A Simple 3 Step Breathing Technique to Reduce Stress

Step 1: Through the nose, breathe into your abdomen and allow the air to enter into the depths of the abdomen. The belly should expand outward.

Step 2: Then breathe into the chest, allowing the air to widen the sides of your chest. You may feel an expansion in your back which is excellent as well.

Step 3: Finally let the air fill the upper chest to the collar bone. With relaxation as the fundamental principle, exhale the breath to a natural pause and begin again.

The beauty of this exercise is the downward movement of air into the sole of the abdomen and the lateral push of air against the sides of the lower chest. Such a technique honors the deep in deep breathing. There are hundreds of benefits to deep breathing, not just to reduce stress:

Massage of the Organs • Oxygenation • Circulation • Relaxation • Expansion of Lung Capacity • Clears Mucus and Bronchial Obstructions • Assists Posture • Clearer Thinking • Sleep Aid • Enhances Digestion • Releases Tension in the Spine • Grounding • Increased Blood Flow • Reduces Toxic Buildup • Helps Clear Infection • Increased Energy

Hydration and Pregnancy

The Importance of Hydration

Hydration is an important issue for all of us. We depend on water for the proper functioning of every system in our bodies, including our circulatory, digestive and neurological systems. Remaining hydrated allows our bodies to maintain a healthy temperature, remove waste and lubricate our joints. Drinking enough fluid is one easy and key way that we can all work to maintain good health.

While remaining hydrated is a key to health for all people, it’s even more important for pregnant women. Let’s review why hydration is so important, as well as the best guidelines for when and how much water to drink during your pregnancy.

Why is Hydration Important During Pregnancy?

One of the key reasons that it is important to stay hydrated during your pregnancy is related to body heat regulation. Having adequate fluids in your system will allow you to avoid “maternal overheating,” which occurs when you can’t cool your body successfully. Staying hydrated will also help you avoid leg cramps, which are common during the second and third semesters of pregnancy.

Drinking enough water won’t just help you and your body, however, it is also good for your growing baby. Water helps form the placenta, which is what your baby will rely on for nutrients, and also fills the amniotic sac which will allow your baby to move.

Low levels of amniotic fluid in a pregnant mother is a condition called oligohydramnios. This is a serious problem for your baby as she may not receive enough oxygen and nutrients, and will have lower amount of activity. Low amniotic fluid can, in some cases, also lead to inadequate milk production, premature labor or even birth defects.

How Much Water Should I Drink While I Am Pregnant?

When you are pregnant, you need more water than an average person, since you are not only hydrating your body, but also providing a safe and healthy environment for your baby. 

It’s best to consult with your obstetrician to get an answer to this question that is tailored to you and your body. As a general rule, however, you should aim to drink 10 glasses of water every day to maintain good hydration. These are 8 oz. glasses of water- so try to aim for 80 ounces of water daily. Remember that water is best. Caffeinated drinks can increase your urine output (leading to dehydration) and if you (or your doctor) have concerns about your blood sugar, you should avoid juices and sports drinks.

Remember, you are probably well-hydrated if you rarely feel thirsty and your urine is colorless or light yellow.

Plan Your Day with Plenty of Water

If you think it will be difficult to remember to drink enough water while you’re pregnant, try these tips:

•   Drink a glass of water with each meal

• Drink water before you actually feel thirsty

• Drink water before, during and after any exercise.

• Consider adding more fruits and vegetables to your diet that contain a lot of water. Alternately, incorporate more soups and smoothies into your diet.

Once you get in the habit of hydration, it will become second nature.  You’ll feel better and have your best chance for a healthy pregnancy!

References:

American Pregnancy Association. “Dehydration During Pregnancy.” https://americanpregnancy.org/pregnancy-complications/dehydration-pregnancy/

Harvard Health. “The Importance of Staying Hydrated.” https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated.

Mayo Clinic. “Water: How Much Should You Drink Every Day.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2

Mayo Clinic. “What causes leg cramps during pregnancy and can they be prevented?” https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/leg-cramps-during-pregnancy/faq-20057766

How to Describe Birth to a First-Time Pregnant Woman

I’ll come straight to the point: There is a severe lack of women on this planet who enjoy their birthing experience, let alone walking away from it with a profound depth of empowerment. What is going so wrong? When I tried to talk to mothers in my life about birth during my first pregnancy, little was shared. Time and time again I was met with an awkward smile, and these forced words: “You’ll be fine.” Unfortunately, to me those words only seemed to have the opposite of their intended effect.

Though the words were an attempt at comfort and support, which I appreciated, the energy behind that statement came across more like sympathy, as these women couldn’t help but relive their own experiences, which to them would translate to my experience.

The word “risk” places a dark shadow over the word “birth.” Why has this come to be? How differently would we feel about birth if we were exposed to the truth on a daily basis? The ratings just aren’t there for the tabloid headlines which read: “Mother gives birth to healthy baby—again.” Or “Mother went into labor spontaneously, listened to her body and her baby, and gave birth in a position that felt right to her in her home.” Or “Mother calmly breathed through her contractions and birthed her baby with joy.” What if we received a notification on social media every time a birth just unfolded on its own—mother and baby healthy, ecstatically happy, and now bonding and getting to know each other? Yes, complications happen, but if we truly knew of the multitude of births that just flow, our view of birth would change overnight.

When we discover we are pregnant, we have access to two doors—but because so many choose the first door, or perhaps because we feel it is our only option, the second door is forgotten, even hidden.

The first door is choosing technocratic support. The second door is unlocked when we choose to trust our abilities, our bodies, our babies, and the process, and then find the care provider who has the same belief—a care provider who believes you should be in control, and who respects that your birth will happen on its own timeline. Unless the need arises for medical attention, you have no reason to believe that your pregnancy and birth can’t unfold smoothly and without medical management. That’s difficult, however, when we are thwarted at every turn and told to believe the complete opposite.

What if, one by one, we felt that pregnancy and birth was ours, and not something to hand over? What if we thought of pregnancy and birth as the ultimate expression of our power— something to protect, not give up? What if we all started to openly acknowledge our intuition, which is especially heightened during pregnancy, and what it means for guiding ourselves and our babies safely through our pregnancy journeys?

As more of us go into pregnancy and birth with open hearts, an acceptance of the process, and true appreciation of our bodies and how beautifully they facilitate labor and birth, the more of us will emerge from the experience forever changed for the better. And so will our babies!

Provided and published by ICPA. By Alison Howley, PW #53
For more information, visit discoverkidshealth.com