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Swelling is a common complaint
during pregnancy. The body produces
more blood and interstitial fluid to help provide
nutrients and oxygen to the baby. This extra fluid also
helps soften the body to allow the joints and pelvis to
expand while the baby grows. This normal swelling
accumulates in the hands, face, feet and ankles and can account
for 25% of the weight gained during the pregnancy.
 There are a few things that can encourage swelling, such
as summer time heat, standing for long periods or time,
a diet low on potassium and having a long day of
activity. Caffeine and sodium intake can also have an
effect.
Although some swelling is normal, if it comes on
suddenly especially in the face, puffiness around the
eyes, and more so in the hands this could also be a sign
of a more serious condition called preeclampsia. This
causes high blood pressure and protein in the urine.
Please see your doctor or midwife as soon as possible if
you notice these symptoms.
Here are some tips to keep the swelling down:
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Rest with legs elevated
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Avoid standing for long periods
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Use cool compresses on swollen areas or a cool foot soak
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Reduce time outside when it is hot
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Swim or waddle in pool
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Reduce amount of sodium in your diet
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And most importantly drink lots of water to help flush
extra fluid out.
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Uttanasana
Standing forward bend, supported
Forward bends are very calming for the mind and nervous
system. Start by leaning up against the wall with the
feet hip distance about a foot away from the wall. Raise
your arms from the side of your body above your head as
you inhale, keeping your shoulder blades down. On the
exhale, fold forward from the hip joint. Allow your head
to hang, releasing any tension from your neck. You can
fold your arms and grasp opposite elbows. Adjust your
foot distance further away from the wall if your
hamstrings are feeling tight. Stay here for 3 – 5
breaths.
A second way to do this pose is with a chair. Fold one
or more blankets and place on a chair seat; height will
vary according to your flexibility. Again, on the inhale
stretch your arms over head, lengthening the spine. On
the exhale, fold forward until your forehead rests on
the blanket. Place your arms and elbows on the blankets
as well so they are completely supported as you relax in
this pose. Stay here for 5-10 breaths or as long as you
are comfortable. Slowly come up on the inhale.
If you are interested in taking a
yoga class, here are a few of my favorite local yoga
studios:
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Thai massage is a massage modality that was developed in
Thailand and it has been used for thousands of years to
bring health and longevity to the people. It is
different from western massage in several aspects. The
session traditionally takes place on the floor using a
mat, although it can be modified for the table. The
client is fully clothed and no oil is used. Thai massage
as with most eastern bodywork, the intention is to
release energy blockages to enhance the flow of prana or
Qi, our essential energy. Thai massage affects this
energetic flow by stimulating the channels with rhythmic
compressions. In addition, the body is stretched in
various ways to allow the myofascial tissue to release
any adhesions. Myofascia is a thin connective tissue
layer that covers our muscle tissue. Unfortunately, this
tissue does not stretch as our muscles grow or change.
This can cause the fascia and muscle tissue to adhere
and can cause disfunction. Movement therapies such as
Thai Massage can help get fresh blood and nutrients to
stagnant joints and muscles as well as get the flow of
energy back into areas that have be lacking. This is a
very detoxifying treatment as well due to the release of
toxins that have built up in the body from stagnation.
Thai massage has been called “lazy man’s yoga” because
you are enjoying a passive stretch all the while
relaxing your body, mind and spirit.