STAY COOL AND COMFORTABLE  First of all and off topic, congratulations to Lynnie Genho who won a copy of Husband-Coached Childbirth in last week's giveaway.As you read on Tuesday (Part 1), dehydration and hyperthermia can cause
dangerous complications of pregnancy. Remember you have permission to be a Drama Queen during the summer months! Take it easy and take care of yourself as the
temperature climbs. You can also enlist
your coach and assistant coaches to help you take advantage of one, some or all of these comfort
measures to avoid dehydration and hyperthermia in the first place. The simplest steps you can take are staying hydrated, getting rest, and staying out of direct sunlight and high temperatures. Above all, good judgment is the
best guide when you are out and about in the heat and sunlight. Here is a more detailed list of suggestions and tips I complied from
having had two summer pregnancies already, and all the reading I did on the subject (see the articles in the reference section
below).  Clothing and Fabrics- Wear light-colored clothing that will reflect the
sunlight. - Stay away from dark colors that absorb heat if you are out
and about during the day. - Wear non-restrictive clothing to minimize swelling – you
want to encourage optimal circulation as much as possible. Pay special attention to wear clothing that isn't restrictive
around your waist area. - Wear a cooling bandana – there are several brands
available in the stores, or you may be able to shop local and support a crafter
at an area farmer’s market. - Wear fabrics that are breathable and keep you cool, such
as Cool Max (wicks sweat), Lycra (keeps shape while being elastic) and Supplex
(cottony feel and quick-drying). Stay
away from Spandex and nylon based fabrics that don’t let your skin breathe. - Breathable fabrics can also help prevent heat rashes on
your breasts and abdomen, the areas that rub against the fabric the most. - Avoid open-weave fabrics that allow the sun to reach your
skin.  Cool Comfort Measures- Carry a spritzer bottle or personal misting fan with
you. For extra cooling, keep them in
filled in the refrigerator until you need to take them with you. - Take frequent, quick showers – air dry if you have time,
or pat dry if you need to move on with your day. - Stay cool indoors by sitting in an air conditioned space
or near an electric fan. - If air conditioning isn’t an option, try an air filter or
a dehumidifier. These are especially
helpful if you live in a humid climate. - Find the most comfortable room in the building and make
that your nest. If your house or
workplace doesn’t have one of those rooms, think about investing in a personal
air conditioner that you can leave in your space, or move around with you. - Keep beauty products such as sun lotion, moisturizer or
toner in the refrigerator. Applying a
cold product to your skin will give you an instant cool down. - Use cold packs or ice cubes at wrist pulse points, the
back of the neck and on the forehead.
You can keep long-lasting soft-gel cooling strips in your car or purse
when you know the freezer isn’t going to be handy when you are out running
errands. - Get long hair up and off your neck. You can braid it, tie it in a ponytail or
clip it up. - Raise your legs at every opportunity – encourage good
circulation whenever and however possible. - If you don’t have a swimming pool, fill a wading pool with
water and place it in a shady part of your yard or patio. Cool off as needed!  Exercise- Wear a heart rate monitor to ensure your working heart rate stays in a safe range while you exercise. Ask your care provider what they feel is a safe heart rate for you. - Avoid exercising during the hot hours. Wherever you are in the country, the
temperature is generally the hottest between 10:00 am – 3:00 pm. - It follows to limit your outdoor activities to the hours
outside of 10:00 am and 3:00 pm. - Instead of walking outside, do your walking inside at an
indoor track or at an indoor shopping mall. - Swimming is a good warm/hot-weather option. It supports your growing body, the feeling of
weightlessness is awesome, it cools off your whole body, it takes weight off
the sciatic nerve, and it encourages the baby into an optimal birthing
position. - Prenatal yoga can be another good option. A class taught by an experienced prenatal instructor will provide a good mix of heart healthy poses, strengthening poses, and relaxation (see "Mind Over Matter"). - Do the pregnancy exercises assigned by your Bradley Method® instructor. They are designed to be gentle enough to do during any time of the year, yet there is enough repetition to strengthen the muscles you will need for your labor.  Fluids- Drink 8-10 glasses of water per day, and more if you are
active. - Avoid caffeinated drinks. Caffeine acts as a diuretic and
it may increase the frequency of urination, which can then lead to a reduction
in your body fluid levels – hello, dehydration.  Food- Eat little meals more often. Large meals increase your metabolism and this
could make you feel hotter. - Eat fluid-filled foods, such as strawberries, celery,
watermelon and cucumber. - Make healthy popsicles by freezing organic fruit juices. - Treat yourself to a meal at a restaurant – use their air
conditioning and you can keep the heat out of your kitchen since you won’t be
using your stove or your oven for food prep that night.  Hustle and Bustle- Do your chores early or late in the day when the
temperature is cooler. - Move slowly and avoid rushing. - Avoid movements that could lead to light-headedness, such
as repetitive bending or rushing around on staircases.  Mind Over Matter- Relaxation – the key to The Bradley Method®. It is easier to keep your body temperature
lower if you are calm and relaxed instead of stressed and hurried. Take the time to practice some mental imagery
and move through your day with the intention to stay cool. - Breathe – a good rhythmic breathing pattern can reduce
heat production in your body. The
foundation of relaxation is breathing that supports a relaxed state. Bradley instructors love to encourage
abdominal breathing anytime and anywhere.  Sun Safety- Stay out of direct sunlight as much as possible. Sunburn impairs the body’s ability to cool
itself and it causes the loss of body fluids. - If you must be or choose to be in the sun, use a good
sunscreen, at least SPF 15. The natural
momma in me will encourage you to find a sunscreen that is organic, thereby
minimizing the amount of chemicals absorbed into your bloodstream. - Avoid mid-day direct sun exposure. If you live in the north, this means stay out
of the sun between 11:00 am – 4:00 pm.
If you live in the south, this means 10:00 am to 5:00 pm. - Use a sun hat and sunglasses to avoid prolonged exposure
or sunstroke. - Apply a sun lotion at the end of the day whether or not
you sunburn. The ingredients will soothe
and restore your skin from the drying effects of the sun.  I wish you a safe and healthy summer. Let me know which cool and comfort measures
you like the best and your name will be entered for chance to win a tube of my favorite sun product, “rated highest for
safety and efficacy by the Environmental Working Group” (their promo!) – Badger
Company’s SPF 30 For Face & Body Badger.Disclaimer: The
material included on this site is for informational purposes only.
It is not intended nor implied to be a substitute for professional
medical
advice. The reader should always consult her or his healthcare provider
to
determine the appropriateness of the information for their own
situation. This blog contains information about our classes available in
Chandler, AZ and Payson, AZ
and is not the official website of The Bradley Method®. The views
contained on this blog do not necessarily
reflect those of The Bradley Method® or the American Academy of
Husband-Coached
Childbirth®. References: http://www.freedrinkingwater.com/water-education/water-pregnancy.htm http://www.medicinenet.com/script/main/art.asp?articlekey=52172 http://www.medicinenet.com/script/main/art.asp?articlekey=51783 http://www.pregnancytoday.com/articles/healthy-safe-pregnancy/pregnant-during-the-summer-months-3185/ http://www.suite101.com/content/coping-with-the-heat-in-pregnancy-a129230
http://www.parentingweekly.com/pregnancy/pregnancy_health_fitness/hot_summer_safety.htm
http://www.courierpress.com/news/2007/jun/18/staying-cool-pregnant-women-face-greater-risks/ http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=5 http://www.parents.com/pregnancy/my-body/pampering/summer-pregnancy-issues/?page=6 |
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