORK IN PARTNERSHIP WITH PARENTS TO IMPROVE THE HEALTH AND WELL BEING OF THEIR CHILDREN

OUTCOMES ACHIEVED FOR ENROLLED FAMILIES

• 96% of children have and use a primary care physician.
• 96% of children under six are up to date with their immunizations.
• 91% of CHIP babies born at normal birth weight.
• 66% of the pre-school aged children were enrolled in a center-based program.
• 72% of mothers enrolled at least 12 months maintain at least 24 months between births.

CORE SERVICES

• Home visits by registered nurse/family intervention specialist teams provide life changing education and mentoring services to low income, high-risk families.
• Team approach develops strong and trusting relationships with hard to reach, complex families.
• Nurse provides health and developmental assessments, health and parenting education, links with other health care providers, and monitors the success of medical recommendations.
• Family intervention specialist coaches families on child health and safety, parenting skills, school readiness, using community resources and achieving a higher level of self-sufficiency.
• Licensed clinical social workers provide screening, referral, and/or treatment for mental health concerns including clinical depression, post- traumatic stress disorder, and anxiety.
• Transportation to appointments is provided when needed.

ELIGIBILITY

• Families with children under six or expecting a child and income <200% poverty.
• Voluntary program; referrals accepted from parents themselves or other agencies or service providers, including churches and schools.
• Families must reside in Richmond City or nearby Henrico and Chesterfield County neighborhoods.

To find out more about the Richmond Chapter of CHIP and how you can help please visit www.chipofrichmond.org.

Prenatal & Postnatal Resources

OmMama’s website features one of the best compilation of local and national resources for expecting and new families. Click here to view our online resource list.

Do you provide a service or business of interest to childbearing families in the Richmond Metropolitan area that you would like to list here? Please email info@ommama.com for information about our listing guidelines.