What to Eat to Beat PMS Cravings

How to Beat PMS Cravings

There are a few theories as to why women crave chocolate and other sugary/fattening things in the week or two before their periods. One thing that is for certain is that cravings do happen for many women-- and sometimes it's hard to resist throwing out every nutritional lesson we've ever learned and gorging on pizza and Haagen Dazs. 

While a treat every now and then is perfectly normal and even encouraged, a whole week of indulgence might throw a wrench in our health goals. Here are some ways that you can beat those monthly cravings:

1. Eat Carbs (Just Make Sure They're Complex)

In this case, it's best to fight fire with fire. Eating plenty of complex carbohydrates like sweet potatoes, low-sugar cereals, and whole grain breads or pastas can help prevent cravings for sugar. When these foods are eaten, they increase levels of a chemical in your body that helps keep carb cravings at bay. 

2. Avoid Simple or Processed Sugar

Although your body responds kindly to complex carbohydrates, it doesn't react well to processed and simple sugars. Simple sugars increase your insulin levels (a response to elevated blood sugar levels), which in turn drops your blood sugar. This drop in blood sugar triggers hunger, which starts the whole process over again. To avoid this vicious cycle, stay away from simple or processed sugars: pastries, packaged sweet treats, table sugar, etc.

3. Eat Fat (Essential Fat, That Is)

Foods that are high in essential fatty acids such as salmon or avocados are helpful for controlling cravings. The "good" fats slow absorption of carbohydrates, stabilize blood sugar levels, and reduce or completely get rid of cravings. They also provide more satiation than simple sugars, keeping you fuller longer.

4. Get Plenty of Sleep

Nothing makes you crave carbohydrates more than lack of sleep. Because your brain knows that those sweet treats will give you a quick burst of energy, it will be sending you signals in the form of carb cravings. Inadequate sleep also leaves you irritable and less likely to be able to control those cravings. Get in 7-9 hours of sleep in order to stave off cravings and stabilize your mood throughout the day.

If you've done all you can and still can't shake that craving, it's okay to give in once in a while. Being too restrictive may lead to overeating later. It's best to just have a little bit of what you're craving. Can't get your mind off of chocolate? Have a few squares of the dark variety, which contains more antioxidants and fiber. Is it pizza that is keeping you up at night? Grab a slice of thin crust with lots of veggies (make it at home to cut down on the sodium and save cash). 

Sources:

http://www.webmd.com/diet/features/is-pms-sabotaging-your-diet?page=4

http://img2.timeinc.net/health/img/web/2013/01/slides/pms-chocolate-400x400.jpg

http://cdn2.blisstree.com/wp-content/uploads/2011/11/stk78901cor.jpg

http://brittanyherself.com/cgg/wp-content/uploads/2011/09/1352391_52222941-e1316654230252.jpg

http://www.tuscany-diet.net/wp-content/uploads/2012/08/Foods-rich-in-omega-3-fatty-acids.jpg

http://blog.doctoroz.com/wp-content/uploads/2013/05/woman-sleeping-rest.jpg

PMS Relief

It happens every month, the emotional roller coaster, the cramping, bloating, mood swings, etc. It is something that we as women all have to deal with. Although we have to have our period every month does not mean we have to always deal with the side effects. PMS is caused by the hormonal and chemical imbalances and changes that are taking place in our bodies for some of us it is tolerable and others it can be completely miserable. It depends on the woman on the symptoms and degree of severity. Depending on what symptoms you experience each month during menstruation you can try some home remedies to help make it a little more tolerable.

