Please listen to your body and the advice of your medical professional. Start slow, and increase as you feel more comfortable as your body heals and recovers.

This 12-week cycle of workouts is designed for women who have recently had a baby and have clearance from their midwife or doctor to start exercising again. Usually, women receive the green light to exercise at about six weeks after delivery, but your specific timeframe may be longer or shorter.

Please listen to your body and the advice of your medical professional. Start slow, and increase as you feel more comfortable as your body heals and recovers.

The primary goal of this program is to build up your base level of overall fitness, core strength and stability, and conditioning your body after the recovery period. In this program you will start with walking-only workouts for six weeks.

Then you will transition into six weeks of a workout routine that alternates bodyweight exercises, walking or other cardio intervals, and kettlebell workouts. We will also work on improving mobility and flexibility with simple movements including crawling, squatting, and stretching.

Workouts are programmed three days per week for a full 12 weeks, with optional additional walking or mobility work and recovery workouts on off days.

Equipment Needed:

There is a sample of the workouts from each phase below, but you can download the full 12-week program by clicking on any of the links provided below.

Click to Download the Complete 12-Week Program

Training Schedule:

• Monday – Walking Workout 1
• Tuesday – Mobility/Recovery Day
• Wednesday – Walking Workout 2
• Thursday – Mobility/Recovery Day
• Friday – Mobility/Recovery Day
• Saturday – Walking Workout 3
• Sunday – Mobility/Recovery Day

Week 1: Day 1

Week 1: Day 2

Week 1: Day 3

Week 2: Day 1

Week 2: Day 2

Week 2: Day 3

Click Here to Download the Program

Second Phase: Combo Workouts

Training Schedule:

• Monday – Workout 1
• Tuesday – Mobility/Recovery Day
• Wednesday – Workout 2
• Thursday – Mobility/Recovery Day
• Friday – Mobility/Recovery Day
• Saturday – Workout 3
• Sunday – Mobility/Recovery Day

Week 1: Day 1

A: Bodyweight Circuit #1

B: Mobility/Flexibility Workout #1

Week 1: Day 2

A: Conditioning Circuit #1

B: Mobility/Flexibility Workout #2

Week 1: Day 3

A: Kettlebell Circuit #1

B: Walk 20 Minutes

Week 2: Day 1

A: Bodyweight Circuit #2

3 Rounds:

B: Mobility/Flexibility Workout #1

Week 2: Day 2

A: Conditioning Circuit #2

B. Mobility/Flexibility Workout #2

Week 2: Day 3

A: Kettlebell Circuit #2

B. Walk 25 minutes

Click to Download the Complete 12-Week Program

The post New Moms: The 12-Week Postpartum Workout Plan appeared first on Breaking Muscle.

I have been an athlete my whole life. That is how I define myself. So when I became pregnant, the transformation of my body was difficult to deal with, though incredible to observe. Just like every other expectant mom, I experienced structural changes and discomfort in my own body. It’s crucial to understand these changes to the body so you can rehabilitate the muscles that matter. This is especially true for athletes who want to get back to sports quickly. Compounding any existing muscle imbalances and instabilities with those sustained during pregnancy will often lead to increased weakness and lower back, hip and pelvic pain.

We’ll cover basic restoration for day-to-day movements alongside strength rehab for athletic moms.

Muscular Shifts During Pregnancy

During pregnancy, the shift in weight distribution and centre of gravity causes pressure to mount on the mother’s lower back, hips, and pelvis. This tightens the hip flexors and weakens the gluteals and hamstrings considerably. The imbalance can cause lower back pressure and a lot of pain. The abdominal wall may also separate, creating what is called diastasis recti, and the hormone relaxin is released which loosens all the ligaments in the pelvis. To top it all off, the ligaments of the pelvis, adductors and glutes are all weakened further during the birthing process. It’s a hell of a lot to deal with, and the overall result can be painful – many women have trouble climbing stairs and walking at a brisk pace.

But all is far from lost. I am back to doing the sports I love at a high competitive level, and I want you to get back to what you enjoy, at the level that you desire. The journey back to your former athleticism starts here.

The Road to Recovery

As a new mom, you will have some restrictions. Sit-ups are out, due to diastasis recti. So are single leg movements such as step ups, as the separation of joints in the pelvis make these movements painful, if not impossible. We’re going to begin with some basic movements which work around these restrictions whilst moving your closer to your athletic goals. I’ve put together videos and simple guidelines for all of the exercises.

You’ll gently work the transverse abs, providing a strong corset that will pull in the separated rectus abdominis. You’ll perform gluteal work to balances the pelvis again, which will relieve pressure from the lower back. And you’ll do hip flexor work to engage the weakened adductors.

Continue to Page 2 for Full Exercise Videos and Descriptions

8 Exercises to Make an Athletic Comeback Post-Partum: 1. Expand and Contract

Muscle group(s): Transverse abdominis

This is the most basic of the transverse abdominis exercises and can be done by anyone and everyone. These are designed to tighten and strengthen the transverse abs without straining the lower back or the weakened rectus abdominis.

• Aim to do at least 10 repetitions and hold each position for at least 3 seconds.
• Remember to breathe – there is a lot of pressure on the diaphragm when the transverse abs are activated. 
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: 2. Angry Cat, Happy Cat

Muscle group(s): Transverse abdominis, rectus abdominis

These movements help to pull in the abdominal muscles without too much stress.

• Aim to do a minimum of 10 repetitions and hold each position for at least 3 seconds.
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: 3. Knee to Elbow Crunches

Muscle group(s): Core, transverse abdominis

This exercise uses the transverse abs and core to brace and balance the body. The glutes, hamstrings, upper back, and rear delt muscles also come into play, to help keep a strong posture when carrying and breastfeeding a baby.

• Aim to do a minimum of 10 crunches each side holding each position for a minimum of 2-3 seconds.
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: 4. Supine Single Leg Extensions

Muscle group(s): Transverse abdominis

This is a more challenging exercise. The aim is to continuously press the middle of the back into the floor while extending the leg down to the floor. To create even more of a challenge, this exercise can be performed with a straight leg.

• Aim to do a minimum of 10 each leg, lowering the leg down to the floor slowly to the count of 3 or 4 seconds.
• Remember to breathe.
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: 5. Supine Hip Extensions

Muscle group(s): Gluteals, adductors

In this exercise, it’s important not to arch your back. This ensures the glutes are being activated and not the erector spinae muscles. Squeezing a tennis ball between the knees is a great tool to further engage the adductors.

