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Posture exercises

Your posture is a window to your health

Many daily activities cause large amounts of spinal strain leading to abnormal postural change.

Postures such as sitting for long hours, using tablets and smartphones or long periods of reading are big factors, and many of these activities begin at young ages.

Good posture is not only important for your spine and preventing injuries, headaches, pain and degeneration, but the literature is clear in regards to posture and the effect on lung capacity, cognitive function, mood regulation, digestion, circulation, heart and vascular disease, stress and energy.

In short, your posture directly influences your ability to have a healthy body that supports the life you want.

Hereby, we send you 2 exercises regarding your posture;

Pectoral stretches – 3 times

This exercise will help stretch the tight pectoral muscles in the front of the chest and bring your shoulders back and chest open.

Why is this important? Rounded shoulders and a forward head can cause up to 30% reduction in lung capacity! Think of this next time you feel tired or have poor concentration.

1. Stand in an open doorway. With your elbows slightly below shoulder height, place your hand and forearm on each of the door frames.

2. Slowly lean forward until you feel a mild stretch in your chest

Hold for 30 seconds – repeat 3 times

All Fours exercise – 3 minutes

This exercise will help strengthen the weak muscles in the spine and bring the shoulders and neck back from their forward position.

1. Start with your arms and legs on the floor

2. Raise one arm and the opposite leg to be horizontal

Hold for 10 seconds – repeat with the other arm and leg

Do this exercise for 3 minutes in total, using slow and controlled movements. For the entire 3 minutes, raise your head up so that your eyes look at the wall in front of you to create the natural curve in your neck. Use a wall for support if you feel unbalanced.

If you have any questions, please get in contact with us.

Enjoy the exercises!

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What you need to do to prepare for the best birth (and beyond)

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What you need to do to prepare for the best birth (and beyond)

WHY IS PERINEAL MASSAGE IMPORTANT?

Let’s be honest from the start, if this is your first pregnancy, then the thought of having to do perineal massage might not thrill you. Some women are tentative-and rightly so because when perineal massage is done properly, it hurts! Literature indicates the benefit of consistently massaging the perineum during late pregnancy as a birthing mother will be less likely to tear during labor. Wouldn’t you agree that encouraging your perineum not to tear is a good thing? Some women approach perineal massage half-heartedly, presuming that all will be fine. Sadly, many women are then unprepared for the likely scenario of an episiotomy during labor, because their pelvic floor and perineum will not relax and accommodate their baby. After hearing countless birthing stories, most women after birth wish that they had taken more time to prepare their bodies for labor.

NOTE TO PARTNERS:

If it isn’t enough that women have to psych themselves up to even think of stretching perineal tissue, some mothers and midwives have informed me of their partner’s reluctance to help. All I can say is this: the scar tissue from an episiotomy could affect the remainder of a mother’s sexual life, with future intercourse being possibly painful as a result. Birthing is not women’s business-it’s family business. If a woman’s sexual pleasure is affected, so will her partner’s. So don’t be prudish or shy, work together.

Perineal stretching is also vitally important if a birthing mother has scar tissue from a previous birth. Scar tissue loses elasticity and generally remains restrictive in nature.

Factors that influence tearing:

The strength of your contractions.
The stretch ability or elasticity of your body tissue.
The size of your baby.
Position of your baby’s head
Your position during delivery.
The speed of your delivery.
The skill of your attendant.
Scarring from previous deliveries.

HOW DO I MASSAGE MY PERINEUM?

If you and your partner want to take a natural approach to labor, then you will have to become comfortable with looking at and touching female genitalia.

There is little room for modesty when preparing for childbirth. Watching a birth is a gilt and a humbling miracle but let’s not kid ourselves, it is certainly not glamorous.

If your partner refuses to participate or resists helping you with the massage, then this is a very clear indication that together you need to clarify your birthing preferences and objectives.

As a couple or individually you can use KY jelly, vitamin E oil or jojoba oil for massage.

When you are performing this stretching, it is important to focus on opening up your body. Try to relax, and have confidence in your body’s ability to stretch and give birth to your baby.

When do we start? Begin perineal massage any time from 30 weeks.

How often? If perineal massage is performed correctly (it will hurt); twice a week.

Perineal massage should take 15-30 minutes.

Your mission is to stretch and massage the tissues around your vagina and perineum. To begin, wash your hands well, then lean back into a relaxed position.

Remember, if this stretching doesn’t feel uncomfortable and hurt a little, then you are not stretching firmly enough. So be brave, take a deep breath and relax into preparing your body for a gentle and safe birth.

External Massage:

Locate the area of skin at the centre of your perineum, directly between your vagina and anus. Place your index and middle fingers of both hands opposite each other and pull your fingers out towards your thighs, dragging the skin with you. This creates tissue pull through the superficial layers of skin.

Repeat 10-20 times.

Then turn your fingers in slightly and drag them up towards your pubic hair. Repeat 10-20 times. Then move back to the centre point of your perineum and place the tips of your thumbs opposite each other. Move one thumb up towards your vagina and the other thumb down towards your anus (this feels as delightful as a ‘Chinese burn’!).

Repeat 10-20 times.

Internal Massage:

Place two fingers inside your vagina and pull down and out slightly. Pull down firmly until you feel a good stretch. Then pull down a little bit more.

Then pull sideways firmly.

Swap hands and stretch the other side. Repeat these three directions 10-20 times.

WHY SHOULD I STRENGTHEN MY PELVIC FLOOR?

Your pelvic floor muscles are the muscles right between your legs. They make a figure of eight loop surrounding the urethral and vaginal sphincters and the anal sphincter at the rear. Unlike your uterus, these muscles are under your conscious control and need strengthening. Irrespective of your birth outcome, be that vaginal or caesarean, all pregnant women need to strengthen their pelvic floor.

A recent Norwegian study suggests that while there may be a small increased incidence of pelvic floor damage among women who deliver their babies vaginally, the major risk factors are a hurried second stage of labor, forceps delivery and epi-siotomy-not natural vaginal birth per se.

THE BENEFITS OF STRENGTHENING THESE MUSCLES DURING PREGNANCY:

• Being able to relax your pelvic floor during labor

If you practice strengthening these muscles, you will develop an awareness of where they are so that during labor vou can consciously relax this area.

To speak frankly, this will be highly useful when your midwife turns to you as your baby’s head is crown-ing, and says, “Now just let your vagina relax, let it go.” She says this just as your perineum fills with the weight of your baby’s head and you feel your body stretch to accommodate for something the size of a

frozen chicken. You will then look at her in absolute horror and confusion.

