Healthy Pregnancy

Without a doubt, it’s best to use the most natural products whenever possible.  Some of us become even more inspired to be “chemical free” when we start thinking about bringing a baby on board.  While reading The Complete Organic Pregnancy I learned we can to see how our makeup bag rates and look up individual beauty products at the Environmental Working Group or the Campaign for Safe Cosmetics.  Read labels to determine whether your beauty products contain any of the following:

Antibacterials- can actually create drug resistant bacterias

Coal Tar- found in makeup and hair dyes believed to cause cancer

Diethanolamine (DEA)- a carcinogen found in shampoos and other products

Ethoxylates- toxic petroleum derived surfatants, labelled as “PEG”, followed by a number

Formaldehyde- found in cosmetics including mascaras and nail polishes and can be absorbed through the nails and the skin.  Often hidden in the following ingredients quaternium-15, DMDM hydantain and diazolidinyl urea

Glycol Ethers- most often found in deodorant to perfume and may be reproductive hazards. Glycol Ethers are in the following ingredients: methyl, DPGME, EGME, EGPE, EGEE, DEGBE, and PGME

Metals: Lead and Mercury- known to disrupt the nervous system, brain and hormones. Lead acetate is found in makeup and hair dye; mercury is used as a preservative in makeup

Parabens (methyl-, ethyl-, butyl-, and propylparaben)- used as preservatives for many cosmetics. Evidence has shown that parabens may mimic estrogen and disrupt hormones. Currently banned in Europe but regulation by the FDA is being challenged due to findings of intact parabens in breast tumors

Petrolatum- Found in cosmetics, lipsticks, creams, jelly and eye shadows. Petrolatum can cause allergic reactions and stop the skin from breathing

Phenylenediamine (PPD)- found in hair dye and thought to cause skin and respiratory irritations

Phthalate (diethyl, diethyl hexyl, dibutyl phthalate)- a toxic petroleum implicated in sexual maturation of girls and boys. Found in plastics, nail polish, hair sprays, gels, sprays and lotions

Silicones (Si-, Tri-, Dimethicone)- silicone is made with synthetic carriers like butl glycol and are best to avoid.

Sodium Lauryl Sulfate (SLS)- is under further investigation and thus you might want to avoid. Found in shampoo, bubble bath and toothpaste.

Toluene- in extreme amounts has shown to create liver damage. Found in nail polish, it is a skin irritant and can harm the respiratory tract.

Source: The Complete Organic Pregnancyby Deidre Dolan and Alexandra Zissu pages 77-79

So often, we eat without thinking—sweets or salties: Something to satisfy! But what are we trying to satisfy? Much too commonly, we try to satisfy another need (that is nagging us subconsciously) by satisfying our taste buds. The immediate gratification of taste seems to be enough pleasure to ignore what the body, spirit, soul, or psyche is really craving. But, if we would just stop, turn off the taste buds, and take a minute to ask ourselves what it is we need, chances are we would uncover a very different answer. Of course, the journey to finding fulfillment is individual, but here is a list one might use in deciphering what it is she really needs and wants:

Am I hungry? Be sure to pack snacks! Eating frequently throughout the day can stop binge eating and hunger pangs.

Am I thirsty? Drinking at least half your body weight in ounces will quench your thirst and leave you feeling satiated.

Am I sleepy? Be sure you are getting adequate sleep and don’t be afraid to nap. It is normal to feel the need for more sleep when pregnant

Am I stressed? Take a moment to yourself and check in about how life’s demands are impacting you. How are you feeling about deadlines, social commitments, relationships? Take time to journal and assess your needs.

Do I crave energy? Eating every few hours along with exercising to boost endorphins may be just he fix you need. Sometimes simply soaking up some sunlight or relaxing with a massage can fulfill the need.

So, before you head for the candy dish, ask yourself the above questions to determine what you are really seeking.

Summer is a time of pleasure: colorful meals, bright sunny days and laughter with friends and family. To attune yourself with the energies of this season consider ways to can expand and grow, while rising with the sun and taking advantage of this very creative time.

In Chinese Medicine, summer is associated with the element of fire and the color red; a time of creativity and outward expression. Summer is the perfect time to nourish your heart by balancing your body and mind and soaking up Vitamin D from its best source: the sun. Hot summer days and too much activity can also lend to feeling scattered and burnt out. To find balance this summer, be sure to make time for yourself and include harmonious heart actions like the following:

Use hot spices

Though this might sound counter-intuitive the delicate spices of Indian food actually help our bodies regulate to a comfortable temperature. On especially hot days include spices like ginger, black pepper, chili peppers and cayenne.

