Guts and Girl Bits Podcast #39 with Women’s Physio Brooke Hile

How does your body change during pregnancy? How can you ease the discomfort of some of the common changes that occur and can cause pain such as pubic symphysis dysfunction, back and hip pain and abdominal separation? These are some of the topics we will be covering in this podcast.

Previously named ‘The Health & Wellbeing Podcast’, now ‘Guts and Girl Bits’ – delving into all things women’s health, digestion, kid’s health and more.

This episode I am joined once again with the lovely Brooke Hile, Women’s Health Physio. This episode was recorded in Brooke’s backyard so you get to enjoy the sounds of nature, plus a few contribution’s from Brooke’s puppy Simba.

We chat about topics such as constipation, pelvic alignment, c-sections, abdominal separation, pubic symphysis dysfunction, pelvic floor preparation for birth, tearing, birth interventions, back pain during pregnancy and after birth, and varicose veins. 

We also answer some listener questions:
– Once I’ve fallen pregnant is it safe to continue training?
– Are there any exercises you shouldn’t do during pregnancy
– Are there any exercises you should work on to prepare yourself for having a baby?
– Are there any supplements that can aid fertility? (I talk a bit about what you should look to address when trying to conceive, nutrients needed to load up on during preconception and some of my favourite pregnancy/preconception supplements.)
– What can you do to increase your chance of falling pregnant?
– When would you recommend postnatal walks with bub, I felt heaviness early on during walks.
-Posture during walking with a pram
– Do you have any tips for strengthening back and shoulder muscles to condition the body for breastfeeding? Plus posture during breastfeeding
-Managing colds during breastfeeding.

Have a listen here or on the embedded player below.

Podcast Breakdown

1:10 What are the changes that take place in the body during pregnancy?

2:55 Some causes for constipation during pregnancy

3:55 more changes in our organs during pregnancy and the amazing things our body can grow

5:28 what are some of the conditions or concerns that women she a women’s healthy physiotherapist for? And how can keeping your body fit in advance to pregnancy help your ability to have a smooth pregnancy?

9:00 pubic symphysis pain – what is it and what can you do about it

11:07 abdominal separation – what do we actually know about what causes it? How can we ensure there’s minimal tension in this area to reduce pressure. What is normal during pregnancy. Are there exercises that you should avoid? Do sit ups and crunches hurt your baby or hurt you?

15:05 Back pain in pregnancy – how can you reduce the risk of this happening, minerals to reduce back pain, food sources of calcium and magnesium.

19:00 sleep positions

19:46 pelvis alignment – getting the pelvic floor ready in preparation for labour, and when should you see a womens physio for pelvic floor check during pregnancy.

21:20 Pain on penetration as a sign of tight pelvic floor muscles

22:30 how does a women’s physio assess your ability of the pelvic floor to push and relax?

24:28 any other recommendations to help reduce risk of tearing e.g. birthing positions, and the importance of having a balanced pelvic floor

27:20 Knowing about the interventions during birth and how it can increase your risk of tearing or pelvic floor damage; Forceps, Vacuum, Episiotomy, Epidural

32:03 How herbal medicine and nutrition can help with tearing and c-section recovery

33:20 C-sections: how they impact on your abdominal muscles and pelvic floor, scar massage, how dense scars can increase pain signalling

35:11 c-section scar pain and numbness

36:30 Can your c-section scar tear?

37:47 Varicose veins and vulval varicose veins: what they can look like, what can be done about it, diet tips to help varicose veins, herbs and topical treatments for varicose veins

41:44 Answering questions: What can we do during pregnancy to risk the risk of tearing during labour? Also, Perineal massage.

43:40 Q. Once ive fallen pregnant is it safe to continue training?

44:40 Q. Are there any exercises you shouldn’t do during pregnancy

45:25 Q. Are there any exercises you should work on to prepare yourself for having a baby?

46:37 Q. Are there any supplements that can aid fertility? A bit about what you should look to address when trying to conceive, nutrients needed to load up on during preconception and some of my favourite pregnancy/preconception supplements.

49:30 Q. What can you do to increase your chance of falling pregnant?

50:23 Q. When would you recommend postnatal walks with bub, I felt heaviness early on during walks.

51:58 Posture during walking with a pram

52:48 Q. Do you have any tips for strengthening back and shoulder muscles to condition the body for breastfeeding? Plus posture during breastfeeding

55:31 Managing colds during breastfeeding.

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Get in touch with Brooke

http://www.herhealthphysiotherapy.com.au

Instagram @thingsdownthere

The post How Your Body Changes During Pregnancy appeared first on Alison Mitchell Naturopath.

All the work that you have been doing in pre-conception care, eating well and taking your supplements doesn’t stop now, but it does change slightly.

Nutrition and Supplements

Your body has a high demand for nutrients during pregnancy.  You are the only source of nutrition for your growing baby. The baby is growing inside your womb and it forms its whole body from yours.  The baby will take what it needs and whatever is left the mother then uses (getting you ready for the selflessness of motherhood).

Some factors such as stress, inadequate diet, the effects of morning sickness, undiagnosed allergies, heartburn, constipation, long term deficiencies, stress or other pre-existing conditions may mean your intake of essential nutrients is inadequate to cope with the needs of both you and your growing baby.

