Pregnancy BUMP&baby issue 10 by BUMP&baby

INCLUDING ESSENTIAL BREASTFEEDING INFORMATION

O ur 10 t h issue!

FIGURING O U T mot herhood ON YOUR OWN TERMS ISSUE 10

S H O P AT

b u m p a n d b a b y m a l l .c o. n z W E D EL I V E R E V E R Y T H I N G E X C E P T T H E B A B Y

We're here to help At PlunketShop, the wellbeing of parents and their whānau is the beating heart of our service.

As parents ourselves, we understand that life with young children can be busy, and that sometimes, leaving the house to do just a simple task can be daunting. PlunketShop offers everything you might need for your little one, from nappies to baby food, delivered straight to your doorstep. Build a one-off PlunketBox and give our delivery service a go, or create a child profile so that our Smart Suggestions can help guide you through the ages and stages of nappies, nutrition, and baby care. $1 from every PlunketShop order is donated to the Royal New Zealand Plunket Trust to support their vision to make the difference of a lifetime in the first 1000 days.

plunketshop.co.nz

Prepare your home. Protect your whānau. If you’ve spent a lot more time at home lately, now is the perfect opportunity to make your place Quake Safe. But if you’re thinking you need building skills to even get started, think again. There’s a lot you can do right now. You’ll find everything you need to check, fasten and fix at eqc.govt.nz/prepare While you’re there be sure to download a copy of our free Quake Safe Your Home brochure. After all, a safer home means a safer family.

contents

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Love your life 28 SHOW US YOUR BUMP

122

Quick fix 8 KIA ORA

Behind the scenes of our cover shoot

12 SUBSCRIBE & WIN

Our special subscriber offer for you

Conception & Pregnancy 24 FERTILIT Y APPS

A few words from our editor

10 MY PREGNANCY JOURNEY

Winners of our beautiful bump photo comp

14 JUST BUMPED INTO…

New and noteworthy gear, research, and info

insta envy

Do they really work?

47 FEELING THE BURN Heartburn and reflux are not fun

20 BUMP&BABY MALL

Have you seen our new shop? We deliver everything except the baby!

122 INSTA ENV Y

Nursery inspo

48 PL ANT-BA SED PREGNANCY Getting the nutrition you need if you’re vegetarian

Push presents and little pick-me-ups

36 WHAT WE’RE READING

Books for parents and parents-to-be

56 READING TO YOUR BUMP

38 EAT YOUR VEG

Get out those kids' books now

Vegetarian recipes to feed your bump

62 GROWING PAINS

46 SIP SIP HOORAY

68 GET IN TOUCH

52 BUMP-SAFE BEAUT Y

Dealing with common aches and niggles

34 HEARTWARMING LUXURIES

How pregnancy massage can help

Non-alcoholic tipples perfect for celebrating

Ingredients to avoid

Pregnancy BUMP & baby

contents

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Birth & newborn 72 RIGHT HERE, RIGHT NOW

Amazing birth photos from real Kiwi mums

78 DOES HYPNOBIRTHING WORK?

First six months 60 BABY’S FIRST BOOKS

Stock your little one’s library

94 WHAT MAKES A LULL ABY WORK? Hush, little baby, don’t say a word

The jury is out

80 8 WAYS TO EA SE L ABOUR PAINS… NATURALLY! Alternative pain relief options

84 AT FIRST BLUSH Sweet little baby feeding must-haves

86 HOW TO: TACKLE A DIFFICULT L ATCH Help is at hand

114

what's in t he bag

96 SET UP FOR NEWBORN SLEEP SUCCESS Be prepared and know what to expect

100 THE WISDOM OF OUR ANCESTORS Pregnancy, birth, and baby care in Māori tradition

106 POSTNATAL DEPRESSION

Where does personality come into it?

110 JUST A LITTLE SNIP

All he needs to know about a vasectomy

112 WHAT NO ONE TELLS YOU

About going back to work part-time

114 NAPPY DAYS ARE HERE Stuff to pack when you're trying to leave the house

116 BRINGING SEX Y BACK AFTER BABY Hormones, libido, and intimacy, oh my

Pregnancy BUMP & baby

® M ERINO K ID S the natural choice

Merino Kids specialise in 100% superfine merino baby sleep solutions. Our award winning Go Go Bags, Babywraps and sleepwear is designed to help your baby sleep better, longer and safer.

SUPERFINE ‘ALLERGY SAFE’ MERINO LINING

DOME SYSTEM FOR EASE OF USE

CERTIFIED GOTS ORGANIC COTTON

SEATBELT VENT FOR USE IN CAR SEAT OR BUGGY

Go Go Bags

MULTIPLE WEIGHTS TO SUIT ANY SEASON Check out our range of Go Go Bags online today to decide which weight best suits your baby’s environment. Available in sizes 0-2 and 2-4 years!

www.merinokids.co.nz |

facebook.com/merinokids |

@merinokidsnz_aus ADL IPR under licence from Amie Design Limited

kia ora

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PREGNANCY

What advice is most useful to a parent-to-be or new parent? Often, people offer up well-meant advice to those who are expecting or have recently given birth, but they aren’t really considering whether the newbie parent actually wants to hear what they’re saying. In the rush to “help”, we need to think about whether we’re doing so for ourselves or for the other person. It’s not an easy distinction to make. I remember being a new parent and feeling overwhelmed at the “words of wisdom” being dished out by everyone around me, from family members to friends to the customer in the bakery who scolded me because my baby wasn’t wearing socks. I’d sit behind my computer, confusedly googling to find out which position was best for winding my newborn – over the shoulder, in my lap, or laying across my knees? Because three different people had three different opinions, and all of them insisted they were right. After a while (and after having a second baby), I realised that what was “right” was whatever was right for my baby – and for me. And some of the stuff that worked for my first baby didn’t work for my second baby. For my third baby, the rulebook was completely rewritten, and very little of my previous parental knowledge ended up being helpful during the whirlwind that was her babyhood. It was frustrating, but at the same time, confirmed what I’d long suspected – that we’re all just winging it when we become parents, and trying to figure things out as we go along. A family member is expecting their first baby at around the time this magazine will be in your hands, and I’m already biting my tongue and trying not to give the parents-to-be any “advice”. I have slipped up a few times, I’ll admit. It’s not easy, when you’re excited and you want to share that. But it’s not my job to tell anyone how they should experience their pregnancy, or raise their baby. It is my job to be supportive of their choices – just as the team who puts together this magazine is supportive of yours. We’re here for you, and we’ve got lots of ideas and info to share, but you’re in charge. Welcome to winging it.

Issue 10 PREGNANCY BUMP&baby IS AVAILABLE FROM SELECTED RETAILERS OR VISIT BUMPANDBABY.CO.NZ TO SUBSCRIBE. PUBLISHERS / Tony and Aana Marinovich tony@bumpandbaby.co.nz aana@bumpandbaby.co.nz EDITOR / Katherine Granich editor@bumpandbaby.co.nz ART DIRECTOR / Emma Henderson design@bumpandbay.co.nz ADVERTISING ENQUIRIES Tony Marinovich tony@bumpandbaby.co.nz ONLINE ENQUIRIES digital@bumpandbaby.co.nz social@bumpandbaby.co.nz PREGNANCY BUMP&baby PUBLISHED BY TOTS TO TEENS PO Box 70 Kumeu Auckland 0841 New Zealand The Media Barn 91 Moontide Road RD2 Kumeu Auckland 0892 New Zealand T: +64 9 412 5123 F: +64 9 412 5133 ONLINE bumpandbaby.co.nz facebook.com@bumpandbabynz pinterest.com@bumpbabynz instagram.com@bumpandbabymagazine tiktok@bumpandbabymagazine PRINTER / OVATO Limited

love it

Meet Aroha Tamihana, the beautiful hapū wāhine you'll see featured in "The wisdom of our ancestors" on page 100. Aroha is the creator of Maimoa (maimoa.nz), a local brand providing a range of beautifully designed printed goods online. Aroha is passionate about infusing te ao Māori into her designs to help normalise te reo Māori in Aotearoa.

Pregnancy BUMP & baby

Pregnancy BUMP&baby ISSN 2463-283X is published bi-annually (2 issues per year) The opinions expressed and statements made in Pregnancy BUMP&baby are those of the contributors and advertisers and do not necessarily represent the views of the publishers. Pregnancy BUMP&baby, on behalf of itself and the authors, asserts copyright on all original material appearing in Pregnancy BUMP&baby and none of it shall be reproduced wholly or in part without the prior written consent of the publishers. The publishers reserve all rights in respect of all material received and accepted for publication. Pregnancy BUMP&baby reserves the right to edit or abridge all articles, letters, or other material (solicited or otherwise) accepted for publication. While every care has been taken in the research and compilation of this publication, it is not intended to replace professional or medical advice. To the best knowledge of Pregnancy BUMP&baby, all information herein is correct at the time of publication. Please contact your healthcare provider in the first instance for medical assistance and advice.

COVER PHOTO: ANNUPAM SINGH ANNUPAM.COM @ANNUPAM • EDITOR'S PHOTO: NIGEL MARPLE • EDITOR'S CLOTHING: BREASTMATES.CO.NZ

Editor's note

R O F R E N N I D ? S Y E S N A E O E L T T I L R U YO Smiling Tums Pasta Spirals with Chicken & Vegetables Serves

Cook Time

Prep Time 10

Ingredients

• 1 cup wholemeal or buckwheat pasta spirals • ½ cup orange kumara, grated • ½ cup beans, chopped into 2cm pieces

• 1 Smiling Tums Chicken & Vegetables pouch • ½ cup parmesan, grated

Method 1

In a medium pot, bring lightly salted water to the boil. Cook the pasta as per packet instructions. When there is five minutes cook time remaining, add the kumara and beans. Drain once cooked.

2 Add the Smiling Tums pouch

and half the parmesan and mix together.

Smiling Tums baby food is naturally sweetened with fruit and veges. Check out countdown.co.nz/smilingtums for more recipes.

3 Serve garnished with the

remaining parmesan.

PER SERVE Energy 1132Kj • Protein 14g • Total Fat 7g • Saturated Fat 4g • Carbohydrates 36g • Sugars 7g • Sodium 160mg

Dietary and nutritional info supplied by NZ Nutrition Foundation

journe My pregnancy

Our cover model, Carena West of Clique Fitness (cliquefitnesswear.com), shares

her thoughts on combining pregnancy with running her own small business.

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Pregnancy BUMP & baby

I’VE BEEN INCREDIBLY LUCK Y TO HAVE A VERY UNCOMPLICATED PREGNANCY.

I have seen the struggles of conception and carrying through friends and family members, and try to remind myself that even though pregnancy is natural, it doesn’t come easily for some people – and I feel like that has reduced my desire to complain a LOT! Of course, I’ve had the standard heartburn, sore back, insomnia etc…

DURING MY FIRST TRIMESTER, I WA S EXTREMELY TIRED.

At the time, we were living overseas and I was working remotely, which meant I didn’t have to start work until 4pm. That was perfect, because my days basically consisted of waking up at 11am, napping from noon until 2pm, and then getting up for work! I kept up my regular exercise through most of my pregnancy, but the last few weeks of pregnancy I was mostly eating Marmite sandwiches and running out of breath walking up the stairs to our office.

I’VE BEEN TAKING PREGNANCY A S IT COMES.

But I never expected to feel as much movement from the baby as I have – it’s a really bizarre, hard-to-explain feeling and not something that I’d ever thought about before!

MY SISTER BEX AND I FORMED CLIQUE FITNESS THREE YEARS AGO.

I had this idea to make functional, fashionable, and affordable compression tights for women, and asked Bex if she would be interested in doing it with me. It took us about six months to develop the product and brand. We wanted to create a brand that was inclusive and supportive of women, no matter what their journey is. Feeling confident while working out, or going about your daily activities is really important to us,

our cover bump

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and Clique compression is a product that gives women one less thing to worry about. We’re here to hype you up, celebrate the wins, and overcome the struggles. Anyone can be a part of our Clique.

I’VE WORN CLIQUE DURING MY ENTIRE PREGNANCY.

I’ll wear it for full postpartum support as well. The high waistband has done wonders for supporting my back, which I have found has been getting uncomfortable due to the extra weight in the front! I really like the feeling of being “held together” by my Clique tights, so to speak. I’ve even gone out in a dress with my Clique bikers underneath! We didn’t create Clique Fitness with pregnancy in mind, but of course, as it happens, due to my pregnancy we have been seriously considering a maternity version for that final trimester when a tight waistband may be a little too much for some. Comfort is key no matter what!

MOTHERHOOD WILL 100% CHANGE THE WAY THAT I LOOK AT THE WORLD, INCLUDING MY CAREER.

Bex and I have worked really hard to build Clique into a business that we are proud of, and the influence of having a little girl may help us to think more critically about our business decisions. We do our best to ensure that Clique is socially and environmentally responsible.

OBVIOUSLY, THINGS WILL NEVER BE THE SAME WHEN IT COMES TO MY CAREER.

But I’m really excited to continue building Clique. Luckily, our office used to be a loft apartment, so comes equipped with a bedroom for the baby – and if everything works out, she’ll be able to come to work with me! But I am fully prepared to take everything as it comes, and not to stress too much if we have unforeseen struggles.

I’M EXCITED TO DRESS MY DAUGHTER IN MATCHING OUTFITS, HAHA!

Hopefully she doesn’t cringe TOO much when she grows up and sees old photos of us in coordinating tracksuits.

I WANT TO TEACH MY DAUGHTER THESE CORE VALUES:

To love herself, love her body, and be kind. Nothing is more important than doing your best to be a good, honest person.

Carena’s

favourite things

1. Gaviscon Dual Action Liquid Sachets (RRP$10.99 for 12) • I had a lot of heartburn, so these came in really handy. 2. Growbright Body Support Pillow ($79 from nz.growbright. co) • I love this so much, I even bought a linen pillowcase so I can keep it on the bed forever. 3. Oversized, button-down linen shirts with tights • I’ve basically lived in this outfit throughout my pregnancy and I still feel put together, even when I’m having a blah day.

4. Edwards & Co Avery Car Seat ($249) and Base ($145) • I’m a huge fan of this product and how it integrates with their strollers, and I think they look really slick, too. I also love that it's a NZ company, and as a fellow Kiwi business owner, I think it’s really important to support local industry – especially when they create such quality, practical, stylish products!

Model: Carena West (cliquefitnesswear.com) • Creative director: Isobel Benesch (belandbeau.com @isobelbenesch) • Photographer: Annupam Singh (annupam.com) • Makeup: Ella Hughes (@ellahughes_makeup) • Cover dress: Designer Wardrobe (designerwardrobe.co.nz) • Props: Foxtrot Home (foxtrothome.co.nz)

Pregnancy BUMP & baby

SUBSCRIBE & WIN

We have the most amazing magazine subscription offers, including beautiful pregnancy packs and chances to win great prizes.

Yay, you’re pregnant! Choose from the following: Single issue hard copy or digital copy

Digital copy pregnancy bundles

2-issue subscription and PeekaBox combo

Subscribe at

BUMPANDBABY.CO.NZ 12

Pregnancy BUMP & baby

FIND IT ALL AT OUR MALL BATHING BOOKS & MAGS CLOTHING FEEDING & NURSERY PL AY & LE ARN FERTILIT Y HE ALTH & WELLNESS NAPPIES & CHANGING NURSERY OUT AND ABOUT SAFET Y SKINCARE SLEEP TEETHING & DUMMIES

GET EVERYTHING YOU NEED, WITHOUT LEAVING THE HOUSE Home to Kiwi mums’ favourite brands, BUMP&baby Mall (bumpandbabymall.co.nz) is your one-stop baby shop. PREGNANCY

Pregnancy BUMP & baby

noteworthy

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Just bumped into...

The latest news, info, and gear for stylish mums, bumps, and babies.

NEW HELP FOR PREM BABIES

DON’T TELL ME WHAT TO DO

Worried you’ll tear during labour? While “routine episiotomies” aren’t a thing any more, many women do experience a perineal tear during labour and birth. One hospital in the UK has stopped telling labouring women when to push, and it’s resulted in a decrease in tearing from 7% to 1% over a year. At Medway Maritime Hospital in Gillingham, England, midwives are also encouraging mums-to-be to try birthing positions other than laying on your back, which closes the pelvis by up to 20% and can increase the chances of a tear, and are incorporating more ways to support the perineum during labour, like using a hand to provide counter-pressure to the perineal area during the baby’s crowning.

Pregnancy BUMP & baby

did you know?

The least common birthday in New Zealand is 25 December (after 29 February, which occurs only every four years). The most common birthday is 29 September.

More than 15 million babies are born preterm every year (before 37 weeks of a typical 40-week pregnancy) and are at risk of long-term disability due to brain damage. A new therapy being developed by a group of researchers from across the globe aims to see if stem cells can be used to regenerate the brain damage caused by premature birth. To “rebuild” the damaged areas of the brain, scientists will use human mesenchymal stem cells (H-MSC) – those taken from umbilical cord tissue and very different to human embryonic stem cells (hESC). Professor Pierre Gressens, PREMSTEM Project Coordinator, said the five-year project will see a therapy ready for clinical trials to see if it will treat brain injury in premature born infants. Once the research is complete, Gressens said the therapy will have an even broader application. "We anticipate that we'll be able to extend to other types of perinatal brain injury and disorders such as paediatric multiple sclerosis," he said. PREMSTEM, which officially started in January 2020, has fifteen partners from eight countries and involves worldleading clinicians, researchers, and healthcare organisations.

SHH, I’M PUMPING

did you know?

5 million

NZ’s population officially reached 5 million this year – 17 years on from when we reached 4 million people back in 2003.

Super-quiet, discreet, and comfortable, the Tommee Tippee Made for Me Electric Breast Pump gives you the freedom to express milk wherever you want, at home or on the go. With a choice of massage and express modes, you have control over the most comfortable way to stimulate your milk flow. It’s USB-rechargeable and a full charge will give you 60 minutes of cord-free pumping power. And lab tests have shown that it’s significantly quieter than other breast pumps – so nobody needs to know what you’re doing. RRP$239.99 from The Baby Factory and babycity.

PEPI PUKAPUKA

Whangarei mum and author Holly Ritihia Smith recently launched a gorgeous original baby record book in te reo Maori. He Kakano has spaces to add photographs, record information and milestones, and share special memories of your pregnancy, your baby’s birth, and the first year. This beautiful family taonga will be a treasured keepsake of your baby’s start in life. “The essence of my idea is fostering greater whanau and cultural connections,” Smith says. Find He Kakano on Facebook to order yours.

Pregnancy BUMP & baby

noteworthy

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fact

3.4kg is the average weight for babies born in New Zealand in 2019 – this is the same as it was 30 years ago, according to Statistics NZ.

RRP$9.90 to $99.90, wallacecotton.com

ALL THE CUTE THINGS

Wrap up your bundle of joy in Wallace Cotton’s new baby ranges Flossie and Woodland, made from the softest cotton. Cosy cot quilts and sheets, soft muslin wraps, baby washcloths and a handy reversible play mat which converts to a carry-all. Pretty prints with reversible detail in pale pink and light grey, designed with love in NZ.

ANTENATAL CLASSES ONLINE

Earlier this year, when it became clear that a full lockdown and physical distancing were imminent, Hawke’s Bay birth educator Janine Gard knew she had to act fast. Her business From Bellies to Babies (hbantenatalclasses.co.nz) pivoted to offer live, fully interactive antenatal education hosted on Zoom, with expectant parents able to join in from all over New Zealand. Janine says she chose Zoom “because it’s important to have that real human connection, that immediacy, and for people to be able to ask questions when they spring to mind. I set up a closed Facebook group for each class as well, and this becomes their coffee group once their babies are born.”

Pregnancy BUMP & baby

6 TO 13 WEEKS

is the average time it takes for your period to come back after having a baby, according to a study in the journal Obstetrics & Gynaecology. For breastfeeding mums, it might take up to six months for your period to return. So enjoy your holiday from Auntie Flo while it lasts.

BREASTFEEDING? THERE’S AN APP FOR THAT

Mobile apps are increasingly being used to support breastfeeding decisions – sometimes at a cost, a Flinders University study indicates. The content of the apps can also present new mums with other worries, including feeling overwhelmed by the information, concerns about over-reliance on the app, and even questioning the app’s advice. Overall the women interviewed in the study were positive about using such apps, says senior researcher Dr Jacqueline Miller, an expert in paediatric nutrition. “Some apps provide information that is not always accurate and can’t be tailored to the individual,” she warns. “Information stored in the app can provide a useful history to discuss with healthcare providers, who can then provide much more individualised advice, particularly with breastfeeding.”

