Mum-to-Mum tips

Pregnancy

.

10 Tips for a healthy pregnancy By Francesca Saccone of New Body New You (May 2010)

Hello my name is Francesca and I am a Personal Trainer, who specialises in pre- and post-natal training, as well as being a mum to a very energetic four year old girl. Sport and fitness have always being part of my life however I only became a Personal Trainer after I had my daughter. At the time of my pregnancy I was working in Retail as a Manager of a very busy shop in the middle of Oxford Street coming home late at night, sometimes in tears, suffering from leg swelling, and upper and lower back pain. And little I knew about the benefits of exercising, as my doctor had only advised me to swim. The birth was probably the worst experience in my life, as I endured 36 hours of labor and an emergency C- section, and although the exhaustion, lack of sleep and energy or time to work out, I just wanted to get back into shape as soon as possible.

So here I am!

I have embarked in the most exciting and fulfilling career: helping other mothers, (expectant and new), to stay fit and healthy before, during and after the pregnancy.

Exercise during pregnancy will help the expectant mum to:

Experience an improvement in their energy level and well-being.

A reduced risk of developing gestational diabetes (also known as Carbohydrate Intolerance in Pregnancy) especially in women with a body mass index -BMI higher than 33, and High Blood Pressure.

Prevent many common complaints such as back pain, leg cramps, leg swelling, diastis recti (separation of the abdominal muscle), constipation and haemorrhoids.

A quicker return to pre- pregnancy weight.

My life experience has given me that level of empathy, which in my mums' eyes, is the most important qualification, recognising the need to bring my knowledge of Fitness, Massage and Nutrition together to provide a unique approach to managing their health and lifestyle. Taking into account the backdrop of life and its realities my aim is to take all my mummies through FUN exercise routines and Balanced Nutrition programs all the way through the 3 trimesters.

10 TIPS FOR A HEALTHY PREGNANCY

1. DO some form of exercise at least 4-5 times per week (depending on your trimester and fitness level), aiming to build up 30-60 minute of moderate physical activity, if there are no medical reasons.

2. Mix up your activities: DO strength training one day and aerobic/cardio training the next, as it will give time to the muscles to recover between workouts.

3. Plan rest days into your exercise program and adequate rest between workouts and within workout (i.e. between sets), to avoid fatigue!

4. Now it's NOT the time to push yourself! Adjust your daily activity or exercise based on how you feel that day: you can modify your workout by changing the total time or number of repetitions, the weight range and speed, and the numbers of your training days per week.

5. Stay hydrated. Drink 2 litres of water a day, and drink an extra 250ml of water for every 20 minutes of aerobic activity. Be sure you drink before and after your workout.

6. WATCH YOUR DIET: Pregnant women typically are told to consume an additional 300 calories per hour of exercise, however this has been found to be excessive. DO watch your calories in - food and drink consumed daily vs. calories out calories burned out throughout your daily activities/exercise.

7. Plan ALL shopping and cooking meals. DO choose nutrient - rich food such as Beans - Pulses - Lentils - Chickpeas Berries - Cherries - Currants (dry- fresh - frozen) Broccoli - Cabbage - Kale - Cauliflower - Bok Choy - Swiss Chard Oats - Wheat germ - Ground Flaxseed - Brown Rice - Barley - Buckwheat - Rye - Millet - Bulgar Wheat - Quinoa - Wild Rice - Spelt - Couscous Oranges - Lemons - Grapefruit (white and pink) - Tangerines - Limes Pumpkin - Butternut Squash - Sweet Potatoes - Carrots - Peppers Spinach Tomatoes - Watermelon - Papaya Tofu - Soya Milk and Nuts Nuts and Seeds (Almonds, Walnut, Macadamia, Hazelnut Cashews, Pecan and Pumpkin, Sunflower and Sesame seeds), If there are no medical reasons, such as allergies.

Organic or free range Eggs - Chicken - Turkey - Lamb - Fish Oily Fish (Salmon, Sardines, Trout, Sea Bass, Pilchards) Live Yoghurt Cooking Oils (Coconut, Palm, Sunflower and Virgin and Extra Virgin Olive Oil.

