Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

A Guide to Prenatal Vitamins

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It takes extra care to protect the health and well-being of both mother and baby throughout pregnancy, which is a fascinating adventure. Prenatal care plays a crucial role during this period, and a critical aspect of prenatal care is the use of prenatal vitamins.  

What Are Prenatal Vitamins?

Prenatal vitamins are specially formulated supplements that provide essential nutrients to support the nutritional needs of pregnant women. These supplements are designed to compensate for the increased demand for specific vitamins and minerals during pregnancy, which may be difficult to meet through diet alone. Prenatal vitamins are typically recommended to women before conception and throughout pregnancy and breastfeeding.

Essential Nutrients in Prenatal Vitamins

Folic Acid (Folate): Folic acid is a B vitamin critical for developing the baby’s neural tube, which forms the brain and spinal cord. Adequate folic acid intake in the early stages of pregnancy helps prevent neural tube defects. The recommended daily folic acid for pregnant women is 600-800 micrograms.

Iron: Iron produces red blood cells and delivers oxygen to the developing baby. Pregnant women often require additional iron to meet the increased blood volume and to prevent iron deficiency anemia. Prenatal vitamins typically contain around 27 milligrams of iron.

Calcium: Calcium is vital for developing the baby’s bones, teeth, muscles, and nerves. It also supports the mother’s bone health during pregnancy and breastfeeding. Prenatal vitamins usually contain 200-300 milligrams of calcium.

Vitamin D: Vitamin D aids calcium absorption, promoting bone health for both the mother and baby. It also aids in immune function. Prenatal vitamins generally contain 400-1000 International Units (IU) of vitamin D.

Omega-3 Fatty Acids: Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are crucial for developing the baby’s brain and eyes. They also support the mother’s brain function. Prenatal vitamins may include around 200-300 milligrams of DHA.

Choosing the Right Prenatal Vitamin

It is essential to select a prenatal vitamin that meets your specific needs. Here are a few factors to consider:

Consult your healthcare provider: Your healthcare provider is a source of information regarding choosing prenatal vitamins. Recommendations are made based on medical history and pre-existing conditions.

Read labels carefully: Check the label for the amounts of critical nutrients, such as folic acid, iron, calcium, and vitamin D. Ensure that the vitamin meets the recommended daily requirements for pregnant women.

Consider additional supplements: In some cases, your healthcare provider may recommend additional supplements, such as omega-3 fatty acids or vitamin B12, depending on your dietary intake and specific needs.

Quality and safety: Look for prenatal vitamins from reputable brands that adhere to strict quality standards. Ensure that the product is approved and tested for safety.

Remember that prenatal vitamins are intended to supplement a healthy and balanced diet, not replace it. A well-rounded diet of nutrient-dense foods is still essential for a healthy pregnancy.

Potential Side Effects and Precautions

While prenatal vitamins are generally safe for most women, they may cause mild side effects such as nausea, constipation, or an upset stomach. If you experience severe discomfort or have concerns, consult your healthcare provider.

 

Tips for Rebuilding Your Core Strength After Giving Birth

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The postpartum period is a transformative time for women, both physically and emotionally. After giving birth, many women experience body changes, particularly in the core muscles. The core muscles, which include the abdominals, back, and pelvic floor, play a vital role in providing stability and support to the body. Restoring core strength is essential for overall well-being and preventing potential postpartum issues such as back pain, pelvic floor dysfunction, and diastasis recti. 

Begin with Gentle Exercises

In the initial postpartum phase, it’s crucial to start with gentle exercises focusing on reconnecting with your core muscles. Deep breathing exercises, pelvic floor contractions, and gentle stretches can help reestablish the mind-muscle connection and promote blood flow to the area. Gradually introduce low-impact activities, such as walking or swimming, to gently engage the core muscles without putting excessive strain on them.

Focus on Pelvic Floor Exercises

The pelvic floor muscles undergo significant changes during pregnancy and childbirth. Strengthening these muscles is vital for bladder and bowel control and overall core stability. Practice Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, to rebuild strength and control. Consult a pelvic floor specialist to ensure you perform these exercises correctly and effectively.

