The Maternal and Infant Health Crisis in the U.S.: Why Women of Color Face the Greatest Risks

A National Health Crisis

The United States is one of the wealthiest countries in the world, yet it has some of the worst maternal and infant health outcomes among developed nations. Both maternal mortality (the number of women who die from pregnancy-related causes) and infant mortality (the number of babies who die before their first birthday) remain unacceptably high.

Even more alarming is that women of color—especially Black and Indigenous women—face the highest risks. Understanding where and why these disparities occur is critical to addressing this national crisis.

Maternal Mortality in the U.S.

According to the CDC:

• In 2023, the U.S. maternal mortality rate was 18.6 deaths per 100,000 live births.

• Black women experienced 50.3 deaths per 100,000—nearly 3× higher than white women.

• American Indian/Alaska Native women faced nearly 4× the risk compared to white women.

These are not just statistics—they represent preventable tragedies affecting families and communities across the nation.

Infant Mortality in the U.S.

• The national infant mortality rate is 5.6 deaths per 1,000 live births.

• Black infants die at more than double the rate of white infants.

• States like Mississippi, Alabama, and Louisiana consistently report the highest infant death rates.

The Worst States for Maternal and Infant Health

The states with the highest maternal and infant mortality rates are concentrated in the South and parts of the Midwest.

States with the Highest Maternal Mortality:

• Mississippi

• Louisiana

• Tennessee

• Alabama

• Georgia

States with the Highest Infant Mortality:

• Mississippi

• Arkansas

• Alabama

• South Carolina

• West Virginia

Meanwhile, states like California, Massachusetts, and New Jersey have some of the lowest mortality rates, thanks to stronger healthcare systems and maternal health programs.

(Insert your 4-map visual here for maximum impact.)

Why Women of Color Are at Greater Risk

The disparities in maternal and newborn health outcomes are not coincidental. They are tied to systemic issues in the U.S. healthcare system, including:

• Maternity care deserts: Many rural and urban areas lack adequate maternity care, disproportionately affecting Black and Indigenous communities.

• Bias in healthcare: Women of color are less likely to be listened to or believed when reporting symptoms.

• Policy barriers: States that restrict reproductive healthcare and fail to expand Medicaid have worse outcomes.

• Socioeconomic factors: Poverty, housing insecurity, and transportation challenges increase risks.

What’s Working: Solutions That Save Lives

Some states are proving that improvement is possible.

• California reduced maternal deaths significantly through the California Maternal Quality Care Collaborative, which implemented standardized care for common complications.

• Community-based doulas and midwives improve birth outcomes for women of color by providing culturally competent care.

• Medicaid expansion and extending postpartum coverage to 12 months are proven policies that improve access to care.

Conclusion: A Call to Action

The U.S. maternal and infant health crisis is not just about numbers—it’s about lives. Women of color continue to face the greatest risks due to systemic inequities, yet many of these deaths are preventable.

A safe pregnancy and birth should not depend on a mother’s race or the state where she lives. To change this, the nation must invest in equitable healthcare, expand access to maternal services, and hold healthcare systems accountable.

✨ Every mother and every baby deserve a healthy start.

Can You Bring Homebirth Practices Into the Hospital? What You Need to Know

Many families dream of a “best of both worlds” birth—the freedom and autonomy of a homebirth with the safety and resources of a hospital. Parents often ask: “Can I delay the cord clamping, skip certain shots, or choose upright birthing positions if I give birth in a hospital?”

The short answer: sometimes yes, sometimes no. It depends on the hospital’s policies, your provider’s flexibility, and your unique circumstances. Understanding the differences ahead of time is key to having the birth experience you want.

Why This Conversation Matters

Homebirth and hospital birth are very different environments. At home, families have more control over positions, pacing, and interventions. In hospitals, staff must balance your wishes with safety protocols, legal liability, and workflow considerations.

Knowing what your hospital will and won’t allow before your due date can prevent frustration and help you make informed decisions about where to give birth.

