You just arrived at the hospital with regular contractions every 5 minutes, the nurse puts you in the triage room and a resident shows up to do a vaginal exam. As she does the exam, the mumbles to the nurse:

”Intact bag…70…2…-1…OA….”. You think you’re back in school! What do all these numbers and comments mean?

When your OB or midwife does an internal exam during labor, they check on several things:

• How effaced your cervix is
• How open the cervix is
• Where the baby’s head is (low or high in the pelvis)
• The position of the head
• Whether your water has broken

When your OB says “bag intact” it means your water hasn’t broken. If the water had broken, (s)he’d say „clear amniotic fluid“ or even „meconium“ which means that your baby has let some bowel movement into the water.

“70” means how many % the cervix has effaced. During pregnancy the cervix should be 0% effaced, at birth the goal is 100%. The first hours of birth the cervix effaces to 70% or 80%, only then the cervix slowly starts to open. Sometimes you are 100% effaced and 1cm dilated. This means your cervix is “thinned out” and usually opens a bit faster.

The number 1-10 looks at the dilation of your cervix. In the above case the cervix is only 2cm dilated which means you are not in active labor yet and most likely can go back home for now- if you want of course. Active labor starts at 5-6cm. Once you reach 10cm you have the urge to push and enter a new phase of labor.

The number -1 looks at the height of your baby’s head in the pelvis. Your little one could be way above the pelvis at -3, then moves down to -2, -1 and 0. 0 means your baby is in the most narrow part of the pelvis. From there we go to +1, +2, +3 and +4 which is the actual birth. The more + we have during labor, the better.

OA means your baby’s head is in a “occiput anterior” position. Your little one’s back should be facing your belly, not your spine. OA therefore is a good position. OP means “occiput posterior” which means your baby still needs to make a turn to fit better through your pelvis.

Of course this is a lot of information so make sure to ask your OB or midwife if everything looks fine. Most of the time this is the case and if baby still needs to come down a bit your doula will move you into good positions to support the progress of labor.

What cryptic terms have you heard during birth?

Stephanie Heintzeler, Midwife and Doula, www.thenewyorkdoula.com

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 2018. All rights reserved.

If you’re currently pregnant, chances are you’ve heard about raspberry leaf tea. Friends, family and strangers may have advised you to consume it by the bucket-load in your final weeks, because they swear it’s what allowed them such a positive birth.

Raspberry leaf tea is made from red raspberry leaves. These leaves contain a whole host of vitamins including Vitamin A, Vitamin B, calcium, iron and potassium. Red raspberry leaf is used to treat gastrointestinal tract disorders, heart problems and flu.

Pregnant women have taken red raspberry leaf for hundreds of years to prevent miscarriage, boost the immune system and strengthen the uterine muscles for childbirth. Experts believe that red raspberry leaf strengthens the muscles of the uterus and prepares the pelvic floor for childbirth, increasing the strength of labour contractions.

Women who take red raspberry leaf towards the end of the pregnancy are less likely to have cause for birth interventions. Research even suggests that drinking red raspberry leaf tea can shorten the pushing stage of labour.

When to take red raspberry leaf

You can start taking red raspberry leaf when you are 32 weeks pregnant, and can take it daily up until the birth. It takes several weeks for the benefits of raspberry leaf tea to accumulate in the body, so you should try to start taking it a number of weeks before your due date. You should tell your healthcare provider before you begin taking red raspberry leaf.

If you choose to take it in tea form, you should start by drinking one cup a day. You can gradually increase this to three cups a day if you wish. Red raspberry leaf is also available in capsule form, you should follow the dosage instructions on the label if you consume it this way.

Drinking red raspberry leaf tea after the birth can help your uterus to shrink back down and give your immune system a much-needed boost.

Who shouldn’t take raspberry leaf tea?

Red raspberry leaf is not advisable if you have previously had a:

• caesarean section
• short labour
• premature labour / preterm birth

Red raspberry leaf should also be avoided if you:

• have suffered vaginal bleeding in the second half of your pregnancy
• are having a planned caesarean
• suffer from high blood pressure
• are carrying more than one baby
• have personal or family experience of breast or ovarian cancer
• have personal or family experience of fibroids or endometriosis

Potential side effects include nausea, loose stools and Braxton Hicks contractions. Speak to your healthcare provider if you experience any side effects from taking red raspberry leaf.

