Keeping fit with Tara Lee

Tara Lee has been practicing yoga for 20 years and has been teaching yoga for 10 years.

She has studied with world renowned teachers such as David Swensen, Shiva Rea and Pattabi Jois. She comes from a background of Sivanada and Ashtanga yoga and has developed her own dynamic style fusing many disciplines. She has also trained with leading pregnancy yoga teachers Janet Balaskas and Uma Dinsmore –Tuli.

Tara teaches Dynamic Yoga, Pregnancy Yoga, Post Natal Yoga and Mummy and Baby Yoga. Tara has created 3 DVDs focusing on each of the pre and post natal stages making it easy for women to do yoga at home. Her first DVD, Pregnancy Health Yoga, is currently the UK's best selling Pregnancy Yoga DVD.
She has been photographed for yoga books by Liz Lark and Louise Grimes and has been featured in magazines including Tatler, ES magazine, W magazine, Vanity Fair and she has also written a monthly column for Yoga Magazine.

Tara currently teaches ‘Pregnancy Yoga’ and ‘Mummy and Baby Yoga’ at The Life Centre, Notting Hill. She is also a qualified Shiatsu practitioner and a trained Doula.

 

Article by Laura Lee Davies can be found on Think Baby

As the swine flu pandemic continues to take hold in the UK, the government have opted to re-issue best medical advice to those groups which are currently identified as most at risk from suffering badly or even dying from the illness.

Swine flu risk in pregnancy<
In pregnancy, if you do contract swine flu you will most likely only experience the mild symptoms and be laid low for a few days. However, the risk is with any case, that more serious complications can develop.

During pregnancy your immune system is slightly suppressed (so that you do not have an excessive immune reaction to the baby you are carrying), however the main danger is not that you are more likely to catch swine flu than another person, but that you might get more ill than someone else would. That does not automatically mean you would get dangerous complications but that you might experience a heavier dose of the flu's symptoms than another person of your age might. This seems to be especially true in the second and third trimesters. If someone you have been in close contact with already has swine flu, talk to your doctor, who might prescribe a preventative medicine for you.

Most people who have caught swine flu so far have only suffered mild flu-like symptoms and been able to cope with the illness with over the counter medication and rest at home. However, some of those who have developed serious complications (linked to respiratory problems, for example) have died.

Renewed UK advice on swine flu the Department for Health has information on its website that is useful for the whole family to read, but is of particular interest to those groups currently deemed to be most 'at risk', which include children under five years of age, and women in the late stages of pregnancy. To read this advice, go to www.dh.gov.uk

I'm pregnant and I think I've got swine flu, what now?

The symptoms of swine flu are usually similar to those of regular human seasonal flu: fever and a cough, tiredness, headache, aching muscles, runny nose, sore throat, nausea or diarrhoea.

Pregnant women who are diagosed with swine flu can be given an antiviral drug called Relenza. This is taken through an inhaler rather than a tablet which means it builds up in your throat and lungs rather than in your blood, therefore it should not affect your baby because the fetus is nourished via your blood and the placenta.

NOTE: Relenza, and another swine flu medication called Tamiflu, are safe to take if you are breastfeeding.

If you do think you have swine flu or it is confirmed, do not mix with other people to avoid further spread, but ask your partner or a friend to help get you medication and any food shopping you need. In most cases the patient recovers within a week.

Different pregnancy and medical bodies have been offering conflicting advice about what pregnant women should do. This can be a real worry for any woman expecting a baby. However, there are a few things which can help you:

• If you need to travel on busy trains or buses, make sure you wash your hands with soap and hot water whenever you complete your journey (when you get to work and when you get home in the evening, for example). Avoid eating whilst on a train or bus until you have been able to wash your hands, and avoid touching your face until you have had a chance to wash your hands.
• If possible, carry a small bottle of antibacterial lotion around with you - the kind you can buy in any chemist. This means you can clean your hands even when there isn't a bathroom handy.
• As with any woman in pregnancy even without a problem like swine flu around, be wise about how you interact with crowds. You don't have to avoid parties or other big events per se, but take the option where possible to stick to seating areas rather than crowded standing sections. When you come away from a crowded area, wash your hands and face.
• If you start to feel unwell, don't panic but contact your GP or midwife team as soon as you can. From later this week there will be additional local and on-call support via the NHS, but in the meantime make your own GP your main contact for advice.
• Don't get too paranoid - if you are a healthy person most of the time, your body should still be equipped to fight anything it comes across. Continue to look after yourself as you should do anyway - eating well, not dashing about too much, and trying to be as generally fit and healthy as you can.

