Kegel Lessons for Expectant Moms

As a soon-to-be new mom, you know there are many beautiful parts of pregnancy -- and others that you could probably live without. High on that unwanted list is often urinary incontinence, or pelvic floor problems.

Urinary incontinence occurs when a person is no longer able to hold urine in the urethra, causing leaks from time to time. This problem is common among pregnant women and new moms, since unborn babies push down on the bladder, urethra, and pelvic floor muscles, weakening support and causing leaks. Labor then further complicates the issue by additionally weakening pelvic floor support, and potentially even damaging the nerves that control the bladder.

Luckily, Kegel exercises have been proven to help strengthen pelvic floor muscles. (Keep in mind that most bladder or urinary tract issues caused by pregnancy and delivery go away within six months of giving birth. If yours don’t, see your doctor for additional treatment or help.) If you’re ready to start strengthening, follow these tips:

1.    Identify your pelvic muscles. In order to get the most out of the exercises, begin by identifying the correct muscles. To do this, try stopping your urination midstream. The muscles that you use to stop the flow are the same ones you’ll want to work in your Kegel exercises.

2.    Get comfortable. Before starting the exercise, be sure your bladder is empty, and find a comfortable place where you can lie on your back. Then, tighten your pelvic floor muscles, holding the contraction for five seconds. Repeat this tightening and releasing in five-second increments four or five times in a row. For best results, try working up to exercises where you are able to hold the muscles for 10 seconds at a time, and then relax for 10 seconds at a time.

3.    Practice makes perfect. One Kegel exercise session won’t be enough to help. For optimal results, try to perform 10 repetitions at least three times a day.

Don’t worry if it takes a while to get used to the exercises -- that’s perfectly normal. Just don’t give up. If you continue with the exercises on a routine basis, you may see results within just a few months of starting. And one less thing to worry about as a new mom is always welcome when you have a newborn!

Pre-birth Bonding With Your New Baby

The bond between a new mom and her baby is, without a doubt, something that’s incredibly special and unbreakable. When you envision developing that bond with your own baby, you probably imagine reading stories, going for walks, or cuddling in a rocking chair together. While these are all sweet ways to grow closer to your new baby, the bond building doesn’t have to wait until your baby is born. Here are some great ways to start the bonding process while your baby’s still in utero.

Turn Up the Tunes
Studies have shown that growing babies respond positively to music. But before you turn up the rock music, know that by the second trimester babies seem to prefer classical music, or music that mimics your own heart rate of 60 beats per minute. It’s soothing for them, and it’s something you’ll probably enjoy, as well. Remember, if you’re relaxed, your baby probably will be, too.

Write It Down
Take some time at the end of each day to write down your thoughts and daily activities in a journal you purchase specifically for your new baby. You could describe how you reacted the first time you felt your baby kick, for example, or how excited you are for her to be born. Then, when your new baby is older, you can read the entries to her (or she can read them herself!). The journal will make a nice keepsake for your child to cherish in later years.

Have a Conversation
Talking to your baby is a nice way to start the bonding process early. Say “goodnight” and “good morning,” sing songs, talk to her while you rub your belly, and explain to your little one what your movements are throughout the day. She may not understand what the words mean, but the sounds will be soothing.

Get an Ultrasound
The most exciting bonding experience with your new baby may be when you get to actually see how she’s growing. Your ultrasound will give you a very realistic look at your little one. Having a real-life, tangible photo to hold on to will definitely help make the experience feel more real (if the morning sickness and growing stomach haven’t already!).

Sure, you may feel silly talking to your new baby while she’s still in your belly, but keep in mind that starting these bonding rituals now will make them seem like second nature by the time your little one is born.

Pregnancy Beauty Basics

When you’re pregnant, it’s not uncommon to want to make up for swollen ankles and other less desirable symptoms with a fresh face of make up and a new hair ‘do. But keep in mind that the ingredients in your beauty products, if absorbed into the skin, may reach the placenta and could pose a risk for your new baby. But that doesn’t mean you have to give up on looking glam until post-birth. Just be sure to steer clear of the below, and, if in doubt of a product’s safety, ask your doctor.

Skip it: Hair dye Expecting new moms should try to avoid dying or chemically straightening their hair when pregnant, as the ammonia fumes could harm a new baby during the first three months of pregnancy. If you must change your color or touch up your roots, do so after the first trimester in a well ventilated space, and ask the stylist to avoid touching your scalp with the chemicals.

Skip it: Nail polish

The phthalates in nail polish have been linked to birth defects, so it’s best to wait until after the first trimester to get a manicure or pedicure, when the risk to your new baby is much lower. Acrylic nails should also be avoided when expecting. Need some color before then? Reach for a phthalate-free nail polish instead.

Skip it: Hairspray

Hairspray also contains phthalates, and considering you spray it by your face, it’s very easy to breathe it in. Instead, keep your hair in place with a mousse or gel during your pregnancy.

Skip it: Acne creams

Expecting new moms should avoid prescription acne medications, as they can increase the risk of birth defects. If pimples pop up during your pregnancy, try to use a gentle face wash and switch to oil-free makeup. If that doesn’t work, ask your doctor about what acne face washes may be safe for your new baby.

Skip it: Teeth whitening products

The jury is still our on whether the peroxide, the active ingredient in teeth whiteners, is safe during pregnancy, so it’s best to skip this one. If your pearly whites aren’t looking so, well, white, use a brightening toothpaste instead. And don’t forget to floss and brush regularly during pregnancy. Good dental hygiene is good for your smile and for your new baby’s health.

It’s not always easy for new moms-to-be to give up go-to beauty routines, but keep in mind that sporting your natural hair color or not-so-perfectly-white teeth is best for your new baby. For now, skip the scary stuff and wear your pregnancy glow instead.

Understanding Ultrasounds

Most new moms-to-be can’t wait for the moment they first see their baby on an ultrasound screen. It’s likely you’ll leave your doctor’s appointment eager to discuss the fingers and toes you spotted on the screen or what position your baby was in with friends, family, and anyone who will listen. But before you go in for your first ultrasound, it’s helpful to know what to expect.

Ultrasound basics

During an exam, your health care provider or an ultrasound technician (also called a sonographer) moves a transducer -- a device that produces high frequency sound waves -- across your stomach to see inside your abdomen. This produces an image of the fetus, called a sonogram. The image can be saved, printed, and taken home as a memento of your new baby. Ultrasound techology is a safe way for health care providers to monitor the health and safety of your baby and can help determine the due date along with information such as your fetus’s age, gender, expected weight, and potential birth defects.

Safety first

You can feel confident going to your ultrasound exam knowing that the procedure is considered very safe. However, because the long-term effects of multiple ultrasounds aren’t fully known, it’s not recommended that you get an ultrasound for nonmedical reasons. For this reason, steer clear of places that give 3-D ultrasounds, which offer keepsake images but provide no medical benefit.

When to go

Ultrasounds can be performed any time during a pregnancy. However, it’s common to have one in the first trimester to determine your due date, and then another in the second trimester (between 18 and 20 weeks) to get a better look at your developing baby and determine the sex of your child. If your doctor wants to carefully monitor your pregnancy for any reason, you may need to come in for more ultrasounds during the third trimester. Finally, towards the end of your pregnancy, your health care provider may also do an ultrasound to determine the position of your baby.

What to expect

In order to get a good picture, it’s important to have a full bladder, so your doctor may ask you to drink a few glasses of water before coming in for your appointment. Otherwise, you don’t need to do anything to prepare for your ultrasound -- aside from getting excited to see your new baby!

If you have any questions about the ultrasound process or your baby's development, just ask. And enjoy poring over those incredible pictures of your new baby!

Photo by Omar Lopez on Unsplash

Toddler Care When You’re Expecting

Being pregnant with a toddler running around can be challenging, to say the least. You may not always have the energy to keep up with your little one, and getting ready for a new baby can rob you of precious together time. But it is possible to bond with your older child, tackle your new baby to-do list, and even reserve a few hours for yourself during these months. Check out these tips for making pregnancy with a toddler in tow as smooth as possible.

Take advantage of naps. Your new best friend: the afternoon nap. Life with a toddler while pregnant leaves little downtime, so use his naptime to catch some shut-eye yourself. Pre-nap, wind down together with a calming activity such as reading a book or listening to music, which will help prepare him for sleep. He will love the extra cuddling with you and you’ll appreciate the peace and quiet. Afterwards, head to bed for much needed rest.

Bring in a babysitter. Consider hiring a mother’s helper for a couple of afternoons a week. Your child will enjoy the additional attention during this phase when so much focus is on the new baby, and you can use the afternoon to catch up on your rest or do a few things outside of the house. Schools and places of worship are great places to get referrals for local mother’s helpers. If you’re not comfortable leaving your child alone at first, you can always stay at home in a separate room.

Involve your toddler in baby preparations. Toddlers will delight in helping you get ready for your new addition, and you’ll simultaneously be able to check tasks off your new baby to-do list while hanging out with your older child. It’s a great opportunity to bond and talk about what to expect after your new baby arrives. Your tot can help fold baby clothes, place clean diapers in baskets, or arrange baby books on a shelf.

Prioritize your time. Accept that you may not be able to do everything you'd like to when you’re pregnant, with a toddler in tow. Let a few things slide in order to fit in special bonding time. Mopping the floors or updating your blog can wait. Spending those extra hours with your child before the new baby comes will help your toddler feel secure during the transition.

Remember to give yourself a break if things don’t go exactly as planned. This is a big change for your household! Before you know it, you'll be watching your firstborn become a proud big brother or sister to your new baby.

Photo by Colin Maynard on Unsplash