Dear Friends,

This time of year I begin to hunger for crisp cool autumn air, and opportunities for new beginnings. Ever the student, my New Year’s resolutions are more likely to start in September than January. The gradual downward dip of the thermometer seems to shake me out of summer’s languor and into a more active mode.

There is lots of activity in this month’s newsletters. Our Prenatal focus is on developing a strong and healthy pelvic floor, while our Postnatal article offers tips on choosing a baby carrier. Check out the Nutrition Tip for a great healthy recipe for our region's abundant greens and our Yoga Pose of the Month for a little something to strengthen your legs. We’ve also got some ideas for addressing heartburn in the Ask The Teachers column. And if you’d like to add walking or running to your health regimen, there is still time to join the Healthy Mamas Team and enjoy some of the cooler temperatures outdoors with other likeminded mamas as we prepare for the Richmond Marathon 8K on November 10.

Wishing you a healthy and happy beginning to the fall season.

Namaste,

Leslie

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Recent Arrivals!

Congratulations to:

• Christa K. and son Leo
• Angela S. and daughter Emily
• Danielle A. and daughter Leslie
• Tenisha A. and son

Submit your birth announcements and stories on ommama.com!

What's New

• Healthy Mamas Team forming for the Richmond Marathon 8K
• Itsy Bitsy Yoga September 12 - October 10
  The infant class is now full. We have 2 spots left in the "Crawling to 24 Months" group.
  Register now for the October 17–November 14 session.
• Relaxation for Labor and Birth September 15
• Getting Your Groove Back September 15
• Conscious Birthing Couples Class October 13

Birth Story

Leo Blue

I awoke at 3 am with a start. I lay in our bed listening to the rain steadily coming down wondering why I was suddenly awake. As the moments passed I felt a reverberation that started in my hips and flowed over my baby, squeezing and hugging us. Oh, that’s why I’m awake, I remember thinking, today is the day I’ll have our baby.

Read Full Birth Story

Prenatal Article

Tone that Pelvic Floor!
By Leslie Lytle, MS, CMA, E-RYT-200

Somewhere around mid-pregnancy, you’ll begin hearing talk of “the pelvic floor” or “perineum”. The pelvic floor refers to a sling of muscles that form a boat-like shape at the bottom of your pelvis, with openings at the midline for the urethra, vagina, and anus. The perineum refers to the muscular tissue between the vaginal opening and the anus. All of these structures are greatly stretched during labor and birth, which is why this becomes such a hot topic during pregnancy.

Benefits of Pelvic Floor Toning

Learning to identify and tone the pelvic floor muscles is an essential component of women’s health. A regular pelvic floor practice enhances the strength and elasticity of the pelvic floor tissues, decreasing the likelihood of tearing during birth and speeding postpartum recovery. Toning the pelvic floor also helps to prevent stress incontinence - involuntary leakage of urine precipitated by actions like coughing, running, or laughing- before and after your baby’s birth. Practicing Kegels or pelvic floor toners can even enhance your sexual experience, by helping you to become more sensitive to the sensations of tightening and releasing the vaginal opening.
This sensitivity is extremely helpful during labor as your baby is crowning, when women sometimes "tighten up" instead of "letting go" due to a fear of tearing, possibly prolonging the duration of active pushing. In fact, a recent randomized controlled study in Norway revealed that women who maintained a program of pelvic floor exercises between the 20th and 36th weeks of pregnancy were significantly less likely to spend more than an hour actively pushing during labor (BMJ. 2004 Aug 14;329(7462):378-80).

Postpartum Recovery

After your baby is born, pelvic floor strengthening exercises can be started within the first 24 hours postpartum. This will help you to restore the pelvic musculature to its optimum tone, provide support to the pelvic organs and decrease the likelihood of postpartum urinary incontinence. Don’t be surprised if your first attempts at squeezing these muscles feel like you’re not doing anything: after all the stretching that occurs during birth, your PF muscles may have “amnesia.” The more you practiced before labor, the quicker these muscles come back.

Pelvic floor strengthening is a habit we should practice not only in pregnancy and postpartum, but for the rest of our lives. Stress incontinence is a common problem for women at midlife that is easily prevented by good pelvic floor hygiene. Just like flossing your teeth, develop a habit now that will serve you the rest of your life.

Walking Pelvic Floor Toner

Here’s an easy way to add pelvic floor toning to your life when you're out walking (another great pregnancy exercise). Begin by matching your inhalations and exhalations to your stride: inhale for three steps, then exhale for three steps. (Inhale, two, three; exhale, two, three – sort of like a waltz!) Do this until you've got a good rhythm going, and your breath is easily connected to your stride. Then begin to squeeze and lift the opening of the vagina and anus in and up on the inhalation, and relax them on the exhalation, still working with the same rhythm (inhale/lift two three, exhale/release two three). Continue to do this till your PF muscles become tired, or up to a couple of minutes. You can make a game of it by doing this exercise for the length of one block, or while crossing the parking lot at work, or whatever length you choose. Challenge yourself to do this several times everyday, until it becomes second nature. Remember, you are building a habit for life!

