ML Interest Tag: pelvic-floor

9 Smart Strategies for a Healthier Pregnancy

by Aimee Della Bitta

Getting the news that you’re expecting is instant motivation to commit to a health and wellness routine. Those mama-bear instincts immediately kick in, and the desire to care for your growing baby is fierce and unwavering. While the intention for a healthy pregnancy is clear, discovering the best ways to stay on track isn’t always easy. We’ve rounded up 9 important tips for a healthy pregnancy.

photo: iStock

1. Get a dental cleaning.
Your pearly whites might not be the first thing you think of when you’re creating a health plan for your pregnancy, but the increased hormones during pregnancy can affect your body’s response to plaque (the layer of bacteria on your teeth). Maintaining good dental hygiene at home and visiting your dentist while pregnant is extremely important. 

Research has found a link between gum disease in pregnant women and premature birth with low birth weight. So make sure that both your teeth and your gums get extra care and attention while you’re expecting. Don’t forget to let your dentist or any other specialist you see while pregnant know you’re expecting.

2. Get proper nutrition.
When you’re pregnant, you’re not just eating for two—you’re also consuming the vitamins and minerals for two! Focus on consuming nutrient-rich foods like fresh fruits and veggies, and consider supplementing your nutrition with a prenatal vitamin.

3. Avoid hyperpigmentation with broad-spectrum mineral sunscreen.
The “mask of pregnancy,” clinically known as melasma, is a condition experienced by anywhere from 50% to 75% of women. It’s a specific form of hyperpigmentation that is most commonly associated with pregnancy. While you may have heard that it’s triggered by the increase in estrogen that happens when pregnant, you might not know that the condition is exasperated by sun exposure. That’s why it’s more important than ever to incorporate sunscreen into your daily routine while growing your bump. 

Choosing the right sunscreen is also important. The FDA says that there’s enough current evidence to conclude that titanium dioxide and zinc oxide—ingredients that are used in mineral sunscreen products—don’t warrant the same health concerns as chemical sunscreen ingredients such as oxybenzone. So, to be safe, stick to mineral-based sun blockers while pregnant. 

photo: iStock

4. Eat small meals throughout the day to avoid heartburn.
Those pesky pregnancy hormones are disrupting things again by causing the lower esophageal sphincter (the muscular valve between the stomach and esophagus) to relax, allowing stomach acids to flow back up into the esophagus. This means that more than half of all pregnant women will experience heartburn. 

Luckily, there are ways to combat heartburn before it hits. Doctors recommend eating several small meals each day (try one of these nourishing bowls) rather than large ones.  Avoid fried, spicy or rich (fatty) foods, and try not to lie down directly after eating. 

5. Stay hydrated with filtered water to reduce exposure to toxins.
Don’t leave home without your water bottle! You’ll need more water than the average person, since water plays an important role in the healthy development of your baby. To play it extra safe, drink filtered water when possible to avoid lead, microorganisms, bacteria and other toxins.

6. Focus on pelvic mobility exercise to avoid diastasis recti.
It’s tricky to say and even trickier to deal with: diastasis recti, a condition many women suffer from as a result of pregnancy in which the abdominal muscles separate. Before you hit the panic button, there are a few things you can do while pregnant, as well as moves you can do postpartum, to help avoid this from happening. Focus on pelvic mobility exercises, such as pelvic tilts, pelvic circles and bridges. When paired with correct breathing, these build a better relationship between your abdominals and your pelvic floor muscles. Check out exercises programs, like those at Every Mother, for a more complete guide on how to keep your core strong during and after pregnancy.

photo: iStock

7. Eat ginger on a regular basis.
Ginger, considered to be a super food because of its numerous health benefits, is especially powerful for pregnant women. It helps boost blood circulation, relieves nausea from morning sickness and can help keep blood-glucose levels in check. 

8. Start a journaling ritual.
If you don’t already have a journaling routine, start one during your pregnancy. The nine-plus months leading up to the arrival of your baby can be overwhelming, and this ritual can help you acknowledge and process whatever you may be feeling. It’s also a great strategy for better understanding how your diet, daily activities and skin routine affect your health. By documenting your patterns, you can develop a system that works best for you and your body. 

9. Maintain your healthy habits as much as possible.
The easiest thing to do while pregnant is to maintain the healthy habits you already have. The old adage about eating for two may sound great, but your body does not need double the calories. Guidelines vary, so talk to your health care provider about what they recommend for you during each trimester. If you’re used to a workout schedule, try and keep it, even if you need to adjust the specific exercises. And most importantly, always listen to your body; it’s your most powerful guide!