Homebirth Practices Parents Often Want in Hospitals

1. Delayed Cord Clamping

Delayed cord clamping—waiting before clamping the umbilical cord—has proven benefits for the baby, like improved iron stores. Many hospitals now allow a short delay (30–60 seconds) even during a C-section. However, extended delays of several minutes may not always be feasible in a surgical setting.

2. Immediate Skin-to-Skin

Skin-to-skin contact right after birth supports bonding and breastfeeding. Hospitals are increasingly supportive, even in the operating room. That said, some facilities may take the baby to a warmer for assessment before allowing skin-to-skin.

3. Freedom of Movement and Positioning

Homebirth encourages positions like squatting, hands-and-knees, or side-lying. In hospitals, mobility may be limited by IVs, epidurals, or monitoring equipment. Some providers will allow alternative positions, but it’s important to confirm in advance.

4. Routine Newborn Procedures

Many parents want to delay or decline interventions like Vitamin K, Hepatitis B shots, or eye ointment. Hospitals generally allow this but require documentation and waiver forms.

5. Fetal Monitoring Options

At home, intermittent monitoring is common. Hospitals often mandate continuous monitoring, particularly for inductions, VBACs, or higher-risk pregnancies. Some facilities allow intermittent auscultation if the pregnancy is low-risk.

6. Pushing and Delivery Preferences

At home, mothers often push in positions of their choice. In hospitals, supine or lithotomy positions are still standard, though some providers support upright or side-lying positions if safety allows.

Why Hospital Policies Vary

Every hospital has different protocols, influenced by:

• Provider liability and malpractice concerns

• Nursing staff training and comfort

• State and local regulations

• Facility culture—progressive vs. traditional

This is why one hospital may fully support delayed cord clamping during a C-section, while another may not.

How to Prepare if You Want Homebirth Practices in the Hospital

1. Tour the hospital and ask specific questions about the practices you want.

2. Talk to your provider early in your pregnancy about your preferences.

3. Create a flexible birth plan that communicates your wishes while acknowledging medical necessity.

4. Consider a midwife-led birth center if you want a middle ground between home and hospital.

The Bottom Line

Many elements of homebirth can be incorporated into hospital births—but not all. Families must weigh what matters most:

• Autonomy and freedom: More control at home

• Safety and immediate access to interventions: More resources in hospitals

Neither choice is “wrong.” Understanding hospital policies in advance can help you make decisions that align with your priorities and ensure a smoother, more satisfying birth experience.

Recommended Resources

• Ina May’s Guide to Childbirth – Ina May Gaskin

• Optimal Care in Childbirth – Henci Goer

• Gentle Birth, Gentle Mothering – Sarah J. Buckley

• EvidenceBasedBirth.com – Research comparing hospital vs. homebirth practices

• ACOG & WHO guidelines on delayed cord clamping, skin-to-skin, and newborn care

The Quiet Crisis of Unnecessary C-Sections in Black and Brown Births

As a birth worker, I’ve sat in hospital rooms and heard things no laboring mother should ever have to hear:

“Let’s just go ahead and cut her—she’s not progressing.”
“She’s too tired. She should just have the surgery.”
“We don’t have all day.”

I’ve watched women—especially Black and Hispanic mothers—get talked into C-sections, not because their babies were truly in danger, but because the system was impatient, dismissive, or had already made up its mind. And I’m tired of it.

C-sections can save lives—but when they’re used out of convenience, fear, or bias, they leave scars that go deeper than just the skin.

In the U.S., over 32% of births are by C-section. For Black women, that number is even higher. Not because we’re less capable of birthing—but because we’re more likely to be ignored, rushed, or pressured.

Why?

• Bias. Black and Brown mothers are often viewed as uncooperative or dramatic. Our pain is ignored. Our voice is silenced.

• Convenience. Surgery is faster than waiting for a natural birth. The hospital is on a schedule.

• Lack of informed consent. Many mothers are told what will happen, not asked what they want.

