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)!

Dizziness During Pregnancy

Dizziness during pregnancy can be alarming, but is actually fairly commonplace.

Occasional feelings of lightheadedness or being about to faint without actually fainting is most often related to the pooling of blood in the lower body from circulatory changes, but can also be caused by:

• Pressure of the enlarging uterus on maternal blood vessels

• Warm or overcrowded environments, especially if one is overdressed

• Exposure to toxic agents, including some medications

• Low blood sugar

• Not enough fluids

• Anemia

• Hyperventilation

• Sunstroke

• Eye strain

• Anxiety

How to Avoid Dizziness During Pregnancy

Some amount of dizziness during pregnancy may be unavoidable, but following the suggestions below will likely reduce the frequency and intensity. Try to note any patterns that provoke your dizziness so that you can implement preventative measures.

POSITIONAL DIZZINESS

Avoid sudden positional changes by making gradual adjustments. Avoid prolonged periods of standing by taking periodic rest breaks. Prolonged periods of sitting (for example at work or during travel) should be interrupted by getting up every few hours to stretch and do some moderate form of exercise like marching in place or taking a brisk walk wherever possible.

In later pregnancy, if you feel lightheaded while flat on your back, stick to side-lying positions.

NUTRITIONAL DIZZINESS

Going too long without quality food or drink can cause a person to feel light-headed, but best not to overstuff yourself either. Eat smaller, more frequent meals and light snacks that include:

• Organic fresh fruits and vegetables

• Nuts and nut butters

• Beans

• Seeds

• Organic tofu and tempeh

• Whole eggs

• Whole grains

• Whole raw organic dairy (goat or sheep is best)

• Beef, poultry, wild game, and lamb

• Fish from non-polluted waters (like wild Alaskan salmon)

Remember to drink lots of fluids. Aim for at least 64 ounces per day, between meals, ideally at least 20-30 minutes before or 2 hours after you eat. Opt for filtered spring or well water, or herbal tea. For more details, check out a previous blog on my suggestions on what to eat in pregnancy. 

Make sure you are taking whole food prenatal vitamin and mineral supplements, and herbal iron as advised if your iron levels are low. 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 lightheadedness 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.

Avoid caffeine, sweetened drinks and heavily processed foods, especially those with lots of sugar and/or refined white flour. Although they can give you a quick “fix,” a quick drop in blood sugar usually follows, resulting in more dizziness. Processed foods that contain certain additives and chemicals, like MSG, also cause dizziness in sensitive individuals.

MEDICATIONS

Avoid medicating yourself without first consulting your healthcare provider. Many medications – even those sold over-the-counter – have a side effect of dizziness.

When Dizziness Occurs

Dizziness during pregnancy most commonly occurs:

• After eating a large meal

• After a long interval without food, drink, or rest

• When eating white flour, refined sugar foods, or fruit without a protein and or fat

• When feeling overheated

• Upon quickly rising from a sitting or lying position

Warm, stuffy or crowded places can cause the sensation of dizziness in pregnancy. If you find yourself in such situations, loosen or remove a layer of clothing and/or get some fresh air and sun by going outside or sitting near an open window. Wearing support stockings may also help.

Try to increase circulation to your head by lying down with your feet elevated. Do this by assuming the yoga position viparita karani or - ‘legs up the wall’, a wide child’s pose, or do any yoga inversion with your head lower than your heart. Modify your exercise or yoga practice as needed, and get out of poses slowly and with care.

If you are at work, try sitting or kneeling down with your head between your knees until the dizziness passes. Splash some cold water on your face and, if available, rub some oil of peppermint, orange, citrus blend or lavender under your nose so you can breathe in the strong refreshing smell. Cup your hands over your nose and mouth for a few minutes as you take some slow deep breaths.

Practice breathwork. Sit in a comfortable position sitting with your back straight or lying down and begin with with simple awareness of your natural breath for a few minutes. Get curious about it as you inhale, as you exhale, and even note the pauses in between.

When ready, take a deep diaphragmatic breath, by inhaling deep into your belly, expanding your ribs and chest. Really stretch the inhale to your fullest capacity. Then take a huge automatic sigh of relief on the exhale, while consciously relaxing all tension. Keep up the deep breathing, and release more with each exhalation.

Send breath and its healing energy up to your head when you exhale. Stay very calm, present, and mindfully focus on all the details of your sensations without a mental story about them, without resisting and fighting with what is, which makes it worse. Practice consciously embracing and even intensifying the sensations, which actually helps alleviate it. See this as an opportunity to train yourself to surrender and relax with discomfort. It is great practice for labor and life.

To help you learn deeper diaphragmatic three tiered breathing, place your hands on your belly, and concentrate on breathing into them.

1. Exhale slowly through your mouth with an audible sigh.

2. Inhale deep into your belly for a count of 4 or 5. Imagine a pump expanding your abdomen and lower back, causing you to inhale, then allows your ribs to expand with air, then your upper chest to rise towards your collarbone and shoulders.

3. For a count of 4 to 5, slowly release your breath through your mouth in the same order as the inhale - from abdomen to ribs then upper chest. Let go and relax more each time you exhale.

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

Play with ratios and see what feels better to you in different situations. First try keeping the length of inhale and exhale the same as explained above. Then try extending the exhale. Inhale deeply into your belly as above, for a count of 3 or 4, then double the exhale to a count of 6 or 8. While breathing in this way, again focus on internal sensations, surrendering and relaxing deeper with each exhalation. Repeat for several cycles for at least a few minutes.  

Practice regularly the form of breathwork that helps you the most. If you need guidance mastering your breathwork or want to learn conscious connected breathing that is sure to increase energy, vitality and well-being, schedule a session with me.

