Dancing for Pregnancy and Birth

When you hear the term “belly dancing,” you might imagine a seductive dance performed by scantily clad women in flowing outfits for the pleasure of men. But the roots of these traditional dances are far removed from this purpose.

Across time and cultures, young women at puberty learned about birth through dance (as well as by observing other women labor!). The practiced movements of the birth dances would then be used naturally during the woman’s own labor and birth for mom’s comfort and baby’s progress.

Women are meant to stay active during labor – research shows that movement helps open the pelvis and move the baby down. When allowed to find their own comfort during labor, women typically sway, squat, shift, and dance. If a laboring mom relaxes into her birth dance, her muscles (and her emotions) are loose and open, allowing birth to happen.

Labor is itself depicted in the progression of the movements of belly dancing. Labor starts with the woman as relaxed as possible. Then contractions become more intense – longer, stronger and closer together – until, at the climax, the woman is unaware of the outside world and the baby is born. So too with belly dancing – the dance starts relaxed and the dancer isolates muscles one at a time, moving in tempo. The dance builds, much as the contractions do, and finally at the crescendo of the dance, the dancer is lost in movement and music.

Renowned author and childbirth educator Sheila Kitzinger once wrote, “A Bedouin Arab girl learns a pelvic dance during the puberty…and will belly dance, when she is in labour. The belly dance represents the power of women to produce life.” The benefits of dancing and using your womanly power include:

  • Improved posture, flexibility, balance and co-ordination: As your belly grows, you may become less-than-graceful. Your center of gravity is changed, pulling your lower back forward. Your body is releasing hormones that relax your ligaments, which may make your pelvis (and everything else) ache. Many of the movements of belly dancing – such as hip rolls, circles and figure-8s – are useful for relieving back and pelvic pain during pregnancy and labor. Those movements may even help baby move into a favorable position for birth when used during labor.
  • Maintaining general fitness: Doctors recommend 30 minutes of moderate exercise daily during pregnancy. The non-jarring, non-contact nature of belly dancing fits the bill. In addition, through its connection with deep abdominal muscles, belly dancing helps to maintain the pelvic floor. Try belly dancing instead of doing Kegels! Belly dancing also improves physical endurance, which will be necessary during labor.
  • Better breathing: The movements of belly dancing integrate different types of breathing. Labor requires changes from lower abdominal breathing to chest breathing to panting – and if you’re already used to these changes in dance, you’ll be more prepared in labor.
  • Relaxation: Tension is released when you move your wrists, shoulders, ankles, hips, and spine in circles, all movements familiar to those who practice belly dancing.
  • Improved focus: When belly dancing, you often focus on moving only one body part in isolation. This focus can be especially helpful during contractions and when pushing your baby into the world.

As with any exercise program, check with your healthcare provider before you begin to be sure there are no reasons you should avoid certain movements. Avoid back bends and sudden movements, as well as any exercises on your back after the first trimester. Keep your pelvis in a neutral position to avoid strain. Start with a warm up and end with a cool down. Avoid overheating, and stay hydrated before, during and after exercise. If you develop pain, bleeding, shortness of breath, headache, faintness, nausea, contractions, or fluid leakage from the vagina, stop exercising and check with your healthcare provider.

Learning belly dancing while you’re pregnant can be a fun way to meet other pregnant moms while you prepare for birth. Check with your healthcare provider or childbirth class instructor to see if there are any prenatal belly dancing classes in your area. Or consider online videos or DVDs that will allow you to learn in the comfort of your own home.

Have you danced for birth?

Written by Michelle, childbirth instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

10 Tips for a Healthy Pregnancy

As soon as you found out you were pregnant, you probably started to look for ways to improve your health. Many women find that pregnancy gives them a renewed interest in healthy eating, exercise and clean living. All of a sudden your body goes from being taken for granted to having the ability to create and sustain life. Some women describe pregnancy as giving them a deeper respect for their body. With this in mind, now is the perfect time to improve your health.

