Pregnancy is a time of great changes for the body. While some changes can be seen with the naked eye, there is also a lot happening deep within the body. This article specifically aims to talk about bone health, an area of pregnancy that is not always discussed.

Pregnancy is actually reported to be good for a mother’s bones. During pregnancy, women are more able to absorb calcium from what they ingest and their bodies produce more estrogen, which acts to protect bones. During the beginning stages of pregnancy, a mother’s absorption of calcium doubles and is stored in her bones. This calcium will be used in the later stages of pregnancy to form the bones of the growing fetus.

If the mother receives enough calcium during pregnancy, there should be no negative side effects to her body. However, many women are not in the habit of getting enough calcium normally, never mind during pregnancy. If the mother does not receive enough calcium, the growing fetus will draw the calcium that it needs from its mother’s bones. This can cause a loss in bone density and in extreme cases, osteoporosis.  If  a woman is of  normal childbearing age, any bone mass lost during pregnancy is usually recovered when pregnancy and breastfeeding are ceased.

Breastfeeding is also a crucial period for bone health and can also result in a decrease in bone density for women. This is because the infant still wants the calcium but the body is not producing increased levels of estrogen anymore which make the body more susceptible to calcium. Therefore, the calcium for the baby comes from the mothers bones.  However, women rapidly regain bone density when breast feeding is stopped. It is important to continue to take prenatal vitamins and have an increased calcium intake during breastfeeding for this reason.

There are many different ways to promote bone health, in both habit and diet. Women between the ages of 19 and 50 should ingest 1000 milligrams of calcium per day. Calcium can be found in dairy foods such as milk, cheese, and yogurt. Other great sources of calcium include green leafy vegetables such as spinach, kale, broccoli, bok choy, collard greens, and mustard greens. Foods high in protein can also be a good source of calcium, such as edamame, eggs, tofu, beans, and some fish. Some people use calcium supplements as a way to obtain the needed calcium. It should be noted that this is not the recommended way to obtain calcium. Calcium supplements should be used to make up the deficit not as a primary source of calcium.

There are other vitamins and minerals that are important to bone health. Vitamin D plays an essential role in calcium absorption during pregnancy. The most common way that people get vitamin D is by foods fortified by Vitamin D, such as milk. Vitamin D only naturally occurs in fish, liver, and egg yolk. Other minerals and vitamins crucial to bone health are protein, phosphorous and magnesium however calcium and Vitamin D remain the most crucial.

Besides diet, a great way to maintain bone health during pregnancy (and throughout life in general) is to exercise the bones. The best way to do this is by weight bearing exercises.

It is important to note that most women do not experience significant bone damage during pregnancy. If mothers keep up with their nutrient intake and remain active, the effects of pregnancy on bone health will be minimal.

About Healing Hands Chiropractic:

Healing Hands Chiropractic is a full-service family wellness center specializing in Webster certified prenatal & family chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy, pregnancy & birth classes and breastfeeding support.

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Pregnancy affects nearly all systems of the body. Sinus congestion and constipation are often an issue. Breathing and digestion are affected as the baby grows, compressing and displacing organs within the mother’s body.  Skeletal position also changes. As the baby grows, it lifts and widens the rib cage up to 3 inches.  The pelvis also widens to prepare for birth.  All of these changes may affect each mother uniquely, and massage can help ease the ensuing discomforts.

Stress during pregnancy is common, as it is a major life change.  Many practitioners believe that everything the mother feels, the baby also feels.  Stress affects hormone levels within both mother and child, and this can affect fetal development.  The best thing an expectant mom can do for her baby is to stay relaxed and promote feelings of love and well being within herself.
Studies have shown that women who received pregnancy massage not only experienced lower levels of stress hormones and fewer common discomforts, but also had fewer complications during labor and fewer premature births than those who did not receive massage.*
*Journal of Psychosomatic Obstetrics & Gynecology, 20, 31-38

Benefits of Prenatal Massage:
~Reduces stress levels
~Eases back and pelvic pain caused by changes in posture
~Reduces swelling of feet and ankles
~Improves skin elasticity, reducing stretch marks
~Improves sleep
~Improves digestion

~Reduces sinus congestion
~Relaxes and soothes baby

The effects of pregnancy do not end after the baby has been delivered.  The body takes time to shift back to its original alignment.  Trigger points that developed may still cause pain, stiffness and weakness in the muscles.  The body continues to create the hormone relaxin for up 4 months postpartum, and this perpetuates the excessive flexibility and weakness in joints. It can be hard for a new mother to focus on anything but her new child, but it is important to realize that time spent caring for herself enables her to care for her baby in the best way possible.

Benefits of Postpartum Massage:
~Brings the body back to pre-pregnancy alignment
~Helps with tension and muscle pain of the neck, shoulders & low back
~Aids in returning the uterus to normal size
~Soothes digestive trouble
~Energizes and helps to eliminate fatigue
~Balances hormones & sleep cycle
~Decreases stress and the effects of depression

Shalon Da~Nai Spaulding is a NH Licensed Massage Therapist.  She is Certified in Pregnancy Massage and Postpartum Massage.  Shalon also offers labor support techniques and Infant Massage classes.

All practitioners at Healing Hands Chiropractic specialize in prenatal and postpartum care, including chiropractic, acupuncture, reiki, and yoga. We also offer workshops in pregnancy, childbirth, and wellness.

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The Honoring Your Birth series is based on a philosophy called “woman-centered birth,” in which the needs and desires of the laboring mother are the foundation of her perinatal care. Class material is based on the ALACE childbirth education curriculum, which emphasizes informed decision-making and a holistic approach to childbearing. Topics covered in this series include:

• Physiology of normal birth
• Understanding medical interventions / Informed decision-making
• Coping methods for pain, both natural and medical
• Positions for labor and birth
• Newborn appearance, behavior and concerns
• Postpartum family life
• Breastfeeding & attachment parenting

Healing Hands Chiropractic offers some of the only classes in the greater Manchester and Nashua areas that are not affiliated with a specific hospital. This independence allows them to work for you, the parent, rather than an institution. While some hospital-sponsored birth classes may cost a bit less, parents can benefit significantly from the independent nature of these classes.

Classes are available in weekday evening or Saturday afternoon formats. The cost for either series is currently discounted to $99 per family (regularly $150). Upcoming class dates are Wednesdays, April 8^th through May 6^th, 6:30-8:30 pm; and Saturdays, April 18^th and 25^th from 12-5 pm.  For more information, please call 603-434-3456 or email Jenny Everett King at jenny@healinghandsnh.com.

Also available at Healing Hands Chiropractic are prenatal chiropractic care (including the renowned Webster Technique), prenatal yoga, pregnancy massage, and childbirth education. For more information on Healing Hands Chiropractic, please visit www.HealingHandsNH.com. 

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 Healing Hands Chiropractic located in the Manchester|Nashua, NH Region, offers a comprehensive prenatal program with pregnancy chiropractic care, prenatal yoga, pregnancy & birth classes and massage. 

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