Please call your healthcare provider if you actually pass out, if your dizziness is severe, frequent, or not responsive to these suggestions, or if you feel like the room is spinning or moving. After other more serious conditions are ruled out, consider consulting a professional homeopath for a safe natural remedy specific to your symptoms. For more personalized holistic and comprehensive guidance schedule a consultation with me.

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.

Battling 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.

Braxton Hicks and “False Labor”

There is no such thing as “false” labor. The uterus contracts sporadically throughout the entire pregnancy as the uterine muscle cells stretch and prepare for the “real” labor contractions that will open and thin your cervix and push your baby out during childbirth. A better term for these sensations would be “warm-up” labor.

These sporadic contractions or tightening sensations are referred to as Braxton Hicks contractions. They are experienced as occasional lower abdominal menstrual-like cramping in early pregnancy. But, as your pregnancy progresses, you can actually feel your uterus ball up and harden, often from the top on downward before it softens again. 

While not painful, Braxton Hicks can feel like uncomfortable sensations in your abdomen and groin area. They are usually brief and irregular, occurring without any rhythm or pattern. However, they do happen with increasing frequency, length and intensity as your pregnancy advances. This can sometimes make it hard to distinguish them from actual early labor.

To Relieve Discomfort From Braxton Hicks Contractions

Make sure to keep well-hydrated with at least 64 ounces of  filtered, spring or well water daily, ideally between meals, at least 20-30 minutes before or 2 hours after. Lack of fluids can cause the uterus to become irritable and tighten more often.

Frequent Braxton Hicks contractions may also be your body’s message that you are doing too much and need to slow down, so take heed. Braxton Hicks contractions usually subside when you stop what you are doing and change your position, get up and walk around, sit or lie down.

During a contraction, stay mindful and fully aware of whatever is happening in the present moment. Get curious about, and lean into and even embrace your internal sensations without the story. Practice slow deep breathing, while consciously relaxing any tense muscles. Breathe into the most intense sensations you are feeling. This enables you to hone coping techniques for labor, and for life’s challenges!  When you shift your mindset in relation to discomfort and pain, especially when everything is normal (but also when not), miraculous transformation occurs. Start by welcoming it all, and look for the deeper message in your symptoms. Your body is brilliantly wise and has reasons for its behavior. This not only helps lead to relief, but also minimizes suffering, as well as point you in the direction of root causes that you need to address.

Master your breath and concentration by simply being aware of your breathing, doing three-tiered breathing and extended exhale breathing exercises on a regular daily basis. 

Deep abdominal or diaphragmatic breathing is the optimal form of breathing and an effective natural tranquilizer, especially if you do it often. To train yourself in this way of breathing, start getting comfortable in a reclined position or sit up straight. Place your hands on your belly and concentrate on breathing into them. Bring your attention slowly into your body from head to toe, observing and releasing any muscle tension. Be mindful of what you are currently seeing, hearing, smelling, feeling, tasting, and all the sensations of breathing.

Just watch without judgment or attachment. This takes you into the present moment, and is wonderfully relaxing.

Three-tiered, deep diaphragmatic breathing:

1. Exhale slowly through your mouth with an audible sigh.

2. Inhale deep into your belly for a count of 4 or 5.  Imagine a pump expanding your abdomen and lower back which causes you to inhale, then allows your ribs to expand with air, then your upper chest to rise towards your collarbone and shoulders.

3. For a count of 4 to 5, slowly release your breath through your mouth in the same order as the inhale - from abdomen to ribs then upper chest. Let go and relax more each time you exhale.

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

For more guidance and deeper transformation, schedule an online or in-person breathwork session with me.

Visualize what the tightening sensations are doing to “ripen” your cervix as it helps it to soften, come forward, shorten, become thinner, and possibly dilate or open a little in preparation for labor at term. Be reassured that a ripe cervix often responds more readily to actual labor contractions, meaning a shorter and thus easier time getting to the point when you can push your baby out.

If you are bothered by these contractions and nothing seems to help, consider homeopathy specific to your individual symptoms. Homeopathic remedies are safe and amazingly effective in alleviating this sort of cramping during pregnancy. I have had great success with Cimicifuga or Caulophyllum 30 c particular to each person’s unique presentation. You can consult with a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. 

Herbs can also help you relax, sleep, lessen the pain, and either discourage your contractions, or encourage them if you are term.  If you are interested in herbs, there are several options to try alone or in combination. Go for high-quality sources like Gaia, Wish Garden or Eclectic Institute, or other professional grade brands I use and recommend like those in my online holistic apothecary.  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 uterine irritability/false labor 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. See some samples from the apothecary at bottom of this blog.

For persistent irregular uterine cramping that is not associated with labor, make sure you are getting plenty of calcium and magnesium in your diet. Start by eating lots of green leafy and seaweed veggies, ground sesame seeds (tahini), wild caught fish like salmon, almonds, whole grains, and organic yogurt and cheese. Avoid excessive cow dairy intake, coffee and soda, and even spinach, which decreases calcium absorption. You may need additional supplementation. Take at least 400 mg magnesium and 1200 mg calcium daily in 2-3 divided doses, or make your own infusion of nettles and red raspberry leaf tea, using the recipe here.

Also, helpful herbs to reduce cramping are cramp bark, black haw, and wild yam. You can experiment with one of them at a time, or use all together in combination. Take 1 - 5 cc of each tincture every 30 minutes to few hours, depending on how often and intense the cramping is (particularly if it is interfering with your sleep each night in the last several weeks of pregnancy).

