Pelvic floor exercise is an exercise done to help in strengthening the pelvic floor muscles. The pelvic floor muscles are muscles located between your legs, and run from your pubic bone at the front to the base of your spine and at the back. They are sling shaped and hold the pelvic organs (uterus, bladder, vagina, bowel) in place. The pelvic floor muscles support the bladder and bowel and gives you control when you urinate.
WHY YOU SHOULD KEEP THE PELVIC FLOOR MUSCLES STRONG
As you get older the pelvic muscles get weaker, Continue reading “PELVIC FLOOR EXERCISES(KEGEL EXERCISES)”
There are certain conditions in pregnancy that can be a source of threat to the mother and baby , most of these treats are preventable and can be avoided. Some of this conditions include diabetes, high blood pressure, preeclampsia, eclampsia etc. this is however one of the most important reasons to book for antenatal as early as possible to help in early detection of this condition. Continue reading “High blood pressure in pregnancy”
Breast milk can be stored in various ways and this is especially useful for the mums that have to return to work , if you however choose to refrigerate your breast milk high level of hygiene should be maintained. Continue reading “How to store breastmilk”
The joy of every woman is to carry her own baby. The emotional trauma and anxiety involved with infertility can be quite disturbing. Infertility is one condition occurring more frequently in Nigeria today. I discovered that women can take steps to improve their fertility and prepare for conception through interventions known as preconception care which is highly recommended by the World Health Organisation. If women are more aware Continue reading “IMPROVING PREGNANCY OUTCOMES THROUGH PRECONCEPTION CARE”
Being a career woman and juggling motherhood is not quite easy, then you have to couple it up with breastfeeding your baby. Being a first time mum, it can be quite overwhelming cause it is a new experience and all. During antenatal classes we are being encouraged to breastfeed for six months and taught all the wonderful benefits of breastfeeding by the midwives and it seems all easy but in reality with all the work and having just 3 months for maternity leave , Is it possible to breastfeed exclusively for the first six months? Yes you can, it is very possible, you have to be committed to it. I must tell you it would not be easy and there would be times when you would want to give up. Juggling work and breastfeeding requires good planning and commitment, I have a few tips to help you juggle work and breastfeeding.
- Get support
You need all the support you can get at this time. By support I mean your significant other (husband), family, friends or a nanny to help with the baby. If your significant other has a flexible job schedule (lucky you) he can help with feeding the baby. Before leaving for work nurse your baby and then express adequate milk for baby pending the time you would be away from baby. I knew of a breastfeeding mother who was a student, she takes her mum along with her to school and when it is break time she goes down to nurse her baby or excuses herself to nurse her baby. It can work for some all you need to do is find something that works for you.
- You should consider expressing your milk
Expressing your milk is another option that you can consider. Once you express you refrigerate and warm up when it is time for baby to feed, if you can get a breast pump invest in one it saves time and even better if it a hands free breast pump. During the period of pumping you can multitask, you can get that presentation done during this time or send those emails you have to send through you phone or laptop.
- Talk with your boss
Talk to your boss about your plans to breast feed, you might not think it necessary but if want to convince your boss that breastfeeding would not interfere with work you would have to talk to them. What if your boss is a male and he doesn’t understand? You can start by hinting him early about your plans to breastfeed and explain how you can make up for the time that you lost at work to breastfeeding or use your break time to breastfeed.
- Get a crèche close to work
This can be an option mum’s who don’t have anyone to stay with baby at home. Get a crèche close to work and put your baby there, when you on break at work you can walk down to the crèche and nurse your baby and pump if time permits and you would be back at work in no time or whatever time you can arrange with your boss, you can also arrange with a colleague at work to help cover for you when you would be away.
- When you are with baby nurse don’t bottle feed : your baby is best at stimulating your milk supply
- Consider working from home or bringing the baby to work if that is a viable option.
Anytime you want to give up remind yourself of all the wonderful benefits of breastfeeding and it would motivate you to keep going.
n.b: Next post would be on proper storage of expressed breast milk don’t miss it .
Today is another beautiful Monday for a sequel to last week’s post. The minor discomforts series would last for the whole of July , I started last week with the first six most common discomforts. This week I would be sharing ways to cope with five other discomforts. Some of these discomforts cannot be avoided but you can reduce the discomfort it brings and like I mentioned in the last post different discomforts for different people you don’t necessarily have to experience all the discomforts. Today I would be sharing coping strategies for backache, leg cramps, insomnia, dyspnea(difficulty in breathing) and syncope(faintness).
