Preparing the Body for Labor

Here are a few stretches and exercises that are great to get the body ready for labor.

Squatting

Squatting is great for stretching the perinal muscles (the muscles used when giving birth).  It aids in increased flexibility during labor and delivery. Squats should be started as early in the pregnancy as desired and at least by 36 weeks to have the maximum impact during labor. 

Kegel Exercises

Kegels or the squeezing and strengthening of the muscles inside the vaginal are also great to help strengthen in vaginal vault and can make for a decreased second stage (pushing stage) or labor.

Tailor sitting, cross-legged sitting or a butterfly position

Each of these types of stretches also stretch the pelvic area and aid in flexibility during labor and delivery.  They should be done with caution and ease because due to hormonal changes, it's easy for a pregnant woman to over stretch ligaments connected to the pelvis in pregnancy.

Weekly Exercise
Women should do 150 minutes of moderate physical activity a week, either brisky walking, jogging, spinning, swimming, or exercises like these to promote circulation, decrease swelling and warm off complications like preeclampsia, diabetes in pregnancy and a large (macrosomic) infant.

Daily Exercise - 30 min a day - of low intensity steady state activity is one of the most important steps a woman can take to ensuring a healthy pregnancy, avoid going overdue, and decrease the need to be induced. 

Exercise in Pregnancy

MYTHS vs FACTS

There is a lot of confusion about exercising in pregnancy and even some providers counsel patients incorrectly. Many women get their information from magazines or friends as opposed to their provider.  Here are is what ACOG (American College of Obstetricians and Gynecologist) and the US Department of Health and Human Services say about Exercising in Pregnancy.

Myth #1 Pregnant women should not excede a heart rate over 140 beats per minute.

FALSE: This restriction was removed from ACOGs guidelines in 1994.

Myth #2 If I wasn't exercising before I got pregnant, I shouldn't begin to exercise now.

FALSE: Healthy pregnant women should begin or continue easy to moderate activity for 150 minutes per week (approx 20 minutes everyday or 35-40 minutes 4 x a week).  This is when a woman should consult with her provider to determine if she is healthy enough for exercise.

Myth #3 Even though I vigorously exercise regularily, I should cut back in pregnancy.

FALSE: Women who exercised vigorously can still continue to exercise vigorously.  Some restrictions may need to be made on the type of activity. See a previous post on Activities in pregnancy.

The Truth About Primrose Oil

Primrose oil (oenothera biennia) or evening primrose oil like black currant or borage oil contain gamma linolenic acid (GLA).  GLA is a fatty acid that the body naturally converts to prostaglandin E1 (PGEI).  Prostagliandins are thought to naturally stimulate labor which is why many midwives recommend taking primrose oil in the last 4-6 weeks or pregnancy.  Most midwives recommend 500-1000mg daily either orally or vaginally or both.

Primrose oil is also thought to have anti-inflammatory properties and can act as a blood thinner and vessel dilator, so it's a good thing. Using primrose oil vaginally is best done in two ways:
1) when the cervix is tight and closed
and
2) during a vaginal exam when a woman is in active labor. 

**Always check with your provider before taking primrose oil either vaginally or orally, as each woman is unique and has different reason why she should or should not take it.

Taking it orally: Simply take one or two pills in once a day 500-1000 mg. With or without food. It may interfere with other medications, so again, check with your provider.

Taking it vaginally: It is easy to get in pill form or oil form at any health food store or the Vitamin Shoppe. Taking it vaginally, take the sharp clean end of a never been used safety pin and poke a hole in the top of the gel capsule and insert it into the vagina as high as you can.  You may insert 1-5 pills that are 500-1000 mg each.

The Dos & Don'ts of Pregnancy

The internet abounds with Dos and Don'ts of Pregnancy. This list was complied with the advice of experts. Always check with your provider regarding activities in pregnancy.

Activities to Avoid in Pregnancy

X-Rays and CT Scans - unless absolutely medically necessary.
Sonograms and MRI's are the imaging technique of choice in pregnancy.

Amusement Park Rides

Downhill Skiing or Snowboarding

Scuba Diving

Surfing or Intense Water Sports

Waterskiing

High Intensity Contact Sports: hockey, water polo, football, rugby

Gymnastics

Flying after the 35^th Week (earlier in some cases)

Extreme Sports: mountain biking, hang-gliding, rock climbing, kayaking, sky diving, etc

Horseback Riding

Saunas, Steam Rooms, and Hot Tubs

Extreme dieting in Pregnancy

Gardening without Gloves

Changing Cat Litter

Retinols or Retin-A creams

Botox sorry :(

Activities that are Safe in Pregnancy

Jogging and Running*

Swimming*

Low Impact Aerobics*
Snorkeling

Body Waxing

Intercourse - at any point in an uncomplicated pregnancy unless membranes are ruptured

Dental and Eye Exams - inform your provider you are pregnant

Manicures and Pedicures

Massages

Vacations at High Altitudes

Attending a Rock Concert

Prenatal Yoga & Pilates

Acupuncture, Chiropractics & Alternative Medicine Techniques - most are safe, inform the provider you are pregnant 

*It is always advisable to discuss your daily activities or planned activities during your pregnancy with your heath care provider. 

