Eating and Living

Vitamin C is recognised as a powerful ingredient to a healthy diet, holding invaluable properties in aiding health, healing and wellness.

Commonly known as ‘ascorbic acid’ this essential vitamin is recognised as a water soluble, antioxidant vitamin, protecting against harmful effects of pollution and infection, aiding in the prevention of cancer and enhancing immunity.

The cells of the brain and spinal cord which frequently incur free radical damage, can be protected by the inclusion of vitamin C foods within the diet daily. In addition as its role as an antioxidant, vitamin C will detoxify many harmful substances produced by the body, and will strengthen the immune system. Vitamin C will increase the synthesis of interferon, a natural antiviral substance provided by the body, and will stimulate the activity of immune cells.

Vitamin C is also required for tissue growth and repair, adrenal gland function and healthy gums. Additional benefits include aiding in the production of anti - stress hormones, metabolism of folic acid, tyrosine and phenylalanine and increasing the absorption of iron and calcium, helping to maintain capillaries, bones and teeth. This vitamin is also essential in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and will contribute to haemoglobin and red blood cell production in bone marrow.

Vitamin C also aids in utilization of carbohydrates, synthesis of fats and proteins, and will block the production of nitro amines that can be potentially carcinogenic. Protection against blood clotting, bruising, healing of wounds and burns are also benefits of this vitamin.

Those with nutritional deficiencies, alcohol, tobacco or drug abuse, and those suffering from prolonged or wasting illnesses, severe burns or injuries and excess stress, will benefit from additional amounts of vitamin C within their diet.

Research has shown that adequate intake for vitamin C would be 90 milligrams per day for men and 75 milligrams per day for women. Smoking will increase oxidative stress, as a result, it is recommended that a smoker consumes 35 more milligrams of vitamin C per day.

A pregnant women will benefit from a daily intake of vitamin C to aid continual health and foetus formation of bone development, teeth and connective tissue. It must be noted however, that should a prenatal female take mega doses of vitamin C, a newborn baby may develop deficiency symptoms after the birth.

Official US recommendations of vitamin C RDA are as follows:

Infants 0 - 6 months 40 mg
Infants 7 - 12 months 50mg
Children 1 - 3 years 15mg
Children 4 - 8 years 25mg
Children 9 - 13 years 45mg
Male 14 - 18 years 75mg
Male 19+ 90mg
Female 14 - 18 65mg
Female 19+ 75mg
Pregnant female 65mg
(if under 18 years old) 80mg
Nursing female 120mg
(if under 18 years old) 115mg


Examples of vitamin C rich foods and milligrams of vitamin C included are as follows:

Food - Serving Size -  Milligrams of vitamin C

Red bell pepper ½ cup 95
Orange 1 medium 60
Strawberries ½ cup 50
Cantaloupe ½ cup 35
Papaya 1 medium 95
Guava 1 medium 165
Tomato juice ¾ cup 35
Mango 1 medium 30

Eating a variety of foods that contain vitamin C - (the majority of vitamin C is found in fruits and vegetables) and an additional supplement if required, will ensure that an adequate amount of this essential vitamin is taken.

Research has found that vitamin C will work synergistically with vitamin E - that is, when the two vitamins work together, effect and benefits will enhanced than if they are taken alone. Vitamin E will search for dangerous free radicals within the cell membranes, while vitamin C will attack the free radicals. Working together, these two vitamins will reinforce and extend each other’s antioxidant strength and activity.

Vitamin E rich foods include:

Broccoli

sunflower seeds

asparagus

Wheat germ

Fortified cereals 

Due to the fact that the body cannot manufacture this vitamin, it is essential that it is included within our diet daily. A supplement may be taken daily, recognising that this is an additional aid and not to be taken as an alternative to including fresh, wholesome intake of such a vitamin daily.

Vitamin C is found in berries, citrus fruits and green vegetables and is best eaten raw or lightly steamed to maintain nutrient value. Sources include:

Asparagus
Broccoli
Tomatoes
Onions
Dandelion greens
Sweet peppers
Blackcurrants
Mangos

Herbs that include vitamin C include:

Kelp
Peppermint
Red clover
Raspberry leaf

A vitamin C deficiency will cause disease such as scurvy. This disease is characterised by obvious signs of lack of vitamin C. Symptoms include, poor wound healing, soft bleeding gums, edema, extreme weakness and ‘pinpoint’ haemorrhages under the skin.

More common signs of lesser degrees of deficiency include, gums that bleed when brushed, increased susceptibility to colds and bronchial infections, joint pains, lack of energy, poor digestion, prolonged healing time, a tendency to bruise easily and tooth loss.

Adverse reactions to taking vitamin C would include Anaemia, flushed face, abdominal cramps, nausea and increased frequency of urination. Should these symptoms arise, intake of vitamin must cease and a doctor’s advise must be sought.

In conclusion, we must take responsibility in including a variety of fruits, vegetables and vitamin C rich foods daily in our diet, in order to appreciate all the benefits and resources of this essential vitamin.

Nutrients within foods reduce damage at the site of an injury, will cool the body’s inflammatory response, provide analgesia on the pain nerves themselves, and will even work within the brain to reduce pain sensitivity.

