Living a healthy lifestyle during pregnancy is essential to you and your growing baby. Vital Juice Daily shares these helpful tips on nutrition, beauty, healing and fitness for the expectant and new mom.
It’s just as important to eat organic when you’re trying to conceive as it is once you are already pregnant. Studies have linked pesticide exposure to impaired hormonal function in women (and semen quality in men!). So get your whole household to make the switch to the big O as soon as you get baby on the brain. Download the Environmental Working Group’s pocket guide to pesticides in produce so you know which fruits and veggies you should always buy organic (e.g. apples, bell peppers, strawberries, and grapes, just to name a few).
Just when you need a bath most (your body aches, you're exhausted all the time), you learn that hot baths may not be the best for you and your baby. If you're pregnant, you can still take baths just as long as the temperature is close to your own body temperature. Anything hotter can damage your baby's developing cells because your baby doesn't have a way to cool off like you do (babies don't sweat in the womb). Keep the bath water under 100 degrees and remember that if you have to ease your foot into the tub, it's probably too hot.
While most of us know to avoid caffeine and alcohol, we’re not as aware that some herbal teas can be risky, as well. Herbs are potent as medication, so it’s important to be mindful of not only which herbs you’re drinking, but also how much of them you’re drinking. Ginger and peppermint are probably safe to drink occasionally in small amounts - but avoid large quantities of chamomile, hibiscus, licorice root, rosemary and sage as they can potentially stimulate the uterus and induce miscarriage. The important thing to remember is to avoid drinking excessive amounts of any tea - it’s all about moderation.
That’s right: To help you get through labor (and recover!) start doing Kegel exercise regularly in your second trimester. What’s a Kegel? If you can tighten your vagina to stop the flow of urine then you’ve identified the right muscle group. Now practice that same contraction when not urinating - that’s a Kegel. Do Kegels in sets of 10 and work up to 3-4 sets about 3 times a day. Doing these pelvic exercises regularly throughout your pregnancy and after will help improve vaginal tone.
Folate is a B vitamin that helps prevent neural tube defects and spinal cord or brain abnormalities in your developing baby. A deficiency can lead to preterm delivery, low birth weight and poor fetal growth. You need 1 milligram of folate or folic acid (the synthetic form of folate found in supplements and fortified foods) daily – both before conception (so it’s best to start a prenatal vitamin 3 months before you get pregnant) and during pregnancy. Leafy green vegetables, citrus fruits, beans, asparagus, peas and fortified cereals are all great sources.
Meet parabens, the chemical preservatives listed on labels for shampoos, moisturizers, makeup, and deodorant. (Look for key words: methylparaben, propylparaben, ethylparaben, and butylparaben). A 2004 U.K. study found parabens in breast cancer tumors, raising concerns that this common ingredient was being absorbed through the skin or scalp, mimicking estrogen and somehow increasing cancer risk. The FDA stresses that they are only used in small concentrations, and there is no proof that they cause cancer. But, as an expectant mother, if you want to be “better safe than sorry,” a few of VitalJuiceDaily’s paraben-free favorites to pamper your skin include Dr. Hauschka, VedaPure, Weleda, and Erba Organics.
Also see The Cradle’s Ask EcoMom for suggestions on Best Skincare Products.
When shopping for hand sanitizers steer clear of active ingredients like alcohol (it's very toxic if ingested - especially for kids) and Benzalkonium Chloride (linked to respiratory problems). Many soaps (and even cosmetics) use triclosan, a culprit known to disrupt endocrine function (aka hormones). Bottom line: Washing with chemical-free soap and water is still the gold standard, but when that’s not an option, get your hands on botanical-based CleanWell Hand Sanitizer. Thanks to a blend of essential oils like thyme, orange, and oregano, it gets hands spic-n-span without any of the hazardous side effects. Plus, it's Mother Earth-friendly.
Follow these instructions for a great prenatal spinal stretch that can even help get the baby into optimal position for birth:
1. Start on all fours, with wrists underneath shoulders and knees underneath hips.
2. Spine should be a straight line connecting shoulders to hips. Neck is a natural extension of spine.
3. Inhale, drop your belly, and look up to the ceiling for Cow Pose with movement starting in tailbone, finishing in neck.
4. Exhale, round spine, drop head to gaze at navel for Cat pose.
5. Repeat for 5-10 breaths, moving the whole spine. Finish with a neutral spine.
First, grab a piece of fruit or a glass of juice - the sweetness of berries may sometimes be enough to satiate your craving, and a glass of O.J. or grapefruit juice also hits the spot while delivering a dose of vitamin C. If that doesn’t cut it, then try to create a healthy version of what you’re craving. If you think a milkshake sounds tempting, whip up a smoothie with organic milk, orange juice, low fat yogurt, and the fruit of your choice (sprinkle some flaxseeds in there for extra points). If chocolate is your thing, go for dark chocolate for the antioxidant benefits. When you can, buy chocolate that is pre-portioned in small or “fun” sizes so it’s easier to control your intake. If that’s not an option, keep it in the freezer - you’re likely to eat less if you need to wait for something to thaw (or make the trip to the freezer every time you want a bite!).
The Environmental Working Group conducted a study of 920 name-brand sunscreens and found that many products on the market are neither safe nor effective. In fact, 1 in 8 high-SPF sunscreens do not protect from UVA radiation (the rays linked to skin damage, aging and potentially skin cancer). To be sure your sunscreen is safe for your skin, check the EWG’s list of those with the lowest health and sun hazards. VitalJuiceDaily.com recommends using California Baby SPF 30 throughout your pregnancy - and then on your little one once your pediatrician gives SPF the ok.
Many an expectant mom has relied on massage to ease an aching back or increase circulation. But massage can also help relieve a baby’s gassy stomach, soothe fussiness, and give your little one the same sense of peace and harmony you’re often left with after a good massage. Pick up a copy of Hands on Baby Massage by Michelle Kluck-Ebbin, a certified infant massage instructor, for step-by-step instructions on how to massage your baby’s legs, feet, tummy, chest, arms, hands, face, and back. She even offers special tips for colicky babies or the extra fussy little one. You can also order one of her baby massage onesies that show you exactly where to hit the lil’ spot.
Many things are inevitable with pregnancy, stretching among them... especially in your abs. Follow these steps from maternal fitness expert, Julie Tuppler, RN and author of Lose Your Mummy Tummy, to ensure core strength throughout your pregnancy - it will also help put you on the fast track to your pre-Mummy abs post delivery:
