New Mum Wellness Journey
"The first wealth is health. Healthy mum, Healthy baby"
Trying / Expecting
How To Prepare For Pregnancy
It's important to bear in mind that it's completely normal for you to conceive anytime in the first twelve months of trying. After this time, your fertility can be investigated should you be concerned that you haven't yet conceived. Then check on this.
Pre-Conception Checklist
1. Visit Your GP
Visit your GP to get the ball rolling with your conception journey. From here, ask for a referral to a women’s health or reproductive specialist to do all the usual check-ups, for example a pap smear, general health assessment and more.
2. Make Any Changes To Your Diet.
You don’t need to follow a strict regime that’s impossible to keep up with, but you should aim to be in the healthy weight range for your body. Being underweight or overweight can impact fertility and can cause health complications during pregnancy.
What should you eat and what should you avoid?
The best foods to avoid are sugars (including sweetened drinks like juice, sports drinks and flavoured milks) and grains. So cut out or significantly cut down your intake of breads and cereals, cake, biscuit, pasta, potato – anything that converts into sugars.
3. Start Taking A Prenatal Multivitamin.
While babies are wired for survival, it’s important to make sure you have a good supply of vitamins and minerals. While we can aim to eat super healthy, due to over-farming, our foods don’t contain the rich number of nutrients that they once did.
4. Check Your Private Health Cover.
If you have private health cover, you’ll need to make sure it’s up to date, and you have the level of cover you need for maternity care. Of course, this is only if you intend to:
There is no safe level of smoking, no matter if you are trying to conceive, pregnant or otherwise.
Smoking impacts your health, your immune system, your fertility and unborn babies. Smokers also may have a harder time conceiving with IVF.
6. Stop Alcohol Consumption.
he National Health and Medical Research Council (NH&MRC) recommends that men drink no more than two standard drinks per day. For women, many peak bodies recommend no alcohol at all during pregnancy.
This is due to the difficulty in knowing what is a safe level for a pregnant woman to drink. To find out more, check out our article on alcohol during pregnancy. In addition, alcohol and the drinks we mix with alcohol tend to be full of sugar.
7. Stop Taking Social Drugs.
It goes without saying that recreational drug use is harmful to your body. This may also include your fertility. Social drug taking can lead to birth defects and DNA damage.
8. Visit Your Pharmacist. If you’re taking any medications, check with your pharmacist to see if they are safe during conception or pregnancy.
9. Get Moving – Exercise! As discussed earlier, women who exercise in the preconception period have much to gain as far as healthy pregnancies go.
10. Ask Your Family About Their Health History. If your family has a history of genetic disorders or health problems, you may like to bring this up with your care provider, who can refer you to a genetic counsellor.
11. See Your Dentist. Have a check up with your dentist to make sure your teeth and gums are healthy before you get pregnant. Once you’re pregnant, not only can you be more prone to teeth and gum issues, but you may not be able to have certain treatments once you’re pregnant. Making sure any potential problems are seen to before pregnancy is a good idea.
12. Reduce Caffeine Intake. There are so many differing conclusions made about the effect caffeine has on fertility.
One study from Macquarie University, is an interesting read.
According to the The Australia New Zealand Food Authority’s report on on the safety aspects of dietary caffeine (2000), the below foods contained the following amounts of caffeine:
13. Investigate Options For Pregnancy Care. While you are thinking about your private health cover, you might like to investigate the different options available to you ” private? Public? Homebirth? Shared care? Check out our article, Who Cares? Choosing A Model Of Maternity Care.
Knowing where you’d like to birth and who you’d like to care for you will be very useful, because waiting lists for hospitals and carers begin as soon as five and a half weeks of pregnancy for some places – around a week and a half from when many women find out they are pregnant.
14. Start Charting Your Cycle. BellyBelly has a detailed article on charting your cycle which may all seem complex at first, but once you get the hang of it, it’s as easy as riding a bike! You’ll learn more about your body and menstrual cycle than you ever knew before, and it will make so much sense. In fact, some experts have said that they believe many couples would get pregnant sooner if they understood more about their menstrual cycle.
