exercise

Immune Support For Pregnancy
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Immune Support For Pregnancy

Supporting your Immune System during Pregnancy

As we head into flu season and continue to navigate the Covid-19 pandemic, I wanted to share some suggestions for pregnant moms wanting to boost their immune systems. There are so many ways we can proactively support our bodies in order to provide better resistance to germs and illness, and possibly prevent severe sickness. Many women find their immune systems face greater stress during pregnancy, so it’s extra important to try to support your body as it grows a baby while exposed to germs!

Before mentioning specific supplements, it’s important to remember that there are some key factors that also play into your overall health. These factors include:

  • Sufficient, regular sleep: you need ENOUGH sleep to support your body’s needs, and these needs are often increased during pregnancy. Make a habit of going to bed early enough to get the hours of sleep you need! If you’re having trouble sleeping, let your midwife know (I have some suggestions for pregnancy-induced insomnia, so don’t hesitate to reach out!).
  • Reduce Stress Levels: stress wears your body down, and makes it harder for your immune system work properly.
  • Eat a healthful, whole-foods diet with lots of variety. If you need information on what a good pregnancy diet looks like, I highly recommend Lily Nichols’ book Real Food For Pregnancy (check out her blog for helpful info, as well: Lily Nichols, RDN)
  • Stay hydrated: this helps to keep your body flushed and supported.
  • Add fermented foods to your diet, such as raw sauerkraut, kefir, etc.
  • Get 15-20 min of direct sunshine daily whenever possible!
  • Exercise regularly, especially in the fresh air: a 30 min walk outdoors daily is excellent for ALL pregnant moms!

Consider the following supplements daily (check with your prenatal vitamin to determine your needed dosage to reach the recommended levels below):

  • High Quality Probiotic: it’s no secret that our culture’s frequent antibiotic usage and lack of cultured and fermented foods are contributing to inadequate and/or imbalanced intestinal flora and correlating issues. A good probiotic with multiple different strains can help your body to work the way it should! One that specifically targets Candida overgrowth can be especially helpful in supporting the immune system. Klair Labs and Jarrow are two brands I recommend, but there are many options out there!
  • Vitamin C (preferably with bioflavonoids) 2000mg daily: this can be split up throughout the day.
  • Vitamin D3  4,000IU daily: for best absorption take with a meal containing fat.
  • Zinc lozenges  5-10mg daily: preferably in the form of acetate.
  • Elderberry  1-2TBL daily

When needing extra support (feeling run down, extra or direct exposure to illness, etc.) you may want to add the following to your regimen for 7-10 days:

  • Gargle with Salt Water 2-3x/day for 15-30 seconds.
  • Echinacea: 300-500mg dried herb (capsule or tablet) 3x/day or 2.5-5mL of tincture up to 3x/day
  • Astralagus, Garlic, Ginger & Green Tea
  • Bone Broth (find instructions for making high-quality bone broth at Broth is Beautiful: Weston A. Price Foundation)

The following are some combination immune boosting blends that are wonderful to have on hand for extra immune support (they contain combinations of the above suggestions):

A few years ago I posted some additional tips and suggestions on preparing for cold season, and you can find that post here: Preparing for Cold Season: Pregnancy-safe Suggestions

For those wanting to learn more and get further tips, check out the following links:

Lily Nichols on Vitamin D

Mama Natural: Boosting Your Immune System

Aviva Romm: Natural Prevention for Covid 19 in Pregnancy

American Pregnancy: Boost Immunity During Pregnancy

Caring For Varicose Veins and Hemorrhoids During Pregnancy & Beyond
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Caring For Varicose Veins and Hemorrhoids During Pregnancy & Beyond

            One very uncomfortable (although very common!) challenge during pregnancy is varicose veins. “Varicose” actually means “distended”, this term describes exactly what is occurring. Due to a variety of factors (such as the increased blood volume, hormonal changes, weight of baby restricting blood flow, etc.) a mom’s veins will distend, which can cause considerable discomfort if not actual pain. Did you know that hemorrhoids are another form of varicose veins, just that these are located in the rectum?

If you notice the presence of hemorrhoids and/or extended veins (typically on your calves, but they can pop out in other places as well), it’s very important to start doing something about it right away, in order to have the best chance of keeping them from becoming a greater problem as the pregnancy continues.

Here are some practical ways to care for your varicose veins, and help to keep those veins strong and discourage further distention:

  • Exercise regularly (daily walks are great!) to keep your blood flow circulating.
  • Make sure your bowels are moving well, in order to prevent straining from constipation (this makes hemorrhoids worse). Take some extra fiber and magnesium if needed, and make sure your daily diet includes high-fiber foods such as flax meal, oatmeal, etc.
  • Take time to elevate your legs higher than your heart 2-3x a day for 20 min.
  • Whenever you need to sit, keep your feet elevated slightly and avoid crossing your ankles or knees.
  • Try not to stand or sit for long periods of time: keep your position changing!
  • Sleep on your side to encourage good blood flow.
  • Consider extra support: good quality support hose for varicose veins or a “V2 Prenatal Cradle” support for vulvar varicosities. Support should be put on first thing in the morning before gravity causes pressure on the veins.
  • Hot, moist compresses for pain relief.
  • Take care not to massage the veins, as this can dislodge clots.

