For pregnant women, stretching offers a host of benefits. Different moves can help maintain mobility, relieve stiffness, and even prepare you for labor. There are a lot of aches and pain that you can experience while pregnant, and stretching can offer relief. This pain can occur while sleeping, walking, sitting, or just existing. Before we get into the stretches that pregnant women should do, there are a few things to note. 

Relaxin is a hormone in the body and levels increase during pregnancy. This hormone works to relax the cervix and ligaments during delivery. It also lubricates the joints and ligaments of the pelvic, allowing you to overstretch in various activities like yoga. Stretching too much in this way can be dangerous and may cause injury. To avoid injury, do not overstretch or go deeper into poses than you could before pregnancy. If you are worried about stretching or engaging in yoga while pregnant, talk to your doctor to ensure that it is safe for you. If you want to stretch and engage in yoga, the following stretches are great during pregnancy.

Cat Cow

The round ligament runs along the top of each side of the uterus. As the baby grows, so do you, so your center of gravity starts to shift forward. That causes the pelvis to rotate forward, which can increase hip and groin tightness, and cat cow pose can help alleviate this tension. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Take a deep breath in and round your back. Hold for three seconds in this “cat” position. Exhale and arch your back slowly, holding for three seconds in “cow” position. Repeat three to five times, taking your time throughout. 

Pigeon Pose

This stretch works to lengthen the outside of the hip and may even relieve sciatic pain, which is very common during pregnancy. This stretch also aims to lengthen the front of the hip. Begin on all fours and bring your right knee in front of you between your arms. Move the right foot to be in line with your left knee. Extend your left leg behind you and rest the top of your left foot on the floor. Shift your bodyweight over the hips and center yourself. You should feel a stretch along your right buttocks and the front of the left hip. Don’t force your body into anything it can’t tolerate. Hold for five deep breaths and then switch sides. 

Butterfly Stretch

This stretch targets the inner thighs and groin and aims to open up your hips. It also works to improve circulation to the lower abdomen, which works to ease bowel movements and fluid retention in the legs. Begin by sitting on the floor with your legs extended in front of you. Place a pillow under your buttocks if you require extra support. Bend your knees, bring your feet together, and allow your knees to fall out to the sides. Make sure to keep the soles of your feet touching. You should feel a stretch along your inner thighs, and you can increase the stretch by gently pushing your knees closer to the ground. Hold this position for 30 seconds. 

Upper Back And Hamstring Stretch

Carrying a baby is a lot of work! This combination stretch works to take the weight off the pelvis and reduce that downward pressure you feel during pregnancy. Begin by standing up straight with your feet hip-distance apart about three feet from a table or chair. Hinge at the hips and place your hands on the table. Sink your buttocks backward and aim to keep your legs straight. If you can, make your torso parallel to the ground. You will feel a stretch that runs along your hamstrings and also your upper back and arms. Hold this stretch for five deep breaths and then return to the starting position. Complete a total of three times for best results. 

Child’s Pose

This is a very simple and relaxing yoga pose that helps to elongate the spine and relieve pressure on the surrounding nerves. Begin on all fours in a tabletop position with your knees slightly wider than hip-width apart. Sink back to rest your buttocks on your heels and reach your hands out until you are in a folded position. You should feel a stretch in the lower back, hips, and upper back. Hold this position for 30 to 60 seconds. If you are in the later stages of pregnancy and feel that your belly is in the way, place a couple pillows under your stomach for support.

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Let’s see if the guys know what is fact and what is fiction about the menstrual cycle.

Chapters:
0:00 Intro
0:26 Bacteria can use periods as a chance to poison your whole body.
1:59 You can get pregnant if you’re on your period.
2:58 During a period, women shed the lining of their uterus. This lining only grows in the uterus.
5:02 An egg is released every menstrual cycle.
6:41 Outro

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Maternal Health Awareness Day is January 23rd, so we wanted to highlight some maternal health facts to raise awareness.

Chapters:
0:00 Intro
0:39 2% of all pregnancies are ectopic.
2:30 The ovaries are connected to the fallopian tubes.
3:29 A fetus can implant in the liver.
5:20 You can move an ectopic fetus to the uterus.
7:02 Outro

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Unusual vaginal bleeding after menopause can be a uterine cancer symptom. There are also factors that can increase the risk of uterine cancer. You can get a Uterine Cancer if you have symptoms screening by a pelvic examination.

Chapters:
0:00 Intro
0:41 if you have bleeding after menopause you need to get checked for uterine cancer straight away?
1:39 At what age should you get your first mammogram?
2:41 What age group of women is most at risk for breast cancer?
4:10 Outro

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The Uterus Tea is a herbal tea that helps to nourish the female reproductive system.

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Yoni Cleanser is an herbal supplement intended to help women in nourishing and maintaining a healthy reproductive system, including the uterus and cervix.

