Healthy Solutions for Pregnancy

Staying healthy during pregnancy - or any time in life - can be challenging when you're juggling work, family, social obligations, housework, and (gasp) down time.  Pregnancy is an especially important time during which health and self care are imperative, but it also tends to be one of the most difficult times to stay well.  Pregnant women are usually tired, sore, and may suffer from swelling, varicose veins, digestive issues, and allergies, all of which make them feel less than top notch.

Now that I'm 36 weeks pregnant and counting down the days until we meet our little girl, I wanted to share some tips and techniques that have helped me stay healthy during the last 9 months.  I tried to avoid medications (a wicked sinus infection in October resulted in antibiotics, however), and we're hoping for as few interventions as possible in labor and delivery.   However, it would have been impossible to feel as good as I have without these lifesavers!  (Of course, for anything listed below, make sure to talk to your practitioner first.  Every woman - and every pregnancy - is different.)

Check out these older posts to find out more about pregnancy, including making healthy choices and choosing supplements:

Prepping for Pregnancy
Nutrition in the First Trimester
Food Diary of a Pregnant Dietitian

Here I was a few days ago at 36 weeks along:

1. Neti Pot.

Sinusitis and rhinitis of pregnancy are no joke, especially in Arizona.  I have always had allergies that I could manage using a fantastic natural antihistamine called Antronex, but I really struggled with allergy issues during pregnancy.  One thing that really helped was regular use of a neti pot, which allows you to irrigate your nasal passages using a special solution of water.  Take 1 cup of lukewarm filtered water (either distilled or reverse osmosis - I heat mine up in a glass measuring cup in the microwave) and add 1/4 teaspoon of Celtic sea salt and 1-2 drops of tea tree oil, a natural antimicrobial.  Don't mess around with regular tap water; you don't want to introduce any bacteria or other teeny critters to your sinus cavities.

Tilt your head to the side and touch the spout to one nostril to allow the solution to pour through.  The water will pour out the other nostril (yes, gross but effective).  Lean forward far enough over a sink for the solution to go through your sinus passages, not down your throat, and if it burns, stop - either the temperature or the solution is not correct.  It should feel soothing, not torturous.  After the entire cup of solution has passed through, I recommend staying tilted to the side for about 30 seconds to make sure that all the fluid comes out of your sinus cavity.

If you have allergies or finding yourself coming down with a cold, give the neti pot a try.  You might feel like a complete weirdo, but it can be very effective.

2. Exercise, especially Karve.

Pre-pregnancy I was training to be  a Karve instructor and thus took 5-6 classes on top of 4 hours of training per week.  I also walked 50-60 minutes per day with my dogs.  Pregnancy has certainly slowed me down.  My daily walks are between 30 and 40 minutes with no jogging intervals, and I take Karve about twice a week and teach twice a week.  At this point, I can only stay for about half of class, but I feel that it's important to keep my upper body and legs as strong as possible.  (For  more information about Karve during pregnancy, check out this page.)

It's amazing how much exercise in general has helped me maintain flexibility, strength, and general mobility.  Karve has been especially beneficial.  It's safe for all levels of fitness and is low impact while being challenging enough for even the most experienced exerciser.  Even better, my doc has given the green light for beginning just weeks after birth (barring any complications) because it is so safe.  If you don't have Karve in your area (mainly, Arizona and Utah), check out other barre classes such as Bar Method, Pure Barre, and Dailey Method.  Prenatal yoga, swimming, and cardio machines and classes are also great options.

Many women are fearful of exercise during pregnancy or see these critical nine months as a time to just relax and stop moving their body.  Unless you have particular restrictions, however, exercise is even more important during pregnancy than ever before.  If you're thinking about kids in the next few years, try to solidify a workout routine now so you have healthy habits in place by the time you want to be a mom.  It will make exercise during pregnancy much easier and safer.  Plus, it will help you gain weight healthfully and regain your physique after baby.

3. Prenatal (or regular) massage.

Massage Envy and other chains make regular massage an affordable reality, but massage is much different during pregnancy.  After the first trimester, laying on your stomach during a massage is not recommended, and a lot of therapists are extremely cautious about using any pressure.  Before I found my favorite prenatal therapist at Massage Envy in North Scottsdale, Ashley, I felt as if I was being pet like a puppy dog.  Now that I have found my go-to girl, massage is just as enjoyable, if not more, than it was pre-baby.  I lay on my side with supportive pillows and drift into a relaxed, blissful state.  It's glorious.  Plus, it helps with sore muscles, bachaches, and general stress.

