April 9th, 2012

Amaranth is an amazing complete protein gluten free grain from South America.  We shift from our winter oatmeal to amaranth  in the spring time as a green for the smoothie and also as what I like to call “Pooridge” as the kids seem to digest that word easier. It is easier on the digestion, protein packed and a yummy change of pace.  Here are some ideas on how to serve it once cooked.

Amaranth, 1/4 cups sunflower seeds, lots of cinnamon, 1 tsp. honey

Amaranth, 2 Tbsps peanut butter, 1/4 cup raisins, dates or other dried fruit

Amaranth, 1/4 cup cut up sprouted almonds, cinnamon, hemp hearts, 1 tsp. honey

0
Posted in Food/Recipes |
April 9th, 2012

Here are the latest green smoothie concoctions that we have done around our house!  We use at least half of the mixture as a raw green and yes the kids drink it all up…straws help a lot if its a bit chunky!!!!

Kale, Frozen Blueberries, Coconut Water, Hemp Hearts

Spinach, Almond milk, 2 tbsps. peanut butter, 3 tbsp. cacoa powder, 3 bananas  (Kids Favorite)

Dandelion greeens, Coconut Water, Mixed berries, Rice Protein Powder

Rainbow Chard, Coconut Water, Frozen Blueberries

Celery (blend for a long time!!), Coconut Water, 2 Apples, 2 Bananas, Hemp Hearts  (Also a kid favorite)

 

Would love to hear what you all are putting in your spring green smoothies!!!

0
Posted in Food/Recipes |
April 9th, 2012

I am often recontacted by first time parents around the time when their baby is 5 months old. It is normally when the baby starts going through their 5-6 month growth spurt and is all the sudden eating like a newborn, around the clock again.  Parents then ask about introducing solids and how to do that.  It is a fun thing for parents to do and people feel like their baby will not nurse as much.  What we aren’t always told is that there isn’t a whole lot of digestion and nutrition coming from early food.  In fact babies digestive systems aren’t really able to process much food until 6 months at the earliest, and in many ways babies bellies are more susceptible to allergies before this age.  The following is an article off Dr. Sears.com that talks about introducing solids at a later date.

WHY WAIT? 6 REASONS

Gone are the days when pressured mothers stuffed globs of cereal into the tight mouths of reluctant six-week-olds. Nowadays parents feed their baby on the timetable that is developmentally and nutritionally correct — as determined by their baby. Don’t be in a rush to start solids. Here are some good reasons for waiting.

1. Baby’s intestines need to mature. The intestines are the body’s filtering system, screening out potentially harmful substances and letting in healthy nutrients. In the early months, this filtering system is immature. Between four and seven months a baby’s intestinal lining goes through a developmental growth spurt called closure,meaning the intestinal lining becomes more selective about what to let through. To prevent potentially-allergenic foods from entering the bloodstream, the maturing intestines secrete IgA , a protein immunoglobulin that acts like a protective paint, coating the intestines and preventing the passage of harmful allergens. In the early months, infant IgA production is low (although there is lots of IgA in human milk), and it is easier for potentially-allergenic food molecules to enter the baby’s system. Once food molecules are in the blood, the immune system may produce antibodies to that food, creating a food allergy . By six to seven months of age the intestines are more mature and able to filter out more of the offending allergens. This is why it’s particularly important to delay solids if there is a family history of food allergy, and especially to delay the introduction of foods to which other family members are allergic.

2. Young babies have a tongue-thrust reflex. In the first four months the tongue thrust reflex protects the infant against choking. When any unusual substance is placed on the tongue, it automatically protrudes outward rather than back. Between four and six months this reflex gradually diminishes, giving the glob of cereal a fighting chance of making it from the tongue to the tummy. Not only is the mouth-end of baby’s digestive tract not ready for early solids, neither is the lower end.

3. Baby’s swallowing mechanism is immature. Another reason not to rush solids is that the tongue and the swallowing mechanisms may not yet be ready to work together. Give a spoonful of food to an infant less than four months, and she will move it around randomly in her mouth, pushing some of it back into the pharynx where it is swallowed, some of it into the large spaces between the cheeks and gums, and some forward between the lips and out onto her chin. Between four and six months of age, most infants develop the ability to move the food from the front of the mouth to the back instead of letting it wallow around in the mouth and get spit out. Prior to four months of age, a baby’s swallowing mechanism is designed to work with sucking, but not with chewing.

