Sofia's Wisdom and Wellness

Dear Sofia,

I have heard that I should avoid certain foods during pregnancy. Can you provide information on foods that are safe during pregnancy?

During pregnancy a woman is at higher risk for a food borne illness because her immune system is not functioning as it normally does. This makes it harder for her to fight off some potentially harmful bacteria found in the foods she eats.

Here are some simple rules to follow throughout your pregnancy to help avoid a food borne illness:

~Wash hands well before and after handling raw meats
~Wash fruits and vegetables before eating
~Cook all meats thoroughly
~Avoid juices that are not pasteurized
~Avoid raw eggs
~Avoid raw sprouts as they may harbor more harmful bacteria
~Avoid raw seafood, meat or sushi
~Avoid soft cheeses such as feta, brie, camembert, or homemade cheeses, unless they are made with pasteurized milk (check labels)
~Hot dogs and deli meat should be heated until steaming hot to kill off a potentially harmful bacteria called listeriosis, which can grow at refrigerator temperatures

Seafood is another common area of concern for pregnant women. Remember that fish and shellfish contain many essential nutrients, proteins and Omega-3 fatty acids, which can offer many nutritional benefits. What we are concerned about during pregnancy is exposure to fish and shellfish that have higher levels of mercury in them.

Here are some simple rules to follow regarding fish and shellfish during pregnancy:

~Avoid Shark, Swordfish, Tilefish and King Mackerel, they contain high levels of mercury
~Limit all other fish and shellfish to no more than 12 ounces per week, or about 2-3 servings per week
~The five most commonly eaten fish that are low in mercury are; shrimp, canned light tuna, salmon, pollock and catfish
~Limit Albacore or "white" tuna to no more than 6 ounces per week
~Avoid sushi or raw seafood
~Check local fish advisories for fish and shellfish caught in Minnesota. Here is the link to the website for the MN Department of Health - Safe Eating Guidelines:

• MN Department of Health-Safe Eating Guidelines

Please talk with your provider if you have any further questions on foods to avoid or limit during pregnancy.

Dear Sofia: What's all the talk about HPV?
Signed, Wondering

Dear Wondering:

What is HPV?

Human Papillomavirus (HPV) is a common virus that is sexually transmitted. There are over 100 different types of HPV. Some of the viruses can cause genital warts. A small percentage of these viruses can cause cervical cancer.

Who is at risk for HPV?

Sexually active people (male or female) are at risk for contracting HPV. You or your sexual partner can have one of the viruses and not even know it.

How can I protect myself from HPV?

There are several ways you can protect yourself from HPV. Abstinence from any type of sexual contact, condom use every time you have sexual intercourse, and getting the HPV vaccination - Gardasil, can decrease your risk of getting HPV. Get routine check ups and pap smears/cervical cancer screening from your Gynecology office.

What is Gardasil?

Gardasil is a vaccine that helps protect against four different types of HPV that can lead to cervical cancer. Gardasil helps prevent these different types of HPV, but it does not treat them. Gardasil works best when given before you have any contact with certain types of HPV.

Who can receive Gardasil?

Any females ages 9-26 years of age. Males are not being vaccinated at this time, but hopefully they will in the upcoming years, as well as women over 26.

Where do I get the injection and how many do I need?

The injection or "shot" is given in the upper arm muscle (deltoid). You get three injections. First does when you begin, the the second dose is given 2 months after the first dose. The third dose is given 4 months after the second dose. You cannot be early getting the injection, but you can be a bit late as long as you have received all three in a 12 month period.

Can I ever get rid of HPV?

Once you have HPV, you will always have it. When your immune system is healthy, usually your body can take care of the virus and "keep the HPV suppressed." It can lie dormant for many years. When HPV is not suppressed, it can present as genital warts, or abnormal cells on your pap smear.

If I have HPV, does it mean that my boyfriend, partner, or husband has been cheating on me?

