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Pregnancy

Want to know what it feels like to be pregnant and what symptoms to expect at each stage?

Here you can track your pregnancy week by week and receive information on how big your baby is, baby’s estimated weight and length, and the changes your body goes through at each stage of pregnancy.

We also have tips and advice from gynaecologists, doulas, midwives and other experts on pregnancy nutrition, exercise, risks, how to take care of your body and health while pregnant, solutions to common problems like heartburn, where to buy maternity clothing in South Africa and what to pack in your hospital bag.

Trying to Conceive? How to Fall Pregnant Naturally
InfertilityTrying to conceive

Trying to Conceive? How to Fall Pregnant Naturally

by BabyYumYum
written by BabyYumYum

For many couples, the journey to falling pregnant naturally can feel exciting yet challenging. While conception happens easily for some, others may need to make a few lifestyle adjustments to boost fertility and improve their chances of conceiving. Understanding your body, ovulation cycle, and overall reproductive health can make a significant difference. Fortunately, there are natural ways to support your fertility, from healthy eating and stress management to tracking ovulation and making key lifestyle changes. Let's explore how to increase your chances to fall pregnant naturally, providing tips to help you on your conception journey.

Ready to have a baby? You’re more likely to become pregnant if you and your partner are healthy, so now’s a great time to work on your health in order to increase your chances of conceiving.

What diet to follow to assist with falling pregnant 

A balanced diet could help you boost your chances of falling pregnant and having a healthy baby.

Here are some fertility-boosting foods to incorporate:

Dairy: Milk, yoghurt and cheese are good for your bone health and reproductive health.

Lean animal protein: These are good sources of iron, which is important for fertility. Choose meat without visible fats and opt for three protein servings a day. If you’re a vegetarian, great protein sources include legumes such lentils and chickpeas, beans, seeds and nuts.

Omega-3s: Salmon, herring, sardines and pilchards are high in omega-3 fatty acids, which facilitate increased blood flow to reproductive organs and can help to regulate your cycle. You can also find omega-3s in flaxseed, almonds, walnuts, pumpkin seeds and eggs enriched with omegas.

Oysters: These are a great source of zinc, which is great for good-quality eggs. Other zinc-friendly foods include poultry, dairy, nuts, whole grains and legumes.

Berries: Full of antioxidants, berries protect you from cell ageing and cell damage, which in turn bolsters your fertility.

Citrus fruit: They’re full of vitamin C, calcium and folate, a B-vitamin that helps to regulate ovulation and creates a healthy environment for eggs.

Potatoes: Baked potatoes are a good source of vitamin C and are believed to be useful for treating luteal phase defects, which is when ovaries don’t release enough progesterone.

Shellfish: Full of vitamin B12, shellfish helps to line the endometrium in women.

Bananas: These help improve fertility as they’re full of potassium and B6.

Slow-release carbs: High insulin levels are shown to inhibit ovulation, so it’s advisable to eat low GI or slow-release carbs that are digested slowly, and have a slower effect on blood sugar and insulin. Examples include wholegrain bread, rolled oats, lentils, quinoa and sweet potatoes.

TAKE A LOOK AT: When to Take a Pregnancy Test: Know the Right Time

healthy food museli fruit oats on counter top - BabyYumYum

Supplements

It’s recommended to take a daily multivitamin with at least 400 micrograms of folic acid and 40 – 80 milligrams of iron.

Fertility foods for men

Don’t forget about your partner’s diet, since he’s 50% of the baby equation. Zinc-rich foods such as oysters, poultry, shellfish, nuts, beans and fortified breakfast cereals can help to regulate sperm count and motility. Folate has also been linked to sperm health.

Good sources include green leafy vegetables, nuts, beans, whole grains, peas and fruit, especially citrus fruit. Other foods good for sperm motility are brazil nuts and garlic (selenium), and vegetables, fish and poultry (vitamin E).

Unpacking ovulation: when to try conceive 

According to fertility clinic Medfem, the best chance of conceiving is to have intercourse in the two to three days preceding ovulation, and including the day of ovulation. Once ovulation has occurred the probability of pregnancy declines rapidly, and within 12 to 24 hours you won’t be able to get pregnant during that cycle. If a woman has sex on any of these three days, she has a 15-25% chance of becoming pregnant.

What is ovulation?

Ovulation is when a mature egg is released from the ovary, moves down the fallopian tube, and is available in the fallopian tube to be fertilised.