Research studies have revealed that a soothing of the digestive tract can be a result of taking rice or peppermint oil. Ginger and feverfew can prevent migraines, natural plant oils can reduce arthritis pains, cranberry juice can fight bladder infections and vitamin B6 can even increase your resistance to pain, and can also be used to treat nerve symptoms of carpal tunnel syndrome. Hot chilli peppers, taken in the right dose, can block the nerves’ ability to transmit messages of pain to the brain.

In the following, we will take a closer look at how foods can aid in decreasing pain within certain conditions.

Back Pain

Like every other part of the body, a good supply of blood is required, in order for the back to heal from the traumas received from day to day living. When lumbar arteries are clogged up with plaque, the oxygen and nutrients essential to aid recovery are blocked off. This will result in the build up of cell waste products, that irritate sensitive nerves.

By changing a diet to a whole food diet, avoid smoking, passive smoking, excessive stress and sedentary habits, a reversed effect can take place. This will enable the cleansing of the arteries resulting in the relief of back pain.

Certain foods are required to clean the arteries in order to maintain health, and even reduce pain in the effected area. Food consumed to accomplish this are as follows:

Grains - pasta, bread, oatmeal, cereal
Legumes - beans, peas, chickpeas, lentils
Vegetables - asparagus, broccoli, carrots, cauliflower, potatoes, spinach, sweet potatoes
Fruits - apples, bananas, oranges, pears, strawberries
Vitamin B12- fortified soymilk, cereals or B12 supplement

Rheumatoid arthritis

The first step in using foods to relieve the discomfort of arthritis, is to simply avoid common joint pain triggers, and to emphasize those that are recognised as pain safe foods.

Pain safe foods include:

Brown rice
Cooked or dried fruits - cherries, cranberries, pears, prunes ( not citrus fruits, apples, bananas, peaches or tomatoes)
Cooked green, yellow and orange vegetables - artichokes, asparagus, broccoli, chard, greens, lettuce, spinach, string beans, courgettes, marrow, sweet potato
Water - plain or carbonated. Herbal teas may trigger pain
Condiments - modest amounts of salt, maple syrup, vanilla extract are usually tolerated

This list of pain safe foods may be used to aid a migraine sufferer. It must be noted however, that apples are not restricted in arthritis, as research has observed that the proteins in apples or apple products contribute to pain associated in arthritis.

To aid your body in fighting inflammation, certain natural oils may be used successfully.

Alpha linolenic acid E1

Found in:
Alpha oil
Flaxseed oil
Linseed oil
Soybean oil
Walnut oil
Wheat germ oil

ALA can be found naturally in:
Vegetables - lettuce, broccoli, spinach
Legumes - haricot, pinto, lima beans, peas, split peas
Citrus fruits - ( if not diagnosed as pain killers )
Oils - flaxseed, linseed, canola, walnut oils - richest in ALA , followed by wheat germ and soy oils

Gamma linolenic acid E3

Found in:
Blackcurrant oil
Starflower oil
Evening primrose oil
Hemp oil

If a diet is rich in animal fats and cooking oils, inflammatory fats will be bulking up inside the cell membranes. If the body faces an injury, the fats known as E2 (found in animal fats and cooking oils), will take their place of attacking invading bacteria, and will aid in the process of healing. However, due to over load of E2 from a high consumption of animal fats and cooking oils, during the process of aiding the injury, instead of only surviving for an instant, E2 will carry on being released from the cells. It will then turn, to provide a constant spray of sparks, that will continue to cause pain and discomfort within the joints.

In reducing fat intake found in meats and cooking oils, and increasing consumption of E1 and E3 natural oils, natural anti inflammatory compounds will be readily available to take the necessary action, should the body become injured. Only so much fat or oil can fit into the membrane of the cells, if a diet is rich in GLA and ALA foods, cell membranes will take up adequate amounts required at the appropriate time. A period of up to six months may be required to see the results of eliminating unhelpful fats from the cells, to be replaced by the natural oils and food containing E1 and E3 acid.

In following this change of diet, normal ability to produce E2, and ability to produce an inflammatory response to injuries will not be reduced. Rather, excessive and inappropriate inflammation will be avoided.

It is strongly advised to avoid GLA should you be pregnant, in order to avoid miscarriage. It is also advised to obtain consent from your doctor before including GLA and ALA oils within your diet.

Cancer

Cancer of the prostate, breast, uterus, ovary and digestive cancers such as cancer of the oesophagus, stomach, colon, liver, and pancreas are most strongly linked to poor diet.

Prostate, breast, uterus, ovary and colon cancer are greatly linked to high consumptions of fat from meat, dairy products and vegetable oils. By replacing these foods with a plant based diet of grains, vegetables, fruits and lentils, cancer conditions can be reversed.

Vegetables, fruits, grains and legumes are not only low in fat, but also contain essential nutrients. Vitamin C, E, the mineral selenium are all found in these foods, and act positively to increase immune function against disease.

A healthy diet can be used alongside medication for any serious disease and common illness. Recognising the healing power in foods can aid healing in the suffering of others. Treatment must be planned carefully with an individuals doctor, encouraging nutrition to have an integral part of the healing process within the body and mind.

When you are tense and frightened, your breathing becomes shallow and rapid. Muscles around shoulders and neck become tight and rigid. If moved to a state of panic, over breathing, sucking air rapidly into your lungs and breathing out in short sharp gasps will occur automatically. The result of this will be light headedness and a feeling of being out of control. Pins and needles may be felt in fingers and your mouth may feel numb.