RRP from $18.99 for 60ml, to find out more visit bio-oil.com

OIL WELL

“From very early in my pregnancy (about five weeks) I started using Bio-Oil Skincare Oil twice a day. I loved the way it made my skin feel. Emily is five months old already and I'm still using it! As for stretch marks, I'm happy to report that I didn't see a single one.” Abby (Bio-Oil customer)

BUMP&baby MALL – Delivering everything except the baby Lockdown created the perfect opportunity for BUMP&baby to fast-track our idea for a safe, trusted virtual mall for new mums and mums-to-be. We’ve brought together 20 beautiful stores into one nest (and there’s more to come!), where everything is dedicated to pregnancy and baby. Going forward, we want to build on the magazine’s brand, and create a safe place for parents to learn, shop, trial products, and join a vibrant community during pregnancy. As New Zealand’s only dedicated pregnancy magazine, delivering news and product ideas to Kiwi parents through bookstores and pregnancy packs, we are perfectly positioned to provide parents with a trusted online collection of pregnancy and baby products through the BUMP&baby Mall. It’s got everything you need to set up for your new baby.

A DD TO C A RT

Visit bumpandbabymall.co.nz to go shopping! Pregnancy BUMP & baby

noteworthy

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fact

59,238

births were registered in NZ in the year ending March 2020 – similar to the average number of births (59,064) in the years ending March 2015 to 2019, according to Statistics NZ.

“GLOW KNOB” IS OUR NEW FAVOURITE PHRASE

Philips Avent Ultra Air Night soothers feature a lightweight shield with four extralarge air holes for increased airflow, helping to prevent skin irritation and have a handy “glow knob” making them easier to find in the dark! RRP from $17.99, available at baby retailers and supermarkets.

Pregnancy BUMP & baby

did you know?

PROTECT THAT SQUEEZABLE LITTLE BUM

2 in 100

is the rate of pregnancy when condoms are used correctly every time; typically, however, 15 in 100 will get pregnant each year when using condoms as contraception.

SOOTHING SORE NIPPLES

Philips Avent new nipple shields are designed to provide a more comfortable and gentle feeding experience for sore, cracked, or painful nipples. The new ultra-thin butterfly shape is designed so both the baby’s nose and chin can make contact with the breast, allowing baby to smell mum's scent and touch mum's skin for better skin-to-skin contact and latch. RRP from $21.99, available at leading baby retailers.

Sudocrem has been the go-to nappy rash cream for generations of mothers worldwide. A barrier cream that contains the active ingredient zinc oxide will help to soothe, heal, and protect your baby’s delicate skin. This healing cream can also be used by the entire family for treating mild forms of eczema and dermatitis, abrasions, rough skin, and minor burns (sunburn). RRP$10.99 (125g tub) from countdown.co.nz

noteworthy

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Pregnancy BUMP & baby

BUMP&baby have a vir tual mall… And it’s amaaaazing! You'll find the best and most beautiful pregnancy and baby stores in one safe and trusted place to shop. From eco nappies to merino blankets and clothing, and divine linen bibs in the sweetest colours... There are gorgeous breastfeeding products, remedies for ever y thing including labour and bir th, and stretch mark oils and butters than smell heavenly. This is your kind of place. We think you’re going to love it!

PREGNANT MUMS, YOU’RE GOING TO WANT TO KNOW ABOUT THIS! 20

Pregnancy BUMP & baby

bumpandbabymall.co.nz

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Start at 36 weeks – just a few drops of Qbaby Birth Mix (RRP$35) can help you prepare your body and emotions for giving birth. CATEGORY: HEALTH & WELLNESS, PREGNANCY & BIRTH REMEDIES

A DD TO C A RT

Our pick of the best in bumpandbabymall.co.nz

CATEGORIES

A DD TO C A RT

Bathing

We’re totally loving these locally made hand knits. Wrap ‘em up cosy and warm in this delightful bonnet and merino vest. CATEGORY: CLOTHING, BABY

Books & Magazines Clothing Feeding & Nursing Play & Learn Fertility

Estilo Tee Pees (RRP$4) would have to be the cutest way to catch little unexpected sprays from your little guy. CATEGORY: NAPPIES & CHANGING, CHANGING ACCESSORIES

Health & Wellness

The Rose Gold Ellie Cot and Estelle Pretty in Pink Change Table (RRP$999 each) are so stylish. CATEGORY: NURSERY, COTS, CHANGE TABLES

Nappies & Changing Nursery Out & About Safety Skincare & Grooming Sleep Teething & Dummies

This Gobstopperz Vintage Rose Mini (RRP$24.95), is our blush crush and the cuddliest of comforters. CATEGORY: SLEEP, COMFORTERS & DUMMY HOLDERS

The 5 in 1 Multi Cover (RRP$33.99) is a capsule cover, infinity scarf, nursing cover, trolley cover and buggy cover. Oh, you need one! CATEGORY: NURSING & FEEDING, BREAST FEEDING, FEEDING COVERS

A DD TO C A RT

Pregnancy BUMP & baby

PROBABLY THE MOST EXCITING TIME IN PREGNANCY IS…Building t he nest. A DD TO C A RT

This Brolly Sheets (RRP$26.95) Hugs and Kisses Protective Cot Pad is also super handy as a change mat. CATEGORY: NURSERY, MATTRESS PROTECTORS

Noopii nappies (RRP$11.99) are soft, sustainable, and renewable, and we love that they are created with Manuka Hydrosol and cotton. CATEGORY: CHANGING, NAPPIES, DISPOSABLE NAPPIES

You’ll need a little bottle of natural Sleep Drops (RRP$39.90) on hand for sure. CATEGORY: SLEEP, SLEEP SUPPORT

Safe T Sleep Sleepwrap (RRP$119.99) is a nursery must for wriggly little babies and keeps them sleeping safely. CATEGORY: SLEEP, SLEEP WRAPS & WEDGES

Little World cleansing bar (RRP$8.50) made with goats' milk, manuka honey, and organic oats. CATEGORY: SKINCARE & GROOMING, BABY SHAMPOO & BODY WASH

A DD TO C A RT

Bear & Moo cloth nappies (RRP$17.95 each) have such beautiful patterns, and are so soft against baby’s bum. CATEGORY: CHANGING, NAPPIES, REUSABLE NAPPIES

bumpandbabymall.co.nz

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Little shades (RRP$34.99) are a transparent removable film applied to the inside of your car window, only visible from the inside, in the cutest colours. CATEGORY: OUT AND ABOUT, CAR SHADES

A DD TO C A RT

Hope in a Bottle (RRP$69) is a velvety oil that’s like heaven for stretchmarks. Your bump will be scented with citrus and honey. CATEGORY: SKINCARE & GROOMING, STRETCHMARKS

You can basically never go wrong with a classic Cariboo bassinet (RRP$449). Start with this piece, and create your nursery magic. CATEGORY: NURSERY, BASSINETS

Honey Babe Barrier Crème (RRP$25) is a blend of pure manuka honey to heal, with softening oils and a protective barrier of beeswax. CATEGORY: NAPPIES & CHANGING, BARRIER CREAMS

A DD TO C A RT

Motlied Kids Rosewood Merino Bloomers (RRP$34.99) for your vintage baby must have. CATEGORY: CLOTHING, BABY, BLOOMERS Edwards and Co. Oscar MX (RRP$899)is luxury on pram wheels, in a sophisticated combo of tan and black. CATEGORY: OUT & ABOUT, PRAMS & STROLLERS

A DD TO C A RT

Vanchi Manhattan Tan Backpack (RRP$169.99)is one of our faves. It comes with the full kit, and we’re all about hands free! CATEGORY: CHANGING & NAPPIES, NAPPY BAGS & BACKPACKS

BUMPANDBABYMALL.CO.NZ

We’d love you to come and visit ! PREGNANCY

Fertility apps:

Do t hey really work? Planning a baby? A fertility app won’t necessarily tell you the best time to try, explain Jessica Grieger and Robert Norman of The University of Adelaide.

Pregnancy BUMP & baby

fertilit y factors

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If only your ovar

ies

u se

an app...

note

A note of caution

n years gone by, women would rely on the calendar on the wall to work out when their next menstrual cycle might occur. They would look to physical signs to tell them when they might be ovulating, and therefore when they’d be most likely to fall pregnant. More recently, we’ve seen the proliferation of mobile phone applications helping women track their current cycle, predict their next cycle, and work out when the best time is to try for a baby. There are more than 400 fertility apps available, and over 100 million women worldwide are using them. The personalisation and convenience of apps makes them empowering and attractive. But they require some caution in their use. While fertility apps use individualised information to estimate the most fertile period, they are not completely reliable. And even if an app indicates when a woman is most fertile, it doesn’t mean a pregnancy will follow if a couple has sex during this window.

There are more than 400 fertility apps available, and over 100 million women worldwide are using them.

THE MENSTRUAL CYCLE

A woman’s menstrual cycle consists of three phases: Menstrual bleeding, the follicular phase (when an egg-containing follicle is growing), and the luteal phase (the two weeks after ovulation prior to the next period). It’s traditionally been thought the follicular phase varies in length between women, whereas the luteal phase is relatively constant between women – generally around 14 days. All phases together are thought to amount to a cycle lasting 28 days. The actual time of ovulation, which occurs at the end of the follicular phase, is marked by the rise in a hormone called the luteinising hormone. This can be measured by a blood test, or more conveniently by urine dipsticks (the same mechanism used for at-home pregnancy tests). Physical changes during ovulation include altered vaginal secretions and a subtle drop and then rise in basal body temperature. A woman can become pregnant during the five days before ovulation or on the day of ovulation. However, the most fertile days are the three days leading up to and including ovulation. By 12-24 hours after ovulation, a woman is no longer able to conceive during that menstrual cycle.

Fertility apps can be beneficial for documenting monthly cycles and help women identify when their cycles may be irregular. When this is the case, this may be a sign of other reproductive health issues, and women should see a doctor. In women who have reproductive health issues such as polycystic ovary syndrome or endometriosis, the ability to become pregnant is already reduced. An app estimating ovulation or suggesting the most fertile period in these women may therefore be limited in its effectiveness.

Pregnancy BUMP & baby

fertilit y factors

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HOW THE APPS WORK

When a woman logs the beginning of her menstrual cycle, fertility apps attempt to predict, using inbuilt algorithms, when ovulation might occur. The app then recommends the timing of intercourse accordingly to optimise the user’s chance of becoming pregnant. Calendar-based apps rely entirely on menstrual cycle length and an assumption ovulation occurs 14 days before the next period. Many of the more sophisticated apps collect data on basal body temperature, while some also call for a woman to examine her cervical mucus secretions, or include results from at-home ovulation test kits. There may be ancillary options to track mood and feelings, diet and exercise, and sexual intercourse.

ARE THEY EFFECTIVE?

algorithms

Pregnancy BUMP & baby

Australian researchers recently looked at 36 fertility apps most commonly downloaded by Australian women. The research, yet to be published, indicated less than half (42.7%) of the apps predicted the correct ovulation date. A published study looking at 12 fertility apps found the calendar-based apps did not correctly determine the ovulation date when the average length of previous cycles was different to the estimated current cycle length. The prediction of fertile days based solely on previous cycle lengths is a clear limitation of calendar-based apps. For apps collecting temperature data, the prediction of highly fertile days was also commonly

missed due to the use of data from previous rather than current cycles. It’s likely the apps which request more information will have better accuracy. But their effectiveness also relies on the user entering information correctly and consistently. Importantly, a recent study looking at more than 600,000 menstrual cycles from 124,648 women tracked by the Natural Cycles app showed the luteal phase is often considerably longer or shorter than 14 days. This calls into question the fundamental premise of a standard 28-day cycle on which many apps are based. We have confirmed this using the Flo app, demonstrating differences in cycle length based on body mass index (BMI), age and ethnic background. In women who had logged at least three cycles on the Flo app (1.5 million women), we found just 16.3% had a median 28-day cycle. A higher percentage of older women (aged 40+) had shorter cycles; whereas Asian women and women with a very high BMI tended to have longer cycles.

AN ALGORITHM CAN’T CAPTURE ALL FACTORS THAT AFFECT FERTILIT Y

Although we need more research in this area, the evidence so far suggests if you’re trying to have a baby, you shouldn’t rely too heavily on an app – particularly if you’re finding it hard to conceive. Various factors such as diet, exercise, body weight, and ethnicity can play a role in a woman’s menstrual cycle and a couple’s chance of conceiving. While many apps allow users to input this information, changes such as an increase or decrease in body weight, or times of high stress, which may lead to irregular menstrual cycles, are not incorporated into the algorithms that predict when a woman will be most fertile. This may contribute to a delay in conception and lead to distress, particularly if a couple has already been trying to conceive for many months. On the plus side, consistency in using fertility apps may assist women in getting to know their bodies better, and with evidencebased educational components in some apps, their use may support fertility awareness and knowledge about reproductive health.

REPUBLISHED FROM THE CONVERSATION

If you’re trying to have a baby, you shouldn’t rely too heavily on an app – particularly if you’re finding it hard to conceive.

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Pregnancy BUMP & baby

glow up

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Mona-Jane

39 WEEKS PREGNANT

"I would love to tell other pregnant women to internalise this moment of your life as much as you can, and think about how many things have to go right for this miracle to happen. Embrace the changes, and make whatever changes are necessary to feel as best as you can during this time. Keep moving your body in whatever way you can. And, most of all, trust that this is what your body was made to do – a divine power given to us as women!" PHOTOGRAPHER: K AU'I WIHONGI K AUIWIHONGI.COM

Show us your

BUMP We love seeing the gorgeous baby bump photos you shared with us in our Show Us Your BUMP competition! Here are our five winners and their beautiful baby bumps.

Pregnancy BUMP & baby

Tessa 32 WEEKS PREGNANT

"My favourite thing about being pregnant was that it was like having this secret little relationship that only I could experience. If I could give a message to my unborn baby, I'd say, 'You are my greatest treasure. You were celebrated and anticipated even before we made you. You are so loved."

PHOTOGRAPHER: ANTHONY YOUNG ANTHONY YOUNGPHOTOGRAPHY.CO.NZ

Pregnancy BUMP & baby

glow up

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Kat

35 WEEKS PREGNANT

"I didn't get maternity photos taken when I was pregnant with my first child, but I did manage to take a monthly bump photo. This time around, I couldn't be bothered with the bump photo – but I was adamant I wanted to capture this special time. At 35 weeks pregnant, I felt uncomfortable and found it hard to travel. But these are fleeting moments in time, and I wanted to remember them. I'm glad I learned to appreciate my bump and my pregnant body, and that I can look back on these photos and reflect." PHOTOGRAPHER: CATHERINE SMITH CATHERINESMITHPHOTOGRAPHY.COM

Jessica PHOTOGRAPHER: CASSIE EMMETT CAPTURINGLIFE.CO.NZ

Pregnancy BUMP & baby

38 WEEKS PREGNANT

"I loved being pregnant. The glowing, waiting, anticipating, dressing the bump, buying baby things, having scans... We didn't know if we were having a girl or a boy, and I found it really exciting waiting for our baby to arrive, and having something to look forward to. There aren't a lot of surprises in life these days – we are so used to getting things instantly, so we decided to wait and be surprised. This is so unusual for me, because I like to be organised ahead of time! But this was our first baby, and it was very special to find out she was a girl on the day she was born."

glow up

Josephine

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34 WEEKS PREGNANT

"I chose to do a maternity shoot because after nearly six years of trying, we were finally blessed with baby number two. A magical moment for me was going for my first growth scan and seeing my baby's features so clearly – his nice big lips, his chubby cheeks... The ultrasound tech said we might want to buy him a brush because he was rocking a nice mohawk!"

PHOTOGRAPHER: SANDY JONES SMILEBABY.CO.NZ

Pregnancy BUMP & baby

sweet trea ts

L OV E

HEART WARMING luxuries Push presents or little pick-me-ups, these lovely gifts are sure to please. All products courtesy of Tea Pea Home (teapea.co.nz).

Six Barrel Soda Co Lemon Honey Ginger Syrup RRP$16.50 • Wellington Chocolate Factory Salted Caramel Chocolate Bar RRP$14 • Joco Glass Travel Cup RRP$28 • Lyttleton Lights Room Fragrance (Sandalwood & Vanilla) RRP$28 • Real World NZ Bath Salts (Sea Kelp & Peppermint Soothe) RRP$25 • Society Of Wanderers Quilt in Joan/Leopard RRP$429 • Kreafunk Denmark aGo Mini Bluetooth Speaker (Dusky Pink) RRP$79 • Real World NZ Natural Baby Body Wash (Lavender) RRP$25 • Nature Baby Lambskin Booties RRP$55 • Sheepskin Circle Chair Pad RRP$39, • Frank Gratitude Journal (Blush) RRP$25 • Real World NZ Laundry Liquid (Star Jasmine) RRP$39 • Earthend Wadestown Honey RRP$16 • Cable Melbourne Cashmere Beanie (Musk Marle) RRP$129 • Bianca Lorenne Knitted Cotton Wash Cloth Set RRP$28

Pregnancy BUMP & baby

PHOTOGRAPHY BY NYKIE GROVE EADES (NYKIEGROVEEADES.CO.NZ)

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Help protect their future with Life and get Cover

a $100 Babycity gift card.*

When you’re expanding your family, it’s a good time to consider taking out life insurance with New Zealand’s most trusted life insurance brand.^ Although it’s not nice to think about, it can feel good knowing you’ve taken steps to protect them for when you’re no longer around.

WIN ME!

Get a $100 Babycity gift card* plus the chance to win Reggie. Take out Life Cover with AA Life between 1 May and 30 November 2020 and you’ll receive a $100 Babycity gift card - to spend on anything from baby wipes to booster seats. Just remember to use the promo code BUMP0100 when you apply. Plus, you’ll automatically go in the draw to win a ‘Reggie the Dog’ toy. We’ll be giving away 5 Reggies every month.

aa.co.nz/bump | 0800 808 203 | Visit your local AA Centre * Take out and pay for a new Life Cover policy before 30 November 2020 and get a $100 Babycity gift card for every new policy. You must have paid for the first two months of premiums for the Qualifying Policy in full in order to receive the Gift. Use of the promo code “BUMP0100” is required. Limit of 1 gift card per new policy. This offer is not available for renewing policies. AA Life policies are underwritten by Asteron Life Limited and are subject to standard underwriting criteria. ‘Reg the dog’ prize draws will run monthly from 1 May 2020 to 30 November 2020. For full terms and conditions see aa.co.nz/bump. Terms and conditions apply to the use of the Babycity gift card, see: https://www.babycity.co.nz/terms-conditions. ^ AA Life has been voted as Most Trusted in the Life Insurance category of the Reader’s Digest Trusted Brand survey in 2020.

What we're

reading

The latest thought-provoking and relevant books for expectant mums and new parents.

THE HOME STRETCH, BY SALLY HOWARD ( ATL ANTIC $32.99)

Forty years of feminism, and still women do the majority of the housework. Why? While we're making slow but steady gains on gender disparities in the workplace, at home the gap is widening. And when “having it all” so often means hiring a nanny or cleaner, is it something to aspire to? The author joins up with a cohort of feminist separatists, undertakes a day's shift with her Lithuanian cleaner, lives in a futuristic model home, and meets latte papas and one-percent parents in this lively examination. A fascinating investigation into how we got here and what the future could look like for feminism's final frontier: The domestic labour gap.

Pregnancy BUMP & baby

EFF THIS! MEDITATION, BY LIZA KINDRED (QUARTO RRP$27.99)

You already know that you should meditate, and that meditation will make you happier and healthier. But you're tired and irritated, and every time you try to meditate, your mind races and you can't stop thinking about that jerk at work. With 108 hands-on meditation practices rooted in humor, love, straight talk, and respect for the foundational teachings of Buddhism, Eff This! will help you to let your crap go.

ALL OF THIS IS FOR YOU, BY RUBY JONES (PENGUIN $24)

A beautiful, thoughtful gift book for any person needing a little inspiration in today's world by Ruby Jones, the celebrated young illustrator behind the artwork “This is your home and you should have been safe here.” Ruby’s witty, compassionate, beautifully observed drawings never fail to bring a smile of recognition, while her practical words of advice remind us how important it is to be kind.

NOT SO MUMSY, BY MARCIA LEONE (MURDOCH $39.99)

Bridging the gap between pre-mama life and the whole new world of leaky boobs and puréed banana, and with powerfully uplifting perspectives from inspirational mamas across the world, including Jaime King, Teresa Palmer, Megan Gale and Tammin Sursok, this book will help you navigate pregnancy, your first year, and beyond with style, humour, and confidence.

THE MAGIC OF SLEEP, BY MICHAEL ACTON SMITH (PENGUIN $28)

As the most active time for our brains and the most important element to a calmer, happier life, sleep has become the topic of our times. This is a guide to sleep – its science, history, mysteries, and remedies from all around the world – and how to do it better. Packed with fascinating facts and stories, and lifechanging tips and recipes.

bookshelf

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TODDLER WHISPERING: 1 TO 5 THE PRESCHOOL YEARS, BY SHARLENE POOLE (PENGUIN $38)

A companion guide to the incredibly successful book Baby Whispering, which covered the first year of a baby's life, this new book covers the following four years, looking at commonly asked questions from parents plus material on routines, changes during these times, sleeping, eating, toilet training, screen time, behaviour management, sibling adjustment, different personalities, child care options, and more.

