birth

The Fundamentals of Exercise: Pre, During, and Post Baby

September 22, 2011 By

By Anna-Maria Boelskov, yoga teacher and nutritionist

Often we get asked about exercise before, during and after birth. While there is no specific science, as everybody (and every body) is unique in their own way, there is a rough blueprint you can follow to insure you are getting your fitness in and keeping healthy without overdoing it.

Pre Pregnancy

This is a time for cleansing the body from toxins and building the strength and stamina you will need for the months ahead. Pregnancy and labour are taxing on the body and the more you prepare for this wonderful time the better. It’s a great time to focus on building back muscles and core strength for supporting the weight of your growing belly and to help you recover at a speedier pace post-pregnancy.

Keep in mind: No one should go from 0-100 so if you have not been exercising, start slowly and be sure to check in with your personal doctor.

The plan: 3-5 days a week of cardio. Running, biking, dancing and brisk walking are all great options.

This is a great time to start Pilates or yoga if you have not already done so. Both are great during and after pregnancy to help strengthen both your core and your back.

During Pregnancy

The first three months of pregnancy can be a difficult time. Some women feel quite affected by the change in hormones. Nausea and fatigue can be really prominent at this first stage. Don’t do too much: This is a time to be resting and nurturing yourself with a good diet and slowing down on activity.

The plan: Now is a great to start a prenatal yoga class or Pilates.  You can continue at the activity level you had before pregnancy (as long as it is not horse riding, scuba diving or rock climbing!) but don’t try to increase it. Working on your leg and arm strength is great because you will be doing a lot of lifting and squatting once your little bundle of joy has arrived.

Keep in mind:  While lifting weights after your first three months of pregnancy is okay, you will need to reduce the weight and increase your reps. Consult your personal trainer at your gym for advice and help.

If you are still feeling tired or uneasy do your best to incorporate at least a little bit of activity into your everyday, such as a walk to or from work or even a lunchtime stroll. In pregnancy your blood volume triples, so getting up and moving daily is so important as the body need all the help it can get to cope with the extra fluid in the body.  The more you move the less likely you will be to get swollen ankles and legs.

Another tip: It is also great to spend some time with your legs up! Rest on the couch and swing the legs up on the arm rest or up the wall, or lie on the floor with your legs on a chair daily.

We do recommend not reclining in later stages of pregnancy so that bub moves into the ultimate position for birth… things like dusting the skirting boards is a much better posi for you to encourage bub to be head down with their back aligned along your midline.

At the end of pregnancy you need to slow down again, and rest up before your little one arrives. If you can it is great so stick to your prenatal yoga and pilates (2-3 x week) and a daily gentle walk.

Post Pregnancy

Post pregnancy is a time to heal and restore. Ideally you need to rest and get nurtured by loved ones while you nurture your little baby. Getting enough food is important and while it may initially be a challenge, try to get enough sleep as well. Don’t worry about getting back into your pre-pregnancy shape for the first 6-8+ weeks! You need to rest when possible and the little walking you do with your baby in the pram will be enough at this stage.

The plan:  Walking is great and you can even join a ‘mum and bub’ yoga or Pilates class or get a group of mums together and hire a private trainer who is experienced with post pregnancy exercising.

Keep in mind: If you had stitches, c-section etc you might not be able to do anything for 8+ weeks. Allow your self to heal.

Another tip:  During and post-pregnancy it is extremely important to do your pelvic floor exercises daily!

Don’t push yourself too much in the first 6 months, respect the enormous changes and challenges your body has been through the past 9 months!

Anaemia and Pregnancy: What Can I Do?

August 16, 2011 By

Feeling dizzy? Digestion a bit off? Concave fingernails? A pale tongue? Fatigue? Nothing we haven’t seen before: you may be suffering from anaemia during pregnancy.

Firstly, don’t be afraid: You are not alone. It’s one of the most common issues we treat at Red Tent Health Centre. Here’s the good news: With the right foods and a few harmless needles, you can restore your iron levels and feel a renewed sense of energy.

According to our resident naturopath, Belinda Kirkpatrick, women’s iron requirements are about 80% higher than for men because of menstruation and child bearing. That’s not all: more than half of women consume less than the recommended 10-15 mg daily.

Help yourself heal by keeping foods that are rich in iron on hand. Belinda suggests lean red meats, sardines, mussels, wheat germ, parsley, dried apricots, peaches and prunes and almonds. Some tasty ways to include these foods in your diet: keep a small sack of dried fruit and almonds in your handbag to snack on throughout the day, add acidic dressings to your salad (such as lemon and vinegar), and eat bitter green veggies or fruit before or during your meals. Why? To help improve the flow of gastric acid which will assist you in absorbing the minerals you need. And you may want to lay off the coffee and tea for awhile. There’s no denying they both can benefit your health, but as far as iron deficiency is concerned, both coffee and tea can make absorption difficult. A fabulous alternative? A refreshing glass of water with a splash of lemon.

Eating right is only one piece of the puzzle. Red Tent co-director and Acupuncturist, Rebecca Mar Young explains “When one suffers from anemia it is an indication that their digestion is not operating properly. Acupuncture can help to improve your digestive system by assisting your body in making more blood.”  She reckons that a few months of treatment, paired with the right nutrition, will get your body in balance.

But does acupuncture hurt?

I can answer that one. I’ve been working on reception at Red Tent and treating myself to the many different natural health treatments here. In a word: no! I liken the feeling to an ever-so-slight pinch (in fact, I kind of like it!). And while some may find the initial insert just slightly uncomfy, once in, it’s smooth sailing: simply relax on the massage table, close your eyes and listen to the beautiful music, letting all the needles do their magic!

No need to suffer one second longer: Give our suggestions a go and let us know how you feel!