Kegel exercise for childbirth preparation, bladder control, vaginal tightening and what not!

untitledpreg

Kegel exercise helps in strengthening of pelvic floor muscle. It helps in controlling bladder (when you leak few drops while sneezing, coughing or laughing), urinary incontinence (when you have strong urge to urinate and when you urinate, you urinate good amount of urine) and also helps a lot in childbirth preparation. It is also believed that it helps in tightening of vagina (even after vaginal delivery) and thus aids in having a great sex life. Every lady should do this because with age many do start facing all these problems. The best part of this exercise is that you can do it anytime, anywhere while travelling, while watching TV and the person sitting next to you don’t even know you are doing any exercise 😉
Now let’s move on to see how to do this exercise.

1) Identify your pelvic muscle. The first thing to do is to identity your pelvic muscle. For doing that, go to urinate when you have the urge for it and stop in-between urinating, the muscle that let you stop urinating in-between is the pelvic muscle.

2) The technique. Now as you’ve identified the pelvic muscle, let’s move on to the technique. Contract your pelvic muscle and try holding it for 10 seconds and then relax for another 10 seconds. Try doing 10 repetitions of it.

3) How much and some imp. points. Do 10 rep. at least thrice a day. Don’t try holding your breathe while contacting, breathe normally. Don’t try contracting your abdominal or thigh muscle, just focus on pelvic muscle. Never never and never do this exercise while emptying the bladder as it can weaken the muscle and can lead to UTI(urinary tract infection)!

So do engage in this wonderful exercise, you would definitely be benefited. 

Here is a video on the same by SteadyHealth.com

IMPORTANT Although Kegel is a safe exercise still confirm with your gynecologist before starting it.

Image Source

Advertisements

Is your toddler constipated?

Pic Source: www.twiniversity.com

Many newborns face constipation problem till they just drink milk(upto 6 months). This is mostly common with bottle-fed babies since formula aren’t that easy to digest as the breast milk. But after that if the baby is still suffering from constipation, it means either he is dehydrated, not eating enough fibres or not chewing well(just gulping down). My son too had great constipation problem; it was upto such an extent that he used to literally shout of pain during passing stool. But thankfully, his bowel movement is all well now. Following are the tips which I implemented, some of these are shared by my son’s paediatrician while others are from our age-old Ayurveda 🙂

1) Avoid giving him potatoes and rice. This can leads to further constipation(this is what his paediatrician suggested. Son dear is a BIG rice lover, so I didn’t implement this suggestion, you can go ahead and try this one).

2) Feed him prunes which helps a lot in dealing with constipation(you can cheat him on this. Make the purée of prunes and mix it with yogurt or whatever is his favourite).

3) Give him sugar-water. If he is not drinking much after he is full with his food, try giving him before food.

4) Give him enough fibre rich fruits and veggies.

5) Cut down on processed fatty foods, try to give whole food as much as possible.

6) Increase his fluid intake, be in the form of water or homemade juice.

7) Feed him oranges as it helps in dealing with constipation.

8) In a glass of lukewarm water mix 1/2 tsp of fennel seeds powder and try to make him sip that(I know babies are tough to handle 😐 )

9) Observe him when he eats. Does he chew his food properly? If not, make the bite even smaller.

10) Mix lemon juice and salt in a cup of lukewarm water and try giving him as the first thing in the morning.

Try these tips, I am sure it will help 🙂

Image Source

5 healthy recipes for your “just started eating” baby!

Being a mom, you must be very particular about what is going inside your baby’s body(esp. if you are a little obsessed and possessive mom, like me :P). Feeding your baby healthy should always be your top priority. Here are five healthy recipes which you can give to those babies who are above the age of 6 months and can’t eat solid foods. Not to mention, food shouldn’t replace mother’s milk at any cost till the baby turns one. Here you go:

1) Sweet potato porriage:

* Boil 1 sweet potato(pressure cook it).
* Peel the boiled sweet potato and mash it; keep aside.
* Take 1 cup of milk in a sauce pan and bring it to boil.
* Add the mashed potato and sugar(according to your baby’s taste).
* Stir for 1-2 minutes and then off the stove. Let it cool down a bit; Serve warm.

