Babber. NCT magazine for Bristol. Jan16 by BristolNCT

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babber

Photo courtesy of: John Grindle & Gemma Screen

2016

WELCOME

babber in this issue...

Bristol - page 5 06 09 11 13

Babywearing in Bristol Getting crafty in the community Family walks in Leigh Woods The new mum across the road... 11

Wellbeing - page 15 16 18 20 22 27 29

Take the weight off More than just a cold Bonding with your bump 10 myths about parenthood and mental health Have you done your pelvic floor exercises? Tummy time

Photo courtesy of: BristolMum

Photo courtesy of: Waterbumps

Lifestyle - page 31 32 34 36 37 38 40

Taking the plunge: Baby swimming Beautiful shoes for growing feet Apps for digital parents Tales of a Bristol dad (comic) Breastfeeding bras - FAQs 50 Recipe - Carrot and butterbean hummus

69 Photo courtesy of: Oddsox

babber

www.nct.org.uk branches bristol facebook.com bristolnct /

BRISTOL NCT

2016

babber

WELCOME

Welcome

Sarah Norman & Becca Sewell

BRANCH CO-CHAIRS Welcome to issue one of babber, the Bristol NCT newsletter. 2016 looks to hold lots of exciting challenges, be that as parents or parents to be. Perhaps your family is growing - or just starting? As NCT launches a national campaign "Beyond Baby Blues" to raise awareness of perinatal mental health, we're doing what we can to support parents here in Bristol. Did you know that 50% of mothers worry about feeling low or depressed when their babies are eight months old? Clearly this is a topic we all need to discuss more openly. This year we hope to expand the number of free meet ups we offer parents in Bristol. So that every parent has a support network to turn to and no family is left behind. To do this we need parents like you to help - more information on this inside. As well as debunking 10 common mental health myths, this issue answers your questions on breastfeeding bras, gives recommendations on babywearing in Bristol and features some of the mobile apps which makes parenting on the go that little bit easier. Enjoy!

BRISTOL Parenting in

Photo courtesy of Jenny Clarke

Photo courtesy of Destination Bristol

Photo courtesy of BristolMum

Photo courtesy of Jenny Clarke

Photo courtesy of Laura Corry

Photo courtesy of Oddsox

Photo courtesy of Laura Corry

Photo courtesy of Makey Manas

Photo courtesy of The Bristol Parent

BRISTOL

5 COOL PLACES TO VISIT WHEN

BABYWEARING IN BRISTOL By Eleanor Wilcox, Bristol Parent

Images courtesy of Instagramers: @oak77uk, @rodemerson, @robot_d, @charlottepain90, @crywolv

Originally published on thebristolparent.co.uk. Eleanor lives in south Bristol with her husband, labrador puppy and daughter, Tibbs.

I used to love using a sling for Tibbs, although we never progressed further than the standard Baby Bjorn. I sometimes wish I’d got more into baby/toddler wearing, I love folding her little body into my squishy bits and cuddling her tight. Only using a buggy for nap walks is a bit restrictive. If you’re still doing the sling or carrier thing, or you’re visiting Bristol for the first time with a little one, here’s my top list of different places for a Bristol walk, which aren’t so easy with the buggy.

1. St Nicks Market

It’s doable, but not enjoyable at lunchtime with a buggy. With a sling, you can head into the shopping area, shimmy into the Aladdin’s cave of small shops, and lean over the counters to try bits and bobs without slowing down the hungry hoards. And you can sit down at Ah Toots and eat a giant cake. Live the dream!

2. Christmas Steps

I’ve only been there twice, because there are a lot of BRISTOL NCT

yes, really) steps which aren’t ideal for wheels. Start at the top with the sling, and check out the shops at the top where the end of Colston Street hits the steps. (

There’s the crazy vintage goods shop Dig Haushizzle. Awesome for if you want to pick up a stuffed something or a reclaimed something else. There’s Weber and Trings, the specialist liquor store and off license where the connoisseurs go for their booze. And right opposite, there’s the Bristol Cider Shop. I’ve heard nothing but good things about the pub at the bottom, the eponymous Christmas Steps, since it had a re-furb.

3. Perry Road

This has been on my list for so long and I still haven’t managed it. We drive past the windows of the glorious looking shops. The Japanese store, Amelie and Melanie, with the amazing kimonos in the window. Clifton Fine Art, a fab independent gallery. TShop, loads of rare and indy label sweaters and t-shirts. Cremona House, the 140 year old Bristol violin and cello specialist. Lastly, Bristol Handmade Glass, the Bristol Blue Glass specialist. Definitely one to browse without a pushchair!

4. Arnos Vale Cemetery

Controversial, because the majority of it is ok for buggies and it’s a great place for toddling. But if you’re the type that likes to take the steep paths, get amongst the wonderful Victorian gravestones and tombs, find the gems and take your time, it’s ideal for the sling walk. Plus, the coffee and changing facilities at the cafe are awesome.

5. Picton Street, Montpellier

Again, controversial as this is a very kid-friendly area, but if you want to really explore, you need hands free and distraction free browsing.

