In pregnancy if it’s not one thing it’s another! That is why pregnancy is not for the weak of spirit or heart! Unfortunately constipation and hemorrhoids are a fact of life for many pregnant women.
What causes this?
By the 3rd trimester your uterus has ballooned to accommodate your growing baby. As your womb expands, it starts to crowd the stomach and intestines, which are already sluggish because of the progesterone in your system. The result? You guessed it, constipation!
What can you do?
-get plenty of fiber (fruits, veggies, whole grains…)
-drink at least 8 to 10 eight ounce glasses of water a day
-Exercise!
-ask your physician for a stool softener that’s safe for pregnancy
Constipation often leads to hemorrhoids, or swollen veins in your rectum. These are very uncomfortable, but won’t
do permanent damage.
What else can you do?
-treat constipation as soon as possible
-do kegel exercises
-take a “sitz” bath everyday (drugstores usually carry the special shallow sitz bath tubs that fit over your toilet)
-avoid standing or sitting for long periods of time
-apply ice packs or soak the area in witch hazel
-avoid inflatable hemorrhoid pillows, these can backfire increasing pressure in that area.
Thursday, April 30, 2009
Wednesday, April 29, 2009
Herbs and herbal supplements in pregnancy
I got the idea for this blog post from a pregnant woman who ate lots of culinary herbs on her food. She was worried that it may harm her unborn baby. All herbs are safe to eat of as long as long as you use them in moderation; that is even if you eat them in the small amounts you would on food in several meals a week.
However, herbal supplements that were perfectly safe for you before pregnancy might actually cause pregnancy complications or harm your baby. Even though herbs are all-natural, natural does not mean safe, especially when you're having a baby.
Herbal supplements, unlike over-the-counter and prescription medications, are not subject to the same process of governmental evaluation and regulation. Because of this, the strength and quality of a supplement can vary from brand to brand, and you can't always be certain you can trust what's written on a label.
The trouble with herbs and supplements, according to a National Institutes of Health spokesperson, is that they haven't been studied at the level that pharmaceutical drugs have--especially in pregnant and lactating women--and there is no comprehensive source on the safety of herbs during pregnancy.
Here's a list of herbs you should avoid and herbs that are safe when you're expecting. Remember, this list refers to medicinal and not culinary uses of herbs. The off-limits list is rather lengthy, but there are plenty of natural ways to alleviate your pregnancy symptoms, from ginger to tame nausea to peppermint to help with gas.
*Always consult your health-care provider before you begin taking any supplement, herbal or otherwise.
Herbal Supplements to Avoid:
This list refers to medicinal (not culinary) uses of herbs. Cooking with these herbs** and spices is perfectly safe because they're used in such small amounts, even when eaten several times per week. Likewise, applying these herbs topically, such as in lotions or soaps, is also safe. These herbs should not be ingested in the form of teas or supplements because they either lack research to prove they are safe during pregnancy, or they can induce uterine contractions, stimulate menstrual flow, and affect hormones, according to the Natural Medicines Comprehensive Database.
Aloe vera* Angelica Anise** Arnica
Asafetida Ashwaganda Barberry Basil**
Bee balm Birthwort Black cohosh Bladderwrack
Blessed thistle Bloodroot Blue cohosh Blue flag
Borage Buchu Bugleweed California poppy
Camphor Cascara sagrada Cassia Castor oil
Catnip Cat's claw Celandine Celery**
Chamomile Cinchona Coltsfoot Comfrey
Corydalis Cotton root bark Dong quai Elecampane
Ephedra Ergot stimulate Evening Primrose Fenugreek**
Feverfew Ginseng** Goldenseal Gotu Kola
Guggul Horehound Hyssop Ipecac
Juniper Kava Kava Lemongrass** Licorice**
Lobelia Mace** Motherwort Mugwort
Myrrh Nettles (or Stinging Nettles) Nutmeg**
Oregon grape root
Osha Parsley** Passion Flower Pay D' Arco
Pennyroyal Peruvian bark Pleurisy root Prickly ash
Quassia Red clover Roman Chamomile Rosemary**
Rue Sage** Saw Palmetto Senna
Slippery Elm*** Thuja
Turmeric** Uva Ursi
Vervain Vitex Wild indigo Wormwood
Yarrow Yellow dock Yohimbe
* Using aloe vera (or products containing it) as a topical skin treatment is safe during pregnancy.