SO DELISH! BY SIMONE ANDERSON ( ALLEN & UNWIN $39.99)

Jam-packed full of delicious, healthy recipes that you will want to whip up every day, this book shows you that good food can be easy to make and, what's more, it can be really tasty. These recipes are fresh and healthy, and the author loves to prepare light, beautiful meals. Known as the platter queen, Simone has created some amazing platters for this book, as well as heaps of easy recipes for dinners, lunches, breakfasts, and snacks.

This is the story of what happens in the author's garden, kitchen, and life over 12 months, and the thoughts inspired by each passing season. She writes about the freedom and joy she's found in getting older, addresses her depression, anxiety, and the mental well-being of living her back-to-basics lifestyle, and the practical things she does to live in a sustainable, natural way.

SLEEPING BETTER IN PREGNANCY, BY CLARE LADYMAN AND LEIGH SIGNAL (MASSEY UP $24.99)

THE FAMILY TRAVEL HANDBOOK (LONELY PL ANET $32.99)

Subtitled “Everything you need to know to take unforgettable trips with your children”, this book is full of practical advice, ideas, and inspiration for every type of family and gives you the lowdown on amazing travel experiences around the world – and how to plan and enjoy them with your children. From favourite destinations and navigating different forms of transport, to approaching new food and a change in routine, it's a gold mine of info.

A NATURAL YEAR, BY WENDYL NISSEN ( ALLEN & UNWIN $ 45)

THE PLAN, BUY, COOK BOOK, BY JEN PETROVIC AND GABY CHAPMAN (HARDIE GR ANT $29.99)

Are you always making frantic (and expensive) evening supermarket trips? Do you constantly seem to have a fridge full of food but nothing to cook? Do you feel like you’re serving up the same old meals every week? This is your guide to beating the daily dinner grind while saving time, money, food waste, and stress.

The challenge to getting a good night’s sleep is especially hard for pregnant women. This book, based on the latest research from Massey University’s Sleep/Wake Research Centre, includes up-to-date information about why sleep is important, how sleep works, and the different lifestyle and physical changes during pregnancy that can affect your sleep. It also provides practical strategies to help you get the best sleep possible in each trimester. Just what pregnant women want.

TALKING BABY, BY MARGARET MACLAGAN AND ANNE BUCKLEY (CANTERBURY UP $24.99)

Drawing on the authors’ combined 40 years of experience, this book includes practical suggestions and real-life examples, as well as intriguing scientific facts to help parents learn how to support their children’s natural language development. For “parents, grandparents and anyone who is interested in the way that language develops and who wants some suggestions to help babies and pre-school children with their language learning”, Dr Maclagan says.

CREATING CONFIDENT EATERS, BY JUDITH YEABSLEY ($39 FROM THECONFIDENTE ATER.COM)

Written by an internationally qualified nutritional therapist who has spent several years cooking with children with pronounced food fears – and often additional challenges including sensory sensitivities, ASD, ADHD, and anxiety. She provides strategies to put fun and relaxation back into food, and enable every child to approach food from a place of safety and joy, not fear. Pregnancy BUMP & baby

eat your 38

Pregnancy BUMP & baby

feed the bump

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veg

Fancy a vegetarian feast? Try these four recipes from The Plan Buy Cook Book and eat well all week.

feed the bump

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SPLIT PEA DAHL

en jum pe r: DA HL IN WI NT ER is lik e a big wo oll Y TO GE T AT Wa rm an d co sy . Th is is A GR EA T WA on e me al. LE AS T TH RE E SE RV ES OF VE G in th e PREP 15 MINUTES + SOAKING OVERNIGHT COOK 1 HOUR SERVES 4 • 200g green split peas, soaked overnight • 1 tablespoon olive oil • 1 onion, finely diced • 1 garlic clove, crushed or grated • 1 teaspoon grated fresh ginger • ½ teaspoon cumin seeds • 1 tablespoon mild curry powder • 200g kumara, peeled and diced • 100g (2 cups) baby spinach leaves • 50g green beans • ½ teaspoon salt • 1 teaspoon garam masala • Pinch of dried chilli flakes • 125g (½ cup) plain or Greek yoghurt • Steamed rice, to serve

1. Drain the split pea soaking water and rinse them. 2. Heat the oil in a large saucepan over a medium heat and cook the onion, garlic, and ginger for 10 minutes until soft. 3. Add the cumin and curry powder and cook for 2 minutes. 4. Next, add the split peas and 750ml (3 cups) water, bring to the boil, then lower the heat and simmer, covered, for 25 minutes. 5. Add the kumara, cover, and simmer for a further 20 minutes, or until soft. You may need to add a little more water at this stage if the mixture seems a bit dry, or the split peas seem too hard. 6. Once the kumara is soft, add the spinach, green beans, salt, and garam masala and cook for 5 minutes. 7. Adjust the seasoning if required. If doubling up the recipe, split the mixture in two and allow the extra meal to cool to room temperature. Refrigerate overnight before freezing for later use. 8. Serve with dried chilli flakes, yoghurt, and rice.

Pregnancy BUMP & baby

tip

There are some great varieties of flatbreads in the supermarket. Grill them on the barbeque or in a hot chargrill pan as an alternative to rice, or pick up fresh bread from your local Indian takeaway on your way home.

LO OK IN G LO NG IN GLY at th os e au be rg ine s an d WO ND ER IN G WH AT TO CO OK ?

He re is yo ur an sw er. CR UM BE D EG GP LA NT (a ub er gin e) is a sta ple in ma ny co un tri es . He re , WE ’V E MA DE TH EM IN TO WR AP S th at th e wh ole fa mi ly wi ll EN JO Y.

EGGPLANT WRAPS PREP 10 MINUTES COOK 30 MINUTES SERVES 4 • 1 eggplant (aubergine) • 2 teaspoons of salt • 60g plain flour •1 00g (1 cup) dry breadcrumbs • 2 eggs, lightly beaten • 2 tablespoons olive oil • Lebanese bread • 2 tomatoes, sliced • ½ lettuce, shredded •T omato sauce (ketchup) or Sriracha, to serve • Hummus, to serve (optional)

YOGHURT DIP

•2 50g (1 cup) plain or Greek yoghurt • 1 zucchini (courgette), grated

• ½ garlic clove, crushed or grated • 4 fresh mint sprigs, chopped • ¼ teaspoon ground cumin

1. Slice the eggplant into 1cm rounds. Sprinkle with salt on both sides and place in a colander. Set aside for 10 minutes. 2. To make the yoghurt dip, combine all the ingredients in a bowl and refrigerate. 3. Rinse the salt off the eggplant and pat dry with paper towel. 4. Place the flour and breadcrumbs on separate plates. Place the eggs in a bowl. 5. Line up the plates in the order of flour, eggs, spare plate and then breadcrumbs. 6. Dip the eggplant first in

the flour, shaking off any excess. Then pass it through the egg mix and then leave on the spare plate to drain. 7. Repeat with the remaining eggplant rounds, then crumb them in the breadcrumbs and set aside. 8. Heat a large frying pan over a medium heat. Add the olive oil and, once hot, place the crumbed eggplant in the pan (you may need to work in batches). Fry for 2 to 3 minutes until golden, then flip and cook for another 2 minutes on the other side. 10. Drain on paper towel. Serve warm, wrapped in Lebanese bread with tomato, lettuce, yoghurt dip, tomato sauce, and hummus, if desired.

tip

Salting the eggplant helps to soften its texture.

Pregnancy BUMP & baby

el. Try th is TW IST ON TR AD ITI ON AL fa laf NI CE PA N- FR IED FA LA FE L FR ITT ER S ar e a un te rp ar ts. AL TE RN AT IV E to th eir de ep -fr ied co ST ITU TE D Th e SE LF -R AI SIN G FL OU R CA N B E S UB ke WI TH BE SA N (C HI CK PE A) FL OU R to ma th es e fri tte rs glu te n- fre e.

FALAFEL FRITTERS PREP 30 MINUTES COOK 30 MINUTES SERVES 4 •2 × 400g tins chickpeas, drained and rinsed, or 220g (1 cup) dried chickpeas, soaked and cooked (see note on next page) • 20g (1 cup) flat-leaf (Italian) parsley, chopped • 1 garlic clove, crushed • 2 teaspoons ground cumin • 1 teaspoon ground coriander • ½ red onion, chopped •7 5g (½ cup) self-raising flour, plus extra flour for dusting • 1 teaspoon salt • 60ml (¼ cup) olive oil • 4 Lebanese breads • 400g (2 cups) Tabbouleh, or lettuce and tomato • 100g plain or Greek yoghurt •T omato sauce (ketchup) or Sriracha sauce and hummus, to serve

1. Place one-quarter of the chickpeas in a food processor with the parsley, garlic, cumin, coriander, and onion, and blend to a paste. 2. Add the remaining chickpeas and pulse to add texture. They should be quite coarse. 3. Transfer the mixture to a bowl. Add the flour, then season with the salt and some pepper. The mix should be quite firm. If doubling up the recipe, freeze one meal’s worth of the mix at this point. 4. Form the mixture into 10 to 12 patties and place on a baking tray sprinkled with flour. 5. Heat the oil in a non-stick frying pan over a mediumhigh heat and cook the patties until golden brown on both sides. If cooking in bulk, keep the cooked patties warm in the oven while you fry the rest. 6. Cut each of the breads in half and fill with falafel fritters, tabbouleh, yoghurt, tomato sauce, and hummus.

Pregnancy BUMP & baby

feed the bump

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COOKING CHICKPEA S YOURSELF?

Soak dried chickpeas overnight, then rinse. Place in a saucepan with plent y of cold water. Bring to the boil, reduce the heat, and simmer until tender (at least 90 minutes). Note that 110g ( ½ cup) dried chickpeas is equal to 400g cooked chickpeas.

tip

When cooking dried chickpeas, remove them when they are a little undercooked for a crisper finish to your fritters. Pregnancy BUMP & baby

RI AN DI SH TH E TA GE VE TIC AS NT FA a is ita op ak an Sp PE RF EC T FO R an WH OL E FA MI LY CA N EN JO Y, an d it’ s UT HS TO FE ED . oc ca sio n wh er e yo u ha ve LO TS OF MO

SPANAKOPITA PREP 10 MINUTES COOK 45 MINUTES SERVES 4 • 500g frozen spinach • 1 tablespoon olive oil • 1 onion, finely diced • 1 garlic clove, crushed or grated • 500g (2 cups) firm ricotta • 100g feta, crumbled • 75g (¾ cup) grated parmesan • 2 eggs • 2 flat-leaf (Italian) parsley sprigs, leaves picked, chopped • ½ teaspoon lemon zest • Pinch of ground nutmeg • 2 to 4 large sheets filo pastry • 30g butter, melted, or 1 extra tablespoon olive oil

1. Defrost the spinach, then squeeze out any excess liquid. 2. Heat the oil in a saucepan and cook the onion and garlic until fragrant, about 10 minutes. Add a bit of water to stop the onion from colouring. Turn out onto a plate and allow to cool. 3. In a large bowl, mix together the ricotta, feta, parmesan, eggs, parsley, lemon zest, nutmeg, and some pepper. Add the spinach and cooled onion mix to the bowl and stir to combine. 4. Preheat the oven to 180°C (Gas Mark 4). 5. Line the base of a 25cm round or 30 × 20cm rectangle ovenproof dish with two sheets of filo pastry. The edges should overhang the dish. 6. Spread the spinach and cheese filling evenly over the base, then fold in the overhanging edges of the pastry. Brush the edges with melted butter. 7. Place in the oven and bake for 30 to 40 minutes. 8. Remove from the oven and leave to stand for 15 minutes, then cut to serve. Cut the lemon used for the zest into wedges and serve on the side.

Pregnancy BUMP & baby

feed the bump

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tip

You can use fresh spinach if you prefer. Two bunches of spinach are equal to about 500g of frozen spinach. If using fresh spinach, wash, then place in a large frying pan and wilt. Drain in a colander, squeeze out any excess liquid, and set aside. Chop when cooked.

This is an edited extract from The Plan, Buy, Cook Book by Jen Petrovic and Gaby Chapman published by Hardie Grant Books $29.99 and is available where all good books are sold. Photography © Bec Hudson Pregnancy BUMP & baby

drink me

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Pregnancy BUMP & baby

PHOTOGRAPHY BY NYKIE GOVE EADES (NYKIEGROVEEADES.CO.NZ)

SIP SIP HOOR AY

L OV E

Toast your new arrival with one (or more!) of these special non-alcoholic tipples perfect for celebrating. All products courtesy of Boric Food Market (boricfoodmarket.co.nz). Arepa Nootropic Brain Drink RRP$6.99, drinkarepa.com • Rochester Ginger RRP$19.99, rochesterginger.com.au • Gingerella RRP$3, karmadrinks.co • East Imperial Grapefruit Tonic RRP$5.99, eastimperial.com • Lyres Italian Orange RRP$54.99, lyres.com.au, • Seedlip Grove 42 Citrus RRP$69.99, seedlipdrinks.com • Bottled by the Sun Nelson Apple and Boysenberry Juice RRP$3.75, chia.co.nz • Fever-Tree Cucumber Tonic Water RRP$9.99, fever-tree.com • Coaqua 100% Pure Coconut Water RRP$3.99, coaqua.co.nz

Feeling the burn

pass the antacid

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Nutrition consultant and registered dietitian Angela Phillips (foodsavvy.co.nz) talks heartburn in pregnancy.

s if sleeping and being comfortable while you’re pregnancy aren't hard enough at times, the dreaded heartburn can certainly be trying. Heartburn is common during pregnancy due to a few factors. One is the hormones we produce to help our body stretch and allow room for our ever-growing bundle also cause the end of our oesophagus to relax. The relaxing of this valve allows the acid from our stomach to move back the wrong way, causing a burning sensation which cannot be avoided. However, before you hit the drugs to keep this at bay, there are a few simple things you can try first to reduce your symptoms.

WHAT CAN I DO ABOUT IT?

As for most women, heartburn is more to do with anatomy rather than particular foods. With the physical cause outlined above, combined with a baby taking up room your stomach previously enjoyed, first and foremost you need to be careful with portions. Smaller portions will mean less pressure on your valve, so there’s less chance of reflux occurring. Smaller portions can be easier said than done, so try the following: • Eat slowly and give your body time to register when it’s full (this can take 20 minutes). • Chew your food well. This will also help digestion, and allows you to feel satisfied sooner leading to smaller portions. • Keep fluids for between meals. Yes, it’s important to drink enough, but lots of fluid at mealtime will fill your stomach more. • Try using a smaller plate. People will consume up to a third less just by a change in plate size. • Avoid feeling over-hungry. It’s very hard to eat slowly and choose the right portions when you are famished. • Put leftovers away before sitting down to eat, and especially avoid having spare

food sitting on the table in front of you. Having hot, ready-to-eat food sitting around can be very tempting, and cause you to reach for more, even when your stomach is telling you it’s satisfied. • Make sure you sit upright for two hours after eating – a challenge sometimes when you’re desperately tired! The trick with smaller portions is still eating all the nutrients you need. This can be done by choosing foods packed full of goodness, and eating these foods on your plate first, in case you get full before you finish. If your body weight was low pre-pregnancy and/or you are not gaining adequate weight during pregnancy, you’ll need to balance smaller portions out with some extra meals or snacks. Make snacks count by having protein and vegetables in a sandwich, or a smoothie filled with goodies such as nuts/seeds, avocado, spinach, and yoghurt.

especially before bedtime, to see if this helps. Just keep volumes small and if it irritates, move it further away from bedtime to allow your stomach to empty more. High-fat foods can take longer to leave your stomach, meaning it is fuller for longer. Make sure you use the portion control tips to keep things enjoyable, especially if your meal is high in fat. For general health and wellbeing for you and your baby, choose healthy fats such as olive oil, nuts/seeds, avocado, and fatty fish.

AVOID ACIDIC FOODS

OTHER FOODS TO AVOID

While there is already acid in our stomachs, regardless of what we eat, keeping the acidity of the foods you consume low can help reduce your symptoms. Examples of acidic foods are: • Lemons • Grapefruit • Tomatoes • Oranges • Fruit juices • Tomato-based meals (for example, pasta sauce)

AVOID CAFFEINE

This includes caffeine-containing tea, energy drinks and some soft drinks as well as the obvious culprit: Coffee. Caffeine can also irritate bowels, another common pregnancy complaint and can have a negative impact on the baby if too much is consumed. So good reasons to skip it.

TRY DAIRY

The cooling effect of milk and yoghurt can be very helpful for heartburn. Try having a glass of milk or a yoghurt,

Other foods that relax the valve between your stomach and oesophagus are: • Chocolate (sniff sniff). Seems innocent enough, but due to methylxanthines, unfortunately, it’s not, and not only does it relax the valve, it also contains caffeine. • Peppermint. This may seem as though it would be cooling, but hold off reaching for the mints and chewing gum. Try cinnamon instead if you feel you need to freshen up. • Carbonated beverages. Choose plain water instead. • Alcohol. Obviously on the no-no list, but good to know if you suffer from heartburn when you’re not pregnant.

DRESS COMFORTABLY

Don’t hold off getting comfortable maternity clothes, as they’re worth it! They help ensure you have room to relax your stomach and stop clothes pressing on your stomach. Pregnancy BUMP & baby

Plant-based

pregnancy

Have you been following an exclusively plant-based diet and now find yourself pregnant? You may be suffering from horrific visions of abandoning your leafy green lunches and reaching for a steak for the sake of your baby. Relax, says Tiffany Brown – research shows it’s entirely possible for you to get the nutrition you both need on a plant-based diet.

Pregnancy BUMP & baby

vege tales

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KEEP UP YOUR CALCIUM

Your calcium needs step up during pregnancy to 1200mg per day. Dairy products and seafood with bones provide plenty of calcium, but if your diet excludes these, you can get calcium from green leafy vegetables, dried peas or beans, tofu, and fortified non-dairy milks. Poppy, sesame, celery, and chia seeds are great sources of calcium, too. A tablespoon provides around 10% of the daily requirement. A large handful of almonds (about 25-30 nuts) provides about the same, as does cooked amaranth.

DON’T FORGET THE D

Vitamin D helps the body use calcium more effectively. Sun exposure is the most reliable way for the body to make its own vitamin D. Aim for 10 to 15 minutes of direct exposure without sunscreen to your hands, face, or arms several times a week. In cooler or more inclement weather, supplementation may be needed. Food sources include fortified breads and milks, fish, or eggs. Discuss your supplementation needs with your healthcare provider and note that vitamin D3, or cholecalciferol, is made by irradiating sheep fat with ultraviolet light. If your diet precludes a supplement of animal origin, there are vitamin D2 supplements, or ergocalciferol, which are derived from the irradiation of yeast instead.

…AND ITS BUDDY, VITAMIN C

Just as calcium and vitamin D fit together like a hand in a glove, so too does the body absorb iron more effectively when it’s eaten WHAT ABOUT IRON? with vitamin C-rich foods. Citrus fruits, Iron requirements skyrocket during kiwifruit, strawberries, guavas, persimmon, pregnancy, from an average of 18mg lychees, pawpaw, and honeydew melon per day up to 27mg per day. are all fruits rich in vitamin Your main sources of food iron are C, but there are plenty of fortified grain products like cereal, savoury-flavoured vegetables note pasta, rice, eggs if you are able to that also provide tonnes of this One green eat them, leafy green vegetables, vital nutrient. One green chilli dried peas and beans, raisins, chilli pepper pepper delivers around 240mg prunes, and peanuts. Your lead of vitamin C. Considering delivers maternity carer is likely to monitor pregnant women need about around your iron status closely, and 55mg of vitamin C per day, supplementation or iron infusion welcoming chilli peppers into 240mg of may be called for if your diet isn’t your pregnancy diet is a smart vitamin C quite cutting it. move. Sweet yellow peppers, The extra iron is required to service thyme, parsley, mustard greens, your increased blood volume as you work on kale, broccoli, and Brussels sprouts are all nurturing the new life inside of you. rich sources of vitamin C, too.

Pregnancy BUMP & baby

vege tales

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naturally occurring

FOLATE VS FOLIC ACID

Folate is the naturally occurring form of vitamin B9. A deficiency in B9 is associated with neural tube birth defects. New Zealand adults are advised to consume around 400 micrograms of folate per day, and this rises to 600 micrograms per day in pregnancy. Foods rich in folate need to be consumed in fairly high quantities to tick the box. Around 3.25 cups of cooked lentils per day, 4.5 cups of spinach, 42.5g of sunflower seeds, 27 spears of asparagus, or 5 cups of broccoli can give you the folate you need. Folic acid is the synthetic form of folate, which can make up for a B9 shortfall when taken as a supplement or when added to processed foods. For most pregnancies, the Ministry of Health recommends supplemental folic acid for four weeks prior to and 12 weeks after conception.

Types of vegetarians • VEGAN: All animal sources of food are excluded from the diet, which is based on fruits, vegetables, legumes, seeds, and nuts. • LACTOVEGETARIAN: Based on a vegan diet with the addition of dairy products from animals, as well as honey. Meat, poultry, fish, and eggs are excluded.

Pregnancy BUMP & baby

• LACTO-OVOVEGETARIAN: Based on a vegan diet with the addition of dairy products, honey, and eggs. Meat, poultry, and fish are excluded. • PESCATARIAN: Based on a vegan diet with the addition of dairy, honey, and eggs, along with fish and seafoods. Meat and poultry are excluded.