Online charting is so easy to do, and it gives you a great advantage when trying to conceive. You’ll be able to see right in front of you when your most fertile times and least fertile times are.
All the best for a happy and healthy road to conception, pregnancy and beyond!
Note: A regular massage could help with the conception process in terms of maintaining health and wellbeing naturally. Massage would be a great idea for pregnancy and after birth as well. Well plan for this journey is a must.
Source: BellyBelly.com.au
It's important to bear in mind that it's completely normal for you to conceive anytime in the first twelve months of trying. After this time, your fertility can be investigated should you be concerned that you haven't yet conceived. Then check on this.
Pre-Conception Checklist
1. Visit Your GP
Visit your GP to get the ball rolling with your conception journey. From here, ask for a referral to a women’s health or reproductive specialist to do all the usual check-ups, for example a pap smear, general health assessment and more.
2. Make Any Changes To Your Diet.
You don’t need to follow a strict regime that’s impossible to keep up with, but you should aim to be in the healthy weight range for your body. Being underweight or overweight can impact fertility and can cause health complications during pregnancy.
What should you eat and what should you avoid?
The best foods to avoid are sugars (including sweetened drinks like juice, sports drinks and flavoured milks) and grains. So cut out or significantly cut down your intake of breads and cereals, cake, biscuit, pasta, potato – anything that converts into sugars.
3. Start Taking A Prenatal Multivitamin.
While babies are wired for survival, it’s important to make sure you have a good supply of vitamins and minerals. While we can aim to eat super healthy, due to over-farming, our foods don’t contain the rich number of nutrients that they once did.
4. Check Your Private Health Cover.
If you have private health cover, you’ll need to make sure it’s up to date, and you have the level of cover you need for maternity care. Of course, this is only if you intend to:
- Attend a private hospital
- Have a private obstetrician as your primary carer
- Have a private/homebirth midwife as your primary carer (only some funds contribute towards midwives, contact your fund to find out)
There is no safe level of smoking, no matter if you are trying to conceive, pregnant or otherwise.
Smoking impacts your health, your immune system, your fertility and unborn babies. Smokers also may have a harder time conceiving with IVF.
6. Stop Alcohol Consumption.
he National Health and Medical Research Council (NH&MRC) recommends that men drink no more than two standard drinks per day. For women, many peak bodies recommend no alcohol at all during pregnancy.
This is due to the difficulty in knowing what is a safe level for a pregnant woman to drink. To find out more, check out our article on alcohol during pregnancy. In addition, alcohol and the drinks we mix with alcohol tend to be full of sugar.
7. Stop Taking Social Drugs.
It goes without saying that recreational drug use is harmful to your body. This may also include your fertility. Social drug taking can lead to birth defects and DNA damage.
8. Visit Your Pharmacist. If you’re taking any medications, check with your pharmacist to see if they are safe during conception or pregnancy.
9. Get Moving – Exercise! As discussed earlier, women who exercise in the preconception period have much to gain as far as healthy pregnancies go.
10. Ask Your Family About Their Health History. If your family has a history of genetic disorders or health problems, you may like to bring this up with your care provider, who can refer you to a genetic counsellor.
11. See Your Dentist. Have a check up with your dentist to make sure your teeth and gums are healthy before you get pregnant. Once you’re pregnant, not only can you be more prone to teeth and gum issues, but you may not be able to have certain treatments once you’re pregnant. Making sure any potential problems are seen to before pregnancy is a good idea.
12. Reduce Caffeine Intake. There are so many differing conclusions made about the effect caffeine has on fertility.
One study from Macquarie University, is an interesting read.