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 2018. All rights reserved.

Craving chocolate? You are advised to limit your daily consumption to 200mg of caffeine during pregnancy. This should include all of the caffeine in your diet, not just the cups of coffee. On average, the caffeine contents of popular dietary sources are as follows:

• 1 instant coffee – 100mg
• 1 filter coffee – 140 mg
• 1 tea – 75mg
• 1 green tea – 50 mg
• 1 can of cola – 40 mg
• 50g milk chocolate – 25mg

Risks of caffeine during pregnancy

Caffeine travels across the placenta and can affect your baby. If you exceed the recommended 200mg of caffeine each day, you will have an increased risk of miscarriage and low birth weight.

Giving up caffeine during pregnancy

Some women choose to cut caffeine out entirely for the duration of the pregnancy. If you’d like to cut out the caffeine, try the following tips to help you give up the hard stuff:

1. Switch to water – instead of supping a soda during your lunch break, opt for a glass of water instead. Pregnant women are advised to drink eight glasses of water a day, you can achieve this by switching from caffeine drinks to good old fashioned water. Try adding a slice of lemon for flavour.
2. Cut out chocolate – chocolate cookies, chocolate ice-cream and chocolate bars all contain caffeine. Give up chocolate, and replace it with a healthy snack such as fresh fruit or mixed nuts.
3. Go herbal – give up your life-long tea and coffee addiction, and instead embrace life as an appreciator of herbal teas. Choose a herbal tea that is recommended during pregnancy (not all are), and have this as your new morning call.
4. Get enough rest – if you get enough sleep at night, you won’t need to rely on caffeine to prise open your sleepy eyes in the morning. Sleep whenever you feel tired, and trust your body to tell you when it needs more rest.
5. Expect withdrawal symptoms – for the first week of your new caffeine-free life, you may encounter a few symptoms. From headaches to mood swings, giving up caffeine can take its toll on your body. Caffeine is addictive, so expect the first week to be rough. Once that’s over, however, you should feel great.
6. Stay motivated – when faced with the withdrawal headaches, it can be hard to stay motivated. You may feel like running to the nearest coffee shop and ordering a double espresso, but don’t. Stay strong, stay motivated, and you’ll be over the worst of the symptoms in no time. Keep a scan photo, or a list of reasons why you’re quitting, with you to remind you why you’ve embarked on this challenge.

Do you have any tips for battling caffeine withdrawal during pregnancy?

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 2018. All rights reserved.

One in five women experience heartburn during the first trimester, and this number rises to two in five by the end of the second trimester. By the end of the pregnancy, over three in five women will have experienced at least some heartburn and indigestion.

So, chances are, you’re going to experience it – the bloating, the nausea, the wind, the burping, and that horrible taste in your mouth. Heartburn is definitely up there amongst the most hated common pregnancy symptoms.

What causes heartburn during pregnancy?

In early pregnancy, heartburn is caused by hormones. Progesterone slows digestion down to a snail’s pace, and causes the muscle valve between the stomach and oesophagus to relax. Once the valve is relaxed, stomach acid can leak into oesophagus, causing heartburn.

Later in the pregnancy, you can blame your growing uterus for this unpleasant symptom. The uterus can push the stomach higher in your body, forcing stomach acid into the oesophagus.

After the birth, as your hormone levels decrease, and your uterus shrinks back down, you should find that the heartburn disappears. In the meantime, however, there are some things you can do to try and avoid heartburn during pregnancy:

1. Reduce your intake of citrus foods – oranges, lemons, tomatoes and grapefruits can all worsen the symptoms of heartburn. Citrus foods are acidic, and eating them can increase acidity in the stomach, which can worsen heartburn when stomach acid escapes into the oesophagus.

2. Avoid fried and fatty foods – food that takes a long time to digest, stays in your stomach for longer, thus allowing more time for heartburn to occur after a meal. Try to avoid eating fried and fatty foods that will sit in your stomach for a long time, and instead eat healthy and easy-to-digest foods.

3. Avoid caffeine – tea, coffee, soda and chocolate all contain caffeine which can worsen the effects of heartburn.

4. Try cutting out garlic and onion – some people find that these foods can make heartburn worse. Try cutting them out to see if it makes a difference.