4. Baby needs to be able to sit up. In the early months, babies associate feeding with cuddling. Feeding is an intimate interaction, and babies often associate the feeding ritual with falling asleep in arms or at the breast. The change from a soft, warm breast to a cold, hard spoon may not be welcomed with an open mouth. Feeding solid foods is a less intimate and more mechanical way of delivering food. It requires baby to sit up in a highchair – a skill which most babies develop between five and seven months. Holding a breastfed baby in the usual breastfeeding position may not be the best way to start introducing solids, as your baby expects to be breastfed and clicks into a “what’s wrong with this picture?” mode of food rejection.

5. Young infants are not equipped to chew. Teeth seldom appear until six or seven months, giving further evidence that the young infant is designed to suck rather than to chew. In the pre-teething stage, between four and six months, babies tend to drool, and the drool that you are always wiping off baby’s face is rich in enzymes, which will help digest the solid foods that are soon to come.

6. Older babies like to imitate caregivers. Around six months of age, babies like to imitate what they see. They see you spear a veggie and enjoy chewing it. They want to grab a fork and do likewise.

0
Posted in Babies, Food/Recipes |
April 9th, 2012

One of the top fears that moms express to me about giving birth is tearing!!  I have been asked 1,000’s of times over the last decade what my philosophy is on tearing, and what I do to prevent tearing.

During the course of my training I worked alongside midwives who utilized all the “tools” to prevent tearing like; applying hot compresses to the perineum during pushing, supporting the perineum and flexing the head during birth, getting into certain non-gravity positions, and massaging the perineum during pushing.  What I noticed is that it didn’t seem to make much different what the midwife was doing, some women tore and others didn’t.  Birth happens and there isn’t a whole lot that we can do to change the course of our birth.  In some ways this is true for our perineum.  There is a lot that we can implement prenatally to build the health of our tissues and discussions around what type of pushing or lack there of we are going to do but when it comes down to it if baby has a hand along side a head no matter the skin integrity you will probably tear a bit.

 

We should focus on creating good skin integrity and have discussions around pushing prenatally to help encourage an intact perineum, but that we should also be kind with ourselves if this happens to be part of our birth story.

 

Here are some ideas prenatally to help skin integrity:

  1. Vitamin E-You can find this in sunflower seeds, almonds, papaya, and olives.  It promotes skin health and wound healing.
  2. Evening Primrose Oil- Improves skin elasticity, moisture and firmness.
  3. Vitamin C- helps create healthy collagen, which is found in cells.  Collagen is a protein in cells that provides a strong framework.  It is helpful for your skin to be strong so when it is stretched it withstands the force.  Dietary sources are found in Strawberries, oranges, red peppers, broccoli etc.
  4. Fats/Omega’s- Diets higher in saturated and monosaturated fats increase skin elasticity.  Dietary sources are fish oils, coconut oil, avocadoes, and nuts, animal sources.

The midwife should also discuss pushing prenatally.  Counseling a mother on gentle pushes lead by her own body and supporting her own perineum are helpful to set up a good pushing stage.

0
Posted in Birth, Pregnancy |
March 15th, 2011

Somewhere about the 9th grade I became interested in the dance I saw happening within the space of the fingers and hands of a woman on a stage; she was Signing the words to a song that was being sung. Her face was alive and her mouth voiced the words I heard with my ears. But it was her hands that captivated me, as they flashed and twirled in motions that were so beautiful and well controlled they seemed to live an existence all their own.

Thus began my deep desire to attain the ability to not only understand with my eyes what those movements meant, but my ambition to feel my own fingers and hands dancing, flowing, and sharing in the ability to communicate through this silent language (which, by the way, is far from silent).

Skip ahead about 15 years and you find me quite unexpectedly anticipating my daughter’s arrival.  I suppose I spent a fair amount of time in preparation mode, as do most first time mama’s to be, but a large portion of mine included becoming fully immersed in the world of Baby Sign (it’s one of the few things I could actually do while pregnant that didn’t involve sleep).  Even before I became pregnant, I was aware of the benefits of giving the very young child the ability to communicate through other means than spoken word.  I had read plenty of materials and studies, and had swallowed the data that discussed the value of teaching babies to communicate with their hands.  And yet, it wasn’t until I saw a family use this method one day with their 3 year old foster child that I fully realized the effectiveness and benefits of giving the gift of communication through the hands.  So, as you might imagine, by the time my daughter was born, I had mastered the essential set of common terms, and had also successfully taught them to my husband (papa to be).

