New Body and Soul

Fitness + Health + Lifestyle

Help heal your Diastastis Recti through Nutrition

Our bodies are incredible machines when we think about it. All that we do to punish it day in day out but it still carries on without a moan, most days!  But then a time comes when it says ENOUGH, and that is when we start to suffer those little twinges e.g. cold sores, aches and pains and so on. So its time to sit up, take notice and take action. We need to nourish and take care of our body, for most of us its the only one we will ever have!!

To give some not so boring facts you should know.

  • Everything we ingest has a function. Nutrients will be used to grow, heal, repair and heaps of other cool stuff without boring you too much. Or your body will say ‘NOPE don’t want you here you’re not needed’ and it will then kick it out through some elimination channel such as poop, urine, or even sweat.
  • The same happens when the body has been injured, and today’s injury we are discussing is Diastastis Recti.  Nutrition plays a massive part in healing this injury which is essentially a gap between our ‘six pack muscles’. A  lot of women including myself suffer from after having a baby. Men can also suffer from this but its pretty high among the postpartum mommy population. And the CRAZY thing is a lot of women have never even heard of it!!

How to check for Diastastis Recti

  1. Lie on your back with your knees bent, feet flat on the floor.
  2. Place your fingers palm face down on your belly button.
  3. Lift your head and neck just slightly off the floor while you press down with your fingers. If there is a gap, that is the diastasis.
  4. Conduct the same test just above your belly button and just below the belly button. The gap can be different here.

If you are unfamiliar with the term ‘Diastastis Recti’ it is essentially a gap between your ‘six pack muscles’. So in order to heal that connective tissue that has been stretched and damaged causing the gap (one reason being pregnancy), we require extra nutrients. Nutrition paired with a core restore programme will get you on the road to recovery. Creating a stronger core and healing your diastastis  helps with so many other aches and pains we experience such as back pain, weak pelvic floor and even embarrassing leaks. Some exercises should be avoided such as sit ups and planks to name 2 common core exercises (that even I have have been guilty of overdoing). But that’s a whole other post to stay tuned for.

Today is about Nutrition to heal and repair that damaged connective tissue. By providing the correct environment we can stimulate healing and repair of these tissues. Some important nutrients required for healing are…

1. Vitamin C promotes the healing of the connective tissue and all other soft tissues. It is a fantastic antioxidant and also helps us stay young so stock up!! You can find Vitamin C in foods such as fresh fruit and vegetables; kiwis, papaya, strawberries, pineapple, kiwi, oranges, kale, red peppers, tomatoes and broccoli to name some of the more popular ones.

2. Zinc is essential to connective tissue production as well as that of cartilage and bone. It also neutralizes free radicals (nasties) as does Vitamin C  which are destructive to healthy cells. Get zinc from oysters, prawns, scallops, sesame seeds, pumpkin seeds, red meat, poultry, beans, nuts, whole grains.

3. Vitamin E, another antioxidant, is critical to maintain healthy cell membranes and in assisting injured tissues to heal. This mineral helps mop up up all the nasties that have entered our body through food or environment. In other words it helps to heal and repair our injured tissue. Get Vitamin E from sunflower seeds, almonds, eggs, asparagus, avocados and kale.

The last thing I will add is eating adequate protein which I have banged on about for years with all my fitness and Nutrition clients. Protein plays such a major role in the body and has so many functions but the function we talk about today is healing and repair. Remember you cannot build a house without bricks so by eating lean quality protein we provide our body with the building blocks it desperately needs to heal these tissues. On initial consultation I discovered most of my clients didn’t consume half of the protein they required which plays a big part in achieving their goals.  Stock up on lean meats, beans and pulses, eggs, nuts and seeds.

So if you have issues such as a weak pelvic floor, embarrassing accidents (either day to day or maybe when jumping or lifting heavy loads), or suffer back and hip pain, you need to address and work towards healing your core and pelvic floor which could be life changing. Remember you are not alone – thousands of people worldwide have suffered from all of the above. So take control of your body today, take small steps e.g. start with changing your breakfast, adding some healthy nutrient rich snacks and working from there. Whatever you can manage is getting you on the road to a healthier happier you. Take back control of your body, we do so much for our little ones that its time to do something for you now.

X Michelle

If you feel you would like more one on one advice then please contact me for a face to face or an online consultation.

Core Restore classes and Mom and baby classes will be starting in London this January check out the website for details. 

07726837314 or email