5. Try cutting out spicy food – some people find that spicy foods worsen the symptoms of heartburn. Try avoiding foods with chilli, peppers or hot spices in them, and see if your heartburn improves.

Try keeping a food diary, and noting what you eat and when. Add to this details of when you suffer from heartburn, and how badly. By comparing this information, you should be able to identify which foods are safe to eat, and which worsen your symptoms.
How do you deal with heartburn?

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 2018. All rights reserved.

You are more susceptible to constipation during pregnancy. Your digestion slows down to make sure you absorb as many nutrients from food as possible, so that you have enough to nourish yourself and your baby. This slow digestive system could cause constipation. As your uterus grows, the increased pressure on your digestive system could also cause constipation.

Symptoms of constipation

If you are having difficulty when passing stools, you may be suffering from constipation. Common symptoms include:

• dry and lumpy stools
• abnormally large/small stools
• stomach ache
• stomach cramps
• bloating
• nausea
• loss of appetite

Foods that can relieve constipation during pregnancy

Something as simple as changing what you eat could actually make you feel a whole lot better. The following foods could relieve your constipation, and help get things ticking over once again:

1. Berries– grab yourself a bowl of mixed berries. Strawberries, blueberries and blackberries are all high in fibre, and could help to relieve your constipation.

2. Prunes – your grandma probably swears by this treatment, and that’s because it works. You can eat the prunes, or buy a carton of prune juice to enjoy. Prunes are high in fibre, and contain a natural laxative.

3. Beans – beans are one of the best sources of dietary fibre. Add beans to stews, soups, curries and salads to increase your intake of fibre. You could also sit down to a plate of baked beans on toast – but make sure the toast is on wholemeal bread, because white bread could actually make your constipation worse.

4. Dried fruits – dried fruits are full of fibre, and a great way to relieve constipation. Raisins, apricots, pineapple, prunes, dates and figs are all full of dietary fibre. Snack on dried fruits throughout the day.

5. Cereal – choose a high-fibre cereal to help relieve constipation. The cereal will usually say whether it’s high fibre, or you can check the nutrition table on the box. Sprinkle some flaxseed on top for extra oomph.

When to call your healthcare provider

If you are suffering from persistent constipation, contact your healthcare provider for advice. Your doctor may prescribe a laxative, and only certain laxatives are safe to use during pregnancy.

Do you have any tips to relieve constipation?

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 2018. All rights reserved.

The mucus plug (also known as the operculum) is a thick glob of cervical mucus that blocks the cervical canal during pregnancy. The mucus plug prevents bacteria from getting inside the uterus and keeps the uterus sterile for the developing baby. Before the baby is born, the mucus plug is expelled to allow the baby to pass through the cervix.

What does a mucus plug look like? The mucus is usually thick, clear and sticky. It can look similar to nasal mucus, but is usually thicker. Towards the end of the pregnancy, as the cervix starts to efface in preparation for labour, the mucus may be tinged pink or slightly bloodied. It is sometimes known as a “bloody show”. Some women lose their mucus plug all at once, but for most it is a gradual process.Many women don’t even notice it happening due to the increase in vaginal secretions.

I’ve passed my mucus plug, is labour imminent? I hate to disappoint you, but passing the mucus plug is not a clear indication that labour is about to start. In fact, some women pass their mucus plug weeks before going into labour. However, passing the mucus plug does mean that your body is starting to prepare for labour. If you have passed your mucus plug before going into labour, your cervix will continue to secrete mucus and then plug will rebuild itself. Amazing, right? Some women even report losing their mucus plug more than once. Some women will only lose their mucus plug when they are in the throes of labour, and this is totally fine too.

Should I call my healthcare provider? If the mucus is clear, tinged pink or slightly bloodied, then there is no need to contact your healthcare provider. There is also no need to keep a sample of your mucus plug to show to your healthcare provider at your next appointment. However, you should mention to your healthcare provider that you have passed the plug when you next see them. If your mucus plug is bright red in colour, or excessive in quantity (more than two tablespoons), you should contact your healthcare provider immediately. These symptoms can be indicative of more serious conditions including placenta previa or placental abruption. If you see blood-tinged mucus before the 36th week of your pregnancy, you should contact your healthcare provider immediately.

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 2018. All rights reserved.