Engage the Transverse Abdominis

The transverse abdominis is a muscle that acts as a natural corset, providing stability and support to the spine and pelvis. To target this muscle, practice abdominal hollowing exercises. Lay down, looking upwards, with knees bent. Slowly raise your belly button towards your spine, engaging the deep core muscles. Hold for a few seconds, then release. Repeat several times, gradually increasing the duration.

Gradually Incorporate Strength Training

As your core strength improves, you can start incorporating strength training exercises into your routine. Focus on activities that target multiple muscle groups and promote overall stability, such as squats, lunges, and planks. Use proper form and technique to avoid unnecessary strain on your core.  

Be Mindful of Diastasis Recti

Diastasis recti is a common condition when the abdominal muscles separate during pregnancy. You must know this condition and modify your exercises to prevent further separation or strain. Avoid crunches or sit-ups that place excessive pressure on the abdominal muscles. Instead, opt for diastasis recti-safe exercises like gentle core strengthening exercises, modified planks, and side-lying leg lifts. Consulting with a postpartum fitness specialist can provide personalized guidance and activities tailored to your needs.

Prioritize Posture and Alignment

Proper posture and alignment are crucial for rebuilding core strength and preventing imbalances and discomfort. Focus on maintaining a neutral spine alignment throughout the day, whether sitting, standing, or lifting. Practice good posture by aligning your ears, shoulders, hips, and ankles in a straight line. Engaging the core and maintaining proper alignment will help distribute the load evenly and reduce muscle strain.

Seek Professional Guidance

Every woman’s postpartum journey is unique, and it’s essential to seek professional guidance when rebuilding core strength after giving birth. Consulting with a qualified postpartum fitness specialist or physical therapist can provide personalized assessments, advice, and exercise programs tailored to your needs and goals. They can help you navigate challenges, ensure proper technique, and prevent potential issues or injuries.

 

Tips for Setting Technology Boundaries With Your Children

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Technology has become an integral part of our lives, and it is becoming increasingly challenging for parents to set technology boundaries with their children. While technology can be a valuable tool for learning and entertainment, it can also be a source of distraction, addiction, and negative influence. In this article, we’ll explore some tips for setting technology boundaries with your children to help them develop healthy habits and behavior around technology.

Establish Clear Rules and Consequences

Establishing clear rules and consequences is the first step in setting technology boundaries with your children. This can include limits on screen time, rules around the use of technology during meals, and guidelines for social media and online communication. Discussing these rules with your children and explaining why they are in place is essential. Establishing consequences for breaking the rules can also help reinforce their importance and encourage responsible behavior.

Model Responsible Technology Use

As parents, we are role models for our children, and our behavior sets an example for how they should use technology. If you want your children to develop healthy technology habits, modeling responsible technology use is essential. This can include putting your phone away during family time, avoiding excessive screen time, and using technology for productive and educational purposes.

Encourage Offline Activities

While technology can be an excellent tool for learning and entertainment, it’s important to encourage your children to engage in offline activities. This can include reading books, playing outside, and participating in extracurricular activities. You can help your children develop a healthy relationship with technology by encouraging a balance between technology and other activities.

Use Technology to Connect, Not Disconnect

One of the benefits of technology is that it can help us stay connected with family and friends, especially during times of distance and separation. However, it’s essential to use technology to connect, not disconnect. Encourage your children to use technology for communication and collaboration rather than isolating themselves from others. This can include video calls, online games, and social media.

Set up Parental Controls

Parental controls can be useful for setting technology boundaries with your children. Most devices and apps have built-in parental controls that allow you to limit screen time, restrict access to certain content, and monitor your children’s online activity. Be sure to familiarize yourself with these controls and use them to help your children stay safe online.

Have Technology-Free Zones and Times

Establishing technology-free zones and times can help your children develop healthy habits and behavior around technology. This can include designating certain rooms or areas of the house as technology-free zones, such as bedrooms or dining rooms. It can also include setting aside specific times of the day or week for technology-free activities, such as family game night or outdoor activities.

Monitor Your Children’s Behavior – Adjust Boundaries as Needed

Finally, monitoring your children’s behavior and adjusting technology boundaries as needed is important. As your children grow and their technology use changes, you may need to modify rules and consequences to ensure they are still effective. Be open to feedback from your children and be willing to adjust boundaries as necessary to help them develop healthy technology habits.

