Note from Liz: At the time of writing, I am 40 weeks and 2 days pregnant! I am looking forward to being on the other side with a newborn in my arms, but am still in a reflective state about how this pregnancy has gone and trying to enjoy the final days of pregnancy and check a few things off the list since God has given me some borrowed time. 

If you haven’t already read my post about “3 new things I’ve done this pregnancy”, make sure you check it out! I enjoyed all the feedback I got from you about which of those things you had tried and what was making a difference. I am tickled that many of you were inspired by the new things I tried.
Because we are creatures of habit, and some habits I have decided to continue in each of my pregnancies, today I want to share 3 things that I have continued to do in each of my pregnancies. And I’m not talking about continuing to indulge my sweet tooth (I never said I was perfect, did I?).

1.Exercise regularly, including prenatal yoga
One of my former colleagues, a wise older woman who is a grandma, really sold me on the importance of exercise in pregnancy. She told me (While I was pregnant with my son Teddy) that of her 4 births, the smoothest were those during which she had remained physically active. This has really stuck with me. I tend to be a pretty active person in general, but having the knowledge that childbirth is a marathon was a good mindset to encourage me to get in my 2-3 workouts each week.
As a busy mom of 2 now, some of those work-outs are active outings we do together (parks, museums, swimming) with my children, but I still aim to have at least 2 of those be exercise classes or work-outs at the YMCA (free childcare= huge bonus!!).
 
 Also, I find time for in-person prenatal yoga classes during the third trimester. This pregnancy I could not make it happen until the third trimester but it has still been valuable to me. I am “that mom” that brings a yoga mat to her birth and pulls out the pigeon and down dog at the most random times. But…if I did not practice and rehearse in advance, my body would not know those are positions that could really give me traction as I aim to birth naturally, letting my body take cues and get baby into position. I have taken prenatal yoga classes at Simply Yoga, City Yoga, and Yoga Garden based on when and where I could fit it in. I notice that when I exercise I have less charley horses (only one this pregnancy!!), more energy, and more stamina for birth.
 
2.Hire a doula
I love doulas! World Doula Week is taking place right now (3/22-3/28) and I can’t think of a better time to acknowledge the women who have accompanied me in my pregnancies and births. A huge shout out to Julie Pichon, Candice Hughes, and Cara Mehlon….my incredible doulas….and I am friends with many others in our local community. I have interacted with so many doulas through my FertilityCare and now Birth Boot Camp work that now on my website, I have a separate page to share their information because I could not fit them all on my main resource page AND because I know many families would benefit tremendously from hiring a doula. A doula is your cheerleader, your advocate, your lifeline, your labor coach and more during this sacred (& challenging) time.
 
3.Strive to eat a minimum of 80 grams of protein daily
When my husband and I first took our childbirth education class, we were happily surprised by the nutrition components that were taught. The main take-away for me from it was that 80 grams of protein is critical in order to give my body (and baby) what is needed in pregnancy and prevent pre-eclampsia, unhealthy weight gain, and other complications that are less likely to occur with proper nutrition. Dr. Tom Brewer developed the Brewer’s pregnancy diet which he taught to his OB patients. Over time, he has been able to disseminate this information to pregnant women in many corners of the world, and while protein is not the only component, it is one facet that I have embraced.  You can read more about the Brewer’s diet here and how it can be adapted in different situations and for different nutrition needs. I’m grateful that by following it I have been able to maintain a healthy weight in pregnancy and fueled my body with nourishing, whole foods.
 
Want to have an amazing birth? I offer local classes in Zionsville, Indiana and will be teaching a comprehensive 10-week class Sundays, September 9- November 11, 2018 from 3-5:30 pm.

Having a baby sooner than that or interested in teaching childbirth education to women and couples looking for modern, evidence-based learning? Make sure to check out the virtual class options (and in-person instructor trainings) available through Birth Boot Camp. 