—Aimee Della Bitta

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Dos & Don’ts for Postpartum Exercising

By Vern Hill

Photo: Carifit

Working out after having your baby can seem kind of scary. Your body has been through some pretty big changes while nurturing and bringing your gorgeous new baby into the world. It is totally okay to feel nervous about getting back into working out. However, research proves that the right exercises can positively benefit your body’s healing process and will also help boost your energy levels, your mood and your fitness. CARiFiT, the post-natal babywearing fitness experts have put together a clever checklist of things to help you ease your way safely back into your workouts.

Postapartum Exercise Do’s

  • Start gentle exercise and activity as soon as you ready. It will help boost your energy levels, improve your sleep and your mood.
  • Start your kegel exercises as soon as you can as this will help with bladder control if that has been affected during pregnancy or childbirth.
  • Speak to your OB/GYN before you start more high-impact exercise.
  • Wait for longer if you have had a c-section, and check with your midwife or OB/GYN before you get started.
  • Stay active as it will help both your healing and your mood.
  • Listen to your body and pace yourself.
  • Focus on your mental wellbeing by also taking time to rest, meet friends and share your experiences with others.
  • Try and schedule your workouts after feeding times if you are breastfeeding.
  • Stay hydrated.
  • Get a good sports bra. Your cup size will have changed and if you are nursing, it is a good idea to buy a supportive nursing bra.

Postpartum Exercise Don’ts

  • Start exercising until your midwife or OB/GYN says that your body is ready.
  • Try and restart exercise until you really feel that your body is ready.
  • Rush into high intensity workouts that could be unsafe instead you need to gently ease back into working out to allow your body to adjust to not being pregnant.
  • Put pressure on yourself. A balanced approach which focuses on safe workouts and good nutrition whilst enjoying these precious months is so important right now.
  • Focus on abdominal curls or crunches, your core will take time to recover. Kegel exercises and deep stomach breathing are preferred initially.
  • Bend from the hips when lifting the baby or heavy things, try and bend the knees so that you are not putting undue pressure on the lower back.

At CARiFiT we are committed to making sure that you can get back into working out safely and our focus is always on the right movements for the postpartum body. We want all new moms to be able to feel the physical and emotional benefits of moving but we know that this is a time when you need to listen to your body and exercise appropriately. To get you started, we have rounded up the five moves all new moms should master.

Focus on perfect form first to really engage the intended muscles. If you are doing the moves incorrectly then you run the risk of injury and are unlikely to be  working the right muscles. Your time is precious so make it worthwhile! Ready to get strong? *Aim to do 8-10 reps of each following exercise, 3 times. Combine the exercises together for a full-body circuit.

1. SQUAT
Muscles Worked: Quads, hamstrings, glutes, core

Postnatal Benefits: During pregnancy, your growing bump pulls the body into anterior pelvic tilt, creating short stiff hip flexors and lengthening and weakening your hamstrings and glutes. Basically, your posterior chain (muscles on the back of your body) switches off. As well as getting your glutes and hamstrings firing again, squats aid pelvic mobility, restore core stability and recruit the abdominal and pelvic floor muscles as you inhale to lower and exhale to rise.

2. SHOULDER PRESS
Muscles Worked: Shoulders, core, upper back, triceps

Postnatal Benefits: From lifting and holding your little one to putting the groceries away or storing luggage overhead on a plane or train, a strong upper body is essential for moms. Pressing overhead doesn’t just strengthen your shoulders, it works your core, activating the deep TVA muscles and pelvic floor – jackpot!

3. LUNGE
Muscles Worked: Quads, glutes, core

Postnatal Benefits: Like squats, lunges build strong legs and glutes, which can help to alleviate common postpartum complaints like back and knee pain. Lunges also ease with tight hip flexors, recruit your core for stability and control and challenge your balance. We’ve focused on reverse lunges here as they place less stress on your knee joints than forward lunges, which is particularly important while the joint-loosening hormone Relaxin is still present in your body.

4. BENT OVER ROW
Muscles Worked: Upper and middle back, shoulders, core, arms

Postnatal Benefits: Feeding, rocking, cuddling, changing—as a new mom, it can feel like you’re forever in a hunched position, which, combined with weakened abdominals, is a fast track to back pain.  Bent over rows work your back muscles and help to counteract that rolled forward position your shoulders often default to post-baby.