All these reactions are commonly associated to very stressful or frightening situations. Although these feelings are normal, if continued for a long period of time, exhaustion will result.

In labour your aim is to conserve as much energy as possible.

You will also want to give your baby plenty of oxygen to cope with the stress of being born. Panic breathing reduces oxygen needed for yourself and baby.

Breathing patterns for labour

Close your eyes and focus on your breathing.

Notice how rhythmical it is. As you breathe in be aware of the short pause before you breathe out. The breath that you take in and out are the same in length and depth. Notice how you pause slightly before your lungs take in the next breath.

In labour breathing needs to be kept rhythmical. Try to keep the intake and exhale of air the same in regard to length and depth. Occasionally the exhale of air may be longer.

Breathing may inevitably become shallower when you are going through strong contractions. Try to ensure that your breathing does not start to get faster and faster during these contractions as this may well result in panic breathing.

Simple breathing techniques

RELAX

Think of the word RELAX. Using this words two syllables try this exercise.

As you breathe in think “ RE ” and on breathing out consider the word “ LAX”. Try to avoid letting your mind wander in thinking of something else. Repeat the word RE…LAX in tune with your breathing.

On breathing out, try to let go of any tensions within and focus on the muscles which you know always become tense when in a stressed state.

Consider “ ..LAAAAAX ”whenever you breathe out.

Counting

As you breathe in, count slowly up to three or four ( or whatever number seems comfortable for you). On breathing out, count again. You may find it more comfortable to breathe in to a count of three, and out to a count of four.

The Ooh and Aah!

Try breathing in through your nose and out through your mouth. Keep your mouth soft as you sigh the breath out. It can be very helpful to sound the exhale of air with either an Oooooh or Aaaaaah.

If allowed, in between contractions take sips of water to prevent your mouth becoming too dry.

Support with breathing

Painful contractions and tiredness, can take your mind off being able to breathe rhythmically and to relax whilst breathing out during labour.

A birth companion can provide help in keeping breathing steady by breathing with you.

Eye contact and the placing of the birth companions hand gently on your shoulders or holding your hands, will help focus your attention through the encouragement of breathing in through the nose and blowing out gently upon your face.

It is advised to practise this beforehand, as this may feel strange at first. However, co - breathing is a great source of strength in labour when you may feel tired and considering giving up.

Breathing and pushing

During the second stage of labour, baby will be pushed out into the world!

Taking a deep breath when you feel your contraction starting followed on to breathing or blowing slowly out as you bear down has been found to aid this second stage of labour. In so doing, a healthy breathing pattern and effective pushing will result.

If an epidural has been administered, on confirmation of your midwife advising on a contraction beginning, take a deep breath, and as you blow out, let your mind travel down to your baby’s head between your legs and push.

Try to avoid holding your breath and pushing as long as possible. In so doing, a lack of oxygen for yourself and baby will occur as well as exhaustion. Try to maintain a controlled, rhythmic breathing pattern.

Breathing and not pushing

In some cases, it has been found that a women may have the urge to push before the cervix if fully dilated. In this case, your midwife will ask you not to push so to give your cervix more time to open. This can be extremely difficult!

With confirmation of midwife, kneel on all fours with your bottom in the air and your cheek resting on the ground. This will aid greatly in this situation.

When a contraction arrives, give four short pants, then a quick in breath, followed by four more short pants and so on. Repeating the phase, “ I must not push ” in your head, will also help. Try to breath normally between contractions.

What should I eat during pregnancy?

We all want to eat the best foods during pregnancy, to ensure that our babies develop healthily, and to maintain the correct weight.

In general, the same healthy eating rules apply during pregnancy as it will postnatal. A balanced wholegrain diet should be maintained, as well as the cutting out of alcohol and daily intake of a folic acid supplement.

Include vitamin and mineral intake daily, to aid health, strengthen immune system to fight off germs and maintain wellness. These will come from eating a balanced diet. However should a supplement be required, you should always check with your doctor first. Supplements are best taken without high fibre meals, so absorption is at its greatest.

The following information will supply you with the knowledge needed for correct nutrition for you and your baby.

The foods listed below should be taken in a balanced wholegrain diet:

Carbohydrates

Bread, cereals, potatoes, rice.

These foods should make up the main part of your diet. Whenever possible choose wholegrain or even organic varieties. This is advisable due to the fact that these foods contain more fibre, vitamins and minerals. Also, if organic, will be free from harmful pesticides, and chemical sprays, found on non organic foods that can cause sickness. I would recommend, to purchase organic produce regularly whenever possible, depending on personal choice.

Fruit and vegetables

Vegetables, lentils, fruit, fresh fruit juices.

Preferably eaten raw to consume vitamin and mineral content, or lightly steamed. (harsh boiling or micro waving, will kill any nutrients - vitamins and minerals - contained in vegetable).

Include fruit and vegetables in meals and as snacks daily without limit

Meat

Meat, fish and alternatives.

Alternatives include eggs, nuts, pulses - such as beans, lentils, chickpeas, and vegetable soy protein. These are a source of protein for building cell structure within the body as well as providing vitamin and minerals.