Backache is very common, it is due to the weight of the uterus which causes the your posture to be altered , there is usually an exaggerated curvature of the back to compensate for the increasing uterus. It Is also due to the hormones progesterone and relaxin which also cause a softening and relaxation of your pelvic ligaments. If you do not maintain proper positioning and posture there will be a strain on the muscles and ligaments and will cause backache. Simple measures to reduce pain include limiting physical activity, wear low-heeled shoes, have adequate rest , use supportive pillows beneath the knees and abdomen. Use of proper posture and good body mechanics such as when picking up objects and bending.
Leg cramps are often caused by extension of the foot, other causative factors include inadequate calcium intake, pressure on the pelvic vessels causing impaired circulation. It is more common in the third trimester because of the increased weight of the uterus on the nerves supplying the lower extremities. Relief measures include doing stretching exercises before bedtime , this can help to prevent leg cramps. You can achieve immediate relief of the leg cramps by stretching the muscles, also massage can be used to alleviate the discomfort from the cramps.
Insomnia is caused by back pain, heartburn, frequent urination during the night , anxiety, hormonal changes and also discomfort due to the increased size of your abdomen. Try new sleeping positions , exercising regularly will help to improve sleep, relaxation techniques, prepare yourself for sleep by taking a warm bath or receiving a nice massage, sleeping with the lights off also works. Pregnancy pillows can also be used as pregnancy pillows help in relieving discomforts such as back pain which would cause insomnia, read my post on relieving sleep discomforts in pregnancy to learn more about pregnancy pillows.
Dyspnea which is difficulty in breathing occurs due to the rising uterus in the abdomen, which causes pressure on the diaphragm. Learn to use proper posture when sitting and standing also ensure you are propped up with pillows for relief if problems occur at night, sleeping in a semi fowler position can help to expand the chest region and ensure for adequate breathing.
Syncope is also known as faintness. It is caused by postural hypotension, sudden change of position causing venous pooling in dependent veins, standing for long periods in warms areas and also by anaemia. Avoid standing for long hours in warm or stuffy areas. Also ensure you see your midwife or doctor in order to check your hematocrit and hemoglobin levels in order to rule out anaemia.
This is the first in the series of minor discomforts in pregnancy. I will be sharing remedies and several ways to cope with some of the discomforts in pregnancy. One thing you should note with discomforts is that it varies for different people, different bodies different reactions, you might be experiencing a certain discomfort in which another might not experience. So I will be sharing remedies to nausea and vomiting, heartburn, constipation, urinary frequency, hemorrhoids , and leukorrhea.
- Nausea and vomiting: This is one of the commonest discomfort and it is experienced by most women. The exact cause is not known but it is believed to be due to the increased hormone levels or changes in carbohydrate metabolism. Nausea and vomiting is quite normal but when vomiting becomes excessive and causing you to loose weight it is called hyperemesis gravidarum . see your midwife or doctor for appropriate care. Certain foods and odors trigger nausea and vomiting avoid such triggers, avoid greasy , oily and highly seasoned foods also. Take cold fluids , eat dry foods like crackers, also minty sweets and gum help to suppress nausea and vomiting. Due to the nausea and vomiting some tend to loose appetite, in such cases try taking fruits and have small frequent meals, small frequent meals ensure that you eat and get all the nutrition and energy you need despite a lack of appetite.
- Heartburn: heartburn is due to the regurgitation of acid contents of the stomach into the oesophagus which is mainly due to the displacement of the stomach by the growing pregnancy. Heartburn is aggravated by overeating, ingesting fatty and fried foods, and lying down soon after eating. Avoiding these situations listed is the first thing you need to know, drink lots of water , eat smaller and more frequent in order to accommodate the decreased size of your stomach and also avoid spicy foods.
- Constipation: this occurs due to the increased absorption of sodium and water from the colon thereby resulting in smaller stool with lower water content (hard stools).increase water intake, consume fibre foods such as wheat , also engage in exercise to help in alleviating this problem.
- Urinary frequency: during pregnancy your visit to the toilet becomes more frequent it is quite normal too. It occurs due to the pressure of the uterus on the bladder, don’t try to hold the urine ensure to void when you feel the urge. Increase fluid intake during the day and decrease only in the evening to decrease frequent urination at night which can disturb sleep, also empty bladder frequently approximately every two hours.