Postnatal Article

Choosing a Baby Carrier
By Elizabeth Pantley, Author of Gentle Baby Care

Most parents find a baby carrier to be invaluable during the first year of their baby’s life. There are many types and styles to choose from. The different types of baby carriers fall into three main categories: slings, front packs and backpacks.

Slings

These are made of fabric and are available in a wide variety of styles. They “sling” sash-style over your shoulder to hold baby in front of you. Slings offer many benefits to both baby and parent. Here are some of the most commonly cited by experienced sling-users:

• A sling is perfect for the newborn months, when Baby needs to be held often in your arms, as opposed to being pushed at arm’s length in a stroller.
• A sling is an excellent way to carry your baby around the house because it keeps your baby happy while leaving your two arms free to go about your daily tasks.
• Sling carriers are multi-purpose. You can use them to carry your baby, to create privacy for breastfeeding, and to cover your sleeping baby. Some feature a tail that can double as a blanket or coverup.
• Putting your baby into (and getting him back out of) a sling is a breeze. You can even get a sleeping baby in and out of one of these soft carriers without waking her.
• You can carry your baby in a variety of positions.
• Slings are small, lightweight and easy to transport.
• Slings are wonderful to use when a stroller would be inconvenient, such as up stairs, through large crowds or narrow aisle ways, or over rough terrain — or when you’ll be going in and out of the car frequently.
• Slings put your baby at the height of people’s faces instead of at their knees.
• You can use a sling right up through toddlerhood, when little legs get tired of walking.

An important note about baby slings: They can be confusing to use at first, and your baby can slide out of the bottom if not positioned correctly. Try to find an experienced sling-user, a how-to video, or a knowledgeable sales clerk to help you master the art of baby slinging. Your local La Leche League leader may be able to offer pointers, too.

Slings are very much worth the effort. I bought a sling when my second baby, Vanessa, was born. I couldn’t figure it out, so I left it in the closet. When my third baby, David, was born, I attended a mother-baby class, learned how to use my sling — and was immediately hooked! I used slings extensively with my third and fourth babies and found them to be a marvelous baby care tool.

PARENT TIP

“I put my newborn in the sling so I could sit in bed at night with my toddler and read books. It kept us all together, my hands free and gave reading time to BOTH boys!”

— Amy, mother of AJ (4) and Ryder (2)

Front packs

Front pack carriers are similar to slings in use but are more complex in their structure. They have a seat that attaches to the front of you with straps that crisscross behind you; these straps secure the carrier to your body. Here’s what you need to know about front packs:

• The benefits of front packs are similar to many of those of slings, such as their light weight and portability, and the fact that you can carry your baby while keeping your arms and hands free.
• Some allow you to choose between carrying your baby facing inward toward you or outward, facing the world – which is often fun for older babies.
• Settling the baby into and out of the carrier require more steps than a sling does.
• Moving a sleeping baby into or out of the carrier is difficult, unless the seat unbuckles separately from the harness.
• Front packs are better suited to a baby who is strong enough to hold his head upright.

Backpacks

A back carrier is similar to a camping backpack. It has a seat for your baby that attaches to your back with a frame and straps that cross over your shoulders. A few things to know about backpacks:

• They’re perfect for an older baby who loves to look around and be carried high on your shoulders.
• Many backpacks have pouches for holding supplies.
• Some models have a canopy for inclement weather or sun protection.
• Getting a backpack off (and putting it on) are typically two-person tasks.
• Backpacks are best for an older baby who can sit up well.
• They’re great for an all-day trip, such as hiking, shopping or visiting an amusement park

How do you decide which carrier to use?

No single baby carrier is perfect for all parents. Every parent has different needs, preferences and proportions. Many people actually begin with one type of carrier and move on to another when their babies get older.

First, think about how you plan to use a carrier. Will you use it primarily at home, instead of a stroller while away from home, or both? Do you already have a stroller, or must your carrier fill all your baby-carrying needs? Defining its purpose will help you choose which carrier is best for you. Read the package information (or talk to other parents who own a similar carrier) to learn which purposes it serves best and to determine if it matches your needs.

The very best way to decide? Try carriers on — either at the store or with a friend who owns one. Actually putting your baby in the carrier will give you the best idea as to fit, but if you are shopping without your baby (or don’t have your baby yet!) try using a stuffed animal from the toy department.