Best sources of protein are Soya products, chicken or turkey breast, almonds, lentils and pulses. These foods are low in fat and should be included in a well balanced diet as explained here. Remember to cut off excess fat and read labels. Food high in E. numbers, colour, mono sodium glutamate, salt, saturated fat, pesticides and preservatives should be avoided. These foods contain unnatural chemicals that may cause sickness and ill health if taken regularly.

Choose chicken and turkey breast if choosing meat, as these are reduced in fat. Other meats such as pork, bacon and beef, if taken regularly will increase fat levels within the body. Too much fat intake causes disease and ill health.

Dairy products

Yoghurt, milk, butter.

Always choose ½ fat versions. Preferably organic. These are your source of calcium and protein, needed daily for strength in your bones.

To maintain a balanced diet, look to include carbohydrates as the main part of your diet as well as fruit and vegetables. A balanced diet will then follow on to including reduced fat meat and dairy products, and finally including cakes and sweets being the least required.

Aim for substantial intakes of wholegrain foods, wholemeal bread, pasta, rice etc. Refined foods, cakes, chocolate, white sugar, white bread etc are empty foods. Depleted in nutrients, through the process of refining, and unable to provide the required nutrients needed to sustain a healthy diet.

Am I eating for two?

Not when it comes to amounts. Pregnancy is not an excuse to start eating greater amounts of high fat, high sugar foods. If you do, you will end up putting on too much weight, which may be hard to shift once you have had your baby. Think carefully, commit yourself to a good food diet daily, look after yourself and your baby within. Eat according to your appetite, and keep an eye on weight gain. Loosing weight whilst you are pregnant is by no means advised, unless it has been recommended by your doctor.

Nourishment for two

Although you are not eating for two in terms of calories and fat intake, it is essential that you eat for two in terms of nutrient intake. You are responsible for providing the right nourishment for your baby’s growth and development.

Consumption of a balanced whole food diet as explained above, must be maintained as well as observed daily to insure the adequate intake of certain nutrients are taken daily. These nutrients explained in the following, are particularly important for your baby to be able to grow. Importance of observation is even greater, should you be part of a special diet or a vegetarian.

The following explains the nutrients required daily for health and growth for mother and baby:

Calcium

Development of baby’s teeth and bones

700-800mg at least needed daily = pot of yoghurt or large glass of milk

Found in:

Dairy products

Dark green leafy vegetables, bread, pulses, dried fruit, fish, sardines, baked beans, nuts, sesame seeds, enriched soya milk, fresh squeezed orange juice

Iron

Formation of red blood cells for mother and baby

Daily consumption

Found in:

Folic Acid

Development of baby’s organs and tissues, reduces risk of spinal defects such as spina bifida

Found in:

Vegetables, oranges, wholemeal bread

Vitamin C

Helps absorb iron

Found in:

Fruits, vegetables, blackcurrants, citrus fruits, freshly squeezed citrus fruit juices

Vitamin D

Helps absorb calcium

Found in:

Oily fish, herring, tuna, eggs, milk, butter

Omega 3 essential fatty acids

Development of baby’s brain and nerve development in late pregnancy

Found in:

Cold water fish - mackerel, herring, salmon, sardines

Vitamin B12

Healthy blood

Found in:

Seaweed, fortified foods - marmite, wholegrain breakfast cereals

Do I need extra folic acid?

Yes. Most women’s diet contain some folic acid due to the consumption of enriched breakfast cereals, wholegrain breads, green vegetables and oranges. But, for insurance of having the required amount, it is advisable to take a folic acid supplement as well as include folic acid enriched foods naturally within your diet.

For further advice on taking extra supplements of vitamins and minerals, it is best to consult your doctor. This would especially be the case for a vegetarian or vegan who may want to consider taking an iron supplement.

What foods do you need to avoid?

Alcohol

Best to be cut out altogether. Alcohol can put you and your baby’ health at risk.

High intake of vitamin A

On research, high intakes of vitamin A, has been known to harm the growing foetus. It is therefore advised to avoid liver, liver sausage and cod liver oil. The vitamin A found in fruit and vegetables is safe to eat.

Raw or lightly cooked eggs

These contain salmonella bacteria which results in food poisoning.

Avoid homemade mayonnaise, ice-cream, cheesecake and mousse.

Soft ripened cheeses

Avoid Brie, Cambozola, Camembert, Blue veined cheeses, Blue brie and Gorgonzola. These can contain listeria bacteria which have been found to cause miscarriage or still birth.

Pate

Should be avoided as it may contain listeria.

Shellfish

It is advisable to avoid shellfish due to researched cases of food poisoning.

Peanuts

Research has shown that peanut allergy may be caused by being exposed to peanuts at a young age. Current opinion is that if you, your baby’s father or if any of your previous children suffer from asthma, eczema, hay fever or food allergies, it is sensible to avoid peanuts and any products containing them whilst pregnant.

Caffeine

Best avoided at all costs. High acidity content in caffeine drinks found in tea, coffee, coke and other soft drinks etc, have been found to cause over acidity within joints, thus causing bone related problems such as arthritis and osteoporosis later in life.

Controlled, safe exercise during pregnancy, can provide many benefits.

Exercise during pregnancy can help you feel your best both physically an emotionally. Safe exercise can also help you look your best, control your weight gain, sleep well and even prepare you for the birth ahead.

It is true that moderate exercise during pregnancy actually increases energy levels.