• Aim to do a minimum of 10 repetitions, holding hips up for at least 2-3 seconds.
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: 6. Prone Single Leg Hip Extension

Muscle group(s): Gluteals

This exercise is simple, but with weakened glutes it can be difficult. The knee only needs to be raised off the floor a little, but it is important to keep both hip bones pressed into the floor.

• Aim to do a minimum of 20 repetitions each side.
• While keeping tension in the glutes, do small pulses as demonstrated in the video.
• Perform once through.

8 Exercises to Make an Athletic Comeback Post-Partum: 7. Supine Knees Side to Side

Muscle group(s): Core, transverse abdominis

This exercise challenges the adductors via the tennis ball between the legs, and brings obliques along for the ride with an added twisting motion. This movement is also good for stretching the erector spinae and the thoracolumbar fascia, which become tight due to the forward tilt of the pelvis during pregnancy.

• Do a minimum of 10 repetitions each side, lowering legs to each side to the count of 3.
• Perform once through.

8 Exercises to Make an Athletic Comeback Post-Partum: 8. Plank Hold with Single Leg Hip Extensions

Muscle group(s): Transverse abdominis, glutes

This exercise is the most challenging of the transverse abdominis exercises given here. It is important to keep the abdominals braced and the butt down when performing the hip extension. By keeping the leg bent and raising the knee, this engages the glutes while keeping the transverse abdominis activated the entire time.

• Do a minimum of 10 each side, extending the hip for 2 or 3 seconds.
• Perform 3 times through.

8 Exercises to Make an Athletic Comeback Post-Partum: Gentle Consistency Is Key

The key is to start slowly and build up. Each day, build on the intensity by performing one or two more repetitions each set, holding each position for a little longer, or upgrading to more physically demanding exercises.

Regular performance of this combination of exercises will help you to restore proper functional strength and mobility after pregnancy. You will ensure a solid foundation to go back to your sport and kick butt, with a balanced body and a beautiful little spectator by your side.

More Like This:

• 5 Simple Tips for Postpartum Mental and Physical Health
• 12 Weeks of Workouts to Rebuild After Diastasis Recti
• You Don’t Have to Be Normal: The Reality of Postpartum Fitness
• New on Breaking Muscle

Photo courtesy of Shutterstock.

The post How to Restore Strength for Sport Post-Pregnancy appeared first on Breaking Muscle.

My First Trimester Slump

I am eleven weeks pregnant with my fourth child. I feel great now, but there were a few weeks when I thought one or all of these things every time it was training time.

• “I’m soooooo tired. I can’t.”
• “I’m going to throw up. Nope.”
• “I really just don’t feel like it. Maybe tomorrow?”

These sentiments above sum up the three biggest challenges active women face during the first trimester:

1. Fatigue
2. Nausea/lack of appetite/vomiting
3. Lack of motivation.

Over my next few articles, I’m going to help you work through each of these common struggles by discussing their causes and a few ways to deal with the difficulties. Today’s topic is fatigue.

Why Am I So Tired?

During my first pregnancy, I remember telling my husband, “I didn’t think you could be this tired.” (I said that again a few days after my daughter was born, but oh well.) Pregnancy fatigue can be repressive. Getting plenty of sleep the night before doesn’t stall it. And if you exercise you may be even more prone to fatigue, since you’re expending more energy than a sedentary woman.

Progesterone levels also increase during pregnancy and can contribute to the drowsiness. Here’s the reality: progesterone (and the tired feeling associated with it) is a good thing during the first trimester and crucial for the health of your growing baby.¹ If you’re a hard charger you might not like this fact, but it is especially true for athletic women, who often have low progesterone levels.²

That said, feeling like you could fall asleep in the middle of a deadlift is not exactly conducive to good training. Here are three solutions for dealing with that sleepy feeling:

1. Find an Alternative

Here’s my intended training week from week eight of my current pregnancy:

• Monday: 5k run with double stroller
• Tuesday:  Kettlebell workout
• Wednesday: Hike with kids
• Thursday: Hour walk/yoga
• Friday: 10k run
• Saturday: Yoga, kettlebell workout
• Sunday: Run one hour, easy pace

Here’s what it ended up looking like:

• Monday: 5k run/walk with stroller (I won’t even mention how long it took)
• Tuesday:  Kettlebell workout (took twice as long as it was supposed to, and may have included cheated reps)
• Wednesday: Hike with kids (let the husband carry the toddler this time)
• Thursday: 30 minute walk (had to cut it short for an emergency bathroom trip)
• Friday: Yoga (legs up the wall, yesssss)
• Saturday: Off
• Sunday: 30 minute run by myself (which was mostly walking, if I’m honest)

Needless to say, I was really tired that week. But the moral is, if you feel too tired to do your planned workout, do something else. If packing up the kids and going to the gym seems like too much of a chore, do a bodyweight workout at home or find a yoga sequence to try. Take a walk outside and get your body moving. Just avoid doing nothing at all. Finding a way to move will help you feel energized, especially if you can get outdoors.

2. Eat More

If you’re active, you need to eat more – period. If you’re pregnant and active, you need to eat a lot more. Your body already has a lot of extra stuff to do, and the energy demands of exercise compound the need to consume more calories. Consider this research about non-pregnant female athletes by Louisiana State University School of Medicine:

One discovery has been that chronic energy deficit in the female athlete can cause musculoskeletal and reproductive dysfunction. Despite previous theories on the causes of menstrual dysfunction and the increased risk of stress fractures in the female athlete, studies have shown that the primary mechanism of menstrual disturbance in the female athlete is low energy availability. Even normally menstruating athletes can be in a state of low energy availability and can therefore experience deleterious effects on musculoskeletal health and performance.³

For athletic women, experts recommend consuming an extra 300 calories per day, especially in the second and third trimesters, although this calorie recommendation varies from person to person.⁴ If at this point you’re saying, “But I can barely keep anything down!,” please stay tuned for part two of this series.

3. Manage Your Stress

In a fascinating study published in The Journal of Midwifery and Women’s Health, researchers drew the following three conclusions about a sample group of pregnant women in the first trimester.

1. Women who experienced fatigue also tended to feel nauseous during the day and tired when they woke up in the morning.
2. Fatigue levels did not seem to correlate to environmental variables (i.e., hours worked at a job or number of other children at home).
3. “[S]ignificant correlations were observed between fatigue and psychological variables that included depression, anger, anxiety, and confusion. These data suggest that fatigue is a significant problem for pregnant women and is not resolved by rest.”⁵

Point number three stood out to me because it drives home an important point that is often overlooked. Pregnancy presents an opportune time to develop a self-care ritual and connect with your deeper self. Find something that calms your mind and makes you feel centered. Maybe it’s prayer, meditation, or deep breathing. Maybe it’s a warm bath. Or maybe it’s a (moderately sized) glass of vino and a good book.

