Mindfulness and Mental Health

Mindfulness and Mental Health

Perinatal (During pregnancy) and Postnatal (New baby) stress has been found to have associations with adverse maternal and infant outcomes. 

 

Mindfulness training may offer a safe and acceptable strategy to support perinatal and postnatal mental health. Mental health is a serious illness that affects up to one in five expecting or new Mums and one in ten expecting or new Dads...It is never a failure or a weakness to ask/seek help. Sometimes post or prenatal mental illness can hit you like a tonne of bricks- out of the blue and for no reason. 

 

“Mindfulness exercises are ways of paying attention to the present moment, using techniques like meditation, breathing, and yoga. Training helps people to become more aware of their thoughts, feelings, and body sensations so that instead of being overwhelmed by them, they’re better able to manage them. Practising mindfulness can give more insight into emotions, boost attention and concentration, and improve relationships.”

 

“Mindfulness meditation has been shown to affect how the brain works and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.

 

Many studies have shown changes in brain wave activity during meditation and researchers have found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years or more. The evidence for different types of mindfulness is promising and research has grown in recent years.

(Mentalhealth.org.uk)

 

Mindfulness is a strategy and there are many resources out there for men or woman who might be struggling with their Mental health. PANDA (Perinatal Anxiety and Depression Association)  is one such organisation who can help: PANDA’s National Perinatal Anxiety & Depression Helpline

1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)


Or ask us a question via email at support@panda.org.au and one of the Helpline team members will get back to you during Helpline hours
. Their website www.panda.org.au also has a wealth of information. 

The Low Down On HIIT And Breastfeeding

The Low Down On HIIT And Breastfeeding

Contrary to some opinions, working out as a breastfeeding mother does not affect milk supply. There are studies that show that the taste of your milk may change due to lactic acid levels in breast milk after vigorous exercise. But don’t worry – this does not make the baby unwilling to breastfeed and it’s not harmful for baby! Lactic acid disappears quickly from breast milk, even after a strenuous workout.

 

But, keep in mind you’re probably safest with a workout plan involving moderate activity. Research has shown that exclusively breastfed babies of mums who regularly exercise grow at the same rate as mums with a more sedentary lifestyle, which means breast milk is nutritional whether you work out or not. Remember that your body also has to work to make breast milk in the first place, which burns calories—an extra 400-500 calories a day on top of that. Making up those extra calories with healthy snacks in general, and even more so if you happen to be working out.

 

Studies have shown that exercise and breastfeeding can be combined without affecting milk supply. La Leche League International suggests the following when exercising while breastfeeding:

  • Wait until the baby is at least six weeks old or more.
  • Start the exercise slowly and gradually.
  • Be sure to consume liquids to replace those lost by sweating.
  • Some kinds of exercise can be done with baby.
  • Walking briskly, mild aerobic exercises, and water exercises are ideal in the beginning.
  • Other good exercises for later on are swimming

 

Remember also: 

 

〰️That hydration is key when you’re exercising as a breastfeeding mum. Don’t forget to drink plenty of water before, during, and after your workouts.

 

 

〰️Consider getting a supportive high-impact bra as your breasts may change significantly from pregnancy to post-pregnancy and through breastfeeding and your old sports bras might not do the trick anymore. A bra with adjustable straps will help accommodate the changing size of your breasts throughout your journey. You can also try investing in one of our nursing sports bras that have easy flaps that open when you need to breastfeed or pump.

 

〰️Pumping or feeding before an exercise class will also help to keep the size in check. 

Suns Out Bump Is Out...But Is The Sun A Good Thing?

Suns Out Bump Is Out...But Is The Sun A Good Thing?

The consensus generally is that sun exposure, in moderation, is good if you need an adequate dose of Vitamin D. 

 

“Vitamin D is a vitamin we produce in our skin that effects the amount of calcium the body absorbs and is important of bone growth and development.”

The primary status of vitamin D for the child during pregnancy and during breast feeding, is the mother’s vitamin D status.