• No support. When mothers don’t have a doula or advocate, the system makes decisions for them.

I’ve seen women cry on the operating table, whispering, “I didn’t want this.” I carry those stories with me.

So what can we do?

As doulas and birth workers, we’re not just here to hold hands—we’re here to hold space and protect birth rights. We can:

• Teach our clients to ask questions and know their options.

• Help them build strong birth plans that reflect their voice.

• Encourage provider choice—find OBs and midwives who respect natural birth.

• Be present, whether in person or virtually, to support informed, empowered choices.

Our clients deserve to birth in power, not fear. Let's stop letting them be rushed into surgery they didn’t want.

Does Racism Really Affect Birth Weight?

It’s a question I’ve heard before—even from our own community:

“Isn’t low birth weight just about how you take care of yourself?”

The answer is: yes—and no.

Yes, nutrition, hydration, rest, and good prenatal care matter. But there’s something deeper going on—something more harmful, more invisible, and more dangerous. It’s called chronic stress from racism, and it’s one of the reasons Black mothers in the U.S. have the highest rates of low birth weight.

So What Is Low Birth Weight?

A baby is considered low birth weight (LBW) if they weigh less than 5 pounds, 8 ounces at birth. These babies are more likely to face health problems—especially if they’re born early.

Why Are Black Women More Affected?

It’s not genetics. It’s the impact of racism on our bodies.

• Racial stress increases cortisol, a hormone that affects pregnancy and slows fetal growth.

• Healthcare bias means Black women are more likely to have concerns ignored, delaying treatment.

• Environmental injustice leads to poor housing, less access to healthy food, and increased toxins.

• Systemic racism means even highly educated Black women face risks others don’t.

It’s called “weathering”—the physical toll of racism over time. Even when we eat right, show up to every appointment, and follow every rule, our bodies carry the burden of being Black in a system that wasn’t built for us.

What Can Doulas Do?

• Help reduce stress through education, presence, and advocacy

• Connect mothers to culturally safe care

• Encourage rest, hydration, and a nourishing prenatal routine

• Teach women to recognize warning signs and speak up

• Build confidence and remind them: “You are not alone. This is not your fault.”

Together, we can protect our babies—not just with herbs and hydration, but with truth, support, and safe spaces to birth and breathe.

Do You Need a Doula at Your Birth? How Birthworkers Support Families in Many Ways

Preparing for birth is an exciting and sometimes overwhelming journey. You might have heard about doulas and wondered: Do I really need one at my birth? What if I don’t want someone physically present but still want support or resources?

The truth is, doulas and birthworkers are here to support your unique needs — whether that means being in the delivery room with you or providing education, guidance, and resources outside of labor. Your birth experience is personal, and the way you receive support can be just as unique.

What Is a Doula and Why Do Families Choose One?

A doula is a trained professional who offers continuous emotional, physical, and informational support throughout pregnancy, labor, and postpartum. Unlike medical staff who focus on clinical care, doulas concentrate on your comfort and empowerment.

Benefits of Having a Doula Present at Birth

• Continuous emotional encouragement and reassurance

• Physical comfort techniques such as massage, positioning, and breathing guidance

• Help understanding medical options and communicating your wishes

• Advocacy and companionship throughout labor

• Postpartum support for newborn care and emotional well-being

Studies show that having a doula can lead to shorter labors, fewer interventions, and increased satisfaction with the birth experience.

But Do You Have to Have a Doula?

Not at all! Having a doula present is a personal choice. Some families feel confident with their partner, family, or medical staff and prefer a quieter birth space. Others may face hospital visitor restrictions or live far from doulas.

How Birthworkers Can Support You Without Being Present at Birth

Even if you decide not to have a doula physically with you, birthworkers can help in many other valuable ways. We work to meet your family’s needs — whether with hands-on support or educational and emotional resources.

Here are some ways we can support you outside the delivery room:

• Childbirth education classes: Learn what to expect and how to prepare for birth with group or private classes tailored to your goals.