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There are herbs for every person all over the world, and many people prefer herbal treatments to medical pharmaceuticals. Herbs may not cure a specific health issue, but they may assist the body with natural healing or biological function. In the case of women’s health, many experts believe that specific herbs work to deal with common health issues that women encounter. 

Many scientists and researchers believe that specific plant compounds provide optimal health for all beings. Whether or not the whole herbs, from which the compounds come, are beneficial or not is another topic of study. When it comes to female health and wellness, there are herbs that have proven to be conducive to overall wellness. From elevating mood and libido to supporting energy levels and hormones, the following herbs help to benefit female health. 

7 Herbs For Women’s Health

Avena Sativa

Commonly known as oat straw, avena sativa is a powerful, natural aphrodisiac that has been used for thousands of years. Because it is rich in calcium, it may help to reduce the risk of osteoporosis, which is more common in women than in men. In addition to the calcium content, avena sativa also contains vitamin D, a nutrient that aids the absorption of calcium and optimizes immune function.

Nettle Leaf

This unassuming leaf that causes immense skin irritation happens to be wonderful for female health. The leaves have little hairs that contain formic acid, which causes the body to release histamine. When you brew the leaves into a tea or prepare them like cooked spinach, they are very safe and beneficial. Nettle is an excellent source of vitamin C, iron, and other nutrients. Historically, women praised nettle for its ability to help restore nourishment after giving birth. Herbalists recommend that women combine nettle with raspberry leaf in a soothing tea for best results. 

Red Clover

Red clover is often used as food for grazing livestock. It grows abundantly in Europe, North America, and in parts of Asia. Historically, it had its place in traditional Chinese herbal practices. Red clover contains naturally occurring phtyoestrogens, and it works to promote detoxification. Many studies found that red clover is beneficial for supporting a woman’s body during menopause, specifically because it aids lymphatic functions. 

Puncture Vine

This plant species, Tribulus terrestris, exhibits a variety of healthy properties. Historically, women used it to help enhance libido and keep the urinary tract healthy and free of swelling. There is a lot of research about puncture vine’s ability to support a healthy libido in women. One study from 2014 found that 49 of the 50 female participants experienced greater desire for intercourse after taking it regularly. Another study found that supplementation helped reduce mood swings experienced during the menstrual cycle. It may also lead to greater satisfaction, desire, and arousal in the bedroom.

Sage

This fragrant culinary herb has powerful numerous health properties for all, but it has a special purpose for women. As women enter menopause and tread the uncertain waters, they can experience mood swings, night sweats, and hot flashes. Sage has been known to reduce hot flashes and effectively eliminate night sweats. Anecdotal reports claim that drinking one cup of sage tea nightly can improve sleep and reduce sweating during the night. Ladies, keep this in mind if you are entering or already experiencing menopause. 

Maca Root

Native to the Andes mountains, maca root is a wonderful herb that may help women naturally balance hormone levels. During research on whether or not maca root was beneficial for weight loss, researchers observed that menopausal women enjoyed a reduction in menopausal symptoms. The women reported that maca supplementation helped reduce hot flashes, night sweats, and feelings of depression. Other studies found that maca root may help support a healthy libido in women who experienced sexual dysfunction after taking antidepressants. The dose was three grams daily and women reported that it improved sexual satisfaction.

Raspberry Leaf

Forget about the deliciously tart and refreshing fruit because the leaf is beneficial for female health. Raspberry leaf tea is beneficial for menstrual cycle regulation. Many women who experience irregular menstrual cycles find that they benefit after drinking raspberry leaf tea three to four times a week. Consistency is key, though, as herbs take time to become effective in the body. One study found that women who drank raspberry leaf tea experienced regular periods that were light and pain free. Raspberry leaf also helps to strengthen the uterus, and pregnant women have historically drunk this tea during the last six weeks of pregnancy. Because each woman is different, it would be beneficial to discuss drinking this tea with your OBGYN before you decide to drink it. 

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When good old Aunt Flo comes to town, most women get ready for uncomfortable cramps in their abdomen. Roughly 50% of menstruating women experience cramps for one to two days every month. Some women experience mild cramps, while others become crippled by the pain. Sometimes the cramps are cause for concern, leading doctors to diagnose women with dysmenorrhea, a condition thought to be caused by prostaglandins. 

Why Do Menstrual Cramps Occur?

While on your period, the muscles of the womb contract and relax to help shed the built-up lining of the uterus. The cramping is often an indication that your muscles are contracting. On the first day of your menstrual cycle, prostaglandin levels are high, which explains the intense pain on the first day. As you shed the lining of your uterus, the level of prostaglandin decreases the pain lessens. 