Tips for relieving PMS

• Include physical activity in your daily routine. Women who participate in regular physical activity generally report fewer PMS symptoms. Not only does working up a sweat help regulate stress but it also helps in releasing in hormones such as endorphin's that help you feel good. With the increased blood flow it helps flush out any extra fluids retained during menstruation.   
• Skip the salt. Limiting the amount of salt in your diet can help prevent water retention. Stay away from adding any extra salt to food or foods that are already high in sodium. 
• Eat a healthy diet. Eat plenty of fruits, vegetables, nuts, seeds and whole grains. Eating fresh fruits and vegetables can help curb those cravings for junk food.  
• Stay away from sweets. Although chocolate, ice cream, and soda is what we crave while on our period try to avoid consuming it. By doing this it will increase the severity of the mood swings and will make you feel even worse. If you do need something sweet try to limit your intake and it a little bit at a time. Consume fruits instead of candy and choose dark chocolate versus milk or white. 
• Manage your stress.  You are already experiencing a short temper, try to relax by taking some time to relieve any built up stress that you do not need. Do some yoga or breathing exercises that help you calm down and feel for balanced. 
• Sleep.  Get plenty of sleep while you are on your period. Do not stay up late or sleep in. This will make you feel less rested and energetic. By getting a proper nights rest you will have time to relax and get some energy to tackle the next day. 
• Relax those cramps. If your are experiencing cramps try to relieve it by taking a hot bath or placing a heating pad on your pelvic to helps relax those muscle and stop the cramping. Get plenty of potassium. Potassium works in the body to helps nerves and muscles communicate. It is a great way to prevent and relieve cramps. 

For more information follow this hyperlink to see our hand out on menstrual cramps: 

 BYU-Idaho Student Health Center 

Resources: 

Editors of Consumer Guide. (2011) "25 Home Remedies for Premenstrual Syndrome". How Stuff Works? Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Mayo Clinic. "Water Retention: Relieve this Premenstrual Symptom". Maya Clinic. Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Potassium. (2014). "Potassium" MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/potassium.html

Google Images

Oral Care and Women's Health

Proper oral care is important for everyone. Having good or poor oral health can influence not just your mouth, but has been found to be linked to cardiovascular heath, mental health, and other regions in the body (Science Direct). For women oral care is influenced by our bodies differently than men. Along with being influenced by our body, oral health in women influences the body differently in return. 

 How Does a Women's Body Influence Oral Care? 

Everyone needs to take care of their oral health but for women it is even more important because female hormones can cause an increase in oral health problems. Some of these problems may include: 

• Cold sores and canker sores
• Dry mouth
• Changes in taste
• Higher risk of gum disease

Taking extra care of your mouth can prevent these added risks by flossing on a regular basis, brushing teeth, gums, and tongue. 

                                  

                                Pregnancy and Oral Care

When a woman becomes pregnant, the importance of oral care becomes even greater, as it is not just her health that she is care for, but because the influence in a person’s cardiovascular health, and connection of blood and baby, it is important that women have good oral care. Nutrients such as calcium, protein, phosphorous, and vitamins (A, C, and D) are important to the strengthening and development of teeth. It is important that these nutrients are consumed for the oral health for both mother and baby. 

  Going to the Dentist

It is important to go to the dentist before and during your pregnancy. Most dentists will not take x-rays if you are pregnant but x-rays at the beginning of the pregnancy are minimal when your baby is small (women’s health.gov). Always remember that getting dental treatment while you are pregnant is entirely safe. The best time to go is early in your pregnancy because you may feel uncomfortable in the chair towards the end of your pregnancy. 

Small Easy Steps to Better Oral Health

1.     Brush your teeth at least twice each day with fluoride toothpaste 

2.     Have a healthy lifestyle

3.     Get regular checkups 

4.     Follow your dentists advice

5.     If you have another health problem, think about how it may affect your oral health 

References: 

Google Images 

http://www.womenshealth.gov/publications/our-publications/fact-sheet/oral-health.html

http://www.sciencedirect.com.byui.idm.oclc.org/science/article/pii/S0964339713000360

Nutrition During Pregnancy

       You're pregnant and are now in charge of getting the proper nutrition for not just one person, but two. What nutrients do you need to be getting on and what foods should you avoid? Should you take supplements or get the needed vitamins and minerals from the foods you eat? By how much should you increase your caloric intake? How much weight should you be gaining?  Below is some helpful information that will be able to guide you through your pregnancy and eating habits. 