You need to strengthen these muscles in order to relax them during the crowning stage of labor.

Better circulation promotes better healing
Exercising a muscle brings more blood to an area and promotes better circula-tion. Having efficient blood supply to your pelvic floor will enable these muscles to stretch easily during labor and allow for quick healing post-birth.*
To prevent vulval or anal varicosities (hemorrhoids) during labor
A strong pelvic floor prevents sphincter weakness and the occurrence of subsequent hemorrhoids. The pressure on your pelvic floor during labor and the engorgement of these tissues post-labor will encourage hemorrhoids if your pelvic floor is weak.
Helps prevent constipation
At some point after giving birth you will have to use your bowels. Unconsciously you may resist this urge through fear. Many mothers post-birth feel anxious that it may hurt or they may cause themselves grave injury. A weak pelvic floor encourages such fear.

ADVANTAGES OF STRENGTHENING YOUR PELVIC FLOOR POST-NATALLY:

Failing to strengthen your pelvic floor during pregnancy encourages a weakness post-labor which, over time, can be exaggerated. Complacency sets in and Pelvic floor Dysfunction (PFD) becomes a daily reality. Then as women age, they often wonder why their body feels so different.

A strong pelvic floor helps prevent the symptoms of PFD, which include:

– urinary urgency or urinary incontinence (the inability to control your bladder)

– the need to urinate frequently, a common complaint amongst women post-birth.

Urination depends on muscle coordination between the bladder and the pelvic floor muscles. These muscles are meant to relax while the bladder contracts.

However with PFD, the pelvic floor muscles continue to tighten when the bladder contracts. The result is poor urine flow. Straining and pushing to get the last drop of urine out is believed to further aggravate the muscles of the pelvic floor, resulting in a vicious cycle.

A strong pelvic floor helps to increase or improve the sensations experienced when making love. PFD can lessen these sensations.
PFD can result in a prolapsed uterus, where the uterus is no longer positioned correctly and specialist intervention may be required.

There are some wonderful products now on the market to assist with pelvic floor awareness. One such product is “EPI-NO’ by Tecsana, a home training device which helps to prevent perineal injuries and incontinence.

PREPARE YOUR NIPPLES FOR BREASTFEEDING BY GENTLY PINCHING AND ROLLING THEM

These techniques help prevent nipples becoming too sore when first breastfeeding. These methods also familiarize a woman with handling her breasts and can be performed on both sides for two minutes a day in the last four to six weeks.
A mother can prepare her nipples by not wearing a bra and exposing the nipples to the gentle friction of clothes, also by exposing the nipples to sunlight for a few minutes a day. Rubbing the nipples with wheatgerm oil or expressed colostrum (late in pregnancy) is another important preparatory step.
Don’t rub your nipples with a towel or a brush in an attempt to toughen them, as this will merely rub off skin cells and leave your nipples tender. Also avoid washing your nipples with soap as this will cause them to dry out and promote cracking when they are later stretched.

TO PREPARE NIPPLES FOR BREASTFEEDING:

Pinching: Using your thumb and forefinger, gently squeeze just behind the nipple. If your nipple does not protrude, gently pull them outward.

Rolling: Once you have pinched, roll your nipple between your thumb and forefinger, gently stretching it forward out of your breast.

If you have any questions, please get in contact with us and good luck!

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What do do if your baby is breech or posterior

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What do do if your baby is breech or posterior

A BREECH BABY

Somewhere between 28 and 32 weeks, babies start to turn head first into the pelvic cavity. After 36 weeks, if your baby is still bottom first, then they will be termed ‘breech’. Some obstetricians will suggest that you prepare yourself for a caesarean and more experienced midwives are okay to deliver in breech.

Concerns for safety with a breech delivery include the possibility of compressing or prolapsing the umbilical cord, and the likelihood of the baby inhaling fluid. Other risk factors associated with breech presentation include high rate of death, neurological problems, cerebral palsy, fractures and traumatic conditions such as Erbs palsy.

WHAT CAUSES A BREECH PRESENTATION?

There seems to be a variety of contributing factors for breech presentations; a multiple pregnancy or a history of a premature delivery or breech pregnancy. Other reasons for this inverted presentation may include too little or too much amniotic fluid, an abnormally shaped uterus, growths such as a fibroids or placenta previa.

Most breech babies are born healthy. However, it is important if your caregiver has termed your baby breech that an ultrasound be arranged to assess any risks involved for mother or child. This is also pertinent if you are keen to try any activities which will encourage your baby to move into a more positive birthing position during your last few weeks of gestation.

TYPES OF BREECH PRESENTATIONS

Frank breech: the baby’s buttocks are aimed toward the birth canal with the legs and feet sticking straight up in front of the body.
Complete breech: the buttocks are down with the legs folded at the knees and the feet near the buttocks.
Footling breech: one or both of the baby’s feet are pointing down.

THE CHIROPRACTIC APPROACH TO BREECH BABIES AND OPTIMAL UTERUS TONE

There is no one reason as to why babies move in and out of the optimal birthing position. As the uterus is a “soft tissue”, it stretches with the growth of your baby and often in some directions more than others. The contraction of the uterine smooth muscle is known to be an involuntary action controlled and coordinated by the subconscious brain and nervous system.

Specially trained chiropractors have techniques that we utilise to turn the baby. If you would like to know more you can see the link here: LINK

ACTIVITIES FOR PARENTS TO FOCUS ON:

If an ultrasound has confirmed a breech position (and the baby appears healthy and well), bear in mind there are many different methods that may encourage your baby to turn. So before throwing in the towel along with any hopes you may have had for a vaginal birth, remember that time is on your side. Rather than feeling blue, focus on the following proactive activities:

EXERCISES:

In a breech position your baby is sitting upright in your pelvis, and ideally we wish to encourage him to tip downwards, head first. Angling your body so that your head is lower than your pelvis (so your bottom sticks up in the air) helps to create increased pressure on your baby.

This position encourages him to move crossways and then down into your pelvis, head first. It is also beneficial to Visualize your baby moving into the correct position while you perform these activities.

Knee Chest Position

Arrange yourself on all fours (i.e. on your hands and knees), then lower your upper body so that your head and shoulders rest on the floor, while your bottom remains in the air. Hold for 20 minutes, twice a day.