In the science of medicine, a symptom is different from a sign. While a sign is objective, a symptom is a subjective evidence of a condition. It is a feeling that no other person can see, except for the patient. So when you say the symptoms of pregnancy, they refer to the changes and feelings that the mother, and only the mother, feels during pregnancy.

Most women do not experience any symptoms until the fertilized egg attaches itself to the uterine wall. However, those who are extremely tuned-in to the rhythms of their bodies may begin to suspect pregnancy as soon as conception occurs. Others first notice symptoms only after they’ve missed their period.

Below is a list of pregnancy symptoms. You may experience none, some, or all of these indications of impending motherhood.

1. Food Cravings or Food Aversions

Although it may sound like a cliché, food cravings and aversions are a pregnancy symptom. Many women feel cravings for certain foods which can last throughout their entire pregnancy. Some women develop aversions early in pregnancy – to both tastes and smells. If the cravings are accompanied by any of the other symptoms below, it may be time to do a pregnancy test.

2. Fatigue

Are you feeling tired all the time? Feeling more tired than usual is one of the symptoms of pregnancy that may start as early as the first week after conception. It is caused by high levels of the hormone progesterone, making you feel like you’ve run a marathon when all you’ve done is sit on a couch.

3. Tender Breasts

If you are pregnant, your breasts may become increasingly tender to touch. This is similar to the way you feel before you have your period. Once your body is accustomed to the hormone surge, the tenderness will eventually disappear. This symptom can begin as early as 1-2 weeks after conception.

4. Morning Sickness

If you are lucky, you won’t experience morning sickness until a few weeks after conception, if at all. However, there are women who experience morning sickness as early as a couple of days after conception. You may feel nauseated and queasy in the morning, noon or night. On the other hand, there are the lucky ones who do not experience morning sickness at all.

5. Missed or Different Period

If you have a regular period and it is late, you may want to try a pregnancy test. Home pregnancy tests are fairly accurate at a very early date in pregnancy. A missed period is one of the sure symptoms of pregnancy. There are also women who still bleed while pregnant, but the bleed is usually lighter and shorter.

What symptoms led you to believe you were pregnant?

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 2018. All rights reserved.

The mucus plug is a thick column of cervical mucus which sits in the cervical canal during pregnancy, essentially forming a blockage. The mucus plug stops bacteria from getting into your uterus, and helps to keep your uterus sterile during pregnancy. Before the birth, you will lose your mucus plug, allowing the baby to pass through the cervix during labour.

Your mucus plug is made of a sticky, clear mucus, like nasal mucus, but often thicker. Towards the end of the pregnancy, you may start to lose some of your mucus plug. Some women lose the entire plug in one go, but others report the process taking up to a few days. The mucus plug is odourless but may not be the most attractive sight to behold.

What is a bloody show?

A bloody show is simply another name for a mucus plug. You may find that the mucus appears pink or brown tinged with blood, and this is why it is commonly known as a bloody show. There is nothing to worry about if your mucus plug is tinged with blood, in fact it is quite normal. It’s also normal to have a clear plug, you may also have heard it called a ‘show’.

Passing your plug

Passing your mucus plug is not always a clear indication that labour is imminent. In fact, if you pass your mucus plug over 24 hours before labour starts, your body will create a new mucus plug to take its place. Some women lose their mucus plug weeks before labour begins, however, it does mean that your cervix is starting to prepare for the birth.

Though it doesn’t mean the onset of labour will happen any minute, it does mean you should start preparing for labour. Is your hospital bag packed? Have you finished the nursery? Now is the time to finish off any loose ends around the house, and get ready to welcome your baby within the next few weeks.

You may notice you have passed a small amount of mucus after a vaginal exam or after having sex, this is usually nothing to worry about.

When to tell your healthcare provider

You can mention the plug to your healthcare provider at your next appointment, but there’s usually no need to contact them specially for this reason. However, you should contact your healthcare provider if:

• you notice blood-tinged mucus before your 37th week of pregnancy
• the mucus plug is bright red
• you pass more than two tablespoons of mucus

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 2018. All rights reserved.

Bleeding while pregnant may be a sign something is wrong, and you should therefore always inform your doctor about this as soon as you can. While you have every right to be worried, bleeding does not always mean you are having a miscarriage. According to experts, 20 to 30 percent of women experience bleeding while pregnant and only one half of those women miscarried. Although you cannot stop bleeding during pregnancy, there are things you can do.

