Becoming a Parent

health

fit & healthy you

Your body will go through some amazing changes while you are pregnant and it can place a great strain on your body. We provide you with ideas on how you can remain fit and healthy for the whole 9 months.

Pregnancy can affect many aspects of your life including your relationship, sleep and your emotions. We provide you with some tips on how to cope with all the changes that are going on.

exercise and pregnancy

Exercising during pregnancy can be beneficial to both you and your baby. Find some great tips on what you should and shouldn't do.

it's good for you and for your baby

good for you

Exercising regularly can be emotionally as well as physically satisfying. It's an enjoyable way of preparing for the months of change ahead.

You will receive an emotional lift from the release of internal hormones like endorphins.
You will feel more contented, as the release of tranquillising hormones that follows exercise aids relaxation.
You can improve your self-awareness as you learn how to use your body in new ways.
Backache, leg cramp, constipation, and breathlessness can be alleviated by regular exercise.
Your energy level will be increased.
You will be better prepared for the work of labour.
You will regain your shape more quickly after delivery.
You can make new friends by meeting other mums at antenatal exercise classes.
You can share the exercise routine with your partner or other members of your family.

good for your baby

Every time you exercise within your limit, your baby gets a surge of oxygen into her blood that sets her metabolism alight and gives her a real high. All her tissues, especially her brain, function in top form.
The hormones that are released during your exercise pass across the placenta and reach your baby. At the beginning of exercise, therefore, your baby receives an emotional lift from your adrenaline.
During exercise, your baby also experiences the positive effect of endorphins, our own natural morphine-like substances, released while exercising, that make us feel extremely good and happy.
After exercise, endorphins have a profound tranquillising effect that can last up to eight hours and your baby also experiences this.
The motion of exercise is extremely soothing and is good for your baby, as he feels comforted by the rocking movements.
As you exercise your abdominal muscles exert a kind of massage on your baby that is comforting and soothing.
During exercise, blood flow is optimum and so your baby's growth and development proceeds apace with all its benefits.

ideal exercises in pregnancy

Walking – maintain a good posture while walking and wear a pair of well fitted and cushioned shoes.
Swimming – the water supports your whole body, so there's virtually no risk of injury, and you can tone and stretch all over. It's great for your cardiovascular fitness as well.
Yoga – This should be gentle and tailored to the pregnant woman. Yoga also has the added benefit of teaching breathing, visualisation and meditation, which are all useful tools during your labour. Take care not to perform any exercises that require you to be on your back for any length of time as this can reduce the blood flow to your uterus and baby. Also, when you're pregnant the ligaments throughout your body and in your pelvis soften and become more stretchable, under the influence of pregnancy hormones. Trouble is, in pregnancy it's easier to take the stretching process too far, and end up straining a ligament, especially if you are unused to exercise. Take care!
Pilates – many Pilate's studios now tailor classes especially for pregnant women. You will need to take care of your softened ligaments during your Pilates session and never try to push yourself too far. It is claimed that Pilates during pregnancy will strengthen your body and hence reduce back pain, facilitate an easier delivery, and assist in a speedy recovery following birth.
Pregnancy Exercise Classes – these classes are designed for the pregnant woman to improve your muscle tone, circulation and respiration. They also develop relaxation skills and postural awareness to help prevent injuries before and after delivery. They also provide a great opportunity to meet other “Mums to Be”. You could ask the staff at the hospital where you have chosen to deliver.

exercises to avoid during pregnancy

Running and Jumping – This type of exercise is very jarring on your whole body. With your ligaments softening due to the pregnancy hormones there is an increased risk of injury.
Contact Sports – Avoid sports or exercises where there's a high risk of falling, or rough physical contact with other people.
Heavy Weights – This can cause undue stress on your body due to your ligaments that have softened are now unable to support the strain of lifting heavy weights. If you do have to lift something heavy like a toddler, try to ensure you do this in a controlled way.
Stomach Crunches or Sit Ups – These are not a good idea during pregnancy as they tend to place further pressure on your already separating abdominal muscles. Always roll onto your side and push up with your arms to get up from the floor or bed.