 

Therefore, sun exposure becomes essential for pregnant women too as it aids in providing bone creation of the fetus. Moreover, a strong immunity for you and the baby also gets assured. Though too much sun due to higher hormonal levels makes your skin more sensitive than ever. 

 

Due to this potential risks of Sun exposure during pregnancy are:

 

Skin Cancer

Melasma 

Dehydration 

Folic acid absorption 

Pigmentation changes 

 

The next question that gets asked a lot is: 

 

IS IT SAFE TO WEAR SUNSCREEN?

 

Yes it is but be mindful of the ingredients.

 

“Sunscreens are categorized into two types, i.e. physical blockers and chemical blockers. Physical blockers are safe to use as they are a mixture of titanium dioxide and zinc oxide that together aid in reflecting back the harmful UV rays.

 

On the other hand, chemical blockers are not at all recommended for pregnant women. This is because these blockers contain ingredients that absorb the UV rays rather than reflecting them. And one of such ingredients is oxybenzone that is commonly found in chemical blockers. Oxybenzone has been known to penetrate through the skin and holds the potential to cause allergies, hormonal disturbances, and low birth weight especially in newly born baby girls.”

A Grounding MINDFULNESS Practise

A Grounding MINDFULNESS Practise

Taking time to nurture your own development isn't selfish.  The well-being of mothers impacts the well-being of children and families in powerful and far reaching ways. We cannot pour from an empty cup.

 

Motherhood and stress, understanding your triggers and learning to respond rather than react. In mothering we are faced with screaming kids, tantrums, constant want for your attention, demands of breastfeeding etc. Mindfulness of emotions and getting clear on your values is extremely helpful to identify what is going on first rather than reacting. If we do become reactive to the external triggers/stress one of the ways to help yourself is to change the scenery. 

 

 

Karen Holmes explains it well in relation to Mums.

 

 

Mindfulness is probably the most scientifically investigated form of meditation to date, and to put it simply – it involves ‘training our attention’. Through this, we learn to focus on those things that are most useful and most helpful in our lives, allowing us to live more consciously and fully.

 

Given that a lot of mothering is done in automatic pilot mode, where we are literally multi-tasking the day away, living more mindfully can help us get on top of negative or worried thinking patterns – those pesky ‘what if…?’ scenarios.

 

A simple and quick mindfulness meditation:

Sit comfortably, preferably with your back firmly against a chair.

Place your feet on the floor and connect or root yourself with the floor.

Close your eyes, make sure your jaw is soft, and drop your chin a little.

Feel your breath and notice your belly rising and falling.

When you feel your thoughts wandering, simply notice this and return to the breath.

When you’re ready, lift your chin and open your eyes.

Bring your awareness slowly back to your surroundings.

Notice how you feel.

 

Increase The Flow!

Increase The Flow!

Breastfeeding is hard work and in those first few days, weeks and months you want to do all that you can to meet your baby’s needs.

 

Some woman struggle to get enough supply whilst others are like a leaking cow- it just keeps on coming! For some they are left on a solo journey to try and navigate their way through the jungle of breastfeeding.

 

The BREASTFEEDING ASSOCIATION offered the below advice which we found beneficial. Remember there are also lactation consultants that are only just a phone call away.

 

How to make more breastmilk: Demand = Supply

 

To build your breastmilk supply, the following ideas may help.

