Natural Remedies and Resources for Stress in Pregnancy and Beyond

Pregnancy can be an emotional rollercoaster, a time of increased sensitivity, and life circumstances often feel heightened. However, there is a wide variety of natural remedies and resources to help steady moods and enjoy the beautiful experience of pregnancy. The below recommendations will not only assist with stress relief during pregnancy, but during many stages of life. Also, do check out a recent related blog where I talk about 40 wonderful ways you can manage the powerful waves of emotions in pregnancy and beyond.

SUPPLEMENTS

For general health and physical and emotional well-being during pregnancy, make sure to eat healthy foods, stay well hydrated, and take supplements to make sure you supply yourself with needed nourishment not supplied by diet alone. Take:

• A whole food prenatal multivitamin with minerals

• Fish oil tested free of pollutants, for omega three essential fatty acids, 1000-2000 mg 1-2 times daily 

• Calcium, 250-500mg 2-3 times daily

• Magnesium, 200-500mg 2-3 times daily

• Vitamin B complex, 20-50 mg daily

• Vitamin D, 1000 -2000 units per day, more if low blood levels

• An excellent mega probiotic once daily

Get screened for iron deficiency anemia, which is common in later pregnancy, as it can exacerbate your emotional symptoms and is easy to treat. If you are prone to low iron levels, since it is almost impossible to get the necessary amount of iron in pregnancy from diet alone, you may want to prevent anemia early on by taking an herbal iron supplement like Floradix Iron tablets or in liquid.

MINDFULNESS

A wonderful life-changing approach to internal stress, feelings of depression and anxiety is learning about present moment awareness and mindfulness, and incorporating it into your daily life.

Try to make a conscious effort to increase feelings of forgiveness, appreciation, love, joy, optimism and healing, while letting go of anger, resentment, envy, fear, sadness and negativity. Most importantly, increase your awareness of anxiety provoking, tension causing, or depressive thought patterns that are not serving you. Try to shift your attention to something more positive and ultimately change your mental state. You can actually transform them at their deeper subconscious roots with Clarity breathwork. 

Know that you are in charge of your feelings and how you react to stressful or painful situations, and that you have the ability to change your attitude and reaction to life experiences to more health enhancing responses. For example, you can surrender to and totally accept unpleasant life events over which you have no power. You can also view them as potential gifts, powerful stimulus to change, a wake-up call, an opportunity for personal growth, redirection and spiritual practice. 

You can always try to focus as much attention as possible on the now, literally without letting your thoughts wander and dwell into the past or imagined future. Mastery over your thoughts, attitudes and reactions can have a dramatic impact on your brain chemistry, balancing the hormones responsible for affecting moods and emotions, and preventing and even treating clinical depression and anxiety.

Reduce feelings of tension and increase feelings of calm centeredness and balanced grounding by taking a “healing interval” to meditate for 10-20 minutes 2-3 times per day. Sit comfortably and quietly. Keep your eyes closed and internally focused between your eyebrows or softly gazing at a low, still object or place (like where the floor meets the wall). Turn off the mental noise and think and do absolutely nothing. Simply be aware of your breathing in all its details, the present moment and everything that you notice within it. If you get lost in thought, simply bring your attention back to watch your breath.

Tap into your spiritual self and practice slow deep abdominal breathing, yoga (especially Yin, prenatal, gentle and restorative), QiGong, Tai Chi, progressive muscle relaxation techniques (yoga nidra), visualization and guided imagery, or cutting edge stress reduction audio programs and courses. For example, imagine you are in a place where you feel whole, inner joy and peace, and spiritually connected. Or think of a healing or rejuvenating spiritual energy or light flowing through and around you. This is an essential, yet easy to learn, tool with endless benefits and rewards to your physical and emotional health. Locate your nearest Zen Center (Zen is NOT a religion and does not conflict with any religion) or read any book by Thich Nhat Hanh, Pema Chodron, or Shunryu Suzuki to learn the basics of meditation and Zen practice.

Make sure you are getting enough sleep at night, and rest during the day. Listen closely to your body’s messages. You may need to either slow down or become more busy with things that bring you deeper satisfaction and enrichment. You may need more time for yourself, or you may need to focus more on giving or helping others. It is extremely beneficial to find a small way to help someone in need each day, by giving your time, energy and presence to ease the burden and increase the happiness of even one person. Focus on connections with family and friends, healing relationships, making peace and giving love.

Minimize or avoid watching and reading the news, or take periodic news fasts. Unplug from the computer and smart phone as much as possible, especially reduce time spent on addictive programs and apps (including computer games, social media, and even email) as they increase inner stress, anxious feelings, impair well-being, and cause a variety of health issues. Empower yourself to listen to your body and choose limited times and online activities you enjoy or absolutely need to do. For additional information and guidance, read “How to Break Up With Your Phone: The 30 Day Plan to Take Back Your Life,” by Catherine Price.

BREATHWORK

Start with being breath awareness - being more conscious about your breath, and simply focusing all of your attention on your breathing. Get curious about all the details of your sensations as you inhale and exhale, without trying to change anything. Notice what you are currently seeing, hearing, smelling, feeling, tasting. Just watch without judgment. This brings you to the present and is deliciously relaxing. 

Before going to bed at night, as well as before rising in the morning, periodically throughout the day, and whenever you feel stressed, triggered, down or upset, practice the following 3-part breathing exercise: 

1. Exhale slowly through your mouth with an audible sigh while consciously releasing any and all muscle tension.

2. Imaging a pump expanding your abdomen and lower back as you breathe down deep into your belly.

3. Allow ribs to expand with air, then inhale air into your upper chest towards your collar bone and shoulders 

4. Inhale in this way for a count of 4.

5. Hold for a count of 4 while staying relaxed.

6. Exhale slowly through your mouth for a count of 4, releasing in the same order as the inhale, collapsing/returning to baseline, your abdomen, ribs, then upper chest. This is the ideal form of breathing, as opposed to rapid shallow breathing. With each exhale, let go and relax more. 

7. Repeat this cycle a total of 8 times or at least a few minutes. 

Once you get the hang of it, play with various types of breathing. Try  several minutes of inhaling and exhaling, each to a count of 3, 4, 5 or 6 without the hold, keeping it smooth and even. Then double the length of exhalation. For example, so if you inhale to a count of 3, then exhale to a count of 6. 

See how it feels to triangle breathe for a few minutes. Inhale for a count of 3 or 4, exhale to the same count of 3 or 4, then pause for the same count of 3 or 4, while consciously and deeply relaxing your diaphragm muscle of respiration, as well as all other muscles. Repeat for several cycles.

Then see how it feels to box breathe. To do this, inhale to a count of 3, hold for a count of 6, exhale for a count of 6, hold for a count of 3. Repeat for several minutes. Many love this type of breathing so much they do it as often as they can, such as while waiting, in transit, before rising in the morning and going to sleep at night. 

These are wonderful natural tranquilizers, especially if you do it often. While breathing, be mindful and just observe and release any muscle tension working your way slowly from head to toe, and then be mindful of what you are currently seeing, hearing, smelling, feeling, tasting (just watch without judgment …this brings you to the present and is wonderfully relaxing). You do this and you are getting the benefits of both slow deep breathing and meditation.

Another great breathwork technique that disengages your conscious attention from thought and relaxes the nervous system, and can be done any time (like when traveling, waiting in line, resting, bathing, or on the toilet) is forced exhalation. After a normal breath, try squeezing as much air out as possible using your intercostal muscles, then allow breath to come in naturally and deeply, but automatically. Repeat the cycle for several minutes.