hints for exercising safely

Check with your midwife or doctor before commencing an exercise routine in your new state of pregnancy.
Warm up and cool down at every exercise session.
If you feel faint or dizzy, slow down or stop exercising.
Drink plenty of fluids.
Do not overheat your body. Overheating of the body has been linked to some birth defects.
Maintain a good posture. Brace your stomach muscles to provide maximum support for your back.
From midway through your pregnancy you should avoid exercising on your back as it places too much pressure on major veins pumping blood back to your heart and reduces oxygen supply to your placenta and baby.
Wear a well fitted and supportive bra.
Always tell your instructor that you are pregnant. Some exercises should not be done while pregnant and can be modified to suit your needs.

your pelvic floor

pelvic floor muscles and childbirth

As each week passes during your pregnancy your baby and uterus grow and place more pressure on your bladder. Your baby's sudden movements, especially in the latter stages of pregnancy, can exacerbate this pressure on the bladder. If this is not your first pregnancy you may notice your weakened pelvic floor more.

why do I need to strengthen my pelvic floor muscles during pregnancy?

Having strong pelvic floor muscles reduces the risk of urine leakage when you sneeze, cough, laugh, exercise or lift heavy objects.
If your pelvic floor muscles are strong before you give birth it will make it easier to regain control of these muscles after delivery.

It's a fact of life that one in three women who have a baby will experience bladder control problems. Weakened pelvic floor muscles resulting from childbirth are a common cause. This means that everyday actions, such as exercise or even just laughing coughing or sneezing, may trigger some leakage.

Pelvic floor exercises are very effective in strengthening these muscles and therefore reducing the problem.

exercise your pelvic floor muscles

Pelvic floor exercises can be done anywhere and at any time...

Simply sit, stand or lie with your legs slightly apart.
Tighten the ring of muscles around your front and back passages, drawing the muscle up inside.
Hold this position for as many seconds as you can and then slowly let go.
Try this exercise up to ten repeats, three times a day.
Each week try to increase the number of contractions and the time they are held.

Remember try not to use your stomach, bottom or leg muscles and don't hold your breath. Also don't go overboard on your first attempt, gradually increase your exercises.

finding the correct muscles

You can identify the correct muscles to exercise by imagining you are trying to stop yourself passing wind. Another way is to start and stop the flow of your urine stream.

(Note: Stopping the flow of urine is only a way to identify the correct muscles. It is not advisable to perform pelvic floor exercises while urinating).

It may take several tries to locate these muscles. See your doctor if you continue to have difficulty.

other things you can do

In addition to pelvic floor exercises, there are several ways you can manage occasional bladder control problems:

Watch your weight.
Avoid constipation.
Drink sufficient amounts of liquids.
Eliminate or reduce alcohol intake and avoid beverages that contain caffeine.
Avoid citrus fruits and juices, tomato based and spicy foods.

Have a positive attitude about yourself. Don't allow a minor bladder control problem change your lifestyle.

your body care

skin

Your skin will probably “bloom” during pregnancy because the hormones encourage it to retain moisture that plumps it out, making it more supple, less oily, and less prone to spots. The extra blood circulating round your body will also cause your skin to glow. However, the opposite can sometimes happen. Red patches may enlarge, acne may worsen, areas may become dry and scaly, and you may notice deeper pigmentation across your face.

deeper pigmentation

This affects nearly every woman, especially on the areas of the body that are pigmented to begin with, such as freckles, moles, and the areolae of the breasts. Your genitalia, the skin of the inner sides of the thighs, underneath your eyes, and in your armpits may become darker too. A dark line, called the linea nigra, often appears down the centre of your stomach. It marks the division of your abdominal muscles, which separate slightly to accommodate your expanding uterus, and you should be very careful when getting up from a lying position. Even after the birth the linea nigra and the areolae usually remain darker for some time, but will gradually fade and disappear.