If you’re an athlete, you push yourself to your limits, often on a daily basis. Take time every day to unwind and connect with your own thoughts, emotions, and hopes. You can sleep all you want, but it won’t be restful unless your mind is also at peace.

One of my favorite practices for pregnant moms is the Ayurvedic tradition of self-massage, or abhyanga. It is a massage that starts at the crown of the head and continues to the feet (and let’s not be prudish – yes, some women also massage the perineum to help prepare for labor. I’ll leave that up to you.) It takes five minutes, is a great way to relax after a long day, and some people even say it prevents stretch marks.

The bottom line: find a daily ritual that relieves stress and helps you re-focus and center yourself.

You Can Get Through It

I’m not going to lie – first trimester fatigue can be overwhelming and supremely annoying. But it’s probably going to happen at some point. Try to find ways to work with it, rather than in spite of it. Modify your workouts, increase your caloric intake, and manage your stress. These three baby steps (excuse me) will pave the way to a healthier you – both during pregnancy and after.

More Like This:

• Hundreds of Free Workouts for Pregnant and Postpartum Women!
• How Pregnancy Can Make You More Fit
• 3 Reasons to Lift Weights During Pregnancy
• New on Breaking Muscle Today

References

1. Shaw, D., and Nagadeepti, N. “Luteal insufficicency in first trimester.” Indian Journal of Endocrinology and Metabolism. 17(1): 44-49, January 2013.

2. Georgia Reproductive Specialists. “Menstrual Disturbances in Female Athletes.” Accessed 14 October 2015.

3. Drakh, A. et al. “Low Energy Availability in Female Athletes.” Medscape. Updated Jan 2014.

4. Fink, Heather Hedrick. Practical Applications in Sports Nutrition. Jones & Bartlett Learning, Nov 25, 2013.

5. N. Reeves, et al. “Fatigue in Early Pregnancy: An Exploratory Study.” The Journal of Midwifery and Women’s Health. 36:5, September/October 1991.

Photo courtesy of Shutterstock.

The post First Trimester Fitness: 3 Ways to Overcome Fatigue appeared first on Breaking Muscle.

“I’ve kept up with [insert type of exercise here] through my whole pregnancy, but my [insert body part here] is killing me. Why is this happening? Do I need to stop?”

Although I’m not pointing fingers at any one type of exercise, it’s usually some kind of high-impact workout like running or box jumps for time. And the body part is usually somewhere in the vicinity of the low back or pelvic girdle.

Sometimes my recommendation is simple: “Stop doing that.” I know you don’t want to hear that, though. You feel good in the middle of a WOD or on mile five of your daily run. But how do you feel the day after? Is it worth it?

Weighing the Costs

For some people, the answer is yes. But that’s not the case for everyone. I know this next sentence might not make me popular, but here it is. Sometimes, the best answer is to take a break from the activity that’s causing problems during pregnancy.

This was my experience with running while pregnant with my third child. I planned to run a half marathon at 25 weeks. But after twenty weeks of running, I had had enough. I was dealing with some problems I had always heard about but never experienced, namely:

• My low back was screaming at me.
• I had horrible pelvic girdle pain after running.
• There was a lot of – how do I put it? Downward pressure. Too much downward pressure. Okay, I’ll just say it: stress urinary incontinence. There.

The bad news is, if your activity of choice is causing one or all of these three symptoms, it’s probably not going to get any better until after your pregnancy.

But chances are, if you’re really in love with your activity (and you probably are if you’re still doing it), you’re not going to want to quit. So here are a few solutions for these common problems.

1. Back Pain: Focus on Alignment

According to a study published in The Indian Journal of Occupational Therapy, lower back pain in pregnancy is related to the following four causes:

1. The baby puts pressure on the lumbosacral nerves.
2. The anterior abdominal wall muscles function less efficiently, leading to spinal strain.
3. Increased lordosis in the low back due to the increased size of the uterus.
4. Laxity of ligaments related to increased relaxin.

The best way to address these issues is to work on your alignment – not just during exercise, but during everyday life. Because if you’re walking around with poor alignment, it doesn’t really matter how much yoga or lower back strengthening exercises you do.

My third pregnancy was pretty much low back pain-free, with the exception of that period of time when I was running, due to making simple alignment adjustments. The most important adjustment I made was something I learned in an alignment workshop with biomechanist Katy Bowman. You can watch Katy fixing my rib thrusting habit in the video below:

Me with alignment expert Katy Bowman during the second trimester of my pregnancy.

If you try this at home (and I recommend you do), you’ll notice your core muscles feel more active with your ribs drawn in. By not allowing your belly to draw your ribs forward, you will build stability in the deep core musculature and prevent excessive stress on the lower back. This simple alignment cue was a game-changer for me.

2. Pelvic Girdle Pain: Stabilize

Pelvic girdle pain (PGP) is a bit of a blanket term used to describe severe pain in the pelvic and hip area. I’ve known women who have been completely debilitated by pelvic girdle pain during and after pregnancy. Although the exact causes remain a bit mysterious, recent research has shed some light on ways to cope.

A fascinating 2004 study published in The Spine Journal studied the effects of stabilization exercises on PGP. One group received physical therapy without any exercise intervention. The other group received the normal physical therapy interventions (heat/cold, massage), but did not do any stabilization exercises.

The exercise group outperformed the no-exercise group by a long shot. They reported lower pain intensity and higher quality of life, and performed better on physical tests. Additionally, they reported these effects up to one year postpartum. So when it comes to dealing with PGP, stabilization is the name of the game.

“[I]f you’re dealing with PGP, skip the heavy squats and opt for stabilizing exercises that will keep your joints healthy and strong.”

Unfortunately, activities like jumping, running, and heavy squatting don’t exactly promote stability. So if you’re dealing with PGP, skip the heavy squats and opt for stabilizing exercises that will keep your joints healthy and strong. Or if you want to keep doing squats, at least add in some stabilization exercises to your daily routine.

For example, try the following sequence every day, preferably in the morning and evening. Do it for three rounds each time and see if you notice any beneficial effect.