BEWARE B12 DEFICIENCY

Another nutritional pairing, folate is needed to help vitamin B12 do its job. B12 helps the body make healthy red blood cells and DNA, and is found exclusively in animal products. Low B12 in pregnancy can result in brain or spinal defects for your baby. The liver can store B12 for between three and five years, so it can take some time before deficient symptoms occur. Because a lack of B12 means fewer or less functional red blood cells are produced, symptoms include severe tiredness, numbness or tingling in the hands or legs, degeneration of nerve cells, pale skin, and loss of surface texture on the tongue. Some foods are fortified with B12, particularly products designed for the vegetarian or vegan market, so inspect food labels. A supplement or intramuscular injection may be needed to top up your levels to the recommended 6 micrograms a day.

VITAMIN A

Sufficient vitamin A is vital for foetal vision and immune development, and is obtained from foods like carrots, pumpkins, kumara, spinach, squash, turnip and beetroot greens, and apricots. A fat-soluble vitamin, any excess intake of vitamin A is stored in the liver, where it can produce toxicity and contribute to birth defects. A balanced plant-based diet is likely to provide the 800 micrograms per day required for pregnant women over the age of 19. Experts warn against supplemental vitamin A, so check with your healthcare professional if you have any concerns about your intake.

Bump-safe

beauty

Have you thought about what’s in your skincare? During pregnancy, it’s important to know what ingredients are okay – and what to avoid. Makeup artist Georgia Burt (makeupbygeorge.com) explains.

t is no secret that pregnancy changes us. From having a new bundle of joy on the way to hormonal acne, the highs of pregnancy glow to the lows of painful stretching skin, and perhaps even suffering from a new outbreak of pimples… Unsurprisingly, a large number of women become increasingly self-conscious about their facial skin appearance, texture, and tone during pregnancy. Don’t fret! There are so many wonderful products out there for you, but first, let's talk about the no-nos. It is always important to be aware of what ingredients are in your skincare and makeup, but especially so when you are pregnant. Someone once told me that when you become a mother (especially with a daughter), it is important to understand (and teach your little one) that as skin is our biggest organ, it is essential to be careful with what you put on your skin. If there was ever a good time to change up something in your beauty routine, it is during pregnancy. Here are some of the most common ingredients found in skincare and makeup, and why you should avoid them during your pregnancy.

skincare 52

Pregnancy BUMP & baby

RETINOIDS/RETINOL WHAT IS IT?

These are vitamin A based drugs that can be applied directly to the skin. Retinoids are the most commonly used ingredients in anti-aging products, we most often hear of the over the counter version called retinol. It may reduce fine lines and wrinkles, fade sun spots, and even out pigmentation. These anti-aging cosmetics can help with cell regeneration through increased production of collagen and blood vessels in the skin. Retinol products must be continuously used in order to see and maintain any improvements.

WHY AVOID IT?

Doctors will recommend you find an alternative to retinol-based products before, during, and after your pregnancy (if you are breastfeeding). Some studies have shown regular use of products with a high retinol content can cause harm to an unborn child. Oral retinoids (such as Accutane) have been known to cause severe birth defects to the heart, face, and brain. Other effects of retinoid-based products can be miscarriages, premature births, and difficulties in getting pregnant.

skin deep

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PARABENS WHAT IS IT?

Parabens are a group of chemicals that are used as preservatives in makeup and skincare. They are used in beauty products to prevent the growth of any bacteria to improve the longevity of the product. Makeup and skincare will most often only include one type of paraben, it is not often there will be multiple parabens in one product. Via the cosmetics, the parabens are absorbed through the skin and are then quickly removed from the body.

WHY AVOID IT?

Parabens can act like the hormone oestrogen, which can have a negative effect on the normal function of hormones in a woman’s body and, in turn, affect reproductive organs, fertility, and sometimes birth outcomes. Some studies have shown that parabens can also hinder sperm production in males and cause low testosterone levels. Another study showed that repeated paraben exposure to the mother can cause development issues in offspring that may result in increased chances of being overweight.

SYNTHETIC FRAGRANCE WHAT IS IT?

Don't freak out

Synthetic fragrances are most commonly found in perfumes, makeup, and skincare products, where they have a highly fragrant smell that seems to last a little too long. These fragrances are either man-made with chemicals such as petroleum, or are natural ingredients that have been altered significantly. They are mainly used because of the vast variety of scents that can be created and to improve the longevity of the products’ signature notes. Synthetic fragrances are preferred over natural essences as they are more cost effective and have a greater consistency overtime.

WHY AVOID IT?

Some of this may sound really scary, but don’t let this completely overwhelm you, and if you have any concerns about ingredients in the products you’re using, please consult with your GP or midwife.

Most of the ingredients used to create synthetic fragrances are highly toxic to humans (such as phthalates). They can disrupt the workings of hormones in our endocrine system, and diethylhexy phthalate is actually listed as a carcinogenic. In certain studies, these toxic compounds have been shown to have an effect on the pregnancy hormone human chorionic gonadotropin (hCG). The interaction of these chemicals with the hCG hormone can significantly interfere with the development of male babies who, as adults, may have decreased sperm count and even infertility. Pregnancy BUMP & baby

skin deep

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ENVIRONMENTAL IMPACT

So what’s safe? To help you on your beauty journey, here are some organic skincare and makeup companies based in NZ that use only natural ingredients: Blać Cosmetics (blaccosmetics.com), Inika Organic (inikaorganic.com), Okana (okana.co.nz), and Oh Natural (ohnatural.co.nz). Blać Cosmetics co-founder Mary Estelle advocates for natural, paraben-free cosmetics to ensure overall health for women. Her brand is trusted by many mums, and they've helped many young girls clear their acne and skin problems by switching away from cosmetics that carry a lot of preservatives and parabens to a range that doesn't clog pores or have unnecessary chemicals, artificial colours, and fillers that can cause redness, irritation, and breakouts. RIGHT: Blac Cosmetics Organic Hydrating Moisturiser RRP$69, Organic Foundation $79, and Organic Face Oil RRP$59, all from blaccosmetics.com

Pregnancy BUMP & baby

Mary Estelle and her business partner Krystal created their company when one of them was suffering from endometriosis and struggling to get pregnant. Now they have two kids under three and understand how important hormones are to our skin and how much can be absorbed in such a short time. All that is absorbed into the body can have an impact on our endocrine system, which controls hormones, metabolism, growth and development, and even basic tissue function. Natural beauty products such as Blać Cosmetics use natural preservatives such as grapefruit seed extract and Vitamin E that won’t negatively affect your body. And while some people have allergies to a few natural ingredients (lanolin, which comes from wool, is an allergen for some), the effects are much more understood than the ones from synthetic ingredients.

Products made from conventionally produced ingredients can also have a negative environmental impact. The manufacturing of chemical-heavy beauty products puts those chemicals into the air and water, and even more go down the drain in your own home after washing your face or hair. When ingredients for natural beauty products are farmed and manufactured organically, fewer chemicals are put into our environment. These days, our sights are being drawn to more environmentally friendly practices, and an increasing amount of studies are being conducted on the most commonly used ingredients we use day-to-day, such as the ones in our food, medication and beauty products. These studies will shed light on the positive and negative consequences that these ingredients may have. Knowledge is power, so it’s important to stay in the know and let companies know what ingredients you want in your products. After all, the ingredients you are consuming through your skin care can not only affect your health, but also the health of your new bundle of joy. Natural isn’t as boring as it may seem. In fact, natural beauty products seem to be coming back into fashion, with more and more mums opting for natural products over ones that have a longer shelf life or ones that you can buy in bulk. Sometimes less is more, both when it comes to what’s on your face and what’s in the tin.

The product most recommended by doctors for pregnancy stretch marks. Colmar Brunton, 2018

“I got stretch marks in my teens, so of course when I fell pregnant I wanted to avoid them. I’d hear about Bio-Oil all the time, even before I thought about having children, so it was the obvious choice. I think I was 8 weeks pregnant when I started using it for stretch marks on my tummy, and I got none. So when my sister fell pregnant I also recommended it to her to use immediately.”

BGA200103–BB–N&C

Nicky with Chiara

Bio-Oil® helps reduce the possibility of pregnancy stretch marks forming by increasing the skin’s elasticity. It should be applied twice daily from the start of the second trimester. For comprehensive product information, and details of clinical trials, please visit bio-oil.com. Bio-Oil is available at pharmacies and selected retailers. Individual results will vary. Bio-Oil is distributed in New Zealand by Douglas Pharmaceuticals Ltd, Auckland.

bumps need books

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Reading to

your bump

It might sound silly to read to your baby while they’re still in utero, but New Zealand author Diana Noonan explains why it’s beneficial to mums and babies to do so.

poetry

Pregnancy BUMP & baby

s a children’s writer, I’m often asked to take writing workshops. Teaching others how to write, however, isn’t something I’ve ever found easy. That’s because I’m someone who writes instinctively. I’ve never had to learn the mechanics of the art – and it’s the mechanics of any art or craft that are the teachable elements. One of the reasons I believe I write instinctively is that a lot of reading aloud was going on in my family before I was born, and certainly while I was in the womb. My mother, in particular, enjoyed poetry, and she would often read to my two older siblings The Song of Hiawatha by Henry Wadsworth Longfellow. Written in a meter (language pattern) that resembles a chant or the strong beat of a drum, its rhythm stays with the listener long after the recitation has subsided. Interestingly, creating satisfying rhythm (in poetry and prose) comes completely naturally to me and is a strong feature of my writing. So much so, in fact, that I often find that a rhythm (accompanied by words) playing in my head will inspire me to write long before a story idea to accompany it enters my mind. Given all that we now know about foetal language development, this shouldn’t be surprising, but it does give strong signals about the benefits of reading aloud to babies in the womb.

LISTEN UP!

A foetus’s ears begin to develop in the second month of pregnancy, and by around 18 weeks, your bump can hear its very first sounds. When your unborn baby is 28 weeks old, it can recognise your individual voice, and responds to it with an increased heart rate. Yes, that’s right, your developing little one is actually listening out for you long before you may realise it, and the way you speak directly impacts on the baby’s brain development. Research shows that an unborn baby even becomes used to the sound of fragments of text which you regularly read aloud! In the murky world of the womb, with the bumps of a beating heart and the gurgle of intestinal goings-on reverberating in a foetus’s ears, it’s not so much what you say as how you say it that impacts on the baby. So much so that your baby’s first cry after it is born will be uttered in an "accent" that is similar to your own. By reading aloud to your unborn baby, you are already encouraging their language and speech development!

Pregnancy BUMP & baby

bumps need books

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Pregnancy BUMP & baby

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Best of all, because the books you choose suit who you are, you’ll be sending a message to your developing baby that you’re relaxed, happy, and ready to connect!

Do you like humour and enjoy a good out-loud laugh? Or are you the sensitive, romantic who likes a tale that sees you reaching for a tissue on the last page? Do you like quiet, gentle poems or bouncy rhythm and rhyme? Whatever genre you enjoy reading as an adult, the children’s section of the library will have corresponding titles – you need only ask your children’s librarian for help.

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Your soon-to-be born baby will be an individual, but the greatest influence in their life will be you. Instead of fussing about which children’s books might be "good" for your baby, choose to read aloud those that reflect who you are (at least until your baby arrives and you get to know their preferences).

While many parents-to-be interact with their unborn baby on a regular basis through touch, and often through conversation and singing, life is busy, and even those who are aware they want to do this can easily become sidetracked. Deliberately taking time out to settle down and read aloud to your bump is one way of slowing down and getting to know your baby before it arrives. It’s a time to take a break from the endless practical preparations of painting a nursery, shopping for baby equipment, or rehearsing labour exercises. It’s a time for your baby to relax, too, because just as the foetus’s heart rate has been shown to increase at the sound of its mother’s voice, so the baby’s heart rate can drop in response to the mother’s relaxing voice. Reading to your unborn is a way for you both to slow down and get to know each other on an emotional level.

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Which books are best to read aloud?

SLOW DOWN AND CONNECT

au se ju s t a s t he fo et u s’ s he art r ea r t rate c a h nd ’s ro

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bec o o,

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ENTERING YOUR BABY’S WORLD

I would have to say that one of the greatest pleasures I take from my occupation as a writer is the opportunity to explore the myriad ways in which children view the world. A child’s experience of people, places, and events is at times so completely alien to that of adults that to enter their domain can seem like a trip to outer space! As adults, we move so far away from a child’s (often enlightened) way of seeing things that we can find it almost impossible to engage with, or appreciate them. It is only the birth of INTRODUCING YOUR UNBORN a baby which brings us back, not only to the TO ITS SIBLINGS delight of a child’s perspective, but also to its Announcing to your little ones that fragility, and which slowly teaches us how a new sibling is on the way can be best to handle both. a much-anticipated moment, yet Getting a head start on how it’s unlikely they will find it as Reading to to negotiate and provide for exciting or as significant as you. little one’s emotional needs your unborn your In fact, the reaction of many a is as simple as heading to the future brother or sister is often to baby is a way children’s section of your library simply carry on eating breakfast for you both or bookshop. Be sure to read over or playing with their toys! By to slow down a wide range of topics, from stories actively including your unborn about love and laughter, to fiction and get to baby in read-aloud sessions with which depicts little ones grabbling older children, you are making know each with the concepts of rejection your bump’s presence much more other on an and even death. As you do so, real to the family, and in a context refrain from being judgmental or emotional that is intimate and relaxing for trying to solve problems which all. Help your older children the characters in the books are level. to understand and accept the presenting. Instead, sink back forthcoming arrival of a new sibling by into the story. Listen to the child’s voice. asking them to recommend a book the baby Try to learn from the story how little ones might like to hear. Encourage your children feel, understand, and engage. Ask yourself to “read” to the baby by joining in with how they are comforted in challenging sections of a story or rhyme they know by situations. Is it in a way you might choose to heart. When you go to the library, ask your comfort a child? And while you are learning, little ones to help choose a book for baby. why not read the books aloud to your baby?

For strong bones and healthy teeth

HI-GENKI BONE CARE MILK CALCIUM

Calcium is essential to your child’s bone development and maintenance. • Full of healthy minerals from milk • Rich source of calcium • Soft capsules can be swallowed or opened to add to food

HI-GENKI VITAMIN D3 OIL DROPS

Vitamin D3 helps your body absorb calcium – best used in conjunction with Hi-genki Bone Care Milk Calcium. • Supplements sensible sun exposure • Helps support your child’s immune system • Drops are easy to take and easily absorbed TAKE BOTH TOGETHER FOR BEST RESULTS.

CLEVER NUTRITION FOR YOUR WHOLE FAMILY MADE IN NEW ZEALAND * PURE AND NATURAL * QUALITY ASSURED

Baby's

first

books

Stock your little one’s library with these fun to read, colourful, baby-friendly books.

W o r d s in E n g li s h & Māori

OCEAN FOR KIWI BABIES AND VEHICLES FOR KIWI BABIES, BY FRA SER WILLIAMSON AND MATTHEW WILLIAMSON (PICTURE PUFFIN $12.99 E ACH)

ANIMALPHABET, BY JULIA DONALDSON AND SHARON KING-CHAI (MACMILL AN $19.99) A hugely entertaining animal ABC guessing game with peep-through pages and amazing fold-out flaps, by the bestselling Julia Donaldson, author of The Gruffalo. With eye-catching artwork and an exotic array of animals to marvel over, this is a gorgeous book to treasure and read over and over again.

love books Pregnancy BUMP & baby

These brightly illustrated board books introduce babies to the sea creatures and vehicles of Aotearoa in English and Māori. From beaches and rocky coastlines to under the waves, and from building sites to airports, on the roads and out to sea, there are lots of things to spot. Simple and eye-catching to captivate little learners.

OLD MACDONALD’S THINGS THAT GO, BY JANE CLARKE AND MIGY BLANCO (NOS Y CROW $27.99)

Old MacDonald's farm is full of pigs, cows, sheep, hens, and horses, but what he really loves is his colossal collection of vehicles! From bicycles, tractors, and buses, to boats, fire engines, and aeroplanes, there are lots of things going on at Old MacDonald's farm, and the animals love to join in with the fun, too. Perfect for anyone who loves farmyard animals and vehicles, this reimagining of a favourite kids' song will have all the family singing along.

“Reading should not be presented to children as a chore, a duty. It should be offered as a gift.” ~ Kate DiCamillo

raising little readers

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BLUEY: THE BEACH AND BLUEY: FRUIT BAT (PUFFIN $17.99 E ACH) READ TO YOUR TODDLER EVERY DAY, BY LUCY BROWNRIDGE AND CHLOE GIORDANO (QUARTO $27.99)

Soothe your little one with retellings of traditional folk tales, fairy tales, and fables from around the world paired with images of charming handembroidered illustrations. Every tale is the perfect length to read aloud to your toddler before bedtime and carries a message of empathy, friendship and care for the world around us.

Meet Bluey, an inexhaustible six-year-old Blue Heeler pup who loves to play and turns everyday family life into extraordinary adventures, developing her imagination as well as her mental, physical, and emotional resilience. Bluey lives with her father Bandit, her mother Chilli, and her younger sister Bingo, who regularly joins Bluey on adventures. With themes including a focus on family and growing up, these books are based on the hit Australian kids’ TV show, which has already been nominated for an Emmy. Cute and fun.

TWINKLE TICKLE LITTLE STAR, BY ANNE HUNTER AND DAVE GUNSON (NEW HOLL AND $24.99) KIWI BABY, BY HELEN TAYLOR (PICTURE PUFFIN $19.99)

Will the egg ever hatch? This is a story for all children eagerly awaiting a new sibling, to teach them how a new baby needs time to hatch and grow. The gentle text and sweet illustrations show that growing a family takes patience and love, but is oh-so-worth the wait.

NEON LEON, BY JANE CLARKE AND BRITTA TECKENTRUP (NOS Y CROW $16.99)

Everyone knows that chameleons are the best at fitting in. But not Leon. Leon is neon! In fact, he's so bright that he keeps all the other chameleons awake at night. But poor Leon is lonely, so he goes off in search of somewhere he can blend in. In this delightful interactive book, children can help Leon on his journey by counting his steps, sending him to sleep, and giving him lots of reassurance when he's feeling down.

Rhyming verse delightfully details some of the special features of triplefins, hermit crabs, scallops, jellyfish, sea anemones, seaweed, blackbacked gulls, paddle crabs, paua, katipo, sponges, and starfish. This entertaining book is intended to be read aloud and children will be fascinated to learn more about the wild life on the seashore so they can enjoy exploring when visiting the beach. Pregnancy BUMP & baby

Pregnancy BUMP & baby

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Growing PAINS

Have you got aches, pains, and uncomfortable niggles? Unfortunately, pregnancy can be a time of bodily discomfort, with new and not-sonice things to deal with. Pregnancy osteopath Sarah Boughtwood (sarahboughtwoodosteopath.co.nz) shares some of the more common aches and pains in pregnancy, and what you can do to help yourself. HEADACHES AND MIGRAINES

Headaches are particularly common in the first trimester of pregnancy. This is largely due to change in your hormones. There are a variety of types of headaches: Tension, cluster, cervicogenic, and migraines, among others. Always tell your midwife or health professional if you are suffering from headaches. Some headaches or migraines can be due to an underlying illness that needs addressing. Symptoms of headaches and migraines can include head pain (stabbing, dull, shooting pain, neck pain, nausea, sensitivity to light) and changes in vision (seeing an aura, black spots, or stars). Pre-eclampsia is a serious medical condition that can occur in pregnancy. It can present with swelling in the feet, legs, hands, and face; elevation of blood pressure; protein in urine; changes in kidney function in blood test; and headaches. To relieve and avoid headaches, ensure you eat well, drink water, avoid stress, incorporate physical exercise and movement into your day, get adequate sleep, and get some fresh air.

tip

A headache relating to preeclampsia is often progressive, pulsating, worse with activity, and doesn’t respond to pain relief. It needs immediate medical attention.

ROUND LIGAMENT PAIN

Often a sharp, stabbing pain, felt on one or both sides of the lower belly. The round ligament runs from the uterus to the pubic bone and during pregnancy it expands in length and diameter. Some women experience this pain, typically in the second trimester when the ligament grows. It is considered a normal part of pregnancy as it is a “growing pain”. To help relieve the pain you can apply heat to the area, rest, avoid sudden movements, avoid heavy lifting, and try stretching your hip.

CARPAL TUNNEL SYNDROME (CTS)

There are many symptoms related to CTS, including numbness, pins and needles, weakness, pain, tingling, throbbing sensation, swollen fingers, and difficulty picking up small objects. The median nerve passes through the carpal tunnel in the palm of your hand. CTS is caused by compression on the median nerve through the carpal tunnel. Risk factors for developing CTS include being overweight, gestational diabetes, gestational hypertension (high blood pressure), and high blood sugars. These all can cause fluid retention, which can compress the nerve. To relieve the symptoms, you can try wearing a compression bandage, stretching your wrist backwards, pumping your wrist backwards and forwards, stretching your forearm, elevating your wrists to help drain any fluid, and avoiding triggering activities (such as typing).