These breathwork techniques are simple to do, health enhancing, totally safe, and without side effects. If you need more personal guidance, schedule a session with me. 

LEARNING MATERIALS

For more information about thought and emotional mastery, and other great ways to improve your overall well-being, read more from the variety of resources below. Make a commitment to practice and transform your life for the better. It is beyond worth it to feel your absolute best. There are amazing books about miraculous tools to remedy wounds from the past, relieve internal stress, tap into your inner power and basically heal almost all stress-related problems of the heart, mind and body to live a vibrant, joyful life.

Some great books include: 

Just Breathe by Dan Brule  

Breath Love  by Lauren Chelec Cafritz

Breathe Deep Laugh Loudly by Judith Kravitz

Conversations with the Goddesses by Agapi Stassinopoulos

Pussy: A Reclamation by Regina Thomashauer

Practicing the Power of Now by Eckhart Tolle

From Panic to Power by Lucinda Bassett

Change Your Thoughts Change Your Life by Wayne Dyer

Loving What Is by Byron Katie

Full Catastrophe Living by John Kabat-Zinn

Radical Acceptance by Tara Brach 

True Refuge by Tara Brach

Accomplishing More by Doing Less by Marc Lesser Book

The Journey: A Practical Guide to Healing Your Life and Setting Yourself Free by Brandon Bays

Natural Health, Natural Medicine by Dr Andrew Weil

A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives by Dr. Kelly Brogan

Own Your Self: The Surprising Path beyond Depression, Anxiety, and Fatigue to Reclaiming Your Authenticity, Vitality, and Freedom by Dr. Kelly Brogan 

Websites

drwaynedyer.com for more resources from Dr Wayne Dyer.

thework.com for more from Byron Katie, about loving what is.

stresscenter.com to learn about Attacking Anxiety and Depression, a Self-Help, Self-Awareness Program.

behavioraltech.org to locate a cognitive behavioral therapist closest to you.

mbct.com for resources and info on a proven mindfulness-based cognitive approach to feelings of chronic unhappiness and depression.

mindfullivingprograms.com offers courses using the mindfulness-based stress reduction program (MBSR).

drweil.com to learn more from one of the founding fathers of integrative medicine - merging complimentary alternative health care with science addressing the mind, body, heart and spirit.

avivaromm.com is an excellent resource for herbs and natural remedies for common aliments facing women and children, including depression and anxiety, by renowned midwife, physician and herbalist, who bridges traditional wisdom with modern medicine.

neuroassist.com provides information regarding amino acid support for emotional health.

thejourney.com offers retreats and local practitioners teaching deeply awesome and extremely effective mindbody approaches to health.

kellybroganmd.com for wonderfully effective holistic and integrative psychiatric approaches to mental wellness without medication.

mamagenas.com the official site for Mama Gena’s School of the Womanly Arts, leader of a global movement to reclaim the feminine, helping countless women to reclaim their power, feel exquisitely comfortable within their bodies and souls, and live with radiant pleasure.

Ibfbreathwork.org the international organization for conscious breathing and breathwork for optimal health and well-being. This site also lists local practitioners and retreat workshops that are extremely transformational and profoundly healing for thousands and thousands of people around the world.

HERBAL STRESS RELIEF

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for mental/emotional well-being or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

Herbs are mentioned last, as they can be used as supportive to your personal growth and self mastery efforts and, except for nourishing tonics, are for short term use only. For best results, they should not be relied upon alone, used without the above mentioned techniques. Inner peace and happiness are an inside job. 

Drink Red Raspberry leaf, Skullcap, Motherwort, Chamomile, Lemon balm and/or Lavender tea to relax you. Peppermint or Spearmint tea will lift your spirits.  You can make a lovely calming infusion, which is more effective than the ready made teas, by mixing a pinch of each dried herb: chamomile, lavender and lemon balm. Add to 1 cup boiling water, steep covered in a glass mason jar for 15-20 minutes, strain, add lemon, fresh mint or honey to taste, and drink. 

Nettle and Dandelion are common herbs recommended in pregnancy to take as a nourishing tonic, but they are also wonderful for regulating blood sugar, supporting the adrenals, improving nutrient intake and building iron levels. In turn, this can balance your emotions, lessen mood swings and irritability.

To make an infusion:

1. Soak a handful of each dried herb in 1 quart of boiling water for 3-4 hours.

2. Strain in a mason glass canning jar.

3. Add lemon or lime juice, fresh mint or honey to taste.

4. Drink 1-3 cups per day. 

Nettle and Dandelion can also be taken as a tincture, 1 dropperful each 3-4 times daily.

Oatstraw works best to nourish and calm the nervous system when taken over time. You can add a generous pinch of the dried herb to the infusion above. Or, take 1 dropperful of the tincture of fresh creamy milky oat tops in its most potent form 1-2 times daily.

Motherwort is great for occasional use after the first trimester, to help restore emotional balance when feeling stressed, restless, irritable, or overwhelmed. Take 1/2 -1  dropperful of the tincture. Repeated if needed every 15-30 minutes for 3 hours or up to 2-3 times daily for 2-3 days.

Skullcap has a similar effect as Motherwort, but more helpful to calm, and can be used regularly. Take ½ - 1 dropperful of tincture a few times per day. Both Skullcap and Motherwort are helpful to have on hand in labor as well as postpartum.

Passionflower is a great herb to take when feeling cranky, short tempered, anxious or experiencing frequent changes of mood. Try ½-1 dropperful of the tincture or 2 capsules of standardized extract up to 3 times per day as needed.

Reishi Mushroom is an excellent natural remedy for stress and anxiety. It is calming and also helps with sleep. Take 1-2 capsules up to three times daily. 

Valerian can be taken on occasion, especially if you can not fall asleep at night because of feeling stressed or anxious. Take 2 capsules of standardized extract or one dropperful of the tincture in juice to help with taste.

CBD from hemp oil. This is the new rage, as it is gently calming, relieves anxiety and helps with sleep without the potential risks of the THC component of cannabis on the developing fetus. Results from anecdotal evidence and preliminary research, although sparse (as is common with most natural remedies in pregnancy), are promising. Make sure it is absolutely pure, and from a reputable source who can recommend proper dosing or from pharmacies licensed to dispense it. It is usually taken as several drops under the tongue.

Bach Flower Rescue Remedy can be used in temporary stressful situations, 4-6 drops every 10-15 minutes for a few hours.  Repeat as needed. There are many flower essences effective and safe for specific transient emotional symptoms on an energetic level, developed by physician Dr. Bach. If you are interested in exploring this modality, get yourself a wonderful reference and a a starter kit for you to use now and beyond for your growing family.

Homeopathic remedies are wonderfully safe and effective for relieving emotional stresses and imbalances. You can consult a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro.

Dr. Aviva Romm advises in “The Natural Pregnancy Book” taking a small dose of American Ginseng, Schisandra Berries and Eleuthero, 1/2 tsp each alone or total in combination 2 times per day to nourish your adrenals especially if you are overtired, burned out, overworked or overstressed. I would say it is best to avoid them in the first trimester. See her recent more comprehensive blog on remedies to support your adrenals in stressed modern times.

St. John’s Wort can help relieve mild to moderate depression. Take it if you are not pregnant (although if you are expecting, it may be a safer alternative than the common antidepressant prescription medications, to take in consultation with your provider).  Dr. Andrew Weil advises 300 mg three times per day of an extract standardized to 0.3 % hypericin. Allow at least 2 months for the full effect, and minimize sun exposure if you develop a photosensitivity reaction. 

