 Ideas to Have a Safe Pregnancy During the Summer Months - Hello, Mr. Sun!Tina Lebedies, a Bradley Method® instructor in Queen Creek,
Arizona, suggested I write a post about staying healthy through the summer. As the heat in Arizona and other arid states
is starting to climb, and humidity is starting to build in the rest of the
United States, I figured this was a perfect time to address that topic. As the sun gets stronger and the temperatures
gets hotter, it is important to take extra precautions to stay hydrated and
cool if you are pregnant through the summer months. There is a lot to write about when it comes to coping with
the heat while you are pregnant, so this is how I am going to organize this topic. I am going to split in two parts. Today I am going to share
why it is so important that you take extra care – be a Drama Queen when it comes
to taking care of yourself if you are pregnant in the summer. Then I am going to list the concerns with
their symptoms and suggestions to ease the symptoms. Check back on Friday for Part 2 of this post. I am going to share some ideas
and give you some tips to stay cool and live smart through the summer months. We are lucky in Arizona – to stay cool we head indoors or
get wet and then let our skin air dry.
In humid climates, the added moisture makes it harder to stay cool – I
am glad we live in a dry heat! Although
I will be pregnant in July and August this year, at least I can find good ways
to cool off and stay cool – for that I will count my blessings. The first thing I am going to point out as a Bradley Method®
instructor is that keeping track of your diet and fluid intake is of utmost
importance, even more so in the summer. Eat between 80 – 100 grams of protein per day, and include
salt in that equation to keep a balanced diet. I cringe when I read pregnancy articles that
suggest a pregnant woman should reduce her salt intake if she is swelling. Cutting back on salt can cause a decrease in the amount of
blood circulating through your body and placenta (a condition called “hypovolemia”),
thus reducing the supply of nutrients passing to your baby. How will you know if you are not getting
enough salt? Too little salt in the diet
leads to leg cramps and fatigue, so if you are experiencing these symptoms
exclusive of the heat factors I am going to write about below, try salting your
food to taste and see if those symptoms are minimized or go away altogether.  BE A DRAMA QUEENI assure you that you are not the only pregnant person who
is feeling just a tad hotter than usual this summer. It doesn’t matter if you are still in your
first trimester – you will be a little hotter even though your body doesn’t
show your pregnancy yet. In some ways
it’s even more important that you protect yourself because it is a time of
crucial development where overheating can have devastating effects on the baby. If you have already been making your coach
take care of you and he or she thinks you are being over-dramatic, then have
them read this post, or any of the “official” articles I reference at the end
of the post. Why You Feel Hotter There are several reasons why your core body temperature is
elevated: 1. Your body is
undergoing hormonal fluctuations. 2. You are carrying
the extra weight of your baby, and if you are like me, you have extra padding your
body insists on adding on, no matter how well you eat and how often you exercise. 3. Your body is
working to cool your body, plus the body of your growing baby. 4. Your increased
metabolism also increases your body temperature, and it works harder as your
baby demands more from your body. Why You Need To Insulate Baby Your baby’s body temperature is 1°C (almost 2°F) warmer than
your body temperature, and they cannot sweat to cool themselves down. The only thing cooling your baby is your
body’s knowledge of how to grow your baby.
If your body starts to heat up and it can no longer work to keep your
baby’s temperature down, there are many things that could happen. Whatever the trimester, your baby’s heart rate could start
to go up. In regards to the first
trimester specifically, studies have shown that babies are especially susceptible
to heat stress in the first trimester of pregnancy when the major body systems
are developing. An elevation in the
pregnant mothers body temperature above a safe range has been associated with
birth defects such as heart problems, abdominal wall defects, nervous system
malformation and neural tube defects.
