Stretch Marks - A Pregnancy Problem
Around 90% of pregnant women develop stretch marks through the course of their pregnancies, so it’s more likely that you’ll have them than not. They occur as reddish streaks around the abdomen and breasts, and sometimes on the thighs, hips and upper arms. Wherever there is weight gain on your body, there is a likelihood of stretch marks. Over time they’ll fade, but unfortunately, stretch marks are permanent, and will leave a faint and silvery mark on the skin long after birth. The skin however, is a dynamic, living breathing organ that when supported and nourished, is capable of healing quickly from the strains of pregnancy. The best approach is a preventive one, however if you are already experiencing stretch marks, there’s still plenty you can do to improve your skin-healing.
For some couples the transition into parenthood is filled with wonderful, exciting memories, and for others filled with anxiety and stress. Most men and women will experience a mix of emotions as they move through the series of changes which is the rite of passage to parenthood – pre-conception, pregnancy, labour, birth and the newborn period.
The wisest advice I can give for couples contemplating the journey to parenthood is to (with an open mind) read everything, ask millions of questions, listen to as many friends stories as possible, and then finally make decisions based on your intuition as to what seems right for you and your set of circumstances.
There is no doubt having a first baby is one of the most significantly life changing event in any person’s life, so it’s worth spending time mulling over some of the important concepts beforehand, such as who will you select to help support you through this process? It’s really important to gather a good support network to assist you, such as: family and friends, a general practitioner, a private midwife, public or private hospital, selecting between delivery suite or the birth centre, a naturopath, a chiropractor, a childbirth and parenting educator, the local breastfeeding association, just to name a few.
Many couples find the experience of pregnancy more than they expected both in terms of adjustment and the feeling of thrill, excitement, anticipation and wonder.
The current generation of expecting parent’s often describe themselves as ‘pioneers’ in comparison to the previous generation, as they have so many new and wonderful options the previous generation may not have been able to select. An example of this is the option of having their partner not only being present at the birth, but also very involved and supportive both physically and emotionally. Many men currently expecting their first child when asked, “Was your father at your birth?” reply emphatically “No!”, and for the rare one who says “Yes!” they usually haven’t had much of a description from their father as to what occurred – you could say for previous generation’s it’s all a bit of a blank.
Most grown men these days have been taught by their fathers how to mow the lawn, how to change a tyre on the car, how to BBQ steak and sausages, but can’t confidently turn to their Dad and ask expectantly, “Dad how do you support a woman during labour?” it’s a question that might possibly turn up a blank perhaps?
However, for the next generation it will be completely different, the vast majority of dads-to-be will be able to say “Ah well you’re asking me something that takes me back to one of the most incredible days of your mum’s and my life...on the day you were born and, by the way, because you were our first it was a bit of a long day and night actually, we spent hours in the shower with me rubbing your mum’s back for comfort, and then she decided to rest her legs as they were getting tired, so she laid in the bath under the midwife’s instruction and then next thing she pushed you out in the bath, it was the most incredible thing I’ve ever seen in my life, truly it was like witnessing a miracle! And then all of a sudden I remembered from our birth classes that if I wanted to receive the baby, and be the first person to hold you, to mention it to the midwife, which I did, and so she guided me easily into how to receive you. It was amazing I have never felt anything so soft and vulnerable in my life! I’ll never forget it, I looked up at your mum and she had tears in her beautiful eyes, and she was crying and I passed you up to her arms and she held you gently and quietly talked to you and cuddled you for a long time. Son, I hope you have an experience as wonderful as that when you meet your first child for the first time. It’s a memory your mother and I cherish together, and always will.”
I frequently hear from the dads-to-be attending my courses that, “I just don’t want to be useless to my partner during the labour and the birth, but I don’t know what to do?” I respond with many ideas and suggestions throughout the course, and I always recommend to couples pluck and choose what suits them best, as there are a wonderful variety of choices available to be able to create your own positive and memorable birth experience.
Underpinning all of my work in my classes is the philosophy of calmbirth® training, and that is encouraging, supporting and guiding family bonding between a couple as they prepare for the birth of their baby. To focus on the role and the value of each parent, the importance of mothers, and equally the importance of fathers in the life of their unborn and newborn baby. With this in mind, by encouraging enjoyment rather than stress and fear during the period of the pregnancy and birth, creates the space for a more conducive atmosphere for good solid family bonding. Relaxation, joy, hope, courage, determination, togetherness creates good strong loving relationships. In a nutshell that’s what it’s all about.
My Transition into Parenthood course covers birth and baby care aspects in a very practical way whilst the calmbirth® course guides the “thinking and feeling” preparation, and focuses on the important skills for labour. Plenty of couples prefer to do both courses for a well rounded sense of readiness.
Whatever steps you take towards childbirth, look for the things that both inform and nurture both of you in your transition to parenthood. It’s my passion and something I know creates the best outcomes for new parents.
Julie Clarke is a Childbirth and Parenting Educator & calmbirth® practitioner based in Sylvania in Sydney and can be contacted on 9544 6441 or visit www.julieclarke.com.au for courses and dates.
Toilet training & issues around potential bedwetting are a huge transitional period for any parent and child. We asked Shae White of Conni to give us her expert rundown on the differences between the two, and some of the ways to deal with both areas of your child’s development.
Night Time Toilet Training
Toilet training is a complex process that varies from child to child and should not be confused with bedwetting.