"the coffee and changing facilities at the cafe are awesome" The Radford Mill Farm Shop, which is the in-town retail arm of the farm of the same name out near Bath, is brilliant. La Belle Boutique’s vintage clothing and homewares are incredible, really original stuff. The Bristolian is a wonderful place to grab a coffee and has a strong breakfast game. Bohemia has retro fashion and homewares at pretty affordable prices. Read more from Eleanor at

www.thebristolparent.com

BRISTOL NCT

GETTING CRAFTY IN THE COMMUNITY BY MISTY TUNKS

The original Makey Mama herself talks about starting a community based business and how getting crafty is supporting mothers in NICU. Like most pregnant women I had no idea what my baby journey was going to entail. I had no idea that at the same time as gestating my little girl, I'd also gestate a business idea. I could have guessed that I'd be wrapped up with my own baby but never foresaw that other people's babies and pregnancies would be so central to my life. As a new mama with a creative teaching background I feel strongly about enabling other mamas and pregnant women to have a creative outlet.

So I set up 'Makey Mamas' where I offer creative one-off workshops in a range of subjects; from Natural Skincare products and crochet bootie making to Pregnancy Bump Casting and a whole lot more! Through Makey Mamas I can support the wellbeing of the women through creative therapeutic activities whilst they relax, learn new crafty skills, and make lovely things for their bumps and babies. I've been guided through this process by my solid and supportive NCT group who

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BRISTOL

inspired me to think of Makey Mamas as more than just a business.

"After a tough start and long journey in

Now I'm thrilled that Makey Mamas also exists as a growing online community of mamas who get creative for important causes.

a crochet heart. It made my first

As a community we ran a Mini Bootie Trail across Bristol, and afterwards the mini booties were donated to the NICU ward at the local hospital.

contributing some crochet stars for

Inspired by this, Catherine, a mum of a NICU baby got in touch and challenged us to make crochet hearts as Mother's day gifts - one for every cot in the Intensive Care Unit in the South West. The response was so immense she challenged us again to make purple crochet stars for World Prematurity Day.

NICU I was genuinely touched to receive Mother's Day special and certainly one to remember. I wanted to help by World Prematurity Day as receiving the smallest present can make you feel special and a real mummy despite everything else that is going on." Katie Halliday

To find out more about Misty and her community of Makey Mamas visit www.makeymamas.co.uk

Photos courtesy of Makey Mamas

Family walks in

leigh woods BY HILARY DOUGLAS SMITH Photos courtesy of BristoMum

BRISTOL NCT

Autumn is above all my favourite season. As there are not many Autumnâ&#x20AC;&#x2122;s days left this year, my kids and I decided to get out in the fresh air and enjoy it while we still can. We ventured to Leigh Woods which is a designated nature reserve and lies just outside Bristol. Leigh Woods is free and open from dawn until dusk every day of the week. There is also free parking. There are different pathways throughout Leigh Woods that you can choose depending on the length and level of challenge that you require for your walk. We opted for the red pathway, which turned out to be just the right length and fairly flat. Leigh Woods at this time of year is beautiful and the ground that we walked was a carpet of leaves. My children loved exploring and discovering. We gathered a nature collection; which, apart from the usual sticks, included acorns, as well as some leaves and a nut that we could not identify.

"My children loved exploring"

Photos courtesy of BristoMum

I felt bad that although I love trees, I have little knowledge of each one and cannot tell an Oak from an Elm. I decided there and then that this would not be the case for my children. We collected a few Autumn leaves to take home and identify later. I figured that a good way for children to learn is by discovery and learning for themselves. By the time we were nearing the end of our journey through Leigh Woods, the rain started falling but the ceiling of leaves above our heads protected us from the worst of it. The pitter patter of rain drops, the crunch of Autumn leaves underfoot and the damp, woody smell all added to our experience; it felt good to have our senses challenged. Leigh Woods is a wonderful place to take kids. For more information about Leigh Woods, please visit the National Trust website Hilary runs local parenting blog BristolMum. For more information visit www.bristolmum.co.uk

Photos courtesy of BristoMum

The new mum across the road...

CAN YOU HELP HER?

Across the city there are parents feeling alone in need of a support network. We want to reach these parents to ensure that no family gets left behind. But we need your help.

BY GEMMA SCREEN

Photos courtesy of NCT

BRISTOL NCT

2016

BRISTOL

he first thought that springs to mind when many of you think of the NCT will be classes. And our antenatal classes are a fantastic part of what the NCT does, helping thousands of new and expecting parents every year.

love to do the same for other festivals. But with such a limited resource we cannot commit to any more, leaving thousands of parents without adequate changing and feeding facilities when they go out as a family to large scale events across Bristol.

But it isn't all about the classes. Nationally, the NCT campaigns government on behalf of parents to improve legislation and publishes valuable research into vital issues such as perinatal mental health.

And it's with a heavy heart that we've had to reduce the tours of St Michael's delivery suite and MLU for expectant parents - again down to a lack of volunteers.

