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.

Swelling In Pregnancy

Swelling During Pregnancy - Why It Happens And What To Do About It

Swelling during pregnancy can be alarming and uncomfortable. But it’s also totally normal and a healthy sign, especially when mild to moderate and changes based on your activity.

The fluid retention and increased amount of body fluids in the tissue space outside the blood vessels reflect the normal hormonal changes of a healthy pregnancy. 

Many women notice a slight puffiness or swelling in the fingers, hands and face. However, the additional fluid typically congregates in the lower part of the body, namely the feet, ankles and genital area.

This is related to the pull of gravity and the pressure of the enlarging uterus on vessels that bring blood back to the heart. It’s called dependent edema and usually temporarily decreases after rest and elevation or a night’s sleep on your side.

Swelling during pregnancy is made worse by:

• Prolonged periods of sitting or standing

• Carrying a large fetus or twins

• Being overweight

• Hot weather

• Increased perspiration leading to loss of salt

• Inadequate intake of fluids, protein or salt

• Anemia

How To Decrease Swelling During Pregnancy

While swelling during pregnancy is common, many women find it uncomfortable and unsightly (not to mention it can make it hard to get your shoes on!) However, there are a number of ways to reduce the amount of swelling.

DIET

Avoid salt excess, but don’t restrict your intake either. Salt your food to taste, as you need a minimum of 2-3 grams of sodium daily. Sea salt is preferable to table salt that has chemical additives. 

Make sure your diet includes 60-90 grams of protein every day.

Avoid curbing your fluid intake, which will actually aggravate the problem. Drink at least 64 ounces of fluid daily. This should be mostly composed of pure spring or well water - plain, naturally flavored, or sparkling, or herbal tea - between meals (at least 20-30 minutes before or 2 hours after).

REMEDIES

Check if you are anemic. If so, increase your intake of iron with food and/or an herbal supplement like Floradix Iron or yellow dock, and follow this guide here.

Drink 1-2 cups nettles and dandelion herbal infusions each day. To prepare:

1. Soak one ounce of each herb in 1 quart boiling water for 3-4 hours.

2. Strain in a glass canning jar.

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

Alternately, take a dropperful of each herb, in tincture twice daily (reputable brands include Gaia, Wish Garden and Eclectic Institute), or the dried encapsulated form, 1-2 freeze-dried caps 2-4 times/day.

Professional grade, top quality all natural supplements I recommend are also available 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 swelling 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.

Avoid diuretic medications. Safe and gentle herbal diuretics include:  

• Hawthorne berries - Try Gaia, Wish Garden or Eclectic institute’s encapsulated freeze-dried extract 500 mg/day or 1-2 caps 2-4 times per day

• Cornsilk tea - 1 cup 2-4 times/day

• Black tea (if you are not a regular drinker of caffeine)

Consult a professional homeopath to suggest a remedy specific for your symptoms, as there are many homeopathic remedies that are not only safe but also effective for treating this condition. Or you can start by referring to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro.

MOVEMENT

Avoid prolonged periods of sitting or standing, and lying on your back during the third trimester.

Flex or bend your feet back towards your body several times at frequent intervals if you have to sit or stand for a long time.

Do regular exercise like dancing, brisk walking, prenatal yoga, swimming or water aerobics for at least ½ hour 5 days per week. 

Inversions are wonderful yoga postures to reduce swelling, especially helpful, and calming at the end of the day when swelling is usually at its worst.

A great one that is easy to do is Viparita Karini, otherwise known as “legs up the wall.” Lie down on your back, with your buttocks all the way to the wall, flat on the floor 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 quiet meditation, focusing on slow deep breathing and inner gazing between your eyebrows.

A lavender infused eye pillow adds to the delicious relaxation effect.  Use the props to help you feel more comfortable and modify the postures to suit your needs. They are a great asset for your yoga practice, and will help in labor as well.   

An alternative is to lay flat with your head and shoulders supported on folder blankets, and elevate your legs on one, or even better two yoga bolsters.

REST AND COMFORT

Don’t stand if you can sit. Even better, is to squat, and don’t cross your legs while sitting.

Take frequent breaks to lie down on your side, or sit with your back straight and your legs elevated above the level of your torso (ideally for 1/2 hour 4 times daily, depending on how much swelling you have).

Avoid tight restrictive clothing from the waist down, especially socks, knee highs, tight pants and girdles.

Wear comfortable flat shoes instead of high-heeled or ill-fitting ones.

Put on elastic maternity support stockings before you get out of bed in the morning, but raise your legs first to empty them as much as possible from excess fluid.