Vitamins and Minerals

       During pregnancy it is important to get the recommended vitamins and minerals. These play a vital importance in the development of the baby, and depending on what trimester you are in, it is important to get the the right vitamins and minerals. The important nutrients needed during pregnancy consists of protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6.According to the handbook of Nutrition and Pregnancy, "The recommended intake of these nutrients are greater than 25% the normal amounts recommended for non pregnant women. Protein, iron, folate, and vitamin B6 are about 50% higher for pregnant women". 

Good food sources of these nutrients:

• Grains, dark green or orange vegetables
• Meat
• Beans
• Nuts 

Supplements and Pregnancy

       "Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it. Taking extra can be harmful for you and your baby." 

How Much More Should you be Eating?

       It is commonly said by the pregnant woman that she is eating for two; therefore she will increase her caloric intake by a substantial amount. It is true that additional energy is required during pregnancy due to moving around a heavier body, having a rise in metabolic rate, and tissue deposition. However the amount of increase is not as high as most people think. The recommended caloric increase for those who are pregnant is a 340-450 kcal during the second and third trimesters.

Foods to Avoid 

       Below is a post from the CDC of food safety that all expecting mothers should consider: 

1. Wash your hands often with soap and water, especially when…
   • Touching raw meat, raw eggs, or unwashed vegetables
   • Preparing food and eating
   • If soap and running water are not available, you can use alcohol-based hand gel. 

2. Try not to share forks, cups, and food with young children.
   Wash your hands often when around children. Their saliva and urine might contain a virus. It is likely harmless to them, but it can be dangerous for you and your unborn baby. 
   
3. Cook your meat until it’s well done.
   The juices should run clear and there should be no pink inside. Do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. These undercooked meats and processed meats might contain harmful bacteria.
4. Avoid unpasteurized (raw) milk and foods made from it.
   Do not eat soft cheeses such as feta, brie, and queso fresco unless they have labels that say they are pasteurized. Unpasteurized products can contain harmful bacteria. 
5. Do not eat refrigerated smoked seafood.                                                                           Unless it is an ingredient in a cooked dish such as a casserole. Examples of refrigerated smoked seafood include salmon, trout, whitefish, cod, tuna, and mackerel which are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky." This fish is found in the refrigerated section or sold at deli counters of grocery stores and delicatessens.*Note: It is safe to eat canned fish such as salmon and tuna or shelf-stable smoked seafood.

Weight Gain During Pregnancy

• 1 to 4 pounds total during the first 3 months (first trimester)
• 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)

 For more information for how much weight you should gain that is more specific for you, go to:      http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.aspx    

  

References:
http://www.cdc.gov/features/pregnancy/
http://link.springer.com/article/10.1023/B:MACI.0000037648.86387.1d#page-1

http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html

http://link.springer.com.byui.idm.oclc.org/chapter/10.1007/978-1-59745-112-3_1

Iron Deficiency Anemia

Anemia is a common concern for women of child bearing age. The prevalence of iron deficiency anemia found in the NHANES II was 5-10%, in the United States. That is equivalent to 1 in 5 women of childbearing age. It is estimated that nearly half of all pregnant women are at risk for developing iron-deficiency anemia. This can be attributed to the fact that pregnant women need twice as much iron as usual to increase the blood volume to the fetus to grow. Anemia is defined as a hemoglobin (hematocrit) concentration lower than the 2.5^th percentile for healthy, well-nourished individuals of the same age, sex, and stage of pregnancy.  Iron deficiency anemia is associated with laboratory evidence of iron depletion as a result of serum tests. The signs and symptoms of iron-deficiency anemia can vary in their severity from mild to severe. 