SAMe is another natural remedy for mild to moderate depression and/or anxiety. Dr. Andrew Weil recommends the butanedisulfonate form, in enteric coated capsules or tablets, 400–1600 mg. per day on an empty stomach. 

If not pregnant, lavender Oil can be taken one capsule before sleep for the occasional bout of insomnia or anxiety. You can try Blue Vervain, 1/2 to one dropperful 1-3 x daily. Also take Rhodiola - as a tonic herb for mild depression, anxiety and stress, 100-200 mg twice daily. Choose an extract standardized to 2-3% rosavins and 0.8-1% salidrosides. This usually improves anxiety and sleep, but needs to be taken more regularly. Obviously stop it if it is too stimulating and worsens insomnia. You can also try Ashwagandha, if you feel overstressed and burned out. Dissolve 1-2 tsp of the powder in your smoothie, tea or warm milk for 5-10 minutes 2-3 times per day. Or, take 2-3 dropperfuls of the tincture twice daily and before sleep, or 2-5 grams of the capsules daily in divided doses.  One of my favorite remedies for calming anxiety and inner stress related insomnia is Kava Kava. You can take a few drops up to a dropperfuls of the tincture or 150 -450 mg of the encapsulated liquid capsules before bed for occasional short term use only. Do not use if you are taking any substance including alcohol or medications that affect the liver, or you have any liver issues. This is one of my favorite herbs for anxiety and/or insomnia from inner stress and is usually well tolerated and very effective.

Dr. Aviva Romm is an excellent resource for herbs and natural remedies for depression and anxiety, and if you are struggling with psychological symptoms, integrative holistic psychiatrist Dr. Kelly Brogan’s online course and associated resources are a must.

Contact your provider if these suggestions do not help and your negative emotions are persistent and becoming too frequent or strong to cope with, especially if you:

• Have a history of depression or anxiety needing prescription medication

• Are having trouble functioning

• Are eating or sleeping too much or too little

• Have frightening thoughts

• Experience severe oscillation of moods between wild elation and despair

• Feel at risk for harming yourself or others

Such severe symptoms require psychiatric evaluation and often medication to prevent or treat a more serious illness. However, try to avoid mind-altering drugs and medications (such as sedatives, tranquilizers, sleeping pills, antihistamines and steroids) unless absolutely and medically necessary.

Do not take any herb or medication before discussing it with your provider, as many are not safe for use in pregnancy. Do not take any prescription anti-anxiety or anti-depressant drug unless you are really suffering and none of these suggestions help, and you are closely supervised by your psychiatrist.

Check out my number one international best selling book Natural Birth Secrets second edition, and in adjunct, my Love Your Birth course, an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything! In both you will learn how to master your inner calm for pregnancy, labor, birth and life beyond.

For more information on having the pregnancy, birth and postpartum experience of your dreams, check out my Love Your Birth Online Course.

Skin Changes In Pregnancy

Skin changes in pregnancy can be a nuisance, but there are a number of home remedies available to alleviate discomfort and improve appearance. But, it begins with embracing all the normal changes as beautiful marks of blessing, wisdom and transformation to not only appreciate but also to celebrate.

The hormones in pregnancy cause a variety of skin changes, such as:

• Darkening of your nipples and areola

• Darkening of existing moles, freckles and birthmarks

• The development of dark patches on the face

• A dark line in the center of the abdomen

• Stretch marks

• Red palms

• Spider veins

• Dryness

• Sweating

• Itching

• Increased sensitivity to irritants

Skin Discoloration

To minimize skin discoloration, avoid tanning salons and excessive sun exposure, especially between 10 am and 2 pm. During these peak hours, apply low dose natural sunscreen containing an SPF of at least 15-30. Protect yourself with a big brimmed hat and light clothing as needed.

Make sure you eat foods high in folate, such as whole grains, fresh fruits, vegetables, and liver. Alternately, you can take a prenatal herbal supplement that provides 1 mg methylated folic acid which has other benefits as well, like prevention of fetal neural tube defects. It also comes in chewable form. 

Avoid hydrocortisone cream and coal tar preparations.

Red palms may be caused by a deficiency in vitamin B6 which is unlikely if your diet is healthy and well-balanced, as B6 is found in fresh fruits and vegetables, whole grains and protein foods, as well as in prenatal vitamins.

Consult your dermatologist if a mole develops changes other than simply darkening, such as becoming larger, irregular, discolored, or irritated.

Stretch Marks

Stretch marks are made worse by increased weight gain and skin stretching, like with large babies or twins. If you have a tendency to develop stretch marks, you can help to prevent or minimize them with a regular massage to the vulnerable areas with equal amounts of the essential oils of argan, bitter almond, gotu kola, pomegranate, lavender, bitter orange, rosehip, vitamin E and dragon's blood extract sap diluted in a container of almond, coconut and/or wheat germ oils.

Try experimenting with creams said to help, such as those containing cocoa butter or shea butter, elastin, vitamin E and any of the above essential oils. Massage them slowly into your body with love and honor for your goddess self, looking for and admiring the beauty inside and out. Take time to breathe in a sense of deep gratitude for the blessings in your life, including the ability to bring a new baby into your family.

Wear a supportive bra and a good maternity girdle, and watch your weight. Remember, you only need to gain 3-6 pounds during the 1st trimester and ½ -1 pound per week for the remainder of your pregnancy, for a grand total of 25-35 pounds.

Get 30 minutes 5 days per week of moderate exercise like brisk walking, dancing, swimming, cycling, and low impact aerobics, as well as muscle toning through floor work exercises, light weights, Pilates and/or prenatal yoga. 

Drink 8-10 glasses of water daily. And eat lots of fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean protein (like organic eggs, tofu, wild clean water fish, turkey or chicken), and use olive or coconut as your primary oil. Avoid products high in refined white flour, sugars and saturated or partially hydrogenated fat. 

Be sure to supplement your diet with prenatal vitamins, minerals, essential fatty acids and other nutrients needed to sustain a healthy pregnancy. 

You can also try homeopathic remedies called Calcarea fluorica, Graphites and/or Silicea to prevent stretch marks. It is usually given in low doses, several pellets of the remedy most specific to your symptoms a few times daily. Homeopathic remedies are safe and amazingly effective in treating common skin issues during pregnancy. You can consult a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. 

Most skin changes resolve during the early postpartum months, but stretch marks are often referred to as one’s mark of motherhood since they never completely disappear. Try to think of them as reminders of the gifts that have been bestowed upon you, to be thankful and appreciative of your ability to bear children. Try to see the beauty in a pregnant belly. As one wise African midwife once remarked at a midwifery conference, there are many infertile women who would do anything just to have those stretch marks.

Renowned holistic MD, midwife and herbalist, Aviva Romm, in “The Natural Pregnancy Book” views stretch marks as “silvery jewelry on the belly of a woman adorning her and reflecting her ability to grow and change.” She further states that contrary to the values of American society, we need to “take pride in our individual form, shape and markings…to love ourselves with awe and admiration at the amazing accommodation your body is giving to your growing baby.”

Rashes and Itching

If you develop a local itchy rash, it may be the result of a mild allergy to something that never bothered you before. You need to experiment by paying attention to everything that comes in contact with the affected area of your skin. Eliminate possible culprits one at a time. Common causes include:

• Bath soap

• Laundry detergent

• Synthetic cleaning soaps

• Household and workplace chemicals

• Environmental toxins

• Synthetic clothing

• Cosmetics

• Metal on watches and jewelry

• Poison ivy or poison oak 

• Certain foods (like cow dairy, gluten, soy, certain fruits, nuts, or chemical additives)

Watch for improvement after switching to all-natural hypoallergenic products available at most health food stores, wearing only cotton close to your skin, putting the laundry through an extra rinse, taking off your metal, gardening with gloves and protective clothing and avoiding these plants altogether, or cutting out a specific food item for a few days. 

