Naturally Minimizing Nausea, Constipation, and Heartburn
Before we get into the specifics of pregnancy and digestion, for anyone wanting a healthy pregnancy, first following the diet and lifestyle components that we discussed in the first post is critical. In fact, often doing those things will eliminate these other common pregnancy complaints.
Ok, back to pregnancy and digestion. Because each of these digestive conditions are unique and have different causes in the body, we will cover ways to naturally minimize nausea, constipation, and heartburn individually.
Nausea
This unfortunate side effect in pregnancy is experienced by up to 90% of pregnant women ranging from food aversions, nausea, and vomiting, according to Midwife Meghanne Reburn. Thankfully, this symptom is typically constrained to the first trimester and can by managed with some easy actions.
The most common argument for why pregnant women experience nausea and food aversions are to protect themselves from potential unwanted toxic or harmful food that could affect the growing baby. The most common aversion that women experience is to meat, which is the place that the most bacteria and parasites would reside in the food of our ancestors before modern storage techniques were developed. The body, in its genius, knows that these are potentially harmful substances and through aversions and nausea specifically lets the woman know to stay away! This is why women have a hypersensitive sense of smell during pregnancy, so they can sniff out any potentially rotten food to avoid. However, we know that meat is an important part of a healthy diet so check out the helpful food tips at the bottom for ways to include more protein in your diet.
Additionally, women tend to experience more drastic symptoms of nausea when blood sugar levels are low. In general, the blood sugar levels in pregnant women run higher than normal to supply enough energy to the growing baby. Therefore, when blood sugar drops, the body uses nausea to signal to the woman to eat because the baby needs some more fuel. Because of this, it is important that during pregnancy to not let yourself get too hungry as this could cause a sudden and unwanted bout of nausea and sickness.
Helpful Food Tips to Reduce Symptoms of Nausea:
- Always carry snacks with you to prevent yourself from getting too hungry (nuts, hard boiled eggs, veggies and guacamole, or fruit with nut butter are good options)
- Creamy foods tend to be easier for women to tolerate in the first trimester – I lived off of cauliflower mash, full fat yogurt, avocado pudding, and baked sweet potatoes with butter.
- Scrambled eggs are a good alternative to meat. Extra yolks are great for adding important nutrients.
- Smoothies made with full fat coconut milk, nuts or nut butter, fruit, greens, and some gelatin to keep blood sugar stabilized.
- Sip on some bone broth throughout the day is a great way to increase nutrients and avoid nausea.
- Small amounts of ginger root have been known to be effective in reducing nausea.
Constipation
That’s right, we are going to talk about poop. Pregnancy related constipation effects around 40% of women at some point. This constipation is caused by those lovely pregnancy hormones, specifically progesterone. During pregnancy, your body produces more progesterone. The main job of progesterone during pregnancy is to relax muscles. The relaxing effects of progesterone balance out the muscular uterus and prevent you from going into premature labor. A very important and necessary job! Unfortunately, progesterone’s muscle relaxing powers can also have the same affect on other parts of the body, like relaxing the muscle contraction (peristalsis) of the colon. Peristalsis contributes to easy to pass stools, so when it is relaxed; those stools have a harder time coming out.
What can I do about it?
- Remove processed foods to help your bowels function most efficiently
- Drink plenty of water, which helps to make stools softer and easier to pass
- Engage in light exercise like walking or yoga, this can stimulate peristalsis and more regular bowel movements
- Magnesium supplementation stimulates peristalsis by drawing water into your bowels. I’ve had tremendous success with Natural Calm Magnesium sold at most health food stores. With magnesium supplementation, start small (begin with 1/2 tsp and work your way up to 2 tsp) if you notice loose stools, lower your dose.
- Healthy gut flora can aid bowel movements tremendously. You can increase your beneficial gut flora by eating plenty of probiotic rich food like whole milk yogurt, kefir, or sauerkraut and taking a quality probiotic supplement.
Heartburn
That darn progesterone is at it again, this time moving its relaxing powers to the esophageal sphincter. This is the muscle between your esophagus and your stomach that ensures that once food is swallowed, it stays in the stomach along with all of the acid in the stomach needed for proper digestion. When progesterone relaxes this sphincter, it can cause it to open letting acid from the stomach up into the esophagus (aka heartburn). This, in combination with the growing baby pushing up on your stomach leaving a smaller area for food cause this very common pregnancy system, especially later in gestation.
It is important to remember that heartburn is not caused by the stomach producing too much stomach acid. This acid is crucial for the proper digestion of food. The heartburn is simply caused by the relaxation of the sphincter that holds that acid where it should. Therefore, I would not suggest taking antacids or other heartburn medication as this can cause poor digestion and sub optimal ability for the body to absorb nutrients. Check out this great video to learn more about the importance of stomach acid in digestion.
