Since the start of pregnancy, you feel like not only did your pregnancy shrink your brain, but it has also made you a tad clumsy. You are suddenly dropping things, tripping, knocking things over, misplacing items, and having trouble remembering what you are supposed to be doing. And, of course, you wonder if this is normal? You wonder if pregnancy has caused you to lose your mind and your cat-like grace.

The truth is, that this state of confusion and clumsiness during pregnancy is completely normal. Your body is undergoing rapid changes in a short time that seemingly affect every system of the body from your brain to your joints. Plus, as you retain more water and become larger, your center of balance becomes off. As a result, the tendency to drop things, fall, trip or become clumsy increase. In addition to that, hormonal changes that loosen the ligaments in the joints (and seem to give you a case of pregnancy brain) are to blame for this newfound clumsiness.

Unfortunately, there is not much that you can do about it. The larger you get, the clumsier you may feel. Your best bet is to slow down and take your time, especially considering the risk of falls in late pregnancy can be dangerous.

While you are dealing with this coordination dilemma, you should also worry less about the looks of your footwear and more about the functionality they provide you. Look for comfortable and supportive footwear with rubber soles and supports for the arches of your feet. Avoid high heels, and any shoes that offer little support. Wearing good shoes during pregnancy is important and can help you avoid excess back pain and reduce the swelling in your feet.

If water retention is a problem for you, be sure to drink plenty of fluids throughout the day. Keep water on hand at all times so that you can be sure you aren’t dehydrating yourself. And if your feet or legs begin to swell, take time to sit down and put your feet up!

The good news is that the new cumbersome you is not permanent, and it comes for a good reason. Soon, you will have a clumsy little baby to look after, and you will return back to your normal, graceful self!

Written By Stef, Mom of 4 @Momspirational

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.

When it comes to prenatal care, it is important to choose a practitioner who not only meets your needs, but one who is professional and respects your beliefs. Many women do not think about the type of prenatal care they want before they get pregnant; however, when the time comes to make a decision, it should be well thought out. Choosing to be cared for by a midwife or an obstetrician-gynecologist may shape how your pregnancy – and your childbirth – progresses. The last thing you need during pregnancy is to be dealing with stress or tension. That is why it is important to choose someone you are completely comfortable with.

Choosing a Practitioner

There are a few things that you’ll want to take note of when trying to decide between a midwife and an Ob-Gyn. Besides personal beliefs, some women prefer one practitioner over the other for medical reasons, experience, safety, etc. If there are specific things that you are concerned about or need special treatment for, the right practitioner will be essential for a healthy pregnancy.

Routine Approach to Pregnancy

Ob-gyns are well-equipped and take a routine approach to your pregnancy. They will answer your questions and ensure your safe progress during pregnancy. However, since they see many patients, time can be an issue. You may not necessarily get all your questions answered or concerns heard.

If you have certain pre-existing medical conditions, you may be considered high-risk during pregnancy and may need to be cared for by an ob-gyn. Conditions such as high blood pressure, diabetes, heart disease, etc. are all considered serious medical conditions and may need more attention. An ob-gyn will have equipment and facilities available to monitor your pre-existing conditions throughout pregnancy.

Usually, midwives take on pregnancies that are not complicated, to ensure the safety of the mother and the baby. Most midwives have the back-up of a doctor for referral if a condition develops during pregnancy or birth.

Holistic Approach to Pregnancy

If you’re looking for someone who can give you time and gets as involved as you want, you may prefer to have a midwife take care of you during your pregnancy. Midwives generally have time to answer questions you may have and can ease you in your pregnancy by helping you along the way, both physically and emotionally. A midwife is able to talk to you about specific birth plans and talk you through your options.

Check List

Before you choose either an ob-gyn or a midwife, go through your checklist and decide how you want to proceed in your pregnancy. Decide on things such as where do want to give birth: in your home or in a hospital? Do you want to try a new birthing experience, such as water birth? Do you have medical problems or have a family history of diseases, such as heart disease or diabetes? Will your medical insurance cover all your needs with this practitioner? Interview doctors or midwives if you have to until you find someone you are comfortable with.

Were there any specific ways you chose a practitioner when pregnant? Let us know your experience with either practitioner.

