Springtime has arrived and Greenville seems to be having a baby boom!
When I reflect upon my 30 years as a chiropractor, I think that Eastside Chiropractic is seeing women during pregnancy more than ever.
We’re glad to see pregnant patients because we know that chiropractic adjustments help you adjust to pregnancy!
Today, I’d like to offer 4 health tips for women in the 3rd trimester of pregnancy.
1. Maintain an upright posture.
This sounds like so much common sense, however during pregnancy a woman’s body goes through tremendous changes, making upright posture a challenge. It’s easy to forget about posture while you try to find any comfortable position during pregnancy! Ultimately, bad posture will only increase discomfort during your 3rd trimester and even after your pregnancy.
Be mindful of your posture, even posting reminders around your house or workplace, if necessary. Avoid sitting in a reclined position (backward leaning) on the couch or in your car. Reclining posture does not encourage correct positioning for your baby. Finally, use pillows or other soft objects to increase comfort when sitting or lying down.
2. Crawl on your hands and knees for 5 minutes at least twice a day.
This position encourages your baby into the correct position for birth. This maneuver is particularly helpful if your OB/GYN has found that your baby has rotated within your pelvis, or has yet to move down into your pelvis. If you feel inclined, embrace those ‘nesting urges’ and get down on your hands and knees and dust those neglected corners of rooms. Alternatively, read a magazine or newspaper while on all fours. Use a folded blanket or cushion to protect your knees.
3. Be mindful of your diet during your 3rd trimester.
In the last few weeks of pregnancy, make sure that you are attaining enough vitamin C, B, E, K, zinc, iron and probiotics. Vegetarian mothers will also need to attain plenty of calcium and vitamin B12. Why these particular vitamins?
- Vitamin C is vital for fetal development and for a mother’s increased demands of collagen for her growing breasts and stomach. Additionally, vitamin C helps with the speed of post-labor healing, boosting your immune response and aiding your body’s ability to absorb iron.
- Vitamin B (specifically B2, B6, B9 and B12) can help to reduce the risk of pre-eclampsia.
- Vitamin E is an important antioxidant, and protects against hemorrhoids and varicose veins. It helps to normalize blood pressure and aids in delivery.
- Vitamin K is a fat soluble vitamin which is important for proper blood clotting and the prevention of hemorrhage.
- Zinc is a mineral that helps to prevent stretch marks, perineal tearing and cracked nipples, and is very important for fetal growth.
- Iron is a nutrient which should be a part of a pregnant mother’s diet throughout pregnancy, but especially in the last few weeks. If this is your first pregnancy, you may not need to be as concerned about iron supplementation. With subsequent pregnancies, blood tests may show lower iron levels and additional dietary iron may be required.
The best way to get these vitamins is naturally, from your food. Natural sources of vitamin K include kale, swiss chard, spinach, collard greens and brussel sprouts. Zinc-rich foods include sesame seeds, raw pumpkin seeds and low fat yogurt. Beef is a great natural source of iron, but raw almonds are a good source for vegans. Using a cast iron pot or skillet for cooking will increase the uptake of iron with foods that don’t naturally have a high iron component.
4. Correct sleeping position
Your sleeping position is one of the most important considerations for preventing low back pain during 3rd trimester pregnancy! Once you know that your baby is correctly positioned towards the front of your uterus, you should lie predominantly on the same side as your baby’s back to encourage him or her to stay in the same position. As you lie on your side, be sure to place a small pillow between your belly and the mattress. Place another small pillow between your knees. These pillows will serve to maintain the alignment of your spine and prevent the weight of the baby from pulling your pelvis forward.
Best wishes to you as you welcome your baby to the world!
Did you know that chiropractic adjustments can help with low back pain, even during pregnancy? Call Eastside Chiropractic to find out more!
*photo from ballison on stock.xchng