• Personalized birth planning: Create clear, thoughtful birth plans that help communicate your preferences to care providers.

• Prenatal and postpartum guides: Access checklists, tips, and information on preparing your body and mind for birth, as well as caring for yourself and your baby afterward.

• Lactation counseling: Receive expert help with breastfeeding challenges, latch techniques, and encouragement through this important transition.

• Virtual labor support: Get coaching and emotional support through phone or video if you want guidance but no one physically present.

• Postpartum emotional support: We offer check-ins and counseling to help you navigate the emotional changes after birth.

• Parenting and newborn care workshops: Classes on infant sleep, soothing, diapering, and early parenting skills.

• Birth supplies recommendations: Guidance on comfort tools, labor essentials, and postpartum care items.

• Referral network: Connections to trusted midwives, lactation consultants, therapists, and pediatricians.

More Than Labor Support: Additional Services Many Doulas Offer

Many doulas also provide other services to support families throughout pregnancy and beyond:

• Childbirth Education Classes: These classes build your knowledge and confidence, covering labor stages, pain management, medical options, and postpartum care.

• Lactation Counseling: Helping you succeed with breastfeeding by addressing common challenges and providing ongoing support.

• Prenatal and Postpartum Visits: Personalized visits to prepare you physically and emotionally before birth, and practical help adjusting to life with your new baby after birth.

Your Birth, Your Choice — Support on Your Terms

Birthworkers are here to serve your family’s needs in whatever way works best for you. Whether you want continuous physical support at birth, virtual guidance, classes, or resource materials, we’re committed to helping you feel empowered and cared for every step of your journey.

If you want to learn more about how we can support you — whether in person or remotely — please reach out! We offer flexible services tailored to your unique needs.

Stress During Pregnancy & ADHD: What’s the Connection?

Pregnancy is a beautiful, life changing season but let’s be honest it’s not always calm and peaceful. Between life changes, physical symptoms, and everyday responsibilities, stress can sometimes creep in. While a little stress here and there is completely normal, ongoing or high levels of stress during pregnancy have been linked to certain developmental challenges in children, including attention deficit hyperactivity disorder (ADHD).

As a doula and childbirth educator, I believe in giving parents clear, research backed information without unnecessary fear so you can make informed choices and feel empowered during pregnancy.

What Is ADHD?

ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental condition that affects attention, self control, and activity levels. It’s usually diagnosed in childhood but can continue into adulthood. Children with ADHD may be easily distracted, have trouble sitting still, or act impulsively but these symptoms vary from child to child.

How Stress Affects the Developing Baby

When you’re stressed, your body releases a hormone called cortisol. In short bursts, cortisol is helpful because it’s your body’s way of getting you ready to handle challenges. But when stress is ongoing, higher levels of cortisol can cross the placenta and reach your baby.

This matters because your baby’s brain is developing at a rapid pace during pregnancy. Excess stress hormones may influence how certain brain areas like the hippocampus (memory), amygdala (emotions), and prefrontal cortex(attention and self control) develop.

What the Research Says

Studies have found a connection between maternal stress during pregnancy and a higher risk of ADHD symptoms in children. Here are some key findings:

• First trimester stress matters most. A 2025 study found that high stress during the first trimester was linked to a greater likelihood of ADHD symptoms in preschool aged children.

• Long term effects can appear later. Research following children from birth to adolescence showed that prenatal stress doubled the odds of ADHD symptoms at age 16 even when early childhood seemed typical.

• The more intense and ongoing the stress, the greater the potential risk. This does not mean every stressed mom will have a child with ADHD. It simply means stress management is an important piece of the puzzle for healthy development.

It’s About Risk, Not Blame

It’s important to remember:

• Stress is normal. No pregnancy is completely stress free and occasional stress is not harmful.

• Many factors play a role. Genetics, nutrition, environmental exposures, birth experiences, and postnatal environment all influence a child’s development.