Walcher's Position

 

Walcher's position is a technique used in labor to open the pelvic brim. It's a great position that can be held through 2-4 contractions for maximum effect.  This technique can do wonders for a baby that may be need a bit of assistance rotating and getting into the birth canal.

It is very helpful with a baby that is not coming into the pelvis such as an asynclitic presentation or in the OP (occiput posterior aka sunnyside up position) and may need to be held longer than 4 contractions for maximum effect.

It can easily be done with a woman with an epidural by dropping the feet of the bed and putted a rolled up blanket, sheet or mat under her hips just at the pelvic brim.  The woman should feel like she is arching her back.

Click here for some photos and more about Walcher's technique.

Positive Birth Affirmations

 In my last post, I wrote about the importance of positive affirmations and using them to change your belief about something. Here are some positive affirmations about birth.

• I can do this. I am doing it
• I am capable
• I am powerful
• I am awesome
• I am a strong and capable. 
• I trust my instincts to know.
• I birth with confidence.
• My birth is a sign of my feminine strength.
• I do all things with God's Strength.
• I feel my own power
• I relax.
• I ride the waves.
• My body allows the baby to descend.
• My body is perfectly and wonderfully made
• The experience of labor and birth is a great gift.
• I will breathe slowly and deeply to relax my muscles and bring oxygen to our baby.
• This is what my body was designed to do.
• Relax, breathe, open.
• My body is opening wide.
• I welcome my baby.
• I am a strong, beautiful woman. I accept myself completely, here and now.
• I am completely relaxed and comfortable.
• I am doing this exactly right and exactly as nature intended.
• My body knows what to do. 
• I trust my body to birth my baby.
• I trust God. 
• I am excited to give birth.
• I trust in my ability to birth my baby.
• During labor and birth, I am completely relaxed.
• I am deserving of a easy, uncomplicated birth.
• I visualize my baby moving gently through the birth canal.
• I visualize an easy, peaceful, joyous and pleasurable birth.
•  My baby is happy and healthy.
• I embody Joy
• I embody Comfort
• I embody Acceptance
• I embody Trust
• I embody Truth

300,000 women will be giving birth with you today., You are one of them. You belong with them. You are one with them.  Relax and breathe and trust yourself and you team.

Twins Just Being Born: Leboyer Method

Twins that have just been born and placed in a warm bath:

Spice up your Post Baby Body

Everyone knows how hard it is to lose those the baby weight. Nine months to put on, and seemingly endless to get off.  This is a cool tip to jump start weight loss in the post partum period.  Spinkley a bit of cumin in your food.  Cumin has something called phytosterols that helps to boost metabolism and limit the amount of fat

Ideas to add cumin to your diet.

• Add a few teaspoons to sweet potato, pumpkin, carrots, squash, and cauliflower, when cooking them
• Add it to taco seasoning or meat seasoning
• Add a dash to mayo or hummus for sandwiches and dips.
• Add it to guacamole 

Whey Shakes for Energy in Pregnancy

Tired of being tired in pregnancy?  Try this whey shake combined with some super greens for breakfast and enjoy the difference.  Experience less fatigue and more energy! Drink one shake in the morning with some whole grain sprouted bread and some almond butter. Yum. Have some super greens in a juice or as a side dish later in the day.

Whey Protein Shake

20 grams of your favorite Whey Protein

1 tsp of agave syrup

12 oz of almond milk (can substitute soy or regular milk as desired)

4 cubes of ice

Blend and enjoy

(try adding frozen bananas or berries for taste)

Sweet Potato Greens

Sweet Potato greens are the new "it" superfood green. Like chard and kale, they are superrich in the vitamins and minerals we are deficient in in the United States; like magnesium and selenium.  Simioar to sautéed cabbage, these greens can be cooked up in most of the same ways,
Try you local Asian supermarket to pick up some.

Sautéed Sweet Potato Greens 
1 lg bunch sweet potato greens (about ½ pound)
½ sm white onion, diced

2 Tbsp extra-virgin olive oil

Salt and pepper
1½ Tbsp maple syrup
1. REMOVE sweet potato leaves from stems and set aside. Remove smaller stems from the larger, tougher stems. Discard the larger stems and roughly chop the smaller stems.
2. HEAT olive oil in medium-sized pan over medium high heat. Add onion and sauté until just softened, about 3 minutes.
3. ADD stem pieces and sauté until tender, about 5 minutes.
4. ADD leaves, salt and pepper to taste, and maple syrup. Sauté until leaves are wilted, about 2 minutes. Serve. Recipe courtesy of from The Bitten Word.