If you are low in nutrients your baby will take what it needs from you, often leaving you in a deficient state.  Many conditions that occur during pregnancy (e.g. pregnancy brain, leg cramps, constipation) are caused or worsened by nutritional deficiencies, so it makes sense that ensuring you have ample supplies of nutrients not only means your baby is getting everything they need, but so are you.

When breastfeeding nutritional demands are as great, and sometimes even higher than during pregnancy.  It can take 2 years to nutritionally recover from a pregnancy!  If you are planning to concieve again during this time, then it isessentialto ensure you are stocked up well.

Did you know that during your pregnancy, you will create several extra kilograms of your own uterine muscle, as well as the nerves, bones, organs, muscles, glands and skin of your baby? In addition, you will make several kilograms of amniotic fluid, a placenta and produce a significant increase in your own blood volume. In addition, your own kidneys and liver have to work overtime, as they have to process the wastes of you and your baby!

A balanced diet should include a good variety of foods and provide all nutrients the body needs. The emphasis should be on eating a higher quality diet rather than simply eating more.   We can provide you with nutritional education and advice specific to you and provide meal suggestions or plans to support you and your baby.

All pregnant women require nutritional supplementation to some extent, due to the lack of essential nutrients in our soil and food supply.

The most well known nutrient that we require during pregnancy is folate, however it’s not that simple.  A lot of pregnancy multi-vitamins you can find in supermarkets and chemists contain plenty of folate, but lack or are extremely low other nutrients essential in pregnancy.  We can assess your individual requirements and recommend the right supplements for you.   It is important not to self medicate, especially during pregnancy.

Click here to read about some of the key nutrients required in pregnancy

Not only does nutritional supplementation help to prevent and manage deficiencies, it is also helpful in managing conditions.  Some nutritional supplements such as probiotics have been shown to be beneficial in preventing allergies in eczema in the newborn.

Some general tips during pregnancy:

• Avoid junk food and refined sugar and food completely.
• Avoid raw eggs, meat, chicken and seafood
• Avoid foods which you are allergic or intolerant to.
• Avoid foods high in mercury or other heavy metals such as swordfish, shark, tuna.
• Eat LOTS of fresh fruit and vegetables.
• Eat legumes and beans for fibre and protein.
• Eat foods rich in calcium and iron.
• Eat lots of foods containing soluble fibre, rather than insoluble fibre (such as wheat bran) as this can worsen constipation.
• Aim to have at least 2 serves of protein each day.
• Make sure you are hydrated, drink plenty of clean filtered water and avoid using water bottles which contain BPA.
• It is best to avoid caffiene during pregnancy.  Some women can be particularly sensitive to this, so should avoid tea, coffee, dark chocolate and soft drinks.  Caffiene can decrease blood flow to the baby and regular intake has been associated with low-birth weight.
• Avoid alcohol, cigarettes, recreational drugs and any unnecessary medications.

Common Conditions during Pregnancy

There is much that naturopaths can offer to women during pregnancy.  Conditions such as leg cramps, morning sickness, pre-eclampsia, reflux, colds, sinusitis, constipation and more can be managed with natural medicines.

Click here to read more about the common conditions of pregnancy and what we can do.

Pregnancy Program

Continued naturopathic care throughout pregnancy will help to ensure a healthy pregnancy and a healthy, happy outcome.  The pregnancy program is designed to support you and your baby during this time of rapid growth and change.  The emphasis will be on your nutritional status and your changing nutritional requirements through each trimester, while addressing any queries, complaints or issues that may arise.  Towards the end of the pregnancy we can begin to introduce remedies which prepare for your for labour, as well as providing you with your tool kit for after the birth.  Regular massage throughout the pregnancy is also recommended.

A typical pregnancy program includes:

During the 1^st Trimester we will address

• Giving suggestions for good dietary and lifestyle habits and continuing clean, toxin free environment
• Advice on a nutritious and individualised food plan for your pregnancy to support you and your baby
• Optimising your nutritional status,  promoting and nurturing a lush and healthy environment in which your baby can grow
• Reducing any uncomfortable symptoms of early pregnancy that may arise such as morning sickness
• Treating any threat to the pregnancy such a bleeds or threatened miscarriage
• Acupuncture is fantastic during this time for helping to manage morning sickness

2^nd Trimester

• Continue to monitor your nutritional status with particular emphasis on iron and blood nutrients as well as zinc status
• Treat any pregnancy problems that may be arising
• Review your activity and exercise

3^rd Trimester

• Prevent or treat any problems typically related to the later stages of pregnancy, such as gestational diabetes, pre-eclampsia, constipation, and oedema (fluid retention).
• Begin birth preparation.  Specific nutritional and herbal treatments are introduced to support labour, delivery and lactation.  Herbal medicine has a long history of use in the last trimester of pregnancy.  Specific nutrient supplementation and individualized herbal homoeopathic formulations will promote a more comfortable birth, post natal and breastfeeding experience as well as reducing likelihood of complications and improving recovery.

Post-partum

• Herbs to improve healing, reduce inflammation
• Support breast-feeding if there is any issues with flow, failure to thrive, mastitis or cracked nipples
• Giving suggestions for a healthy, nutrient dense diet for breastfeeding as well as advice on introduction to solids and management of common conditions for infants such as colic

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