Supplements are another way to build up the vein wall strength and encourage good blood flow:

And finally, if you’re looking for some topical ways to get some relief from the burning, itching and heavy sensations that varicose veins bring with them, you may find some of these options helpful:

I hope these ideas and suggestions can be a help to you, and provide you with some relief from this pregnancy discomfort! If you have a recommendation of something that really worked for you, I’d love to hear about it!

Proactive Preparation Tips: Helping You Achieve a Successful Vaginal Birth
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Proactive Preparation Tips: Helping You Achieve a Successful Vaginal Birth

Proactive Preparation

Proactive Preparation Tips: Helping You Achieve a Successful Vaginal Birth

If you’ve read much about preparing for birth, you probably have realized that there tends to be two different “extremes” when it comes to how much or how little you do to prepare your body for the marathon of birth. On the one hand, there are those who feel strongly that you need to “trust your body” to do what it was made to do, and that the addition of herbs and other proactive methods give moms a sense that their body is broken and unable to work on it’s own. The other hand tends to view the whole process of labor and birth as an “accident waiting to happen”, and rushes to medicalize every situation (for example, routinely inducing labor at 41 weeks just because it’s a week past your due date).

My personal opinion (and take this as my opinion-as with anything, you must do your own research and make your own decisions about these suggestions!), is that there should be a balance between these two extremes. I feel strongly that a women’s body was designed to grow, nourish, carry and deliver a baby, and that you can have confidence that this a totally normal and natural process (and not a medical emergency!). But just like any other capabilities your body may have, these abilities can be supported, enhanced and enabled to do their job more efficiently, smoothly and successfully. With that mindset, I’m going to share with you some suggestions on how to support and prepare your body in order to provide you with a greater possibility of achieving a low-risk, normal, natural vaginal birth.

Some of the biggest factors that arise that prevent moms from their desired birth outcome include: pain in pregnancy that prevent them from moving well at the end of pregnancy, going so far past your due date that your care provider feels like an induction is necessary, a long early phase of labor that prevents mom from getting adequate rest and results in exhaustion (which often ends in transport from home and/or an epidural to provide needed relaxation), and a long pushing period that sometimes ends in surgical or assisted delivery. While there are varying factors in all of these situations that can all be prevented, there are MANY things you can do to reduce your risk of these situations occurring, if you just know what to be aware of and how to help your body to prepare!

  • Movement, Alignment and Positioning:

One key factor that makes a difference in your pregnancy comfort level, baby’s ability to descend efficiently, and your overall length of pregnancy/labor is the position of your baby in relation to your pelvis. I highly recommend you find a good chiropractor in your area (for those who are local you can find some recommendations when you click on the “Local Resources” tab) who is certified in Webster technique and works with pregnant moms, and get regular adjustments specifically throughout the last 6 weeks of pregnancy. If your pelvis and muscles are out of alignment, they can keep baby from being able to descend into a position that is optimal for triggering the start of labor, and the ability of the baby to navigate the birth canal, which can then cause labor to stall and/or make it more challenging for you during the pushing phase.

For the best explanation of position and how this can affect labor (and what you can do about it!), I highly recommend that you take the time to watch the Parent Class taught by Gail Tully at Spinning Babies. Once you’ve watched it, check out the Spinning Babies website for more tips and suggestions on optimizing your baby’s position. And finally, if you are getting near your due date (or are past your due date and are waiting for baby!), taking time to complete a few rounds of the Miles Circuit exercises has been shown to improve baby’s position and encourage labor to happen.

  • Exercise:

As they say, you don’t decide to run a marathon and then complete it tomorrow! I think it’s wise to go into labor with a similar mindset as one would in preparing for a long-distance athletic event. Regular exercises that help to strengthen your legs, open your pelvis (think deep squats and lunges) and build your stamina can play a role in encouraging baby to come in good time, helping to improve your ability to handle the rigors of labor and provide you with a much better recovery. Even if you’re only able to include ten minutes of purposeful exercise a day, it will give you great benefits. Here’s one to get you started: 10 Minute Pregnancy Workout. Long, brisk walks and swimming are also great exercises to consider including in yoaur routine.

