Constipation During Pregnancy: Relief Measures and Natural Remedies

Constipation during pregnancy is caused mainly by:

• Hormones slowing down digestion

• The growing uterus pressing on the intestines

• Dehydration

• Certain medications

• Iron supplements such as ferrous sulfate

• Lack of exercise

• Internal tension 

• Lax abdominal muscle tone

• A diet made up of mostly refined highly processed carbohydrates (white flours and sugars), refined or partially hydrogenated vegetable oils, and not enough natural fiber

Establishing regular bathroom habits and responding to the urge to have a bowel movement, instead of ignoring or delaying, will help train your body for proper elimination.

Set aside uninterrupted and unrushed bathroom time. Elimination normally follows the morning meal by ½ hour. Plan accordingly so you do not have to rush. Ensure an ample supply of reading material by the toilet to enhance relaxation.

Support your feet on a low stool while sitting on the toilet and avoid straining, which can lead to hemorrhoids. Squat with your feet on the toilet seat or the squatting stool. 

Consider engaging in a program of regular exercise, like brisk walking, dancing or swimming, for at least 30 minutes 5 days per week. Try to do specific exercises to tone your abdominal muscles a few times each week.

Good options are prenatal yoga, Pilates, Julie Tupler’s Maternal Fitness Program, or any abdominal toning class or gym equipment modified for pregnancy.

Diet Is A Significant Factor In Constipation

Consider making some dietary adjustments to ease your constipation. Try to eliminate from your diet refined grain products made with white wheat, spelt, or rye flour (like white bread, noodles, cookies, cakes, pretzels, and cold cereal), white rice, canned or overcooked fruits and vegetables without edible skins, deep fried foods, and foods made with partially hydrogenated or refined vegetable oils.

Eat more fiber rich foods such as organic sprouted whole multi-grain bread, cereal, muffins and pasta, fresh raw, lightly steamed or sauteed vegetables, fresh or dried fruits (with edible skins when possible), nuts, seeds and beans.

People who shift to a vegetarian or semi-vegetarian diet are often amazed by the great improvement in their bowel habits.

During an episode of constipation, mix 2 tablespoons of 100% unprocessed ground flax seed and 2-3 tablespoons wheat or oat bran into hot cereal, applesauce or yogurt. Daily, snack on prunes, raisins and figs, and add a large portion of fresh leafy greens to your lunch and dinner. Enjoy your greens lightly steamed, sautéed, or raw in a tossed salad.

Drink at least 64 oz of filtered, spring or well water each day between meals, at least 20-30  minutes before or 2 hours after eating. Juice fresh vegetables, including a variety of leafy greens, especially spinach.

Hot tea or other warmed liquids on an empty stomach or between meals does wonders. Try:

• Warmed prune juice 

• ½-1 lemon squeezed in water sweetened with a dash of honey or a tablespoon of blackstrap molasses

• Hot soup broth

• 1 cup green or black tea

• 1 cup caffeinated coffee (use only occasionally)

• 1 cup Smooth Move tea if you are not pregnant - it’s delicious and very effective

A natural laxative home remedy can be made by soaking or stewing 4-6 dried pitted prunes in 1 cup  boiling apple or pear juice.

Add 1 Tbsp of the ground flax seed, wheat or oat bran and let sit for 15 minutes.

Ingest the mixed combination 1-2 times per day, when you get up in the morning and early evening.

Breathwork for Constipation During Pregnancy

Try taking brief breaks at least 3 times per day to practice relaxation techniques such as meditation, , breathwork, visualization, and yoga nidra/progressive muscle relaxation. These are all great ways to relax the body and mind. 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. Make it a regular part of your daily routine to practice them, even just for 15-20 minutes. This will help disengage your consciousness from thought, increase inner calm and lessen inner tension. 

The following breathwork techniques are totally safe, health enhancing and easy to do, without unwanted side effects. Practice them regularly so they become habitual, and you can easily use them when really stressed or in labor.