The recommended age to start toilet training is 2 years of age. It can begin earlier or a little later, but around 2 years of age is the optimal time to get the process started. Ideally, night and daytime toilet training should be started at the same time; however it’s important to note that your child will more than likely have to use nappies at night for up to a year longer.
Once you’ve begun, consistency is the key. Removing the nappy or pull-up is an excellent way to encourage toilet training as it allows the child to fully realise when they are weeing without the ‘back-up’ of a nappy or pull-up.
Going to the toilet before bed is a good nightly routine. Even if your child indicates they don’t need to, or often don’t want to, it’s essential to get this habit started as it also helps establish many hygiene routines beyond toilet training – think teeth brushing. It’s not recommended you wake your child during the night to see if they need the toilet. When a child is not fully/naturally awake they are in effect still weeing in their sleep. It’s crucial for children to learn to hold larger amounts of urine in their bladder, and in time they will subconsciously recognise the trigger to go to the toilet and wake from sleep to do so, if they need to.
Some little things to help your child gain confidence regarding using the toilet at night is to make sure there is a night light, so if they do wake they feel more comfortable to call you, and dress them in clothes that are easy to get off if they do have a night time accident.
Use lots of praise and positive reinforcement in the morning. Don't be put off by little accidents. A negative response can prolong the process and can lead to increased stress, negating any of the progress you’ve made, and lead to anxiety around toileting. Try using a star chart or other reward system to record and reward dry nights.
Regardless of whether your child is progressing in a way you’d like them to, it’s still essential to keep up water intake and avoid fizzy drinks – something I’d discourage kids to be drinking in the first place! It’s also worthwhile decreasing liquid intake in the 2 hours before bed. If the process is taking longer than expected, resist putting your child back into nappies or pull-ups. Instead, protect their bedding with a waterproof bed pad. A child who wakes up during or after wetting the bed is developing the bladder to brain co-ordination needed for total bladder control. Simply remove the wet pad and put them back into bed. It’s a good idea to have 2 pads so you can replace the soiled with a clean one. If your child does not wake up, the pad will absorb the urine and they can sleep comfortably until morning.
Bed Wetting
If your child is still wetting the bed by around 4 years of age, you are dealing with a different issue. Bed wetting is a common problem in Australia, affecting an estimated 300,000 children over the age of 5, and is more common in boys than girls.
Prevalence of Bed wetting...
• 15-20% of 5 year olds (1 in 6)
• 7% of 7 year olds (1 in 14)
• 5% of 10 year olds (1 in 20)
• 2-3% of 12-14 year olds (1 in 30)
• 1-2% of 15 year olds and over (1 in 50-100)
There are a number of possible causes. Some children haven't yet learnt to respond to cues from the bladder in their sleep. Other children haven't developed enough anti-diuretic hormone (ADH) that slows urine production at night. Slight bladder instability can also cause leakage, and constipation can sometimes be a factor.
In essence, children who wet the bed at night both need to urinate at night, (some don’t need to), and do not wake when their bladders are full. Many children who wet the bed are very deep sleepers. These are the only children who wet the bed.
Bed wetting is generally a family disorder. Almost half the children with this problem have a close relative who wet the bed. If there is a history on both sides of the family, children have a 70% chance of becoming bed wetters.
Some events may trigger a re-occurrence of bed wetting after the child has been dry for some time, such as the arrival of a new baby, a trauma or even simple changes to normal routines.
Whatever the causes, while it may be frustrating, remember: children do not wet the bed deliberately. Always give plenty of positive re-enforcement when dealing with bed wetting. Never reprimand your child. This is not a controllable condition, and a child should never be punished for it.
It’s important to recognise that bedwetting is a developmental phase, and as the previously mentioned statistics highlight, it will pass for the vast majority of kids by the time they’re 6. The key is to manage it in the most effective way with proper hygiene procedures like waterproof bed pads.
If bed wetting continues beyond the age of 6 or 7, we recommend you consult your family GP or a continence nurse located at most public hospitals or community health centres. Your health professional will ensure there is no medical reason for the bed wetting.
For further information phone: Continence Foundation National Helpline 1800 330 066
Shae White is General Manager at Conni.
For more info on children and adults continence products go to www.conni.com.au
Have You Heard of Baby Sign Language?
How to improve communication with babies and toddlers.
Imagine a world without speech; where you know exactly what you want to say but have no way of expressing it to the people around you. This is the reality for our babies and toddlers before they learn to talk. They struggle with the limitations of a world without speech. By 6 months of age they know what they want to say but have no means of communicating it effectively. Is it any wonder they become frustrated! Even when they begin to talk, it’s some time before they are able to get their little mouths around the words they need to express themselves effectively. Baby Sign Language can help ease this frustration by providing a means of communication to bridge the gap.
Baby Sign Language is based on ‘keyword signing’ and involves the use of simple gestures for words that are important to the baby. Each gesture is used in repetition to the associated spoken word, making babies more interested in the meaning of keywords from an earlier age. It should never replace the need for the spoken word.
The use of Baby Sign Language is growing in popularity all over the world. Most significantly for interested parents is that it’s supported by extensive research. The most well known study, conducted by Drs Linda Acredolo and Susan Goodwyn for the US National Institute of Health (NIH) in 1982, showed a clear learning advantage for children exposed to baby signing. Some people who don’t recognise the long-term benefits of ‘complementary’ signing might think it’s a fad or the latest passing trend in modern parenting, however the research is very positive and parents using Baby Sign Language are united. It’s a very simple solution to a very frustrating problem.