Prior to 37 weeks, you need to drink 2 large glasses of water, lie down and contact your midwife or doctor immediately if you experience any of these potential warning signs of premature labor:

• A feeling of your uterus tightening or cramping in a pattern of every 15 minutes 

• Cramping becomes closer, longer and stronger

• Dull lower backache that feels different than usual (not related to position or strain)

• Pressure or fullness in your pelvic area like something is going to fall out

• An increased amount of discharge, fluid or bleeding from your vagina

• Persistent diarrhea or intestinal cramping 

• A sense that something isn’t right

As Things Progress 

Toward the last several days to weeks of pregnancy, Braxton Hicks contractions can be frequent enough to feel like early labor, and can thus lead to frustration and exhaustion, especially if they are keeping you from sleeping. In this case, it is important that you encourage them to go away at night so you can sleep well. Unplug from the computer or smartphone after dark, dim the lights and go to bed early. For more support winding down, take a warm bath with your favorite essential oils, ask your partner to give you a soothing massage with a few drops of lavender in almond oil, read a boring book or watch light drama or a comedy, and drink a glass of warm milk. But if you need something stronger and do not have a history of alcohol addiction, drink a glass of wine or beer, or take 2 shots of whiskey in juice or before going to bed. Or try alcohol free Hops. Sufficient rest is essential to give you the needed strength for the hard work of labor to come.

Common herbs taken alone or in combination, to ease discomfort once you are in early labor are: 

• Motherwort tincture ¼ to ½ dropperful up to every few hours

• Skullcap tincture ¼ to ½ dropperful up to every hour

• St. John’s Wort tincture a dropperful up to every hour 

For sleep, you can try a great mineral combination of  magnesium and calcium in approximately equal amounts like 400 mg each, or doubling the magnesium available in tasty powder form to make a warm drink.

If you are interested in herbs, take 2 capsules of herbal Valerian standardized extract (400-900 mg) or Hops (300-600 mg). Using these herbs together in lower dose combination can be more effective. 

Also, try CBD from hemp oil, several drops under the tongue and repeat every few hours as needed. This is the new rage, as it helps promote 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, as it is largely unregulated. 

During the day, you have the choice of carrying on as usual and letting nature take its course, or encouraging the contractions to develop into a progressive early labor pattern by:

• Taking a long brisk walk alternating with climbing stairs

• Engaging in another sort of upright but gentle exercise activity like dancing - do both slow sensual with your partner, and more upbeat, funky hip hop, belly or African styles. Turn on the music that speaks to you, get lost in it and move like no one is watching.

• Getting romantic and sensual, and having sexual intercourse

• Rolling and pulling on your nipples as a baby would do during breastfeeding 

• Using a breast pump 

Continue these activities until you get regular contractions every 5 minutes lasting at least 45 seconds. In any case, make sure to drink lots of fluids and eat small frequent meals of nourishing food (especially whole grains, nuts, seeds, beans, fresh fruit and vegetables, and healthy protein) as an athlete does who is running a marathon. Do something that you enjoy and/or organize a pleasant change of scenery, express your fears and emotions with your partner, a close friend or family member, and try to surrender to the process.

If you need more personal support and guidance, schedule a consultation with me. Check out my number one international best selling book Natural Birth Secrets and my online 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 holistic nurse midwife of over two decades, who helped thousands and has seen everything! 

Photo by Megan Hancock Photography

For extra support in pregnancy and relief of common aches and pains, wear an abdominal binder. Bellefit makes a fine one as pictured above. They also make postpartum support girdles . 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.

Have a Great Pregnancy and Postpartum Recovery (with a little help from Bellefit)! You can check them out and purchase here.

40 Ways to Manage Emotions in Pregnancy and Beyond

Powerful, often conflicting emotions, can feel like a troublesome part of pregnancy. Hormonal and physical changes, as well as the associated stresses of pregnancy and having a baby may cause pronounced mood swings. Common and normal feelings include:

• Excitement, joy, elation

• Gratitude, enrichment, love

• Creativity, clarity

• Ambivalence, impatience, vulnerability

• Apathy, indifference

• Confusion, self-doubt, insecurity

• Guilt, shame, burden

• Fear, anxiety

• Sadness, grief, resentment

You may feel beautiful, sensual and voluptuous. Or, you may feel fat, unattractive and asexual. Pregnant women often have increased sensitivity, a heightened sense of perception and awareness, and notice stronger reactions than usual.

These emotions can be especially troublesome if you are not eating or sleeping well, have experienced psychological problems in the past, have other health problems or pregnancy complications, do not have sufficient support from family or friends, the pregnancy was not planned, or there are other major stresses in your life.

First and foremost, know you are not your emotions. They usually come after thoughts; some call them thoughts in motion. Look at emotions as sensations in the body without the story, that come and go like waves, or like the sun, clouds and rain. They are never permanent but change like the weather. Emotions are a part of you, they all are a sacred part of being human; but see your true essence above and unaffected by it all. Just as there is the perfect warm sunny day with a cloudless blue sky, there are thunderstorms with great wind and rain, and blizzards with snow; there are periods of darkness and periods of light. You can absolutely be in charge of how you feel rather than at mercy to your emotions. You can learn to embrace all of your sensations without attaching to any particular one, and ride the waves of life with grace, ease, and a deep sense of joy. It takes regular practice, yet so doable.

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.

40 Ways to Manage Emotions in Pregnancy and Beyond

1.      Seek balance in your emotional life, instead of going for highs, and the lows that follow. 

2.      Get extra needed sleep in pregnancy by going to bed earlier, sleeping later, and/or napping during the day, as well as allowing periodic rest from a hectic routine. 

