One of the wealthiest countries in the world is also the most expensive to have a baby. A new study released by the Kaiser Family Foundation is showing some big numbers when it comes to expanding your family if you live in the United States: to the tune of $20,000.

With the recent overturn of Roe v. Wade, that number plays in an important role for women having to make decisions regarding pregnancy. The study looked at three year’s worth of health expenses that not only included delivery but outpatient services as well.

Researchers arrived at the $20k price tag by comparing health care claims for women who had not given birth against claims from reproductive-aged women who did. The number is actually just an average (so some pay much more) and doesn’t include any newborn care costs.

Christian Bowen/Unsplash

Moms who gave birth via C-section paid an average of $26k more on health care then their non-parent counterparts. Vaginal deliveries results in about $15k more, with both deliveries having to pay an extra $2-3k in out-of-pocket expenses.

Now for the even more devastating part: the study shows the costs only for care provided via a health plan. That means, any woman without insurance or out-of-pocket claim will have to shoulder an even heavier financial burden. Expenses like fertility treatments, vitamins and loss of earnings all need to be factored in to get a true picture of just how much it costs to have a baby in the United States.

If you’d like to see the full report and analysis, you can head to the Peterson-KFF Health System Tracker.

 

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Getting the news that you’re expecting is instant motivation to commit to a health and wellness routine. Those mama-bear instincts immediately kick in, and the desire to care for your growing baby is fierce and unwavering. While the intention for a healthy pregnancy is clear, discovering the best ways to stay on track isn’t always easy. We’ve rounded up 9 important tips for a healthy pregnancy.

photo: iStock

1. Get a dental cleaning.
Your pearly whites might not be the first thing you think of when you’re creating a health plan for your pregnancy, but the increased hormones during pregnancy can affect your body’s response to plaque (the layer of bacteria on your teeth). Maintaining good dental hygiene at home and visiting your dentist while pregnant is extremely important. 

Research has found a link between gum disease in pregnant women and premature birth with low birth weight. So make sure that both your teeth and your gums get extra care and attention while you’re expecting. Don’t forget to let your dentist or any other specialist you see while pregnant know you’re expecting.

2. Get proper nutrition.
When you’re pregnant, you’re not just eating for two—you’re also consuming the vitamins and minerals for two! Focus on consuming nutrient-rich foods like fresh fruits and veggies, and consider supplementing your nutrition with a prenatal vitamin.

3. Avoid hyperpigmentation with broad-spectrum mineral sunscreen.
The “mask of pregnancy,” clinically known as melasma, is a condition experienced by anywhere from 50% to 75% of women. It’s a specific form of hyperpigmentation that is most commonly associated with pregnancy. While you may have heard that it’s triggered by the increase in estrogen that happens when pregnant, you might not know that the condition is exasperated by sun exposure. That’s why it’s more important than ever to incorporate sunscreen into your daily routine while growing your bump. 

Choosing the right sunscreen is also important. The FDA says that there’s enough current evidence to conclude that titanium dioxide and zinc oxide—ingredients that are used in mineral sunscreen products—don’t warrant the same health concerns as chemical sunscreen ingredients such as oxybenzone. So, to be safe, stick to mineral-based sun blockers while pregnant. 

photo: iStock

4. Eat small meals throughout the day to avoid heartburn.
Those pesky pregnancy hormones are disrupting things again by causing the lower esophageal sphincter (the muscular valve between the stomach and esophagus) to relax, allowing stomach acids to flow back up into the esophagus. This means that more than half of all pregnant women will experience heartburn. 

Luckily, there are ways to combat heartburn before it hits. Doctors recommend eating several small meals each day (try one of these nourishing bowls) rather than large ones.  Avoid fried, spicy or rich (fatty) foods, and try not to lie down directly after eating. 

5. Stay hydrated with filtered water to reduce exposure to toxins.
Don’t leave home without your water bottle! You’ll need more water than the average person, since water plays an important role in the healthy development of your baby. To play it extra safe, drink filtered water when possible to avoid lead, microorganisms, bacteria and other toxins.