Sunlight intensifies areas of the skin that are already pigmented, and many women find that they tan more easily during pregnancy. Since ultraviolet A (UVA) rays can lead to skin cancer, and the effect they have on the unborn baby is unknown, it is best to avoid sunlamps. Keep your skin covered up in hot sunshine, or use a sun block, especially on pigmented areas such as your nipples.

moles and freckles

Be aware of any new moles that appear during your pregnancy and also any changes to your existing moles and freckles. Being pregnant accelerates the cell division in your body and this can cause a mole that has been damaged by the sun to change quickly.

chloasma

This is a special form of pigmentation, also called the mask of pregnancy, which appears as brown patches on the bridge of the nose, cheeks, and neck. The only way to handle chloasma is to camouflage it with a blemish stick or the cover-up cosmetics that are used for birthmarks. Never try to bleach out the pigment; the patches will begin to fade within three months of labour. Conversely, some black women develop patches of paler skin on their faces and necks. These will probably disappear after delivery and can be camouflaged during pregnancy.

spider veins

All the blood vessels in pregnancy become sensitive – rapidly dilating when you are hot, and constricting quickly when you are cold. Consequently, tiny blood vessels called spider veins may appear on your face, particularly on your cheeks. Do not worry; these will fade soon after delivery, and will probably have disappeared altogether within three months.

stretch marks

About 90% of pregnant women get stretch marks. These usually appear across the abdomen, although they can also affect the thighs, hips, breasts, and the upper arms. Nothing you can apply to the skin (including oil), and nothing you can eat will prevent stretch marks because they are due to the breakdown of protein in the skin by the high levels of pregnancy hormones. Gradual weight gain should allow the skin to stretch without tearing, although some women are blessed with more elastic skin than others. While the reddish streaks may look prominent during pregnancy, during the weeks after delivery they will become paler, and shrink until they are nothing more than faint, silvery streaks that are barely noticeable.

teeth

During pregnancy, you will be more susceptible than normal to gum problems owing to the increased blood supply and to the high level of progesterone, which softens all of your body's tissues. The increased blood volume also puts pressure on the tiny capillaries around the gum margin, which often bleed easily. A balanced diet helps prevent teeth and gum problems. Sufficient calcium and high-quality protein, along with a good supply of vitamins B, C, and D, helps to protect you. You should see your dentist at least once during your pregnancy and have your teeth cleaned professionally to reduce the risk of gum infections, but be sure to tell him or her you are pregnant, as you should avoid X-rays.

your hair

During pregnancy, it is very common for the hair to change in quality, quantity, and manageability. The high levels of hormones arrest the usual cycle of hair growth and loss. Usually some hair grows and some is lost every day. In pregnancy, the hair is arrested in the growth phase.

After delivery, the cycle passes into a resting phase when masses of hair can be lost. Hair loss can go on for up to two years and may be alarming, but rest assured, it will stop – pregnancy never causes baldness. The hair you will lose once your baby is born is simply the hair you would normally have lost throughout the whole of the 9 months of pregnancy.

If your hair becomes more difficult to manage this may be a good time to try a simpler hairstyle that is easier to care for. Use the mildest shampoo you can find and under-wash by applying the shampoo only once – massage gently into a lather, leave for 30 seconds and rinse off.

Body and facial hair, also, may increase in quantity and may even darken in colour.

what's happening to me?

emotional changes

It is not only your body that alters during pregnancy, your emotions will fluctuate rapidly and you will experience feelings you have never had before. It is important to recognize that you will feel upset from time to time, that all pregnant women do, and that there are things that you can do that will help with your mood swings.

Your swinging hormone levels lead to mood changes from elation to depression. Your changing body shape disturbs your self-image. And we are all occasionally beset by fears about our suitability as parents. Emotionally, pregnancy can be very difficult.

conflicting feelings

Even with the most positive attitudes about pregnancy it is normal to have conflicting feelings. One moment you are thrilled at the prospect of a new baby, the next minute you are terrified of your new responsibilities. Becoming a parent is a time of reassessment and change, worries and fears.

The first and most important psychological task you have is to accept the pregnancy. This may sound obvious but there are women who blithely sail through the early months of pregnancy giving it as little thought as possible, which is especially easy until the baby begins to show.
You and the baby's father have to come to terms with the pregnancy and begin to think about the reality. Until now your thoughts about a baby and parenthood would have probably all been in soft focus, a pastel picture of a loving threesome.

Conflicting feelings are sure to surface once you begin to accept the pending realities. Let me reassure you that it's good to have conflicting feelings. It is normal to feel this way and you shouldn't worry about it. It means that you are genuinely coming to terms with the situation. You won't have the horrible shock some people do, who wait to face all this until the baby is at home.

fears

You may be worried about labour – whether you will be able to cope with the pain, whether you will scream or defecate, or lose control, or need an episiotomy or emergency Caesarean. Most women worry about these things, but there's really no need. Labour is usually straightforward and how you behave will be of little or no importance. You may be surprised at how calm you are; you may not be calm at all, and that's okay too. Just remember that your birth attendants have seen it all before, so there is nothing for you to feel embarrassed about.