Setting technology boundaries with your children is an integral part of parenting in the digital age. By establishing clear rules and consequences, modeling responsible technology use, encouraging offline activities, using technology to connect, not disconnect, setting up parental controls, having technology-free zones and times, monitoring your children’s behavior, and adjusting boundaries as needed, you can help your children develop healthy habits and behavior around technology.

 

How to Make Your Kids Feel More at Home After Moving

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Moving can be a challenging experience for both parents and children. It can be difficult to adjust to a new home and community, especially for kids who may have to leave behind familiar surroundings, friends, and routines. However, there are steps you can take as a parent to help your kids feel more at home after moving. In this article, we’ll explore some tips and strategies for making the transition to a new home easier for your children.

Involve Your Kids in the Moving Process

One way to help your kids feel more at home after moving is to involve them as much as possible. This can help them feel like they have some control over the situation and give them a sense of ownership over their new home. Consider letting them help pack their belongings, choose decorations for their new room, and even pick out furniture or paint colors.

Create a Familiar Environment

One of the challenges of moving is that everything can feel new and unfamiliar. To help your kids feel more at home, try to create a familiar environment by unpacking their belongings as soon as possible. This can include their favorite toys, books, and clothing. Setting up their room to look and feel like their old room can also be comforting.

Establish Routines

Routines can be comforting and familiar for kids, especially in a new and unfamiliar environment. Try to establish routines as soon as possible after moving. This includes meal times, bedtime routines, and extracurricular activities. Stick to these routines as much as possible to help your kids feel more at home.

Explore the New Community

Exploring the new community can be fun to help your kids feel more at home after moving. Take them on a tour of the new neighborhood, including parks, playgrounds, and other local attractions. This can help them feel more connected to their new surroundings and can also help them make new friends.

Get Involved in Local Activities

Getting involved in local activities can be an excellent way for your kids to make new friends and feel more at home in their new community. Consider signing them up for sports teams, clubs, or other extracurricular activities. This can help them meet other kids with similar interests and give them a sense of belonging.

Stay in Touch With Old Friends

Moving doesn’t mean your kids have to lose touch with their old friends. Please encourage them to stay in touch through phone calls, video chats, and social media. This can help them feel less isolated and give them a sense of continuity and connection to their old home.

Be Patient and Supportive

Adjusting to a new home and community can take time, and your kids may experience various emotions as they navigate this transition. Be patient and supportive, and listen to their concerns and feelings. Encourage them to discuss their experiences and offer reassurance and guidance when needed.

Moving can be a challenging experience for kids, but there are steps you can take as a parent to help them feel more at home in their new environment. By involving them in the moving process, creating a familiar environment, establishing routines, exploring the new community, getting involved in local activities, staying in touch with old friends, and being patient and supportive, you can help your kids adjust to their new home and make a positive transition.

How to Tell When Your Newborn’s Terrible Sleep Cycle Might be a Sign of Something More Serious

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Whether you have a newborn or an older infant, your baby may sleep excessively. An older infant who sleeps excessively is often only doing so when ill or after a hectic day, while a newborn who sleeps all day is more of a potential problem.

Due to their limited stomach size, newborns must feed regularly to receive the necessary nutrition. Breastfed infants shouldn’t go without food for more than two to four hours, while formula-fed infants shouldn’t go without food for more than three to four hours. Although leaving a very tired newborn asleep may be tempting, you must wake the baby up if it doesn’t feed on its own. Keep a tight watch on the time for the first two to three weeks, and wake your infant when it’s time. Allowing your infant to sleep for more than two to four hours while you are trying to nurse creates a double problem. The baby won’t get enough food, and your milk supply may decrease.

Each infant has somewhat varied sleep requirements and routines. During the day, older infants may take a longer sleep than usual after a very active day. The odd additional daytime rest is nothing to worry about as long as nighttime sleep isn’t disturbed. Giving your baby more than four hours to nap can make it more difficult to tuck them in at night or cause your baby to wake up earlier than usual the next day.