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LOWER BACK PAIN (LBP)

RESTLESS LEG SYNDROME (WILLIS-EKBOM DISEA SE)

tip

A bra without underwire is most comfortable to wear during pregnancy, especially a soft, padded bra that is the correct size and doesn’t dig into your rib cage. Your breasts generally increase a few cup sizes during pregnancy and once your milk comes in. As your body grows, invest in properly fitted bras that are supportive and the correct size. This can help eliminate rib pain.

Pregnancy BUMP & baby

This is a sensory-motor disorder, creating an uncomfortable, strong, irresistible urge to move your legs and an unpleasant sensation in the legs. It mostly commonly occurs during periods of rest, especially at night when you’re sleeping, and is relieved by movement. There are potential links to low levels of iron and folate with restless leg syndrome, and additional supplementation may be recommended. Please ask your health professional if this would suit you. To relieve the sensation, a walk in the evening, followed by gentle stretching, can help.

SYMPHYSIS PUBIS DYSFUNCTION (SPD)

This refers to the pubic joint that is in the front of the pelvis, where the left and right sides of the pelvis join. The pelvis is made up of a collection of bones: Ilium, ischium, pubis, sacrum, and coccyx. “SPD” refers to the pain felt in the joint between the left and right pubis bones. The cause of SPD relates to the hormonal changes in pregnancy. Your relaxin hormone increases during pregnancy, allowing your pregnant body to expand and make room for the growing baby. Unfortunately, this rise in relaxin in some women can cause a variety of aches and pains, as now the joints all become loose and unstable. During pregnancy, the pubic joint widens around 3-7mm. Unfortunately, in some women, the pubic joint becomes unstable and painful. Pain is typically worse with walking, weight bearing on one leg, rolling over in bed, putting on clothes, and using stairs. To help minimise the pain, keep your knees together when doing any activity that aggravates your pain (such as putting pants on sitting down, rolling over in bed, getting out of the car, and so on). Ask your osteopath or physiotherapist for exercises to strengthen your pelvic muscles to help hold the joint together and whether a pregnancy belt may benefit you.

Lower back pain refers to your lumbar spine in your lower back. The curve in your lower back flattens as the change in your centre of gravity and the strain from the weight of your growing belly pull from the front. All these, plus hormonal changes, can cause LBP. A variety of symptoms are associated with LBP. There can be sharp, dull, achy, stabbing, radiating pain. The pain can be isolated to your lower back or refer up to your thoracic spine/upper back or down in to your lower limbs/legs. Pain can be worse with movement or sitting still for extended periods. The easiest way to relieve LBP is gentle movement. Avoid extended periods of rest or sitting still, and add gentle movement into your day.

RIB PAIN

Along with your pelvis, your rib cage expands during pregnancy, making more space for your growing belly. Rib pain can be in the front (anteriorly) or in the back (posteriorly) where the ribs join your spine. The pain can be sharp, dull, achy, “catch your breath”, and refer around the entire rib cage. Pain is typically worse with sitting (as it compresses your rib cage), slouching, and deep breaths. Rib pain can be worse in the third trimester as the baby is running out of space in your belly, and often women experience kicking in their rib cage. To relieve the pain, try gentle exercise, applying a heated wheat bag to the area, stretching, yoga, diaphragmatic breathing, the appropriate bra size, and wearing loosefitting clothes.

SCIATICA

A term often misunderstood, but sciatica is very common in pregnancy. True sciatica refers to pain arising from compression of your sciatic nerve. The nerve arises in your lower back and passes through your buttocks region and into the back/posterior leg. The most cause of sciatica is disc (little “pillows” between your spinal bones) herniation (disc slips or prolapses). Symptoms of sciatica include burning or sharp pain that refers down the back of your leg, below your knee, in the path of the sciatic nerve distribution. The pain is typically worse with sneezing, sitting, lifting, or coughing. To relieve the pain, stretch your buttocks (gluteus and piriformis) muscles and do moderate exercise.

OUCH

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HIP PAIN

The hip joint is where the head of the femur (thigh bone) attaches into the pelvis. There are a series of ligaments, muscles, and the joint capsule that work together to create hip function. In pregnancy, the relaxin hormone can make the hip unstable, and this can cause pain. The pain can be felt deep in the joint, or refer to the groin, thigh, outer hip, or buttocks. Symptoms include pain that can be described as sharp, achy, dull, stabbing, throbbing, or a sense of the hip “giving way”. To relieve the pain, stretch the hip, undertake gentle movement, walk to build strength, and do strengthening exercises prescribed by your osteopath or physiotherapist.

REFLUX, CONSTIPATION, AND UTIS

Naturally during pregnancy the hormone progesterone rises. Unfortunately, this can cause reflux, constipation, and being prone to urinary tract infections (UTIs). Reflux is caused by the sphincter at the top of the stomach becoming “floppy” and allowing stomach acid to come back up in your throat, creating a burning sensation. To help reduce symptoms of reflux, eat smaller meals more often (rather than three large meals) and remain upright for a few hours after a meal – this also means having an earlier dinner and not immediately lying down. Constipation can occur as the progesterone hormone makes the smooth muscle of the intestines “slow”, so instead of your intestines moving digested food through your system as per usual, it slows down, and more water is absorbed, making stools harder to pass. Make sure you are drinking plenty of water, eating lots of fibre and fruit, and try adding in a walk every day. UTIs are more common as progesterone makes the lower pelvis soft, allowing more bugs to travel back up the urinary track to the bladder and kidneys. Symptoms of a UTI include increased frequency to urinate along with changes in the smell of urine, urine becoming darker, a burning sensation when urinating, and pelvic discomfort. Back pain along with these symptoms can be a sign of a kidney infection, so advise your LMC if you’re experiencing any of these symptoms. To help avoid UTIs, be extra careful with hygiene, take a shower after sex, avoid public pools, drink lots of water, and don’t ignore the symptoms of a UTI.

Pregnancy BUMP & baby

tip

Another common compliant during pregnancy is pain in outer/ lateral hip from sleeping on your sides. To relieve this pain at night, try sleeping with a pillow between your mattress and hip. This helps takes the pressure off your hip.

Osteopathy and pregnancy Pregnancy is a special time in a woman’s life, but it can bring a variety of unwanted aches and pains. Osteopathy is a safe and effective form of hands-on, physical therapy. Treatment is holistic, meaning the osteopath assesses the whole physical body and lifestyle elements that might be causing or adding to your aches and pains. The holistic nature of osteopathy means treatment is not only of the painful area, but also addresses all areas that are not working well. Techniques used include soft tissue massage, joint articulation, joint manipulation, muscle energy techniques, and stretching. Treatment is tailored to the individual, with specific advice given. This may include stretches, exercises, or lifestyle advice. For example, getting up more frequently at your desk, sleeping with a pillow between your knees, or avoiding certain foods. Appointments are 30 to 60 minutes long, giving the osteopath and mum-to-be plenty of time to discuss her health needs in-depth. Treatment during pregnancy does not have to be limited to when the mother experiences pain. Due to the safe nature of osteopathy, treatment can be used as a preventative form of therapy at any stage of pregnancy. The body undergoes a variety of changes in pregnancy, and osteopathic treatment is aimed at guiding the body and mother through those changes making her as comfortable and as well adapted as possible.

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Helena Keenan, Retreat Manager at Polynesian Spa, Rotorua, explains the hands-on health benefits of pregnancy massage.

elping a pregnant woman feel comfortable in her body is a truly amazing gift. As a massage therapist, it’s an honour to be able to use my skills and knowledge to give expectant mothers some physical relief. Carrying a child for nine months is no easy task! That’s why it’s important for a pregnant woman to have the most relaxing massage experience possible. Pregnancy massage, or antenatal massage, can be hugely beneficial for mums-to-be. My biggest focus in the practice of antenatal massage is making sure that the session is catered specifically to each woman. Every pregnancy is different, just like every woman is different – and as a massage therapist, I need to ensure that her comfort and relief are at the forefront of my practice.

UNDER CONSTRUCTION

For nine months, the expectant mum’s body is working and adjusting to its new condition, preparing to go into labour and care for a new life afterwards. These preparations are not always easy or comfortable – fatigue and back pain are very common. Many pregnant women feel muscle and ligament tenderness, especially around the pelvis and abdomen. Perhaps it’s a small price to pay to bring a new life into the world but, for some women, pregnancy can be a seriously uncomfortable – if not painful – condition.

Pregnancy BUMP & baby

Antenatal massage, or pre-natal massage, is a way for some women to ease uncomfortable symptoms. Some think of massage as a luxury, but for pregnant women, it can sometimes mean the difference between tossing and turning and a restful night’s sleep. Other women report an improvement in mood, lowered anxiety, and increased levels of feel-good hormone serotonin following an antenatal massage session.

IS IT SAFE?

Antenatal massage, even from the first trimester onwards, is safe – provided that the therapist is well-trained in how best to provide therapies to a pregnant woman. Not all women have the same aches and pains and, for this reason, I must start with a pretty straightforward point: Speak to your therapist before you start the session. Explain to your massage expert which parts of your body are sore, and describe how you think they’ll be able to best help. Also, speak to your therapist about your preferences around aromas, massage oils, and other products – as well as body positioning on the table. Massage – and especially antenatal massage – must be catered to each client individually.

tip

Side-lying is a fantastic positioning option not only for expectant mothers, but for anyone who may not feel comfortable on their back or front during massage therapy.

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SEEKING BLISS NEED TO KNOW

There are a few key points to think about when it comes to antenatal massage.

1. BODY POSITION

note

A word of caution Some essential oils may be harmful during pregnancy and should be avoided. These include fennel, clary sage, marjoram, tarragon, caraway, cinnamon, thuja, mugwort, wintergreen, basil, camphor, hyssop, aniseed, sage, tansy, wormwood, parsley, and pennyroyal. Please ask your massage therapist if the oil they are using is safe for pregnancy, and find out if there are any hidden ingredients you should avoid.

Pregnancy BUMP & baby

First, and perhaps most important, is body position. You will need to decide which massage position is best for you. Personally, I recommend a side-lying position for all stages of pregnancy, which takes the pressure off the pelvis, back, and abdomen. There are many medical and therapeutic advantages of the side-lying position, as it avoids breast compression and pressure on the anterior (front) of the body. Not all women are able to lie on their front during most of their pregnancy, and even cut-out tables can strain ligaments in the lower abdomen. The side-lying position also dramatically improves the therapist’s access to the pectoral and pelvic girdle, meaning that those tender spots can get more attention. It’s important make sure the spine is aligned, and hips are resting in a neutral position. This ensures maximum comfort and support.

2. CHOICE OF MASSAGE OILS

It’s common knowledge that women often experience a heightened sense of smell during pregnancy. This is thought to be linked to an increase in the amount of blood flow in your body, boosting the olfactory sense – the “sense of smell” – dramatically. My favourite scented massage oil to use for clients is Renewing Rose by Aromatherapy Associates, which uses rose, evening primrose, and geranium. Any good massage therapy service should happily cater to your preferences regarding scents used during your massage – and are happy to use odourless oils if you’d prefer! Coconut oil is also a fantastic simple option for massage – it’s a simple, moisturising substance with a very gentle scent. However, as some women are particularly sensitive to certain smells, it’s important to know that there are other completely odourless options. We often use an apricot kernel oil, which has zero scent and contains the same moisturising qualities as coconut oil. As mentioned above – no two pregnancies or women are the same, and having multiple options means everyone feels catered to.

In my experience, pregnant women are of ten simply looking for a blissful experience. Many of them want to step away from the stresses of life and just concentrate on themselves and their bodies for an hour or so. Looking af ter your mental health during pregnanc y is incredibly impor tant, and is of ten not talked about. I believe that just as the body is busy during pregnanc y, so is the mind. Excitement, anxiet y, and ner ves can impact your overall wellbeing, and taking time to simply connect with yourself, especially if you feel over whelmed, is a huge must-do. BENEFITS BEYOND

I truly believe that soothing physical touch and blissful relaxation are hugely important factors in keeping a mum-to-be happy, calm, and zen while her body gets ready for a new baby. Health and wellbeing are holistic – meaning that everything, no matter how small, may affect your body and health. There are so many ways that an antenatal massage can help an expecting mother. While treating aches and pains is important, the mental and emotional benefits of a massage can’t be ignored. The bond between a mother and her child is sacred, and that bond doesn’t begin when the baby is born. That connection is nurtured by the woman’s relationship with herself and her own body, and massage therapists are honoured to help.

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Birth is one of the most magical, memorable experiences in a parent’s life – and birth photographers Cassie Emmett of Capturing LIFE – photo + film (capturinglife.co.nz) and Marisa Vazey of Marisa Alexis Photography (caseyvanliefde.com) are privileged to share that special occasion with the families they photograph. Here's a glimpse into some of the amazing births they’ve attended. 72

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birth is amazing

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“There was something just so special about Emmett’s birth. I’d only met mum Kylee the day before – we didn’t know she’d be induced the next day. It wasn’t the birth centre experience she’d been planning, but she had her three daughters, husband, sister, mum, and two aunties all supporting her. Kylee births fast, so we were all at the hospital even before her contractions started, chatting, laughing, and relaxing. We knew that once things got started properly, they’d be fast – and they were! After only about an hour of strong contractions, Emmett was born, surrounded by love. It was magical, and very cool for Kylee’s older daughters to see their little brother take his first breath and to witness the beauty of birth from a young age.”

Cassie

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birth is amazing

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“Jo’s sister called me at around 2.30am to tell me that Jo was in labour and to come quickly, as things were picking up. I drove the 45 minutes to Jo’s home at a dairy farm, crossing my fingers the whole way that I’d get there in time! I arrived to a wonderful birthing space, dark and quiet. Jo’s husband, mother, and four sisters – one of whom is a hypnobirthing teacher – and her midwives were supporting her while she calmly rocked through her surges, listening to her hypnobirthing tracks. We went for a walk outside in the crisp autumn air before her baby, August, was born at 4.50am, caught by his father. Jo was calm, relaxed, and content in her birthing space and in her mind, and you could really feel the love in the room.”

Cassie

Pregnancy BUMP & baby

birth is amazing

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“Mum-to-be Ruby and dad-tobe Karl were absolute troupers during baby Delilah’s very polite ‘within school hours’ birth. Two weeks prior to this special day, I was fortunate to take Ruby’s maternity photos – I really enjoy being able to meet and photograph my families prior to the birth itself, as a relaxed and familiar relationship goes a long way when you’re documenting such an important moment in their lives. I’m not just there to take photos – I’ll get you coffee, tie your hair up, hand you food. I’ll be part of your team! My favourite moment is the “first look”. It brings a spike in adrenaline, and I get that ‘new baby high’ that takes me right back to my own children's births. Being in the room when another woman gives birth is a surreal experience, and one of the greatest honours I’ve ever been given.”

ALL PHOTOGRAPHS REPRODUCED WITH KIND PERMISSION OF THE FAMILIES PHOTOGRAPHED BY CASSIE EMMETT OF CAPTURING LIFE – PHOTO + FILM (CAPTURINGLIFE.CO.NZ) AND MARISA VAZEY OF MARISA ALEXIS PHOTOGRAPHY (CASEYVANLIEFDE.COM)

Marisa

Pregnancy BUMP & baby

Does

hypnobirt hing

work?

If hypnobirthing might help you stay calm and relaxed, then give it a try.

Pregnancy BUMP & baby

closer look

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Can learning self-hypnosis and meditation techniques help ease pain during labour? Kenneth Finlayson (Research Associate, Community Health and Midwifery, University of Central Lancashire) suggests that it’s not a straightforward “yes” or “no”.

REPUBLISHED FROM THECONVERSATION.COM/HYPNOBIRTHING-SCANTEVIDENCE-SELF-HYPNOSIS-REDUCES-PAIN-DURING-CHILDBIRTH-128024

he latest celebrity-endorsed health trend is the bizarresounding practice of “hypnobirthing”. Backed by the likes of Gisele Bündchen, Jessica Alba and, reportedly, Kate Middleton, women are using self-hypnosis to help them stay calm and ease pain during labour. Some even use it to replace epidurals and other traditional pain relief methods during childbirth. With these celebrity endorsements, it’s no wonder hypnobirthing has become a global phenomenon. Official statistics on the number of women that use hypnobirthing don’t yet exist, but unofficial reports from the UK suggest the practice is on the rise. Hypnobirthing is defined as the act of using self-hypnosis techniques to manage labour pain and reduce anxiety and fear during labour. Women can attend programmes during their pregnancy that teach breathing exercises and meditation techniques, as well as provide information about nutrition and body-toning exercises. In other words, hypnobirthing isn’t just about hypnosis. It’s also about educating and training women to be able to give birth confidently and calmly. Although there’s plenty of support for hypnobirthing, there is scant scientific evidence to reinforce the celebrity endorsements.

DOES HYPNOBIRTHING WORK?

Many studies have investigated self-hypnosis techniques, including the largest UK trial of self-hypnosis for intrapartum pain. Most trials compared women who were given antenatal hypnosis training with those receiving standard antenatal classes. The results showed no clear differences in satisfaction with pain relief or women’s ability to manage labour contractions. It also showed no differences in the number of spontaneous vaginal births (birth without being induced, or having a Caesarean

section) between the two groups. Although the use of pain medications was slightly lower in the hypnosis groups, use of the strongest painkiller (an epidural) was the same in both. Despite its popularity, hypnosis training appears to have little or no impact on these key childbirth outcomes.

JUST RELA X

However, one enduring theory suggests that the more relaxed a woman feels during labour, the more likely she is to have a spontaneous (normal) vaginal birth. This is based on the fight-or-flight response, where blood and oxygen are directed to the muscles needed to deal with a perceived threat. The theory suggests that women who are more scared or anxious during labour are more likely to experience the fight-or-flight response. This can lead to disrupted uterine contractions, more pain and, ultimately, the use of pain relief medications. Using a technique to feel more relaxed during labour (like hypnosis) may reduce this effect and enable “normal” contractions with less need for pain relief. The importance of being relaxed during labour is widely accepted and is recommended by the World Health Organization.

KNOWLEDGE IS POWER

A review we conducted also found that women wanted more information about what happens to their bodies during labour and birth. Knowing what to expect might help them have less fear and anxiety about giving birth. Women also wanted more information about how they could control their pain response without relying on drugs. This is exactly the kind of information and training hypnobirthing courses might provide, unlike standard antenatal programmes, which are more likely to focus on pain relief options and post-natal practices, such as breastfeeding.

SELF-HYPNOSIS VS HYPNOBIRTHING

Despite this, evidence in favour of hypnobirthing still remains disappointing. This might be because in most studies, women are taught how to use “self-hypnosis” rather than hypnobirthing techniques. Most self-hypnosis courses teach little about physiology, pay little attention to the psychology of birthing, and condense hypnosis practices into the final few weeks of pregnancy. Hypnobirthing classes start when the woman is around five months pregnant, whereas most self-hypnosis courses start training two to three months later. Also, the ability to be hypnotised may be easier for some women than others. Evidence suggests that people with certain personality traits – such as having a vivid imagination, being open-minded or empathetic – may be more susceptible to hypnosis. These characteristics are rarely explored in clinical trials, but may be worthy of further investigation. The ability to enter into a state of hypnosis, otherwise known as “hypnotizability”, is more likely to achieve positive results when the technique is used by people who are more easily hypnotised. Hypnobirthing courses advocated by celebrities offer pregnant women the tools they need to stay calm during labour, teach them about their’s body’s physiology, and help them manage their pain response without relying on painkillers. However, there are still no published trials on hypnobirthing assessing its effectiveness. So although celebrity opinion seems to be more in tune with what women want, expert opinion and scientific research have yet to catch up.

relaxed

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8 ways

to ease labour pains… Naturally!

Can you really, truly have a pain-free labour and birth? Tiffany Brown checks out eight natural pain relief alternatives.

Pregnancy BUMP & baby

hurts so, um, good?

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WATER

With its roots in traditional Chinese medicine, acupressure works with the meridians of the body, a series of channels thought to carry qi or energy through the body. There are over 600 points where energy can potentially be balanced and restored. Leading acupuncture and acupressure specialist Dr Debra Betts said, “I see these acupressure points as prompting the body to work more efficiently. From a medical model, they can be viewed as promoting the release of endorphins, blocking the pain receptors to the brain, dilating the cervix, and increasing the efficiency of the contractions.” A series of free guides and information booklets on both acupressure and acupuncture are available at Debra’s website acupuncture. rhizome.net.nz along with instructional DVDs and courses for purchase. The term water immersion is used when a pregnant woman’s abdomen is fully submerged in water at any stage of labour, usually in a birthing pool. A water birth is when a baby is born fully submerged in water. The New Zealand College of Midwives fully supports warm water immersion as a method of pain management. In pregnancies within normal parameters, and an informed choice to use water during labour and birth will be fully supported by your midwife. Water immersion has been shown to reduce the likelihood of epidural, to shorten the length of the first stage of labour and to increase satisfaction levels with the birth experience. Birthing pools are available at some hospitals, or they can be hired. Managing Director of birth pool hire specialist service wondermum.co.nz Sindy Hawthorne was drawn to the idea of hydrotherapy after a difficult first birth. She used a birth pool for her second pregnancy and had a much smoother experience as a result. When she was inundated with requests from friends to borrow the pool, she realised there was a need for the hire service here in New Zealand. Sindy would like to see

r, wa

ter, ever y where ...

