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Pregnancy Wellbeing

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25.01.2022 . A fascinating study by looked at water aerobics and the effect on low back pain in pregnant women. They compared 129 women, randomized to be in an aquatic exercise class once a week during the second half of pregnancy, to 129 women in a control group. All women, subjects and controls experienced more back pain through- out pregnancy. However, women who exercised in the water had significantly less low back pain that the women who did not. These women also had less sick leav...e secondary to their low back pain. The authors noted that there was no increase in urinary or vaginal infections with water aerobics (as would be expected). The author recommended water aerobics as a way to relieve back pain in pregnancy. This speaks again to the buoyancy effects of water aerobics. By Vern L. Katz, MD at the Sacred Heart Medical Enter, Eugene Oregon in Clinical Obstetrics and Gynaecology Volume 46, Number 2, 432-441

25.01.2022 What is a TENS machine? TENS stands for ‘transcutaneous electrical nerve stimulation’. It involves using a mild electrical current to send little electric shocks to areas of pain. What are the benefits of a TENS machine? ... Machines are not proven to help with active labour but can reduce back pain at the beginning. Are there any side effects? There are no lasting side effects attached to using a TENS machine. You can borrow, hire or buy your own. If you used a TENS machine during labour, did it help you?

23.01.2022 . Congratulations to @jennyzernich who has just had her baby in Noosa. Jenny kept up her health and fitness routine during her second pregnancy. Sending you love from Melbourne

22.01.2022 . What is an epidural? An epidural is a local anaesthetic, numbing the nerves that carry pain impulses from the birth canal to the brain.... What are the benefits of an epidural? Epidurals provide complete pain relief. Are there any side effects? 1 in 100 women report headaches but more importantly, epidurals are known to sometimes prolong the second stage of labour. See more

20.01.2022 When you cuddle up/hold hands with someone you care about, your body can release a hormone called oxytocin that calms you and makes you more likely to deal better with the stresses of everyday life. It also can lower your blood pressure and lower levels of the stress hormone cortisol. So give that special person in your life (in your bubble!) a big Saturday snuggle.

20.01.2022 . Taking a little break from the book while we relocate from the Queensland hinterland back to Melbourne. Only have a few chapters to write before the editing process begins. It’s weird to think that this time next week we will be back on the Mornington Peninsula, sadly not able to see our chums. Not yet. For now we are in Sydney with our buddies @sagewellbeingco sharing great conversations and great food. Making the most of it while we can.

19.01.2022 What’s folic acid and how much should I take? During the early development of your baby, folic acid helps form the neural tube. Folic acid is very important because it can help prevent some major birth defects of the baby's brain (anencephaly) and spina bifida. Take a folic acid supplement of 400 micrograms a day while you're trying to get pregnant and until the 12th week of pregnancy.... You can get supplements from pharmacies and supermarkets. See more

19.01.2022 Herbal teas Like me, you might have completely gone off both the taste and aroma of coffee during pregnancy. (Don’t worry the desire definitely returns!) If that’s you, it might be a good time to try some herbal teas, particularly as there are so many delicious flavours out there these days. ... If you haven’t, then you can still have 200mg of caffeine (some guidelines suggest staying under 300mg). More about caffeine consumption later on this week. If you’ve tried any yummy herbal teas please let us know what you recommend. @alisonmarie_m

15.01.2022 . As I am a primary school teacher I get to hear lots of different children’s names throughout the week especially as I’m a casual relief teacher and have exposure to lots of different classes. The bodybump class really enjoys hearing lots of the new names on the block as well as the old favourites. (Most sites have different names in their top 10 so keep this in mind!) Most popular names for 2020: Oliver and Olivia, closely followed by Noah and Sophie. New names making it... into top 50: Frankie, Connor, Riley, Arthur, Mackenzie, Theo, Ezra, Ariana, Elsie, Bodhi, Ari and Olive. Some good ones there. See more

15.01.2022 . Exercising in your first trimester (0-12 weeks) When you discover you are pregnant you might not notice any changes on a physical level. If you feel well and you are unaware of any contra-indications, then you should be able to enjoy a sensible level ... of exercise. Some women find that, despite being inactive prior to getting pregnant, they feel an inclination to participate in some physical activity for both themselves and the health of their growing baby. It is a good time to invest in a birthing ball as they can help to support the lower back muscles, tummy musclesand help to improve your balance and posture. They can be used throughout the duration of your pregnancy, in your labour and beyond. Make an exercise plan If you attend a class, let your instructor know you are pregnant If you are planning to participate in a fitness class, obtain a medical clearance Look into any local pregnancy-specific classes Choose low impact exercises which are safer on your joints and pelvic floor During exercise, make sure you can keep a conversation going. This is known as the ‘talk test’ Avoid overheating If you are at risk of miscarriage or have any other pregnancy contra-indications, then do not exercise unless you have the all clear from your healthcare provider

14.01.2022 . Connecting with your baby through the trimesters is so important. Flood your bump with positive thoughts and words of wisdom. Ever thought about reading a book to your bump? ‘Guess How Much I Love You’ was a firm favourite in the Ford household.