8. AVOID: Take Outs - Red Meat - Chocolate Bars - Cakes - Biscuits - Fizzy and Sugary Drinks, even Diet/Light and 0% sugar drinks (DON'T let them fool you with the promise of low or no sugar, as they may reduce the sugar level but the pack instead the drinks with much more armful ingredients, such as Aspartame, which is quite well known as the cause of several problem such as Cancer, and Parkinson's Disease)

9. Eliminate Processed Food

10. Eliminate Alcohol.

Website: www.newbodynewyou.co.uk

go to top

'The A to Z of Privately Storing Umbilical Cord Blood Stem Cells' by Dr Peter Hollands PhD(Cantab) CSci FIBMS, Scientific Director Smart Cells (September 2009)

WHAT ARE STEM CELLS?

Stem cells are completely 'naive' cells. They can, when stimulated change into many different kinds of cell found in the body. Serving as a kind of repair system, they can pretty much divide without limit to replace other cells. When a stem cell divides, each new cell can either stay as a stem cell, or become another kind of cell with a more specific function - such as a muscle cell, red blood cell, even a brain cell.

Umbilical cord blood is a very rich source of stem cells.

Currently, stem cells are primarily used in transplant medicine to regenerate a patient's blood and immune system after they have been treated with chemotherapy and/or radiation to destroy cancer cells. At the same time chemotherapy and radiation destroys the cancer cells in a patient, they also destroy stem cells. Therefore, an infusion of stem cells or a stem cell transplant is performed after the chemotherapy and/or radiation treatment. The stem cells then migrate to the patient's bone marrow where they multiply and regenerate all of the cells to create a new blood and immune system for the patient. The ability of cord blood stem cells to differentiate, or change into other types of cells in the body is a discovery that holds significant promise for improving the treatment of some of the most common diseases such as heart disease, stroke, and Alzheimer's.

Where do stem cells come from?

Stem cells are primarily found in bone marrow, peripheral blood, and umbilical cord blood. A further source of stem cells - embryonic stem cells - has been the cause of much debate. Embryonic stem cells are currently not used to treat humans. Bone marrow stem cell collection is painful and complicated and requires a surgical procedure for the donor. Peripheral blood is easier to obtain but is a time consuming and complicated procedure compared to the collection of umbilical cord blood.

How are cord blood stem cells collected?

When your baby is born and after the umbilical cord has been cut, the remaining blood can be collected from the umbilical cord for storage. The process is safe, easy and painless for both mother and baby, and does not interfere with the aftercare of the mother or baby. The blood is then taken by courier to a laboratory where the stem cells are separated from the red blood cells and cryogenically preserved ready for use should they be needed.

How are stem cells stored?

The cells are stored by slowly cooling them to the temperature of liquid nitrogen which is - 196 degrees Celsius. Chemicals are added to prevent damage to the cells during the freezing process. Once frozen the cells are completely stable and can be kept in this state for many years. The technology used is very well established in the field of IVF and other forms of assisted fertility.

What are stem cells used for?

The first successful umbilical cord blood transplant took place in 1989. Since then, over 15,000 transplants have taken place all over the world. It is now considered a proven treatment for a variety of blood disorders. Stem cells are often used after a course of chemotherapy to help regenerate a person's immune system. Ongoing research has shown potential use in treating over 70 different medical conditions. Human Leukocyte Antigens (HLA) are proteins that appear on the surface of white blood cells and tissues within the human body. Studies have shown that cord blood transplants are successful, even when only three of the minimum of six proteins match.

What is the advantage of storing stem cells for Twins or multiple births?

Identical twins will have a matching HLA type. Therefore blood collected from their cords can be used to treat either of the twins. By storing two identically matched cord blood samples, there is the option to combine the samples to give a greater volume of cells for transplant. Similarly, if more than one treatment is necessary, you know you will have a matching sample available.

Non identical twins have a 1 in 4 chance of being a perfect match for their twin and a comparatively good chance of being a match for other family members. Therefore should a family member have the option of using umbilical cord blood stem cells for their illness, there are two samples which can be tested for use. Cord blood cells are less mature than those in bone marrow, and therefore siblings are twice as likely to be able to use each other's cord blood, compared to bone marrow.

Is private storage expensive?