According to the The Australia New Zealand Food Authority’s report on on the safety aspects of dietary caffeine (2000), the below foods contained the following amounts of caffeine:
- Instant coffee (1 teaspoon/cup) 60-80 mg/250 mL cup
- Percolated coffee 60-120 mg/250mL cup
- Tea 10-50 mg/250 mL cup
- Coca Cola 48.75mg/375 mL can
- Milk Chocolate 20 mg/100g bar
- Energy Drinks (e.g. Red Bull) 80 mg/250 mL can
13. Investigate Options For Pregnancy Care. While you are thinking about your private health cover, you might like to investigate the different options available to you ” private? Public? Homebirth? Shared care? Check out our article, Who Cares? Choosing A Model Of Maternity Care.
Knowing where you’d like to birth and who you’d like to care for you will be very useful, because waiting lists for hospitals and carers begin as soon as five and a half weeks of pregnancy for some places – around a week and a half from when many women find out they are pregnant.
14. Start Charting Your Cycle. BellyBelly has a detailed article on charting your cycle which may all seem complex at first, but once you get the hang of it, it’s as easy as riding a bike! You’ll learn more about your body and menstrual cycle than you ever knew before, and it will make so much sense. In fact, some experts have said that they believe many couples would get pregnant sooner if they understood more about their menstrual cycle.
Online charting is so easy to do, and it gives you a great advantage when trying to conceive. You’ll be able to see right in front of you when your most fertile times and least fertile times are.
All the best for a happy and healthy road to conception, pregnancy and beyond!
Note: A regular massage could help with the conception process in terms of maintaining health and wellbeing naturally. Massage would be a great idea for pregnancy and after birth as well. Well plan for this journey is a must.
Source: BellyBelly.com.au
Pregnancy
The 40 or so weeks it takes to grow a tiny egg into a human child are different for every mom. Some women adore being pregnant, while others hate the side effects of being with child. But in the end, we all fall in love with the tiny person we’ve created, and that’s definitely something to be excited about. Pregnancy is meant to be a time of excitement and hope.
Pregnancy care and well-being is the act of having a healthy lifestyle while you are pregnant. This includes making good choices and going to the doctor for regular visits. You are more likely to have a healthy birth if you maintain a healthy pregnancy. Eating a balanced diet is one of the best things you can do for yourself and your baby.
Pregnancy care and well-being is the act of having a healthy lifestyle while you are pregnant. This includes making good choices and going to the doctor for regular visits. You are more likely to have a healthy birth if you maintain a healthy pregnancy. Eating a balanced diet is one of the best things you can do for yourself and your baby.
Perineal Care and Episiotomy after child birth
The perineum is the area which lies between the vaginal opening and the anus. Most women aren’t really conscious of this region until they become pregnant and start reading about childbirth. Then it can become the topic of much conversation and concern.
During childbirth, as the baby’s head descends further towards the vaginal opening, the perineum starts to stretch and become thinner. In most women this stretching is sufficient to allow their baby’s head to emerge and the body to follow. The length of the perineum varies between individual women and this can impact on the chances of tearing or needing to have an episiotomy. Perineal stretching exercises, when done during pregnancy, can help to increase the capacity of the perineum to stretch during labour. This reduces the likelihood of perineal tearing or the need to have an episiotomy.
What is an episiotomy?
An episiotomy is a surgical cut made in the perineum by the midwife or obstetrician, which makes the vaginal opening larger. When the baby’s head is pressing so firmly against the perineum that there is a risk of it tearing uncontrollably, a cut approximately 2-4 cms long is sometimes made. Local anaesthetic is injected into the perineum before an episiotomy is cut, unless the woman has had an epidural in which case additional numbing of the area may not be necessary.
There is a lot of controversy over how appropriate it is for health care professionals to cut an episiotomy. Some view it as a form of abuse and rarely necessary.
Sutures, or stitches, are necessary if an episiotomy has been cut. These help with healing and to bring the skin edges neatly together. Some women experience a
tear in their perineum during childbirth, which may require stitches.
Generally, the criteria for stitching a perineal tear are:
It is common to experience a pulling or tight sensation in the area where the stitches have been inserted. This can be worse when there is localized swelling. Within a few days, this sensation should ease but if it doesn’t, it is important to tell your midwife or obstetrician. Occasionally, tight suturing causes the vaginal opening to become too small which then impacts on normal sexual functioning.