  • Herbal Supplements:
    • Red Raspberry Leaf Tea has amazing health benefits, besides helping to prepare and tone your uterus making contractions more efficient. I have more information on this great tea in my post over here, and you can begin drinking one cup a day during the 2nd trimester, increasing to 3+ cups per day as you near your due date.
    • Birth Preparation Formula: I have personally had great success taking an herbal supplement during the last 5-6 weeks of my pregnancies that is specifically geared towards preparing your uterus and cervix for labor. Yes, I take it in addition to Red Raspberry Leaf tea. If you have a history of preterm birth, you would want to wait to start this until 36 weeks, and on the flip side, if you tend to go way past your due date, you could begin taking it at 34 weeks up until delivery. The moms that I have had take this tend to have shorter labors, earlier deliveries, and minimal postpartum bleeding (myself included!). There are several different brands available, though I tend to think the tincture forms work the best. My all-time favorite is the  Gentle Birth Formula. You will need 4 to 6oz in order to take it daily for 5-6 weeks, and it’s best to not consume the tincture in the late afternoon/evening, as it can cause contractions that may prevent you from sleeping!
    • Evening Primrose Oil or Borage Oil: The high GLA content in either of these oils can help to soften and prepare your cervix for labor, which can assist the body in working more efficiently once labor actually begins. You want a “mega” gel-cap with 1000mg or more per capsule, and this can be taken orally every day for the last trimester, and then also inserted vaginally at bedtime during the last few weeks of pregnancy.
  • Abdominal Support:

Some moms just need some extra support for their abdominal muscles, especially if they have had a few babies, or if their babies tend to be large. The muscles that support the uterus and help it to contract efficiently can become stretched (think of a rubberband that has been completely stretched out, and doesn’t quite return to “normal”), and are unable to “hug” baby enough to get a consistent labor pattern started, or even get baby low enough to obtain a good position to begin with! One way to work with this is to consider regularly providing your uterus with support, in particularly during the last 6-8 weeks of pregnancy. You can purchase a maternity support belt (Belly Bandit has some great, albeit expensive options), but many women find that using a rebozo or long scarf/piece of scarf works great, such as is illustrated in this post here  and another option here. The goal is to pull the uterus slightly up and towards you, mimicking the way your muscles naturally pull, with provides a firm, consistent support (which also relieves pressure from your back!).

  • Eating Dates!

The benefit of consuming dates during the last weeks of pregnancy has only recently been discovered. The suggested protocol is to eat 4-6 dates daily beginning around 36 weeks until you deliver. To find out more, you can check out the details of a recent study at Evidence Based Birth and see what Mama Natural has to say here.

With the exception of eating dates (this is newer option I’ve discovered!), I have personally tried all of the above suggestions for my own five pregnancies and births, and have seen many women successfully use these recommendations throughout my midwifery practice over the past 11+ years. I wish I would have known about many of these earlier in my practice, as I think it would have prevented more transfers and unnecessarily lengthy labors. Another side benefit to following these suggestions is that your body is that much more prepared and ready should an induction actually be medically indicated. While I rarely have reason to need to get labor started, when there is this need and the body is ready for labor, then there are many more options available that have a high likelihood of actually working (in case you’re wondering, one method many midwives use is the Midwife’s Brew, but you should never attempt this without discussing the details, risk vs. benefit, etc. with your care provider!). And if you end up needing a hospitalized induction, the above suggestions will also increase the chances that you end up with a successful induction and normal vaginal birth.

Boosting Energy During Pregnancy
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Boosting Energy During Pregnancy

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If you’re like me, one of the huge challenges of pregnancy (especially early pregnancy!) is the severe lack of energy. Honestly, if you stop and think about it, your body is pouring so much into making a tiny baby that there just isn’t enough energy to do much else! While you might KNOW that your productivity can’t be measured by what you get done visibly, it can be hard when you feel like there isn’t enough of mommy to go around to all the needs at home.

In this post, I want to share a few tips that might help you get through pregnancy while keeping your energy levels up. There are many different factors in the equation, and honestly each one could be the subject of a separate post. For instance, a diet that is low in simple carbs & sugars, and has a good array of healthful fats and proteins can make a big difference for some women. To get more pointers on this, I’d highly recommend reading Lily Nichol’s book Real Food for Pregnancy. Another factor is getting some sunshine and movement (a walk outside can help immensely!). Yet another factor is finding ways to curb morning sickness (this is another topic on my mind for a future post).

While you may find that early on in your pregnancy you may have to forego your prenatal vitamins due to sickness (did you know prenatal vitamins can sometimes make you feel worse those first months?!? My personal philosophy is that if the vitamins keep you from keeping food down, then it’s best to scrap them for awhile!), once you’re able to take pills again, it’s key to find a quality vitamin. Getting adequate levels of minerals, as well as easy-to-absorb forms of folate, B12 and other vitamins can all contribute to boosting your energy levels. Check your labels to make sure that your vitamins contain folate (and NOT the synthetic form called folic acid), and that the B vitamins are methylated in order to promote absorption. This article on Folic acid vs. Folate may help you to better understand the difference, and why it matters.

