The wonders of Raspberry Leaf Tea

What is the #1 best thing to drink (besides water) during pregnancy and postpartum? Raspberry leaf tea.

Learn more about it's wonders and how to use it in this great article:

http://www.momtastic.com/pregnancy/171613-raspberry-leaf-tea-in-pregnancy/

Welcome little Mabel

Mabel was welcomed into the world with happy tears from her mom and dad. What a special little girl!  Her dad used hypnobirthing scripts to help mom throughout labor, and they especially helped her while pushing.  I was honored and happy to be part of their first birth experience.

  

What is diastasis, and how can you prevent it?

     Everyone knows about morning sickness in pregnancy.  Or swollen feet, or food cravings…but there are also many lesser known symptoms that can arise in a normal pregnancy.  One such symptom is called diastasis recti.  Diastasis in pregnancy measures the amount of separation of the abdominal rectus muscles- or the muscles that run down the center of your abdomen (linea alba for anatomy geeks).  During pregnancy the muscles soften, stretch, and weaken, and the space between the muscles can widen.  When those muscles collapse after a pregnancy, they sometimes do not come fully back together.  This can affect the shape of the abdomen after pregnancy, and can increase the amount of separation during the next pregnancy causing more intense backache.  Though not usually painful in and of itself, it is important to help prevent diastasis during pregnancy, and correct it afterward.

          I had the opportunity to talk to Dr. Christian Hansen, D.C., of Hansen Chiropractic in Orem Utah.  He has worked with clients during pregnancy for many years, and gets frequent referrals from local obstetric practitioners.  He recommends patients experiencing diastasis recti during pregnancy avoid abdominal workouts.  He explains the separation is not due to muscle weakness, but due to the over usage of the muscles from the expanding uterus.

Instead, Dr. Hansen recommends abdominal stretches such as arching backward, and arching forward while on hands & knees.                 

     Dr. Hansen explained that bedrest is not necessary for diastasis, and walking is encouraged, but it is best to avoid jogging or any other exercise that could cause a jarring motion.  He also strongly recommends his clients invest in a good prenatal massage which will increase and stimulate blood flow for healing.

     After pregnancy, muscles can be toned by doing standing push-ups- leaning in to and pushing away from a wall.  Exhaling on the push away will tighten the correct muscles.

    

       

     A more advanced exercise that will help is the bridge pose.  To start the bridge pose, lie on your back with your spine gently pressed into the floor. Your feet should be flat and your knees bent. Lay your arms at your sides with palms facing down. Inhale slowly. On exhale, tilt your pelvic area toward the ceiling until your body forms a straight incline with your knees as the highest point and your shoulders as the lowest. Inhale gently as you hold the pose, and on exhale, slowly roll your spine back onto the floor.                    

      

     Diastasis recti is not generally a serious complication of pregnancy, but it can cause additional strain to the muscles and pain in the lower back.  You can make a big difference in your body, and in your enjoyment of pregnancy.  Paying attention to the way you lift (use your legs not your back), and stretch or practice yoga every day.  And of course, see a prenatal chiropractor like Dr. Hansen at thebackdoctors.com whenever needed to help with balance, alignment, and advice.

How To: Better Sleep During Pregnancy

There are several things that may contribute to difficulty getting or staying asleep during pregnancy.   “Morning sickness” can often occur at night as blood sugar levels decrease.  Increased blood volume and pressure on the bladder make urination more frequent.  Changes in hormones, plus the increasing size of the baby, can make it hard to find a comfortable sleeping position, contribute to leg cramps and backaches, and contribute to heartburn and acid reflux at night. Changes and pressure on the respiratory system during pregnancy can also worsen certain conditions such as asthma and sleep apnea.

Stress can interfere with sleep, too.  Concerns about baby's health, feeling anxious about your future ability to parent, or feeling nervous about the impending delivery day can keep you up at night. Many pregnant women report that their dreams become more vivid than usual, and some even experience nightmares.  All of these feelings and experiences are normal.  However, if you find sadness, worry, or anxiety is restricting your ability to cope with day to day life, talk to your care provider or a counselor who can help you with ways to manage these feelings, before and after baby comes.