• Staff pose – 30 seconds, breathing deeply, focus on elongation of the spine
• Sunbird – 5 reps per side, slow and controlled with deep breathing
• Chair with block between knees – hold for 5 deep breaths
• Cat/cow x 10 breaths
• Clam exercise x 5 reps per side
• Hip bridges with block between knees x 10
• Modified legs up the wall – 3 minutes

Staff Pose

Sunbird

Chair Pose – place a yoga block between your knees

Hip bridges – place a yoga block between your knees

3. Stress Urinary Incontinence: Decrease Impact

In my experience, the best way to deal with stress urinary incontinence during pregnancy is to minimize impact. It’s just physics. Bigger belly = more stress = more leakage. And even in non-pregnant people, high-impact activities are more likely to cause stress urinary incontinence, as noted in a recent research review on athletes and urinary incontinence:

Gymnastics was the sport which presented the most urine leaking (67%), followed by basketball (66%), tennis (50%), hockey (42%); trekking (29%); swimming (10%); volleyball (9%); softball (6%) and golf (0%). The activities which provided the most urine loss were those which included jumps, high-impact landing and running. Jumping with legs open was a complaint in 30% of the athletes; followed by jumping with legs together (28%). The author believes that women have a ‘continence threshold’ which corresponds to the amount and time which the perineum muscles can stand efforts and repetitive impacts.

Later in this article, the author noted that stress urinary incontinence should not deter people from practicing their sport. In the case of pregnancy, I usually recommend avoiding activities that cause serious stress urinary incontinence.

Again, this is a conservative approach. But unless you’re being paid to do box jumps or run marathons, I don’t see why you would bother with the leakage and also risk developing more serious issues like pelvic organ prolapse.

Don’t Be Afraid to Just Stop

A lot of women I talk to are concerned that if they stop doing their favorite activity during pregnancy, they will undo all the hard work they’ve done and never be successful at their sport again. I can assure you, if you were serious about your activity before pregnancy, you will most likely find yourself craving it when your body has recovered, even if you do take a break.

And who knows – maybe taking time off will lead you to find a new activity you love just as much. Time to work on your golf swing?

More Like This:

• Load Bearing 101: Lessons From Katy Bowman in How to Hold Your Own Weight
• 6 Exercises for Rebuilding Your Core After Pregnancy
• 2 Myths About Women and Weight Lifting Debunked
• New on Breaking Muscle Today

Photos courtesy of Shutterstock.

The post When Pregnancy Is a Pain: Solutions for 3 Common Problems appeared first on Breaking Muscle.

That’s what I used to think, but after having three children I started to see things differently. Pregnancy affects your body long after your baby is born, and what you do before your pregnancy affects your experience as well. I don’t know if having a baby is a circle, or a sphere, or a time warp, but it’s definitely not a linear, nine-months-and-then-you’re-done kind of thing.

Where does exercise fit into that bigger picture? Here are a few insights into how exercise can benefit women before, during, and after pregnancy – as well as some stories of how other women have done it.

Before You Conceive: Get Regular

When it comes to exercise and getting pregnant, a healthy cycle is a critical starting point. If your cycles are irregular, it’s going to be hard to achieve pregnancy in the first place. Being lean is often associated with low fertility, but this common conception just scratches the surface of what’s really going on when women have irregular or absent periods.

Coach and nurse practitioner Vanessa Bennington detailed three issues that contribute to absence of menstrual cycles, aside from low levels of body fat. Here are a few snippets from her explanation:

Issue #1: Body Weight Not Body Fat

Falling below 85-90% of ideal body weight, no matter what body fat level, usually results in amenorrhea.

Issue #2: When Workouts Stop Working

If we are pushing ourselves to the max with two-a-days, super long workouts, and crazy metcons, while also eating very little in an attempt to lose body fat, then we run into problems.

Issue #3: Low Leptin Levels

Your level of leptin seems to not be specifically tied to body fat levels but on overall energy availability. And when leptin is low, so is GnRH and LH, and this makes ovulation and regular menstruation less likely.

Regulating your cycle is the first step to stepping into the pregnancy time warp. If your periods are absent or irregular, or if you just want to learn more about how to exercise for optimal menstrual health, read Vanessa’s article, What Really Causes Irregular Menstrual Cycles in Female Athletes?

During Your Pregnancy: Keep It Up and Change It Up

One of the most common questions many pregnant women ask is, “What kind of exercise can I do? Can I keep doing what I’m doing already?” Generally, in a normal pregnancy, you should be able to carry on in your training of choice. But if you’re curious about what that looks like during pregnancy (because it will look different), here are a few athletes from different disciplines we’ve covered in past articles.

Martial Arts

I loved reading Sally Arenault’s interview with BJJ black belt Emily Kwok, pictured above with her baby girl. A lot of pregnancy books put martial arts on the prenatal exercise black list, so it was fascinating to read how Emily continued to live her BJJ passion while pregnant. Here’s a tidbit from the interview:

I stopped training hard as soon as I found out I was pregnant and restricted my training partners to advanced belts whom I trusted and had established relationships with already. I trained until about three to four months, but taught until eight. I could demonstrate almost everything, but I had to stop some movements by about seven to seven and a half months. I was consistently weight lifting prior to becoming pregnant and I was able to continue working out till the last month. Lifting really saved me because I could control the movements I was making and how heavy my loads were. It really kept me sane. Being a very physically active person can work against you when you’re not able to express yourself as easily in a physical sense.

Read more about Emily’s experience in Sally’s interview.

CrossFit

CrossFit is an intense sport, and knowing how to modify is the key to keeping up with it while pregnant. CrossFit coach Danette “Dizzle” Rivera did an awesome interview with pregnant women at her CrossFit gym. Here’s how Danette described the women she encountered:

What I learned was that pregnant CrossFitters are not hardcore, crazed athletes determined to keep their personal lifting records intact at the expense of their and their baby’s health. They are conscientious mothers who believe CrossFit keeps them strong and prepares them for labor, delivery, recovery, and motherhood. And despite any paranoia and panic by some friends and family, CrossFit proves to be beneficial in many, if not different ways.

For as intense as CrossFit is, I got the universal feeling after speaking to each mother-to-be that they all share an ability to lay off when they felt they were pushing it too much.

If you’re a CrossFitter who wants to get some insights into how to balance training and pregnancy, read the rest of Danette’s article here.

Yoga

For me, yoga has always been a sort of prenatal exercise staple that I’ve enjoyed at all stages of pregnancy. Yoga has so much to offer pregnant women, and its benefits extend beyond physical exercise. Yoga instructor and mom of two Julie Rader shared the story of how yoga’s focus on breath helped her cope with a premature labor scare:

While in the hospital, my contractions were coming strong and every three minutes, so it looked as though I was going into labor. My husband reminded me to breathe. I thought to myself, “I teach students to breathe for a living and it was time to practice what I teach.” I started to breathe slowly and deeply and talk to the little one living in my womb. It was amazing to watch her heart rate go from 190 to 150 (normal for a fetus) beats per minute in a matter of seconds. My contractions lessened in intensity and duration, and I felt an overall sense of peace.