Whether you can take your prenatal vitamins or not, I’ve found that supplementing with additional B vitamins can be a huge help, especially during the early months when your body is working so hard and fetal development is so rapidly taking place. During one of my pregnancies, I found that B vitamin injections provided me with some relief from morning sickness as well as boosted my energy levels, and when those weren’t available for me for my most recent pregnancy, I spent some time researching other options. I stumbled upon this gem, and found it to be an incredible energy boost: Max Stress B is a fermented, liquid B complex that provides a combination of B vitamins in a form your body can utilize quickly. Another helpful supplement is a B complex lozenge, which you can slip under your tongue before getting out of bed in the morning, and/or take throughout the day. Two brands I have appreciated are Jarrow  and Seeking Health. If you are only looking for B12, I find that these lozenges are great when you need an extra boost and mama doesn’t have time or opportunity for a nap: Jarrow B12. I even keep these on hand and use them when I’m up all night at births!

Low iron (anemia) can also be a reason for low energy, though sometimes this can even be corrected by the above B vitamins, as some types of anemia are actually caused by a B12 and folate deficiency (your midwife or care provider should be able to determine whether this is the cause by looking at your prenatal blood work). If your hemaglobin is actually low, then some suggestions would include supplementing with a plant-based whole-foods iron supplement such as  Garden of Life Iron,  adding daily doses of liquid chlorophyll, and even regularly consuming Blackstrap Molasses , all of which can help to gently increase your iron levels. If you need more iron suggestions and information, check out this article from Mama Natural on anemia during pregnancy.

These are just a few suggestions to get you started, and if you’ve found something that helps you with maintaining good energy levels during pregnancy, I would love to hear about it. And if you try any of these recommendations, let me know how it works for you. I love getting feedback and knowing what works for different people!

Resources and Info on COVID-19: Links, Practice Changes, Recommendations & More
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Resources and Info on COVID-19: Links, Practice Changes, Recommendations & More

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With the COVID-19 crisis in full swing, it can be hard to know where to go for good information. As a midwife wanting to give my clients the best, up-to-date, evidenced based care as possible, I have found it extremely challenging to navigate all the information being thrown around as everyone scrambles to learn what they can about this new virus. Even information from reputable sources can contradict each other, leaving one’s head spinning, and making you unsure of what measures should be taken to protect your clients and your loved ones from any unnecessary exposure, while also caring for the emotional and physical needs of expectant moms! I’m sure you’re probably in a similar boat, so I’m wanting to make available some information sources for you as you try to understand how the current crisis may or may not affect you, your baby, your care, and your birth.

Here are some links that I have found helpful:

Aviva Romm Series on Covid-19 Info

WHO info for Pregnant and Nursing Mothers

National Association of Certified Professional Midwives: Covid-19

WHO Info-graphs

While information is changing on a day-to-day basis, I am currently implementing the following changes to my practice in order to minimize risk for my current clients, and enable safe midwifery care to continue in my community:

  • I am available to answer any questions clients might have via email or phone/text at any time.
  • Pushing prenatal visits further apart to minimize person-to-person contact.
  • Practicing social distancing and limited exposure for myself and my family, and not seeing any clients if myself or one of my family members are sick.
  • I will be performing April prenatal visits in client’s homes to reduce the risk of transmission or exposure. My current client load is light as I am just coming off of maternity leave, so this feels like the best option as I look into ways to make my home office space more practical for office visits due to the stringent recommended disinfectant protocols.
  • I am not taking on new (non-repeat) and/or long distance clients during April. I hope to resume new client consults and prenatals in May, but will base this on information as it becomes available, as well as on how able I am to handle the extra time needed to maintain the possible new protocols, etc. Having to unexpectedly homeschool two children this month, as well as juggling the demands of a nursing infant (and trying to understand what risk there could be to her health) all combine to make my days extra full right now, without adding in the hours of research needed to stay on top of current medical news!
  • If you are just beginning to look into the option of homebirth due to concerns with exposure at the hospital, I would suggest you begin by reading these two links:

I am also asking clients to follow these guidelines:

  • Please reschedule your visit if you or one of your family members are experiencing any of the typical Corona symptoms, including:
    • Fever
    • Coughing
    • Shortness of breath
    • And remember that Covid-19 care is outside of the scope of practice for your midwife to advise you on, so please contact the proper medical authorities if you suspect you may have contracted it!
  • Try to limit your exposure to illness by practicing safe social distancing from ill persons, and practicing good hygiene and hand washing.
  • Due to the unknown severity of respiratory complications for both mom and infant, a home birth will be out of the question if you test positive for COVID-19 over the time you are in labor.
  • Realize that there may be some changes in birth practices as more information and studies become available, so feel free to reach out with any questions, and stay tuned as I continue to research and keep you up to date on current research and practice guidelines/changes. Some of these changes may include restrictions on children attending prenatal appointments, amount of people in attendance at your birth, etc. As time goes by, I hope to have more concrete information to guide our practice protocols for the safety of everyone.