But supporting parents in their local community? This There are parents in your community who need task falls to the branches. Teams run by volunteers, help. Our help. Your help. often parents - just like you. Volunteers juggling babies, pregnancies, a job, housework, relationships "parents in your and everything else that life throws their way.

community need help" The nearly new sales, the meet-ups and social groups, hospital tours, first aid courses, baby change Volunteering probably isn't what you think it will facilities at local festivals - all completely reliant on be. I started volunteering not out of an volunteers. overwhelming philanthropic urge, but to help build my self esteem and give me a sense of Bristol NCT branch, one of the largest in the country accomplishment at a time when I felt like I was in terms of members and geography, is run by just a losing my identity. handful of volunteers. We are desperately under resourced, and are reaching out asking for your help. Most of our volunteers contribute just 1 or 2 hours a week. Less than 17minutes a day. Work done at A lack of volunteers in 2015 has seen our parenthome, squeezed in around naps and feeds, baby meet ups plummet from over 20 a month across the classes and nursery pick ups. city, to just four. A valuable, and, most importantly, free resource now unavailable in many parts of the I'm so very proud of the work we do. I just wish we city leaving parents in Bristol feeling alone and could do more. The question is, what can you do without vital support networks which can make all to help parents in your area? the difference. Current vacancies include membership secretary, We have stopped running baby first aid classes, volunteer coordinator, running meet ups for despite huge demand. Because there is nobody to parents, hospital tours, first aid coordinator, coordinate them. marketing, design plus many more. Providing the baby change tent at Bristol balloon fiesta is one of our highlights each year, and weâ&#x20AC;&#x2122;d

For more information on how you can get involved email coordinator.bristol@nct.org.uk BRISTOL NCT

WELLBEING

Take the weight off

Ali Burlingham from WaterBumps Bristol takes us through the benefits of exercising in water during pregnancy

Photo courtesy of WaterBumps

How important is exercise in pregnancy? I just want to crash out on the sofa!

It can also help improve circulation, increase muscle tone and build stamina. Plus you’ll love the feeling of weightlessness you get in the water as your pregnancy progresses!

With as many as one in five women suffering with hip ache, and between half and threequarters with lower back ache, at some point during their pregnancies (Baby Centre), it’s crucial to stay fit and mobile during this period of rapid change for your body.

What are the benefits of a class ?

We all know that being pregnant takes its toll on your energy levels, muscles and joints - and even your sleep!

Why exercise in water?

Exercise in water is particularly good in pregnancy as this supportive, buoyant environment enables you to exercise safely by reducing the stress on weight-bearing joints, bones and muscles, while also providing the correct support for your growing bump.

WaterBumps’ water-based classes are specially designed around gentle exercises which help you strengthen, stretch and relax your body; helping you cope with the physical demands of your pregnancy, alongside your day-to-day routine – all with the huge benefit of being in the water! Here at WaterBumps we understand pregnancy, and also appreciate that every pregnancy is different, so we always carefully tailor our classes to each individual mumto-be, week-by-week.

“I had a lot of back pain and pelvic pain and went from being very active pre pregnancy to being unable to do much at all - the classes allowed me to move, stretch and relax. It was lovely to take the weight off – literally, whilst meeting other mums to be” Heather Burlton – client at WaterBumps. WaterBumps classes take place in North Bristol, South Bristol and North Somerset, to find out more call 01275 400 800 or visit www.waterbumps.co.uk. BRISTOL NCT

2016

WELLBEING

MORE THAN JUST A COLD ONE FAMILY SHARES THEIR EXPERIENCE

It is estimated that one in three babies in the UK develop bronchiolitis in the first year of their life. By seven months old, like most other babies, Leo had already had a number of colds. Nothing serious, just normal baby illnesses. So last October when he started to come down with another I wasnâ&#x20AC;&#x2122;t too worried.

Photo courtesy of Gemma Screen

The doctors diagnosed Leo with bronchiolitis, an extremely common childhood illness. His airways were inflamed and his body was working so hard to breathe he didnâ&#x20AC;&#x2122;t have the energy to feed. To stop him getting dehydrated they put a tube down his nose to his tummy and we started feeding him expressed milk via the tube.

As the day progressed he started to go off his food and milk and we noticed his breathing was fast - over 60 breaths per minute. We rang our GP and got an emergency appointment for later that afternoon.

We were admitted and stayed in hospital for three nights for monitoring. The doctors needed to monitor heart rate and temperature, but also his breaths per minute and blood oxygen levels.

By the time we saw the doctor Leo had worsened, he was uncharacteristically sleepy and missing breastfeeds. The doctor was concerned and sent us straight to A&E at the BRI.

Over the course of our stay treatment was pretty minimal, we were given a course of steroid medication, normal paracetamol and tried a salbutamol inhaler.

By the time we arrived at the hospital Leo was drifting in and out of sleep, still not breastfeeding. By now he was grunting and sucking his stomach in under his ribs to catch his breath.