5. DEADBUG
Muscles Worked: Core

Postnatal Benefits: Even if crunches were postpartum core-friendly (in case you weren’t sure, they’re not) there are far more effective ways to strengthen your core. The deadbug is a strong move that uses the whole core, from the deep TVA muscles to the obliques and pelvic floor, as well as the stabilizing muscles of the lower back. Performed correctly, it’s a tough one, so you might need to start with simpler variations to maximise the benefits.

For more,  join CARiFiT4ALL, a free plan to help you understand how to get back into exercise, healthy eating safely and quickly.

I have been helping new moms get back into exercise for over a decade. Dubbed the "baby man" after carrying the babies for moms whilst they exercised, I saw that by merging babywearing and fitness, we could remove the barriers to exercise and I launched CARiFiT 6 years ago!

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Accepting & Loving Your Postpartum Body

By Ashley Rice

Carrying and birthing life into this world is a miracle. Our bodies go through so many beautiful changes in order for this to happen. Yet there is a cultural expectation for moms to erase signs of pregnancy immediately after giving birth. We are made to feel ashamed of our protruding belly, loose skin, stretch marks, and sagging breasts. We feel the pressure to immediately get our pre-pregnancy body back! When I’m asked how I was able to do it I simply respond, “I didn’t and I’m not mad about it!”

After carrying and birthing four babies, I have learned to celebrate and love my body unconditionally. I’ll be honest though, it took almost four pregnancies before I got to this place of self love. I finally started nourishing and moving my body from a place of love and adoration, which helped me to start enjoying my postpartum fitness journey. I changed my focus from achieving a certain weight, size, or shape to giving my body what it needed to thrive! It was this mindset shift that led to improved health, increased energy and confidence.

Here are 7 things I did that helped me develop a healthy and enjoyable lifest‌yle:

1. I took time to rest and recover. I took time to bond and enjoy my baby, while my body healed. I had a C-section with each of my pregnancies, so I was never in a rush to start exercising. Once I reached the 8 week postpartum mark, I started walking a few days a week. I started slowly, really listening to my body and only doing what it allowed. 

2. I focused on actionable goals rather than outcome goals. This means I figured out what actions I needed to take to reach my larger, long term goal. My short term goals, starting out, were to drink plenty of water daily, eat protein at every meal and snack, and to get in three, 25 minute workouts each week. By focusing on actionable goals, I felt more in control of my journey because I was in control of my actions. It also made the journey fun because it kept me from focusing on how far away I was from my pre-pregnancy size, and brought me to the present! My focus became about conquering each goal for the day, and that was doable! This also kept me focused on sustainable and healthy methods to lose the baby weight, rather than turning to quick fixes, jeopardizing my overall health to temporarily move the scale. 

3. I built a strong foundation. After a few weeks of just walking, I eased into workouts, really focusing on building stability in my core and joints. I learned the importance of this the hard way! After my third pregnancy, I made the mistake of skipping over this step and I ended up with a back injury as a result. I spent several months in physical therapy, to reverse the injury and build stability in my core. The hormonal changes and changes from pregnancy and delivery can cause joint dysfunction, especially around the pelvis, and weakness of the pelvic floor. That, combined with the separation of the abdominal muscles to allow for a growing belly, are a recipe for injury. This is why after Baylor was born, I made strengthening my core a priority. When people think core, they often think sit-ups are the best way to target it. Instead, it’s important to focus on strengthening the deepest abdominal layer, the pelvic floor, and hip stabilizing muscles.

4. I ate more protein. By increasing my protein intake, I was able to boost my metabolism significantly, helping to burn calories and fat throughout the day. It also helped to curb my hunger by balancing out weight-regulating hormones. I increased my protein intake by eating protein at every meal and snack, making sure to eat at least every 3-4 hours throughout the day. My go-to lean protein sources were grilled chicken, grass fed ground beef, beans and legumes, eggs, salmon and tuna.

5. I cut back on processed food. I tried to eat mostly whole, natural foods while limiting my intake of foods from a package. However, it was busy with four kids under six years old and I was breastfeeding a brand new baby. I definitely wasn’t prepping all my foods from scratch. To make the best choices I could, I made sure to read the ingredients list on the food labels. I would try to choose options with ingredients I could pronounce or understand, avoiding the big and unrecognizable ingredients that are more heavily processed and chemically altered.  

6. I drank a lot of water. Since I was breastfeeding Baylor, I knew I needed to drink plenty of water to keep my milk supply up. I also wanted to make sure that I was getting enough water to support my recovery from workouts, energy levels, digestion, and skin. These areas tend to suffer when I’m not getting enough. I carried around a 32 oz water bottle and refilled it several times throughout the day.