6. Focus on pelvic mobility exercise to avoid diastasis recti.
It’s tricky to say and even trickier to deal with: diastasis recti, a condition many women suffer from as a result of pregnancy in which the abdominal muscles separate. Before you hit the panic button, there are a few things you can do while pregnant, as well as moves you can do postpartum, to help avoid this from happening. Focus on pelvic mobility exercises, such as pelvic tilts, pelvic circles and bridges. When paired with correct breathing, these build a better relationship between your abdominals and your pelvic floor muscles. Check out exercises programs, like those at Every Mother, for a more complete guide on how to keep your core strong during and after pregnancy.

photo: iStock

7. Eat ginger on a regular basis.
Ginger, considered to be a super food because of its numerous health benefits, is especially powerful for pregnant women. It helps boost blood circulation, relieves nausea from morning sickness and can help keep blood-glucose levels in check. 

8. Start a journaling ritual.
If you don’t already have a journaling routine, start one during your pregnancy. The nine-plus months leading up to the arrival of your baby can be overwhelming, and this ritual can help you acknowledge and process whatever you may be feeling. It’s also a great strategy for better understanding how your diet, daily activities and skin routine affect your health. By documenting your patterns, you can develop a system that works best for you and your body. 

9. Maintain your healthy habits as much as possible.
The easiest thing to do while pregnant is to maintain the healthy habits you already have. The old adage about eating for two may sound great, but your body does not need double the calories. Guidelines vary, so talk to your health care provider about what they recommend for you during each trimester. If you’re used to a workout schedule, try and keep it, even if you need to adjust the specific exercises. And most importantly, always listen to your body; it’s your most powerful guide!

—Aimee Della Bitta

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Despite four years of medical school, three years of residency, and over a decade in practice, I was never taught the profound connection between high childhood stress and increased risk of chronic disease. It was at a community event sponsored by our local school district that I first learned it, as I watched the documentary entitled Resilience: the Biology of Stress and the Science of Hope. Suddenly, the medical education I had been accumulating over years and years took a leap in an hour. I felt all at once grateful for the new awareness, yet stunned and also troubled by the deep public health implications. 

The documentary told about the ACEs (Adverse Childhood Experiences) study, initially published over 20 years ago (but still holding utmost pertinence), which showed that people who experienced abuse, neglect, abandonment, poverty, and other major stressors in childhood went on to have a hugely increased risk of physical and emotional health problems, including obesity, heart disease, type 2 diabetes, depression, anxiety, and addiction. The statistics are staggering, but yet supportive of our intuitive observations all along: high stress is bad for our health. Research has shown that chronic stress can suppress the immune system, change blood flow, alter metabolism, increase inflammation and even change how genes are expressed. I knew about all that. But somehow, even as a pediatrician, I didn’t realize it started so young. 

Featured in the Resilience documentary as an early pioneer in the “trauma-informed care” movement, pediatrician Nadine Burke Harris noticed a huge disparity in health between the patients from her inner-city clinic and those from other neighborhoods across town. Kids experiencing high stress and trauma tended to fall off the growth charts. Their underlying chronic conditions, like asthma, tended to be more severe or difficult to manage. The children from unstable environments carried a disproportionate number of behavioral health diagnoses like anxiety, depression, and ADHD. Dr. Burke Harris had a patient population with such a high number of traumatized kids that the bodily manifestations of extreme stress became an evident pattern. It led Dr. Burke Harris to do research of her own and to connect with others making parallel discoveries. She tells of it in her book, “The Deepest Well: Healing the Long-Term Effects of Childhood Adversity.”

Though Dr. Burke Harris first saw profound stress effects in an inner-city neighborhood, adverse childhood experiences and other stressors occur among all socioeconomic groups. The ACEs study involved over 17,000 “mostly middle and upper-class, college-educated” participants in the Kaiser-Permanente health plan and demonstrated that over two-thirds had an ACE score of 1 or more. As the ACE score got higher, the risk of chronic disease increased as well. In other words, the toxic effects of stress seemed to be dose-dependent.

Not all stress is bad—we need a degree of it to stay safe and motivated—but most of us carry more than this functional level. Michele Kambolis, Canadian therapist and author of Generation Stressed, says, “There has been an exponential shift in terms of our lifestyle. Our culture is now putting an inordinate amount of pressure on children to produce and achieve.” The kids are feeling it. One of my clients, a high school senior, expressed it this way: “Adults want us to be everything. We’re supposed to earn money for college, keep our grades up, be involved in extracurriculars, and somehow still find time to sleep, exercise and eat well. It’s an impossibility.” No wonder there is an anxiety epidemic!