Leo was so young that the impact of the inhaler was negligible. We simply had to wait under the watchful eyes of the BRI doctors and nurses. BRISTOL NCT

2016

After a rather frightening and exhausting few days, we were sent home. Over the next nine months, we were admitted to hospital a further ten times with the same symptoms, diagnosed as Viral Induced Wheeze. Over time, Leo became more responsive to medication and we tried different treatments. A salbutamol inhaler and viral wheeze action plan, a steroid inhaler and, most recently a drug called montelucast. All with the hope that we could prevent a common cold turning into a hospital admission.

"We were admitted to hospital a further 10 times" Once in hospital he was given â&#x20AC;&#x153;burstsâ&#x20AC;? of the salbutamol inhaler - up to thirty puffs an hour combined with steroid medication and oxygen where needed. Thankfully, we got quicker at identifying his symptoms and were able to get him into hospital and receiving treatment before his breathing difficulties made him seriously poorly. Until that first hospital admission I had no idea of what symptoms to look out - which is scary when its such a common illness. One nurse told us that bronchiolitis and viral wheeze is the most common cause of A&E hospital admissions over the winter months. Twelve months after our first hospital admission, Leo has just recovered from two colds with no hospital admissions. Hopefully this is a sign that things are improving and that a simple cold won't be such a concern in the future.

WELLBEING

Know the symptoms When to seek medical advice Struggling to breathe Poor feeding (<half usual amount over 2-3 feeds) No wet nappy for 12 hours or more Fast breathing 50-60 breaths per minute High temperature 38C (100.4F) Tired or irritable Under 12 weeks old

When to call 999 Severe breathing difficulties Exhaustion from trying to breathe Muscles under ribs sucking in with each breath, Grunting with the effort of trying to breathe, Rapid breathing 60+ breaths per minute Unable to wake/won't stay awake Breathing stops for 10 seconds+ Regular shorter pauses in breathing, 5-10 seconds

For more information visit:

www.morethanacold.co.uk www.nct.org.uk/parenting/bronchiolitis-childre n BRISTOL NCT

PREGNANCY

5 WAYS TO BOND WITH YOUR BUMP

1. MASSAGE

After the first trimester this is a great way to spend some quality time with your baby. Using creams or oils when massaging may not prevent stretch marks, it is still a great relaxing ritual for you and your baby. 2. TALKING/SINGING

From about 23 weeks your baby is listening to the soundtrack of your life, internal and external! It may feel strange but research suggests that talking and singing to your bump helps with bonding even before your baby arrives. 3. SWIMMING

Swimming helps you relate to how your baby feels, floating in a fluid. Its gentle exercise and the release of happy hormones can only be good for you both.

5. KEEP A SCAN PICTURE WITH YOU

A great way to remind you that your bump is home to a little person. It will help you visualise the development of your baby even let you know if it ’ s him or her. 3D scans can be done at any time in your pregnancy. For the best results we advise at having your scan done between 26 and 31 weeks, though scans outside of this range can still give fantastic results. Ultrasoundbabyface ’ s unique App allows you to take with you the full 3D experience of your scan.

For more information on 3D scanning check out

www.ultrasoundbabyface.com

4. RESPONDING TO YOUR BABY'S MOVEMENTS

Feeling your baby moving about lets you know what they ’ re up to and responding is the closest you can get to communication at this stage. Rubbing where baby moves and feeling them kick back is your first “ conversation ” - nothing is quite so exciting.

Photo courtesy of NCT

BRISTOL NCT

10 myths about parenthood and mental health

Photo courtesy of NCT

2016

WELLBEING

Our #BeyondBabyBlues campaign aims to encourage people to talk more openly about maternal mental health, to avoid the mistake of dismissing potentially serious mental health issues in themselves, friends or family and to seek help. There are so many myths and misconceptions around mental health issues, such as postnatal depression and the baby blues, which can lead to new parents suffering in silence and unable to seek help when they need it. Here are some of the most common ones.

Myth #1: Pregnancy is a happy time; pregnant women don’t get depressed Pregnancy is a happy time but depression and anxiety are common mental health issues during pregnancy and after birth. Pregnancy is generally seen as a time of happiness and excitement. Perhaps because of this, depression in pregnancy can be difficult both for women and the people around them to accept and recognise. In any case, depression doesn't always manifest itself in the emotion of sadness; it can also present itself through feeling an utter lack of motivation or worthless. Be open about how you’re feeling with your GP, partner, friends and/or family; it’s so important not to hide your emotions if you are feeling low or struggling.

Myth #2: It’s just the ‘baby blues’, I’m fine It could be the ‘baby blues’, which can leave some mums feeling emotional, irritable, low and/or tearful within the first few days or weeks after giving birth but, if symptoms persist or worsen, begin at a later stage, or even in pregnancy, it can be something more serious, such as antenatal depression (AND), postnatal depression (PND) or post-traumatic stress disorder (PTSD). There’s a danger this can be labelled as the ‘baby blues’, and therefore many mums don’t seek help. Our #BeyondBabyBlues campaign is about encouraging parents to talk more openly about maternal mental health, to avoid the mistake of dismissing potentially serious mental health issues in themselves, friends or family, and to seek help.

