Useful Information

Newborns

Newborn Hearing
Newborns can hear immediately upon birth and are able to distinguish their mother’s voice above all else. If your baby does not seem to react to your voice or does not startle with a loud noise, be sure to tell your paediatrician.

Stimulating your baby’s senses
Believe it or not your baby will learn a lot in their first year of life.

One way you can help them learn is to provide stimulation for them in different forms.

This can be done in a variety of ways such as stimulating their vision and hearing or through touch and movement.

Remember to spend some time every day working to help your baby explore the world around them.

Stimulating your baby’s vision
Here are a few ways to help stimulate your baby’s vision:

Make eye contact with your baby during times when their eyes are open. Look them right in the eye. They recognize faces very early in life, especially yours!
This helps them develop their memory.
Use a mirror to let your baby stare at his or herself. They will enjoy looking at “another” baby and watching the movements it makes.
Stick out your tongue for your baby or make funny faces. Starting at 2 days old newborns can begin to mimic simple facial movements as they begin to develop problem solving skills.
Hold up two pictures for your baby to look at. They should be similar, but with some sort of difference between the two – maybe one has a house and the other doesn’t. Even young babies will look back and forth between the two to try and figure out the difference between them. This can help them develop letter recognition and reading skills later.

Stimulate your baby with laughing and singing
Laughing and singing are great ways to stimulate your baby and have fun at the same time.

Here are a few suggestions:

Find ways to get your baby laughing. This can be through methods like gentle tickling, blowing on their arms and tummy, or making funny faces. As they get older you can joke around more too. Laughter is great for babies!
Sing song to your baby. Learn as many as you can or make up your own words to songs you already know.
Play music to your baby. This can be Bach or Mozart or even the Beatles. Learning music rhythms may help them learn math skills later on.
Talk away. In other words, have a silly, fun conversation with your baby. Chat away and pause at places where your baby would speak in the conversation. As your baby grows, they will learn to start chatting to fill in the spaces you leave. Be sure to make eye contact and smile a lot!
Play peek-a-boo, it’s great for getting babies to giggle and laugh – it also teaches them that objects can disappear and then come back.

Physical activities for your baby
As your baby gets older and is more mobile encourage physical activities that can help with motor skills, coordination and problem-solving.

Here are a few suggestions:

Turn yourself into a playground by lying on the floor and letting your baby crawl all over you. This will help boost their problem-solving skills and coordination.
Teach them to move to music. You can teach them to do the twist, twist and shout or even twirl like a ballerina. This helps them develop skills like balance and coordination as well as a sense of rhythm.
Create an obstacle course by laying toys, boxes or sofa cushions on the floor and then show your baby how to crawl over and around or under the items. This helps with problem-solving, strength and coordination.
Play pick up by allowing them to drop toys or pieces of wadded up paper off their highchair into a bucket or other safe container. This helps them learn and explore the laws of gravity.

Infant Milestones

Toddler Milestones: Years 2 to 5

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Growing children
Children grow and learn at their own pace. It is normal for your child to be ahead in one area, but behind in another. Learning what is normal for each age group can help you feel comfortable with where your child is at and spot any problems early on.

Milestones: age 2
Milestones for age 2 include:

Walking by themselves; this usually takes place between 9-17 months with the average being 14 months
Running: about 6 months after learning to walk
Climbing stairs and onto furniture
Kicking a ball
Ability to scribble with crayons, pencils or markers
Imaginative or make-believe play
Communication includes using real words by 15-18 months and simple phrases by 18-24 months

Milestones: age 3
Milestones for age 3 include:

Improved balance: can stand on one foot for a short time, can petal a tricycle and can walk upstairs without holding the railing
All baby teeth have come through
Potty trained during the day
20/30 vision
Communication includes increased vocabulary (hundreds of words), uses short sentences, uses plurals and pronouns and asks many questions
Can dress self with exception of laces, buttons, etc.
Knows their name, age and gender
Learns to share

Milestones: age 4
Milestones for age 4 include:

Hops on one foot well
Throws a ball overhand well
Uses scissors to cut out a picture
Communication includes increased vocabulary (thousands of words), uses longer sentences, uses past tense and asks even more questions than ever
Learns simple songs
Starting to understand time better

Milestones: age 5
Milestones for age 5 include:

20/20 vision
Increased coordination: skipping, jumping and hopping well
Learning to use writing utensils well
Communications includes increased vocabulary (over 2000 words), uses sentences with 5 or more words and uses all parts of speech
Knows the primary colours
Learning to understand math
Learning to behave with more responsibility and less aggression

School Aged Children

Helping Your Child Grow and Learn

Children’s Safety

Nutrition, Activity, and Exercise

Children and nutrition
When preparing meals for your family, include a variety of foods from the five major food groups found on the food pyramid.
Here’s some recommendations:

Vegetables: 3-5 servings per day (Serving size examples: 1 cup of raw leafy vegetables, ¾ cup of vegetable juice or ½ cup of chopped or cooked vegetables)
Fruits: 2-4 servings per day (Serving size examples: ½ cup sliced fruit, ¾ cup fruit juice or medium-sized whole fruit)
Bread, cereal or pasta: 6-11 servings per day (Serving size examples: 1 slice of bread, ½ cup rice or pasta or 1 ounce of cereal)
Protein: 2-3 servings per day (Serving size examples: 50 grams or 2 ounces of cooked lean meat/poultry/fish, ½ cup cooked beans, 1 egg or 2 tablespoons of peanut butter)
Dairy: 2-3 servings per day (Serving size examples: 1 cup low-fat milk or yogurt, 25 grams or 1 ounces of cheese)

Children and fitness
With childhood obesity on the rise and children spending more and more time in front of the TV, it’s important to make physical activity a regular part of your family time. By making physical activity a priority in your family, you are setting your children up to have healthy habits for life. Help your children see exercise as fun.

Focus on finding fun activities rather than on exercise. Some ideas to get your children moving:

Find activities your child finds fun
Find activities that are age-appropriate
Limit screen time (TV, mobile phones, laptops, tablets or game consoles) to no more than 1 to 2 combined hours a day; avoid TVs in children’s bedrooms
Make time for play and activities; establishing a routine will make it easier to stick to
Aim to do fun activities with your children 30 minutes 3 times a week
Walk or bike wherever you can
Do household chores as a family and make it fun; try dancing to music, picking up toys as fast as possible or having kids run and jump into a pile of raked leaves or snow

Choosing healthy snacks
Children are active and for most, occasional snacks can help them get their daily nutritional requirements. Here’s some important things to keep in mind with snacks:

Snacks should not affect regular meals; be careful not to give them too close to meals
Children will reach for the easiest foods to reach; put healthy choices in easy to reach areas and avoid buying junk food
Your food choices affect what your children eat; choose healthy snacks for yourself
Involve children in cooking; teach them about healthy and less healthy foods
What you teach your child now will last a lifetime; teach a life of healthy eating

Healthy snack options

Vegetables, with or without low fat dip
Fruit
Trail mix: low-sugar cereal, dried fruit, nuts and mini chocolate chips
Crackers and peanut butter or hummus
Low fat yogurt
Whole-grain cereal with low-fat milk
Crackers and cheese
Low-fat microwave popcorn
Low-fat cottage cheese
Nuts
Sandwiches made with whole-grain bread

Women’s Health

Birth Control

Side effects of birth control pills
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you have just started taking birth control pills you may experience a headache, dizziness, breast tenderness, nausea, breakthrough bleeding, mood changes or other side effects. Be patient, these side effects often go away after a few months. If they don’t you may want to talk to your doctor about your options.

Some positive effects of taking birth control are lighter (and sometimes fewer) periods, milder menstrual cramps, and improved acne. Consult your doctor if you have questions about what type of birth control is right for you.

Women’s Nutrition

Unsaturated fats: the good, the bad and the ugly
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

There are two types of unsaturated fats, polyunsaturated fatty acids and monounsaturated fats. Polyunsaturated fats are found in most vegetable oils, flaxseeds and walnuts as well as in fatty fish such as salmon, and mackerel. Monounsaturated fats can be found in olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola, and peanut oils. Both kinds of unsaturated fats may help lower your cholesterol and reduce your risk of heart disease.

The bad fats, saturated and fatty acid fats should only be eaten on occasion.

Lactose intolerant: the solution for getting your daily calcium intake
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Lactose Intolerant? Scared of not getting enough calcium? Don’t worry; you can get calcium from eating foods that don’t contain lactose.

These foods contain calcium, but are dairy free:
Broccoli
Leafy greens
Canned salmon &sardines with edible bones
Almonds
Oranges
Pinto Beans
Tofu and soymilk
Calcium-fortified breads
Calcium fortified juices.

Risks in Women

Urinary tract infections
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you are experiencing a burning sensation when you urinate, or feeling the need for frequent urination, leaking a little urine or cloudy, dark, smelly or bloody urine you may have a urinary tract infection.

To avoid getting a urinary tract infection:

Drink plenty of water to flush out bacteria
Don’t hold your urine when you need to go
Wipe from front to back after a bowel movement
Try to urinate after having sex to wash away bacteria
Do not use feminine hygiene sprays and douches, which may irritate the urethra and possibly begin a case of urinary tract infection
Try vitamin C supplements which increase the acidity level of your urine which helps decrease bacteria
Wear cotton panties or underwear

Breast cancer prevention
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Although you should have a mammogram and clinical breast exam every 1 to 2 years if you are 40 and older, there are ways to examine your breasts in between visits. This helps you become familiar with your breasts and breast tissue, so you are more likely to notice any changes over time. Women may start doing self-breast exams any time after the age of 20. Here are the steps:

Look at your breasts in the mirror for any abnormal changes in colour, size or shape.
While lying down or taking a shower use the pads of your fingers to press firmly into your breast and move your fingers in a circle around the whole breast. Check for any abnormal lumps or changes.

By limiting the amount of alcohol, you drink, maintaining a healthy weight, staying physically active, and limiting the bad, saturated fats in your diet you may lower your risk of breast cancer.

Heart attack warning signs and prevention
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you feel pressure or tightness in your chest, pain that goes from your chest into your jaw and/or left arm, or shortness of breath, you may be experiencing a heart attack. The most common symptom for both men and women is in fact tightness or pain in your chest; however, women are somewhat more likely to experience other common symptoms, specifically shortness of breath, nausea or vomiting, and back or jaw pain.

Smoking, high cholesterol, high blood pressure, lack of exercise, stress and obesity are all risk factors for a heart attack. Quit smoking; exercise and maintain a healthy diet and weight to help decrease the risk.

Also, talk to your doctor about whether aspirin could help reduce your personal risk of a heart attack. Aspirin may help keep your blood from forming clots that could eventually block arteries in the heart, causing a heart attack.

Stroke warning signs
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

A stroke is a blood clot or a break in an artery that interrupts blood flow to part of the brain. Some symptoms of a stroke could be sudden numbness or weakness of the face, arm or leg, especially on one side of the body; sudden confusion, trouble speaking or understanding; and sudden trouble walking, dizziness or loss of balance. If these symptoms occur, get emergency medical help immediately.

Act F.A.S.T if someone you know is experiencing signs and symptoms of a stroke.
F. (Face) Ask the person to smile to see if one side droops.
A. (Arms) Ask the person to raise both arms to see if one drifts downward.
S. (Speech) Ask the person to say a sentence to see if their words are slurred and to see if they have trouble repeating it correctly.
T. (Time) If the person shows any of these symptoms seek medical attention immediately. Time is very important in treating a stroke.

Be sure to note the time of the first symptom. This will help doctors give appropriate treatment.

Osteoporosis prevention
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Osteoporosis involves a decrease in bone density (thickness); it is also associated with weaker muscles and a greater tendency to fall. 1 in every 3 women and 1 in every 5 men will get the disease.

To prevent osteoporosis, make sure you have a sufficient amount of calcium (milk, cheese, sardines, tofu, and dark green vegetables are all rich in calcium) and Vitamin D in your diet. Also, reduce alcohol intake, do not smoke, and exercise at least twice a week to help reduce your risk.

Skin cancer prevention
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

When choosing a sunscreen look for the term “Broad Spectrum”. This means that the product will give you protection against both types of harmful ultraviolet radiation, referred to as UVA and UVB radiation. The Cancer Association of South Africa (CANSA) recommends that everyone use a broad-spectrum sunscreen that has a Sun Protection Factor, or SPF, rating of 15 or higher.

Water resistant products are recommended for activities such as swimming. The water will lower the SPF level so you may need to reapply the product more often if you are in the water for long periods of time. You will also need to reapply your sunscreen after you are finished swimming and towel drying.

When choosing a sunscreen look for products that carry the Cancer Association of South Africa’s Seal of Recognition. This seal shows that the product has been fully tested and that the product meets the Cancer Association’s requirements.

Applying sunscreen at least once every hour while you are in the sun is recommended to fully protect you from the damaging rays of the sun.

When you’re out in the sun don’t forget to protect your lips too. Some lip care products have a SPF rating while others may not. Look for those that do and apply frequently while in the sun.

Pregnancy

Morning Sickness

Morning sickness remedies
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Relieving morning sickness often takes some trial and error before you find a method that works for you. Here are a few suggestions you can try to see if you find them helpful.

To find relief from a smell that is bothering your stomach try carrying a handkerchief or washcloth with a few drops of an essential oil in it that does not cause nausea, such as lemon. It may relieve morning sickness if you breathe into the handkerchief or washcloth, so you no longer smell the bothersome odour.

Eat smaller meals every two hours or so.

If you have morning sickness try eating cold foods as they have fewer smells that can make you feel sick.

Vitamin B6 and B12 taken regularly as advised by your doctor could help reduce your nausea and/or vomiting due to morning sickness.

Folic acid and pregnancy
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Neural tube defects are birth defects of a baby's brain and spinal cord that occur early in a pregnancy. They can often be prevented when the mother takes folic acid just prior to getting pregnant and through the first part of the pregnancy. Because much of this time period occurs before a woman knows she is pregnant, and 50% of all pregnancies are unplanned, it’s recommended that all women of childbearing age have folic acid supplementation.