The data connecting stress to disease need not serve as a prediction of doom, but as a revelation to inspire action. The first step is awareness. Read about the ACEs study. Take the ACEs questionnaire (see the link above). If you have unresolved traumas from your past, find resources to help you address them. Begin weeding out unnecessary stress in your own family. If you are a parent or caregiver struggling to provide a stable or safe environment for your children, get help. Advocate for the children in your community. Studies show that one of the most powerful buffering factors for kids experiencing toxic stress is having at least one supportive, caring adult in their lives. Who in your circles needs you to provide this role? Studies also show that a healthy foundation of sleep, nutrition, exercise, and coping strategies can also mitigate stress effects. Seek to establish healthy habits in your family. Don’t overschedule your kids. Learn mindfulness. Practice yoga. Go outside. Take a deep breath.

As Mahatma Gandhi said, “We must become the change we want to see in the world.” Rather than chasing after our goals at the expense of well-being, let’s care for ourselves and each other. Let the healing begin now.

 

I am an integrative pediatrician, author and mom of 8. I am the owner of Imagine Pediatrics Behavioral Health and Wellness and creator of the Overcoming Childhood Anxiety online courses and the Compassion Parenting program. I love singing, hiking and eating ice cream! Learn more at drmarywilde.com.

You’re having a baby! Now it’s time to tackle that to-do list, which includes everything from picking out a crib to choosing a name. What might not be top of your list right now is taking a hospital tour. But, did you know a hospital tour can help you get a better sense of how you might labor, deliver and recover with your new bundle of joy? So before the big day, schedule a tour and be sure to ask these key questions so you’re as prepared as possible.

Who will be with me when I’m in labor?

Everyone deserves the comfort and reassurance of having someone they can trust with them while going through labor. With Kaiser Permanente, you can expect access to a team of highly trained doctors, midwives and nurses. Rest assured that you’ll be in the careful care of a dedicated nurse during your entire labor experience. In fact, Kaiser Permanente birth centers are staffed 24/7 with labor and delivery doctors, anesthesiologists and other key team members who are well qualified to make clinical decisions, such as pivoting to a cesarean section delivery when necessary.

If this is your second, third or beyond(!) baby and you’re hoping to deliver vaginally, you’ll be thrilled to learn that the VBAC (vaginal birth after cesarean) rate is 15% higher than the national average.* That’s reassuring for moms-to-be who want to try for a vaginal birth after a previous C-section.

What resources do you provide for moms before the big day?

As your belly grows, so does the need for consistent and quality prenatal care. And the team at Kaiser Permanente is available to ensure you have as healthy a pregnancy as possible with each prenatal visit, test and ultrasound. From nutrition and fitness to relationships and emotional health, you’ll have your care team, articles, videos and resources to help guide you through each trimester.

Kaiser Permanente also offers birth planning and childbirth classes, so you can go into your delivery empowered with the confidence and knowledge you need. You can know that you’re receiving high-quality prenatal care up to and during delivery day, with highly trained professionals and state-of-the-art facilities leading up to and during delivery day.

What resources do you offer once I give birth?

Once your adorable baby is cozy in your arms, it’s time to get some rest and let your body heal. Postpartum care is just as important as all of those prenatal check-ups! And Kaiser Permanente makes an extra effort to help mom and baby thrive. Kaiser Permanente Sunnyside Medical Center has a Level III Neonatal Intensive Care Unit to treat critically ill newborns. And every Kaiser Permanente medical professional is on your team to support breastfeeding and bonding after the birth experience.

Comprehensive follow-up care includes postpartum classes, lactation consultants and your care provider who already knows your baby. Whatever you may experience physically or emotionally, your Kaiser Permanente care team is there to support and guide you.

To learn more about Kaiser Permanente’s maternity care, visit kp.org/maternity/nw.

