Tag Archive for: self-help

I am the 14%

or the 8 simple ways I am regaining control of my gestational diabetes diagnosis…

I have just been diagnosed with gestational diabetes and It is a huge wake up call. Because I must face the facts (that I have ignored for a long time) that I am addicted to sugar.

Before I launch into my experience of gestational diabetes, lets learn a little but more about this condition and how it can impact your pregnancy.

Gestational Diabetes (GD) is a form of diabetes that occurs during pregnancy and most women will no longer have it once baby is born. In Australia, 12-14% of women will develop GD during their pregnancy.

The placenta produces hormone which aid the growth development of the baby. These same hormones can block the action of insulin and create insulin resistance. As a result, the need for insulin is 2-3 times higher than normal.

If GD is not well-managed and blood glucose levels remain high, there may be implications to the pregnancy, such as having a large baby, premature delivery and still birth.

After pregnancy, blood glucose levels usually return to normal and GD can resolve and disappear. In some cases, the insulin resistance can increase the risk of developing type 2 diabetes later in life.

Prior to my pregnancy I never had any issues with my blood sugar levels. I knew deep down though that I ate way too much sugary, carby sweet treats and my portion control for meals was out of control. Plus, I know I am an emotional/boredom eater, so this does not help.

And of course, my pregnancy has me craving all manner of unhealthy foods, such as donuts and Maccas (which I never used to eat prior to pregnancy). When my partner expressed concern for my food choices, I would reply “But I’m eating for two now!” Which is such a poor excuse for unhealthy eating, especially when I know that what I eat impacts my baby’s health. * Cue mummy guilt in 3, 2, 1*

I am taking this diagnosis as an opportunity to get my diet into order and make healthier and better choices with how I fuel my body.

With stress and pregnancy affecting my sleep patterns, my serotonin and melatonin levels are a bit out of whack, meaning that I am craving food at all hours. Which makes it hard to stabilize blood sugar levels and manage what I put into my body and when.

Add to this the fact that I must wait a few weeks for my follow up OB appointment and referral to the diabetes educator. I feel a bit lost and alone trying to manage my diet on my own when I have not been great at this before. I feel like I am failing before I even start and placing further risk on my health and my baby’s health.

Despite this, I know there are easy and simple changes I can make, without seeing a doctor. Now, I am not a dietician, or nutrition expert. All I want to do is share my story and what I am doing for myself. Please consult a health professional for advice of managing your gestational diabetes. The purpose here is to share what I am doing to enhance my health and wellbeing.

  1. I have started by cutting out those sugary, carby sweet treats. No more dounts, cakes or pastries. Period. This seems like the easiest and most obvious change I can make to make my blood glucose levels.
  2. I have boosted the number of veggies I eat with each meal. Fresh salad greens or sautéed vegetables are piled on to my plate. Packed full of fiber, vegetables have been helping me to feel fuller for longer and I know that they are good for me.
  3. I am eating more consciously. To do this, I am eating my meals at the dinner table instead of the couch. Where possible I try to focus on just eating, without other distractions. No phone, no TV. I can pay more attention to cues of “fullness” and I eat more slowly meaning that I do not have my usual sugar craving after a meal.
  4. I am swapping foods. Instead mindlessly woofing down a block of Cadbury Dairy Milk chocolate for dessert or after dinner snack, I have fruit and Greek yogurt with a few chopped nuts. This is helping me to recognize that dessert is not “bad”, and I can make better choices.
  5. I am focusing on portion control. I am a visual person, so when it comes to food presentation, I aim to have half of my plate full of veggies, ¼ for protein and ¼ with a carb element. I like to fill up on the veg and protein first, before starting on the carb element
  6. I am moving more. Due to self-isolation, I have been going on daily walks. Now I have done my best to up the ante with my exercise. I am walking a few times a day (this helps to alleviate that boredom eating), I have a trusty stationary exercise bike if the weather means I can’t venture outdoors and I have a space to do yoga or pilates to stretch and strengthen.
  7. Hydration is key. I already drink heaps of water and now I am even more aware of how important it is for me to stay hydrated. Drinking water helps me to negotiate whether I am hungry or thirsty as often these cues get confused.
  8. I am minding my language. I am becoming more aware of the way I talk to myself about food. By changing the way I think about food, I can more easily manage sugar cravings and my negative self-talk that is causing “mum guilt”.