 

I had read about the most appropriate times to begin teaching and using the signs with babies; typically it is encouraged that somewhere around 6 months of age, the parent should begin to expose the child.  However, my instinct told me otherwise.  I began using signs with my daughter when she was 3 weeks old and likely would have from day one, but it took me a few weeks to regain some semblance of consciousness after she was born.  When the daily motions became easier, and nursing finally was something I looked forward to, I found myself signing to her while interacting with her almost as if it were just an extension of my spoken words.  There were times when it was deliberate, but I’d typically use my hands and voice together, without really thinking about it. Then, one day, my daughter mirrored my hand’s movements… Her comprehension made itself known, and from then on, I noticed.

 

At 4 months of age, it became obvious that my daughter understood some of the signs I used routinely when interacting with her.  Often, I would sign and speak (with my voice) the same concept, but a lot of the time, I would do one or the other.  I would also play episodes of Signing Time on the TV while we were in and about the room.  She observed a few minutes of Signing Time just about every day, though I never directed her attention to it or required her audience – I didn’t have to.  The production itself is superb and very successfully captured her interest consistently, along with teaching her substantially more than I ever expected.

By the time our daughter was 18 months old, we often had what we called “Silent Days”, where we’d spend an entire morning just speaking in Sign. She initially began to mimic my signs at about 8 months old, and within weeks was producing the signs independently to tell me exactly what she was thinking.  At 17 months, she had between 350 and 400 signs, and 20-30 spoken words.  Her signs and spoken words included common conversation terms, letters, letter sounds, numbers and colors.  Shortly before she turned two, I began to use the materials published by Signing Time (Two Little Hands) to keep track of her development, as well as my own.  I knew at that point that we had a very functional set of vocabulary in both spoken word and Sign, but I thought it was helpful to know exactly what we (my husband, my daughter, and I) actually knew.

It became apparent that learning phrases and speech beyond simple vocab was the next step.  At which point, we had to decide whether we should focus on the language of ASL, or develop a hybrid SEE/ASL.  It mattered to us, because in addition to spoken English, we also spoke French with her.  We had a sense that sentence structure was something we really had to keep in mind: ASL doesn’t create sentences the same as English. French doesn’t create sentences much like English either.  And at the time, I hadn’t fully accepted the idea that a child can learn completely separate languages simultaneously.  I wasn’t convinced even by all the literature I had read and research I had conducted; I hadn’t experienced the wonder first hand yet.  In hindsight, if we have another child, we will use all three languages (English, French, ASL), in their entirety.  We will also incorporate SEE (Signed Exact English) or some version of it.  We understand now the mind’s ability to absorb and process multiple, unique languages simultaneously.  And though we sometimes get sentences that start in English, wax Frenchish, and have a Sign or two thrown in, it all makes sense and we know that as she develops, so will her ability to distinguish the languages as well as blend them seamlessly.

21 months and counting, our daughter was using more than 600 Signs and 200 spoken words regularly.  She began combining words about this time too, and 4-5 word sentences were common.  Sometimes those sentences were entirely spoken, other times entirely Signed, and often something in between.  She quickly learned that Signing while in her carseat, behind a driving Mama, didn’t work so well (even with my tiny observation mirror). So began her adventure in learning which language to use, when, and why.  My husband and I had begun using Sign regularly to communicate with one another  too.  You wouldn’t believe how handy a silent, visual language can be.

 

We consistently saw her continue to accumulate more and more of the languages; typically her ability to use spoken (that would be her using her voice to speak to us) remained at about 1/3 of the amount of Signed vocabulary, though her actual usage was mostly even between the two forms of communication.  She would often start communicating a thought in spoken words and then stop and switch to Signs.  I can’t tell you how many times I would see her little face contort in a moment of frustration when she knew she wanted to tell me something but couldn’t find the spoken word (or say it so I could understand it), but then only a millisecond later be happily on her way to communicating exactly what was on her mind by switching to her hands.  We never experienced the fits of frustration that I have seen so many parents and little ones struggle through.  I attribute this to our conscious choice at how we interact with her respectfully and without ever diminishing her, and her ability to effectively and thoroughly communicate from the very beginning, thanks to her little hands.