Fertility Friday: Keeping up your Routine

Usually we can come up with more reasons not to work out then to get up in the morning and hit the pavement.  It can be helpful to focus on the real goal for continuing to work out. Whether it's the mental clarity, the alone time, the increased cardiovascular effects, or the weight loss, keep reminding yourself of why you work out.  I remember when I was striving to achieve a goal weight, I put a picture up of Christina Aguilera in the movie Burlesque.  I wanted to get as close to that as my genetic make up would let me. This way when lack of motivation strikes, you can remind yourself of why you keep going.

Tip Tuesday: An Apple a Day

Apples are great for many reasons 1) they taste great. 2) they come in a number of different varieties 3) they have high antioxidant properties 4) they can increase immune functioning and brain functioning 5) they can help with heartburn in pregnancy.  How you like them apples?

Fertility Friday: Distractions

When trying to conceive, fertility can be on your mind all the time. Running around from doctor's visits to appointments to acupuncture appointments and eating a modified diet can make us think about fertility endlessly.  Good tools for distractions, are activities or tasks that take a lot of concentration, such as a sport or a class. A patient once told me that hitting golf balls helped her relax because it took a lot of concentration as well as physical strength.  Reading an engrossing book, doing a crossword, or creating something, such as a craft or project can be great distractions.

Tip Tuesday: Avoiding Vaginal Infections

Pregnancy can make us more prone to infections. Physical changes such as increased vaginal secretions, decreased gastric emptying, and increased urination can make us more prone to vaginal infections. To fight infections, practice good perinal hygiene.  Buy new underwear, or wash your underwear with boiling hot water. Don't hold your urine. Urinate after relations. Drink plenty of fluids and consume antioxidants daily, from vitamin C, garlic, apples etc. These are just a few tips to help keep you infection free.

Fertility Friday: Changing up the Routine

One way to fight work-out boredom is to change up the routine. Try a new class. My new favorite is super-amped up step aerobics. The 80's are back.   For classes in New York try Myles Hart.

Tip Tuesday: Financial Considerations

While not much in labor can be planned there are a few things that can be planned ahead when it comes to welcoming a new life into your home and planning financially.
Think about parental leave.  Talk to your provider and discuss what your plan for leave will be. Also have your partner discuss parental leave with his/her employer and find out what your employer allows and expects.  Work with your state to find out what your disability benefits will be.  Budget ahead of time or even put a little bit of money aside each month during your pregnancy to be prepared for time off work and additional expenses.

Fertilty Friday: Take a break from Stoires

When trying to conceive everyone wants to tell your their own story and recommend why you should take some remedy or product. If you are working with a health care provider, try to focus on their plans for you as much as possible and don't let other's get into your head with their stories and antidotes.

Fertility Friday: Positive Affirmations

Positive affirmations are an important part of training our mind for positivity.   The evangelical pastor, Joseph Prince, writes about: "The Power of Right Believing."  While his message is spiritually based, it has much value. Getting the mind to think and believe in something is a powerful step toward achieving that goal.  Affirmations are the first step in changing your belief about something. It's having your mouth say something that the brain has not fully taken hold of yet. I often tell women that even if they think they can't they should say that can. Some affirmations for fertility include:

Affirmations:
My body is a fertile place worthy of conception.
I am grateful for and love my body and all it does for me.
My life is a blessing.
My womb is strong and fertile.
My eggs are healthy and developing perfectly.
I have the ability to heal myself.
I feel safe, supported and loved through my fertility journey.
My thoughts are peaceful and calm. (Great for stressful situations)
I am already healing my body, everyday it heals more.
I am grateful that I am a woman.
I support and love my partner through our fertility journey.
My menstrual cycle connects me to all women.
I am working with my body in a loving way to get my menstrual cycle back.
I am worthy of love, life and happiness.
My fibroids are dissolving with each loving thought I have for my fertility.
My womb is a healthy place that will nourish my baby.

Affirmations are taken from naturalfertilityinfo.com

Tip Tuesday: Skin Changes

There are so many skin changes that take place during pregnancy, there could probably be an entire book written on the subject. Know that most skin changes like linea negra (the brown line on your belly) go away after you delivery.  Hormones wreak havoc on our skin, we remember from puberty.  Get a good face wash, use a good concealer, and remember it's only temporary. 

Fertility Friday: Take a Beauty Break

Women need alone time. We also (many women, anyway) enjoy beauty.  Inner-beauty, outer-beuty, external beauty, nature-beauty.  So take a break and enjoy whatever you find beautiful.  Go on a hike. Get a great hair cut. Paint. A great friend once told me "if it's not beautiful or functional what is it doing in your life?"  Spend today on something beautiful.