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Magical Memories

Create the perfect first-birthday celebration with our four simple tips!

How exciting are first birthdays?!

As a parent, you know that have survived the first year of parenthood. You have made it through all the ups and downs, from trying to figure out what to do with a newborn, to learning how to soothe and settle to get them sleep, how to deal with a poonami and generally dealing with all the challenges thrown your way.

You may be sleep deprived and need a week in bed, but that one-year milestone is exciting and should be celebrated. But what do you do for a one-year-old that has not got any concept of time or any clue that a year has even passed? Our Pregnancy Massage specialist and mum of two, Clare is here to share with you how she helped to celebrate this milestone and the special traditions she has created for her family.

Keep It Simple!

Clare recommends keeping the birthday celebrations simple. We can easily get overwhelmed and put too much pressure on ourselves to make everything “perfect”. A small gathering of family and close friends at home or in a park is the perfect way to commemorate your little ray of sunshine’s first birthday.

When it comes to feeding the tribe, a few simple snacks, sausage rolls, finger sandwiches, chips and dips is the perfect way to keep your guests happy. You could always share the load by asking guests to bring a plate.

Ask Some Questions

Make the day memorable and have your to guests fill out a questionnaire while they were at the party. All about what they love about your little bundle of joy! You could ask things like:

  • how do I know you?
  • When you grow up, I think you will be…
  • my favorite memory of you is….
  • what is 2021 like (or whatever year they were born)
  • what will 3039 be like (18 years in future)
  • words of wisdom

And of course, ask your guest to sign the questionnaire.

These questionnaires form a part of a time capsule to help you plan for your little one’s 18th Birthday. How special is that? Not only will you make the first birthday memorable, but you are also planning to make future birthdays truly special!

Get it on Video

As your little one gets older, you can involve them in creating a birthday time capsule video diary. Asking them questions about their favourite things and keeping the recording for a later birthday. You could ask things like:

  • Who is your best friend?
  • what do you want to be when you grow up?
  • what is your favorite colour?
  • what is your favorite thing to eat?
  • What is your favorite TV show?
  • what is your favorite song?
  • what is your favorite activity?
  • what scares you?
  • what makes you smile?
  • what makes you laugh?
  • what do you love?

As well as this Clare also suggests writing your child a letter telling them about all of their achievements of the year.

Remember to print off those precious memories that you have captured on your phone. This will make your child birthday time capsule even more exciting.

The Perfect Gift

When it comes to gift giving, keep it practical. Toys are fun, but children often get bored very easily. And some parents may not enjoy a noisy toy waking them up at 6am. In Clare’s experience, the best gift has been quality time with family, especially grandparents, aunties and uncles, experiences such as trips to the zoo and clothes that are practical for the next season as we all know kids grow like weeds.

At the end of the day, the first birthday is more about the parents than the child. They have put so much aside and feel at times forgotten, so remember to get yourself something special to celebrate your first year of parenthood.

This blog was written by Clare Houston, Pregnancy Massage Practitoner and Remedial Massage Therapist. To book an appointment with Clare click here.

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The 3 Ways Doulas Nurture Families

When I told people I was pregnant, one of the questions they asked was whether I was going through the public or private system. I explained that I was going public and that I had a doula.

The next question I got asked was “What’s a doula?”

Jake Peralta from NBC’s Brooklyn Nine Nine describes a doula as a “Vaginal Gandalf”. The term is funny, and true.  The role of a doula is to provide practical and emotional support for the mother and father and to guide and coach them through the process of childbirth and parenthood.

I know that my pregnancy and parenthood journey would not be the same without the support from Beth McDonald from Popbellies Doula Services. In this blog, I share my experience and the ways that Beth supported my pregnancy and transition to motherhood

The Pregnancy:

During my pregnancy, Beth helped Tim and I to manage our expectations and understand more about the process of childbirth. Beth has an incredible amount if knowledge. And we really needed the support. Yes, we had done a childbirth preparation course, but this was months earlier and we had forgotten a lot of the things we were taught about the stages of labour, the hospital system and how to advocate for the type of care we wanted to receive. Beth helped us to feel more confident is saying “No” should a situation arise in hospital that did not sit right with us. Beth helped us develop of birth preferences. And in the lead up to my induction, she provided us both with a bit of TLC. For me this was in the form of a spicy, decadent hot chocolate to sip on to support a natural induction.

The Birth:

Due to COVID restrictions, Beth was unable to come into the hospital to physically support us during the birth, she was still involved every step of the way. From the moment my waters broke, to getting an epidural, to the time we made the decision to have a cesarean, Beth was there to help us work through the big decisions that come with childbirth. Tim says that the birth “did not go to plan”. My perspective is quite different. It is because of the support from Beth that I felt empowered with our decision making during the birth. Yes, I had planned on an active labour. I planned for massages and hot showers and heat packs. My labour was different to what I expected. And I believe that Beth’s support in helping me to advocate for myself and my birth helped me to feel good about the outcome of my birth experience.