You may worry about how good a parent you'll be, whether you will hurt or harm your baby, or not care for her properly. These are quite common feelings and represent legitimate fears. Like many modern women, you probably do not know much about baby care and are worried about doing a good job. The answer is to get some hands-on experience – handle and care for a newborn baby if you can. Perhaps you could baby-sit for a friend's baby, or spend some time with her. If you change and feed her, you will probably gain confidence. Try to get these fears into perspective – you probably had similar worries about starting a job.

dreams

Dreams may become more frequent and even frightening, in the last trimester. There are many common themes reported by pregnant women and all express deep feelings and concerns that are entirely natural – everybody worries at one time or another that something will be wrong or go wrong with their baby. You may have dreams about losing the baby; and this is usually an expression of fear about miscarrying or having a stillborn baby. Dreams like these may be a psychological preparation for an unwanted outcome and also a way of bringing these feelings to the surface. In a way, they act as a release for your anxieties.

Dreams, nightmares, and thoughts in general may be a way of expressing hostility to your unborn child. She is going to overtake your life, disrupt your privacy and comfortable routine. They may express feelings you may not be able to cope with or may not be consciously aware of. Again, don't make the mistake of taking dreams literally and then feeling guilty or frightened.

will my mood affect my baby?

You may worry that your swinging emotional changes will somehow affect your baby.

Although your baby reacts to your moods, such as kicking when you are angry or upset, your changeable emotions appear to have no detrimental effect on your baby.

Dreams and nightmares can be very vivid, and you may find that you wake up abruptly – hot, drenched in sweat, and with your heart racing. Be assured that this will not harm your baby.

On the other hand, your baby really enjoys your good moods – your excitement, your happiness, and your elation. When you feel good, your baby feels good. When you're relaxed, your baby is also feeling tranquil.

If some activity makes you content and happy – listening to music, dancing gently, painting – do as much of it as you can and share the feeling with your baby.

hormonal changes

Enormous changes occur in your body during pregnancy and, because of this your mood is likely to swing frequently. It is not unusual to find yourself becoming hypercritical and irritable, your reactions to minor events will be exaggerated, you will feel unsure of yourself and panicky sometimes, and you may even have bouts of depression and crying.

It is normal to feel all these things, because you are less in control of your feelings than usual. The swinging levels of hormones have taken over and are controlling your moods the way a conductor controls an orchestra. So there is no reason to feel guilty or ashamed if you show irritation, anger, or frustration. If you explain the situation, most people will understand. At work, you may have to struggle to preserve a veneer of calm. This effort will definitely pay off, especially if you plan to return to your job after the birth of your baby.

changing body shape

Under normal circumstances it takes quite a long time to adjust to a change in body image, such as going from blond to brunette or losing or gaining weight. In pregnancy you are not given time to adjust to the shape of your body, and you may feel strange, even unrelated to the body in which you find yourself. You may also worry that you are putting on too much weight and that you will become fat and unattractive during or after pregnancy.

Thinking of pregnant women as fat, therefore ugly, is essentially an Anglo-Saxon attitude: many cultures see pregnant women as sensuous and beautiful. Rather than view your increasing curves with despair, think of them as a reaffirmation of life; see the roundness as ripeness, and glory in your body's fertility. Feel confident and proud of your shape and fertility.

avoiding hazards

Now you are pregnant you will need to be mindful of how your actions can affect your develBoping baby. Even taking some simple precautions can prevent some things posing an unnecessary risk to your baby.

medications

Seek medical assurance from your doctor, midwife or pharmacist, before taking any medications. This includes any natural therapy as these can have a negative effect on your pregnancy. Even simple pain relievers can have an affect on your baby, especially if they are not used correctly.

alcohol

Reduce your alcohol intake to a maximum of 2 units of alcohol once or twice a week. Nine months is a very short time to go without alcohol compared to a lifetime for your baby who has suffered birth defects as a result of excessive alcohol consumption.