** These herbs are safe to eat and use in cooking.
***While the inner bark of the slippery elm can help relieve nausea, vomiting and vaginal irritations, the outer bark of the same tree contains chemicals that could cause a miscarriage. It's better to avoid all slippery elm products, just in case some outer bark contaminated the supplements.
The following herbs have been deemed "safe" and/or "possibly safe" by the Natural Medicines Comprehensive Database and/or the Canadian Journal of Clinical Pharmacology (winter 2008 issue). As with any supplement, consult your health-care provider before you begin taking any herb listed below.
However, herbal supplements that were perfectly safe for you before pregnancy might actually cause pregnancy complications or harm your baby. Even though herbs are all-natural, natural does not mean safe, especially when you're having a baby.
Herbal supplements, unlike over-the-counter and prescription medications, are not subject to the same process of governmental evaluation and regulation. Because of this, the strength and quality of a supplement can vary from brand to brand, and you can't always be certain you can trust what's written on a label.
The trouble with herbs and supplements, according to a National Institutes of Health spokesperson, is that they haven't been studied at the level that pharmaceutical drugs have--especially in pregnant and lactating women--and there is no comprehensive source on the safety of herbs during pregnancy.
Here's a list of herbs you should avoid and herbs that are safe when you're expecting. Remember, this list refers to medicinal and not culinary uses of herbs. The off-limits list is rather lengthy, but there are plenty of natural ways to alleviate your pregnancy symptoms, from ginger to tame nausea to peppermint to help with gas.
*Always consult your health-care provider before you begin taking any supplement, herbal or otherwise.
Herbal Supplements to Avoid:
This list refers to medicinal (not culinary) uses of herbs. Cooking with these herbs** and spices is perfectly safe because they're used in such small amounts, even when eaten several times per week. Likewise, applying these herbs topically, such as in lotions or soaps, is also safe. These herbs should not be ingested in the form of teas or supplements because they either lack research to prove they are safe during pregnancy, or they can induce uterine contractions, stimulate menstrual flow, and affect hormones, according to the Natural Medicines Comprehensive Database.
Aloe vera* Angelica Anise** Arnica
Asafetida Ashwaganda Barberry Basil**
Bee balm Birthwort Black cohosh Bladderwrack
Blessed thistle Bloodroot Blue cohosh Blue flag
Borage Buchu Bugleweed California poppy
Camphor Cascara sagrada Cassia Castor oil
Catnip Cat's claw Celandine Celery**
Chamomile Cinchona Coltsfoot Comfrey
Corydalis Cotton root bark Dong quai Elecampane
Ephedra Ergot stimulate Evening Primrose Fenugreek**
Feverfew Ginseng** Goldenseal Gotu Kola
Guggul Horehound Hyssop Ipecac
Juniper Kava Kava Lemongrass** Licorice**
Lobelia Mace** Motherwort Mugwort
Myrrh Nettles (or Stinging Nettles) Nutmeg**
Oregon grape root
Osha Parsley** Passion Flower Pay D' Arco
Pennyroyal Peruvian bark Pleurisy root Prickly ash
Quassia Red clover Roman Chamomile Rosemary**
Rue Sage** Saw Palmetto Senna
Slippery Elm*** Thuja
Turmeric** Uva Ursi
Vervain Vitex Wild indigo Wormwood
Yarrow Yellow dock Yohimbe
* Using aloe vera (or products containing it) as a topical skin treatment is safe during pregnancy.