I would also strongly encourage all expectant moms to do what you can to boost your body’s (and your family’s!) natural ability to fight any virus (there are other illnesses out there you don’t want to catch, as well!). I don’t think we need to just sit back and hope we don’t get sick-you can be proactive in assisting your body in being able to resist and fight illness right now. There are some great resources available that help you to consider how healthy eating (low sugar, lots of whole foods) combined with adding some immune-boosting supplements (such as high-quality vitamin C, regular vitamin D, probiotics and others) and regular exercise can help you and your family to stay healthy and strong. Here are some resources to get you started in thinking about the possibilities:

Advice from a Pediatrician

Aviva Romm on Natural Remedies

If you’re interested on hearing additional perspective on the crisis from a well-known, more “naturally minded” pediatrician, then you may appreciate Dr. Sear’s podcast series: Coronavirus Update: Are We Doing it Right? Pt. 1

And finally, some practical ways to help you handle the extra challenges from social distancing right now, tips on reducing anxiety, and helps in understanding more about the virus: COPE Updates on Covid-19

If you have found a source to be especially helpful as you navigate the news surrounding Covid-19, I’d love to hear about it. And if you are in a different area, I’d love to hear how your midwife/care provider is implementing changes to their practices. Blessings to all of you expectant mamas navigating this new territory during this time in your life-I know it’s a challenge, and I am committed to continuing to provide you with personal, safe, gentle midwifery care!

 

New Resources to Help You Achieve a Healthy Pregnancy, Lovely Birth & Successful Postpartum Recovery!
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New Resources to Help You Achieve a Healthy Pregnancy, Lovely Birth & Successful Postpartum Recovery!

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Some of the resources featured in this post

Hoping for a Healthy Pregnancy, Lovely Birth & Successful Postpartum Recovery? Here’s some resources to get started!

**Note, I am NOT affiliated with ANY of these resources, and I do not receive any financial gain or otherwise for promoting these products!**

As you might know, I love trying to stay up-to-date on current research and information about having a healthy pregnancy and postpartum recovery. I really want to be able to give clients good, solid information, and help them to achieve their desires for a low-risk pregnancy, beautiful birth, and end up with a supported, successful period of postpartum recovery. None of these things just happen, though. It takes concerted effort on the part of mom and her support team, and having some quality resources available to you can make all the difference in the world to achieving these goals!

These days, there are so many resources available, that it’s often hard to know where to start. And so many places have conflicting information, which only adds to the confusion about who to believe, and what is actual fact. Between blogs, articles, mommy boards, books and free advice, you might be wondering just where to concentrate your efforts in getting some basic information.

I have been so delighted to be made aware of some great resources that are available, and the purpose of this post is to introduce you to a few of these. This is by no means an exhaustive list, so if you have more resources to suggest, please add them in the comments so we can all learn from each other!

Nutrition:

This is a MUST READ for all pregnant women, and anyone even thinking about having a baby. Optimal nutrition starts now, and builds a foundation for a healthy mom and healthy baby. Real Food for Pregnancy: The Science & Wisdom of Optimal Prenatal Nutrition by Lily Nichols is the BEST book on nutrition that I’ve read in a long time. She will help you to understand how lacking our standard American diet is in real nutrients, and why so many moms end up with gestational diabetes, high blood pressure & pre-ecclampsia. For all the incredible information, it’s written in a very easy-to-understand style. She will help you understand why you need quality vitamins that utilize activated forms of B vitamins and folate, how much protein and good fats you need, what type of salt your body actually needs, how to reduce your carbohydrate intake, what type of exercise you need, and so much more. There is seriously so much more in this book than JUST nutrition, and your body will reap benefits from applying the information it contains! There is another book by the same author entitled Real Food for Gestational Diabetes that is especially geared towards helping moms to balance their blood sugars and manage gestational diabetes through quality diet changes.

Pregnancy Guide:

Have you seen the old “What to Expect” series for expectant moms? Well, you can think of The MamaNatural Week-by-Week Guide to Pregnancy & Childbirth by Genevieve Howland as a new, up-to-date version from a natural, holistic perspective. It’s great, and I think it should be a standard baby shower gift for every expectant mom (though they should probably have it well before the baby shower, honestly!). With input from a CNM and a doula, this guide goes through all the typical questions you face week-by-week, and gives advice on nutrition, tests to consider (and why you’d do them or why you might opt out), what you should be thinking about and preparing for, and how to go about choosing the right caregiver, birth location and options that are right for you. I love the fact that the book gives great info on home, birth center and hospital options, helping moms to achieve a great birth no matter where their location, but helping them to do so as healthily and naturally as possible.

Exercise:

So, while the other two books I mention touch on exercise, there are also some resources available that FOCUS on exercise. As I’m sure you know, exercise is important during pregnancy especially as you prepare for birth (you wouldn’t expect to run a marathon without training for it, right? We should think the same way about training for birth…), but did you also know that exercise is important for your body AFTER pregnancy? Our bodies go through some pretty amazing transitions as they grow a tiny human from smaller than a speck to 7-9lbs, which pushes our stomach up, our bladder down, and challenges our circulation. And then the baby has to come out…and our internal organs all must shift and readjust, and the muscles are stretched and then must get smaller…which means that there is A LOT of changes and stress for the body to recover from!