7. I showed up consistently. At the beginning of each week I took time to schedule my workouts like I would a meeting. I blocked that time off for myself. If something came up, I always made sure to reschedule my workout for another day or time. It wasn’t about being perfect in my fitness routine or diet, because I never was. There were also times I had to cut my workouts short to tend to a crying baby or needy toddler. What was important was that I kept showing up! It was the consistency that led to change.

I encourage you to celebrate and love your body for all it has done! You will be surprised at how far a little self love can take you. While you may not look or feel the way you did before having babies, I can promise you this. You are beautiful!  

RELATED STORIES:
How You Can Restore Your Postpartum Core
Genius At-Home Fitness Hacks for Busy Parents
10 Workouts New Moms Can Do at Home

This post originally appeared on The Lavender Lifestyle.

Ashley and Jocelyn have experienced it all being a working mom, stay-at-home mom, pregnancy fitness, postpartum fitness, fad diets, nutrition struggles, etc. Both are NASM certified personal trainers, certified nutrition coaches, and hold a B.S. in Health/Fitness management. They help women step into their power and become who they are meant to be, inside + out!

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How You Can Restore Your Postpartum Core

By Vern Hill

Your body has done some amazing things over the past few months, more than anything, it has created and give birth to a tiny human! As your baby grew, your body cleverly accommodated it but for many, even most women, the abdominal muscles will have accepted some degree of separation to allow for your growing bump. This is totally normal and with the right approach and the right exercises, these muscles will find their way back together. 

Let’s start with breathing! For a lot of post natal mums, the art of breathing and engaging the core muscles correctly requires some reminding and retraining. It is hugely important to restore good breathing techniques in order to form a foundation for which to grow on. There are a number of disciplines of exercise that rely on correct and proper breathing techniques and this is by no means just about fueling the body with oxygen, it is actually to make sure that you can properly connect with the core muscles as day to day movement relies on correct core engagement. By starting with a good breathing technique, you will lay the foundations for a stronger core. 

How to Breathe Correctly

  • Start by lying on your back with one hand on your tummy and the other hand on the side of your ribcage
  • Breathe deeply into your tummy and into the side of the ribcage feeling your tummy rise and your ribcage expand
  • As you breathe out, you should feel your tummy relax

Once you have mastered this and you are sure you are activating your pelvic floor muscles you can move onto movement based exercises below.

Hip Bridges: Aim to do 2 sets of 12 reps

  • Lying on your back bend your knees so that your feet are flat on the floor
  • Raise the hips off the floor squeezing your glutes (bum) and activating your pelvic floor muscles
  • Hold at the top for a few seconds then relax back down to neutral position

Squats: Aim to do 2 sets of 12 reps

  • Start with your feet hip width apart 
  • Breathe in as you sit back into the squat as if to sit onto a chair 
  • Keep a neutral back throughout with weight evenly distributed through your heels
  • Squeeze your bum to stand back upright to starting position

Half Press Ups: Aim to do 2 sets of 8 reps

  • Start on your knees with your hands under your shoulders 
  • Knees, hips and shoulders should all be aligned
  • Breathe in as you bend your elbows wide and lower the chest to the floor
  • Keep your head aligned with your spine
  • Breathe out as you push yourself back to the starting position

Remember only even do as much as you feel you can do, listen to your body and ease into it.

Checking your tummy gap (Diastasis Recti): Understanding your own tummy gap, core and pelvic floor activation levels is key to fully restoring your postpartum strength and fitness. Remember that everyone is unique and everyone’s starting point is personal. For more physiotherapist led core series including Diastasis check and scar massage check out CariFit.  

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I have been helping new moms get back into exercise for over a decade. Dubbed the "baby man" after carrying the babies for moms whilst they exercised, I saw that by merging babywearing and fitness, we could remove the barriers to exercise and I launched CARiFiT 6 years ago!

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Postpartum Exercising: What You Need to Know

By Kate Mihevc Edwards

Editor’s note: Any medical advice presented here is expressly the views of the writer and Red Tricycle cannot verify any claims made. Please consult with your healthcare provider about what works best for you.

Exercise has always been my sanity and after having my son, all I wanted to do was go for a run! As a new mom I couldn’t wait to get back out there, but I had so many questions! Here are some of the most common questions about exercise, so you can feel good without hesitation. 

“What should I know about my body as it heals postpartum?”

The body undergoes tremendous change and adaption throughout pregnancy. Every system in the body is impacted, the musculoskeletal, cardiovascular, endocrine, pulmonary, renal and nervous system. Respecting the natural healing process after childbirth is paramount. 

“When can I safely return to exercise?”