Written by Manal, first time mom, rearing an infant.

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.

An episiotomy is a surgical cut to your perineum (the area between your vagina and anus). To perform an episiotomy, your healthcare provider will use surgical scissors to make a small cut in your perineum shortly before the baby is delivered. The area will be numbed using a local anaesthetic administered by injection.

Will I need an episiotomy?

Historically, episiotomies were considered a routine part of labour. These days, however, this is not the case. Episiotomies should now only be used if medically necessary. If given without reason, an episiotomy can actually do more harm than good.

Many women find that they tear slightly during labour. Studies have found that natural tears heal better and are less painful than episiotomies.

Although episiotomies are now used less frequently, they may still be recommended in some circumstances such as:

• fetal distress
• ventouse (vacuum) or forceps delivery
• shoulder dystocia

How to avoid an episiotomy

Of course, you will find it very difficult to avoid a necessary episiotomy, and may even, in some circumstances, welcome it as a way to ensure the health of your baby and yourself. However, many women want to avoid the use of unnecessary episiotomies. There are a number of ways to avoid episiotomies in the delivery suite:

• Discuss it in advance. If you feel strongly that you would like to avoid medical interventions like episiotomies, speak to your healthcare provider about this. Try to find a healthcare provider who shares your views on labour and intervention. Write a birth plan, and be sure to note down your reluctance towards an episiotomy.
• Labour in upright positions such as standing or squatting.
• Hypnobirthing and relaxation techniques during labour may reduce your risk of medical intervention, as does hiring a doula for childbirth support.
• Apply a warm compress to the perineum during labour.

To avoid natural tearing, you should refrain from pushing when the baby’s head becomes visible during labour. By taking a number of short, panting breaths, you allow your perineum time to stretch. Your midwife will guide you through this process and instruct you when to alter your breathing pattern.

Healing after an episiotomy or tear

The perineum is actually designed to stretch and tear, so the good news is that it heals quickly. Once the placenta has been delivered, your healthcare provider will examine you. If you require stitches for your natural tear or episiotomy, dissolving stitches will be used. This will be done soon after labour.

Dissolving stitches take up to one month to heal. Your healthcare provider will check that the cut has healed at your six week check.

You may find that you feel sore and tender for a number of days following the birth. Most women report no discomfort just a week after the birth, however for some women the pain can last up to a month or longer.

If you are experiencing pain after an episiotomy or natural tear, you may find that the following remedies help to relieve discomfort:

• applying an ice pack to the area
• pelvic floor exercises – these will increase blood flow which aids healing
• pouring warm water from a jug onto the area during urination
• taking warm baths – regular bathing also minimises the risk of infection
• light exercise such as walking can improve blood circulation and aid healing
• air the stitches – lie on your bed with the stitches exposed for 10 minutes a day
• speak to your healthcare provider about over-the-counter pain relief

If you are worried that your stitches may be infected, contact your healthcare provider immediately. Signs of infection include red swollen skin, any pus or discharge and constant pain.

Sex after an episiotomy

Your perineum should be completely healed by your six week check. Your healthcare provider may advise you to wait until your six week check before having sex.

Nine in 10 women who had episiotomies found sex to be painful at first, so you may find sex to be slightly uncomfortable. You may find that you feel tighter, or more tender, than before. The pain will disappear over time. Allow plenty of time for foreplay, use a water based lubricant and experiment with different positions until you find one that feels most comfortable.

Do not have sex until you feel ready, and always stop if you are experiencing pain. Remember, penetration isn’t the only way to have a sexual relationship; there are other ways to be intimate.

Some women report that sex is painful for a number of months after an episiotomy or natural tear. If you are worried about the pain, please speak to your healthcare provider.

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.

For the working pregnant woman, planning for maternity leave is something she needs to think about as she enters the third trimester. In some instances, maternity leave is a no-brainer, and as soon as you deliver you will take leave for the legally allotted amount of time per your employer. In the United States, parents can file for maternity leave under the Family Medical Leave Act (FMLA) which offers 3 months of unpaid leave to take care of personal medical issues – childbirth being one of them. Though some employers do offer paid leave, it is rare in the US. Other countries have much stronger maternity leave laws that support working moms in their transition to motherhood.