Get a regular foot and leg massage with arnica oil, while you lie on your left side. Your partner can do this each night!

Soak your legs in a warm bath using 1 cup Epsom Salts, and add a few drops of wintergreen and lavender essential oils. 

If you are overwhelmed and need some guidance,  schedule a consultation with me.

When It Might Be More Serious

Call your midwife or doctor if these suggestions do not help or if the swelling:

• Becomes severe, excessive, or generalized throughout your body

• Becomes pitting, in which pressing the puffy area leaves a temporary indentation mark.

• Increases especially in your hands and face 

• Is only affecting one arm or leg, not both.

• Is as bad in the morning as it is at the end of the day, and does not lessen with rest and elevation.

Seek help if you experience sudden weight gain (5 pounds or more in less than 1 week) not related to diet changes or reduced activity, and if it your swelling is associated with headaches, dizziness or lightheadedness, spots before your eyes or blurry vision, changes in mental status, chest or abdominal pain, shortness of breath or other unusual symptoms.

Keep in mind that for most people, swelling in pregnancy is just a common nuisance that will quickly be relieved with the birth of your beautiful baby.

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.

Lying-In and Postpartum Recovery with Earth Mama Organics

While having a new baby is truly an amazing experience, your new beginning with baby and your postpartum recovery should always begin with rest, healing and self care, also known as “Lying In”. Understanding that our bodies crave healing and support after the miracle of birth is incredibly important.

Throughout history, children were raised in communities. When a woman labored, she was surrounded by friends and family. After birth, she was off duty to rest, recover, and breastfeed, while her tribe cooked, cleaned, took care of the other kids, and ran needed errands. Today, most of us live separated from our families, often experience pregnancy through postpartum more or less alone, and deliver our babies amongst strangers. A friend or a family member might stay with us briefly after our babies are born, but then we’re on our own. Because of this, it’s important to know what steps to take in order to best prepare for your postpartum recovery.

HAVE A PLAN. Make the most of the time you have with your new baby by creating a plan of recovery in advance. Postpartum struggles can be very overwhelming. By having a plan and sharing that plan with loved ones, you are eliminating some or all of the most common postpartum stressors. Earth Mama Organics provides a free downloadable Lying-In Plan, created to help guide expecting mamas through thinking about their own plans for postpartum healing. My online course has an entire module devoted to helping you know what to expect and how to plan for the support you need during this sensitive time.

MEDITATE. Taking time to relax and calm your mind can make a huge difference in our external and internal energies, by sitting or lying in a comfortable position and focusing on your breathing; guiding it to be slow, deep and even (make the inhale to exhale ratio each to a count of 3 or 5 for example) or doubling the exhalation time (inhaling to a count of 3, exhaling to a count of 6) is especially soothing. If meditation isn’t your cup of tea, try to find time to relax in quiet with your favorite book or listen to calming, uplifting music or sounds. Know that it's alright to take a moment for yourself. Your energy and your mental health need nourishment during the postpartum period. 

PREPARE YOUR HOME/RECOVERY SUITE. When the ‘nesting phase’ kicks in, and it likely will, channel that energy into creating a space that is postpartum friendly and unique to you. In the weeks leading up to your labor, gather some or all of your postpartum/newborn necessities and make sure they are in a place that is easily accessible to you when you’re lying in with baby. The last thing you need is to run to the other side of your home to grab a diaper or nipple-balm as soon as you’ve laid down. Make sure your linens are clean and things are where you’d want them, so that you’re ready and able to spend your time healing and connecting with your baby.

SELF CARE is so very crucial during this time. Earth Mama’s line of herbal products are specifically designed to care for women before, during and after pregnancy. These products are made the way herbalists have been doing it for centuries; through infusion. As most of my readers know, I widely support a holistic approach to pregnancy and postpartum recovery, so knowing that these products are made traditionally and are organic, without any parabens or artificial fragrances is reassuring. These processes offer a more powerful concentration of herbs, thus allowing the herbs to really do their jobs.

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The following Earth Mama postpartum recovery care products are formulated to help new mothers to feel their best while connecting with their newborn. These products can be used to treat perineal soreness, lacerations/episiotomy, hemorrhoids, and c-sections as well as a number of other concerns. 

Organic Herbal Sitz Bath These easy to use herbal sachets are made from a combination of organic witch hazel, yarrow, plantain and calendula, and can be used to brew a sitz bath or as a cold compress for immediate relief to the perineal area. Earth Mama suggests mamas should brew, cool, and pour the herbal sitz over a regular postpartum pad, freeze the pad, and then use it as an ice pack for long lasting relief! You can make a bunch in advance and freeze them in a ziplock bag. 