ACUPRESSURE

ate

ACUPUNCTURE Acupuncture is regularly used to assist with a range of pregnanc y-related conditions, including nausea, constipation, headaches and migraines, musculoskeletal conditions, fatigue, anxiet y, hyper tension, breech position, gestational diabetes, induction and more. When combined with acupressure techniques during labour, acupuncture may significantly reduce the need for medical inter vention from conception to childbir th.

ou probably know by now that labour and childbirth are unlikely to be pain-free. (Unless you're celebrity Gisele Bündchen, who claimed the birth of her son Ben didn’t hurt at all.) Strategies around pain management during labour and childbirth are a key component of your birth plan, the subject of endless internet searches, and tend to inform the bulk of discussions at antenatal group sessions. Conventional methods of pain relief offered for low-risk pregnancies in NZ include epidural, or regional analgesia, where pain messages along the spine are interrupted by a local anaesthetic agent, injected opioid drugs such as pethidine, morphine, or fentanyl, or Entonox, also called “gas and air”, which is a mixture of nitrous oxide and oxygen. A natural, non-medical approach may improve birth outcomes and help you feel more “in charge” of your labour. Dr Kate Levett led an Australian study looking at an integrative approach to labour preparation. “We demonstrated in our research that antenatal education classes with a holistic approach and incorporating three important components are effective for supporting normal birth. The three components are knowledge and understanding about the normal physiological processes of birth, tools and techniques that are evidencebased and support normal birth such as acupressure, massage, breathing, upright and forward postures (yoga), and visualisations, and supporters who understand the woman's wishes and can support her with positive techniques.” The 2016 Complementary Therapies for Labour and Birth programme involved 176 pregnant women and gave them education and experience of acupressure, visualisation and relaxation, breathing, massage, yoga techniques, and facilitated partner support. The results showed a 65% lower epidural rate and a 44% lower Caesarean rate than women who took a standard course.

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hurts so, um, good?

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Ju st m ov e

it fo r n atura l pain rel i ef d uring labour

MOVEMENT Staying mobile and changing positions are well known to assist with labour’s progress, right the way through. Walking, leaning against a wall or using a Swiss ball or reclining chair can all be useful tools to use in between bed rest s..

Pregnancy BUMP & baby

more education and funding for hydrotherapy. “It’s such an easy and effective pain relief and relaxation tool.” Gisele Bündchen used a birth pool for her pain-free birth. What more endorsement could you need?

RELA X ATION, BREATHING, YOGA

The rather frantic puffing popularised by countless Hollywood movie births isn’t quite the slow, deep breathing actually recommended to manage labour pain. In reality, slow and deep breathing calms you both and provides a distraction from the pain while you focus on your breath. There’s no better school for deep, focused breathing than yoga, and there are plenty of pregnancy-specific yoga classes available to guide you ahead of time. Relaxation techniques like yoga or instructed relaxation, or progressive muscular relaxation and breathing, can reduce the intensity of your pain. Yoga Mama: The Practitioner's Guide to Prenatal Yoga by Linda Sparrowe is a comprehensive written guide for yogi mamas, or for beginners. Yoga for Pregnancy, Birth, and Beyond by Francoise Barbira Freedman gives simple step-by-step postures and simple breathing exercises.

MA SSAGE

HYPNOBIRTHING

CONTINUOUS SUPPORT

Massage around the shoulders, back, and neck can reduce anxiety and increase emotional wellbeing during labour. There are a number of pregnancy massage specialists in the main centres and other places around the country, offering massage services as well as classes. If you can’t find one locally, try searching for an instructional video on youtube. Remember the super-relaxed glow radiating out of Catherine, Duchess of Cambridge as she posed on the hospital steps with her newborn babies just hours after their birth? The Duchess was apparently a fan of hypnobirthing. The term was coined by author Marie Mongan back in 1992, and since then, a hypnobirthing approach has given many women tools to help shorten labour, manage pain, alleviate fears or concerns, and build confidence and trust in themselves in preparation for birth. Auckland-based Positive Births offer fiveweek hypnobirthing classes, which are also available online at positivebirths.co.nz. Partners, mums, sisters and girlfriends can all potentially make for a wonderful birth support team. But even the steadiest temperament may be challenged when seeing their beloved in pain and anguish. You may like to consider the services of a doula or birth support partner. A doula is a trained companion, not a medical professional, who provides unwavering emotional, physical, and informational support before and during the birthing process. Doulas are fortunately gaining in popularity here. Internet search or check in with the Doulas of Aotearoa NZ group on Facebook to find a doula in your area.

HOLISTICALLY SPEAKING

A holistic approach to labour and birth is becoming increasingly accessible. Dr Levett says, “Women need to be knowledgeable about practices and techniques that will support normal birth. Birth doesn't always go to plan, but women who understand what's happening in their bodies, are informed and have agency and autonomy in their choices for care, will be less likely to feel traumatised and more likely to experience a normal birth.” And it seems appropriate to let the stalwart Gisele Bündchen have the last word. “I didn’t want to be drugged up. So I did a lot of preparation, I did yoga and meditation, so I managed to have a very tranquil birth at home. It didn’t hurt in the slightest.”

Supporting you through breastfeeding As natural and wonderful as breastfeeding can be, we all know that it can sometimes come with challenges. Lansinoh has been supporting breastfeeding mums for over 30 years and our aim is to help you through the challenges, should any arise, so you can continue breastfeeding for as long as you like. Below we look at some common issues that can crop up and ways of managing them. It is very possible to breastfeed without experiencing any issues, but if you do, it’s good to know help is at hand! ®

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Lansinoh Thera°Pearl reusable packs can be used either warm or cold, depending on your needs. Engorgement is when the breasts feel hard, swollen and tender. This can be relieved by emptying your breasts by feeding your baby or expressing your milk and using cold therapy. Cold therapy can help to soothe the pain and swelling associated with engorgement. Similarly, cold therapy can help provide soothing relief for the symptoms of mastitis (which is an inflammation of the breast and sometimes even an infection). If you believe you have mastitis, it is important to see your doctor straight away. Lansinoh Thera°Pearl’s unique design conforms to your breast to provide 360° relief. Lansinoh Thera°Pearl can also be used warm on the breast before a feed to encourage let-down (the reflex that makes your milk available to the baby). When used warm with a breast pump, Lansinoh Thera°Pearl can help reduce the time spent expressing.

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Pregnancy BUMP & baby

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NUK Breast Pumps. Helps you to continue breastfeeding.

Distributed in New Zealand by Rumina Natural Care Ltd, Auckland Freephone: 0800 333 006 Email: info@rumina.co.nz

It’s true that breast is best. It gives the ideal combination of anti-bodies and nutrients for your growing baby. But sometimes it may not be possible to give your precious breast milk straight from the breast. A pump can be used to help clear blocked ducts or engorged breasts, to give you a break from feeding if you are suﬀering from sore nipples and to maintain your milk supply. And if you need time away from your baby - a doctor’s appointment, meeting, or return to work, it calls for some flexibility. Breast Pumps can be used for these times, to ensure that your baby isn’t denied the nourishment it needs in the first year of life. NUK has a range of pumps and storage systems to suit your lifestyle. We have developed our breast pumps with the greatest of care to make expressing as comfortable as possible for you. From the super-portable NUK Jolie Manual Pump for occasional expressing to the latest NUK Nature Sense Double Electric Pump for the ultimate in eﬃcient expressing, NUK has a pump to meet your needs. All NUK Products are designed with the help of medical professionals, as well as input from parents. The result is products inspired by nature, which help babies in their healthy development and make everyday life easier for parents. That is why our new breast pumps, the First Choice+ Electric Pump and two Nature Sense Pumps have customisable suction and speed to suit you, mimic breastfeeding and achieve optimal milk flow. Like all our pumps, they include soft silicone cushions to make expressing especially gentle on delicate breast tissue, and are superquiet. The First Choice+ Pump can be used with a power bank and the Nature Sense Pumps include rechargeable batteries for anywhere expressing.

NUK Jolie

NUK Luna

NUK Double

NUK First Choice+

NUK Nature Sense Single & Double models

You can store your expressed milk in the freezer or fridge in NUK Breast Milk Bags or NUK Breast Milk Containers to have a supply on hand at any time. Feeding time should be an opportunity to snuggle and relax. It is also the perfect way for your support person to experience a special closeness with your baby when asked to take charge of feeding. NUK is available at leading baby stores, pharmacies, department stores & online. Find out more about NUK Pumps and other NUK products at www.nuk.net.nz.

NUK. Understanding Life.

How to:

Tackle a difficult latch This troubleshooting guide from our friends at Breastfeeding NZ, plus tips from real mums, will set you (and your new baby) on the path to latching success.

reast milk is the perfect food for your baby. It is all that your baby needs to eat and drink for about the first six months. Breast milk is tailor-made to help protect your little one against colds, tummy bugs, infections, and allergies, and breastfeeding helps your baby to feel safe and secure. A Māori concept for breastfeeding, ūkaipo, means not just the physical nurturing, but also the spiritual and emotional nurturing which will guide your little one’s growth into adulthood. Breastfeeding creates a special bonding with baby, it can save time and money, and it may reduce risk of some cancers and bone disease. However, it’s important to acknowledge that there are mothers who can’t breastfeed, for biological reasons, and there are mothers who choose not to. All mothers should be supported to make their own choice on how to feed their baby. We are not born with innate breastfeeding knowledge, and individual breastfeeding journeys can take all sorts of different paths. Breastfeeding is not always easy and not all mums will enjoy a smooth breastfeeding experience. Breastfeeding is a learning process, but finding the right support is key to make your breastfeeding journey less challenging, so that you can enjoy that special connection with baby!

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LEARNING TO LATCH

One of the first and very important things you and baby will need to learn in your breastfeeding journey is latching on to the breast. A good latch is essential to a smooth breastfeeding journey. A good latch looks like this: Baby has your entire nipple and about an inch of the surrounding areola in his mouth. Baby’s tongue is down, and his lips are turned out against the breast. You can hear your baby swallowing, and there aren’t any clicking or smacking sounds as baby’s sucking. A good latch means effective transfer of milk; that is when your little one is putting on weight, there are enough wet nappies per day, and your baby is generally happy and content. If you’re not sure about your baby’s growth or wet nappies, it’s always good to ask your midwife or maternity carer. What is important to remember here

Real mum tip

is that a good latch should be comfortable for you! Some babies naturally latch on to the breast, and they make it look so easy. However, personal experiences of the early latch may be different.

“Remember that you and baby are BOTH learning how to breastfeed, so give yourselves TIME to get to know each other, and learn together. It’s a marathon, not a sprint.”

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Real mum tip

“Practise, practise, and be patient. Love yourself, you are doing a great job. Stay strong, mama! Don’t give up… It does get easier!”

PREPARE DURING PREGNANCY

During pregnancy, try to prepare for latching as much as you can. Talking with your midwife about your breastfeeding goals and fears can be really helpful: Discuss what could potentially go wrong, and work on a breastfeeding plan, so that you’re prepared for your baby’s arrival. You can also ask your midwife about skin-to-skin contact. Indeed, when possible, skin-to-skin is really valuable during the first hours after birth. Your heartbeat will calm your baby, and he will smell your breast milk. Your baby will start to push upwards, towards the breast, and open his mouth.

Real mum tip

“A baby’s natural instinct is to find the breast to drink. At the beginning, when I was truly having issues with latching, I would put bubs on my chest and she would wiggle her way down to a breast and I’d just assist her to make it easier.” Your midwife should help you to position your baby for breastfeeding and make sure that he has a good latch on your breast. And if you’re not able to do it just after birth, your baby’s dad or another family member should have the skin-to-skin contact with baby.

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Real mum tip

LATCHING: STEP BY STEP Real mum tip “Don’t be afraid to try different positions while bubba is little. I was nervous about feeding from my high flow boob in public at first, because I had to lay back – now I will lay on the grass if it means bubs gets fed comfortably.”

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• A good posture is really helpful. Have a nice straight back, shoulders back, and get comfortable (this will help especially in the beginning when it may seem that breastfeeds never end). Try to find a comfortable breastfeeding position where baby can latch well and you can relax. Experimenting new positions through your journey might also help! You will most probably use different positions for different circumstances, places and times of the day. • Hold and cuddle your baby, skin-to-skin. Hold your baby upright between your breasts, supporting your baby's neck with one hand and supporting his bottom with the other. • Give your baby time to set himself up. We know how frustrating it can be sometimes, but try to and try to let him take the lead. • Once your baby has opened his mouth wide and has brought his tongue over his bottom gum, bring him on to your breast, aiming your nipple towards the top of his mouth. Your baby’s chin should be the first thing that touches your breast. He should take a large portion of your areola into his mouth, with his bottom lip and jaw covering more of the underneath of the areola. • As your baby feeds, your nipple will be against the roof of his mouth, cupped gently by his tongue underneath.

“When your baby latches shallow, dig baby’s chin into the breast and then with your finger pull the chin down to open their mouth more. You can do this a couple of times until the mouth is wide open.”

Emotions and tiredness may make breastfeeding harder. If in doubt, don’t hesitate to call on the help on hand: your midwife, the hospital lactation consultant, a family member or a friend with good breastfeeding experience. Always remember: A good latch is essential to a happy breastfeeding journey!

Real mum tip

“Breastfeeding should be comfortable with you. If latching is hurting for more than 10 seconds, relatch and start again. Try having your midwife watching you breastfeed every time she visits so she can see your latch and give you recommendations.”

Join us online to connect with an empowering community of mums and receive free support.

BreastfeedingNZ

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TROUBLESHOOTING initial sucking is usually stronger, than move to the sore side, when your baby’s sucking is gentler. If pain or discomfort continue, don’t wait, but ask for help, because this is sign of trouble. It may be poor latching, uncomfortable breastfeeding positions, a tongue or lip tie, or inverted nipples.

ENGORGEMENT

Real mum tip

Early engorgement may make latching difficult. After your baby is born, your breasts produce small amounts of colostrum. Your breasts will become fuller and firmer when your milk “comes in”, in the first days of breastfeeding. You may feel that you produce more milk than your breasts can hold, your breasts are engorged, may feel like stones, uncomfortably full, flattening your nipples and hardening the breast’s tissue. Your baby may struggle to latch. One mum confessed, “My kids had the smallest of mouths and my boobs were soooo big.” In this case, you can manually express a small amount of milk, to soften the breast, to make it easier for your little one to latch. In most cases, by breastfeeding frequently, you will soon start to produce the right amount of milk for baby, and the heaviness will disappear. If it continues, though, it can lead to blocked ducts, mastitis and less milk supply, so don’t wait, but ask for support!

“Babies breastfeed, not nipplefeed, so don’t worry what your nipple (or lack of) is like.” SORE / TENDER NIPPLES

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Sore or tender nipples are common during the first few days of breastfeeding. To make early breastfeeding days easier, let some breast milk dry on your nipples. Breast milk contains natural skin softeners and antibodies to fight infection, which can help heal nipples and keep them healthy. You can also apply a breast cream (Lansinoh or Tender Care), but to keep your baby safe, avoid general-purpose lotions and creams. Let your nipples air-dry after each feeding. Use a good breast support, such as cotton bras with wide, non-elastic straps to help support your breasts without irritating the nipples. Avoid washing your nipples with soap, because it removes nipples' natural lubricants and dries them out. If one nipple is very sore or cracked, start breastfeeding on the side that is less sore, because your baby's

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FL AT/INVERTED NIPPLES

Flat or inverted nipples may cause latching problems. If you pinch your nipple and it doesn’t become erect, that is flat nipple. If the pinched nipple retracts, that is inverted nipple. Your midwife can check your nipples during pregnancy; however,

Real mum tip

“I found the lactation consultant at the hospital really helpful. A few minor tweaks in positioning and technique from her made all the pain and trouble I suffered through go away almost instantly! Also, it’s good to identify any tongue tie whilst you are still there. Generally, if you are comfortable while feeding, your baby will be, too.”

hormonal changes during pregnancy and giving birth may make nipples erect naturally. Remember that babies breastfeed, not nipplefeed, and as long as your little one can take a good portion of your breast into their mouth, most types of flat or inverted nipples will not cause problems with breastfeeding. You can stimulate your nipples before breastfeeding: Roll them between your thumb and index finger for a minute or two. When baby latches, use the hand that holds the breast to pull back on the breast tissue. If nothing works, you can use nipple shields. These are thin, flexible silicone nipples with holes to allow the milk to flow, and which you can wear over your own nipples. It is recommended that you ask your midwife to show you how to use them.

LIP TIE / TONGUE TIE

Lip or tongue tie can make latching difficult for your baby and breastfeeding painful for you. Tongue tie means that the membrane that anchors the tongue to the floor of the mouth (frenulum) is tight, so your baby’s tongue can’t move freely. Lip tie is where the frenulum behind your baby’s upper lip is too thick or too stiff. Your midwife or the hospital lactation consultant can diagnose a tongue or a lip tie, and, if it is severe and impacts on breastfeeding, they may recommend a frenectomy. Discuss the necessity of the surgery with them.

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Q: Can I still breastfeed after breast reduction/ augmentation surgery? A: Nowadays, surgeons use techniques that preser ve the function of lactation-related structures, so it is highly likely you’ll be able to breastfeed.

Q: Do I need to clean my breasts/ nipples before breastfeeding? A: No. In fact, bacteria from the skin of your breast can help develop your baby's gut microbiome.

Q: Do I need to “toughen up” my nipples? A: In the past, mums were told to rub their nipples with towels to toughen them up. There is no need for this, and actually, your baby will enjoy the smoothness of your nipples.

Q+A: Busted myths about breastfeeding

LATCHING SUPPORT If you experience latching issues, remember that you are not alone in your breastfeeding journey. There is good information and support out there: • Your midwife or other lead maternity carer (LMC) or a Tamariki/Well Child Service (such as Plunket) may be your first point of contact in the early days. • Breastfeeding mothers in your family, circle of friends and neighbourhood can be a good source of latching tips and support. • Lactation consultants – worth their weight in gold. • The BreastfeedingNZ Facebook page (facebook.com/breastfeedingnz) helps all mums with the information and support they need during their breastfeeding journey. Questions can be posted on the page or anonymously through private messaging to receive support from their breastfeeding specialists and the community of mums.

You've got this GF! x x

• La Leche League Leaders are mothers who have successfully breastfed at least one baby, and they volunteer their time to support other families meet their breastfeeding goals. You can find a local group on lalecheleague.org.nz/get-help • Plunket Family Centres and Plunket’s 24/7 PlunketLine (0800 933 922) parent helpline, which has a digital service to help mothers needing extra support with breastfeeding their babies.

AND REMEMBER…

Breastfeeding is a wonderful experience that you and your baby embark on, learning it together, day by day. While you may encounter smaller or bigger challenges on the way, it is important to remember that you are not alone. On the BreastfeedingNZ Facebook page (facebook.com/breastfeedingnz), you will find a supportive group of wonderful mothers like you, at different stages in their breastfeeding journey. You can tell us about your challenges, find answers together, and share with us your breastfeeding stories and photos. And don’t forget – you’re doing an amazing job, Mama!

Real mum tip

“Ask friends for advice. My friend, bless her, messaged me every day for the first week, to check if I was all right, how my supply was, and how my nipples were. I feel that without her support I would have failed breastfeeding for a third time round.”

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What makes a lullaby work?

Hush, little baby, don’t say a word… Babies love lullabies, but why do they actually work? Here’s some background that will give you confidence to sing your song no matter what your voice is like.

Research suggests that infants prefer lullabies that are sung unaccompanied by musical instruments.

LULL ABIES ARE SOOTHING FOR ADULTS A S WELL A S CHILDREN, AND ARE AN EFFECTIVE WAY OF COUNTERING STRESS. 94

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early every culture appears to have a tradition of singing to babies and young children, usually accompanied by a rocking motion, to get them to the land of nod. Children – and adults, too – find it hard to resist the drowsiness and heavy eyelids that soon appear on hearing a lullaby. In some societies, the words of the song itself are a means of passing on oral traditions. Lullabies help boost the bond between parent and child, as babies have a strong preference for their mother’s voice over others. The words of lullabies can sometimes be mournful, as in the Gaelic “Ba Ba Mo Leanabh Beag”, about the Irish potato famine, so they might also have a cathartic role in voicing the fears of parents. Most lullabies are written in triple metre or 6/8 time, which produces a swinging motion. Such rocking imitates the movement of the baby in the womb and, along with the repetitive nature of the songs, has a soothing effect. Simplicity is best, and lullabies are usually confined to about five notes and sung in a high-pitched voice. It seems that babies prefer the harmonies of consonant intervals rather than dissonant intervals. A tempo of 60 beats per minute is best – similar to the beating of a human heart – reminding the baby of the lubb-dupp background rhythm of their mother’s womb.