Breech Tilt
On the floor, in front of your sofa, gather three or four firm cushions or pillows.
Place two of these pillows, one on top of the other, against the base of the couch.
Then place a yoga mat or towel against the base of the couch, adjacent to these pillows. The mat allows for cushioning for your upper body.
The aim of this exercise is to then lie down on your yoga mat and lift your legs onto the sofa. Ensure that your bottom is touching the edge of the sofa. Then lift your pelvis into the air by pushing down with your feet and gently drag the two cushions that are next to you, in and under your legs and bottom. The cushions are meant to support your body at a 45° angle, so you may need to add an extra cushion. This task may sound difficult but with a little persistence and practice, you’ll conquer it.

Perform both of these exercises on an empty stomach, twice a day, for about 20 minutes.

CONSULT AN ACUPUNCTURIST, HOMEOPATH OR CHINESE HERBALIST

Combining acupuncture and dietary changes to promote an energy balance in the body can help to turn breech babies. Seck a practitioner who has skill and experience in this area. An acupuncturist will aim to realign the electromagnetic energy of the body and may use either acupuncture needles or moxibustion over consecutive sessions.

A Chinese herbalist or naturopath will be able to guide you on specific dietary changes that can promote more yang energy in your body. According to Eastern philosophies, when the body indicates too much ‘yin’ energy, your baby may also adopt this condition and breech positioning will be encouraged. “Yin’ is promoted by too many sugary, cold foods such as ice cream, chemical stimulants such as coffee and smoking, and a lack of rest.

USING SOUND AND LIGHT

Research has shown that babies are able to hear sounds from within the uterus. Some women have had success encouraging their babies to move down towards the birth canal by using headphones playing music held low over the uterus.

Other women use the light of a torch held over the same area to encourage their baby to move down into the pelvis towards the light source. Honestly, I would probably just shine the light source right between my legs directly onto the birth canal so as to avoid any navigational errors or fetal confusion! Take your pick

ELEPHANT WALKING

This posture is designed to encourage your baby out of a breech position. This activity involves walking around the house on your hands and feet (instead of your knees) – this is no easy task.

VISUALIZE

Spend some quiet time visualising babies in the correct fetal position.

DUCK DIVES

Jump in the pool swimming along the surface of the water. Dive and try to go vertically down towards the floor of the swimming pool. Repeat as much as you can.

A POSTERIOR BABY

A ‘posterior baby’ is positioned towards the front of the mother’s body with its spine against her spine. The ideal position for your baby pre-labor is with your baby’s chin tucked under and its spine facing to the front of the mother’s body. With a posterior position, your baby will have difficulty being able to move down and over the cervix. Dilation will be slower and the laboring mother will generally experience significant back pain and a longer labor.

Interestingly, some posterior babies may turn or rotate into a more favorable delivery position during labor itself, particularly with active birth positions.

ACTIVITIES FOR PARENTS TO FOCUS ON:

Beyond chiropractic techniques, the following suggestions can help your baby to move into a more ideal anterior position during your pregnancy.

Specially trained chiropractors with experience in pre and post natal care have techniques to help balance the pelvis and reduce tone in the uterus.

EXERCISES

1. Crawl

Crawl around the carpeted areas of your house in 5-10 minute intervals, 2-3 times a day. You can also rest in this all-fours position and read the paper, for example.

2. Sideways Bend

While in the all fours position keep your upper body still and bring one of your hips up towards the shoulder on the same side. Start by breathing in, then a hip breathe out, tighten the muscles on your left side and draw your hip up towards your left shoulder. As you breathe in, move your hip back to the neu. tral starting position. Repeat on the other side.

3. Back Arching

While in the all-fours position, breathe in, as you breathe out, arch your back upwards and relax your head down. Keep your abdominal muscles relaxed.

Breathe in again and bring your body back to neutral.

With these activities, if you feel your baby move towards the front of your body, so for a walk to encourage the head to engage into your pelvis.

It is recommended that once you know that your baby is correctly positioned ante-riorly (best checked by your midwife), you lie on your left side while resting, which encourages your baby to do the same.

WATCH YOUR POSTURE

Avoid sitting in reclined positions, such as leaning backward on the couch or in car seats. Research suggests that sitting upright in straight-backed chairs, straddling a chair backwards or using office kneeler chairs will encourage your baby to enter the pelvis in an anterior position.

Should you have any questions about the above, please contact us.

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24 Reminders for the last six to eight weeks of pregnancy

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24 Reminders for the last six to eight weeks of pregnancy

The last few weeks of pregnancy are vitally important. Here are some suggestions for a mother during her final stages of pregnancy.

1. CRAWL ON ALL FOURS (HANDS AND KNEES) FOR FIVE TO TEN MINUTES, TWICE A DAY

This position allows optimum room for your baby to correctly place itself within your pelvis. This task is particularly beneficial if, upon abdominal examination, you find that your baby has rotated within your pelvis (into a posterior position, for example), or is yet to move down into your pelvis.

Posterior babies used to be uncommon in previous decades. It has been suggested that this is because women of these times would regularly scrub the floor on their hands and knees. This type of posture, with gravity’s assistance, encouraged babies to move anteriorly into the pelvis.

In preparation for birth we need to make a conscious effort to crawl around the house. If you feel inclined, embrace those ‘nesting urges and get down on your hands and knees and dust those neglected skirting boards and corners! Alternatively read a magazine or newspaper whilst on all fours.

2. KEEP AN UPRIGHT POSTURE

Avoid sitting in a reclined position (backward leanins) on the couch or in the ear, as these postures do not encourage correct positioning for your baby.

3. ENSURE YOUR SPINE IS ALIGNED FOR A MORE STRAIGHTFORWARD BIRTH

Due to hormonal changes and gravitational forces, pregnant women often develop specific subluxation and postural patterns. Research shows that correct alignment of the pelvis and spine contributes to a more straightforward labor with less pain and trauma for mother and child.

One particular subluxation pattern seen in pregnant women is the “Double PI Ilium/Sacral base posterior”. The pregnant mother tends to carry her head, drooping shoulders and whole upper body forward, decreasing the curve in her lower back. This results in head, neck, shoulder and back pain.

While not as commonplace as other patterns, according to Dr McCullen in her paper, Spinal Stabilization, “This type of subluxation pattern has more severe long-term consequences as the patient will be prone to protracted (long) labor, intense back pain during her labor and disordered uterine action (contractions that are inconsistent).”

