Month: December 2023

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Pelvic Floor exercises for labour and birth

pelvic floor exercises for labour and birth

Pelvic Floor exercises for labour and birth. Being pregnant and birthing your baby can affect your pelvic floor muscles. When your pelvic floor muscles are weak, you may find that you leak urine when you sneeze or cough. This is quite common and no need to be embarrassed. To strengthen your pelvic floor muscles during and beyond pregnancy and birth you can do some exercises.

Here’s how:

  • Start by placing one hand on top of your pump and the other one on one of your shoulders. Breathe comfortably for 4-5 breaths.
  • As soon as your breathing is relaxed, you should feel that the hand on your bump moves up and down more than the one on your shoulder. If you cannot feel this, try to stop your shoulders from moving and let your bump rise and fall naturally. Alternatively, listen to the quick relaxation provided in the next section to achieve relaxed breathing.
  • Now, as you breathe out, gently pull up your front and back pelvic floor muscles (as if you were stopping yourself from going to the toilet). Don’t hold your breath, keep breathing. Gently squeeze as you breathe in and relax the pelvic floor muscles as you breathe out. Repeat 4-5 times.
  • Then try to hold the contraction (squeeze) for a few seconds while breathing normally.
  • Your lower abdominal (belly) muscles may tighten, that’s fine. If you feel your upper abdominal muscles (above your belly button), you’re trying too hard! In that case, repeat the relaxed breathing exercise from the beginning.

Aim to be able to hold your pelvic floor muscle contraction for 10 seconds while breathing normally. If you find yourself holding your breath, start from the beginning again. It takes practice.

The NHS recommends 3 sets of 8 squeezes daily.

Practice makes progress!

TOP TIPS

If you struggle to remember to do your pelvic floor exercises try to make them part of your daily routine, and create a habit. For example:

  1. every time you go to the toilet do your pelvic floor exercises after you are finished on the toilet…
  2. every time you are waiting for the kettle to boil…
  3. Use notes with the word ‘squeeze’ and pop them on your kettle, fridge door, mirror…
  4. Use an app that reminds you. There are a few free and paid ones out there. The NHS recommends ‘squeezy’, which is currently £2.99 (as per August 2022).

Pelvic tilts for pregnancy

A useful exercise when you experience backache but can also aid your comfort during the early stages of labour.

You can do pelvic tilts while you sit or you can be on your hands or knees. If you experience discomfort in your wrists or shoulders when on your hands and knees, try leaning over a birth ball, bean bag or chair with a cushion.

Pelvic tilts help to strengthen your abdominal muscles which in return eases back pain. In addition, these exercises can help your baby get in a more optimal position for birth. Strong abdominal muscles can also help reduce back pain after birth.

How to:

On your hands and knees or leaning over a ball

  • Have your arms shoulder-width apart and your knees in line with your hip-width. Keep your arms straight but don’t lock your elbows.
  • arch your back as much as you can, so that your coccyx (tailbone) is tucked in underneath you. Hold for a few seconds. Then arch your back the opposite way so that your coccyx is sticking out. Hold for a few seconds. Repeat slowly and smoothly. Find your own rhythm and pace.

Sitting (on a birth ball)

  • Sit comfortably with your feet on the ground and your legs hip-width apart. Have your arms hang to the side of your body.
  • Slump down and then arch your back.
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10 Eco-Parenting Tips for Raising Earth-Conscious Kids

10 eco-parenting tips

In a world where environmental concerns are becoming increasingly urgent, eco-conscious parenting is more important than ever. As stewards of the planet, parents play a pivotal role in shaping the values and habits of the next generation. Here are 10 eco-parenting tips to help you raise environmentally aware and responsible children.

  1. Lead by Example: Children learn by observing their parents. Demonstrate eco-friendly practices in your daily life, such as recycling, reducing waste, and conserving energy. Your actions will leave a lasting impression on your children and inspire them to follow suit.
  2. Explore Nature Together: Foster a love for the environment by spending time outdoors with your children. Whether it’s a hike in the woods, a day at the beach, or a camping trip, these experiences create a connection to nature and instill a sense of responsibility for its well-being.
  3. Teach the Three Rs: Educate your children about the importance of reducing, reusing, and recycling. Encourage them to be mindful of their consumption by choosing reusable products, avoiding single-use plastics, and repurposing items when possible.
  4. Grow Your Own Food: Cultivate a small garden at home and involve your children in the process. Growing your own fruits, vegetables, and herbs not only reduces your carbon footprint but also teaches kids about the origins of their food and the importance of sustainable agriculture.
  5. Conscious Consumerism: Teach your children about the impact of their purchasing decisions. Encourage them to choose eco-friendly products, support sustainable brands, and understand the value of quality over quantity. Use reusable nappies where you can. By making conscious choices, they can contribute to a more sustainable future.
  6. Energy Conservation: Instill good energy-saving habits in your children from an early age. Turn off lights and electronic devices when not in use, unplug chargers, and consider implementing energy-efficient appliances. Explain the environmental benefits of these practices to help them understand the importance of conservation.
  7. Waste-Free Lunches: Make eco-friendly choices when packing lunches for school. Opt for reusable containers and water bottles, and minimize single-use packaging. Teach your children about the impact of plastic waste on the environment and the benefits of a waste-free lunch.
  8. Embrace Secondhand: Encourage your children to appreciate secondhand items. Whether it’s clothing, toys, reusable nappies or books, buying used reduces the demand for new production and minimizes the environmental impact. Thrifting can also be a fun and sustainable family activity.
  9. Water Conservation: Teach your children about the importance of conserving water. Encourage shorter showers, turning off the tap while brushing teeth, and fixing leaks promptly. Explain how water scarcity affects both the environment and communities around the world.
  10. Environmental Education: Stay informed about environmental issues and share age-appropriate information with your children. Discuss topics such as climate change, deforestation, and pollution, and emphasize the role they can play in making positive changes. Encourage critical thinking and empower them to be advocates for the planet.