** These herbs are safe to eat and use in cooking.
***While the inner bark of the slippery elm can help relieve nausea, vomiting and vaginal irritations, the outer bark of the same tree contains chemicals that could cause a miscarriage. It's better to avoid all slippery elm products, just in case some outer bark contaminated the supplements.
The following herbs have been deemed "safe" and/or "possibly safe" by the Natural Medicines Comprehensive Database and/or the Canadian Journal of Clinical Pharmacology (winter 2008 issue). As with any supplement, consult your health-care provider before you begin taking any herb listed below.
An important reminder about nutrition during pregnancy.
You must remember that even though you may want to gain as little fat as possible, it is critical that you gain enough weight. Low birth weight (less than 5.5 pounds) is a predominate factor in two thirds of all infant deaths. Infant deaths due to low birth weight are 30 times more frequent than deaths of newborns of normal weight. It seems that nutritional status and low prepregnancy weight negatively influence the birth weight of the baby. The National Academy of Sciences recommends a gain of 27.5 to 40 pounds for underweight women, 25 to 35 pounds for women of normal weight, and 15 to 25 for women who are overweight.
*Remember: This isn’t a license to eat anything and everything you want. Obese women also have a higher incidence of obstetrical complications including prolonged labor.
www.fitandfabulouspregnancy.com
*Remember: This isn’t a license to eat anything and everything you want. Obese women also have a higher incidence of obstetrical complications including prolonged labor.
www.fitandfabulouspregnancy.com
Sunday, April 26, 2009
Exercise & Shortness of Breath during Pregnancy
Even if you were in good shape pre-pregnancy, you are probably finding
yourself out of breath at the top of a flight of stairs especially in this final
trimester. The reason for this breathlessness is that by the time you are in
your 36th week, your uterus has expanded to about 1,000 times its normal
size. This means the more it grows the more it presses against your
diaphragm. Your lungs have less room to operate.
This shortness of breath may tempt you to quit exercising. However, quite
the opposite is true. A study compared sedentary pregnant women with
pregnant women who were rode a stationary bike three days a week for 25
minutes each time. Researchers found the women who exercised had less
severe symptoms of breathlessness. This led them to speculate that physical
conditioning may make the mechanics of breathing more efficient and may
help prevent and treat pregnancy-induced shortness of breath.
The Bottom Line:
If you feel out of breath, slow down or stop and rest. But don’t stop exercising
all together. Stay active and continue to exercise because of the potential benefits.
www.fitandfabulouspregnancy.com
yourself out of breath at the top of a flight of stairs especially in this final
trimester. The reason for this breathlessness is that by the time you are in
your 36th week, your uterus has expanded to about 1,000 times its normal
size. This means the more it grows the more it presses against your
diaphragm. Your lungs have less room to operate.
This shortness of breath may tempt you to quit exercising. However, quite
the opposite is true. A study compared sedentary pregnant women with
pregnant women who were rode a stationary bike three days a week for 25
minutes each time. Researchers found the women who exercised had less
severe symptoms of breathlessness. This led them to speculate that physical
conditioning may make the mechanics of breathing more efficient and may
help prevent and treat pregnancy-induced shortness of breath.
The Bottom Line:
If you feel out of breath, slow down or stop and rest. But don’t stop exercising
all together. Stay active and continue to exercise because of the potential benefits.
