Just so you know, pregnancy hormones cause the tissues of your cervix and perineum become extremely thick and elastic. This is a good thing. To prevent tearing or an episiotomy during birth, you’ve got to encourage that elasticity as much as you can. Of course, as you near birth, your cervix will efface (thin) but it will retain the elasticity you worked on during the pregnancy.

One: Good nutrition and hydration are vital. Make sure you get plenty of protein and Vitamins E (at least 1,000 mg per day) and C. Nuts and seeds, cold-pressed oils, and all types of beans are good to keep your skin healthy and elastic. Food sources of Vitamin E are: Wheat germ, sunflower seeds, almonds, pecans, safflower oil, peanuts, corn oil, soybean oil, and lobster. Blueberries, cherries, citrus fruits, pears, grapes, cabbage, legumes, plums, and onions are good, too.

Two: Prenatal exercise including yoga and Kegels. It is great for circulation, which keeps tissues elastic. A Kegel is the name of a pelvic floor exercise, named after Dr. Kegel who laid claim to the benefits of the exercise. These muscles, attached to the pelvic bone, act like a hammock, supporting your pelvic organs. Studies suggest that we shoud do about 200 Kegels a day. There are many variations of the exercise. An alternative is the

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We know we should be careful about what we eat and drink, but did you ever wonder about what you put on your face and body? Be it a dab or a slather, what is safe for you and your baby? Your skin, of course, is the largest organ. It is porous and efficiently absorbs what we put on it into our bloodstream.

While we’re taking about blood, did you know what your breast milk really is? Blood. Blood is miraculously transformed into milk by the glands in your breasts. I stopped drinking cows milk for a while after learning this. It just grossed me out: a good reason to buy organic milk. So, remember, whatever gets into your bloodstream can pass to your baby in utero or nursing.

Freaked out now? Grab all of your lotions, soaps and make-up, and check out the online Cosmetics Database that rates cosmetics for safety. It used to be called Skin Deep. Anyway, it’s “a safety guide to cosmetics and personal care products brought to you by researchers at the Environmental Working Group… and it pairs ingredients in nearly 25,000 products against 50 definitive toxicity and regulatory databases, making it the largest integrated data resource of its kind. Why did a small nonprofit take on such a big project? Because the FDA doesn’t require companies to test their own products for safety.”

Quick note: Acne is a common problem in pregnancy and even afterwards, so I was surprised to learn that retinoids and salicylic acid are no-nos for preggers. High doses of salicylic acid in oral form has shown in studies to cause birth defects and various pregnancy complications.

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Cheers and Blessings,
Jennifer

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It’s interesting to me how many women, it seems, don’t really plan on preparing physically for birth. As an average Jane, you wouldn’t wake up and say, “I’m going to run a marathon today.” Even if you plan on an epidural or a C-section, your body needs to be in good shape. The good news is that it doesn’t mean sweatin’ to the oldies.

In a word: yoga. It’s nature is in line with what labor is about: relaxing and stretching and breathing. I tried several yoga videos but many of them were too “spiritual” in a weird way for me. The best one I found is Prenatal Yoga With Shiva Rea, available at Amazon.com. It has three women you can follow depending on your comfort level and trimester. Their names are Shiva, Britta and Poppy, but I’ve got a feeling that their mom’s call them Julie, Pam and Karen respectively. Anyway, my husband on occasion would join me. I was driven to follow Shiva, the first trimester girl, for as long as possible, while he could only follow Poppy, the third trimester girl. What a sight - especially when it came to the Kegel exercises (see below). I say it’s those loose ligaments that helped me. I am usually the one who’s lagging or using all the props otherwise. I recommend doing yoga at least 3 times a week, for 30 mins. (or in two 15 min. increments). I like to set my goals within an easy range so I feel better when I exceed my goal, but that’s me. By “doing” I mean: following a DVD, taking a prenatal yoga class, or even just following the exercises below.

Best poses to prepare for birth (and relieve everyday pregger body stress): You can benefit a ton from these no-sweat exercises. You don’t need special equipment, just comfortable clothes, and blanket, and a little space.

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