Exercise During Pregnancy

Exercise During Pregnancy

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In general, exercise during pregnancy does wonders. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back into shape after your baby is born.

Which exercises are best in pregnancy?

The ideal exercise in pregnancy will get your heart pumping and keep you supple, without causing physical stress. Many activities, such as running and weight training, are fine in the beginning, but you may need to modify your workout as you grow bigger. You’ll really feel the benefit if you do a combination of: aerobic exercise, which works your heart and lungs and muscle-strengthening exercise, which improves your strength, flexibility and posture.

To get the full benefits, you’ll need to exercise at least three times a week, ideally more. Try to find something that you enjoy, as you’ll be more likely to stick to it in the longer term. Build activity into your daily life, too. For example, taking the stairs instead of the lift, and doing housework or gardening, counts as exercise. Avoid doing sports where there’s a risk of hitting your bump, or of slipping and falling, such as squash, gymnastics, rollerblading, horse riding and skiing. The following types of exercise are safe in pregnancy, though some may not be suitable for the last few months, and you may need to lessen the activity as your pregnancy progresses. Talk to your doctor, midwife or a physiotherapist before starting any exercise that’s new to you.

You will probably want to avoid these types of exercises during pregnancy:

  • Activities where falling is more likely
  • Exercise that may cause any abdominal trauma, including activities with jarring motions, contact sports or rapid changes in direction
  • Activities that require extensive jumping, hopping, skipping, or bouncing
  • Bouncing while stretching
  • Waist twisting movements while standing
  • Intense bursts of exercise followed by long periods of no activity
  • Exercise in hot, humid weather
  • Do not hold your breath for an extended period of time
  • Do not exercise to the point of exhaustion
Birthing Pool Barcelona

Birthing Pool Barcelona

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An increasing number of women are choosing to spend at least some of their labour immersed in water. Birthing pools are increasingly being more used in hospitals in Barcelona but just for dilation, and some women even choose to hire birthing pools for use at home, because is the only way you can give birth inside.

What different positions can I be in, in a birthing pool?

You could think about trying different positions before giving birth in water, such as:

  • Kneeling, leaning on the side of the pool.
  • Squatting, holding onto the sides of the pool.
  • Using floats under your arms for support.
  • Floating on your back with your hands holding the sides, while your head is supported on a waterproof pillow.
  • Floating on your tummy with your head turned sideways, resting on a pillow.

When might I need to get out of the pool?

Sometimes you may be asked to leave the pool during labour.

  • Changes in the baby’s heart rate
  • Meconium (baby’s poo) staining your waters;
  • Bleeding from your vagina during labour
  • If you develop a high temperature, pulse or blood pressure
  • You may also be asked to leave the pool for abdominal palpation and for vaginal examinations (to assess progress in labour).

If your labour slows down after about two hours, it may be wise to leave the pool – you can get in again later. You may choose to stay in to give birth, or find, as many women do, that dry land suits you better when the moment arrives. You will probably get out of the pool for the delivery of the placenta. When you get out, you need to be wrapped in a warm towel or a soft warm robe. If you are wearing a T-shirt in the water, it’s best to take it off while you are out so as not to cool down too much.

The advantages:

  • Warm water can provide relief from the discomfort of labour, and may even be used instead of medical pain relief.
  • It doesn’t prevent the use of other medicines, you would still be able to use certain forms of pain relief in the pool. Speak to your healthcare provider to find out more.
  • Water can have a calming effect, allowing you to relax during labour which can help labour to progress.
  • Water can support your weight, meaning that you may find yourself free from some aches and pains of late pregnancy.
  • Water can support your weight, leaving you better able to change position and stay upright.
  • The pool around you can help you to feel more private and protected.
  • Giving birth in water is thought to reduce the risk of vaginal tearing.

The disadvantages:

  • There are some forms of pain relief that are not compatible with the pool, so you may need to abandon the birthing pool if you want to use one of those pain relief options.
  • If you get into the pool before labour is underway, there are concerns that you could slow down the onset of labour.
  • Birthing pools are not available in all birthing units, you will need to check with your healthcare provider whether you will be able to have one on the day .
  • If you are planning a homebirth, you will need to hire a pool yourself which you will need to budget for.
  • Not all women experience the pain relieving benefits of water, some simply feel disappointed when they get into the pool.
¿Cuáles son los patrones de sueño de un recién nacido?

