Top 5 pre and post natal blog posts

Hello,

This year is proving to be pretty awesome and as part of the fun I’ve been nominated for the What’s on 4 Little Ones Awards, in best Pre and Post Natal Activity Category. I’m so chuffed.

I love what I do, from seeing new mums through pregnancy to getting them back on the other side for some well earned re-hab. My post natal classes with babies are always full of smiles and baby coos.

I also love being able to share what I know and am continuing to learn with a wider audience through my blog posts. It’s great to see them read and shared across the world.

So in honour of this week’s voting I’m sharing my top 5 pre and post natal blog posts. Please share and if you like what you read please don’t forget to vote.

In fact do it now, before you read, in case you forget! http://www.whatson4littleones.co.uk/awards.asp

The voting closes this Friday.

Top 5 pre and post natal posts from alittlefitter.com

1. My timeline to post natal recovery. From early days to up to two years. How long does it really take your body to recover after pregnancy: The Princess, the bump, your body.

2. How to look after your tummy after pregnancy and why you need to avoid crunches or situps. Situps. The fastest way to a flat tummy.

3. On the ever popular subject of pelvic floor health, how about how your muscle can affect your sex life. Pelvic floor: The key to great orgasms for life.

4. Still on pelvic floor. How to actually do your exercises. To squeeze or not to squeeze.

5. And last but not least, my newest pre and post natal post all about nutrition post baby. The New Mummy Diet. What women really need to eat after pregnancy, labour and birth.

Enjoy and please share with your friends.

Look after yourselves ladies. You’re unique, special and really pretty awesome.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs www.fit-school.co.uk with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

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The Princess. The bump. Your body. How long does it really take to recover after pregnancy and birth?

THERE has been much furore surrounding Princess Kate and her post baby body since she emerged, glowing, from the Lindo Wing of St. Mary’s Hospital last week. In fact perhaps more media attention has focused on Kate’s body than on beautiful baby Prince George.

So newsflash, the female body takes time to recover after 9 months of growing a person and squeezing it out of a very small hole, or even out of the sun roof. But just how long? Weeks, months or years?

The doctor can sign you off as soon as six weeks post birth when initial recovery has taken place but a study published last year by Salford University, suggested it could take up to a year for women to recover both physically and mentally. Some experts suggest this may even be two years, since it takes this long for your abdominal muscles to fully return to their pre-pregnancy state. And then there’s breastfeeding – pregnancy hormones remain in your system for up to four months after you stop nursing your child.

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So here’s a little guidance on how long it really takes for beautiful female bodies to recover after birth:

Early days

In the early days after giving birth your body is in full recovery mode. You may have lost a lot of blood and fluids and you’ll definitely be short on sleep and energy. You’ll most likely be sore and swollen so now is the time to enjoy some confinement and TLC.

0-6 weeks

There’s a lot going on during the first six weeks of post natal recovery. Whilst your uterus is contracting (cause of the painful, cramping sensations you’ll be getting) the rest of your internal organs, which got squidged out of the way during pregnancy are returning to their rightful place. Your pelvis will be recovering and returning to it’s pre-labour state and your urethra, vagina and anus, which again will have moved slightly during pregnancy will be returning to their original homes. Any intense activity during this stage could hinder the healing process. Walking and gentle stretching is fine but definitely nothing bouncy.

You’ll also be bleeding heavily and may also be anaemic, so plenty of iron-rich foods and dark green vegetable to aid iron absorption are critical during this time.

You’ll be quite inflamed and possibly held together by stitches for a few weeks. You’ll need to keep them as clean as possible with salt baths and lavender or calendula compresses and drink plenty of fluids for breast milk and to flush out any nasties and minimize your risk of infection.

Some women get haemorrhoids, mastitis, back ache or other complications and all women will suffer with some degree of sleep deprivation so rest, recuperation and realism are the order of the day for the early weeks.

Up to 4 months post breastfeeding

Your pregnancy hormones, most noticeably relaxin stay in your body until up to four months after you finish breast feeding. This means any associated symptoms, such as reduced stability in your pelvis and joints, also linger for this amount of time. So high impact activities are best enjoyed with caution until you feel ready to go – experts disagree on this point but you know your body best and if you are at all at risk of or unsure of your pelvic floor stability, focus on this side of your training through Pilates or resistance training before you hit the tennis court.

You may also find that the extra ‘insurance’ fat that your body gained in the early days of pregnancy also sticks around until baby is weaned, this is because your clever body is still holding on fat stores vital for hormone and milk production. Fat is not just stubborn lumpy stuff with no purpose, it’s an organ in its own right, storing and generating hormones and of course energy.

Up to a year post birth

The University of Salford study, conducted by Dr Julie Wray, interviewed women during their first year post birth and concluded that women need a year to recover both physically and emotionally after child-birth. Her study found that women felt unsupported by medical services and very much left to get on with it. This is where social networks made through local health clinics or organisations such as the NCT offering Bumps and Babies groups can be a vital part of the healing process. Relationships, personal self-worth, finances and health are all put through the mill in the first 12 months. It takes time to re-find your feet with a new member of your family.

Up to two years post birth

When you are pregnant, your growing baby forces your abdominal wall to stretch. The body responds by creating new muscle cells, or sarcomeres, literally lengthening your abdominals. According to health practitioner Paul Chek (author of How to Eat, Move and be Healthy) it can take up to two years for your abdominals to fully recover. Three big factors that can prevent this recovery, causing an abdominal distention are: Having two babies within two years (or falling pregnant within two years of the last pregnancy); gaining a large amount of weight during pregnancy; or a C-section (C-sections can cause internal scarring or adhesions which can add to abdominal distention).

Two years and beyond

Complications such as diastasis recti (split in the abdominal wall), adhesions, post stitches pain or pelvic floor dysfunction (such as prolapse) can cause problems well beyond two years.

So mummies, let’s lay off the ‘lose weight now,’ or, ‘get fit quick’ resolutions. You’ll know when you’re ready to get in shape or just get more energy, your local gym’s marketing team don’t. This post isn’t intended to be a license to eat cake and ice cream forever, that won’t do much for your body either but do wear your physical changes like a badge of honour, enjoy the early years with your baby and be like the clever tortoise, not the media hungry hare.

If you liked this post, check out The New Mummy Diet.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

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