I stopped keeping track of how much she had learned when she surpassed 1200 signs and 700 spoken words; she was 25 months old.  She is now 40 months and entirely fluent in spoken English, the French that we have given her, and Sign.  We didn’t stick with ASL or SEE in structure, we rather created our own version (though we remain true to actual ASL signs), and for a while she didn’t use signs at all.  She forgot about 1/4 of the signs she knew for a few months, but during this time, she advanced her spoken language substantially.  Recently, of her own accord, she’s chosen to return to using and re-accumulating the language of her hands.  She finds it quite the game now, quizzing Mama (in a weird twist of roles) and playing tricks with me by answering questions posed to her using Signs when I expect spoken words. She also has resumed requesting an episode of Signing Time typically at least once a day.

 

If you have given thought to embarking on the journey of giving your little one the ability to use Signs to communicate what’s inside of them, then I would encourage you to learn all that you can and share it as it flows from you.  Naturally, effortlessly, not orchestrated or forced… just let the movements and motions join with your spoken language, then sit back and watch the magic.  I credit my daughter’s interest and rapid accumulation of the Signs to three key elements: Our continual and natural use in everyday communication and interaction with her from birth, the materials and videos that MySmartHands produces (Laura’s videos kept me motivated and encouraged when I questioned just how useful my efforts would be in the end – this lack of confidence hit me when my daughter was about 6 months old, just a few short weeks before her use of the signs began to emerge), and Signing Time (Two Little Hands Productions).

If you have questions, are looking for resources, examples/videos, or just want to share your story and experiences, please feel free to contact Angie.  She has a veritable storehouse of information and materials suggestions, as well as activities and ideas on imparting this amazing gift of communication we have to give our tiny little people.  You can find Angie and her daughter at weepeoplecommunicate.com

0
Posted in Uncategorized |
March 15th, 2011

Is your baby a cat-napper who falls asleep being fed, while in a car seat, sling, rocker, or someone’sarms? When transferred to bed, does your baby sleep 30 to 50 minutes – the length of one sleep cycle?  These factors point out the main cause of mini-naps: an inability to fall asleep or stay asleep withoutaid – which leads us to potential solutions.

Cycle-Blender naps

One way to help your baby sleep longer is to put him for a nap in asetting that will lull him back to sleep when he wakes betweensleep cycles. Cycle-Blender napsoccur in cradle-swings, rocking cradles, or baby hammocks. Any ofthese can help cat-nappers extendtheir sleep time because when Baby

begins to awaken the rhythmic motion can lull him back to sleep.You can also create a Cycle-Blender nap in a stroller. Take a daily walkoutside (it’s good for both of you!)or bring your stroller in the house.  Walk your baby until she fallsasleep, and then park the strollernear you. If she starts to move

about, resume walking or give hera bit of a bounce and jiggle.

 

Create a Sleep-Inducing Bedroom

To encourage longer naps, keepthe sleeping room dark. To sootheyour child through sleep cycle changes, use white noise (a recording of nature sounds), or relaxingmusic – all through naptime. This creates a sleep cue and will masknoises that can wake a child who isshifting through sleep cycles.

 

Build a Better Bed

To entice your baby to have alonger nap, recreate the crib into acozier nest. Use softer sheets, such as flannel, plus a thicker cribmattress pad. You can also warmthe bed surface before naptime with a towel fresh from the dryer(remove this and test the surfacebefore laying your baby down.)

 

Make the Bed a Familiar Place

Let your baby have several playsessions in his crib during wakinghours. Stay with him, engage his interest and introduce a few newtoys. Let him see you as a part ofthe crib experience so that he gets a happy feeling there. This way when he is put in his crib for nap-time it won’t be a lonely, foreign place, but one that carries familiarmemories of fun times with you,which can help him accept it as a safe place for naps.