Upon rising, before going to sleep, while waiting or in transit, and any time you feel anxious or triggered, practice the following simple yet calming breathing exercises. Try them all and use what feels right in each situation. This is a great way to make your breaths deeper, slower and more regular, so as to calm the nervous system.

Simply increase your awareness of your breathing without changing it. Watch it for a few minutes. Stay mindful and fully aware of whatever is happening in the present moment. Notice all the details as you inhale, pause and exhale. Get curious about, and lean into your internal sensations without the story. 

Practice slow, deep three-part breathing, while consciously relaxing any tense muscles on each exhale. Keep it nice and smooth, with an equal count or ratio of inhale to exhale. Sit up straight or lay down comfortably, breathe first deep into your belly, then expand your ribs outward and front to back, then breathe up through your chest and collar bones. Exhale in the same direction. For example, inhale for a count of 3 or 4 then exhale for a count of 3 or 4. If your mind wanders or a thought comes into your head, let it pass and simply bring all your attention back to your breath. Do this 10 minutes twice a day. 

Another wonderful technique to master is box breathing. 

1. Exhale slowly making an audible sigh

2. Take a slow deep breath in through your nose for a count of 3

3. Hold for a count of 6

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

5. Pause for a count of 3

6. Repeat for a total of 8 cycles

Play with forcefully exhaling, using your abdominal and intercostal muscles in your chest to squeeze as much air out as possible. Next, let your body inhale deeply but automatically, without trying to influence it. Repeat the cycle for at least several minutes or as long as you like.

Notice how you feel during and after each exercise. Be patient with yourself as you are learning a new skill. Repeat the ones that feel best, as often in the day as you can.

Schedule a breathwork session for guidance, or if you want to go deeper and experience wonderful transformation in your life and well-being.

Support Digestion With Herbs and Supplements

Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for constipation 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.

Natural supplements that have harmless laxative effects include vitamin C with bioflavonoids 1000 mg (safe in this amount until 36 weeks of pregnancy, then reduce to 500 mg per day) and Magnesium glycinate or citrate, 400-500 mg. Floradix makes a tasty liquid magnesium, 1 capful 1-2 times per day as needed. Peter Gilham’s powdered Natural Calm is another tasty form of magnesium that you add to hot water. Benefits of the liquid or powder is you can adjust the dose a little lower if your stools are too loose and frequent, or higher if you do not feel the laxative effect. 

If you are anemic and an iron supplementation is needed, use herbal sources such as red raspberry and nettle infusions, Floradix iron or yellow dock root. Avoid ferrous sulfate found in most pharmacies, as it not only is not well absorbed or tolerated, it is very constipating. 

Here’s a recipe for an effective herbal remedy for anemia and constipation:

Add a generous pinch each of dandelion and yellow dock root to a quart of boiling water.

1. Soak for at least 4 hours. 

2. Strain in a glass mason jar.

3. Add 1-2 Tbsp of blackstrap molasses.

4. Add juice of lemon or lime, fresh mint leaves, cinnamon or honey to taste.  

5. And drink several times throughout the day. You can add juice of lemon or lime, fresh mint leaves, cinnamon or honey to taste.  

6. Drink several times throughout the day, or boil it down to make more of a syrup, chill in fridge and take 1- 2 spoonfuls daily as needed.

If you are not pregnant, try an Indian herbal capsule of 3 fruits called Triphala.

If necessary, try over-the-counter bulk laxatives such as Citrucel, Metamucil, or powdered psyllium seed husks. If your bowel movements are very hard and straining, and none of the above is working for you, try a stool softener like docusate sodium (Colace), 100 mg 1-3 times per day - but ideally stay off these pharmaceuticals that are full of dyes and chemicals.

Avoid reliance on enemas, laxatives and colonics, as they can lead to dependency, vitamin deficiencies, and abdominal cramping among other problems, and may stimulate labor prematurely. If you are desperate and not pregnant, you can try a natural laxative like rhubarb root, commonly found in the health food store.