The recommended amount of folic acid intake is about 400 micrograms (or 0.4 milligrams) for women of childbearing age. For women who have had a pregnancy that resulted in a neural tube defect a higher dose is often recommended. Less folic acid is required at other life stages so check with your doctor to determine your exact needs.

First Trimester
The first trimester (weeks 1 to 12)
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

The first trimester can be a difficult time for many pregnant women. Some may feel great, while others may feel horrible. Here are some of the changes you may experience during the first 3 months:

Nausea is normal in up to 85% of women; this may or may not include vomiting
Light spotting is normal and about 25% experience this during implantation
Tender breasts
Constipation
Increased vaginal discharge that is thin and milky white in colour
Increased fatigue
Cravings and aversions to certain foods
Increased urination
Heartburn
Mood swings
Gaining weight

Call your doctor right away if you experience any of the following:

Significant bleeding, cramping or sharp abdominal pain
Foul-smelling, green or yellow discharge
Severe nausea or vomiting
Severe dizziness
Too much or too little weight gain (more than 3 kg (6.5 lbs.) per month or less than 1 kg (2 lbs.) per month)

Second Trimester

The second trimester (weeks 13 to 27)
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Most women find the second trimester the easiest and most enjoyable. Usually, morning sickness and fatigue fade and you start feeling like your usual self again. There are many big changes that occur during these weeks, some of these include:

Growing breasts
Gum discomfort, swelling or bleeding
Increased pressure on back which can cause back pain
Nasal congestion and increased nosebleeds
Thin, milky white vaginal discharge continues
Increased urination, heartburn and constipation continue
Increased hair growth of current hair and in new places such as the face, arms or back
Headaches
Haemorrhoids
Flutters of movement can sometimes start to be felt around 20 weeks
Increased sensitivity to the sun
Stretch marks, spider and varicose veins may show up
Brown pigmentation on the face (“mask of pregnancy”) and a darker line down the abdomen (linea nigra, Latin for “black line”) may appear
Increased weight gain

Call your doctor right away if you experience any of the following:

Significant bleeding, cramping or sharp abdominal pain
Foul-smelling, green or yellow discharge
Severe nausea or vomiting
Severe dizziness
Too much or too little weight gain (more than 3 kg (6.5 lbs.) per month or less than 4.5 kg (10 lbs.) by 20 weeks)

Third Trimester

The third trimester (weeks 28 to 42)
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

The third trimester can bring some uncomfortable symptoms as you prepare for the birth of your baby. Here’s what to expect during this time:

Back pain
Braxton Hicks contractions
Increased breast size
Increased discharge from previous months
Fatigue
Increased urination, heartburn and constipation continues
Haemorrhoids
Difficulty breathing
Swelling in your feet, ankles and hands
Increased weight gain

Call your doctor right away if you experience any of the following:

Cramping or sharp abdominal pain
Foul-smelling, green or yellow discharge
Severe nausea or vomiting
Severe dizziness
Too much or too little weight gain
Pain or burning with urination
Sudden swelling in your feet
Contractions that are regular and get closer and closer together and more intense
Spotting or any bleeding

Nutrition

Good things to eat
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Good nutrition is essential for a healthy pregnancy. Here are some ways to eat healthy during your pregnancy:

Take your prenatal vitamin
Eat a variety of foods each day
Eat more fibre (pasta, rice, fruits, veggies and cereals)
Eat more calcium (at least 4 servings of dairy products, green leafy vegetables, etc.)
Eat more iron (red meat, eggs, green leafy vegetables, beans/lentils, dried fruit and iron-enriched cereals and grains)

Bad things to eat
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Just as there are many foods that can help you have a healthy pregnancy, there are also foods that are bad to have during pregnancy. Some of the foods you should avoid during your pregnancy are:

Alcohol
No more than 300 mg per day of caffeine
Saccharin- an artificial sweetener (found in some baked goods, soft drinks and ice cream)
Limit your fat and cholesterol intake
Soft cheeses (feta, brie, camembert, Mexican style cheese and any other unpasteurized cheeses)
Raw fish
Fish containing high levels of mercury (Shark, swordfish, king mackerel and tilefish)

New Mommy

Caring for Baby
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Circumcision care
Newborn circumcision is a surgery that removes the loose skin (foreskin) that covers the end of a baby boy’s penis. It may be done for various reasons and usually heals with 7-10 days. Follow the care instructions you were given by your baby’s doctor. Often times they will recommend that you use a small amount of petroleum jelly on the site at diaper changes to prevent irritation. Contact your baby’s doctor if you see blood or pus around the circumcision or if you smell an odour coming from the site.

Myths about newborns
The following are common myths about newborns:

Myth: Don’t touch their “soft spots” – Truth: Known as the fontanels, these areas are a thick protective membrane, not your baby’s brain, so if you happen to touch them gently nothing bad will happen; as with all of your baby, handle that area with gentle loving care.
Myth: Baby girls don’t have periods – Truth: Baby girls may have a “mini period” within the first few weeks of life which is the result of the stimulation of their uterus by Mom’s high estrogen levels. If you ever have questions about what’s happening with your baby, contact your doctor.
Myth: Babies don’t get acne – Truth: Some newborns will develop acne due to circulating hormones from their mother between 2 weeks and 2 months of age; you don’t need acne creams, just cleanse the area gently.
Myth: Babies have flat chests – Truth: Some babies may temporarily have swollen breasts due to their mothers circulating hormones; this can happen to boys and girls.
Myth: Sneezing must mean my baby has a cold – Truth: Newborns have tiny noses and often have some congestion, so they may sneeze a lot at first; if they have thick, coloured mucus and are sneezing a lot then they may be developing a cold.

Never hesitate to contact your doctor if you are worried about what’s going on with your baby. No question is ever “dumb” if you are worried.

Bathing your newborn
Your baby doesn’t need a full bath every day, only 3-4 times a week.

When giving them a full bath make sure the water is warm, but not hot, by testing the temperature with your elbow – if it’s too hot for your elbow, it’s too hot for your baby.

Use mild bath soap made specifically for babies – harsh soaps may dry and irritate their skin. Always keep one hand on the baby while they are in the bathwater.

There are some parts of your baby that will need to be washed with mild soap every day, especially their face, chin, neck and bottom.

Do not use soap on their belly button (navel) or on a circumcision until it’s healed. Make sure the room you are in to bathe your baby is warm and free of drafts.

Every baby is different so don’t hesitate to talk with your baby’s doctor if you have any questions about caring for your newborn.

Healthy skin for newborns
You don’t need to use lotion or powder on your baby unless it’s been recommended by their doctor.

Don’t use fabric softener or bleach on their clothes as these can irritate their skin. Use mild detergent to wash their clothes, making sure to wash new clothing before you put it on the baby.

Be careful not to overdress your baby – if you are comfortable in a t-shirt and shorts, your baby will be fine in a t-shirt or short sleeved onesie and a diaper.

Diaper care for your newborn
Periodically check your baby’s diaper to see if it’s wet or soiled.

Change their diaper whenever one becomes wet or soiled.

When changing your baby’s diaper, wash their bottom with mild soap and warm water or use disposable baby wipes.

Be sure to wash your hands each time you finish changing a diaper.

Additional tips for care of newborn
For mouth care, wipe you baby’s gums daily with a clean damp washcloth or an infant toothbrush.

To prevent scratches, keep your baby’s finger and toenails cut short.

Remember that newborns sleep a lot - usually between 16-18 hours a day.

Make sure to schedule your baby’s first check-up as recommended by their doctor – it’s usually recommended between 2-4 weeks of age.

Umbilical cord care
Do not place the baby in bath water until after the umbilical cord stump has fallen off. Keep the umbilical cord stump clean and dry – if it becomes soiled you can clean it with a cotton ball, mild soap and water.

Umbilical cord stumps usually fall off about 2-4 weeks after birth – contact your baby’s doctor if this doesn’t happen.

If the umbilical cord stump turns red around the base, bleeds, develops coloured drainage or a bad odour contact your baby’s doctor right away since it could be a sign of an infection.

Contact your baby’s doctor if you have any questions or concerns about your baby’s umbilical cord stump.

Teething pain relief
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

To help soothe the pain from teething give your baby a teething ring, a wet washcloth cooled down in the refrigerator, or feed him/her cold foods such as applesauce or yogurt.

You can also talk to your doctor about giving your baby acetaminophen (Tylenol) to ease the pain.

Breastfeeding

Symptoms you may experience when not breastfeeding
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Your breasts may become sore, engorged or swollen and firm to touch.

You may develop a slight fever.

Your breasts may leak a significant amount of milk.

You may have some cramping of your uterus during this time.

You may have some uterine bleeding during this time.

If you have any concerns or questions about the symptoms you experience during this time contact your doctor for more information.

Care for your breasts when not breastfeeding
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Try ice packs on your breast for 15-20 minutes at a time. If ice doesn't help, try using a warm washcloth on your breasts.

Wear a well-fitting bra that is not too tight. Let your baby nurse at your breasts for a few minutes at a time.

Ask your doctor about methods to help release a small amount of milk from your breasts, which may relieve some of the discomfort.

Contact your doctor if you have any questions or concerns or you develop chills, or a fever and your breasts are still uncomfortable and swollen after 1-2 days.

Benefits of breastfeeding
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Breastfeeding is a skill and can take time to learn; don’t get discouraged if it’s not easy for you at first. Breastfeeding educators are available and can be helpful in overcoming some of the hurdles.

Choosing to breastfeed your child provides many benefits for both you and your baby. Some of these include:

Decreased likelihood of baby getting sick from infectious diseases or having an ear infection
Decreased risk of breast and ovarian cancer for the mother
Aids in faster weight loss for the mother
Decreased postpartum bleeding
Facilitates in mother-baby bonding
Free and environmentally friendly
Decreased risk of obesity for the child
Breastfeeding is still possible after breast surgeries, piercings and tattoos; talk to your doctor about any concerns you may have

How to breastfeed
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Some simple tips on how to breastfeed:

Find a position that is comfortable for both you and the baby; use pillows to support your arms and prop your feet up
Feed your baby whenever they seem hungry or show any of the hunger signs- moving head towards your chest, pulling hands near mouth or sucking noises
Newborns need to eat at least every 2 to 3 hours; if your baby has been sleeping for 3 to 4 hours, wake them to nurse
Wait to introduce a bottle or pacifier until your baby is 2 to 4 weeks old to avoid nipple confusion. Waiting much longer can create problems getting your baby to accept something other than the breast.

Keeping your breasts healthy
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Keeping your breasts healthy during breastfeeding is important. Here are some things to watch for:

Sore nipples are normal at first; use moist warm compresses, nipple creams made for breastfeeding or a bit of fresh breast milk
See your doctor if soreness continues or increases, you have a swollen or red breast or if you are running a fever

Baby’s Sleep

Newborn sleep
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

It is normal for your newborn baby to wake up every 3-4 hours to be fed. By 4-6 months, your baby may start to sleep for 6-8 hours during the night and only take naps during the day. If your baby is not sleeping through the night, it is okay. All babies are different and require a different amount of sleep and attention.

For safety purposes infants should be put to sleep on their backs on a firm surface, in a non-smoking environment, with no toys or loose bedding. In addition, the room should not be too warm.

If your baby is having trouble sleeping here are some things to try to help them sleep better:

If you don’t already have one, establish a bedtime routine which can include feeding your baby right before bedtime to make sure they are completely full when they are going to sleep.
Put on a soothing noise maker or white noise machine.
Try swaddling your baby (wrapping them tightly in a blanket) to make them feel safe and secure.

Safe sleeping conditions
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Make sure your bassinet or crib and playpen are safety approved - this information should be on the product label.
Make sure to use a firm mattress or mattress pad - choose one that fits the crib without a gap between it and the crib frame.
Make sure to use a fitted sheet that is the same size as the mattress or mattress pad. Make sure the crib or bassinet is in good shape, without missing slats or gaps that the baby could fit into and become trapped.
Do not use pillows, bumper pads or sleep position wedges in the sleep area or crib.
Make sure the sleep area is away from heat vents and has a good airflow.
Make sure the baby's sleep area stays in a safe temperature range - between 60 - 72 degrees F (15 - 22 degrees C) and not above 75 degrees F (24 degrees C).
Never allow anyone to smoke around your baby, this includes in your baby's room or in your house or car.
Do not sleep with your baby - always put them in a crib or bassinet - position their crib near your bed if you want them close to you.

Safe sleeping habits
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Always position healthy babies on their backs to sleep. This may lower their risk of developing sudden infant death syndrome (SIDS) and may also help prevent other health problems like ear infections. Never sleep with the baby in your bed – always put them to sleep in a safe place designed for babies, like a bassinet or crib. Never allow older siblings to sleep with your baby. Follow the SIDS prevention information your baby’s doctor gives to you. For example, keep toys, stuffed animals, extra bedding and pillows out of the crib while your baby is sleeping. Make sure the sleep area is a safe temperature - between 60 - 72 degrees F (15 - 22 degrees C) and not above 75 degrees F (24 degrees C). Make sure that your baby is never exposed to cigarette smoke.

Blankets and sleep
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Position the baby with his/her feet near the foot of the crib or bassinet. Using a lightweight blanket, place it across the baby’s chest and just under their arm pits. Securely tuck the blanket along both the sides and the foot of the crib. Only use a fitted bottom sheet that’s made specifically for use in a crib. Whenever possible use a warm sleeper instead of a blanket.

Sleeping environment
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Warm sleepers and onesies can take the place of a blanket and help keep the baby from overheating.
Use a room thermometer to keep the room at the right temperature for safe sleep: between 60 - 72 degrees F (15 - 22 degrees C) and not above 75 degrees F (24 degrees C).
If you want to decorate your baby's room, use decor that is made to hang on the wall or from the ceiling rather than from the crib itself to ensure your baby has a safe sleeping area.

Baby’s Safety

Safe cribs and playpens to use when traveling
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Make sure the mesh is less than 1/4 inch in size so it's smaller than the buttons on your baby's clothing. Make sure the mesh is in good repair without any tears, holes or loose threads that your baby can get caught on. Make sure the mesh is fully attached to the top rail and bottom of the bed so there are no holes for the baby to get caught in. Make sure there are no bare, missing or loose staples or nails. When in doubt throw it out - don't use cribs or bedding that might pose a risk to your baby. It's your job to keep them safe!