  • Provided that your baby is correctly attached, you will find that the quickest and most successful way to boost your supply is to breastfeed more often. Offer a breastfeed every 2–3 hours during the day, for a few days, or increase the number of feeds by offering the breast in between your baby's usual breastfeeds.
  • Here is an easy way to do this. If your baby does not settle after a feed, try offering another quick little ‘top up’ breastfeed. Those few minutes of extra feeding and cuddling may be all that is needed to soothe and satisfy him.
  • Let your baby finish the first breast before switching to the second breast. 
  • Or, you may find it helps to change sides several times during a feed, whenever your baby's sucking seems to become less strong. Some people find that this encourages the baby to suck more strongly and stimulates a good let-down reflex.
  • You can also try massaging your breast. Stroke it towards the nipple on all sides as your baby feeds. Take care not to disturb the nipple in your baby's mouth.
  • If your baby is awake you can offer little ‘snack’ feeds without waiting for baby to cry for them.
  • You can try offering the breast to soothe your baby for a few days, instead of other comforting strategies (eg a dummy).
  • You may find that your baby has fussy periods when he wants to breastfeed more frequently. There is more about this in the Fussy periods and wonder weeks article on this website.
  • Although they vary greatly, many new babies need 8–12 or more feeds in 24 hours. Babies generally feed less often as they get older. Babies also generally feed more efficiently as they get older. 
  • To increase your supply, you will need to fit in more feeds than is usual for YOUR BABY. Feeds do not need to be very long, just more often. In each 24 hours some feeds may be only 5–10 minutes long, others may be 30 minutes or longer, particularly when baby feeds to sleep slowly and contentedly.
  • Help your milk to let-down quickly. Relax and enjoy feed times. Try to remove distractions (turn your phone off, put a ‘do not disturb’ sign on your door), then settle with baby into a comfortable chair. Breathe deeply, relaxing each part of your body separately as you may have learned to do at antenatal classes. Have a drink on hand, a book or a magazine, listen to the radio or watch TV. For more ideas, see the let-down reflex article on this website.
  • Babies vary greatly in the amount of sucking they seem to need. There is no need to worry if your baby is contented with a fairly short feed. Some babies however love to continue sucking long after the flow of milk has dwindled to a trickle. This is fine too. Your baby will let you know how long his feeds need to be.
  • A baby who is well attached and positioned is more able to drain the breast well. For more information, see the Attachment to the breast article on this website.

MORE FREQUENT FEEDING MEANS MORE MILK!

  • Feed your baby more often than usual.
  • Check that baby is well positioned at the breast.
  • Allow the baby to decide the length of a feed.

Struggling with a low milk supply can be very upsetting and frustrating. Remember that any amount of breastmilk you provide your baby is valuable. If you have tried these ideas and are still finding low supply to be a problem, speaking with an Australian Breastfeeding Association counsellor on the Breastfeeding Helpline , a lactation consultant or your medical adviser may help.

ACTIVE MUM PROFILE: Introducing You To Amber Orton

ACTIVE MUM PROFILE: Introducing You To Amber Orton

She is the founder of ADOFitness and is an accomplished fitness industry professional, personal trainer, nutrition/prep coach, posing instructor, competitor, endorsed athlete, NPC judge, and cover model. Although her career began in the financial business world, this transitioned to full time personal training after her introduction and newly discovered love for bikini bodybuilding competitions in 2010. After extensive misguided nutrition and training advice, she was left with an unhealthy relationship with food and a damaged endocrine system. Her real passion then developed into helping herself and others reach their fitness goals in a healthy and sustainable way. Knowing she wanted to have children, she decided to stop competing and seek out an endocrinologist and hormone specialist. She began healing and restoring her body to a healthy state through proper nutrition and exercise. While she and her husband still had unexplained infertility challenges, they were blessed to conceive their son via In Vitro Fertilization (IVF). Her miracle baby was born in December of 2016, which she proudly says is her greatest accomplishment to date! Her goal now with ADOfitness is to help others optimize their health with sustainable and realistic nutrition and exercise programs that focus on internal AND external health.

We wanted to check in with Amber and see what her pregnancy and Breastfeeding journey was like to help other Mums....

 

1.How did your exercise regime change in your pregnancy?

 

Due to some complications up front, I was on medical bedrest for about the first 14 weeks of my pregnancy. After that time, once I was cleared to workout, I didn't perform HIIT or direct core work any longer. I also lifted a little lighter than usual. Other than that it didn't change a whole lot. 