Sweet potato is a good source of iron & calcium. It also helps in increasing the amount of vitamin A. The best part is, it metabolizes really fast. You can also add cardamom powder if your baby likes it.

2) Protein soup:

* Take 2 tbsp of lentil and wash it; keep aside.
* Grate carrot, green beans/french beans and tomato.
* Now in a pressure cooker, add the lentil and grated vegetables along with salt and 1 cup of water.
* Pressure cook till two whistles.
* When pressure releases, blend the soup with hand blender; add a tsp of ghee and serve.

Lentil as we know is full of protein while carrot is rich in beta-carotene, which changes into vitamin A. Green beans are also rich in may vitamins like-A, B,C & K.They have omega 3 fatty acid too and are rich in iron also, while tomato is a great source of potassium and vitamins.

3) Avocado and blueberries in yogurt:

* Mash ½ avocado.
* Make puree of 5-6 blueberries.
* Take ¾ bowl of yogurt and add the mashed avocado and blueberries puree.
* Add sugar and cinnamon powder. Mix well and serve.

Blueberries are very good for you baby’s brain and eyes.
Avocados are also very good for brain and are rich source of unsaturated fats.

4) Vegetable khichdi:

imagekhichdi

* Take 2 tbsp of masoor/moong dal and 1 tbsp of rice. Wash them and keep aside.
* Take 1-2 leaves of spinach; wash and chop it.
* Grate carrot.
* Now in a pressure cooker, add rice and dal with chopped spinach and carrot. Add 6-7 peas and 1 cup of water along with salt with turmeric.
* Pressure cook till two whistles.
* Blend the khichdi to make smooth puree. Add ghee or you can also give temper it with cumin and asafoetida powder(good for digestion). Serve.

Rice is a great source of carbohydrate. Dal, rich source of protein while spinach is very rich in iron which is very important for baby’s development.

5) Whole wheat pasta with spinach:

* Take 1/2 cup of boiled pasta.
* In a pan fry blanched and chopped spinach along with grated carrot, corn and chopped beans(all sum-up to 1/2 cup)
* Now add salt in it and 1/4 tsp cornflour in it.
* Mix them well; now add 1/4 cup of milk and mix well.
* Add 3-4 tsp of grated parmesan cheese.
* Add pasta in it; mix for 1-2 minutes. Switch off the stove. Serve.

Pasta is a good source of carbohydrate. Parmesan cheese is good in calcium.
You can skip cornflour part if you want. And you can add black pepper powder. My son loves it with black pepper added so I dust little bit of it.

IMPORTANT: Don’t give all new foods to your baby together. Whenever you give anything new to the baby, wait for at least 3 days to observe whether his body is accepting these food properly and if he is not allergic to anything. Then try the another new food after a gap of 3 days.

Happy feeding 🙂

How to calculate your estimated or expected date of delivery(EDD)?

EDD calculation

EDD calculation

Whenever a woman gets to know that she is pregnant, the next thing on her mind is when she would be delivering her little bundle of joy i.e, what’s the EDD. The duration of pregnancy is 40 weeks, but 90% of the births do occur anytime between 39th to 41st weeks. Not to mention that in some rare cases like in pre-mature babies cases, it can occur even before that. But for EDD calculation, we consider 40 weeks as our benchmark. Ok, so now coming to the method.
You can calculate your expected delivery date in just 4 steps.

1) Take a paper and write down the first day of your last menstrual period(LMP).
2) Now shift the date to 3 months back.
3) Now add 7 days to it.
4) Last step, add one year to the date.

Here is an example,

1) Suppose the 1st day of your last menstrual period(LMP) is 26th Jan 2013. Write down on a paper.
2) Now shift the date 3 months back. In this case 26th Jan’13 will be shifted to 26th Oct’12.
3) Now add 7 days to it. So 26th Oct’12 will be now 2nd Nov’12.
4) Now add 1 year to the date. So 2nd Nov’12 will be 2nd Nov’13.

So your EDD is 2nd Nov’13! 🙂