Long lengths of sleep followed by a refusal to wake up for feedings may indicate that your baby is sick. It’s natural for your baby to spend much more time sleeping when he has a sickness since sleep helps fight diseases and recover faster. If your baby sleeps for six to eight hours at a time when only a month or two old, call your pediatrician.

It may be challenging to get a sleeping baby to feed. If you wake your infant while in a light REM stage of sleep when his arms or legs are moving, his face is changing expressions, or his eyes are fluttering, you’ll find it more straightforward. Do your best to convince your infant to take a complete meal because you went to the effort of disturbing him. It’s alright to let your baby doze off again if, despite your best efforts, he is only interested in a bite. But let your doctor know if you’re having problems fitting in two whole feedings in a row.

Allowing your sick child to take longer or earlier naps than usual is OK. Even so, it’s worth waking him up if she takes longer naps than three to four hours at a period since lengthier breaks might prevent him from sleeping through the night.

Tips for a Healthy Pregnancy While Living Abroad

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Most young couples find it challenging to move overseas. This is particularly true if they plan to have a kid in the new location. When you relocate abroad, your baby’s health, safety, and well-being are priorities. Complications may arise from foreign healthcare systems, traditions, cultural differences, and language barriers. Here are some suggestions to assist people who want to give birth abroad.

Cost

You should know the associated medical costs when establishing a family while living far from home. Before becoming pregnant, ex-pat couples are highly advised to get foreign health insurance, including maternity. While medical expenses may differ from nation to country, many ex-pats probably overlook that having a baby while living abroad may be expensive. Foreign nationals should know their limitations if they want to give birth in a public hospital. Despite the availability of hospitals, some nations charge $39,000 for delivery services and check-ups, while others may charge a few thousand. Several nations, like China and the USA, charge around $3,000 per day for any further hospitalization. You can get direct billing recommendations from a doctor and hospital in your foreign health insurance provider’s network. 

There is often a 12-month waiting period before pregnancy costs are covered under individual ex-pat health policies. Some plans do not provide any maternity benefits. The last thing you want to discover is that you are not insured. The majority of group international health insurance policies offer free maternity coverage. Read the tiny print since maternity and infant care may be pricey.  

Citizenship

Most ex-pat couples ponder which country they want to raise their child when they become parents abroad. It’s critical for international couples to choose a birth location where they feel at ease. If specific legal conditions are completed, a child born overseas to U.S. or Canadian residents may often receive citizenship for themselves at birth.

Care Plan

You must educate yourself on the new country’s healthcare system as much as possible. Focus on the maternity care services you will have access to. A list of medical professionals and facilities of your global medical plan providers should be provided. Remember to examine the hospital where you will birth your child. Ensure that it is well-kept, capable, and reputable. Whether you are already an expatriate or before you go overseas, attempt to locate proper child care as soon as you learn you are pregnant. Your foreign employer can help or connect you with other foreign couples.

Is It Safe to Do Strength Training During Pregnancy?

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Many fitness enthusiasts wonder how their workouts will change once they become pregnant. If you are not currently in a regular strength training program, it is strongly advised to wait until after giving birth. It is not a good idea to start an extreme program during pregnancy. If you are already taking part in regular exercise,  it is still necessary to modify your routine to accommodate your growing body. For some people, such as serious weightlifters, it is advised to avoid lifting heavy objects as their pregnancy progresses. 

Before starting a fitness regimen while pregnant, your doctor should clear it first. You must follow best practices when it comes to working out while pregnant. You can also consult a pre-natal fitness professional for tips and suggestions. 

There are several advantages to maintaining a strength training program throughout pregnancy. In addition to staying fit, lifting weights can also help prepare your body for parenthood. According to Andrea Chisholm, a board-certified OB-GYN in Wyoming, strength training can assist with posture changes, maintain endurance, and protect the lower back. This is an essential part of labor.

One of the benefits of strength training while pregnant is improving the strength of your back muscles. The growing belly and enlarged breasts can stress the back muscles, leading to lower back pain. Doing so can help strengthen the back muscles and increase the strength of your core.

According to studies, strength training can help improve labor outcomes by decreasing the likelihood of a C-section and shortening the early stages of labor. It can also help lower the length of hospital stay.