Fire safety for home with newborn
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Check your smoke detectors and carbon monoxide detectors to make sure they have fresh batteries and are in working order – install them in your home if you don’t have them already. Check your fire extinguishers to make sure they are in working order – purchase them if you don’t have one on each floor of your home already. Make sure clothing and bedding meet fire safety standards – information on their fire safety rating should be on labels and tags. Insist that your home be smoke free to prevent your baby’s exposure to second-hand smoke and also as a fire prevention measure since cigarettes are a common cause of home fires. Review or update your fire escape plan to include your new baby – review the plan with everyone in the household. For more information on fire safety visit websites like the U.S. Consumer Product Safety Commission (CPSC).

Fire safety prevention in home with newborn
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Do a fire safety walk-through of your entire house, check for burnable substances near heat sources, frayed or damaged electrical cords, matches or lighters within reach of children and other situations that may be a fire hazard. Never leave space heaters of any type unattended and turn them off while you are asleep. Never store flammable liquids like paint thinner, charcoal lighter fluid or gasoline in the house and always keep them a safe distance from heat sources. Check all mattresses, bedding and sleep apparel for your baby to make sure they meet fire safety requirements – this information should be on the product label. Early warning of a fire is key to keeping your family safe, so make sure your smoke detectors and fire extinguishers meet local codes and are in working order. Be prepared and have a fire escape plan that is understood by and has been practiced by the entire household, it could save lives in a fire emergency. For more information on fire safety visit websites like the U.S. Consumer Product Safety Commission (CPSC).

Newborn safety tips
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Never leave your baby alone for even a minute unless they are in a secure place like a crib or playpen. Make sure you follow safe sleep recommendations when putting your baby to bed. When in the car always use a safety approved rear-facing car seat that is specifically made for newborns. Never ever leave your baby alone in a car – be especially careful during warm or cold weather. Always use safety approved car seats, cribs and toys – if they are hand-me-downs or you are buying them used, choose items that still have a safety tag attached and check to make sure they haven’t been recalled. To prevent burns never carry hot liquids or food while you are holding your baby.

Pet safety and newborns
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you have a dog, know that certain breeds may require extra caution with a newborn - German Shepherds, Rottweilers and Pit Bulls account for more than 50% of fatal dog bites. Always closely supervise infants when in the presence of dogs even if they are not one of the above breeds - they may experience jealousy and have other unexpected reactions to a new member of the household. Keep in mind that some pet reptiles can carry infections, like Salmonella, so keep turtles, snakes and lizards away from children under 5 years of age to prevent the spread of infections. Small pets like rodents should be kept away from newborns and infants to prevent bites or the spread of Salmonella and other possible infections. Other issues: Make sure your pet is healthy – take them to the veterinarian for a check-up and any needed vaccinations before the baby is born. Keep your pet’s nails trimmed. For cats and dogs especially, you may need to work to prepare them for the new member of the family – for example, invite friends with babies over if your pets aren’t used to children - supervise their interactions as they learn about these new additions to their world. New situations can be stressful to pets so be patient and understanding with them as they adjust to the changes in their life – scolding and punishment will only add to their stress. There are many things you can do to ensure a smooth transition, so contact your local Humane Society or other animal-focused organization for additional suggestions on preparing your pets for the arrival of your new baby.

Newborns and sun exposure
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

There are different levels of sun exposure from casual exposure while out on a sunny day to intentional full body sunbathing. The amount of exposure possible will depend on your location and the amount of available sun. Short periods of casual exposure are best. Your baby makes vitamin D in their skin through exposure to the sun, so a small amount of daily sun is healthy. Breastfeeding infants get vitamin D either from the sun or their mothers breast milk, whereas most infant formulas contain vitamin D. The most damaging rays of the sun are strongest from 10 am – 3 pm so avoid the sun during those times to limit sun damage to skin. Use sunscreen specially formulated for babies if you expect your baby to be out in the sun for longer than 20 minutes at a time. Buy a carriage or stroller with an adjustable sunshade or umbrella to keep your baby protected when you are out for long periods of time. If you have any questions or concerns talk to your baby’s doctor about what’s right for your baby.

Protect newborn from long-time sun exposure
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Avoid the sun during its peak, which is between 10 am and 3 pm. Have back seat window shades to protect your baby while in the car. Buy a stroller or carriage with an adjustable protective sunshade or umbrella. Keep a sunshade or umbrella with you to use whenever your baby needs protection from the sun. Dress your baby in loose protective clothing when they will be outside for long periods of time, this includes clothing that covers arms and legs, a hat that covers the top of the head and infant sunglasses. Use sunscreen specially formulated for babies if you expect your baby to be out in the sun for longer than 20 minutes at a time. If you have any questions or concerns talk to your baby’s doctor about what’s right for your baby.

Causes of lead poisoning
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Exposure to lead can cause learning disabilities, anaemia, growth problems in infants and children. Infants and children are most exposed to lead by eating paint chips or dirt contaminated with lead.

Lead was an ingredient in paints up until 1977 so you will need to have your house checked for lead contamination if it was built before 1978.

Lead may also be contained in old plumbing so have your plumbing checked for lead if you live in an older home with metal water pipes.

Lead contamination can also enter your living area if someone works in high risk areas like house repair, bullet making, radiator repair, battery manufacture or repair, stained glass that uses lead solder, plumbing, industrial machinery or equipment or the smelting industry – special precautions will need to be taken to prevent exposing your newborn to contamination from people who may carry it in to your home on their shoes, clothing or skin.

Lead can also find its way into your home though imported glazed pottery containing lead, nutritional pills, medicines and home remedies made in some countries, foods canned in some countries outside the States, and some cosmetics like surma or kohl.

Keys can contain small amounts of lead so don’t let your baby chew on them. If you have any questions or concerns about lead exposure and your baby contact your nearest public health department or access websites like the U.S. Centres for Disease Control’s Lead Prevention Tips.

Prevention of lead poisoning
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you live in an older home or have other reasons to suspect you may have lead in your home or water supply, contact your nearest public health department to find out about lead testing and ways to prevent lead exposure.

Think about lead safety in other places your baby will spend a lot of time, like grandparents or babysitters’ homes. Babies and young children should not be present in housing or other structures undergoing renovation if they were built before 1978 since lead may be present in debris and dust from lead paint.

Avoid traditional home remedies and cosmetics that may contain lead.

Make sure all food storage containers, cookware and dishes are lead free. Make sure jewellery and all infant toys are lead free and check lead recall lists since contamination is sometimes identified after you purchase items.

Avoid eating candies imported from Mexico and other countries that have a history of lead contamination in their candy.

Be sure that anyone who works in areas where they may be exposed to lead showers and changes clothes before coming into contact with your baby.

For more information on preventing lead exposure contact your nearest public health department or access websites like the U.S. Centres for Disease Control’s Lead Prevention Tips.

Baby proofing home
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Baby proofing your house can get exhausting. Here are some tips to help ensure your baby’s safety comes first.

Crawl through your home to get a baby’s-eye view. Remove anything you see that could be dangerous to your baby.
Turn down your hot water heater to approximately 49 degrees Celsius (120 degrees Fahrenheit). This can help to prevent burns.
Remove anything from the outside of the refrigerator, such as magnets, that are small enough to choke on.
Remove mobiles and other hanging toys from the crib as soon as your child can reach up and touch them.

Mom’s Health

Exercises to tighten your stomach after birth
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Lie on your back with knees bent and try to hold your belly in. Lift your head and let your chin touch your chest and hold for 10 to 15 seconds, then put your head down and relax your muscles. Start with one a day and add one more each day until you build up to a total of 10/day. During the day, try to hold your stomach muscles tight while sitting or walking.

Exercises to strengthen muscles in the birth canal and pelvis
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Sit on the toilet with your legs spread apart. Begin to pass some urine, then tighten or squeeze your pelvic muscles to try and stop the flow of urine. Notice which muscles you use to stop the flow of urine. Now that you know which muscles to tighten you can do the exercises any time, whether you are sitting, standing or lying down - just make sure your bladder is empty before you start. For the best results do 10-15 exercises 3-4 times a day.

Mood Swings
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

It’s normal to experience mood swings after pregnancy, so don’t be surprised if you feel fine one minute and become teary the next minute. These mood swings can happen because of changes in hormone levels in your body and as a result of the demands of being a new mother. Over time they should even out and become less severe. However, if you are worried about how you are feeling contact your doctor, a counsellor, minister or close friend or family member for help and support. If you think you may be developing post-partum depression and have thoughts of hurting yourself or your baby, contact your doctor for help right away.

Feeling happy one minute and crying the next minute. Feeling mildly depressed. Having a hard time concentrating. Loss of appetite. Not being able to sleep even when the baby is asleep. These symptoms are usually mild and go away about 10 days after delivery. If your symptoms become worse or last longer than 10 days contact your doctor right away and seek the additional support of family and friends.

Make sure you get more rest than you have been. Ask friends and family members to help you more with the baby and your other daily tasks. Ask someone you trust to take care of the baby for periods of time so you can take care of yourself. Talk about how you are feeling with someone who is close to you and will listen. Contact your doctor if the mood swings last more than 10 days or seem to get worse rather than better. If you ever feel like you might hurt yourself or the baby call for help right away and get additional support from family and friends.

Pregnancy after pains
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

After pains are normal. They are caused by contractions of your uterus as it shrinks back to its normal, non-pregnant size. They are generally mild after your first pregnancy but may be stronger if you have had two or more pregnancies. The cramping will generally be strongest the first day or two after you have your baby and will start to taper off after that. The cramping may come on while you are breast feeding because it stimulates a hormone called oxytocin that causes contractions.

To help relieve the pain: Empty your bladder often, even if you don't feel the need to go, since a full bladder pushes on your uterus, keeping it from returning to its normal place. Gently massage your lower belly to see if this helps relieve some of the discomfort. Try laying face-down with a pillow under your lower belly to see if it helps relieve some of the cramping. Try taking the pain medication recommended by your doctor at the time you had your baby. Mild pain relievers like ibuprofen are often helpful. If the cramping doesn't lessen after a couple of days, or if it becomes severe, contact your doctor to make sure you aren't experiencing something besides after pains.

Post-partum depression
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Extreme feelings of sadness or hopelessness. Sad feelings that last more than 10 days to 2 weeks after your pregnancy is over. Not feeling better after talking about your feelings with family or friends. Feeling totally overwhelmed by the normal activities of daily living. Thoughts of harming yourself or your baby. If you experience any of these signs or are concerned that you may have post-partum depression rather than normal mood swings, contact your doctor right away and ask family and friends for more support in caring for your baby. Post-partum depression is treatable.

Although it’s normal for women to experience mood swings after pregnancy, 10-15% of women may experience a more severe condition known as post-partum depression. If you are having symptoms like mood swings, irritability, anger, crying, exhaustion, restlessness, anxiety or insomnia that do not get better over the first few weeks after having your baby, or seem to be getting worse rather than better, contact your doctor right away. Also ask for additional help and support from your family and friends. Post-partum depression is treatable.

Post-partum psychosis
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Hearing voices that aren’t really there. Seeing things that aren’t really there (hallucinations). Becoming detached from reality. Extreme loss of appetite, refusal to eat and sudden weight loss. Extreme anxiety and agitation. Uncontrollable urge to hurt yourself or your baby. If you think you or someone you know may be experiencing these symptoms, consider it a medical emergency. It’s important to get medical help right away. The condition is treatable and it’s important to keep both the mother and the new baby safe.

Caring for your body after pregnancy
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Make a post-partum check-up with your doctor for 2 – 6 weeks after your baby is born. Your doctor will tell you their timeframe. Whether you are breast or bottle feeding, be sure to follow the breast care tips you were given by your doctor at delivery. Think about birth control. You can become pregnant again just 2 weeks after giving birth, so it’s never too early to think about using effective birth control. Eat right, rest when the baby is sleeping and find someone to help out when you need an extra pair of hands.

In addition, you may experience some of the following symptoms after your pregnancy:

Heavy, bright red bleeding or large clots. Fever above 100 degrees F (37 degrees C).
Painful cramps.
Pain when you pee (urinate).
Vaginal itching or burning or vaginal drainage with a bad odour.
Increasing pain in your stitches (episiotomy).
Hard or painful lumps in your breasts.
Feelings that you might hurt yourself or your baby.

It will take some time for your body to return to normal but don’t hesitate to contact your doctor if you have any questions or concerns about whether symptoms or changes you are experiencing are normal.

Rest and activity information related to self-care
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Don’t try to do too much, instead focus on taking care of yourself and the baby. Take short naps each day and make sure you rest when the baby is sleeping. Get outside for a while every day, even if it’s cold, so you get some fresh air and exercise. If you drive, take at least a week off after you have the baby and do not drive if you feel weak, light-headed, or too tired. Take short walks every day starting with short time periods and slowly work your way up to 30 minutes a day. Avoid heavy work that may make you feel too tired afterward. Talk to your doctor about when it is realistic for you to go back to work.

Sexual intercourse after pregnancy
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

It takes some time for your body to get back to normal after a pregnancy so take some time before you have sex as well. The usual recommendation is that you see your doctor for your first post-pregnancy (post-partum) check-up before you have sexual intercourse. Each woman is different in their needs so listen to your body and communicate your feelings to your partner. Remember that you can get pregnant again soon after the birth of your baby, even if you are breastfeeding, so use effective birth control every time.

Strengthening Mommy-Daddy team
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Teamwork is important and makes the process much easier for everyone, so work out ways to share the load. Know that it’s normal to have worries and fears – many first-time parents feel overwhelmed by the changes and new responsibilities, so talk to each other about your feelings and concerns. Learn from each other – you each come to the role of a parent with different skill sets and backgrounds, so be supportive of your partner and help teach them what you know and be open to learning from them as well. Ask questions, since no one can know everything as new parents – connect with people you know and trust like family, friends and doctors. Do some research if you can’t find someone who is a good resource – make use of places like your local library or trusted internet sites (avoid sites whose information may not be credible – for health information look for certified sites like those with HON certification). Enjoy the moment, because time flies by way to fast when you have a baby – make sure to spend some special time with just the 3 of you every day. Make time for yourselves as a couple – enlist the help of family and friends or find a babysitter so you can continue to build your relationship with each other.