 

Interpret Signs of Tiredness

If you put your child for a nap be-fore he is tired, or when he is over-tired he won’t sleep as well as when you hit that ideal just-tiredmoment. Observe your child forsigns of tiredness, such as losing interest in toys, looking glazed, be-coming cranky, or slumping in hisseat. Put your child for a nap the

moment you see any sign of fatigue. If you take note of the timethat this occurs over a week you should see a pattern emerge. Thiscan help you set up a daily napschedule that suits your child’s tired times perfectly.

In addition to signs of tiredness alsowatch to see how long your childhas been awake. Children can only stay awake for a certain period oftime until they receive a biologicalpull towards a nap. Each child has unique sleep needs, but this chartshows the typical span of time achild can stay happily awake:

 

Age

Newborn 1 – 2 hours

6 month old 2 – 3 hours

12 month old 3 – 4 hours

18 month old 4 – 6 hours

2 year old 5 – 7 hours

 

Keep in mind that children growand change and their nap schedule should change with them. What’s perfect today may be diffe4ent than what is perfect nextmonth. Keep your eye on your baby and on the clock.

0
Posted in Babies, PostPartum |
February 10th, 2011

?id=4428535n

0
Posted in Uncategorized |
February 8th, 2011

I know this is a really hard and potentially scary topic.  Indeed when we broach the topic of SIDS we often just want to treat it like a trump card. Risk of SIDS? It might put my baby at risk? All of us will say- tell me what to avoid and I’ll do it. It’s often not even tempting to see where the recommendations came from. Lets explore why it’s important to look deeper and ask questions of our public health campaigns.

Here’s a bit of the history and some basic facts around SIDS or sudden Infant Death Syndrome.  The underlying cause of SIDS is still unknown although the most common theory is SIDS is a sleep disorder resulting from an immature breathing regulation system.  Basically there is a switch in our bodies that tells us to take a breath when our Co2 levels rises to high and this may not be triggered in SIDS. The overall occurrence in the US is 1 in 1000. What we do know is that it most often occurs during January to December and most commonly between midnight and 6am in infants of age 2 months to 4 months. Breastfeeding reduces SIDS by 40-50% as it reduces infant sickness and mucous, reduces severe reflex or GERD and improves suck swallow reflexes.  Parental smoking is the highest risk factor and increases the chance of SIDS by 7 times.  Second hand smoke directly or in fabrics congests the breathing passages and increasing the chemicals in the baby’s blood that compete with oxygen leaving babe’s oxygen deprived (Sears, The Baby Book 638).

In 1993, a 3-year multicenter controlled study in New Zealand linked sleeping prone, maternal smoking, lack of breastfeeding, and infant sharing a bed to the modifiable risk factors that increased SIDS.  The American Academy of Pediatrics choose to focus only on sleeping prone which resulted in their “back to sleep” campaign although various doctors may recommend the avoidance of the above risks individually (Lawrence, Breastfeeding for the Medical Professional 7th edition 552).

Here is where our dialogue begins.  An interesting thing to note is in traditionally sleep-sharing cultures such as parts of Asia, SIDS is the lowest (Sears, The Baby Book 646). So why do I think that bed sharing should not be avoided and could actually be preventative? A population-based prospective study of bed sharing and SIDS from England showed that risks linked with bed sharing among younger infants seemed to be associated with recent parental consumption of alcohol, overcrowded housing conditions, extreme parental tiredness and the infant being under a heavy cover such as a quilt.  Co-sleeping with an infant on a sofa through the night was a particularly high risk factor. Their conclusion stated that, “ perhaps it is not bed sharing per se that is hazardous but rather the particular circumstances in which bed sharing occurs” (Lawrence, 1078). Basically we need to narrow down our research and take out the variables to prove what we already know.  Mothering Magazine spells out that when you actually look at the raw data and draw your own conclusions co-sleeping is twice as safe as crib sleeping (http://mothering.com/parenting/cosleeping-is-twice-as-safe?page=0,2).

