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 Prenatally, a well balanced diet of enough proteins, fresh fruits and vegetables and very little refined foods is critical to the integrity of the perineal muscles and tissues. Well hydrated and oxygenated tissues promote elasticity and quick healing. Women should drink a minimum of eight glasses of filtered water a day. Adequate fat intake is also important for skin suppleness and elasticity. Supplemental alfalfa tablets contain vitamins A, B-12 and D as well as calcium and phosphorus. Vitamin E (200-400IU) taken daily with foods or drink containing fat will aid in the absorption. Also, daily intake of vitamin C (1000-2000 mg) will help circulation and tissue elasticity. Red raspberry tea is wonderful for relaxing and helping the entire pubococcygeal area to be supple, especially toward the end of pregnancy. Greater oxygenation of tissues is not only accomplished by diet, but with exercise by increasing circulation. Athletes train their bodies and prepare the appropriate muscles for their athletic event. The pubococcygeal muscles need to be toned and exercised as well. These muscles, also known as the pelvic floor muscles, form a hammock to support all the woman's internal organs and surround the urethra, vagina and rectum. The toning of the pelvic floor enhances its integrity for life and will help prevent sagging organs later in life. Walking, squatting, duck walking, pelvic rocks, tailor sitting, kegels and swimming are all useful exercises. -Renee Stein, "Perineal Tears," Midwifery Today Issue No. 33 Reprinted from Midwifery Today E-News (Vol 1 Issue 17, Apr 23 1999) To subscribe to the E-News write: enews@midwiferytoday.com For all other matters contact Midwifery Today: PO Box 2672-940, Eugene OR 97402 541-344-7438, midwifery@aol.com,Midwifery Today |