You’ve probably read or seen articles that talk about healing from diastasis after pregnancy, and/or about incontinence issues, pelvic pain, etc. that can occur postpartum, which can increase in possibility as you have more children, or have babies fairly close together without a lot of time for needed healing. But did you know there are actually things you can do about these issues? And that there are answers out there which can help you recover from pregnancy, and help you go into and through another pregnancy in even better physical condition than before?

One of the resources that can help is to take a prenatal or postpartum class through BirthFit. I love their motto: Giving birth might be the most athletic event of your life. Train for it. Isn’t that true?? In our area, classes are taught by Julie Kulig, a local chiropractor who uses her extensive knowledge to help moms develop a program that works for them. Her prenatal classes focus more on exercise, diet and birth options, and her postpartum classes focus specifically on helping the body to heal and recover from birth. She helps moms to strengthen their core in the correct way to heal any disastasis recti,  guides you in exercises to tone and strengthen the pelvic floor, and teaches you how to move (picking up fat, chunky babies off the floor, anyone??) correctly so as to prevent injury. I personally took her BirthFit Postpartum class, and have been very excited with the benefits I received…and it was really good for me to realize I was capable of doing more than what I realized I could do when it came to good workouts. You can check online to see if there is an instructor near you, and you can also access a lot of the BirthFit information on their website-they offer online classes, as well.

Now, maybe you don’t have access to a BirthFit class, or have lots of little people around, and wonder how you could ever fit something like this into your life. I get it! I’ve been on the lookout for years for a good, tailored-for-moms exercise program that could be done in 20 min. or less each day. Honestly, there are times in my life where I just don’t have more time than that, and if an exercise program is going to take longer, it just won’t get done. So I was really excited to get ahold of the Trim Healthy Mama “Workins” DVD series. What has been fun is to see so much of what I learned at BirthFit being re-affirmed by Serene & Pearl, only this program is one that I can do at home, and working along with the DVD helps to provide me with more motivation than going at it alone.  Each exercise routine can be completed in 19-20 min, using mostly items you have at home, and they are geared specifically towards moms in the childbearing stage. This means they are specifically targeting pelvic floor strength & core stability, and they include modifications to use during pregnancy, or if you’re just getting started postpartum or in exercising regularly in general. I love their down-to-earth style-it makes you feel like you’re working out with your girlfriends. You can find out more and watch an intro video about the program here.

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I hope you can find some of these resources helpful in your own journey to better health, especially in relation to pregnancy & postpartum! I’d love to hear what you would recommend, so please feel free to share!

So, you’re interested in a VBAC….
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So, you’re interested in a VBAC….

DSC_0632cThis is a subject that I get asked about frequently. There are many mamas out there, who, for a variety of reasons, are looking into their options concerning a pregnancy and birth after a previous cesarean section. The first question usually centers around whether or not I will take on a VBAC client…so let’s start with that, and then look into some ways to make achieving a VBAC a reality.

When it comes to considering a VBAC mom as a possible homebirth candidate, it’s helpful to have an idea of why the c-section was performed in the first place. You have the legal right to your medical records, so ask for them! Sometimes they don’t shed light on the subject, but frequently you’ll have a clue as to what actually happened, which may not have been clearly explained to you at the time. Was it due to a surprise breech? Was baby’s head in a bad position (such as posterior or asynclitic)? Did your water break, putting you on the clock, and labor didn’t start in time? Was it a case of “failure to progress”, where labor didn’t proceed, or you got “stuck” and then were tired? Or perhaps baby’s heart tones dropped, making it a fast emergency? Whatever the case, understanding what all took place helps to paint the picture, and give me an idea of what hurdles you might face in this next birth. And it might help you in knowing what to prepare for-for instance, if your c-section was due to a bad position of the baby, then we’ll be much more proactive at integrating exercises to help with optimal positioning. There are very few situations which risk a mom out of the option of a homebirth, but getting a clear picture of what happened before helps us to determine your eligibility. And perhaps you would feel more comfortable pursuing your first VBAC in the hospital setting…either way, these next suggestions can be beneficial and productive in helping you prepare for your birth!

I like to tell VBAC moms the same thing I tell first time mamas…preparing for birth is like preparing for a marathon. You don’t just decide to run a marathon today and achieve it tomorrow. It takes WORK to prepare your body for it! Most mamas planning a VBAC have not yet had a baby vaginally, so in that respect, we focus on preparation in the same way we do for a first birth. Not to make things sound negative, but it’s good to be prepared for the long haul-and prepare your body to be able to cope with it. Eating a healthy diet and consistent exercise both contribute to this. Regular walks, workouts, squats, etc. can all help to build up your stamina for labor and pushing. I’d also suggest seeing a chiropractor, especially during the last trimester, which can help to ensure good alignment of your pelvis and good positioning for baby. I highly recommend checking into Gail Tully’s website: spinningbabies.com, as well as following her suggestions in her DVD entitled “Daily Essentials”.

