My Diastasis Recti Journey

Lots of people talk about Diastasis Recti, you maybe wondering what that actually means. Diastasis recti is the separation of the rectus abdominal muscles ( the 6 pack). This separation can occur in men and women whenever there is allot of intra abdominal pressure. Examples of intra abdominal pressure is lifting heavy weights repeatedly ( happens to body builders) weight gain, and abdominal growth from pregnancy.

Often times after pregnancy this separation with heal on its own. If you are not properly engaging your core or doing the wrong exercises ( think crunches or anything that makes your abdominals bulge out) once you are cleared to workout again you can be furthering your Diastasis separation. Multiple C sections/ births or abdominal surgerys can leave your core and pelvic floor muscles weakened. It’s important to start thinking about Diastasis recti while pregnant. There are things you can do to help maintain a core connection through out pregnancy. Remember get professional help. Don’t just believe any blogger on the internet or anyone just saying they can help you. In fact don’t even believe me. Do your research, find what works for you. I’ve had people reach out to me online and say they could help me. I researched them and they had no credibility whatsoever. Not even in the medical or health and wellness profession.

Why is Diastasis a big deal? Here are some problems I’ve been having.

I am a former body building competitor one of my strongest aspects was my core. It was phenomenal. After gaining 90lbs (woah) and loosing it with my first daughter who was born via emergency C section. I had some minimal Diastasis recti after her birth, once cleared to workout I began to hit core hard. Post C section I didn’t realize I needed to be more forgiving on my core. I did get my core back into amazing shape. Pregnancy number 2 I gained 60lbs and lost it as well. However my abdominal separation is considerably larger and deemed severe where my belly button is. I have 2 small abdominal hernias as well, I am a yoga and barre instructor, I kept up with my practice through my pregnancy but I was not properly engaging my core at the time. At my 6 week check up I asked my OB/gyn asses me for diastasis. He said I was “fine”. I really didn’t feel that was so and had no direction on how to heal and prevent further damaged. 2 years later struggling with constant abdominal pain, low back pain, incontinence issues and not feeling my core. I am a nurse and do allot of full care for wheel chair bound clients. My back pain was increasing with my lifting at work. I went to my primary doctor he said my separation was very bad and he felt I had a hernia as well. He recommended seeing a general surgeon. General surgeon said I needed a full tummy tuck in order to properly manage the abdominal separation and heal my core, I also saw a plastic surgeon and the same as said at that appointment. I didn’t want surgery so I reached out to a Physical therapy office. The PT said “maybe some exercises can help you but this is pretty deep”. Quoted at over 8,000 dollars to fix my abdominal separation and over 8 weeks of down time. I decided to research some credible sources to heal myself. I had been following recommendations on some fitness professional sites but my work was getting no where. I’ve had all this extra time because of the Corona virus so I did some intense online research and it led me to Every Mother. I am on day 16 of my path and I am already feeling a huge difference. My abdominal separation is from pubic bone to sternum. I am starting to feel the upper portion of my abdominals closing. My waist is getting smaller and I don’t have as big as a mom pooch at the end of the day.

I recommend seeing a physician and ask for an evaluation to see if you have the separation.At your 6 to 8 week postpartum check up is a great time to assess you, if you are pretty far removed from postpartum don’t worry, you can assess yourself at any time follow the recommendations on Every Mother.

If you are interested in healing your abdominal separation click this link Happy Core Healing!!!

Disclaimer

This my personal opinion ( not to be confused with medical professional evaluation. I was not paid to publish this article in anyway by Every Mother. My statements have not been evaluated by Every Mother. Always seek professional medical help when needed. Happy Reading!!

Navigating the cold and flu season naturally.

Vitamin D

Many people are deficient of vitamin D3 due to lack of sun light exposure, and lack of vitamin D3 from food sources. People with a BMI of 30 or higher are at higher risk of being deficient( vitamins a, d e, and k are stored in the adipose tissue of the body, the more fat tissue the less available vitamin D is to the body) people with darker skin are at a higher risk of being deficient related to melanin blocking out D3 during sun exposure, living in northern states and being elderly affect you as well.

What are the benefits of vitamin D3?

Reduces occurance of respiratory illness such as pneumonia, the flu, bronchitis and can provide better support for conditions like COPD and asthma. Supplementing my toddler with vitamin D decreased her asthma symptoms by 50%.

Vitamin D aids in the absorb calcium and phosphorus which is essential to bone health.

Vitamin D has benefits for us mentally especially during winter time when sun exposure is reduced. Vitamin D can help with with the symptoms seasonal depression.

How do I take it?

One of my favorite supplement companies is Life Extension. For a small amount of money you can supplement your body with vitamin D easily.

Supplementing is good way to obtain Vitamin D. It’s ideal to obtain vitamin D from whole food sources. Fatty fish like salmon and mackerel , cheese and egg yolks. Plant forms of vitamin D are actually called vitamin d2 and this is often found fortified in almondmilks, soymilks and available in mushrooms that have been exposed to UV light. Nothing beats getting sunlight itself!

Can I take too much?

Yes ,when prior to supplementing with vitamin D you should do some blood work to see if you are deficient of vitamin D or not. Over supplementing can result in high levels of calcium in the body resulting to damage of the kidneys and bone.

