Eating and Living

 

 

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:

Pilchards, dark green vegetables, beans, lentils, eggs, nuts, dried fruit, wholemeal bread, wholegrain cereals

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.