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5 Easy Ways to Ditch Leg Cramps for Good

For weeks now, my legs had been threatening to seize. In bed, trying desperately for a restful night’s sleep. When the tight sensation in my legs would start, I would quickly extend my legs, press my heels down and thrust my toes upward until the sensation dissipated. It was working great. I thought I was in the clear.  Until this week.

And Holy Forking Shirt. It hurt like Heck!

My left calf was arrested in the strongest cramp I had ever experienced. I could not move or breathe!

Once the feeling eventually subsided, I gingerly got up out of bed and waddled to the bathroom to spray a liberal dose of magnesium oil onto my legs and feet.

The relief was almost instant. Or was it a placebo effect? Perhaps both. Either way, the cramp was gone, for now.

Many of my clients would complain of tight sore legs and feet, especially in the later stages of pregnancy. And it appears no one in immune.

Why are leg cramps so common during pregnancy and what can be done about it?

It is thought that legs cramps can occur due to fatigue, too much or too little activity, dehydration, magnesium deficiency and pressure from the uterus impacting blood flow to the lower half of the body.

While debilitating, leg cramps can easily be managed at home. Below I share some at-home remedies that can help ease the discomfort of leg cramps

  1. Stay Hydrated

Tight sore muscles are dehydrated muscles. If dehydration is the issue, then increasing water intake may be one easy way to ease cramps. One way to see if you are drinking enough water is to check the colour of your urine. Dark yellow suggested dehydration, while a light-yellow means that you are adequately hydrated. And if you on a lot of B vitamin, your urine may be bright fluro yellow. If you have concerns, please consult your prenatal care provider.

  1. Stretch it Out

Stretching can also ease a cramp as its occurring and potentially prevent them from cramping. An amazingly simple stretch that you can do in bed is to extend your leg, press your heel down as you pull your toes towards your face. Be careful not to pint your toes that this will contract the area that is cramping and make the cramp worse.

  1. Supplement with Magnesium

Magnesium can be beneficial in reducing leg cramps. Taken either orally as a tablet or powered supplement, applied topically as an oil or gel or soaking in a warm foot spa or bath, magnesium could relieve pain from cramping and potentially prevent cramps from occurring. While the research on using magnesium in this was is limited, anecdotal evidence suggests that it can help. Be sure to check with your prenatal care provider to see if magnesium is right for you.

  1. Gentle Exercise

If lack of exercise is the issue, then gentle exercise may help to prevent and ease cramping. Short, gentle, and slow walks or pregnancy friendly yoga postures can not only help to keep you fit and healthy during pregnancy but can increase blood flow, gently working and strengthening muscles in the lower body. Be sure to check with your prenatal care provider before starting any exercise during pregnancy.

  1. Pleasure over Pain

Have you ever stubbed your toe on something? It hurts like heck, right? And what is the first thing you do, after screaming out a few expletives? You will rub the area that has been injured. When we rub our stubbed toe, our brain floods with endorphins, the body’s “happy feel good chemical”. This type of self-soothing massage can easily be applied to calf cramps. Massage to the calves before bed may help to prevent cramps from occurring. Massage can even be applied during a cramp to ease it. Just ensure that you use pressure that is appropriate to your own needs, and do not cause further pain or discomfort.

 

Just because a symptom is common in pregnancy, does not mean you need to put up with it. These easy home-remedies may be the thing between you and a pain-free, restful sleep during pregnancy.

For more info on ways to manage pregnancy aches and pain, check out the blog archive.

 

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Create the Perfect Iso-Mother’s Day

We all try our best to make Mother’s Day the most special day possible. We know mums go above and beyond offering unconditional love, and support. Mum’s do so much for us, and this is the one day we stop and say “Thank You”.

But what can we do, now that we may not even be able to see our mother’s due to coronavirus social distancing restrictions?

Read on to see our how you can create the perfect Iso-Mother’s Day.

 

Snail Mail is King!

Embrace the old-fashioned way of communication and send a card to your mum! There is nothing better than getting mail, especially when it is a thoughtful gift card with a personalized message. You can get crafty and make one at home or buy a gorgeous card.

 

Prepare a Special Meal

Ge the family together to really spoil mum with her favorite meal. Yes, breakfast in bed is popular, but why go all out and plan mum a special meal. If you can’t cook, you can always get a takeaway meal. With a lot of local restaurants still open for business, there is sure to be a special way to celebrate mum.

 

Drive Way Celebrations

If you are and adult, and your mum lives locally, why not arrange a drive by celebration. Decorate your car windows with “Happy Mother’s Day, Nanna” posters, flowers, and balloons and arrange for nanna to meet you in the driveway.

 

Face-time Fun-times

If your folks are tech-literate, why not celebrate Mother’s Day via facetime? A video call is a great way to connect, share smiles and laughs with loved ones. You could share a meal, play a game, or simply chat and connect.

 

Create a kid-free do-not disturb zone

Why not give mum some peace and quiet? Leave the house for an iso-walk, or spend some quiet time indoors while mum catches up on sleep, has a bath, does a meditation – what ever she needs to have a few moments for herself.

