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.

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.

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.

---

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. 

---

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. 

---

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! 

---

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.

---

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! 

---

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.

#sponsored

#ad

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)!