Step 1

If you experience bleeding while pregnant in your second or third trimester, contact your health care provider immediately. If you experience light spotting during your first trimester, discuss it with your doctor on your next visit. However, if the bleeding or cramping is heavy, immediately contact your health care provider. You should also go to the hospital straight away anytime you experience sudden heavy bleeding with cramping or pain.

Step 2

Until you have been diagnosed by your healthcare provider, do not make assumptions. Take it easy! Many mums-to-be who experience bleeding go on to have healthy, happy babies. Stress isn’t good for a pregnancy either, so try to stay calm until you have a diagnosis.

Step 3

Until you have been evaluated by your health care provider, avoid sexual intercourse as it increases the blood flow to your cervix and causes bleeding or spotting. If you experience light spotting after sexual contact, do not worry! It can be normal and does not necessarily indicate a problem with your pregnancy.

Step 4

To tell how much you are bleeding, use maternity pads or napkins. Do not attempt to use tampons or any other internal device to catch or stop the bleeding.

Step 5 

Lastly, follow your health care provider’s instruction. Bleeding can in some cases indicate conditions such as ectopic pregnancy, a detaching or ruptured placenta, cervical changes, or an infection. If your health care provider prescribes bed rest, stay in bed. Even if you feel good, get plenty of rest.

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 2018. All rights reserved.

Pregnancy by nature is transient. Even though you’re maybe trudging through your final weeks with all the inherent aches and pains of a growing belly, you may want to immortalize this miraculous time of your life. Here are 4 ways to honor your baby bump.

Belly Painting: Taking the time to paint – or have someone else paint – a design on your growing belly allows you to really focus on your bump. Choose non-toxic craft paints and let your imagination go wild. You can pay close attention to your baby’s positioning and how your baby moves inside, and cater the design to his form. Be sure to take photos before you shower away your masterpiece!

Belly casting: You can purchase kits specifically created for pregnancy casting, or you can pick up supplies at your local craft store. Creating a body cast of your pregnant form can make a fun afternoon with your girlfriends. You might even want to incorporate decorating the dried cast into your baby shower – pick a design and allow guests to paint or glue pieces or have everyone sign the cast with well-wishes for birth and parenting.

Henna (Mehndi): Have a henna party to have your pregnant belly decorated or see a henna artist to create a beautiful, temporary design on your bump. While henna seems to be a new fad, it’s actually an ancient tradition. Typically used to mark a major rite of passage, women had their hands, arms, feet and legs decorated with henna (or Mehndi). This practice continues in many traditional cultures today, and can be translated to modern Western pregnancy culture as a way to honor this life transition. (An added bonus if you have a summer due date – henna is cooling and as long as your skin is stained, you’ll be less affected by heat.)

Photography: Whether you snap a couple of selfies with your smartphone, or hire a photographer to immortalize your pregnant form, you’ll be amazed by the changes in your body. While some women feel camera-shy and don’t want to record the weight gain, skin changes and fatigue on film, other women choose to take at least a monthly profile photo of their changing belly bump. Consider hiring a professional and having a boudoir photo shoot – a sexy pregnancy nightgown and some seductive poses may make you feel better about your growing form.

Whether or not you choose any of these options, take time each day to bond with your baby and feel good about your baby bump. Massage your baby, imagining what his or her hair color will be and whose personality traits he might have. Enjoy the final weeks of your pregnancy – before you know it you’ll be holding baby in your arms instead of your bump.

Written by Michelle: writer, editor, 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 2018. All rights reserved.

You just found out you’re expecting – congratulations! Consider researching options for childbirth classes now. Though you likely won’t attend a class for a while, some facilities do offer healthy pregnancy courses, and may have waiting lists for their childbirth preparation classes. Here are some thoughts to keep in mind for finding the right childbirth class.

You’ll want to find classes that meet your specific needs. For instance, if you’re planning to have an epidural, your local hospital may have a workshop taught by the anesthesiologist about your birth options. If you want a natural birth, on the other hand, you may want to take a longer course. Ask your healthcare provider what classes he or she recommends. Your planned birthplace may offer classes, or you may find instructors who offer private classes in your community.

