5 things you may not know about the pre / post natal experience.
#1 - During the months that you are breastfeeding it is common that you may experience menopausal-like symptoms.. (a mini menopause some would say)
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After giving birth, estrogen levels drop and stay low for as long as a woman is breastfeeding. Estrogen is found in every tissue of the body and is responsible for lubrication, sex drive, body temperature, energy levels, and mood swings (to name a few).
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Therefore you may experience a lack of those things listed above during the time you are nursing!
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#2 - Diastasis Recti and Lactation...
Diastasis Recti (or abdominal separation) is completely normal and a naturally occurring thing in almost all pregnant bodies.
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Something to note is.. While you are breastfeeding high levels of the hormone Relaxin is active in the body (this hormone is responsible for keeping joints, ligaments and connective tissue loose) Therefore, you won't see your bodies version of a fully recovered core until at least a few months after you have stopped breastfeeding.
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#3 Make sure your prenatal vitamins should include FOLATE, not folic acid.
We NEED FOLATE! We always need it, but especially need it more during pregnancy and postpartum!
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Folic acid is synthetic. If the supplement label say folate, but then writes folic acid... it’s folic acid. Many of us cannot convert the folic acid into methylated folate which is how we use folate. Folic acid can block or even slow down the process folate needs to cycle through. We need folate for detoxification, neuro and cognitive development and so much more. We can get folate from food if we eat some yummy veggies high in folate. We can get the unwanted folic acid in “enriched” in our processed foods like crackers, cereals, breads, etc! So increase veggies and decrease process foods! (Thank you @nichelle)
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#4 - The strength of your pelvic floor is determined by its function in both directions, not just one! You should have the ability to pull up and contract but also to lengthen and release.
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A lot of times pelvic floor strength is focused only on the tightening and lift which can create issues for many woman when it comes time for labor and they are unable to soften, lengthen and open the pelvic floor. During a vaginal birth your pelvic floor will stretch 2-3x its length so its so important for it to be soft and supple as well as strong and tight.
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Training the pelvic floor to reach its optimal function starts with awareness and can be done through breath work and simple engagement and release exercises.
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# 5 - Staying active during pregnancy is HIGHLY recommended!
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Remaining active during pregnancy reduces back pain, improves constipation, promotes healthy weight gain, and decreases risks of gestational diabetes, preeclampsia, and cesarean delivery... to name a few benefits. It also is easier for women to heal postpartum when they have remained active throughout their pregnancy.
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The suggestions during pregnancy is 30 min a day. This could be walking, strength training, yoga, etc. and a good rule of thumb to follow is the talk test (seeing if you are able to hold a conversation while working out) this is a great way to check that you are staying within a healthy exertion level.
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it is important to learn about what types of exercises are best for you and where you are in pre or post natal journey which means seeking health professionals who are informed to help guide you!
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We couldn’t be more passionate about sharing ways to improve the pre and post natal experience for yourself but also for your students! So if you are a teacher looking to expand their knowledge or someone who is curious to learn more about this amazing time in you or a friends life join us for our 85hr Online Prenatal Yoga Teacher Training Program that runs Oct 7th - 24th!
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Registration is open - www.yogakoh.com/pytt
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