Infants already use an extensive range of facial expressions and body language to communicate with their parents, and Baby Sign Language is a natural extension of this behaviour. They squirm when they are uncomfortable, put their arms up to be picked up when you walk by, and later learn to point at things.
Babies are fascinated with movement, especially when the movement is performed by a parent. In the beginning the baby will associate the movement with the word. In the case of ‘milk’, this association is made easily as they are rewarded with their favourite comfort and associate this with the gesture. The following 3 key activities tie it together – the use of the gesture and the spoken word followed through with the actual item.
The first step is having them understand what you are signing to them. It’s suggested that you only use one sign such as the sign for ‘milk’ at this early stage so they don’t become confused. You can begin as early as 3-4 months of age. With the sign for ‘milk’ it’s easy to recognise that you have been understood when they go into flapping frenzy and get excited. By about 8-9 months of age they will be able to ask for ‘milk’ by replicating the sign. As a parent this is just as exciting as any other milestone they reach. Once they are able to sign back to you, slowly introduce another sign or 2 until you develop a vocabulary for all the important things you would like to communicate.
Growth and brain development during these early years, especially the first 2 years, is more rapid than at any other stage of a child’s life. One of the most crucial milestones in a child’s development is the development of their social skills and the ability to interact appropriately with others. The basis for appropriate social interaction is effective communication. The benefits of Baby Sign Language also include earlier communication, reduced frustration, increased language comprehension and further opportunities for bonding between parent and baby.
Teaching Baby Sign Language also teaches your child that there is more to communication and social interaction than just words. Effective communication does involve hand gestures, body movements and facial expression. Think of all that hand waving in Italy for example! Being a visual language it’s fascinating to children as it arouses their curiosity and attentiveness towards further communication.
Some parents express concern that using Baby Sign Language may inhibit the speech development of their child. There is no cause for concern however; because as you are using ‘keyword signing’ you are enhancing the comprehension of the word, not replacing the need for spoken language. It’s very important that you continue to use the spoken word with the gestures to enhance speech development. The previously mentioned National Institute of Health funded research demonstrated that babies who were using Baby Sign Language were able to communicate with spoken language 3 months earlier than babies who were not. Even more astounding was the fact that these same children went on to develop language comprehension skills that were 12 months ahead of their peers by the time they reached school age.
Ultimately the benefit of Baby Sign Language is it complements the words that you speak to your babies. It bridges the communication divide and is very rewarding for parent and child – and immensely rewarding.
Lisa Baade and Ian Creaser are the authors of Toddler Interpreter, A Parent's Guide to Baby Sign Language for Hearing Babies and Toddlers. The signs in Toddler Interpreter were researched and developed to fall within the capabilities and realistic expectations of the dexterity of a 6 month old baby. To take this 1 step further the Toddler Interpreter Baby Sign Language program is structured so that not only the most relevant baby signs are introduced first, these signs are also the easiest to perform. By the time the baby has worked through the 5 stages of learning, the baby signs have progressed with the child’s development and most children will be ready to replace all signs with fully developed speech – the ultimate goal.
For more information or to contact Lisa visit www.toddlerinterpreter.com
Pregnancy Skincare
What makes it different?
Pregnant women are becoming increasingly conscious of the products they use on their bodies. Often this is because they want to feel the life growing inside them is safe from potentially damaging ingredients. The body and emotions go through many changes during the pregnancy journey as a result of increased circulation and hormonal functions designed to help nourish and support the new baby’s growth, as well as preparing the mother for delivery.
Changes in oestrogen, progesterone and melanocyte stimulating hormones can cause skin changes including sensitivity, dryness, stretching, itchiness, and darkening in certain areas. Nails may become thinner and more brittle, or in some cases harder – they should return to normal within 3 to 6 months after childbirth.
In terms of hair, the ovaries secrete large amounts of oestrogen during pregnancy and to balance this there is an increase in androgens to maintain balance. This can cause excessive hair growth which usually affects the upper lip, chin, and sides of the face; don’t worry it’s only accelerated vellus hair, a fine peach like fuzz, which usually disappears after childbirth.
In my experience, once pregnant, expectant mums should immediately start using rich body lotions or body oils to ensure the skin is deeply moisturised to prevent the itching sensation caused by stretching skin as the baby grows. Rapid stretching of skin can tear the underlying connective tissue, resulting in scars known as stretch marks. The thighs, bust, back of hips are other areas that experience stretching and need continuous deep moisturising. Stretch marks are very common in a large percentage of women who become pregnant. As elasticity and stretching are a physical issue, using daily applications can greatly improve the skin's flexibility and suppleness to help decrease the chance of stretch marks.
In our increasingly polluted modern world, it is important to do all we can to avoid increasing the toxin load in our bodies. An understanding of the nature of skin, and how ingredients in skincare products might actually penetrate the skin to be delivered into the blood stream, can help us see why, its imperative we avoid synthetic ingredients at all costs.
Our skin is responsible for letting substances in, as well as keeping them out, and this ‘active’ function depends largely on the environment in which the skin finds itself.
Let me go into more detail on transdermal (across the skin) absorption…
The skin is made up of several layers. The basic divisions are the epidermis (the part we usually think of as our skin because it is the part we can touch), the dermis (where most of our blood vessels live), and the subcutaneous tissue. The outermost layer of the epidermis, called the stratum corneum, is made up of cells high in keratin, a substance that helps maintain skin hydration by reducing moisture loss – in effect, keratin contributes to the creation of a semi-waterproof barrier. This hydrophobic (water-fearing) layer sits just on top of a hydrophilic (water-loving) layer which readily accepts water and water-based substances.