What can be most difficult is that you don’t necessarily know exactly when your maternity leave will start. Ideally, your maternity leave would commence upon labor and delivery. However, if you have any medical conditions (such as pre-term labor) that put you on bed rest, your maternity leave will start earlier. This is why it is important to begin planning at the beginning of or near the third trimester.

The first order of business is to speak with your human resources officer to find out what your company offers. Learn what laws exist in your country. You may also want to save up your vacation time so that you can take paid leave time to be with your baby. This may involve rescheduling or cancelling your vacations. Additionally, if you love your job and want to return to it – this can be an ideal time to discuss work-from-home or telecommuting options with your employer. This option can buy you more time to be home with your baby after delivery. Many employers today are open to new working conditions.

If you are dreaming of quitting your job to be a stay-at-home mom, you need to make sure you and your baby have health insurance. If your job provides the health insurance, quitting your job without an alternative plan can be financially devastating. If you plan on quitting, it is important to communicate as such to your boss beforehand, out of courtesy, but also so you don’t burn any bridges you may need to cross a few years later when you reenter the workforce.

Be reminded that discrimination against pregnant woman is illegal. You have both legal rights and responsibilities that are clearly outlined in laws to protect you and your job. That being said, it is important to communicate with your boss and employers throughout your pregnancy so that they aren’t blind-sided by you leaving.

Another aspect of planning for maternity leave is getting your work house in order. Train others to do what you do, make sure that your files and professional works are easily accessible, and make sure your office is clear of personal items that others may find upon your absence when rummaging through your office. If all of your professional ducks are in a row, you will feel more comfortable leaving your job. It can alleviate some personal stress in the later months of your pregnancy and early postpartum.

Your maternity leave is a time in your life you will cherish forever. These weeks and months will enable you to get to know your baby and ease you into the realities of being a mother. By planning early, talking with your employer and helping others to plan for your absence, you will be able to enjoy this time to the fullest.

Written By Stef, Mom of 4 @Momspirational

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.

Experiencing cramps while pregnant can be a cause of alarm to expecting mothers. The cramping can vary from mild to severe, but are just often a sign of the stretching and growing uterus. However, there are cases in which cramping may be caused by a serious problem. So, should you be concerned if you experience cramps? Here are some of the common causes of cramps so you can decide whether they are normal or if they need more attention.

First Trimester Cramps

Implantation Cramps If you experience cramping 8 to 10 days after ovulation, you may be experiencing cramping as a result of implantation.

Stretching Uterus Another cause of cramps in the first trimester can be the stretching and expanding uterus. The pain occurs when the ligaments that support your uterus stretch. Don’t worry! Your body is only preparing itself for your growing baby.

Miscarriage If you experience cramping accompanied by spotting or bleeding, you should contact your health care provider immediately. This is a possible warning sign of miscarriage. However, spotting or bleeding does not always indicate a miscarriage, some women with bleeding during their first trimester continue to have healthy, happy babies! But with every bleeding, you should always inform your doctor.

Ectopic Pregnancy Cramps in the first trimester can indicate an ectopic pregnancy. It is serious condition and needs immediate medical attention. As soon as you experience cramping accompanied by spotting or bleeding, and abdominal pain on one side, contact your health care provider.

Other causes of cramping during early pregnancy include gas pains and constipation.

Second or Third Trimester Cramps

Round Ligament Pain Round ligament pain is a mild pain often experienced during the second and third trimester. It occurs as the uterus continues to stretch and grow, pulling on the ligaments of the abdomen and pelvis.

Preterm Labour If you experience cramping accompanied by back pain and mild to severe diarrhoea, and you haven’t reached 37 completed weeks, you may be having preterm labour. Immediately contact your health care provider or go to the hospital.

Braxton Hicks Contractions You may experience cramping caused by irregular, intermittent, ‘practice’ contractions.

Early labour If you are close to  your due date, cramping and back pain are common symptoms of early labour.

Since it can be hard to differentiate normal pregnancy cramping from a warning sign, it is best to discuss any cramps during pregnancy with your health care provider.