Read more about Julie’s experience with yoga in her article, Prenatal Yoga – The Art of Slowing Down and Listening.

Swimming

Swimming coach Hannah Caldas shared the experience of several high-level swimmers who kept up with their routines during pregnancy. One of them, Kristi Lee, even competed and won medals, as Hannah described:

Kristi’s routine didn’t change significantly after finding out she was pregnant. She swam six days a week, though towards the later part of the pregnancy her usual interval times became more challenging. At that point she relaxed on the times expected for herself. Her lung capacity also decreased, which she adjusted by ignoring breathing patterns and hypoxic sets.

As a true athlete, Kristi didn’t miss a workout, including the day she eventually gave birth to her daughter. Nadège was born one week late at a very healthy 8lbs 9oz and 21.5 inches long. Kristi received the go ahead to get back in the water three weeks post partum. She went on to swim at USMS nationals nine weeks after giving birth. Swimming helped Kristi remain sane. She shared with me, “I hated being pregnant, and being in the water was the only time I felt like myself.”

Swimming is considered one of the best exercises for pregnant women. Read more details and stories in Hannah’s article, Why Swimming Is the Best Exercise for Pregnant Women.

After Your Baby Is Born: Ease Back Into It

I have had both challenging, rocky postpartum experiences and easy, seamless recoveries. But no matter how easy the postpartum period is, coming back to exercise is hard. It’s hard to know when you should come back, and it’s hard to actually make a comeback when your body isn’t the same as it used to be. But one thing is for sure: taking it slow is a virtue when it comes to postpartum exercise.

That doesn’t make it easy, though. In fact, it makes it a lot harder. Erica Saint Clair shared her frustration with her postpartum body and slow progress:

Everyone gives me excuses. Yeah, I’ve got two kids now. I get that. I get that life has changed and it will (in theory) come back. But while you are on the path back, it sucks. It sucks to feel like the last five years of training have been for naught, and to feel alone, and tired. It sucks to wonder when you will have your energy back, or when lifting will be true personal records again.

The hardest part, though, is that no one talks about fitness post pregnancy, or the long haul back to where you were. They just say you will come back stronger. But when is that comeback? Does it ever really happen?

Read more about Erica’s comeback in her article, My Post Pregnancy CrossFit Comeback:

If you’ve been there, you know how frustrating it can feel to have to wait to get your fitness back. It’s a lesson in patience, and it doesn’t come overnight. But don’t give up while you’re in that interim period. Trust that what feels right now like a little bit of exercise, a light amount of weight, and a small amount of progress will do a lot in the long run, both for you and for your new baby.

Photos courtesy of CrossFit LA, Emily Kwok, and Hannah Caldas.

The post How to Train Smart Before, During, and After Pregnancy appeared first on Breaking Muscle.

In a recent study in the Nutrition Journal, researchers knew they would need to factor out the stuff that confuses the data on newborn fat levels. For example, the body size and level of affluence of the parents dramatically alter the size of the baby, so those and other factors were accounted for.

Study Design

The researchers were most interested in a specific type of body fat that is clinically known as central adiposity. This is exactly what it sounds like: fat deposits around the trunk, and mainly the fat that rests on the abdomen. This type of body fat is closely related to health problems such as metabolic syndrome, even in newborns.

The researchers looked closely at data that tracked 542 mother-child pairs. These pairs were separated into two groups. One group received dietary advice to focus on low glycemic carb sources while pregnant. The other group received standard care, which involved no diet advice.

The researchers accounted for all the known relevant details about the parents, such as job and diet information. After birth, the babies were measured for height, weight, limb circumference, body circumference, and adiposity.

Results

The researchers learned about a host of factors that affected newborn measurements. Smoking was the most significant factor in newborn length measurements. Babies of smokers also had more fat.

We all know smoking is bad, but there were other significant factors as well – some that we can control, and some we can’t. For example, higher maternal age seemed to increase body fat levels. One changeable factor that had a big impact on the babies’ health was diet. For example, the higher the fat intake of the mother during gestation, the more fat the baby had.

Of course, fat is essential to a baby’s development, especially when it comes to the brain. The researchers noted this and reiterated that fat is not the enemy, although quality matters. In a similar vein, a focus on low glycemic index foods during pregnancy yielded babies with less body fat. So eating quality foods makes for healthier babies, since quality carbohydrates tend to have a low glycemic index.

While nothing particularly controversial or shocking resulted from this study, it provided information on a topic that is not well documented in science. It is great to know something we have a lot of control over, such as our diet, can be a tool to use to promote good neonatal health.

References:

1. Mary Horan, et. al., “Maternal low glycaemic index diet, fat intake and postprandial glucose influences neonatal adiposity – secondary analysis from the ROLO study. Nutrition Journal 2014, 13:78.

Photo courtesy of Shutterstock.

The post Pregnancy Diet Affects Fat Levels in Babies appeared first on Breaking Muscle.

This week’s picks are a thank-you to our boldest coaches from this past week. Thanks to each and every one of you for speaking your mind, spreading the truth, and knocking the stupidity level down a notch or two on the Internet.

Editor’s Picks

The Good, Bad, and Ugly About Squats for Female Runners

Sometimes it’s nice not to be so terribly serious about training. A little humor is a nice break. So, dear Internet, take a big breath. Now exhale. Now read this for fun. And thank you to coach Amy D. Hester for writing this clever piece in which you will not learn new ground-breaking facts about squats, but you might actually find cause to laugh a little.

Eradicating Stupidity with Andrew Read: Breaking Muscle Radio, Ep 3

Coach Andrew Read has made it his mission to eradicate stupidity on the Internet. Woah. That’s big. But if anyone can do it, Andrew can. At least within the realm of personal training and strength and conditioning. This podcast is full of knowledge bombs.

How Are We Still Getting It Wrong: Abdominal Hollowing vs. Bracing

I love it when a coach takes a stand on what is right and what is wrong. I love it particularly when it’s backed up by both science and experience. Physical therapist Cassie Dionne takes a whack at your core with this piece about how “drawing your belly button to your spine” is just plain incorrect.

The Reality of Stretch Marks: My Body Will Never Be the Same

Talking about uncomfortable personal things, especially around body image, is not an easy task. So thank you to coach Nicole Crawford for bringing up the topic of stretch marks. Lots of us have them – moms, not moms, and men alike – and it helps to hear that others are out there.