But research can be skewed and sleeping with a newborn is a very fluid and ever changing process.  It might be hard to determine what constitutes bed sharing as most parents may admit to a certain degree especially in early months. Where we should be looking more clearly is the benefits of bed sharing that have been identified already.  As in all things, do the known benefits outweigh the risks?  What we know is that breastfeeding occurs more often and for longer stretches when mother and babe are bed sharing.  The mother becomes the breathing pacemaker for her baby.  This helps babies breathe more regularly and have less stop breathing episodes. There are cases where babies were having episodes of not breathing and when brought into mom’s bed these resolved and the baby stabilized.  Remember that after birth babies still feel the most safe when they are able to be with you.  It’s not named the fourth trimester for nothing.  Sleep research shows that mother and babe develop a synchronous sleep stages waking almost at the same time and maintaining sleep while mutual aware of one another.  In the first month of life babies are mostly in active sleep, which is the stage of easiest arousal.  This naturally protects them against stop breathing episodes. After a month old, babies move into more deep sleep stages.  Bed sharing and breastfeeding causes baby to spend less time in each cycle of deep sleep yet studies show mothers get the same amount of deep sleep on average (Sears, The Baby Book 646).

The most important thing for safe co-sleeping is to not be intoxicated and sleep with your baby.  I want to know if there is a higher incidence of “roll over” onto babies that do not sleep regularly in the parent’s bed. Over bundling your baby is another key factor to changing the breathing rate of your baby.  It may not be the cold of winter that is the culprit but rather the over-bundling that make December to January the key months for SIDS. Remember that you put off quite a bit of heat and when combined with serious swaddling it can cause overheating.  Pay attention to the covers so that a big unbreathable blanket doesn’t cover your baby.  The room should be comfortable and not as cold as you might have been used to.  The softness of the bed is also important statistically.  So if you have a very soft bed you might want to consider side or back sleeping only for your baby. Another helpful tip is that if you are going to tightly swaddle, make sure to put your baby down on his back as he or she won’t have the use of their arms to reposition their head.

In terms of the back to sleep campaign, it’s important to remember that side sleeping is a good option as well and was not generally talked about due to the slight risk that the baby could turn on her belly but this can be reduced by positioning the bottom arm out farther than the top or using wedges.  I think the reason side sleeping was not discussed in the media was mostly due to marketing. It’s just much easier to get the message out there – back to sleep rather than back and side to sleep.  We all must just lie if we say that our babies don’t side sleep with us when they nurse side lying. Even stomach sleeping has its place for some infants.  Doctor Sears has a good discussion about this:

“If baby doesn’t settle well, or stay on her back or side, front sleeping is all right. Also, you may find that your baby prefers different sleep positions at different ages. After all, there is a meaningful wisdom of the body, even in a baby. If a baby repeatedly doesn’t settle in a certain sleeping position, this may be a clue that this position may not be the safest for this individual baby. This is just one example of how babies often try to tell us what is in their best interest. Parents should not be afraid to listen.

Still, because of the new research, it is best to try to get baby accustomed to sleeping on her back or side. Newborn babies tend to get in the habit of sleeping the way they are first put down. The older babies get, the more resistant they seem to be to changes in sleeping position. Newly-born babies do well sleeping on their tummies, but they also do well on their sides, since both positions allow a baby to assume the fetal position, which is more soothing than back-lying. Thus, if you have been putting your baby down on her stomach and now wish to get her used to sleeping on her back or side, it may take some patient conditioning. If you’ve made a diligent effort to encourage back-sleeping and your baby still sleeps best on her stomach, let her, and don’t fear that she is going to die of SIDS, especially if the other risk factors are not present. Studies on large numbers of babies show a statistical increase in SIDS if baby sleeps tummy-down, but your baby is an individual. The front-sleeping risk factor for SIDS doesn’t mean that you should worry every time you place your baby down to sleep. Just be sure to place your baby to sleep on a safe bedding surface. After all, over 99.9 percent of tummy-sleeping infants wake up every morning” (http://www.askdrsears.com/html/7/t071000.asp).

Although a co-sleeper bassinette that attaches to the bed is a good middle ground it does miss some of the benefits of bed sharing.  Most families will sheepishly admit that the co-sleeper often becomes the baby’s supply station or a safety net.