In order to easily cross the skin a substance must have a low molecular weight. Essential oils, which are not ‘oils’ at all, but are actually closer to alcohols in their characteristics, are often added as ingredients in high quality skin care products. All essential oils are characterized by a lower weight to fixed oils. This means that all of the often wonderful effects associated with essential oils are absorbed quite readily into the bloodstream. It is important to note that some essential oils can cause irritation for some skin types so it’s worth having an informed discussion with your skincare supplier when purchasing. Fixed oils on the other hand are absorbed at an extremely slow rate. Consequently, these oils will sit on the surface of the skin and act to lubricate it, the reason we use them in the first place.
Many mainstream lotions contain ingredients other than fixed oils and essential oils – namely, synthetic fragrances and preservatives. Unfortunately, most of these types of substances can cross the skin and are readily taken up into the bloodstream.
Information about the nature of our skin helps us understand how ingredients in skincare products actually penetrate the skin and enter the blood stream. If we are trying to maintain a toxin-free body, clearly it’s a logical choice to choose natural and organic body care products.
The benefits of natural products as opposed to general skincare are that natural organic ingredients and plant-based oils (that are cold pressed without solvents to ensure their purity), along with organic healing herbs, such as:
• Achillea mille folium (organic yarrow) herb
• Comfrey leaf
• Lavendula angustifolia (lavender flower)
• Hamamelis virginiana (wild harvested witch hazel) leaf
• Plantago major (organic plantain) leaf
• Calendula officinalis (organic calendula) flowers
• Rosa centifolia (rose petals).
Contain no artificial colours, preservatives and fragrances, and should be all cruelty and toxin free.
Medicinal plants and herbs have been used throughout the centuries, and now modern science has confirmed the earth has many varied offerings that can support expectant and new mothers.
This knowledge is comforting and soothing and helps women feel that they are doing the very best for their pregnancy, bodies and babies.
Of course a healthy pregnancy and skin should include a good whole foods diet, plenty of water, exercise, sleep, daily oil applications, and avoidance of any chemical exposures. This will ensure great benefits to new baby and mother.
In summary the major difference in term of pregnancy skincare is intent and awareness. It’s about being more informed about the products you use on your body, as soon a new baby is coming into this world, and what you do before they arrive is just as important as what you do after.
Claire
Claire O’Dwyer is a highly successful trainer of beauty therapists and owner of Maraju Spa and Mumma-licious skincare ranges. She can be contacted at www.maraju.com.au
Yoga for Pregnancy
Strike a (pregnancy) pose!
Okay, you’ve booked the hospital, organised your midwife and now it’s time to find a pre-natal yoga class. Mum-of-three and yoga teacher, Katie Brown guides you on the benefits of pre-natal yoga and a routine you can follow at home.
Yoga means union, and the bond between you and your child is probably the greatest union you will ever experience. Yoga has been used for centuries in eastern cultures as an aid to pregnancy and childbirth, but in recent years has gained much greater popularity in the west.
Not only will it help prepare your mind and body for labour and ease niggling pregnancy symptoms, you’re also likely to meet other mums-to-be in your local area.
Don’t worry, you don't have to be a contortionist, it's for every woman, whatever her level of flexibility, and in fact many women find Yoga for the first time when they are pregnant. It's about learning to focus on you and letting go. Postures can always be adapted to be more or less challenging depending on your flexibility, experience and stage of pregnancy.
How pre-natal Yoga can help
Pre-natal Yoga works on a mental and physical level, creating a sense of peace and lightness in your mind and body. This inner peace is achieved by combining postures (asanas) and breathing practices (pranayama) with meditation and relaxation.
Practising pre-natal Yoga encourages us to focus inward – to be in our body. In pregnancy it's particularly important to be in tune with our bodies. With regular practice, you'll find it easier to adopt a feeling of deep relaxation and calmness. You'll also find it easier to let go of worries and take deep, full diaphragmatic breaths – increasing oxygen to all your cells and of course providing oxygen-rich blood to your baby through the placenta.
And most importantly regular practice will really pay off during your labour. This is a time when it's important to ‘let go’ and have faith in your body to birth your baby. The Yoga breathing practices should help you deal with your contractions and direct your focus to your baby. Pre-natal Yoga also includes chanting – this helps to release your throat, and will help to ‘open’ the body, releasing the pelvic floor muscle and letting go of tension.
Tension can cause your muscles to tighten and slow your labour, so Yoga also has the potential make your labour quicker and less painful.
During pregnancy, the hormone relaxin softens the ligament and muscles. This, combined with your ever-changing centre of gravity and your baby's weight, can lead to poor posture, which in turn can cause muscular aches and pains.
Regular Yoga practise will help improve your posture and maintain your general levels of fitness, strength and stamina.
Pranayama helps to calm the mind, ease tension and increase oxygen supply to both you and your baby. Some of the breathing practices have even been known to lower blood pressure and ease insomnia – a huge bonus if you're constantly running to the toilet during the night!
Asanas and Pranayama also help you cope with varying symptoms of pregnancy, such as sciatica and heartburn. Relaxation and meditation encourage you to feel centred and instil a sense of balance and peace. These practices help to increase the release of oxytocin – a relaxing hormone, which is soothing for your nervous system, and will also help when your contractions begin.