Childbirth preparation commonly focuses on what to expect during labor, birth and the early postpartum. Look for accredited instructors who keep their credentials current. Make sure the course you choose corresponds with your own philosophy of birth. Ask friends and family what classes they recommend – they know you best and may know if specific classes – or instructors – are a good fit. Some types of classes you may hear about include:

Lamaze: Lamaze classes teach women that birth is normal, and focus not only on the birth process, but on informed decision-making, relaxation techniques, and optimal positioning for birth, as well. These classes differ in length, and usually encourage you to bring a partner along.

The Bradley Method: Also sometimes referred to as Husband-Coached Childbirth, this method trusts that all women – with the help of a good coach and favorable circumstances – can give birth naturally. Classes are typically 12 weeks long, and cover nutrition, exercise, relaxation, and the birth process.

HypnoBirthing: The HypnoBirthing method teaches mothers relaxation and focusing techniques that will limit the fear and tension during childbirth. The repetition of these techniques before birth will condition the mom to use them when labor begins.

Birthing From Within: Birthing from Within believes “childbirth is a profound rite of passage, not a medical event.” These classes focus on the spiritual transformation of birth, and the ways women can forge their own path to a meaningful birth. While the birth process is integrated into teaching, women are guided in finding their own way through the “labor-inth” of birth.

Other options may exist in your community, but be sure to investigate if they are right for you.

Research has found that women who attend a class to prepare for the birth of their baby use pain medication less often, have shorter labors, have a lower chance of cesarean birth, and have a more positive outlook on their birth experience. They are more likely to have confidence in their bodies and in their ability to give birth.

Have you decided on a childbirth class?

Written by Michelle, lactation consultant, childbirth educator, writer, editor 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 2018. All rights reserved.

A worry-free pregnancy, is there really such a thing? Is it possible to embark on this new and daunting chapter of life without so much as a niggle of concern? Probably not, but that doesn’t mean you can’t greatly reduce your worrying. If you find yourself lying awake at night worrying about pregnancy, birth and parenting, then you might benefit from son of the following tips:

1. Exercise every day – 30 minutes of light exercise each day can do wonders for your stress levels. Walking, swimming, yoga and pilates are all recommended exercises for pregnancy. As well as reducing stress levels, regular exercise can help you to get a better night’s sleep.
2. Eat a healthy, balanced diet – instead of lying awake at night worrying about the soda you drank at lunch, have a water next time. Don’t feel guilty for snacking on junk food – simply replace these snacks with healthy alternatives in the future. Processed foods often have high levels of sugar and salt, and this can affect your moods and general health.
3. Take your vitamins – you’ll save yourself a lot of worry if you take a daily prenatal vitamin. These specially formulated vitamins are filled with the nutrients your developing baby needs. They don’t replace a healthy diet, and you’ll still need to make sure you’re eating plenty of fruit and vegetables, but they are advised for all pregnant women.
4. Relax – it’s really important to add in some relaxation time to your daily routine. If you are busy during the day, rushing around trying to get things finished, it can be hard to switch off at night. Try having a relaxing soak in the bath, or a massage before bed to help you unwind. Meditation and yoga are great for calming down and allowing yourself to fully relax.
5. Be honest with yourself – it’s ok to worry, but be honest with yourself. What are you really worried about? Why are you feeling so worried about it? Could it be caused by deeper emotions? Or could exhaustion be playing a part in it?
6. Stop searching online forums – if you’re worried about the pregnancy, the worst thing you can do is check random internet forums. By all means, search trusted sources online, and educate yourself with the information. But don’t take the information you read on unmoderated forums too seriously.
7. Talk to your partner – your partner may be sharing a lot of your worries and concerns. The best thing to do is to be honest about your feelings, and allow him to do the same. Talk about your worries, and find ways to help each other cope.
8. Talk to some mothers – women have been growing, birthing and looking after babies for generations. Whatever you’re worried about, other mothers have worried about before you. If you have any mum friends you can trust – be it your mum, best friend or a friend from work – talk to them about your concerns. They’ll be able to reassure you with their own experiences.
9. Ask a professional – one of your healthcare provider’s roles is to make sure you are not feeling stressed. Your healthcare provider will be able to offer you advice and support to help you overcome your concerns.

What are you worrying about during pregnancy, and how are you coping with it?

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 2018. All rights reserved.