We hear it time and again: “Pain during pregnancy is normal… The baby must be sitting on the nerve…”  We are told so by our friends, our sisters, our mothers and even uninvited strangers.  But the truth is that pain during pregnancy is not normal. It is not expected because the baby is small and cushioned well, so he or she cannot be sitting on a nerve.  However, pain during pregnancy is common. Statistics show 50-80% of women experience back pain while pregnant.  This can range from significant to completely disabling pain– 80% will be unable to go through their daily routine because of their intense pain.

So the term “Pain is normal” is not a good enough answer for me.  I’m a Physical Therapist, trained to help you with your “mechanical pain”.  Mechanical pain means the pain that is coming from muscles, joints, lose ligaments, discs, and pre-existing asymmetries.  A trained Physical Therapist can evaluate each of these structures for you, determine what is causing your specific pain, and help create a plan to help relieve that pain.  Our evaluation results in a treatment plan that can implement in the office, and teach you an exercise program that you can take home to manage your pain.

Instability in the muscles and ligaments is the most common cause of the pain, resulting in other muscles working too hard to stabilize the tissues, resulting in spasms and shooting pain, that may even travel down the leg.  Learning how to safely do a pelvic floor muscle contraction is the start of that stability.

Let’s try it:  lie down, or sitting a chair, with your legs and back at rest. Then, squeeze up and in, imagine that you are trying to hold in urine.  Try your best not to squeeze your gluteals, your knees, or your feet together, really isolate those pelvic floor muscles. Hold for a count of five, and repeat the exercise ten times.  You can be make it harder by holding longer, or steadily increasing the intensity of the squeeze.

Another strong stabilizer is your abdominals! Again, sitting or lying, sink your belly button in to your spine, hold for a count of five, repeat ten times.  Another nice way to help reset unstable joints is rhythmic motions, sit close to the edge of your chair and rock your hips backward and forward. You will be making your pelvis tilt forward and back, repeat ten times.  All theses exercises can be done several times a day for the best results.

Here are some tips that will come in handy to help with your pain as well. Think about your posture. Imagine the string pulling your head up as you stand and walk. Keep your abdominal and pelvic floor muscles engaged when you change positions, like when you are going up and down stairs, or when lifting heavy objects or children.  Wear sensible shoes, not heels and flip flops, throw the Uggs back in the closet, and instead, chose a strong heel, and good arch support.

We have touched on some important exercises and tips to help you with your back pain, but there so much more to learn.  Be sure to tell your ObGyn about your pain, no matter how small, even if you are in your first trimester! Ask if a Physical Therapist would be safe and appropriate for you. Remember, back pain is not “normal” and something you need to live with, but it is common. So don’t settle for dealing with unnecessary pain.

Mona Saeed DPT, Certified MDT, CHT earned her Bachelor of Science degree fromBarnard College, Columbia University, New York, NY, and her Doctorate in Physical Therapy from Stony Brook University, Stony Brook, NY.

In addition to general orthopedics, Mona is experienced and certified in McKenzie’s method to treat cervical and lumbar spine dysfunction. She also has the unique experience of treating patients with pain related to pregnancy as early as 6 weeks to full term, in both high risk and “normal” pregnancies.

Many of the physical therapists at Tidewater Physical Therapy Inc. hold Direct Access Certification through the Virginia Board of Physical Therapy allowing them to evaluate and treat patients without a prescription. As part of your healthcare team, a physical therapist will make an assessment of your condition and create a plan to start you on the road to wellness. Our team will communicate with your physician of record and obtain a referral, if necessary, for your continued treatment. We will also work with your insurance carrier to make sure services are covered by your plan. To make your own appointment, find a clinic near you.

This article is sponsored by Tidewater Physical Therapy.

BACK PAIN: DURING AND AFTER PREGNACY

It’s estimated that 50-70 percent of women will suffer back or pelvic pain during pregnancy.  Loosening of the ligaments due to hormonal changes, additional weight, and stretching of the abdominal muscles increases stress to the lumbar spine.  If you’re lucky enough to sail through pregnancy without back pain, you’re not necessarily out of the woods.  New moms need core strength to support their spines while they tote around that precious bundle of joy – a bundle that is getting heavier every day.  We habitually carry our children on one side of our body due to upper body strength differences and hand preference.  This asymmetrical force through the spine can also lead to back pain in the months after childbirth.