However you choose to store your babies' stem cells, the procedure will be similar. You will obtain two cord blood collection kits for a fee from your chosen storage provider. Once the stem cells have been separated from the cord blood and cryogenically frozen, there will be a processing and storage fee. Smart Cells International has an attractive TwinsUK offer which can be found on the members' page of this website.

Is this the right thing for you?

As your children get older, your ability to protect them lessens. Although you may not be able to protect them for the rest of their lives you can give them the best possible start. By storing their cord blood stem cells, you could be giving your child a gift that can last a lifetime.

Testimonials from parents of twins

"We collected the cord blood for our first child a few years ago. When we realised we were expecting twins I was a bit worried that we wouldn't be able to collect the cord blood for 2 at the same time. I was also worried that the new legislation that came in over the course of summer 2008 might complicate things at the hospital. However Smart Cells sorted out the paper work with our consultant and collecting the cord blood for twins seemed no harder than collecting for a singleton. Smart Cells have also improved the packaging and dispatching process (that the nervous new Dads have to do in the hospital) so that was even easier than last time - though I did have to concentrate not to get the bags mixed up - this might be a bit more of a challenge with triplets!

Everyone who collects cord blood hopes they'll never have to use it but we know we've done the right thing by bagging and banking it just in case we do." Simon Leadbetter, Father to 3 Smart Cells Babies

"I work as a management consultant to the pharmaceutical and healthcare sectors. When I found out that I was pregnant with the twins I had just completed a project with a small Biotechnology company marketing a number of products for the treatment of childhood leukaemia. I had also worked with a client the year before marketing immunosuppressant regimens to prevent rejection in solid organ and haematological transplants. Both of these projects heightened my awareness of the potential catastrophic impact of these diseases and of the difficulty in achieving successful treatment. Stem Cell collection seemed like a logical choice. Whilst I know that the incidence of disease such as childhood leukaemia is extremely low, I saw Stem Cell collection as an insurance policy that I couldn't afford not to have. I didn't know about cord blood collection when I had my daughter in 2006, but when I did find out about it I felt that I would never be able to forgive myself if something happened to the twins and I had not done everything that I could." Sandra Laird, Mother to Smart Cells Twins.

Where can I read more information?

Smart Cells news page: http://www.smartcells.com

AABB: www.aabb.org

Royal College of Midwives: http://www.rcm.org.uk

Royal College of Obstetricians and Gynaecologists: http://www.rcog.org.uk

Parent's Guide to Cord Blood Foundation: http://parentsguidecordblood.org

go to top

'ENDOCRINE CAUSES OF INFERTILITY IN WOMEN' by Prof. Farid at The London Endocrine Clinic (Summer 2009)

Infertility is an emotive subject particularly as women nowadays tend to start their families later in life, and worry whether they will be able to fall pregnant without help. As the menopause approaches, even women who in the past made a considered decision not to have children may still become 'broody', when faced with the prospect of never even having the option. International statistics indicate that in 37% of infertile couples, the cause involves only the female partner, 8% the male alone, both in 35% and no identifiable cause in 5%. Couples should therefore be investigated together.

Sensitive Integrated clockworks

From puberty onwards, every month the ovary, the only endocrine organ to do so, goes through a highly integrated series of events culminating mid-cycle in the ovulation of a pre-selected dominant egg or, if pregnancy does not occur, in vaginal bleeding . The well-timed surges (and declines) in hormones are regulated by pulse-generators in the hypothalamus. This centre and other influences feeding into it is sensitive to internal as well external cues, including stress, diet, general well-being as well as physiological abnormalities. Perhaps the most visible impact on the proper function of this hormonal axis are extremes in weight. Grossly underweight women have no periods or if they do, they usually have problems conceiving. Obese women have more subtle abnormalities in the functioning of these cycles, but are also at higher risk of metabolic problems including insulin resistance (see information at the bottom).