Choose cooling foods

Eating foods with a high water content that are energetically cooling is a great way to beat the heat. When planning meals consider cucumbers, watermelon, citrus fruits and leafy greens as a staple. Eat more raw foods and cook your food lightly with techniques like grilling.

Drink hot tea and lots of room temperature water

Hot tea is believed to open the pores and allow the overheated feeling to exit your body. If the thought of hot tea makes you sweat, just focus on drinking extra room temperature water (ice cold and cold water will slow your digestion). The rule of thumb is to drink at least half your body weight in ounces.

Swim in the ocean

On the hottest of days, exercising outdoors can be a challenge. If you are lucky enough to be near an ocean or a salt water pool, take advantage of the healing benefits of salt water that replenish our adrenals, kidneys and reproductive organs, while gently detoxifying and refreshing.

Meditate and Unwind

With the extra hours of sunlight and busy schedule, summer is one of the easiest times of year to get burned out. To avoid feeling scattered, take some time each day to be alone, whether you are meditating, breathing, reading or walking- this practice will help you to stay grounded and keep your energy reserves full.

While a steam room, hot tub, or sauna would be a welcome relief to an aching pregnant body, they are on the “don’t list” during pregnancy. Keeping your body temperature in a healthy range is essential for your baby’s proper development (that is one reason you are also cautioned to keep your heart rate below 140 BPM when doing cardiovascular exercise), If you become overheated, your baby’s development is at risk. Along the same lines, avoid long, hot baths, too much sun and heat, and long, hard workouts.

Okay. So we know that working out while pregnant is important for our own health, and for the health of our growing baby, but many questions still loom about which exercises are best to support our growing belly. If you’re asking yourself what you should be doing to keep your pregnant body in shape, look for workouts that restore balance and relaxation to the body. Here are a few pregnant workout favorites from the experts:

*Walking
*Water Aerobics or Swimming
*Yoga
*Pilates and Calisthenics (minus intense abdominal exercises)
All these exercises boost strength and flexibility, and are easy on joints. They also increase oxygenation, better posture, and prepare for labor and delivery (not to mention getting back in shape post-partum!)
*Kegals (are important for a strong core, great sex, continence, and a better delivery and recovery.)

WALKING (possibly with hand weights). Walking is a favorite type of exercise for millions around the world, regardless of health or position. It is a very natural movement, and a very easy movement. It’s low impact, can be done anywhere, and is low-cost (do invest in a pair of comfy, great-support shoes). Walking aids in posture. It helps to stretch the muscles in stride. While walking, think about lengthening the spine and lifting the sternum. This will engage the core and promote standing erect. (Which will in turn help to prevent back pain.)

If walking feels too easy for your fitness level, try ramping it up by walking stairs (be sure to keep your heart rate at a comfortable rate of exertion—stairs skyrocket the heart rate pretty quickly), or you can try hand weights or a weight vest, which will also ramp up the heart rate. Start with only a couple of pounds—you’ll be surprised at how much more effective your workouts become.

WATER AEROBICS. On top of being a social experience, water aerobics is fantastic for alleviating joint soreness, backaches, and the heavy, uncomfortable feeling that pregnancy may bring. Many times, ladies are heavier when pregnant than they’ve ever been before, so the weight alone is hard on the frame of their body. Being in the water can be wonderful for feeling weightless, and therefore, for letting the body kinks (like sore backs and swollen ankles) have a little break. It’s also great for strength building, as the body has to resist the water. If you’re up for it, try a water class that uses water weights. Your arms will appreciate the strength and toning. And your core will feel stronger as you must navigate and stay upright through the pool water.

SWIMMING. If a water aerobics class seems too strenuous, try swimming. You will still derive all the benefits of being in the water, including the fabulous feeling of weightlessness, but you will also be able to set your own pace.