Multilevel Marketing Supplements and CrossFit

Anthony Roberts is never afraid to broach a controversial subject. This week he delves into the myths and lies behind multi-level marketing in the supplement industry. Specifically he addresses why it’s a very bad idea for a CrossFit gym to get involved in this type of business. And, oh boy, did the comment section turn out to be fun.

My Case for Women Only Beginner BJJ Classes

Coach Sally Arsenault voices what all women have thought at one time or another in jiu jitsu class: “The fact is some guys are dicks.” Sally outlines the many ways in which a co-ed BJJ class can go wrong, and why a women-only class is a great alternative, especially for women new to the sport.

Photos courtesy of Shutterstock.

The post Thank You for Making the World Less Stupid appeared first on Breaking Muscle.

For many women, becoming a mom can raise new questions about fitness. The Mommy workouts aim to provide safe, effective workouts for moms at all stages of motherhood, from pregnancy to postpartum.

These workouts are designed by pregnancy exercise specialist Nicole Crawford. Nicole has three children of her own, and her first pregnancy was a turning point in her fitness. Nicole has personally experienced the demands of both natural and cesarean birth, and brings this experience to her workout programming. She is also a birth doula and could talk about pregnancy, birth, and babies all day.

Pregnancy Cycle 1

The first cycle of pregnancy workouts is appropriate for any woman who wants to improve strength, stability, and mobility. If you are at a beginner or intermediate fitness level, these are the workouts for you. Follow the links below to take you to each trimester of Cycle 1:

• Pregnancy Cycle 1: First Trimester
• Pregnancy Cycle 1: Second Trimester
• Pregnancy Cycle 1: Third Trimester

Pregnancy Cycle 2

This cycle of Mommy workouts is intended for women at an intermediate or advanced fitness level. The workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight, barbell, and kettlebell workouts.

• Pregnancy Cycle 2: First Trimester
• Pregnancy Cycle 2: Second Trimester
• Pregnancy Cycle 2: Third Trimester

?

The Final Weeks Cycle

This cycle of Mommy workouts will build strength, improve movement quality, relieve aches and pains, and prepare for labor in the last six to eight weeks of pregnancy. The workouts combine strength training, mobility work, labor preparation exercises, and yoga. Follow the link below to see the entire cycle.

• The Final Weeks Pregnancy Cycle

Postpartum Cycles

Nicole has designed two postpartum cycles – a restorative for women who have had c-sections and a postpartum cycle for all women in the postpartum period. The restorative cycle is a gentle eight-week cycle for moms to restore and reconnect with their core post-cesarean. The postpartum cycle is a progressive cycle that aims to recondition the body after delivery with bodyweight and kettlebell exercises. Click the links below to see each cycle of workouts.

• New Moms: The 12-Week Postpartum Workout Plan
• C-Section Recovery: Restorative Cycle
• Postpartum Cycle

The post Hundreds of Free Workouts for Pregnant and Postpartum Women! appeared first on Breaking Muscle.

My own birth experiences with my three children were all quite different from each other. The first was a completely unplanned and unexpected emergency c-section. The second was also an emergency c-section, but I knew in advance that it was a likely possibility. My third was born via a natural hospital delivery.

These three experiences taught me that when you prepare for birth, you always have to be flexible and educate yourself about the birth process. Although textbooks and studies are good resources, I enjoyed reading about other women’s birth experiences and the lessons they drew from them. Here are a few of my own lessons I’d like to pass on after experiencing both cesarean and natural deliveries. 

Preparation Focus: Strength

C-Section: Core Strength

If you know in advance a c-section is a likely option, focus on strengthening your deep abdominal muscles, and avoid exercises like crunches that increase intra-abdominal pressure. This goes for all pregnant women, but is especially crucial for c-section delivery, since some studies suggests having a cesarean section correlates with higher risk of diastasis recti. Some exercises to avoid include sit ups, hundreds, straight leg raises, toes to bar, and the Valsalva maneuver.

Prenatal yoga is an excellent form of exercise for all pregnant women, but especially those who plan to have a c-section. Not only is yoga an amazing total body workout, but it also integrates breathing and meditation practices that are invaluable before, during, and after a c-section. For best results, search for an instructor in your area who is also certified in prenatal yoga.

Vaginal Delivery: Leg Strength

I always heard leg strength was important for labor, but until my son was born I didn’t realize how important it is. Your legs need to be strong to carry your weight comfortably in the later stages of pregnancy, to get up out of bed and walk or move while in labor, and to be your best friend during the pushing stage of labor.

Condition your legs with regular squatting, lunges, and other staple lower-body training exercises throughout your pregnancy. And don’t forget about plain old walking, which helps bring the pelvis into proper alignment while also strengthening your legs.

Labor and Delivery Focus: Breath

C-Section: Long, Deep Breathing

My first c-section was an emergency section and happened about ten minutes after I arrived at the hospital, so I didn’t have much time to think. The second time around, I went into labor naturally but then had to wait about four hours before the surgery. I realized during those four hours that although having a c-section isn’t necessarily as physically demanding as natural labor, it is mentally demanding. It was scary to feel powerless and be strapped to a bed while doctors prepped for the delivery. I remember thinking to myself, “I’m not ready. I can’t do this.” I was anxious and worried about the epidural, the surgery, and the recovery to follow.

Your focus during labor and delivery will be creating a sense of calm serenity so you can enjoy the birth experience. While you wait for your baby to be born, take long, slow, deep breaths. Studies also suggest that listening to your favorite music can help alleviate anxiety before birth.

Vaginal Birth: Ujjayi Breathing

Ujjayi breathing, also known as “the victorious breath,” is commonly used in yoga. To perform ujjayi breathing, you basically breathe in through the nose while lightly tightening your throat to create a gentle noise that is often compared to ocean waves. When you exhale, maintain this tension in your throat and release the air through the nose. I used this method of breathing while in labor with my son. It helped me maintain my focus and calm, particularly through the transition phase. For intense contractions, I found it helpful to release the air forcefully through my mouth on the exhale.

Ujjayi breathing calms the body while also helping you maintain a sense of control over your breath. Combine ujjayi breath during intense contractions with deep breathing during the breaks between contractions. And just as in lifting and playing tennis, grunting is an effective way to recruit your abdominal muscles to aid in pushing.

Postpartum Focus: Reconnection

C-Section: Physical Therapy

When I had my first c-section in Belgium, it was standard practice for all women to be seen by a physical therapist while in the hospital and in the first two weeks after birth. I wish so badly that all women had this opportunity. A c-section is major abdominal surgery, and I never understood why physical therapy is not considered a given for post-cesarean care. If you can, find a physical therapist to help you regain your muscle control after your baby’s birth.

