This second installation of the BodyWiseMama guide to gearing up for feeling your best at every stage of pregnancy covers “prenatal wellness” – trimesters 1, 2 and 3.
All the products, services and practices below are not intended to be one-size-fits-all prescriptions. They are, however, the most frequently recommended by real deal experts in their respective fields – from Western to Eastern Medicine, exercise to essential oils, and whole foods to homeopathy. The following guide includes five areas of self-care:
Strength + Stamina
Nutrition + Energy
Bodywork + Relaxation
Acupuncture + Restoration
Essential Oils + Energetic Elevation
STRENGTH + STAMINA
Source: Kate Jesuele, MA, CPT, R-DMT, Certified Pre/Postnatal Health + Fitness Coach
Email: kate@bodywisemama.com / Social: @bodywisemama
“After the experience of TTC (or naturally conceiving by surprise!), pregnancy is a transition to even more transformation for body, mind and spirit; a lot of expected and unexpected changes occur in those 9 months. I often encourage my clients and students to treat their prenatal workouts the same as an athlete who’s exercising for peak physical and mental performance. Eat, sleep and train like an athlete because you are moving towards an athletic event like no other – the most literal labor or love, strength, wisdom and courage!
Now, I would be remiss if I did not share the current ACOG guidelines for safely exercising during pregnancy. But, to be honest, the information that most of the women I’ve worked with have received before stepping into the studio with me are vague and general to a fault. For many first-time expectant mamas, what seems to be needed the most is validation and empowerment to trust their own sense of safety, stability, strength and stamina while working out. Of course, there are certain medically diagnosed conditions that are accompanied by strict instructions from a physician or physical therapist that must be weighed in the equation of “right action” for each individual. With all the above in mind, this total body prenatal workout was designed with all fitness levels, common pregnancy-related conditions and all trimesters in mind. It hits all the sweet spots for what I consider a perfect prenatal workout: slow, steady, stable, stress-relieving and safe that will leave you feeling sweaty and strong today and satisfyingly sore tomorrow. Sorry I’m not sorry: I really love alliteration!
The question I’m asked the most is, “when should I stop doing ab work?” Never! Sounds crazy, right? Here’s my rationale: the abs along with the rest of your core muscles don’t disappear or stop being used while you’re pregnant. To the contrary, they are working their hardest to stay intact and strong to “make room for the womb.” The question I recommend you ask your physician, physical therapist, certified personal trainer, yoga teacher, Pilates instructor AND yourself is: “how can I support my core while I’m moving and grooving through my day, practice or workout?” Click HERE for my humble yet expert opinion about targeting your abs during pregnancy.
Finally, if you are experiencing pelvic pain or strain associated with hypermobility (i.e. joints that easily move beyond the normal range expected or as I like to call “loosey goosey”), especially in the 3rd trimester, the use of a band or belt under the bump might be a saving grace. Here’s a brand of bump support that I believe in. As you exercise throughout your pregnancy, it’s important to keep in mind that relaxin (a hormone that, among many things, prepares your body for the birth process by causing a softening and lengthening of the cervix and the pubic symphysis) tends to peak a few times throughout pregnancy: right after ovulation, through the first trimester, and then again towards the end of the 3rd trimester. My recommendation during these phases, when relaxin levels may surge, is to keep your prenatal workouts even more stable, low impact and relatively slow-paced so that you can focus on pelvic alignment and support.
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NUTRITION + ENERGY
Source: Beth Auguste, MS, RD, CSOWM, Founder, Be Well with Beth
Contact: Beth@BeWellwithBeth.com / Social: @bewellwithbeth
Disclaimer: this is not a comprehensive nutrition guide for pregnancy. This book is highly recommended to have on the shelf for reference as you go. And here’s another great resource to have on hand.
FIRST TRIMESTER
The first trimester tends to be a time when we “know we should” eat tons of fruit and vegetables, complex carbs, healthy proteins and fats — but all we can stomach are carbs, carbs and more carbs. As a dietitian I want to tell you that it is OK if you can’t manage to eat a perfectly balanced diet in this beginning period of pregnancy. Here are some tips to get through [some of the most common experiences that can challenge your nutritional well-being]:
Nausea/Vomiting: Vitamin B6 and Ginger
Food sources of Vitamin B6: tuna (chunk lite is lowest in mercury; one serving per week is OK), turkey, potatoes, sunflower seeds, chickpeas, fortified cereals. If reading this food list made your stomach turn, then I advise talking with your doctor about taking a B6 supplement of 50mg at two different times in a day. Try grating ginger root over your meals, asking for some pickled ginger at your local sushi joint, drinking ginger kombucha or ginger tea. If you just can’t stand the taste of ginger, you can try this. If you are experiencing vomiting after eating, try separating your liquid and solid intake.