Try these suggestions to find what works best for you:

• o       Create a bedtime ritual: journaling, meditation, prayer, singing to baby, writing letters to baby, painting with watercolors.  Whatever relaxes you and help you to release worries of the day. Keep your ritual “unplugged” as light and electronics can stimulate your eyes and brain.   
• o   Keep crackers or dry cereal by your bed for night time nausea.  Eating protein like yogurt before bed can help keep blood sugar stable through the night (but keep the portion small to prevent heartburn).
• o   Avoid caffeine, carbonation, citrus, or spicy foods at night- especially before bed.
• o   Do yoga or go on a walk. Stretching of the muscles, and light repetitive activity are great to prepare your body for sleep.
• o   Sleep on your side.  The left side for best blood flow to baby, but if uncomfortable try the right side.  
• o   Put pillows between your knees, behind your back, or try a body pillow with a soft cover.
• o   Use a saline nasal spray like “Xlear” to relieve stuffiness.
• o   Keep the room cool and dark- try 68 degrees and adjust down for comfort.
• o   Play white noise or nature sounds.
• o   Take a warm bath with epsom or bath salts.
• o   Drink chamomile tea or warm milk with honey  and vanilla.
• o   Try skullcap tincture under the tongue.  Start with 5-10 drops, and increase up to 2 dropperfuls if needed.
• o   Diffuse lavender or other calming essential oil blends.
• o   Run a fan for air flow.
• o   Practice deep breathing
• o   Do muscle tense/release exercises such as these: http://www.anxietybc.com/sites/default/files/MuscleRelaxation.pdf
• 
  

How To: Help for Heartburn and Constipation During Pregnancy

    What are two of the biggest complaints during pregnancy?  Heartburn and constipation.  There is no way to avoid the rise in progesterone that contributes to these problems, but there are a few things that may help:

HEARTBURN

During pregnancy, the hormone progesterone causes smooth muscles like the sphincter at the top of the stomach to relax, which can cause stomach contents to come up into the esophagus. This is combined with the fact that digestion time is slowed in pregnancy, and that the growing uterus displaces and compresses the digestive organs.

Try these suggestions to find what works best for you:

•  Slippery elm capsules— take 4-8 caps when acute or 3 caps after meals to prev.
•  Take digestive enzymes with meals or eat yogurt frequently
•  Eat raw almonds, celery stalks, or a red apple
•  Take 1 T. raw apple cider vinegar (this helps if your problem is from a lack of inherent stomach acids)
•   Drink herbal papaya, fennel, chamomile, or peppermint tea after each meal
• 2 drops essential oil of. lavender,. bergamot,  peppermint, or. fennel, with 1 Tbsp. coconut or olive oil, massaged over the stomach (try alone or as combination)
•  “Frutin” ( Flora brand) – supplement made of fruit pectin that works by creating a barrier at the top of the stomach contents, preventing reflux
•  “Mineral Goat Whey”— mix 1 heaping T. in 1 cup warm water or milk
•  Avoid acidic foods such as tomatoes (especially cooked tomato products) and citrus
•  Avoid processed foods/simple carbs /sugar (these tend to produce excess acid)
•  Avoid greasy, rich foods and carbonated beverages
•  Avoid drinking liquids w/ meals (water dilutes down the enzymes for digestion)
•  Eat smaller meals throughout the day.
• Before bed, eat only light, easy to digest snacks (like raw almonds or yogurt)
• Elevate head and shoulders when lying down
• Maintain good posture and avoid wearing clothing that is restrictive around the abdomen

CONSTIPATION

Digestion of food, and the time food takes to pass through the intestines, are slowed during pregnancy.  This can result in constipation.  The problem may be compounded later in pregnancy by the pressure of the growing uterus on the digestive track and rectum. Iron supplements can also make constipation worse.