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 may not have the necessary equipment, but that doesn’t mean you get to sit breastfeeding out. Breastfeeding may seem like a one woman job, but there’s actually a lot of behind-the-scenes tasks that you can take care of. So, what can you do to help ensure your baby reaps the benefits of the best start in life by breastfeeding? Here are some ideas to improve the father’s role in breastfeeding:

1. Support your partner – this is probably your single most important job when it comes to breastfeeding. Breastfeeding isn’t easy, in fact it can be a tough cookie to crack, and your partner is likely to need a lot of support from you to help her stay positive about breastfeeding. When faced with newborn weight loss, cracked nipples and lack of sleep, many new mums start to doubt themselves. Add to this unwanted comments from elderly relatives, strangers and friends, and it’s not wonder your partner is feeling frustrated. But with your help and support, you can help your partner realise her personal goal of breastfeeding. Be it two days, two weeks or two years – your support can help her along the way with your positivity.

2. Help your partner – during the early days especially, as she recovers from the birth, your partner will probably appreciate some help during breastfeeding. If the baby was born by cesarean, she may need you to lift the baby up and pass him to her for feeds. It could also mean getting professional help for your partner. Some women encounter breastfeeding hurdles along the way, be it mastitis, latch problems or sore nipples, and there is plenty of help available. However, some women don’t want to ask for help, and instead struggle on before giving up. You can help by finding the support your partner needs to solve her breastfeeding problems. Look for a lactation consultant, breastfeeding counselor or support group nearby that can offer assistance and diagnose any issues.

3. Words of encouragement – it’s surprising the difference a few words of encouragement can make in the workplace, and this is true for breastfeeding, too. Let your partner know that she’s doing a great job, that you’re in awe of her, and that she’s a great mother – even if you think she’s lost her mind! On a tough day, these few words could be all it takes to give her the strength to keep going.

4. Let her sleep – breastfeeding is a full-time job, and your partner is likely to be up a lot during the night feeding the baby. Try to help her catch up on her sleep by encouraging her to nap during the day, looking after the baby for a couple of hours, and doing a night shift. Of course you’ll still need to wake her for feeds, but at least she’ll be able to catch up on a couple of hours in the meantime. If your partner is expressing for bottle feeds, you could give these during the night to let your partner get a proper rest (though she may wake anyway because her breasts get too full).

5. Offer a butler service – a feed lasts around 45 minutes for the first few months, so make sure your partner has everything within arm’s reach during that time. The television remote, a magazine, her phone, a drink and some healthy snacks are all things she might want nearby. Breastfeeding is thirsty (and hungry) work, so make sure she has enough to eat and drink while she’s trapped under the baby. Make sure she knows that whatever she needs, you will get it for her.

Experienced breastfeeders, how did your partners help to support you to breastfeed? Are there any tips you would add to the above list?

Want to see some educational videos on breastfeeding? Good news! You can now download our Baby App for iPhone / iPad or Android, which has lots of useful movies and information on breastfeeding. Click Baby+ iOS or Baby+ Android to install the App, and prepare for the arrival of your little one(s).

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 2018. All rights reserved.

Around week 18, you may start to feel your baby for the first time. The first few movements might feel like flutters or bubbles inside your tummy. As your baby grows bigger, you will notice the movements becoming stronger and more deliberate.

Some babies develop a pattern of movements by the third trimester, usually resting around the same time each day. Not all babies do this though, and some pregnant women report no pattern to the movements felt throughout the day. There is no normal pattern, or average number of movements, because all pregnancies are different. This is why it is important to get an idea of what is normal for your pregnancy.

You may notice that the baby responds to your activities throughout the day. After drinking a cold drink or eating a meal, you may notice an increase in your baby’s movements. You may notice that during periods of activity, there is a reduction in fetal movements as the movement helps your baby to fall asleep.

Counting the kicks

If you have noticed a regular pattern of fetal movements by week 28, you may be able to rely on that as a way of monitoring baby’s movements. If your baby does not have predictable periods of activity throughout the day, you may want to try counting the kicks.

To count the kicks, you should have a cold drink or something to eat, and then lie down on your left hand side. This may wake the baby up and give him more room to stretch out. You should time how long it takes you to feel 10 movements. They don’t have to be goal-scoring kicks, just the odd nudge will suffice. Hiccups don’t count, but pretty much everything else (for example, swishes, punches, kicks and rolls) counts as movements. You should be able to count 10 movements within two hours.