Signs & Symptoms of Anemia

• Fatigue (tiredness) is the most common symptom, and occurs in all types of anemia. This occurs because the body does not have enough hemoglobin to carry oxygen all throughout the body.
• Shortness of breath
• Dizziness
• Headache
• Coldness in hands or feet
• Pale skin

Signs & Symptoms of Iron Deficiency

• Brittle nails
• Swelling or soreness of the tongue
• Cracks in the sides of the mouth
• Enlarged spleen
• Frequent infections
• May have unusual cravings for nonfood items (like ice, dirt, starch, or paint). This craving is called pica.
• Development of restless legs syndrome

Diagnosis

Make an appointment with your health care provider if you notice negative changes in your health. Your provider will be able to diagnose you based off of your medical history, physical exam and various results on tests and procedures. Once the severity of your condition is known, a treatment plan will be created for you.

Diet Changes

Eating more of the following foods is a great way to lower your risk of developing iron-deficiency anemia.

• Include iron supplements into your diet, but be careful to follow your provider’s instructions for doses,    large amounts of iron can be harmful.
• Eat more iron rich foods like red meat, beef, chicken, turkey, pork, fish, and shellfish. Iron-fortified breads and cereals.
•  Peas; lentils; white, red and baked beans; soybeans; and chickpeas.
• Spinach and other dark green leafy vegetables.
• Prune juice
• Dried fruits like prunes, raisins, and apricots.
• Vitamin C helps to absorb iron. Plan your meals rich in iron and vitamin C for optimal iron absorption.

Sources:

http://site.ebrary.com/lib/byuidaho/docDetail.action?docID=10054990
http://www.nhlbi.nih.gov/health/health-topics/topics/ida/

http://www.dnwalcker.com/Lab%20Two/Iron-Deficiency-Anemia.jpg 

5 Helpful Resources for Expecting Women, Pregnant Women, and New Mothers

          Pregnancy is an exciting time in every women’s life, but it can also be frightening. Finding the right tools and information to help you do the job correctly can be a daunting task. The CDC offers helpful information in order to assist women in staying healthy and protecting their baby from the time of conception to birth. The CDC suggests these easy to use cyber tools for pregnant women, those considering pregnancy, and even new moms. They offer tips on how to keep yourself and your baby safe and healthy.

Text4baby- A free text messaging service for pregnant women and new moms. You will receive automated texts three times a week with tips on how to have a healthy pregnancy, healthy baby, and how to care for your baby up to age one. The tips are synchronized around your expected due date or your baby’s date of birth. Text4baby Automated Messaging

Test Your Knowledge- How much do you know about your folic acid needs? About one in every 33 babies is born with a birth defect. Test yourself with this quiz to know how much folic acid you should ingest before and during your pregnancy to prevent birth defects. This quiz also helps you find different ways to get the right amount daily. Folic Acid Quiz

Take this quiz to learn about Birth Defect Prevention:

·         Preventing birth Defects

·         Getting vaccinations during pregnancy

·         Using Medication during pregnancy

·         Diabetes and pregnancy, and much more.

Before, During, and After Pregnancy

Go to the CDC’s homepage for information on healthy pregnancies and healthy babies. Be the healthiest version of you so you can give your baby a healthy start in life.

CDC Pregnancy Homepage

 

Health-E-Cards

Help your friends and family by sending CDC health-e-cards to let them know about health issues affecting pregnant women, new moms, and their children. Help them to take care of their health and the babies in their lives.

 Health-E-Cards

Podcasts

Listen in on the CDC’s podcast page, and in just a few minutes, learn reliable health and safety information to help you and your baby. Browse through the pregnancy and women’s health topics.

CDC Pregnancy Podcasts
CDC Women's Health Podcasts

Sources:  http://www.cdc.gov/features/pregnancytools/
  

 



Bloating- Associated with PMS

The week or couple days before your menstrual period can be just as uncomfortable and annoying as during your period. However, this can be managed with some lifestyle changes, dietary supplements and perhaps medications.

The reason we are likely to retain water during the premenstrual time is not completely clear but many sources point the blame to hormonal changes, heredity, and diet, specifically a lack of vitamins or too much salt.

Some tips to help fend off bloating:

·         Participate in physical activity daily: Women who regularly participate in physical fitness activities have reported to have fewer PMS symptoms.

