How to Maintain a Strong Pelvic Floor: Preventing Incontinence and Prolapse During Pregnancy and Postpartum
A strong pelvic floor is essential for preventing incontinence and other serious problems like pelvic pain, organ prolapse, and sexual dysfunction. Stress incontinence (urine leakage from increased pressure during coughing, sneezing, running, jumping, etc.) is common during pregnancy and postpartum because of the relaxin hormone that softens ligaments and added gestational weight, increasing pressure on the pelvic floor. Women who begin pregnancy overweight or obese are more likely to experience pelvic floor problems as well as those who have children later in life. The pelvic floor dysfunction that begins in pregnancy will likely continue postpartum and become more severe if not adequately addressed. In addition to mental and physical distress, pelvic floor problems can derail women’s exercise programs. Fortunately, there are proven ways to minimize symptoms and prevent them from progressing into severe long-term ailments.
Preventing Diastasis Recti
Diastsis recti, the separation of the rectus abdominis down the linea alba, is common in up to 70% of pregnant and postpartum women. Though there is ongoing debate surrounding prevention and recovery. Many of the recommendations to address diastasis are based on assumptions rather than recent research. This article debunks the misconceptions and provides recommendations for preventing diastasis. Crunches, if performed correctly, are safe and effective in strengthening the core, and studies suggest they do not need to be avoided during pregnancy and postpartum as commonly believed. In contrast, pulling in the belly can increase pressure down the midline of the abdominals, widening the inter-recti distance. Additional exercises that engage the abdominals include deep breathing, pelvic tilts, planks, and modified push-ups. Proper breathing is essential to avoid excess strain on the core and pelvic floor. Deep twisting through the midsection and quick twisting movements should be avoided. Maintaining a strong core and healthy weight with exercise before, during, and after pregnancy is the best method for preventing diastasis.
Award-winning Research
A coauthor presented our study at a medical conference, and it won 2nd place out of about 50 other studies judged by a panel of MDs and PhDs! After countless hours spent running-rerunning numbers, second-guessing, writing, and rewriting, the validation feels really good. Here is the link if you’d like to read the full article: https://doi.org/10.5334/paah.210
Nutrition and Weight Gain During Pregnancy
There are many misconceptions about nutrition during pregnancy. “Eating for two” is often used as reasoning to eat in excess since they are feeding their growing baby and are expected to put on weight. The average person only needs roughly 300 calories each day to accommodate the energy needs of the fetus. Most people already consume at least a few hundred calories more than they need, so adding any calories may not be necessary. Most expectant mothers will not need more food for much of their pregnancy but will need to eat better food. Women need additional nutrients before, during, and after pregnancy to fuel the development of a healthy baby, especially healthy fats, iron, folate, iodine, calcium, and other key nutrients (Malek et al., 2017). This can be achieved by swapping out “junk” food for various healthier options. Healthier foods will also reduce excess weight gain and improve the long-term health
8 Common Myths About Exercise During Pregnancy vs. Current Research
Myth 1: “Exercise will overheat the baby.” Reality: A healthy woman can exercise without overheating. It is best to wear loose-fitting clothing and stay hydrated to keep the body cool. Avoiding hot baths or saunas is also wise because the heat can raise the body’s core temperature. While there is some risk to the fetus when exposed to extreme heat during pregnancy, simply because the mother feels hot does not mean the baby is in danger. An increase in thermoregulation occurs during pregnancy, which allows excess heat to be pulled away from the fetus, offering protection. A study examined this myth and concluded there is no reason for women to avoid land or water exercise (Ravanelli et al., 2018). Myth 2: “Exercise will tangle the umbilical cord.” Reality: No evidence exists that exercise increases the risk of a tangled umbilical cord. A nuchal cord (umbilical cord around the neck) can be dangerous. However, it
Physical Activity During Pregnancy: The Surprising History of Eugenics, Religion, and Scientific Debate that has Contributed to the Maternal Health Crisis
The World Health Organization (WHO, 2018) reported that physical inactivity is a leading risk factor for chronic illness and death, particularly among women. However, decades of cautionary guidelines on prenatal physical activity (PA), unsubstantiated fears for the fetus, and cultural expectations of women have done little to encourage PA participation during pregnancy. As little as 10% to 15% of women achieve the recommended level of prenatal PA despite extensive research confirming the intergenerational benefits of being active and the importance of healthy weight gain during pregnancy (Garland, 2017; Newton & May, 2017; Santo et al., 2017). Maternal morbidity and mortality rates are increasing across the United States, likely associated with the corresponding rise in obesity (Chinn et al., 2020), chronic medical conditions, and cesarean deliveries (Hirshberg & Srinivas, 2017). In 2020, the American College of Obstetricians and Gynecologists (ACOG) released updated guidelines that included evidence about the safety and necessity