Myth #3: If I’m diagnosed with a mental health issue, my baby will be taken away from me This is a huge misconception that prevents many new mums from seeking help sooner. When diagnosed with a mental health issue like PND, your GP will be focussed on getting you better by offering medication and/or counselling. The aim of healthcare professionals is to keep families together. Perinatal mental health specialists will also often work with mums to help with bonding and attachment.

Myth #4: If I tell anyone about my mental health worries, they will think I’m a failure or a bad parent or that I don’t love my baby Having a mental health issue does not make you a bad parent or a failure. Adjusting to being a new parent can be an emotional and difficult time, especially if you develop depression or anxiety. Mums and dads suffering with mental health worries often feel a strong bond and connection with their baby, despite their low mood or anxiety. For others, ongoing untreated depression can make it hard to emotionally connect. Taking the step to seek help is the best and bravest thing you can do.

Myth #5: Mental health problems only affect certain people Mental health problems can affect anyone regardless of age, social background or relationship status but there are parents who are at a higher risk of certain mental health

WELLBEING

issues like PND, such as younger mothers or those with a history of mental illness. If you don’t feel ‘right’ within yourself talk to someone and/or seek help from a professional.

"Mental health problems can affect anyone" Myth #6: I will be forced to take medication You won’t be forced to take medication, such as anti-depressants, when diagnosed with a mental health issue but it may help you in the short term while you find long-term techniques to help boost your mood. Medication can be useful in helping you feel that bit better and then enable you to do other things to aid your recovery, such as exercise, meeting other parents or counselling. Most medication is prescribed for a six-month period and this may be all that you need in order to help your recovery; but you can take them for longer if you need to. Always seek advice from your GP before stopping or changing any medication as it’s important to do this slowly and in the recommended way. Some mums also fear they may become addicted to medication or, if they’re breastfeeding or pregnant, believe they cannot take anything because it might harm their baby. There are a number of anti-depressants, for instance, that are safe to take when breastfeeding and during pregnancy so talk to your GP to find out more. BRISTOL NCT

2016

Myth #7: I’m the only one who feels this way According to our research, half of new mothers are concerned about their mental health and many are suffering in silence, so you are most definitely not alone. It can feel incredibly isolating when you suffer with a mental health illness so it’s important to tell someone how you’re feeling and seek professional help as soon as you can. The sooner you seek help the quicker you will find a way to feel better. Attending a support group can help alleviate the isolation that you feel, simply talking to others who have been through it or are in a similar situation will help you feel less alone and more understood. It is important though to check that these groups are properly safeguarded with well-trained staff and volunteers who have access to clinical supervision and support for themselves .

Myth #8: Only mums suffer from mental health issues like postnatal depression Men can suffer from mental health problems such as PND or PTSD too. Research from NCT found that more than 1 in 3 new fathers (38%) are concerned about their mental health. In general, studies have shown that one in 10 dads has PND and fathers also appear to be more likely to suffer from depression three to six months after their baby is born than at any other time.

"Men can suffer from PND or PTSD too" In addition, following a traumatic birth, fathers can be more prone to PTSD than mothers because they witness the trauma first-hand and can feel so helpless during the experience.

WELLBEING

Myth #9: There’s nothing I can do to help a parent suffering with mental health issues Often a friend, family member or colleague is the first to notice when something isn’t right. Just being there, listening and providing nonjudgemental emotional and practical support can help. Gently encouraging them to speak to their GP, midwife or health visitor is also important. You can also access reliable information about antenatal and postnatal mental illness (examples below), as this might help you understand how you can help and make a difference.

Myth #10: I’m never going to feel better Recovering from a mental health problem takes time; it’s not something you can simply ‘snap out of’. Here are a few tips that may help you on the road to recovery:

Find what works for you whether it’s exercise,

mindfulness, medication, attending support groups or therapy like counselling or cognitive behavioural therapy (CBT).

Practise self-care: it could be just a few minutes each day to do something nice just for you, looking after yourself is really important.

Sleep! This can be incredibly difficult when you have a baby but sleep is so important.

Talk to other parents, this could be through an online support group, attending a peer support group or local NCT branch events. It can be difficult to talk about mental health issues during pregnancy or in the early weeks and months of parenthood but it's so important to seek help if you need it. Share how you're feeling - you are not alone. BRISTOL NCT

Image courtesy of NCT

HAVE YOU DONE YOUR PELVIC FLOOR EXERCISES TODAY? BY SARAH LANGFORD It is vital that pregnant women, train their pelvic floor 1 ) To lessen the chances of stress incontinence after birth, and 2 ) To help with childbirth itself.

2016

What is the pelvic floor?

WELLBEING

What weakens the pelvic floor?

The pelvic floor is a “sling” of muscles which run from your pubic bone to your tailbone, and extend cross ways as well, from one sit bone to the other.

Contrary to belief, it’s not childbirth that weakens the pelvic floor, it’s actually being pregnant.

There are two types of muscle in the pelvic floor: fasttwitch and slow-twitch.