¿Cuáles son los patrones de sueño de un recién nacido?

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El recién nacido promedio duerme gran parte del día y la noche, y se despierta solo para comer cada pocas horas. A menudo es difícil para una mamá y un papá primerizo saber cuánto tiempo y con qué frecuencia debe dormir un recién nacido.

Al inicio no hay un horario establecido y muchos recién nacidos no tienen establecidos los horarios de día y noche, y de hecho algunos pueden tener cambiado el horario de sueño de los adultos. En general, los recién nacidos duermen entre 8 y 9 horas durante el día y alrededor de 8 horas durante la noche.

Cabe recordar que los bebés, en general, no duermen la noche entera (de 6 a 8 horas sin despertarse) hasta pasados los 3 meses e incluso este proceso puede durar más de 1 año. Además los bebés recién nacidos tienen el estómago pequeño y deben despertarse cada pocas horas para comer. En la mayoría de los casos, tu bebé se despertará con hambre cada 3 horas. Pero esta es una cifra genérica: tu pediatra y tu sentido común te dirán si necesitas despertarlo o puedes dejarlo dormir.

Es interesante que estés atenta a los patrones de sueño del bebé: si tu bebé ha estado durmiendo bien y de seguido y de repente se está despertando con lloros de forma constante, puede haber un problema de salud como una infección de oído. Por lo general las alteraciones del sueño se deben simplemente a cambios en el desarrollo o debido a una sobreestimulación.

os bebés, como los adultos, tienen varias etapas y profundidades de sueño. Dependiendo de la etapa, el bebé puede moverse activamente o quedarse quieto. Los patrones de sueño infantil comienzan a formarse durante los últimos meses del embarazo: primero el sueño activo, luego el sueño tranquilo alrededor del octavo mes.

Para un bebé, igual que para un adulto, existen dos fases del sueño:

REM (sueño de movimientos oculares rápidos). Este es un sueño ligero cuando ocurren los sueños y los ojos se mueven rápidamente de un lado a otro. Aunque los bebés pasan aproximadamente 16 horas cada día durmiendo, aproximadamente la mitad de este tiempo está en sueño REM. Los niños mayores y los adultos duermen menos horas y pasan mucho menos tiempo en el sueño REM.

Sueño no REM. Es el profundo y se compone de 4 etapas

Etapa 1: somnolencia, ojos caídos, pueden abrirse y cerrarse, dormitar

Etapa 2: sueño ligero, el bebé se mueve y puede sobresaltarse o saltar con sonidos

Etapa 3: sueño profundo, el bebé está tranquilo y no se mueve.

Etapa 4: sueño muy profundo, el bebé está tranquilo y no se mueve.

Un bebé empieza su sueño en la etapa 1 del ciclo de sueño, luego pasa a la etapa 2, más tarde a la 3 para finalizar en la 4. Después recorre el proceso inverso: de la 3, a la 2 y luego a REM.

Además estos ciclos pueden ocurrir varias veces durante el sueño. Los bebés pueden despertarse cuando pasan de un sueño profundo a un sueño ligero y pueden tener dificultades para volver a dormir en los primeros meses.

Sobre todo es una cuestión de paciencia y de cariño hacia tu bebé: está aprendiendo a dormir. ¡Sé que al principio puede ser complejo pero… todos los bebés acaban durmiendo!

When to go to the doctor with a newborn?

When to go to the doctor with a newborn?

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It’s common for new parents to feel the way you do. Until recently, you were able to keep your baby healthy by keeping her inside you. Even though you instinctively know she’s strong and sturdy, at times you also remember how vulnerable she can be.

First of all, give yourselves credit for being the caring, conscientious parents that you are. That said, you can take some precautions so that your baby will stay healthy. Keeping her away from sick people and washing your hands after each nappy change is a good start. If you’re breastfeeding, continue with it for as long as you can.