Chiropractors can ensure that your spine is properly aligned and subluxation free, and regular visits while you are pregnant will diminish the chance of complications during labor.

4. PERFORM REGULAR PERINEAL MASSAGE

This is important, particularly if this is your first birth, or if you have suffered perineal tears with a previous birth. This massage, while at times painful and difficult, is one of the best methods for physically preparing the body for birth. Please ask us for our handout on perineal massage should you need techniques.

5. PERFORM PELVIC FLOOR STRENGTHENING EXERCISES

Keeping your pelvic floor strong at this late stage of pregnancy ensures quicker recovery post-birth.
A common complaint of new mothers is that no one tells them how heavy and sore their body can feel after a labor. There are few things worse than feeling as if you have to physically hold your pelvic floor as you climb a set of stairs.
So get busy with these strengthening exercises! Please ask us for our handout on pelvic floor exercises should you need techniques.

6. APPLY VITAMIN E OR JOJOBA OIL TO YOUR PERINEAL AREA DAILY

This activity helps to soften the area. If you are a new mother, your perineum has not had to stretch and accommodate for the passing of a small being before.

So help your body by encouraging elasticity. This will also be useful if you have previously experienced perineal tears.

7. APPLY OILS AND CREAMS ONTO YOUR STOMACH AND BREASTS TO HELP PREVENT STRETCH MARKS

It is beneficial to continue applying these lotions pre and post-birth, as your milk comes in and the breast tissue is further stretched.

8. BREAST MASSAGE IN THE LAST FEW WEEKS OF YOUR PREGNANCY HAS BEEN SUGGESTED BY SOME AUTHORS TO INCREASE MILK SUPPLY

With this massage you may experience some colostrum leakage; this is natural.
Knowing that you have abundant colostrum and breast milk available for your newborn instills great confidence in a new mum.

9. DRINK PLENTY OF RASPBERRY LEAF AND STINGING NETTLE TEA

These teas are available from health food stores. Use two handfuls of dre eaves and cover with boiling water in a litre jar, leave for four hours, strain and drink one cup per day. If making fresh, use three quarters of a teaspoon per cup.

Raspberry Leaf tea can be used alone or in combination with Squaw Vine, Beth Root and Blue Cohosh to help encourage a steady labor.

Stinging Nettle teas are rich in iron and vitamin K, which help to reduce the risk of hemorrhage and improve recovery post-birth. Nettles also help to reduce hemorrhoids as they are mildly astringent and strengthen blood vessel walls. Stinging Nettles are also beneficial during the first trimester.

Drink Raspberry Leaf tea regularly in the last six weeks of pregnancy as it is highly nutritious. Containing calcium, iron, folic acid and vitamin E, it prepares your body for birthing by helping to soften your cervix. Raspberry leaves consumed after labor also help milk production and hasten recovery of the uterus and pelvic area, post-birth.

10. BE PARTICULARLY MINDFUL OF YOUR DIET IN THESE LAST FEW WEEKS

In the last few weeks of pregnancy, focus on attaining enough vitamin C, B, E, K, iron, zinc and probiotics. Vegetarian mothers will also need to attain plenty of calcium and vitamin B12. Nothing beats getting these vitamins and minerals naturally from foods.

Some tips:

o Vitamin C – attained through good quality fruits and vegetables. Vitamin C is vital for fetal development and for a mother’s increased demands of collagen for her growing breasts and stomach. Furthermore, vitamin C helps with the rate of post-labor healing, boosts your immunity and aids the body’s ability to absorb iron (sustained iron levels are vital).

o Vitamins B – (in particular B2, B6, B9 and B12)-they may help to reduce the risk of both preeclampsia and intrauterine growth retardation.

o Vitamin E – firstly from your diet, then in supplement form. Vitamin E is a valuable antioxidant, it protects against hemorrhoids and varicose veins, normalizes blood pressure and aids delivery.

o Vitamin K- important for proper blood clotting and the prevention of hemorrhage.

o Zinc – this mineral helps prevent stretch marks, perineal tearing and cracked nipples, and is important for fetal growth. Including zinc-rich foods every day in your diet may also help to prevent birth defects.

o Iron-a pregnant mother’s diet should be rich in iron throughout her pregnancy, particularly in the last trimester. If this is your first pregnancy you may not need to take an iron supplement; with subsequent pregnancies, your blood tests may indicate lower iron levels and additional iron supplements (non-chelated) are required.

11. TRY BREATHING OUT WHEN HAVING A BOWEL MOTION

This helps a pregnant mother learn how to relax and release her pelvic floor.

12. HAVE A NAP EACH DAY

Adequate rest is important for both you and your growing baby.

“Take rest; a field that has rested gives a bountiful crop” Ovid (43BC-17AD)

13. CORRECT SLEEPING POSITION

It is recommended that once you know that your baby is correctly positioned towards the front of your uterus (best checked by your midwife), that you lie predominantly on the same side as your baby’s back to encourage him/her to stay in this same position.

As you lie on your side, place a small pillow underneath your pendulous belly (i.e. between your belly and the mattress). This helps to prevent the weight of your baby pulling your pelvis forward. Then place another smaller between four knees to assist correct alignment of your spine and pelvis.

14. VISUALIZE VS IDEAL POSITION OF YOUR BABY’S IDEAL POSITION FOR BIRTH

Visualize your baby’s position for birth:

o Head down

o With their chin tucked down onto chest

o Baby’s back to mum’s belly button

o Arms tucked down and against their body

15. PREPARE YOUR NIPPLES FOR BREASTFEEDING BY GENTLY PINCHING AND ROLLING THEM

A mother can prepare her nipples by not wearing a bra and exposing the nipples to the gentle friction of clothes, also by exposing the nipples to sunlight for a few minutes a day. Rubbing the nipples with wheatgerm oil or expressed colostrum (late in pregnancy) is another important preparatory step.

Don’t rub your nipples with a towel or a brush in an attempt to toughen them, as this will merely rub off skin cells and leave your nipples tender. Also avoid washing your nipples with soap as this will cause them to dry out and promote cracking when they are later stretched.

TO PREPARE NIPPLES FOR BREASTFEEDING:

PINCHING: Using your thumb and forefinger, gently squeeze just behind the nipple. If your nipple does not protrude, gently pull them outward.
ROLLING: Once you have pinched, roll your nipple between your thumb and forefinger, gently stretching it forward out of your breast.