·         Reduce your SALT: Check the labels on prepackaged foods, a lot of the food industry uses salts to preserve meats and prolong shelf life in other products. Don’t add extra salt to foods at the table until you have tasted if first.

·         Eat Healthy: Include many fruits, vegetables, nuts, whole grains, and seeds while avoiding things like caffeine and alcohol.

 

What about supplements?

Not much research has gone into finding supplement cures for PMS symptoms but the ones that do show some positive effects from calcium, magnesium, thiamine & riboflavin, and vitamin E. Always consult your provider or pharmacist before you take any dietary supplements as some can be harmful to those with diabetes or heart disease.

Medication is another option that should be considered after diet and lifestyle changes have had no effect.  Diuretics can help to reduce the fluid buildup but do have an associated risk causing of kidney damage if taken with anti-inflammatory drugs or ibuprofen. Birth Control Pills have been shown to reduce many physical PMS symptoms and may aid you in your fight against bloating. But remember everyone is different and thus everyone’s body responds differently to medications.

 

http://www.mayoclinic.org/water-retention/ART-20044983?pg=2

http://blog.idera.com/wp-content/uploads/2013/03/bloated.png

Gestational Diabetes

Did you know that gestational diabetes occurs during 2-10% of all pregnancies?  As new ways of classifying and diagnosing gestational diabetes emerge that number could rise to as high as 18%. 

Gestational diabetes is a type of diabetes where women who have no history of diabetes have above normal blood sugar levels during pregnancy due to increased hormones.  Most of the time, it disappears after the pregnancy is complete.  The following is how the American Diabetes Association describes gestational diabetes.

“The placenta supports the baby as it grows. Hormones from the placenta help the baby develop. But these hormones also block the action of the mother's insulin in her body. This problem is called insulin resistance. Insulin resistance makes it hard for the mother's body to use insulin. She may need up to three times as much insulin.

“Gestational diabetes starts when your body is not able to make and use all the insulin it needs for pregnancy. Without enough insulin, glucose cannot leave the blood and be changed to energy. Glucose builds up in the blood to high levels. This is called hyperglycemia.”

There are quite a few risks with gestational diabetes.  One of the main ones is having a “fat” baby.  This can happen because the baby will develop high blood sugar, which causes the pancreas to make high amounts of insulin and that extra energy is stored as fat.  These children are at a higher risk for developing type 2 diabetes later in life.  Other complications while giving birth can arise for mom and baby when the baby is too large.

Of women who have gestational diabetes, 35-60 percent will develop type 2 diabetes later in life.  This could happen immediately after pregnancy or 20 years down the road.

One way to diagnose gestational diabetes is to do an oral glucose tolerance test.  This is when the mother drinks a solution containing a certain amount of glucose (usually 75g) and then has their blood sugar tested at certain intervals after it’s finished.  This test can be done at your doctor’s office and is usually done between weeks 24-28.

Sources:

American Diabetes Association. (2013, July 2). What is gestational diabetes. Retrieved from http://www.diabetes.org/diabetes-basics/gestational/what-is-gestational-diabetes.html

American Diabetes Association. (2013, December 11).Diabetes statistics. Retrieved from http://www.diabetes.org/diabetes-basics/diabetes-statistics/

US Department of Health and Human Serices. (2013, September 09). National diabetes statistics: 2011. Retrieved from http://diabetes.niddk.nih.gov/dm/pubs/statistics/

WebMD. (2011, July 5). Oral glucose tolerance test. Retrieved from http://www.webmd.com/baby/oral-glucose-tolerance-test

Wikipedia. (2013, November 6). Gestational diabetes. Retrieved from http://en.wikipedia.org/wiki/Gestational_diabetes

Pictures: http://www.whallc.com/wellness-and-education/wellness-journal/12-06-28/Bittersweet_Diagnosis_Gestational_Diabetes.aspx

Postpartum Depression

Most of the time, the emotions experienced after childbirth include excitement, joy, fear and anxiety.  On some occasions, women will experience the “baby blues” which can insist of mood swings and crying spells.  On a rare occasion, this can be a more serious condition known as postpartum depression, a form of depression.  This will occur in 10-15% of all new mothers.