While I would prefer to have a completely healthy pregnancy with no medical issues, I am grateful that I can make some long-lasting health changes in my life. My diet was something I knew I had to change but did not know where to start. I am looking forward to the opportunity I have been given to make better choices, improving my health, and enjoying the rest of my pregnancy.

 

For  more information on Gestational Diabetes, please visit Diabetes Australia

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.

Finding Fulfillment During a Pandemic

While undertaking intense business coaching course last year, I learned about the Six Core Needs. This is a Tony Robbins concept and it not only relates to business, but to every aspect of our lives.

These core needs seem especially important during a pandemic as these needs aren’t being met, or if we are meeting them in an unhelpful way.

The Six Core needs are divided into two categories: Needs of the Personality and Needs of the Spirit.

The Needs of the Personality are Certainty, Variety, Significance and Love/Connection. The Needs of the Spirit are Growth and Contribution.

In this blog, I’ll take you through the Six Core Needs and suggest ways that we can meet them in our daily lives (pandemic or not).

 

Certainty

Certainty is the need for safety, stability, consistency and control. Certainty is having a regular income, budgets and routines for our work and home lives. We have control over activities that we can and want to do.

In a pandemic, Certainty plays out in unhelpful ways when we hoard toilet paper and food staples. Many have lost jobs; financial security is unknown and there is so much fear about what is happening and when this will end.

One way to meet this need right now in a helpful way is to create your own Certainty. This may be by developing rituals for this “new normal”, such as work from home routines and a kids at home routines, and reminding yourself that “this too shall pass”.

 

Variety

Variety is the need for excitement and adventure. We need variety in our lives. It keeps life interesting. We can be playful, creative, dive into hobbies and look to new challenges.

In a pandemic, Variety can be unhelpful if we feel overwhelmed, indulge in alcohol or drug use to stave off boredom, or create drama just to keep ourselves busy (Facebook comments sections, anyone?)

We can meet our need for Variety in a positive way if we take the time to indulge in time off from work to play with our kids or learn a new hobby or be creative in another way like journaling, painting, dancing, cooking.

 

Significance

Significance is the need to feel special, to feel pride for a job well done and to feel a sense of importance and that we are worthy of love. We can meet our need for significance in a helpful way by leading others, speaking up or achieving a goal.

We can meet our need for Significance in an unhelpful way by putting others down, posting sad stories about ourselves on social media and by playing the victim.

In current times, we can meet our need for Significance in a positive way through supporting friends and family that may be struggling or dropping off essential supplies to house-bound neighbours.

 

Love/Connection

Love/Connection is the need to feel connected with others, to have healthy attachments and relationships and the need for communication and unconditional love.

In a pandemic, our need for Love/Connection can be unhelpful if we engage in unhealthy relationships, create drama and problems.

Our need for Love/Connection can be met in a helpful way by sharing and supporting others, connecting with nature, and developing interdependent relationships. In current time we are so lucky that we have the technology available to help us connect in different ways through video chats, phone calls and text messages.

 

Growth

Growth is the need to emotional, intellectual or spiritual development. It is our hunger to learn. The need for Growth helps us strive to be better and do more. We are looking for ways to make the world a better place.

Our need for Growth can be unhelpful as it can cause perfectionism, and we may neglect our need to rest in order to manage stress levels, or we may have “bright shiny object syndrome” and move on to the next task quickly.

In pandemic we can fulfill our need for Growth by providing something meaningful for others. I have seen this play out with positive Facebook groups, such as the Collectively Inspired Humans, a daily dose of positivity, or We are Going on A Bear Hunt, an interactive bear hunt for families in self-isolation.

 

Contribution

Contribution is our need to strive towards a meaningful existence. It means providing value to others that are beyond your own personal needs desires and wants. Our need for Contribution is about making a difference to the wider community in some way.

