June 11th, 2021 BY Marilyn Smith- Senior Nurse- Midwife
I think we all fear them, yet we’re told there’s nothing we can do to avoid them. It’s a hereditary thing some persons believe. Either you have them or you don’t. Though I don’t totally disagree with this remark, I am aware that stretch marks can be avoided. I remember when I had my kids, I always wondered how they would leave my skin looking. Women, are very concerned about their appearance and that is understandable.
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Stretch marks are very common during pregnancy
Stretch marks are fairly prevalent during pregnancy. There is nothing that can be done to actively prevent them, as there is at other times in life. Stretch marks, on the other hand, usually dissolve with time, and there are a number of things you can do to lessen your chances of getting them.
Watching your weight, eating healthily, exercising, and following other typical stretch mark prevention guidelines all apply during pregnancy, with some minor variations. According to the American Academy of Dermatology-About 90% of women will get them sometime after their sixth or seventh month of pregnancy.
Causes of stretch marks
During pregnancy the skin is stretched. There are several variables that influence their intensity, including your genetics and the degree of skin stress. Cortisol, a stress hormone, might also play a role. Elastic fibers in the skin are weakened by cortisol, a hormone produced by the adrenal glands.
When your body expands quicker than your skin can keep up, stretch marks appear.
Are stretch marks bad?
Rest assured, stretch marks are really not harmful, and they usually fade away with time. Stretch marks may appear on almost any part of your body, although they’re most frequent on the stomach, breasts, upper arms, thighs, and buttocks.
Are stretch marks permanent?
Absolutely not! Stretch marks can make some individuals unhappy with the way their skin looks, which can interfere with day-to-day activities. Great news Mama to be stretch marks may fade away on their own following weight loss in certain circumstances.
Do models get stretch marks?
Yes they do! With stretch marks there is no respect of persons. They do not care who you are. You break the boundaries, they set the limits of your skin stretch. All women will experience some form of skin stretching.
Stretch marks are something we all deal with on a regular basis. Its either one way or the other; you have elastic skin or you don’t. Isn’t it true that if you have elastic skin, you won’t get stretch marks? Wrong. Of course, there is something you can do about stretch marks if you can alter your skin’s flexibility. Now, how should we go about doing it? Lets find out right here:
1. Eat the right foods
There is no doubt the way we eat in general has a big impact on our skin’s suppleness. Eating a diet rich in collagen, including bone broths and gelatin, vitamin A, C, and E, and maintaining a proper omega 3:6 ratio are all important for skin suppleness. Eating grass-fed and free-range meats and eggs is an example of this. Drinking grass-fed cattle’s raw entire milk. Consuming organic and locally sourced produce. Cod liver oil that has been fermented is also highly helpful. This type of eating is beneficial not only for skin elasticity, but also for fertility and healthy infants. Here is a link to find the best snacks for your journey.
- Antioxidant-rich foods that nourish and protect the skin. Consume a lot of fresh fruits and vegetables, such as spinach, blueberries, and strawberries.
- Vitamin E-rich foods help to protect the membranes of skin cells. Nuts, seeds, avocados, broccoli, and collard greens are all good sources of omega-3 fatty acids.
- Vitamin A-rich foods are good for skin tissue healing. Carrots, sweet potatoes, mango, squash, and red bell peppers are all good sources of antioxidants. The saying that “you are what you eat” is a very true saying.
2. Gaining your weight slower is better
Stretch marks are more difficult to avoid when you gain weight quickly. Although weight gain is normally inevitable throughout pregnancy, it is very beneficial to gain it slowly and steadily. You can forget about eating for two while pregnant and stick to the rules for how many more calories you require. Avoid crash diets because they can shrink the skin suddenly.
3. Shea and coco butter the bomb!
Shea and cocoa butter are really the bomb when put together! They are two of the most effective emollients available. They excel at keeping the skin nourished and moisturized. Cocoa butter is a naturally occurring lipid derived from cocoa beans. Shea butter is manufactured from the karite tree’s kernel. The nuts’ shells are used to extract the fatty acids. These work by speeding up the skin’s natural renewal process by preventing and assisting in the reduction of stretch marks.
4.Keep your body flowing with fluids
Staying hydrated is another key to minimizing stretch marks that we hate. It is very important that you maintain a healthy level of hydration in your body. During pregnancy, your blood volume rises, and you create a large water bag to keep your baby safe.