Small vaginal or perineal tears are often left to heal themselves. There has been much research looking at the healing time of tears which have been sutured compared with those which have been left alone to heal. Similarly, pain levels have been monitored and compared in post natal women, within these two groups. It appears that women with sutures experience slightly more pain than those who are left to heal themselves.
Again, individual differences, healing rates, pain thresholds and the type of birth all play a role.
When is an episiotomy done?
What’s normal perineal pain?
What doesn’t help the perineum to heal?
Source : Huggies
During childbirth, as the baby’s head descends further towards the vaginal opening, the perineum starts to stretch and become thinner. In most women this stretching is sufficient to allow their baby’s head to emerge and the body to follow. The length of the perineum varies between individual women and this can impact on the chances of tearing or needing to have an episiotomy. Perineal stretching exercises, when done during pregnancy, can help to increase the capacity of the perineum to stretch during labour. This reduces the likelihood of perineal tearing or the need to have an episiotomy.
What is an episiotomy?
An episiotomy is a surgical cut made in the perineum by the midwife or obstetrician, which makes the vaginal opening larger. When the baby’s head is pressing so firmly against the perineum that there is a risk of it tearing uncontrollably, a cut approximately 2-4 cms long is sometimes made. Local anaesthetic is injected into the perineum before an episiotomy is cut, unless the woman has had an epidural in which case additional numbing of the area may not be necessary.
There is a lot of controversy over how appropriate it is for health care professionals to cut an episiotomy. Some view it as a form of abuse and rarely necessary.
Sutures, or stitches, are necessary if an episiotomy has been cut. These help with healing and to bring the skin edges neatly together. Some women experience a
tear in their perineum during childbirth, which may require stitches.
Generally, the criteria for stitching a perineal tear are:
- If the tear is jagged and the skin edges do not fit well together.
- If the muscle layers within the perineum have been involved.
- If there is a lot of bleeding from the tear. Stitches help to stop bleeding and maximise the chances of quick healing.
- A first degree tear involves injury to the skin.
- A second degree tear involves the muscles of the perineum.
- A third degree tear extends along the perineum and into the anus.
- A fourth degree tear involves the perineum and the anus as well as the bowel tissue.
It is common to experience a pulling or tight sensation in the area where the stitches have been inserted. This can be worse when there is localized swelling. Within a few days, this sensation should ease but if it doesn’t, it is important to tell your midwife or obstetrician. Occasionally, tight suturing causes the vaginal opening to become too small which then impacts on normal sexual functioning.
Small vaginal or perineal tears are often left to heal themselves. There has been much research looking at the healing time of tears which have been sutured compared with those which have been left alone to heal. Similarly, pain levels have been monitored and compared in post natal women, within these two groups. It appears that women with sutures experience slightly more pain than those who are left to heal themselves.
Again, individual differences, healing rates, pain thresholds and the type of birth all play a role.
When is an episiotomy done?
- Sometimes an episiotomy is done when the baby has become distressed and it is important for them to be born quickly.
- During a forceps or instrument delivery.
- When a baby is premature or there is a multiple birth.
- When a baby is in the breech position.
- When the baby’s head is very large and there has been no time for the perineum to stretch enough to let it through.
What’s normal perineal pain?
- It is common to have some swelling and tenderness in the perineal area after birth.
- An episiotomy or tear which needed sutures can create a great deal of discomfort, especially within the first few days after birth.
- Passing urine can be very painful and cause a stinging sensation.
- Perineal pain tends to peak on the second day after birth though it usually improves within a week.
- Even if there is no visible sign of trauma to the perineum, small grazes can cause stinging until they have healed.
- It can take 4-6 weeks for the perineum to heal completely.