Fatigue: H20 and Small/Frequent Meals
During the first trimester your body is building an organ (a placenta). This takes ENERGY! The blood flow and volume in your body must increase so that your body can do its job of building that organ. Aim for an extra 25 ounces of water each day to help maintain the work. Even with the healthiest of diets you may feel fatigued. [The good news is that this is probably the best time to allow all the carb cravings because] simple carbs will give you quick energy. Keep things like crackers on hand to nibble on throughout the day. Try to squeeze in some protein when you can stomach it.
GERD
Do not lay down within 45 minutes of eating a meal. If you do lay down, prop yourself up on some pillows. Avoid chewing gum or drinking out of straws.
In general: if you’re worried about nutrition intake, a high quality prenatal supplements can put your mind at ease. Ask your doctor for a prenatal vitamin prescription that includes omega-3 fatty acids and methylated folate.
SECOND TRIMESTER
This is the time when your energy may return and be at its peak. Aim for at least 5 cups of fruit and vegetables per day. Try to meet these micronutrient goals with food:
Omega-3 for baby’s brain development: 300mg EPA/DHA per day
Food Sources include fish, fish oils, walnuts, seafoods, egg yolk (free range), grass fed beef, some prenatal vitamins, brussels sprouts, broccoli.
Limit Mercury: no more than 6 ounces albacore tuna (“white tuna”) per week. In general, it is good to have fish in moderation during pregnancy. Read more about mercury here.
Iron: Increase daily intake by 50%
Food Sources include beef, bison, wild salmon, clams, and beans.
Folate Fortification
Food Sources: You’ll absorb more of the folate from fortified cereals than from other sources.
Calcium: 2-3 servings/day
Food Sources include broccoli, dried beans, some fortified products like juice, breakfast cereal and bread.
THIRD TRIMESTER
During this trimester you may feel just peachy, or you may be feeling swollen and the return of GERD symptoms. If you are experiencing swelling, it is normal. This does not mean that you need to cut back on salt. In fact, the recommendation during pregnancy is to eat salt to taste. See the First Trimester section above for my recommendations to alleviate reflux.
The third trimester is a great time to plan for your early postpartum days. Here are some ideas that work in ‘real life’:
- Plant filled water bottles around the house because you’ll be surprised how many places you will get ‘stuck’ under your baby. Try to have water within arm’s reach at all times. Do the same thing with convenient 100 calorie portions of nuts, dried fruit or other non-perishable snacks.
- Make or buy some frozen crock pot meals. Set yourself up with containers filled with ready-to-go ingredients or order prefilled containers from here.
- Buy frozen vegetables that you enjoy eating. You can heat and eat these on the side with all the lasagna that your friends and family bring you!
ACUPUNCTURE + HOLISTIC HEALING
Source: Caroline Grace Ashurst, M.Ac., Dipl.Ac., Founder of Restorative Harmony Acupuncture
Email: restorativeharmony@gmail.com / Social: @restorativeharmony
“Being an Acupuncturist and advocate of the Chinese medicine approach, I believe the prenatal period of your journey to mama-hood should be all about nourishing yourself and preparing yourself for your birth and postpartum period. One thing we talk about in Chinese medicine is that our pregnancy should be filled with as much beauty and joy as possible.
Sometimes, it’s impossible to curate that given unforeseen circumstances, but to whatever our ability is, we can make that an intention and keep it in our mind. What that means is: “Watch What You “Eat.” I don’t mean that in terms of what you’re actually literally eating, but I mean it in the nuance of “Everything you’re ‘Taking In’”: what are you watching on netflix? Is it positive, uplifting, and joyful or scary and unsettling? What are you reading? What kinds of energy are you surrounding yourself with? What are you allowing others to say that you are ‘digesting’? Creating the most joyful and beauty-filled environment as possible for you and your baby inside you is incredibly healthy for your body, mind, and spirit.