16. CONSIDER NOT TELLING YOUR FRIENDS AND FAMILY YOUR EXACT DUE DATE

Being vague about when you will reach your 40 weeks gestation can be very helpful, particularly if you do go over your due date. Remember that babies initiate labor when they are ready. Being discreet avoids repeated phone calls from well meaning friends and family and helps to minimize impatience for all involved.

17. MAKE A PHONE TREE

Nominate a couple of people to call after you’ve had your baby, and then have family and friends make the rest of the calls for you.

It is often best to only let a few people know when your labor starts, as this avoids unnecessary concern and tension. You can share your happy news with your family and friends once the big event is all over. This helps to prevent added stress and anxiety for everyone involved.

18. SPEND TIME WITH SOMEONE ELSE’S NEW BABY

This helps you visualize and appreciate just how beautiful and tiny your baby will be. Hold these babies, smell them and watch them feeding as this will be you soon!

19. USE MEDITATION TAPES

Quieten your mind and allow yourself time to connect with your unborn baby.

20. RESOLVE ANY ISSUES AND ACKNOWLEDGE ANY FEARS

It is beneficial for a pregnant couple to address any fears or anxieties they may have about birth. A laboring mother’s body is less likely to relax and open up during birth if she has internal conflict or if there has been a lack of communication amongst the support team.

Sit with your partner, get comfortable and take the time necessary to allow any concerns to surface. It is completely normal for couples to feel scared or nervous. It is best to be honest and to fully prepare to not judge these emotions.

Giving birth is possibly the greatest physical and emotional challenge you’ll ever face. Creating the time and space to face fears as a birthing couple (or with your birth partner if you have asked a girlfriend or your mother) can dramatically alter your birth outcome.

As a mother, some of your fears might be that there is something wrong with your baby, or that you will feel defeated by the pain of labor. You may fear that you’ll disappoint your partner in some way, or yourself.

Your partner might feel anxious about seeing you in a tremendous amount of pain, possibly for hours, or seeing you vomit or weep with exhaustion. They may be nervous about your level of health and whether you’ll be placed in any danger.

Ask your partner how they think they will respond during labor. How will they cope speaking with doctors and midwives?

Talk about these things in advance and remember the old saying that “failing to plan is a plan to fail”. Make sure everyone on your team is very clear on your birth objectives and that they are 100% supportive. If you are feeling challenged about the labor, speak to your midwife, watch positive birthing videos or read positive birthing stories. Keep focusing on ways that you can empower yourself as a birthing mother.

Take faith in knowing that women have successfully been giving birth since the beginning of time. Our bodies are designed for birth. Allowing emotions to surface and to flow without fear will enable you to fully prepare for birth and the wonderful journey of parenting.

21. ATTEND A PROACTIVE BIRTH SEMINAR

We no longer live in tribe-based cultures where young women witness and support other women birthing. Lacking the opportunity to observe natural labor without the sensationalism and hype of the media, we often misunderstand this natural process. Proactive birth seminars can fill in this gap, reminding us of the enormity of the event, and helping us to remember that birthing should be an empowering life experience.

22. TRY NOT TO EAT FISH IN THE LAST 2-3 WEEKS OF PREGNANCY

Fish prohibits prostaglandin production, which is necessary for initiating labor. Mothers ideally should limit their intake of fresh fish entirely at this point and similarly reduce their daily intake of fish oil supplements to every alternate day.

23. TAKE SUPPLEMENTARY TISSUE SALTS

These chewable tablets are safe, highly effective and easily accessible from health food stores.

Recommended tissue salts:

o Magnesium Phosphate – useful for preventing leg cramps and heartburn.

o Calcium Fluoride–aids varicose conditions.

o Silica- helps to prevent stretch marks.

o Nat Mur (or Sodium Chloride) – helps with fluid retention.

24. WALK AROUND THE HOUSE NAKED AND LOOK AT YOURSELF IN THE MIRROR

There is little room for modesty during labor. Getting used to seeing yourself naked prepares you for the likely scenario of strangers being with you in labor and seeing your naked body working to its full capacity.

Enjoy the time ahead till your little one arrives!

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Principles for restorative breaks

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Principles for restorative breaks

When we think about time, it’s often that there’s not enough of it. What we often miss is that timing when we do things is a huge part of using our time well.

We tend to move through the day in three stages – a peak, a trough, and a recovery. And most of us move through it in that order. Those of us who are strong night owls go in reverse order. You also see a pattern of mood that follows the same sort of trajectory where we have an elevated mood in the morning. It drops in the early afternoon and then rises again late in the day. In the mornings, during the peak, most of us excel at heads-down focus: analytic work that requires sharpness and vigilance. The trough is good for routine administrative work. Later in the day, during the recovery, most of us do better on insight and creative work that requires less inhibition and resolve. A better mood with less inhibition can lead to great ideas.

Using the time of day to your advantage can lead to much better decision-making and fewer errors.

Another way to use timing is with breaks. The common view seems to be that amateurs take breaks; professionals don’t. And it’s the exact opposite. Professionals take breaks, amateurs don’t. Breaks are part of the performance.

Breaks can be as simple as standing up, shaking your arms and legs, flexing your muscles and rotating your core before sitting back down. You can also follow the 20-20-20 rule: for every 20 minutes spent on a task, spend 20 seconds looking at something 20 feet (6 meters) away.

Some guiding principles for restorative breaks:

Doing something is better than doing nothing. High performers work for fifty-two minutes and then break for seventeen minutes. Other research has shown that breaks scattered throughout strenuous tasks decrease fatigue and increased productivity.
Moving your body is better than being stationary. Hourly five-minute walking breaks can boost energy levels, sharpen focus, improve mood throughout the day and reduce feelings of fatigue in the late afternoon.
Being social is extremely important. Talking with coworkers about something other than work is effective at reducing stress and improving mood. We are wired to connect and be in a group. Lack of connection can lead to a multitude of mental health problems.
Outside is much better than inside. When the sun comes out, try to get a walk in with some fresh air. Listen to a podcast or your university class or take a meeting whilst walking outside.
Fully detached is better than semi-detached. Tech-free breaks reduce emotional exhaustion. Turn off your phone for a period of the day.