  1. Take your vitamins – lots of people have a dusty tub of vitamins in the cupboard that they take sporadically when they stumble upon them looking for the oregano. Now that you’re pregnant, you should start taking your vitamins seriously. Invest in some vitamins specifically formulated for pregnancy – these have higher levels of folic acid and iron than regular vitamins. You should take the vitamins daily during the first trimester, and can continue even longer if you wish.
  2. Eat a heathy diet – now is the perfect time to cut down on take aways, reduce your intake of fatty foods and up your fresh fruit intake. There’s no need to eat for two. In fact, you only need to be eating an extra 300 calories per day by the end of the pregnancy – that’s the equivalent of two slices of buttered wholemeal toast.
  3. Exercise – if you exercised before you became pregnant, then you should aim to continue exercising throughout the pregnancy. If you’ve never exercised before, then now is the perfect time to start. Your pregnancy, and your baby, will both benefit from regular light exercise. Walking, swimming and yoga are firm favourites amongst mums-to-be.
  4. Cut it out – there’s a whole host of things you should avoid during pregnancy – smoking, alcohol and drugs are the most notable. You should also avoid certain foods and medications. Speak to your healthcare provider and find out what you should cut out. If you need help to quit smoking or drinking, ask for it – there’s plenty of help available.
  5. Up your fluids – during pregnancy, you may find yourself feeling thirstier than usual. Increase your fluid intake to ensure your body is getting enough fluids. The healthiest drink you can choose is water.
  6. Get some zzz’s – if you’re feeling sleepy, have a lie down. You are growing a whole other person, so don’t beat yourself up for falling asleep on the sofa. If you are tired, it’s because your body needs to rest. You might be surprised just how much sleep you need, especially during the first trimester, but try to get as much as you can to help you feel and stay healthy.
  7. Don’t overdo it – thanks to pregnancy hormones, you are more susceptible to muscle sprains. Take it easy to avoid ending up with unnecessary aches and pains. If you have a physically demanding job, ask to relinquish some of your more hazardous duties. Lifting boxes, pushing heavy loads, even lifting your toddler may cause sprains, so be cautious or even avoid doing these things.
  8. Talk about it – you may feel during pregnancy you are expected to be happy, excited and blissful at your approaching motherhood, but it’s not true for everyone. Hormonal mood swings, financial worries, concerns over the birth, and even uncertainty about what kind of mother you will be are all to be expected during pregnancy. Don’t keep all of your worries bottled up inside, but instead find someone you can talk to. You could talk to you partner, friends or even an online community of pregnant women. Your emotional health is just as important as your physical health, so please do seek help if you feel you need it.
  9. Relax – pregnancy can be an overwhelming time. You may feel you can’t possibly get everything done in time, and this might lead to feelings of stress. Dedicate fifteen minutes each day (more if possible) to relaxing. Meditation, yoga or even simply taking a warm bath are all great ways to unwind at the end of the day. Clear your mind, stop thinking about your to-do list, and let yourself focus on you and your developing baby.
  10. See a professional – you should contact your healthcare provider as soon as you discover you are pregnant, or even before you start trying. Your healthcare provider will be able to provide you with the information to allow you to enjoy a healthy pregnancy. Your healthcare provider will be your go-to person for the next nine months, so the sooner you get to know each other, the better!

What else are you doing to enjoy a healthy pregnancy?

Written by Fiona, proud owner of a toddler, @fiona_peacock


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This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Pelvic Floor Exercises During Pregnancy

The pelvic floor is made up of a collection of muscles and ligaments that stretch from the pubic bone to the end of the backbone. The pelvic floor is a supportive hammock and gets put under a lot of strain during pregnancy as it stretches to accommodate the growing baby.

Why do I need to do pelvic floor exercises?

