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Take a prenatal vitamin.


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Eating healthy foods is really the best way to provide your baby with everything he needs to develop. But it can be hard to get all those nutrients in. Taking a prenatal vitamin ensures you’re providing your baby with tons of awesome vitamins and minerals—folic acid to prevent neural tube defects, vitamin D to reduce the risk of pregnancy complications and DHA to help your little smarty’s brain grow, to name a few.

Pro tip: If your prenatal vitamin makes you nauseated, take it before you go to bed.

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Take deep breaths.

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Whether this is your first baby or your fourth, pregnancy is stressful.

Your body is going through some big changes, hormones are surging and, oh yeah, you’re having a baby. Finding ways to relax and de-stress is not a luxury, it’s a necessity! In fact, yoga and meditation have been found to not only improve your health, but to improve your baby’s health (and behavior) after he’s born. Cool, huh? You can find prenatal yoga routines online and download apps like Insight Timer for guided meditations.

Namaste, mama.

Work out if you can.

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When you’re having a hard time keeping breakfast down, exercise may be the furthest thing from your mind. But if you can find a way to fit it in, do so. Exercise will boost your energy and help you sleep better, and it has tremendous benefits for you and your baby.

Check out our guide to learn more about the benefits and safety of working out with a bump.

See your doctor or midwife.

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Consistent prenatal care will help you and your baby to have the healthiest possible pregnancy and birth. You will likely have your first appointment around eight weeks. From there you’ll go in about once a month, then every two weeks starting in your third trimester, and then every week for the last four weeks (this varies, of course). Your health care provider will check your weight and blood pressure each time, do some screening tests and just make sure everything is progressing beautifully. And if questions come up in between visits, just call. Your doctor or midwife wants you to feel supported and cared for every day.

Eliminate toxins.

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Your baby gets exposed to everything that enters your body, so do what you can to make it all good stuff.

It’s not possible to eliminate it all, so don’t stress too much, but do what you can to avoid substances that could harm your little one.

Avoid cigarette smoke, alcohol and recreational drugs. Ask your doctor about prescription and over-the-counter drugs, and cut back on caffeine. (I know, I’m sorry! But the research shows that miscarriage risk goes up with every cup of coffee we have each day. Stick to one cup a day, max.) Limit the amount of mercury you consume, buy organic if you can and choose beauty products that are low in or free of harmful chemicals.

First of all... CONGRATULATIONS! We are so excited for you, and so happy that you are here. Early pregnancy can be a pretty surreal time: You know you’re pregnant, but without seeing the bump or feeling those sweet kicks, it can be hard to really wrap your mind around it all.

But there are some amazing things you can start working on now that will help your baby (+ you).

Ask for help.

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You’re already Superwoman (you are growing a person, after all). So instead of feeling like you have to continue doing it all on your own, reach out for help! Ask a friend to run an errand for you. Request that your partner take on more of the meal prep. Invite your family over to babysit your toddler. They really do want to help you. All you have to do is tell them how.

Rest.

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[Insert “sleep now because it’ll be the last time in 18 years” joke here.] Okay, bad jokes aside, resting in pregnancy is hugely important. Lack of sleep can lead to anxiety and depression, gestational diabetes, high blood pressure and other health issues. Yes, it’s easier said than done, so check out our tips on getting plenty of sleep.

Survive.

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Not in the Katniss, Hunger Games kind of way (though yes, please literally survive).

What we really mean is that your motherhood journey starts now.

And it’s a tough one. From morning sickness to miscarriage worries to first-trimester fatigue, pregnancy is not only physically demanding, it can be emotionally draining as well.

We moms put so much pressure on ourselves to get every little thing right (which, P.S., isn’t possible—or even very interesting, for that matter). We are here to tell you that you are enough, just as you are.

So be gentle with yourself. And be in awe of yourself. Look what you’re doing! We think you’re quite amazing.

Journal.

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Pregnancy can be a bit of a whirlwind—all the logistics and planning can make it zip by pretty quickly. But take it from this mama of three: You’ll look back at your pregnancy with nostalgia when it’s over. (You definitely won’t miss the morning sickness, though.)

Take a few minutes each week to write about what’s going on—how you’re feeling, any big life events—and write a letter to your baby. And, of course, don’t forget to snap some photos of your ADORABLE growing bump!

Get connected.

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Find your tribe, lady. Pregnancy and motherhood are amazing, yes, but they are hard. Connecting with someone who gets it can make all the difference. If you have a friend who is currently expecting, that’s awesome. Or have a heart-to-heart with a non-pregnant mom friend and let them know you need them even more now. You can try joining a local moms’ group even before your baby arrives.

And guess what? Our birth class comes with an online community of moms ready to support you. So join us and be our friend!