- Hemorrhoids: this is popularly known as pile (in Yoruba it is called jedi jedi). It is due to both constipation and pressure in the veins below the enlarging uterus. It can be inherited, due to excessive weight gain , increased maternal age or a large fetus. Consume lots of water and fibre rich foods , elevate legs frequently , avoid crossing legs at the knees, standing for too long periods and also avoid constrictive bands such as garters.
- Leucorrhea: this is known as increased whitish vaginal discharge. During pregnancy there is increased vaginal secretions which is not abnormal and no cause for worry, there is onl a cause for concern when the discharge is any color other than whitish such as yellow or brown and having a malodorous odor e.g fishy smell , report such abnormalities to your midwife or doctor immediately it can be an infection. Hygiene in pregnancy is very important especially the vagina in order to prevent excoriations and vaginal infections. Ensure you bath daily , avoid douching, wear cotton pants(nylon pants and pantyhose retain heat and moisture in the genital area) and always ensure to report any foul odors or change in vaginal discharge to your midwife or doctor immediately it is noticed. you can get more information on vaginal hygiene on my post on Tips to maintaining a healthy vagina
I hope this has been useful please share your own relieve measures for these discomforts I would love to hear from you and like if it was helpful.
1) breast milk provides the perfect nutrition for infants.
2) breastfeeding promotes binding between mother and baby.
3) breast milk contains immunities to diseases and acids in the development of baby’s immune system.
4) breast milk is more digestible than formula.
5) breast milk is always ready and comes in a nicer package than formula.
6) suckling helps mother by helping to shrink the uterus(womb) after birth.
7) breastfeeding helps the mother lose weight after baby is born.
8) not breastfeeding increases the mother’s risk of breast cancer, ovarian cancer.
9) breastfeeding decreases maternal chances of osteoporosis later in life .
10) breastfeeding is a natural contraceptive.
11) breastfeeding protects baby from diarrhea.
12) breastfeeding results in less sick day for parents.
13) breastfeeding enhances vaccine effectiveness.
14) breast milk is free and breastfeeding is economical.
15)breastfed babies are healthier overall.
16)formula feeding is associated with lower IQ’s.
17) breast milk is the perfect food for a sick baby.
18) there is more sleep for mum, dad and baby.
19)fresh breast milk is never contaminated with bacteria.
20) better cognitive and social development.
21) and lastly breastfed babies smell fantastic
I could go on but I promised 21 🙂 keep breastfeeding!!
Florence Folami, Lori Fey .101 reasons to breastfeed.St mary’s hospital, Decatur illnois.
So this day at the clinic, I saw this baby and what attracted me to her was the reddened peeling skin with rashes, I was quite sad because that would be very uncomfortable for the child. I later found out that it was as a result of the baby oil the mother used which was fake (can you imagine??). It got me thinking that even if the oil wasn’t fake there are cases similar to this which doesn’t involve fake products. The chemical used for most of the baby products in the market are not mild on their skin. The best products doesn’t have to be the most popular or most expensive ones in the market but the ones that contain natural and water based ingredients which are Hypoallergenic (that is causing causing few or no allergies).
There are natural products such as essential oils, Shea butter, coconut oil which can be used for baby’s skin. They are good and have few or no reactions. I recently found a brand with hypoallergenic products for baby skin and I decided guy to share. The brand is Dudu Osun and their products include :
The Moisturizing lotion
After service one Sunday, I went baby hunting( love babies) and I carried one of my babies, I perceived a very nice odour went to ask the mum what she used for the baby and I discovered it was the Dudu Osun moisturizing lotion .
It contain Shea butter, camwood extracts, and coconut oil derived triglycerides. It absorbs easily, non-greasy , smells good a mix of the coconut oil and the shea butter and it also moisturizes the skin which is one of the most important things in baby skin care.
The Shea butter
This is pure Shea butter no additives , its saves the stress of trying to identify the real or fake Shea butter in the market. Shea butter has a lot of uses such as prevention of skin irritations, I use mine for my natural hair. The best part is mummy and baby can use it.
The black soap
The soap is made from pure honey, Shea butter, camwood, aloe vera, lime juice. The natural constituents makes it good for baby’s skin and you have lesser reactions.
These products are very affordable and both baby and mummy can use it.