(Above)- Here I am in the third trimester with all 3 kids: Teddy (almost 4), Ricky (in the womb), and Jenny (almost 2). What a joy to be their mother!

​Endometriosis (aka endo) affects women of all ages, ethnic backgrounds, and body types — endometriosis does not discriminate. Approximately 176 million women worldwide (1 in 10) are impacted by endometriosis, a women’s health issue that occurs when endometrial lining grows outside of the uterine walls. This tissue can grow on organs within the pelvic cavity, such as the ovaries, fallopian tubes and outer walls of the uterus. In addition, it has also been found on other organs like the bladder, rectum, and small and large intestines, leading to urinary and digestive issues. In extremely rare cases, it has also been found on the lungs and in the brain. 
 
When a woman is on her menstrual cycle, the endometrial tissue bleeds and sheds from these different areas causing inflammation, scar tissue, and adhesions. Because endometriosis affects the internal structure of the abdomen and pelvis, the associated muscles, nerves, fascia, blood supply and lymphatic system can be comprised. This can result in reduced mobility, pain, and fertility challenges.

Symptoms of Endometriosis
Endometriosis can look different from woman to woman based on to the severity of her diagnosis. Women may experience one or all of the symptoms listed below; in rare cases, she may not experience any of these symptoms.

• General pelvic, abdominal, back and/or hip pain
• Pain before and/or during your menses
• Heavy clots and bleeding during your menses 
• Pain with urination and/or bowel movements  
• Pain with intercourse 
• Digestive issues (constipation, diarrhea, bloating, nausea)
• Infertility  

 
Holistic Ways to Manage your Endometriosis Diagnosis

• Merciér Therapy - This is a deep gyno-visercal pelvic manipulation that breaks down scar tissue and adhesions, restores blood flow and circulation, and balances hormones naturally.
• Pelvic Physical Therapy - The pelvis and associated pelvic floor muscles are closely associated with the bladder, uterus, and rectum which are often times affected by endometriosis. This can create pain with peeing, pooping, and sex. These issues are commonly treated by a pelvic/women’s health PT.
• Functional Medicine - Seeing a functional medicine practitioner (FMP) who takes a more holistic approach to care would be beneficial. FMP’s will help to identify underlying factors that may perpetuate endometriosis. In addition, they may recommend supplements to optimize your health and wellness.
• Food & Nutrition - We are what we eat! An organic (or mostly organic) diet is best due to the toxins and chemicals found in non-organic foods. These toxins can cause hormone disruption. By consuming foods free of soy, processed sugar, dairy and gluten (which can be estrogen-mimicking and inflammatory), we can optimize the potential to heal through nutrition. Check out the Clean Fifteen and Dirty Dozen lists … a great resource for going organic.
• Hydration - Our bodies are made up of 60% water. Staying hydrated is important not only for endometriosis, but also for general health and wellness. A good goal is to drink 1/2 your body weight in ounces of water each day.
• Toxins & Detoxification - A huge connection has been linked to toxins and endometriosis. There are a variety of foods, toiletries, and household products that women use every day that can disrupt hormones and wreak havoc on our health. Below are some of our favorite ways to steer clear of toxins and detox the body:
  • Pitch the plastic Tupperware and switch to glass stat! Plastics leach estrogen-mimicking compounds which can create hormone imbalance
  • Healthy Living App or Think Dirty App to learn which beauty products and household cleaners are “clean”
  • Infrared sauna therapy, epsom salt baths, castor oil packs and dry brushing are all great ways to boost the body’s detoxification process.
• Stress Reduction - Finding ways to reduce stress can be of huge benefit to your health. Mindfulness practice, meditation and yoga are some of our favorite stress-reducing activities. 

Conclusion:
Creating a team of like-minded practitioners that are dedicated to addressing the root cause of endometriosis, is key to managing the symptoms. While endometriosis may never completely go away, in our experience, many women that implement these recommendations live with little to no symptoms at all.
 
If you suspect you have endometriosis, and you are looking for support in the Indianapolis area, we would love to connect!