Category: Pregnancy

The 8 laws of health are simple strategies to help you be intentionally healthy during your pregnancy. They can and should be implemented by everyone but are especially important for pregnant mamas. These 8 laws of health can be easily remembered by the handy acronym, BIRTHING, coined by my friend and mentor, Patti Barnes. Though it may take some work to get into the habit, it is well worth it and will make such a difference in your health and pregnancy.

B – Bodily Exercise

There are so many benefits to exercise during pregnancy. Moving your body every day, especially outside in the fresh air, is so good for you. Gardening, brisk walking, calisthenics, and jogging are all great ways to exercise without overexerting yourself. Exercise during pregnancy helps with digestion and elimination, improves mood, decreases stress, builds your immune system, coordination and endurance, produces endorphins (pain relievers) and prolactin (a hormone needed for breastfeeding) and helps maintain healthy weight gain.

I – Inhale Pure Air

We don’t often pay attention to the air that we breathe, but it is important to be aware of in pregnancy for the health of both you and your baby. Be conscientious of fumes, smoke and other contaminants that are harmful to your baby. Make a point to get outside each day and breathe in fresh air. Inhaling pure air will help increase your oxygen supply, purify your blood, build your immune system, improve digestion, elimination and sleep and soothe your nerves. Who doesn’t feel better after getting some fresh air? As you pay attention to the air that you breathe, you can also practice controlled breathing in preparation for labor.

R – Rest

Your body is working hard to grow a new life and needs adequate rest. Make sure to get a full night’s sleep each night, and don’t hesitate to take a nap during the day if you need it. Because of the extra fluid and body weight that comes with pregnancy, elevate your feet throughout the day to give them a break. Resting your brain is important too. Rest, especially sleep, in pregnancy promotes good health and disposition, aids digestion and elimination, regulates the baby’s routine (they will be affected by your habits), reduces stress and improves your circadian rhythm (the wake-sleep cycle).

T – Temperance

Temperance is another word for self control. Your choices during pregnancy not only affect you but also your baby. Doing everything in moderation, even if it is a healthy choice, is important. Eating, exercising, and sun exposure, though healthy practices should be done in moderation. Too much or too little will have consequences. Temperance in emotions and habits should be implemented as well and will help you to stay balanced and healthy.

H – Hydrotherapy

The benefits of water both internally and externally are vast. Hydration is vital during pregnancy and helps with blood circulation and cleansing. It also promotes sweat which helps rid your body of toxins, aids elimination of waste and provides extra water to your baby. Your baby is growing in a water-filled bag called the amniotic sac, and this water is replaced every three hours! This is just one reason why you should drink plenty of water. Using hydrotherapy externally helps blood circulation and can relieve pain, soothe the nerves, and boost the immune system. Never use a sauna or hot tub in pregnancy, however, as they could harm your baby.

I – In The Sunshine

Another reason to get outside during pregnancy is for the benefits of sunshine. Sunlight, in moderation, is so healthy for your body because of how it destroys bacteria, lowers blood sugar, cholesterol and high blood pressure, boosts the immune system, soothes the nerves and oxygenates your blood. It also increases your body’s vitamin D levels and is used for treating jaundice in newborns. You can implement multiple laws of health by getting outside in the sunshine to breathe fresh air and move your body.

N – Nutrition

Did you know that your baby receives whatever you put in your body? Your baby is attached to you through the placenta and umbilical cord, and the nutrients that you eat are passed to baby too. Mamas often have pregnancy cravings, but these are not an excuse to eat junk food. Be intentional to eat a well-balanced whole foods diet including plenty of protein, fruits and vegetables. Eating healthy will help maintain a healthy weight for both you and your baby, address your increased iron needs although supplementation is still sometimes needed, help prevent constipation, heartburn and fatigue, and aid recovery after birth.

G – God’s Word

As a Christian, I believe that the Bible is God’s Word and is the lamp that lights our path (Psalm 119:105). We can look to God’s Word for direction for our lives and find His plan of salvation to save us from our sin! Starting the day by reading the Bible provides peace for the day, decreases worry and fear, provides guidance and clears the mind. Reading aloud will allow your baby to hear God’s Word too and begin to love it from the earliest age. Your baby can hear your voice even in utero!

Implementing the 8 Laws of Health

These eight laws of health that will positively impact your pregnancy and life! While these are simple strategies, they may take some time to make a part of your daily routine. Start by implementing one or two, and work up to eventually practicing all of them. Your health and mood will thank you for it!

