WellnessBase

Kegel Exercises in pregnancy
Your pelvic floor is the hammock of muscles at the bottom of your pelvis that holds up your uterus and baby. In pregnancy, extra weight weakens it, which is why leaks, pressure, and pelvic pain happen.

How to do Kegels correctly:
1. **Position:** Lie on your left side with a pillow or sit upright with feet flat.
2. **Contract:** Gently pull up and squeeze as if stopping urine flow. Hold 5 to 10 seconds. Breathe normally.
3. **Release:** Relax fully for 5 seconds before next rep.

**How much:** 10 reps per set, 3 sets per day — morning, afternoon, evening. Consistency matters more than doing 50 at once.

**When is it safe:** Generally safe in all trimesters from first to third if you have no complications. Always check with your midwife or doctor, and pause if you have bleeding, high-risk pregnancy, or pain.

**Benefits in pregnancy:** Prevents urine leaking when you cough or laugh, supports baby weight, reduces pressure, helps you push more effectively during labor, and helps faster postpartum recovery.

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share and send this to a mama who keeps hearing do Kegels but never saw which muscle to exercise.

What is inflammation?

What is inflammation in simple words? It is your body's way of fighting to protect and heal you, but when it stays too long it starts to harm you.

Short term it helps you recover. Long term it can affect your gut, joints, energy and skin. If you notice 2 to 3 signs that linger for weeks, track them for 7 days and bring them to your clinician.

Save this so you remember the difference and tell me in the comments, do you feel the loud type or the silent type more?
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You can eat 100% clean and still have gut issues if your brain is stressed.

Stressed brain = tight gut = poor digestion = bloating.

Heal your nervous system to heal your gut.

Follow .care to learn how.

Here are 6 foods to avoid when H. Pylori keeps coming back.

1. **Sugary sodas & energy drinks** - feeds bad bacteria, weakens lining
2. **Fried foods & chips** - kills digestive fire, creates toxins & inflammation
3. **Alcohol** - burns lining, lowers immunity
4. **Very spicy sauces** - irritates weak lining, increases burning
5. **White bread, pastries, ice cream** - spikes sugar, no nutrients, feeds imbalance
6. **Processed meats & sausages** - high inflammation, hard to digest

Heal the gut, protect the lining, starve the comeback.

Follow .care to learn how to manage H. pylori and prevent recurrence.

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Heartburn at 2am? You are not alone. In pregnancy, hormones relax the valve between your stomach and esophagus, and your growing uterus pushes stomach acid upward, especially when you lie flat.

Sleeping on your left side can make a real difference. Your stomach sits slightly to the left, so when you lie on your left, acid stays lower in the stomach, below the esophagus. On your right or back, acid can more easily splash upward, causing that burning feeling, sour taste, and restless nights.

Left side sleeping also has extra benefits: it improves blood flow to your baby and placenta, reduces pressure on your liver and the big vein that returns blood to your heart, and eases swelling.

Make it comfortable: use a U-shaped or regular pillow to support your belly and between your knees, eat smaller meals 2-3 hours before bed, avoid very spicy, fried, or acidic foods at night, and slightly elevate your upper body if your provider says it is okay.

Try it tonight and notice the difference in comfort and digestion. Talk with your midwife or doctor if reflux is severe or frequent.

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Sleeping on your back after 20 weeks can put pressure on a major vein that carries blood to your baby and to you. Side sleeping, especially on your left side with a pillow between your knees, helps keep blood flow and oxygen steady and helps you sleep more comfortably.

Save this for later and share with an expecting mama. Are you team left side or still searching for that comfy pillow setup? Tell me in comments.