1
Posted in Babies, PostPartum |
February 8th, 2011

Your baby has been born and your “6 week post partum period” has ended; yet you may still find yourself in pregnancy jeans with an extra pregnancy pouch.  Many of us have this idea in our head that once the baby is out, our body just goes back to the way it was before.  I hate to say it but I was astounded by how much my own body changed after having a kiddo.  I have continuously told people to be gentle with themselves, after all it took 9 months to put it on why would we expect that at 6 weeks we would be back to normal.   There does come a point where you are feeling rested enough and you are ready to get your body back, to strengthen the core and the muscles that have been stretched and weakened.  When dealing with my own postpartum 6 years ago I was shocked to read all the different opinions on how to get your muscles back.  I hope that this article will lay it out for you all simply.

What is a Diastasis?

A diastasis is very simply a separation of rectus abdominus muscles that occurs during pregnancy.   The reason for the splitting can be due to weak muscles to begin pregnancy, and/or simply because they needed to separate to accommodate the growing baby.  A diastasis is very common!!

Abdominal Muscles-The Layers

Transverse abdominal muscles are connected to your back muscles as well as your rectus abdominal muscles.  The transverse abdominis is the deepest layer of the abdominal wall and the most important during the postpartum period.  The muscle fibers run across the abdomen and draw the belly inward.  These muscles are the bodies’ most important core stabilizer.   Exercises like crunches/sit ups completely miss these muscles and may give an appearance of strength but in reality you are weak on the inside at the core and so these exercises are no longer recommended during the post partum period.

The rectus abdominus are your vertical abdominal muscles that go from your sternum to your pubic bone.  This group is what is getting the work out during crunches/sit ups; this muscle group is nicknamed the “six pack”.  The main job of the rectus abdominus is spine flexion.

The External Oblique and Internal Oblique

The external oblique is the most exterior layer of the abs.  The internal oblique is found under the external.  Together these groups form an x shape across your torso.  These two muscles always work together and perform side bends and spine rotation.

Why are these muscles important to pregnant and post-partum women?

Having strong abdominal muscles is incredibly important to women.  For pregnant women one of the main complaints is lower back pain.  Because the transverse abdominal muscles are attached to your back muscles strengthening them can significantly reduce your back pain, either during pregnancy and postpartum.

Once you have a baby you continue to carry him/her as they grow.  Most of us now use ergonomic slings and baby carriers however we often still feel the pull on our lower back muscles, one of the reasons behind this is the weakness of our transverse muscles.  By doing simple exercises we can strengthen them and elevate some of our back pain.

Exercises:

Strengthening your core is the main goal of getting your body back after pregnancy.  A strong and healthy core will lessen your lower back pain and make future pregnancies/births easier.

The focus for post partum exercise is to recondition from the inside out, which is done by getting the strength back to deepest muscles, the transverse muscles that are often weakened/split during pregnancy. The main key to postpartum exercises is that you do them often over a period of time; that you commit to doing them rigorously for 4-6 weeks.  This will be much more fruitful then doing them occasionally over a year.

  1. Pelvic Tilts: Lie down with your back pressed against the floor and bends the knees.   Lift your pelvis up and hold it and then slowly lower it back down to the ground.  Your upper body should never leave the floor.
  2. Lifted-leg Push-up
    Get into push up position with your feet hip width apart.  Raise one leg as high as you can and then switch legs.
  3. Scissor Kicks- Lie on the floor and put your hands under your bum, while keeping your back pressed against the floor.  Raise one leg about 10 inches off the ground and slowly lower it, then raise the other.
  4. Sahrmann Exercise #1
    Lie on the floor with knees bent and arms at your side. Hold your tummy in by doing your basic breath contraction. Keeping one knee bent, slowly slide the opposite leg out until it is straight with the floor, and then slide it back up to bent knee position. Relax your tummy.

    Repeat with the other leg. Remember not to flatten your back and to keep the curve of your spine relaxed. When your abdominal muscles are contracted it helps to stabilize your pelvis while your legs and lower tummy muscles work. This prevents strain in your back muscles, and trains your abdominal muscles to protect and support your spine

Bands

Another tool for the postpartum period that has been used for centuries by different cultures is what we modern day women call the bellyband.  There are several bellybands on the market.  Bellybands are used daily during the postpartum period to help put everything back in place.  Just as sutures are used to help repair a perineal tear by approximating the muscles/tissue the same is true for a belly band, it helps the muscles return to their correct area and retrain them to their original function just by living life and wearing them.  You can definitely bring your muscles back together and return your core strength without a bellyband; however, it just makes the process faster.