3.      Make sure to eat a nourishing wholesome organic diet that includes fresh fruits and veggies, whole grains, beans, nuts, seeds,  tofu, tempeh, and other protein like free-range pastured beef, lamb, poultry, and eggs. Many feel best completely off gluten, dairy, soy and all forms of cane sugar; instead go Paleo, an ancestral whole or real food diet high in pastured organic animal protein and healthy fat, plenty of fruits, veggies, nuts and seeds, with free use of herbs, spices and healthier sugars like raw honey.

4.      Get natural sources of omega fatty acids like wild Alaskan Salmon, and healthy fat in cold pressed extra virgin olive oil, or coconut oil.

5.      Stay hydrated with at least 64 oz/day of  filtered, spring or well water.

6.      Limit or even better, avoid processed foods, refined white flour and sugar, refined vegetable oils, and artificial colorings and chemicals.

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

8.      Avoid alcohol and caffeine.

9.      Engage in at least 30 minutes 5 times per week of regular moderate exercise like brisk walking, dancing, swimming, cycling, low impact aerobics or other such activity you enjoy and are accustomed to.

10.  Get plenty of fresh air and adequate exposure to sunlight.

11.  Set your circadian clock by spending at least 20 minutes outside with nature in the early morning each day. 

12.  During the day get out in bright natural daytime light, or if can not go outside, use 150-200 watt incandescent bulbs or full spectrum fluorescent lamps that supply 2,500 or more lux and keep the light within 3 feet of where you are sitting.

13.  Become intensely conscious of the present, and acutely sensitive to your feelings and inner experiences, using all of your senses. Get real curious. Observe, watch and allow whatever comes up without judgment or thought.

14.  Try to stay away from things (like certain books, movies and news), situations and people (like those who are angry, stressed out, negative, pessimistic, critical, fearful or demanding) that agitate your mind, raise your internal tension, bring you down and worsen your emotional state.

15.  If someone who you are close with continually criticizes, belittles, demands or negates your feelings, try to give positive straightforward suggestions about approaches that would be more helpful to you, or consider having this person come with you to some professional counseling sessions.

16.  Surround yourself as much as possible with calm, centered, and positive people, things, sounds and places that inspire, uplift, relax and restore you to inner peace and serenity.

17.  Periodically rub the essential oil of rose into your pulse points and spray rose water on yourself throughout the day. 

18.  Treat yourself to a massage each month, or ask your partner or friend for one regularly. Include a few drops each of any combination of the essential oils of lavender, orange, citrus blend, rose, St John’s Wort and/or chamomile. Make your own mixture in a bottle of almond oil.

19.  Bring more art and music into your life.

20.  Try to allow time each day to do something you enjoy, and something that makes you laugh.

21.  Collect at least 8 deep, soul-nurturing hugs per day.

22.  Keep a journal or diary as a way to be honest with yourself about your feelings and increase self-awareness and understanding. Try to write free flow without editing, draw and write poems as you are inspired. 

23.  Share important feelings with your partner, a close friend or family member,  transformational life coach or a professional therapist. Suppressed emotions are ultimately more damaging and they can cause all sorts of physical, psychological and relationship problems if not properly dealt with.

24.  Periodically release pent up emotions with a good cry, followed by a good hug. Do not hesitate to share with your friends and family so they can be more sensitive to your needs. 

25.  Get out of your head and into your body. Put on some music like African drumming and start dancing and moving to the music as if nobody is watching. Dancing will help you move through the tough emotions of grief and anger, tap into your inner joy, your playfulness, your aliveness, even your sensuality and sassiness. Toddlers embody and move their strong emotions with temper tantrums, reset and then get back to playing. Many indigenous cultures dance their emotions in community drum circles. 

26.  Make the practices of authentic yoga, (especially gentle, prenatal and/or restorative), meditation, breath awareness, visualization, and yoga nidra/progressive muscle relaxation a regular part of your daily routine, even if just for 20-30 minutes each morning or evening. There are many books, audio CDs and hypnobirthing MP3s for pregnancy to help you learn these important life skills, and now there are wonderful phone apps like Breathe and Calm. 

27.  Check out the emWave personal stress reliever from the Institute of HeartMath for a wonderful hypnotherapy and biofeedback tool to lessen your body’s reactions to stress.

28.  Surrender to and embrace the cycles of life and its ups and downs and ups again, and know that day always follows night, and light always comes after darkness.

29.  Take a soothing bath each night, or when stressed, enhanced with 1 cup of Epsom Salts, and few drops of essential oil of lavender, orange or rose or a few fresh rose petals and lavender. Light a few of your favorite candles and enjoy some quiet, relaxing “me” time.

30.  Sprinkle a few drops of the above essential oils on your pillow or put them in a diffuser next to your bed to promote a more restful sleep and reduce irritability.

31.  Make a commitment to unplug as much as possible, to reconnect with yourself, others and the world around you….and feel so much better. For incredible insight and guidance breaking the common modern addiction to the iphone and computer, read the book “How to Break Up With Your Phone” by Catherine Price. Wear Shungite or Black Tourmaline jewelry to mitigate EMR exposure.

32.  Avoid overscheduling yourself.

33.  Change work hours to avoid rush hour traffic and allow more time to get places.

34.  Be clear about your priorities and rearrange your schedule to protect the health of you and your growing baby.

35.  Ask family and friends to help you with chores or child care.

36.  Treat yourself to hired help and healthy take out meals.

37.  Let go, and delegate work responsibilities that you can. You do not need to do everything.

38.  Rescue an affectionate and playful dog and or cat to snuggle and have fun with.

39.  Schedule a Breathwork session and allow yourself to experience its wonderful life changing benefits!

40.  If you feel depressed, anxious or are troubled by strong feelings and emotions that persist or worsen despite these suggestions take renowned holistic integrative psychiatrist Dr. Kelly Brogan’s online course - it is a life saver. For more personal guidance, consult your physician or midwife or schedule a consultation with me. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you! There are many ways to heal emotional pain and trauma naturally and holistically, whether or not you need medication.