Although strength training can help improve labor outcomes, it is also not a good idea to start worrying about going into early labor as it can still lead to premature delivery.

One of the most important advantages of strength training while pregnant is helping you maintain a healthy weight. Although it is important to gain weight to support your baby’s development, too much can lead to health problems, such as gestational diabetes.

Getting too little weight gain can also lead to the development of a child being too small. This can cause issues such as low birth weight and illness.

A regular exercise program during pregnancy can help prevent excess weight gain. It can also help lower the risk of preeclampsia.

Although strength training can lower the risk of gestational diabetes, it can still increase the risk of developing this condition later in life. Usually, high blood sugar levels during pregnancy can return to normal. However, if this happens later in life, it can lead to type 2 diabetes. In addition, gestational diabetes can enhance the risks of developing other conditions, such as impaired glucose tolerance and obesity.

One of the toughest lines of defense against gestational diabetes is incorporating resistance training into your regular exercise program. Doing so can help prevent the development of this condition and protect the baby from macrosomia, which can occur when a newborn weighs over eight pounds.

 

Unexpected Symptoms of Early Pregnancy

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Expectant parents often expect the usual symptoms of pregnancy, such as nausea and backaches. However, there are some unexpected side effects of this process.

 

Some things can be unexpected and even frightening for pregnant women. Unfortunately, doctors or family members often do not discuss these physical effects. So, here are unusual pregnancy symptoms that most people would never consider.

 

Sinus Issues

Nose bleeds and stuffiness is common during pregnancy and can be caused by increased blood flow through one’s nose. According to studies, the prevalence of nose bleeds during pregnancy is higher than that of non-pregnant women.

 

You can treat these conditions with natural remedies, such as using a Neti pot or a humidifier. However, if these don’t work, consult a doctor or midwife. Aside from being inconvenient, stuffiness and nose bleeds are rarely severe during pregnancy.

 

Trouble Sleeping

During the first and third trimesters, the effects of pregnancy can zap one’s energy. Some people also experience insomnia during this period.

 

Although insomnia can be an early sign that one is pregnant, it can also occur throughout the pregnancy. It can manifest in various ways, such as difficulty falling asleep or not being able to get back to sleep after being awakened.

 

It’s essential to keep in mind that insomnia can come and go. Although it can appear in the first and third trimesters, it can also occur throughout the pregnancy.

 

Digestive Issues

Is it a sign of pregnancy that you’re experiencing gas and belching? The hormonal changes during pregnancy can cause your gastrointestinal tract to spin, and these symptoms can appear in the first and third trimesters. To minimize these symptoms, avoid consuming food that can produce gas.

 

Skipping processed food and consuming healthy and nutritious food can help minimize these symptoms. Holding gas can cause pain and make one feel embarrassed if they have to deal with it often.

 

Having a plan can also help minimize these symptoms. Some people avoid food altogether and go to the bathroom. Others try to limit their exposure to certain foods.

 

Abdominal Pain

One of the most common conditions women experience during pregnancy is pelvic girdle pain, caused by the growth of the uterus and the stretching of various tissues.

 

This condition can appear on the belly button or the abdominal skin. It can be referred to as belly button pain, which can be achy or intense when touched. It usually happens during the later stages of pregnancy as the belly grows. 

 

A midwife or doctor can also help you find relief. Some of the most effective ways to relieve pain are using a belly support band, taking a bath, and getting a light massage.

 

Constipation

Another condition that can affect a woman’s body during pregnancy is constipation. It can appear in around 11% to 38% of pregnant women.

 

The rise in the hormone progesterone during pregnancy can cause your gastrointestinal tract to slow down. This condition can make it hard for you to pass stool.

 

Some of the most effective ways to relieve constipation are drinking plenty of water, eating high-fiber foods, and exercising. However, if none of these can provide relief, you should consult a doctor or midwife.

 

Sensitive Gums

Due to the hormonal changes that can affect a woman’s body during pregnancy, her tender gum tissue can swell and bleed. It can also cause her to feel bloated and have a metallic taste in her mouth.

 

If oral problems, such as those caused by pregnancy gingivitis, are already present, they can be exacerbated during pregnancy. Having regular dental cleanings and brushing can help keep these conditions under control.