WHAT IS THE CORE AND WHY IS IT IMPORTANT?

The spine is supported by several groups of muscles called the core.  These muscles working together act like a corset.  Your core muscles include the diaphragm, paraspinals (or back muscles), gluteals, the abdominals and the pelvic floor.  Towards the end of pregnancy, the growing baby is placing outward pressure on your diaphragm, pelvic floor and abdominal muscles limiting their ability to help protect the spine.  This places increased stress on the paraspinals, forcing this muscle group to work harder to compensate for the other muscles which have become too stretched to function properly.   It’s important to tone these muscles after baby arrives to protect your spine from injury.

Remember to consult your physician before beginning any exercise routine after childbirth.  If you’ve had a C-section, your doctor will likely limit your activity until your incision heals. 

THE PELVIS AND DIAPHRAM

In most cases, Kegels and breathing exercises to strengthen the pelvic floor and diaphragm can begin almost immediately after childbirth.  Kegels are performed by tightening the pelvic floor muscles as in stopping the flow of urine.  This exercise has the added bonus of preventing incontinence in women who’ve had a vaginal delivery. 

THE ABDOMINALS

You can also begin deep breathing exercises by sitting or lying in a comfortable position, then taking a very deep breath, imagining you are filling in every nook and cranny in your lungs.  Next, fully exhale, pushing out every bit of air you just pulled in.  Isometric abdominal exercises are also safe to perform early after childbirth.  These are performed while lying on your back and pulling in your abdominal muscles – think about pulling your belly button in towards your spine. 

Now that you’ve strengthened the top and bottom of the “corset,” you’ll need to work on the front, back and sides.  It’s hard to find time for exercise in the first weeks following the birth of a child, so why not exercise while enjoying some time with your baby?

Prone Plank –For the beginner this can be performed on your knees but for the more advanced, try lifting one foot off the floor.

Side Plank – Beginners can perform this exercise on the elbow and knees.  Progress the exercise by moving to the feet and hands.  You can even try lifting the top leg.

Floor Marching– For the beginner, keep your back on the floor and the abdominal muscles tightened while marching your feet up and down.  This should be done slowly and the trunk should remain stable. As you advance, lift your back off the floor for the Marching Bridge.

Squats – this is great for the gluteals!  Make sure you don’t let your knees come over your toes and keep your spine straight.  You can start with a shallow squat and try going deeper into the squat as your strength improves.

I had back and pelvic pain during both of my pregnancies that resolved soon after birth.  As a physical therapist and new mom, I can attest that taking just a modest amount of time to work on your core can really make a difference.  Your spinal stability will gradually improve as your ligaments return to their pre-pregnancy state and your core muscle strength improves.  If you have back or pelvic issues that persist, discuss these with your physician or physical therapist.  You may have an alignment issue that needs to be addressed.

Diana Brooks, PT, DPT is a Physical Therapist with Tidewater Physical Therapy in their Iron Bridge clinic where she also serves as Clinical Director.  Diana is Direct Access certified through the Virginia Board of Physical Therapy and can see patients without a referral from a physician. 

This article is sponsored by Tidewater Physical Therapy

RVA Parents of Preemies (RVAPOP) is a Richmond-based group that provides community, advice, support, and friendship to the parents and family members of infants born prematurely.

RVAPOPs mission is to lessen the isolation of the NICU experience by uniting new preemie parents with experienced NICU families for local support as well as providing a safe space to celebrate successes and share concerns.

The RVA Parents of Preemies support group meets every fourth Wednesday of the month at 6:30pm. Franklin Goose-Carytown, 3401 West Cary Street, Richmond, VA  23221.

For more information visit their Facebook Page, check out their website, or contact Leslie Forrest at rvapreemie@gmail.com. To donate to the RVAPOPs March for Babies team click here.