Exercise in pregnancy must be approached with care and sensible moderation. If you have exercised before pregnancy, you should be able to continue your routine, with your doctors consent, making modifications appropriately and carefully according to your trimester.

Consider your fitness levels pre - pregnancy, your exercise preferences and whether or not this is a high risk pregnancy. Before starting or continuing a programme it would be advised to consult your obstetrician for approval.

While exercise is safe and recommended during pregnancy, there are many guidelines to consider and remember. As pregnancy advances, even the fittest may not be able to exercise at their pre pregnancy levels.

The goal of exercise during pregnancy, should be to maintain or improve muscle tone, enhance or maintain fitness and flexibility, decrease the risk of excess weight gain and optimise your sleeping patterns and mood.

This is not a time to train for a marathon or take part in strenuous activities.

Whilst exercising, keep these safety considerations in mind:

Strive to keep heart rate slightly elevated. Never exercise to a point of being out of breath, as this will limit the oxygen needed by your baby.

You will find that your heart rate will elevate, and you will get out of breath more quickly, than it did before pregnancy. This is due to the essential hormones working within, increased weight gain and oxygen required now that you are breathing for two!

Do not sustain an exercise calss for longer than 40 minutes, in order to sustain your blood sugar levels.

Be careful not to overheat. An elevated core temperature is harmful to your baby. Stay well hydrated. You will require increased fluid intakes during pregnancy. Try to drink filtered water for optimum health. You should also take frequent breaks to re-hydrate whilst exercising.

LISTEN TO YOUR BODY. ACCEPT YOUR LIMITATIONS!

Whilst pregnant, do not lift heavy weights. Your weight training routine should focus on toning and mild strengthening, using light weights and higher repetitions as opposed to heavy weights with few repetitions. Do not start an intense weight training programme during pregnancy. Wait until full recovery and doctors approval has been given after the birth of your baby.

Use your own body for resistance for your lower body toning, performing squats or leg raises whilst lying on your side. Seek professional help, to ensure safe and effective exercise.

Do not lift heavy weights above your head. This should not be done so to avoid back strain and injury.

Remember hormones released during pregnancy will make your joints less stable and more prone to injury. Use caution to avoid twists and sprains.

After fourteen weeks (first trimester), avoid performing exercises whilst laying on your back. The weight of baby will compress important blood vessels, decreasing the blood flow to your baby.

Concentrate of pelvic floor exercise, gentle abdominal tone, correct posture and breathing.

It is essential to remember that no matter how much exercise you are accustomed to, as a pregnant lady, strenuous exercise must decrease as your pregnancy progresses.

Always remember to eat a healthy well balanced wholemeal diet, get plenty of rest, and never over exert yourself. It must also be remembered that exercise during pregnancy is not always safe for all pregnant women, which is why you should consult your obstetrician before exercise, explaining exactly what type of exercise you want to engage in, your pre pregnancy fitness levels and routine, and all symptoms and pregnancy related concerns your are experiencing.

Never exercise on an empty stomach. Take a light snack within the hour before commencing your exercise routine. And always remember to take regular sips of water before and during and after exercise.

Women with a history of medical problems such as high blood pressure, diabetes and thyroid disease, should exercise ONLY with their doctors approval.

After the birth of your baby, it is strongly advised to only return to a gentle, progressive exercise routine once your six week check up has been approved.

Exercise and the Diabetic Pregnancy

Safe exercise during pregnancy provides many psychological and physiological benefits during pregnancy. This is especially true if you are pregnant and diabetic.

Mild regular exercise has been shown to:

Decrease amount of insulin needed

Improve diabetes control

It is of great importance to check with your doctor before attempting any new exercise activity. The following can be done by most diabetic pregnant ladies:

Walking

Low intensity jogging

Swimming

Stationary cycling

Intensity and duration of such activities will depend on fitness levels before pregnancy. Again, please seek medical advice before commencing a new exercise programme.

Pregnant women burn carbohydrates at a greater rate during exercise. As a result, hypoglycaemia (low blood sugar) may occur when exercise is prolonged or strenuous.

Blood sugar levels usually remain unchanged for the first 30 minutes. It is not advised to increase energy levels for longer than this time during a ante - natal movement to music class, as blood sugar levels may be lowered, as explained above.

A light snack and drink is recommended to be taken half and hour before exercise.

Your Posture

Due to the fact we carry our babies for nine months then frequently after the birth, our posture obviously can weaken, even causing discomfort and pain through our spinal area.

During pregnancy the hormone ‘relaxin’ is produced within the body in order to relax and soften joints and tissue, preparing your body for the birth ahead. This hormone can be present within your body for 3-5 months postally, therefore it is important, to avoid any unnecessary strain on the back area and around your joints. In order to do this, lets concentrate on our posture.

Points to remember:

Stand tall with your weight evenly distributed on both feet

Keep your knees soft and not locked straight

Pull in your tummy and tuck your bottom under

Keep shoulders down and back

Lengthen the back of your neck by tucking your chin in

Breathe easy!

Weakened tummy muscles are not able to carry out their normal role of supporting the spine, especially if you have had a caesarean. Correct lifting, carrying and standing techniques explained below will aid in protecting your spine.

Sitting

Sit well back in your chair with a small cushion in the small of your back to maintain good position for the lower back. When baby is little, place her on a pillow on your lap to avoid tenseness in your shoulder region.