In a pandemic, the need for Contribution can be unhelpful when we look at all the ways we want to contribute and help others but feel powerless to do so. This can be in instances where we see family and friends suffering with the restrictions of lockdown or the scarcity of basic supplies.

To meet the need of Contribution in a helpful way during this time can be as simple as buying supplies for a neighbor or sharing what you have, such as home-grown vegetables or fruits or donating food to front line workers, such as nurses, doctors and cleaning staff.

 

In small and simple ways, we can start to meet our core needs during this uncertain and scary time. In doing so, we can regain some control and feel like we have more personal power and choice during this time.

 

 

 

Resources:

https://www.tonyrobbins.com/

https://www.habitsforwellbeing.com/

https://upliftconnect.com/

Mind the Bump – What Happens When There Are More Than Two People in The Treatment Room

Mind the Bump – What Happens When There Are More Than Two People in The Treatment Room

 

It’s no secret that I love what I do. And why wouldn’t I? Every day, I am privileged to support women through pregnancy and into motherhood with massage.

We all know that massage is amazing for the usual aches and pain of life – from spending too much time at your desk, hunched over a computer – to pushing it too hard at the gym on leg day. But massage during pregnancy is a whole other ball game.

Pregnancy is a unique stage of human life and while the muscular discomforts that are experienced are the same, every pregnancy journey is different and affects women is acutely different ways.

One of my mums asked me “What makes pregnancy massage feel so good?” My simple reply was, “Well, I am massaging two of you, so the effect is doubled.”

One of the things that makes pregnancy massage so different is that there are two people on the massage table. And in the case of multiple babies, there will be three or even four people on the table!

One of the greatest privileges I have is massaging a pregnant woman’s abdomen. A lot of women shy away from this. And I get it, the stomach in a sensitive area for most women, especially if there are issues around body image and we tend to store a lot of emotions in this region. But especially in pregnancy, doctors and midwives poke and prod and even complete strangers feel the urge to touch your belly without consent.

In pregnancy massage balance is vital. Back spasms are common in pregnancy and this can be the bodies attempt to balance the body as the center of gravity shifts forward to cope with the weight of baby and postural changes.

The benefits of massaging the abdomen are numerous. Massage supports the abdominal muscles, eases the load on the lumbar spine and can aid in alleviating the abdominal separation. In addition to the physical benefits, massage can enhance the mother-baby connection. During this time, the mother can draw her attention to her abdomen and connect with the movements of her baby.

Quite often during am abdomen massage, I can feel the baby kick, or press again my palm. And I must admit this is a special moment too. It’s moments like this the may me realise that mum is not the only one receiving the benefits of the massage.

The quote “good for mum, good for baby” rings true in the scope of pregnancy massage. Whatever mum is experiencing, baby will experience.  It is important that mum makes time to relax and look after herself.

If you want to learn more about how massage can help you during your pregnancy, please contact Laura on 0407 512 009 or book an appointment now.

 

For more information on the benefits of pregnancy massage, please visit the blog archive.

The 5 Reasons Why Massage Must Be Part of Your Postpartum Recovery

Early postpartum recovery is a time of healing and adjustment. The recovery period is the 6-week period post-birth however, but the body continues to have metabolic and hormonal changes that can last longer.

I often remind my clients that it has taken them 9 months, or in some cases 10, to allow their baby to develop. A woman’s body changes almost instantly post-birth, and it takes time to return balance to the body, not just physically, but mentally and emotionally as well.

And of course, we must acknowledge the biggest challenge that new mums face – how they can look after themselves when they are trying to keep a little human alive. Keep reading to find out why massage forms a vital part of post-partum recovery.

 

The Benefits Of Postnatal Massage

Massage is important for early postnatal recovery. Massage during the postpartum period can even enable a quicker recovery from pregnancy and childbirth and improve the health and wellbeing of mum. Massage forms a vital part of the journey into motherhood.