The Birth Story of RVAPOP:

When Leslie Forrest went into premature labor at 31 weeks gestation, she spent ten days in the antepartum unit while doctors prepared her daughter, Lucia, for an early arrival and also tried their best to keep her inside for as long as possible. During the quiet lulls not spent with her husband—who was also sharing time at home with their other three children 11, 5, and 2—Leslie worried, cried, and tried to find information or support online. She had so many questions and wondered what it would be like to give birth to a preterm baby, and what Lucia would look like when she was born. She knew that the Neonatal Intensive Care team would care for her daughter at birth and she wondered what to expect.

Leslie scoured the internet but eventually turned to Facebook and a local mothering group in hopes of finding someone to talk to. She posted a thread to share that she would be giving birth to a premature baby soon and asking for advice, but no one responded. Leslie was left feeling even more alone and scared.

The next day someone replied that they knew of a woman who had recently given birth at 32 weeks, and she offered to connect the two moms. “It was a relief to express worry to someone who truly understood. While friends and family were well meaning, they couldn’t empathize the way that another preemie mama could,” says Leslie. “Marissa really understood what I was going through. While everyone around me was saying ‘Oh the baby is going to be fine, everything is going to be OK,’ Marissa was able to be there for me and say, ‘This is NOT OK, and I’ve been through this. This is really hard.’”

As it turned out, Marissa had given birth at Henrico Doctor’s Hospital too, and so she was able to offer specific encouragement and reassurance. “She shared what I could expect from our NICU stay and even told me who her favorite nurses were.” When Leslie’s fears about giving birth surfaced, “Marissa’s listening ear and friendship were a godsend.”

Leslie and Marissa quickly realized how important and helpful this kind of one-on-one support could be for both new and experienced mamas of preemies. “It’s healing to be able to give back to another family if you’ve been there before and know the struggles of the NICU,” says Marissa.

The need for emotional support doesn’t often end after discharge from the NICU. For many families, leaving the NICU is only the beginning of their journey as babies born prematurely are at higher risk for a host of health challenges and special needs as they grow and develop throughout their first year and beyond.

Newly postpartum and home with her new daughter after a 30 day NICU stay, Leslie discussed with Marissa Richmond’s need for a community group to serve mother’s and families of babies born prematurely.

They organized a monthly meet-up for themselves and a few other NICU moms who they had recently met, Luci and Kasey, also founding board members. When the Christmas Season came they put together gift bags for mothers who were caring for their babies in the NICU over the Holiday. “We knew they would appreciate a little pick-me up,” says Leslie, “Something to say, ‘Hey, we know you’re in there, and we’re thinking of you.’”

They also started a Facebook group for local moms to connect, ask questions, and celebrate the big and little milestones. “Having a place to post questions as we navigate the medical challenges that our babies face, or just to encourage each other in the small victories, it’s been invaluable to bridging that gap of feeling isolated,” says Leslie. “We finally have community!”

With a lending library of books available as a community resource and a March for Babies Team that has already raised over $1,000 for the cause, these mamas are filling a previously unmet need in the mothering community and championing the cause of prematurity.

Vaginal bleeding: For the first three days after delivery, you may experience a bloody discharge of leftover blood, mucus and tissue from your uterus. This discharge, called lochia, is generally as heavy or heavier than a menstrual period and may contain several clots. The discharge will turn pink, then brown and finally a yellowish-white as it decreases in quantity. The bright red flow may resume when you are breastfeeding or during periods of increased activity. Normally, this will stop completely within four to six weeks.

Things to help: Sanitary pads

What to watch for: Saturating more than one pad an hour for more than a few hours or discharge that has a bad odor

Abdominal cramps (afterbirth pains): Abdominal cramps, or “afterbirth pains,” are caused by contractions of the uterus as it returns to normal. They may be more obvious while you are nursing and will gradually subside within a week.

Things to help: Change positions, empty your bladder, take Tylenol® or Motrin® (Ibuprofen)

What to watch for: Severe abdominal pain, nausea/vomiting

Perineal discomfort: The stretching and bruising of the perineum during delivery can cause discomfort, pain and numbness. If your perineum was torn or if you had an episiotomy, you will have stitches. In most cases, this area will be very tender and sore for three to four days following delivery. Your stitches will dissolve in about 15 days, but tenderness may last several weeks.