Some other time-specific activities:

Coffee: Avoid coffee immediately after you wake up, rather wait 90-120 minutes after waking for your first cup. It’s also a good idea to have your last hit of caffeine no later than 8 hours before you plan on going to sleep to minimize the effects of the stimulant on your sleep quality. Avoid drinking coffee near to eating as coffee reduces the amount of nutrients you can absorb from your food, so delay coffee for at least 1 hour after eating.
Sleep and wake time: It’s important to have a fixed bedtime and waking time. The body has a built-in circadian rhythm that functions best with routine.
Hormone levels: Many of our hormones oscillate through the day and night. Cortisol, for example, should be highest in the morning and lowest in the evening. The timing of hormones is important as a break in this cycle affects many of the systems in your body.
Timing of meals: intermittent fasting, where you cycle between periods of eating and fasting, may benefit heart health, reduce inflammation, and improve cell repair processes. Note: intermittent fasting is not for everyone. The evidence is based mostly on males, therefore for females we can still time our eating patterns, but it’s important not to have big swings in blood sugar levels. It’s also important to time your biggest meal of the day around your sleep schedule – so avoid a large or starchy meal at night as this can reduce sleep quality.
Sunlight: It’s important to expose your eyes to indirect sunlight so your brain knows that it’s daytime and releases the appropriate hormones for the day, the best time is in the morning. On sunny days, don’t feel that you always have to wear your sunglasses when it’s sunny. Sunlight helps a myriad of bodily processes such as setting your sleep-wake cycles. This works in reverse for nighttime. When it gets time to sleep, it is time to reduce light. This signals your brain to increase sleep hormones.

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Nutritional health during breastfeeding

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Nutritional health during lactation

Breastfeeding, or lactation, is the natural way in which the mother of a newborn can feed her child instead of relying on cow’s milk or artificial formula preparations.

For example, mother’s milk is much easier to digest, prevents constipation, lowers the incidence of food allergies, and protects the baby from infectious diseases. Nursing also promotes healthy oral development, satisfies suckling needs, helps establish good bacteria balance in the gut of the baby and enhances bonding and skin-to-skin contact between mother and child. Breastfeeding is beneficial to the mother in that it reduces the chance of haemorrhaging from the placental site, gives the mother opportunity to rest, and encourages the uterus to contract, returning to its pre-pregnant size. The quality of breast milk however, depends highly on the diet of the mother. The following are essential to a breastfeeding mother’s diet…

Tips:

– Drink between 1.5 – 2L water per day (filtered)

– Increase amount of protein

– Boost amount of friendly gut flora by consuming pre-biotic foods and taking a decent high dose broad spectrum lactation specific probiotics.

– A Multivitamin supplement high in activated B Vitamins (ie NO FOLIC ACID, but folate instead) is essential to provide both mother and baby with nutrients for growth, repair and energy.

– Eat plenty of eggs, nuts and seeds, vegetables, salads and plant proteins. Limit your intake of refined grains (white bread, biscuits, etc)

– Mum should be decreasing consumption of cow’s milk (this can increase chances of baby forming food allergies and asthma and eczema.)

– In recent studies, mothers who consumed garlic increased their babies’ desire for milk, and the babies nursed longer. Garlic is good for both the mother and the infant by increasing immune function. However, it can be a gut trigger in some infants.

– Almost all drugs have been found to enter a nursing mother’s milk including alcohol, antibiotics, antihistamines, aspirin, caffeine, Valium, marijuana, nicotine, codeine and morphine. Some of the effects of these drugs can have on an infant include diarrhoea, rapid heart rate, restlessness, irritability, crying, poor sleeping, vomiting and convulsions. In addition, some of these drugs can accumulate in an infant’s body and cause addiction.

Bone broth for mum and bubs:

– Helps broaden baby’s palate, Breast milk (and formula) are quite sweet, so offering this nutrient dense savory beverage helps to diversify your baby’s palate, strengthens growing bones & teeth,

– Bone broth is rich in an easily digested and assimilated form of calcium & magnesium, which are essential for your baby to build strong, healthy bones and teeth, helps build connective tissue & joints, contains glucosamine and chondroitin, which are among two of the most important nutrients for joint care and will assist in the development of your baby’s joints.

– Bone broth is also a great source of hard to find nutrients gelatin and collagen, which are key in building and supporting connective tissue. These nutrients also aid in building cartilage and bone and this is why your broth gels when cooled. Just lightly reheat before serving, do not boil as this destroys a lot of the nutrients.

– Reduces the risk of allergies, another wonderful benefit of collagen is its ability to strengthen the intestinal lining, which greatly reduces the risk of allergies and food sensitivities.

– Supports immunity & digestion, The specific amino acids in bone broth perform a wide variety of functions including boosting the immune system and improving digestion.

Herbs:

– Alfalfa, dandelion root and leaf, fennel, horsetail and raspberry leaf are all beneficial for promoting lactation and increasing the nutrient quantity in breast milk.

– Small amounts of Sage tea can be used to slightly decrease and overproduction or fast let down of breastmilk (Consult your practitioner about a suitable dosage as over consumption can reduce milk supplies too much).

– Nettle leaf has a tonic effect and contains iron in addition to many other nutrients. These can be found in the form of tea. Chamomile Tea taken by the mother has a beneficial effect on babies with sleep disturbance.

– Catnip – for mother and baby (nerve tonic and great for fatigue and depression Cinnamon and Ginger can be used as digestive aids in small doses.

Foods that commonly cause colic or cause aggravation:

– Brassica Vegetables not cooked enough eg broccoli, cabbage, cauliflower High sulphur foods like onions, brussel sprouts, garlic for some, eggs Chocolate, Full cream milk

– Soft drinks INCLUDING DIET OR ARTIFICIALLY SWEETENED DRINKS Coffee and too much black and green tea

Essential nutrients and where they are found:

– Essential Fatty acids (Omega oils): Fish, flaxseed oil, linseeds and their oil, olive oil, chia seeds, hemp seeds. (Flaxseed oil can be applied directly onto babies with dry skin irritations)

– Free form amino acids: Found in high protein foods such as eggs, lean organic red meat, free-range chicken, nuts and seeds, legumes (beans, lentils etc), Tofu, brown rice and vegetables. Bone broth.

– Calcium: soy, almond, rice & goats milk, sardines, salmon, green leafy vegetables, sunflower seeds and tahini, almonds, broccoli, carob, kelp & seaweeds, oats, prunes, tofu, yoghurt (low fat). Bone broth.

– Zinc: Beef, baked beans, cashews, egg yolks, ginger, herrings, liver, milk, lamb, oysters, sunflower and pumpkin seeds, wholegrains, brown rice.