No periods, no conception

I shall limit myself to a discussion of endocrine causes of infertility in women. It helps to categorize these causes as residing in the hypothalamus/ pituitary level or at the level of the ovary or to abnormalities of other endocrine organs that act at either these levels or both. In general, women who do not have periods will not conceive. A common cause of amenorrhea (lack of periods) and infertility is extreme weight loss e.g anorexia nervosa, bulimia or size 0, excessive exercise or stress; lesser degrees of stress may be associated with irregular periods and anovulation (cycle where no egg is released). Another important cause of anovulation is excess secretion of prolactin, as result of a pituitary prolactin-secreting adenoma or lack of negative regulatory signals from the hypothalamus to the pituitary gland to restrain prolactin secretion; such women may present with amenorrhea, irregular periods or unusually as anovulatory infertility. A number of genetic defects resulting in hypothalamic amenorrhoea have been described that result in no sexual maturation, scanty periods or periods for short periods of time associated with infertility, as have mutations in fertility hormone(FSH and LH) receptors. The most common cause for anovulatory infertility is PCOS (see box) and is the result of a systematic metabolic problem that impact both the ovaries and hypothalamus.

Pre-mature ovarian failure

At birth, the ovaries are endowed with their whole repository of eggs, although this view has recently been challenged with the presence of regenerative stem cells. Several abnormalities of the X-chromosome can result in poor or no development of ovarian tissue resulting in amenorrhoea and infertility. The ovaries may fail earlier than the average age of the menopause from number genetic, autoimmune or metabolic reasons: premature ovarian failure. Worthy of note are fragile X-syndromes whose existence forecasts devastating mental retardation in the offspring of sisters of the patient and the inability to assimilate dietary galactose. It is also important to test for chromosomal complements in women with amerrohea; 10% of these women are genetically male but their bodies are insensitive to testosterone.

Other Endocrine problems

Thyroid disease even of a mild form may be associated with irregular periods and infertility. Through erstwhile unknown mechanisms women positive thyroid auto antibodies have higher rates of foetal loss than is the general population. Adrenal failure can be part of the spectrum of premature ovarian failure related to autoimmune disease. Cushing's syndrome presents with round faces, central obesity and irregular periods, but it presentation can sometimes be subtle. Although still more unusual, more common are inherited defects in adrenal hormone synthesis who present with excess body hair, irregular cycles and infertility, and have to be differentiated form women with PCOS.

Is Obesity a problem?

The current epidemic of obesity has been associated with sub-fertility and frank infertility. Some of these women may suffer from PCOS, or may be insulin-resistant without satisfying the criteria of the syndrome. Certainly, in very obese women the coordinated signalling from the hypothalamic/pituitary is suboptimal and the elaboration of hormones by the ovary different from lean women. Once they have achieved significant weight loss many "generic" obese women conceive!

Things we do!

Much close to the ground, smoking and excessive intake of caffeine and of alcohol has deleterious influence in fertility in both sexes and may be associated with early foetal loss. The role of endocrine disruptors in the environment in contributing to infertility cannot be ignored. Despite detailed investigations no definable cause for infertility can be found in a significant number of women. It is possible that is some there may be problems with their normal program for egg selection and maturation or after ovulation maintenance of an adequate corpus luteum. While many might seek assisted reproduction, we cannot emphasize enough adoption of life-style entailed aerobic exercise, low GI eating, weight loss as necessary and, overall, "chilling out"!

NOTE: PCOS affects some 10% of women of reproductive age and a proportionately higher percentage of women with difficulty conceiving. It is the main cause of anovultory infertility .Typically, women present with excess body hair, irregular periods (and may not ovulate even when they have regular periods) and high levels of male hormones. PCOS can however present more subtly. Not infrequently these women are overweight. Most women with the above criteria for PCOS are insulin resistant

THE AUTHOR: Prof. Farid is an Endocrinologist with special interests in pituitary disease, thyroid disorders particularly thyroid cancer, diabetes, female infertility, including polycystic ovarian disease. His training in Internal Medicine and Endocrinology was at the University of Newcastle-upon-Tyne. He has held academic posts in the UK, Canada and Saudi Arabia. In April 1997 he became Professor of BioSciences at the University of Hertfordshire and was Consultant Endocrinologist and General Physician at West Herts NHS Trust from 1997 to 2002. He is now in full time private practice and carries out research through his biotechnology company, Osancor Biotech Inc.

go to top

'TOP THREE HEALTH TIPS FOR PREGNANCY & NEW MUMS' by Helena Bingham of MamaBabyBliss.com (April 2009)

If you do nothing else during your pregnancy and in the early days of motherhood, remember these three tips to ensure you stay healthy.