Avoid smoking and other stimulant drugs, as well as addictive regular caffeinated coffee drinking.

Other alternatives that are especially helpful if none of the above suggestions work include biofeedback, acupuncture and homeopathy. Homeopathic remedies are safe and amazingly effective in treating constipation during pregnancy. You can consult with a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. 

If none of the above remedies prove to be helpful, if you have not had a bowel movement in over 4 days, you have severe or unusual pain, your constipation is alternating with diarrhea, you have rectal bleeding, or your stools are the color of old blood, call your provider or schedule a consultation with me. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you! 

For more holistic guidance on having having the pregnancy, birth and postpartum of your dreams, check out my number one international best selling book Natural Birth Secrets and my online course.

This is 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!

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.

Varicose Veins in Pregnancy: Natural Remedies and Relief

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

Varicose Veins in Pregnancy

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

• Hormones that relax the vessel walls and increase blood volume

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

• Inherited weakness of veins and their valves

• Inactivity and poor leg muscle tone

• Prolonged periods of sitting or standing

• Excess weight gain and obesity

Simple Tricks and Tips

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

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

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

Body Positioning

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

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

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

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

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

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

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

Clothing Considerations

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

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

Diet

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

• Dark leafy greens

• Kelp

• Beets

• Okra

• Citrus fruits

• Strawberries and, blackberries

• Apricots

• Black currants

• Plums and prunes

• Grapes

• Cherries

• Cantaloupe

• Broccoli

• Asparagus

• Avocado

• Alfalfa sprouts

• Tomatoes

• Green peppers

• Carrots

• Squash

• Sweet potatoes

• Fresh parsley

• Buckwheat

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

• Nuts

• Brewers or nutritional yeast

• Eggs

• Fish

• Organ meats. 

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

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

• Fresh organic fruits and vegetables

• Whole grains

• Beans, organic tofu and tempeh

• Nuts and nut butters

• Seeds and ground seed products like tahini and tehina

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

• Organic eggs

• Fresh organic whole raw dairy—ideally goat or sheep

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

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

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

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

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

Herbs and Supplements

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

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

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

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

2. Strain to a canning jar.

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

4. Drink hot or cold.

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

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

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

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

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

• 500 mg Rutin 1-2 times per day

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

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

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

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

• 400 mg Magnesium

For Varicose Veins in the Vulva (Genital Area)

Wear cool packs in your underwear as tolerated.

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

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

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

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

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

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

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

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

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

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

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

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

Dizziness During Pregnancy

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

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

• Pressure of the enlarging uterus on maternal blood vessels

• Warm or overcrowded environments, especially if one is overdressed

• Exposure to toxic agents, including some medications

• Low blood sugar

• Not enough fluids

• Anemia

• Hyperventilation

• Sunstroke

• Eye strain

• Anxiety

How to Avoid Dizziness During Pregnancy

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

POSITIONAL DIZZINESS

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

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

NUTRITIONAL DIZZINESS

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

• Organic fresh fruits and vegetables

• Nuts and nut butters

• Beans

• Seeds

• Organic tofu and tempeh

• Whole eggs

• Whole grains

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

• Beef, poultry, wild game, and lamb

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

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

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

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

MEDICATIONS

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

When Dizziness Occurs

Dizziness during pregnancy most commonly occurs:

• After eating a large meal

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

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

• When feeling overheated

• Upon quickly rising from a sitting or lying position

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Battling with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support? Try Bellefit’s prenatal support wear.

You can check them out and purchase here.

Holistic Healing with The Nature Code Kid's Program!

As most of my readers know, I am passionate about holistic health care during pregnancy, motherhood and beyond. I want to talk about a program I’ve recently been introduced to, The Nature Code Kid’s Program. This educational course is designed to support and guide you in learning how to help your child develop a strong and healthy immune system using a holistic approach and is instructed by Naturopathic Doctor Keith Condliffe. A FREE LIVE MASTERCLASS: Healthy Kids Get Sick is available February 5th-11h! 