www.fitandfabulouspregnancy.com
Exercise and your 3rd Trimester:
Ever since the first trimester your heart rate has been
increasing as a result of all the extra blood your pregnant
body requires. It continued to increase in your second
trimester and is now at least 15 beats per minute above
what it was pre-pregnancy. Also your body has an
increased need for oxygen due to your weight. This all
means that there is an unmistakable decline in your ability
to maintain exercise intensity. This is definitely not a sign
of failure at all! Your pregnant body is working just as
hard when you exercise at a slower pace and a lower
intensity at this point in your pregnancy. Don’t take this
as a sign that you should stop your physical activities all
together, just modify them and continue to really listen to
your body and its signals to slow down or stop and rest
during your workouts.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
increasing as a result of all the extra blood your pregnant
body requires. It continued to increase in your second
trimester and is now at least 15 beats per minute above
what it was pre-pregnancy. Also your body has an
increased need for oxygen due to your weight. This all
means that there is an unmistakable decline in your ability
to maintain exercise intensity. This is definitely not a sign
of failure at all! Your pregnant body is working just as
hard when you exercise at a slower pace and a lower
intensity at this point in your pregnancy. Don’t take this
as a sign that you should stop your physical activities all
together, just modify them and continue to really listen to
your body and its signals to slow down or stop and rest
during your workouts.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Wednesday, April 22, 2009
Does exercise affect your baby's movement?
By the middle of the 2nd trimester you will probably start feeling your baby move a lot. However, you may not feel him/her when you are exercising.
Should you be worried? Probably not! The motion of your body moving probably just puts your baby to sleep. I rarely felt my little girl during my workouts.
Remember that by the end of your 3rd trimester your baby will slow their movement in general because there is so much less room for your little one to move in. Instead of the second trimester’s sweet, fluttery kicks and movements, you may feel painful jabs and dramatic rolls as your baby struggles to get comfortable in your cramped uterus. If you don’t feel your baby all day, you may want to contact your Health Care Provider, just in case.
Should you be worried? Probably not! The motion of your body moving probably just puts your baby to sleep. I rarely felt my little girl during my workouts.
Remember that by the end of your 3rd trimester your baby will slow their movement in general because there is so much less room for your little one to move in. Instead of the second trimester’s sweet, fluttery kicks and movements, you may feel painful jabs and dramatic rolls as your baby struggles to get comfortable in your cramped uterus. If you don’t feel your baby all day, you may want to contact your Health Care Provider, just in case.
Tuesday, April 21, 2009
Don't forget good nutrition in the 3rd Trimester!
Although it may be tempting to think it is too late to eat well in the 3rd trimester, think again! This is actually the most important trimester when it comes to nutrition. Your baby is growing now more than ever and a well
balanced diet is extremely important.
Keep your refrigerator stocked with different types of fruit and vegetables and try to get at least three servings of each a day. I ate a lot of strawberries, nectarines, spinach and carrots during my last trimester.
Don’t neglect your calcium, your baby needs it for his/her hardening bones. You don’t just have to drink milk, you can have low fat yogurt, cottage cheese and ice cream (just be moderate with this one)! You need 1,000 milligrams a day.
Protein is also important, be sure to have a little with each meal. Check the “protein” content on the back of items. Also check the fat content and try to stay on the low fat side. Yogurt even has a little protein in it. You need 71 grams a day.
Enough fiber (in fruits in vegetables and whole grains) and water (48 to 64 ounces) will continue to help with any constipation issues you may have. Continue to take the Pre Natal supplement advised by your Physician.
balanced diet is extremely important.
Keep your refrigerator stocked with different types of fruit and vegetables and try to get at least three servings of each a day. I ate a lot of strawberries, nectarines, spinach and carrots during my last trimester.
Don’t neglect your calcium, your baby needs it for his/her hardening bones. You don’t just have to drink milk, you can have low fat yogurt, cottage cheese and ice cream (just be moderate with this one)! You need 1,000 milligrams a day.
Protein is also important, be sure to have a little with each meal. Check the “protein” content on the back of items. Also check the fat content and try to stay on the low fat side. Yogurt even has a little protein in it. You need 71 grams a day.
Enough fiber (in fruits in vegetables and whole grains) and water (48 to 64 ounces) will continue to help with any constipation issues you may have. Continue to take the Pre Natal supplement advised by your Physician.
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