Instead, try these simple tips to help keep heartburn at bay:
- Eat smaller meals throughout the day to prevent excess food in the stomach and a greater likelihood of heartburn.
- Avoid drinking with meals as this can also cause the stomach to be overly full, leading to heartburn. Instead, drink water throughout the day. As a bonus, this will help with hydration and bowel movements.
- Eat SLOWLY and chew your food well. I know this can be difficult for a hungry, pregnant women but it can work wonders at preventing heartburn and other digestive stress.
- Sit after meals, don’t lay or sleep. This is simply letting gravity do its job.
- Keep a food journal for a few days and keep track of what foods trigger heartburn and avoid these.
Keep in mind that these symptoms are extremely common in pregnant women. By eating a nutrient dense diet and reducing stress like we talked about in this post and following the suggestions listed here should greatly help in reducing these unpleasant pregnancy side effects. Have more questions or want to learn more? We’d love to hear from you!
Article by: Joelle Kurczodyna, NTP
photo credit: http://www.flickr.com/photos/29333334@N06/3158385504
References: Reburn, Meghanne. "Troubleshooting Your Digestive Issues: Tips for Common Digestive Issues in Pregnancy (part 4)." Balanced Bites. N.p., 30 June 2013. Web. 18 Sept. 2015.
How can your diet and lifestyle affect your chances of getting pregnant and the health of your future baby?
Something that we are passionate about here at DuPage Family Wellness is the health of the whole family. One specific aspect that has been near and dear to our hearts of late is creating and raising healthy babies and children. As we are both currently pregnant, we are going to take the next several weeks to do a series specifically on tips to achieving and having a healthy pregnancy. We realize that this might not directly impact all of you but you probably know of a close friend or family member that it would, so please pass along this information.
Even if you aren’t trying to get pregnant, these six tips are important for everyone!
Like many others out there, my personal journey to getting pregnant wasn’t a one and done sort of thing. You can read more about my story here. There were three years and lots of tears, sadness, and pain along the way. However, I also learned more than I could have imagined, grew more than I knew possible, and have been completely changed as a result. My hope in this post is to share what I learned along the way that I believe played a huge part in allowing me to conceive and have a healthy pregnancy.
1. Eat the RIGHT Fat…and lots of it!
This is definitely number one because fat in the diet is critical for rebuilding cells and making hormones. However, not any fat will do. Our bodies were not created to consume the fats that man created in the vegetable oils that we have been told are healthy. These processed vegetable oils are not stable and oxidize easily, leading to inflammation and cell mutation. “When these oils are incorporated into cells in reproductive tissue, some evidence suggests that this can spur problems like endometriosis and PCOS” (From this article). What our bodies WERE created to consume are the healthful, unprocessed saturated and monounsaturated fats. These fats are stable and can be used by the body to create healthy cells and hormones.
Man Made Unhealthy Fats to Avoid- vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or anything with the words "hydrogenated" or "partially hydrogenated" on the label
Healthy Naturally occurring Fats to Enjoy in Abundance- coconut oil, real butter, olive oil (unheated), omega-3 containing fish, and healthy sources of animal fats (beef tallow, pork lard, duck fat, bacon grease, etc).
2. Eat Real, Unprocessed Food.
I love NY Times Best Selling Author, Michael Pollan’s quote, “Don't eat anything your great-grandmother wouldn't recognize as food.” This is what I mean by eating real, unprocessed food. If it didn’t exist when your great-grandmother was alive, don’t eat it. The processed food industry boomed with the industrial revolution in the early 1900’s. Along with it, boomed the modern diseases so common today (infertility, cancer, heart disease, diabetes, etc). If it comes in a package and has more than a few of ingredients, it’s not worth eating. These foods are often devoid of nutrients that the body is able to recognize and absorb and often have ingredients that are actually toxic to the body. We cannot expect our body to work optimally if we are not giving it the necessary building blocks from high quality proteins, beneficial fats, and nutrient rich vegetables.
3. Ditch the Sugar
This goes hand in hand with eating real foods. Too much sugar has been known to cause infertility in both men and women because it causes insulin resistance and changes to estrogen and testosterone levels. You can read more about the detrimental effects of sugar here and here.
4. SLEEP!!!
The topic of sleep deserves an entire post in itself but especially when trying to restore hormone levels and build healthy babies, sleep is so important. When we sleep, this is the time the body has to work on all of the repairing, rebuilding, and detoxifying that needs to happen from the stresses of the day. If we don’t give our body the optimal quality and quantity of sleep, we can’t expect it to be running on all cylinders. Being in bed by 10 pm and getting at least 7-8 hours of quality sleep is crucial.