For moms, exercise is a great way to socialize and get out of the house, increase their fitness, and live a healthy lifest‌yle. Research shows that exercising postpartum can reduce the chances of postpartum depression. When returning to exercise postnatally, slow and steady always win the race. The timeline for returning to exercise postpartum varies for everyone.

Most women can begin exercising during the first month postpartum. Start with deep breathing, pelvic tilts, submaximal pelvic floor contractions and gentle, easy walking. By six to eight weeks, most women are able to return to more intense activities such as running, cycling, lifting and aerobic exercise. If you have had a C-section, return to exercise may be a little slower. Walking soon after a C-section can help with scar mobility and circulation. Bleeding is normal during the first several weeks, but if there are increased or excessive amounts of blood, it is often a sign of overexertion.

“Can I exercise while breastfeeding?”

There’s no reason a breastfeeding mom should not exercise. However, if she’s going to exercise while breastfeeding, she needs to be aware that breastfeeding requires increased energy consumption, an increase in caloric intake, and bone mineral density is impacted.

In order to exercise and continue to breastfeed without injury, women must be able to balance the needs of their body and their desire to be active. Research demonstrates that the energy needs of a breastfeeding mom are greater than those of a pregnant woman. Women may need an additional 500 calories per day for adequate milk production and energy needs even before exercise is added into the equation. With exercise, the caloric intake increaes further.

Many women attribute their “milk drying up” to exercise, but that’s a myth. If the mother is getting adequate food and fluid to account for the extra water and calorie loss with exercise, she will be able to maintain her milk supply. If milk supply decreases with increased activity, that may be a sign that it’s necessary to increase calories and/or fluids consumed.

Another lesser-known fact is that stress fractures can be more common in the postpartum period. Bone mineral density (BMD) is affected during this time, particularly with breastfeeding. This occurs because the calcium in the mother’s bones mobilizes to meet the increased demand for calcium in her milk. In most women, BMD loss is reversed with cessation of breastfeeding. BMD loss is associated with osteopenia and osteoporosis later in life, and is a factor in bone stress injuries.

Breastfeeding increases the energy demands on the body, and it can also negatively impact bone mineral density. Despite these facts, there is no reason why any women should not exercise while they are breastfeeding.  The key to remaining healthy, injury-free and active during this time is to stay hydrated, eat enough, listen to your body, and get plenty of rest. 

“What are the best exercises to do postpartum?”

Every pregnancy is different, but here are some exercises that will benefit anyone no matter what their experience was like. They’re written in order of difficulty.

1. Diaphragmatic Breathing and Pelvic Floor Muscle Activation / Relaxation

Pelvic floor dysfunction is common after childbirth and may lead to things such as urinary or fecal incontinence, pelvic organ prolapse or pelvic pain. Taking time to rehabilitate these muscles in the early postpartum period can improve or prevent these symptoms.

Lie on your back with your knees bent. You can also try this lying on your side or on your hands and knees. Take a deep breath in. Feel your ribs expand and your chest and belly rise. As you exhale, your ribs should move down and inwards, and the chest and belly should fall. All 3 areas – chest, ribs, belly – should be involved. When these muscles are coordinated that indicates good diaphragm function. Once you feel comfortable with breathing, turn your focus to the PFM.

As you inhale, the diaphragm contracts and flattens and the PFM relax some, and lengthen. When you exhale, the diaphragm relaxes, becoming more dome-like, and the PFM begin to contract.  Work up to holding it for 10 seconds CONTINUING TO BREATHE.

Goal: 10 repetitions, 2 times a day

2. All-fours Knee Lift

Begin on your hands and knees, with your hands under your shoulders and your knees under your hips with a neutral spine. Take one breath to prepare, activating the PFM as you exhale. On the next exhale, lift one knee off the floor, enough that you could slide a piece of paper under it. Hold 5 seconds and return to start. Continue, alternating sides. For a challenge, try straightening one leg behind you without arching or twisting the trunk.

Goal: 3 sets of 5 repetitions on each leg, once a day

3. Side Plank

Lie on your side with your trunk on your forearm, hips stacked, and knees bent. Take one breath to prepare and activate the PFM as you exhale. On the next breath, exhale. Imagine you’re pulling the inner part of your support arm toward your torso, lift your ribs and then your hips. You’ll be in a side plank position. Hold for up to 10 seconds. For a challenge, begin with your legs straight.

Goal: 10 repetitions, once a day

When you begin exercising postpartum, remember that slow and steady wins the race. If you’re tired, rest. If you feel good keep going. Every woman is different and will get back to exercise as their body is ready.