1. DRINK WATER

Approximately 60-70% of your body is made up of water. Water is the main ingredient of blood including lymph, digestive juices, urine, tears and sweat! When you are pregnant you are making another human being, and he or she will also be made up of 60-70% water too, so lots is needed! Water is vital for flushing out toxins daily, helping to prevent constipation (a common occurrence and problem during pregnancy) and transporting vital goodies through to your baby during pregnancy. Water helps keep you hydrated and energized encouraging a greater chance of you wanting to exercise which will a) keep you from gaining too much unneeded weight during pregnancy and b) to increase weight loss after birth. Being fully hydrated will also allow your skin to be more elastic, glowing and moist, helping to reduce the chance of unwanted stretch marks and diminishing the chance of dry skin problems for you and your baby! Not enough water causes your body to rob it from areas that can cause unnecessary stress, causing sleep problems, skin problems, IBS and constipation.

Aim to drink up to 4 pints of naturally cleaned filtered water each day.

Please Note: It is best to sip water through the day and never drink more than 2 pints in one hour. Do not exceed 6 pints in any day

2. REST

During pregnancy it is vital to rest and relax as much as possible to allow your body to retain the energy it needs to create your growing baby. Many pregnant new mums find it hard as they are used to being very active and are paranoid about gaining too much weight! When you rest and relax your body repairs and restores. Without ample rest and repair you may find that you gain more weight as often you are struggling to keep going (due to tiredness) and tend to pick and eat more than you need. A good rest, even if it is only 10-15 minutes, can totally transform how you feel and how you look. Try and program in some rest time through your day! Post birth is just as important to rest - if not more so, especially if you are breastfeeding. If you can, sleep when your baby sleeps. It is all so easy to get yourself really stressed when you are a new mum anyway, and without sleep on top things can seem totally out of control! Try and get as much rest as you can leaving the housework to later, or even better someone else!

Post natal relaxation can also encourage the letting go of unwanted weight - so treat yourself ... go and lie down!

3. EXERCISE REGULARLY

Gentle, regular exercise helps keep you energized and feeling great about yourself. Confidence is boosted and your body feels lighter and much more energized! Exercise increases movement within the body and mind encouraging well being and an increase in energy levels. Blood and lymph are moved, encouraging better digestion and detoxification. Exercising regularly will help avoid gaining too much weight during pregnancy and certainly help you to shift the pounds afterwards. Daily walking is highly recommended as you can breath fresh air, get essential daylight into your skin and get out of the house or office! Swimming is another winner offering total support and freedom within the water. Also pre and post natal yoga are both safe and very effective ways to stay in shape, feel great, relax and meet other mums.

Top three MUST EAT foods for mums-to-be and new mums

Flax seeds - contains essential omega3 oils - this is not called essential for nothing. Our body really needs omega 3 oils so make sure you are getting yours!

Brown rice - helps to hydrate yourbody and encourages movement through the colon as it is an excellent fiberand wholefood. Brown rice has not been tampered with as white rice has andtherefore contains much more goodness. Brown rice is full of manganese, magnesium and selenium. It is easy to cook, easy to buy, and cheap.

Leafy greens - you can't go wrong eating leafy greens, raw or steamed. They are abundant in iron andessential oils that make you glow during pregnancy and after. They feedyour baby essential goodies and keep things moving the way they should be!

MamaBabyBliss offers pre- and post-natal nutritional consultations to help you follow a healthy diet during pregnancy and beyond. For more information go to www.mamababybliss.com

THE AUTHOR: Helena Bingham works with Justina Perry at MamaBabyBliss providing nutrition consultations, pre- and post-natal yoga. She studied with Barbara Wren at 'The College of Natural Nutrition', and has been a Natural Nutritionist for 9 years. Helena is also an active Hatha Yoga teacher, Prenatal Yoga teacher and Doula.

go to top

'COMMON SKIN CONDITIONS OF PREGNANCY' by midwife Sharon Trotter (March 2009)

ACNE

If you are prone to suffer from spots or acne this condition may or may not improve when you are pregnant. Caused by the raised level of pregnancy hormones (oestrogen and progesterone) the skin reacts differently between women. It is not advisable to take your standard treatment as strong medications during this time cross the placenta and may affect your baby. Outbreaks can be avoided by following a simple skincare regime and a healthy diet. The good news is that your skin is likely to clear up within a few weeks of delivery.