The pelvic floor comes under a great amount of strain during pregnancy and childbirth. By exercising the muscles, you can strengthen your pelvic floor. This reduces your risk of suffering from stress incontinence after the pregnancy. With weak pelvic floor muscles, you may find that you leak urine when you laugh, cough or sneeze.

How to do pelvic floor exercises

  1. Tense your anus as if you’re holding in a bowel movement.
  2. At the same time, tense your pelvic muscles as if you are holding in a wee or gripping a tampon.
  3. Release.

The pelvic floor workout routine:

  • Repeat the above steps quickly, eight times.
  • Then repeat the above steps again, but this time hold step two for 10 seconds before releasing. Repeat this eight times.
  • Tighten the muscles (in steps one and two) in stages. So tighten a little bit, hold for 10 seconds, then tighten a bit more, hold for 10 seconds, then tighten fully and hold for 10 seconds. Repeat this staggered process as you relax the muscles too. This exercise is the hardest of the three, so be warned! Repeat this eight times (you might want to build up to this number slowly if you’re a beginner).

Try to repeat your pelvic floor workout three times a day for the full length of your pregnancy. Many women find they forget to do the pelvic floor workout, so try to incorporate it into your daily routine. You do your workout while you sit down to enjoy your three meals of the day, or you could do them each time a particular advert comes on the TV. Find a routine that works for you, and stick with it.

When should I stop?

You can continue these exercises right up until the very end of your pregnancy, unless told not to by your healthcare provider.

Don’t give up your pelvic floor routine at the end of the pregnancy, you should continue these exercises for the rest of your life. Not only could they help to heal and strengthen the muscles after the birth, but they could reduce your risk of suffering incontinence in the future. Pelvic floor exercises can also help to reduce your risk of suffering from a prolapsed uterus or bladder.

Over the last few years, whether or not to practice pelvic floor exercises during pregnancy has become controversial. Pelvic floor exercises, however, do seem to be the most useful when they are part of an overall fitness routine and when they are done correctly. So be sure you are getting the recommended amount of exercise each day (most experts recommend 30 minutes of moderate exercise each day for pregnancy) and learn more about the best methods to exercise your pelvic floor muscles.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Five Widely Believed Pregnancy Myths

It can sometimes be hard to differentiate fact from fiction. Just because you’ve been told something more times than you can remember doesn’t mean it’s true. In fact, a lot of the popular old wives’ tales about pregnancy are false. Here are five widely believed (but definitely not true) pregnancy myths:

1. Your bump can give clues as to the sex of your baby – if you’ve decided to wait until the birth to discover the sex of your baby, you probably hear this one a lot. Friends, family and strangers will be using the size and position of your bump to guess the sex of your developing baby. According to legend, a high bump indicates you are carrying a girl, while a low bump is a sure sign you’re having a boy. Sadly, there is no truth to this myth, so you can keep the gender a surprise if you wish.

2. If you suffer from heartburn, your baby will be born with a full head of hair – heartburn has little to do with your baby’s ‘do, and more to do with the foods you eat and with your slowing digestive tract. Whether you suffer from heartburn or not is really no indication of how much hair will be atop your baby’s head at the birth.

3. Having sex while pregnant could harm your baby – don’t worry, you can continue to have a sex life during pregnancy. Unless your healthcare provider has advised you to go on ‘pelvic rest’, sex during pregnancy is perfectly safe. Your mucus plug will keep your uterus closed, and your baby safe from infection during pregnancy.

4. You should be eating for two – this is something you have probably heard a lot, but it’s factually incorrect. During the first and second trimester, you shouldn’t need to eat any extra calories. By the third trimester, you will need an extra 200 calories a day, but this amounts to two slices of wholemeal toast with a thin spread of butter. It’s hardly eating for two.