Standing

If standing for long periods of time, resting one foot higher than the other, allows some release of tension on your lower back.

Try to evenly distribute weight of baby when carrying. Letting your baby rest on your hip may cause strain and injury within your pelvis

Lifting

If you have a toddler it may be helpful to lift him to your own level, for example when tying shoelaces or kneel down on a soft surface to your protect knees, comming down to his level rather than stooping.

To pick up your child bend knees with one foot placed in front of the other, brace your pelvic floor and tummy muscles, bring baby in close to you, breathe out as you lift. Kneel down on soft surface when bathing baby.

Carrying

It is much better to carry baby in a sling than perched on one hip which puts more strain on your back.

When shopping, try to carry your goods in two evenly weighted bags.

Choose a pram or buggy the right height for you. Your hands resting on the handles about 2-3 inches below your waist.

Changing Nappies

Try to choose a surface the same height as the buggy handles.

Use this time to gently contact your tummy muscles, thus strengthening and your abdominal area, and again giving your back support.

Correct lying to standing technique

The correct rising technique should be followed to avoid strain on abdominals (tummy muscles), and to help avoid backache:

Whilst laying on your back, bend knees together and drop to one side

Gently roll whole body onto side and use hands to push yourself up

In all fours position place hand on bent knee and push up slowly and gently to standing

Always give yourself plenty of time to come into the standing position, in order to avoid that 'dizzy' feeling associated with uneven blood distributation.

1) Try eat a well balanced diet of fruit, vegetables, wholemeal pasta, rice and bread, low fat dairy and lean meat daily. Aim to eat fruit separately or at least 30 mins before or after food, so to avoid acidity overload and discomfort.

2) Aim to relax whilst eating your food to aid digestion.

3) You don’t need to crowd your life with unrealistic health and fitness goals - rather enjoy being active, having fun with your family.

4) Steam rather than boil your vegetables to maintain vitamins and nutrients needed.

5) Drink plenty of water. Avoid tap water which is full of sodium and impurities which poison your system. Aim to drink filtered water.

6) Slow down your intake of coffee and tea which reduces your iron intake and increases acidity within your system. Too much acidity within causes arthritis, osteoporosis and weak uncomfortable bone structure.

7) To heighten your fitness levels, aim to increase your heart rate through walking, running, cleaning at least 20 minutes a day.

8) You do not have to eat breakfast in the morning. If you are still full from the previous night why overcrowd your digestive system with more food? An overcrowded tummy will cause discomfort and future illness.

9) Reduce amount of meat eaten daily. Aim for 20% meat to 80% vegetables, fruit, pasta and rice eaten daily. This will reduce amount of fat consumed.

10) Increase amount of raw food in your daily diet. This will encourage healthy enzymes in your eating, which will aid digestion of food.

Effective diet guide

20% protein ( meats, eggs, cheese, oily fish ) preferably not mixed with carbohydrates ( pasta, rice, potatoes) to avoid digestive problems, 80% vegetables, fruits, grains, nuts and seeds.

To improve our diet, adjustments may need to be addressed.

Iron

The removal, or at least, reduction of tea and coffee, can cause a great improvement in our diet. These beverages reduce our iron intake, which is an essential ingredient to the proper functioning of our body. Sugary foods, processed packaged meals, fried foods, salt and alcohol all cause a reduction of iron intake. Signs of iron deficiency include tiredness, low blood pressure and intolerance to colds.

Foods high in iron include:

Vitamins and minerals

Our body depends on vitamins and minerals to function properly. It is up to us to ensure we eat a well balanced diet. A diet high in fresh, steamed and raw fruit, vegetables (green leafy) and broccoli, lean meat, fish, rice, whole grain pasta, and whole grains such as buckwheat, bulghar and quinoa, low fat dairy produce and fresh, clean, filtered water will encourage a good intake of vitamins and minerals that are needed daily. Supplements may be taken in tablet form. Be aware of the importance of seeking medical advice regularly to ensure that the correct consumption is best for your changing diet and lifestyle needs. Supplements should never be considered as an alternative to a healthy wholefood diet, but should rather compliment our daily food.

Overeating

Try not to. Overeating encourages a mass of undigested food to build up in our digestive system causing ill health and stress. Vital energy is used in the process of digesting and eliminating processed food leaving us feeling tired, bloated and lacking energy.

Water

Water is essential for life. Without water our whole body, joints, organs, and mental abilities cannot function properly. Lack of water causes headaches, digestive problems, tiredness and fatigue. Ideally small amounts of clean, filtered water should be taken hourly. Aprox. 8 glasses a day is recommended. Water can also be taken in the form of freshly squeezed fruit and vegetable juices. It is not recommended that these two be taken together as to avoid unnecessary strain on our digestive system.

Unfortunately tap water is far from pure. Large amounts of sodium and bacteria can be found in our water. Filtered water is advised to be the purest of water. Filtered containers can be purchased from your local supermarket. All filters retain trace minerals beneficial to our bodies, but there individual effectiveness at removing bacteria from the water is proportional to their cost.

Boiled water may be taken to remove existing sodium and pollutants taken in our bodies from drinking tap water. Please note that this should not be practiced for longer than six months, if taken for longer periods of time, this will cause a deficiency in minerals essentially needed in our body.

