 Pregnancy is a vital aspect of life where your body experiences gradual physiologic changes to prepare itself in nurturing a growing fetus. These changes are necessary to provide oxygen and nutrients for your baby, as well as extra support as your body adapts to the demands of more than one individual for nine months! During pregnancy, your body prepares you for labor, birth, and most importantly, to take on the lifelong responsibility of being called a mother. Essential Practices to Nurture Maternal HealthThe key to a healthy pregnancy is a healthy and empowered mother. Making conscious decisions for your well-being, both before getting pregnant and after giving birth, are essential. Your health and the health of your baby are locked and sealed together. When you eat well and take care of your own health during pregnancy, you provide a healthy environment for your baby to grow and develop!  The Role of NutritionYour nutritional state affects your health and the growth and development of your baby. Nutritional problems may put your baby at risk. For instance, having inadequate folic acid levels may lead to fetal growth restriction or neural tube defects, impacting brain development. Eating foods rich in vitamins and minerals, healthy fats, and fiber is important. Appropriately supplementing your diet with calcium and magnesium are also vital to help protect your bones, stop muscle cramps, and help with pregnancy-related constipation. The best way to maintain your optimal health is through following a personalized plan based on your nutritional demands and needs, empowering you to take charge of your and your baby’s health. Daily Physical ExercisesDuring pregnancy, compression of your blood vessels can be inevitable as your body adjusts to the weight, increased blood volume, and demands of the growing fetus. This may cause pooling and stasis of blood in your legs and pelvis, which may lead to varicose veins and hemorrhoids. Incorporating physical activity in your daily routine helps improve blood flow. A gentle, daily 30-minute exercise (like walking or prenatal yoga) will have a long-term benefit for your health and prevent the development of unwanted pregnancy outcomes.3 Breathing ExercisesPracticing breathing exercises is beneficial throughout your pregnancy, and helps reduce risks of having to undergo cesarean section or assisted birth.5 Breathing exercises also promote the connection between your mind and body, allowing you to feel relaxed. Most importantly, controlled breathing will distract you from the pain of labor as it intensifies, helping you to stay alert and responsive while giving birth! Additionally, lung capacity is reduced during pregnancy as the shifting of organs pushes on them and prevents them from fully expanding. This increases the risk of pneumonia and other maternal lung illnesses. Practicing deep breathing helps clear the lungs and prevent infection. Perineal MassageA common complication of vaginal childbirth is tearing of (or the doctor cutting) the perineum to better allow the passage of the baby’s head. To help reduce risks, you can begin practicing perineal massage in the months before childbirth. This helps the tissue slowly become more elastic and supple so that it will more readily stretch during birth. In later pregnancy, when it is harder to practice self-massage, a partner or a device recommended by a trained pelvic floor therapist can help you continue this practice. Massage can also be used during labor to relieve pain and act as a distraction while the intensity of discomfort increases. Pelvic Floor TherapyYour pelvic floor is the series of muscles that stretch across your pelvis creating the structural framework that holds up your reproductive, urinary, and gastrointestinal organs. Your pelvic floor is what allows you to hold in and release urine and feces at will! It is also important for stability when you walk and reduces back, hip, and knee pain. They are also critical for having a great sex life! Strong pelvic floor muscles afford more intense orgasms. If your pelvic floor is too tight, it can cause painful sex and a more difficult labor. If you are already pregnant, you need a provider who is trained in prenatal pelvic floor therapy. Even if you are not currently pregnant, pelvic floor therapy can help you have a better pregnancy experience, better labor recovery, and better physical health overall. Pelvic floor contractions can be done easily while you perform your daily routine. You can strengthen your pelvic muscles by doing Kegel exercises while sitting at your desk or working around the house. These exercises can also be beneficial to practice after giving birth to your baby as these help reduce pain and promote perineal healing. Expert knowledge can help determine which exercises are needed for your unique body and experiences. Healthy SleepDuring pregnancy, you will need an increased amount of quality sleep and rest as your body continues to adapt to the needs of the fetus and accommodate your increased metabolic demands. As getting a good snooze is important in regulating a wide array of physiologic processes that help your body function optimally, achieving restful sleep during pregnancy is vital since you are not only nurturing yourself, but also the growth and development of your baby. Health Issues During PregnancyPregnancy is a unique and crucial experience, as health problems may not only put you at risk, but also the growing fetus.
Are Herbs Safe During Pregnancy?While pregnant, the use of most herbs is not recommended because they contain active substances that may have possible effects on the development of the baby.1 Pregnant mothers may not be aware of the effects of these substances and may use herbal medicine without consulting their doctor which can lead to maternal and fetal complications.1 This very alarming problem heightens the importance of health education to understand the importance of not taking unprescribed substances that may put you and your baby at risk for health problems and emphasizes the need to talk with a pregnancy-trained naturopathic physician to guide you in exploring natural options for your health during pregnancy. The Importance of Self-CareTaking care of yourself during pregnancy is important for both you and the tiny human growing inside your body. You may feel emotional and sensitive due to changes in hormone levels or experience changes in physical appearance. The added stress from your environment can affect your body’s immune response and cause hormonal imbalances.2 These factors may increase your risk of experiencing pregnancy complications that will put both your health and your baby’s well-being at risk. It is important to remember that your health behaviors during pregnancy have a directly proportional connection to your well-being. Hence, maintaining an unhealthy lifestyle increases your vulnerability to having maternal problems.  BathingDuring pregnancy, you may tend to sweat more than usual since your body excretes waste products for both you and your baby. You may also experience an increase in vaginal discharge. Having your very own “me time” through taking tub baths or showers are not only beneficial in helping you stay clean and fresh, but also allow you to do the routines you used to enjoy back when you were not pregnant. However, it is important to avoid hot baths as this can reduce blood flow to the baby and even cause premature labor. ClothingMaternity clothing is all about being comfortable. During pregnancy, it is important to avoid wearing uncomfortable materials like tight-fitting garters, extremely firm girdles, and knee-high stockings because these may obstruct the optimal circulation of blood that supplies oxygen and nutrients for you and your baby! Breast CareYou should take care of your breasts every day, especially during pregnancy. As your breast size increases to accommodate breastmilk, wearing a supportive bra that will help even out the weight of your breast across your shoulders is important to prevent irritation and swelling. You may also need to buy a larger bra size halfway through your pregnancy to make sure you are comfortable while your breasts increase in size. As colostrum (first form of milk) may appear during the second trimester, washing your breasts with clear tap water without soap can be done to remove it and reduce the risk of infection, without causing irritation. After washing, patting your nipples dry is an important step! Perineal HygieneYou may experience increased vaginal discharge during pregnancy, which should not be a cause of panic! When dealing with discharges and poop, always remember to wipe front to back to prevent contamination in your vaginal area. Even if the vaginal discharge seems too much, you should not practice douching because the unsterilized water may enter the cervix and cause uterine infection. In addition, douching alters the pH level in your vagina, leading to an increased risk of vaginal bacterial growth. The Naturopathic Approach for Optimal Maternal HealthPregnancy can be overwhelming, but with the right people to guide you in making conscious decisions for both you and your baby’s health, maintaining wellness is not impossible to achieve. Since every individual is different, your naturopathic physician can help you explore different personalized options from pre-conception to post-birth. Lactation therapists, clubs, and doulas may help in your breastfeeding journey after giving birth. As each birthing experience is unique, seeking therapy/support groups for birth trauma can be a way to heal your body, not just physically but also mentally, emotionally, and spiritually. Discover the naturopathic approach to achieving optimal health during pregnancy today! AuthorKate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar! REFERENCES:
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