• This is not your fault. Learning about these links is about prevention and support, not guilt or blame.

Ways to Reduce Stress During Pregnancy

You can’t remove all stress from life but you can reduce its effects. Here are some supportive practices:

1. Breathing and Relaxation Exercises – Gentle breathing, meditation, or prayer can help lower stress hormones.

2. Movement – Light walking, stretching, or prenatal yoga can improve mood and circulation.

3. Adequate Rest – Prioritize sleep and listen to your body’s signals.

4. Support System – Lean on your partner, friends, family, or a doula for emotional support.

5. Balanced Nutrition – Nourishing meals help regulate both mood and energy.

6. Professional Support – If stress or anxiety feels overwhelming, talking with a mental health provider can be invaluable.

Final Thoughts

Understanding the connection between prenatal stress and ADHD is not about creating fear. It’s about empowering expectant parents with knowledge. By learning how stress affects both you and your baby, you can take steps to create a calmer, more nurturing environment during pregnancy.

Your mental and emotional well being are just as important as your physical health. Supporting yourself during pregnancy is one of the best gifts you can give your baby now and for years to come.

Group B Strep (GBS): What Every Pregnant Mama Should Know

When I first heard I had Group B Strep (GBS) during one of my pregnancies, I remember feeling my stomach drop. It sounded serious and scary. But once I learned more, I realized it’s actually very common and, with the right information, something you can feel calm and prepared for.

This post is here to break GBS down for you in simple, no-stress language — so you can understand what it is, why it matters, and what your options are.

What Is GBS?

GBS stands for Group B Streptococcus, a type of bacteria that naturally lives in many people’s bodies — usually in the intestines, vagina, or rectal area. About 1 in 4 pregnant women carry it at some point.

Here’s what you need to know right away:

• GBS is not an infection you “catch” from someone.

• It’s not a sexually transmitted infection.

• Most of the time, it causes no symptoms and doesn’t make you sick.

The only reason it’s a concern in pregnancy is because it can be passed to your baby during birth, and newborns have very delicate immune systems.

Why Is It Important During Pregnancy?

If a baby gets GBS during labor or delivery, it can sometimes cause serious illnesses like:

• Sepsis (blood infection)

• Pneumonia

• Meningitis

While these complications are rare, they are serious — which is why care providers test for GBS and make a plan for birth.

How and When Do You Get Tested?

Around 36–37 weeks, your provider will do a quick swab of your vagina and rectal area. It’s not glamorous, but it’s painless and takes just a few seconds.

• A positive result means you’re carrying GBS at that time.

• A negative result means you’re not carrying it right now (though it can come and go).

Can You Prevent GBS?

The truth is — you can’t guarantee you won’t have it. GBS naturally comes and goes in the body.

That said, some women choose to support their body’s natural bacteria balance by:

• Eating probiotic-rich foods like yogurt, kefir, and fermented veggies

• Taking a probiotic supplement (especially ones designed for vaginal health)

• Adding garlic into meals or taking it as a natural remedy

• Reducing refined sugar intake (because bacteria love sugar!)

These steps aren’t proven to “cure” GBS, but they can help overall vaginal and gut health.

What Happens If You Test Positive?

In the Hospital:

• Standard care is IV antibiotics during labor (usually penicillin), given every 4 hours until baby is born.

• This greatly reduces the chance of passing GBS to your baby.

At a Home Birth or Birth Center:

• Some midwives offer IV antibiotics at home.

• Others may suggest natural remedies before labor and then carefully monitor the baby after birth.

• Every provider is different, so it’s important to have this conversation ahead of time.

What If GBS Shows Up Earlier in Pregnancy?

If GBS is found in your urine early in pregnancy, you’ll usually be considered GBS positive for your birth, even if your later swab is negative. Hospitals typically recommend antibiotics during labor in this case as well.

Do You Have to Take Antibiotics?

No — you always have a choice. Your provider or midwife should walk you through the risks and benefits so you can make an informed decision that feels right for you.