 

 

2.If there was a change, why? Energy, not sure about what to do etc

 

The only thing that held me back was fear of miscarriage due to complications with a subchorionic hemorrhage. Once that cleared up, nothing held me back other than understanding that direct core work and HIIT should be avoided part the second trimester.

 

 

3.What exercises did you do in your pregnancy?

 

Strength training, yoga, walking, and some jogging.

 

4.Number one top training tip for mums to be?

 

Listen to your body! Understand when you need to slow down, maybe eat a little more, or not push as hard!

 

5.Did you breastfeed? 

 

Yes, 30 months!

 

6.If so, do you think your active pursuits effected your supply?

 

No, I think a lot of factors affect supply but keeping water intake high, eating enough of the right foods, and properly bonding with your baby to establish your supply is key.

 

7.How did you balance feeding and exercise?? - tips

 

I would pump if need be and that way my son could be fed by our nanny or my husband if I was working out. I took it slow at first and made sure I didn't see a dip in my supply with my expenditure increasing. I noticed the biggest dip when my stress was high and when my water intake wasn't high enough. If I focused on those two things I didn't have any issues!

 

Wow what an incredible lady with so much knowledge in the fitness industry to share with Mums at all levels whether you want to get back into activity or you want to compete on stage.

 

If you want to check out more of Amber’s amazing journey head to https://www.amberdawnorton.com 

Is It Safe To Do Push Ups During Pregnancy Or Early Postpartum?

Is It Safe To Do Push Ups During Pregnancy Or Early Postpartum?

Push-ups are the best way to work that upper body while you're pregnant. Push ups are a great way to build strength so you are better equipped to hold and lift your little one.

 

Muscle Groups Trained & Benefits:

The push-up strengthens the muscles of the upper body including:

  • core
  • deltoids (shoulders)
  • upper back
  • chest
  • triceps (back of arms)
  • biceps

BENEFITS-

  • Upper body strength may be utilized during labor and delivery for support and stability in some squatting positions.
  • Upper body strength will most certainly be utilized postpartum as you care for baby!
  • Upper body strength helps to maintain alignment and core stability.
  • In combination with core activation and diaphragmatic breathing, TVA (transverse abdominis) and core are strengthened.

 

 

Some ask is it safe to do push ups during pregnancy or early postpartum?

 

Anytime your abdominal wall is “loaded” i.e. putting extra pressure on the tissues by doing pushups or planks, you can worsen your diastasis recti. We still do pushups, but in a functional way so as not to load the abs. Below is a general guide as to each trimester and then postpartum we suggest working backwards once you have the all clear.

 

First Trimester Push-Ups

  • Start in a modified push-up position with hands and knees on the ground.
  • Be sure your hands are directly under the shoulders as you lower down towards the ground.
  • Push back and return to starting position and repeat.

Second Trimester Push-Ups

  • Start in push-up plank position.
  • Reach the right hand sideways during the push-up.
  • Alternate sides bringing one hand to the center between reps

Third Trimester Push-Ups

  • Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
  • Bend your elbows until your nose almost touches the wall.
  • Reverse the movement and push your body back to the starting position. Continue for 15 reps.

 

*exercise in pregnancy should be checked with a qualified physician 

Why Is Pregnancy and Early Motherhood a Good Time to Learn Mindfulness?

Why Is Pregnancy and Early Motherhood a Good Time to Learn Mindfulness?

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” 

– James Baraz

 

"When we stay in the present, we make wiser choices and take things less personally."

- Saki Santorelli

 

“There could not be a better time to learn mindfulness than during pregnancy and early motherhood. For one thing, this is a time when most people have a strong motivation to become the best person they can be in a relatively short period of time. When you realize the full enormity of the responsibility you have taken on by becoming a mom, the primary source of care for another whole human being, not to mention one that you love more than you thought you could ever love, there is a really high level of motivation to try your best to get yourself into the best mental and emotional shape possible. I've talked to so many pregnant women who have for the first time in their lives encountered within themselves a deep and very sweet drive to learn new ways of being-quick! They don't want to pass on negative patterns to their child, and want to do everything possible to transmit a healthy foundation for the rest of their child's life.