Here a list of syntomps that will you decide to go to the doctor

  • Temperament. If your baby seems like her usual happy self and is feeding well, she’s probably not seriously ill. This doesn’t mean that you shouldn’t consider an appointment to see your doctor if she has temperature or the sniffles. But a baby who has a runny nose and a big smile is probably not as sick as a baby who has a runny nose and is lethargic.
  • Unusual crying. If your baby suddenly starts crying more than usual and you can’t comfort her in the usual ways, or if her cry is weak or unusually high-pitched, she may be seriously ill. The opposite is also true — if your baby seems unhappy and doesn’t cry but is unusually inactive and difficult to wake from sleep, call your doctor.
  • Appetite. How hungry your baby is varies from day to day. But if she is hungry she should feed vigorously. A baby who tires easily from sucking or loses interest in nursing or feeding is probably sick. Also, if you notice your baby reguritating her food more than usual, with more effort, or if the possit is greenish in colour, she may be sick.
  • Abnormal bowel movements. Young babies, especially breastfed babies, may have very soft or liquid bowel movements. However, if your baby has diarrhoea (watery stools), her tummy may be upset. Monitor her bowel movements and see whether the diarrhoea continues. Make sure she is drinking lots of fluids or breastfeeding as often as usual so she doesn’t get dehydrated. Your baby should wet a minimum of six nappies a day. If your baby is acting sleepy and begins to have small, hard, or dry bowel movements, or if her stool is streaked with blood or mucus, or has the consistency of jelly, call your doctor
  • Difficulty breathing. If your baby’s breathing is laboured or if she’s having trouble breathing at all, get help immediately.
  • Temperature. Although the presence of high temperature in a baby is a signal that she’s sick, the fever alone is usually not a reason to be worried. A baby can have a low-grade fever and be seriously ill, or a high fever and be only mildly ill. But if a baby under three months of age has a fever higher than 38 degrees C, she should be examined. If an older baby has a fever but appears completely well otherwise, observe her for a day to see whether she develops other symptoms.
Miscarriage: emotions, doubts and pain.

Miscarriage: emotions, doubts and pain

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First of all, I’m so sorry that you’ve experienced a loss. We and so many women in similar situations all over the world grieve with you and want to remind you that no matter how you feel, the truth is that this is not your fault. Miscarriage: emotions, doubts and pain.

Experiencing a pregancy loss means that you are probably feeling more sadness than you ever thought possible. Having a miscarriage can be very difficult. The emotional impact usually takes longer to heal than the physical recovery does. Allowing yourself to grieve the loss can help you come to accept it over time.

Often people don’t view pregnancy loss as significant because the pregnancy was short. But the duration of a pregnancy does not determine the bond that you can feel with a baby you have lost. And research shows there is no relationship between the length of time a woman was pregnant and how long she will grieve the loss of that child.

What Are Emotions I Might Feel After A Miscarriage?

Women may experience a roller coaster of emotions such as numbness, disbelief, anger, guilt, sadness, depression, and difficulty concentrating. Even if the pregnancy ended very early, the sense of bonding between a mother and her baby can be strong. Some women even experience physical symptoms from their emotional distress, such as fatigue, trobule sleeping, loss of appetite, episodes of crying, sadness, even suffer with relationships with family or friends. The hormonal changes that occur after miscarriage may intensify these symptoms.

Will a miscarriage affect my ability to have a healthy pregnancy next time?

The positive news is that this is unlikely. You’re much more likely to have a healthy pregnancy than another loss. A miscarriage is usually a one-off. So having a miscarriage doesn’t necessarily mean that you’ll have problems next time you try to have a baby. But the risk of miscarriage increases with age, so you may want to try again sooner rather than later if age or fertility are a consideration for you. Your chances for having a healthy pregnancy next time may be good even if you’ve had three or more miscarriages in a row. Three quarters of women who’ve had normal test results after recurrent miscarriages go on to have a healthy baby. Unless your doctor tells you otherwise, your next pregnancy is more likely than not to go smoothly.

How Can I cope with My Pregnancy Loss?

The causes of miscarriage vary and are often poorly understood, which makes the situation only more difficult to grasp. Respect your needs and limitations as you work through your grief and begin to heal. As you work through this difficult time:

  • Reach out to those closest to you. Ask for understanding, comfort, and support.
  • Seek counseling to help both yourself and your partner. You don’t have to face this alone.
  • Allow yourself plenty of time to grieve and the opportunity to remember.

Grieving is a very normal and healthy response to pregnancy loss. For some women, physical and emotional healing happens fairly quickly. For others, it can take longer – months or even a year. And for many women, although their grief will become less acute over time, miscarriage is a loss they always carry with them.

¿Qué hospital elegir para dar a luz en Barcelona?

