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Stay Safe and Cool Through Your Summer Pregnancy - Part 2
| Posted on June 10, 2016 at 10:05 AM |
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 As you read on Tuesday (Part 1), dehydration and hyperthermia can cause
dangerous complications of pregnancy. Remember you have permission to be a Drama Queen during the summer months! Take it easy and take care of yourself as the
temperature climbs. You can also enlist
your partner and other family members to help you take advantage of one, some, or all of these comfort
measures listed below to avoid dehydration and hyperthermia in the first place. The simplest steps you can take are staying hydrated, getting rest, and staying out of direct sunlight and high temperatures. Above all, good judgment is the
best guide when you are out and about in the heat and sunlight. Here is a more detailed list of suggestions and tips I complied from
having had three (!) summer pregnancies, and all the reading I did on the subject (see the articles in the reference section
below). There are no affiliate links in this post - please feel free to click away at the other info I want to share with you. Bradley Method® instructor Krystyna Bowman, AAHCC shares ideas for staying safe and cool during the summer monthsClothing and Fabrics - Wear light-colored clothing that will reflect the
sunlight. - Stay away from dark colors that absorb heat if you are out
and about during the day. - Wear non-restrictive clothing to minimize swelling – you
want to encourage optimal circulation as much as possible. Pay special attention to wear clothing that isn't restrictive
around your waist area. - Wear a cooling bandana – there are several brands
available in the stores, or you may be able to shop local and support a crafter
at an area farmer’s market. - Wear fabrics that are breathable and keep you cool, such
as Cool Max (wicks sweat), Lycra (keeps shape while being elastic) and Supplex
(cottony feel and quick-drying). Stay
away from Spandex and nylon based fabrics that don’t let your skin breathe. - Breathable fabrics can also help prevent heat rashes on
your breasts and abdomen, the areas that rub against the fabric the most. - Avoid open-weave fabrics that allow the sun to reach your
skin. Cool Comfort Measures  - Carry a spritzer bottle or personal misting fan with
you. For extra cooling, keep them in
filled in the refrigerator until you need to take them with you.- Take frequent, quick showers – air dry if you have time,
or pat dry if you need to move on with your day. - Stay cool indoors by sitting in an air conditioned space
or near an electric fan. - If air conditioning isn’t an option, try an air filter or
a dehumidifier. These are especially
helpful if you live in a humid climate. - Find the most comfortable room in the building and make
that your nest. If your house or
workplace doesn’t have one of those rooms, think about investing in a personal
air conditioner that you can leave in your space, or move around with you. - Keep beauty products such as sun lotion, moisturizer or
toner in the refrigerator. Applying a
cold product to your skin will give you an instant cool down. - Use cold packs or ice cubes at wrist pulse points, the
back of the neck and on the forehead.
You can keep long-lasting soft-gel cooling strips in your car or purse
when you know the freezer isn’t going to be handy when you are out running
errands. You can also decide if THESE amazing necklaces might come in handy now instead of later. - Get long hair up and off your neck. You can braid it, tie it in a ponytail or
clip it up. Find easy up-dos via BuzzFeed HERE . - Raise your legs at every opportunity – encourage good
circulation whenever and however possible. - If you don’t have a swimming pool, fill a wading pool with
water and place it in a shady part of your yard or patio. Cool off as needed! Exercise Bradley Method® instructor Krystyna Bowman, AAHCC shares ideas for staying safe and cool during the summer months- Wear a heart rate monitor to ensure your working heart rate stays in a safe range while you exercise. Ask your care provider what they feel is a safe active heart rate for you. - Avoid exercising during the hot hours. Wherever you are in the country, the
temperature is generally the hottest between 10:00 am – 3:00 pm. - It follows to limit your outdoor activities from the hours of 10:00 am and 3:00 pm - find as many places to stay cool inside as possible! - Instead of walking outside, do your walking inside at an
indoor track or at an indoor shopping mall. - Swimming is a good warm/hot-weather option. It supports your growing body, the feeling of
weightlessness is awesome, it cools off your whole body, it takes weight off
the sciatic nerve, and it encourages the baby into an optimal birthing
position. - Prenatal yoga can be another good option. A class taught by an experienced prenatal instructor will provide a good mix of heart healthy poses, strengthening poses, and relaxation (see "Mind Over Matter" by scrolling down in this post). - Do the pregnancy exercises assigned by your Bradley Method® instructor. They are designed to be gentle enough to do during any time of the year, yet there is enough repetition to strengthen the muscles you will need for your labor. Fluids  - Drink 8-10 glasses of water per day, and more if you are