Kate Mihevc Edwards
Tinybeans Voices Contributor

Dr. Kate Mihevc Edwards PT, DPT, OCS, author of Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum, is a physical therapist, author, business owner & educator helping physical therapists widen the lens on treating and caring for endurance athletes.

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What Motherhood Means for Your Vagina

By Samantha Paget

Creating a birth plan is no mean feat–there’s a lot to consider, after all, and your baby’s given you a non-negotiable deadline.

When putting your birth plan together, you’ll be faced with predicting every situation that might arise leading up to, during and after the birth—don’t forget the days and weeks postpartum, too!

But, no matter how meticulously you’ve covered all angles, your baby might not have gotten the memo. You may find things happen beyond your control, and beyond the control of the medical staff around you, and some aspects of your birth plan may go awry.

Birth complications mean communication is key

Unfortunately, for some women, these complications could make birth and the aftermath significantly more difficult. New research by specialist lawyers Bolt Burdon Kemp found that almost 1 in 10 women felt they had no one to talk to about vaginal health throughout their pregnancy journey.

We want to change that statistic. Here are some of the common issues you and your vagina might face during your entry into motherhood:

1. Vaginal tearing during labor. Going into labor typically means contractions. In this first stage of labor, contractions help open your cervix (that’s what ‘dilating’ is) and you’ll need to persevere through the contractions until your cervix opens to at least 10cm. That’s when the second stage of labor begins, and you can start pushing your baby out. And this is also when vaginal tearing could occur.

What is vaginal tearing?

Vaginal tearing is the name given to the accidental tearing of your vagina, and this tearing could extend to the muscles between your vagina and anus (known as the perineum). Vaginal tears can happen if your baby is pushed out too quickly, before your perineum has had a chance to stretch. Depending on your progress, your midwife or doctor may recommend an episiotomy–a small cut along the perineum–to help prevent accidental tearing. Do some research and make sure this is factored into your birth plan as a possible eventuality.

Eventually, your baby’s head (or buttocks, because some babies feel alternate) will start to show. Despite what the movies tell you, you’ll need to stop pushing at this stage and let your baby come out slowly. This could also help reduce the chances of accidental vaginal tearing as you’re giving the perineum time to stretch gently out.

Fortunately, there are things you can do to help your perineum out. Practice pelvic floor exercises throughout your pregnancy to ensure your pelvic muscles are strong and supportive during labor. In the weeks before your due date, give yourself some perineum massages to get the muscles more flexible. You could do this yourself or ask your birthing partner to help. Limit these to twice a week to keep the muscles supple in time for the birth. Perineum massages won’t eliminate the possibility of vaginal tearing completely but can help give the vagina a better chance of surviving unscathed.

2. Your vagina may change in size and behavior. It’s normal for your vagina to feel sore and painful directly after birth—and for a few weeks or months afterward too. If anything doesn’t feel quite right, don’t hold back from going to the doctor. With research finding that almost half of women (47%) admit to not knowing enough about their reproductive health to know what is normal and what is not, it’s all the more important to both keep yourself informed and seek advice from your doctor if you’re ever not sure. After birth, you may also find that things are different down there.

Your vagina may feel looser for example.

Your vagina might feel looser than normal, but this is less because your vagina itself has been stretched out and more because your pelvic floor muscles have become weaker. Keep going with your Kegel exercises to help strengthen the muscles. Kegels can also help with any incontinence issues you may have, so you can ditch that post-pregnancy diaper a little earlier.

Your discharge may change too.

You’ll have heavy discharge called lochia in the weeks after birth, but you may also find changes in your regular discharge. Up until day 10, it may be more watery, and pink or brown in color. In the days that follow, the color may transition into a cream or yellow, and slowly return to the typical color and texture you’re used to.

You may also have vaginal dryness, particularly if you’re breastfeeding (because it lowers your estrogen levels). This could mean you find it painful to have sex, so it’s important not to rush or force things, even if you’re mentally ready to have sex again. Doctors recommend waiting four to six weeks after birth to have sex and using plenty of lube when you do.

If you still have questions about your reproductive health, don’t hesitate to keep researching and asking your doctor questions. Learn as much as possible, so you’re aware of what’s to come and all the options available to you so you can be prepared and as relaxed as possible on the day and all the days following your baby’s birth.

Samantha Paget is a Registered Nutritional Therapist and a registered member of the Complementary & Natural Healthcare Council (CNHC). She is the Founder and Director of Paget Nutrition and practices out of two clinics in central London where she sees private clients.