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Organic Perineal Balm provides lasting, cooling comfort down below. Made with organic herbs and oils, this product sits on the surface of the skin, allowing the herbs within the product to stay put and help in the healing process. This product can be used as needed, so be sure to apply it as often as you’d like. 

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Herbal Perineal Spray This touch-free spray serves up quick, temporary symptomatic relief dispensed with an upside-down sprayer, making it easy to apply to those swollen or hard to reach places. According to Earth Mama’s website, leftovers can be used as a refreshing facial toner or after shave spritz which sounds enchanting and refreshing! 

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Organic Skin and Scar Balm This product is made with a nourishing blend of organic herbal ingredients, traditionally used to help reduce the appearance of scars and stretch marks. While stretch marks are all but preventable and genetics are mostly to blame, this balm aids in reducing the appearance of the inevitable - even though I encourage you to embrace these marks of new mama beauty, blessing, strength and wisdom. A little goes a long way and as long as your wounds are closed, this Earth Mama Organic Skin and Scar Balm can be applied up to three times per day.

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Organic Periodic Tea First and foremost, it is important to note that this tea is NOT for use during pregnancy. Originally labeled, “Postpartum Recovery Tea” this tea can be consumed within the first hour after birth. It’s benefits include a reduction in bleeding, cramping, and assistance with the hormone shifts experienced after birthing both your baby and placenta. I find that this tea is best served nice and hot, but you may enjoy it cooled and over ice as well! 

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Postpartum Recovery Time
It’s common to be very active with self-care before giving birth and then feel it’s impossible to balance everything after birth. It’s normal to have anxiety and fear around what might happen if you don’t get it all done and even start talking down to yourself for not 'doing enough.' Take the time to remember that not everyone’s body heals on the same schedule and while one mama may feel normal in a few weeks time, there is absolutely nothing wrong with taking things at your .own pace. If you need regular contact with someone who understands the physical and psychological levels of what is happening to support you through this time, I offer an array of holistic care options for post-partum mamas.

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Natural Induction Methods: The Evidence

Art by Catie Atkinson @spiritysol

Natural Induction Methods: An Unbiased Look at the Evidence

Natural methods of labor induction have been sought after for millennia by third trimester mothers for a variety of different reasons. In modern times, they're frequently a resort of mamas who might be facing a medical induction if they don't labor naturally soon.

There are myriad purported natural induction methods, but both the efficacy and safety of the methods in question are often under-studied and sometimes dubious. It's important to understand the difference between treatments that are largely safe and those that could negatively impact labor, birth, or your baby's health.

The majority of popular natural labor induction methods revolve around the consumption of plants or plant derivatives, such as castor oil and dates or pinapple, or herbal and homeopathic remedies. In the case of simple fruit consumption, there's little risk to mom beyond a stomach ache caused by an overzealous attempt. This can mislead pregnant women into thinking that all plant-based methods of attempting to naturally induce labor are safe, which is not true. In fact, some more potent plant derivatives have been shown to lead to labor complications.

The other category of natural induction methods involve forms of physical stimulus. Again, these have been attempted throughout the ages with varying degrees of success. Sexual intercourse, which is one of the most colloquially suggested methods of naturally triggering labor, has minimal risk unless a midwife or doctor has noted otherwise. Interestingly, despite its reputation, it has still been shown to be less effective at triggering labor than other forms of physical stimulus. Other stimulation methods include breast massage, acupuncture and acupressure, walking (most effective once actually in labor), uterine massage, and membrane stripping - to name just a few.

When you're attempting a natural labor induction, knowing what works and what doesn't is helpful; knowing what's healthy and what could harm your baby, however, is vital. We The Parents has compiled an infographic detailing nine of the most popular ways mothers attempt natural labor induction. For each method, the scientific evidence is examined. How much research has been done? And what do the results indicate about the efficacy and safety?

While this can help you to make an informed decision, it's also essential to get your treating physician, midwife, nurse practitioner, or other qualified health care provider’s go-ahead before trying any of these methods in order to avoid inadvertently harming yourself or your baby.

As a holistic midwife of just about 25 years, countless mamas have sought my guidance on how to bring on labor with natural modalities. I have experienced much success with a variety of methods - some not even mentioned here, but nothing has been consistent, and as with many natural remedies there is a paucity of research. As long as they are safe and sometimes effective, I will continue to recommend them, knowing that I am helping, and it is ultimately not in our control - babies prefer to come when they are ready. Many of the professional grade, top quality remedies I recommend and use often are available in my holistic online apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for labor stimulation 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.