Side note: I say all of this with a grain of salt because not everyone has this privilege, unfortunately. And I am very adamant about womxn not feeling guilty about not being able to be perfect parents-starting from Day 1! Just to have the awareness about this is everything. I want to also remind you that you are doing an incredible job, and please do not let anyone out there make you feel like you are not. People can say the damndest things to womxn when they are pregnant and/or parenting. It is common for womxn to have depression and anxiety during pregnancy and, if that’s you, don’t let anyone make you feel guilty that you literally are incapable of ‘creating beauty and joy’ in your pregnancy! You are doing the best you can. This is my one caveat to my above recommendation.
My second recommendation is to get Acupuncture regularly, of course! Acupuncture during pregnancy can help with so many ailments, and because it’s safe it is a really great option for womxn. Acupuncture and moxibustion therapy (an adjunctive modality in our practice) can actually flip breech babies! It’s a very well-known therapy for this presentation of the fetus, and I treat it often in my clinic with great results. Acupuncture also treats all kinds of other pregnancy-related ailments. Some of them I regularly see in practice are: morning sickness, pregnancy sinusitis, pregnancy sciatica, muscle aches and pains, anxiety, reflux and other digestive issues, sleep issues, etc. Acupuncture is a safe, effective way to support a lot of health issues when pharmaceutical use isn’t ideal.
For women who had a hard time trying to conceive, oftentimes they need the extra mental and emotional support that acupuncture can provide them. For a history of miscarriage, acupuncture can support healthy development and supporting full term pregnancy. For women with a history of anxiety and depression, it can work wonders. Since I work with alot of women hormonally, I often see alot of this in my practice, and love treating it. With so many healthy benefits, it’s really a great option for your overall wellness care during the prenatal period. You can come see us if you live in Philadelphia or you can find someone local to you who specializes in women’s health.
The last recommendation I offer all womxn who are with me during the prenatal phase is to start regularly seeing a chiropractor, and specifically one who practices The Webster Technique, a special chiropractic technique that helps women have better birthing outcomes because of it’s effect on the sacrum’s alignment. A Philadelphia chiropractor, Dr. Justin Ohm, practices this technique and his family actually created the curriculum around teaching this approach to other chiropractors all over the country. I saw Justin during my pregnancy, and I recommend every woman do as well as part of her prenatal care.”
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YOGA + BODYWORK
Source: Carrie Sarlo-Randazzi, RYT, LMT, Founder of HoliMomma
Email: carrie@holimomma.com / Social: @holimomma_nj
“Finding a massage therapist that specializes in prenatal care is essential. Therapeutic massage has many benefits, especially during pregnancy. This is an amazing and beautiful time in a woman’s life but most pregnant women feel periods of physical discomfort and emotional stress. Prenatal massage offers many benefits such as: reduction in muscle tension and back pain, fatigue and anxiety; headache relief; circulation and digestion improvement; lessening of pain in the hip and pelvic areas; postural and hormonal balance; and overall relaxation and well-being for the momma-to-be.”
Carrie is offering an exclusive $15 discount to the BodyWiseMama community! Valid for your first prenatal massage only. Book your appointment HERE and mention this post.
ESSENTIAL OILS + ENERGETIC ELEVATION
Source: Paige Chapman, Founder of Mama’s Wellness Joint
Contact: paige@mamaswellnessjoint.com / Social: @paigelc
- Peppermint: Amazing for nausea, heartburn, and acid reflux. DoTerra makes a “beadlette” version that you can pop in your mouth like a mint and we can’t keep them in stock at Mama’s Wellness Joint. (Ginger is also great and can be rubbed behind the ears. The two together work wonders!)
- Lavender and the Serenity blend: Great for insomnia
- All the citrus oils (Lemon, Lemongrass, Grapefruit, Wild Orange): For exhaustion and mood lifters if feeling down – also great combined with peppermint
- Deep Blue muscle rub for a all aches and pains
- Cyprus oil for cramping (massage into the area; can be added to body oil or cream)
Paige is offering her signature EO workshop, “All the Essentials,” at Mama’s Wellness Join this Thursday evening, 9/19/19! Space is limited. Reserve your spot HERE to elevate your energetic wellness during pregnancy.