5. Remove the Stress.
Nowadays, stress comes at us from every which way. Whether from our morning commute, a fight with a friend or family member, a stressful job, or experiencing some sort grief or loss (ahem, infertility), stress is everywhere. Our body was not created to handle the constant stress whether from physical, emotional, or environmental causes that we are throwing at it today. This especially can throw off the hormonal system as the body will prioritize addressing these stresses over reproductive function. I know stress can be a difficult thing to avoid but working to remove stress by taking 20-30 minutes every day to relax and do something that is restful and enjoyable to you can make a big difference. As a side note, I do not find in coincidental that my baby was conceived shortly after leaving a stressful work environment.
6. Move your Body, Healthily.
Exercise can be a great thing; however, it can also be a stress on the body if it is done too intensely for too long while not being supported nutritionally (you can read about that in my story). Moving your body in a way that is fun and stress relieving like walking, swimming, or even playing can greatly support systems of the body, including the reproductive system.
I am confident that following those 6 principals were paramount to my success in conceiving and having a healthy pregnancy. However, I want to stress that depending on where you are coming from, incorporating these things will not guarantee getting pregnant over night. In fact, I would recommend committing to them (both male and female) for at least 6 months to a year before even beginning to try to conceive to ensure that your body is in the best possible position to support you and a healthy baby. Have more questions or want to learn more about increasing your fertility and having a healthy baby? Call or email us today!
I must admit, that while I try my best to eat healthy, one of the hardest obstacles is having food prepped and ready to go. Oftentimes I find that I have about 45 seconds left to pack a lunch in the morning before work. Other days, my husband gets home from work after his long commute, and is famished when dinner is not quite ready. Having a ready made option in the fridge during times like these is a lifesaver!
I find that our healthy diet stays on track so much better when I have at least 1 bulk made dish prepped and ready to go to supplement the other food that we eat!
Last week, this item was… The Giant Salad!!
Ingredients for Salad
2 Large Heads of Romaine Lettuce (washed, dried, chopped)
2 Large Avocados (diced)
5 Slices of farm fresh bacon (cooked and diced)
Chicken (I used the leftover shredded meat from a half chicken that we cooked the day before)
2-3 Tomatoes (diced)
4 Hard Boiled Eggs (peeled and diced)
Ingredients for dressing (Homemade Honeymustard)
1/4 Cup Apple Cider or White Vinegar (I used champagne vinegar) or juice from a lemon or lime
1/2 Cup Extra Virgin Olive Oil
2 Teaspoons Dijon Mustard
2 Teaspoons Honey
1 Teaspoon minced garlic
Salt and Pepper to Taste
All I did was prep and chop all of the ingredients, and toss them in the largest glass bowl that I own. I love the large bowl from this set that is 4.5 quarts and has a lid. I use this separate container to make and mix my salad dressing so that the salad doesn’t get soggy. That way I can add as much as I’d like when I am ready to have some salad. Making my own salad dressing allows me to avoid the unhealthy processed ingredients in most store bought dressings. The dressing container that I linked to even has the recipe and fill lines for honey mustard and a few other dressings right on the side of the container.
The possibilities for a salad like this are endless! You can try different forms of protein (steak would be delicious!). If you want to add some crunch, try adding whatever nuts you like. Some other vegetable options are zucchini, cucumber, olives, sweet peppers, onions, mushrooms, carrots, broccoli, etc. You can mix up the greens by trying spinach, kale, or other leafy greens. If you don’t do well with cheese or eggs simply leave these ingredients out and add some others! The proportions listed above were simply what I did, but use whatever you have and whatever you like! The beauty of something like this is that you really can’t screw it up, and you can make it different every time you make it!
Good luck, be creative, and enjoy!
A Nutritious Breakfast for Hectic Mornings
This is a go to recipe for us for either easy make ahead weekday breakfasts or a dish to share at a breakfast event. In fact, a variation of this recipe appeared at Dr. Jamie’s recent baby shower brunch! The ingredients are basic and versatile depending on what you h
Freeze individual portions for a quick grab and go breakfast!ave and what you like. It also reheats beautifully for great leftovers and can be frozen in slices for future use (see picture).
Simple Egg Casserole
Serves 6-8
Ingredients:
12 Eggs (preferable organic and free range)
*2-4 vegetables of choice (greens, onions, bell peppers, zucchini, mushrooms, broccoli, sweet potato, or any other vegetable)
Breakfast meat -bacon, ham, or sausage (Optional)
Seasonings of choice
Salt and Pepper to taste
*tip- Use a lot of vegetables and Meat! The layer in your 9x13 dish should be at least an inch thick. Remember, this is feeding 6-8 servings of people. The higher your ratio of yummy toppings to eggs, the less likely the casserole is to have that "bouncy" egg consistency.