If you decide not to take antibiotics, your care team may recommend extra monitoring for your baby after birth.

The Bottom Line

GBS can sound scary at first, but it’s actually very common and manageable. The key is:

• Educate yourself early.

• Talk openly with your provider or midwife.

• Make your plan before labor starts.

That way, you can head into your birth feeling confident, calm, and in control.

Remember — your birth, your body, your baby. Your choices matter.

💬 From my own experience, I know that understanding GBS made all the difference in my peace of mind. My hope is that this helps you feel the same — informed, empowered, and ready.

Is It Better to Have a Home Birth or a Hospital Birth?

This is one of the most important and personal decisions a mother will make. And if you're Black or Hispanic—you know the stats, and you feel the pressure.

So let’s talk about it openly and honestly.

There’s no one-size-fits-all answer. But the truth is, many of the mothers I work with are choosing home birth not because it’s trendy—but because they’re trying to avoid trauma.

They’re tired of being ignored. Tired of being rushed. Tired of being cut.

Why Choose Home Birth?

• More control over your space

• Fewer unnecessary interventions

• Personal, mother-led care

• Support from midwives and doulas who honor your instincts

• Less exposure to racial bias and hospital policy pressure

For healthy, low-risk mothers, home birth with a trained midwife is safe, supported by research, and often more peaceful.

But let’s be honest—it’s not for everyone. If you have medical conditions, live far from emergency care, or feel safest in a hospital, that’s okay too.

Why Some Still Choose Hospital Birth

• Access to emergency care

• Helpful for high-risk pregnancies

• Peace of mind for some first-time mothers

But hospital birth comes with challenges—especially for Black and Brown women. There’s a higher chance of unnecessary interventions, and many women feel pressured into choices they didn’t want.

So... Which One Is Better?

“Better” means safer, more respectful, and more empowering—for YOU.

Whether you choose home or hospital, what matters most is that you feel informed, supported, and protected.

As your doula, I’ll walk with you through every option—no pressure, just truth and care. Because birth is not just a medical event. It’s a sacred moment—and you deserve to feel safe, heard, and in control.

Eating Smart: Diet Tips for Digestion, Diabetes, and Gestational Diabetes — With the Power of Cayenne Pepper

When it comes to nutrition, especially during pregnancy or while managing diabetes, the saying “let food be thy medicine” couldn’t be more true. For many of us—whether we’re growing a baby, managing blood sugar levels, or just trying to feel better day to day—our diet plays a powerful role in how our bodies function and heal.

During my own pregnancies, especially when I struggled with blood sugar and digestive issues, I found myself drawn to foods that brought comfort and relief. One of the things I craved most was a fresh, spicy salsa—made with real, whole ingredients and packed with flavor. What I didn’t realize then was that one key ingredient—cayenne pepper—was actually working double duty: satisfying my cravings and supporting my body.

Today, I want to share how cayenne pepper, along with other nutrient-rich foods and smart eating strategies, can support digestion, circulation, and blood sugar—especially for pregnant women and anyone managing diabetes.

Why Cayenne Pepper Deserves a Place in Your Kitchen

Cayenne pepper isn’t just a kitchen staple—it’s a potent natural remedy that’s been used for centuries in herbal medicine. The secret to its power is capsaicin, the compound responsible for its heat. But capsaicin does more than make your mouth tingle—it affects key systems in your body in meaningful ways.

1. It Boosts Circulation

During pregnancy, especially in the later stages, many women deal with swelling, numbness, or varicose veins caused by reduced circulation. Cayenne pepper stimulates blood flow by relaxing blood vessels and helping blood move more freely.

A 2009 study published in Cell Metabolism found that capsaicin increases nitric oxide production, which improves blood vessel function and reduces blood pressure. Better circulation means better oxygen delivery throughout the body—including to the uterus and placenta.
Reference: Yoshioka et al., 2009

2. It Supports Digestive Health

Far from irritating the stomach—as many believe—capsaicin has been shown to stimulate the secretion of digestive enzymes and gastric juices, which helps your body break down food and absorb nutrients more efficiently.