 

Mum on the Run!

…or maybe go the other way around. Let mum head out for a run or walk by herself, while the kids (hubby included) are at home, perhaps washing the dishes, mopping the floors, or folding the laundry. Nothing says I love you better than having chore done.

 

We know that these restrictions will ease, and we will be able to hug our nearest and dearest soon. With a few simple adjustments we can make sure that special days and events are celebrate uniquely.

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7 Ways To Boost Your Health and Productivity While Working from Home

Are you finding it hard to focus while working from home? Has procrastination got the better of you? Is the call of the laundry or dishes more appealing than that report you are meant to be writing? In this blog, I explore the 7 Ways You Can Boost your Health and Productivity While Working from Home.

 

  1. Clear Desk – Clear Mind

I am a big believer in removing clutter from your desk before getting to work. Now this isn’t an excuse to procrasti-clean. Rather, ensure that you have all the essential things you need in your immediate work area to make the day run smoothly. For me, I make sure I have my diary, to-do-list, a range of pens highlighters and post-it notes (more on this later) and a beverage close by.  By clearing your desk, you can create a fresh start and reduce unnecessary distractions.

 

  1. Write a To-Do-List the Night Before

At the end of your workday, or over the weekend, spend a moment to jot down the important tasks that you need to get done the following day. Writing down a to-do-list means that you won’t use mental energy “trying to remember everything”. It also means that when you get ready to sit down to work the next day, you already have a plan of what you need to do. My to-do-list hack is to write one task that I can easily achieve, so that at the start of my day I can cross something off. It’s mind-game I pay with myself to demonstrate how efficient I am. And it’s so satisfying crossing a task off the list at the start of the day.

 

  1. Eat the Frog

Mark Twain is famously quoted as saying “If the first thing you do in the morning is eat a live frog, you can go through the rest of the day knowing the worst is behind you.” The frog in this context is the biggest and most daunting task on your to-do-list. It can be easy to get side-tracked into all the little tasks and avoid the big ones. You’ll be surprised how much more you can get done when you complete the biggest task first. So go on, Eat that frog!

 

  1. Keep Your Workspace Separate

If its possible, set up an office space in a study or spare room. This way you can “compartmentalize” the time when you are at home and the time when you are at work. Then at the end of the day you can close the door to your “office” and enjoy being at “home”. If you do need to set up your office at the dining table, then have clear boundaries around that space. Set it up and pack it down at the end of the workday. Try to find another space to take breaks so you don’t feel like you are “at work” during your lunch break.

 

  1. What’s a Pomodoro?

The Pomodoro technique is a time-management hack. It was created by Francesco Cirillo who used a tomato shaped timer (Pomodoro is the Italian word for tomato) to improve efficiency and time management.  Using this technique, you set the timer for 25 minutes, start a task, when the timer goes off put a tick on a piece of paper and when you have more than 4 ticks, you can take a break.  Now you can vary the working time limits to whatever suits you. For shorter attention spans, work in 10-15-minute blocks before taking breaks. Work with whatever if best for you.

 

  1. Find Variety in the Everyday

Sometimes there is nothing more boring than feeling as though you are chained to your desk, without freedom to move. This taps into one of our core needs. The Need for VARIETY. (You can read more about the core needs here). The need for variety can mean that we distract ourselves of procrastinate to keep ourselves entertained if a task is particularly arduous. As a visual person I fulfill my need to variety with tones of pens, highlighters and colorful post-it notes on my desk. This gives the option of choosing either the blue or green highlighter to mark tasks off my to-do-list or the pink or yellow post it notes to write a reminder on to.  I also make sure I have variety of beverages on hand, so I don’t get sidetracked thinking “I can’t get to work yet – I don’t have a coffee.” I usually have a coffee, water bottle, a glass of mineral water with lime juice within arms reach so once again, I can choose what I want to drink.

 

  1. MOVE IT!

Sitting for long periods will kill your motivation to work, and your productivity will plummet! When the Pomodoro timer goes off, use this as an opportunity to stand up and stretch and move. Stretch your neck, your arms, your back and your hips. Walk up and down the hallway. Do squats, lunges, star jumps.  Take a walk around the block at lunch time. Get your body moving and blood pumping. A little bit of movement not only breaks up your day, but it can ease postural aches and pains from sitting, improve productivity so you get more done and boost your mood thanks to the endorphins that exercise creates. If its a struggle to leave the house for exercise, try walking around while on the phone to get a bit more movement into your day.

 

By making a few small changes to your routine, you can ensure that working from home is just as, if not more productive than working in the office.

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Our Top 3 Healthy Spring Recipe Ideas

The sun is shining, the breeze is warm, and the gardens are beginning to bloom. It’s springtime! This amazing season grows some of the most delicious produce that can make your breakfast, lunch and dinner pop with flavour and nutrients.

Here are some great spring recipe ideas that make the most of the season’s produce.

Breakfast bowls and smoothies

Spring is the season of some amazing fruits such as bananas, strawberries, blueberries and grapefruit. Putting a handful of each along with some organic yoghurt and milk (of any variety) into a blender will create a great on-the-go breakfast for busy schedules.