Try to avoid scratching as this makes the rash worse. If your skin is irritated, take a hot or cool water bath as often as you need and add a packet or ½ cup of Aveeno colloidal oatmeal or cornstarch to the water. Once your skin is completely dry, apply aloe vera gel, a few drops of lavender oil or calendula salve, or herbal combination lotion or cream to the affected areas. Ointments or creams containing Tigar Balm, Ben Gay, or Vitamins A, E, and C may also help, as well as a homeopathic remedy specific to your symptoms. If you do touch the poison ivy or oak plant again, you have 20-30 minutes to wash the oil off with soap and water, or up to 24 hours to wash it off with Tecnu lotion or Zanfel, which is more effective. 

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for skin changes or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

For itching skin without a rash, make sure your diet is high in organic whole foods, with plenty of fresh fruits and veggies, whole grains, nuts, seeds and beans. Minimize processed, refined, chemical laden, and deep fried foods. Drink at least a half gallon of water daily.

Keep cool with loose comfortable all-cotton clothing. Try soaking in a hot or cool oatmeal or cornstarch bath, and apply calendula oil or rub cocoa butter on the itchy part of your body. Prevent skin dryness with almond or coconut oil. You can add to the oil a few drops each of the above mentioned essential oils of lavender, rosehip, bitter orange and pomegranate.

Try aqueous cream with aloe vera and/or collagen, and consult your homeopath for a remedy specific to your individual symptoms. Supplement with 1000-1500 mg evening primrose oil and 400-600 mg DHA/EPA essential fatty acids commonly found in fish oil tested free of common pollutants.

A wonderfully effective herb that helps with generalized itching and is one of the finest nourishing tonics in pregnancy is stinging nettles. You can make your own tea by adding a handful of the dried herb to 1 quart of boiling water. Steep covered in a mason glass canning jar for 4-8 hours and drink several times daily. Or, you can take 1-2 of Gaia’s or Eclectic Institute’s capsules of freeze dried extract every 2-4 hours as needed. 

Another effective remedy recommended by Dr. Aviva Romm in “The Natural Pregnancy Book”, is made by combing ¼ -½ ounce each of bulk echinacea root, burdock root, licorice root (only if blood pressure is normal, and not high) and dandelion root. Steep in 1 quart boiling water for 4 hours, strain and drink ½ cup twice daily until condition improves. You can try adding lemon or lime juice, fresh mint, and or honey to taste.

Women who suffer from chronic allergic skin complaints often find that they clear up in pregnancy, but occasionally they do get worse. 

If you have eczema that is not improving, try eliminating all cow’s milk and gluten products from your diet for 2 weeks to see if that helps. If you see improvement, resume dairy or one grain at a time for 2 days and note if the symptoms recur. If so, you will need to avoid that food completely. But, if they do not recur, then you can safely eat that particular food item. Other common allergen triggers to experiment eliminating and resuming one at a time include soy, corn, eggs, and yeast. 

Increase intake of other foods high in calcium (like dark green leafy vegetables, sesame seed dip/tahini, wild clean water salmon and sardines) or take supplemental 500 mg Calcium Citrate with Magnesium 2-3 times per day. Cook with fresh turmeric and ginger. Dr Andrew Weil recommends taking 500 mg evening primrose or black currant oil twice daily, and applying chaparral salve or aloe vera gel to the affected areas when skin is still moist after bathing. 

Reduce inner stress and increase inner calm with regular practice of yoga, meditation and breathwork, and do what you can to reduce stressors in your life. This includes unplugging from your smartphone and computer as much as possible to connect more with life, yourself and others, and doing what you really love. Doing this is probably the most important remedy, as the mind and body are exquisitely connected, and inside stress is a major cause of health problems, especially chronic allergic skin issues.

If you have psoriasis that is not improving, increase sunlight exposure to affected areas. Weather permitting, spend at least 20 minutes in the early morning or late afternoon sun. Take 2 Tbsp ground flaxseed daily. You can add to hot or cold cereals, baked goods, smoothies or yogurt. 

Apply topical applications of aloe vera or chaparral lotions or salves, take a good prenatal multivitamin and mineral supplement (like New Chapter or Innate Response) with omega threes. Dr. Weil advises additional antioxidants that include:

• 10,000-20,000 IU mixed carotenoids (a safe source of Vitamin A)

• 400-800 IU Vitamin E

• 200 mg Vitamin C

• 100-200 mcg selenium

• 60 mg coenzyme Q10 softgel capsules

And you can try 2 capsules of Gaia, Wish Garden or Eclectic Institute’s Milk Thistle twice per day if needed. Allow at least 3 months for optimal effects.

For both psoriasis and eczema, explore wonderfully effective alternative modalities such as hypnotherapy, visualization, breathwork and guided imagery therapy, and traditional Chinese medicine and acupuncture. Read Dr. Andrew Weil’s Natural Health, Natural Medicine, which provides information on improving nutritional habits and practical ways in which you can reduce inflammation, as well as internal tension, and enhance your own health and well-being safely and naturally.

Increased Sweating

If you perspire a lot, make sure you replace fluids by drinking extra water. Bathe or shower 1-2 times daily as needed. Wear all-natural roll on deodorant from the health food store or just use plain alcohol, scented as you wish with a few drops of your favorite essential oil. Avoid antiperspirants, as you do not want to interfere with the sweating your body needs to do.

Sweating is made worse by being overweight, as well as over dressing and wearing clothing made from synthetic material like nylon and polyester instead of cotton. Dress in layers of loose cotton clothing, and eliminate coffee and other sources of caffeine from your diet.

Slippery elm bark powder or marshmallow root powder can be your applied creases, to reduce chafing or rashes from heat or increased sweating.

Consult your provider if your skin changes become severe or associated with other unusual symptoms not related to pregnancy. For instance:

• Your rash is spreading all over your body

• General itching without a rash, especially on your palms and soles 

• You have a sudden appearance of hives and your throat feels constricted

• You develop a fever, chills and/or muscle aches

• The above mentioned suggestions do not help and your symptoms persist or worsen 

Many of these changes respond well to homeopathy, especially if they bother you. Seek out a classical homeopath, who can prescribe a homeopathic remedy specific to your individual symptoms.

For those with any sort of chronic frequent skin problems, from acne to eczema and psoriasis, to hives and allergic rashes, in which serious causes have been ruled out and none of the natural and allopathic remedies help, consider reading the book The Mindbody Prescription By Dr John Sarno, MD. He’s an amazing pioneering physician whose brilliant approach has helped hundreds of thousands of people without drugs, physical measure or surgery. Also schedule several Clarity Breathwork sessions to clear inner repressed stress, trauma, anger and grief from your body and increase your inner calm and joy. Check out Brandon Bays’ book The Journey, and her intensive workshops for extremely effective mindbody cutting edge methods that have also lead to transformational healing for thousands of people around the world.

If you need more personalized guidance, you can make an online or in person appointment with me. I am happy to help.

Check out my number one international best selling book Natural Birth Secrets and my Love Your Birth course - an online version of how I have helped thousands in my local practice.

Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything!

It is now recommended by midwives, physicians, health care professionals around the globe, and doulas take it for their certification training.