¿Qué hospital elegir para dar a luz en Barcelona?

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Si estás eligiendo en qué hospital dar a luz en Barcelona, ¡enhorabuena! ¡Tu bebé está llegando!

Te dejo algunas reflexiones para que sea más fácil elegir un hospital para dar a luz.

Sistema público

Si vas al sistema público seguramente en tu CAP te habrán informado cuál es tu hospital de referencia y puede que te hagan el seguimiento del embarazo en ese hospital.

Seguramente tienen un formulario de plan de parto que puedes llevar rellenado el día del parto, y también podrás visitar las instalaciones antes del gran día.

Sino te convence no estás obligada a dar a luz allí, puedes hablar con tu matrona y pedir el cambio a otro hospital o simplemente le día que vayas a dar a luz ir a otro hospital: están obligados a atenderte.

Si quieres un parto respetado todos los hospitales están obligado a ofrecerte ese parto y esos cuidados pero existen dos hospitales en Barcelona especializados en partos respetados como son Sant Joan de Déu y la Maternitat.

Sistema privado

Si tienes seguro médico privado o eliges el sistema privado existen muchas opciones, ya sean hospitales grandes o pequeñas clínicas.

Infórmate sobre qué procedimientos tienen en los partos y si disponen de una UVI para neonatos por si tu bebé la necesita.

Parto en casa o casa de partos

Si decides dar a luz en casa o en una casa de partos tienes diversas opciones de matronas que ofrecen estos servicios.

How to manage labour fears

How to manage labour fears

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It is totally normal to be scared of labour. Probably Hollywood didn’t make it easy for us, a lot of pain, blood and unexpected births appear in a lot of movies but… Don’t worry, your labour is not going to be like that!

Many women have anxiety around delivering a baby, they fear the prospect of pain or needing to have interventions. Others are simply scared of becoming a parent.

The good news is that you can handle that!!

  1. Information

Information is the key: read and take an antenatal course. Ask as many questions you have to your doctor and you will see how fears go away.

Look for an antenatal course that trains you to cope with pain and fears: breathing will be your best friend and there are some tips to be more relaxed during labour.

I can offer you a group antenatal course or private classes. You can write to me and I will give you more details : info@doulabarcelona.com.

  1. Talk about it

Don’t keep this fear only for you: talk about it!

Expressing your thoughts can help you understand them, which will give you insight into how to cope. And while it may be tempting to avoid thinking about labour, ignoring your worries can make the fear grow. In some cases, it can also affect your mental health during pregnancy.: if fear is not addressed, it can manifest as depression or anxiety.

  1. Go team

Picking the right people to be with you can help reassure you. A strong ally, like a doula or your partner, can advocate for you, especially if you go in with a birth plan that everybody is comfortable with.

Just remember, no matter how scared you are, you will get through it!

Trucos para volver al trabajo después de la baja por maternidad

Trucos para volver al trabajo después de la baja por maternidad

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La maternidad es una increíble. Viene con su un montón de nuevos placeres, buenas sensaciones y un amor increíble. Pero también viene con unas cuantas nuevas sensaciones no tan positivas.

Seguramente estar con tu bebé todo el día es lo que más feliz te hace en el mundo, e incluso puede que tu vida de antes sea algo borroso en tu memoria pero… Seguramente has empezado a preguntarte qué sucederá después de la baja por maternidad.

No importa si has pasado 2 meses con tu bebé como 2 años: tu elección es la correcta si has pensado en volver al trabajo pero seguramente tendrás emociones encontradas.

Seguramente lo que más te preocupa, si estás dando el pecho, sea cómo mantener la lactancia materna cuando no vais a pasar todo el tiempo juntos.

Trucos para mantener la lactancia materna después de la vuelta al trabajo

  1. Si planeas seguir amamantando, deberás introducir la rutina de la extracción de leche antes de la vuelta al trabajo, por un lado para ir habituándote y por otro para empezar a hacer una pequeña reserva de leche en el congelador
  2. Una vez al día deja que otra persona le dé de comer a tu bebé con tu leche, es recomendable usar los biberones Calma de Medela porque interfieren en la lactancia. Existen otras maneras de que el bebé tome la leche, como puede ser con una taza o con una jeringuilla.
  3. En cuanto llegues a la oficina encuentra una ubicación privada, puede ser que tu empresa tenga una sala de lactancia o tal vez puedes usar una sala de reuniones vacía.
  4. Infórmate de tus derechos, seguramente tendrás ciertas horas al día disponibles para volver a casa a amamantar a tu bebé y sobre todo la vuelta al trabajo debe ser en las mismas condiciones en las que te fuiste.
  5. Seguramente los primeros días serán los más difíciles, tanto en la extracción de leche como en las emociones, permítete estar triste y ve controlando la cantidad de leche que puedes ir extrayéndote.
  6. Empieza un miércoles o jueves, así te aseguras tener una primera semana corta.