What is your favorite law of health?

~Hannah

There are quite a few discomforts that you may or may not experience during your pregnancy. Count yourself blessed if you only have some or none at all! But in the likelihood that you do struggle with some of these annoyances and pains, take heart! There are some simple strategies and ideas for what to do to bring relief.

Leg Cramps

Has anybody had leg cramps before? They are not fun! Why do mamas get them in pregnancy anyway? The extra pressure in your belly can contribute to decreased blood circulation and oxygen which may cause that annoying cramping.

What to do – Increase blood circulation by getting plenty of exercise (without overexertion), alternating between hot and cold hydrotherapy and keeping your limbs warm. Try straightening your cramped leg and flexing your ankle without pointing the toe. Make sure to eat plenty of leafy greens, and consider taking alfalfa tablets to increase your oxygen supply. Magnesium is also super helpful for leg cramps! Don’t forget to rest often and elevate your feet.

Varicosities

Varicosities can form or get worse during pregnancy. These swollen, knotted veins usually form in the legs or labia. The hormone, progesterone, which is high during pregnancy relaxes many parts of the body including veins and arteries which makes blood flow less efficient.

What to do – Walk regularly to get your blood moving, elevate your feet and keep good posture. Avoid standing for long periods of time, crossing your legs (I know that’s hard!), and doing knee highs. Stay within the proper weight gain for pregnancy (20-32 lbs. is an ideal average) and have regular bowel movements. Leafy greens, garlic and onions are all great additions to your diet, and witch hazel can be applied topically.

Insomnia

Insomnia is a frustrating part of pregnancy for some mamas. It could be caused by low blood sugar, stress, hyperstimulation, exercise before bed or bladder pressure.

What to do – Exercise daily for 20+ minutes before late afternoon, and supplement with magnesium. Decrease light and noise towards the end of the day, avoid caffeine and other stimulants, and don’t overeat, especially dinner. Implement a regular sleep/wake schedule by going to bed and getting up around the same time. You can train your body and your baby in utero to sleep at the right time.

Breast Tenderness

Breast tenderness is one of the first signs of pregnancy. Your body produces hormones that prepare your breasts for lactation. As your milk ducts grow and stretch, your breasts and nipples may be sore.

What to do – Wear a bra with good support. Wide shoulder straps and adjustable closure can help too. Avoid wearing underwire bras that cut off circulation. If breast tenderness affects sleep at night, consider wearing a bra to bed.

Shortness of Breath

Shortness of breath is common towards the end of pregnancy as the uterus pushes up on your diaphragm. Your baby is growing quickly, and your uterus is stretching to accommodate it. In the last few week of pregnancy as you get closer to your due date, your baby will descend lower towards your pelvis which will make breathing easier. When the time for your labor and delivery comes, breathing should no longer be difficult. Praise God for this design!

What to do – In the case of experiencing shortness of breath, try lifting your arms above your head and concentrate on good posture. Standing up or laying down can make breathing easier. Some women don’t realize the reason for this temporary difficulty in their breathing and start to hyperventilate. Take a deep breath and remember that this won’t last for very long. Research shows that despite the shortness of breath, your body is still getting the same amount of oxygen as always!

Fatigue

Fatigue – Pregnant mamas often struggle with fatigue, especially in the beginning weeks of their pregnancy. If fatigue persists well past the first trimester, alert your care provider so they can help you determine what might be causing it. Your body is going through a lot of work and changes as it grows your baby so feeling tired is normal.

What to do – Get a full night’s sleep, rest during the day, eat a nutritious diet and exercise daily. Consider getting your iron levels tested to make sure they are not too low.

Heartburn

Heartburn – If you have ever experienced a burning sensation in your chest, it was probably heartburn. This burning feeling is caused by stomach acid that comes up into the esophagus. Heartburn may be caused in pregnancy due to the hormone, progesterone, which relaxes the cardiac sphincter of the stomach, allowing stomach acid to escape.

What to do – Avoid fried, fatty and spicy foods, and sit upright when eating. Drink apart from meals as water during meals dilutes the food and can slow digestion. Wait for 20-30 minutes before laying down after meals to allow gravity to keep the stomach acid down. Sodium-based antacids can make things worse and should be avoided in the case of heartburn. See this helpful article on heartburn remedies to try.

What Did You Do?