Postpartum Bleeding: Holistic Prevention Strategies

It is normal to have light bleeding in labor as your cervix dilates and breaks its tiny blood vessels. And as baby emerges from the birth canal there can some local tearing that can cause bleeding. Expect to experience the most bleeding at delivery and postpartum. Most of this bleeding is from where the placenta was located in your uterus. 

At normal vaginal birth and immediate postpartum, it is common to lose up to a half liter of blood. After cesarean birth, one liter of blood loss is the average. After birth, your uterus needs to contract around the major blood vessels that supplied the placenta to close them off and prevent excessive bleeding. 

The first few days, bleeding can be like a heavy period. Then, it tapers to a moderate period, after which it becomes lighter and changes color over several weeks from shades of red, then pink to brown. The body is healing the former placental site, shedding the internal scab there, and extra tissue and blood that was lining your uterus during pregnancy. 

Postpartum hemorrhage usually occurs immediately, or up to the first 24 hours post birth, and remains a major cause of maternal death in the US and around the world. It must be taken seriously. Currently, there is substantial evidence in support of what is termed ‘active management of the third stage of labor,’ to reduce the risk of severe excess postpartum bleeding. It includes the use of:

•  The synthetic hormone oxytocin (referred to as Pitocin in the US) via intravenous or intramuscular injection

• Early cord clamping with waiting 1-3 minutes until baby gets at least most of the cord blood

• Controlled traction on the cord along with counter pressure on the uterus to effect placenta delivery within the first 5-30 minutes after birth

• Uterine massage to make sure it is firmly contracted

• Assessments every 15 minutes for the first two hours. 

The above process, or a similar version, is done routinely in most hospitals, and can certainly be done in out of hospital birth settings. However, the studies that determined these procedures, were based on hospital births in mostly resource poor but also well developed countries. Like all studies, they have their limitations and flaws, some were even considered to be of poor quality according to the esteemed Cochrane Review. Also these interventions are not without side effects and concerns. The American College of Nurse-Midwives support the use of active management of third stage of labor in low resource settings, according to their position statement, although they do admit its benefits are not as clear in the low risk healthy population, and encourage the provider to have a risk benefit discussion with each pregnant family so they can make an informed decision about it. 

Most homebirth and birth center moms and providers are passionate about physiologic birthing, minimal interventions and holistic modalities, do not routinely want an injection of medication, and are more interested in natural alternatives. They trust the incredible wisdom of the normal birthing process, which has worked for thousands of years or we would not have survived as a species. They share a common belief that if it is not broken, don’t fix it, wary of medication and interventions unless absolutely necessary and benefits outweigh risks. They tend to like the alternative, ‘expectant management’ approach, which also entails close observation by the provider, but tends to take longer, allowing for the normal physiologic process to take its course, and for interventions only if needed in select cases. 

After birth, mom and baby are of course carefully assessed, but encouraged to bond skin to skin. There is no rush. Cord clamping is delayed until pulsation has ceased, or after placenta is birthed. Mom and baby are assisted to breastfeed which helps release mama’s own natural oxytocin.

The provider waits and watches for signs that the placenta is naturally separating and then assists mom into an optimal position usually using gravity, and encourages her to use her own bearing down efforts to birth her placenta. The provider may sometimes guide the birthing placenta with gentle traction on the cord, while supporting the uterus, then massages the uterus to make sure it is firm, assesses the bleeding until stable, and assesses and repairs tearing as needed. 

Certainly, if there are certain concerns or risk factors, you may truly benefit from medical prevention and active management.

If there is an actual hemorrhage, make sure your provider is skilled, experienced, and fully equipped to deal with it with at least the commonly used effective medications, IV fluids, suturing material for lacerations needing repair, and hands on care that are usually sufficient to control it successfully. 

However, you can build up a strong blood supply and reduce excess bleeding and its risks with the following suggestions for natural support both in your pregnancy and postpartum.

Prenatal Support

Make sure you get checked and treated for anemia common in pregnancy, that your iron stores (ferritin) are sufficient. 

Eat 3 large servings of wild greens or dark green leafy vegetables every day. They can be made into a salad, lightly sautéed or steamed. Good options are parsley, dandelion, alfalfa, kale, collard greens, comfrey and turnip greens.  For additional support, you can try the following:

NETTLE AND RASPBERRY TEA

Starting in the third trimester, drink 1 cup of this nourishing herbal infusion several times per day. 

1. Combine a handful each of the dried herbs Nettles and Red raspberry leaf with 1 quart boiling water.

2. Steep for at least 4 hours.

3. Strain to a glass mason canning jar.

4. You can add fresh mint leaves, lemon juice, or honey to taste.

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GREEN DRINKS

Drink 1 ounce fresh, frozen, or powdered  wheatgrass juice 1-2 times daily to enrich and build your blood.

Or, try 1 scoop daily of powdered greens in your smoothie, 1-3 Tbsp bottled chlorophyll, or tablets or powders of spirulina and chlorella.

Postpartum

You need to rest in bed, on the couch or an outdoor lounge chair as much as possible for the first 2 weeks to recover.  Make sure you arrange for help in the home during this special time. Limiting activity and increasing rest help the area of open uterine blood vessels where the placenta detached to heal. 

Check the top of your uterus regularly for firmness, and massage it if it feels soft, until it hardens. Postpartum bleeding can be minimized when mothers are taught regular postpartum self massage of the uterus so that it stays firm and contracted around the blood vessels that supplied the placenta. 

Start breastfeeding right away, and every 1 ½ - 3 hours thereafter, especially taking advantage of the times when your baby is awake and alert and eager to suck.  Nursing frequently causes the body to secrete its own natural hormone oxytocin to keep the uterus firm and decrease bleeding.

Urinate frequently to keep the bladder empty so the uterus can contract easier.

You can also take homeopathic caulophyllum 30 or 200 C immediately after delivery, then 3-4 pellets arnica 30C under your tongue every 2-3 hours. Or, try herbal shepherd's purse, 1 dropperful of the tincture three times daily for the first 3-5 days after birth. If you need additional herbal support for heavier or persistent bleeding, you can try a dropperful of Angelica tincture a few times daily. 

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for postpartum bleeding prevention or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

As always, if you need more personal guidance, schedule a consultation with me. 

If bleeding becomes heavier than a heavy period, and you are soaking through two maxi pads an hour for 2 hours, empty your bladder, make sure the top of your uterus is firm and massage it if soft until it becomes hard. If no relief, take 1 tsp shepherd’s purse herbal tincture under your tongue. You can repeat the dose a few times, but if the bleeding becomes heavier, contact your practitioner. 

Do read my Natural Birth Secrets book, to prepare yourself for a healthy, joyful and calm pregnancy and childbirth - NOW OUT IN SECOND EDITION!

For further inspiration, empowerment, and optimal health in pregnancy, birthing and postpartum, please make sure to take my online Love Your Birth course, so you can ROCK your journey wherever and however you plan to give birth.

Photo by Megan Hancock Photography

Heartburn and Indigestion in Pregnancy

Heartburn and indigestion in pregnancy is caused by hormones slowing digestion, and the pressure on your stomach by the growing fetus. Many pregnant mamas suffer with it. Rest assured there are many holistic ways to try to prevent it, and to provide relief if it occurs. Go through the list below and see what works best for you.

Strategies for Heartburn Prevention

Eat 6 or more small meals, rather than 3 large ones each day. Eat slowly and chew everything well, ideally while sitting down, relaxed and free of internal tension. Try to remain upright or walk around and be active afterwards to aid digestion. 