Tips For Exercising While Pregnant

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Keeping up with our physical fitness is always great for our health, but it can be tough to get into an exercise routine if you don’t already have one. If you’re pregnant, it can be even more difficult to get into exercising! There’s a lot to think about if you want to keep yourself and the baby totally safe and healthy, and you may even become paranoid that by exercising, you’ll mess something up with the pregnancy. Luckily, it doesn’t have to be that difficult. There is plenty of information and advice out there that can help you come up with a totally safe exercise regiment that will work great for you and your unborn baby. Here are a few tips to help you exercise while pregnant.

 

Fuel Up!

During the second and third trimesters, pregnant women typically need to eat around 300 additional calories a day to support their growing baby. However, if exercise is a part of your routine, you might need to add more calories to make sure that you and your child are getting the fuel they need. One of the most important factors that you should consider is having a pre-workout snack or juice 30 minutes before you start an exercise. Having a boost of energy can help you get a good workout while exercising on an empty stomach can make you feel lightheaded, sluggish, or even dizzy, which can lead to an increased risk of injury.

 

Try Pregnancy Safe Exercises

While you might not be able to do every type of exercise you did prior to your pregnancy, there are still plenty of exercises that are totally appropriate and safe for you and the baby. Walking is one of the easiest choices you have, but if you want to spice things up you should try low-impact dance classes, or pilates. There are plenty of totally safe and fun exercises you can do while pregnant as long as you keep it low impact.

 

Pay Attention To How Your Body Responds

Your body goes through a lot of changes when you’re pregnant, and exercises that worked well for you before may not be so great for you now. It’s important that you pay close attention to your body and how it responds to the various exercises you do. If you’re tired, make sure you take a break and take the workouts down a notch. You’ll want to look out for unusual symptoms such as vaginal bleeding, persistent contractions, excessive fatigue, and much more.

What Are The First Things You Should Do When Discovering You’re Pregnant?

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Being pregnant can be an exciting time. If it’s your first time being pregnant, it might be even more exciting. It can also seem scary, and overwhelming. You’ll likely be experiencing feelings you’ve never experienced before, and you might not know what to do, or how to handle the situation. These feelings are all totally normal. In this blog, we’ll discuss a few of the important things you should do when you first discover you’re pregnant. Some of these things may seem very obvious, and some you might not initially think of. Without further ado, let’s dive in.

 

Call Your OB/GYN

You should always call your OB/GYN to let them know that you’re expecting. Their protocols may vary depending on when they want you to come in for an appointment, but they should be able to provide you with important information, such as changes to your lifestyle and medications. Having an OB/GYN who will guide you through your journey from conception to motherhood is a vital step in this part of life and can make a huge difference in how your pregnancy goes.

 

Start Tracking Symptoms

During your pregnancy, your body will undergo various changes, and you might experience some symptoms that are different from those that you’re used to. It’s important to keep track of these symptoms and talk to your doctor about them so that they can fall within the healthy range. No pregnancy is the same, so if you experience symptoms differently from a previous pregnancy or from a friend’s pregnancy, it’s not necessarily a reason to panic. There are apps you can get on your phone nowadays that can help you track these symptoms as well if that’s your thing.

 

Think About Your Nutrition

Now that you’re pregnant, it’s important to remember that you’re eating for two. Getting a healthy and balanced diet is always important but it’s even more important now. Talk to your doctor about the types of vitamins you should be taking, as well as if there are certain foods or drinks you should avoid or focus on. Typically you’ll want to avoid unpasteurized dairy and juices, and you’ll want to lower your caffeine intake if you’re a big coffee drinker. Other things such as over-the-counter medications are also something you be cautious of, as some are no longer safe to use once you discover you’re pregnant. Ultimately, your best bet is to discuss these things with your doctor so you know exactly what you can and can’t have.

 

Take a Breath

Last but not least, it’s important to take a deep breath and just relax. You’re pregnant. You’re going to have a baby. That’s a wonderful thing, and it’s also scary. You’re going to feel a wide range of emotions over the next nine months, and likely well beyond that. As I mentioned, these are all perfectly normal feelings that most mothers go through. Remember to lean on your support systems when you need them and to take care of yourself, and you’ll be fine.