- Ice packs applied to the perineum help to reduce swelling. Ideally they are used within the first 24-72 hours, depending on how soothing they feel. A covered ice-brick or the finger of a disposable glove which has been filled with water and then frozen can be very effective. Alternately, crushed ice in small plastic bag, covered with a wet washer can be useful.
- Hygiene is extremely important and helps to reduce the risk of infection. Showering at least twice each day, washing the perineal area with a mild soap or body wash, patting dry with a clean, soft towel or disposable paper towel will all help with healing.
- When having a bowel motion, support your perineum and stitches by holding a sanitary pad over the perineal area.
- Some physiotherapists use ultrasound therapy over the perineum which helps to reduce swelling and pain. This is generally done 24-36 hours after the birth.
- It is important to wipe yourself properly after emptying your bladder or bowels. Be very careful about wiping from the front towards the back. Showering after a bowel motion is recommended, even if you just wash your lower half.
- Don’t economise on cheaper forms of toilet paper. Aim for comfort over cost, even if you need to quarantine your own supply from the rest of the family!
- Keeping the perineal area as dry and clean as possible. Avoid using talcum powder or highly perfumed washes or lotions.
- Change sanitary pads often and dispose of them properly. Hand washing is important to minimize the risk of infection.
- Resting whenever possible. Standing for long periods can lead to swelling and an increase in pain and discomfort. Similarly, sitting in one position can lead to blood congestion in the vulval area. When lying down try lying alternately on each side and resting your upper leg on a pillow.
- Avoid becoming constipated. Drink plenty of water each day, at least 8 glasses a day or more if you are breastfeeding; and eat a diet high in fibre and include fruits, vegetables and protein which will all help with tissue healing. Straining to poo can cause straining of the suture lines and further swelling. Take your time when you go to the toilet and avoid rushing.
- Getting out of bed from your side, rather than from a sitting position. This helps to avoid stretching of the perineal area.
- Doing pelvic floor exercises as soon as possible after your baby is born. Link in with the physiotherapy department of your maternity hospital. Best to prepare before you giving birth for this program.
- If you are bothered by stinging when passing urine, try standing a warm shower or pouring warm water over your vulval region as you wee. A plastic squirt bottle filled with warm water can be useful.
- Avoid resuming sexual intercourse until you feel comfortable and your perineum has healed. Many women find it takes at least six weeks for their vaginal and perineal area to stop feeling some degree of tenderness.
What doesn’t help the perineum to heal?
- Sitz Bath, Salt baths and/or long soaking in hot baths.
- Sitting on a circular air or rubber ring.
- Resuming sexual intercourse before the perineum has fully had a chance to heal.
- Heat packs.
- Antibiotics – unless there is an infection present.
- Lifting or straining. Avoid picking up heavy loads, toddlers, older children or moving furniture.
- Vigorous exercise, squatting or any movement in which the legs are straddled and the perineal area needs to stretch before it has healed
- Using tampons.
- Being economical about how many sanitary pads you are using. It is important to try and keep the perineal area clean and dry, so replace pads every 2-3 hours or more regularly if they are soaked.
- Passing large blood clots. After sitting or lying still for a long period of time, it can be normal to pass blood clots. However, if you pass a lot of them or they continue, or you are worried see your doctor.
- Pain in the perineal area which does not ease. Throbbing, aching, abdominal pain or continual discomfort which is not improving needs to be checked by a health care professional.
- An offensive or smelly vaginal discharge.
- If you develop ongoing pain, stinging or scalding when you pass urine. This can be a sign of a urinary tract infection.
- A pulling sensation on your perineum which makes movement and walking difficult.
- Developing an elevated temperature or feeling as if you have an infection. A normal temperature range is up to 37.3 degrees Celsius.
Source : Huggies
Postpartum
The first six weeks after giving birth are known as the postpartum period. This period is an intense time that requires all sorts of care for you and your baby.
During this time — which some researchers believe actually lasts up to six monthsTrusted Source — your body will experience a number of changes, from healing after childbirth to hormonal mood swings. All of this in addition to the added stress of tackling breastfeeding, sleep deprivation, and the overall monumental adjustment to motherhood (if this is your first child).