 

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Pee When You Sneeze? There’s a Fix for That

By Rachel Gelman

Photo: Pexels

In case you didn’t know, having a baby is a big deal. Shocking, I know. Pregnancy and childbirth are game-changers and impact a mother emotionally, psychologically and of course physically.

One part of the body that is often affected yet overlooked? The pelvic floor. This is a muscular bowl inside the pelvis that supports the pelvic organs. Like a mom, it has many jobs: As one of the main core muscles of the body, they provide stability, helps start and stop the flow of urine and feces, and play a role in sexual function. And let’s not forget: These muscles also help push a baby out during a vaginal delivery.

Unfortunately, these muscles can be easily injured during childbirth. They can be stretched, cut, or torn. Even if a person has their baby via c-section these muscles just helped support a baby for about 40 weeks. Think of how tired you get after rocking your baby for an hour; these muscles were doing that non-stop! As a result, these muscles can become dysfunctional, just like any other muscle of the body. Pelvic floor dysfunction can lead to a variety of symptoms such as urinary incontinence, back pain, or pain while having sex.

Therefore, it is important to have these muscles in good shape. Keeping these muscles healthy prior to pregnancy can improve their function and help with recovery following delivery. Most people assume that means strengthening. Gotta get these muscles a gym membership and mini barbells, right? Not exactly.

While strengthening can be what is needed, sometimes these muscles are actually in a guarded or tightened position and need to learn to relax. Sometimes the muscles need to learn to have better overall coordination which can help during delivery. Or maybe the muscles are strong but need to improve their endurance. In general, the pelvic floor muscles need to have a good range of motion, coordination, and strength to do their job well.

Every person, and pelvic floor is different. Therefore, it is important to consult a pelvic floor specialist to determine what an appropriate treatment plan would be for you. In many countries, pelvic floor physical therapy is automatically provided postpartum. A pelvic floor PT can address any pelvic floor dysfunction pre- or post-partum and of course help with the recovery process after delivery.

Motherhood can be challenging and it can be difficult to make time for yourself, but in my opinion, getting your pelvic floor working well should be a part of the mom routine.

Rachel Gelman, PT, DPT is a clinician, writer and educator specializing in pelvic floor dysfunction. She teaches the pelvic health curriculum in the Doctor of Physical Therapy program at Samuel Merritt University and is an expert for INTIMINA, which aims to help improve all aspects of a woman’s intimate health.

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11 FREE Online Workouts for Pregnant Women

by Whitney C. Harris

Being pregnant means your body goes on a whirlwind adventure of hormones, cravings and more. From morning sickness to exhaustion, it can make working out and staying healthy a bit of a challenge. But keeping your body moving is one of the best ways to head off pain and also prepare for labor and childbirth. So get the green light from your doctor about exercising during pregnancy and check out these 11 free online workouts.

A Full-Body Pregnancy Workout by POPSUGAR Fitness

What it is: This 24-minute workout starts with a warm-up yoga flow before getting into the more challenging resistance exercises. Expecting mamas can expect to work everything from their back and shoulders to glutes and thighs, even engaging pelvic floor muscles and core stability when crunches just aren’t an option.

Why you’ll love it: Depending on where you are in your pregnancy and how fit you’re feeling, there are modifications you can choose from, which is ideal for changing bodies. You can also use an exercise band, free weights or no equipment at all. And what mama-to-be doesn’t love plenty of restorative stretching?

Prenatal Yoga by SarahBeth Yoga

What it is: A very full 20 minutes of all your favorite yoga poses, including chaturanga push-ups and triangle pose. The approach is straightforward and fuss free, with reminders for breathing and visuals of modified poses.

Why you’ll love it: A consistent yoga practice can not only keep you strong and limber, but may aid in postpartum recovery too.

10-Minute Celeb Workout by POPSUGAR Fitness

What it is: Celebrity trainer Andrea Orbeck helped Heidi Klum stay healthy and fit during pregnancy. Here, she leads a 10-minute workout with plenty of reps and a focus on keeping posture in check.

Why you’ll love it: You’ll get your heart rate up for sure, but this workout is so quick that you may not even break a sweat. Squeeze it all in before or after work, or anytime you have a handful of minutes and want to check exercise of your to-do list!

Prenatal Kettlebell Workout by BodyFit by Amy

What it is: A series of basic, simple movements kicked up a notch, thanks to the help of a kettlebell. Each exercise is about 45 seconds of movement and then 15 seconds of active rest.

Why you’ll love it: It works well for all three trimesters, especially the third because all the core work is from a standing position, not laying down on your back.