Things to help: Warm sitz baths, witch hazel soaked in gauze pads or Tucks®, local anesthetic spray, Tylenol®

What to watch for: Increasing pain, swelling or discharge

Cesarean incisional pain: If you delivered by cesarean birth, your wound will be painful and you may experience numbness or a tingling sensation when the anesthesia wears off. Medication to relieve your pain will generally be ordered by your physician. Avoid lifting anything other than your baby, and try to keep stair climbing to a minimum.

What to watch for: Fever, increasing pain or drainage from your incision site

Constipation: Your first bowel movement after childbirth may be difficult.

Things to help: Fiber (whole grains, fresh and dried fruit), drinking water, Colace®, Milk of Magnesia® or Dulcolax® tablets

Hemorrhoids: If you have hemorrhoids, they can become swollen and painful and protrude after delivery.

Things to help: Laxatives, Anusol® or Preparation H®

Infant feeding: If you are bottle-feeding, remember to wear a well-fitting bra and avoid breast stimulation. Breast engorgement will generally improve two to four days following delivery.

If you are breastfeeding, you may not produce milk for three to four days after delivery. When your baby nurses, he or she will receive a clear liquid, called colostrum. This fluid contains important antibodies. When your milk finally begins to come in, your breasts may become enlarged, tender or unusually firm.

Things to help: Nurse your baby more frequently, apply warm compresses to your breasts or take a warm shower.

What to watch for: Body aches, chills and a fever of 101⁰ or 102⁰ as these can be signs of a breast infection called mastitis. With mastitis, one breast may become extremely firm, red hot and tender.

As always, you are welcome to call our office at 804.288.4084 with any questions or concerns you may have. If you experience any of the following symptoms, please call us immediately.

• Elevated fever over 100.4
• Nausea and vomiting
• Painful urination, burning and urgency
• Heavy vaginal bleeding
• Pain, swelling and tenderness in the legs
• Chest pain or cough
• Hot, tender breasts
• Persistent pain in the perineum with increasing tenderness
• Vaginal discharge with a bad odor
• Feelings of hopelessness that last more than 10 days after the delivery

Additional Resources:

• Postpartum mental health
• Safe medications while breastfeeding
• Returning to normal activities

About Virginia Women’s Center
Our care team – comprised of OB-GYNs, high-risk pregnancy specialists, nurse practitioners, ultrasound technologists, psychologists and a genetic counselor – are experienced in all aspects of pregnancy and welcome the opportunity to provide care that revolves around you. We have added all of these services and specialists to our practice not only for your convenience, but also because we believe that you will benefit from a coordinated and comprehensive approach to your pregnancy care. For more information, visit www.VirginiaWomensCenter.com, or find us on Facebook, Pinterest and Twitter.

Many women today face challenges in balancing full-time careers, a busy home life and raising their children, with little time left for their own fitness and exercise. Bon Secours Virginia Women’s Services, recognizing that women can be better mothers when they care for themselves first, is introducing a leading women’s health fitness program to communities throughout Richmond and Hampton Roads.

Moms In Motion® is a global network of fitness teams for moms, run by moms. The program locally connects women with team-oriented fitness activities, social support with other moms sharing similar fitness goals and philanthropic opportunities. Moms come together at least once a week to exercise and train for a variety of culminating events: a 5K, 10K, half-marathon run or walk, cycling, hiking, or triathlon events. Moms In Motion® provides two separate groups: New Mamas for mom and baby (newborns to one year olds) and Fit Moms, for moms only.

The women stay connected during the week through their team’s own Moms In Motion® webpage, a mobile app and social media. At the beginning of their training, the team picks a charity to support; they may volunteer at a fundraising event to benefit families with newborns in the NICU, while another team hosts a bake sale to buy car seats for low-income families.