Life is stressful and always has been. Eliminating all outside stress, especially that which we can not control, is not an option. We can only work on changing our outlook about stressors we cannot change. This involves deep profound and rewarding transformation, cultivating spirituality, and an attitude of surrender and acceptance. Realize that very little in life outside of our own way of thinking and behaving is in our control, and know that everything happens for our ultimate benefit, even if we do not understand why. You can learn to activate your own relaxation response to stressors and quiet your nervous system with breath awareness and relaxation techniques, mastery over your thoughts, and also by modifying what you can in your day to make it less stressful and more in alignment with your core values.

Understanding what your body is capable of can begin to give you the confidence you need to begin planning your natural birth. My Love Your Birth course can help you prepare for the entire process from beginning to end.

You’ll equally learn how to cope with and handle labor pains...so much so that you can love your experience no matter how challenging.

The right preparation really begins with a shift in mindset, not just about labor but in what you and your body are capable of doing.

NATURAL REMEDIES FOR COLD AND FLU DURING PREGNANCY

It’s the season for colds and flu, but it’s no fun getting sick, especially during pregnancy. Pregnant women are more susceptible to colds and other infections, related to the effects of hormonal changes throughout the body. If you and baby are otherwise healthy, there is no cause for alarm and you will heal with good rest, hydration, and nourishment. And there are plenty of natural remedies that will help you feel much better, and heal sooner.

Rest assured, these suggestions help whether you are pregnant or not. I am so thankful that these remedies work - I have studied about them extensively, effectively used them on myself, my family and the thousands I have guided over the many years I have been practicing as a midwife.

I know, mommies and midwives can not get sick! But we do.

An infection is your body’s way of letting you know that your resistance is low, that you over-stressed, run down, and need to slow down. It’s an opportunity to take a look at what is in your daily life that creates conditions for illness to occur.

Do not ignore your symptoms and carry on as usual, even more so when pregnant. Neglected mild infections can turn into more serious and complicated ones.

If You Experience Cold and Flu During Pregnancy

Allow Yourself Some Rest

Take some time off to go to bed and get plenty of rest to allow your body to heal, especially if you have been overdoing it. Get extra sleep by going to bed early, sleeping later and taking naps.

Reassess your lifestyle and think about ways to cut back and let go of unnecessary expenditures of energy, limit nonessential activities and reduce unneeded stress. And please accept help from others. 

Try Some Natural Remedies

Drink lots of fluids. Drink at least 64 ounces per day of water, herbal tea, juice, miso or chicken soup broth. Sip frequently. Try these recipes:

GINGER INFUSION

1. Add 1 heaping tsp fresh grated ginger to 1 c boiling water.

2. Steep covered for 15 - 20 minutes.

3. Add manuka honey and/or fresh lemon juice to taste.

4. Drink 1 cup every few hours.

GINGER PLUS TEA

1. Boil ½ tbsp or 1 inch of shredded ginger, ½ tbsp cinnamon and ½ teaspoon cayenne powder in 2 cups of water for 5-6 minutes. 

2. Add 2 sauteed cloves chopped garlic, a dash of sea salt, the juice of one lemon, and ¼ cup manuka honey. Steep covered 5-10 minutes. Adding 1 tbsp apple cider vinegar relieves stuffed noses. 

3. Drink throughout the day.

HEALING BROTH

A fresh miso soup or bone broth with lightly cooked scallions, onions, and garlic is also very therapeutic. 

1. Add 5-6 cloves chopped raw garlic in 1 qt boiling water, soak covered for ½ hour.

2. Saute a few chopped scallions, shallots or 1 onion in olive oil that lightly covers bottom of pan. 

3. Dissolve 1 Tbsp miso or a few organic all-natural bouillon cubes according to package directions, then add the garlic and onions. You can also use chicken, veggie or bone broth as a base. 

4. Drink warm, up to 1 c every few hours.

KUDZU SOUP

Kudzu makes a wonderfully soothing and nourishing soup that lowers fever, reduces inflammation, relieves sore throat and even stomach discomfort. When added to garlic and ginger, it can also help you heal. It is available in most health food stores.

1. Dissolve a few tsp kudzu starch into ½ cup cold water. Set aside.

2. Sauté 2 shallots or a small onion, 6 cloves chopped garlic, ½ inch chopped ginger in 1 Tbsp olive for a few minutes.

3. Add 3 cups water and bring to a boil.

4. Cover and simmer for 20 minutes.

5. Add 1 Tbsp miso paste and the kudzu mixture. Stir for 2 minutes.

6. Drink warm throughout the day.

Alternately, you can dissolve 2 tsps Kudzu in ½ cup cold water, add to 2 cups boiling apple juice, then stir for a few minutes with 1/8 tsp cinnamon or a cinnamon stick, and drink as often as needed.

Eat nourishing organic foods. Good examples are fresh or lightly cooked fruits and vegetables, whole grains, nuts, nut butters, seeds, organic tofu or tempeh, whole organic eggs, turkey or chicken, beef, lamb, wild Alaskan salmon, and fresh whole organic sheep or goat dairy.

Avoid heavily processed refined flour and sugar foods, partially hydrogenated fat, refined vegetable oils and deep fried foods as they strain the immune system.

Cow dairy and wheat products increase mucus production, so you may want to limit your intake of these foods if you are congested.

Take your daily supplements, to make sure you are getting all the nourishment you need that is not supplied by diet alone.