– Magnesium: meat, fish, seafood, apples, apricots, avocados, bananas, brown rice, grapefruit, green leafy vegetables, kelp, lemons, lima beans, nuts and seeds, soybeans, tofu and whole grains. Bone broth

– B Vitamins: Brown rice, eggs, legumes, fish, free-range chicken & whole grains.

– Folate: Barley, buckwheat, brown rice, organic beef, free-range chicken, green leafy vegetables, legumes, lentils, mushrooms, oranges, root vegetables, salmon, tuna and whole grains.

– Vitamin C: Fresh fruit and vegetables. Excellent sources include berries, citrus fruits and green vegetables.- Vitamin E: Almonds, Beef, Corn, Egg yolk, nuts, safflower, sunflower, wheat germ

– Vitamin D: Fish, cod liver oil, dairy products (limit these), eggs, oats, sweet potatoes, safflower and olive oils.

– Iron: Eggs, Fish, liver, organic red meat, free-range chicken, green leafy vegetables, whole grains, almonds, avocados, kelp, chlorella (chlorophyll), soybeans, alfalfa.

– Chromium: brown rice, lean organic meat, whole grains, dried beans, free-range chicken, corn, eggs & mushrooms.

Supplementation during pregnancy and breastfeeding is highly recommended as assimilation and absorption of minerals and vitamins from your diet can be limited, especially if you, the mother has underlying problems such as low stomach acid, hypoglycaemia, Candida, food sensitivities, imbalance of intestinal flora and parasites. It is essential that supplementation be monitored by a health professional during both pregnancy and breastfeeding.

Resources:

www.paleomom.com

www.wellnessmama.com

www.paleomama.com

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Gut Health and Your Nervous System.

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Gut Health and Your Nervous System

Gut health and the microbiome have become increasingly popular topics in recent years, as more and more research has shown the profound effects that these factors have on our overall health and well-being. So let’s dive a bit deeper into this topic!

What exactly is the gut microbiome, and how does it impact our health? And how does it connect to our nervous system?

To begin, let’s define the gut microbiome. Essentially, it is the collection of microorganisms that live within our intestines. These microorganisms, or “gut bacteria,” play a crucial role in maintaining the health and balance of our digestive system. In fact, the human gut is home to trillions of bacteria, viruses, and fungi, all of which work together to keep our digestive system functioning properly. But the gut microbiome doesn’t just affect our digestion – it also plays a role in our overall health and well-being. Studies have shown that an imbalanced gut microbiome can lead to a variety of health problems, such as inflammation, allergies, skin conditions, autoimmune conditions and even mental health issues. On the other hand, a healthy gut microbiome can improve our immune system, aid in nutrient absorption, and even boost our mood.

How does this connect to the nervous system and how do we maintain a healthy gut microbiome?

The gut and the brain are constantly communicating with each other through a complex network of nerves and hormones. This connection is known as the gut-brain axis. When the gut microbiome is out of balance, it can disrupt this communication, leading to problems such as anxiety, depression, and even neurological disorders. In fact, scientists have even referred to the gut as the “second brain” because of the profound impact that it has on our mental health.

One of the most important things we can do is to eat a diet rich in fruits, vegetables, and fermented foods. These foods contain prebiotics, which are non-digestible fibers that serve as food for the beneficial bacteria in our gut. Additionally, probiotics, which are live microorganisms found in fermented foods such as yoghurt and kimchi, can help to repopulate the gut with beneficial bacteria.

What can we do to optimize our gut-brain function?

Diet and lifestyle factors play a huge role in how healthy our gut is.

Stress, poor sleep, alcohol, antibiotics and other prescription medications, sugar consumption and physical inactivity can all negatively affect the health of your gut microbiome. Removing or reducing these from your life can have a big impact.

In case you suspect you have a condition that is caused by an imbalance in your microbiome, it may be helpful to work with a healthcare professional to develop a personalized plan to restore balance. This may include a combination of dietary changes, probiotic and prebiotic supplements, and even antibiotics.

The gut microbiome plays a crucial role in our overall health and well-being. It is connected to the nervous system, and an imbalance in either the gut microbiome or the nervous system can lead to a variety of health problems, including mental health issues. But by keeping the nervous system free from interference and eating a diet rich in fruits, vegetables, and fermented foods, we can maintain a healthy gut-brain axis and in turn, improve our overall health and well-being. A healthy gut is a big step towards a healthy mind-body.

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Testing your Bowel Transit Time with the Sesame Seed Challenge.

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Testing Your Bowel Transit Time with the Sesame Seed Challenge

Stool or ‘bowel transit time’ is the time it takes for your food to travel through your entire digestive tract (AKA in one end and out the other). Monitoring your bowel transit time is a great indicator of gut health. Today we have a test to know your transit time and what the results may indicate.

THE DIGESTIVE TRACT RECAP

Before we dive into the juicy details, let’s recap on the path of which food takes once it leaves “the outside world”…

As food enters the mouth, we (hopefully) chew our food well, before it is swallowed. Once swallowed, the food moves to the stomach, where over the course of anywhere between 40mins- a few hours, it is mixed with stomach acid and digestive enzymes. From there, it travels through the pyloric sphincter into the small intestine, where the extraction of nutrients begins. What’s left, then moves to the large intestine where bacteria break down proteins and starches that were not digested fully in the small intestine and water is extracted. The remaining waste gets eliminated through the colon in the form of a Number 2. The topic we already touched on in our most recent newsletter, the size, shape and colour of this toilet bowl ‘deposit’ can tell us a whole lot about how effectively this process is working; as can the time it takes for this process to be completed. Intrigued? Read on…

BOWEL TRANSIT TIME EXPLAINED

The ideal bowel transit time is anywhere from 12 to 24 hours.

A transit time longer than 2 days means things are backing up in your GIT and as such, this can increase your risk of hormonal imbalance, diverticulosis, colon cancer and candida (overgrowth of unfriendly bacteria), which in turn can weaken the immune system.

A transit time less than 10 hours can mean lack of nutrient absorption, which can lead to serious nutritional deficiencies and weakened immunity. Factors affecting transit time can include food allergies, small intestinal bacterial overgrowth, IBS, excess caffeine intake and more.

BUT HOW DO WE TEST OUR BOWEL TRANSITION TIME?

Sesame seeds (like corn) remain undigested as they pass through the GIT therefore we can use them to test GIT transit. If you’re willing to give this a go, all you have to do is follow these three simple steps…

THE SESAME SEED CHALLENGE

Mix a teaspoon of sesame seeds into a glass of room temperature water
Drink it up!
Wait and watch!