And finally, Yoga should help your body to recover after childbirth and cope with those demanding first months with a newborn.
Finding a pre-natal yoga class
Pre-natal Yoga classes tend to be very relaxing, so if you have good fitness levels and feel well, there's no reason why you can't begin attending classes as soon as you discover you're pregnant. However some teachers prefer you to be in your second trimester, or at least 14 weeks, before you attend classes. If you've experienced any blood loss, spotting or have a history of miscarriage, it is advisable to wait until you're in your second trimester, and if you're at all unsure, double check with your midwife or obstetrician.
It's always best to find a purely pre-natal Yoga class, as this is designed specifically for pregnancy and is also a great way to meet other new mums. But if that's not possible, you can attend a general class – just make sure you let the teacher know you are pregnant – or follow a routine at home.
There are several DVDs on the market, including my Yoga Babes – Yoga for Pregnancy and Birth www.yogababes.com.au and this might be easier for you to do, especially if you already have children and find it hard to attend a class.
There are also national organisations such as the International Yoga Teachers’ Association (IYTA) with a list of qualified yoga teachers on its website www.iyta.org.au
Below is a 10 minute Yoga workout that you can do each day to get you started on the path to pre-natal Yoga and beyond.
Exercise one: Marjarasana (Cat pose)
Come on to all fours, with your hands flat to the floor – fingers wide apart with your middle fingers pointing forward. Hands are under your shoulders and your knees are directly below your hips and your lower legs parallel. If your wrists are sore in this position, then curl them into fists.
Begin in the neutral position and then as you begin to exhale, tuck your tailbone under rolling each vertebra in turn, taking your chin towards your chest. Gently draw your navel to your spine, activating your abdominal muscles as you finish your exhalation. Then, as you begin your inhalation, draw your tailbone gently up towards the ceiling and uncurl your spine so you look forward. Repeat 5 times.
Exercise two: Baddha Konasana (also known as Butterfly/Cobbler’s pose and Bound Angle Pose)
Sit with the soles of the feet drawn towards the perineum and together. To help lengthen the spine, you may wish to place a rolled up mat or blanket under the sitting bones. Place your hands around the feet and allow your knees to fall gently towards the floor, giving you a gentle stretch in the inner thighs, hips and spine. Hold for 10-20 seconds.
Exercise three: Sitting side stretch
Sit in an easy cross-legged pose, with the spine straight. Then gently stretch your left arm up towards the ceiling as you inhale and as you exhale, draw the arm up and over the head towards the right side. Place your right hand down on the ground beside your hip, keeping both buttocks firmly on the ground. If you are a bit more flexible, you may be able to release the forearm towards the ground. Take a breath here and then inhale to release and repeat to the other side.
Exercise four: Vrkrsasana (tree pose)
Stand upright in Tadasana (Mountain pose) and then take your right heel up to your left ankle. Your palms come together at your heart centre. Remain in this position with your eye gaze softly focussed at a point in front of you, which is not moving. If you wish to challenge yourself, begin to raise your right leg up, sole of your foot against your inner left calf or thigh and draw your right knee back, so it is in line with your left hip. Keep your hands at your heart centre or take them above your head to the Sahasrara centre – your crown centre and draw your elbows back from one another. Feel your heart centre open and release, focus your mind inward, allow all mental chatter to drift away, repeat to the other side. This is a good exercise to do before meditation.
Exercise five: Mandukasana (frog pose)
Sit down and bring your big toes together and your knees wide apart and begin to walk your hands forward. Cup your chin in your hands and remain in this position if you have high or low blood pressure, otherwise place your forehead either on your arms or on the mat and take your focus to your Ajna Chakra – the point between your eyebrows and allow this area to release. This is where our thoughts are processed, so as you release in this position, feel your mind begin to let go of any thoughts or concerns. Hold and gently begin to walk your hands over to your right side allow your left shoulder to sink down to the ground and then walk your hands over to the left side.
Gradually walk your hands back up to your body to come up to sitting. Take a few slow, deep Yogic breaths and you should feel ready to face the day!
Namaste.
Katie Brown
For more information or to contact Katie go to www.yogababes.com.au or www.motherme.com.au
Word of warning! In pre-natal Hatha Yoga the following postures and practices are not recommended:
* Double leg lifts (strong abdominal work)
* Extreme bends (side/back/twists etc)
* No long breath retention
* No inversions (e.g. shoulder stands) where your head is below your hips
* No squatting after week 34 if your baby is breech (feet first)
* No poses lying on the abdomen (e.g. Cobra)
Lastly, after about weeks 16-20, lie on your side for relaxation (in the Yogic sleeping pose). This is because when you lie on your back, the weight of the uterus restricts the blood supply and can make you feel dizzy and nauseous.
* As with all physical activities you do need to check with your midwife or obstetrician before starting Yoga.
The Joys of Infant Massage
Your baby will love you for it!
Infant massage is a therapy that is gaining momentum across the western world as parents seek more effective ways to create happier, healthier babies. For centuries, in many traditional cultures, women have been massaging their babies as a way of soothing, bonding, and enhancing the overall health and wellbeing of their children.
Who should be aware of Infant Massage? Well, the obvious ones are mothers and pregnant women, but also included are fathers, grandparents and caregivers. Equally important are the people who care for children outside the home: nurses on Intensive Care Units working with premature babies for instance, and those who work with the disabled.