Which pregnancy discomforts have you experienced? What remedies have you tried? Did they work? I’d love to hear your thoughts in the comments!

~Hannah

Do you ever wonder what to do? There are so many stories, experiences, struggles, and victories when it comes to pregnancy. Maybe you are going into pregnancy full of excitement, but dread. How are you going to deal with the hardships that are often a part of it? Maybe you were caught off guard when morning sickness or backaches became a seemingly never-ending companion. Are there any remedies? Can you find any relief? Take heart, mama, and read on!

Each mama and pregnancy is different. While some women have very hard pregnancies for various reasons, others are blessed with easy, uneventful ones. Some discomforts are related to genes, but most complaints are caused by the body’s many changes during pregnancy. Every major organ is affected, your uterus grows, and hormones and blood volume are high, all of which make it possible for this new life to grow inside your womb! No wonder you might feel some differences or discomfort. There are ways you can minimize these unpleasant feelings, however. Let’s take a look at some of these common discomforts.

Morning Sickness

You’ve probably heard of pregnancy morning sickness. This “morning sickness” can happen at any time or all throughout the day. Although the exact causes are not known, plausible factors include low blood sugar and changing hormones. Especially in early pregnancy, your hormones are going through a lot of changes in order to sustain your new baby. Human chorionic gonadotropin (hCG), a hormone produced especially in early pregnancy has been linked to morning sickness. These changes can make you feel nauseous. Low blood sugar is also common during early pregnancy and can cause nausea.

What to do – Eat a balanced whole foods diet, drink lots of water, exercise daily, get adequate sleep, consider supplementing with vitamin B6 and magnesium, and sip peppermint tea. When some people see the word exercise, they think of intense workouts, running, and high intensity training. This is not what I am talking about here. Exercise when feeling nauseous may just be getting outside for a stroll each day. Making sure your body moves, especially outside when possible, will make a difference in your health and how you feel. When struggling with morning sickness, avoid caffeine, fatty foods, and always stay away from alcohol. Don’t lay down immediately after meals so you can let your food begin to digest.

Headaches

Headaches can occur at any time during pregnancy but are more common during the first and third trimesters. In the first trimester, headaches can be due to changing hormones and extra blood volume while the extra weight of the uterus and poor posture contribute to headaches in the third trimester. Stress can make things worse. While headaches are common during pregnancy, they can also indicate a problem. Talk to your care provider about ruling out dehydration, low blood sugar and pre-eclampsia.

What to do – Get plenty of rest and sleep. Eat regularly, and drink plenty of water and fluids. Take magnesium, omega-3 supplements and ginger (only in early pregnancy). Reduce stress by taking a bath or getting a pregnancy massage. Avoid allergens such as caffeine, milk, cheese, chocolate, tomatoes, MSG and sugar.

Backaches

Backaches are often caused by your growing uterus. Your uterus grows with your baby and eventually gets quite heavy because of all the weight it is carrying (your baby, placenta and fluid).

What to do – Relieve back pain with massage and heating pads, and work to prevent it with good posture, a hard mattress and the support of lots of pillows when you sleep. Avoid wearing high heels, and move and stretch your body with squats, pelvic rocks and daily exercise. Be conscientious about how you bend over. Squat when reaching to the floor, or bend while keeping your back straight.

Round Ligament Pain

Round ligament pain is caused when the ligaments that hold and stabilize your uterus are stretched and stressed. Multiple pregnancies can make it worse due to the relaxation of the uterus. The pain is often felt in the legs or back with sudden movements such as standing up or rolling over quickly.

What to do – Stand or roll over slowly to prevent sudden flareups, lean towards the pain to relieve the tension, and bring your legs up onto your belly to bring relief. Avoid twisting your body. Hydrotherapy can be helpful and soothing.

Constipation

Constipation is a common pregnancy discomfort. Digestion and peristalsis (the movement of the stomach muscles) are slower and can cause hard stools.

What to do – Drink lots of water. Increase fiber and raw fruits and veggies in the diet. Exercise daily. Supplement with magnesium. Avoid caffeinated drinks. Practice the 8 laws of health. Set a time each day to have a bowel movement.

Stay tuned for part 2 of this post to learn about more pregnancy discomforts and how to relieve them. Simple lifestyle changes, hydration and diet can go a long way in helping alleviate and even eliminate them! Often just one change can affect multiple discomforts and make your life easier.

~Hannah