Besides getting your body ready, you need to prepare mentally and emotionally…and this includes educating yourself about the particular risks and concerns that affect VBAC mothers and babies, as well as talking with others who have gone through similar experiences. This support can be invaluable in helping you to work through your past disappointments and set realistic expectations. Some excellent resources that I encourage all VBAC moms to consider are:

  • VBAC Facts by Jen Kamel (She teaches an amazing class based on research surrounding VBAC safety. You can attend a live seminar, or take a webinar at your convenience.)
  • Read books on the subject:

C-Section by Mark Zawkowski, MD,  Natural Childbirth After Cesarean: A Practical Guide by Karis Crawford

  • Look into the “International Cesarean Awareness Network” (ICAN) and glean from their website…there are chapters throughout the US that meet regularly, where you can talk with other moms and learn from their experiences.
  • Join a facebook support group for VBAC mamas, and ask questions and hear about how other mamas achieve their VBAC.
  • Read evidencebasedbirth.com, and consider taking the class they offer online regarding “Failure to Progress”.

 

This information is hopefully enough to get you started with resources…blessings as you pursue your quest for a beautiful, natural and safe birth!

Suggestions for a Healthy Pregnancy
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Suggestions for a Healthy Pregnancy

Recently I’ve been searching for a short, easy-to-read handout on nutrition and exercise. I was having trouble finding what I wanted…something that hit the high points, but wasn’t so detailed that no one would take the time to read it. Here’s what I came up with, though there is SO much more that could be said. I encourage each of you mama’s to research nutrition, supplements and exercise so that you know WHY you are doing what you’re doing for you and your baby!

2266-19942-1-SPDuring pregnancy, your body faces extra demands and nutritional needs. Making wise choices in caring for your physical needs can help to build a healthy baby, improve your energy levels, experience less complications during birth, and have a more rapid recovery. How is that for motivation?

Diet Recommendations:
There are many varied suggestions out there as far as pregnancy diet goes. While it is important for you to do your research and make the best choices for your particular situation, the following are a few principles to go by when it comes to what you eat:
– Major on high-quality protein. Protein helps to give you sustained energy, builds good skin integrity, and keeps your blood sugars in check. Some ideas include: Greek yogurt, cheese, nuts, nut butter, chia seeds, eggs, meat, and seeds.
– Consume a variety of vegetables, preferably organic whenever possible. This helps to provide you with more fiber, and the multitude of natural vitamins and minerals that vegetables contain.
– Add quality oils to your diet. Recent research has proven that quality fats are good for us, contrary to what we used to be told! Coconut oil, olive oil, and butter (esp. if it’s grass fed!) are examples of good fats to be consuming.
– Reduce your intake of carbs-especially simple carbs. While carbohydrates are good in moderation, they shouldn’t be considered the foundation of your diet. Carbohydrates tend to elevate blood sugar levels, as well as adding extra pounds to you and the baby during the last several months of pregnancy. When eating carbs, do your best to make sure they are made of whole grains whenever possible, which provide you with fiber and a slower sugar release. Using a variety of organic grains (such as oats, spelt, rye, etc.) are better choices than only consuming wheat products.
– Stay away from artificial sugars, and limit your intake of refined sugar. Try using maple syurp, honey, coconut sugar or other more natural-type sugars when you need something sweet!
– Try to limit fruit juices, and eat whole fruit instead.
– Keep healthy snacks on hand, so that it’s easiest to make good choices when you’re hungry!
Supplements:
Ideally, your nutritional needs should be met through a healthy, balanced diet. But most of us can still use a bit more help!  The basis of your supplements should include a high-quality prenatal vitamin, one made from natural food sources instead of being chemically engineered. Seeking Health, New Chapter Organic, and Thorne Research are good brands, but there are more out there. Most moms are also lacking in sufficient calcium and magnesium, and I recommended taking a minimum of 1000 mg. of calcium each day. This can also help you to sleep better at night, and experience less muscle cramping and discomfort. Other supplements are normally suggested and added as needed, and we can discuss your particular needs during our prenatal visits.newborn

Exercise:
In preparing for your labor and birth, it’s good to keep in mind that it is similar to preparing for a marathon. No one decides to run a marathon and then does it the next day-it takes lots of preparation and training for the big event. It’s much the same with giving birth. The more prepared and equipped your body is, the better able you’ll be able to handle the challenge and the easier your recovery will be. I highly recommend the following:
– Take a brisk walk at least 3 times each week, trying to go at least 1 mile in distance.
– Incorporate some type of exercise program (even just 10 min. long!) into your daily routine, and make it happen at least 3 times a week. There are many different 10 min. pregnancy workouts on youtube, and many other options you can take advantage of. A routine that incorporates lots of squats and leg-strengthening moves can be especially helpful in getting your body prepared for birth.
– Visit the “spinningbabies” website for information on daily exercises that encourage good alignment for mom and good positioning for baby. I have an excellent DVD on this subject that I encourage each of my clients to borrow and watch.
– Consider visiting a chiropractor during the last trimester to ensure your body is ready for birth!