A colourful breakfast bowl with some soaked or toasted oats, cinnamon, yoghurt and fresh mandarin, banana and berries will help keep you full and energetic for the day.

Salads and Stir Fry

Fresh avocado, capsicum, celery, cucumber, tomato and spinach are all available in abundance during spring. All of these and more are the base of a great salad bowl with the addition of some proteins such as egg, chicken or salmon to bring it all together.

Stir fry is also a great way to pack a bunch of healthy ingredients into one amazing dish with some spring beans, onion, zucchini, leek and mushrooms which are all in season. You can add any flavour to a stir fry base such as soy, fish, and oyster sauce, honey, or peanut butter, which will all develop amazing flavours with some rice, noodles, or any other carbohydrate to add in the mix.

Vegetable bakes and roasts

Weeknight dinners are best when they’re quick, easy, and fulfilling! Turning a typical lasagne into a smorgasbord of spring veg and flavour is a great way to get your fill of healthy produce. You can even replace the lasagne sheets with sliced eggplant if you’re watching your carb intake. Adding some egg and flour to the mix instead of lasagne sheets can also produce a great vegie bake that refrigerates and reheats well.

One-pot roasts are also a great go-to dish for weeknights. Roasting vegetables such as potato, pumpkin, parsnip, carrot and other staple roast veg are in their prime during spring. Surrounding a roast chicken or pork with these vegetables is a great set-and-forget option for dinner and will produce amazing flavours as the juices from the produce and the roast develop together in the oven.

You can get some more recipe inspiration by taking a look at a seasonal produce guide.

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7 Secrets For A Comfortable Pregnancy and Labour

It’s really no secret that pregnancy can be difficult at times. Aside from the morning sickness (or any time of day sickness), aches and pain, swollen feet and insomnia seem to be part and parcel of growing a tiny human from scratch.
But that doesn’t mean you need to struggle through it.

I speak to a lot of mums and couples that are anxious about labour and childbirth. I have discovered that it doesn’t matter if it’s your first pregnancy or your second or third, anxiety and apprehension can still exist.

In my latest blog post, I delve into the secrets to make pregnancy and birth a better experience, pooling together all the conversations I have had with my clients so far.

 

  1. Regular Massage (before baby comes along)

A no brainer for me, the pregnancy massage specialist. Massage during pregnancy can help reduce back and joint pain, improve circulation and blood supply for your baby, and improve sleep. But did you know that massage also reduces stress and anxiety, as it soothes the nervous system and boosts mood. Pregnancy massage is a specialized treatment that uses techniques specific to the common musculoskeletal issues that are unique to pregnancy, while also promoting relaxation and enhancing the mother-baby connection. Learn more about pregnancy massage here.

  1. Nutrition

During pregnancy proper nutrition is important. I often treat mums who are diagnosed with gestational diabetes. I always recommend my clients seek support from a dietitian or nutritionist if they need help during their pregnancy.  When it comes to Labour, remember its long-game. Plan and ensure that you are fueling your body with nourishing food that will go the distance. Small regular snacks can help.

  1. Pea-sized Bladder

One thing I ask my clients before their massage is if they need to go to the bathroom before we start the treatment. During pregnancy you will go to the toilet – frequently. Afterall, you do have a tiny human using your bladder as a pillow, so there’s no wonder why you have the urge to pee every 5 minutes (or less).

  1. Get More Sleep

Pregnant women are tired. Why? Well, it takes a lot of energy to create a whole new person. It’s exhausting work. Massage during pregnancy can help to improve sleep patterns. Often my clients tell me that slept well the night of their massage. During the early stages of labour It may seem like an impossible task – but try to sleep. As we are mammals, we tend to natural labour at night, when it is safest. Try to rest as much as you can. This will help to build you energy reserves as labour can last forever!

  1. Do a Poo before you bear down

Bearing down and pushing a baby from your vagina mimics the actions required to do a poo. And women can poo during birth. Simple as that. But not to worry, the doctors and nurses will ensure that your baby is not covered in poo, and the clean-up will be swift and quick. It will mean however that another boundary between you and your partner will be crossed. But hey, at the end of the day you will have a baby and what is better than that?

  1. Hang out in Down Dog

Gentle exercise during pregnancy can help support your body as it changes. Relaxing in the lead up to labour will do wonders once contractions start. Most pre-natal yoga classes focus on breathwork, as well as movement and stretching. You can use these techniques in the birth suite to help you feel comfortable and relaxed.

  1. Labour Massage

Having partner confident if giving massage can help mum to feel more relaxed, with reduced feelings of anxiety and apprehension about the birth. Physical touch can boost oxytocin, a must for labour, and massage can bring couples closer together. Massage at home and then recommencing at hospital can help to stabilize contractions, which often stall during travel from home to hospital (or other birth place). Plus, massage gives your partner a role during labour and helps them to become involved in the birth. Learn more about partner massage here.

 

If you would like more information about our services contact us or book your next appointment now!