A 2015 review in Critical Reviews in Food Science and Nutrition highlighted capsaicin’s role in promoting better digestion and gut motility. This can be especially helpful if you’re dealing with constipation, bloating, or indigestion during pregnancy.
Reference: Sancho et al., 2015

3. It May Help Regulate Blood Sugar

For those with Type 2 or gestational diabetes, cayenne pepper could offer another layer of support. A 2006 clinical study found that adding chili pepper to meals reduced the amount of insulin needed after eating, helping regulate post-meal blood sugar levels more efficiently. This means cayenne could play a role in improving insulin sensitivity.
Reference: Ahuja et al., 2006, American Journal of Clinical Nutrition

Note: While cayenne is generally safe during pregnancy in food amounts, avoid concentrated supplements unless advised by your provider.

Smart Eating Strategies for Digestion & Diabetes (Pregnant or Not)

Let’s talk about what goes on your plate. You don’t need to count every calorie or eliminate everything you love. With just a few mindful shifts, you can create meals that support blood sugar balance and digestive comfort.

1. Eat Small, Balanced Meals Frequently

Eating every 2–3 hours can keep your blood sugar steady and reduce symptoms like nausea, fatigue, and bloating. This is especially helpful in pregnancy when digestion slows down.

The American Diabetes Association recommends evenly spaced meals and snacks with balanced macronutrients to avoid spikes and crashes.
Reference: ADA Standards of Care, 2023

2. Choose Whole, Fiber-Rich Foods

Fiber is one of your best tools for both digestion and diabetes. It helps food move through your system and slows down the absorption of sugar.

Foods to prioritize:

• Whole grains (quinoa, oats, brown rice)

• Leafy greens and non-starchy vegetables

• Berries (low sugar, high fiber)

• Beans, lentils, and seeds

Clinical evidence has shown that high-fiber diets improve blood sugar control and reduce the risk of developing Type 2 diabetes.
Reference: Slavin, 2005

3. Pair Carbohydrates with Protein and Healthy Fats

Eating carbs on their own can lead to a rapid rise in blood sugar. But pairing them with protein or fat slows digestion and keeps glucose levels more stable.

Examples:

• Apple slices with almond butter

• Whole-grain toast with avocado and boiled egg

• Roasted sweet potatoes with black beans and olive oil

A study in Diabetes Care found that this pairing significantly reduces glycemic response.
Reference: Johnston et al., 2002

4. Drink Plenty of Water

Water is essential for digestion and helps prevent constipation. It also plays a key role in regulating blood sugar.

A 2011 study linked low water intake to increased risk of developing high blood sugar.
Reference: Roussel et al., 2011

5. Stick to Low-Glycemic Index (GI) Foods

The glycemic index measures how quickly a food raises your blood sugar. Low-GI foods release glucose slowly and steadily—ideal for diabetes management.

Low-GI examples:

• Quinoa

• Lentils

• Chia seeds

• Non-starchy veggies

• Sweet potatoes

Multiple studies have shown that low-GI diets can help regulate insulin and reduce diabetes complications.
Reference: Brand-Miller et al., 2003

Other Helpful Spices That Support Circulation & Digestion

If cayenne isn’t your thing, try these gentle yet effective alternatives:

• Chili flakes – Similar benefits as cayenne, with a smokier flavor.

• Paprika – Rich in antioxidants; shown to reduce oxidative stress.
  Reference: Kim et al., 2011

• Black pepper – Contains piperine, which enhances absorption of nutrients like turmeric.
  Reference: Shoba et al., 1998

• Ginger – Eases nausea and supports digestive motility.
  Reference: Marx et al., 2013

• Turmeric – Anti-inflammatory and liver-supportive, beneficial for digestion and blood sugar regulation.
  Reference: Hewlings & Kalman, 2017

Gestational Diabetes: Extra Considerations During Pregnancy

Gestational diabetes (GDM) can be challenging, but it’s manageable with the right tools. GDM develops when pregnancy hormones affect insulin function, leading to high blood sugar levels that can affect both mother and baby.