Not necessarily...when you have HPV, we cannot tell who you contracted it from or when. If you have had more than one sexual partner in your lifetime, you have had exposures to your partner's other sexual partners as well. Each exposure increases your chances of contracting HPV.

How do I keep my immune system strong?

There are many ways to help keep your immune system strong so it can fight viruses of all kinds. Adequate rest, nutrition, and regular exercise helps, as well as not smoking. Keeping your stress level low and taking a daily multivitamin are also ways to help boost your immune system.

Who do I talk to if I have more questions?

You may feel more comfortable talking to your mom, sister, or friends. However, your healthcare provider can give you answers to any questions or fears you may have as well. All you need to do is call their office for an appointment. Dr. Donna Block and the Nurse Practitioners, Jennifer Knapp and Lonna Seger, can answer any questions you may have.

For more questions in regards to HPV and the Gardasil shot, click on the link below:

• Gardasil Information

Sofia

Dear Sofia: We want to be well prepared, so what can my wife and I read to help prepare us for raising our child?

I would suggest that you refer to the following reading materials:

• The Baby Owner Manual by Borgenicht and Borgenicht
• The Toddler Owner Manual by Borgenicht and Borgenicht
• Touchpoints by Brazelton
• What to Expect Your First Year by Brazelton
• Baby Bargains (good information on car seats, strollers, why you can't jog with the baby in the jogger until they are 1, etc.)

All of these have some valuable information to help supplement some of the classes you can attend like Early Child and Family Education (ECFE), available in most community centers.

Good luck as being parents is the most important job in your lives!

Sofia

Dear Sofia: How do I know if I have Herpes?

Good question, you may not know since approximately 25% of sexually active women have the Herpes Simplex Type II Virus. The symptoms may be as mild as having an irritation or itching to as extreme as having an outbreak. the virus can be spread without having an outbreak which makes it so important to know if you have the virus and to be treated. A simple blood test can tell if you have antibodies to Herpes Simplex Type II Virus. It is so important to take care of yourself and to protect others from transmission of the virus. If you are uncertain, see a physician and make sure you understand all the facts about Herpes Simplex because treatment is available to lower the incidence of outbreaks and transmission of the virus.

For treatment information, tips, and patient interviews on Herpes Simplex, visit: www.1on1health.com

Dear Sofia: I had a baby three months ago. Even though I love my baby, I feel overwhelmed, crying all the time, anxious, and I don't want to go anyplace. Isn't this too long for the "Baby Blues"? Signed, Too Blue

Dear Too Blue: You have just described the most exciting time of your life and the most perplexing time of your life all at the same time! Please know that it is not unusual to have these feelings because of the changes you have just gone through with your hormones, lifestyle, and your personal relationships. And, yes, it is too long for the "baby blues".

The American College of Obstetrics and Gynecology (ACOG) indicates that seventy to eighty percent of women have the "baby blues" within two to three days after birth which can last for a week. "Baby blues" can be described as crying for no reson, having trouble eating or sleeping, and feeling anxoius over whether you can care for yourself and a newborn. However, it usually resolves with some additional self care and family support after a week.

Postpartum depression can occur within six to twelve months after giving birth and it is a far more serious condition than the "baby blues". If you have had post partum depression in the past, it is more common to have it with subsequent pregnancies. It can be treated with support groups, improved sleeping schedules, medication, or psychotherapy.

Frequent Symptoms Include:

• Feelings of sadness and hopelessness that does not go away
• Crying and irritabilty for no reason
• Lack of interest in the baby
• Feelings of guilt
• Changes in appetite and sleep
• Fear of harming your baby or yourself
• Lack of interest in family or friends

The Clinic Sofia nursing staff has made a committment to phoning each patient after labor and delivery. Our triage nurses, Debbie, Kim, and Kristi, are interested in finding out how you and your family are adjusting to your newborn and will help you find solutions if you are experiencing postpartum depression. Expect a call from us soon.

Take Care,

Sofia