“Women today are well informed about their health, but they often lack the time or a friend to help motivate them to exercise,” said Mary Anne Graf, vice president of women’s services, Bon Secours Virginia Health System. “We feel better after exercising; we are energized to tackle our jobs, families and other daily challenges. Moms in Motion® has a proven track record of building strong communities of women who are joining with others to achieve fitness goals. Bon Secours is proud to give moms this needed outlet to help them reach new heights in their health and fitness, while forging new friendships and having fun in the process.”

Bon Secours will host 20 teams throughout Richmond and Hampton Roads. Teams are forming now in Richmond in Midlothian, Chesterfield, the West End and in the downtown area. Women can find and register for teams in their local areas here.

Established in California in the late 1990s and quickly adopted in communities across the U.S., Moms In Motion® is based on a firm belief that women can best take care of their families by caring for themselves first.

With an annual enrollment fee of $65 for first-time members and $45 for returning members, Moms In Motion® provides women with countless benefits. Each member receives a complimentary athletic top, a $60 retail value. They benefit from a local team experience integrating weekly training plans, social get-togethers, giving back opportunities and a culminating fitness event as the team’s focal point. They can receive information on health, fitness, energy, family fitness and nutrition on the Moms In Motion® website and app. They become part of a community where members return year after year to enjoy the supportive, yet challenging, benefits Moms In Motion® presents. Teams are designed to help improve their fitness level and quality of life. There are additional program fees at the local levels for each training period. Members pay a yearly fee or opt for a monthly payment plan that covers all team training activities.  Members train and select from a variety of events to participate in throughout the year.

Moms In Motion® is among several new programs being introduced by Bon Secours in 2014.  Through qualitative and quantitative research conducted over the past 12 months, Bon Secours has found that women today are empowered to seek options and resources to support their own individuality.  Through this, Bon Secours is expanding and developing new classes and options for women, catering to those women expecting their first child, or women with families and raising young children. Visit the Bon Secours website for more information.

The loss of a child through miscarriage can be a difficult and emotional experience. Even in the early weeks of pregnancy, many women develop a strong bond with their unborn child and feel a deep sense of loss when miscarriage occurs.

Common responses include shock or denial, disappointment or anger, helplessness or perceived loss of control, sense of failure, feelings of inadequacy, guilt or self-blame, sadness or fear. Everyone responds in a different way to the grief process. There are no “shoulds” or “right” ways to feel. Keep in mind that whatever your feelings, it is important to be gentle with yourself. Although there are many ways to lessen the pain, the only thing that truly diminishes grief is time. Some women will move through this loss freely, while for others, it will take far longer.

During your recovery, it is important to eat properly, get plenty of rest, exercise – and most importantly, do not be afraid to ask for what you need.  Reach out to others and request help; allow friends to make meals, watch other children or help with household duties.

When you feel ready, talk about your experience. You may be surprised how many other women can offer their love and support because they have been down this road too. Although it does not ease your grief, miscarriage occurs in 10 to 20 percent of pregnancies making it a very difficult common experience. However, be prepared that when you talk about your experience, you may also encounter some misunderstanding. Many people who have not experienced a miscarriage consider it the end of a pregnancy rather than the loss of a child. They may question your grief or suggest that you keep busy and forget about your loss. Be assured that your grief is real and allow your tears to flow. In time, with love and support, your pain will subside, but the loss will always be a part of your life.

It is likely that you will not want to be around other pregnant women or that you will be unable to attend a friend or relative’s baby shower. This is a very natural reaction and does not indicate jealousy or selfishness on your part. It is important to honor these feelings and to be honest with others about them; they will understand.

Some women find it helpful to honor the existence of their baby by giving their baby a name and participating in a funeral or ritual to mark the loss. In addition, prepare yourself for future dates, such as your unborn baby’s due date and subsequent anniversaries. These dates will likely have a place in your heart for years to come.

One issue that exacerbates this loss is that there are not always explanations for miscarriage. While it is important to ask your health care provider if there is an explanation, understand that often there is no specific medical problem.

Given the many hormonal changes, you may experience mood swings, fatigue, irritability, heart palpitations, poor appetite and a desire to withdraw from social activities. All of these symptoms are normal and will gradually diminish. However, if you find these symptoms to be persistent or severe, call your health care provider immediately.