Click here to save your seat!

I am often asked to recommend natural remedies to things like cold and flu symptoms (which you can find here) and The Nature Code Kid’s Program takes a similar approach to your children’s health. Over 5 modules, The Nature Code Kid’s Program takes you from a foundational understanding of health and illnesses, all the way through building and using a Natural Acute Care Kit for the whole family. From nutrition to homeopathic and herbal medicine, the course focuses on building your awareness and confidence as you meet family health challenges. Increasing your health savvy improves health outcomes and supports your relationship with your primary care physician and health team.


Some things you can expect from The Nature Code Kid’s Program include:

• Learning to work WITH a fever

• A Natural Medicine Kit

• A Natural First Aid Kit

• Teachings by a Naturopath

• Over 50+ Video Lessons

• Live Q&A Call

• A Private Support Community

• Lifetime Access to the Program

• Yearly Program Updates

And MUCH more

The body has the mechanisms within itself to heal and this program is extremely helpful in reassuring both new and experienced mamas in ways to support natural healing with gentle, homeopathic remedies.

Follow Home Sweet Homebirth on Instagram in the coming weeks as Doctor Keith Condlife joins us live to answer all of your questions about Nature Code Community and The Nature Code Kid’s Program. As always, if you have any questions for me about pregnancy, postpartum, clarity breathwork and beyond you can book a session with me here!

Braxton Hicks and “False Labor”

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

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

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

To Relieve Discomfort From Braxton Hicks Contractions

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

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

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

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

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

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

Three-tiered, deep diaphragmatic breathing:

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

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

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

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

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

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

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

Herbs can also help you relax, sleep, lessen the pain, and either discourage your contractions, or encourage them if you are term.  If you are interested in herbs, there are several options to try alone or in combination. Go for high-quality sources like Gaia, Wish Garden or Eclectic Institute, or other professional grade brands I use and recommend like those in my online holistic apothecary.  Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for uterine irritability/false labor or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days. See some samples from the apothecary at bottom of this blog.

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

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

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

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

• Cramping becomes closer, longer and stronger

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

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

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

• Persistent diarrhea or intestinal cramping 

• A sense that something isn’t right

As Things Progress 

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

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

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

• Skullcap tincture ¼ to ½ dropperful up to every hour

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

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

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

Also, try CBD from hemp oil, several drops under the tongue and repeat every few hours as needed. This is the new rage, as it helps promote sleep without the potential risks of the THC component of cannabis on the developing fetus. Results from anecdotal evidence and preliminary research, although sparse (as is common with most natural remedies in pregnancy), are promising. Make sure it is absolutely pure, and from a reputable source who can recommend proper dosing or from pharmacies licensed to dispense it, as it is largely unregulated. 

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

• Taking a long brisk walk alternating with climbing stairs

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

• Getting romantic and sensual, and having sexual intercourse

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

• Using a breast pump 

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

If you need more personal support and guidance, schedule a consultation with me. Check out my number one international best selling book Natural Birth Secrets and my online course, an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned holistic nurse midwife of over two decades, who helped thousands and has seen everything! 

Photo by Megan Hancock Photography

For extra support in pregnancy and relief of common aches and pains, wear an abdominal binder. Bellefit makes a fine one as pictured above. They also make postpartum support girdles . I have a holistic approach to life, including healing after pregnancy and birthing. Nothing replaces abdominal toning and exercise for restoring muscle strength and tone - which I encourage for all mamas as soon as they feel up to it postpartum. Nothing replaces touch, slow deep abdominal breathing, and a 'love your postpartum body' perspective that I promote.  But I have found many mamas simply feel comforted by this support garment, especially early postpartum and temporarily as needed....to be used without forfeiting abdominal toning and strengthening exercise, breathing well and touch. 

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

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