In the absence of physical therapy, there are a few exercises you should be able to begin in the first few weeks after delivery. These exercises might seem simple and basic, but they will help you reconnect with your core muscles and slowly build strength so you can perform daily activities with minimal pain and discomfort. Examples of exercises I did after my daughter’s birth included leg slides, rolling over from side to side, walking, and even practicing getting in and out of bed.

Vaginal Delivery: Pelvic Floor Therapy

Before my son was born, I remember hearing so much about how much easier it is to recover from vaginal birth. On many levels, I found this to be true. I was much more lucid in the first 24 hours after birth in the absence of an epidural, it was easier to accomplish daily tasks, and I was able to work out much sooner. However, there was one area of difficulty I hadn’t anticipated. Suffice it to say I dreaded sitting down, standing up, going to the bathroom, and God forbid, being intimate.

Since my son’s birth, I can’t tell you how many women I’ve encountered who have had a similar experience. If you have had c-sections in the past and plan to attempt a VBAC this time around, be aware that this specific area of recovery might be more difficult than it was after a cesarean. If you experience pain that lasts beyond six months postpartum and interferes with daily life, discuss your options with your doctor.

In the end, both delivery methods come with their own challenges and advantages. Regardless of how your baby makes his or her entry into the world, making an informed choice is the most important aspect of a fulfilling birth.

Photos courtesy of Shutterstock.

The post C-Section or Vaginal Birth? Considerations for a Strong, Informed Birth Experience appeared first on Breaking Muscle.

According to a 2012 research review, ten to fifteen percent of women experience postpartum depression in the first year after birth. These conditions have significant effects on maternal bonding and breastfeeding outcomes. And it doesn’t always wait until after pregnancy to strike. An estimated 14-23% of women struggle with depression during pregnancy, also known as antenatal depression.

A few weeks ago, a woman posted a story about her struggle with postpartum psychosis, a rare and serious condition, on a message board for a birth group I belong to. Her message detailed her struggle with psychosis that escalated into a suicide attempt and had been deleted from several other message boards because it was “too disturbing.” This common mentality that says we need to sweep these experiences under the rug has an unfortunate consequence: women who experience mental disorders related to pregnancy and delivery go silent far too frequently.

Studies also suggest many women are hesitant to take anti-depressant medications during and after pregnancy. Fortunately, there is mounting evidence to suggest that exercise can help prevent and remedy pregnancy-related mood disorders:

• A 2011 research review noted the need for more studies that investigate the benefits of exercise to treat antenatal depression. The researchers noted, “A small number of observational studies have reported that regular physical activities improve self-esteem and reduce symptoms of anxiety and depression during pregnancy.”

• A 2013 research review found a positive correlation between sedentary behavior and postpartum depressive symptoms. Women who had a sedentary lifestyle were more likely to experience postpartum depression than more active peers.

• From a study in the Journal of Midwifery and Women’s Health: “Given the reluctance by some women to use antidepressant medication postpartum and the limited availability of psychological therapies, exercise as a therapeutic possibility deserves further exploration.”

• A review of three studies concluded that “exercise was an effective treatment of postpartum depression, however only when women were exercising at a higher level of intensity.”

Although exercise during and after pregnancy can help prevent or alleviate postpartum and antenatal depression, it’s not a silver bullet. I recommend exercise as just one necessary element of a more holistic approach that includes the following five elements:

1. Support

Ask friends, family members, and people in your community for assistance. This was so hard for me to learn after my first child was born. I didn’t want to bug people or seem like I didn’t have a handle on the whole mom thing. But the truth is, people expect you to need help. Nobody out there thinks being a new parent is easy, and you’ll find people are happy to lend a hand. By the time number three came along, I was more than happy to let people cook, clean, and babysit for me.

If you’re struggling to keep up with a new baby and everything else in life, I recommend seeking the help of a postpartum doula. Although support from family and friends is priceless, sometimes women with postpartum mood disorders have an easier time receiving help from people who aren’t so close to them. For example, a 2013 study in the Journal of Obstetric, Gynecologic, and Neonatal Nursing found nurse visits were an effective preventive measure for women with postpartum depression. Another study found mothers with postpartum depression were less open to non-professional peer support.

2. Diet

Cultivate healthy postpartum eating habits to complement your exercise routine. Interestingly, one study found a high percentage of women with postpartum depression have struggled with eating disorders in the past. If you have a history of disordered eating, be vigilant and seek help if behaviors resurface after you baby is born.

3. Healing Time

If you recently delivered, take plenty of time off to bond with your baby and heal. Ease into exercise slowly and focus on using your workouts as opportunities to further the healing and recovery process. Listen to your body’s cues and let them guide you, rather than heeding pressures to be super mom.

4. Bonding

Exercise can be a great opportunity for bonding time. Unless you feel the need for a break, take your baby on walks, do yoga with him or her, and do simple bodyweight exercises while holding your baby. Babywearing can also help you build upper body strength while keeping baby close.

5. Quiet Time

Take time every day for peace and quiet. It could be a ten-minute meditation session, a short walk by yourself, a calming bath, or some reading time. It also helps to set aside some time in the morning and evening to assess how you feel and set an intention for your day.

Combining these five factors with a regular exercise program will go a long way in preventing postpartum mood disorders from developing or worsening. However, changing lifestyle factors isn’t always enough, so seek help if you continue to feel depressed. If you’re unsure of the symptoms of pregnancy and birth related mood disorders, this pamphlet has some helpful information, as does the book, This Isn’t What I Expected, by Karen R. Kleiman.

A final note: new fathers can also experience depressive symptoms after a baby’s birth. According to a 2010 study, “Prenatal and postpartum depression was evident in about ten percent of men in the reviewed studies and was relatively higher in the three- to six-month postpartum period. Paternal depression also showed a moderate positive correlation with maternal depression.” So dads, take care of yourselves, too.

Photos courtesy of Shutterstock.

The post Battling the Baby Blues: How Exercise Can Help appeared first on Breaking Muscle.

I’ve never banked on it and I’m afraid of people who do. Luck to me is something else:

Hard work – and realizing what is opportunity and what isn’t.”

– Lucille Ball

I think it’s safe to say that a lot of people who are Facebook friends with Emily Kwok or see her life from the outside think she’s a lucky woman. She is a successful competitor in Brazilian jiu jitsu and has her own BJJ school, wonderful friends, a happy marriage, and now a beautiful newborn daughter. Still, I wouldn’t say Emily is lucky. That would be an insult.