A woman should not have to live in pain, no matter if she experiences intense cramps or temporary cramps. There are many natural home remedies that can lessen the pain and provide some relief from menstrual cramps. Keep reading to see how you can relieve menstrual pain.

Home Remedies For Menstrual Cramps

Acupuncture

A 2016 review in the Cochrane Database of Systemic Reviews examined 42 studies on how acupuncture affected menstrual cramps. When compared to anti-inflammatory drugs and or no treatment at all, acupuncture treatment helped relieve pain with no side effects. Acupuncture works to relax the nervous system and enhance blood flow to internal organs. Many practitioners also praise acupuncture for its ability to relieve inflammation. 

Apply Heat

This is a tried and true home remedy. When applied to the abdomen, the heating pad helps to improve circulation, which leads to pain reduction. One study compared the use of heating pads for period cramp relief to ibuprofen for cramp relief. The results found that more women benefited from the heating pad with no side effects. If you don’t have a heating pad, soak a towel in hot water or take a warm bath. 

Increase Your Magnesium Intake

Many nutritionists believe that magnesium helps to ease muscle spasms, including menstrual cramps. People who are low in magnesium often experience muscle cramps, anxiety symptoms, and osteoporosis, so it is best to increase your magnesium intake. Because magnesium is abundant in a variety of foods, it is easy to boost your magnesium levels. All you have to do is eat more spinach, black beans, almonds, Brazil nuts, quinoa, avocados, bananas, cashews, kale, raisins, or pumpkin seeds. 

Yoga Poses Ease Menstrual Pain

Exercise is not the first thing on a woman’s mind during her cycle. We’re not asking you to do a high-intensity interval workout or anything, but many yoga poses can provide relief from your cramps. A small study with 40 undergraduate females found that the entire group that did an hour-long yoga session once a week for three months experienced reduced menstrual cramping, while the other group that didn’t do yoga experienced no relief. Many female instructors suggest that women should avoid inverted yoga poses during their cycle. The reason for this is because it can disrupt the body’s natural flow.

Massage With Essential Oils

Before we get into this tip, it is very important that you mix essential oils with carrier oils before you apply them on the skin. Some are very potent and can cause inflammatory or irritated reactions. The Journal of Obstetrics and Gynaecology Research observed two groups of women during their menstrual cycles. One group massaged essential oil on the abdomen, while the other group used synthetic fragrances. Both groups reported less pain, but the essential oil group reported more relief from cramping. Another study found that lavender, clary sage, and marjoram essential oils were the most helpful at reducing menstrual cramps. 

Avoid Certain Foods

Since bloating and water retention are two common symptoms during menstruation, it is best to avoid foods that cause both of those things. This means you need to avoid alcohol, salty foods, carbonated beverages, caffeinated beverages, and fatty/fried foods. When you eliminate these foods from your diet, you can help alleviate cramps and decrease tension in the abdominal region. 

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Any woman who has experienced pregnancy knows that a ravenous hunger can come out of nowhere. From one minute to the next, you go from relaxing on the couch to demanding a full buffet in front of you so you can stuff your face. As much as we want every pregnant woman to have whatever she wants, it’s important to monitor the food you eat during pregnancy.

It’s not just about the ABC’s of vitamins for pregnant women; rather, other superfoods deliver necessary nutrients for the optimal health of growing babies. Folate, vitamin D, omega-3 fatty acids, iron, calcium, and iodine are essential nutrients that contribute to healthy fetal growth and development. While the occasional bowl of ice cream or slice of pizza won’t derail your pregnancy, try your best to include the following nutrient-dense foods in your daily diet.

Broccoli

As a rich source of calcium and folate, broccoli needs to be a staple in every pregnant woman’s diet. The fiber helps to encourage healthy digestion and it keeps you satiated between meals. Broccoli also contains vitamin C, which works to fight harmful free radicals. Additionally, vitamin C aids the absorption of iron, so make sure to eat broccoli with iron-rich foods for optimal nutrient absorption.

Lentils

Whether you’re pregnant or not, lentils are excellent to include in your diet. Containing lots of protein (one cooked cup contains 17 grams) and fiber, lentils help keep the digestive system running smoothly, reducing the all too common constipation during pregnancy. Lentils also contain folate, an essential B vitamin that encourages healthy brain and nervous system development in your baby.

Leafy Green Vegetables

Vegetables are beneficial, but green vegetables are where it’s at. Get a super blend of nutrients when you include kale, spinach, chard, arugula, and collards in your pregnancy diet. All of these leafy greens contain vitamins, A, C, & K, folate, potassium, calcium, iron, and other antioxidants. An added bonus is that leafy greens help you meet your daily fiber goals, staving off pregnancy constipation.