Take Gaia’s alcohol-free Echinacea Supreme.  This is my favorite brand of echinacea, which is a remarkable and safe herb that kills all sorts of unwanted germs without disrupting the body’s normal flora and strengthens the immune system’s ability to fight infection. It’s good to keep this herbal tincture in the house, as it works best the earlier you start to take it. 

At the first sign of infection, take 1-2 dropperfuls in juice or water every few hours and then slowly reduce the dose and frequency as you recover. Continue to take it 1-2 times daily for a week after your symptoms resolve. Don’t worry if your tongue feels a little numb and tingly momentarily, as this is a welcome sign that the echinacea is potent and effective. 

As a preventative tonic during the cold and flu season, after exposure to someone sick, or if you just feel run down, take a dropperful 1-2 times daily for 2-3 weeks of each month.

For additional protection, you can also add a dropperful of Astragalus, alcohol free if pregnant. If you cannot tolerate the liquid form, you can try capsules of supercritical or freeze dried herbal extracts made by Gaia or Eclectic Institute, as directed.

Enjoy some garlic. As soon as you feel you are “coming down with something” 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 2-4 cloves (not full bulbs!) twice daily crushed into your salad or cut and swallow as a pill. Continue until a week after symptoms have gone. 

Another option is to take New Chapter’s Garlicforce (a capsule of supercritical fresh organic garlic) several times per day. 

Breathe easy. Use these suggestions to liquify thick mucus to flow more easily out of your system, keeping bacteria growth at bay and helping you breathe more comfortably.

For a cough, stuffy nose, and a hoarse scratchy or sore throat, use a humidifier or vaporizer in the bedroom so that you can inhale the steam. Cool mist is preferable if there are young children around, to prevent burns. You can add a few drops of essential oils to the water, purchased separately or in a collection. Try a combination of 2-3 of the following:

• Thieves by Young Living

• Tea Tree

• Peppermint 

• Eucalyptus 

• Sage

• Oregano

• Ginger 

• Thyme

• Lavender

• Chamomile

• Rosemary

Take advantage of inhaling steam as often as you can when not sleeping. At least several times daily, bring a pot of water to boil, then turn off the flame. Stand over it, cover your head and the pot with a towel, while breathing in through your nose slowly and deeply for relief of nasal and sinus congestion. You can breathe through your mouth with pursed lips as if sucking through a straw, if your nose is too stuffed. But be extremely careful not to burn yourself and watch that the towel is not near the hot burner!

Alternately, you can sit in a closed bathroom with the hot steamy shower running.

Two to 3 saline nose drops put into your nose will loosen thick sticky mucus for easier removal. You can make your own by adding 1/4 teaspoon of sea salt to a quart of purified, distilled water. Tap water can also be used, but only after boiling to sterilize it.

Another method is nasal douching using a Neti Pot to rinse and clear the nasal passages. Tilt your head back and inhale or pour slowly the saline solution through one nostril while closing the other with your index finger, and spit the fluid out of your mouth, then repeat with the other nostril. Do each nostril several times, 3-4 times daily. Integrative physician Dr. Andrew Weil especially recommends this practice for sinus infections. His instructions are easy to follow: “You can pour some of the salt water into your cupped hand and inhale it into one nostril at a time while closing the other nostril with an index finger. Or you can get a neti pot, a ceramic container shaped like a miniature Aladdin’s lamp that allows you to pour water directly into the nose. Use enough solution to fill your nasal cavity and spill into your mouth. Spit it out and then gently blow your nose. At first, this process may seem uncomfortable and messy, but once you get the hang of it, you’ll like what it does for your nose and sinuses.”

Gargle. For a sore throat or ear congestion, gargle for a few minutes 4 5 times per day with a solution of: 

• ¼ teaspoon sea salt dissolved in 1 cup very warm water,

• 1-2 drops each of tea tree, eucalyptus, and peppermint oil  in 1 cup very warm water, or 

• 1/2 cup hydrogen peroxide in 1/2 cup very warm water

You can add ½ teaspoon goldenseal powder, or the entire contents of one capsule, to the saline solution. Remember not to swallow! Spit everything out after your gargle. 

 Additional Remedies for Cold and Flu During Pregnancy

Sweat for 10-20 minutes per day in a steam room or dry sauna where you will perspire freely. Intense sweating helps the body eliminate infectious toxins. Remember to drink lots of water before, during and afterwards. Avoid immersion in hot tubs/jacuzzis in pregnancy, because they make your body temperature too high for the baby and do not allow you to sweat to cool yourself and baby down.

Manuka Honey has been used for centuries to help heal infection and has been supported by research. Take 1 tsp UMF-rated organic Manuka Honey from New Zealand up to 4x/day. This can be added to tea or taken straight. They also come in tasty soothing lozenges. 

Asian mushrooms. Host Defense makes a wonderful combination of organically grown Asian mushrooms, used extensively in traditional Chinese and Japanese medicine for centuries to enhance immunity.

Other Herbs. Elderberry syrup, is especially studied effective for the flu, but also reduces length and severity of the common cold. It also tastes yummy! You can take 2 teaspoons up to 4 times daily. If you are NOT pregnant, after exposure or during the cold and flu season, you can preventatively take ViraCom (by Vital Nutrients) that has a wonderful combination of immune supporting remedies. At the earliest sign of feeling sick, you can take Andrographis Paniculata, easily available as the brand name Kan Jang. Take 1 tablet every 6 hours.  It is reputed to be very effective at boosting immunity during the cold and flu season, and to hasten healing, as is Gaia’s encapsulated oil of oregano, a wonderful brand, and you can take it as directed on bottle. Additional well researched, natural immune-boosting, anti-infective remedies include Colloidal Silver, Goldenseal, Cumin, Rosemary, Cinnamon, and Elecampane to support healing of your respiratory tract and kill certain common disease causing bacteria. Dr Kelly Brogan in her book Own Yourself: The Suprising Path Beyond Depression, Anxiety, and Fatigue to Reclaiming Your Authenticity, Vitality, and Freedom also advises Thymus Glandular, and N-acetyl cysteine (especially to loosen mucus in a hacking productive cough) to support your immune system when sick with common infections, in a radical attempt to help people find effective modalities that are safer than toxic prescriptive and over the counter medications.