Preparing for your birth…
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Preparing for your birth…

Newborn-Baby-FeetThis information is written specifically to give first time mothers  and first time VBAC moms suggestions for how to improve their chances at achieving a natural, easier delivery. But that doesn’t mean this is just for them! All of these suggestions can help ANY mom as she prepares for an optimal birth!  Pregnancy and  childbirth is such a special and exciting time, and it is also something to be prepared for ahead of time. It is good to keep in mind that a woman’s body was designed to give birth, and that, normally speaking, your body does know what to do to get the baby out. On the flip side, though, is the fact that this is the first time your body has ever experienced this process. Because of this, labor can sometimes last longer, and be more physically demanding, as your body takes the time it needs for all of the muscles and bones to work together and stretch to allow your baby to enter this world. If you have invested time and effort into preparing ahead of time, your body will benefit, both in the labor and recovery processes. Just think, you wouldn’t run a marathon without giving adequate training and preparation-and so it is with childbirth. You must condition your mind and body to give you the best results.

Throughout the pregnancy:

–          Read and educate yourself! Take childbirth classes, together with your husband. This will help you both to be informed about the physical and emotional processes, and allow you to discuss ideals, hopes, and dreams before labor begins. I believe that education can also help to reduce the level of pain, as it helps you to understand what is going on in your body, instead of fearing the unknown. The more you can find out ahead of time, the more able you will be to relax, knowing your body is doing what it was intended to do. There are many books, DVD’s, and classes available-talk with me if you need suggestions!

–          Eat a healthy diet. A diet full of good, healthful foods (vegetables, protein, and complex carbohydrates), and low in sugars, fats and simple carbohydrates, can help you in several areas. One, it doesn’t build a huge baby. A smaller baby is easier to push out! Secondly, it allows your body to be able to function at it’s optimal ability, as your energy level is increased. Thirdly, good nutrition can build better skin integrity, which decreases your chances of tears.

–          Exercise regularly. Exercise is an extremely important factor, as labor and birth are very much physical events. Stretching, and building up your endurance level throughout the pregnancy will enable you to persevere if your labor gets long and tiresome. Throughout the last few weeks, walking briskly (until your pelvis hurts!) for at least 45 min. every day, can help to encourage the baby’s arrival to happen sooner rather than later.

–         See a Chiropractor-if your body is not in alignment before labor, this can really slow things down and keep the baby from descending. While having regular adjustments can be helpful, it’s an especially good idea during the last 3-4 weeks, as it can help your body to relax and get the baby into the best possible position before labor begins.

–          Visit http://www.spinningbabies.com and try some of Gail’s suggested techniques for helping baby to achieve the best position. Regularly implementing techniques such as inversions and belly sifting can help to reduce your overall labor time by helping your body to stay aligned and encouraging good position of the baby!

–          Practice relaxation. If you can learn to relax, go limp, and let your body work before labor begins, then the better able you will be to do this during labor. Remember, fighting pain and discomfort works against you during labor-you must open up, let go, and relax in order for your uterus to function the most efficiently. And the more efficiently it works, the easier it will be on you! In practicing, pick times of the day when you can work on letting each area of your body go limp. Find out what helps you to relax: water, music, massage, etc., and then have these available during labor.

During the last 5 weeks:

–          I encourage moms to take the following supplements:

  • Gentle Birth Formula ~ this is a specially formulated blend of herbs in a tincture form that work to help prepare the uterus for the upcoming birth. You begin at 35 weeks by taking 2 dropperfulls a day throughout the first week, and increasing the amount to 2 dropperfulls 3x/day for the remaining weeks. Mothers who take this herb usually have more “warm-up” contractions, which help the cervix to begin dilation and effacement before actual labor. This tincture can be purchased through In His Hands Birth supply at the same time that you order your birth kit.
  • Super Primrose Oil or Borage Oil ~ this supplement is in a soft-gel form, and you begin taking 1-2 capsules orally beginning at 35 weeks. Around 36-37 weeks, you may begin inserting one capsule vaginally at night when ready to go to bed. The high GLA content and natural prostaglandin that these oils contain helps the cervix to soften, making dilation easier. It’s a great way to give your body a head-start towards dilation!

In closing, remember to keep yourself hydrated, rest often, and take care of yourself. And when labor begins, try to get some rest before getting excited.   You need to conserve the energy for later. So think about some activities that provide fun distraction (games, movies, going out for supper, etc.), and try to focus on other things until the contractions become consistent and strong enough that you can’t be distracted through them….