DRYNESS

Once again the circulating pregnancy hormones can cause skin dryness but this does not affect everyone. It might be sensible to use a moisturiser for dry skin but take care to avoid highly perfumed brands.

STRETCHMARKS

Also called striae gravidarum these red/purple lines are a scar caused by overstretching of the skin due to rapid growth (in this case due to your growing bump). It is due to tearing within the dermis or deeper layer of skin and cannot be reversed although the lines will fade to a silvery colour in time. There is no strong evidence that using creams and lotions will have any effect on this condition. The best way to avoid severe stretch marks is to follow a healthy diet and avoid excess weight gain.

Chloasma, also known as Melasma or 'mark of pregnancy' commonly affects darker pigmented women. It is caused by the increased levels of oestrogen, progesterone and melanocyte stimulating hormone (MSH - causes a darker skin pigment). It commonly affects the face, nose, cheek, lips and forehead showing up as an irregular rash or patch that is darker than your normal skin tone. Sun exposure can aggravate this condition but like acne it should fade within a few weeks of birth. There is no treatment and there is no way of telling whether you will be affected until you become pregnant.

Linea nigra (dark line) presents as a dark line from your naval to your pelvis. In the non pregnant woman this is called the linea alba (white line). Like chloasma, this is caused by the increased pigmentation which can also affect others areas of skin including the areola (around the nipple) area. This should fade after pregnancy but will probably not disappear completely.

Rosacea is similar to chloasma but is more commonly seen in white skin women. It presents as a reddened rash or flushed appearance on the face, cheeks and neck. It can sometimes be confused with acne and is aggravated by extremes of temperature and exertion and interestingly caffeine.

BEST FOR MUM (to mirror the 'Best for baby' tips)

It is worth noting that, as with baby skincare, mothers should also take care with the skincare products they use during pregnancy and following delivery.

1) Take care when using harsh household products, use rubber gloves

2) Chose products free from petrochemicals, parabens, phthalates sulphates alcohol and strong perfumes

3) If there is a history of nut allergies in the family stick to vegetable based oils

4) Stick to one simple product range so you are not exposing yourself to too many ingredients

For more information and FAQs covering breastfeeding, skincare, cordcare, sun protection for children plus pages of reviews on award winning mother and baby products (currently 12 categories) come to www.tipslimited.com

AUTHOR: Sharon is a midwife with special interests in breastfeeding and baby skincare. She works within the NHS and independently to advise and promote best practice in these. For detailed information on baby skin care and to access your free copy of Sharon's award winning leaflet 'Baby care: back to basics' visit: www.tipslimited.com

go to top

LONDON MUMS' PRACTICAL TIPS ON PREGNANCY

"Talk to your health visitor or doctor about how much weight you should gain during your pregnancy."
"Eat foods rich in folate, iron, calcium, and protein, or get these nutrients through a prenatal supplement."
"Talk to your health visitor before taking any supplements."
"Eat breakfast every day."
"Eat high-fiber foods and drink plenty of water to avoid constipation."
"Avoid alcohol, raw fish (no sushi!! I desperately desired a sushi for 9 months), fish high in mercury, soft cheeses such as brie."
"Aim to do at least 30 minutes of moderate activity on most days of the week. Talk to your health viitor before you begin. If you have done a lot of sport before then it should be ok. I was advised not to do yoga in the first 3 months of pregnancy but my yoga teacher had known me for 6 years so i did not need to stop my yoga practice. It is a fantastic exercise and it really keeps you flexible throughout. I did the shoulder stand until the very last day before giving birth."
"After you deliver your baby, continue eating well. Return to a healthy weight gradually."
"Slowly get back to your routine of regular, moderate physical activity. But do not forget the pelvic floor exercises."
"Take pleasure in the miracles of pregnancy and birth."