active.- Avoid caffeinated drinks. Caffeine acts as a diuretic and
it may increase the frequency of urination, which can then lead to a reduction
in your body fluid levels – hello, dehydration. - Make sure you are replacing your electrolytes...water intoxication is an actual condition that can be caused by drinking too much water in a short amount of time. In order to hydrate safely, we have used the product made by Emergen-C. Coconut water is a great natural "gatorade". A third option is to use trace minerals - find a brand you trust and add them to your glass of water. Food  - Eat little meals more often. Large meals increase your metabolism and this
could make you feel hotter.- Eat fluid-filled foods, such as strawberries, celery,
watermelon and cucumber. HERE are more ideas for hydrating foods. - Make healthy popsicles by freezing organic fruit juices. - Treat yourself to a meal at a restaurant – use their air
conditioning and you can keep the heat out of your kitchen since you won’t be
using your stove or your oven for food prep that night. As a bonus, pack half of your meal in a to-go container and have it as a snack later. - Read more about eating during pregnancy HERE - archive post from Spring 2014. Hustle and Bustle  - Do your chores early or late in the day when the
temperature is cooler.- Move slowly and avoid rushing. - Avoid movements that could lead to light-headedness, such
as repetitive bending or rushing around on staircases. Mind Over Matter  - Relaxation – the key to The Bradley Method®. It is easier to keep your body temperature
lower if you are calm and relaxed instead of stressed and hurried. Take the time to practice some mental imagery
and move through your day with the intention to stay cool.- Breathe – a good rhythmic breathing pattern can reduce
heat production in your body. The
foundation of relaxation is breathing that supports a relaxed state. Bradley instructors love to encourage
abdominal breathing anytime and anywhere. - Meditate – even an one-minute practice can make a difference - really!! Find some meditation resources HERE - archive post from Spring 2015. Sun Safety Bradley Method® instructor Krystyna Bowman, AAHCC shares ideas for staying safe and cool during the summer months- Stay out of direct sunlight as much as possible. Sunburn impairs the body’s ability to cool
itself and it causes the loss of body fluids. - If you must be or choose to be in the sun, use a good
sunscreen, at least SPF 15. The natural
momma in me will encourage you to find a sunscreen that is organic, thereby
minimizing the amount of chemicals absorbed into your bloodstream. EWG publishes a sun-screen guide - find it HERE. - Avoid mid-day direct sun exposure. If you live in the north, this means stay out
of the sun between 11:00 am – 4:00 pm.
If you live in the south, this means 10:00 am to 5:00 pm. - Use a sun hat and sunglasses to avoid prolonged exposure
or sunstroke. - Apply a sun lotion at the end of the day whether or not
you sunburn. The ingredients will soothe
and restore your skin from the drying effects of the sun. Did I forget to mention one? What is your favorite sun safety tip? Disclaimer: References: http://www.freedrinkingwater.com/water-education/water-pregnancy.htm http://www.medicinenet.com/script/main/art.asp?articlekey=52172 http://www.medicinenet.com/script/main/art.asp?articlekey=51783 http://www.pregnancytoday.com/articles/healthy-safe-pregnancy/pregnant-during-the-summer-months-3185/ http://www.suite101.com/content/coping-with-the-heat-in-pregnancy-a129230
http://www.parentingweekly.com/pregnancy/pregnancy_health_fitness/hot_summer_safety.htm
http://www.courierpress.com/news/2007/jun/18/staying-cool-pregnant-women-face-greater-risks/ http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=5 http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=6 |
Stay Safe and Cool Through Your Summer Pregnancy - Part 1
| Posted on June 7, 2016 at 9:31 PM |
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|
 Ideas to Have a Safe Pregnancy During the Summer Months - Hello, Mr. Sun!My friend and colleague Tina Lebedies suggested this topic. As it turns out, there is a lot to write about when it comes to coping with
the heat while you are pregnant! So this is how I am going to organize this topic: I am going to split in two parts. Today I am going to share
why it is so important that you take extra care – be a Drama Queen when it comes
to taking care of yourself if you are pregnant in the summer. Then I am going to list the concerns with
their symptoms and suggestions to ease the symptoms. Check back on Friday for Part 2 of this post. I am going to share some ideas
and give you some tips to stay cool and live smart through the summer months. We are lucky in Arizona – to stay cool we head indoors or
get wet and then let our skin air dry.