The Post-Partum:

It is safe to say that describing post-partum as a roller coaster of emotions is a severe understatement. Nothing could have ever prepared for the emotions, physical pain from my abdominal surgery and sleep deprivation that comes with parenthood. I have Beth to thank for supporting me through some of the big emotions that come along with the transition of Matrescence. During this stage, Beth was able to provide practical support in the context of light cleaning duties, which as we all know, cleaning goes out the window when a little one arrives. But for me, I just needed someone to talk to. I called Beth at all hours when Remy just would not settle, and I was at my wits ends as to what to do and I just needed to sleep. The non-judgmental support of an impartial third party was so important for me as I let the freedom to truly express how I felt about the jarring transition to motherhood.

For my family, I know that I could not have had this done this pregnancy without the support of a doula. I would encourage all new and expanding families to engage with a doula for non-judgmental, emotional, and physical support. I truly feel that I would not have the positive experience of birth (despite it not going to “plan”) and motherhood if I did not have Beth with me every step of the way.

If you are pregnant and think that the care and support of a doula could help your family, I highly recommend Beth McDonald. For more information about Beth and how she can help your family, visit her website: http://popbellies.com.au/

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The 6 Secrets to Better Sleep For Tired Mums

By Guest Blogger – Narelle King at Simply Happy

About to become a mum? How exciting! There are so many amazing new things that come with newborns. It comes with some pretty big challenges too, one of which is the rollercoaster of change to your sleep. Strap yourself in, it’s time to get prepared for changes to your sleep, and learn how to maximize your Zzzz’s in those first few months. 

It can be a huge adjustment to get your head around having little control over the amount of sleep you get each night. It’s something you can’t get around, and have to accept there are going to be some big changes. Newborns wake throughout the night, so you need to adjust to getting up throughout the night and having your sleep broken up. It takes a few months for your newborn to establish a day-night cycle. This can be the trickiest stage for new mums. You might be used to a daily routine, staying on top of your housework, meal prep, socializing or taking time out for you. Routines go out the window with newborns, but that doesn’t mean saying goodbye to self-care.

With a new baby, I found myself sacrificing sleep for more time. It was a quick-fix, but the lack of sleep created more problems than it solved. But why is sleep so important, and what can you do to maximise quality sleep as a new mum?

Why sleep is important

When you sleep, your body goes into recovery mode. A good night’s sleep leaves you revitalized and well prepared for the next day. It can help with mood regulation and maximizing social experiences. Good sleep even helps you consolidate memories and behaviours. If you skip out on good sleep, you’re not giving your brain the chance to put everything together from your day.

A lack of sleep has physical impacts beyond just low energy levels. It can raise your core body temperature, leading to physical problems like inflammation-related conditions, autoimmune disease and allergies. It can weaken your immune system, leaving you susceptible to bugs. Lack of sleep contributes negatively to mental wellbeing and anxiety. It makes overcoming the challenges of a newborn baby much harder. 

There’s no quick-fix for getting sleep as a new mum. But while your priorities have to change, your health and wellbeing is still an important priority. A little bit of quality sleep goes a long way during those first few months. Here’s some ways to do it:

Sleep in the day 

You might feel like you have a million things to do and they should get done when your baby is asleep. It’s very tempting to try and do chores, wash dishes, do laundry and clean floors when your baby is asleep. One thing I’ve learnt is to accept that your house might not be perfect, or you might have to put off some items on your to-do list. Sleep and self-care is more important! 

It’s OK to have some sleep when your baby does, because once they are up, you have to be up too. Broken sleep is better than none, and naps can help you catch up on some sleep. While the easiest and best sleep time is overnight, taking any window during the day to catch up on lost sleep will really help.  Early afternoon is a great time of the day when your body naturally wants to go to sleep.

Sleep during the day doesn’t come naturally to all of us. Make sure your bedroom is set up for sleep – blocking out light with heavy drapes helps, as does making it quiet and comfortable.  Eye masks and ear plugs are a cheap way to block out light and loud background noise. Keep your phone off, or at least out of arm’s reach, so you’re not tempted to distract yourself from sleep.

Establish a night ritual for yourself

Create your own sleep ritual. It can be hard to turn on and off sleep to fit your newborns schedule. While your sleep ritual may have to be flexible, it’s still a great way to get your body ready to rest. One or two hours before you plan to go to bed, start by turning off your phone and TV and dimming the lights. Do relaxing activities away from screens like having a bath, reading a book or listening to calming music.