What helps:

• Track your blood sugar consistently

• Reduce processed carbs and refined sugars

• Include gentle physical activity, like walking, after meals

• Work closely with a doula, midwife, or nutritionist who understands prenatal diabetes support

According to a 2009 JAMA study, nutrition and lifestyle changes during pregnancy significantly lower the risk of complications associated with GDM.
Reference: JAMA, 2009

Final Thoughts

Eating healthy—whether you're pregnant, managing diabetes, or just trying to improve digestion—doesn’t have to mean bland food or strict rules. With ingredients like cayenne pepper, whole foods, and intentional meal pairings, you can enjoy your food and use it to support your health.

This approach isn’t about perfection—it’s about balance. Every body is different. Every pregnancy is different. Listen to yours. Tune in. Adjust as needed. And don’t be afraid to enjoy the flavor along the way.

How Maternal Stress Affects the Developing Baby

Pregnancy is a beautiful, sacred journey—but let’s be honest, it’s not always easy.

From physical discomfort to emotional ups and downs, many pregnant mothers experience stress. While some stress is completely normal, ongoing or intense stress can have a deeper impact—one that reaches beyond just the mother.

Research has shown that maternal stress can influence the growth and development of the baby in the womb. As a doula and educator, I believe in supporting the whole mother—body, mind, and heart. That’s why it’s so important to understand how stress affects pregnancy and how we can reduce its effects with love, care, and support.Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

What Is Maternal Stress?

Maternal stress refers to the emotional and physical strain a woman experiences during pregnancy. This can be caused by many things, including:

• Financial pressure

• Relationship or family conflict

• Fear of childbirth

• Health concerns

• Work or environmental stress

• Trauma, anxiety, or depression

During stressful times, your body produces stress hormones like cortisol. When stress becomes chronic, those hormones can stay elevated—and some of them can reach your baby through the placenta.

How Can Stress Affect the Baby?

While every pregnancy is different, chronic stress has been linked to:

Brain Development Changes

Excess cortisol may affect areas of the baby’s brain that regulate emotions, memory, and learning.

Increased Risk of Preterm Birth & Low Birth Weight

Prolonged stress can reduce blood flow and oxygen to the baby, which may slow growth or contribute to early labor.

Greater Risk of Emotional and Behavioral Issues

Some studies suggest that children exposed to high maternal stress during pregnancy may be more likely to experience anxiety, ADHD symptoms, or difficulties with emotional regulation.

Epigenetic Changes

Stress can even affect how your baby’s genes are expressed—possibly influencing how they respond to stress later in life.

The Good News: Stress Can Be Managed

You don’t need to be perfect. You just need to be supported.

There are so many simple, effective ways to reduce stress during pregnancy:

• Build a Support Team

  Having a doula, midwife, or supportive birth partner can make all the difference. You deserve people who hold space for your fears, your questions, and your heart.

• Practice Mind-Body Tools

  Gentle movement (like walking or prenatal yoga), deep breathing, journaling, and meditation all help calm the nervous system.

• Talk It Out

  Sharing your thoughts with someone you trust—whether a friend, therapist, or childbirth educator—can relieve emotional pressure.

• Care for Your Body

  Staying nourished, hydrated, and well-rested helps regulate both physical and emotional stress.

You Deserve Peace—So Does Your Baby

Remember: taking care of yourself is taking care of your baby.

Your womb is your baby’s first home. Let’s make it a peaceful one. Whether you’re preparing for your first birth or your fifth, you don’t have to walk this journey alone.

At Shiphrah Birth & Beyond, I’m here to walk beside you—offering emotional support, education, and hands-on comfort through every step of your pregnancy and birth journey.