Trying for a baby

There have been reports that some bodies are suggesting women shouldn't try for a baby at the moment. Bear in mind that swine flu isn't going to go away anytime soon. If you are a very wary person then it's your free choice, but bear in mind that there have been many other illnesses and wars around the world through the centuries, and life did go on. What woman has ever avoided pregnancy because she was scared of being in a road accident? And road accidents are pretty common.

If the problem gets intensely worse either here or abroad, there may be different advice at a later date, but don't let worry stop you from making a major life choice.The NHS website has a page of useful information specifically for pregnant women - NHS

 By Nicole Bremner owner of fashionable boutique https://brittique.com

Every morning at 6:30 I pack my little man into his buggy and we power walk around Victoria Park. Its part of my routine rain or shine - that’s what raincoats and buggy covers are for! I start off at a brisk pace pounding down the canal and these days end up with a slow and sometimes uncomfortable waddle.

There are so many reasons to exercise during pregnancy that it’s hard to list all of them. But the one that drives me out the door is the research that shows that mums who exercise boost their baby’s IQ. While it is only 8 points, breastfeeding for up to nine months adds another six points so exercise is even more important than breastfeeding when it comes to adding intellect!

Unless you’ve been advised by your midwife or obstetrician not to move, just doing something for 30 minutes a day will work towards a smarter baby. During my first pregnancy I ran up to about 4 months pregnant and then switched to walking. I also did weights at the gym 3-5 times a week. (Ensure that you work with a trainer or read up on weights as there are certain exercises that you shouldn’t do while pregnant.). This time around I can’t drag Ralf, my 16 month old, to the gym so I’m walking. It helps that I live right by a huge park and the multitude of squirrels, birds, ducks, geese and dogs entertain Ralf during the walk.

If you don’t live near a park or safe walking path swimming, yoga or even an appropriate exercise DVD are all great options. One thing you shouldn’t do is start a rigorous new exercise programme if you weren’t doing anything before falling pregnant. While going for a gentle walk and building up the pace won’t hurt, and will really benefit the baby, watch that you don’t overdo it or over heat – especially in the weather we’re having in London lately.

Not only is exercise better for the baby but also for you. Moderate exercise helps during labour, recovery after delivery (both natural birth and c-section) and keeps the weight down during pregnancy. Enough reasons for me!

Remember that warning? Always check with your doctor before starting a programme. Now my Ralfi is napping I’m going to set up the double running buggy ready to start running after baby 2 arrives!

Let Dr Miriam Stoppard, the UK’s most trusted pregnancy and parenting guru deliver top pregnancy tips direct to your desktop every week!



Wouldn’t it be great to have somebody on hand during every single stage of your pregnancy, telling you how your baby is developing and what to expect from week to week? With Dr Miriam’s weekly video widget, you will have expert advice and tips at your disposal, direct to your desktop.


Once you’ve downloaded the widget, simply enter your due date and then each week you'll be notified when a new video is available to watch. Miriam’s pregnancy videos will give you expert tips and advice about what you and your baby are going through each week, so you'll feel supported and informed throughout every stage of your pregnancy.