Avoid wearing tight constrictive clothing, bending over forward, lying flat or going to sleep during the first 2-3 hours after eating a meal. Squat down instead of forward bending if you need to pick up something from the ground. Maintain a good straight posture when sitting or standing. 

Sleep propped up with extra pillows to slightly elevate your upper body or sleep on your left side.

Avoid foods and other substances that trigger discomfort, such as those that are: 

• Highly processed and refined

• Loaded with sugar and white flour 

• Made with refined vegetable oils and partially hydrogenated fat

• Cow's milk and milk products

• Hot or very spicy dishes

• Coffee (even decaffeinated) and other forms of caffeine

• Alcohol

• Cigarettes 

• Certain medications like aspirin and nonsteroidal anti-inflammatory drugs like ibuprofen

Eat more whole or real foods that are minimally processed, like:

• Organic fruits and vegetables

• Whole grains

• Beans

• Seeds and pureed seed products (like tehina or tahini)

• Nut butters and nuts (like raw or lightly dry roasted almonds, cashews, pecans, black walnuts, coconut, and filberts)

• Organic tofu and tempeh

• Organic turkey or chicken

• Beef, wild game, or lamb

• Fish tested free of pollutants or from non-polluted waters, like wild Alaskan salmon

• Organic eggs 

• Fresh raw whole dairy—ideally goat or sheep

• Fermented foods like kefir, sauerkraut and kimchi

Bland, pure and simple, minimally processed whole fresh foods are usually better tolerated and much better for your health. Use only healthy fat for cooking and baking, such as organic cold expeller pressed extra virgin olive oil,  coconut oil, or butter—goat is best. 

Drink at least 64 ounces of filtered, spring or well water daily between meals, at least 20-30 minutes before or 2 hours after eating. This is essential, as the water raises the gastric pH, which provides relief from the pain of the stomach acid. Add some fresh fruit like lemon, lime or oranges to taste.

Take a good all natural whole-food based prenatal vitamin and mineral supplement.

Before bed, and periodically throughout the day, take a break to disengage your consciousness from thought and routine activity in order to center and calm yourself. Unplug from your smart phone and computer. Try simply focusing your attention on your breathing, practicing meditation, progressive muscle relaxation,  yoga nidra or gentle prenatal or restorative yoga. 

Practice three part breathing by inhaling and expanding deeply to belly, then ribs, then upper chest and collar bones. Exhale in the same order with equal ratio of inhalation to exhalation, like to a count of 3:3 or 4:4. Then practice extending or doubling the length of exhale, like inhaling for a count of three, and exhaling for a count of 6.

A great box breathing exercise to do before rising in the morning, going to sleep at night, while waiting, traveling, and whenever you feel internal stress and tension is as follows:

1. Exhale slowly with an audible sigh, releasing inner tension

2. Breathe in slowly through your nose for a count of 3

3. Hold for a count of 6, while relaxing your body

4. Exhale slowly through your mouth for a count of 6

5. Hold for a count of 3, while maintaining relaxation

6. Repeat for a total of 8 cycles, or for 5-10 minutes

Another wonderful breathwork technique that should be done regularly and can be done anytime (like when you are in transit, waiting in line, on the toilet, bathing, cooking, or resting) is forced exhalation. At the end of a normal breath, try squeezing out as much air as possible, using your abdominal and intercostal muscles in your chest. Then, let the air come in deeply but automatically. Repeat for at least several minutes or as long as you would like. 

These techniques are totally safe, easy to do, health enhancing, and without side effects. See which one feels best for you in various situations and practice often so it becomes habitual. For more guidance and deeper transformation, schedule an online or in-person breathwork session with me.

When Heartburn Occurs

If heartburn occurs, some women find relief using the “flying exercise.” By sitting crossed legged or tailor style and raising and lowering your arms quickly, joining the back of your hands over your head.

Drink lots of chamomile tea, and alternate with peppermint tea and see which helps more with relieving your symptoms. You can make your own chamomile or peppermint tea in a mason glass canning jar, by steeping a tablespoon of chamomile blossoms or 7-10 whole fresh peppermint leaves in a covered cup of boiling water for 15-20 minutes. Strain, and add a dash of lemon juice and or honey to taste. 

Do also try ginger tea a few times per day. You can make your own by steeping ½-1 tsp fresh grated ginger in a cup of boiling water for 10-15 minutes. Strain and add honey to taste. 

Chew thoroughly 10-15 raw almonds then swallow.

Drink lots of pure coconut water, which is alkaline and neutralizes acid. 

Mix 1-2 Tbsp raw unpasteurized apple cider vinegar in a small glass of water, add honey to taste, sip throughout the day, and drink before meals.

Eat a grapefruit or drink a small glass of grapefruit juice after each meal.

Chew a healthy all-natural gum for ten minutes after each meal.

Squeeze the juice of 1-2 lemons in a glass of water with 1-1 ½ crushed fennel seeds. Add honey to taste. Boil as a tea or drink cool, a few cups per day. Bake fennel seeds and eat ¼ tsp of them three times per day.

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for heartburn and digestive support or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

Try papaya enzyme chewable tablets after meals or fresh papaya fruit or juice.

You can also try slippery elm lozenges or powder, which is wonderful for relieving heartburn, as it soothes the irritated tissues of the intestinal tract. You can suck on 3-4 lozenges up to three times a day. It also comes in tea form, which you can drink as often as needed. To make your own tea, dissolve 1 tsp of the powdered herb into 1 cup boiling water or pure almond milk. If you’d like, add a dash of honey to taste.

Take 2 capsules of marshmallow root - up to four times per day. You can also make your own tea by dissolving 1 Tbsp of the powder in a cup of boiling water, then covering and steeping for 15 -20 minutes. Drink a few cups daily. 

Dandelion is also a great herb for indigestion, which can be taken in doses of one dropperful of the tincture up to 4 times daily or when you have heartburn. Reputable brands of herbal tinctures include Wish Garden, Gaia, Herb Pharm, and Eclectic Institute, or any of those in my online holistic apothecary. You can make your own herbal infusion like tea. Add approximately 5 Tbsp dried root or about 10 Tbsp fresh root to 1 quart boiling water. Let it brew for 3-4 hours, strain into a glass canning jar, and periodically sip totaling up to 2 cups per day. 

Take 1-2 plant digestive enzymes after each meal.

Another helpful remedy is Kudzu tea. To make, stir 2 tsp of kudzu root in 1/4 cup cold water for a few minutes until it dissolves. Add 1 cup boiling water. For a savory tea, add an all natural bouillon cube or to an organic miso soup broth. For a sweet tea, simply add a dash of honey.

It’s considered safe to take chewable calcium carbonate known in drug stores as Tums, but no more than 16 per day. I prefer all-natural chewable calcium carbonate. Avoid antacids with high sodium or phosphorus, such as Rolaids, Alka Seltzer and Sodium Bicarbonate, and those with aluminum or magnesium by themselves.

Activated charcoal can be taken in moderation for a severe case of heartburn, at least 90 minutes before meals and before taking your prenatal vitamins and supplements. You can take 2 tablets, and repeat only if needed and nothing else is working. Do not worry that it discolors your tongue and makes stool black, but stop if you feel side effects like nausea, vomiting, stomach pain and constipation.

Homeopathic remedies are safe and amazingly effective in treating heartburn and indigestion during pregnancy. You can consult with a classical homeopath for a remedy specific to your symptoms, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. Common remedies include Kali Mur, Nux Vomica, or Pulsatilla. Or, try Weleeda’s Coleodorin, 7-10 drops 4 times per day as needed, and Triplex tea. Osteopathy, chiropractic care and acupuncture are also helpful especially for stubborn cases.