Pregnancy develops over a 9 month period; your baby gradually gets heavier which creates more pressure on that sling set of muscles underneath you. If your pelvic floor isn’t strong enough to withstand baby’s weight, coupled with the amount of intra-abdominal pressure created when you laugh, cough or sneeze, chances are you will wee yourself!

Fast-twitch muscles are fast to contract and fast to fatigue. Imagine you’re at home on the loo, weeing away, and the postman knocks on the door – it makes you sit up and stop weeing, doesn’t it?! Here, the fast-twitch muscles closed your pelvic floor suddenly, and stopped any further urine coming out, mid-flow. To work these muscles, you need to switch your pelvic floor “on” then “off”, like a light switch, so it’s a strong “lift up and let go” action. Start with 5 to the front, 5 to your back passage, and then increase this to 10-15 squeezes for 2-3 sets of 1015 squeezes.

All the more reason for you to do some exercises now. Off you go!

To get help with your fitness pregnancy and post natal questions email Sarah Langford on:

sarahlangford13@hotmail.com.

Slow-twitch muscles are slow to contract and slow to fatigue. Imagine you’re in a meeting at work, and you’re desperate for a wee. Here, the slow twitch muscles are in a held, active state, to help hold urine in your bladder. To work these muscles, it’s more of a “draw up, hold and close” action, then a “slow release and relax” of the muscles. 1 set of 5 of these daily initially, increasing the hold from 3 to 5 to 10 seconds. Oh, and don’t forget to breathe!

Photo courtesy of Sarah Langford

BRISTOL NCT

TUMMY TIME BY LEONIE DE MEARNS Photo courtesy of NCT

You may already be familiar with the notion of giving your baby tummy time, but why is it so important and what if they don't like it? Regular waking time spent lying on the tummy ensures the structural health and fitness of your baby that no other position can achieve. It allows normal, natural development to occur and by activating important reflexes, is the basis for progression through each of the 'milestones' to come. In this position, babies develop spinal curves, build core strength and establish the coordination required for them to push-up, rollover, crawl and eventually pull to stand. At a sensory level, spending time with the front of the body resting on the Earth offers comfort to the softest and most tender parts of the body.

Lying tummy down brings a sense of safety, stillness, steadiness and connection, inviting a sense of trust that the Earth will support and provide. It awakens and soothes the sensory processes of the parts of the body being compressed.

"Lying tummy down brings a sense of safety" We breathe, kiss, hug, take in nourishment from food with the front of our bodies. It is from here that we open to life and connect with others.

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WELLBEING

When lying face down, the visual and external world is easily minimised and babies can turn their attention within, so becoming more intimate with themselves and their inner experience. Many young babies naturally bring their hands near the mouth while on the tummy. This can encourage them to suck on their own hands, which is a very important self-soothing process, helping self regulation.

Try the 'little and often' approach and never keep your baby there against their wishes. The

"an opportunity to experience free and unhindered movement"

If you find that your baby struggles against naps, resists bed time, startles easily, does a lot of back arching or has digestive problems such as wind, constipation or reflux, then supporting them to spend more time lying on their tummy could be really helpful.

way we move a baby into tummy time also affects their experience of being there. I teach mums and dads how to roll their baby slowly onto the tummy. In this way they have time to adjust to being in this position and have a sense of how they got there.

Physiologically speaking, laying on the tummy stimulates activation of the parasympathetic nervous system (PNS), the part of the nervous system that controls the relaxation response. When the PNS is balanced and active, the body has the ability to

I like to include tummy time as part of more general 'floor time' in which babies are given an opportunity to experience free and unhindered movement on a flat and non slippery surface, with time given to lying in all positions â&#x20AC;&#x2039; front, back and both sides .

"make floor time part of daily life" move into deep states of rest, encouraging blood flow to the organs, a lowered heartbeat, healthy digestion, strong immunity, relaxed sensory processing, and even a greater capacity to bond with other people.

What if they don't like it?

Start gently, for example, with your baby lying on your chest, tummy or lap. Join your baby on the floor, stroke their back, offer gentle encouragement and listen to the noises they make.

You can make floor time part of daily life so it doesn't feel like a chore or something you must do to your baby. You could prepare a space that is comfortable and inviting, perhaps that is dedicated to floor time and doesn't need to be prepared every time. Put down a blanket, some cushions for the grown up and bring some toys nearby. If an inviting comfy space is there waiting for you, it will be easier to utilise. Leonie De Mearns offers Baby and Postnatal Shiatsu. For more help with tummy time contact her at www.ombaby.co.uk or 07768789661. BRISTOL NCT

LIFESTYLE

Life as a parent

TAKING THE PLUNGE Baby swimming has so many wonderful benefits, there ’ s little surprise it ’ s becoming more popular. But with so much choice, how do you know where to make your first splash? Water Babies gives advice on what to look for in a baby swim school and going solo. Photo: Benjamin & Emma courtesy of Water Babies

You’ve decided to take your baby swimming, which is wonderful for your baby’s health, development and safety. It helps them grow in strength and coordination, as well as communication skills. It even helps their developing brain make important connections, aids bonding and sleep patterns.

taught varies, as well as the research and training that goes on behind the scenes.

