Recently the UK government has made the suggestion that pregnant woman are in the high risk group from Covid-19. They suggest avoiding social contact for the next 12 weeks during the Covid-19 coronavirus outbreak. For many this can feel both concerning and very lonely. The worry is the stress the virus will put on the body but we also have to remember that anxiety can also have an effect on our body’s immune system. We are still open and taking all the precautions possible to keep all our guests safe and able to come in. The last thing you want is to be stuck and home and in pain! However, we have also put together a little plan to help you when at home, writes chiropractor Beccy Norman.
- Sleep well
- Infection fighting antibodies are reduced when you don’t get enough sleep
- Aim for 8 hours but should get a minimum of 7
- Make the most of taking a time out from a hectic lifestyle and rest. Every cloud has a silver lining! Self care is going to be one of the best forms of pregnancy care during Covid-19.
- Further along in your pregnancy sleeping on your left is suggested
- Use pillows to support your pelvis and neck.
- Particularly a pillow between your knees
- Rolling a towel and putting it at the base of your pillowcase is a great way to support your neck.
- Taking two naps a day , no more than 30 minutes each has been shown to offset the negative effects of sleep deprivation. So don’t panic if you didn’t get a great night’s sleep – all is not lost!
- Apps like headspace and Calm have both sleep mediation and sleep stories that many find helpful.
- Headspace is also offering free content during this period!
- Infection fighting antibodies are reduced when you don’t get enough sleep
- Move well
- There are plenty of Apps out there with at home yoga and gentle exercise
programmes for during pregnancy care during Covid-19. - Government guidelines still suggest that it is okay for high risk individuals to still go out for exercise. Make sure you try to get out in the fresh air even just for a walk. Fresh air will do wonders for both your mental and physical health.
- During pregnancy you are usually able to continue with any exercise your body is already used to.
- Try and be mindful of posture and movement patterns when at home, particularly if you are working from home and don’t normally do this.
- A good desk set up is essential, swiss balls can be a great option particularly for pregnant ladies.
- Take care when lifting and playing with other children in the family.
- There are plenty of Apps out there with at home yoga and gentle exercise
- Eat well
- Take the extra time at home to spend the time to cook delicious and nutritious dishes we don’t always have the time to do normally. The good news is all the lovely fresh fruit and veggies escape the stockpiling madness!
- Although government guidelines suggest 5 portions of fruit and veg a day , research shows that we receive the most benefit from aiming for more like 8 to 10 portions. No more than 4 of these should be fruit as they are still high in sugar.
- The main point is try and include as many colours as possible too! (beige is not a colour).
- It is particularly important at the moment to increase levels of vitamin C as out immune system cells need this to perform their tasks of fighting!
- Foods high in vitamin C include:
- Broccoli
- Sweet potato
- Peppers
- Kiwi
- Oranges
- Strawberries
- Tomatoes
- Take the extra time at home to spend the time to cook delicious and nutritious dishes we don’t always have the time to do normally. The good news is all the lovely fresh fruit and veggies escape the stockpiling madness!
- Stress Less
- When we are stressed , the immune system’s ability to fight off antigens is reduced.
- The stress hormone cortisol lowers the number of lymphocytes we produce
- These are our super important fighter cells!
- One of the main ways to reduce stress during this period is to switch off the media! “You can’t control your situation only your reaction”.
- Spend time reconnecting with friends and family over technology. They’ll be able to offer you both company, reassurance and a few laughs hopefully
- Take the time to read a good book.
- One of our lovely guests Jo Romero has written a fabulous book called “Love Life, Stress Less” which is on amazon and full of fab bite-size tips.
- And don’t forget One Body One Life, by our own clinic director, and chiropractor, Andy Green. This is also a fab read and covers loads of general health advice to keep you happy, healthy and well!
- Get Adjusted!
- Your spinal health is so important to the healthy functioning of your whole body. Pregnancy care during Covid-19 is very important, especially if you are suffering discomfort attributed to your pregnancy, which may be eased by our care.
- On top of this the last thing you want is to be sat at home in pain or increasing the risk of interventions during labour.
- at Reflex Spinal Health we are aiming to stay open as long as we possibly can in order to help as many of you as possible so please make use of us.
- We have taken every measure as possible In terms of cleanliness to keep the clinic as safe as possible.
- All advice from government and Public Health England about all ‘at-risk’ groups is acted on, but we can care for you safely, and if you are in pain this would be of great help, and relief, to you.
Do you have a question regarding your care? Are you are a potential new patient interested in pregnancy care? If so please don’t hesitate to contact us on: 01189462100