In humid climates, the added moisture makes it harder to stay cool – I
am glad we live in a dry heat! I had three summer pregnancies that lasted through July, and two went through September!! We are not good planners in that department - LOL. At least, now I am well-versed in finding to cool off and stay cool – for that I will count my blessings. It comes in handy now that I am toting four Sweet Peas through the hot summer months :) The first thing I am going to point out as a Bradley Method®
instructor is that keeping track of your diet and fluid intake is of utmost
importance, even more so in the summer. Eat between 80 – 100 grams of protein per day, and include
salt in that equation to keep a balanced diet. I cringe when I read pregnancy articles that
suggest a pregnant woman should reduce her salt intake if she is swelling. Cutting back on salt can cause a decrease in the amount of
blood circulating through your body and placenta (a condition called “hypovolemia”),
thus reducing the supply of nutrients passing to your baby. How will you know if you are not getting
enough salt? Too little salt in the diet
leads to leg cramps and fatigue, so if you are experiencing these symptoms
exclusive of the heat factors I am going to write about below, try salting your
food to taste and see if those symptoms are minimized or go away altogether.  BE A DRAMA QUEENI assure you that you are not the only pregnant person who
is feeling just a tad hotter than usual this summer. It doesn’t matter if you are still in your
first trimester – you will be a little hotter even though your body doesn’t
show your pregnancy yet. In some ways
it’s even more important that you protect yourself because it is a time of
crucial development where overheating can have devastating effects on the baby. If you have already been making your coach
take care of you and he or she thinks you are being over-dramatic, then have
them read this post, or any of the “official” articles I reference at the end
of the post. Why You Feel Hotter There are several reasons why your core body temperature is
elevated: 1. Your body is
undergoing hormonal fluctuations. 2. You are carrying
the extra weight of your baby, and if you are like me, you have extra padding your
body insists on adding on, no matter how well you eat and how often you exercise. 3. Your body is
working to cool your body, plus the body of your growing baby. 4. Your increased
metabolism also increases your body temperature, and it works harder as your
baby demands more from your body. Why You Need To Insulate Baby Your baby’s body temperature is 1°C (almost 2°F) warmer than
your body temperature, and they cannot sweat to cool themselves down. The only thing cooling your baby is your
body’s knowledge of how to grow your baby.
If your body starts to heat up and it can no longer work to keep your
baby’s temperature down, there are many things that could happen. Whatever the trimester, your baby’s heart rate could start
to go up. In regards to the first
trimester specifically, studies have shown that babies are especially susceptible
to heat stress in the first trimester of pregnancy when the major body systems
are developing. An elevation in the
pregnant mothers body temperature above a safe range has been associated with
birth defects such as heart problems, abdominal wall defects, nervous system
malformation and neural tube defects.