At 38 years old, the time I have left for having children is dwindling away faster than I’d like. Still, I keep myself so busy, I wonder if I would regret giving up my current lifestyle to care for a new baby or two. I’m far from a serious competitor, but when would I be able to train? Would I lose myself? Is it worth it? Also, is there any BJJ pregnancy gear out there for me to review?

I’m friends with Emily on Facebook and I enjoyed seeing the photos of her wedding, her new puppy, her BJJ school, her pregnancy, and her first baby pictures. I wondered how everything was working out for her with her training and businesses and thought she might be able to shed some light on what happens to female athletes after they have babies. Of course, Emily is a total sweetheart and happily answered all of my questions. And it turns out there was no luck involved at all in Emily’s evolution from athlete to wife to mother. It was the result of an organized and efficient life plan. Emily explained:

I’ve known for a long time that I wanted to have a family. Unfortunately, I was also aware that my career was dependant on my physical ability to perform and teach. In the time that I’ve studied BJJ I’ve seen athletes with great talent, far more than I, disappear from the spotlight…forgotten, once competition is no longer their primary focus. There hasn’t been much infrastructure within the sport to preserve the legacy of those who have paved the way for the rest of us, so I wondered if there could be a future for me at all if I didn’t work through my own transition carefully. Though there are many more athletes who have accomplished far more than I, BJJ has still been a big passion of mine, and I consider myself very fortunate to have been able to make a living off of it.

About three years ago I put this thought out there: “I would like to start a family, but before I start a family I would like to celebrate my marriage in front of my friends and family and buy a house with a big backyard for my future child/ren to play in.” I needed to make the most of what I had; I wanted to make whatever momentum I had built up work for me while I shifted gears for a bit. I was working full time for MGInAction and co-owned my very new school, Princeton BJJ, and Women’s Grappling Camps (now Groundswell Grappling Concepts). The more I thought about what I wanted in my life, the more my path began to formulate. I figured if I worked my butt off for the next couple years, hopefully all three jobs would build up enough momentum that I would be able to coast for a little bit as I prepared to have a child. Since I was young, I’ve had a very uncanny ability to always put my intention out into the universe and have the universe answer me back rather quickly…and so it did.

One of the valuable points Emily made is to ensure that you won’t look back at your life with regret after having a baby:

I think the important thing for anyone to consider is whether they are truly living life the way they want to, and if they are happy with the choices they make. I delayed having my first child for a few years because I felt like I wasn’t finished – I wanted to prove to myself that I didn’t suck…that with the coaching and support from the right people that I could be a respected athlete. I didn’t want to have a child and try to live vicariously through them because I didn’t live out my own dreams. Waiting and having my daughter Saya now was the best decision I ever made. I am so thankful that I had the opportunity at Marcelo’s to try again, I feel satisfied and fulfilled with what I made out of my competitive career for now.

Emily certainly proved herself in competition. In 2007, when still a brown belt, she defeated black belts at the Mundials to win the gold medal. She was a gold medalist at the Pan Am No Gi Championships in the Absolute division and took home silver in the World No Gi Championships. Emily didn’t stop at BJJ, though. She also defeated her opponents in the cage as an amateur and professional MMA fighter for the Smackgirl organization in Korea and Japan.

Will she compete again? Said Emily:

I am a competitive person by nature and haven’t ruled out competing again, but I must say I can no longer dedicate the same amount of time and energy needed to compete at a world class level. I love being a mother, and I have the great fortune of being able to work from home most of the time so I can spend a good deal of time raising [my daughter]. The new generations keep getting stronger and more technical…it’s amazing to see how far women have come. I respect and admire all of them and may step back onto the mats one day, but for now – my daughter is more important to me. There may be others who can balance their family and competitive career better than I, and if they can, then by all means…go for it! High level competition is an extremely selfish venture. I don’t say that in a negative way, I just mean the preparation has to be all about you. When you have a family, especially a young infant, I think it’s hard to put yourself before them…at least in my eyes.

Check in with Breaking Muscle next week to see what advice Emily has to offer casual athletes who are planning to start their own families. And click here to read my previous interview with Emily, on how she has led the way for women in BJJ.

The post Interview with Emily Kwok: On Babies and Brazilian Jiu Jitsu appeared first on Breaking Muscle.

In a recent study in The Lancet, researchers wanted to find two primary pieces of information regarding iodine. First, they wanted to find the extent to which iodine deficiency during pregnancy affects the IQs of the children after birth. Second, it is known that iodine deficiency is a risk in developing countries, but researchers wanted to know if it was also a threat to already developed countries.

The researchers used stored urine samples from 1,040 pregnant women to determine their iodine levels. They then examined IQ tests done on the children at eight years of age and reading ability tests done at the age of nine. Once they had the data in hand all they had to do was compare the iodine status of a pregnant mother with the testing done on the children.

There was a very clear link. Women with only a mild-to-moderate iodine deficiency were more like to have children in the lowest 25% of IQ and reading ability. Sure enough iodine status affected their children for many years to come. The researchers were also sensitive to confounding factors, such as economic level and so forth, which they statistically factored out.

While iodine deficiency in developing countries is a serious nutritional problem, it was thought that this was not an issue for the rest of the world. Think again. This study was performed in the United Kingdom, which was thought to be a country with no iodine issues at all. However, the average iodine status of over one thousand women studied was considered mild-to-moderate deficiency. And no, they didn’t choose these women in any special way. They merely had the funding to analyze that many women out of about 14,000 total in the larger study. This means that expecting mothers everywhere need to pay attention to this important facet of prenatal nutrition.

Getting iodine is easy enough if you focus on healthy eating. Because iodine isn’t stored in the body, it is important you get enough of it every day. Many seafoods are rich in iodine, especially sea vegetables like kelp, as are dairy foods, eggs, turkey, and potatoes. Also many table salts are fortified with iodine as a means of curbing iodine deficiency. They are plainly stated on the label as “iodized salt.”

Iodine is important for everyone, including athletes, to maintain adequate metabolism and nerve health, but for expecting mothers this study shows that it might be of utmost importance. The good news is it’s not hard to get what you need by getting your nutrition dialed in. While iodine is a nutrient you need to have a part of your daily nutritional focus, it’s easy to find.

References:

1. Sarah C Bath, et. al., “Effect of inadequate iodine status in UK pregnant women on cognitive outcomes in their children: results from the Avon Longitudinal Study of Parents and Children (ALSPAC),” The Lancet, 2013

Photo courtesy of Shutterstock.

The post Moms With Iodine Deficiency Have Babies With Lower IQs appeared first on Breaking Muscle.