Most infants sleep for longer periods following massage and experience longer periods of deep sleep. Understandably, this is a favourite benefit for many parents and is often the reason they seek a baby massage course. However there are many more wonderful benefits baby massage has to offer.
Why Infant Massage?
Infant Massage is a joyful and relaxing experience for both parent and baby. You may not be aware that babies often get stressed being in new environments and babies also pick up on your stress or anxiety. Taking time out together for a massage teaches your baby how to relax and you too.
Massage is a tool for maintaining health and wellbeing on many different levels.
Findings from research undertaken over the years have proven that there are clear benefits from Infant Massage.
These benefits include:
• Promotion of deep and restful sleep
• Relief of trapped wind “colic”
• Relief from constipation and digestive problems
• Reduced crying
• Assisting to relieve sinus and chest congestion
• Eased teething pain
• Reduced stress and anxiety
• Reduced symptoms of eczema
• Increased weight gain in low birth-weight infants
• Strengthened immune system
• Enhanced motor development
• Strengthened loving bond between baby & parent
• Help in relieving symptoms of post-natal depression
Bonding with your baby
Sadly for many women, bonding with their baby doesn't always happen easily. The bonding experience can be enhanced by massage. Baby massage can play a vital role of connecting with your baby, particularly if you've suffered post-natal depression, a premature baby or medical problems.
Studies have now shown that touch, even something as simple as a hug, releases the hormone oxytocin. Its effects are to lower blood pressure, reduce anxiety and pain and promote relaxation. What is more, the benefits are reciprocal - when you massage your baby your own stress hormone levels improve and your blood pressure lowers.
So what about dads? They need to bond with their babies too, and what better way to do this than through the loving touch of massage. Dads who bond with their bubs in the first few weeks and months following birth can have a deeper and closer bond with their children throughout their lives.
When to start massage?
You can start to massage your baby from birth. Start off with small sessions with a few simple strokes and work up to longer times. Always watch your baby’s body language and only massage for as long as your baby is enjoying it.
Make sure you are in the mood for massage!
A dimly lit room or one filled with gentle sunlight is best. Make sure the room temperature is comfortable, especially in colder months, and avoid areas that are draughty. You may like to play some soothing, relaxing music. Alternatively you can sing or talk quietly to your baby. As your baby grows you can incorporate games and rhymes into the massage.
Simple tips on how to massage your baby:
• Select a time that your baby is happy to receive a massage
• Use a good quality cold-pressed oil like apricot kernel oil or jojoba oil
• Baby's skin is very soft, so keep your fingernails short and keep aside the jewellery pieces you wear on hands when you are massaging your baby
• Always begin by massaging the legs first; this is because the legs are touched constantly while changing nappies and babies will be familiar with this type of touch
• Use long firm strokes. Light, feathery massage can tickle or irritate your baby
• When massaging your baby’s tummy (while they are lying down in front of you) always massage in a clockwise direction and only massage the lower half of their tummy
• Make sure that your hands are nice and warm
• Finish massage with a loving, warm cuddle
The best way to learn the right massage techniques is to undertake a baby massage course.
A certified Infant Massage Instructor may offer baby massage courses or workshops in your local area. Massage therapy programs for babies with special needs are sometimes available through hospitals or infant stimulation programs.
For further information on Infant Massage classes contact Melinda Minns on 0404 867 944 or visit www.buddhabubs.com.au
Ever Thought about Natural Contraception?
Should we use it and how effective can it be?
Doing it naturally doesn’t just mean using the ‘rhythm method’ or ‘pulling out’ and in fact natural contraception can be much more effective than that! As much as some guys have no problem with loss of sensitivity using condoms, many do, and using a condom isn’t a very useful option or very effective when it’s taken off due to frustration – or not put on at all! So what do we use then? Well what normally happens within a relationship is that a woman goes on the oral contraceptive pill (OCP) and everyone’s happy right? Wrong.
What’s wrong with the OCP in my opinion? Besides the fact the woman is subjected to daily doses of hormone like substances (drugs) that make her body believe she is already pregnant, she also loses the very natural experience of ovulation. Ovulation can be a very sexy time for a woman and the people around her. Did you know that when women ovulate they let off a subtle scent that attracts physiologically matched potential partners to them? This is a much better instinctual process than say bathing yourself in perfume, drowning out your natural scent (I’m not advocating body odour though!) and forgoing a very natural process of attraction. The point I’m making is nature knows what it is doing and it is up to us to allow the attraction process to happen, as it should without too much human created meddling.
So here is some natural (non-drug, non-invasive) contraception options to think about:
Urine sticks or ovulation predictor kits. Essentially ‘wee sticks’, these work by detecting a high level, also called a 'surge', of luteinizing hormone (LH) in your urine. Once this LH surge is detected, the assumption is that ovulation is just around the bend, indicating its time to slip on a condom or get creative because she’s fertile!
Saliva test – easy and uncomplicated. This works by using a lipstick sized microscope that comes in a cute little case, easily put in your purse so you can test at any time of the day. How this works is when you put a bit of saliva from your mouth on one end of the device it shows if you are in a fertile stage of your cycle or not. The level of oestrogen in saliva increases dramatically two to three days prior to your fertile period and reaches its peak on the day of ovulation. By viewing the magnified image of your saliva through the microscope you can pinpoint when your oestrogen levels are rising and therefore when you are most likely to conceive.