Exposure to extreme heat could also increase the risk factor for
experiencing a miscarriage or pre-term labor. CONCERNS DURING PREGNANCY DEHYDRATION Dehydration – a condition in which your body does not have
the fluid it needs to maintain healthy body function. When you are living for two, staying hydrated
is even more important. If you are
dehydrated, it could cause the baby’s heart to beat too quickly. It can also increase your risk of pre-term
labor. The decrease in blood volume
causes an increase in the concentration of oxytocin. Oxytocin the hormone that causes contractions
to begin and intensify, and an excess of oxytocin is not a good thing unless
you are supposed to be in labor. One of the first signs that you are dehydrated is feeling
thirsty. If you are feeling like you
really could use a drink, then you are already dehydrated – find a
non-alcoholic, non-caffeinated beverage ASAP and drink it! Other signs of dehydration are dry or chapped lips, dry
skin, fatigue, constipation or decreased movement from your baby. If you are experiencing these symptoms, get
yourself to a place with cooler temperature, have a seat and drink some water
or fruit juice. If your symptoms don’t
improve, or your baby doesn’t start increasing their movements within the next
hour, call your care provider and ask for further instructions and/or head to a
hospital emergency room. Fluid Retention and Dehydration A pregnant woman carries an average of 15 pounds of extra
fluid to support the physiological changes during pregnancy. This is considered to be a normal amount of
fluid increase, sometimes called physiological edema. A little more than half of that fluid is used
to replace the amniotic fluid (it is replaced every hour by using about a cup
of water that is stored in the body), it helps to hydrate and nurture the cells
of the baby and the placenta. The rest
of it is used in the bloodstream to carry more oxygen and nutrients to the mom
and the baby, and to remove waste products from the mom and the baby. Interestingly, fluid retention, as opposed to the fluid
increase I described above, may contribute to dehydration. If you are retaining fluids, the fluid is
absent within the cells where it is needed.
Instead, the fluid is retained in the space around the cells, causing
the pregnant mom to look puffy and swollen. Whether it’s normal physiological edema or fluid retention,
you may notice that your feet and ankles are uncomfortably swollen. This happens since your legs are lower than
the level of your heart. It’s harder for
blood to work against gravity even when you are not pregnant, so add pregnancy on
top of that and you start to swell. Add in
the fact that your growing uterus puts pressure on the veins traveling up
towards the heart, and voila, you have swollen feet and ankles. You can relieve this swelling by making sure you are
drinking enough water. Believe it or
not, drinking water can reduce your swelling!
While it doesn't seem like it makes sense to get rid of fluids by taking
in more, the extra fluids will help flush out your system of waste products
which may have increased the swelling in the first place. On the flip side, I should also tell you that it’s possible
to get too much water, also known as water intoxication. In this case, the extreme saturation of water
in your body dilutes the necessary electrolytes too much. This can cause fatigued muscles, muscle
cramps and even unconsciousness in the extreme cases. Use good judgment when it comes to your fluid intake – at
least 8 – 10 glasses of water a day if you are moderately active, and more if
you are more active. As I mentioned
above, if you are thirsty, you are already dehydrated. Have that drink of water even if it means
it’s the 12th or 13th drink you have had that day. If your thirst persists, it may be time to
call your care provider. Here are some other things to do to decrease swelling and
its discomforts: take rings off swollen
fingers, use flat and/or open toed shoes, and avoid prolonged sitting or
standing positions that allow your blood to pool. If your activity or job requires you to stay
in a standing position for an extended period of time, you can get up and take
a five-minute walk or march in place to encourage circulation. If you must sit,
do it in such a way that shortens the distance between your heart and your
feet, such as propping your feet up on a bench or footstool. The best sitting
position for circulation is tailor sitting, so sit on the floor when possible,
or armless chair if you are at a desk or table.
No matter what the activity, you can also try a maternity belt to lift
your uterus up and allow for better circulation. My favorite way to reduce pregnancy swelling is resting in a
side-lying position for 20 – 30 minutes at a time, at least twice a day. When you lay down, elevate your feet. You can do this by putting a rolled up
blanket or towel underneath your mattress, or propping your feet up on
pillows. It is easier to find time for this
if you are expecting your first child – use the time to meditate about the
upcoming birth and fill your mind with positive thoughts and affirmations. Even if you are mom of other children, find the time to lie
down twice a day and invite them to join you.
