stretching

Mamas on Bedrest: That’s a Wrap!

December 18th, 2013

Happy Holidays, Mamas on Bedrest!

It’s video Wednesday and it’s our last video and blog post for 2013. It has been my pleasure to serve you and look forward to lots more fun and sharing of information and tips in 2014. Most of all, I am looking forward to welcoming more healthy, term babies into our community! In 2014 I will continue to look for pertinent news, information, products and services to help you make wise health care choices for  you, your babies and your families. But for now, It’s family time. I’m off to Boston and New York and to meet my new GrandNiece!! So I wish all of you a wonderful holiday and see you in 2014 here and in our Facebook community!

Mamas on Bedrest: 5 Tips for Holiday Eating While on Bedrest

December 9th, 2013

ks15442wMamas, 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 info@mamasonbedrest.com 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!!

Mamas on Bedrest: How Do I Regain My Strength After Bedrest?

October 9th, 2013

Former Mama on Bedrest Zoya sent me this question:

“I was on strict bed rest for 5 and a half months of my pregnancy, though i successfully gave birth to my DD, who is a healthy and naughty one year old now, i do not seem to have gained back even half my muscle strength. I have been a regular gym and outdoors person all my life but since late walking up a flight of stairs seems to be a task. This frustrates me into trying more and more of cardio and pushing myself to do more but i just feel set back further into pain and weakness. Ive been to doctors who who suggest recovery takes time.. but now i feel old and sad all the time..n im barely 26 !”

It’s not uncommon for mamas to have a hard time regaining their pre-pregnancy level of fitness after prolonged bed rest. But its important not to overlook a potential physiologic reason for the problem. In this week’s Video Wednesday Vlog, I answer Zoya’s question and make a few suggestions that all Mamas on Bedrest and former Mamas on Bedrest should take to heart.