Also, even the powerful medicinal methods have significant risks we can not take lightly, as well as benefits when there are serious complications, and do not always work either.

A common reason women want to bring on labor naturally is the concern about being ‘too late’, the postdates testing and threat of hospital induction, along with the cascade of interventions associated with it. A key factor people often do not consider is prevention. When planning a pregnancy, I encourage women to take charge of their fertility, empower themselves with knowledge about their cycles, fertile signs and know when they conceived, so the due date is more accurate than if simply based on first day of last menstrual period alone. Read more about what you can do, covered more in depth in a previous blog. Women who do not know their cycles or the date they got pregnant can also consider an early first trimester sonogram, especially if they have a history of long or irregular cycles, or of being induced previously for carrying post-term babies; but a decision to do that should be an informed one, as there are also pros and cons of ultrasound to consider.

Knowing what you should do can seem daunting. I am here to help if you need more personalized guidance. You can also read my books, to prepare yourself for a healthy, joyful and calm pregnancy and childbirth, and for healing and enhanced well-being. For further inspiration, empowerment, and optimal health in pregnancy, birthing and postpartum, please make sure to click here to take my online Love Your Birth course, so you can ROCK your journey wherever and however you plan to give birth.

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)!

Leg Cramps In Pregnancy

How to Deal With Leg Cramps During Pregnancy

Leg cramps during pregnancy are quite common. They’re usually felt as a sudden, painful contraction or spasm of the leg muscles, and often occur at night or early in the morning. They may also be associated with a sense of uncomfortable restlessness in your legs. 

Leg cramps are thought to be caused by:

• A diet too low in calcium and/or magnesium

• A diet too high in phosphorus

• Compression of nerves or impaired circulation to the area from the growing uterus

• Inadequate fluids and salt intake

• Iron deficiency

• Muscle fatigue from too much strenuous activity

• Sedentary living without adequate exercise

Dietary Considerations for Leg Cramps During Pregnancy

Leg cramps during pregnancy are often caused by dietary factors.  

Make sure you are drinking at least 64 ounces of pure spring or well water - plain, naturally flavored or sparkling - and/or herbal tea daily between meals (at least 20-30 minutes before or 2 hours after you eat.)

Anemia due to lack of iron is very common in pregnancy, and should perhaps be your first consideration. Follow this guide if anemia is suspected.

CALCIUM

Make sure your diet contains at least 1200 mg of calcium every day. Best food sources include:

• Dairy products (organic fresh raw goat or sheep are best)

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

• Fresh dark green leafy vegetables such as kale, seaweeds like kelp, broccoli, watercress, parsley, collards, bok choy, turnip and mustard (but not spinach)

• Ground sesame seeds (tahini)

• Blackstrap molasses

• Dried fruit (like dates, figs raisins and prunes)

• Nuts

• Organic tofu and tempeh

• Bone broth

Certain herbs can also help as they supply a rich source of calcium and many other nutrients in a highly absorbable form. To make an infusion:

1. Combine 1 ounce each of nettle and red raspberry leaf in one quart boiling water, cover.

2. Soak them in a glass canning jar for 4-8 hours, strain.

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

4. Drink 1-4 cups daily.

For an additional nutritional boost, mix in 1 ounce of dried dandelion, ½ ounce alfalfa and/or oatstraw. 

When making soup stock from bones, add 2 tablespoons of apple cider vinegar during the boiling process. This releases the calcium out of the bones and thus makes a broth rich in absorbable calcium.

Avoid alcohol, caffeine, chocolate and an EXCESS amount of salt and protein foods which interfere with the absorption of calcium or increase the amount of calcium excreted in the urine. You need NOT LIMIT salt or protein as these are essential in pregnancy – just modify your intake if its grossly excessive and use sea or earth salt to taste.

If you cannot consume a sufficient amount of calcium by diet alone, consider a calcium supplement like 500 mg calcium citrate once or twice a day with meals to enhance absorption. The amount you need to take depends on the amount that is missing from your diet. 

If you take a calcium supplement, you should also supplement with equivalent amounts of magnesium, which happens to be calming and helps with other common discomforts of pregnancy like insomnia and constipation. If you experience excessively loose bowel movements, you can cut the magnesium to ½ the calcium dose. A great liquid absorbable supplement is called Natural Calm with Calcium, as it has both the magnesium and the calcium together (raspberry lemon flavor tastes yummy). Professional grade, top quality all natural supplements I recommend are available in my online holistic apothecary.  Find the best supplements that have gone through my thorough screening process there. Look in the category for leg cramps 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.