Exposure to extreme heat could also increase the risk factor for
experiencing a miscarriage or pre-term labor. CONCERNS DURING PREGNANCY DEHYDRATION  Dehydration – a condition in which your body does not have
the fluid it needs to maintain healthy body function. When you are living for two, staying hydrated
is even more important. If you are
dehydrated, it could cause the baby’s heart to beat too quickly. It can also increase your risk of pre-term
labor. The decrease in blood volume
causes an increase in the concentration of oxytocin. Oxytocin the hormone that causes contractions
to begin and intensify, and an excess of oxytocin is not a good thing unless
you are supposed to be in labor.One of the first signs that you are dehydrated is feeling
thirsty. If you are feeling like you
really could use a drink, then you are already dehydrated – find a
non-alcoholic, non-caffeinated beverage ASAP and drink it! Other signs of dehydration are dry or chapped lips, dry
skin, fatigue, constipation or decreased movement from your baby. If you are experiencing these symptoms, get
yourself to a place with cooler temperature, have a seat and drink some water
or fruit juice. If your symptoms don’t
improve, or your baby doesn’t start increasing their movements within the next
hour, call your care provider and ask for further instructions and/or head to a
hospital emergency room. Fluid Retention and Dehydration A pregnant woman carries an average of 15 pounds of extra
fluid to support the physiological changes during pregnancy. This is considered to be a normal amount of
fluid increase, sometimes called physiological edema. A little more than half of that fluid is used
to replace the amniotic fluid (it is replaced every hour by using about a cup
of water that is stored in the body), it helps to hydrate and nurture the cells
of the baby and the placenta. The rest
of it is used in the bloodstream to carry more oxygen and nutrients to the mom
and the baby, and to remove waste products from the mom and the baby. Interestingly, fluid retention, as opposed to the fluid
increase I described above, may contribute to dehydration. If you are retaining fluids, the fluid is
absent within the cells where it is needed.
Instead, the fluid is retained in the space around the cells, causing
the pregnant mom to look puffy and swollen. Whether it’s normal physiological edema or fluid retention,
you may notice that your feet and ankles are uncomfortably swollen. This happens since your legs are lower than
the level of your heart. It’s harder for
blood to work against gravity even when you are not pregnant, so add pregnancy on
top of that and you start to swell. Add in
the fact that your growing uterus puts pressure on the veins traveling up
towards the heart, and voila, you have swollen feet and ankles. You can relieve this swelling by making sure you are
drinking enough water. Believe it or
not, drinking water can reduce your swelling!
While it doesn't seem like it makes sense to get rid of fluids by taking
in more, the extra fluids will help flush out your system of waste products
which may have increased the swelling in the first place. On the flip side, I should also tell you that it’s possible
to get too much water, also known as water intoxication. In this case, the extreme saturation of water
in your body dilutes the necessary electrolytes too much. This can cause fatigued muscles, muscle
cramps and even unconsciousness in the extreme cases. Use good judgment when it comes to your fluid intake – at
least 8 – 10 glasses of water a day if you are moderately active, and more if
you are more active. As I mentioned
above, if you are thirsty, you are already dehydrated. Have that drink of water even if it means
it’s the 12th or 13th drink you have had that day. If your thirst persists, it may be time to
call your care provider. Here are some other things to do to decrease swelling and
its discomforts: take rings off swollen
fingers, use flat and/or open toed shoes, and avoid prolonged sitting or
standing positions that allow your blood to pool. If your activity or job requires you to stay
in a standing position for an extended period of time, you can get up and take
a five-minute walk or march in place to encourage circulation. If you must sit,
do it in such a way that shortens the distance between your heart and your
feet, such as propping your feet up on a bench or footstool. The best sitting
position for circulation is tailor sitting, so sit on the floor when possible,
or armless chair if you are at a desk or table.
No matter what the activity, you can also try a maternity belt to lift
your uterus up and allow for better circulation. My favorite way to reduce pregnancy swelling is resting in a
side-lying position for 20 – 30 minutes at a time, at least twice a day. When you lay down, elevate your feet. You can do this by putting a rolled up
blanket or towel underneath your mattress, or propping your feet up on
pillows. It is easier to find time for this
if you are expecting your first child – use the time to meditate about the
upcoming birth and fill your mind with positive thoughts and affirmations. Even if you are mom of other children, find the time to lie
down twice a day and invite them to join you.