Tips for constipation
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Make sure you get enough fluid by drinking at least 8-12 glasses of liquid a day. This can include water, juice or warm liquid as long as it doesn’t contain caffeine (which can cause your body to eliminate too much water). Make sure you get some exercise, like walking, every day Make sure you get enough fibre in your diet by including whole grains, beans and legumes and fruits and vegetables in your meals Make sure you listen to your body when it tells you to have a bowel movement. Holding back when you have the urge for a bowel movement can make you more constipated If you have stitches, remember that having a bowel movement won’t cause them to break. Be sure to talk with your doctor if your constipation becomes severe and is not relieved by following these tips.

Symptoms of constipation
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If you have severe constipation with abdominal pain. If you have constipation that alternates with diarrhoea. If you pass mucus or blood with your bowel movements. If you have haemorrhoids that cause severe pain or rectal bleeding. By contacting your doctor right away for these symptoms they can help you determine if you need treatment for anything that may be outside the normal range of symptoms.

Tips for self-care after pregnancy
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Signs and symptoms, you may experience during self-care
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Heavy, bright red bleeding or large clots. Fever above 100 degrees F (37 degrees C). Painful cramps. Pain when you pee (urinate).

Vaginal itching or burning or vaginal drainage with a bad odour. Increasing pain in your stitches (episiotomy).

Hard or painful lumps in your breasts. Feelings that you might hurt yourself or your baby.

New Dad

New Dad's roles
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Know that it’s normal to have fears – there is no simple way to prepare for parenthood and all new parents (yes Moms too!) have some concerns or fears about their new role.

Learn as much as you can about your baby’s daily routine and offer to help out with activities you are comfortable doing.

Make “Daddy Time” a special time every day by spending one-on-one time talking, reading or singing to the baby – work with Mom to build these activities into the daily routine.

Offer to attend your baby’s doctors’ visits whenever possible – it helps you learn about your baby and provides a second set of ears to hear what the doctor has to say.

Be actively involved in providing a safe environment for the baby – help keep an eye out for safety hazards.

Make sure your baby is never exposed to second-hand smoke and has a drug free place to live.

Be gentle with the baby – never shake your baby or toss them in the air.

Be mindful of how you talk and act around the baby – a gentle voice and kind gestures are always best.

Support from Mom to Dad
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Ask Mom to teach you to do things you may not know how to do yet – this way you can help out and support her as you learn about your new baby.

Once you’re comfortable, offer to watch the baby so Mom can get some extra rest – this gives you time with the baby while supporting Mom as well.

Take care of yourself, get regular check-ups and exercise daily – work to stay healthy for the newest member of the family.

Set a good example and keep smoking and drugs out of your baby’s home.

Talk with Mom about how she feels about herself after her pregnancy – she may need your support and encouragement to resume intimacy and sex since things like her self-image and her body may have changed.

Treat Mom to small gifts and simple gestures that tell her that you care about her – these will help her understand that she is still special to you even if she is feeling tired and her self-image has changed.

Emotional aspects for Dad
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Especially in the first few weeks after birth, use compassion when dealing with both Mom and baby. They both have just been through a difficult experience and your compassion will go a long way in supporting them as they move into the next part of their journey.

You may often find yourself in new and challenging situations where you have the choice to either laugh or cry – choose humour, it helps everyone survive and thrive during challenging times.

Life doesn’t always prepare us for our role as a parent so as a new Dad you will often find yourself in new situations with no rulebook – rise to the occasion by using your creativity and imagination to overcome new challenges.

Remember that patience is a virtue – this is especially true when you have a newborn, so remember to slow down, take a deep breath and relax before you react to trying situations.

Always keep in mind that much of what you are doing in the early days after the birth of your baby is a form of service for both baby and Mom – don’t see it as a negative, rather see it as a time for you to develop a new leadership role as you offer yourself in service to others.

Dad comforting a crying baby
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

As a first step, always make sure your baby has been fed and changed and that they are comfortable – if so then go on to the next steps to soothe them.

Swaddling: holding a baby close can help them feel more secure, so snuggle them in a soft blanket.

Side/Stomach: holding your baby on their side or stomach may help calm them.

Shhh: making this noise often helps sooth your baby.

Sucking: is very comforting for your baby, so if it’s not feeding time, give them a pacifier to suck on.

Swinging: gentle movement is often soothing to a baby, so gently rock them in your arms or put them safely in an infant swing.

Remember that even though it may be frustrating, it’s important for you to be patient and gentle with your baby. Use this time to bond with your baby and allow Mom a much-needed break from her role as a caregiver.

Getting Dad involved
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Talk with Dad about his thoughts, feelings and concerns regarding his role in caring for your newborn – this will help you understand his comfort level.

Get Dad involved in your baby’s care – he may need help in learning how to hold the baby or change diapers so include him in as many of the day-to-day activities as you can.

Have Dad help with a night feeding when possible – if you are breast feeding consider pumping a feeding ahead so he can take one feeding for you during the night. Have him talk, read or sing to the baby every day – build these activities into your baby’s daily routine.

Involve Dad in doctors’ appointments whenever possible.

Ask Dad to help you with household activities so you can rest – he may need you to tell him where you need his help the most.

Engage Dad in baby proofing the house – share your safety measures with him so he can be a partner in creating a safe and smoke-free environment.

Strengthening Mommy-Daddy team
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Teamwork is important and makes the process much easier for everyone, so work out ways to share the load.

Know that it’s normal to have worries and fears – many first-time parents feel overwhelmed by the changes and new responsibilities, so talk to each other about your feelings and concerns.

Learn from each other – you each come to the role of a parent with different skill sets and backgrounds, so be supportive of your partner and help teach them what you know and be open to learning from them as well.

Ask questions, since no one can know everything as new parents – connect with people you know and trust like family, friends and doctors.

Do some research if you can’t find someone who is a good resource – make use of places like your local library or trusted internet sites (avoid sites whose information may not be credible – for health information look for certified sites like those with HON certification).

Enjoy the moment, because time flies by way to fast when you have a baby – make sure to spend some special time with just the 3 of you every day.

Make time for yourselves as a couple – enlist the help of family and friends or find a babysitter so you can continue to build your relationship with each other.

Helping Baby Grow and Develop

Stimulating your baby's senses
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Believe it or not your baby will learn a lot in their first year of life. One way you can help them learn is to provide stimulation for them in different forms. This can be done in a variety of ways such as stimulating their vision and hearing or through touch and movement. Remember to spend some time every day working to help your baby explore the world around them.

Stimulating your baby's vision
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Make eye contact with your baby during times when their eyes are open. Look them right in the eye. They recognize faces very early in life, especially yours! This helps them develop their memory. Use a mirror to let your baby stare at his or herself. They will enjoy looking at “another” baby and watching the movements it makes.

Stick out your tongue for your baby or make funny faces. Starting at 2 days old newborns can begin to mimic simple facial movements as they begin to develop problem solving skills. Hold up two pictures for your baby to look at. They should be similar, but with some sort of difference between the two – maybe one has a house and the other doesn’t.

Even young babies will look back and forth between the two to try and figure out the difference between them. This can help them develop letter recognition and reading skills later on.

Stimulating your baby with laughing and singing
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Find ways to get your baby laughing. This can be through methods like gentle tickling, blowing on their arms and tummy, or making funny faces.

As they get older you can joke around more too. Laughter is great for babies! Sing songs to your baby.

Learn as many as you can or make up your own words to songs you already know. Play music to your baby. This can be Bach or Mozart or even the Beatles.

Learning music rhythms may help them learn math skills later on. Talk away. In other words, have a silly, fun conversation with your baby.

Chat away and pause at places where your baby would speak in the conversation. As your baby grows, they will learn to start chatting to fill in the spaces you leave.

Be sure to make eye contact and smile a lot! Play peek-a-boo, it’s great for getting babies to giggle and laugh – it also teaches them that objects can disappear and then come back.

Physical activities for your baby
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Turn yourself into a playground by lying on the floor and letting your baby crawl all over you. This will help boost their problem-solving skills and coordination.

Teach them to move to music.

You can teach them to do the twist, twist and shout or even twirl like a ballerina. This helps them develop skills like balance and coordination as well as a sense of rhythm.

Create an obstacle course by laying toys, boxes or sofa cushions on the floor and then show your baby how to crawl over and around or under the items. This helps with problem-solving, strength and coordination.

Play pick-up by allowing them to drop toys or pieces of wadded up paper off their highchair into a bucket or other safe container. This helps them learn and explore the laws of gravity.

Newborn hearing
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Newborns can hear immediately upon birth and are able to distinguish their mother’s voice above all else. If your baby does not seem to react to your voice or does not startle with a loud noise, be sure to tell your paediatrician.

Crying Baby

Reasons why your baby is crying
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

If your baby is crying, the first step is trying to figure out the reason. Some of the most common reasons why a baby is crying are:

Hunger is usually the first thing you should think of – they may give other signs first like rooting, fussing, smacking their lips and putting their hands to their lips.
A dirty diaper – many infants don’t like a wet or dirty diaper, so changing their diaper when they cry is a simple thing you can do to help calm them.
In need of sleep – babies may not just nod off to sleep when they are tired, they may get fussy and cry, so after feeding and changing diapers you may want to try soothing activities like finding a quiet place, holding them close and rocking them to help them get to sleep.
Wanting to be held – babies like to be cuddled, so if you have tried all of the above tips without success it could be that your baby just wants you to hold and cuddle them; also talk in a soft voice or sing softly.
Tummy troubles – babies can develop gas pains, colic, constipation, milk allergies and other conditions that make them cry; if this happens often talk with your doctor about ways you can soothe their tummy.
Needing to burp – a trapped gas bubble in your baby’s stomach can make them uncomfortable, so if they are crying after a feeding, try burping them to see if that helps.

Additional reasons are mentioned in the following tip.

Additional reasons why your baby is crying
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

In addition to the reasons mentioned in the previous tip, the following are reasons why your baby may be crying:

Temperature troubles – babies will often cry if they are too cold, this may happen when you are changing them or washing them; it can also happen if they are too hot, though this is less common.
Little irritations – babies are very sensitive to small discomforts like a hair wrapped around a finger or toe, scratchy clothing or being placed in the wrong position, so look for little discomforts if the big things don’t appear to be the cause of their distress.
Teething – newborns don’t have teeth coming in but sometimes their teeth will move around under the gums causing them discomfort; their teeth won’t usually start to come in until they are about 4-7 months; a cold washcloth and gentle pressure on their gums may be soothing.
Over stimulation – newborns can’t always process all the things that are going on around them, so if you think your baby may be suffering from too much stimulation take them to a quiet spot away from bright lights, hold them close and soothe them until they can calm down.
Not enough stimulation – some babies are outgoing and like to see what’s going on around them, so if you think this is your baby’s issue try carrying them in a sling, front carrier or backpack so they can get the extra stimulation they need.
Not feeling well – if you’ve met all your baby’s basic needs and they are still crying and fussy they could be coming down with something, so keep a close eye on them, check their temperature if you think they might have a fever and contact your doctor if needed.

Things to try to comfort a crying baby
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Sucking is soothing for a baby and can lower their heart rate and relax their stomach, so give them a pacifier or a clean finger to suck on when nothing else seems to stop their crying.

Babies are used to being warm and secure in the womb so when all else fails try imitating that experience by swaddling them and holding them securely or carry them with you in a sling.

Some babies respond well to sound and movement, so try putting on some music and dancing with them – gently of course!

Try white noise – often babies like noises that mimic the whooshing sounds they heard before they were born, so try running the vacuum cleaner, a fan or the water faucet or use a recording of a water fountain, a gurgling stream or waves.

A change of scenery can sometimes help, so dress your baby appropriately and step outside your front door; walk around slowly and talk in a soothing tone.

Get them moving – babies like motion so try carrying them around or take them for a ride in the stroller or the car; sometime this will work when nothing else seems to help.

Massage may be helpful for some babies – don’t worry about knowing the right movements, just try a soft, gentle massage in a warm place free from drafts.

Start all over again – sometimes it’s helpful just to start at the top of the list again; change their diaper, hold them close, feed them if their hungry and see if something works the second time around.

If you ever think your baby is in distress because of a health-related issue don’t hesitate to contact your doctor.

No question is ever “dumb” if it involves the wellbeing of your baby!

Feeling frustrated when a baby won't stop crying
The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

Keep in mind that crying won’t hurt your baby, they may just need a release so let them cry.

Put your baby down and let him/her cry for a while - make sure it’s a safe place like a crib or baby swing, they may even cry themselves to sleep.

Call someone whose advice you trust - a friend or relative who has experienced the same thing can be very supportive.

Take a break and let someone you trust take over for you – take a nap, take a walk, or even a hot shower to help you unwind.

Put on some quiet calming music to help you distract yourself. Take some slow deep breaths - deep breathing can help you relax and calm down.

Remind yourself that your baby will outgrow this phase - repeat those words to yourself for reassurance.

Never take out your frustration on your baby - shaking them will only make them more upset and could hurt them.

Remember, if you ever feel like you might hurt yourself or the baby call for help right away and get additional support from family and friends.

Dealing with Postpartum Depression - plus ways to deal with mental health after pregnancy.

Dealing with Postpartum Depression - plus ways to deal with mental health after pregnancy.

As a new mom, the birth of your baby is a beautiful and exciting time, but there is a darker side to childbirth. Postpartum depression affects about 15% of moms after delivery, and while it is a serious disorder it can be overcome through treatment.

What is Postpartum depression?

Feelings of anxiety, sadness and fatigue are common after birth and are often referred to as the ‘baby blues’ and should subside within the first two weeks. However, if these feelings stick around for longer, you could be experiencing postpartum depression.

Restlessness, mood swings, insomnia, irritability, disconnection from your baby and feeling of worthlessness are all red flags for postpartum depression. Some moms feel guilty or ashamed to be feeling this way, however PPD can affect any woman.

Don’t be afraid to reach out for help, as PDD is treatable through both medicated and unmedicated options.

What should I do if I have the symptoms of Postpartum Depression?