5. You shouldn’t start exercising during pregnancy – this isn’t true at all. Even if you’ve never exercised before, pregnancy is the perfect time to start. It’s more important than ever to look after your body, and keep fit in preparation for the birth. If you are a bit of a couch potato, break yourself in gently with some walking, swimming and prenatal yoga. If you’re a keep-fit fanatic, you can keep up your exercise routine, but be wary of any potentially dangerous activities such as extreme sports.

What pregnancy myths have you heard?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

8 Exercises You Can Do With Your Baby

Your days are full of diaper changes, feedings and hours spent comforting a little one. Baby care certainly takes up much of your time. But it’s easy to work some exercise into your routine if you include your baby. Even if it’s just for 5 minutes at a time, you’ll feel energized and ready to keep up with baby tasks all day long.

Any floor exercise you can do while baby lays on a blanket next to you can easily be integrated into tummy time or even earlier with baby on his back just watching what you’re doing. If you’re going to have your baby in arms while performing some moves, just make sure he’s able to hold his head up on his own (which happens around 3 to 4 months old) and that you’ve got a firm grip on baby’s wiggly body.

Ab Curl:
Lie on the floor, knees bent, feet flat, and baby on your abs (with your pelvis supporting baby’s weight). Hold baby in place gently. Using your abdominal muscles, slowly raise your head and shoulders from the floor, moving toward baby with a smile or a kiss, and then slowly lower yourself again.

Reverse Curl:
Lie on the floor and lift your feet, bringing your knees toward your head. Hold baby in place on your shins. Using your abdominal muscles, slowly lower baby toward you while lifting your head and shoulders, come in for a kiss or a snuggle, and then slowly return to your starting position.

Baby Bench Press:
Lie on the floor with your knees bent and feet flat, and hold baby securely under his arms against your chest. Slowly raise baby in the air, then slowly lower him to your body again. You can also do this while sitting cross-legged on the floor.

Airplane:
Lie on your belly with your baby in front of you. With your arms outstretched on either side of your body and your legs straight, slowly lift arms, legs and chest off the floor. Hold briefly, and then return to your starting position.

Push Ups:
With your arms and legs straight, and hands and feet supporting you, slowly lower yourself toward your baby, and then slowly raise yourself again. Alternatively, you can practice planks with baby lying on his back watching you. Support your weight on your feet and your forearms with your elbows bent, and hold. Sing or talk to baby, then rest.

Baby Lunges:
You can do lunges with your baby in a front carrier for some weight training, or you can do them toward your baby if he’s sitting in an infant seat, high chair or stroller. With one foot at the back and the other foot forward, bend both legs until your one thigh is parallel to the floor, keeping your knee in line with your ankle (don’t over-lunge). Then slowly return to start. Do several repetitions with each leg being the one bending (by switching lunging direction or which leg is forward).

Baby Carrier Squats:
With baby in a front carrier (facing you or facing out), place your feet shoulder width apart (maybe a tiny bit wider). Point your toes out a little then slowly begin to lower your body as if your are going to sit. Keep your pelvis tucked and remember that your center of gravity is pulled forward a little since you’re holding baby. Slowly return to standing, rest, repeat.

Walking:
You can walk with a stroller or with your baby in carrier. But go briskly enough that you get your heart rate up. If you enjoy running, consider investing in a jogging stroller so you can take baby along on your daily route. Your baby may even sleep better from the fresh air and movement.

Almost any exercise can be adapted to include baby in the fun. Don’t forget the importance of warm up stretches before any exercise. If you’ve recently given birth, be sure you get your doctor’s OK to start an exercise program. If you’ve never had a regular workout routine before, start slowly. Stay hydrated, and don’t overexert yourself.

Exercise doesn’t need to be just another chore on your to-do list. Have fun with your baby – talk, sing, smile, interact. You’re baby will love being with you, even if you’re multitasking!

What are your favorite postpartum exercises?

Written by Michelle, childbirth instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Will Exercise Affect My Milk?