Winner of the “Best pregnancy product of the year 2007” at the Practical Parenting Awards - the Dream Genii Support Pillow offers versatile support during and after pregnancy. Below is a testimonial from Julie, sharing her thoughts and experiences from using the pillow during her pregnancy;

I have used the pillow for the last 5 nights, I am 20 weeks pregnant with my third child and also have ankylosing spondylitis, 3 degenerative lumbar discs and to top it all I also have SPD. This pillow is fantastic! The first night I used it, I slept solid in one position for 4 hours! I only woke up because baby was tap dancing on my bladder! This is a record for me as I only used to last about an hour before having to change position due to discomfort. I am sleeping so much better and have now mastered the art of changing sides in one movement (sometimes in my sleep) and still remain comfortable. My husband is also sleeping better as I am a lot less fidgety and also less cranky through the day due to tiredness. It stops me rolling onto my back which is extremely uncomfortable for me and the support felt under my lower back and on my bump is such a relief when lying down.

My hips and pelvis are also a lot less painful when using the pillow which also makes a difference.

I also used to wake frequently up with a numb arm and pins and needles but that has not happened once since using the pillow.

I also use the pillow when I am at work in my office chair and also when I am relaxing at home, it's so versatile.

I will definitely be using it when I feed my baby as well.

As it's so comfortable at night I can see myself using this even once the pregnancy is over.

I only wish I had known about this product in my first two pregnancies.

- Julie

When travelling, it is easier for many women to eat 5 or 6 small meals a day rather than three which can stabilise your blood glucose levels. Always carry bottled water with you! Drinking extra fluids can help to prevent many complications and it is especially important to help produce breast milk when feeding your baby.


It may also be helpful to carry healthy snacks with you in case you are waiting for a delayed flight or are likely to get stuck in a traffic jam.


As long periods of travel can induce nausea, motion sickness and dizziness you could try alternative therapies such as hypnotherapy techniques, acupuncture or acupressure, reflexology and homeopathy remedies such as nux vomica.


You should always seek advice from a qualified therapist who should be registered with their chosen, appropriate council.


Article by: Elizabeth Arthur

Check with your airline when booking what their policy is for travelling when pregnant. They will require a letter from your doctor or midwife, stating that you are fit to fly from the 28th week of pregnancy. Many airlines will allow you to fly until 34 weeks however others stop at after 32 completed weeks of pregnancy.


The best time to fly is after 14 weeks gestation, when the early risk of miscarriage has passed. If you have a past history of high blood pressure or any metabolic diseases like thyroid or diabetes or if you have suffered a previous miscarriage or bleeding, book a pre-flight check and discussion with your midwife or doctor.


Airlines have their own guidelines about travelling whilst pregnant, so check with them before you fly – they may want a photocopy of your travel insurance. Always take your antenatal records with you – or a photocopy of them.


Tips for Comfort:
• Regular strolls up and down the aisle will keep your blood circulating
• Simple stretches will prevent cramp
• Rotate your ankles to help reduce any swelling
• Drink mineral water to avoid becoming dehydrated
• Avoid fizzy drinks as they can make you feel bloated and uncomfortable
• Request an aisle seat so you'll have more room
• Wear flight compression socks or stockings
• Take a small cushion or pillow



Article by: Elizabeth Arthur

Emirates
You are required to produce a medical certificate or letter after 28 weeks of gestation, signed by an appropriately qualified doctor or midwife, stating your due date and confirming that you are fit to fly for your booked flights. For single pregnancies, you will require prior clearance from our medical department for travel after the 36th week of gestation for any flight. For multiple pregnancies, such as twins or triplets, air travel is only permitted up until the end of the 32nd week of gestation.


British Airways
British Airways is happy to accept pregnant ladies on flights.
In order to ensure the health and well-being of both the mother and the baby, the following policy is in place:

• For uncomplicated single pregnancies, BA restrict travel beyond the end of the 36th week, and for twins, triplets etc., beyond the end of the 32nd week.

• After your pregnancy has entered the 28th week. BA ask that you carry with you a letter from your doctor or midwife, stating the pregnancy is uncomplicated and confirming the expected date of delivery. This letter/certificate should state that you are in good health, that they are happy for you to fly, and that (in their opinion) there is no reason why you cannot fly.
Seatbelt extensions are carried on all British Airways flights for use, if required, by pregnant passengers.


Virgin Atlantic
Providing your pregnancy has been uncomplicated and you are not experiencing a related medical condition there is no problem flying until your 28th week.