YOGA (Prenatal Yoga is even better!) Yoga has long been the exercise notorious for healing aches and pains. It is unparalleled for aiding in good posture, because it STRETCHES the body, and then STRENGTHENS it. Stretching is wonderful, but if your body has tendencies of poor posture (which all bodies do), then the body will sooner return to its old postures. Yoga strengthens while it stretches, helping the muscles to retain their new position, and aiding in good posture and body alignment. Yoga also promotes deep breathing, and teaches breathing techniques. Deep Breathing will be beneficial to enhancing mood, healing ailments, dropping stress, and assisting you to stay relaxed through your labor and delivery.

CALISTHENICS / PILATES. Calisthenics and Pilates are popular for improving overall strength, leaning out muscles, and improving posture. They are also very gentle and can be done during pregnancy. Keeping a proper alignment of the body may sound like homework—and it is—but keeping proper alignment also means less aches and pains along the way. (Be gentle when doing abdominal work—focus on pelvic tilts, breath work, and contracting the abdominal floor rather than doing crunch work.)

Often times, when a lady finds out she is pregnant, her first thoughts are to do crunches and planks and Pilates and any abdominal exercises she can dream up. Her reasoning being that she wants to keep her shape as much as possible. While this is understandable, be at peace that Mother Nature knows what she is doing with your shape. Don’t worry so much about how you look, but how you feel. Once you’ve had your little darling, you can again focus on your shape! In the mean time, avoid intense abdominal workouts because:

Your growing belly is already putting strain on your ab muscles—your abs are already getting a workout by keeping your spine neutral (so you don’t have back pain) and by supporting your womb all day long. Also, tight abdominals don’t leave much room to breathe (literally) in the third trimester. If these worries don’t convince you, be aware that tight abdominal muscles can actually split apart during pregnancy. The rectus abdominus, the long (six pack) muscle that stretches from your sternum to your pelvic bone is connected in the middle by fascia (known as the linea alba). As your baby grows and needs more space, it is not unheard of for the linea alba to split. This is not impossible to heal after pregnancy, but it is uncomfortable and takes a lot of work.

SO, instead of crunching those stomach muscles during a workout, think of LENGHTENING the abdominals. Stretches that arch the back, like up dog, will release the strain under the rib cage, where the fascia attaches to the rectus abdominus, and will give a little more space to your growing fetus (and your own internal organs!)

Avoiding alcohol is a great thing to do as soon as you start thinking about getting pregnant. In Chinese Medicine, consuming alcoholic beverages is believed to dull the functions of the Liver like storing the blood and directing it to the uterus, governing the release of ovulatory hormones, and regulating the menstrual cycle. Of course the need to avoid alcohol is especially important during pregnancy as it can impact your baby’s brain development and increase the risk of miscarriage.

And yet, whenever we cut out something from our diet it is most important to replace it with something equally delicious. The virgin pina colada is a great drink to enjoy on a warm summer day. We prefer to make our drinks room temperature, which is more supportive to our digestion (ice cold drinks can put out our digestive fire).

The recipe is simple and delicious. Pineapple is loaded with calcium, potassium, fiber, and vitamin C. Our piña colada contains bromelain, an enzyme known to support implantation.

1 14 oz can of fresh coconut milk

4 ½ cups fresh or frozen pineapple

Combine pineapple in a blender with coconut milk. Serves 2.

Resource: Cooking For Fertility: Foods to Nourish Your Fertile Soul

Evidence suggests that pregnancy brain may not be a myth after all. Studies reveal that there is a tendency for pregnant women to feel more “absentminded” than usual, potentially due to fluctuating hormone levels. I think that we might all agree, a little extra brain power to fuel memory and concentration is always nice. Luckily, certain supplements and food can do wonders for our brain, cognitive function and mood.

Omega 3 Fatty Acids

Omega 3 fatty acids are known to support brain function and are also a key ingredient for the neural development of your baby in utero. Taking a quality fish oil along with eating omega 3 rich foods including: wild salmon, sardines, flaxseed, soybeans, pumpkin seeds, walnuts and sunflower seeds can leave you feeling clearer and improve your mood.

Vitamin B12

Vitamin B12 is a brain boosting vitamin that also helps to prevent neural tube defects in your growing baby. In fact, women with low levels of B12 are shown to have five times the risk of babies with birth defects. B12 is also responsible for nervous system function and making red blood cells. As we age, our bodies slow the production of intrinsic factor which creates an increased risk of B12 deficiency. To receive adequate levels of all B vitamins take a pharmaceutical grade prenatal vitamin and eat B12 rich foods such as fermented soya products, seaweeds and algae.