As a breastfeeding mother, you probably double check whether pretty much everything you do will affect your milk. You have probably googled how much caffeine it’s safe to consume, whether alcohol enters your breast milk and how long until you can switch back to your beloved underwired bras. What did mothers do before Google was there to answer all of their questions?!

Will exercise affect my milk?

If you’re hoping to improve your fitness and, perhaps, get rid of some of the baby weight, you may be wondering if it’s safe to exercise when you’re breastfeeding. Obviously, you shouldn’t be lifting weights or running laps with a baby attached to your breast, but exercise is generally perfectly safe for new mamas.

Now is a great time to improve your health. The healthier you are, the better able you will be to look after your baby. Exercising can help to lift your mood, fight stress and help you sleep easier (obviously, the baby will still be keeping you awake, but at least you know you could sleep if you wanted to…).

The key is to start slowly and gradually increase the amount of exercise you do. If you are taking an unhealthy approach to exercise, and exercising to extreme exhaustion, you may find that it does affect your milk supply and general health. Instead, take baby steps along the road to fitness.

Things to keep in mind

It’s always important to wear a decent sports bra for support when exercising, but this is arguably more important when you’re a breastfeeding mother. You may find it most comfortable if you feed your baby just before exercising, as this will ensure your breasts don’t feel too full.

You can feed your baby as soon as you need to when you return from exercising. There is no minimum period, exercising doesn’t have much affect on your milk. It can increase the amount of lactic acid in your breast milk, but most babies don’t seem to mind this. Some babies aren’t keen on the salty taste of sweat, so you may find that washing your breasts after exercising encourages your baby to feed.

Exercise can be the perfect way to unwind after a long day of parenting. If you’ve been home with the baby all day, you may find yourself feeling touched out and stressed. A brisk walk or a few lengths of the pool could be all you need to turn the day around.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

How Can I Lose Weight When Breastfeeding?

Your body went through some pretty big changes during pregnancy. It grew a whole new organ, created a baby from scratch and stretched to accommodate that growing baby. If you’ve started to dream about getting your pre-pregnancy body back, you may be wondering whether it’s safe to lose weight when breastfeeding.

As long as you lose weight healthily, and don’t restrict the healthy foods you eat, it’s perfectly safe to lose weight and get fit whilst breastfeeding. In fact, the healthier you are, the better this will be for your baby. You should wait until your baby is, at least, two months old, however, because this will allow your body enough time to build up a good milk supply.

How can I lose weight when breastfeeding?

In order to stay healthy, maintain your supply and lose some weight, you should:

  • eat healthy – don’t restrict the number of calories you eat. As a breastfeeding mother, you should continue to eat at least 1500 to 1800 calories each day, you may even need more than that. You might be surprised at just how much energy it takes to breastfeed a growing baby! Instead of restricting calories, focus instead on eating healthy foods. Cut out the junk, processed and sugary foods from your diet. Instead, reach for the fresh fruits, vegetables, and nuts.
  • take up exercise – exercising is one of the best ways to lose weight. If you’re a new mama, going for a brisk daily walk with your baby in a sling could be all you need to shift those stubborn pounds. Or perhaps you’d prefer to try a mother and baby yoga class at your local gym? Some mamas find (slow) running, or a fast walk, to be a stress-relieving and enjoyable exercise, and you can go whenever you like so you won’t need to worry about being late for class.
  • do it gradually – losing weight too quickly could actually have a negative impact on your milk supply. It’s important to lose weight gradually whilst breastfeeding. Remember, this isn’t a quick fix. This is about getting your health back to where you want it to be, and encouraging your body back to its pre-pregnancy shape. It’s not about overnight results or unsustainable lifestyle changes.
  • do it together – invite your new mama friends to join you for a brisk walk round the park, or a pleasant afternoon stroll while your babies nap in the carrier or pram. Exercise doesn’t have to be a solitary thing. You can get your mom friends involved too.

What steps are you taking to try and lose weight when breastfeeding?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.