How do you know if you’re experiencing merely the baby blues or the more serious postpartum depression?  Here are differences in symptoms according to the Mayo Clinic.

Baby Blues: Mood swings, anxiety, sadness, irritability, crying, decreased concentration and trouble sleeping

Postpartum Depression: (symptoms may start out the same as the baby blues but then may increase) Loss of appetite, insomnia, intense irritability and anger, overwhelming fatigue, loss of interest in sexual intimacy, lack of joy in life, severe mood swings, feeling of shame, guilt or inadequacy, difficulty bonding with baby, withdrawl from friends and family, thoughts of harming self or baby

If left untreated, postpartum depression can last for months or even years.

Postpartum depression can be caused by physical, emotional, or lifestyle factors such as a drop in hormones, lack of sleep, exhaustion, or difficulty breastfeeding.

If your symptoms don’t fade after two weeks, get worse, make it hard for you to care for your baby, make it hard to complete everyday tasks or you have thoughts of harming yourself or your baby, then you should set up an appointment to speak with your provider and get help.

The Gospel Perspective

Managing Postpartum Depression: A Gospel Perspective

For Peace at Home- Richard G. Scott

Sources:

U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2008). Prevalence of self-reported postpartum depressive symptoms --- 17 states, 2004--2005 (57(14);361-366). Retrieved from website: http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5714a1.htm

Mayo Clinic Staff. (2012, September 11). Postpartum depression. Retrieved from http://www.mayoclinic.com/health/postpartum-depression/DS00546/DSECTION=symptoms

Pictures: http://yoganjourneytolife.blogspot.com/2013/09/reviewing-over-my-history-with-my-mom.html

Dealing With Infertility

According to the Mayo Clinic, 10-15% of couples experience infertility.  Thankfully, after treatment, about 2/3 of those couples are able to get pregnant.  Infertility is defined as not being able to get pregnant despite having frequent, unprotected sex for at least a year for most people and six months in certain circumstances. 

There are many causes of infertility.  In approximately 1/3 of cases it is traced back to the woman, 1/3 of cases it is traced back to the man and 1/3 of the cases are due to both partners or the cause is unknown. 

The most common cause of infertility in women is a failure to ovulate.  A few causes of this are Polycystic Ovary Syndrome, where there is a hormone imbalance, and Functional Hypothalamic Amenorrhea, where excessive physical or emotional stress result in the loss of a period.  Besides these, it can also come from obesity and/ or weight gain, an ovarian tumor or cyst, weight loss including eating disorders and use of alcohol, tobacco and other drugs (including caffeine). 

In men, infertility is usually caused by a low sperm count or abnormal sperm development.  A specialist would look at the number of sperm, their motility and shape to determine if this is the cause.  These abnormalities can be caused by overheating of the testicles, unhealthy habits such as drugs and alcohol or medical conditions such as diabetes, cystic fibrosis, trauma or treatments like chemotherapy or radiation. 

There are numerous treatments available for people struggling with infertility.  Women can have ovulation stimulated with fertility drugs, have surgery, or do intrauterine insemination where healthy sperm are placed directly into the uterus.  Infertility in men can be addressed through medication or behavioral changes and surgery or hormones.  Couples may also choose to have a procedure such as in vitro fertilization which combines the sperm and egg in a lab and then implants the embryos into the uterus.  This method is only effective in 40% of the cases of women younger than 35 years of age and declines as the woman becomes older.

Coping with infertility can be difficult, especially when the cause is unknown.  The Mayo Clinic recommends a few steps you can take to prepare yourself for the journey ahead.  First be prepared by asking your doctor a lot of questions.  Next, set limits on what is appropriate and financially acceptable to you and your spouse.  Infertility is deeply emotional so knowing what you will and will not do before asked the question will save you much time and uncertainty.  