If the above remedies do not help, Mylanta, Maalox, or Riopan are OK if used only OCCASIONALLY and as directed. Frequent or prolonged use can cause serious electrolyte imbalances, interfere with digestion of food and the absorption of important nutrients such as iron, contribute to kidney stone formation, and actually cause the stomach to produce even more acid than before.

If you are NOT pregnant, you can take deglycyrrhizinated licorice DGL extract (slowly chew 2 tablets or take ½ tsp of powder in a little water before or between meals and before bedtime). Or, try Iberogast, an herbal combo with licorice, peppermint and other herbs proven and safe to relieve heartburn and epigastric pain.

For gas and bloating:

• Eat your foods slowly, chew thoroughly and mindfully, ideally while sitting down instead of rushing and eating on the run.

• Chew fennel seeds, drink fennel tea, or take 2-4 ml of the tincture three times per day.

• Take a high quality multi species probiotic twice daily on an empty stomach.

• Drink kefir. Learn how to make your own. 

• Take slippery elm as above. 

• Limit foods that make you gassy. Common culprits are gluten containing foods like wheat, spelt, rye, barley and some oats, some fresh fruits and veggies, cow dairy if lactose intolerant, carbonated liquids, and chewing gum.

You may need to experiment with cutting out a particular food, one category at a time, for a week or two to see if your symptoms resolve. Then reintroduce the food to see if your symptoms recur. This allows you to pin down the culprit and not eliminate numerous healthy foods without definitive proof they are making you gassy.

For those with any sort of chronic heartburn in which serious causes have been ruled out and none of the natural and allopathic remedies help, or simply if you desire more personal holistic guidance, schedule an online or in person consultation with me, or consult your local health care provider.

For more information on having the pregnancy, birth and postpartum experience of your dreams, check out my Love Your Birth Online Course.

Varicose Veins in Pregnancy: Natural Remedies and Relief

Varicose veins are enlarged and often prominent, bluish and bulging vessels that have been stretched and weakened, such that blood accumulates in them rather than flowing back to the heart. They can often result in dull, aching, cramps and a sensation of heaviness in the legs.

Varicose Veins in Pregnancy

In pregnancy, varicose veins are caused by a combination of: 

• Hormones that relax the vessel walls and increase blood volume

• Pressure of the growing uterus, impairing the return of venous blood to the heart from the lower body

• Inherited weakness of veins and their valves

• Inactivity and poor leg muscle tone

• Prolonged periods of sitting or standing

• Excess weight gain and obesity

Simple Tricks and Tips

Avoid strong spices such as cayenne, mustard, black pepper, hot sauces and curries, coffee (even decaffeinated), alcohol, smoking, and sweet clover tea, as they can aggravate the problem.

While sitting or lying in a comfortable quiet place, take some slow deep abdominal breaths until your mind is quiet. Then visualize your blood flowing easily through your veins in your legs, back up to your heart, without any resistance. Imagine your varicose veins getting smaller and smaller, then eventually resolving. See yourself as healthy and strong. This can be easily added to your regular meditation practice.

A daily 5 minute leg massage, working hard, deep and up with the flow of the veins does wonders for prevention. But, NEVER massage the leg if you have significant varicosities, or you notice an area of hardness, heat, redness or swelling.

Body Positioning

Avoid prolonged periods of standing still or sitting, especially with your legs crossed. If you need to be sitting for a long time, take frequent breaks every hour to get up and walk around, squat, rotate your feet, point and flex your toes.

If you need to be sitting or on your feet for awhile, periodically rest with your legs elevated above the level of your chest, while keeping your back straight. Or, lie down on your side at least for 30 minutes twice a day.

Don’t sit on chairs that press into the backs of your thighs. Make sure your feet can be flat on the floor, a stool or a book, with your thighs completely free while sitting.

Rise slowly from a lying down or sitting position to reduce the possibility of feeling lightheaded on standing.

Raise the end of your bed 6-8 inches with bricks or a block of wood to create a slight elevation and help drain your lower body of excess blood volume when you sleep. Or, you can simply put a few firm pillows under your feet.

Exercise regularly for 30 minutes 5 days per week. Brisk walking, swimming, dancing and prenatal yoga are great ways to develop healthy muscle tone in your legs and keep the blood circulating, in addition to helping you maintain a normal weight. Inverted yoga postures such as bridge, legs up the wall, headstand, and shoulder stand modified for pregnancy are also helpful in relieving pressure on the lower veins. You can use the wall for support.  Props like yoga blankets, bolsters or blocks can be used to make the postures more accessible, passive, comfortable and restorative.

Using props to elevate your hips while in bridge or legs up the wall is especially helpful for vulvar varicosities. Legs up the wall or Viparita Karini is done lying down flat on your back with your buttocks all the way to the wall, or elevated on a folded yoga blanket, bolster or block. Let your legs rest straight up the wall for 10-20 minutes. It is also a great opportunity for practicing quiet meditation, focusing on slow deep breathing and inner gazing between your eyebrows. A lavender infused eye pillow adds to the yummy relaxation effect.

Clothing Considerations

Wear loose clothing, and avoid restrictive pants and knee highs that go part way up the leg and constrict the flow of blood back to the upper body. Wear low heeled or flat comfortable shoes.

Each day, apply maternity supportive compression leggings or stockings before getting out of bed in the morning and after elevating your legs a bit. Women with significant varicosities need to wear open-toed porous stockings which supply at least 30 mmHg and up to 50 mmHg of graduated pressure. Start using them early in pregnancy before the problem worsens, and continue through 6 weeks postpartum. Some stockings come with gloves to help put them on. If not, a little cornstarch on the legs and dishwashing gloves may help slide them on.

Diet

Every day eat a variety of foods that nourish the blood vessels such as:

• Dark leafy greens

• Kelp

• Beets

• Okra

• Citrus fruits

• Strawberries and, blackberries

• Apricots

• Black currants

• Plums and prunes

• Grapes

• Cherries

• Cantaloupe

• Broccoli

• Asparagus

• Avocado

• Alfalfa sprouts

• Tomatoes

• Green peppers

• Carrots

• Squash

• Sweet potatoes

• Fresh parsley

• Buckwheat

• Oats, wheat germ, quinoa, and other whole grains

• Nuts

• Brewers or nutritional yeast

• Eggs

• Fish

• Organ meats. 

Use lots of fresh garlic, onions, ginger and turmeric in your cooking.

Avoid excessive weight gain and constipation, as this will aggravate varicosities. Eat plenty of:

• Fresh organic fruits and vegetables

• Whole grains

• Beans, organic tofu and tempeh

• Nuts and nut butters

• Seeds and ground seed products like tahini and tehina

• Organic chicken or turkey, beef, lamb, or wild game

• Organic eggs

• Fresh organic whole raw dairy—ideally goat or sheep

• Fish tested free of pollutants or from non-polluted waters.

Use organic cold expeller pressed extra virgin olive oil, coconut oil or butter (ideally goat) for cooking and baking.

Drink at least 64 ounces of filtered, spring or well water, or herbal tea daily between meals (at least 20-30 minutes before or 2 hours after eating). Avoid highly processed and refined white flour products, foods that are high in sugar, refined vegetable oils, or partially hydrogenated fat and chemicals. Limit excess sodium, by simply salting to taste and avoiding processed foods that are high in sodium additives. 