Reduced fetal movements

If you have noticed a reduction in fetal movements, you should count the kicks as detailed above. If you are unable to feel 10 movements in one hour, you should contact your healthcare provider for advice. Your healthcare provider may ask you to go in to be checked out. Around 70 percent of women reporting reduced fetal movement go on to have uncomplicated pregnancies.

If you notice a significant or sudden change in fetal movements, you should contact your healthcare provider. It is always best to speak to your healthcare provider if you are feeling worried about your baby’s health.

Are you counting the kicks during your pregnancy?

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 2018. All rights reserved.

A small number of babies each year (less than one percent) are “born before arrival.” For planned hospital births, this means the baby is born before arrival at the hospital. For home births, it means the baby arrives before the midwife.

It is very unlikely that this will happen to you, but there’s no harm in being prepared just in case. Bad weather, bad traffic and a short labour are all reasons why some babies are born before arrival. If unexpected circumstances mean your baby is going to be born before arrival, here’s what you need to do:

1. Stay calm – ok, easier said than done. This may not be happening in accordance with your carefully researched birth plan, but it is happening. It’s important to stay calm during labour, so concentrate on your breathing and try not to panic.

2. Call your healthcare provider and tell him or her what’s happening. Once you’re off the phone, call 911 and they will probably send some paramedics to your location. The operator will stay on the phone and will talk you, or whoever is with you, through what to do next.

3. If you are at home, leave the door unlocked so the paramedics can let themselves in.

4. To try and delay labour, you can try kneeling on all fours with your bottom in the air and your head pillowed on your forearms on the floor. However, this doesn’t always work. Follow your instincts, your body should tell you when to push and slow down. Try to stay calm and follow any urges to push.

5. You will be able to tell when the baby’s head is out. Feel down and gently check to see if the cord is wrapped around your baby’s neck. If it is, gently pull the cord over baby’s head. However, if the cord feels tight, leave it and you can deal with it once the baby has been born. Once the head is out, you will probably meet your baby after the next contraction.

6. Pull your baby straight to your chest and allow skin contact to warm the baby up. If you have one to hand, use a clean towel to dry the baby, this should stimulate your baby’s breathing. Keep your baby close and place a blanket over you both for warmth. Leave the cord intact and wait for the paramedics to arrive.

7. If the paramedics have not arrived when your third stage contractions start, you may need to deliver the placenta too. Follow your natural urges to push during contractions, and leave the cord intact once the placenta is delivered.

8. If you haven’t yet, and are planning to, try to feed your baby. By holding your baby to your chest for skin to skin, you may find that your baby latches on by himself.

An unplanned delivery can be a shock, but try to stay calm and remember, you can do this. The paramedics will arrive soon to help, but in the meantime you can do this.

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 2018. All rights reserved.

Most people encounter changing friendship groups throughout their lives. You make and lose friends as you move schools, jobs and homes. You may also be noticing, however, that your friendships are changing now that you are pregnant.

If you are the first to fall pregnant in your peer group, you may be feeling left out. As they continue going out for cocktails, dating and planning their latest exotic holidays, you may feel out of place. If your mind is filled with baby names, breastfeeding tips and childbirth worries, you may worry that you have little in common with your old friends.

Just because you’re enjoying different life stages doesn’t mean you have to stop being friends. Here are some tips to help you stay connected with your friends during pregnancy and motherhood:

1. Keep in touch – If you’re struggling with pregnancy symptoms, it’s easy to skip social events for another night on the sofa. If you want to keep friends, you have to invest time in the friendship, and this means staying in touch. While you may not feel up to meeting up as often, especially when pregnancy fatigue kicks in, you can still make time for a catch up over the phone.

2. Meet up – just because you’re no longer able to drink and dance the night away, doesn’t mean you have to stay home alone. Why not organise a quiet evening drinking cocktails (better make yours a mocktail) together, or an old fashioned girly sleepover? Explain to your friends that while you don’t feel up to a bar crawl, you’d still love to spend time with them, and suggest suitable activities.