Extracted with permission from The Magic of Sleep: A Bedside Companion, by Michael Acton Smith (Penguin RRP$28).

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Set up for

newborn sleep success

When it comes to your newborn and sleep, it’s best to be prepared and know what to expect. Read this article well before your baby’s birth, and come back to it when you have a newborn to refresh your memory – baby sleep is a hot topic you’ ll want to know about, explains Yvonne Walus.

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et’s get one thing straight: “Sleeping like a baby” has to be one of the most ironic expressions ever. Babies don’t sleep well at all. It’s not their fault: Like most skills in life, they have to first acquire it. So what can you expect from your newborn baby? Nicky Barker, a paediatric sleep specialist, has some good news: “When your baby is brand new they will be very sleepy from the birth. In some babies this can wear off in a few days, in some it will take a few weeks.” Either way, before long, you will be faced

with the challenge of an overtired infant who needs to rest, yet seems unable to switch off. They will probably cry a lot, because crying is the only way babies can communicate. It’ll be your job to help your little one settle and teach them the art of falling asleep.

THE FIVE S-WORDS

So how can you pacify a crying baby? Harvey Karp, MD, author of The Happiest Baby on the Block book, has five S-words for new parents: "The key to soothing fussy infants is to mimic the womb [environment]. Swaddling, shushing, and swinging, as well as

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How much sleep do babies need? newborn

Can sleep up to 19 hours a day, 2-3 hour stretches at a time, split up by feeding and a nappy change.

1 month old Around 14 hours a day, and they may have a longer night-time sleeping session of 4-5 hours. The other sleeps will remain at 2-3 hours each.

3 months old

Around 13 hours a day. They may have a longer night-time sleeping session of up to 8 hours, but it’s perfectly normal if they don’t. The daytime sleeps will remain at 2-3 hours each.

allowing babies to suck and holding them on their side, may trigger a calming reflex." If you’re worried about giving your baby a dummy, here’s what the Mayo Clinic says: “Sucking on a pacifier at nap time and bedtime might reduce the risk of SIDS. If you're breastfeeding, wait to offer a pacifier until your baby is three to four weeks old and you've settled into an effective nursing routine.”

THE NURSERY SETUP

Will the baby sleep in the nursery or in your bedroom? There are pros and cons to both

options, but the American Academy of Pediatrics recommends room-sharing – not bed-sharing – for newborns and their parents, as this makes it easier to observe and look after your baby. Whichever room you choose, go for muted colours and minimal decorations; no matter how cute nurseries look on Pinterest, you want to encourage falling asleep, not brain stimulation. Because the baby will need to nap during the day, it’s a good idea to invest in blackout blinds or curtains (and for night time, invest in dimmable lights).

6 months old

Around 12.5 hours a day. They should be able to sleep through the night (6-8 hours) and take two or three daytime naps. Sleeping through the night is a developmental milestone, with some babies reaching it earlier, and some a bit later. Pregnancy BUMP & baby

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The room should be slightly cool rather than too warm. Because newborns can’t sweat yet, rapid breathing is the main sigh that the baby is overheating. But if your baby’s chest is cold to the touch, then it’s too cool. Surprisingly, babies don’t need total silence to sleep (think how noisy the nine months in the womb must have been). Don’t aim to eliminate the normal household buzz – even the sound of a vacuum cleaner can help the baby fall asleep – but be aware that doorbells, dogs barking and phone ringing can disturb the baby. Most babies settle well to sleepy music, recordings of nature sounds, or even static noise from the radio. Consider acquiring a monitor, too; there are some good sound and motion ones on the market. (Note: a rocking machine soothes some babies, but may interfere with the motion sensors.) The cot needs a firm mattress with a well-fitting sheet and nothing else. For safety reasons, avoid blankets, toys, and pillows. You will need a place to sit somewhere while feeding or settling your baby, so make sure to get a comfortable armchair or rocking chair with good back support. A well-organised changing table will allow you to quietly change the nappy in the dark without having to hunt for the wipes and the barrier cream.

CHECKING IN WITH THE BABY

Is your baby hungry? Too cold? Too hot? Does she need to be burped (again)? Is the nappy wet? If nothing seems wrong, try to soothe her using the five s-words. Provided the umbilical cord stump has fallen off, try a warm bath together – it’ll help you relax, and it might calm the baby, too. Sometimes a baby is just fussy. If your patience is wearing thin, you might need to put her safely in her cot, then walk away.

ROUTINE

During the day, get the baby into the following cycle: Wake up, get changed, eat, play, sleep. If the baby wakes up at night, keep the lights low or off, skip the play session, and try to settle the baby as soon as possible.

SIGNS THAT YOUR BABY IS TIRED

Watch for signs of sleepiness and settle your baby for bed before he becomes overtired. Some signs are surprisingly obvious: Your baby will yawn, rub his eyes, grizzle. Other signs might not be that evident are clenched fists, unfocused gaze, and tense movements.

How long should a newborn sleep?

The National Sleep Foundation recommends that newborn babies get 14 -17 hours of sleep per day, although other sources suggest 16-18 hours per 24 -hour period. Your baby will have their own magical number. It’s impor tant to understand that this is total sleep, not continuous sleep, so the baby will sleep for a few hours, then wake up to be fed and changed, then fall asleep for a few hours again. From time to time, your baby may sleep longer than they normally do: Immediately af ter bir th, or following immunisations, or during grow th spur t s. However, longer-than-usual sleep may indicate that the baby is unwell, so consult a doctor if your little one is not eating well, seems lethargic or is more whingy than usual.

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What the French say Pamela Druckerman observed in her book Bringing Up Bébé that French babies are expected to sleep through the night earlier than their American counterparts. She attributed it to the fact that when a French baby wakes up at night, the parents don’t pick it up right away. Instead, they observe, giving it a chance to fall asleep again: “They know that babies' sleep patterns include movements, noises and two-hour sleep cycles, in between which the baby might cry. Left alone it might self-soothe and go back to sleep.” Of course, if it doesn’t happen, they intervene. Paediatricians, however, point out that small babies need to feed often. Up to 12 weeks, very few babies will be able to sleep through the night without milk, and it’s reasonable to expect the nighttime feeds to continue until the six-month mark.

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f o m o d s i w e h T OUR ANCESTOR S Māori women traditionally gave birth in specially built shelters. There were rituals to observe and karakia to recite. Mothers sang oriori to their babies – lullabies which told whakapapa, legends, and tribal history. In this special article from Te Ara: Encyclopedia of New Zealand, Hope Tupara writes about pregnancy, birth, and baby care in Māori cultural tradition.

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MĀUI

BIRTH IN MĀORI TRADITION

Hineteiwaiwa, along with Hinauri, Hina and Rona, Hine-kōtea, Hine-kōrito, Hinemākehu and Hine-korako, are ancestral names in Māori cosmology, associated with the procreation of life and the rhythms of life. They are commonly linked to pregnancy and birth, as well as navigation, fishing practices, the cultivation of food, weaving, and other traditional activities. All of these are guided by, and explained by, the phases of the moon, the configuration of the stars, and seasonal weather patterns. Hineteiwaiwa is perhaps the most widely known atua.

THE FIRST BIRTH

The original parents were Ranginui, the sky father, and Papatūānuku, the Earth mother. Papatūānuku gave birth to children, who remained in the dark because their parents were locked in an embrace. The children, led by Tāne, separated their parents, so they could live in the light.

HINEAHUONE

In tradition, the first woman was not born, but made. Her name – Hineahuone – means earth-formed maiden. Tāne, god of the forest, formed her and then breathed life into her. Hineahuone married Tāne and they had a daughter, Hinetītama. Tāne later married Hinetītama and recited a long karakia to cause her to conceive. Her child was Hine-rau-whārangi and she was the first to undergo the tohi ceremony. When Hinetītama found that Tāne was her father, she fled to the underworld. She became Hine-nui-te-pō, the goddess of death.

TIKI

Tiki is also associated with the first woman. In some traditions, he was a brother of Tāne and Tūmatauenga, the god of war; in other versions he was formed by them. Tiki was an atua. He had a wife, Marikoriko (twilight), who was formed out of earth by the Arohirohi, the shimmering heat of the sun, or an echo. Their first-born daughter was Kauatata.

In one tribal tradition the ancestor Māui was either miscarried (whānau karukaru) or stillborn (kahu). He was wrapped up in the tikitiki (top knot) of his mother Taranga, hence his full name, Māui-tikitiki-a-Taranga. Taranga cast him into the sea, but he washed ashore and was tended to by his grandfather. People believed stillborn children became malignant spirits (atua kahukahu).

CHILDBIRTH

One ancestor, Tura, laid down the practices for childbirth. He landed on an island inhabited by strangers and married a woman named Turakihau, who became pregnant. When it was time to give birth, Turakihau’s relatives arrived with gifts of matā (obsidian), and began to weep for her. Tura asked why, his wife explained that her child would be cut out with the obsidian, and she would die, because that was how her people gave birth. Tura built a house for her to give birth in, with two posts inside. The first (pou-tamawahine) was for her to hold on to and the second (pou-tama-tāne) was for her to lean against. Once the child was born Tura cut the umbilical cord and offered the whenua (placenta) to the atua (god) Mua. The child was named Tauiraahua and underwent the tohi rite.

WHAK APAPA

Whakapapa (genealogy) forms the foundation of Māori philosophy. Birth is the instrument by which whakapapa is created. All things are related through whakapapa – the gods, natural phenomena, humans, and all other living things. Whakapapa provides a way of understanding the universe and its past, present, and future.

Whakapapa of the natural world Whakapapa linked Māori ancestors to the natural world. Rongo-māui stole kūmara from his brother Whānui (the star Vega). He impregnated his wife Pani, who gave birth to kūmara. Though she cooked the kūmara to remove its tapu, she was discovered. She fled in shame to the underworld with her daughter Hinemataiti, who was the ancestor of kiore (rats).

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TRADITIONAL PRACTICES – PREGNANCY AND BIRTH

The amazing images on these pages were created by photographer Catherine Smith. She photographed mumto-be Aroha and her partner at the Te Waihou Blue Springs. Aroha says, "We chose this location to incorporate my whakapapa (Ngāti Raukawa), and also because it is a stunning wāhi (place) that provides some of the purest water to all of Aotearoa. I feel it symbolises the idea of how a newborn arrives into this world with such a pure and innocent heart. We are very blessed to have a whānau korowai that has been used for many special occasions, and it felt appropriate to include this taonga in our portraits to cloak our little boy with the mana passed down from all his tūpuna (ancestors)."

When a woman had difficulty conceiving, she would go to a tohunga, who would carry out the rite of whakatō tamariki. When Paratene and Katerina Ngata feared that they could not have children, they went to a tohunga and underwent a ritual. Afterwards Katerina became pregnant and gave birth to Āpirana, who became a Ngāti Porou politician. In one tradition, the hei tiki talisman was said to help with conception. The first tiki was given to Hineteiwaiwa by Tāne for this purpose. There were trees and stones known as tipua which were said to help people conceive. Examples include a supernatural rock, Uenukutuwhatu, at Kāwhia, and a tree, Te Hunahuna-a-pō, at Galatea, in the Bay of Plenty.

LABOUR

CONTRACEPTION

T YPES OF BIRTH

For natural contraception, supplejack and flax root were used, or toetoe and poroporo leaves. The whakapā rite, involving karakia by a tohunga, was said to be a practice to avoid pregnancy which evolved after the arrival of Europeans. Breastfeeding was also a form of contraception – babies were breastfed for a long period, and women typically could not conceive another child until babies were weaned. Whakapapa show that women had fewer children before Western infant feeding practices were introduced.

CRAVINGS

During pregnancy a woman might begin to kumama (crave) or wainamu (dislike) certain foods. It was believed that these likes or dislikes came from the child.

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If childbirth was prolonged then a tohunga could recite a karakia to bring about the birth. Hineteiwaiwa had a difficult birth – the karakia to help her was “Ko te tuku o Hineteiwaiwa.” This karakia was also said over Rangiuru, wife of Whakaue, on Mokoia Island in Lake Rotorua, when she was giving birth to Tūtānekai. When a baby was born by breech presentation (whānau whakawae) it was considered the child would be smart and coordinated. A good athlete was described as a whānau waewae. The umbilical cord was tied with flax fibre or thin stems of makahakaha, a creeper which grows on sandy beaches. The cut end would be smeared with oil (titoki). There were three types of birth: rauru nui (large umbilical cord), an uncomplicated birth; rauru whiria (tangled umbilical cord), a long and difficult birth; and rauru maruaitu (umbilical cord of disaster) a difficult birth that led to a stillborn child.

MANA AND TAPU

Mana and tapu were inherited at birth. In one story, Uenuku, a high chief, was angered that his son Ruatapu (a product of a slave wife) used the comb of his son Kahutiaterangi (the son of his high-born wife). He said to Ruatapu that he was a pōriro or tama meamea (bastard) and was conceived on a “moenga rau-kawakawa” (bed of leaves), whereas with Kahutiaterangi, “I aitia ki runga i te takapau wharanui.” (He was conceived on a “wide woven mat” – within a lawful marriage.)

REPRINTED WITH PERMISSION OF TE ARA – THE ENCYCLOPEDIA OF NEW ZEALAND.

About these photographs

Due to the tapu of childbirth, women did not give birth in ordinary dwellings. Confinement took place in the open, or in purpose-built shelters called whare kōhanga by some tribes. During birth, mothers would usually squat and hold on to handposts. The house used for birth, together with mats and other objects used, would be burned after labour.

OF NEW ZEALAND, TEARA.GOVT.NZ/EN/TE-WHANAU-TAMARIKI-PREGNANCY-AND-BIRTH.

CONCEPTION

PLACE OF BIRTH

HOPE TUPARA, “TE WHĀNAU TAMARIKI – PREGNANCY AND BIRTH”, TE ARA - THE ENCYCLOPEDIA

The word whānau means both to give birth and family, and hapū means both pregnant and clan, illustrating the significance of pregnancy and childbirth to Māori. The proverb “Mate i te tamaiti he aurukōwhao; mate i te wahine he takerehāia” (“The death of a child may be overcome, but the death of a woman is a calamity”) shows the importance of producing children. When a family line was in danger of disappearing through lack of children it was called a whare ngaro (lost house).

baby milestone

Māori had a word for a baby who has just learnt to roll over: Owhaowha. There was a saying, “Kia owhaowha te tamaiti, katahi ka tohia” – “Once the little one can roll over, it is time for the tohi ceremony.”

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too late

Among some iwi it was traditional to blow the tātara (conch shell) at the bir th of the eldest son. When the first child of Tūwharetoa chief Horonuku Te Heuheu and Tahuri Te Tuaki was born, the tātara was blown as it was believed the baby would be a boy – but the baby was a girl. When the nex t child was born he was named Tūreiti Te Heuheu, because he came “too late” ( Tūreiti) for the conch-shell blessing.

RITES AND BABY CARE WHENUA (AFTERBIRTH)

The word for the placenta, “whenua”, is also the word for land. The umbilical cord close to a baby’s body is the pito. The part nearest the placenta is the rauru, and the central cord is the iho. The whenua was taken after birth and buried on ancestral whenua, which linked the baby with their tribal land. This practice continues in the early 21st century among some whānau. The iho was carefully disposed of in a tapu hollow tree, or at the foot of a boundary post. A famous tree where numerous iho were buried is known as Te Iho-o-Kataka, a renowned hīnau tree.

RITES OF BIRTH

There were a number of rites performed for babies. In the tohi ceremony a child was sprinkled with water and dedicated to an atua – Tūmatauenga or Rongo in the case of a boy, and Hineteiwaiwa in the case of a girl. Following this was the “pure” ceremony. Karakia and speeches were made, and then the parents and their relations had a feast. Those involved in the ceremonies underwent whakanoa, a ceremony to remove tapu. While circumcision occurred in Polynesia, in New Zealand it was largely abandoned.

BABY CARE

Mosses such as angiangi and kohukohu were used as diapers. Then a kope (type of nappy)

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was made for the child. Babies slept in flax sleeping baskets. A mother would carry a baby on her back.

FEEDING

Wai ū (breast milk) and whāngai ū (breastfeeding) appear as metaphors in Māori literature and art in a range of ways, from mōteatea (traditional chants) to whare whakairo (structural carving). Before European settlement, breastfeeding

was the only option for feeding babies. Breastfeeding has significant health benefits for babies, and allows a mother to develop a unique bond with her baby. To wean a child off breastfeeding, mothers would sometimes rub their breasts with the bitter-tasting sap from the kawakawa tree. To introduce children to solids, mothers would chew taro or sweet potato and then feed it to the child. There were karakia to soothe babies who were teething.

te whā nau tamariki

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BABY CARE IN THE 20TH AND 21ST CENTURIES BIRTH FIGURES

In 2015 just over 61,000 babies were born in New Zealand. 28% were Māori. The same year, the Māori fertility rate was 2.5 per woman, compared to an overall rate of 1.99. Māori women had their babies at a younger age then women of other ethnic groups. They were more likely to have a natural birth, without intervention such as a Caesarean section, and less likely to have pain relief such as an epidural anaesthetic.

SIDS

The incidence of Sudden Infant Death Syndrome (SIDS) is particularly high for Māori babies. A lot of work has been done in Māori communities to lower the figures, alerting people to the risk factors for SIDS, and how to prevent it; for example not smoking around the baby, and not putting babies to sleep on their stomachs. There was a 25% drop in Māori SIDS in 1997. However the Māori figures were still disproportionately high in the 21st century. Between 2008 and 2012, 100 out of 162 infants who died from SIDS were Māori.

WAHAKURA

A wahakura is a woven sleeping bassinet for a baby up to six months of age, based on a traditional design, which has been revived for modern use by Māori doctor David Tipene-Leach. A wahakura is made using the traditional art of raranga (weaving). Maori parents can maintain the cultural tradition of keeping their babies with them in bed, but provide a protected space for a baby. Sleeping in the same bed as young babies puts them at greater risk of SIDS.

WWW.CATHERINESMITHPHOTOGRAPHY.COM

PHOTOGRAPHED BY CATHERINE SMITH

MEDICAL ACCESS ORIORI

Oriori differ from lullabies because they contain the whakapapa, histories and legends of a newborn baby’s whānau. Oriori are still composed to celebrate the imminent birth or arrival of a new baby. If the conception of a child consummated the joining together of different tribal groups, oriori celebrated this union. Two widely sung oriori are “Pō! Pō!” about the origin of the kūmara, composed by Enoka Te Pakaru of Te Aitanga-a-Mahaki,

and “Pine pine te kura”, composed for Te Umurangi of Ngāti Kahungunu, who was descended from Te Whatuiāpiti.

WHĀNGAI

Whāngai is a child adoption tradition in Maori society that continues to be practised. It emphasises a child’s connection to whānau and iwi, the collective from whom their identity comes. Children are raised by close relatives, openly in contact with their birth parents.

In 1937 only 17% of Māori births took place in hospital, but by 1947 it was around 50%. By 1959 the proportion of Māori births occurring in hospital had risen to about 90%, and the figure continued to increase. Hospitals were increasingly sensitive to Māori practices, such as keeping the whenua, and hospital births became more popular. There are a number of Māori midwives who work individually, or as collectives. Midwives have a national collective, Ngā Maia o Aotearoa me Te Waipounamu . Pregnancy BUMP & baby

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mental health

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PND: Where does

personality come into it?

Let’s get this straight: You haven’t done anything to make yourself deserve a diagnosis of postnatal depression (PND). But there are some personality traits that may make you more prone to developing PND. Robert Duffy explains.

f you’ve been struck down with postnatal depression (PND), you may want to know why you’ve been “chosen” to deal with this condition, of all the people it could affect. You’re ready to just get on with becoming a mother – you’ve just given birth to a breathing, unique human being, having carried it around in your body after nine months. Surely the worst of it should be over? Postnatal depression doesn’t discriminate when it chooses its victims. It picks members of every part of society, and this is not something you should beat yourself up about. This is something you must accept before you can hope to get better. Postnatal depression becomes far less overpowering and frightening once you are fully informed. The truth is, we don’t yet know exactly what causes someone to develop PND, though a vast amount of beliefs and ideas have been explored so far. Most modern theories can be summarised into three categories: Psychological, social, and biological factors. The only idea that has been agreed on by the majority of researchers is that postnatal depression is most likely to occur in those who already have a tendency toward developing postnatal illnesses. These illnesses can interact with other contributing factors to create postnatal depression.

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FIRST THINGS FIRST

Don’t fret if you’re pregnant (or hoping to be soon) and happen to have any of the characteristics outlined in this article. Nothing is set in stone – not your likelihood of developing postnatal depression, or even your behaviours and quirks. You have plenty of time to prepare for when your bundle of joy finally comes along. You have the power to pin down any resources you’ll need in advance, or even to meet with a therapist to develop the tools and systems needed to form a healthier personality.