Essential oil blend.  Thieves by Young Living, can be added to your tea (just a drop or two) a few times daily. You can also make them into a warm moist compress or dilute 3-4 drops of Thieves, or any of the above mentioned essential oils in almond oil and massage onto your aching body, rub onto your chest, throat, sinuses, head, or under your nose. Place them in the bath as you soak, for their anti-infectious, decongestant, and immune stimulating effects. Put 3-4 drops on the light bulb near your bed and in your diffuser and humidifier. 

The essential oil of Tea Tree may be combined with Clove, Cinnamon or a few of the others above and diluted in a spray bottle of water to spray around the room to naturally disinfect and refresh the air. You can take doTerra’s On Guard essential oil pellets orally as directed. I am amazed how effective they are!

Vitamin C with bioflavonoids can be taken in 500–1000 mg doses 3 to 5 times per day to assist your immune response. But do not take more than 2000 mg per day in the first trimester, or 500 mg daily past the 36th week of pregnancy.

Vitamin D3 - make sure you take 1000-5000 IU daily to keep your blood levels 70 or above, which supports your general well-being and immune response.

Zinc - Take in the form of lozenges (up to 10-30 mg daily) with a meal to reduce severity of an upper respiratory infection. Liquid drops are also fine.

Lozenges like Slippery Elm, Manuka Honey lozenges, and also Ricola Cough Drops can also provide some relief. 

Homeopathic remedies are very safe in pregnancy, and when you get the correct remedy to your particular symptoms, they can help your body to heal quickly and naturally on its own. An excellent reference is Everybody’s Guide to Homeopathic Medicine by Dr. Stephen Cummings MD and Dana Ullman MPH. If you need more personalized guidance, consult your professional classical homeopath.  If you are within the first 24 hours of the onset of your symptoms, 30c of Belladonna or Aconite taken every few hours is usually the remedy of choice. Oscillococcinum is an excellent remedy for classic flu like symptoms.

Cough medicines are occasionally warranted in certain situations. Hacking dry coughs that do not produce phlegm are exhausting, debilitating, and without much purpose, especially at night if they interfere with needed sleep. Start naturally with alcohol-free tincture of Mullein (one teaspoon in a little warm water every four hours). Eat fresh horseradish to help liquefy secretions.

If you need a cough suppressant medication, you can get dextromethorphan over the counter at the drug store and take 15 mg every 6 hours. If this does not work, ask your provider for a prescription narcotic cough medicine (Codeine or Hycodan) and use for 7-10 days. It is safe and well worth it for short-term use.

For productive coughs in which you are bringing up phlegm, use a nonprescription expectorant medication like guaifenesin immediate release tablets or in syrup form (10-20 cc every 4 hours). Or, extended release Mucinex 600-1200 mg every 12 hours instead of a cough suppressant.  

Follow These Precautions

Avoid overexposure to extremes in temperature, especially cold, to conserve your energy for healing from cold and flu during pregnancy. Allow good fresh air to circulate in the room by opening the windows occasionally. However, do minimize drafts if they are causing you to feel chilled.

Be cautious about taking antibiotics, especially if you only have a viral and not a bacterial infection. Antibiotics are useless against viruses, can be quite harmful and will only stress your system more. While in some infrequent situations, antibiotics are essential and indeed lifesaving, more often colds, flus and other mild upper respiratory infections can safely be treated naturally without them.

Symptoms such as runny nose, sneezing, cough and fever are your body’s way of fighting the infection and ultimately lead to self recovery. Therefore try to avoid common over-the-counter medications that offer temporary relief by suppressing these symptoms. These drugs actually interfere with the body’s remarkable capacity to heal itself, have side effects, and may be unsafe to take during pregnancy. Furthermore, they do not treat the underlying cause.

Blow your stuffed nose and cough the phlegm out of your chest regularly as needed, rather than keeping it in your system. Then wash your hands with soap and do not share your used towels.

Fever is usually beneficial as it is part of your body’s first line of defense against the infection, and does not need to be brought down unless:

• Temperature is approaching 101 if you are pregnant (102 if you are otherwise healthy, and are not pregnant)

• You are really uncomfortable and cannot sleep

TO BRING DOWN A HIGH FEVER

First, try sponge bathing in a waste deep tub of lukewarm water with a little cold water running steadily to gradually lower the water temperature. You can add any of the above mentioned essential oils to the water. Use a wet sponge or washcloth to bathe all exposed skin areas for 20 minutes, then allow the skin to air dry in a room free from drafts. 

If you are not up to sitting in the bath, your partner, other family member or good friend can sponge down your body with tepid water at the bedside. Expose and sponge one limb at a time until it feels cool to the touch, drying, then replacing it under the covers before going on to the next limb.

Drink plenty of fluids as needed to help cool and hydrate. Good options are:

• A cup of hot water with the juice of a squeezed lemon and a dash of manuka honey  

• Peppermint or spearmint tea with manuka honey  

• Coconut water

• Lots of spring or filtered water

• Pure fruit juice, fruit smoothies and frozen fruit juice bars or popsicles 

• Soup broth

If the above measures are not successful to reduce high fever, or you are too uncomfortable to sleep, Tylenol (acetaminophen) is reportedly safe in pregnancy and can be taken in very limited amounts as needed and directed on the container. However, avoid aspirin and Motrin or Advil (ibuprofen) during pregnancy, especially in the last trimester.

