Why is it that pregnancy for some women is a time when they glow with radiance, vitality, joy, and health, while for other women it is a time when they glow with fear, ill health, and negativity? Our very own Dr. Whitney Hamed, who specializes in pediatric and prenatal care, discusses multiple ways to have an easier pregnancy in My Well Pregnancy Book and My Well Pregnancy Journal. Here are 6 takeaways from her writings:
1. Practice Prenatal Yoga
Adding prenatal yoga classes to your daily routine is a safe and effective way to ease back into participating in regular exercise throughout your pregnancy. Why yoga? In addition to exercising your body, you’ll also be developing your mind for the experience of pregnancy. Instead of trying this by yourself, seek out prenatal yoga instructors who can teach you positive physical positions. They will also be able to provide you with positive affirmations and expectations about your pregnancy and birth. Avoid pushing yourself too hard by listening to your body at all times.
2. Incorporate Magnesium Glycinate
Ensure that your prenatal vitamins contains magnesium (preferably magnesium glycinate). This helpful supplement helps to prevent depression, cramps, constipation, and complications associated with childbirth. It’s also recommended that you take 200mg of magnesium glycinate before bedtime. Restful sleep is hard to come by without it, especially later in your pregnancy. You can also find sources of magnesium through dark chocolate and leafy greens, and in the form of a shake, salt bath, or balm.
3. Consider Prenatal Chiropractic Care
Your body needs physical fitness, nutrition, and a balanced spine and nervous system to perform at an optimal level. Specifically, the balance of your spine and pelvis when you are pregnant. If you are experiencing persistent lower back pain, leg pain, sciatica, neck pain, or headaches, then you may be out of balance. Did you know that the alignment of your pelvis even affects the position of the baby in utero? This may lead to a more difficult delivery.
Imbalances are the result of both physical and emotional stressors, which everyone experiences over time. See a chiropractor for an evaluation to find out how you can boost your energy levels, minimize discomfort, have your baby in an optimal position for birth, and decrease the overall time of your labor.
4. Gain Peace of Mind
There are a lot of ways to gain peace of mind in your everyday life, but we’re focusing on meditation and journaling for now. Meditation is key to preparing you for the best outcome possible and relaxing your mind-body connection. Don’t be afraid to have a vivid visualization during this process. Try to feel, smell, see, and hear the perfect birth and birth setting for you. Journaling will also help you visualize your perfect birth. Write down your feelings and emotions as your pregnancy progresses, along with positive affirmations. You can even return to the journal after the birth to jot down the emotional, physical, and spiritual aspects.
Creating a birth plan is also essential to calming your nerves. When is it too early to plan one? Never! It’s up to you to be proactive if you want to have an easier pregnancy. Simply create a list of all of the preferences and choices for your delivery that you share with your doctor, nurses, doula, and/or midwife. The Well Birth Plan is broken up into all 3 trimesters so that you are not trying to create the birth plan of your dreams a week before your expected due date. For more information on birth plans, visit My Well Pregnancy Journal online.
5. Reduce Toxicity Levels
It’s also important to focus on reducing toxicity levels through clean water, organic fruits, vegetables, and meat when possible. Remember that you are eating for two now, which can mean that you either have an excuse to eat an excess of empty calories full of sugar and unhealthy fats or become motivated to eat healthy, organic, and fresh whole foods. When you are pregnant, your nutrition now applies to the health, genetic expression, and development of your unborn baby. Try your best to do the following:
- Aim for your calculated minimum of high quality protein per day.
- Consume a minimum of 5 servings of raw or lightly steamed vegetables.
- Use moderate to generous amounts of sea salt when preparing foods.
- Consume a minimum of 3 servings of fresh fruit (make sure to add a small protein source like almonds when consuming fruit to maintain a level blood sugar).
- Ensure you are consuming a minimum of half your body weight in ounces of water.
- Incorporate a super smoothie that has a protein powder (rice or whey based), flax seeds, powdered greens, nuts or nut butter, raw coconut oil, and frozen fruit.
6. Practice Prenatal Bodyweight-Based Exercises
During pregnancy, you can practice prenatal bodyweight-based exercises such as swimming, walking, squats, and lunges (if deemed safe by your birth provider). An important note is that there are different levels of fitness and exercise that you can participate in – beginner, intermediate, and advanced. If you were not participating in a fitness program before pregnancy, then it is not wise or safe to start an intermediate or advanced program now. There are many activities you can participate in, however, including:
- Taking the stairs over the elevator
- Walking, riding a recumbent bike, or swimming for up to 20 minutes
- Performing other Well Pregnancy exercises (p.24)
Call The Wellness Connection
Want to experience a healthy and smooth pregnancy? Give us a call at (636) 978-0970 or visit The Wellness Connection online to learn all about our chiropractic care and techniques. Since Dr. Whitney specializes in pediatric and prenatal care, book an appointment with her online today!