For example, the picture contains one 5 oz package of kale, 1 large sweet potato, 2 onions. Another combination we enjoy is 1 medium sized zucchini, 2 bell peppers, and an 8 oz package of sliced mushrooms.
Directions
If using meat, cook and remove from pan. Sauté vegetables together until soft. In a large bowl mix meat, vegetables, and a dozen cracked eggs. Add in desired seasonings. Pour mixture into a greased 9x13 glass baking dish. Cook at 350 for 40 minutes. Remove when eggs are cooked through.
Are you trying to lose weight, get healthier, lower your blood pressure or cholesterol, have more energy, balance your hormones or address some other health condition?
Have you been trying to eat more natural, real foods but are not sure where to begin? Are you interested in what a healthy diet actually looks like with all of the conflicting information out there? If any of these things are true, the RESTART® class will help with all of these questions and provide you with the education and support to actually make it happen!
Why is this so important?
From underweight, tired, and unbalanced to happy, healthy, and PREGNANT!
What we put into our body will either move us toward health or toward sickness. This is my story of the impact food has had on my body.
From 2003 until 2012, the picture on the left was me. Through trying to be healthy, I began eating low calorie, low fat foods (think lean cuisines, fat free yogurt, and 35 calorie bread) and began exercising more. I lost a few pounds at first, fairly easily, so I kept going, ultimately losing 25-30 pounds in only a couple of months. My calorie intake decreased and my exercise duration and intensity increased. During this time I weighed anywhere between 95 and 110 pounds and was running marathons. I knew that this wasn’t the best long term plan but I thought that I felt pretty good and everything was fine. When looking back, I was depressed, tired, and my body was basically on the verge of completely shutting down. My cycles had stopped when this began in 2003 and never returned, my lips would turn purple at the thought of cold, and I stopped wanting to be around people or having fun.
Thankfully in 2012, everything turned around. I was introduced to a program like RESTART® and learned what foods to eat to nourish my body. I replaced my fat free yogurt, boneless skinless chicken breasts, and 35 calorie bread with whole eggs, red meat, and an abundance of vegetables. I knew I wanted to have a family one day so I was pretty desperate to do whatever it took to regain my fertility. I no longer feared foods or counted calories. I was happy. I gained the weight I needed. I had energy. I slept great. My cycles returned. I got pregnant!
This did not happen overnight, but through that initial period of “Restarting” my diet, my life and my health has been forever changed.
Now I know my story is opposite of most. However, I share it to demonstrate the power that food has on our body. If you give your body the nourishment that it needs, it will treat you well. If you don’t, overtime you will get sick. Sick can look like a lot of different things – sleep problems, hormone imbalance, fatigue, anxiety, depression, weight gain, weight loss, high blood pressure, cancer, heart disease, diabetes, the list goes on and on.
For me, changing my diet balanced my mood, hormones, and weight. What can it do for you?
Maybe you are like me, wanting to regain balance and health in your life. Maybe you are more like Sue. Her weight continued to creep up, her doctor was threatening cholesterol medicine, and she didn't want to get into a yo-yo dieting cycle. With a program similar to RESTART®, she lost 25 pounds, has kept it off for 3 years, and her doctor is happy with her cholesterol readings (no medication needed). You can read her story HERE. Maybe you are struggling with something completely different. Where ever you are, I would challenge you to put all excuses aside and consider how incorporating the nutrition that your body needs could help you tackle those problems. Join us for our next RESTART® class beginning either Sept 11th or 14th.
You can learn more and sign up here!
Sign up ends Tuesday, September 8th.
What others say about the RESTART® program?
“This class opened my eyes to the hidden sugar in foods that I previously thought were healthy. Class was interesting and informative.”
–Russ, RESTART® Participant
"Since I did The RESTART® Program I'm off of two medications; one for asthma and the other for acid reflux. I can't tell you how excited I am about this!"
-RESTART® Participant
"Just had my annual physical. Forty...count 'em... forty point drop in my cholesterol!!! My [A1C] sugar level dropped 30% and I'm down 8 pounds, too! I know I couldn't have done it without your support!"
-RESTART® Participant
"I never thought I could do this, but with all the information and support, it went by really fast and I feel great! You have changed my life and I thank you for that!"
-RESTART® Participant
"My husband and I took the class together. This was a great way to change our meals. We both understood what we were changing, why were changing it, and we encouraged each other along the way."
sj, RESTART® Participant