Physical Healing After a Miscarriage

Physically, it may take several weeks or months for your body to return to normal. In the beginning, you may notice spotting or light vaginal bleeding, mild cramping, nausea and fullness in your abdomen and breasts.

To help prevent infection, use sanitary napkins instead of tampons and avoid sexual intercourse until your bleeding stops. Call your health care provider immediately if:

• You have a fever of 100 degrees or more
• Bleeding increases significantly or lasts more than several weeks
• Bleeding changes color to bright red
• You experience pelvic pain or unusual cramping
• Your vaginal discharge appears yellow, green or has a bad odor

Planning for the Future

If you are considering becoming pregnant in the future, discuss your risks and options with your health care provider. Every situation is unique, but in most cases, the chances of suffering another loss are not significantly increased unless you have had three or more miscarriages. Whatever you decide, remember to give yourself ample time to recover physically and emotionally from your miscarriage before making the decision to get pregnant.

Subsequent pregnancies may create a number of psychological issues, including anxiety about possible recurrent miscarriages and the fear of not being able to have children. Anxiety will be greatest up until the time that the first miscarriage occurred. It is understandable that you would experience this type of response. In order to cope, stay in the here-and-now and focus on being pregnant again and not what could possibly happen.

Additional Resources

If you want more structured, formal help, you may wish to pursue counseling at Virginia Women’s Center with one of our two psychologists: Dr. Lisa Cuseo-Ott or Dr. Mary Polce-Lynch. There are also many support organizations and groups in the Greater Richmond area that you may find helpful, including:

• Compassionate Friends
  • www.compassionatefriends.org or 804.254.0588
• Family Extended
  • www.familyextended.org
• Full Circle Grief Center
  • www.fullcirclegriefcenter.org or 804.357.5924
• M.I.S.S. Foundation
  • www.missfoundation.org or 800.726.4322
• Bliley’s Internment of Angels
  • Bliley Funeral Home offers monthly funeral services for families who have experienced a miscarriage or stillbirth. The services are at no cost to you and close family and friends are welcome to attend. To learn more, call Bliley’s at 804.355.3800.

About Virginia Women’s Center

At Virginia Women’s Center, we value the complete health of women. As researchers continue to identify the significant relationship between physical and mental health, Virginia Women’s Center has emerged as a leader in innovative health care for women by providing psychological counseling services to our patients since 2005. For more information, visit www.VirginiaWomensCenter.com, or find us on Facebook, Pinterest and Twitter.

Virginia Women’s Center is a sponsor of Richmondmom.com

Sarah Maddux is now a Certified Holistic Health Coach that focuses on women’s reproductive health

Despite my childhood aversion to dolls and anything feminine, I have always known that I wanted to be a mother. I spent my days chasing frogs, catching spiders and would not be seen within a 5-mile radius of Barbie. My Grandfather loved to tell stories of the days when I would run up to greet him and promptly introduce the earthworm collection in the pocket of my dress. Even back when summers seemed infinite and I closed my eyes every night wearing 101 Dalmatian pajamas, I knew that “when I grew up”, I wanted to have children of my own. From a very young age, the ability to become a mother largely defined what I saw as the essence of myself as a woman.

In March 2013, I was diagnosed with Polycystic Ovary Syndrome (PCOS) and was told that it would be nearly impossible for me to become pregnant without medical intervention. I remember hearing my doctor’s words and feeling my blood turn to ice. His sentences were incomprehensible but I sensed that each word erased a small part of the family picture I had painted for myself. I would marry the man of my dreams in June of that year and could not bear the thought of telling him that our plans to start a family might need reconsideration. I returned home with a few pamphlets in my hand and an overwhelming amount of hopelessness and fear in my heart.

I spent a few weeks in a combination of shock and denial before deciding that I would learn as much as possible about PCOS, why I had found myself as one of the estimated 5 million American women struggling with the symptoms of this condition, and what I could do to improve my changes of conceiving naturally. It is my hope that sharing my experience with PCOS will be a source of information, inspiration, and empowerment.