Try these suggestions to find what works best for you:

• Eat high fiber foods such as whole grain cereals and breads, brown rice, beans, and fresh fruits and vegetables every day,-including pumpkin, squash, dried plums (prunes), berries, and kiwi.
• Drink plenty of  water – at least 6-8 glasses a day. A glass of fruit juice every day, especially prune juice, can also be helpful
•  Drink a warm liquid right after waking up to help get things moving.
• Move every day. Walking, swimming, yoga, or riding a stationary bike, are all low impact (easier on the softened ligaments and joints during pregnancy).  Continue exercises your body is already used to doing as long as you feel comfortable
• Use a squatty potty or bathroom stool under your feet while using the toilet.  (Squatting rather than sitting can help prevent constipation and hemorrhoids).
• Your bowels are most likely to be active after meals, so make time to use the bathroom after you eat. Listen to your body. Never put off going to the bathroom when you feel the urge.
• If your prenatal multivitamin contains a large dose of iron and you're not anemic, ask your healthcare provider about switching to a supplement with less iron.  Add 1T blackstrap molasses instead.

How do you know if you are really in labor?

     How do you know if you are really in Labor? This is one of the most common questions expecting parents have- and there are answers! Here are some of the signs of false labor vs true labor. 

SIGNS OF TRUE LABOR

·        - In the last 24-48 hours you may have experienced indigestion, nausea, and/or loose bowels.

·         -In the last 24-48 hours you may have experienced a burst of energy, or increased feeling that things need to get accomplished and ready.

·        - Contractions are occurring at regular intervals. With your first baby, when contractions are five minutes apart or closer for one hour. If you have had a baby before, when contractions are six to eight minutes apart for one hour.

·         -Time between contractions is becoming shorter.

·        - Discomfort is increasing - you have difficulty walking or talking through contractions.

·        - Contractions are stronger when walking and do not subside when resting.

·        - You see bloody show (vaginal discharge).

·        - You feel back Labor (Pain that may radiate to the abdomen but is concentrated in the back.)

·        - Urination is becoming more frequent

·         -You are be better able to breathe as baby descends

SIGNS OF FALSE LABOR

·         -Contractions may be regular or irregular (come and go) but do NOT get stronger.

·         -Contractions subside or are less frequent when you are resting.

·         -Time between contractions remains the same, or contractions become farther apart.
     -Pain from Contractions may be centered in your lower abdomen only.
     -Between contractions, baby is still as active as he had been.  

           There may also be a time you need to contact your physician or midwife immediately.  Here are some signs to watch for.

                                                SIGNS OF PRE-TERM LABOR                                                     (Labor that begins more than 3 weeks before due date)

·         -Menstrual-like cramps - stomach feels like it is "balling up."

·         -Pelvic pressure.

·         -Low backache.

·         -A new vaginal discharge or significant increase in vaginal discharge, especially if red or pink.

·         -Pains/cramps every 10 minutes or less that do not subside after resting, drinking fluids or urinating.

SIGNS THAT REQUIRE EVALUATION BY A PHYSICIAN OR MIDWIFE

·         -Bag of water breaks. A gush of fluid or a steady trickle that you can't control are both signs that your water has broken. Fluid should be clear. Call immediately if it is yellow, green, or pink tinged.

·         -Constant, severe abdominal pain.

·         -Bright red vaginal bleeding- more like a period.

·         -Continued or severe headache.

·         -Blurred vision or spots before your eyes.

·         -Chills/fever.

·         -Fainting /loss of consciousness.

·        - Severe or continued nausea and/or vomiting.   

           Remember, trust your instincts- it is better to be safe!  If you have any questions, or feel uneasy about anything you are experiencing, ask a member of your care team. We are happy to answer your questions, or refer you to the right person.  

Reduce Stress During Pregnancy

Pregnancy is a time of growth- physically, mentally, and emotionally.     It's tough and amazing work!  

Take care of yourself and of baby with these... 

 25 Ways To Reduce Stress During Pregnancy

1. Get enough sleep

2. Move every day (walk, yoga, stretch!)

3. Get a massage

4. Take a warm bath

5. Meditate or Pray

6. Write in a Journal

7. Talk to a friend

8. Get enough nutrients for you and baby

9. Say no to extra responsibilities

10. Join a support group

11. Play calming music

12. Do muscle tense/release exercises

13. Diffuse Lavender essential oil

14. Drink chamomile or Peppermint tea

15. Take whole food prenatal vitamins

16. Practice deep breathing

17. Laugh

18. Write letters to your baby

19. Paint colors onto a canvas like a preschooler

20. Drink enough water

21. Take a nap

22. Soak sore feet in bath salts

23. Get something new to wear that's not too tight

24. Sing to your baby

25. Meet with a counselor