Also, this is a great time to learn mindfulness because you are already open and somewhat vulnerable. The downside of this can be feeling off-balance or a little exposed, needing more help from others than usual and being at the mercy of your body's functions and your baby's needs. The upside is that this state of being provides a sort of malleability-some of your defenses are down, you may be feeling more sensitive than usual, and this is a great time to learn new skills! It makes you open-minded in a way that perhaps you are not when you've got everything under control. Since mindfulness has a lot to do with being in touch with the sensations in your body, and being aware, new moms are in a prime state to learn it! In fact, pregnancy and early motherhood, nursing and sleep disturbance, weight gain and weight loss-these all in some way force you to be in your body. For those of us who live most of our lives above our necks, this can actually be a great blessing.

 

Let me tell you a bit more about how mindfulness transformed my experience of motherhood!

Several years ago, as I struggled with postpartum depression and anxiety, I began to read about mindfulness.

 

Of course! I thought, I just need to be more mindful! Thank goodness I read this book! 

 

And then I tried to be mindful.

 

Without any of the meditating….

 

I didn’t want to waste my precious time sitting on a cushion doing nothing! I mean, I had all this parenting I had to do! 

 

But I realized that mindfulness didn’t work if I just read about it and liked the idea of it.

 

Once I started meditating... 

 

... my life started to change.

 

I discovered a peace and stillness at the core of my busy life.

 

I smiled more. I laughed more. 

 

 I found a new way of being and doing and mothering.

 

I realized I could respond much more skillfully to my children ~ even when they were driving me crazy!

 

I learned to be kind and compassionate to myself.

 

I knew that mindfulness had transformed me as a mother.

 

I knew I should start teaching this to others.” By Cassandra Vieten

 

Over the coming weeks we will share ways to practise mindfulness no matter what stage of motherhood you are at. (Pregnant, Breastfeeding, Postpartum, menopausal- we all deserve a bit of time out...) These practises should be short and not impact upon your day and be an extra chore to do...

 

 

Lime and Coconut Energy balls

Lime and Coconut Energy balls

Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.

 

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.

 

What Nutrients Do Pregnant or Breastfeeding Women Need?

The essential nutrients (including protein, calcium, carbohydrates, fibre, foelate, healthy fats, iodine, iron, vitamin A, vitamin b6, b12, C and D)to help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats.

 

Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.

 

This week we are sharing one of our favourite energy balls that are refreshing and a great source of protein.

 

Lime and Coconut energy balls

 

INGREDIENTS

 

INSTRUCTIONS

  • Place the cashews in a food processor and mix until mostly broken down.
  • Add the dates and process until a dough forms.
  • Add the coconut and lime and process until well mixed.
  • Roll into balls and store in the fridge. Makes 15 balls.

 

Recipe from: Runningrealfood.com

Let’s Talk About DR...Baby

Let’s Talk About DR...Baby

DR or better known as  Diastasis Recti is quite common amongst Pregnant/Postpartum Mums and without the knowledge or bing assessed many don’t even know they have it. Some woman wonder why years after childbirth they still have the pouch even though they have done what they can through eating right and exercise.

Taryn Watson from FITRIGHT wrote a great blog last year on it. Recently we also attended an information session from @fit_triplet_mum

Here is some of Taryn‘s post:

Abdominal Muscle Separation During and After Pregnancy 

It will never cease to amaze that a little human being can grow to full development for nine months in a woman’s belly. One of the inevitable consequences of this, however, is that there has to be a lot of shifting and stretching of the surrounding organs and tissues to allow this to happen!  

The “six pack” muscle, or Rectus Abdominis muscle, is actually two muscle bellies with a line of connective tissue down the middle. From about 18 weeks of pregnancy, when the baby starts taking up more space above the pelvis, the midline tissue has to start stretching, and the six pack muscles move apart from each other.  