Nuts & Nut Butters

You don’t want your baby to be fat, but you need the right fats for the baby’s healthy brain development. Health experts advise pregnant women to replace saturated fats (in meats and butter) with unsaturated fats, which are abundant in nuts. Unsaturated fats are beneficial for both heart and brain health. Since nuts contain a lot of calories, stick to a one-ounce serving of nuts or two-ounce serving of nut butter at a time. Great varieties include pecans, walnuts, almonds, cashews, pistachios, and Brazil nuts.

Sweet Potatoes

If you want your baby to grow healthy tissues, it’s time to load up on some vitamin A, which is present in sweet potatoes. One medium sweet potato satisfies 300% of the recommended daily intake of vitamin A, and it also offers lots of potassium and vitamin C.

Bananas

It’s very common for pregnant women to experience fatigue, and the carbs in bananas help to fight that lethargy. If you feel nauseous, eat bananas because they are very easy on the stomach. Bananas are also excellent sources of potassium, which works to regulate blood pressure and decrease your risk of preeclampsia, or other pregnancy complications. One study found that pregnant women with balanced blood pressure levels had a reduced risk of metabolic syndrome up to ten years later.

Avocado

They are creamy, dreamy, and loaded with healthy fats that help keep cravings at bay. The monounsaturated fats and folate help to build your baby’s tissues, brain, and skin. Just like bananas, avocados contain potassium (they actually have more potassium than bananas), which helps to maintain healthy blood pressure levels.

Pumpkin Seeds

During pregnancy, a woman must eat foods that help repair muscles on a regular basis. The uterus grows and abdominals and hips stretch in unfamiliar ways as a result. When you consume protein-rich foods like pumpkin seeds, your muscles have an easier time keeping up with the daily changes the body goes through. Pumpkin seeds also contain zinc, potassium, calcium, sodium, magnesium, and other nutrients that hydrate the muscles.

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Sometimes you learn about an herb that sounds like it came straight out of a fantastical realm of a best selling novel. That’s how some people feel about mugwort. Perhaps this is because it sounds like something a hermit brewed into a tea to remedy to broken spirit of a hobbit. In reality, mugwort has powerful antioxidant and anti-inflammatory properties, and over 75 unique plant compounds that work to support digestion, relaxation, healthy skin, and calm nerves.

What Is Mugwort?

Also known as wild wormwood, mugwort belongs to the daisy family and is native to Europe and Asia. While it is related to ragweed and allergic reactions mimic those caused by ragweed, it is most definitely not ragweed. The use of mugwort dates back to the days of Ancient Greece, when women used it to reduce menopausal symptoms, to help menopause, childbirth, or to help regulate menstruation.

Historical Use

For centuries, Traditional Chinese Medicine (TCM) used mugwort in a procedure known as moxibustion, which worked to reverse a fetus in the breech position. The healers rolled mugwort into sticks, ignited the herb, and waved it over specific acupuncture points to stimulate blood and energy that aided fetal movement. One recent study found that 75% of 130 fetuses reversed their breech position after mothers received moxibustion treatment.

Health Benefits Of Mugwort

Insect Repellent

Have you ever heard of companion planting? It’s where you plant two plants together so they can be companions for life. That’s 100% inaccurate, folks. In reality, companion planting is the practice of grouping different plants together, and some of those plants control pests. Mugwort is excellent at repelling insects from your garden. Because it can spread rapidly, you need to control it and use it in moderation. If you don’t, it can take over your other plants and cause them to die.

For Menstruation

Women have used mugwort as a uterine tonic for thousands of years. In order to maintain optimal uterine health, the female reproductive system requires proper circulation. Impaired circulation to the pelvic region can cause irregular periods or poor uterine health. When the uterus receives sufficient blood circulation, a woman experiences her monthly cycle without any troubles. If you need help stimulating your monthly menses, consult your primary health care provider about experimenting with mugwort. Make sure that you are not pregnant when you decide to take this herb because it is powerful and can lead to miscarriages when ingested.

For Digestion

Mugwort is a choleretic, which is a substance that increases the volume of bile secretion from the liver. This benefits both the processing of toxins in the liver and the digestive tract’s ability to eliminate said toxins from the body. Think about the notion that we are what we eat. Take it a step further by adapting the motto, “We are what we digest.” Our focus should be to eat things that the body can easily digest, but we don’t always do this. The more bile the liver secretes, the easier it is for the body to digest fats. Additionally, bile is a natural laxative that promotes a healthier, cleaner digestive tract.

Are There Side Effects To Taking Mugwort?

Mugwort can cause allergic reactions, including sneezing, sinus congestion, or other types of contact dermatitis (such as rashes). Please check if you are allergic to mugwort prior to experimenting with this herb. Mugwort is available as a dietary supplement in the United States, but homeopaths also have mugwort preparations. People who are allergic to peaches, apples, carrots, sunflowers, and celery should avoid mugwort.

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