FOR FREQUENT OR CHRONIC ILLNESS

If you are susceptible to frequent or severe colds, you may want to consider consultation with an osteopath, acupuncturist, or homeopath. 

Read  “Natural Health, Natural Medicine” by Dr. Andrew Weil MD and follow his suggestions about enhancing your immunity and limiting exposure to physical and emotional stresses that weaken your immune system and increase your risk of illness. His suggestions are well researched and are basic to holistic integrative medicine, in sync with many similar experts in the field who have greatly influenced my practice as a professional, and my own life. 

• Nourish yourself well, by eating a variety of organically grown whole foods (lots of fresh fruits and vegetables, whole grains, nuts, beans and seeds) 

• Drink lots of filtered or bottled pure spring water from a reliable source

• Avoid highly refined processed foods 

• Avoid personal care products with harmful chemicals and toxins

• Minimize milk products and foods of animal origin not naturally raised

• Use natural plant-based cosmetics and toiletries from the health food store

• Avoid smoking, drugs and excess alcohol

• Avoid unnecessary use of antibiotics and steroids

• Take natural remedies whenever safely possible

• Unplug from the computer and smartphone as much as possible, reconnect with yourself and others in person. For guidance, a must read is How to Break Up With Your Phone: The 30 Day Plan to Take Back Your Life by Catherine Price.

• Slow down, take breaks, limit external stressors and non-essentials on your ‘to do’ list

• Get plenty of rest, fresh air and regular moderate exercise

• Learn how to relax yourself and do things that maintain your emotional well-being, inner calm and joy

• Cultivate a positive mindset and do what you love as much as possible

• Live in community

• Master your breath, release inner stress, anger, grief and trauma with a daily breathwork practice

• Take a good multivitamin, herbs and supplements like Asian mushrooms, Astragalus, Echinacea and Garlic, as discussed above, to enhance your nutrition and immunity.

For those with any sort of chronic frequent infections in which serious causes have been ruled out and none of the natural and allopathic remedies help, consider going for a deeper, powerfully effective healing with Clarity Breathwork! Read the book “The Mindbody Prescription” By Dr John Sarno, MD. He is an amazing pioneering physician whose brilliant approach has helped hundreds of thousands of people without drugs, physical measure or surgery. Even though he started out curing chronic pain with his approach, people were ridding themselves of many chronic ailments, and it illustrates how intimately the mind and body are connected. Also check out Brandon Bays’ book “The Journey,” thejourney.com and intensive workshops for extremely effective mindbody cutting edge methods that have also lead to transformational healing for thousands of people around the world.

When Your Symptoms Are Not Due to Cold or Flu

Sinus Congestion

Nasal or sinus stuffiness throughout pregnancy, without any other symptoms, is not typically due to an infection. Rather, it’s related to the hormones that cause increased mucus production, blood flow and swelling to the mucous membranes in these areas.

In this situation, simply drink 8-10 glasses per day of filtered spring or well water or herbal tea. Drink between meals - at least 20-30 minutes before eating or 2 hours after. Use plain nasal saline spray, sleep with a humidifier or vaporizer to ease breathing at night (with or without above mentioned essential oils like eucalyptus and peppermint), and avoid over-the-counter medications such as decongestants and antihistamines.

Allergies

Seasonal or diet-related symptoms like stuffy nose, watery nasal discharge, sneezing, wheezing, coughing and shortness of breath (asthma) are not due to an infectious process. Rather, they are more likely caused by allergies. Consult your health care provider for these symptoms, and certainly before taking any medications or natural supplements in pregnancy. Alternative therapies such as mind/body work like hypnotherapy, herbs, homeopathy, breathwork, acupuncture and osteopathic care have all been reported to be very effective in treating allergies, as well as basic lifestyle modifications. For example, a minimum two-week trial of eliminating cow dairy and gluten products to see if symptoms lessen or resolve, then introducing one gluten type grain or dairy product at a time to see if symptoms recur (wait a few days before introducing the others, one at a time). Other possible allergenic foods to experiment eliminating and then reintroducing include soy, corn, eggs, certain nuts and fruit. 

It may also help to eat a low protein diet, reduce stress, avoid possible triggers, and install a HEPA home air filter. Nasal douching regularly helps with hay fever, as does the stinging nettle herb in capsules or infusion. You can make your own by steeping 1 large handful of dried nettle leaf in a quart of boiling water for at least 4 hours.

Add a splash of  lemon or lime juice, fresh mint, or a dash of honey to taste and drink throughout the day. A few weeks before your allergy season, eat foods high in quercetin like berries, citrus fruits, apples, grapes, green leafy veggies, broccoli, buckwheat, green and black tea. If you are not pregnant, you can take quercetin in supplement form 400-500 mg twice a day. 

Many of the best quality, professional grade remedies I recommend are available in my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for cold and flu or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, 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.

Need more personalized guidance? Schedule a consultation with me. 

Always call your health care provider if you have a question and certainly if these suggestions do not help and you feel worse or do not notice improvement within 48 hours of an acute infection. Use common sense. A lingering or rising fever after the first 2-3 days of illness, severe pain, difficulty breathing, extreme weakness, faintness, marked irritability, mental confusion, seizures, neck stiffness, prolonged vomiting or diarrhea or any other unusual symptoms, regular uterine cramping or pelvic pressure, bleeding or fluid leaking from your vagina warrants immediate consultation.

While recuperating, 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.

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

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