The good news is that PPD is treatable. There are a variety of common types of treatment, which depend on the type and severity of symptoms. Treatment can include counselling, therapy groups, antidepressants and hormone therapy. Self-help groups can be helpful, as it allows you to connect with others who have experienced similar problems and stop feelings of isolation.

Recovery time will also vary from mother to mother, but untreated the disorder will last much longer and can interrupt mother-child bonding. Getting help does not mean you are a bad mother, it is important to reach out if you are feeling depressed.

Postpartum Psychosis

In rare cases moms can develop postpartum psychosis. This should be treated as a medical emergency, and it is essential that you receive help right away. Symptoms include paranoia, delusion and erratic/disorganised behaviour.

How to deal with mental health after pregnancy

Your mental health is critical to you and your child’s well-being. If you are worried about PPD it is important to get professional help.

However, you can help your mood by slowly getting back into exercise, setting aside time for yourself and leaning on those around you for support. It is important to stay connected to family and friends so that you don’t feel alone.

Drinking while pregnant - what are the consequences

Drinking while pregnant - what are the consequences

Drinking during pregnancy is a huge NO, no matter what stage of pregnancy you are in. Alcohol causes harm to your unborn baby, and can cause them to have lifelong physical and mental problems.

If you are planning on getting pregnant it is best to avoid alcohol. But if you didn’t know for the first few weeks and have had a few drinks in this time, while this isn’t ideal it is somewhat common and shouldn’t cause you to panic. However, when you know you are pregnant, stop drinking.

The consequences of drinking while pregnant

If you drink while pregnant, alcohol passes through your umbilical cord to your baby. According to Centres for Disease Control and Prevention, drinking can cause miscarriages and stillbirths, as well as a range of physical, behavioural and intellectual problems. These disabilities are known as fetal alcohol spectrum disorder (FASD). Fetal Alcohol syndrome (FAS) is the most severe among the range of FASDs.

Kids born with FASD can be born prematurely with birth defects such as a smaller head, low body weight, deformities in their facial features and problems with their joints and heart. Growing up they can have issues with coordination, memory retention, attention, vision and hearing as well as intellectual disabilities. Some kids are born with problems that are only noticed when they go to school, when learning issues become apparent. There is no cure for FASD and FAS.

Every pregnancy is different, some moms drink very little and their kids end up with severe health problems, whereas others report drinking more and have children with very few problems. If you are struggling to stop drinking it is best to seek professional help

South Africa has the highest prevalence of FAS globally, 14 times higher than the global average. There are a number of local NGOs who focus their efforts on spreading awareness around the condition and programs which speak to pregnant mothers about drinking.

How does my diet affect my pregnancy?

How does my diet affect my pregnancy?

A healthy diet is always important, but during pregnancy you are eating for both you and your baby so it’s critical that you remain healthy. Eating poorly during pregnancy can have a long term impact on your baby's health growing up. So that being said, what foods should you be eating during pregnancy?

If you eat healthily already you won’t need to go onto a special diet during pregnancy, but it’s important to get the right nutrients for you and your baby through a balanced diet. Don’t be alarmed if you find yourself hungrier than usual, but even if you are expecting twins you won’t need to eat for two. It is also important to note that weight gain during pregnancy is normal, so don’t be alarmed by this.

Eating schedules differ between moms, however, it is generally recommended that you eat smaller amounts more frequently when pregnant, especially if you are struggling with morning sickness.

What to eat when you're expecting

Fruit and veggies are your friend during pregnancy. Providing much needed vitamins and minerals, as well as fibre which helps with digestion and keeps you feeling fuller for longer.

Protein is another important nutrient, and you should try to include it in your diet everyday as it helps your baby grow strong. Sources of protein include nuts, beans, pulses, eggs, lean meat and fish. However, raw, cured and uncooked meat are all risky to consume during pregnancy as they can cause toxoplasmosis.

Another important source of energy is carbohydrates, specifically whole grains. They contain vitamin B, fibre and iron, which are all important for the baby’s growth and staying healthy. These include oatmeal, wholewheat pasta and bread, potatoes and maize. If you are suffering from morning sickness, these blander foods fill you and can be eaten little and often.

Foods that are rich in calcium should also be eaten regularly. Dairy foods, such as milk, cheese and yogurt are all options containing calcium as well as protein and vitamin D. That being said, some cheeses (such as soft cheese like brie) should be avoided as they can contain harmful (although rare) listeria bacteria.

What foods should be avoided during pregnancy

There are certain foods that you should take care to avoid during pregnancy. As mentioned, rare meats and certain cheeses should be avoided. Liver and raw fish (i.e sushi) are also on the to-avoid list. Consuming too much caffeine can also affect the baby negatively. Coffee is the obvious drink to avoid, but be aware that soft drinks, green tea, certain energy drinks and chocolate all contain caffeine.

Morning sickness - what to expect and how to deal.

Should I be exercising while pregnant, and if so, how much?

Should I be exercising while pregnant, and if so, how much?

For most exercise is a part of life, so it is natural to want to keep active for as long as possible while pregnant. You may wonder how much exercise you can keep doing as your baby develops, and what routine changes you’ll need to make as your baby grows bigger.

If you have a complicated pregnancy or are dealing with a weak cervix, a low placenta or suffering from a heart condition, diabetes or asthma, it is best to consult with a doctor or health professional before putting together a pregnancy exercise plan.

What are the benefits of exercise during pregnancy

Improving overall health and wellness, exercise is a vital part of keeping you feeling your best and can help with backache caused by pregnancy, as well as prepare you for labour and delivery.

If you were active before your pregnancy, you should be able to keep training with modifications made to your program. Exercises that are low impact and carry small risk of injury are best and you should be able to remain active until birth.

Exercising during pregnancy can help boost your mood and energy levels, improve muscle tone, strength and lessen back pain. Exercise can also help reduce fatigue and stress, as well as help improve your sleep, all of which helps make your pregnancy easier on your body and mind.

Staying fit can also help shorten your post delivery recovery time, however, getting back into exercise postpartum can be difficult and you should avoid pushing yourself too hard in the beginning.

Exercising during pregnancy isn’t only good for your overall wellness, but studies show that it can also improve your baby’s health.

What type of exercise should I be doing?

During pregnancy it is important to keep tabs on how your body is feeling. If you have been exercising frequently pre-pregnancy it should be fine to continue to do so in moderation, however, if something feels strange or uncomfortable it is best to consult a health practitioner.

Swimming, prenatal yoga and pilates, walking and water aerobics are all exercises that you can focus on during your pregnancy. Water activities are good as they give you buoyancy and put very little strain on your body, especially when you are close to giving birth.

If you were an avid runner before, you should be able to continue into pregnancy with some alterations to your program.

Exercise to avoid

High impact sports with a risk of falling should be avoided. These include horse riding, mountain biking, downhill skiing. Contact sports, such as rugby, kickboxing and soccer are also preferable to avoid as there is a risk of being hit. Scuba diving is a big no-no as the baby has no protection against decompression sickness.

Why should I breastfeed my baby, and what if this is not an option?

Why should I breastfeed my baby, and what if this is not an option?

Breastfeeding is important to your baby’s health and is the safest and healthiest thing that you can feed your little one. It is recommended by the American Academy of Pediatrics (AAP) you should feed your baby exclusively with breastmilk for the first six months. Unfortunately, some moms can’t breastfeed due to medical or health reasons.

Read on if you want to know the benefits of breastfeeding, or if you can’t breastfeed your baby, here are some healthy alternatives.

What are the benefits of breastfeeding?

Breastfeeding is the perfect way to get all the nutrients needed to your baby, as well as being a special bonding experience between mom and child. Breast milk is optimally suited to babies providing all the right nutrients, vitamins and minerals, being easily digestible and helping protect your baby by providing important antibodies.

Baby’s who are breastfed have less ear infections, issues with diarrhea and respiratory issues. Benefits of breastfeeding include lowering your baby’s chance of getting infections and breastmilk can also help lower instances of asthma and eczema, and is thought to lower the risk of diabetes as well.

Not only is breastfeeding good for your baby, but it’s also good for you. It helps your bond with your baby as your body releases the hormone oxytocin, which helps your uterus reduce to its pre-pregnancy size as well as lowers stress levels.

And it’s an added bonus is that breast milk is cost effective and easily available. The only thing lacking from breast milk is vitamin D, and you can supplement this to your little one from birth.

What are alternatives if I can’t breastfeed?

Sadly some moms aren’t able to breastfeed their babies due to not having enough breastmilk supply, being on medication that could damage their baby’s health and, infectious diseases such as HIV. Although it's hard not to be able to breastfeed, remember this won’t stop you bonding with or providing nutrients for your baby.

The best alternative to your own breast milk is donated breast milk. However, if you are struggling to find adequate supply you can make use of baby formulas.

In South Africa, the South African Breastmilk Reserve and Milk Matters supports breastfeeding moms through the provision of donated milk. SABR focuses on helping premature babies under the age of 14 days, and Milk Matters supports babies in neonatal intensive care units (NICUs) in the Western Cape.

What to pack for the hospital?!

With your due date fast approaching, this is a very exciting, yet stressful time for most moms to be. Here is a great list of what to pack for the big day! Ideally, you should have your bag ready to go by 36 to 37weeks, apart from the last minute grabs such as your tooth brush and phone charger.

Please see our extensive list of the essential items and also items to make you feel more comfortable for mom and baby (and dad, of course!)

Baby

Car seat - Many hospitals won’t let you leave without one. Please make sure you know how to strap baby properly into the seat and the seat is secure in the car. Safety first!

A going home outfit: It's important to keep baby skin to skin (this means no clothes on baby; only a nappy) for as long as possible, as this promotes growth, bonding and a calming period for you and your baby. When it's time to go home, pack different outfits in different sizes as you don't know how big or small baby will be. Aim for an outfit in Newborn sizes, and 0-3 months. Don't forget a beanie or socks if the weather is cold.

Blankets or Muslin wrap to keep baby nice and cosy.

Bottles - If you are going into the hospital knowing you are going to bottle feed, take your bottles with. The hospital usually supplies the formula, but if you have a preferred brand, take some along. If breastfeeding doesn't work for you, don't stress! The nurses will provide the bottles and formula.

Nappies and wipes to keep baby clean and dry. The nurses in the hospital will show you how to change baby if you are a first time mom.

Mom

Your medical aid information, your pre authorization/ doctors forms, your ID card and all other important documents you may need. Keep this safely in a folder all together to avoid any stress.

A robe or dressing gown - This is such a handy item to have to cover up and make you feel comfortable

Pyjama's that button down at the front - If you are breastfeeding it's a lot easier to undo the buttons than lift your top continuously.

Comfortable, soft and loose pants such as lights weight shorts, stretchy leggings or sleep pants are ideal.

Maternity pads and disposable breast pads. Nursing bras are also wonderful and offers great support for breastfeeding moms.

Slippers or slip in shoes. Your feet may be a little swollen after delivery, so don't feel bad leaving the hospital in the snuggest and easiest pair of shoes you can slip into. Slipper socks also work great.

Cotton underwear, preferably in a dark or black colour. One that fits you well but rises above the uterus. This is good for moms who have a caesarean section and natural birth as it offers support and doesn't cause pain along the wound site.

Nipple cream - If you're planning on breastfeeding, your nipples will be happy you are being so proactive.

Toiletries - You will want to brush your hair and have a shower after baby has arrived. Take your shampoo, face cream, lotion and body wash, as well as your toothbrush and toothpaste. Deodorant, lip balm and extra hair ties are also a great items to have on hand.

Cell phone charger - Because your phone will be full of photos of your new addition to your family.

Water bottle and snacks. Take a reusable water bottle as its very important to keep hydrated during and post-delivery. Snack on dried fruit and wine gums to keep your sugar up and to give you energy (with permission from your midwife or doctor of course)

A magazine or book, your laptop or some music. Labour may sometimes become a little long. It’s good to keep busy.

Most hospitals and birthing clinics supply towels, pillows and blankets. If you have a favourite, take yours along to the hospital.

A set of clothes to go home in.

Your make up bag and straightener or curling iron. While you won't be focused on looking great during labour, you may want to take some photos after the birth of your little one. Get someone to help you and make you feel good about yourself (and the great work you've just done!)

Dad/Birthing partner

Camera - Take photos! Lots of them. This is a great job for dad to do during birth. It will make them feel a lot more involved.

Snacks: Another great job for dad. Full his bag with plenty of snacks and treats that you can both enjoy during your stay.

Comfortable clothes - As he may be sitting with you for quite some time, let him pack some tracksuit pants, t shirts, slippers and hoodies. Extra underwear is also a winner if he is staying overnight.

Chargers - For phones, laptops and cameras. The longer the wire, the better, as most plug outlets are likely to be far from you.

Toiletries - He may want to freshen up during the course of your stay.

Many private hospitals offer you a baby bag when you are admitted for delivery. This is a great item and will contain most, if not all baby's toiletries such as soap and creams.

If you forget something, it's not the end of the world. The nurses may be able to help or someone can go to the shop for you.

All baby ideally needs is a clean nappy, milk, and most importantly, you.

Back pain during pregnancy and how to deal with it

Back pain is a common occurrence during pregnancy and can be frustrating to deal with. Unfortunately, if you have any pre-existing back problems you are more likely to struggle with back pain during your pregnancy.

If you are suffering from back pain during your pregnancy and are wondering what you can do to help reduce it; we explain what causes it and how you can find some relief.

What causes back pain during pregnancy

If you are experiencing back pain during your pregnancy you are probably wondering what is the root cause of it. Generally there are two types of back pain that expecting moms deal with. Pelvic pain, which is felt in the pelvic tailbone area, and lumbar pain which is similar to any lower back pain felt when not pregnant.

There are a few culprits of back pain during pregnancy. Hormones, stress, weight changes and posture are all causes of sore and uncomfortable back.

During your pregnancy, your hormones change. One of them, known as relaxin, softens the joints in the pelvic region. This can directly impact on your back’s ligaments, causing you back pain.

Stress can also cause your back to ache, whether you are pregnant or not. If you are worried about your job, family or pregnancy, you can find that this added anxiety can contribute to back pain. This is due to the fact that anxiety can cause muscle tension, which can then translate into back pain.

