Maintaining a healthy posture during pregnancy is important to help keep mama and baby healthy. Proper posture can decrease neck, mid-back, low back, pelvic, and feet pain. These guidelines created by Yoga Mamas Chiropractor, Dr. Michelle Zemari, will help you maintain a healthy posture throughout your pregnancy when standing, sitting and lying down.
Lying on your side is a recommended position to take off tension from the lower back. During the third trimester, it is not recommended for pregnant women to lie on their back for long periods of time. The weight of the baby can press on large blood vessels and reduce blood flow to the placenta and baby.
Good posture can make you look and feel better, as well as help you avoid some of the discomforts that can occur later in pregnancy.
For further questions regarding posture and biomechanics book an appointment with Dr. Michelle Zemari.
Updated October 15th, 2020.
Mamas, mamas to be, mamas in waiting - to all of those of you who have loved and lost, we are thinking of you. We are here for you.
Losing your baby in utero or after birth is a devastating event. It changes who you are as a woman and mother, knowing that earthly-life for your little one has ended all too soon. And, the truth is, it happens to so many mamas around the world. If you or someone you know has experienced the loss of a baby, we want to share our support by offering loving ways in which to honour their sweet lives. No matter how short-lived, baby’s life will always have a special place in mama’s heart. We hope these memorial ideas will help those on their path of grieving and healing as they seek to celebrate their angel baby’s memory.
1. Name Your Baby
This is perhaps the most meaningful memorial of all. Giving your angel baby a name (even if you don’t know their gender) acts like an anchor for their existence. Baby may never have journeyed from womb to world, but their name will be uttered earth-side for years to come.
2. Frame A Photo
A photo of your angel baby deserves a place at the family alter. Frame your last ultrasound photo (or a picture of your baby bump) to display with other beloved family photos. This can be a place where every member of your family—no matter how small—is remembered and cherished.
3. Write It In Ink
Get a tattoo to honour your baby and carry their memory with you wherever you go. You might choose their name, due date, a flower, or perhaps wings. A more abstract option is to tattoo the number of dots corresponding to Baby’s gestational age in months—3 dots for 3 months for example. Decide whether you want to display your tattoo publicly (be prepared to talk about it) or privately, for a more intimate option.
4. Heal Through Art
Grievance is complicated; Mamas who have lost babies go through all kinds of emotions including sadness, guilt and even shame. Use this time to channel your emotions into a creative work, which can be therapeutic and help mamas along their journey. Write a letter to baby, craft a social media tribute, knit a blanket, or paint—whatever feels natural and healing to you.
5. Wear A Reminder
Wearing a meaningful piece of jewelry is another way to carry baby’s memory with you on a daily basis. Consider a necklace or bracelet that includes baby’s birthstone or is engraved with their name. A combination of blue & pink is symbolic of pregnancy and infant loss. Although they are typically worn as a ribbon, you might incorporate these colours into your special piece.
6. Light The Way
Light a special candle on Pregnancy & Infant Loss Remembrance Day (October 15). Let the flame remind you of the unique life of your little one, and the fire of life that once burned bright within your loving body. Know that you can reignite baby’s memory at any time, simply by lighting your candle and remembering.
7. Make a Difference
Consider making a donation in your baby’s name to a special cause or organization. You might choose a children’s hospital, SIDS research, Every Mother Counts, or a pregnancy & infant loss support group in your area. Offering your support to other babies and mamas in need will help you build a meaningful community—whether or not you meet the people you’ve helped in person.
8. Let Their Memory Grow
Plant a tree or flower in a meaningful place that you can imagine spending time. Over the years you can watch the plant grow and evolve as you remember your dear little one. You may choose a plant that will bloom or yield fruit at a certain time of year—Irises for Spring, an apple tree for Autumn.
9. Hold a Ceremony
You may never feel ‘closure’ concerning the loss of your little one—every mama holds her babies in her heart, those living and departed. You can however say ‘goodbye’ to baby in your own special way. Invite family or dear friends for a memorial service where you share baby’s memory together. Display precious items such as your positive pregnancy test, ultrasound photos, or a stuffed toy intended for your baby. Most importantly, accept the sympathy and support of those invited, and feel comfort knowing that your angel baby left this world surrounded by love.