Eco-parenting is a journey of fostering awareness, instilling values, and inspiring action. By incorporating these 10 eco-parenting tips into your family’s lifestyle, you are not only contributing to a healthier planet but also raising children who are compassionate, responsible stewards of the environment. Together, we can create a brighter and more sustainable future for generations to come.

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Nurturing Adventurous Palates: A Guide to Avoiding Fussy Eating During Weaning

Avoiding Fussy Eating During Weaning

Introducing solid foods is an exciting milestone, but it can also be a challenging one, especially if you are worried about raising a fussy eater. The good news is that with a thoughtful approach and a few key strategies, you can lay the foundations for a lifetime of healthy eating. In this post, I share tips on avoiding fussy eating during weaning, drawing on advice from the First Steps Nutrition Trust and the NHS.

1. Early exposure to variety

Research shows that early exposure to a variety of flavours helps children accept different foods. The First Steps Nutrition Trust highlights the importance of introducing a wide range of tastes, textures and food groups during weaning. Many experts suggest starting with vegetables, including bitter ones like broccoli and spinach, rather than only sweet fruit.

2. A consistent routine

A regular routine for meals and snacks gives your baby a sense of predictability. Avoiding distractions such as the television or phones at mealtimes also helps create a positive eating environment.

3. Lead by example

Children copy the eating habits of the people around them. Set a positive example by enjoying a varied, balanced diet yourself. Eat when your baby or toddler eats, and let them see you eating. Family meals are a great way to show a variety of foods and make eating a sociable, enjoyable experience.

4. Patience and persistence

It is normal for babies to reject some foods at first. Be patient and keep offering the same food several times, in different ways. Repetition is key: research suggests it can take up to 10–15 tries before a baby accepts a new food.

5. Avoid pressure and power struggles

Pressuring a child to eat, or using food as a reward, can contribute to fussy eating. The NHS recommends avoiding battles over food and letting your baby decide how much to eat. Trust their appetite and respect their signs of fullness.

6. Gradually progress textures

Introduce textures gradually, moving from soft finger foods (baton shapes, about the size of an adult finger, are easiest to hold at 6 months) and smooth or mashed foods to lumpier foods and smaller pieces. This helps develop the mouth muscles needed for chewing and encourages exploration.

7. Be mindful of portion sizes

Offer small portions suited to your baby’s age and stage. Little tummies don’t need much, and a small amount on the plate feels less overwhelming. You can always offer more if they are still hungry.

Remember, milk is still your baby’s main food

While starting solids is exciting, your baby’s main source of nutrition in the first year is still breast milk, formula or a combination of both. Milk provides essential nutrients for growth and development, and breast milk also contains antibodies that help fight infection.

If you are using formula, it is designed to meet your baby’s nutritional needs, whether you are unable to breastfeed or have chosen not to.

From around 6 months, solid foods should complement, not replace, your baby’s milk. As they eat more solid food over the following months, they will gradually adjust how much milk they take.

By using these tips, you can help your child build a positive relationship with food. Every baby is different, so stay flexible and follow their cues. The First Steps Nutrition Trust and the NHS are both great sources of guidance as you navigate the exciting (and sometimes messy!) world of introducing solids.

Want to see which foods your baby has tried and how often? My baby weaning meal planner and food diary makes it easy to keep track.

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Aims and Learning Outcomes for antenatal education

Aims and Learning Outcomes for antenatal education

Why do you need aims and learning outcomes for antenatal education? Including them in your course planning and teaching activities serves several important purposes:

  1. Clarity and focus: Aims and learning outcomes define the purpose and direction of your sessions. Aims describe the overall intention of your course, workshop or activity, while learning outcomes set out the specific knowledge, skills or attitudes learners should gain. Clear aims and outcomes keep your teaching focused and aligned with your goals.
  2. Guiding your planning: Aims and learning outcomes act as a roadmap for designing your sessions. They help you decide what content to cover, which activities to use and how to check learners’ progress. With clear outcomes, it becomes much easier to create meaningful, engaging learning experiences for your clients.
  3. Communicating expectations: Aims and learning outcomes tell your clients what they can expect to achieve by the end of your course or activity. When learners know this, they stay more motivated and focused, and it is easier for them to judge their own progress.
  4. Assessment and evaluation: Aims and learning outcomes play a crucial role in the assessment and evaluation of learning. By linking your activities and checks to the stated outcomes, you can see what clients have actually learned, give useful feedback and judge how well your teaching methods work, then adjust where needed.
  5. Engagement: When learners understand the aims and outcomes of a session, they are more likely to be engaged and motivated. Clear outcomes give a sense of purpose and help people see how the learning connects to their own goals, making the experience more positive and meaningful.

Overall, aims and learning outcomes are essential to effective teaching and course planning. They provide clarity, focus and accountability, guiding both you and your learners towards success. Make sure yours are well defined, measurable and realistic.

Some examples of course or workshop aims:

  • To help parents understand their birth options and support their informed decision-making
  • To enhance the bond between parent(s) and their unborn baby
  • To reduce stress and improve parents’ mental wellbeing
  • To strengthen the relationship between couples
  • To create a support network for parents

Some examples of learning outcomes:

By the end of this session/activity, participants will be able to:

  • Describe the normal process of labour and demonstrate comfortable positions for coping with contractions
  • Use breathing techniques to manage labour and everyday stress
  • Recognise what their baby can do at each stage of pregnancy
  • Work with their partner (where applicable) to plan how to share household and baby care in the first few weeks after the birth
  • Remember the names of the other parents in the group

Further reading: