How is personalised prenatal support an investment to my birth experience (and long term health)?
“As long as I am healthy and my baby is healthy”
I have heard almost every mother say this when we discuss their expectations for birth and usually my response is; “Define healthy. What does healthy mean for you? Mentally, emotionally, spiritually and physically?"
So often we underestimate that if a birth goes physically well then all else will be well, however, how a mother and her newborn are treated and supported will hugely determine the impact it has on a mother’s overall birth experience, wellbeing and recovery.
Birth is likely to be the biggest, most significant event of your life and it is also likely to be one that will continue to influence you in many ways, for the rest of your life.
Though we place our trust in external resources and the expertise of medical professionals, our boundaries, expectations of safety and feeling well will be assumed differently by everyone who is involved in our pregnancy, birth and postpartum journey. We can be so quick to assume that our care provider knows or understands what we may want or need and this is where the risk of experiencing trauma, depression, confusion and disappointment increases.
No one can guarantee us a perfect birth and we cannot have the chance of having the birth we want if we do not do not accept the responsibility to find out what that birth looks and feels like for us.
We need to be able to recognise our own needs before we can voice them to others.
Top reasons to invest in prenatal care:
How we invest in our pregnancy through prenatal support will ultimately be revealed during birth and our postpartum recovery. Hold yourself accountable to gain clarity of your needs, learn about birth, build confidence in your decisions and speak to the importance of what matters to you.
Birth is not outside of us, it comes from within us.
To invest in your prenatal health and to feel foundationally supported in preparing for your birth, book a session with our Maternal Health Consultant, Vanessa Werner
Ingredients:
Instructions:
This recipe was obtained from Low Carb Simplified.
Though the most recognised part of our C-section birth is the incision scar, a lot of us can be surprised to see the development of what is called the C-section shelf.
What is a C-section Shelf?
A C-section shelf is the section of the lower abdomen that ‘hangs’ over the scar where the incision was made and its appearance can look different for each of us. It may be raised, puffy scar tissue, skin puckering, excess skin overlap or low hanging belly. A C-section shelf may also appear more exaggerated if you develop diastasis recti.
How does a C-section shelf develop?
When a C-section incision is stitched back together, the skin becomes more taught than before, leading it to look like a piece of string being held against the tummy. This means the skin above, which has been stretched from pregnancy will appear to hang over your scar line.
Not merely cosmetic - scar adhesions that contribute to the development of a C-section shelf can result in physical feelings of discomfort, including numbness, pain, tingling, and itchiness. When these sensations occur in the deeper tissue layers, the surrounding muscles and organs can be affected, causing functional problems including:
How can I heal my C-section shelf?
With proper guidance and patience you can prevent and relieve new and even decades-old scar adhesions associated with your C-section shelf. These long term remedies should help to reduce the appearance of your C-section shelf:
Scar Massage
Scar adhesions usually develop in the area underneath and around your C-section incision where one layer of tissue may be stuck to another layer when it should usually glide freely.
Scar mobilisation is to massage the scar tissue which increases blood flow to the area and helps to gradually break up adhesions and free the surrounding tissues. The idea is to loosen the scar from the tissue, so it doesn’t get “stuck” to the layers below. Helping to break up adhesions will improve the function of your core/abdomen and appearance of your c-section shelf.
You can perform a c-section scar massage yourself and/or a pelvic floor physical therapist can help. Begin with small circular massages (using a moisturiser or oil for your skin) to promote blood flow, support the healing process, and reduce discomfort.
Remember to wait until your incision is completely healed, (usually after 6 weeks postpartum) and you feel ready to begin developing a healing relationship with your scar.
Skin Care
A consistent skin routine can help to visibly reduce the appearance of the incision scarring, stretch marks, and the laxity of your skin.
Can exercise help to improve my C-section Shelf?
A therapeutic exercise routine may help with excess fat and help to heal your postpartum core and pelvic floor, however no form of exercise will completely ‘fix’ your postpartum skin. Improve a C-section shelf and heal diastasis recti by focusing on deep core training while factoring in total body workouts to build strength and stamina.
Is it too late to start ‘treat’ my C-Section Shelf?
A lot of preventative healing happens in the first six months postpartum, but it is never too late to begin personal rehabilitation.
Healing from a c-section takes patience and the acceptance of your birth story and the way you feel about yourself can have a huge effect on the relationship you have with your body and your self-esteem. If you are preparing for or recovering from a C-Section birth, our Maternal Health Consultant, Vanessa Werner can help to address any emotional challenges and provide you with personalised information and support.
Book a session with Vanessa Werner.
INGREDIENTS
Author: Cookie and Kate and Adapted from The Southern Vegetarian Cookbook.
HEALTH TIP FROM HEALTH COACH, KIRSTEN ROSE
As we head further into winter many of us find ourselves drawn to starchy comfort food. However, eating fewer carbohydrates can be a helpful way to regulate blood glucose levels and support metabolic health. Eating too many on a regular basis can lead to frequent blood sugar spikes and falls. This pattern can make your odds of developing metabolic syndrome and its related conditions (including insulin resistance, diabetes, and heart disease) more likely over time.
Carbs are present in some form in many foods such as fruits, vegetables, dairy and grain based products to name a few. They can also be a rich source of vitamins and minerals in our diet, so for most people we don't want to eliminate them completely. What we mostly want to avoid is refined carbs, like sugar and wheat flours. Pairing carbs with essential nutrients like protein, fibre, and healthy fats, will help create a more balanced blood sugar response.
Introduction:
Low back pain (LBP) is a prevalent and debilitating condition that affects millions worldwide, impacting daily activities and overall quality of life. In this comprehensive guide, we'll explore the efficacy of clinical Pilates in managing and preventing LBP, delving into its principles, benefits, and debunking common myths.
Understanding Low Back Pain:
LBP can stem from various causes, including muscle or ligament strain, disc problems, spinal abnormalities, lifestyle factors such as poor posture, arthritis, trauma/injury, or underlying medical conditions. Symptoms range from mild discomfort to severe pain, often affecting mobility and functionality. Effective management of LBP is crucial for restoring wellness and minimising its impact on daily life.
The history of Pilates:
Pilates, often hailed as a cornerstone of modern fitness routines, has a rich and fascinating history that traces back to the early 20th century. Developed by Joseph Pilates, a German physical trainer, during World War I, the method originally known as "Contrology" aimed to rehabilitate injured
soldiers by combining principles of yoga, martial arts, and Western exercise techniques.
Pilates believed in the interconnectedness of body, mind, and spirit, emphasising precise movements and controlled breathing to build strength, flexibility, and endurance. After immigrating to the United States in the 1920s, Pilates established his first studio in New York City, attracting dancers and athletes who sought his innovative approach to conditioning. Over the decades, Pilates evolved into a mainstream fitness practice embraced by millions worldwide for its holistic benefits and its ability to promote overall well-being.
Effectiveness of Pilates:
In recent years, Pilates has surged in popularity as a holistic exercise regimen, praised for its ability to strengthen the body, enhance flexibility, and promote mental well-being. But beyond the trends and fads, what does science have to say about the effectiveness of Pilates? Let's delve into the research to uncover the evidence-backed benefits of this revered practice.
One of the fundamental principles of Pilates is its focus on core strength and stability. A study published in the Journal of Orthopaedic & Sports Physical Therapy by Cruz-Ferreira et al. (2011) found that Pilates significantly improved core strength and endurance in healthy adults after just 12 weeks of regular practice. This improvement in core strength not only enhances physical performance but also contributes to better posture and reduced risk of injury.
Flexibility is a cornerstone of Pilates, with its emphasis on controlled movements and precise alignment. A study conducted by Wells et al. (2012) and published in the Journal of Bodywork and Movement Therapies demonstrated that Pilates effectively improves flexibility and range of motion, particularly in the spine and lower extremities. Enhanced flexibility not only aids in injury prevention but also fosters graceful movement patterns and overall physical well-being.
Reference:
Wells, C., Kolt, G. S., Marshall, P., & Hill, B. (2012). The Effectiveness of Pilates Exercise in People with Chronic Low Back Pain: A Systematic Review. Journal of Bodywork and Movement Therapies, 16(4), 526-533. doi:10.1016/j.jbmt.2012.02.002
Chronic low back pain is a pervasive issue that affects millions worldwide. Fortunately, Pilates has emerged as a promising intervention for alleviating this debilitating condition. A systematic review conducted by Wells et al. (2012) concluded that Pilates exercise is effective in reducing pain and improving functional ability in individuals suffering from chronic low back pain. The precise movements and focus on core stability in Pilates help strengthen the muscles supporting the spine, leading to pain relief and enhanced spinal health.
Reference:
Wells, C., Kolt, G. S., Marshall, P., & Hill, B. (2012). The Effectiveness of Pilates Exercise in People with Chronic Low Back Pain: A Systematic Review. Journal of Bodywork and Movement Therapies, 16(4), 526-533. doi:10.1016/j.jbmt.2012.02.002
Beyond its physical benefits, Pilates is renowned for its positive impact on mental well-being. A meta-analysis conducted by Pucci et al. (2020) and published in Complementary Therapies in Medicine revealed that Pilates-based interventions are associated with significant reductions in anxiety and depression symptoms. The mind-body connection fostered by Pilates, along with its emphasis on mindful movement and breath awareness, contributes to stress reduction and overall psychological resilience.
Reference:
Pucci, G. C. M. F., Rech, C. R., Ferreira, G. V., Hallal, P. C., & Reis, R. S. (2020). Effects of Pilates on Anxiety, Depression, and Body Perception: A Systematic Review and Meta-Analysis. Complementary Therapies in Medicine, 49, 102297. doi:10.1016/j.ctim.2020.102297
In conclusion, the evidence overwhelmingly supports the effectiveness of Pilates in improving physical fitness, alleviating pain, and promoting mental well-being. From enhancing core strength and flexibility to reducing low back pain and anxiety, Pilates offers a comprehensive approach to holistic health and wellness. Whether you're a beginner or a seasoned practitioner, incorporating Pilates into your fitness routine can undoubtedly yield transformative benefits for both mind and body.
Other benefits of Pilates for LBP:
· Improves Posture: Emphasising alignment and postural awareness, Pilates corrects imbalances that contribute to LBP.
· Increases Flexibility and Mobility: Dynamic movements in Pilates enhance spinal flexibility, relieving tension and stiffness.
· Promotes Body Awareness: Mindful movement and breath control in Pilates help identify and correct movement habits that exacerbate LBP.
· Pilates exercises are adaptable to accommodate varying fitness levels and rehabilitation goals, ensuring a safe and effective program for individuals with LBP.
· Holistic Approach: Pilates takes a holistic approach to health and fitness, addressing not only physical strength and flexibility but also mental well-being and body-mind connection. By promoting relaxation, stress reduction, and overall well-being, Pilates can help individuals manage the psychological aspects of low back pain, such as anxiety and depression, which often accompany chronic pain conditions.
Myths:
Despite its widespread popularity and proven benefits, Pilates often falls victim to misconceptions and myths that overshadow its true potential. From misconstrued notions about its intensity to scepticism regarding its effectiveness, these myths can deter individuals from exploring the transformative power of Pilates. Let's explore some common myths surrounding Pilates and unravel the truth behind this revered fitness regimen.
Myth 1: Pilates is only for women: One of the most common myths about Pilates is that it is a workout designed exclusively for women, but this is not true. Pilates was developed by a man, Joseph Pilates, in the early 20th century, and he initially designed it as a form of exercise for men. However, modern Pilates, as it is practised today, suits men and women of all ages and fitness levels. Pilates is an excellent way for men to build strength, flexibility, and core stability, which can improve performance in sports and other physical activities.
Myth 2: Pilates is easy and not challenging: Another common misconception about Pilates is that it is an easy workout. While Pilates is a gentle, low-impact exercise on the joints, it can be challenging for even the fittest athlete for a few reasons.
Pilates exercises often involve slow and controlled movements, making them more challenging than other forms of exercise involving faster, more explosive movements. This slow and steady approach helps to build endurance and strength over time, but it can be challenging to maintain this level of control throughout an entire Pilates session. Additionally, each movement requires a deliberate effort to engage core muscles, which can be difficult for beginners not used to this type of training.
Myth 3: Pilates is the same as yoga: This is another common Pilates myth. Pilates and yoga do have similarities in their movement approach, particularly in drawing importance to a harmony of strength and mobility. However, as yoga is essentially practised on a mat, it is not adaptable to many injuries and pathologies in the way that Pilates can facilitate with the use of equipment. Additionally, yoga is traditionally taught in large group classes with everyone performing the same movements (sometimes with a couple of modifications added for each movement).
Conclusion: Clinical Pilates offers a holistic and effective approach to managing LBP, addressing core strength, flexibility, posture, and mindfulness. By incorporating Pilates into their routine, individuals can unlock relief, restore functionality, and enhance overall well-being.
By Niamh Knightly. Click HERE to book a session and help your low back pain.
The first 6 weeks of recovery after a C-section are very different when compared to the recovery from a vaginal birth. The reality of healing from a major surgery with a newborn, while also adjusting to postpartum body changes is likely to be challenging for mothers.
We can feel less overwhelmed if we are able to prepare ourselves and connect to communities of personalised support.
Surgical Incision
Medications
Postpartum Hormones
Our postpartum hormones are magnificently orchestrated to support our body in its recovery and to establish an innate connection with our newborn.Due to medication received during surgery, there can be a delayed hormonal response within our body and it may need some time to ‘process’ that it has given birth. We can support our body to regulate by ensuring that we eat nutritional food, drink plenty of water and prioritise skin-to-skin with our newborn.
Microbiome (Mother and Baby)
Due to medications such as antibiotics, the microbiome within both our digestive system and our newborn baby’s, is likely to need some support in rebuilding healthy bacteria. This can be done by ensuring we are eating nutrient dense, warm foods, taking a probiotic and prioritising hydration with water and nourishing teas. It is common to experience bloating and swelling after a C-section and gas pains can be uncomfortable. This should pass within a week, once your bowels are moving normally again.
Breastfeeding
If you are planning to breastfeed, speak with your LMC about how medications may affect your milk supply.
Supportive feeding positions after your caesarean birth:
Movement
Mental & Emotional Recovery
You might feel fine about having a caesarean, or you might feel disappointed or sad that you weren’t able to give birth vaginally. If you had an unplanned (emergency) caesarean, the change in plan can sometimes be a shock. Birth is a huge time of transition for all women and it is important we talk through our birth story and find closure around our experience.
If you would like more support preparing for or recovering from you C-Section birth, Vanessa is available at Auckland Physiotherapy for appointments on Fridays and Saturdays.
'Click here' to book.
SERVES 12 | PREP TIME 10 MINUTES | COOK TIME 10 MINUTES | CHILLING TIME 20 MINUTES
INGREDIENTS
1 cup cream
3 tbsp butter
1/3 cup virgin coconut oil
175 g dark chocolate (85% or higher),
broken into 2 cm pieces
For the coating (optional), any of:
2 tbsp cocoa
2 tbsp chopped hazelnuts (or another nut you prefer)
2 tbsp shredded coconut
METHOD
Place the cream, butter and coconut oil in a small pot over a medium-low heat. Gently heat, stirring
occasionally, until melted and the mix begins to bubble. Remove from the heat and add the chocolate.
Whisk vigorously to combine the ingredients together – you want to form a nice stable emulsion
with no oily liquid escaping round the sides. This can also be done with a hand-held blender, by
placing the chocolate in a narrow jug, pouring the liquid over and blending until smooth.
At this point you can stir in some desiccated coconut or chopped nuts if you like.
Pour the mixture into individual moulds (an ice cube tray is good) or into a small container (about 10 cm x 15
cm).
Cover and place in the fridge to chill completely.
Once fully set, turn out of the ice cube tray or container onto a sheet of baking paper. If you used
a container, cut the mix into bite-sized pieces.
Roll the trufles in cocoa, nuts or coconut or cocoa if you like. Transfer to a container with a tight-fitting
lid and store them in the fridge for up to 2 weeks.
Recipe brought to you by Chef Craig Rodger and the NEW WTF? Recipe Book.
SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 25 MINUTES
INGREDIENTS
For the quinoa:
1⁄2 cup quinoa
1 cup water
1 tbsp vinegar
1 tsp salt
For the sushi filling:
1 carrot, peeled
1–2 spring onions
1 avocado
200 g raw, smoked or
cooked salmon (or a
185 g can of tuna), or
cooked chicken, pork
or beef (optional)
For the sushi dressing:
1 tsp finely grated ginger
1 tbsp sesame seeds
1 tbsp soy sauce
1 tsp sesame oil
1 tsp rice wine vinegar
1⁄2 tsp wasabi paste (optional – or add more for a stronger wasabi hit!)
To assemble:
4 nori sheets
METHOD
Add the quinoa, vinegar, water and salt to a pot. Bring to the boil, cover with a tight-fitting lid and reduce the heat to low. Cook for about 15 minutes, then turn off the heat and allow to stand, still covered, for 5 minutes. Transfer the quinoa to a bowl and allow to cool slightly while you prepare the sushi filling.
Grate or cut the carrot into matchsticks, thinly slice the spring onion and thinly slice the avocado.
Mix all the sushi dressing ingredients together. Add half to the quinoa and toss to coat, reserving the rest for drizzling over the finished sushi.
To construct the sushi rolls, lay the nori sheets on a flat surface (use a bamboo rolling mat for an authentic touch), shiny side facing down. Spread the cooled quinoa 5 mm thick evenly over the nori, leaving 2 cm of nori exposed at the far end of the sheet. Arrange the filling (meat and vegetables) horizontally across the centre of the quinoa.
Dampen the exposed nori with a few finger-drops of water. Lift the front of the nori sheet (the side opposite the exposed nori) and begin to roll tightly over the filling. Continue to roll all the way up and then apply pressure to join the edge of exposed nori to the rest of the roll.
Recipe brought to you by Chef Craig Rodger and the NEW WTF? Recipe Book.
Refrigerate for at least 30 minutes (up to 3 days) before slicing into pieces with a nice sharp knife.
Drizzle the reserved sushi dressing on top and serve straight away.
Tip: For an even lower-carb option you can make it with cauliflower rice instead of quinoa, but the quinoa does give you that lovely nutty taste.
VEGETARIAN OPTION
To replace the fish/meat:
2 tbsp sesame oil
2 tbsp soy sauce
1-2 tsp finely grated ginger
300 g firm or medium tofu
Vegetarian option: The day before, mix the sesame oil, soy sauce and ginger together. Place the tofu in a suitable small container, pour over the marinade, cover and leave in the fridge overnight. Slice and use
in place of the fish or meat.
April is Caesarean Awareness Month, an annual observance around the world, which brings focus to all topics surrounding caesarean births including: reducing preventable c-sections, the experience of a caesarean delivery, and advocating for a vaginal birth after caesarean (VBAC).
Caesarean Awareness Month empowers parents with information and support to make informed decisions about childbirth, reduce unnecessary caesarean deliveries, and promote positive birth experiences for families.
For women who have experienced them, this month of awareness can be triggering or it can serve as a time of reflection.
How our babies are born can be very different to what we may expect, so it is important as parents to have access to educational and evidence based information to make the best decisions that are right for you and your baby. Whether planning for a physiological birth and then consenting to an abdominal birth at any point, or planning for an abdominal birth as your first preference.
Mental and emotional support is also a critical aspect of quality care throughout pregnancy and childbirth and different care providers should all ultimately serve to ensure a mother feels safe and validated throughout her journey.
Whether a caesarean birth was a choice or not, there needs to be stronger awareness and absolute acceptance within society of abdominal births alongside acknowledgement of the specialised quality and women-centred care needed for a healthy recovery. There can still be so much shame experienced by women who have birthed their babies by c-section and who have also not had the chance to find a sense of closure and an acceptance of their birth story.
As caesarean section rates continue to rise, we need to recognise our language and personal understanding around caesarean births and potentially the perspectives, resistance or judgments we may hold.
For a range of resources, programmes and personalised support to help you actively prepare for or to feel well in recovering from your birth, book a session with Vanessa.
What does “health” mean to you? Would you consider yourself “healthy”?
The World Health Organisation defines Health as
“a state of complete physical, mental and social well-being
and not merely the absence of disease or infirmity.”
I don’t know about you, but I think modern society has lost its grip on that definition, even though there seems to be such a swell of interest in the topic of longevity when it comes to research and media. I certainly speak to many people who would describe their general health as “good” despite the fact that they take multiple regular medications for various health conditions. The reality is that if you’re an “average” adult in the developed world the chance that you are “healthy” according to that definition is low.
World Health Statistics in 2023 show that humans are chronically unwell with the four major chronic diseases (cardiovascular, cancer, chronic respiratory and diabetes) being responsible for 74% of global deaths in 2019. What’s more concerning is the disease burden that these conditions have on individuals whilst they are still alive. In New Zealand, the picture isn’t any prettier with one in four New Zealanders living with multiple chronic health conditions that are often experienced by several generations in the same whānau.
Modern medicine has had a profound effect on helping people to have a longer lifespan but what about our healthspan? Many might agree that “healthspan” can be defined as the period of one’s life that one is healthy. However, like I said moments ago, being “healthy” means different things to different people.
Lifespan is the number of years someone lives from birth until death, while healthspan is the number of years someone is healthy without chronic and debilitating disease, or some describe it as, “the maintenance of full function as nearly as possible to the end of life.” The image below depicts the average lifespan vs healthspan of an adult in the USA today. What do you notice?
According to this graph and other worldwide research we can live for one to two decades or 20% of our lives unhealthy (Mikhail, 2023). Needless to say, that is a long time.
I’m sure we can all agree that ageing is an inevitable fact of life, we know that as time passes most people grow and decline in predictable ways. But we don’t all age at the same rate, some people will die in their 50s or 60s whilst others will live well into their 90’s. We know that certain factors help people to live and stay in better health for longer.
Our metabolic health plays a large role in this answer. We have a set of cellular mechanisms that generate energy from our food and environment to power every cell in our body. When things are running smoothly, we have optimal health but when they don’t, conditions for disease set in. When we enhance our metabolic health, we not only live longer, we live healthier.
So how do you know if you’re metabolically healthy? Metabolic health is defined by optimal levels of five markers (without medication use):
If you have regular blood tests you might find these measures on your results and some of them you can measure yourself. Ideally you would be looking for:
Ready for another confronting stat? 93% of American adults have sub-optimal metabolic health, as measured by similar markers. About one in three American adults has at least three of these markers out of range, a condition known as metabolic syndrome. We’d be looking at similar rates in New Zealand too. Downright scary!
The great news is that metabolic health is largely under your control, as metabolic dysfunction is compounded by poor nutrition, too little exercise, chronic sleep loss and stress. All of which are things we can change and therefore we have the ability to improve and in some cases reverse metabolic dysfunction.
So what do those changes look like? What would you need to do to improve your metabolic health? It’s not rocket science, we’re always coming back to the basics:
Now whilst that might sound simple, I know from experience that it’s far from easy for people to change their lifestyle habits. We all have our own life situations, experiences, emotions and thought processes that can either help or hinder us when we’re trying to make change. Plus we live in a world that makes “a healthy” choice often more difficult to make than an “unhealthy” choice.
There’s a range of healthcare providers that could support you to change your health, depending on your needs and ultimately it’s up to you who you would like to work with. If you’re feeling a bit stuck, can I suggest giving Health Coaching a try?
Lengthening healthspan starts with thinking about aging well holistically, where we stop separating out our different health issues from each other and instead prioritise physical health, mental health, and daily lifestyle factors all in one. As a Health Coach it’s my role to provide clarity, inspiration and the latest science and evidence in lifestyle medicine to improve the overall health of an individual. Most importantly, I walk alongside someone to help them with long-term, sustainable behaviour change.
If you’re interested in how I could help you with your health goals book a complimentary call with myself HERE.
References
Mikhail, A. (2023, April 15). What is healthspan vs lifespan and how to lengthen it. Fortune. Retrieved March 21, 2024, from https://fortune.com/well/2023/04/15/healthspan-may-be-more-integral-to-your-well-being-than-lifespan-how-to-lengthen-it/World health statistics 2023 – Monitoring health for the SDGs. (2023, May 11). World Health Organization (WHO). Retrieved March 21, 2024, from https://cdn.who.int/media/docs/default-source/gho-documents/world-health-statistic-reports/2023/world-health-statistics-2023_20230519_.pdf