3. Lip service – the pregnancy, birth and motherhood are probably consuming your every waking thought, but try to talk about other things too. It’s understandable that your childless friends might find thirty minutes discussing car seats a bit of a stretch.

4. Show an interest – during pregnancy, it can feel as though nothing else really matters, but try to remember that not everyone feels that way. While you may be focused only on your developing baby, your friends are still busy living their lives. Make sure you ask them plenty of questions about what they’ve been up to, and that they know you are interested in how they are.

5. Be honest – honesty is always the best policy. If you can’t do something, be honest about why not. Ask for the same in return. If your friend is struggling with the news of your pregnancy – perhaps because she is worried about losing you as a friend, or because she is trying to conceive herself – talk about it. By airing concerns, and responding honestly and sensitively, you can help to heal any cracks developing in your friendship.

6. Try not to worry – you may worry that your friends see you as ‘boring’ now that you’re pregnant, but chances are they’re just as excited as you about a baby joining the group. Try not to feel self-conscious when asked about how you are – be honest. Moan about your pregnancy symptoms, explain the stresses of buying baby things, and your worries about the birth.

7. Expand your circle – it’s always great to have friends who are in the same life stage as you, so try to meet other pregnant women. Prenatal classes are a great way to meet other expectant parents in your local area. You will support each other through 3am feeds, diaper rashes and bouts of teething – and these new friends will become a lifeline. Stay close to your old friends, but it doesn’t hurt to make new ones too.

Have you experienced changing friendships during pregnancy?

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 2018. All rights reserved.

Trapped gas is uncomfortable at the best of times, but this is especially true during pregnancy when space is already at a premium. Your digestive system slows down during pregnancy to allow your body to absorb as much nutrients as possible from your food, the downside to this is the gas. Trapped gas during pregnancy is a common complaint, and can be quite painful. Here are some ways to relieve gas during pregnancy:

1. Eat little and often – avoid filling up your stomach by eating little and often. This gives your body chance to process your food, without allowing for a build up of gas trapped in your digestive system.

2. Watch what you eat – try to eat a healthy, balanced diet. Make sure you eat plenty of fresh fruit and vegetables, and stay hydrated.

3. Avoid problem foods – sodas, beans and processed foods that are difficult for the body to digest, may be adding to your problems. Try cutting these out of your diet to see if you notice an improvement.

4. One mouthful at a time – try a slower pace during mealtimes. Instead of wolfing down your dinner, be mindful of each mouthful. By rushing your dinner, you increase the amount of air swallowed, which could be contributing to your trapped gas. Eat slower, and be careful not to swallow much air during each meal.

5. Keep track of it – if trapped gas is a recurring problem, try keeping a food journal. Write down everything you eat and when, and then make a note each time you suffer from trapped gas. You may notice a pattern arises pretty quickly, allowing you to cut the offending foods from your diet. It’s much easier to notice these patterns if they’re noted down.

6. Get into position – try kneeling on the ground, with your forehead touching the floor, and your bum lifted in the air. If you feel in pain, adopt this position for relief. The idea is that the gas will rise, allowing you to pass gas and feel more comfortable.

7. Drink peppermint tea – some women swear by this as a way of reducing trapped gas during pregnancy.

8. Get moving – you may find that regular exercise helps gas to travel smoothly through your digestive system. Try to exercise each day during pregnancy. During painful bouts of trapped gas, you may find that going for a walk helps to release the gas.

9. Speak to your pharmacist – there are a number of over-the-counter remedies available to treat trapped gas. Speak to your pharmacist to find out which ones are safe to use during pregnancy.

Have you been suffering from trapped gas during pregnancy?

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 2018. All rights reserved.

If your baby’s head is located at the top of your uterus, your baby is in the breech position. Most babies will get into a head down position before the birth, allowing them to be born head first, thus more easily. Babies continue to change position in the womb until they run out of room. Most babies who are in the breech position around week 33 will get themselves into the optimal head down position by week 37. This is not always the case, however, and some babies remain in the breech position until the end of the pregnancy.