0
Posted in Birth, Exercise, PostPartum |
January 12th, 2011

We often get people asking us questions about cord blood banking and delayed cord clamping.  Here is a great article about the benefits of delayed cord clamping as the babies first “natural stem cell transfusion”.

Early Clamping Of The Umbilical Cord May Interrupt Humankind’s First ‘Natural Stem Cell Transplant’

Main Category: Pregnancy / Obstetrics
Also Included In: Stem Cell Research;  Nursing / Midwifery;  Pediatrics / Children’s Health
Article Date: 25 May 2010 – 5:00 PDT

The timing of umbilical cord clamping at birth should be delayed just a few minutes longer, suggest researchers at the University of South Florida’s Center of Excellence for Aging and Brain Repair.

Delaying clamping the umbilical cord for a slightly longer period of time allows more umbilical cord blood volume to transfer from mother to infant and, with that critical period extended, many good physiological “gifts” are transferred through ‘nature’s first stem cell transplant’ occurring at birth.

The USF review is published in a recent issue of the Journal of Cellular and Molecular Medicine (14:3).

“Several clinical studies have shown that delaying clamping the umbilical cord not only allows more blood to be transferred but helps prevent anemia as well,” said the paper’s lead author Dr. Paul Sanberg, director of the Center. “Cord blood also contains many valuable stem cells, making this transfer of stem cells a process that might be considered ‘the original stem cell transplant’.”

At birth, the placenta and umbilical cord start contracting and pumping blood toward the newborn. After the blood equilibrates, the cord’s pulse ceases and blood flow from mother to newborn stops. In recent Western medical practice, early clamping – from 30 seconds to one minute after birth — remains the most common practice among obstetricians and midwives, perhaps because the benefits of delaying clamping have not been clear. However, waiting for more than a minute, or until the cord stops pulsating, may be beneficial, the authors said.

Birthing methods have also changed over the last century. Throughout human history and currently in cultures and areas where delivering mothers squat to deliver, gravity helps speed the stem cell transfer. Today, the cord may be clamped early for a number of reasons, including the medical resuscitation and stabilizing of infants or the notion that delaying clamping might lead to adverse effects or, more recently, to quickly facilitate umbilical cord banking.

According to study co-author Dr. Dong-Hyuk Park, the relationship between cord clamping time and the transfer of stem cells needs to be understood through the early weeks of the perinatal period and the process of ‘hematopoiesis,’ the formation of blood cells that begins as early as two weeks into pregnancy. A transfer of pluripotent stems cells continues throughout pregnancy, however, and for a time through the umbilical cord following delivery.

“Several randomized, controlled trials, systematic reviews and meta-analyses have compared the effects of late versus early cord clamping,” said Dr. Park. “In pre-term infants, delaying clamping the cord for at least 30 seconds reduced incidences of intraventricular hemorrhage, late on-set sepsis, anemia, and decreased the need for blood transfusions.”

Another potential benefit of delayed cord clamping is to ensure that the baby can receive the complete retinue of clotting factors.

Yet, there is debate and disagreement on early versus later clamping. The side favoring delayed clamping, the authors noted, cite the value of the infant’s receiving umbilical cord blood (UCB)-derived stem cells, known to be pluripotent.

“The virtue of the unique and immature features of cord blood, including their ability to differentiate, are well known,” added Dr. Sanberg.

The researchers concluded that many common disorders in newborns related to the immaturity of organ systems may receive benefits from delayed clamping. These may include: respiratory distress; anemia; sepsis; intraventricular haemorrhage; and periventricular leukomalacia. They also speculate that other health problems, such as chronic lung disease, prematurity apneas and retinopathy of prematurity, may also be affected by a delay in cord blood clamping.

“There remains no consensus among scientists and clinicians on cord clamping and proper cord blood collection,” concluded co-author and obstetrician Dr. Stephen Klasko, senior vice president of USF Health and dean of the USF College of Medicine. “The most important thing is to avoid losing valuable stems cells during and just after delivery.”

The authors agreed that delaying cord clamping should appropriately be delayed for pre-term babies and babies born where there is no effort to bank umbilical cords, and for babies born where there is limited access to health care and where nutrition may be poor.

Source:
Dr. Paul Sanberg
University of South Florida Health

0
Posted in Birth, Pregnancy |