You will also want to consider other options if you are not able to become pregnant, such as adoption.  Finally, look for support from friends, family and support groups or counseling services.  Because infertility is so personal, many are unaware of how many struggle with it.  Linking yourself with others in your situation will be a great blessing. 

The church has many talks and personal stories linked to their website regarding infertility.  The following link will take you to stories of couples dealing with infertility as well as numerous talks by General Authorities and others on how to make it through this time in your life.

http://www.lds.org/ensign/2011/04/faith-and-infertility-expanded?lang=eng

Another website geared specifically towards LDS couples dealing with infertility is: www.ldsinfertility.org 

There are many resources out there to help if you struggle with infertility.  Don’t hesitate to reach out to these sources or to talk to your doctor if you think something may be wrong.

Sources:

Infertility. (2013, September 18). Retrieved from http://www.nlm.nih.gov/medlineplus/infertility.html

Infertility fact sheet. (2012, July 16). Retrieved from http://www.womenshealth.gov/publications/our-publications/fact-sheet/infertility.html

Mayo Clinic Staff. (2013, July 19). Infertility. Retrieved from http://www.mayoclinic.com/health/infertility/DS00310

Nazario, B. (2011, July 28). Understanding ovulation and fertility: Facts to help you get pregnant. Retrieved from http://www.webmd.com/baby/ss/slideshow-understanding-fertility-ovulation 
Pictures:
http://www.atlantainfertility.com/
http://9images.blogspot.com/2013/03/sad-hug-couple-back-cute.html

Breastfeeding: The Wonder Milk

All around the BYU-Idaho campus you will find mother’s rooms attached to the women’s restrooms.  There are small stalls with just one plush chair and other larger areas with three or four…sometimes a whole couch!  The mothers of BYU-Idaho are aware of the great benefits breastfeeding can bring to their babies as well as their own health.  Besides being obviously cheaper than buying cases of formula ($1200- $1500 cheaper per year!), breastfeeding has some bonus effects.

·    Breastfed babies typically get sick less. Breastfeeding reduces the risk of ear infections, diarrhea, and stomach problems.

·    Your baby can see you up close and personal. Babies are born extremely nearsighted, which means they can only see things about 8 to 15 inches away. That also happens to be the distance between your face and your baby’s face when breastfeeding. So when your baby locks eyes with you, it’s a true bonding moment.

·    Breastfeeding allows your body to recover from pregnancy and childbirth more quickly. The hormones released when you breastfeed make your uterus contract back to its pre-pregnancy size.

·    Breastfeeding exposes your baby to many different tastes. Formula has one taste. But through your breast milk, your baby eventually gets a slight taste of whatever you eat, although not directly. This will later make introducing solid foods easier.

·    Breastfeeding may help you to lose weight. Mothers who exclusively breastfeed can burn as many as 600 calories a day, which may help you get back to your pre-pregnancy weight.

·    Breastfeeding reduces the risk of breast cancer and ovarian cancer in moms.

·    Your breast milk changes during a feeding session. When your baby first starts to nurse, your milk is a watery bluish color. Toward the end of the feeding session, your baby gets to thicker, fattier milk, which gives your baby the calories needed to grow healthy and strong.

·    Breast milk heals. Breast milk is filled with special components that are designed to help fight infection and cut down on swelling in the breast. So, if your breasts are sore those first few days, gently massaging some of your milk into your nipples and breasts can soothe the soreness and speed up recovery.

Even with all of these great effects, some women struggle to breastfeed their baby.  Whether it’s because they can’t produce enough milk, the baby won’t latch, or it’s painful for the mother, there are solutions!  The following are great websites with information on how to overcome breastfeeding challenges as well as more information on how to breastfeed and it’s benefits:

-          It’s Only Natural:  http://www.womenshealth.gov/ItsOnlyNatural

-          Your Guide to Breastfeeding: http://www.webmd.com/parenting/baby/breastfeeding-9/nursing-basics

-          La Leche League International: http://www.llli.org/

Sources:

http://www.womenshealth.gov/ItsOnlyNatural/