Eat a bulb of fresh garlic daily. You can make it delicious by roasting or sautéing the whole cloves in olive oil, salt, pepper and a dash of parsley. If you prefer raw garlic, eat 2 cloves (not full bulbs!) twice daily crushed into your salad or cut and swallow as a pill and continue until a week after you are all better. 

A great way to incorporate olive oil and raw garlic into your daily foods is to peel and soak a crushed bulb in 1 cup of cold, expeller-pressed, extra virgin olive oil, and let sit for a couple of days. The final product can be used on salads, veggies, beans, sprouted whole grain breads and pastas. Another option is to take New Chapter’s Garlicforce (a capsule of supercritical fresh organic garlic), 1-2 capsules daily as directed with 8 ounces of water per capsule.

Herbs and Supplements

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for varicose veins or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.

If you are interested in herbs, take standardized extract of Horsechestnut, or in higher doses for more severe cases, like Venistat and use as directed on the bottle. If you are not pregnant and otherwise healthy, take Butcher’s Broom as directed on the bottle.

Nettle and Oatstraw are herbs known to strengthen the vascular system, lessen varicosities and prevent them from feeling uncomfortable and swollen. Drink 1-4 cups daily of the organic combination in an infusion, according to how severe and extensive your varicosities are. To make your own infusion:

1. Soak a generous handful of dried Nettle leaf and a large pinch of Oatstraw in 1 quart boiling water for 2 hours.

2. Strain to a canning jar.

3. Add a dash of honey, lemon or lime juice, or fresh mint leaves to taste.

4. Drink hot or cold.

Alternate the following herbal external applications 2-3 times daily. Some find cold or frozen compresses more helpful than warm or room temperature as it causes constriction of the blood vessels. Drench a washcloth or towel in Witch hazel and wrap the affected areas for 20 minutes, and alternate with a cloth or towel soaked in raw apple cider vinegar.  If you prefer the frozen option you can make several in advance and store them in the freezer.

You can add to your compresses Comfrey, Yarrow, Oak bark, Calendula, Don quai, Bayberry bark, and/or Mullein to help relieve aching and swelling, and tighten the distended veins. There are wonderful herbal combination salves for varicose veins and hemorrhoids in many health food stores and holistic apothecaries.  Experiment with one at a time or in combination, and use what works best for you.

Take the homeopathic remedy Hamamelis 30 c three times per day.

Make sure you are taking your daily supplements including whole food prenatal multivitamins, minerals, and essential fatty acids, to ensure that you are getting all the nourishment you need that can not be derived by healthy diet alone. In addition, each day take:

• 1000-1500  mg of vitamin C with bioflavonoids until 36 weeks pregnant, then reduce to 500 mg

• 500 mg Rutin 1-2 times per day

• Whole food B-complex, or 50 mg of vitamin B6 1-2 times per day

• 500 mg of Evening primrose, Borage, Black current or Flaxseed oil after the first trimester

• Kelp powder or capsules as directed on the container if you do not have hyperthyroidism or a sensitivity to iodine

• 200-600 IU of vitamin E until the seventh month if you are otherwise healthy, then taper to 400 IU

• 400 mg Magnesium

For Varicose Veins in the Vulva (Genital Area)

Wear cool packs in your underwear as tolerated.

Support the area with a specialized supportive garment such as the belly band for vulvar varicosities. For added relief, place 2 frozen sanitary pads saturated with Witch hazel held in place with the support band. You can add any of the above mentioned herbs to your compress, make up a bunch and store them in the freezer. 

At work, take frequent rest periods to sit with your buttocks on a pillow and your hips elevated, or lie on your back against the wall, and use the wall to elevate your legs and lower back as you walk your legs up it. 

When home get out your yoga mat. Do modified bridge alternating with legs up the wall, supporting your sacrum on a yoga block 10 minutes twice a day. While doing bridge, practice strengthening your pelvic floor muscles using your mula bandha, or root lock, which is similar to kegel exercises but much more comprehensive and effective.  To do this, place another yoga block between your thighs. While inhaling, tilt your pelvis up toward your face as you slowly squeeze the block and draw your entire pelvic floor upward and inward, starting from its center. Hold as long as is comfortable, then release and return to resting your sacrum on the block as you exhale. Let the breathing be smooth, relaxed and deep as you do this. It takes practice but you will get it. Start with 25 twice per day, and work up to 50 twice per day. You will also notice other benefits like easier birthing, reduced tearing, less urinary incontenence, better sex, improved exercise performance and yoga practice, and if done on a deeper level, enhanced overall well-being. 

Do lively and energetic pelvic tilts for 5 minutes once or twice a day. Get on your yoga mat, and in the middle, lay a folded yoga blanket for extra knee padding. Tilt your pelvis up and down or forward and backward like when you do yoga cat and cow movements. But, focus more on the pelvis. It is very helpful to coordinate the movements with your breathing, such as inhaling when you do cow, exhaling when you do cat, or vise versa. Gradually make the movements stronger and faster, using your core by drawing your belly inward, corseting your ribs, and isometrically pulling your front pelvic bone towards your breast bone to protect your back. You can also circle your hips in both directions and do figure eights. If not at home, you can do them on lying on a rug, or while standing, by tilting your pelvis back and forth in the same way. Include some belly dancing like figure eight movements of your pelvis and have fun with it. Some good dance music can help you get into the rhythm!

When pushing during childbirth, make sure to be on hands and knees, kneeling or side lying. Avoid squatting to lessen pressure on veins.

For all types of varicose veins, consider consulting a professional homeopath or acupuncturist skilled in traditional Chinese medicine, osteopathic or chiropractic care, especially if none of the above suggestions help and your problem is chronic.

Contact your provider or schedule a consultation with me if nothing seems to work or your leg has an area of hardness, heat, pain, redness, and/or swelling, as this could indicate inflammation or a clot formation.  

For further inspiration and optimal health during pregnancy, birthing and postpartum, please make sure to take my online Love Your Birth course, so you can ROCK your journey wherever and however you plan to give birth. In adjunct, for additional helpful and uplifting information, insights and tips you can read my Natural Birth Secrets book.

Suffering with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support? Try Bellefit’s prenatal support wear. You can check them out and purchase here. They also sell excellent postpartum support garments.

I have a holistic approach to life, including healing after pregnancy and birthing. Nothing replaces abdominal toning and exercise for restoring muscle strength and tone - which I encourage for all mamas as soon as they feel up to it postpartum. Nothing replaces touch, slow deep abdominal breathing, and a 'love your postpartum body' perspective that I promote.  But I have found many mamas simply feel comforted by this support garment, especially early postpartum and temporarily as needed....to be used without forfeiting abdominal toning and strengthening exercise, breathing well and touch. 

I have found Bellefit supportive garments to help like they use belly binding around the world such as in Indonesia. They do aid in early postpartum healing and provide support many mamas feel comforted by. I deal with human beings and the reality is many postpartum mom's struggle with body image, feel frustrated that getting back to themselves takes longer than expected. Being into holistic health and healing includes being sensitive to real human struggles - the mind, body, heart and soul of each person and their unique situation. Having helped countless women with these issues after having a baby as a midwife, I have found many still love that binding and feel better with this support, and ability to fit into their pre-pregnancy clothes comfortably and sooner than they would if they went through a C-section or natural childbirth recovery without it - especially when they have to dress up and fit into a certain favorite outfit for a special occasion or wedding not long after having a baby.

For more info on the Bellefit girdle, check out my blog about it here. Have a Great Postpartum Recovery (with a little help from Bellefit)!