Issue 22

  • food to lower your blood pressure when pregnant

    Eating To Lower Your Blood Pressure

    food to lower your blood pressure when pregnant

    High blood pressure during pregnancy can affect the growth of your baby and can also be an early sign of pre-eclampsia – we take a look at ways you can avoid high blood pressure in pregnancy and how to lower your blood pressure by eating the right foods.
    Keeping active and doing some physical activity each day can help keep your pregnancy blood pressure in the normal range, but it’s not just about staying active, eating a balanced diet and keeping your salt intake low can also help.
    Check out our top suggestions for tweaking your pregnancy diet to improve your blood pressure…

    food to lower your blood pressure when pregnant 2

    Make sure you get your five a day (or six or seven)
    Aim for at least five portions of fruit and vegetables every day.  ‘A portion’ can be a confusing amount but is, 80 grams or roughly the size of your fist.  So that’s one medium-sized fruit (think apples, pears or bananas), two smaller fruits (plums or satsumas for instance), a dessert bowl of salad or three tablespoons of veggies.  Potatoes don’t count.  And if in doubt about what constitutes a ‘portion’ eat a bit more fruit and veg – just keep it varied!
    Vary the presentation as well as the content
    Steamed, blended into soup, diced into stews or casseroles, chopped into stir fries, superslaws (we love Jill Greenwood’s adaptable recipes), roasted (try cutting cauliflower into slices instead of separating the florets) or raw in salad.  There are endless ways to eat your five a day.
    Ease up on the salt!
    Salt makes the body hold onto water.  Eating too much salt can result in excess fluid retention and raised blood pressure.  Whilst you do need some sodium during pregnancy, too much salt can exacerbate high blood pressure.  It can be a tricky balance, but leaving salt out of your cooking, avoiding processed foods and swopping salty snacks for healthier options will benefit your blood pressure.
    Raw carrot and celery sticks dipped into hummus makes a much healthier snack choice than salted crisps and peanuts!

    Blend your fruit and veg into a smoothie
    Pregnancy nausea and the ever increasing size of your baby can play havoc with your ability to eat proper meals.   Blending your fruit and veg into a smoothie is a sure way to provide all the benefits of fruit and raw veg without needing to pile them up on a plate.  Whisk up apples and bananas with watermelon or orange juice and add a handful of raw spinach or grated carrot.  Frozen broccoli blends perfectly in a smoothie.
    Choose foods with natural properties to lower blood pressure – beetroot is a winner!
    The betaine found in beetroots is said to be an even more potent antioxidant than polyphenols in its effect on lowering blood pressure. Studies have also shown that the high levels of nitrates in beetroot juice are effective in preventing blood clots and can help to protect the linings of your blood vessels.
    Boil or roast your beetroot until tender: it’s good blended into soup or whizzed up with chickpeas and tahini paste for a delicious beetroot hummus.  Or eat it raw, grated into salads.

    food to lower your blood pressure when pregnant
    food to lower your blood pressure during pregnancy

    Start your day with porridge oats
    Research has shown that tucking into a bowl of porridge oats can lower blood pressure – whilst wholegrain foods generally have a beneficial effect on high blood pressure, oats include a unique group of antioxidants known as avenanthramides.  These are thought to help lower blood pressure levels by increasing the production of nitric oxide, a gas molecule which helps dilate blood vessels improving the flow of blood.
    Add more herbs and garlic
    Including more flavour packed herbs into your pregnancy diet is a good way to compensate for the reduction in salt.  Better still, garlic has long been renowned for its beneficial effect on a variety of cardiovascular conditions – it’s thought to increase the production of nitric oxide, resulting in smooth muscle relaxation and the dilation of blood vessels, which decreases blood pressure. Use it freely!

    And a final reminder….stay active!

    The NHS recommends 150 minutes of physical activity every week – I know we’re labouring the point (no pun intended) but regular exercise during pregnancy really will benefit your health and the health of your baby.

  • Three rules of pregnancy fitness Joanna Helcke

    3 Rules Of Pregnancy Fitness With Joanna Helcke

    Three rules of pregnancy fitness Joanna Helcke

    Dr Joanna Helcke is a multi-award-winning expert in pregnancy and postnatal fitness. She has spoken on stage at both the NEC and Excel, given numerous talks for the NHS, written material for a number of pregnancy books and spoken on the radio and television about prenatal fitness.
    She gives her insights into the three rules of pregnancy fitness and the ‘dos and don’ts of exercising in pregnancy:

    Continuity is key

    When you’re keeping fit in pregnancy, continuity is fundamental: when there are such enormous physiological changes taking place, stick with what your body is familiar with, rather than trying some new
    When you’re new to exercise: Even if you’ve never been interested in fitness it’s a positive move to take stock and decide to exercise during pregnancy. Staying active is good for you and good for your baby and you should aim for the recommended 150 minutes exercise every week throughout pregnancy.
    Initially I would recommend building fitness through an activity you are used to…..namely walking! It’s part of daily life, it’s functional and – for most in pregnancy – it’s safe.  Once you have had your 12 week scan and are into your second trimester, you will be able to transition to any number of pregnancy-specific exercise classes run by prenatal fitness specialists.
    When you’re a fitness enthusiast: At the other end of the spectrum, there are seasoned marathon runners, Cross Fit enthusiasts, horse riders, kick boxers, netball players or weight lifters, all representing a certain category of exercise: impact, competitive, high risk and strength. So how should you adapt your favourite exercise during pregnancy?