PARENT TIP

“A baby carrier can help new adoptive parents to decline politely those who want to hold your baby while he still needs exclusive Mommy or Daddy contact. The carrier can be especially helpful in difficult situations such as visits to your child's orphanage or former foster parents.”*

— Laurel, mother of 16-month-old Crystal

* This is also an excellent idea for parents who blanch at the thought of their tiny newborn being passed around the room from person to person!

Points to consider when purchasing a carrier:

• Comfort. Does the carrier feel good to you?
• Fit for your baby. Does it seem to suit your baby well?
• Fit for you. Does it fit your size and body type? Can you carry the baby without strain?
• Safety. Will the baby be secure and well supported?
• Features. Does it meet your needs?
• Usability. Can you easily get your baby in and out of the carrier? How about putting it on and taking it off? Keep in mind that some models require practice.
• Construction. Does the fabric suit your wardrobe, climate and needs (i.e., lightweight for summer, weatherproof for outdoor use)?
• Care. Is it machine-washable or easy to wipe clean?
• Flexibility. Can you carry your baby in various positions?
• Adjustability. Can it be tightened or adjusted to fit you when you are at home in indoor clothing or outside wearing a coat? Can you adjust it easily for use by others?
• Adaptability. Will it work for your baby now as well as six months from now?
• Appearance. Do you like the style? Will you enjoy wearing it?

This article is an excerpt from Gentle Baby Care by Elizabeth Pantley. (McGraw-Hill, 2003)

Ask the Teachers

Q: I have had heartburn since shortly after becoming pregnant and it’s driving me crazy. Is there any way to avoid this?

—Sarah P.

A: Heartburn is a common occurrence during pregnancy, because the hormones that relax the soft tissues in preparation for birth also cause the muscle that normally closes off the esophagus from the stomach to relax as well. This is why some women experience heartburn early in pregnancy, before the enlarging uterus begins to add upward pressure to the mix. Anne Frye, author of Holistic Midwifery Volume I: Care During Pregnancy, advises taking commercial antacids only as a last resort, as these interfere with digestion and can cause a rebound of stomach acid later.

Here are some other common measures Frye suggests to relieve or minimize heartburn include:

• Avoiding spicy foods
• Easy walks after eating to get digestion going
• Avoiding large meals late at night (or any time for that matter)
• Papaya juice, fruit, or enzymes
• Slippery elm bark in capsules
• Tablets of comfrey with pepsin
• Thoroughly chewed raw almonds, cashews or hazelnuts
• Avoiding eating and drinking at the same time

Yogawise, our favorite remedy for heartburn is Supta Baddha Konasana. This pose can safely be done right after eating – it’s a great position for a little 10-minute post-prandial relaxation. For instructions on this restorative pose, click here.

Send in your questions to info@ommama.com and we will try to answer them in the next newsletter.

Featured Community Service Organization:
Children’s Health Involving Parents

Making a Difference in The Lives of Children. Every Day

MISSION: WORK IN PARTNERSHIP WITH PARENTS TO IMPROVE THE HEALTH AND WELL BEING OF THEIR CHILDREN

OUTCOMES ACHIEVED FOR ENROLLED FAMILIES

• 96% of children have and use a primary care physician.
• 96% of children under six are up to date with their immunizations.
• 91% of CHIP babies born at normal birth weight.
• 66% of the pre-school aged children were enrolled in a center-based program.
• 72% of mothers enrolled at least 12 months maintain at least 24 months between births.

CORE SERVICES

• Home visits by registered nurse/family intervention specialist teams provide life changing education and mentoring services to low income, high-risk families.
• Team approach develops strong and trusting relationships with hard to reach, complex families.
• Nurse provides health and developmental assessments, health and parenting education, links with other health care providers, and monitors the success of medical recommendations.
• Family intervention specialist coaches families on child health and safety, parenting skills, school readiness, using community resources and achieving a higher level of self-sufficiency.
• Licensed clinical social workers provide screening, referral, and/or treatment for mental health concerns including clinical depression, post- traumatic stress disorder, and anxiety.
• Transportation to appointments is provided when needed.

ELIGIBILITY

• Families with children under six or expecting a child and income <200% poverty.
• Voluntary program; referrals accepted from parents themselves or other agencies or service providers, including churches and schools.
• Families must reside in Richmond City or nearby Henrico and Chesterfield County neighborhoods.

To find out more about the Richmond Chapter of CHIP and how you can help please visit www.chipofrichmond.org.

Prenatal & Postnatal Resources

OmMama’s website features one of the best compilation of local and national resources for expecting and new families. Click here to view our online resource list.

Do you provide a service or business of interest to childbearing families in the Richmond Metropolitan area that you would like to list here? Please email info@ommama.com for information about our listing guidelines.