If you are wary of massage chains or prenatal massage, I would recommend asking other clients or talking to management at your facility.  I had to experience a few less than wonderful therapists before finding my wonderful Ashley, and now I will never look back!  Plus, at $39 for an hour, a price I locked in four years ago, it's insanely affordable. 

4. Healthy solutions for cravings.

Pregnancy cravings can be pretty strong, especially if you're not able to fulfill the cravings.  I still really, REALLY want a dirty martini and a plate of sashimi.  However, it's imperative to try to find healthy (and less dangerous) options to satisfy what you want.   I'll select cooked fish rolls like shrimp and unagi if we go out for sushi, and I'll ask for a small plate of olives or pickles if I can't squash my hankering for that dirty martini.

While healthy eating is important, listening to your body and honoring what you're really craving is critical.  If you really, really want a cookie but choose an apple or a few pretzels, you may feel so deprived that you eventually eat 3 or 4 cookies after all.  I have been known to bake an entire batch of gluten free peanut butter cookies just so I can have one or two - that's how serious a craving can be.  (My coworkers have really enjoyed my pregnancy cravings as well).  When you eat anything, especially something as delicious and rich as a really good dessert, make sure to slow down and savor each bite.  It will taste even better, and you fill find that satisfaction factor more quickly.

Sometimes cravings aren't as specific to a particular food as they are to a general flavor.  I have been a big fan of anything chocolate during this pregnancy.  That's why I make sure to have 70% + dark chocolate bars at home and at work in case I need a square (or more).  Every week or two I make a healthier chocolate dessert like my healthy fudge, cashew butter cups, or no bake bars. 

5. Coconut oil and Thorne Manuka Therapy Hand Cream.

My skin is usually dry during the winter months, and it has been especially dry (and itchy!) this last trimester.  I lathered up with plain ol' coconut oil (the dogs were thrilled) for a few days and the itching has disappeared.  This may not work for everyone, but it was a simple and inexpensive solution for me.

Since the beginning of my pregnancy I have used Thorne Manuka Therapy Hand Cream on my stomach and other stretch mark-prone areas.  It's organic and doesn't contain parabens, endocrine disruptors, or allergens, and it's much cheaper than tummy butters on the market.  So far, so good - not a stretch mark in sight!

6. Back roller.

I have had upper back tightness and pain for years.  When it was really bad, I would also have heart burn.  My chiropractor recommended this wooden back roller that hits pressure points along the spine.  I started using it daily about 4 months ago, and my upper back pain has vanished.  When I first started using it, I could feel it work out some tightness in the muscles along my spine, and it was slightly uncomfortable.  Now I can feel that my spine is relaxed and the muscles are loose, and I use the roller a few times a week for maintenance. 

To use it most effectively, place the roller on carpet and lay down so that your spine is in the center groove.  Prop yourself up on your elbows and roll up and down over the roller.  You can use it from your neck to your low back, but I mainly focus on my mid- to upper-back.

7. Boppy Prenatal Total Body Pillow.

My wonderful mama friend Mary told me about her Boppy brand Prenatal Total Body Pillow before I got pregnant.  She promised it would be one of the best purchases I could make; she was right.  I bought one at around 8 weeks and use it every night.  It helps me stay sleeping on my side comfortably.  Put the lower half between your legs, and the upper half can be used to support your tummy and head.  My dogs even like it, and I'll find Greg sleeping on it "inadvertently" as well.

This is me with my Boppy pillow in the first trimester.  I was so nauesous that I took it out of the bag and laid down on the floor.  I may be smiling, but I wasn't feeling too happy at this point...

8. Early bedtime. 

I am and have always been a morning person.  I teach Karve at 6 am, so it was not unusual for me to wake up at 4:15 to squeeze in a walk before my class.  As pregnancy progressed, I pushed back my wake-up time to 5 am on days I taught and 6 am when I didn't.  However, the most important change has been going to bed early.  I aim for 8 to 8 1/2 hours per night, meaning that sometimes I'm in bed around 8:30 or 9 pm.  I fall asleep instantly, so I know that my body needs the rest.  It's another way in which your body tells you what it needs as you're making another human.

Ample sleep has helped me fight off colds and have energy to stay active and maintain my normal routine.  I figure I won't be getting much sleep for many years to come, so I might as well enjoy it while I can.  Fortunately it still is easy for me to sleep soundly with my growing belly - I'm wondering when or if that will change. 

9. Soap Creek Company Lip Mend.

Sometimes I receive free products from health and nutrition companies.  A few weeks ago I found Soap Creek Company's Lip Mend in Moist Mint in my mailbox.  It's made of only moisturizing oils like coconut and jojoba, along with beeswax and vitamin E, and it works wonders on chapped winter lips. I think I'm addicted to it already.