tobacco

Give up smoking! It raises the carbon monoxide levels in your blood, and prevents oxygen reaching your baby. It also reduces the effectiveness of the way oxygen is transferred through the placenta. This means your baby won't grow as well, and he's at a higher risk of pre-term birth, being small and vulnerable to infection, and stillbirth. Your partner should stop smoking as well, and you should avoid smoky atmospheres as much as possible. Smoking has also been linked to an increased risk of Sudden Infant Death Syndrome (SIDS). For help on how to give up smoking contact the Tobacco Control Office of Department of Health on 29018823 or seek help from your Doctor.

overheating

Hot Baths/Spas/Saunas should be avoided as they cause your core body temperature to rise. Overheating of the body has been linked to some birth defects. By all means take a relaxing bath but it should be at a comfortable and moderate temperature. This also applies to becoming overheated as a result of exercise, take it easy and always have plenty of fluids available.

travel

Avoid travel to countries where infectious diseases are prevalent. Air travel while pregnant places you into a higher risk group for suffering from Deep Vein Thrombosis (DVT).

aromatherapy

Aromatherapy oils can be wonderful during pregnancy however there are some that should be avoided. Here is a list of essential oils that should be avoided as they are contra-indicated for pregnancy.

Basil
Jasmine
Oregano
Rose*

Clary Sage*
Juniper*
Pennyroyal
Sage

Cedar Wood
Lemongrass
Peppermint
Thyme

Fennel
Marjoram
Rosemary

*These oils can be beneficial during your labour and delivery.

caffeine

Caffeine can be found in coffee, tea and many soft drinks. Be aware of this and limit your intake to around 2-3 cups per day. It is reported that the tannins found in tea can affect your body's ability to absorb iron, which is important during pregnancy.

infectious diseases

Naturally you should avoid contact where possible with anyone who is unwell to eliminate the risk of infection. Of course this is not always possible, so be vigilant in washing your hands regularly after contact. If possible avoid contact with people carrying the German Measles (Rubella) virus and the Chicken pox virus. Both of these diseases have been linked to malformations in the developing foetus. Advise your doctor if you believe you have had contact with these diseases.

toxoplasmosis

Toxoplasmosis infection can have serious repercussions for your pregnancy but can be avoided by taking some simple precautions. The Toxoplasmosis infection gives symptoms similar to a mild flu, but it involves a risk of blindness and foetal brain damage to your child. It can be contracted by contact with a parasite often found in garden soil, dog and cat's faeces, unpasteurised goat's and sheep's milk or cheese, and raw meat. Always wear gloves when dealing with your cat's litter tray and when you are gardening, and thoroughly wash your hands. Always ensure any meat you eat is cooked thoroughly and all vegetables are properly washed.

listeria

Listeria is a rare bacterial infection that has been related to miscarriage in pregnancy. Foods to avoid include soft cheeses such as Camembert and Brie, blue cheese, pates and undercooked chicken or meat. Contact your doctor immediately if you display these symptoms; moderate to high fever, aches and pains, severe headache and vomiting.

vitamin A

Avoid eating liver. Liver contains high levels of vitamin A and consuming high levels of this vitamin has been linked to birth defects. Vitamin A (Retinol) is also found in some skin care products and you should stop using these while you are pregnant.

massage and pregnancy

Massage therapy is one of the oldest of all the healing arts, starting with simple touching for relaxation, to a more structured deep tissue massage to relieve muscular strains, headache and every day stresses. Massage is widely acknowledged to be beneficial to your health. Using massage can assist with many of the common complaints associated with pregnancy. Some of the benefits include:

Relieves stress and tension from your muscles.
Relieves aching back muscles.
It can assist with excess fluid retention.
It can assist in the removal of toxins from your body.
It may assist with reducing high blood pressure.
More oxygen and nutrients are brought to the cells of both the mother and foetus as massage has the effect of increasing local and general blood circulation.
Massage can help provide you with a deeper and more relaxing sleep overnight.

You should only have a remedial massage by someone who has been professionally trained in the field of pregnancy massage. Ask your hospital, doctor, midwife or antenatal class for a referral to someone in your local area. However, the gentle touch of your partner is always a welcome form of relaxation.

NB. Do not allow anyone to use essential oils during massage in the first three months. It is recommended to avoid the following essential oils throughout your pregnancy.