Changes in weight as your baby grows and shifts in your centre of gravity can also be a cause of a sore back. If you're already struggling with poor posture or back ache, then back pain during your pregnancy becomes far more likely.

What can help relieve my back pain?

Completely alleviating your back pain may not be possible, but there are things you can try that could help ease and manage your pain. Avoiding lifting heavy objects, opting for flat, supportive shoes and getting plenty of rest are all things you can try to improve your back ache.

Exercises that help strengthen your glutes and abs can also help relieve back pain. Prenatal yoga and water aerobic classes are examples of gentle exercises which can help strengthen your body.

However, if you are feeling cramps, experiencing vaginal bleeding, feeling feverish, numbness or sporadic pain you should consider consulting with your doctor, as these are all more than just normal pregnancy back pain symptoms.

C-section questions, answered

One of the biggest decisions you’ll make about your baby’s birth is whether to have a vaginal birth or a Caesarean section, also known as a c-section. Neither method is objectively better than the other, some moms need to have c-sections for physical or health reasons, or decide that they would rather opt for a c-section for personal reasons.

Focusing on the c-section, we’ll let you know what you can expect when having one and what the average recovery time is. When making this decision you should consult with your health practitioner, but it won’t hurt to know more about what is happening to your body during the process so that you can make the most informed decision for you and your baby.

So what exactly is a c-section?

C-section is the surgical delivery of a baby. During the process you doctors will cut into your abdomen and your uterus and lift your baby out of this. As you are having a major surgery, you’ll typically have an epidural. This way you’re numb, but still awake so you can experience the magic of your baby’s birth.

Both c-sections and vaginal births have their pros and cons. You’re likely to take longer to recover from a c-section birth and you’ll probably feel pain in the incision area for a few weeks. As it’s a surgery, there’s a risk of damage to surround organs, infection and excessive bleeding. Make sure to consult with professionals about what works best for you and your baby before making a choice.

When is a c-section necessary?

Some moms elect to have c-sections before the time, whilst others may need to have an emergency c-section due to complications that arise during birth. If you are expecting twins, have high blood pressure, diabetes or have an infectious disease, such as HIV or genital herpes you’ll schedule your c-section ahead of time.

Unplanned c-sections are necessary if your labour doesn’t start or stalls, if you become too exhausted or your baby goes into distress, if the umbilical cord slips into the birth canal before the baby (as there is a risk of the baby’s air supply being cut off) or if your uterus ruptures.

How long will I take to recover from a c-section?

Don’t expect too much of yourself after having a c-section, you’ll typically spend around 3 to 4 days in hospital and take about 4 to 6 weeks recovery time at home before you start feeling normal again. Some moms experience muscle or incision pain for a few months following the c -section.

Intermittent fasting and pregnancy, is it dangerous?

Gestational diabetes

Gestational diabetes is higher than normal blood sugar (glucose) levels, diabetes, which is first diagnosed during pregnancy. During your pregnancy it is important that you monitor your blood sugar levels, exercise and eat healthy to keep your blood sugar in a healthy range.

Getting diabetes during your pregnancy doesn’t mean that you’ve had it before or will have it afterwards, but unfortunately, if you’ve had gestational diabetes during your pregnancy you’ll be a higher risk of getting diabetes type 2 after having your baby.

How do I know if I have gestational diabetes?

Generally, moms with gestational diabetes won’t notice that they have it as symptoms are so mild. Being thirstier than normal, or needing to urinate more, are often put down to normal pregnancy and not symptoms of an issue.

Because of this it’s important that you get your blood sugar tested regularly. Gestational diabetes is caused by changing hormone levels affecting the way that your body processes blood sugar, meaning that your blood sugar levels rise and you get diabetes.

How can I avoid gestational diabetes?

While it’s not entirely clear while some moms get diabetes and others don’t, factors such as excessive weight before pregnancy, diabetes in the immediate family and lack of physical activity are all things which increase your risk.

Healthy life choices are the best prevention. Even if you do experience gestational diabetes, being healthy can stop you getting gestational diabetes in your next pregnancy and lower your risk of type 2 diabetes afterwards. Eating healthy (cutting out bad sugars and focusing on veggies, whole grains and good proteins), staying active and losing unnecessary weight are all good lifestyle choices that won’t just help with diabetes, but other health problems too!

Can gestational diabetes affect my baby?

Typically, moms who have gestational diabetes deliver healthy babies - getting the right treatment can make all the difference. However, gestational diabetes can lead to problems such as your baby growing too big (and you needing a c-section to deliver), premature birth or hypoglycaemia (low blood sugar) at birth.

If you struggle with gestational diabetes, you are at risk of preeclampsia and type 2 diabetes. This is why managing the condition is critical to both you and your baby’s well being.

Gestational hypertension, what is it and how can I avoid it?

Home births vs the hospital - what you need to know

If you’re expecting a baby then you’ll probably know that you’ll have a choice between a home or hospital birth. If a home birth is something you’re considering it’s important that you weigh up the relative pros and cons. A home birth means you’ll be giving birth at home as opposed to the hospital, and if this is something that you are considering it is important that you discuss it with your doctor.

What are the benefits of a home birth?

The first pro of a home birth is that you are at home, in a familiar environment with familiar people or trusted friends. It is only recently that hospital births have become so common, and prior to half way through the 20th century, most births did happen at home .

Another reason why some moms choose to deliver at home is the fact that allows them to give birth with a lesser degree of medical intervention and they have more freedom in the birthing process. After giving birth you are able to be in the comfort of your own home with your new baby and family, another reason why home birth would be chosen over a hospital by moms.

If you think this may be an option for you, you’ll need to find a midwife who has experience with home births so that if any issues should arise, she has a contingency plan to deal with the situation.

The risk depends on your situation. If you are only carrying one baby, don’t have diabetes or high blood pressure, haven’t had a previous c-section and live around 15 mins away from the nearest hospital (in case of emergency) you are a more ideal candidate for a home birth. It’s important to weigh in on the possible risks before deciding if a home birth method is right for you and your baby.

When would the hospital be a better option?

Generally speaking, hospital births are safer because there are always doctors available in the case of an emergency, for instance if the baby becomes blocked in the birthing canal or the mom starts hemorrhaging.

During your home birth, you may need to be transported to the hospital if your labour or birthing process doesn’t go to plan (that’s why it’s important to live close by to one if you choose this option). If your labour is slow, you need pain relief, the baby shows signs of distress or isn’t head first it’s best to be transported to the hospital for medical assistance.

What do you need to prepare for a home birth?

If you are seriously considering a home birth make sure you’ve consulted with your doctor to make sure this is a good option for you and your baby. If it’s something you want to consider, you’ll probably be wondering what you need to prepare for a home birth.

Before getting to the details, you’ll need to choose a midwife or health care professional to assist, create a birthing plan, a well as a plan to prepare for a hospital transfer, should this become needed.

If you still have questions, Home Birth South Africa, which is a website dedicated to home births in South Africa, has many resources you can browse through.

Physical touch & newborns - why is this so important

The birth of your baby is a beautiful and special moment in both of your lives. You may be wondering about your newborn’s senses, while they are born with all necessary senses, some are less precise than others and develop as your baby grows.

Physical touch is an important aspect of your child’s growth, coming from your womb, where they are tightly cocooned in your womb. Skin to skin contact offers benefits to both you and your baby, and touch is one of the senses that can help comfort your baby, making them feel more secure and helping strengthen the bond between the two of you.

Why is touch important?

Touch enables your baby to learn more about the world, bond with their mother and learn communication skills, as touch and body language will be the first way that you can ‘speak’ to one another. Breastfeeding is an important part of this, as your baby then spends time in her mother's arms.

The benefits of touch goes beyond the physical. Contact between mom and baby has been shown to lower cortisol levels, which in turn benefits the functioning of the immune system. Children that are deprived of touch can be more aggressive with other conduct disorder problems.

What is swaddling?

Coming from a tightly packed womb, you’ll find that your baby is comforted by touch and close cuddles. Swaddling your baby in a blanket is also another technique that you can use on young babies to help them feel more secure, as it stops them from upsetting themselves from their own startle reflex. It’s important that your newborn finds their new world a comfortable and soothing place.

Swaddling is an old technique, and beyond helping your little one feel safe and secure, your baby is likely to sleep better and will be kept nice and cosy in their blanket. If you decide to swaddle your baby it’s best to do so from birth, as opposed to introducing it when they are older as this can increase the risk of Sudden Infant Death Syndrome. Using the proper techniques when swaddling is also important, as incorrect wrapping can lead to issues.

Postpartum recovery - How long does it take and what can you expect?

Premature birth - what to expect

Expecting a baby is an exciting time of your life, and you want to make sure that you do as much as you can to make sure your new child is as healthy as possible. Premature birth is something you want to try to avoid or manage as carefully as possible. In many cases the cause is unknown, and according to The World Health Organisation, one in ten babies are born preterm.

A birth is considered premature when a baby is born before the 37th week of pregnancy. The final few weeks in the womb are important to your baby’s full development, so being born prematurely can lead to longer hospital stays, short term, and long term complications.

Why does it happen?

Some of the more common risk factors which contribute to preterm births are having had a premature birth before, you’re pregnant with twins/multiples or you have issues with your uterus or cervix. However, often the cause of preterm birth often can’t be identified.

Your health is also a factor that impacts on your likelihood to have your baby prematurely. Smoking during your pregnancy (which is not recommended), diabetes, high blood pressure (which can develop into preeclampsia) and being over or under weight are all potential premature birth causes.

To try and avoid preterm birth you can talk to your doctor about any existing health issues, such as depression, diabetes or high blood pressure) before getting pregnant - this way you can manage any problems with a treatment plan. Waiting 12 months between pregnancies and eating healthy (making sure that you get the correct prenatal vitamins needed) can also help prevent premature birth.

What if my baby is born preterm?

If your baby is born prematurely they are at risk for long and short term complications. Many preterm babies lead completely healthy lives, however, the more premature and underdeveloped your baby is when they are born, the more likely they are to have issues.

If your baby is born prematurely they may be put into a neonatal intensive care unit into an incubator. Some babies will spend longer in the unit than others, this all depends on when they are able to live without medical support.

Preparing your home for your baby

Waiting for you baby to arrive is both exciting and nerve wrecking. In order to mentally prepare yourself and your family, you can start getting your home ready for the newest addition of your household.

The urge to get your home ready for your baby is also known as nesting, and it’ll normally happen near the end of your third trimester. If you are ready to start spring cleaning, here are some tips on how best to organise your home for little one.

Have everything ready for your return from the hospital

When you and your baby return from hospital you’ll probably be feeling tired and sore, so making sure your home is ready before you go into labour is a good idea. Food prep, cleaning and buying home supplies are all things that’ll become more difficult with a newborn. Meal prepping, having a stocked baby changing table and home essentials stock piled will all be things you’ll be glad to have done beforehand.

Baby proofing your home

Baby proofing your home can ideally start up to 3 months before your due date, as this will give you time for any projects that may take slightly longer. Cover all electrical sockets, get safety latches for cabinets and get rid of any loose or dangling cords.

Not only can you take your time prepping your home, but you can also make sure that you are ready with baby essentials, such as a changing table, a baby monitor and newborn baby clothes. All things you don’t want to be looking for postpartum with a baby to look after.

Don’t over do it

Although it can be tempting to go full throttle with home adjustments there are certain things you should avoid to prevent injuring yourself. Don’t move large furniture, as your ligaments and tendons are softened by pregnancy hormones, making a strain or injury more likely. Avoid reaching too high, as this can put strain on your lower back (which may already be achy).

Delegating to your family and friends eager to help will give you the opportunity to rest while making sure that your home is perfect for your newest addition.

Smoking and pregnancy - should I quit

If you’re an avid smoker you’re probably wondering if being pregnant means you should wave your smoking habits goodbye. Unfortunately, even if your health isn’t enough for you to stop, your baby's health should be.

What can happen to my baby if I keep smoking?

Smoking during your pregnancy is harmful to your unborn baby. The chemicals in cigarettes are both damaging to you and your baby; nicotine and other harmful poisons increase the risk of health problems for unborn babies.

Second hand smoke, vaping and e-cigarettes are all still damaging to your baby’s health and should also be avoided (or quitted). You may need to designate your house a non-smoking area, and ask any friends and colleges not to smoke around you.

So what exactly does smoking do to your unborn baby? Smoking lowers the amount of oxygen available to your growing baby and nicotine damages the baby’s brain and lungs. Smoking can make it harder to conceive, and if you do fall pregnant, can lead to miscarriages or stillbirth. Babies can be born premature, have a low birth weight, or be born with birth defects.

Smoking during pregnancy can also affect your baby’s health after they are born, leading to cases of Sudden Infant Death Syndrome, asthma and other respiratory problems and infections.

Help - I am really struggling to quit!

Even if you have decided that quitting is in both of your best interests, this may be easier said than done. If you are pregnant already it is best to quit without using any medication, as this is healthier for you and your baby.

You also won’t be able to transition to vaping or e-cigarettes, as these too, are harmful and usually contain nicotine, which is damaging to health.

In order to quit for good, try avoid the triggers that make you want to smoke, and try find something else that you can do when the craving kicks in. Get the support of your family and friends, or join a stop-smoking group or self help plan. Whatever your plan is to stop, you can be sure that both you and your child’s health will benefit from it.

Sunburn in babies, how to prevent and treat it

The common cold in babies

With COVID19 prevalent globally, the thought of your baby catching a cold could be one to send shivers down your spine. But don’t fret, here are the symptoms of the common cold, what is considered normal and what is cause for concern.

What is a cold?

The common cold is caused by a variety of different viruses, and is an infection of the throat and nose. When a baby is born they have a weaker immune system, which develops as they grow older. Understandably though, this makes it easier for them to catch a cold. Babies do build up antibodies when they are exposed to germs, however, it takes 2 to 3 months for their immunity to fully develop.

There are many types of viruses that are the cause of colds, but luckily most colds will help increase your little one's immunity against other another nasty germs.

What is normal and what can I do to prevent my baby catching a cold?

Unfortunately, as the cold is caused by viruses there is no cure for it, but you can try naturally calm your baby's symptoms. Unfortunately antibiotics won’t work as viruses are the culprit.