—Whitney C. Harris

All plans offered and underwritten by Kaiser Foundation Health Plan of the Northwest. 500 NE Multnomah St., Suite 100, Portland, OR 97232. 2019 Kaiser Foundation Health Plan of the Northwest

*Kaiser Permanente internal data, data covering the period from January 2015 through March 2018; “VBAC Rates by State,” cesareanrates.org/vbac, accessed August 12, 2019.

Winter is a hard time to stay fit for anyone. New Year’s resolutions usually last until February and then motivation runs out. Not only is it cold out and gets dark early, but we are wearing layers of clothing and have no idea what our summer bod looks like. The summer is creeping up on us slowly and we need to be prepared. If this is something that stresses you out every year, then something needs to change.

When it gets cold out and dark out early, it makes it difficult for many people to find the motivation to get out and exercise. Here are a few quick and easy tips to help you start the journey to maintaining your health all year round.

Get Outside & Walk

Walking is an incredibly healthy habit to pick up. Yes, it is winter and yes, it is cold out, but there are tons of other places you can go walking. Don’t forget: not every winter day is cold! Getting outside for fresh air is a great way to stay healthy too. But if the cold weather is not for you, then finding indoor tracks, going to the mall or walking up and down your stairs.

Schedule In Time for Working Out 

Making time for fitness is really hard when sunshine is limited all day long. In the winter, start scheduling in times and days that you can go to a fitness class or work out at the gym to help you to actually make it there. When you are relying on yourself to just decide to go, other things usually get in the way. Plan a time and stick to it.

Create a Realistic Health Plan

Create a health plan for yourself or your family that is realistic. Many times we start diets and try to get healthy only to realize how much money and effort it takes. Find one that works best for you and your family to get everyone on board with staying healthy. Creating meal plans for each week and planning out dinner time meals to avoid any unhealthy eating habits can help you stay on track.

Grab a Partner & Get Working

Working out with a partner is always more fun than by yourself. If you have a family member, significant other, child or friend that is willing to dedicate time like you are to maintaining your health this winter, they are the best partner for you! Make sure this partner won’t bail on you either—as that will likely cause you to stop as well.

Commit to Getting Off the Couch

In the winter, this is a hard thing to beat. Wintertime feels like the best time to binge-watch every season of your favorite shows. However, when you are sitting a good majority of the time, it takes away from the work that you have done throughout the rest of the week. Try cutting your sitting time. For example, instead of sitting at work, try standing and walking around. Or if you are binge-watching a show, turn it off and get everyone up and moving.

Even though the puffy coats and winter clothes are still in apart of daily life, bathing suit season is right around the corner. Take these steps and you will feel more comfortable when it gets closer to the summer. Maintaining your fitness all year round is great for your body.

Jennifer is the owner of a motherhood blogging community for busy moms  andmilitary spouses, Teach.Workout.Love. Along with blogging and freelance writing, she's a mom, army wife and full-time teacher. Jennifer lives in Washington and was born and raised in New York City. She loves traveling, yoga, the beach, reading and coffee. 

Are you a first time mom looking for a group of likeminded new moms? Or, maybe you’re a seasoned dad seeking a tribe that loves to trek the area’s outdoor trails. No matter what stage of parenthood you’re in, the following metro Portland clubs, support groups, and casual meet-ups offer moms and dads a place to come together and share in the joys of parenthood. Check out our list to find your village.

photo: Hike It Baby

Hike It Baby
Outdoor lovers all over Portland are strapping their babies and toddlers into carriers and hitting the trails. Started by a Portland mom who wanted to get out into nature with her baby but didn’t want to do it alone, her small community grew by word of mouth and has become widely known as one of the most active hiking groups in the area! Hikes are planned at easy enough distances and difficulty levels that anyone can participate, so beginners and experienced hikers alike are welcome (and that includes moms, dads, grandparents, friends, and dogs). Each hike is categorized according to the goal, so you’ll know whether older sibs will be leading the way, strollers are appropriate, or all babes will need to be in carriers. The hikes are free but a waiver must be signed online before you show up, so browse the website to see how it works before heading out.