You can use this time to tell older siblings their birth stories, look
at pictures of their birth and talk about who came to visit them when they were
born. This can serve to open the lines
of communication and talk about their feelings about the new baby, whatever
they may be. Finding time to talk to
your children is something you will always treasure. HYPERTHERMIA  Hyperthermia, or over-heating, is one of the most dangerous
conditions of pregnancy. It can start
with something as seemingly benign as heat cramps; proceed to heat exhaustion,
and quickly progress to the life-threatening condition of heat stroke. May I remind you again? It’s okay to be a Drama Queen when it comes to
staying cool and comfortable during the summer months.These are the warning signs of hyperthermia. As with any sign that your pregnancy is
moving outside of normal, it is important to get rest and replenish your
fluids. It is imperative that you call
your care provider if you experience any of these symptoms and it’s not close
to your due date, and you know you been exposed to intense sun and/or heat. If these symptoms persist after rest and
fluid intake, ask yourself if you should be heading to the nearest hospital: 1. More than five
contractions or cramps per hour 2. Bright red vaginal
bleeding 3. Acute or
continuous vomiting 4. Low, dull backache 5. Intense pelvic
pressure 6. Swelling or
puffiness of the face or hands – this could be a sign of preeclampsia Heat Cramps Heat cramps are the earliest warning sign of hyperthermia. This typically follows after heavy
perspiration. The loss of electrolytes
leads to muscle spasms. If and when you
experience any cramping after a lot of perspiration, listen to your body. Take steps to reduce your body temperature
immediately and replenish the electrolytes in your body. If you can recognize and ward off a dangerous
rise in body temperature at the beginning, you may be able avoid the other
dangers and complications of hyperthermia. Heat Exhaustion Heat exhaustion is caused by prolonged exposure to high
temperatures, a restricted fluid intake or the failure of the body’s mechanism
to regulate your temperature. Signs that
you might be experiencing heat exhaustion are: - Skin that may feel cool and moist and appear pale - Headache, nausea, weakness, dizziness, faintness,
light-headedness, fatigue, exhaustion, mental confusion, anxiety, muscle cramps - Rapid, weak pulse - Breathing may be fast and shallow or it may feel like you
have shortness of breath - Blood pressure may drop I will repeat, the best thing to do if you experience any of
these symptoms or warning signs is to take steps to reduce your body
temperature immediately and replenish the electrolytes in your body. These are more serious signs, so please don’t
hesitate to enlist the help of strangers to assist you to a cooler place and to
bring you water or other fluids, such as juice or an electrolyte drink. Heat Stroke Heat stroke is a life-threatening condition that requires
immediate medical attention. When you
experience any of these symptoms due to prolonged exposure to high
temperatures, a restricted fluid intake or the failure of the body’s mechanism
to regulate your temperature, the impact on the body is much greater. As a Bradley Method® instructor we cannot
give you medical advice, what we can and always will tell you to do in these
situations is to call your care provider and get yourself to the nearest
hospital to ensure that both mother and baby are attended to as soon as
possible. Signs of heat stroke: - Body temperature reaches 104°F (40°C) or hotter - Mental confusion - Combative and bizarre behavior - Staggering - Faintness - Strong and rapid pulse (160-180 bpm) - Skin will become dry and flushed - Sweat very little - Quickly lose consciousness and have convulsions The two conditions I described today, dehydration and hyperthermia, can become medical complications that can compromise both you and your baby if you don't take simple steps to prevent them. It bears repeating that staying hydrated, getting rest, and staying out of the heat and direct sunlight as much as possible are some of the simple yet effective steps you can take to stay safe and cool through the summer months. Check back on Friday for a detailed list of ideas that you can use ranging from clothing to fluids and foods to sun safety. Many of the ways to stay cool take minimal effort and do not require you to spend a lot of money. Frugal is good in these interesting times! Disclaimer: The
material included on this site is for informational purposes only.
It is not intended nor implied to be a substitute for professional
medical
advice. The reader should always consult her or his healthcare provider
to
determine the appropriateness of the information for their own
situation. This blog contains information about our classes available in
Chandler, AZ and Payson, AZ
and is not the official website of The Bradley Method®. The views
contained on this blog do not necessarily
reflect those of The Bradley Method® or the American Academy of
Husband-Coached
Childbirth®. References: http://www.freedrinkingwater.com/water-education/water-pregnancy.htm http://www.medicinenet.com/script/main/art.asp?articlekey=52172 http://www.medicinenet.com/script/main/art.asp?articlekey=51783 http://www.pregnancytoday.com/articles/healthy-safe-pregnancy/pregnant-during-the-summer-months-3185/ http://www.suite101.com/content/coping-with-the-heat-in-pregnancy-a129230
http://www.parentingweekly.com/pregnancy/pregnancy_health_fitness/hot_summer_safety.htm
http://www.courierpress.com/news/2007/jun/18/staying-cool-pregnant-women-face-greater-risks/ http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=5 http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=6 |
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