PELVIC FLOOR EXERCISES(KEGEL EXERCISES)

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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)”

High blood pressure in pregnancy

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source: resperate.com

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”

IMPROVING PREGNANCY OUTCOMES THROUGH PRECONCEPTION CARE

 

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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”

Exclusive breastfeeding and the working mum

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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 .

 

​Coping with minor discomforts in pregnancy 


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

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

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

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

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

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.