Online: hikeitbaby.com

photo: USDA via Flickr cc

Providence Portland Medical Center New Mom’s Group
Find comfort in meeting with other new moms in this supportive, ongoing group that helps women adapt to the role of motherhood. Led by an experienced facilitator, new moms have been known to find lasting friendships through regular attendance at this group. Babies up to 6 months are welcome, and there is a one- time fee of $60 or $45, depending on whether or not you’re a Providence Health Plan member (see website for details). The meetings are located at Providence Portland in the Body Works Fitness Center at the east end of Halsey St. parking garage. Check the schedule and join at any time! (Looking for something similar on the Westside? Providence St. Vincent has the same group. Details can be found here.)

Online: oregon.providence.org/news-and-events

photo: barsen via Flickr cc

MOMS Clubs® of Portland
This nationwide non-profit organization (its acronym stands for Moms Offering Moms Support) has found its home in several Portland-area neighborhoods. Originally designed to support stay-at-home moms, the clubs are inclusive of those who work outside the home, work part-time, or run their own home businesses. They fill their monthly calendars with playgroups hosted at home, outings to local play areas, library story times, coffee talks, monthly meet-and-greets for new members, stroller walks, and trips to the zoo. Meal deliveries are organized for members welcoming new arrivals, and monthly Moms’ Night Out evenings are planned for some much-needed adult time. Some of the local groups include Beaverton, West Hills, Hillsboro, Tigard-Tualatin, West Linn, and Milwaukie, but check the website for the complete list of Oregon clubs to find the one nearest to you.

Online: momsclub.org

Jewish Federation of Greater Portland
Any family choosing to raise their children Jewish (of any configuration, including affiliated, non-affiliated, interfaith, or non-traditional) will find a wealth of resources through the Jewish Federation. A great option for families with children ages 6 months to 6 years is the PJ Library, which sends your child a free Jewish children’s book in the mail every month. The goal is to keep the Jewish values present in the household through conversations that are prompted by reading the books together. In addition to the fun monthly mail, families are encouraged to join a number of available communities via Facebook groups and through scheduled events.

Online: jewishportland.org

photo: Hilary Riedemann 

Alma Education and Movement Space
As a branch of Alma Midwifery, this space is used for groups of all kinds to support parents through the transition that a new baby brings to the family. A New Parent Group is held every Thursday from 10 a.m.- noon (although the timing is flexible to meet the needs of parents just beginning to make it out of the house with a baby). Rather than a facilitated group, this space is open for parents to bring their babies and chat over a cup of tea. Alma also hosts a breastfeeding support group and Cesarean birth support group in the same space. These groups are held at 433 SE 13th Ave. and most are either free or ask for a $5 donation (check the calendar for details).

Online: almamidwifery.com/education

Sacred Mothering Circle
Mamas in search of their tribe will be right at home with this group. It’s run by a professional duo who co-facilitate a series of 8 gatherings every other Saturday. There is a $40 fee for the 8-week session, and the next one begins May 16th. During these sessions, new mothers will have the opportunity to process the joys and hardships of motherhood in an authentic and connected way.

Online: facebook.com/sacredmotheringcircle

photo: Lisa H. via Yelp

PDX Dads Group
A nationwide organization called City Dads Group is redefining what it means to be a father in the 21st century. The Portland chapter, organized through meetup.com and also connected through Facebook, Twitter, and Instagram, is filled with 100 dads who are actively involved in creating fun family experiences and enjoy spending time with other dads and their kids. Meetups take place at parks and playgrounds, museums and homes, and include parenting classes, dads’ nights out, and kid-friendly happy hours. Dads of all walks of life are welcome, including those who work outside the home, inside the home, stay-at-home dads, and everything in between.

Online: meetup.com

Are you a member of a great group for new parents? Please tell us about it in the Comments below!

—Marianne Walters

Carry a doctor with you wherever you go. LiveHealth Online, available via your phone or tablet, provides immediate access to doctors 24 hours a day, 365 days a year. Click in for live-video conversations, get a diagnosis, and receive treatment for common urgent-care health conditions. It may be even part of your health plan, with visits covered under most Anthem Blue Cross PPO and POS plans, or just $49 depending on your benefits. Download the app by clicking here, or go to LiveHealthOnline.com/moms to register and be entered to win an iPad mini.*

 

*LiveHealth Online is the trade name of Health Management Corporation. Contest rules can be found here.