It is normal for a cold to last 7 to 10 days. Symptoms include a runny nose, cough and low grade fever. Although alarming, fever is your baby’s natural response to the virus. Don’t give over the counter medication to your baby as these can cause dangerous side effects in young children, but extra fluids, saline spray and air humidifiers are all things you can use to help your baby.

When a cold causes your baby to have trouble breathing, a high fever or dehydration it is time to consult with a doctor. Additionally, if the cold lasts for an extended period of time without getting better it is also best to seek professional help.

Babies often catch the virus from older siblings or daycare, so if you can limit your baby's exposure to other people this will help prevent them picking up unwanted viruses. Ask visitors to wash their hands before touching your little one and make sure to keep the baby’s utensils and towels separate from the rest of the household. Keeping your baby up to date with vaccinations is also a very important action that can help protect your them.

Veganism and pregnancy

Veganism is becoming an increasingly popular lifestyle which abstains from the consumption and use of animal products, predominantly for health, and/or ethical reasons. If you’re vegan and are considering pregnancy, or are pregnant, you are probably wondering how to best provide nutrients for your growing baby, and if veganism is still the best option for both of you.

Can I stay vegan while pregnant?

Veganism is often criticised for its lack of certain vitamins and minerals that a typical ‘balanced’ diet contains. Luckily, it is still possible to stick to your vegan diet during pregnancy - you’ll just have to make sure that your growing baby receives the nutrients that she needs.

While pregnant, it’s important to eat foods that contain folic acid (a B vitamin), calcium, vitamin D, iron and protein - you can get this from the food you eat as well as supplements. If you’re wondering where you can find these important nutrients in a plant-based diet, read on.

Citrus fruits, dried beans and leafy green veggies are all foods that include folic acid. Typically dairy is a source of calcium, however, non dairy foods rich in calcium are broccoli and kale. Vitamin D can be found in mushrooms and fortified products, such as rice milk and soy milk. Although meat is often seen as a primary source of protein, beans, peas, nuts and seeds are all rich in protein. Potatoes and tofu are also good foods to eat when replacing meat protein, and iron can be found in spinach and beans.

What nutrients are typically lacking in a vegan diet?

As a vegan, there are certain nutrients that you can’t find in plants - during pregnancy it becomes even more important to supplement these. Vitamin B12 (which helps with proper brain development), vitamin D (which aids bone and teeth development), omega 3 fatty acids and iron (you’ll need about twice as much when pregnant) are vitamins and minerals you might need to supplement.

Even if you’re not vegan, making sure your baby gets all the correct nutrients is important and may mean adjusting your diet. If you are planning on sticking to a strict diet plan it’s a good idea to consult with someone knowledgeable first.

What vitamins and minerals are needed during pregnancy

As an expecting mom you’ll want to do your best to make sure that your baby is as healthy as possible. What you eat is critical during this time, as everything your baby needs comes from you. Prenatal vitamins are supplements which can be taken during pregnancy which contain needed vitamins and minerals.

What vitamins and minerals are essential and why?

During pregnancy your vitamin and mineral needs will change as you now have a growing baby to provide for. Your food should contain much of the vitamins and minerals needed during pregnancy, particularly if you are already following a healthy, balanced diet.

Folic acid and iron are typically found in most prenatal vitamins and are essential in a healthy pregnancy. Folic acids helps to prevent neural tube defects and iron supports healthy growth, helping prevent anemia and blood (in both mom and baby) carry oxygen

Vitamin D, calcium and iodine are other important nutrients that are needed during pregnancy. Vitamin D aids in the development of the bones, teeth and nervous system, calcium helps bone and teeth development and iodine is important in brain development.

Getting the correct micronutrients is important. Deficiencies can lead to complications such as hypertension and a low birth weight. However, it’s also important not to exceed the healthy amount of certain vitamins and minerals - too much vitamin A, for example, can cause birth defects.

What foods should I be eating?

Prenatal vitamins are a good idea to cover any nutritional gaps you may have, while they may supplement your diet they don’t replace a healthy lifestyle. Therefore, eating correctly also greatly benefits you and your growing baby.

Foods you should try include in your diet are dairy products, such as milk and yogurt, as they contain extra protein and calcium, as well as probiotics. Legumes, such as lentils and soybeans are another good food to include - these contain protein, fibre and folate (which is very important during pregnancy). Sweet potatoes, high in vitamin A and fibre, are another good veggie to add to the shopping list. Eggs, broccoli, lean meat and berries are other wholesome foods you should be including in your diet.

A healthy pregnancy benefits both you and your baby in the long run, not only does it ensure that you deliver a healthy baby, but helps your child throughout adulthood development.

Working and pregnancy - when to stop and how much is enough

As an expecting mom with a career you may be wondering when the best time would be to stop working and how you can stay comfy and productive when you are still in the workplace. Morning sickness, back pain, frequent bathroom breaks and other pregnancy related symptoms can make working as you used to a more challenging task for you.

It’s important that you calculate the risks that your job could possibly have to you and your baby. For instance if you are working with chemicals, heavy metals or radiation you’ll need to either stop working or take extra precautions. Heavy lifting or labour intensive jobs and lots of travel for work are also jobs that’ll become more difficult as your pregnancy progresses. Desk work and computer work are generally regarded as safe, whereas jobs that require lots of standing will become more difficult in later pregnancy.

Dealing with work and pregnancy

Working can be stressful without having a growing baby in your belly. The physical and emotional changes that you experience can make meeting your body’s and workplaces’s demands a challenging task. However, some moms with healthy pregnancies are able to work almost until they go into labour, how much you can do will depend on your pregnancy.

Morning sickness is something many moms have to deal with. There are ways you can help manage nausea at work. Avoiding dining areas, packing mouthwash and a toothbrush and packing in soothing lemon and ginger are all things you can do to make yourself more comfortable. Eating and drinking little and often can also help keep the nausea at bay.

Be sure to dress comfortably, and try to take frequent breaks and walks, as this’ll also help you stay more comfortable.

What rights am I entitled to as an expecting mom in South Africa?

As a pregnant employee, you are probably wondering what rights you’re entitled to. It is a good idea to inform your employee as soon as you can, so that your employer can manage the situation as best as they can (for both of you) - they are required by law to maintain a work environment that is safe for their employees.

As an expecting mom, you will be glad to hear that you’re well protected under South African law - you may not be discriminated against or dismissed due to your pregnancy. You also have the right to four consecutive months unpaid maternity leave, anytime from four weeks before your expected birth date. Unfortunately employees are not obligated to pay you during this period, however, your job will be kept open for you until your return to work after maternity leave.

Caffeine and pregnancy - am I allowed?

You may be wondering if your morning cuppa is something to be avoided now that you’re pregnant. Generally, caffeine should be avoided during pregnancy, as it can harm your baby. However, you can consume caffeine in small amounts, so you won’t need to go cold turkey on your coffee habit. But how much is too much? And what caffeine high food and drink should you be avoiding?

How does caffeine affect you and your baby?

Too much caffeine can have a negative impact on both you and your baby. If you’ve drunk a lot before getting pregnant you may find adjusting to only one cup a day (or the equivalent) pretty tough. As a stimulant, caffeine has the effect of making you feel more awake and alert, but too much (even before getting pregnant) isn’t good for you.

Caffeine can increase your blood pressure and heart rate, and leave you feeling fatigued when the stimulant has left your system. Caffeine is also addictive, while it doesn’t cause addiction in the way that drugs do, drinking it often can increase your dependency on it. When you’re pregnant your body will metabolize caffeine at a slower rate.

Some studies have linked increased caffeine intake to miscarriage (although there are conflicting studies on this) as well as low birth weight. Because the risks aren’t fully understood it is best to limit your intake.

How much is enough?

When you find out you’re pregnant it’s best to limit your caffeine intake to 200mg per day. This is the equivalent of two cups of instant coffee (filter coffee has more) or 3 to 4 cups of brewed tea. Energy drinks, sodas and chocolate are other sources of caffeine which you should consider.

Remember, caffeine isn’t the only thing in these foods and drinks, energy drinks and sodas have lots of processed sugar, and some energy drinks also contain ginseng, which should be avoided during pregnancy.

What are alternatives to caffeine?

If you are planning on sticking to as little caffeine as possible per day you’re probably wondering what healthy alternatives there are. Luckily in South Africa, rooibos tea is very popular and perfectly safe to drink. You can swap out filter coffee and flat whites for rooibos tea and red cappuccinos. Decaf coffee is another alternative, but it’s best not to overdo this one as it still has trace amounts of caffeine.

Dealing with anxiety during pregnancy

Pregnancy can be a very happy and exciting time of your life, however, it can also be a time that is very difficult for some expecting moms. This is often made more difficult by the fact that many family and friends expect you to be thrilled, and conflicting emotions are often surrounded by guilt. Your mental health is important, and you shouldn’t expect yourself to snap out of it, or soldier on alone.

What is anxiety during pregnancy?

It’s natural for an expecting mom to have worries, this is a new and ever-changing part of your life. However, if your anxiety is ever-present, can’t be controlled easily and impact on your daily life it may be time to seek help.

Worrying is part of being human, and if you have struggled to conceive or have lost a baby before, it’s very understandable that you may worry about your baby’s health. You may also worry about whether you’ll be a good parent or how your family dynamic will change, and these are all normal worries.

But if you find your heart racing, your breathing shallow, obsessively worrying with racing thoughts, feeling restless or struggling to eat or sleep you may have anxiety. Anxiety in pregnancy is fairly normal, and you’re more likely to experience it if you’ve had anxiety in the past, have a high-risk pregnancy or are dealing with huge life stresses.

What can I do about it?

If you think you may have anxiety during your pregnancy, know that you are not alone or abnormal, as many expecting moms have experienced this. If you’re struggling, the best way forward is not put up with it, but to seek help.

Speaking to a psychologist is a good way to start dealing with why you are suffering from anxiety and how you can deal with it. Medication during pregnancy can be tricky but are an option if they’ll benefit you and your babies well being.

Staying active, eating healthy and trying to get enough sleep are also ways in which you can help yourself. Talking to others that have gone through pregnancy, or making sure that you rely on your family and partner for support are also ways in which you cope with your feelings and feel less isolated.

Dealing with kids and pregnancy

Mental health and pregnancy - Antenatal depression

Your health during and after your pregnancy is important to both you and your baby. Normally when people think health, assume physical, but your mental health is just as important. If you are struggling with anxiety and depression during your pregnancy, this is known as antenatal depression. You’re probably chalking your mood swings and doubts down to pregnancy hormones, but when should you start to be worried about your mental health during pregnancy?

What is antenatal depression?

Mood swings during pregnancy are fairly normal, as your body is adjusting to changing hormones. Not only are your body’s hormones changing, but the emotional, physical and psychological changes that you are going through during pregnancy can also be overwhelming.

Most antenatal care focuses on physical health, meaning depression and anxiety are often overlooked during pregnancy. Postnatal depression is far more commonly addressed than prenatal, and it is important that both are equally acknowledged - your mental health is always important.

Antenatal depression is different from mood swings in the way that it is a persistent feeling of sadness or loss. Many of the symptoms of depression are similar to what can normally be experienced during pregnancy, such as fatigue and changes in sleep patterns. However, when you are struggling to function normally day to day, or your symptoms persist for weeks on end, it may be time to find professional help.

What can I do if I think I have antenatal depression?

If you are worried that your feelings of frustration or sadness are not just normal pregnancy blues, here is what you can do to help yourself. Talking to a professional is always a good first step as they can guide you in a direction that will work best for you and your baby.

You could help yourself feel better by looking after yourself. Eating healthy, exercising and sleeping well are all ways in which you can boost your serotonin levels. Speak to people with similar experiences or open-up to your close friends and family. Building your support network can help you feel less isolated and alone.

Putting together your birth plan

As you enter your third trimester you’ll have probably done a fair bit of research on the birth process (if this is your first) and may have a good idea of what you want before, during and after delivery. There are many options and opinions, from whether or not you want pain medication to how many people you would like supporting you. However, trying to keep track of your choices during labour may be tricky, which is why you’d put together a birth plan. So what exactly is it and how do you put one together?

Why should I put together a birth plan?

Your birth plan is your choices or preferences before, during and after labour and delivery. While things may not always go according to plan, having your preferences written down and communicated means you, your midwives and doctor have a more mutual understanding. However, if your pregnancy doesn’t go accordingly, you need to be prepared to make adjustments on the day.

What should be in my birth plan?

Your birth plan is how you’d like everything would go in the best-case scenario. Your birth plan will also have to take into consideration what is available at the hospital or place where you are giving birth.

Some birth plans are very basic, just outlining a simple overview, whereas others may be far more detailed and in-depth. The choice is yours.

Typically a birth plan will include before, during and after labour and birth preferences. Such as who you want to assist you during birth, whether or not you want any pain medication, you birthing positions, and requests for newborn care, such as skin-to-skin time.

How can I learn more about the birth process?

If you feel like you need to top up your birthing knowledge before putting together a plan they are a few ways you can go about this. Joining antenatal classes are a good way to learn more and to meet other women in your position. Chatting to friends or family who has been through the birthing process themselves is another good way to see what would work best for you. If you and your partner are having a baby together, keep them in the loop as well. Find out what they expect during labour and you can chat about what you want, and what role you see them playing in the process.

Yoga and pilates for pregnant moms

Staying active during your pregnancy is another important way of staying healthy. Not only is exercise good for you physically, but it helps relieve stress, improve sleep and boost your mood. However, being pregnant, especially later on in your pregnancy, means that you’ll need to consider what exercise you’re doing. Contact and high-risk sports are a no-no, but if you are looking for a way to stay fit, prenatal yoga and pilates could be your answer.

Why yoga and pilates?

Prenatal yoga and pilates can help you strengthen your body, stop excess weight gain and help prepare your body for childbirth. Both are low impact and can be adjusted to suit you and your growing baby.

During your pregnancy, you may experience backache, aching legs and abdominal pain. Providing nothing serious is wrong, yoga and pilates can help alleviate pain through strengthening your body. Prenatal yoga and pilates classes are specifically tailored to expecting moms, so should be completely safe unless you are recommended otherwise.