Boiled water is a spectacularly effective treatment for those suffering from high blood pressure and arthritis, if taken additionally with advised medication from your doctor.

Exercise

Make exercise part of your day. What do you enjoy doing? Create an exercise pattern daily that you know you can sustain, without causing pressure and frustration. Some ideas for you to look at are:

Breathe

Give yourself a full body stretch throughout the day. Laying on your back, place arms overhead, open wide your fingers and reach. Extend heels away in opposite direction, breathe in, hold briefly and then breathe out. Release and relax, sinking heavily into the floor. Remember to get up slowly.

Take time to stop and breathe properly throughout the day. This will refresh you mentally and physically.

Breathe in through your nose, take the air in heavily and exhale, breathing out through your mouth. Relax shoulders down gently. Wriggle jaw to loosen tension. Take in the fresh air needed to help you slow down and think again in your busy day. Stand tall.

‘Although I am a fitness professional, being a Christian I can tell you that Jesus also takes away the stress and tension that exercise cannot. I am a member of Nation Changers Church Merthyr Tydfil. We meet every Sunday in Merthyr Tydfil College at 10.30 am. Please contact me for further information.’

SUPER FOODS FOR BABIES AND TODDLERS

Bananas

Whole, mashed, whizzed into a milkshake, baked. Eaten ripe will avoid overload of starch, and increase enjoyment of natural sugar content. Excellent for treatment of constipation and diarrhoea. Will help to eliminate cholesterol from body. Includes high amount of vitamin B6 for prevention of depression, skin problems and asthma.

Kiwifruit

One fruit will provide double minimum daily intake required of vitamin C, to aid the immune system. Excellent for constipation and can be stored for several days in refrigerator. Food tip: put in eggcup letting your child eat as if a novelty egg!

Grapes

Ensure they are well washed due to overdose in sprays. Uniquely nourishing and cleansing. Can be taken for anaemia and fatigue. Includes high amount of polyphenols, protective compound to aid immune system. Food tip: thread onto sticks with other fruits for novelty

Mangoes

High in vitamin C and other strengthening minerals and antitoxins to clean and refresh within. Food tip: use for juice, milkshakes, sauces and ice lollies.

Dried fruits

Rich source of iron vitamins minerals needed in the body for strength and building. If not organic. fruit should be washed to avoid coating of preservative, which may be harmful. Full of potassium, a mineral used to help counteract high salt content of many fast foods. (please note, content of salt in fast food, ready made meals, processed (white) bread, pasta and cereal foods can cause serious implications if eaten regularly. Disease such as osteoporosis and arthritis are caused from an overload of acidity within the joints and marrow. Consumption of salt as well as acidic producing foods such as tea, coffee, preservatives and tap water, would be best replaced with fresh, wholemeal food and filtered water to drink).

Broccoli

Great source of potassium, beta carotene and iron rich in cancer - fighting properties. Because broccoli contains vitamin C, iron is well absorbed at the same time. Food tip: eat raw with a dip or lightly steamed.

Carrots

Larger carrots contain more vitamins compared to baby new carrots. Contains Beta-carotene, converting to Vitamin A. Vitamin A is vital for healthy skin, mucous system, lungs and general breathing. Its is also essential for night vision. Regular eating increases protection against lung and breast cancer. One average sized carrot daily will provide your daily dose of this essential vitamin. Food tip: put carrots on the table for kids to nibble on before tea. Pretend to be bugs bunny!

Tomatoes

Full of antioxidants, vitamins and minerals for protection of the heart and some forms of cancer. Choose low salt varieties when choosing tomato pasta sauces. Food tip: quick summer pasta, use cherry tomatoes stirred into pasta with olive oil, seasoning and a handful of torn basil leaves.

Avocados

Rich in nutrients. Half an avocado has the same number of calories as two apples and far more nutrients. essential for body growth. Avocados contain anti-fungal and anti-bacterial chemicals excellent for invalids, those recovering from illness and sick children. Full of vitamins and iron. Food idea: Salad, slices of red tomato, cool green avocado and cheese, garnished with basil leaves!

Lentils and chickpeas

To get the best of this iron rich food, eat with salads or vegetables all rich in vitamin C. This vitamin aids absorption of iron within the body. Full of vitamins, fibre and protein. All essential ingredients for growth and vitality. Food idea: use instead or with a meat dish.

Pasta, rice and grains

Aim to buy whole wheat if possible to obtain full fibre, vitamins and minerals. Try millet, bulghar and buckwheat. All supply protein for body building and growth, carbohydrate for energy, fibre, essential fats, vitamins and minerals for a healthy heart and digestive system. Look to consume on average 20% meat and dairy to 80% pasta, grains, fruit and vegetables daily. Over consumption of meat causes weekend bone structure, due to excessive acidity within joints and marrow.

Meat

Beef, best to be eaten in small amounts due to high fat content. Beef has recently been considered to promote cancer of the bowl. Pork and bacon, rich source of vitamin B6 and iron. Beware of excess consumption of bacon and sausages. Both products are high in salts and preservatives which may cause future illness and disease. Chicken, preferably buy free-range organic if possible. Standard chicken can contain large amounts of water, antibiotics and growth hormones. Chicken contains much less fat than red meat, turkey being extremely low. Most fat is contained in the skin. This meat contains easily absorbed iron and zinc. An excellent food during pregnancy. It is also a blood and resistance - builder for children of all ages.