This separation is called ‘Diastasis Recti’, or DR, and is helped by the fact that pregnant women have a hormone in their body called Relaxin, which allows connective tissue to be stretchier.  

 

MYTH TO BUST – The abdominal muscles do not ‘tear’ or ‘split’, but the connective tissue between them does need to stretch and this is a very normal consequence of pregnancy.  

In pregnancy, after the muscles have begun to stretch, it is highly recommended to minimize use of the six pack muscle. This means after approximately 16-20 weeks of pregnancy, avoid anything that causes ‘doming’ or triangling of the abdominal wall during exercise or daily activities. This may include: 

  • Crunches 
  • Planks 
  • Russian Twists 
  • Pull ups/chin ups/Muscle ups  
  • Getting up from the bed/bath/couch 

Daily movements can usually be modified to avoid doming, by rolling completely onto your side to get up from a reclined position.  

It Takes A Village To Raise A Child....

It Takes A Village To Raise A Child....

Mums themselves need a village to help them overcome the joys, tears and frustrations of motherhood. It is sometimes other Mums going through the breastfeeding struggles or the lack of sleep from the teething child or the knowing acknowledgement of the temper tantrums that are constantly rearing their ugly heads.


Sometimes in those early days and months the mother just needs to know they are not alone, to have their confidence in their ability (and what they are doing) reassured or to share a extra large hot mug of coffee.


Recently in the UK Jennie from Snowdrops was featured in the manchester evening news for the simple and beautiful gesture that they did for Mums. Hundreds of inspiring notes have been left for Mums doing the school run ahead of Mother's Day. They've also been shared around cafes, shops and gyms in the town, with the aim of giving mums a boost and acknowledging what they do.


’In your child's eyes, you are super mum': Mothers find inspiring notes on the school run https://www.manchestereveningnews.co.uk/news/greater-manchester-news/mothers-day-cards-verses-handmade-16046569


This gesture is sometimes all Mums need to see or read to help them get through the struggles. Mother groups are a great place to support Mums as they cope with the newborn days, the early struggles of breastfeeding and so much more. The friendships and bonds formed in these groups can be life long though social media platforms now can offer a place for Mums to receive the village support needed to help raise our kids.


Maybe we all need to get on the bandwagon to provide a simple gesture to other Mums around us?
May 17, 2019 — Joanne Shepherd
PREGNANCY LEGGINGS.....The Rest Just Ain’t Going To Cut Tt!

PREGNANCY LEGGINGS.....The Rest Just Ain’t Going To Cut Tt!

Investing in a pair of Pregnancy leggings is paramount to your comfort as you work on nurturing the growing bundle of joy inside. As the months go past you will slowly get more uncomfortable through your abdominal and lower back region. You need a pair of maternity leggings to support you for the whole 9 months.

 

A pregnant body is forever changing, so your usual gear isn’t going to go the distance. When your top no longer fits properly, you’re not really likely to head out for a nice walk with your belly exposed, right? The pregnancy leggings that we have designed offer a high-support waistband that offers panelling that helps spread the weight of your baby bump evenly over your lower body, which will help improve your posture, take pressure off the lower back and encourage more comfortable exercise. The waistband is designed to sit underneath the growing bump so that the seam rests underneath not providing constriction or irritation. 

 

Some woman experience the phenomenon of irritable uterus (also called “uterine irritability”) in pregnancy and is described as “non-labor inducing contractions that occur frequently, sometimes painfully, sometimes painlessly, without any real consistency or pattern.” Having a tight regular legging band that cuts through the abdomen area can cause undue pressure in this area. The leggings that we have designed allow growth and expansion due to a high quality fabric and no irritating seams through the pregnant bump region. The quality of fabric does mean that these leggings offer all of the support in the right areas and they do not stretch out of shape.

 

So there is no question as to why to buy a pair of maternity leggings comparative to wearing your normal high waisted regular ones…

May 16, 2019 — Joanne Shepherd