You can build cues that your body associates with sleep. This can be an activity, music, lighting or a relaxing scent. Use the power of essential oils to create a relaxing atmosphere. It’s also a way to begin to associate the relaxing scent with bedtime. When you smell lavender, your body will subconsciously begin to wind down. You’ll be off to sleep in no time!

Watch what you eat and drink

Your food intake can make a big difference to your sleep. Maintaining a healthy diet can seem like a huge challenge as a new mum, but there are little things you can do to improve your health. Try not to substitute sleep with food. When you can, take the opportunity to get that quality energy from sleep. Food can’t replace that energy.

A big challenge is to watch your sugar intake. If you tend to rely on sugar hits to get you through the day, start replacing your sugary snacks with more energy-efficient snacks like nuts, yoghurt and whole foods. This is particularly important in the afternoon and evening. You don’t want a sugar-high stopping you from getting to sleep!

Stop having caffeine after 12. Caffeine can make your mind more active when it’s time to switch off. When the productive part of your day is over, give your body a rest and leave the caffeine for another time.

Ask for help

If you love to be as organized and efficient as I do, this step can be hard. I know asking, or accepting, help from others may feel challenging. You don’t have to go through the big changes of new motherhood alone, there are plenty of people to help you with the adjustment. Whether that’s family, friends or outside help, it can free up some time for you to take care of yourself. If your body is screaming out for sleep, but you can’t find the opportunity to rest, someone else might be able to free up that opportunity for you. I’m sure they’d love to help. 

Practice Nidra yoga

Nidra Yoga is a sleep-based, conscious guided meditation. Don’t let the word yoga put you off! There are no yoga poses or physical exertion. You’re lying in a comfortable position and covered with a blanket. Your body sleeps while your mind is awake taking in the guided instructions. It’s complete REST for both your mind and body. You get all the benefits of meditation, as well as sleep. 

Yoga Nidra encourages rest by using breathing, triggering the relaxation response. Your nervous system is calmed and your thoughts slowed down. The hormone serotonin is released to help you feel more relaxed. Practicing Yoga Nidra for just 20-minutes is the equivalent rest of an extra 2 hours of sleep. Getting to sleep and staying asleep is also improved with a regular Yoga Nidra practice. It can be a great tool to have as a new mum, and can be used any time when you have a few minutes to yourself!

Try Yin Yoga

Yoga is known to be a relaxing, healthy and spiritual practice that can improve flexibility and strength. As a new mum, it can be a way to take time for yourself and reconnect with yourself. Yin Yoga is a quiet practice that slows down movement and focuses on a spiritual connection with your mind and body. Instead of flowing through active movements, Yin Yoga involves holding deep poses for longer periods of time. A pose may last a minute or two, or even up to 5 minutes.

By slowing down your mind and body during Yin Yoga, you are gifting your body with gratitude and relaxation. Yin Yoga releases stress, worry and unease. This can have lasting benefits with your mental wellbeing, well beyond the end of the practice. 

Yin Yoga is also physical. By holding deep strengths, your body’s tissues lengthen and release, leaving your muscles feeling as though they have been relaxed or massaged. This practice can improve your range of motion and help strengthen and heal reoccurring injuries. The deep breathing you’ll learn during the practice is also a powerful trigger for the parasympathetic nervous system. This is connected to a number of benefits including improved blood pressure, digestion, sleep and immune function. What better tool to have as a new mum?

About the Author

Narelle King is our guest blogger. Narelle is a mum to two children, wellness coach and Yin & Nidra Yoga instructor for Simply Happy. She helps mums to implement routines to save them time so they can start to use tools like Yin & Nidra Yoga to help them rest and heal from constantly living in stress mode. 

Why not try the SimplyHappy online yoga studio? It’s an easy way to access restorative yoga nidra and yin yoga practices, and connect with other new mums! The online studie is flexible, so you can connect and practice when it suits YOU.

For more inforation about how Narelle can help you in your motherhood journey, check out her website https://simplyhappy.com.au/

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My Top 5 Breastfeeding Game-Changers

As I embark upon my mumma journey, I am battling with my internal and societal expectations about “breast vs. bottle”.

During pregnancy, my mindset was “if I can breast feed, I’ll breastfeed, If I can’t, I can’t.” I thought I would avoid any sense of mumma guilt or shame if this was my approach.

And I can feel this mindset shifting as the weight of mumma-guilt (self-imposed?) pressed down on me.

In the hospital, I was overwhelmed with the different opinions and methods from the midwives as to how best to breastfeed, from latching technique, to babies’ position to pillow placement. I was so confused, and I did not know who to listen to. My confidence in my ability to feed Remy myself was extremely low and I thought bottle feeding would be easier as there are “less rules”.