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In the middle of that postpartum daze, the sleepless nights, the recovery, the adjustment to a new schedule and learning the cues of a new baby, there are those moments when a new mom might think, I don't know how long I can do this.

Fortunately, right around that time, newborns smile their first real smile.

For many mothers, the experience is heart-melting and soul-lifting. It's a crumb of sustenance to help make it through the next challenges, whether that's sleep training, baby's first cold, or teething. Each time that baby smiles, the mother remembers, I can do this, and it's worth it.

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Dayna M. Kurtz, LMSW, CPT a NYC-based psychotherapist and author of Mother Matters: A Holistic Guide to Being a Happy, Healthy Mom, says she sees this in her clinical practice.

"One mother I worked with recounted her experience of her baby's first smile. At eight weeks postpartum, exhausted and overwhelmed, she remembered her baby smiling broadly at her just before a nighttime feeding," Kurtz says. "In that moment, she was overcome by tremendous joy and relief, and felt, for the first time, a real connection to her son."

So what is it about a baby's smile that can affect a mother so deeply? Can it all be attributed to those new-mom hormones? Perhaps it stems from the survival instincts that connect an infant with its mother, or the infant learning social cues. Or is there something more going on inside our brains?

In 2008, scientists in Houston, TX published their research on the topic. Their study, "What's in a Smile? Maternal Brain Responses to Infant Facial Cues", takes data from the MRI images of 26 women as they observed images of infants smiling, crying, or with a neutral expression.

The images included the mother's own infant alternated with an unknown infant of similar ethnicity and in similar clothing and position. In each image, the baby displayed a different emotion through one of three facial expressions; happy, neutral, or sad. Researchers monitored the change in the mothers' brain activity through the transitions in images from own-infant to unknown-infant, and from happy to neutral to sad and vice versa.

The results?

"When first-time mothers see their own baby's face, an extensive brain network appears to be activated, wherein affective and cognitive information may be integrated and directed toward motor/behavioral outputs," wrote the study's authors. Seeing her infant smile or cry prompts the areas of the brain that would instigate a mother to act, whether it be to comfort, care for, or caress and play with the baby.

In addition, the authors found that reward-related brain regions are activated specifically in response to happy, but not sad, baby faces. The areas of the brain that lit up in their study are the same areas that release dopamine, the "pleasure chemical." For context, other activities that elicit dopamine surges include eating chocolate, having sex, or doing drugs. So in other words, a baby's smile may be as powerful as those other feel-good experiences.

And this gooey feeling moms may get from seeing their babies smile isn't just a recreational high—it serves a purpose.

This reward system (aka dopaminergic and oxytocinergic neuroendocrine system) exists to motivate the mother to forge a positive connection with the baby, according to Aurélie Athan, PhD, director of the Reproductive & Maternal Psychology Laboratory (a laboratory that created the first graduate courses of their kind in these subjects).

These networks also promote a mother's ability to share her emotional state with her child, which is the root of empathy. "A mother cries when baby cries, smiles when baby smiles," Athan says.

While there's a physiological explanation underlying that warm-and-fuzzy sensation elicited by a smile, there may be other factors at play too, Kurtz says.

"In my clinical practice, I often observe a stunning exchange between a mother and her baby when the latter smiles at her. A mother who is otherwise engaged in conversation with me may be, for that moment, entirely redirected to focus on her little one," Kurtz says. "This kind of attention-capturing on the part of the baby can enable and cultivate maternal attunement—a mother's ability to more deeply connect with her infant. The quality of attunement in early childhood often sets the stage for one's relationship patterns in the future."

Whether a physiological response, a neural activation, simple instinct, or the tightening of emotional connection, the feeling generated by babies' smiles is a buoy in the choppy ocean of new parenthood.

And while the first smile may be the most magical by virtue of its surprise and the necessity of that emotional lift, the fuzzy feeling can continue well into that baby's childhood and beyond. It keeps telling parents, you've got this!

[This was originally published on Apparently]

Life

Chrissy Teigen is one of the most famous moms in the world and definitely one of the most famous moms on social media.

She's the Queen of Twitter and at least the Duchess of Instagram but with a massive following comes a massive dose of mom-shame, and Teigen admits the online comments criticizing her parenting affects her.

"It's pretty much everything," Teigen told Today, noting that the bulk of the criticism falls into three categories: How she feeds her kids, how she uses her car seats and screen time.

"Any time I post a picture of them holding ribs or eating sausage, I get a lot of criticism," she explained. "Vegans and vegetarians are mad and feel that we're forcing meat upon them at a young age. They freak out."

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Teigen continues: "If they get a glimpse of the car seat there is a lot of buckle talk. Maybe for one half of a second, the strap slipped down. And TV is another big one. We have TV on a lot in my house. John and I work on television; we love watching television."

Teigen wants the shame to stop, not just for herself but for all the other moms who feel it. (And we agree.)