Temperature and mucus charting – the ‘Billings System’. This can be a very accurate method of contraception, but it does take dedication and it is necessary to abstain, use condoms or get creative during her fertile times.
Diaphragms – reliable but does mean “planning ahead” in terms of putting the diaphragm in before you start to get sexy ;)
Withdrawal method – not so reliable with a 27% chance of pregnancy! So if it’s not such a big deal if the two of you get pregnant then why not, but if it’s something you would definitely like to avoid…I don’t suggest trying this one.
And last but not least…condoms…grrrr!
As always the best thing to do is have an honest conversation with your partner about what contraception choices work for the both of you. So good luck everyone and enjoy natural contraception.
By the way, I am under no circumstances, taking responsibility for any accidental pregnancies!
If you would like more information regarding natural contraception for you and/or your partner please don’t hesitate to contact me via email or visit your doctor or sexual health clinic.
Winona Stephens Ad.Dip.Nat, Dip Nut.
For more information or to contact Winona email winona@fitforlifeonline.com.au
The Truth About Male Infertility … and What To Do About It
Did you know you can increase the chances of you and your partner having a healthy baby by 50 percent? Perhaps you have been told by a medical expert that your sperm is ‘fine’… and it may very well be... but are you still trying to conceive?
If ‘trying to conceive’ is not happening as quickly and easily as you thought and your partner has been stressed thinking she cannot fall pregnant, then you are not alone. But the real truth is that male fertility is also paramount when “trying to have a baby” because it represents the crucial 50 percent of the equation, which without, no conception is possible. The great news is that there are so many things that can be done in order to dramatically improve male fertility in cases of sperm parameter problems.
Even in cases where there are no ‘explained’ fertility problems the best result and pregnancy outcomes will occur when BOTH partners are enjoying optimum health and fertility even prior to a conception attempt. Whether a pregnancy will take place at all or whether it will be carried to term or even how healthy a child will be once he or she is born is 50 percent dependant on how healthy the primary cells—the egg AND the sperm really are. Whether they are perfectly formed and functioning will be a crucial step along this journey.
Having trouble conceiving?
A Danish study concluded that between 1938 and 1990 sperm concentration has fallen from 113 million per milliliter (ml) to 66 million per ml—a decrease of almost 50 percent in fifty years. Based on these statistics we may say that male infertility is on the rise. However it is also less taboo these days. Men and women trying to have babies are more open to seeking answers as to why they are not conceiving as easily and quickly as they had initially hoped.
Much medical research is now being done in terms of what positively impacts male fertility, particularly in cases of infertility. And not surprisingly what researchers are paying millions to find out is that nature knows best after all!
Did you know that it takes approximately 120 to mature a healthy egg and form healthy sperm? And that this time prior to conception is vital for enhancing your chances of conceiving a healthy baby? A healthy diet and lifestyle—free from chemicals, toxins, coffee, alcohol, smoking, recreational drugs, excessive testicular heat as well as decreased stress, optimum nutrient levels, antioxidants and happier moods for that minimum preconception period can totally transform sperm parameters and a healthy male’s ability to father healthy children.
One of the main reasons doctors send couples directly to IVF or ICSI procedures (which is the most popular form of ART for male infertility) when sperm parameters are poor is because as far as orthodox medicine is concerned there are no proven, effective methods for naturally enhancing male fertility…despite the large number of new studies showing how effective a healthy diet and lifestyle really is in order to address male fertility! Unfortunately some medical practitioners only think in terms of high tech methods to patch the problem no matter the consequences, and neglect a very simple, but profound truth: When the body is truly healthy, optimum fertility naturally ensues.
Your role is so much more than “doing your job in a cup” or providing the seed for conception. The truth isthat most men have never been explained how absolutely vital their contribution really is to creating a healthyconception.
After all what parent or prospective parent would not give of themselves for their children? A truly healthy sperm—that eventually creates a pregnancy and forms the baby of your dreams - contains within it the child’s blueprint for their life, including their health in the short and long term. As a prospective parent, if you understand the importance your contribution it’s much easier to make the necessary behavioural modifications necessary to create the healthiest possible cells that eventually become the baby you hope for.
The daily effort and opportunity to strive towards better health and optimum fertility is a choice that must come from each individual based on the understanding that each day we make decisions to either come closer to our desired outcome or not. The great news is that poor sperm parameters and male fertility can be improved through optimising one’s general health – that WILL dramatically increase the chances of creating the healthy baby of your dreams.
Gabriela Rosa
Naturopath/Nutritionist
For more information or to contact Gabriela email gabriela@fitforlifeonline.com.au
Postnatal Fitness
C-section vs. vaginal delivery
If you have recently given birth and are wondering what exercise plans are best for you there are lots of things to consider, especially the type of delivery – vaginal or caesarean section. When it comes to giving birth the best plans can be turned topsy-turvy. There are varying opinions as to just which of the options for a birthing plan is best. It really is circumstantial, you may not have a choice medically in the end but either way it is important to have a ‘flexible’ plan. Knowing the physiological affects of either option will help you to determine the plan that is right for you. Grateful for my chosen path of being a male I do not wish to tell you which path is less painful but I can get you to think about the healing processes of each one before you commence exercise.
Prenatally women will benefit greatly from a implementing a healthy approach before conception. A woman who is fit and healthy before conception and during pregnancy will have health and fitness advantages following birth. For now we are looking at the difference in postnatal training between each type of delivery.