Fish

White fish, contains virtually no fat and is high in protein. Protein is vitally needed in children for growth and repair. Oily fish such as mackerel, salmon, sardines and tuna are full of omega 3. This acid is essential for formation and function of the brain. The anti bacterial function can also be extremely valuable for the relief of eczema. When buying canned fish try to avoid vegetable oil as this contains a high amount of saturated fat, bad fat. Alternatively, buy olive oil or even better spring water. Beware of smoked fish as large amounts of salt is used for this process. Colourings, preservatives and flavourings are commonly used in the coating of fish fingers, brown and yellow dyes on kippers and smoked haddock. Read labels well to try and avoid overload of these ingredients. The build up of preservatives, additives and colourings can cause discomfort and weakening of bone structure. Try to buy your fish fresh from a local reliable source.

Dairy

Milk, provides bone building calcium, plenty of zinc and protein for the immune system and for growth. It is very important that children are given whole milk due to the vital growth and repair vitamins A,D and E, found in cream. Whole milk is estimated 96% fat free. Although good, milk has been found to cause catarrh, eczema, asthma and sinus problems. Goats milk could be an alternative. Organic milk, free of antibiotics, growth promoting hormones and pesticides liable to lurk in ordinary milk, is worth the extra cost for the sake of your child’s health and well being. Cheese, a great food for growing children. Cheddar tends to be highest in fat, but one 2oz chunk, with 4 cups of milk, can supply your days calcium needs.

Cheese is also high in zinc, needed for the development of the brain, the skin and the immune system. Food tip: Greek salad, diced cucumber, chunks of tomato and green pepper, onion rings and black olives, dressed with olive oil, lemon juice, fresh herbs and seasonings. Add cubes of feta cheese tossed in. Yoghurt, rich in calcium and protein for growth and repair and is much more easily digested than milk. Look to buy ‘bio’ yoghurts, vital in supplying friendly bacteria ( good bacteria that fights off harmful diseased bacteria within our digestive system) that can get wiped out, through taking a course of antibiotics.

Bio yoghurt will replace the friendly bacteria lost. Eggs, contains lecithin, a vital substance which helps to prevent the development of heart disease and the formation of gall stones, and encourages good memory, concentration and emotional status.

Free-range organic eggs, where chickens are allowed to roam in a larger space, provides great nutritional value for money rather than ordinary eggs, where chickens are overcrowded and risk of infection is allot higher. Try not to eat your eggs ‘hard boiled’ due to the fact that the precious lecithin described, will be destroyed in the cooking process. As like any other food described here, over consumption can cause heart disease and future illness. It would be advisable to eat on average ½ eggs per week, unless otherwise prescribed by your doctor. Food idea: Eggy triangles, cut medium thick bread into triangles. Heat one tablespoon of oil in frying pan. Beat one lightly seasoned egg and dip triangles in it. Fry both sides, drain on kitchen paper. Butter, contains vitamins A,D and E, is a poor source of calcium and is virtually all fat. Best used sparingly. Try to avoid margarine which is high in ‘trans-fats’ even more dangerous for your child’s heart than harmful saturated fats.

Extra-virgin oil, a superior olive oil, healthier due to rich mineral and vitamin content. Choose the best quality olive oil, cold pressed varieties and nut oils, hemp, flaxseed, linseed and blackcurrant. With their rich mineral, vitamin and antioxidants, could help children avoid illnesses such as arthritis, joint problems, heart disease and some forms of cancer. Try to keep consumption of fried foods low. Heated oil can loose its vital qualities. Try using a little water rather than fat when using the frying pan

Danger Foods

Caffeine Tea, coffee and pop, not advisable for young children due to stimulants which can easily make children edgy and hyperactive. Tea can interfere with the uptake of vital nutrients including iron and magnesium essential for your child’s body growth and repair.

Burgers Fast food restaurants tend to sell the cheapest source of factory farmed meat available, which may contain a high percentage of fat, chemical additives, flavourings, colour and preservatives. Try to buy your burgers from a trustworthy butcher or make your own from lean meat, grains or vegetables. Soft drinks 70% of fizzy drinks contain caffeine which can easily turn children into addicts. Read labels carefully. Fruit content, can actually be tiny giving way for colour, flavour and additives, all harmful to the body system.

Beware of reduced sugar labels. Sweetness is usually provided by either sugar or artificial sweeteners extremely harmful to the functioning of the body. Carbon dioxide which provides the fizz and phosphoric acid, can drain essential calcium from the body, which is essential for bone structure, growth and repair.

High intake of fizzy and soft drinks has been linked to hyperactivity and behaviour problems in children, as well as the rotting of teeth. Try squeezing your own fruit to obtain pure fruit juice.

Artificial sweeteners and additives

Most sweets, puddings, cakes, biscuits, ice-cream and chewing gum contain harmful preservatives and the sweetener aspartame, which is also found in NutraSweet. Aspartame has been linked to headaches, brain tumours, epilepsy and mood disorders. Other studies suggest that artificial sweeteners triggers sensations in the brain that lead to over-eating and obesity. Watch out for monosodium in all foods. This chemical flavouring is extremely bad for your body.

If possible, try to make your own meals and puddings, so you know exactly what you are giving your children, plus its fun cooking together!