THE BABY BLUES

Experts believe that the baby blues are wholly caused by changes in your hormone levels. Importantly, however, this is a distinct illness and should not be confused with postnatal depression. You will meet some people who say they’ve experienced PND but are simply thinking of the baby blues. The differences will become clear if you talk in greater detail about your own symptoms. The baby blues hit three to four days after your child is born, and generally coincide with the start of your milk supply. This condition will make you feel unhappy, unable to cope, and a little tearful for a few days, but you can expect to recover fully in no time at all.

postnatal depression

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PND is not a sign of weakness Af ter the bir th of a baby, any parent can be af fected by postnatal depression. The vast majorit y of women who develop the condition have led normal lives and experienced nothing like this before. People with cer tain personalit y trait s may be more likely to develop the condition, but that doesn’t make these trait s any stronger or weaker than any other characteristic.

AM I MORE LIKELY TO GET PND?

The psychological explanation of postnatal depression hinges on pre-existing conditions and is often just as insurmountable as the most physical causes. Common risk factors for PND include: • Prior experience of anxiety or depression (especially during the pregnancy) • Personal or family history of mental illnesses • Relationship problems with a partner or family, or a general lack of support systems • Breastfeeding difficulties or complications with pregnancy or birth • A recent loss or other major stressors, including financial or health problems There are lots of different factors that can contribute to your likelihood of developing postnatal depression, and personality is a big one. Postpartum depression finds its chance to take over when your body and mind succumb to the pressures inflicted by the hormonal changes associated with giving birth. Some people’s personalities just happen to be perfect for overcoming these challenging chemical changes and ending postpartum depression before it takes hold. Other people just aren’t so lucky. It seems you’re more likely to develop postnatal depression if you have a tendency towards perfectionism and have unrealistic expectations of how parenthood will go for you. You will need to place your needs far behind those of your baby, and this means a change of plans, goals and habits. Babies aren’t born with your timetables and plans in mind, so motherhood for people with this personality type can come as more of a shock. For the vast majority of your child’s life, changing plans and making allowances will just be an unavoidable issue.

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ression affects up to 1 in 10 women after When life is tough enough, there are so many uestions. Why me? When will I get better? better? What will make life bearable?

uthor with first-hand experience, this book is omforting and hopeful. It focuses on coping ay-to-day life, how to approach different treatments nd support. Case studies are included from ve overcome postnatal depression, as well as amily members’ accounts of the condition and h professionals with specialist knowledge.

as been written so readers can dip in g it accessible for the whole family.

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PERFECTIONISM

If you have a tendency towards perfectionism and have unrealistic expectations of how parenthood will go for you, you’re more likely to develop postnatal depression. Motherhood for people with this personality type may come as more of a shock, as babies aren’t born with your systems and timetables in mind! The change of habits, plans, and expectations that comes along with parenthood can be difficult to accept.

NEUROTICISM

Predicting postpartum depression, according to multiple studies, is a lot easier if the individual in question is prone to neuroticism. Recent studies have found that women with high neuroticism scores who do not already experience depression are almost four times more likely to develop symptoms of postnatal depression both six months and six weeks after giving birth. Characteristics like loneliness, nervousness, moodiness, envy, jealousy, frustration, worry, and fear can be a result of the high sensitivity associated with neuroticism. From lack of sleep to hormonal changes, researchers have speculated that mothers who score high for neuroticism might be affected more significantly by the stressful challenges that come with caring for a new baby.

where to get help

• Talk to your LMC, midwife, Plunket nurse, or GP if you or someone you love might have postnatal depression. • Perinatal Anxiety and Depression Aotearoa (pada.nz) is a national charity that provides advocacy and awareness through training and facilitating connections and tools for health care providers who are supporting families with anxiety and depression due to pregnancy, childbirth, and early parenting. THE ESSENTIAL GUIDE TO POSTNATAL DEPRESSION

ssion?

s available?

mental health

PSYCHIC TRAIT ANXIET Y (WORRY AND LOW CONFIDENCE) Traits like anxious anticipation of dangers, low self-esteem, and worry are worthy of individual mention, although they are also aspects of a neurotic personality. After childbirth, women who score high in psychic trait anxiety are twice as likely to develop depressive symptoms as other women.

LACK OF TRUST

More trusting women, according to recent studies, are less likely to develop postpartum depression than women with a high mistrust of others, such as not trusting people’s motives and feeling generally suspicious of others. Stress and depression symptoms may be further exacerbated if the individual does not feel comfortable seeking help for their condition or sharing baby-related responsibilities with their family. More research is needed here, however.

WARINESS

People who tend to avoid new experiences and challenges as a result of a negative outlook, fear, fatigue, doubt, shyness and worry are said to have “harm avoidant” personalities. In science research, this trait draws conflicting results. One study on Japanese women did not find any link between harm avoidance and postnatal depression. However, other studies in a number of other countries have found connections between the two.

• PlunketLine (0800 933 922) has registered Plunket nurses available to talk with 24/7 for free. • Depression Helpline (0800 111 757) has trained counsellors to talk about how you are feeling. • The Mental Health Foundation of New Zealand (mentalhealth.org.nz) has information on PND and where to get help. • Anxiety NZ Trust (0800 269 4389) has a 24/7 anxiety helpline.

The Essential Guide to

ession is a temporary illness; this book aims struggling with postnatal depression by e information and support to rise above the ate a balanced and happy home life.

been involved in the print and publishing industry for the ears. During this time he has written for, edited and published and literally magazines.

ng editor he has overseen the publication of, literally, s. Working as the series editor for Need2Know he has of 150 titles through all stages of production.

olved with the launching of major new books in the . 14

Postnatal Depression

Robert Duffy Series Editor

From The Essential Guide to Postnatal Depression by Robert Duffy £9.99 (UK). Book is available on Amazon worldwide and from need2knowbooks.co.uk.

Key facts about PND 1. Postnatal depression can happen to childbearing women of all ages, and is present in all socioeconomic classes and cultures. 2. Cases can be severe, moderate or mild. 3. Postnatal depression can occur after “normal” delivery, Caesarean section, stillbirth, or miscarriage. 4. If you get pregnant again, you can get postnatal depression again. 5. If you haven’t recovered from postnatal depression and become pregnant again, the symptoms will continue throughout the pregnancy and may get worse. 6. It can occur after any pregnancy, but is most common after a person’s first pregnancy. 7. It can begin anywhere from during the pregnancy itself (this is called antenatal depression) up until a number of months after the baby is delivered. 8. A different name has been given to postnatal depression for each generation. It’s not a modern condition. What we call postnatal depression today may have been called a “nervous breakdown” 50 years ago.

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Just a

little snip Men who don’t want any more kids will often choose to have a vasectomy. How does a vasectomy work, and can it be reversed? James Dunn, Associate Lecturer in Anatomy and Cell Biology, Western Sydney University, explains.

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contraception

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ome men may shudder at the thought of “the snip”. But vasectomies are a safe and effective form of contraception for men who have completed their family, or don’t wish to have children. The relatively simple surgical procedure involves disrupting the spermcarrying tubes in the scrotum to prevent sperm from getting into the seminal fluid when a man ejaculates. Typically, sperm only make up around 2-5% of total ejaculate volume. That means following a successful vasectomy, at least 95% of the end product will still remain, while eliminating the risk of pregnancy. k We now

w ha

t you 're thin

king. We're thinking it, to o.

REPUBLISHED FROM THE CONVERSATION

risk of complications than other methods and appears to be a popular choice among doctors.

HOW SUCCESSFUL ARE VA SECTOMIES?

Generally vasectomies are very effective, with success rates well above 99% and with minimal long-term complications. Potential complications immediately after surgery include infection and haematoma (internal bleeding), but the risks of such complications are small (1-2%). The risk is even less when the “no-scalpel” method is used. The most common long-term complication of a vasectomy is pain in THE PROCEDURE the scrotum, yet this only affects about Generally, vasectomies are carried out under 2% of men. It is believed the “open-ended” local anaesthetic. The surgery can usually be method minimises the chance completed within 15-30 minutes. In the “no-scalpel” method, 18% of all men of this happening. Importantly, vasectomies are a single puncture is made through in NZ have only fully effective after around the scrotum using specialised three months as it takes time equipment. The tubes can then undergone be accessed without having to a vasectomy, for sperm to clear completely from the vas deferens. So it’s make an incision. This method and 25% of sensible to continue to use an is considered best practice as it married men alternative form of contraception is minimally invasive, does not immediately following the require stitches, and results in procedure, until given the all-clear by very little scarring. a doctor. There is also the more traditional incision method where a scalpel is used to make one REVERSALS or two small access points through which Someone who has had a vasectomy may wish the doctor performs the procedure. to have the procedure reversed, for a variety For anyone worried about the function of reasons. of the penis after the procedure, the penis Not every service that offers a vasectomy actually has very little to do with will offer a vasectomy reversal, called a vasectomy. An incision, or a puncture, is a vasovasostomy. But it can be done. The made into the scrotum, and the focus of the procedure essentially involves reconnecting procedure is the small internal tubes which the previously disconnected vas deferens. connect the testes to the penis, called the vas Of vasectomised men, around 3-6% opt deferens. The vas deferens carry sperm from to have a vasectomy reversal, after which the testicles to the prostate where it’s mixed successful pregnancy may be achieved in with semen for ejaculation. up to 80% of cases. There are many factors In most procedures, around 1-2cms of the that could affect this chance. The age of vas deferens will be removed to minimise the female partner is among the most the chance of the tubes rejoining later on. significant. It’s also important to note that Techniques to close the ends of the vas the longer the duration since the vasectomy, deferens include cauterisation (electrical or the lower the odds of a successful reversal thermal burning to create scar tissue) and and future pregnancy. ligation (tying the tubes). In some cases, if a couple want more Some of the highest success rates involve children following a vasectomy, a more an “open ended” technique (successful realistic and time-efficient option may be at least 99.5% of the time). This is where IVF. Sperm can still be extracted directly the upper portion of the tube is either from the testes of a man who has had cauterised or ligated while the end closer a vasectomy. to the testes remains open. This has a lower Pregnancy BUMP & baby

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What no one tells you

about going back to work part-time

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point of view

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If you’re planning to go back to work after your baby arrives, you’ ll want to read this – by a writer who has chosen to remain anonymous, but has some important thoughts to share.

n my life before my baby I was pretty a sigh of relief, feeling like they’re back where ambitious. I had a clear direction of they belong. But that wasn’t the case for me. where I wanted to go and I was well This sudden identity crisis struck me hard, on my way there. Then I fell pregnant, and trying to find where I fit in now really and suddenly I was into the whole nesting threw me. thing, and I was so happy to finish up work You find yourself navigating things and begin my new life as a mum. Secretly like all the new staff that have come along I was thinking that maybe I wouldn’t go and got comfortable while you were gone. back to work at all; maybe I’d be a SAHM… To you, they’re the newbies, but to them, Flash-forward a year and I knew the you are. Then there’s the drama that all SAHM life was not for me—not at this too quickly sets back in; the office politics point, anyway. I knew I needed something – it’s exhausting. And as any mum who has of my own, and I still wanted to work. Plus, returned part-time will tell you, you start to I knew I would regret it if I didn’t go back try and overcompensate and go above and and give it a go. Add to that the bills stacking beyond because you don’t want to be seen up (renovating your house while as the weakest link. But despite on maternity leave and relying on You start to everything you do, you often one income is not a great idea). be seen that way. try and over- willBefore Weighing up our options and I got pregnant I had laid compensate down some serious groundwork; the exorbitant cost of day care, I decided that part-time was the I had been earmarked for and go way to go, and off I headed back above and a promotion that was apparently to my old job. coming “any day now”, but then beyond Naively, I really thought as my bump grew, I quickly because you came to realise that the baby was it wouldn’t be a big deal. I thought to myself, I’m still me. don't want coming before any promotion My workplace is open-minded to be seen was. So, with nothing on paper, and is happy to accommodate me I left with a, “We’ll call you when as the going part-time. This will be great. the job gets approved.” That call weakest link. never came, so when I returned It didn’t exactly go according to plan. But not for the reasons part-time, I was in the same role. I expected. But what I naively didn’t realise was the I was lucky in that, for me, the easiest effect that being part-time would have part was bubs. He settled into day care on my standing within my team and the (almost) seamlessly, so that was one major company—and my ability to get ahead. weight off my shoulders. I didn’t get the promotion when the Unsurprisingly, however, after a year of restructure finally happened months after singing The Wiggles and having one-sided my return. Instead, I got a new title. When conversations with a human blob, I was I asked why I missed out on the role I had pretty rusty at my job and it took my brain wanted, they told me the person who got it a while to switch back into gear. It took had really stepped up that past year (when a lot of smiling and nodding for me to feel I was of, you know, having a baby) and that competent again. the role really needed to be full-time. I realised I had changed after all. So much. And while I don’t begrudge the person I felt like suddenly I’d been thrown back who did get the role for getting ahead, it’s into my old life but I was a completely still a bitter pill to swallow when you know different person—and those two worlds that job would have been yours had you not were now colliding. taken a year off and if you didn’t now have Some people return to work and breathe a kid.

My pride took a huge dive after that, but the good thing is, when you’re a mum you learn to put things into perspective. Once upon a time I would have been overwhelmed by my devastation, whereas now I can brush it off much easier. I made my choice to work part-time, but that doesn’t mean it doesn’t still hurt. But it’s not just the big moments like team restructures that you need to prepare yourself for, it’s also the everyday things: The meetings you’re left out of, the emails you’re left off “because you’re only part-time”, or when your desk gets moved to the end of the row beyond the most junior member “because you’re hardly ever here.” If there’s one piece of advice I can give, it’s to ask your boss about what you returning part-time means to them. For some people, part-time is the perfect option to stay in the game while being able to take a step back from the pressure and responsibility. But if you’re there to still work hard and get ahead, then you need to make sure you’re in a company that will let you do it. It’s all well and good letting you go part-time, but if that then means you’re pigeonholed and overlooked for promotions and unable to thrive when that’s what you still want, then maybe it’s not the right workplace for you any more.

Extracted with permission from Not So Mumsy: Finding Happiness, Confidence and Your Style in Motherhood, by Marcia Leone (Murdoch RRP$39.99) Pregnancy BUMP & baby

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bagged it

L OV E

Nappy days ARE HERE

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intimacy

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Bringing sexy back after baby Hormones, libido, and intimacy – pregnancy changes your body in weird and wonderful ways. Dr Catherine Stone (thefaceplace.co.nz) and nutritionist Jessica Giljam-Brown (wellnessbyjessica.com) share what to expect after birth and provide tips on how to renew intimacy with your partner.

ex and intimacy might be the last thing on your mind after everything your body has gone through during birth, but at some point, many women start to ponder the mechanics of sex and if it will ever feel normal/good again. While there is an endless amount of information on your pregnancy week-by-week, the sad reality is that your health, hormones, and body after birth is often overlooked. Many women feel as though their libido has lost its way indefinitely and that they are beyond help. In fact, it is quite the opposite. Pregnancy is an incredible journey that puts a massive demand on the female body to ensure the baby growing inside you is well nourished. In addition to hormones that change your body physically and your mind emotionally, pregnancy will also change your intimate bits. From painful sex and reduced sensitivity to a leaky bladder, all of these symptoms are completely normal, and there are several things you can do to manage them and to feel sexy again!

POST-PREGNANCY DEPLETION

After birth, hormones such as oestrogen and progesterone go from the highest they will ever be to the lowest, which can contribute to the feeling of anxiety, sadness,

or irritability postpartum. Mix all of this in with the flood of oxytocin that enters your system right after delivery (if you have a vaginal birth) and you have a complex cocktail on your hands that will affect your mood, energy, and libido. To start the road to recovery, it’s important to check your iron, vitamin D, and vitamin B12 levels, as well as your thyroid function post-pregnancy. These vitamins and hormones are responsible for regulating temperature, organ function, and mood. Looking at what you are eating in addition to some strategic supplements can also help dramatically. If you are eating food that feeds and replaces your cells, you have the best chance at optimal hormone function and lower chance of libido-killing conditions like depression. A diet rich in what is commonly known as “aphrodisiac foods” is said to improve libido. Try adding things like oysters, crab, red meat, fortified breakfast cereals, and pine nuts to your diet, as well as foods high in protein and zinc for energy. Think poached eggs and brassica vegetables like cabbage, kale, and bok choy.

THE INTIMATE BITS

Some women find that sexual intercourse becomes painful after birth, while others notice a reduction in sensation or dryness. Pregnancy BUMP & baby

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The more we talk about sex, libido, and relationships, the more normalised it will become.

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This is all very normal – your genital region has seen a lot of action, and it’s not over just yet. In addition to contractions that will help shrink your uterus back to its original size, you may have a swollen or bruised crotch for a while. If you’ve had a C-section, this will mean a puffy belly and painful incision that will take around six weeks to heal. In addition to giving yourself time to heal, it’s important to start things off slow when it comes to sex post-baby. Focus on finding a quiet, interruption-free zone and give yourself plenty of time to get aroused. It’s also important to use lubrication to avoid painful sex – a problem that can snowball into flagging libido and growing relationship tensions. Kegel exercises of the pelvic floor muscles will also help provide strength and

stability following delivery and can help make sex less painful and more enjoyable. They are very simple, and can be performed almost anywhere.

NATURAL LIBIDO-BOOSTING REMEDIES

Hormones aside, a recent study in The Journal of Sexual Medicine found that psychological factors, not just physical ones, predict whether women will regain their libido after birth. The biggest motivator is said to be feeling connected to your partner. Sex is the bridge between the physical and emotional, and in long-term relationships, where stress and sleep deprivation is a factor, you have to be intentional about your desire to connect. There are simple and easy things you can try from the comfort of your own

intimacy

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Zealand. The Face Place (thefaceplace.co.nz) provides two different technologies that can improve sexual function, reduce painful sex, and leaky bladder or urinary incontinence for women: The O-Shot and ThermiVa, while men can benefit from the P-Shot. The O-Shot, also known as the “Orgasm Shot”, is designed to improve sensation and lubrication in women while reducing pain during sex and improving orgasm. “Many women find libido improves as sex becomes more enjoyable,” says Dr Stone. The O-Shot has been shown to help with leaky bladder, which is common in women after childbirth and during menopause. ThermiVa involves using a specialised wand that heats the tissues of the vagina and labia to 42-46 degrees, stimulating increased blood flow and tissue tightening. This treatment can also improve the external appearance of intimate areas by tightening the skin of the labia. Dr Stone says the pain-free treatment is “pleasant and feels like a warm massage.” For best results, a course of three to four treatments spaced four weeks apart is recommended. The P-Shot, or Priapus Shot, boosts sexual performance in men as well as improves erection hardness, sensitivity, and (sometimes) size. While typically not prescribed for increasing penis size, Dr Stone says it’s a “nice side effect if you are looking for improvement in other areas.”

EMOTIONAL RESILIENCE home to increase desire. This includes: • Getting to know your partner over and over. Try spending some time each night talking about your feelings, desires, and what you might like to do with each other without actually going all the way. • Mixing things up and changing routine also has its benefits. New experiences have said to help your brain produce the chemical dopamine, in anticipation of an amazing outcome. Dopamine is responsible for motivation and has a major effect on sex drive – so give something new a go to get that surge happening. • Support each other around the house and remove imbalance. It is typical for one person (usually women) to take on the majority of the work around the house when a baby is born. When the imbalance

is substantial, that one person is likely to feel more exhausted and resentful. • Ban devices from the bedroom and prioritise intimacy with your partner. Do things that make you feel closer as a couple, such as date nights or simply cuddling up on the couch in front of the fire.

IF INTERCOURSE IS STILL PAINFUL

For women still finding intercourse painful after a couple of months it’s important to seek help, as there are several things you can do to increase your libido, boost sexual performance, and add to your sexual satisfaction over time. This includes calling in the professionals. Today, there are some fantastic sexual rejuvenation treatments available in New

Adapting to your new life as parents is both an incredibly rewarding and stressful journey – life is now very busy, so it’s important to give yourself and your partner some time to “rest and digest” to reduce adrenaline (stress hormone). Remember to keep talking, and to work on flooding your body with happy hormones for at least five to 10 minutes a day. This can shift your whole physiology and can be easily achieved through meditation, breath, laughter, and gratitude for each other. The more we talk about sex, libido, and relationships, the more normalised it will become. We are all human, and many of the issues we face as women (and men, for that matter) can be treated naturally and through professional help. So let’s keep the dialogue up and work on supporting each other every step of the way. Pregnancy BUMP & baby

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Your patients are in great hands! We take extra care to make sure having an Ultrasound or X-ray is as easy as taking a photograph. Horizon Radiology offers a wide range of diagnostic imaging services including general, musculoskeletal, vascular and pregnancy scans, ultrasound guided steroid injections and x-rays. Our 12 clinics are located around the greater Auckland area. Each of our clinics has patient car parking and we offer a modern and friendly environment for your patients to relax in. Given our large geographical spread we are sure to have a clinic that is in a convenient location for your patients. Clinic locations include: Smales Farm Akoranga Dr (Northcote) New Lynn Henderson Ponsonby Queen Street

Lunn Ave (Mt Wellington) Sylvia Park Watford St (Otara) Dawson Rd (Otara) Manurewa Manukau

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Pregnancy BUMP&baby issue 10

Articles inside

Bringing sexy back after baby

Show us your BUMP

My pregnant journey