If your baby is in a breech position, there are things you can do to encourage him to move into a head-down position. The following exercises are thought to give baby more room to maneuver inside the womb:

1. Pelvic rotations – belly dancing was traditionally a birth and fertility dance, used during pregnancy childbirth for generations. Rotating the hips allows the pelvis to open up, creating more room for the baby to change position. You can perform these exercises standing or while sitting on a birthing ball. Rotate your hips in a circular movement 10 times in each direction. Repeat this exercise three times a day. Alternatively, put your favourite Shakira or Britney track on and belly dance around the room.

2. Breech tilts – a breech tilt is another exercise used for turning breech babies. For this, you should lie on the floor with your feet resting on a chair or sofa. Yes, this position is easier said than done when you’re heavily pregnant. If you find it uncomfortable (or impossible), skip this exercise and try the next one instead. Lift your bum off the ground, and support yourself with pillows placed underneath. You should be at a 45 degree angle. Stay in position for a maximum of 15 minutes, or until you feel uncomfortable.

3. Kneel lean or knee-chest position – for this exercise, you may wish to place pillows under your knees and head for comfort. Kneel up with your knees shoulder width apart. Lean forward on your arms, so that your forehead is touching the floor. Hold this position for up to 15 minutes at a time, and repeat three times a day.

4. Back and forth – get into position on your hands and knees, you may wish to use pillows for comfort. Rock back and forth gently for up to 15 minutes, and repeat this up to three times a day. You could also try crawling forward on your hands and knees as a way of opening up your pelvis. If you’ve got the nesting instinct, wash your floors by hand.

5. Walking – walking is a great exercise during pregnancy, and can help to encourage the baby to shift position. Try to walk for 30 minutes each day throughout the pregnancy.

To encourage your baby to change position, these exercises are thought to work best during periods of fetal activity. So whenever your little one starts prodding and kicking you, it’s probably a good time to try a couple of these exercises.

If you experience any pain or feel lightheaded while exercising, stop immediately. Sit down carefully and stay seated until you are feeling better. Speak to your healthcare provider before continuing with the exercises to turn a breech baby.

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 2018. All rights reserved.

First-time mothers may be thrilled and nervous at the same when their expected date of delivery is fast approaching. Most of them are anxious about what might happen during. And, it would help to know what changes your body will undergo during this time and what you can do to prepare for it.

All types of pregnancy exercises are good labour preparations. There are a lot of benefits of prenatal exercises since they reduce bloating, swelling, constipation, backaches, and other unpleasant effects of pregnancy. They also help prevent excessive weight gain and may also shorten labour and delivery. Moreover, it also helps women lose weight faster after giving birth.

The four most important pregnancy exercises are:

KEGELS

Kegel exercises are small internal rotations of the pelvic floor muscles. Kegels strengthen your pelvic floor muscles, therefore, improving circulation to your vaginal and rectal areas, preventing haemorrhoids, and speeding healing after the episiotomy or natural tear of giving birth. There are even some evidences that a strong pelvic floor muscles may shorten the pushing part of labour.

Kegels is one of the pregnancy exercises that can be done anywhere and anytime, whether you are watching television, standing in line at the grocery store, or sitting in front of your computer.

• Tighten the muscles around your vagina as if you are trying to stop the flow of urine.
• Hold for four seconds, then release.
• Repeat this method ten times for three to four times a day.

PELVIC TILT

This is one of the variations of the pelvic tilt that is done on all fours. It strengthens the abdominal muscles and relieves labour pain.

• Get down on your knees and hands, keeping your knees hip-width apart and arms shoulder-width apart. Keep your arms straight, but do not lock your elbows.
• Tighten your abdominal muscles as you breathe in, and tuck your bottoms under and round your back.
• Relax your back when you breathe out.
• Repeat at your own pace.

SQUAT

Squatting is a time-honoured way to prepare for giving birth. It strengthens your thighs and helps open the pelvis.

• Hold the back of the chair with your feet slight more than hip-width apart.
• Contract your abdominal muscles and lift your chest. Relax you shoulders and lower your tailbone to the floor.
• Inhale and exhale, pushing your legs to an upright position.

TAILOR OR COBBLER POSES

These pregnancy exercises can help open your pelvis, loosen your hip joints, improve your posture, and relax your lower back.

• Sit up straight against a wall with your soles touching each other.
• Press your knees down and away from each other.
• Stay in the position for as long as you can.

How are you preparing for labour?

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.