Getting ready for birth

Not only can these practices help reduce stress and anxiety, but they can also help you during childbirth. The combo of stretching and strengthening your body should mean that your body is more equipped to deal with the stress of labour and birth. Strong core and pelvic will help support your spine and help you during birth.

Joining prenatal yoga and pilates classes will help you connect with other expecting moms and, a professional can guide you through which poses are best for you throughout your pregnancy.

Not only can yoga help you physically, but the breathing techniques you’ve learnt can help calm and focus you during labour.

Is there anything I should be cautious of or avoid?

Although good for you, there are still certain yoga and pilates poses and exercises that you should avoid during your pregnancy. If you are new to yoga and pilates, most studios offer prenatal classes for beginners, and, if you are practising already you can probably continue with most of your practice, just let your instructor know you’re expecting - they can help you modify your routine.

Things to be cautious of are hot yoga, full inversions (poses on your head), deep twists and exercises that cause you to crunch your abdominal cavity.

Your body is in constant flux as your baby develops, meaning some days you’ll feel energised whereas otherwise will leave you feeling drained. Because of this, it’s important that you are aware of how your body is feeling while practising. If you notice anything unusual or painful it’s best to chat with your doctor.

What is abdominal separation and how do I deal with it?

Week 4 of your Pregnancy

Week 5 of your pregnancy

Week 6 of your pregnancy

Week 7 of your pregnancy

Week 8 of your pregnancy

Week 9 of your pregnancy

Week 10 of your pregnancy

Week 11 of your pregnancy

Week 12 of your pregnancy

This is now the last week of your first trimester, which is week 1 to 12. Your clothes are probably starting to feel a little tighter than they used to, but the good news is that some of the first-trimester pregnancy symptoms, such as morning sickness and fatigue should be easing up soon. During the first trimester, your baby will have grown from an egg to a fully formed baby (with lots of growing to do) and you’ll have had your first check-up and ultrasound.

Your body at week 12

At week 12 you’ll probably notice that your morning sickness may start to subside. This is because the hCG hormone is starting to level off. However, not all moms are this lucky, as some experience nausea in their second trimester as well, or even throughout their whole pregnancy.

Stomach pain, cramping and constipation are also pregnancy symptoms you may be experiencing. Not all women experience constipation, however, it is fairly common thanks to pregnancy hormones. If you experience sharp or severe pain, it’s important to seek medical help as quickly as possible.

Things to keep in mind

Throughout your pregnancy both your mental and physical wellbeing is important. Many articles on pregnancy neglect to explain the mental challenges that expecting moms can struggle with during this time. Pregnancy hormones, the added stresses of a new life growing inside you and previous or current depression and/or anxiety can mean that you may also struggle with antenatal depression and anxiety.

Tell-tale signs of antenatal depression are feeling sad or anxious all the time, and lack of interest in things that used to. If you do feel that you’re struggling it’s important that you reach out to a health care provider and rely on family and friends for support. Joining a support group of moms, or moms-to-be in a similar position can also help you feel more at ease.

Where is your baby at in week 12

Your growing baby is now roughly the size of a lime or a plum. At this point all your baby’s important features, body parts and organs are in place, they just have lots of growing and maturing to do. Your baby’s tiny developing bone marrow is starting to make white blood cells and their muscles and nervous system are maturing.

Week 13 of your pregnancy

Week 14 of your pregnancy

Week 15 of your pregnancy

Week 16 of your pregnancy

Week 17 of your pregnancy

Week 18 of your pregnancy

Week 19 of your pregnancy

Week 20 of your pregnancy

Week 21 of your pregnancy

Week 22 of your pregnancy

Week 23 of your pregnancy

Your growing baby is making her presence known, and you may regularly feel little kicks inside you when she is awake. Your body is also starting to take some strain, and you may have uncomfortable feet and back to name a few. While you are excited to meet your little one, you may notice this excitement in strangers who might attempt to touch your baby bump, and this added attention is not necessarily something you’re happy with.

Your body at week 23

At week 23 you may be experiencing a variety of bodily aches and pains as your body takes on the strain of growing and carrying a small human. Leg cramps, swollen feet, bleeding gums and a tired, sore back are unfortunately all normal during pregnancy.

During this time you may also feel stressed out and overwhelmed. Although pregnancy is a beautiful and exciting time, it can also be very stressful for moms to be. You may be under financial strain, and you may feel pressure at work to finish up pieces of work before going on maternity leave. All of this is normal, and if you feel like you're not coping well it’s important to speak to a health professional who can help you through this tough time.

Your baby at week 23

Your baby is now the size of a squash and in their 23 week, your baby is now able to survive outside your body if they are born prematurely (although they aren't’ ready to be born yet and have lots of growing to do!). Their lungs are developing and their face is fully formed, it just needs to do some filling out first.

Your baby is also gaining weight each week (they should double in weight in the next 4 weeks), so by the time your baby is born, she’ll be the plump, chubby little one you’re expecting. Their middle ear bone is also hardening, and they are able to hear you talking to them.

Things you should remember at week 23

During your second trimester as your baby bump grows you may experience both wanted and unwanted attention to your baby bump, as well as advice from everyone - from strangers to your mother. Dealing with this added attention can be overwhelming at first, but be sure to state your boundaries clearly if strangers attempt to touch your bump. While some moms-to-be may not mind extra attention, others may not like the invasion of their space when strangers want to touch their growing baby belly.

Week 24 of your pregnancy

You’re a good few weeks past half way of your pregnancy, which means you are closer than ever to finally meeting your little one. In terms of months, you’re about 6 months in, which means you only have 3 left to go!

Your Body at Week 24

As you near your third trimester, you may notice that your body is feeling more uncomfortable thanks to your growing baby. Back ache, tired swollen feet, leg cramps and constipation are all pretty common during pregnancy. You’ll also be gaining weight (which is completely normal) and your breasts are also bigger.

Heartburn may be something that you’re struggling with and this is normal during pregnancy thanks to hormones and your growing baby taking up space. Your pregnancy hormones are the reason the valve between your stomach and throat doesn’t close as it should, as the hormones relax the tight muscle between your stomach and your esophagus. Your growing uterus can also put pressure on the stomach, making it more likely that acid can spill out.

Your Baby at Week 24

As your baby grows, they are putting on more and more weight, and their muscles are developing and gaining strength - which means their kicks are getting stronger and harder. Your little one also has hair at this point, however, none of it is pigmented yet.

Your baby is pretty active now, and you should feel them move around regularly, however, unless you don’t feel your baby moving around for long periods of time, stillness is nothing to be concerned about.

Things to take note of

While it may seem obvious, eating healthily and frequent exercise are both ways to stay mentally, physically and emotionally happy and healthy during pregnancy. While a few stresses here and there are common, a constant state of worry or sadness is probably a sign of antenatal depression or anxiety. If you feel like you don’t have the energy for small tasks or every small detail of your pregnancy is triggering anxiety, it may be best to both seek the support of those you love, and medical professionals.

Week 25 of your pregnancy

As you enter week 25 of pregnancy, you will be nearing the end of the second trimester and the start of the third. You may find that your rise in energy levels you felt at the beginning of your second trimester is now beginning to drop.

Your baby at week 25

Your baby is now roughly the size of a cauliflower and they are slowly starting to become the chubby baby you’ll expect at birth, as fat is added to their body every day. Your little one is also starting to develop a sense of balance, becoming more aware of what is up and down. Not only this but your baby’s lungs are slowly developing closer to maturity, as blood vessels (caprillirs) grow and they start to practice breathing in amniotic fluid.

Your body at week 25

As your baby grows, it is normal that your back and pelvis may be starting to take some strain. This is also thanks to pregnancy hormones which cause your ligaments to soften. To avoid any injuries, make sure you aren’t tempted to over stretch if you’re doing something such as yoga and don’t lift any heavy objects around the house or office. If your back is feeling sore, gentle exercise in water, such as aqua aerobics, can help alleviate the aching. However, if your back is seriously painful , chat to your doctor about finding a physiotherapist who can help you during this time.

Other common pregnancy symptoms around this time are heartburn, sore feet and ankles, camping in your legs, swollen and bleeding gums, dizziness, trouble sleeping and stretch marks. Although many aspects of pregnancy (and certainly afterwards) are rewarding, there are also many parts of it which can be uncomfortable.

Things that you should keep in mind

Cravings are a natural part of pregnancy (and these generally peak in your second trimester), and they are the sudden desire to eat a particular kind of food. These can be odd foods and combos that you’ve never had the urge to eat before, and generally these are personal to you. Strange combinations, such as pickles and ice cream, might suddenly be on your most wanted list. Just be aware of what you are consuming, as trying to keep things healthy will be best for your growing baby. Unfortunately big meals can also mean heartburn, so little and often can often be the answer here.

The book:

http://picklesandicecreamcookbook.com/

Week 26 of your pregnancy

Although you are yet to meet your baby, they are slowly taking over your life and you may notice weekly and even daily changes in your body. Some days you’ll feel better than others, and it’s important that you take each day as it comes. Both by taking advantage of your good days, and being gentle on yourself on the bad ones.

How your body may feel during this time

Tiredness, an achy body, a sore mouth and stretch marks are all part of your pregnancy journey. Your belly and breasts are also growing, so make sure that you accommodate your body and dress in clothes that are both supportive and comfy.

Your baby’s growth at week 26

Your little one’s lungs are now working hard, getting ready for the day that she’ll need to start using them. At this time the lungs start to produce surfactant, which’ll make it possible for your baby to breathe at birth.

Your baby’s suck reflex is growing stronger (they may even suck their thumb!), and their eyes may open for the first time around now and they’ll start to practice blinking. Not only this, but your little one also has eyelashes that are starting to grow.

Now that your baby can hear you, you can also spend some time talking to them. Research has shown that babies prefer the sound of their mothers voices and you may even notice that they start responding to the sound of your voice, and by late pregnancy they should be able to distinguish between voices.

What you should keep in mind at this time

Something to keep aware of during your pregnancy is the possibility for gestational diabetes. Gestational diabetes is high blood sugar levels during pregnancy, and it’ll go away after birth. However, moms who develop gestational diabetes are at higher risk of developing type 2 diabetes after birth. Warning signs are unusual thirst, frequent urination and dizziness, if you feel like you are checking these boxes then it’s important to speak to your doctor about treatment. If treated effectively, there is no reason you shouldn’t have a healthy pregnancy.

Week 27 of your pregnancy

Week 28 of your pregnancy

Week 29 of your pregnancy

Week 30 of your pregnancy

You now officially have ten weeks left of your pregnancy, this can be both an exciting and overwhelming realisation, and feelings of anxiety during this time are normal. Your little one’s kicks and growing baby bump are reminders that your due date is increasingly getting closer.

Your body at week 30

Your back and feet may be increasingly getting more painful as your baby grows in size. Swollen ankles and feet are normal, so remember to give yourself some time to put your feet up and invest in some comfortable footwear. Bloating, constipation and stretch marks are normal at this point in your pregnancy.

The fatigue you felt in your first trimester may be returning. You could be struggling to sleep at night, which will leave you feeling drained during the day. Don’t be afraid to ask for help at this time, you’ll need extra hands now and after your baby has been born.

Your baby at week 30

As your delivery date grows closer, your baby is constantly growing in size, and at this point she is roughly the size of a cabbage. Your little one is also prepping for the big day and they should have (or will be soon) changed position, facing head down with their face towards your back (known as the occipito-anterior position) - ready to enter the pelvis. This is the ideal position for birth, however it is possible for your baby to be lying another way inside you. Some babies will only turn this way closer to your due date.

Things to keep in mind at week 30

It’s normal to feel anxious about your approaching delivery. Going to antenatal or birth classes can help you feel more prepared for what is to come. Do exercises that can help you prepare your body for what it will go though, certain yoga and pilates positions can strengthen your muscles and help make the process quicker and smoother. If you find that your anxiety is overwhelming, chat to a health professional, as you may be experiencing antenatal anxiety. This is nothing to be ashamed about, and is something that can be managed with the help of professionals.

Week 31 of your pregnancy

Week 32 of your pregnancy

Week 33 of your pregnancy

You now are in your thirty third week of pregnancy, and at the end of this week you’ll only have 7 more left to go (that’s just under two months!). You are probably often thinking of how your life is going to change with the newest addition to your family, and your sore and aching body serves as a constant reminder of what big changes are on their way.

Your body at week 33

Your body may be feeling tired and run down. Pain and discomfort are fairly normal to you, and your body has changed significantly since week 1 of pregnancy. Common pregnancy symptoms at this time are shortness of breath, forgetfulness, constipation, heartburn, leg cramps and a sore back.

Your baby at week 33

Your little one is now developing their own immune system, thanks to the antibodies being passed from you to them - enabling them to fight off germs once they are born.

All five senses have developed now, and your baby can both hear and see (changes in light) in your belly. Their eyes stay open more regularly while awake and they are able to coordinate sucking and swallowing - an important skill to have once born.

Things to keep in mind at week 33

You may notice that you feel irregular contractions from time to time, and these are known as Braxton Hicks contractions. However, it is a good idea to be aware of the difference between Braxton Hicks and the real deal. Braxton Hicks contractions are normally sporadic, irregular and don’t last long periods of time. These false labour pains aren’t painful and they may even stop when you change position or start doing a different activity.

True labour contractions in contrast come in regular intervals and the contractions get stronger and closer together as time passes. The contractions won’t go away if you change your position and the pain from these contractions can be felt throughout your abdomen and lower back.

If you go into labour before 37 weeks this is known as preterm labour. If you think you are going into preterm labour, call your doctor immediately, as they can do alot to delay your delivery. Treatment for preterm labour isn’t guaranteed to work but it can help you stay pregnant longer - and therefore increase the likelihood that your little one is born healthy and happy.

Week 34 of your pregnancy

Week 35 of your pregnancy

Week 36 of your pregnancy

Week 37 of your pregnancy

Week 38 of your pregnancy

Week 39 of your pregnancy

Week 40 of your pregnancy

Infant and Children's Health

Mommy-To-Be Information

Important Questions Amongst Pregnant Women

Healthy Active Lifestyle while Pregnant

Pregnancy, Your body and Your baby