You can use this time to tell older siblings their birth stories, look
at pictures of their birth and talk about who came to visit them when they were
born. This can serve to open the lines
of communication and talk about their feelings about the new baby, whatever
they may be. Finding time to talk to
your children is something you will always treasure. HYPERTHERMIA  Hyperthermia, or over-heating, is one of the most dangerous
conditions of pregnancy. It can start
with something as seemingly benign as heat cramps; proceed to heat exhaustion,
and quickly progress to the life-threatening condition of heat stroke. May I remind you again? It’s okay to be a Drama Queen when it comes to
staying cool and comfortable during the summer months.These are the warning signs of hyperthermia. As with any sign that your pregnancy is
moving outside of normal, it is important to get rest and replenish your
fluids. It is imperative that you call
your care provider if you experience any of these symptoms and it’s not close
to your due date, and you know you been exposed to intense sun and/or heat. If these symptoms persist after rest and
fluid intake, ask yourself if you should be heading to the nearest hospital: 1. More than five
contractions or cramps per hour 2. Bright red vaginal
bleeding 3. Acute or
continuous vomiting 4. Low, dull backache 5. Intense pelvic
pressure 6. Swelling or
puffiness of the face or hands – this could be a sign of preeclampsia Heat Cramps Heat cramps are the earliest warning sign of hyperthermia. This typically follows after heavy
perspiration. The loss of electrolytes
leads to muscle spasms. If and when you
experience any cramping after a lot of perspiration, listen to your body. Take steps to reduce your body temperature
immediately and replenish the electrolytes in your body. If you can recognize and ward off a dangerous
rise in body temperature at the beginning, you may be able avoid the other
dangers and complications of hyperthermia. Heat Exhaustion Heat exhaustion is caused by prolonged exposure to high
temperatures, a restricted fluid intake or the failure of the body’s mechanism
to regulate your temperature. Signs that
you might be experiencing heat exhaustion are: - Skin that may feel cool and moist and appear pale - Headache, nausea, weakness, dizziness, faintness,
light-headedness, fatigue, exhaustion, mental confusion, anxiety, muscle cramps - Rapid, weak pulse - Breathing may be fast and shallow or it may feel like you
have shortness of breath - Blood pressure may drop I will repeat, the best thing to do if you experience any of
these symptoms or warning signs is to take steps to reduce your body
temperature immediately and replenish the electrolytes in your body. These are more serious signs, so please don’t
hesitate to enlist the help of strangers to assist you to a cooler place and to
bring you water or other fluids, such as juice or an electrolyte drink. Heat Stroke Heat stroke is a life-threatening condition that requires
immediate medical attention. When you
experience any of these symptoms due to prolonged exposure to high
temperatures, a restricted fluid intake or the failure of the body’s mechanism
to regulate your temperature, the impact on the body is much greater. As a Bradley Method® instructor we cannot
give you medical advice, what we can and always will tell you to do in these
situations is to call your care provider and get yourself to the nearest
hospital to ensure that both mother and baby are attended to as soon as
possible. Signs of heat stroke: - Body temperature reaches 104°F (40°C) or hotter - Mental confusion - Combative and bizarre behavior - Staggering - Faintness - Strong and rapid pulse (160-180 bpm) - Skin will become dry and flushed - Sweat very little - Quickly lose consciousness and have convulsions The two conditions I described today, dehydration and hyperthermia, can become medical complications that can compromise both you and your baby if you don't take simple steps to prevent them. It bears repeating that staying hydrated, getting rest, and staying out of the heat and direct sunlight as much as possible are some of the simple yet effective steps you can take to stay safe and cool through the summer months. Check back on Friday for a detailed list of ideas that you can use ranging from clothing to fluids and foods to sun safety. Many of the ways to stay cool take minimal effort and do not require you to spend a lot of money. Frugal is good in these interesting times! Disclaimer: References: http://www.freedrinkingwater.com/water-education/water-pregnancy.htm http://www.medicinenet.com/script/main/art.asp?articlekey=52172 http://www.medicinenet.com/script/main/art.asp?articlekey=51783 http://www.pregnancytoday.com/articles/healthy-safe-pregnancy/pregnant-during-the-summer-months-3185/ http://www.suite101.com/content/coping-with-the-heat-in-pregnancy-a129230
http://www.parentingweekly.com/pregnancy/pregnancy_health_fitness/hot_summer_safety.htm
http://www.courierpress.com/news/2007/jun/18/staying-cool-pregnant-women-face-greater-risks/ http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=5 http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=6 |