Also, reduce your phosphorus intake by reading labels and avoiding highly processed foods (like sodas, party snacks, and lunch meats) that contain phosphates.

Try eating raw foods high in vitamin E such as cold pressed oils, whole grains and wheat germ, nuts (especially almonds), seeds (especially sunflower). You may need to supplement with up to 200 IU per day as long as you are otherwise healthy and your blood pressure is normal. 

Eat foods high in vitamin C, which include raw fruits and veggies, especially green leafy vegetables such as kale and collard greens, strawberries, citrus fruits, peppers, tomatoes and alfalfa sprouts. Herbal sources include nettle, dandelion, rose hips, watercress, red clover and burdock. You can supplement vitamin C with up to 1000mg twice a day until 36 weeks gestation, then decrease to 500 mg per day.

Posture and Movement

 Regular moderate exercise like swimming, walking, prenatal yoga or dancing helps prevent leg cramps, as well as periodic leg elevations and stretching.

Maintain a good straight posture using proper body mechanics during daily activities such as carrying, pushing, pulling or reaching for something. This involves engaging your abdomen (corset your ribs inward, bring your front pelvic bone toward your breast bone, your belly towards your spine), and using your leg and arm muscles instead of your back.

Refrain from prolonged sitting or standing by periodically taking a break to exercise your legs. 

Avoid completely extending your foot while pointing your toe, as this can trigger a leg cramp. Make sure your foot is dorsiflexed while extended, especially during leg stretching and exercise, and make your bed loosely so your toes are not pressed down by the sheets.

Keep your legs warm with knee socks or leg warmers, especially during exercise and at night during sleep. Support stockings may help in the day.

For Immediate Relief of Leg Cramps During Pregnancy

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 to your leg cramps 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 cramping, which actually helps alleviate it. See this as an opportunity to train yourself to surrender and relax with intense discomfort. It is great practice for labor and life. If you need guidance mastering the healing and transformative power of breathwork, schedule a session with me.

Also, try sitting while straightening your leg and actively flexing your toes back towards your head, using your hands or a yoga strap to help you flex your feet. This is not about bending forward and touching your head to your legs or resting it on a yoga block between them, although if you already have a practice it fells nice and calming) . It may help to exert steady pressure against your bed board or partner’s hand, or to simply stand up with your foot flat on the floor or flexed up towards your body.

If the cramp is in your foot, roll it over a roller, baseball bat or unbreakable bottle 3 inches in diameter. Some say standing on ice is effective.

Deeply massage your lower legs and feet with arnica oil, mixed with a few drops of chamomile, ginger, lemon balm, St. John’s Wort and/or lavender. 

Other Healing Modalities

Herbal epsom salt foot baths - Soak your lower legs in very warm water with 1 cup Epsom Salts, and add a few drops of wintergreen, lavender, camphor and/or chamomile essential oils. 

Heat - Apply a heating pad or hot wet compress, infused with a few drops of the above mentioned essential oils, to the area of cramping. 

Homeopathy - Take homeopathic 6X of Magnesia phosphorica alternating frequently with Calcarea phosphorica several times a day until you feel relief. If this is a chronic problem among other pregnancy discomforts, it may be better to consult with a professional homeopath who can prescribe a safe, natural remedy specific to your individual symptoms.

Herbs - Black haw or crampbark can be taken to decrease leg cramps. Take a dropperful of either tincture as needed, up to 4 times daily. Herbal teas and tincture combinations that include ginger, catnip, chamomile, lemon balm and skullcap, taken as directed on the bottle, can also help. Reputable brands include Wish Garden, Eclectic Institute and Gaia. Aviva Romm remains one of my favorite resources for safe effective use of herbs in childbearing. She is an integrative physician, midwife and herbalist who has done extensive research and compiled the most comprehensive, evidence based reference guide I have come across called Botanical Guide For Women’s Health. She wrote a more accessible resource for moms in The Natural Pregnancy Book - which has some wonderful home made recipes, if you like to make your own remedies. 

Acupuncture can work wonders. Consult an experienced acupuncturist. 

Avoid commercial medications like muscle relaxants and quinine as they are not safe during pregnancy.

When Nothing Helps

If your leg cramps are extreme or persist in spite of following the above guidelines, 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! Consult your local practitioner if cramps become increasingly severe or frequent, the above suggestions do not help, or if you notice an area of leg warmth, redness, swelling and/or pain. Sometimes other metabolic imbalances can be the culprit, and these may need to be investigated.

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