    Three rules of pregnancy fitness Joanna Helcke band work
    • High risk activities such as contact sports or dangerous sports (e.g. skiing, rock climbing, horse riding and -yes – netball) can be continued during the first trimester or as long as your bump doesn’t show and is protected by the pelvis. Once your bump begins to show it’s time to move on to forms of fitness where there’s no risk of taking a knock to your bump.
    • Impact work, such as running, can safely be carried on in pregnancy with a few provisos. Firstly, there should be no medical contraindications to exercising during pregnancy; secondly, work at a moderate pace and thirdly, assess how you feel during and after your impact work. If recovery starts to take longer or the exercise begins to feel too onerous, reduce the intensity. Finally, ensure your impact work feels comfortable: fitness clothing that supports your bump can help prolong your maternity impact exercise but if your body wants to stop and rest – listen to it!
    • The nature of competitive exercise is a desire to win and with that comes the risk of poor form and injury. Choose a non-competitive form of exercise once you are in your second trimester. CrossFitters should ideally rein in, work at a moderate pace and eliminate the competitive side of the workouts, avoiding contraindicated exercises. Again, this is subject to good recovery, keeping within the ‘moderate’ range and listening to your body.
    • If strength training has been part of your pre-pregnancy fitness regime there is no reason why you cannot carry on training with weights, albeit at a more gentle level, avoiding lying on your back after the first trimester and being careful to avoid free weights that could potentially fall on your bump. Keeping strong will help stave off back and joint pain.

    Moderation

    Most people would agree that exercise should be ‘moderate’ in pregnancy but the confusion lies in understanding what ‘moderate’ actually means.
    My view is that ‘moderate’ should be defined by you, and you alone. It is your own personal ‘moderate’, framed by your pre-pregnancy fitness levels, what kind of a pregnancy you are having, how you happen to be feeling on any given day, how you slept last night, how far into pregnancy you are, and a multitude of other factors which only you can and MUST gauge every time you exercise during pregnancy.

    Three rules of pregnancy fitness Joanna Helcke

    Tune into your body

    Listening to your body is fundamental to keeping exercise safe throughout pregnancy. It cannot be stressed enough that you should always tune in and listen to yourself. Never override what your body is telling you: if you’re too tired for that run then rest or do something less strenuous. If your post workout recovery time is getting longer, take heed and reduce the intensity of your exercise. If you have planned a workout but really don’t feel like doing it, then don’t. Simple and safe!   

    Jo is the mother of three boys and founder of FitBumpBox – a complete pregnancy and postnatal fitness kit that takes you safely through pregnancy and then rebuilds your fitness postnatally, including helping to correct abdominal separation. www.fitbumpboxoffer.com   

  • postnatal retreat in italy

    Enjoy A Postnatal Retreat In Italy!

    postnatal retreat in italy

    Looking at the photographs of Lake Garda and the beautiful Locanda San Vigilio on the waterside it’s easy to see why Eliza Guarienti ditched her high pressure job in advertising to help her husband with the family business, welcoming visitors to their impressive lakeside hotel.

    A few minutes’ drive from the main complex, the farmhouse overlooking the vineyards has been renovated to include a series of comfortably appointed rooms with private terraces and it’s here that Eliza is planning to welcome new mothers and babies to her ‘MamaBaba’ retreats.  The accommodation combines the child-friendly properties of the farmhouse with easy access to the beach club, playground and other facilities of the Locanda San Vigilio.

    Eliza Guirienti and MamaBaba prenatal retreat

    The arrival of her baby daughter didn’t just prompt a change in her own lifestyle but a desire to share her home in Italy by offering retreats where new mums and babies can enjoy some relaxation time.….or as she describes it ‘a space where Mamas can be pampered and recharge from their hectic lifestyles.’  It’s a chance to rejuvenate and enjoy daily yoga sessions and pampering treatments whilst Montessori trained childminders look after your baby, in a glorious setting close to the shores of Lake Garda.
    Eliza has found Italy to be a welcoming environment for small children.  She says, ‘Life here is slower, you get to spend more time with your family and be there in the first magical years of your child’s life.  I’ve found there is less stress and more help from grandparents and the general community as Italians love children.’
    It’s this relaxed pace and enhanced support that she hopes to share with other new mums and pregnant women.  Eliza continues: ‘Having my own baby completely influenced my change in lifestyle. My daughter was my inspiration to start MamaBaba. Having been a career women for many years, becoming a mother brought me much happiness but also a small identity crisis. I listened to my body, mind and spirit and understood that this was an opportunity to embrace my passion for well-being and help other mums through the sometimes challenging transformation into becoming a mother.’