If you are someone struggling with PCOS or suspect you have symptoms of the condition, you are not alone. PCOS is the most common source of infertility in women today. The cause is unknown, but there appears to be a genetic component to the condition. If you have a mother or sister who has/had PCOS, your will likely be at a higher risk.

Becoming educated and empowered is the best thing you can do for yourself and your family. Unbeknownst to many, PCOS can be managed and even reversed through changes in diet and lifestyle. As cruel as PCOS can be, especially for women trying to conceive, there are countless reasons to have hope. Most women with PCOS are able to become pregnant. Yes, it may take time and patience and seemingly impossible optimism, but you can (and will) become a mother!

There are numerous dietary and lifestyle changes that one can make to improve, or even reverse, PCOS.

Learn to manage stress. For my entire life I had been known as the borderline obsessive-compulsive girl who color codes everything and has a special talent in making mountains out of molehills. My nervous system was in overdrive. After my PCOS diagnosis, I was able to put everything into perspective. Was striving for perfection and the toll it was taking on my body really worth sacrificing my health? I began practicing yoga regularly, learned breathing techniques to manage stress, allowed myself to sleep even when my mind told me I had not accomplished enough to warrant sleep. I realized what happiness was made of; my health and a family of my own.

Eliminate caffeine. As someone who began a serious coffee habit at the age of 16, I was quite sure this was an impossible feat. Coffee got me out of bed in the morning, got me though my afternoon slump, and a drink I happened to consider the most vital and delicious on earth. Despite our reliance on caffeine, it wreaks havoc on the endocrine system. The rush we experience after a cup of coffee may be welcome as we head to work in the early morning, but our stimulated adrenal glands pay the price.

Remove processed foods. While processed foods are generally unhealthy, they are especially detrimental to those with PCOS.  Strive to maintain a whole foods diet to the greatest extent possible. That means vegetables, fruits, legumes, high quality meats if desired, nuts, seeds, and plenty of water. As I often tell my clients, foods with only one ingredient are always the best option. While this is not always realistic, keep in mind that ingredients that are not easily pronounced are probably not fit for consumption.

Adopt a low glycemic diet. Women struggling with PCOS are often insulin resistant. In a nutshell, the body is not able to process sugar as it should.  Make changes to the diet to gradually eliminate sugar. Remember, sugar is not just what we use for baking. Sugar is also hidden behind other terms such as fructose, cane juice, corn syrup, maltodextrin, maltose, sucrose, dextrose, glucose, and rice syrup, just to name a fraction. Remember that white flour is processed as sugar in the body, so the elimination of both sugar and processed flour will be important in the maintenance of a low glycemic diet.

The aforementioned dietary and lifestyle suggestions are just a few of the changes that women with PCOS can use to improve their lives and chances of conceiving. I wholeheartedly believe that the relatively simple changes I made to my daily life allowed me to become pregnant naturally. I hope that my story has offered at least a small amount of hope to women with PCOS.

Through diet and lifestyle, I healed my body and through the opportunity to become a mother, my body has healed my spirit. I believe the same is possible for you.

I am a Certified Holistic Health Coach that focuses on women’s reproductive health. Health Coaches are knowledgeable advisors that provide ongoing guidance as clients set goals and make sustainable changes to improve health and happiness. I design personalized programs to fit the needs of each client, provide a wealth of advice and information ranging from nutrition to self-care, and empower clients to achieve their wellness goals.

After years of PCOS, I balanced my hormones naturally and became pregnant on my own. I use my knowledge and inspiration to help women with PCOS and related conditions reclaim their health, fertility, and vitality.

Visit Sarah’s blog: www.EssentialWellnessbySarah.com

I wanted to share some of the unique features with you!

Top-notch medical care 

– They are the only Level III NICU with private rooms, should a baby need additional, specialized care.

Group prenatal care: Centering Pregnancy

Understanding that pregnancy can be a time of combined excitement, anxiety and confusion, we hope that this infographic will help you know what to expect during your second trimester.

Virginia Women’s Center is an advertiser on Richmondmom.com