Ultimately, the main thing you need to consider is yours and your baby’s safety. Swimming is one activity where if it’s taught badly, it can be dangerous. To give parents more of a clue So the big question is… how? about baby swim schools, Water You’ve a few choices: go it alone, Babies has been involved in join special baby-friendly producing the first ever national sessions at your local pool, or find guidelines for the safety of a specialist baby and toddler babies and toddlers during swim school. If you choose to go swimming lessons. yourself, or with friends, there is a lot of helpful information out New guidelines there, though not all of it is Working with swim nappy accurate. company Splash About, and the national governing body for Baby Centre has some sensible swimming, the ASA, these advice on taking your baby guidelines were published by swimming in a public pool, water the British Standards Institution temperatures and what kit you’ll (BSI) in October to help keep need. children under 3 years old safe in swimming pools. It provides a Ask the experts standard for all British baby Swimming with a specialist baby swim schools to adhere to, and swim schools has a few distinct for parents to rely on. advantages such as warm, private pools and expertly trained As well as setting standards for teachers. But not all baby swim safety, the guidelines also look schools are the same. The way after babies’ wellbeing during the classes are structured and swimming lessons, appropriate

swimwear, good standards in underwater photography, a focus on pool operation, including temperature and hygiene, and best-practice teaching methods. We’re really excited to have been involved in writing these guidelines,” said Bryony Johnstone, who has been running Water Babies in Bristol for 13 years. “There’s been such an upsurge in baby swimming in Bristol, which is wonderful because swimming has so many benefits for little ones as well as being a crucially important life skill. But it’s vital that baby swimming is taught properly. With these new standards, parents can be reassured that the swim school they choose is going to look after them well.” “

Water Babies classes take place all across Bristol in private pools. The course has been carefully written to gently progress your baby from first splash to being able to swim at around the age of four years. To find out more about Water Babies classes or the new standards, call 0117 946 6919 or visit www.waterbabies.co.uk

Beautiful shoes for

GROWING FEET We ask Oddsox owners Sarah and Jo about that all important first pair of shoes

Who and where are you?

Oddsox is an independent children’s shoe shop on Gloucester Road, that was opened in 2012 by friends Jo & Sarah. With three children each, we were aware of the need for a local alternative to the shopping mall experience. We set out to source stylish footwear for toddlers through to teenagers. An eclectic mix of independent shops and cafes made family-friendly Bishopston the perfect location for us.

What about parking and pushchairs?

Our spacious shop is pushchair-friendly and has free parking outside (between 9.30am and 4.30pm).

When does my child need their first pair of shoes?

We stock a wide range of beautiful shoes for when your child is ready for their first

pair. The ideal time to get measured is after the child has been walking independently for 4-6 weeks. However in winter, this may be earlier, because little feet need protection from the great outdoors. Many of our brands for toddlers use “barefoot technology”, for example the New Zealand brand Bobux.

Getting toddlers to try on shoes sounds like a challenge. How do you manage it?

Oddsox staff are professionally trained in measuring and shoe fitting. Our experienced sales assistants are sensitive to the needs of toddlers who sometimes find this new experience slightly daunting. Plus there are lots of wooden toys and books to put younger customers at ease.

What brands do you stock?

Popular brands include Ecco, Bobux, Camper and Ricosta. All are chosen with style and durability in mind. In addition to the fashion brands, we also stock a wide range of school shoes, slippers, trainers, wellies and softsoles for babies.

Anything for grown ups?

We have recently branched out into adults shoes with a selection of Camper, Ecco, Birkenstock and Saltwater sandals. All customers are offered a loyalty card which gives 30% discount off the sixth pair. We look forward to welcoming new NCT parents (who will be given an extra stamp with their first purchase).

For more advice on first shoes, visit www.oddsoxshoes.co.uk, call 01173 292 423 or pop in to 204 Gloucester Road, Bristol, BS7 8NU Photo courtesy of Oddsox

2016

LIFESTYLE

DIGITAL PARENTING

8 APPS YOU'LL LOVE

by Gemma Screen Photo courtesy of NCT

WONDER WEEKS

Track the leaps in your baby ' s mental development and provides advice on the signs to watch out for and how to support your baby as they grow.

Great for group chats with other parents and also for sharing photos and videos with family members

NCT BABYCHANGE

WHITE NOISE BABY

A dirty nappy can strike at any moment but the NCT baby change app means you can quickly find your nearest baby change point.

The sound of the car engine? Classical music? Baby ' s go to sleep to all sorts of different sounds. This app is great for babies who need a bit of background noise to help them settle.

BABY TRACKER

PREGNANCY+

A handy app for tracking baby ' s progress in those first few months. Great for keeping track of feeding, sleeping and nappies and spotting your baby ' s earliest patterns.

The world ' s number 1 pregnancy app. Daily pregnancy information and beautiful images to track your baby ' s development throughout pregnancy.