After your 28th week Virgin needs to receive a signed certificate from your Doctor, Obstetrician or Midwife stating that you have had an uncomplicated pregnancy, are fit to travel and confirming your date of delivery.

After your 34th week, Virgin may only carry you for urgent medical or compassionate reasons and only on approval of the Virgin Atlantic Company Doctor. You will also need to be accompanied by a suitable medical escort.


Quantas
Medical clearance is only required if you are having complications of pregnancy. International travel is not permitted after the 36th week for routine pregnancies or the 32nd week for routine multiple pregnancies. Some countries place limitations on the entry of non-national pregnant women. It is best to check with the local embassy or consulate if in any doubt.

For domestic travel, there is no restriction for a normal uncomplicated pregnancy but medical clearance is required if you wish to travel past the 36th week for uncomplicated multiple pregnancy.


Thomson
For uncomplicated single pregnancies, return travel must be completed by: Short-haul: 36 weeks Long-haul: 34 weeks Multiple pregnancy: 32 weeks. From the 28th week we require you to carry a medical certificate from your doctor or midwife, stating your date of confinement pregnancy is uncomplicated and you are fit to fly.


KLM
Will allow women to fly until 34 weeks with twins and 36 weeks with a single, uncomplicated pregnancy a fit to fly letter or certificate is required


BMI Baby
Pregnant passengers must have completed their journey by the 36th week of pregnancy. Flying is not permitted following the 36th week. A doctor’s certificate is required between 30 and 36 weeks of pregnancy. Passengers should notify the BMI Baby call centre (0871 224 0224) if their travel dates fall within this period of gestation.


Monarch
You cannot fly with monarch after your 34th week of pregnancy and will need a medical certificate after week 27 which must be signed by either a midwife or a doctor


Easy Jet
Pregnant passengers cannot be accepted for travel on or after week 36, and therefore all return sectors must be completed no later than week 36. All medical certification must be supplied by a doctor - medical certificates completed by a registered midwife cannot be accepted.


Artible by: Elizabeth Arthur

Car/coach travel is a great alternative to flying if you're in the later stages of pregnancy. It's a good idea to always ensure someone knows where you are going and when you're due to arrive. Plan your journey to avoid rush hour and make sure you stop regularly for toilet breaks. If you start to develop backache or cramp, pull over so that you can stretch your legs.

Try to avoid travelling alone as driving with a companion means you can relax and take a break if you're tired. Remember to take a small pillow or rolled-up towel with you. Placing it in the small of your back will help reduce the discomfort that comes from sitting in one position for prolonged periods of time. Before you head off, it's a good idea to join a breakdown organization (if you're not already a member) and always carry a mobile phone.

Never travel in a car without wearing a seat belt, even on short journeys. A seatbelt will help protect you and your baby in the event of an accident. Some women worry that wearing a seatbelt could harm their baby but this isn't the case if the seatbelt is worn correctly.



Article by: Elizabeth Arthur

Being pregnant or a new mum doesn’t mean that you cannot travel or have a much deserved holiday but it may help to follow some simple guidelines;


Make plenty of stops: if you can to relieve your bladder, holding on too long can cause problems as pregnancy increase the risk of urinary tract infections. If you're flying or travelling by train or bus try to get an aisle seat so you can get to the toilet easily.


Keep as mobile as possible, doing as many gentle, stretching exercises as possible to increase circulation and prevent cramp. Be careful if you take off your shoes as your feet and ankles may swell during the journey, thereby making it impossible to put them back on again at the end!


Take comfortable shoes or trainers and have an extra pair to change into if needed. If you are in advanced pregnancy, bending over can be difficult and you may need to wear slip-on shoes or sandals for comfort and ease.


Be comfortable: avoid thrush by wearing loose comfy clothing, avoid wearing tights or tight clothing that may make you hot and sweaty.


You may find it helpful to take extra pillows to support your head neck and back.


Complementary Therapies: there are many different treatments and therapies that can successfully help to fight nausea and prevent travel sickness. These include acupressure/acupuncture, aromatherapy, reflexology and homeopathy

It is always important to check that your therapist is registered with their official council.


Article by: Elizabeth Arthur