Wash your hands it’s actually #1

In nursing school it was literally drilled into my head that #1 for reducing infection is hand washing! Over use of hand sanitizers removes the good bacteria on our skins surface. It’s important to wash your hands with soap and water to remove bad bacteria. When your hands are visibly dirty, after using the bathroom, going out of the house ( touching money, door knobs etc), touching your germ trapped phone and before making meals is a small list of a whole slew of times/ reasons to wash your hands on a regular basis.

Hand sanitizers contain alcohol which dries and cracks the skin, leaving it open to bacteria. It’s good practice with any handwashing to use lotion when hands are dry to prevent cracking/ drying.

Read the link below to find out the pros and cons of using hand sanitizers over good old soap and water.

Are Hand Sanitizers Harmful? | Rush University Medical Center
https://www.rush.edu/health-wellness/discover-health/are-hand-sanitizers-harmful?amp

Supplement with Zinc!

Zinc has many roles in the body that support immune function. Zinc helps break down carbohydrates for cell function, aids in cell growth ( wound healing benefits). Zinc can help prevent the common cold and shorten its duration. If you are deficient in zinc you’ll find that your sense of smell and taste maybe altered. Zinc helps reverse those problems.

Where can I find zinc as whole food sources?

  • nuts, grains, legumes ( chickpeas, beans)
  • Animal protein beef, chicken, lamb
  • Mushrooms, kale, garlic

You can also purchase zinc and zinc lozengers as a tablet or capsule over the counter.

Apple cider vinegar ( with the mother)

Apple cider vinegar is a fermented food that is rich in probiotics. Probiotics support the immune system function, aid in digestion and reduce fungal infections.

Mind Body Green’s blog states apple cider vinegar may result in a trimmer mid section and additional weight loss as it aids in appetite suppression.

I have personally used apple cider for it’s anti fungal benefits, ph balance benefits (for my oral health) . I’ve used AVC for my skin ( it’s antibacterial properties works well on acne caused by bacteria)

I’ve used it to clean my hair and any time I feel a cold coming on I begin supplementing with Bragg’s AVC. It’s raw unpasterized and contains those live probiotics.

Garlic, Ginger and cayenne pepper.

I use raw ginger for it’s anti inflammatory benefits. It reduces nausea and muscle pain that comes with a cold or flu.

Raw garlic has many benefits due to its anti oxidant power. It can help boost immunity and prevent infection. I used garlic during my pregnancy to control gestational high blood pressure. It worked well for me. Garlic has many positive affects on heart health.

Cayenne Pepper has pain relieving properties. How is this so? The active chemical in Cayenne pepper is Capsaicin. Capsaicin reduces certain amounts of a neuropepitde related to pain. It reduces those signals going to the brain which in turn reduces pain levels throughout the body.

Lemon and Apples! An apple a day…..

Lemons are a great food source of the almighty vitamin C. Lemons have anti inflammatory benefits and are a rich anti bacterial properties that prevent infections. Lemons aid in the removal of wastes from the body by improving the kidneys and liver function. Lemon is often used in detox protocols for this reason.

Apples are a rich source of vitamin C just like lemons! Havard Nutritionalist have studied the benefits of apples and this is what they’ve come up with.

“Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. [1] Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. “

My cold/ flu chasing tea

  1. Filtered purified water ( any amount I just eye everything
  2. Washed raw ginger peeled ( about the size of a teaspoon) kepted whole
  3. Raw garlic ( one clove whole)
  4. Whole apples washed and halved
  5. Thyme, Cinnamon or cayenne and raw honey for taste
  6. Raw washed lemon cut and squeezed
  7. Apple Cider Vingar with the mother 1 table spoon

Instructions

Bring apples, garlic, ginger, lemons to a boil allowing the apples to become mushy.

Add cinnamon, thyme, cayenne pepper ans whatever herbs you’d like.

Strain those ingredients. Add ACV to the tea. And some raw honey for taste!!

Other great sources

I could write a whole blog post about the benefits of elderberries during cold and flu season.. this miracle berry is a great addition to your cold/flu management. I recommend Organic Olivia’s elderberry syrup its packed with antioxidants and immune support.

Disclaimer

This post is not intended to replace medical recommendations, prevent or cure disease. It’s not intended to replace medical advice. Please see your Holistic doctor or primary physican for medical instruction. Do not start supplementation without proper blood work up and without informing your doctor first .

Resources

Taking too much vitamin D can cloud its benefits and create health risks – Harvard Health
https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks

Vitamin D reduces respiratory infections — ScienceDaily
https://www.sciencedaily.com/releases/2016/11/161116103005.htm

Zinc in diet: MedlinePlus Medical Encyclopedia
https://medlineplus.gov/ency/article/002416.htm

6 Surprising Ways Garlic Boosts Your Health – Health Essentials from Cleveland Clinic
https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health/

15 Benefits of Drinking Lemon Water in Morning Empty Stomach | Edison Institute
https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

A Beginner’s Guide To Apple Cider Vinegar: Benefits, Safety & Use
https://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html

Social Media

Follow me on instagram @Namastewell_

Thank you

Thank you for reading. If you enjoyed my blog please check out my other articles as well. Subscribe to my blog as well. Post and share what you do to stay healthy as well.

Namaste –