FULL TERM- CONTRACTION TIMER

IPLAYER

Keep track of your contractions with this handy app developed by a dad after his own wife ' s labour.

A handy way to kill time whilst in hospital or whilst feeding. Parents of toddlers will know how useful a dowloaded episode of your child ' s favourite programme can be! BRISTOL NCT

BRISTOL NCT

ISSUE 1. JAN 2016

EVERYTHING YOU NEED TO KNOW ABOUT...

LIFESTYLE

BREASTFEEDING BRAS BY RUTH BOLGER

Bristol NCT ' s trained fitter, Ruth, is a retired Breastfeeding Counsellor and understands how to take account of the changes which happen around birth and in the following weeks. Here she answers some of the most frequently asked questions.

2016

When should I get fitted for my breastfeeding bra? If it's your first baby then you should aim to be fitted at around 37 weeks, but earlier if you are expecting twins. If it is your second or subsequent baby you can have your fitting earlier, but preferably not before 36 weeks.

How do I know the bra will fit me once I've had my baby? I can't know for sure, but I know your breasts will get bigger from about day 3 or 4, and that your ribcage will get smaller in the weeks after the birth. When your bra is fitted I allow for these changes.

My current bra is beginning to feel too tight but I only have a few weeks to go and I don't want to buy new bras. You can buy an extension piece for your current bras from me. Essentially this is for extra rows of eyes with a row of hooks to fasten onto the back of your current bra (no sewing required) and provides you with extra breathing space. Extension pieces come in black and white, 2 and 3 rows high, ÂŁ1.25 each.

How do I arrange a fitting? If you are part of an antenatal class you could arrange a time and place (someone's home?) for me to come and do a fitting for all the class, in a room set aside for this. If not everyone has reached 36/37 weeks, I can still do a fitting to get an idea of the right size, but I would not want to sell to anyone at that stage. The fitting could be in the evening or during the day. If you are not part of a group you can arrange to come to my home in central Bristol for a fitting. In special circumstances I could come to you. If your baby has arrived early, I might be able to visit you in hospital.

Do I have to be a member of the NCT? No - this service is available to everyone!

LIFESTYLE

I bought some bras when I had my last baby and I'm not sure if they still fit? Bring them with you when you come for your fitting and we'll have a look.

What happens if my bra doesn't fit after my baby is born? This rarely happens, but as long as a bra is not worn or washed, I can exchange it for the correct size.

How many bras should I buy? I would recommend 2 or 3 daytime bras and 1 or 2 night-time bras.

Do I really need night-time bras? No, but you are probably going to need something to wear at night to hold your breast pads in place and prevent milk leaking on to the sheets duvet etc. You don't need the hassle of extra washing.

Why can't I wear an under-wired bra? When you are breastfeeding there is a risk that the wires could press into your breast tissue and cause a blocked duct.

How do I pay? By cheque or cash.

How much money do you make from selling these bras? Nothing. I do this on a voluntary basis. All profits from the sale of bras and other items from NCT Sales go back into NCT Charity funds.

To arrange a fitting at a time convenient for you. Visit Contact our fitter, Ruth Bolgar on 0117 9243849 BRISTOL NCT

Photos courtesy of NCT & Ruth Bolger

2016

LIFESTYLE

Carrot & butterbean hummus

This is a lovely for lunches and snacks with roasted vegetable sticks, crackers and crudités. Hummus is easy to make, freezes really well and the beans are full of easy to digest protein. Try using chickpeas, squash, beetroot, sweet potatoes etc.

BY AMY PHIPPS This recipe makes lots! Keep covered in the fridge for up to 5 days. Prep time 10 minutes | Cooking time: 20 minutes 200g carrots 400g can of butterbeans, drained 2-3tbsp olive oil

juice of half a lemon 1tbsp tahini a little water ½ clove of fresh garlic

Chop the carrots into rough chunks. Pour a tablespoon of oil in a frying pan over a medium heat. Add the carrots, turn down the heat and sauté for about 5-10 minutes until softened and starting to caramelise.

Add the butterbeans, remaining olive oil, garlic, lemon juice, 2-3tbsp of water and tahini. Puree with a stick blender until the desired consistency is reached. Add more water if required.

Add a little water and cover with a lid, cooking until they start to soften. Add the orange juice and continue to cook for a few more minutes. When cooked through place in a jug or mixing bowl with any cooking oils and juices left in the pan.

If you don’t have tahini you can replace this with 2 teaspoons of sesame oil which will give a similar flavour. Suitable for freezing, try freezing into an ice-cube tray for mini portions

Babybites run fun cookery workshops for parents of young children from first tastes to food for all the family to enjoy. For more information about bookings please contact Amy Phipps 07870 677303; amy.phipps@babybites.co.uk; www.babybites.co.uk or find us on facebook

BRISTOL NCT

2016

THANK YOU

Thank you

A huge thank you to our contributors and especially to our wonderful sponsors; Oddsox Shoes, Water Babies, Ultrasound Baby Faec & WaterBumps whose input has made this magazine possible. We are extremely grateful for your support.