"Hearing that nine out of 10 moms don't feel like they're doing a good enough job is terrible," she said. "We're all so worried that we're not doing all that we can, when we really are."

The inspiration for Teigen talking publicly about mom-shame may be in part because of her participation in Pampers' "Share the Love" campaign. But even though Teigen's discussion coincides with this campaign, the message remains equally important. Advertising can be a powerful tool for shifting the way society thinks about what's "normal" and we would much rather see companies speaking out against mom-shame than inducing it to sell more stuff.

Calling out mom-shame in our culture is worth doing in our lives, our communities and yes, our diaper commercials. Thank you Chrissy (and thank you, Pampers).

News

Dear fellow mama,

I was thinking about the past the other day. About the time I had three small boys—a newborn, his 2-year-old brother and his 5-year-old brother.

How I was always drowning.

How I could never catch my breath between the constant requests.

How I always felt guilty no matter how hard I tried.

How hard it was—the constant exhaustion, struggling to keep my home any kind of clean or tidy, how I struggled to feed my kids nutritious meals, to bathe them and clean them and keep them warmly dressed in clean clothing, to love them well or enough or well enough.

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Those years were some of the toughest years I have ever encountered.

But mama, I am here to tell you that it doesn't last forever. Slowly, incrementally, without you even noticing, it gets easier. First, one child is toilet trained, then the bigger one can tie his own shoelaces, then finally they are all sleeping through the night.

It's hard to imagine; I really really get it.

It is going to get easier. I swear it. I'm not saying that there won't be new parenting challenges, that it won't be the hardest thing you have ever done in your life. It will be. But it will get easier.

These days, all of my kids get the bus to school and back. Most of them dress themselves. They can all eat independently and use the toilet. Sometimes they play with each other for hours leaving me time to do whatever I need to do that day.

I sleep through the night. I am not constantly in a haze of exhaustion. I am not overwhelmed by three tiny little people needing me to help them with their basic needs, all at the same time.

I can drink a hot cup of coffee. I do not wish with every fiber of my being that I was an octopus, able to help each tiny person at the same time.

I am not tugged in opposite directions. I don't have to disappoint my 3-year-old who desperately wants to play with me while I am helping his first grade bother with his first grade reading homework.

And one day, you will be here too.

It's going to get easier. I promise. And while it may not happen today or even next week or even next month, it will happen. And you will look around in wonder at the magnificent people you helped to create and nurture and sustain.

Until then, you are stronger and more resilient than you can even imagine.

You've got this. Today and always.

Love,

A fellow mama

Life

I am broken.

It has happened again and I am breaking even more. Soon, the pieces will be too small to put back together.

The negative pregnancy test sits on my bathroom sink like a smug ex-lover. I am left pleading, How could you do this to me again? I thought it would be different this time. I had hope.

We are still trying. It has been 11 months and 13 days and there has been no progress. No forward momentum. No double solid lines. The emptiness of the space where the line should be mocks me.

I am broken.

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No amount of planning and scheming and effort is enough. I am not enough because I cannot make a chemical reaction happen at the exact moment it needs to happen. I cannot do what I want but oh how I wish I could.

It almost happened once. Two months ago, I felt different. Sore breasts and aware of the world like never before. I felt not empty. The blankness had been replaced by someone. I was sure of it. And I was late. Six days late and I thought this is it.

I didn't rush to test because I didn't want to jinx it. Or perhaps I just didn't want to let go of that string of hope. Without evidence that you're not actually here, I can pretend that you are.

So I waited. And I Googled early pregnancy symptoms and I kept an eye out for red spots I hoped I would never see. I finally couldn't wait any longer and decided the next morning would be the test.

But when I woke up, I knew it was just me. The feeling I had been feeling was gone and I knew, just knew, what I would find.

This test had words instead of lines. 'Not pregnant' it blared loudly, obnoxiously, insensitively.

I am broken.

It was four in the morning and I stood in my tiny bathroom apartment silently sobbing. Alone.

Perhaps you were there for a brief moment, but then you were gone.

I stared again at the stick.

Not pregnant.

Not pregnant.

Not pregnant.

It was taunting me now.

I wrapped it in a paper towel. Walked down three flights of stairs to the front of my building and threw it in the garbage can outside.

Later, when my husband woke, I told him I was wrong. There was nothing there after all.

And I mourned. All day long, I mourned. While I walked to work. While I said hello to my co-workers. While I answered questions and pretended to smile and tried not to think of the broken body I was living in.

The next day the blood arrived. Furious. Both of us infuriated it was there once again.

Can I keep doing this?

Am I broken?

Will I get to the point where I just… stop? Stop hoping. Stop praying. Stop wishing. Stop. Trying.

Am I broken? Or can I keep going?

Life
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