Prenatal Stability Ball Workout by BodyFit by Amy

What it is: Twenty minutes of free-weight work with the added challenge of the stability ball, which forces you to engage your core. You’ll do a little bit of everything from bicep curls (good practice for holding a growing baby) to squats (perfect for picking up a dropped pacifier).

Why you’ll love it: If you exercise frequently, then these exercises might be a nice break from your ordinary routine. Save that stability ball for easing the pains of labor, and for lightly bouncing a fussy baby who needs some rhythmic movement or help getting to sleep.

Barefoot Pilates Dance Workout by BeFIT

What it is: A ballet-based workout, this video leads you through some rhythmic dance moves that will have you practically floating across the floor for 11 straight minutes.

Why you’ll love it: The constant movement is challenging but gentle, and will give you a nice boost of energy post-workout.

20 Moves in 20 Minutes by Nancy Taylor

What it is: A high-intensity interval training workout (HIIT) combining five warm up exercises; ten are relatively intense, and five focus on core and cool-down. Each move is 40 seconds with 20 seconds of active rest, like marching in place.

Why you’ll love it: The workout is intense but low impact with none of the big, dramatic jumps typical of most HIIT routines. Plus, Nancy’s energy and positive attitude are infectious.

30 Minute Prenatal Barre Workout by FIT by Larie

What it is: An at-home barre experience full of super-low-impact moves and enough pulsing to feel tons of burn.

Why you’ll love it: All you need is a chair, which you can even skip to make it more challenging during the first and second trimesters. But it’s a good idea to pull one out for the third.

Standing Pilates Routine by BeFIT

What it is: Dive into some low-intensity standing work on the mat, including pelvic tucks and lunges. The effect will challenge your balance while getting your body light and loose.

Why you’ll love it: All it take is 10 quick minutes to improve balance and coordination and prevent some of the discomforts of pregnancy.

Booty and Legs by Tone It Up

What it is: Focus on your lower body with tons of lunges, squats, and kick-backs. The goal is to burn your way through 20 nearly non-stop minutes of exercise, with or without the “booty band” for added resistance.

Why you’ll love it: The beach setting and upbeat music will have you feeling motivated and as if you’re anywhere else but your home gym.

Prenatal Exercises for Stretching by Jessica Valant Pilates

What it is: Ten calming minutes of moderate stretching to gently open your neck, chest, hips, and back.

Why you’ll love it: This routine is full of fluid but controlled movements that will make you feel great in the moment and alleviate any persistent discomfort.

—Whitney C. Harris

featured photo: StockSnap via Pixabay

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Here’s How to Make Everything Hurt Less When Carrying Your Baby

by Shahrzad Warkentin

Are you achy and exhausted all the time? No, you’re not just getting older (although parenting will age you faster), it could be that you’re suffering from repetitive stress injuries from carrying a baby. It’s a serious problem, but luckily there are some things you can do to lessen your pain.

After pregnancy, “Your body is completely changed,” Dr. Karen Sutton, an orthopedic surgeon and sports medicine specialist at Stamford, Connecticut’s Hospital for Special Surgery, explained to The New York Times. Joints and ligaments loosen, your abdominal muscles separate and your pelvic floor muscles are weakened, leaving your core weak postpartum—which can all lead to bad posture and back pain when lifting and carrying a baby.

Here’s how you can combat all those body aches when carrying your little one.

Photo: timkraajivanger via Pixabay

Scapular Retractions

Several times a day, like each time your changing the baby’s diaper, perform 10 scapular retractions, says Dr. Sutton, which means pulling your shoulder blades toward your spine.

Stay Supported

Whether breastfeeding or bottle feeding, all that time holding your baby as they eat can create a strain on the back, neck and arms if you don’t have the right support. “Your arm should be supported so you can relax those muscles and not be constantly straining them,” says Anna Ribaudo, a physical therapist at the Hospital for Special Surgery.

Car Seat Transfers

Bending and twisting to secure your infant in the car seat can take a toll. “I teach them, take your time, face the car seat, bend at the hips and knees, don’t twist,” says Dr. Ribaudo. Also, are you carrying your car seat the right way?

Kegels

Dr. Sutton suggests starting with simple exercises to build strength. Ah kegels: those pelvic floor exercises you meant to do, but never got around to during pregnancy can help postpartum too.

Be Patient

“It took your body 10 months to get here,” Dr. Ribaudo says, “I think unfortunately in our society, giving birth has become something where everyone’s expected to bounce back in a month or two, and it’s just not true.”

—Shahrzd Warkentin

 

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