Life has a really funny, not-so-funny way of putting you in your place, doesn’t it? In the first half of this two-part pregnancy article, I expressed pride about my pregnancies being relatively pain-free. Well, life thought that was just hysterical enough to knock me off my feet. I’ve spent the last couple weeks miserably sick and aching every which way. Just a personal reminder not to make anyone out there think for a second that I don’t go through challenges too (because I do…and if a toddler with a 5-day fever on breathing treatments coupled with a mama violently throwing up isn’t convincing enough, I don’t know what is.)
Nonetheless, I stick by what I said: There are plenty of comfort and health measures women can take to help the pregnancy journey feel a little less bumpy. Minus the one large and necessary bump, of course.
For Part One of this article Read Here.
For the next five pregnancy-related suggestions, read on…
6) Posture Support and Chest Stretches
As both belly and bosom get bigger, a woman’s center of gravity changes. Pregnant women often find themselves slouching and feeling “off” when these body changes take off, typically in the second trimester. It’s important to correct and support poor posture, especially since it will continue to be challenged once baby arrives from around-the-clock feeding and snuggling. Proper posture and strong back muscles help alleviate neck and back discomfort, and chest tightness.
Prenatal back exercises are best done on weight machines or with light-to-moderate free weights and resistance bands. Helpful exercises include the following: Reverse Flies, Rotator Cuff, Lat Pull Downs, Rows and Modified Back Extensions. Chest stretches with the arms behind the back or in a door jamb are also extremely effective at helping keep the front of the body open and comfortable.
7) Prenatal Probiotics & Antioxidants
Microbiome. It’s one of the 5 Health Buzzwords in 2018 that I blogged about at the start of the year. And so here we are again, revisiting what this word means for expectant mothers…
Our body is made of more bacteria than cells. Bacteria outnumber cells by 10 to 1! Not only is this large colony of bacteria (aka the microbiome) the foundation of mom’s immune system but it also largely influences the developing immune system in the baby. For a long time it was thought that the baby got exposed to its first bacteria as it passed through the vaginal canal and then again through skin contact and breastfeeding, but now scientists know that mom’s bacteria migrates to the placenta to support the fetus before birth. (And most of this bacteria has made its way there from mom’s mouth!!!)
Mom’s diet and gut health can affect her immune function during pregnancy making the ride easier vs. harder. But equally important is how a woman’s diet affects her baby’s gut health. So, expectant mamas – consider investing in a monthly prenatal probiotic that has both probiotics and prebiotics (my favorite: Garden of Life Prenatal) and eating a diet rich in antioxidants (ex: berries, sweet potatoes, pecans, black beans, apples, spinach, kale and more). You may have an easier time fending off pesky colds and runny noses that plague prenatal life. You may also reduce your risk of preterm birth and boost the odds that your baby has a happy tummy (there are babies who are happy tooters and fussy tooters…trust me, you will want the former…I’ve had the latter).
8) Sleep Quantity and Quality
Sleep is even more important when pregnant and can make or break the rest of mom’s day. Both long nights of sleep and quality rest are crucial for helping mama feel her best. Alas, pregnancy has a cruel way of trying to wreck both as moms toss and turn due to changing hormones, aches from all the stretching, and/or racing minds.
One thing you can do to support your sleep (literally) is use pillows. I’m not a raging fan of the traditional, long pregnancy pillows for a couple reasons – they run the length of mom’s body and cover her tummy, increasing her core temperature and potentially making sleep more difficult. Also, the length of the pillows makes it tempting for some moms to sleep with their hips askew, throwing one leg farther in front of the other, which can cause a lot of back and hip discomfort. My personal preference and recommendation for prenatal clients is to simply use one or two regular pillows and save the cash on an expensive pregnancy pillow for a spa day or something. One pillow can be used between the legs for hip support in a side-lying position – be sure to keep legs on top of one another for relief and comfort. The other pillow can be used on nights when your upper back is aching or chest is feeling tight. Simply hug it under the top arm while you lie on your side to offer support for the shoulders and upper back.
9) Braving the Neti Pot
So many people are timid about using the neti pot and okay, it can feel weird at first. Sending salt water up your nose isn’t exactly the most exciting concept. I get it. But during pregnancy women are prone to congestion that can drag down their energy and/or spiral into a sinus infection. Stay comfortable by using this time-tested nasal cleanse to keep breathing easy and clear. It may also help you avoid having to turn to pharmaceutical drugs for congestion and antibiotic use for an infection that won’t clear on its own. All good things.
10) Adjusting Footwear
It’s not a surprise that all the changes in hormones can result in growing feet too! If mom doesn’t recognize the need for new footwear during pregnancy, a number of discomforts can arise (and they don’t have to!). Avoiding high heels most of the time, if not all the time, is a good start. But you may notice the need for a half or full size larger in tennis shoes. This is one area where you shouldn’t draw your purse strings tight. Go ahead and invest in the bigger shoes – there’s a strong chance your feet are staying larger after pregnancy. Having the right, comfortable footwear impacts how every other joint in your body functions during both exercise and normal everyday movements. It’s critical to treat your feet to some TLC since they’re what you use to get around the world!
Here’s to happy and healthy mamas!!
Yours in health and wellness,