In short, it can feel like a lot. It’s not uncommon for the first year to feel like a tidal shift.
That said, the recovery period can vary wildly. If you’re on your third kid and pushed for 20 minutes, your recovery will look different than if you labored for 40 hours, pushed for 3, and had an emergency C-section.
Yet while everyone’s experience is different, there are some recovery milestones that you should ideally hit. To help give you a sense of where you should be in your postpartum timeline, we’ve highlighted what you can expect from both your body and mind.
Read more at : https://www.healthline.com/health/postpartum-recovery-timeline
During this time — which some researchers believe actually lasts up to six monthsTrusted Source — your body will experience a number of changes, from healing after childbirth to hormonal mood swings. All of this in addition to the added stress of tackling breastfeeding, sleep deprivation, and the overall monumental adjustment to motherhood (if this is your first child).
In short, it can feel like a lot. It’s not uncommon for the first year to feel like a tidal shift.
That said, the recovery period can vary wildly. If you’re on your third kid and pushed for 20 minutes, your recovery will look different than if you labored for 40 hours, pushed for 3, and had an emergency C-section.
Yet while everyone’s experience is different, there are some recovery milestones that you should ideally hit. To help give you a sense of where you should be in your postpartum timeline, we’ve highlighted what you can expect from both your body and mind.
Read more at : https://www.healthline.com/health/postpartum-recovery-timeline
Five Food Groups Recommendation : Pre-Postnatal
Eating a variety of food in pregnancy is important to grow a healthy baby. While you require more nutrients, you do not need much more food (kilojoules/calories). The main pregnancy nutrients that are increased are: protein, folate, iron, zinc, iodine, and fibre. Here’s a quick guide to the best sources and how many you need from each group is in the table below.
- Protein: lean meat, chicken, seafood, dairy products, legumes, nuts, eggs
- Folate: fortified bread and breakfast cereal, green leafy vegetables, legumes, seeds, chicken, eggs, oranges
- Iron: red meat, fortified cereals, egg yolks, green leafy vegetables, legumes, nuts
- Zinc: meat, eggs, seafood, nuts, tofu, miso, legumes, wheat germ, wholegrain foods
- Iodine: canned salmon and tuna, other fish, oysters, bread fortified with iodine
- Calcium: dairy foods, fortified soy and other fortified nut milks, green leafy vegetables, nuts, seeds, canned fish with bones. While your calcium requirements don’t increase, it’s still a very important nutrient.
- Fibre: wholemeal and wholegrain breads and high fibre cereals, oats, vegetables and fruit with the skin on.
Postnatal Exercise
Whether this is your first, second, or fourth trip around the postpartum block, there’s a good chance your post-baby body feels a lot different than your pre-pregnancy self.
You might be wondering when it’s safe to return to exercise and what types of workouts are best in the first few weeks for natural birth light exercise is recommend and after six-eight weeks for Csec. There is 16 weeks that need to keep in mind not excessive exercise.
While your pregnancy, type of birth, and any complications you experienced during delivery will dictate specific exercise guidelines, the most important factor to consider is how you feel.
That’s because easing into any type of workout after giving birth is key to both the long-term success of your fitness plan and your overall health. In other words, try to be patient and realistic about what you’re capable of doing.
Watch this video: https://youtu.be/RIi72ZNqRCQ
You might be wondering when it’s safe to return to exercise and what types of workouts are best in the first few weeks for natural birth light exercise is recommend and after six-eight weeks for Csec. There is 16 weeks that need to keep in mind not excessive exercise.
While your pregnancy, type of birth, and any complications you experienced during delivery will dictate specific exercise guidelines, the most important factor to consider is how you feel.
That’s because easing into any type of workout after giving birth is key to both the long-term success of your fitness plan and your overall health. In other words, try to be patient and realistic about what you’re capable of doing.
Watch this video: https://youtu.be/RIi72ZNqRCQ