Enjoy!

*M*

Three Crazy Remedies that Might Just Work

It has been a few years since I have stopped seeking conventional treatments and pharmaceuticals for any ache, pain, or scratch. But that doesn't mean that I don't want relief when dealing with everyday health nuisances. Here are three products that I have found quite helpful:

1. Bragg's Raw Apple Cider Vinegar

This "miracle" tonic has been used for years by alternative folks as a "detoxifier," to treat acne or skin issues, or even for weight loss. I don't have personal experiences in those areas with ACV, but I have used it quite successfully for the treatment of heartburn. Sound counter intuitive? The theory is that we often have heart burn because we don't have enough stomach acid (due to pharmaceuticals, aging, stress, or eating less healthy foods that use a lot of stomach acid to digest). Our stomachs almost "over-react" to lack of stomach acid by pumping out almost too much acid. The interesting thing about it is that when you add acid in the form of 1 tablespoon of raw apple cider vinegar mixed in at least 4-8 ounces of water to the system, it closes the feedback loop and calms the system. ACV has also been shown to have alkaline effects on the rest of the system, which is considered more ideal.

Of course, this is not recommended for persons who are still on H2 blockers or proton-pump inhibitors (like Nexium or Prilosec), as it just worsens the problem in this case. But if you are having some digestion issues and acid reflux, try 1 tablespoon of Bragg's apple cider vinegar to cold, warm, or even hot water, add a little honey if you can't stand the taste, and drink. It can be taken with or without food, and many alternative practitioners even recommend doing it at night away from food before you go to bed.

Before you go away thinking that I'm absolutely nuts, three quick stories:

a) A medical doctor came into my office, talking about how he practices medicine by seeking the cause of problem, not by just diagnosing drugs. He said, "For example, most people have heart burn because they don't have enough stomach acid, so I usually recommend betaine HCl {basically hydrochloric acid, which is similar to stomach acid} or raw apple cider vinegar."

b) My oh-so-lovable-but-somewhat-stubborn husband was apparently popping 6-8 Tums per day and even had heartburn from drinking water(!?!?). He finally cave and did ACV every night, and within two or three days had almost complete elimination of heartburn. After two weeks, he didn't notice any at all. In my opinion, this is much easier, more effective, and cheaper than OTC drugs for heartburn!

c) One of my best friends starting using ACV, as recommended by her dad, because she had heartburn from eating onions and other seemingly benign foods. After a week, poof, no heartburn!

I have used ACV for a few years and have complete relief. At one point in my life, a gastroenterologist told me I would have to be on Aciphex (a prescription drug) for the rest of my life.

As you can see in the newly added statement at the bottom of the blog, I am not a medical doctor, and this advice is not used to replace that of your own physician. If you want to try it, however, give it a few days (you might feel some slight heartburn at first as your body readjusts), and see how you feel. You might be pleasantly surprised :)

2. Listerine

I'm sure some of you use Listerine for bad breath, but it may actually help with cold sores! My boss recommended it to me as something she has used for years to prevent them before they get big or at least shorten their course. I woke up a few weeks ago with a big, ugly sucker on my lip...I was apparently sleeping during that "window of opportunity" when it's just tingling and you can still do something about it. For the next few days, I soaked a cotton ball in Listerine and pressed it to my lip. It eased the swelling, helped it run its course faster, and made my breath smell good! I don't really know how it works or if any dermatologist would recommend it, but my boss' parents, who were pharmacists, swore by it.

3. Black Tea Bags

After the cold sore incident calmed down, I managed to get a stye on my left eye. What is a stye, you say? It's a bacterial infection caused by staph aureus that can inflame a parts of the eye or eyelid, and in my case it's always at the lash line. I get them when I'm sick or, in this case, when I'm taking certain supplements that are trying to support my immune system by killing little bugs that live within all of us. Lucky me. I read online that regular black caffeinated tea bags, when wetted and placed over the closed eye, can really minimize pain and inflammation. I did it a few times during work (for about 10 minutes at a time), and then for each of two nights I taped it over my eye, and within two days the stye was completely gone. To do this, get a black tea bag, run it under purified water to wet completely, and place it over the closed eye. Cover with a few layers of tissue paper or gauze. Place tape over the tissue and go to sleep. You might be surprised at what happens by morning!

Remember, only you are in charge of your health. I encourage you to think outside the box, do your research, and see how your own body responds.

In good health,

*M*