Helen Swift - Vitality Goddess
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Are you struggling to heal your tummy-gap (diastasis) after having your baby (no matter how many Years ago)?
Or maybe you are not sure if you have a tummy gap, but you have back pain or feel your strength isn't what it was?
A tummy-gap, or diastasis, is the thinning of the connective tissue, mid-line of the abdominals. This happens in most cases:
- for women during pregnancy as baby grows,
- men & women that have had too much pressure in their core from lifting heavy beyond their strength
- men & women that have very tight muscles that pulls their midline/core out of alignment
- men & women that have visceral fat creating pressure on their midline.
The connective tissue that joins the mid line of our tummy together creates a 'corset like' affect, which supports our back & helps as part of the team for optimal pelvic function.
It's optimal to get your tummy assessed, but alongside that, these strategies are also things you can do straight away...which are KEY for healing:
1) Exercise incorporating your pelvic floor, as these muscles work like a team. Make sure the intensity matches what you can do with really good form, and get checked that you are breathing well. For results, progess your exercise steadily, rather than jumping from 'rehab' mode to full on weight training.
2) Your connective tissue is made in part of water. Get drinking for optimal healing 💧💧💧 Without taking water on board, the healing process will be impaired.
3) Your connective tissue is made of protein substances and collagen. You can get these sources from REAL food and they directly help your healing. Key vitamins like Vitamin C also speed healing. It's important you get good quality sources into your daily diet.
Food Fuels Healing 101 + Recipe⠀⠀⠀⠀⠀⠀⠀⠀
Here are some key foods you can point your fork towards for faster healing, boosting your immune system & knitting the scar and/or the tummy-gap connective tissues together again:⠀⠀⠀⠀⠀⠀⠀⠀⠀
I go into depth in my 1:1s, and the EveryWoman course, so it's hard to pick just 1 nutrient here, but I'd have to say Vitamin C is truly important in healing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It helps mop up debris, boosts immunity & helps produce collagen (which makes your connective tissue)🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉dark leafy veg⠀⠀⠀⠀⠀⠀⠀⠀
Have you got a favourite here? ⠀⠀
Your connective tissue is made of a protein substance called collagen, as well as elastin & water. As mentioned above, vitamin C is important to make collagen, AND you can also directly consume collagen to support healing, bones & skin regeneration. The best way to eat it is via making a bone broth, or you can buy it powdered (I like 'Great Lakes' brand for their pasture-raised source)
Try this slow-cooker recipe out & let me know what you think!
Slow-Cooker Chicken Soup
1 Yellow Onion (diced)
4 stalks Celery (diced)
3 Carrot (medium, chopped)
1 Sweet Potato (medium, chopped)
1 tbsp Rosemary (fresh)
6 Chicken Thighs (boneless,
Sea Salt & Black Pepper
6 cups Chicken Broth (add more if needed)
1. Add all ingredients to the slow cooker and cook on low for 6-8 hrs.
2. Once chicken is cooked through, transfer it to a large bowl and shred it with
two forks. Return the shredded chicken to the slow cooker and let it soak for at
least 5-10 minutes before serving. Adjust seasoning as needed.
Mix brown rice in about 30 minutes before serving.
Refrigerate in an air-tight container up to 3-4 days or freeze up to 6 months.
Omit pasta and potatoes if you plan to freeze.
Add quinoa about 30 mins before serving
Add spinach a few minutes before serving