Some of the benefits of postpartum massage include:

  • Labour recovery, physical and mental exhaustion
  • Alleviating stress, anxiety and depression
  • Rebalancing postural changes and reducing pain
  • Aiding the repair of scar tissue from surgery due to cesarean birth
  • Providing relief from breastfeeding posture and mammary changes

 

Labour Recovery

Let’s face it, whether you have a quick 1-hour labour, or whether your labour went on for days, there is no denying that it has an impact on your body. From the first stages, to the active pushing and expulsion of the placenta, your body had worked hard to endure these phases. Massage in the postpartum period can help the new mother to alleviate feelings of physical and mental exhaustion. Massage is a wonderful way to reduce pregnancy discomforts hat often linger postnatally. Receiving massage is early postpartum can enhance recovery and reduce pelvic ligament and joint strain and pain.

 

Mental Health of Mum and Dad

Massage at any stage of life can reduce stress hormones and increase feelings of relaxation. Postpartum massage shares these benefits. More than 1 in 7 new mums and up to 1 in 10 new dads experience postnatal depression. Postnatal anxiety is just as common, and many parents experience both anxiety and depression at the same time.

For mums, hormonal changes can be a contributing factor for changes in mental health. While adjusting to new responsibilities and feelings of frustration, stress and overwhelm can impact both parents. Massage can help the new mum and dad alleviate feelings of stress and anxiety.

If you or someone you know is struggling with their mental health postnatally, please contact PANDA’s National Perinatal Anxiety & Depression Helpline on 1300 726 306 or  Lifeline on 13 11 14 or Pregnancy Birth Baby Helpline on 1800 882 436.

 

Postural Rebalance and Reducing Pain

Post-birth, a woman’s posture changes dramatically. Their center of gravity is no longer being thrust forward with the weight of baby. But this does not mean that the body automatically rebalances itself. Massage can assist in realigning and rebalancing postural changes in the glutes, hips and shoulders. Thus, providing relieve form muscular strain and reducing tension headaches, and generalized lower back pain.  Postnatal massage is relaxing and eases muscular strain not only form labour and birth, but also assists in rebalancing the body as it adjusts to new physical demands, such as breastfeeding.

 

Scar Tissue Repair

One of the main focuses of postpartum massage is scar tissue repair and rebalancing the abdominal muscles. After a caesarian birth, some mothers report a loss of feeling and sensation in their abdomen. Postnatal massage focuses on bringing awareness to the abdomen and allowing mum to connect into her body.

Postpartum treatment also works on reducing adhesions surrounding the scar tissue, which can help mum feel freer and reduce abdomen pain. Massage on the caesarian scar tissue can help to heal the deeper layers of the wound and can prevent tissues from sticking together.

If you have had a caesarian, it is recommended to obtain consent and approval from your primary health care professional prior to attending treatment. This ensure that massage is safe, and the journey to healing and rebalancing can begin.

 

Breastfeeding posture

Motherhood brings with it new physical demands. Lifting, carrying and holding a new baby puts strain on the back, while breastfeeding strains the neck, upper back. It can feel like your whole body is a ball of pain and tension.

I often remind my new mums that breastfeeding is a skill that you need to learn, much like how your baby is learning the ways of the world too. Take it easy, take it slow and most of all be kind to yourself. It may take a while to hone this skill. At the end of the day, there is no right way to breast feed. If you choose to do it, or not do it, it doesn’t matter. But your posture is vital whether you are using breast or bottle.

I love this video from What To Expect. It goes through three breastfeeding postures for optimal comfort of mum and baby. What I love most about this video is that mum has supported her feet on a stool and throughout her shoulders are relaxed and she isn’t slouched or hunched over.

Watch It Here

 

Postnatal Massage Recommendations

As with pregnancy massage, postnatal treatment considers the comfort of mum, first and foremost. Prior to treatment, I recommend that mum’s feed or express to increase comfort.

Treatment can be performed side lying, if lying on the stomach causes pain in the abdomen or breasts.

Mum can also bring baby into the treatment if child care is not available. Baby can either be in the pram or on the table with mum if it is suitable.

Appointments can be arranged around feeding and sleep times to make this easier for baby to settle and for mum to relax.

Need an appointment? Book Now!