But I was not ready to give up just yet. I knew my supply wasn’t “in” yet, and I logic brain reminded me that this is a new skill that both Remy and I need to learn, so while I feel like giving up, I wanted to persist.

Below I share the strategies that have helped me as I embark upon this chapter of my mumma journey.

  • Lactation Consultants are Actual Life Savers

The day we brought Remy home, I booked in a lactation consultant to help me with understanding how to breastfeed comfortably. And I have to say, it was a literal godsend! Please do yourself a favour and contact Tanya Maschio at Thrive Lactation and Parenting Support if breastfeeding is a challenge for you and your baby.

The support that Tanya provided was exceptional. She was non-judgemental and help me to really understand why Remy needed to latch in a certain way, how to avoid nipple trauma and how to make sure I enjoyed feeding just as much as Remy enjoyed being fed.

After a few consultations and numerous support phone calls and text, my confidence in being able to successfully feed Remy has increased tremendously. Of all the things Tanya taught me, the side lying feeding position has been an amazing skill to master for those middle of the night feeds, when I feel too tired to sit up. I lay on a comfy mat with my little one and rest my eyes gently as he fills his tummy.

To find out more about the services Tanya provide, visit her website: https://www.thrivelactationandparentingsupport.com.au

  • Galactagogue Goodness

Almost every mum that I speak to swears by Lactation Cookies. There are a lot on the market now. And I do not think it matters what brand you buy. The common ingredients in these cookies seem to be brewer’s yeast, oats, and flaxseeds. These ingredients are galactagogues, known food and herbs that can help to increase milk supply. I have tried a few different brands of cookies and they seem to help me, when I feel my supply is low.

I have also experimented with a few different brands of lactation teas. Infused with fennel and aniseed, these ingredients have also been known to boost milk supply. Whether it does or not, sipping these herbal teas are quite relaxing for a sleep deprived mumma!

I am also taking domperidone, a medication originally used for gastrointestinal disorders, which has also been shown to boost milk supply. I am tackling the challenge of boosting my supply from all angles from natural remedies to Western medication

  • Get a Postpartum Cheerleader

I will dedicate a whole blog post to Beth of Popbellies Doula, but I must mention her here and now. For those that don’t know, a doula is kind of like a pregnancy, birth and postpartum cheerleader. Providing non-judgmental emotional and practical support during pregnancy and postpartum, Beth has provided me with invaluable support during the first few weeks of mumma-hood.

Beth has a wealth of knowledge, experience and reminds me that whatever parenting choices I make for me, my family, and my baby, it is the right choice. I do not know how I would have managed the early stages of postpartum without her support. Even with a supportive family, it is nice to have a conversation with someone who can give non-biased opinion.  

To find out more about the services that Beth provides, visit her website: http://popbellies.com.au/

  • Develop Realistic Family Expectations

Some say “Fed Is Best”. I know this term gets used a lot. For me and my family, it rings true. After a particularly rough night of feeding and waking and settling a cranky Remy, my partner and I had a frank and honest conversation about our expectations for our family. At the end of the day, for us, we wanted to ensure that Remy was getting enough food and was happy. We decided that if this meant “topping up” with formula then so be it. Removing the expectation that our baby needed to be breastfed 100% of the time has reduced my “milk supply” anxiety and it means that Dad can take over for a night feed when I am too exhausted to function.  I am grateful for a supportive partner and that we have taken the time to curve our expectations, ensuring that they are realistic and will work “for us”, rather than against us.

  • Strong Independent Women Ask for Help… And Accept the help that is Given

Elicia, my business coach, told me this a few years ago when I was trying to overcome a challenge in my business. I have applying this saying to many life circumstances and is now my mantra.

Motherhood is something I could never have planned and prepared for, even if I tried. There is a roller-coaster of emotions, hormones and sleep deprivation so exquisite it is something unlike In have ever experienced.

As a new mother, asking for help is the #1 thing that has helped me. Whether it is calling my mum at 2am because Remy has been inconsolable for 5 hours and I am losing my mind; asking my partner to take over “the night shift” (as we call it) so I can seep; or contacting the Maternal and Child Health Line at all hours just to “ask a quick question”, asking for when you need it the most means that you can avoid big emotions like guilt and shame about your parenting style and easily manage the new responsibilities of motherhood.

At the end of the day, mums will do what is best for their family. As I continue my breastfeeding journey, I know I will gain more confidence in my skills and a mother and further develop my relationship with my baby. And if I need some help along the way, then I know that I have a network of family, and services that I can call on for help.

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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!