There is a lot of coverage on the never-ending debate on the C-section – should it be elective at all? Well that is for another day. While for some it is a medical necessity, Western society would like to see the total c-section births to be 15%. Actual statistics however indicate they can be as high as 30%, suggesting that the desire for women to have a natural birth is on the decline.
What does a delivery do to your body?
A c-section is a relatively straightforward procedure once the incision has been made. While surgery has come a long way it is still invasive and destructive to your abdomen muscles and connective tissue. An incision is made through the abdominal muscles and uterus. After being sutured back up the healing process begins. Functionally this is your greatest setback because this must heal properly before commencing any significant training.
Natural birth entails a much more realistic sensation of labour but for many women the process can be long and painful. At times women will suffer tears or the obstetrician will make a cut in the vagina to aid delivery. The physical exhaustion combined with the trauma of labour will lead to pain and fatigue, if not exhaustion.
While I will not overstep the mark to voice an opinion on which method is best I will say that the point here is that one is natural and one is not. One stimulates the next phase of childbirth and one does not. The body is designed to give birth naturally; it is a process that should be encouraged to be natural.
So you have had a baby and want to get back into shape? One of the most significant factors between the two options is that the postnatal training outcomes are worlds apart. You are more likely to retain your original shape after a natural birth. The abdomen is still intact, it maybe feeling a little soggy but it is still in its original form. The range of exercises and the intensity of which they can be preformed sooner from a natural birth is far greater than that of a post c-section birth.
From a physiological viewpoint they have advantages and disadvantages.
C- section what happens to you?
Although you may not have a choice in the matter but assuming you do, the pro points for a c-section are;
• Simple and pain free (initially because you will have an epidural or spinal block)
• Relatively little to no danger to the infant or mother (the strongest arguing point)
• Minimal complications
C-section con
There is no doubt that the abdomen will develop considerable amounts of scar tissue and it takes time for this to heal.
• Major disruption to the abdomen with permanent scaring
• It takes many weeks to heal and then you have the rehabilitation of the muscle damage.
• If a second c-section is required in a subsequent pregnancy the scar tissue is doubled and so on.
Vaginal delivery pro
Apart from being ‘natural’ it is the bodies preferred way to deliver your baby.
• No lasting scaring that affects body’s functional movements
• The body recognises the process and can start full functional movements almost immediately afterward
Natural delivery con
There are most definitely risks associated but bare in mind that we are looking at the physiological affects of childbirth. Risk factors are:
• Relatively increased risk to both infant and mother
• Hip damage (sacroiliac displacement)
• Potential for nerve damage in the lower spinal nerve pathways
• Acute scaring in the vaginal/cervix region
Due to the major disruption to the abdomen and the resulting scar tissue c-section recovery is slow. Initially with the healing process taking some weeks, the training can be immediate but extremely simple. Light activation exercises with the use of breath and only for seconds at a time. Having said this once the surgical incision has healed, apart from the aesthetic issue of a scar, the body will eventually become fully functional but the process must be progressive over a much longer period of time.
What else should i consider before starting an exercise program after having my baby?
Throughout pregnancy the chance of the upper rectus abdominis splitting vertically is high. The rehabilitation of this muscle group will be necessary as it is not affected by the surgery. In some cases this muscle split can be sutured, although rare and not necessary. Through continuous training your body will eventually restore the body to its original strength.
So overall all postnatal rehab is greatly enhanced by those mothers who choose to exercise through the entire pregnancy, in particular those who used core/functional strength training as their base for all training. Further to that those women who have exercised regularly before falling pregnant and continued throughout pregnancy (if medically possible) experience even faster returns to pre-pregnancy form. Remember to seek out your own professional advice before embarking on any new or altered exercise program. You should always seek clearance to exercise from your obstetrician.
Brad Spark
Director, Active Lifestyles Personal Training
For more information or to contact Brad email brad@fitforlifeonline.com.au
Postnatal Exercise Routines
Congratulations! You’ve just had a baby…exhausted? In pain? Despite this many of you may be thinking about
getting back into shape – it will take time. Despite this, if your doctor has given you medical clearance to
exercise, you will be able to start slowly with some basic tummy tightening exercises.
Overall you will need to keep in mind that you have just had surgery and that takes recovery time. While it’s
important to be mobile there is no need to overdo it – it’s not recommended! The ultimate thing at this time is
the health of you and your baby. A healthy, well-rested mother is more likely to keep up her milk supply for her
baby with minimal stress. Try to get the chores done by someone else and focus your energy on:
• Eating well – you and your baby need the nutrients – the baby for growth and you for recovery and your milk supply
• Drink plenty of fluids so that you stay well hydrated
• Getting adequate sleep when you can – take the opportunity to rest when the baby is sleeping so that you
can have some energy reserved for those early night feeds
• Commence gentle exercise once your doctor has cleared you medically and given you appropriate advice.
Getting in shape after a caesarean
This information is provided assuming that a straightforward c-section has occurred and that the patient is
other wise in a healthy state of being. Start in Phase 1 over the first few weeks of starting your exercise regime.
If anything does not feel comfortable or you feel pain stop immediately.
Seek medical attention if doesn’t subside. Start with one or two of the exercises trying 10 repetitions of each.
Each person will be very different but you will build to 30-minute sessions over time that suits your fitness level.
Phase 1 is for beginners. Progress to Phase 2 and then Phase 3 over the following weeks and months, as you
feel stronger and less tired. Seek guidance from a suitably qualified medical and fitness professional.