Welcome to Video Wednesday, Mamas!
Today’s video blog was inspired by my own stiffness. I woke up this morning, well rested, but stiff. As I got up and hobbled my way to the bathroom, it dawned on me, I was only in bed for about 9 hours. If I can be this stiff, how stiff are Mamas on Bedrest?
Pregnancy is not easy on a woman’s body. As the uterus grows, the broad ligaments and the uterosacral ligaments have to expand to allow for the uterine growth. At the same time, they have to continue to support and suspend the uterus within the pelvis. Relaxin plays a huge role in these ligaments being able to stretch and adapt as well as allowing the bones of the pelvis (the pubic bone in particular) to relax and separate to allow for the passage of the baby during delivery. While all these ligamentous and skeletal changes are happening, the muscles are going, “Wait a minute, we’re supposed to hold things together. We’re supposed to keep the body in line and moving in this one particular fashion.” So what happens is a push-pull; the ligaments and tendons are softening and allowing for additional stretch and expansion while the muscles of the low back, hips, pelvis and thigha are working really hard to hold everything “in place.” So can you see while you are sore?
So to get myself moving, I went to a yoga class and had a really great stretch. I share with you now some simple stretches that you can do to in bed to ease some of the pain and discomfort in your hips and to give yourself a bit of relief.
It’s video Wednesday! After receiving yet another e-mail asking about how to relieve back pain while on bed rest, I thought that it is time to do a review of how best to support your back while on bed rest. Be sure to check out our other helpful videos on our YouTube Channel, and if you have questions, suggestions or comments, please share them in the comments section below.
Mamas, The holidays are upon us and once Thanksgiving hits, its a veritable feeding frenzy until New Year’s and the annual resolution to lose weight and get into shape! I’d like to suggest that since you are on bedrest, you pace yourself. Unlike other years, you aren’t able to offset those holiday goodies with a brisk walk or a trip to the gym. And the added sugar and salt can have serious consequences on your body in the form of constipation and swelling. So go easy and remember these 5 tips for holiday eating while on bedrest.
1. Watch your salt intake. Salt is a staple in cooking and gives food flavor and texture. However, added salt can cause you to retain fluid leading to excessive swelling in your hands and feet which can be more pronounced if you are on bed rest. Added salt can also worsen pregnancy induced high blood pressure and pre-eclampsia. Watch salty snacks such as salted nuts and nuts. And if you are in my neck of the woods, the land of Honey Baked Hams, limit the amount you eat. It may taste good going down, but the added salt can have serious negative effects for you long term.
2. Maintain or even increase water intake. The above being said, be sure to stay hydrated and drink lots of water. While eating salty snacks and foods increases during the holidays, those of us in the colder climates are also running the heat. The air is drier and can cause dehydration. Remember, try to drink half your weight in ounces in water daily. The means if you are 14o lbs, try to drink 70 oz of water. The additional water will help dilute and flush out added salt, help reduce swelling, keep your kidneys happy and your skin from feeling so tight and dry.
3. Limit sugary treats. I say this tongue in cheek because my kids and I are about to embark on our annual cookie bake. We do share the cookies with folks as gifts, but a number are consumed by us! As I say to my children, have enough to have a taste and no more. I know this is hard. Who wants to watch a movie and eat only 1 or 2 cookies? But look on the bright side, you’ll have more to eat in the coming days and less to lose when bed rest is over (and it really does end, I promise!!).
4. Increase your fiber intake. And this doesn’t mean extra servings of peacan pie! One thing you may have noticed being pregnant is that your bowels slow down. This is so that your intestines can draw out the maximum amount of nutrients from your food to give to your baby. For you, this often results in constipation and bed rest does nothing to help this. With the added sweets and yummies during the holidays, try adding some fiber to your diet in the form of nuts and grains. There are some wonderful holiday trail mixes and nut mixes available and they make wonderful gifts at are easily ordered and shipped online.
5. Move. Whaaaaaat???? “But I’m on Bedrest!” You still need to move and its even more critical because you are on bed rest. Each hour you should do a full body stretch series to keep your muscles activated and toned, and to stimulate your circulation. If you don’t know what exercises to do, there is a complete series in our Bedrest Success Kit. You can access them when you join our mailing list. Also, there are several videos of modified exercises for Mamas on Bedrest on the Mamas on Bedrest YouTube Channel. Bedrest Fitness is also available and you can obtain a copy by sending an e-mail to firstname.lastname@example.org or on Amazon.com. Every hour move your body. Movement is one of your best allies. Be sure to use it during the holidays!
Bedrest adds a complicated twist to the holiday. Just be sure your eating doesn’t complicate your bed rest. Happy Holidays!!