The need for water in your body has grown. For good skin suppleness, it’s also important to keep it moist. It is suggested that you drink 8 glasses of water every day. But, most importantly, pay attention to how you’re feeling. A dry mouth or throat is a problem and could be a sign of low water volume in your body.
5. Eat like you are eating for only one
Maintain a close eye on your weight growth during pregnancy. During pregnancy, you should gain weight slowly and steadily. Aim for a weight gain of 25 to 35 pounds throughout pregnancy.
The amount you gain will vary depending on your pre-pregnancy weight and other circumstances, so talk to your doctor about how much you may anticipate to gain.
When you’re pregnant, don’t believe the myth that you’re “eating for two.”
Guess what Moms and dads to be during the second and third trimesters, physicians often recommend consuming 300 calories more than usual. To maintain skin health, you should continue to eat foods high in vitamins E, C, B2, and B3, as well as zinc and dietary silica (as described above). In addition, your doctor may recommend that you take a daily multivitamin to ensure that you get enough of the nutrients you need.
Take care of your skin by moisturizing it. Stretch mark creams with vitamin E, vitamin C, and vitamin A, as well as ointments with cocoa butter and lanolin, can’t completely prevent them. They do, however, aid in the healing of skin tissue that has been damaged by stretch marks. For dry, itchy, or damaged skin, use these products as needed.
Retinoid creams are supposed to reduce the appearance of stretch marks that already present.
7.Here are 4 things you must consider about exercise
1. Exercise regularly
Exercise is wonderful benefits for the pregnant woman. Moderate exercise is recommended. Pregnant women can benefit from exercise in a variety of ways, including improved mood, stress alleviation, relief from backaches, weight control, and the development of good skin and the probable prevention of stretch marks. At least three times each week, safe, moderate exercise is advised.  Please see your health care provider for recommendations about your exercise.
- Your heart rate should stay without about 70 percent of your target rate (220 minus your current age).
- Try moderate activities such as swimming, brisk walking, stationary cycling, yoga, and aerobics.
- Avoid exercises which can cause injury, including: horseback riding, contact sports (football, basketball, etc.), hopping, jumping, skipping, bouncing, or running, and sit-ups.
2. Choose a cool spot
It’s important to exercise in a safe atmosphere. Avoid exercising in hot and humid conditions to avoid pain and potential health risks. Hot tubs, saunas, and steam rooms should also be avoided. You should be able to breathe properly when exercising while pregnant and in a cool spot.
3. Wear comfortable clothing
Exercise attire should be proper. For exercise, loose-fitting comfortable clothing and a suitable support bra are advised. Footwear should always be comfortable and well-fitting, regardless of the activity. Here is a link to find the best exercise gear for you.
4. Schedule a regular routine
Maintain a regular workout schedule. Before commencing the activity, warm up and stretch for five minutes. Then do 15 minutes of cardio/aerobic activity, followed by 5 to 10 minutes of less difficult exercise. Finish by stretching once more.
Remember exercising for more than 45 minutes at a time is not recommended.
Drink plenty of water before, during, and after your workout, and wait at least an hour after eating to exercise. A journal is a great way for you to keep tract of your routine and progress.
8.Use coconut oil
Coconut oil’s potential to moisturize skin has been recognized for millennia (particularly in the tropics). It is high in saturated fatty acids, with the majority of them being medium chain fatty acids. Because these fatty acids are difficult to oxidize, as they do not generate damaging cell damage.
Did you know polyunsaturated fatty acids, on the other hand, are more quickly oxidized and hence more prone to cause skin damage from free radicals? This is true not just for the oils we apply to our skin, but also for the oils we eat. We have shifted our dietary oils, which is one of the reasons we have so many skin issues in the US (among other things).
Saturated fats were the mainstay of our predecessors’ diets, but today more unsaturated and transfats are consumed. I encourage you to read labels to know the amount of nutrients are in the foods you want to consume; especially carbs and sugars.
9. Use sun screen
You can block the sun’s damage from your skin by using some sun screen.
Bio-oil and stretchmarks
Even though stretch marks are inevitable as your baby continues to grow, minimizing stretch marks is still possible. There are many ointments and creams that are helpful in minimizing their occurrences. I hope you enjoyed this session and learned something to help you with your skin. Thank you for stopping by today and do come again. You can like, comment or ask a question . I would be happy to hear from you. Take care of yourself and God bless you. Here are some links you can use for relevant skin care products.
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