TIPS FOR HEALTHY DIGESTION

If your transit time falls outside the recommended 12-24 hours to help ‘move things in the right direction’, here are a few suggestions to increase optimal digestive function and bowel transit time:

Eat more fiber – A huge problem in today’s society. Add in lots of fruit, veggies, and legumes to your diet – a minimum of 6 cups per day (yes, you read that correctly, 6 Cups!).
Increase your water intake – aim for 0.033 x body weight (kg) = L per day.
Reduce consumption of white and refined grains, carbohydrates, pasta, and bread.
Consume more cultured/fermented foods such as: pot-set yogurt, sauerkraut, and kefir.
Increase your amount of daily exercise.

If none of the above helps when you retest a few times, I recommend seeking the help of a qualified health practitioner (if you need, ask us for some tips of good practitioners in Amsterdam).

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What your poop says about you

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What Your Poop Says About You

Although some people find bowel habits a source of embarrassment, what happens in your bathroom can provide you with a whole lot of insight into not only how well your digestive system is working, but also how to fix it. Concerned your poop isn’t up to scratch? Not sure what your poop is meant to look like? Before you flush, you might want to read this!

If your digestive system is not working properly, you are at greater risk of having a weakened immune system, suffering from malnutrition (even if you’re eating all the right foods) and even struggling with mood disorders such as depression. Better understanding your digestion is the first step you can take to optimize your overall health and even shift those unwanted kilos, eliminate headaches and skin conditions and manage auto-immune conditions.

The Rabbit Poop

If you see hard lumps in the toilet, chances are you have a tendency towards constipation. The best thing to do in this case is increase your intake of clean, filtered water as well as up your intake of leafy greens and other vegetables.

Rabbit poop can also be a sign of poor gut bacteria, and as such, you may require a boost in gut-friendly bacteria.

The Out-of-Shape Poop

While rabbit poop is more of a constipation issue, out of shape poop falls on the diarrhea side of the spectrum. Unformed stool is often associated with a short transit time, which means the foods you are eating are moving too quickly within your digestive tract and hence, you are leaving little time for your body to assimilate the required nutrients. To help solidify the stool, cut your intake of processed foods (in particular ALL artificial sweeteners) and increase your intake of fiber (lots of fresh vegetables and leafy greens). If that’s not enough, chronic diarrhea can be the result of an infection (from any kind of microbe like that of a parasite, fungi, or bacteria), if this is the case, you will need to seek the help of a professional to restore full health.

Deja Poo

Looking at your poo and seeing what you ate for dinner the night before? Either you have not chewed your food well enough or your digestive system is in need of support. The exception to this rule is the odd kernel of corn, flax seeds, or a piece of tomato skin that can be difficult to digest.

For many people seeing what you ate for dinner is indicative of low stomach acid. Low stomach acid can be caused by stress, antacid medications, and an H. Pylori infection. It also appears that eating a vegetarian diet for a significant period of time can also lower your stomach acid levels.

Another cause of undigested food particles in your food is not chewing your food properly. Slow down and chew your food (there are no extra teeth in your stomach!).

To help restore your poop to its natural state, address your levels of stress, chew your food properly, and opt for some natural remedies to help boost your stomach acid production such as lemon juice in warm water, apple cider vinegar, pineapple, and paw paw. If you’ve addressed all of the above and you’re still struggling, additional support from various available digestive enzymes might be required.

The Floating Foul-Smelling Poop

Floating, foul-smelling, skid mark leaving and/or pale in color poop is a clear indication that you’re malabsorbing fats. The most common cause of this is a dramatic increase in the intake of fats and is very common for those letting go of the low-fat dogma. Eating fat is not bad, it’s just the liver and the gall-bladder need a little bit of time to increase bile production. If your poop falls into this category, the best strategy is to cut back on your fat intake and begin to increase it slowly as you adjust. You would also want to boost the health of your liver and gall-bladder to help the process, hot water and lemon juice daily is a great place to start.

The Perfect Poop

The perfect poop should be the size and shape of a banana and be easy to pass. If your digestion is optimal you should be having at least 1 bowel movement per day, but up to 2-3 per day is ok. The color should be a shade of mission brown.

For some people, implementing the above strategies may not be enough to optimize digestion. In that case, you might want to consider being tested for gastro-intestinal infections and food sensitivities. See your local naturopath or integrative specialist for more information. If you need a recommendation of a good therapist in Amsterdam, let us know and we can provide some names.

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How exercise effect your genes.

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How Exercise Affects Your Genes

“Physical inactivity produces an abnormal gene expression and is a direct causal factor of most chronic health conditions by its direct alteration of gene expression from a normal phenotype to a preclinical or clinical phenotype.” “Further misconception could arise from the thought that exercise is a tool to repair the expression of the genome when in fact exercise induces normal expression of the genome.” “Thus it may be more useful if physical inactivity is viewed as a direct inducer of chronic health conditions.” “In other words, physical inactivity is an abnormal event for a genome programmed to expect physical activity, thus explaining, in part, the genesis of how physical inactivity leads to metabolic dysfunctions and eventual metabolic disorders such as atherosclerosis, hypertension, obesity, Type 2 diabetes and so forth.”

WHAT YOU NEED TO KNOW:

This landmark paper discusses the devastating effects that result from a lack of exercise and physical fitness, as well as the proven health, wellness, recovery, and prevention benefits of sufficient exercise and fitness. It stands as one of the most important ever written. Exercise is a genetic requirement for human beings, and it is simply not possible for children, young adults, adults, or seniors to be healthy without daily physical activity.

Whether you currently enjoy exercise or not is irrelevant. It is essential for us to lead a healthy life.

Lack of exercise is a primary causal factor in virtually every chronic disease, including heart disease, obesity, depression, anxiety, digestive disorders, fertility issues, cognitive decline, sexual dysfunction, sleep disorders, cancer, and the leading cause of poor quality of life and shortened lifespan.

Moreover, lack of exercise and deficient physical fitness is a primary causal factor in reduced immune function and severe outcomes from infectious illnesses, including COVID-19 and flu.

WHAT YOU NEED TO DO:

You must exercise every day. Consider exercise as an essential nutrient and recognize it as the true panacea for wellness, prevention, and recovery. Let’s get moving!

🏃 🏊 🚴 💃 🕺

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