October 15th is Pregnancy and Infant Loss Remembrance Day. People who would like to observe this day are asked to light a candle at 7pm in their own time zone, and to keep it lit for one hour. This creates a wave of light around the world for a whole 24 hours, sending love to lost babies and spreading hope. Mamas who have lost a pregnancy or infant can feel comforted knowing there is a day dedicated to remembering their little one, and that other parents, the world over, join them on their path to healing.
You can help to break the stigma surrounding pregnancy & infant loss by wearing a pink and blue ribbon in support of parents who have experienced the loss of a child. Parents who feel ready to share their story can wear a ribbon to encourage positive and supportive conversation within their community.
If you'd like to seek confidential support with our counsellor please click below to book a free 20 minute consultation.
Have you been experiencing constipation, nausea, or heartburn since becoming pregnant? During pregnancy mamas often experience digestive issues. Thankfully, there are ways to mitigate a troubled tummy. Yoga Mamas' Holistic Nutritionist, Sarah Robinson has listed 6 of her go-to tips:
1. Eat smaller, more frequent meals
Instead of eating three big meals a day, try eating smaller amounts frequently. This can help prevent you from being overly full at each meal, which can exacerbate nausea. This is especially important for mamas dealing with heartburn as well, since eating large quantities at once is a common trigger for heartburn.
2. Prioritize movement
Movement is important during pregnancy for many reasons, but it can also be really helpful in managing constipation. Walking in particular helps improve digestion and increase transit time (aka the total time that it takes for your food to be digested, from start to finish). Doing a couple of brisk walks a day, even for just 20 minutes or so can help improve your digestion. Instead of laying down after meals, getting up and going for walks can also help reduce heartburn. This is because being upright during the initial stages of digestion means that gravity is helping your food move south where it should be going, instead of back up.
3. Focus on fiber-rich foods
It can be tempting during pregnancy (especially when you’re nauseous) to mostly eat refined carbohydrates such as crackers, white bread, and pasta. These are okay in moderation, but they are quite low in dietary fiber and can make constipation worse. If you’re struggling with constipation during pregnancy, try including fiber-rich sources of carbohydrates such as oats, quinoa, whole grain crackers, brown rice, sweet potatoes, and fresh fruit.
4. Sip on ginger tea
Many people find that ginger is helpful in relieving nausea, and it’s a great option for pregnancy-induced nausea because fresh ginger is completely safe for mom and baby. You can easily make ginger tea by grating fresh ginger into hot water with a bit of lemon and honey. You can also purchase ginger lozenges to suck on when you’re out and about and the nausea hits.
5. Swap leafy greens for root vegetables
For many pregnant women with nausea and food aversions, leafy greens and raw vegetables are no longer appealing - especially during the first trimester. Instead of trying to force these foods down, opt for root vegetables instead, as these are generally easier to tolerate when nauseous. Root vegetables are also high in insoluble fiber, which helps speed up digestion and prevent constipation.
6. Slow down at meal time
Slowing down at meals and thoroughly chewing your food can help your food digest more efficiently. Most people assume that digestion begins in the stomach, but it actually begins in your mouth. When you chew your food, digestive enzymes are released into your saliva that starts to break down your food before it even hits your stomach. Chewing slowly and thoroughly ensures that these enzymes are able to do their job. Plus, breaking your food down into smaller pieces means that there is less work for your stomach to do. This will start the digestive process off on the right foot and can help ease pregnancy-related digestive issues.
Experiencing digestive issues or other pregnancy concerns? Book a complimentary session with Sarah, Yoga Mamas' Holistic Nutritionist.
There are so many options out there for prenatal vitamins, all the choices can be overwhelming! Prenatal vitamins help keep you and your baby healthy. It’s recommended that you take prenatal vitamins 3 months prior to trying to conceive, for the duration of your pregnancy and three months postpartum to help you recover. Taking prenatal vitamins while you’re pumping or breast/chestfeeding is also recommended.
Yoga Mamas' Naturopathic Doctor, Dr. Shannon Vander Doelen made a short list of things she recommends her clients to be mindful of when making the decision. Below are three things to consider when choosing a prenatal:
Speak with your health practitioner when deciding on which prenatal vitamin to take. If you’re looking for a naturopathic doctor, Dr. Shannon Vander Doelen is accepting new patients! She’s available online and can treat anyone who resides in Ontario.
Meet Dr. Shannnon Vander Doelen, Naturopathic Doctor