14.01.2022 . Having a baby shower? Going to a function and don’t want to miss out? Here in Victoria both of these things are not allowed at the moment but when they are, try this delicious mocktail. Ginger Spice... 100 ml ginger beer 25 ml grapefruit juice 5-10 ml maple syrup You can add a splash of sofa water or lemonade according to taste.

12.01.2022 . It is hard to believe that this time last year we were in Noosa starting to write the book. What we didn’t know is that Covid would put a spanner in the works! Since returning to Melbourne, Jolyon has hit the ground running back at the hospital. It seems that many girls have found themselves pregnant due to lockdown and many Melburnians are making the sea/tree change down to the Mornington Peninsula. Having said that, we aim to complete the book by the end of 2021. Jo is ba...ck teaching, both in primary school classrooms and also teaching @bodybumpbaby in Frankston. We are also working on re-launching our pregnancy well-being days at the beautiful @safetybeachmedicalandwellness so watch this space! See more

11.01.2022 Dumb bell triceps extensions The tricep muscles are located on the back of the upper arms. They are responsible for elbow, shoulder, and forearm movements. Working out your triceps helps to build upper body strength. Strong triceps stabilize the shoulder joint and are important for daily activities as well as picking up your baby. Choose a weight that’s slightly challenging (we have used a 1.5 kg dumb bell in these photographs). The chosen weight should allow you to complete... all of the sets using proper form and without having to strain. No dumb bells?? Substitute soup cans or water bottles. How to perform: Engage your core and maintain a straight spine as you hinge forward at the waist. Hold onto a chair or bench with one hand and hold the weight in the other. Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly. On an exhale, engage your tricep by straightening your elbow. Hold your upper arms still, only moving your forearm during this range of movement. Pause here, then inhale to return the weights to the starting position. Do 2 to 3 sets of 10 to 15 reps. If you are familiar with this exercise you can perform this exercise with a dumb bell in each hand at the same time.

11.01.2022 . When you cuddle up/hold hands with someone you care about, your body can release a hormone called oxytocin that calms you and makes you more likely to deal better with the stresses of everyday life. It also can lower your blood pressure and lower levels of the stress hormone cortisol. So give that special person in your life (in your bubble!) a big Sunday snuggle.

11.01.2022 Sleep. Lying on your back in the last three months of pregnancy (from 28 weeks) presses on major blood vessels. This can reduce blood flow to your womb and oxygen supply to your growing baby. Is there a better side to sleep on?... You can settle to sleep on either the left or the right side and in fact, any side is good from 28 weeks of pregnancy. What if I fall to sleep on my back? Going to sleep on your back is not best for baby after 28 weeks of pregnancy. Most women find side sleeping is more comfortable in pregnancy, especially in the last three months. What if I fall asleep on my side but I wake up on my back? It’s normal to change position during sleep and many pregnant women wake up on their back. The important thing is to settle back to sleep on your side if you wake up and you’re on your back. What is the risk of stillbirth if I go to sleep on my back? Stillbirth in the last three months of pregnancy affects about one in every 500 babies. Research has confirmed that going to sleep on your side halves your risk of stillbirth compared with sleeping on your back. For more information see www.sleeponside.org.nz.

11.01.2022 . Happy baby! This lovely mumma now has her own bundle of joy. Yoga is so nourishing and if you find a good pregnancy-specific class/instructor you’re in for a treat.

10.01.2022 . The Pigeon Pose in Pregnancy This pose helps to open up your hip flexors, outer hips, and glutes. This pose also releases tension in your psoas muscle, which connects your thighs and lower back. If you have bad knees you can place a folded towel or blanket under your knee for comfort and support. ... Remember, if this pose feels uncomfortable for you then listen to your body. See more

08.01.2022 . Make sure your fridge is full of delicious and nutritious foods. Try to prepare yourself healthy go to snacks in advance. I swapped a heavily loaded cheese and ham croissant for a yummy ginger bliss ball packed with pepitas, sunflower seeds and plump dates.

06.01.2022 . Let’s talk calf cramps.... Cramps are a sudden, sharp pain, usually in your calf muscles but they can occur in your feet too. They usually happen at night and are more common late in pregnancy. The first time I experienced one - in the middle of the night - I literally leapt out of bed crying out in agony. The contracting calf muscle felt so knitted and tight.... What can help? Walking or swimming, and specific exercises, including calf raises and walking on the spot, are good for helping blood flow in the legs. How to get rid of cramps To ease a leg cramp, it may help to stretch the muscle by pulling your toes hard up towards your ankle. You can also have a go at rubbing the muscle firmly or walk around for a while. If you have a partner, you can ask them to help. If you have experienced leg cramps did you take calcium or magnesium? Did it help you?

04.01.2022 . Feels like a long time ago. So what is Dr Jolyon up to now? Well right at this moment he is on labour ward delivering babies. He is back as Director of Women’s Health. When he gets a spare minute he’s working on the book.

04.01.2022 . Using a floatation tank in pregnancy Many pregnant women struggle with the strain of extra weight that accompanies pregnancy. It can take a toll on the back that’s for sure.... Last week I checked out the new premises at @theprivatesea a wellness centre in Mornington, Victoria. Totally divine! If you haven’t experienced a float then there is no better time than when you’re pregnant. Floating in a sea of Epsom Salts helps to alleviate all that extra strain on your muscles. Can’t recommend it enough! See more