    The daily yoga sessions are a key aspect of the retreat, with teachers trained in pre and postnatal yoga offering a gentle meditative practice designed to cater for all levels – with small group sizes you can expect plenty of personal support and attention, helping to guide you through some of the specific postnatal challenges you might be facing.
    But it’s not all about yoga and meditation.  Eliza is hoping that guests will enjoy a real flavour of Italy with delicious, freshly prepared menus making full use of locally sourced and seasonal produce, visits to local restaurants and a pasta making class.  And, with a vineyard location, as Eliza says, ‘it would be a waste not sit back with a glass of wine at sunset to finish a perfect day!’

    prenatal yoga benefits
    postnatal retreat in italy

    There’s plenty to see and do locally, with Verona only twenty minutes away by car and the beach club at Locanda San Vigilio only 10 minutes distance – although for many guests looking for some relaxation time, it will be tempting to simply enjoy the swimming pool, your own private terrace and the local scenery.
    Currently the retreats are just aimed at Mamas and Babas – leaving Papas behind. ‘It’s about meeting like-minded women, sharing similar experiences and being inspired,’ says Eliza, ‘we believe that when women support each other, incredible things happen.’  Although she adds that many new Dads have expressed an interest in taking time out with their new infant and specific family breaks could well be on the agenda next year.   There’s also the option to host your own well-being or yoga retreat, or yoga practitioner teaching sessions – contact Eliza for more information.
    Retreats available: Sept 15-22nd; Sept 22-28th; Oct 6th-12th; Oct 13-19th

    Interested? Click on https://www.mamababa.it/ and use code ‘FittaMamma’ for 150 Euros discount when you book.

  • walking during pregnancy

    10 Reasons Why Walking Is Good For Pregnant Women

    Ten reasons why walking is good for pregnant women

    If there’s one exercise that’s always recommended for pregnant women ….it’s walking.  If you’re used to distance running, sweat-inducing workouts in the gym or regular HIIT classes, walking might not feel like ‘proper’ exercise but let’s not overlook the many benefits of walking during pregnancy…

    why walking is good for pregnant women

    1) Medical experts recommend that all pregnant women should aim for at least 150 minutes exercise every week to benefit you and your baby– if you’re not used to exercise, brisk walking is the perfect activity to get you started.
    2) Whatever your level of fitness, walking is accessible, easy and free. It doesn’t require any special equipment or training.
    3) Walking strengthens your legs, including your quadriceps, hip flexors and hamstrings. Your stronger legs will help support your growing baby bump.
    4) A brisk daily walk will improve your circulation, elevating your heart rate, breathing and blood pressure. And that means improving the flow of oxygen and nutrition to your baby too.
    5) Walking during pregnancy can help you to manage a healthy pregnancy weight gain – walking is a great fat burner.

    why walking is good for pregnant women

    6) Improved blood flow has a positive impact on the levels of oxygen to the brain – walking, can improve your mental well-being, boosting endorphins, easing stress and tension and helping to combat the effects of baby brain.
    7) Sunshine is the easiest source of essential Vitamin D – being outside in the fresh air will give you a healthy exposure to sunlight. Avoid walking during the hottest part of the day and be aware of the need to balance protection from the sun with a ‘healthy exposure’ to sunlight.
    8) Walking can reduce your chances of catching colds and flus. Your faster breathing forces bacteria and viruses from your lungs, your increased blood flow will improve you’re the circulation of antibodies around your system and raising your core temperature will prevent the growth of microbes.
    9) Walking helps build bone mass, reducing the risk of osteoporosis. Babies need a lot of calcium as they develop and can deplete your resources, potentially to the detriment of your bones, teeth and hair!  It’s important to keep your bones strong during pregnancy with increased calcium in your diet and regular, bone strengthening exercise.
    10) Brisk walking engages your core muscles as well. Each long stride works all the muscles that support your stomach, back and pelvis.

    And finally a few tips!

    – Wear supportive clothes to lift and hold the weight of your bump

    – Choose comfortable, well-fitting shoes

    – Carry water and a healthy snack to stay hydrated and fuelled

    – Remember the talk test – don’t walk so fast or so long that you can’t hold a conversation

    Enjoy!  Walking is a great, safe and sociable way to stay active during pregnancy.

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