¡Ánimo amiga! Esta sensación se pasará con el paso de los días.

Tips for your last days of pregnancy

Tips for your last days of pregnancy

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You’re almost there!! Congratulations!! Your baby is coming in few days!

Probably you feel tired, you can’t sleep a lot during the night, you feel heavy and you cannot move comfortably. I know it can be exhausting (I’ve been there 3 times!) but don’t worry! You will be with your baby in few days, so enjoy your lasts days as a pregnant lady!

Well, as a doula I’ve been with women in your situation a lot times, so there is a list with everything I recommend them.

  1. REST

Rest a lot, anyway you feel tired! So take a nap, enjoy of long moments of doing nothing in front of the TV or read a book… You will feel good and you never know when you go into labour.

  1. PREPARE YOUR FRIDGE

I you feel good, it is time to cook! Prepare healthy and good food for the postpartum and freeze it, so when your baby is here and you will be really busy with her you will have your food ready!

  1. LISTEN YOUR NESTING INSTINCT

It will feel so good to come back home with the baby into a tidy home.

Furthermore, exercise can induce labor, so… listen to your nesting instinct!

  1. TAKE CARE OF YOURSELF

As your baby is going to be here soon probably you will not have a lot of time to visit your hairdresser or to have a good massage! So the time is now!

  1. COUPLE TIME

A baby it is not the end of a relationship, rather it is a new beginning: during few months you will not have a lot of time to enjoy each other, for example before the baby is here you may want to have a last dinner as a couple.

  1. READY, STEADY…

And of course, prepare the bags you will need for the hospital!

Las contracciones de Braxton Hicks

Las contracciones de Braxton Hicks

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Las contracciones de Braxton Hicks (BH) son “contracciones de práctica” que tonifican el útero en preparación para el trabajo de parto.

Sin embargo, no causan ningún cambio en el cuello uterino, por lo que no causarán trabajo de parto prematuro y son totalmente normales y seguras.

De hecho, en realidad es bueno que las sientas y las tengas, ya que significa que tu útero es fuerte y está poniendo en práctica ponerse de parto. Puede ser que nunca sientas las contracciones Braxton Hicks, particularmente en su primer embarazo, así que no te preocupes si parece que no las tengas.

Los movimientos de Braxton suelen suceder en cualquier momento, sin ninguna razón, pero también pueden ser causadas por un exceso de ejercicio, el sexo, el orgasmo o la deshidratación.

Las contracciones de Braxton Hicks comienzan como un leve contracción o empequeñecimiento en la parte frontal del útero. Se sienten más arriba del estómgo y pueden parecerse al dolor de regla. Algunas mujeres sienten que la barriga se endurece o se deforma, incluso puedes sentir que te cuesta respirar.

Estas contracciones uterinas leves son irregulares y duran aproximadamente 30 segundos a la vez. La mayoría de las mujeres no experimentarán más de 1-2 por hora varias veces al día. Más adelante en el embarazo, la frecuencia puede aumentar.

¿Cómo diferenciarlas de las contracciones de parto?

Las verdaderas contracciones del parto no desaparecen, sino que se intensitican en fuerza y ​​se harán más largas y se van acercando en el tiempo.

Muchas veces digo que cuando tengas contracciones reales lo sabras porque lo notarás ya que se van hacienda regulares y cada vez más dolorosas.

Como comentamos más arriba, las contracciones de Braxton Hicks son la forma natural de practicar de su cuerpo para el gran día. Además estas contracciones no son dañinas para la madre o el bebé

¿Qué hacer si tienes contracciones Braxton Hicks?

¡Práctica! Así como tu cuerpo está practicando para el trabajo de parto, puedes usar este tiempo para practicar el trabajo mental para sobrellevar major el parto: respira, relájate y sigue la contracción de principio a fin.