Tracking your ovulation

Work out the length of your average menstrual cycle. Day one is the first day of the menstrual period and the last day is the day before the next period begins.

Ovulation happens about two weeks before the next expected period, so if your average menstrual cycle is 28 days, you should ovulate around day 14.

Remember the “fertile window” is the six days leading up to and including ovulation. The three days leading up to and including ovulation are the most fertile.

Depending on your cycle length, the most fertile days in the cycle varies:

  • If you have 28 days between periods, ovulation typically happens on day 14 and the most fertile days are days 12, 13 and 14.
  • If you have longer cycles, say 35 days between periods, ovulation happens on day 21 and the most fertile days are days 19, 20 and 21.
  • If you have shorter cycles, say 21 days between periods, ovulation happens on day 7 and the most fertile days are days 5, 6 and 7.

How do you know you’re ovulating?

Women’s cycles can vary, so it’s useful to observe and chart your fertility signs, so you know when you’re ovulating.

To work out when ovulation is about to happen:

  • Keep an eye out for changes in your vaginal mucus. Around the time of ovulation, you might notice your mucus is clear, slick and slippery, like the consistency of egg white. This is the best sign of when ovulation is actually happening.
  • Use an ovulation predictor kit available from chemists.
  • Record your basal body temperature (BBT) every morning before getting out of bed. A special basal body temperature thermometer will ensure accurate measurement. Your BBT rises about half a degree Celsius after ovulation has occurred. By charting your temperature, it’s easy to see when there’s a rise in temperature, and when ovulation is happening.

CHECK OUT: BabyYumYum Ovulation Calculator & Free Period Tracker

This can help you work out your own pattern of ovulation. However, because at that stage ovulation has already passed, it does not help you pinpoint the fertile window but may guide you for the following month.

Frequently Asked Questions (FAQs) – Trying to Conceive? How to Fall Pregnant Naturally

How long does it take to conceive naturally?

Most healthy couples conceive within six to twelve months of trying. However, fertility varies, and factors such as age, health, and lifestyle choices can influence the time it takes to fall pregnant.

When is the best time to try for a baby?

The best time to conceive is during the fertile window, which is usually five days before and the day of ovulation. Ovulation typically occurs midway through a menstrual cycle (around day 14 in a 28-day cycle). Tracking ovulation can increase your chances of conception.

How can I track ovulation to increase my chances of conceiving?

You can track ovulation using:

  • Ovulation predictor kits (OPKs) to detect the LH surge before ovulation
  • Basal body temperature (BBT) tracking, which rises slightly after ovulation
  • Cervical mucus changes, which become clear and stretchy around ovulation
  • Menstrual cycle apps to estimate fertile days

What lifestyle changes can help boost fertility?

Maintaining a healthy lifestyle can improve fertility. This includes:

  • Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains
  • Exercising regularly but avoiding excessive high-intensity workouts
  • Maintaining a healthy weight, as being overweight or underweight can affect ovulation
  • Reducing stress through relaxation techniques like yoga or meditation
  • Getting enough quality sleep to regulate hormone levels

Which vitamins and supplements help with fertility?

Certain nutrients support reproductive health, including:

  • Folic acid (400-800 mcg daily) to support early pregnancy and reduce birth defects
  • Vitamin D to regulate ovulation and hormone balance
  • Zinc to support egg quality and sperm health
  • Omega-3 fatty acids for hormonal balance
  • Coenzyme Q10 (CoQ10) to improve egg and sperm quality

Does my partner’s health affect conception?

Yes, sperm health is just as important as egg quality. Encourage your partner to:

  • Eat a nutrient-rich diet with antioxidants like vitamin C and selenium
  • Avoid smoking, alcohol, and excessive caffeine
  • Exercise regularly and maintain a healthy weight
  • Reduce stress, as it can affect sperm production

How does stress affect fertility?

High stress levels can disrupt ovulation and hormone balance, making conception harder. Managing stress through exercise, mindfulness, and relaxation techniques can help improve fertility.

Does age affect my ability to conceive naturally?

Yes, fertility declines with age. Women’s egg quantity and quality decrease, particularly after 35. However, many women conceive naturally in their late 30s and early 40s. Seeking medical advice after six months of trying (if over 35) can help assess fertility options.

Can certain foods boost fertility?

Yes, a fertility-friendly diet includes:

  • Leafy greens, berries, and whole grains for antioxidants
  • Healthy fats (avocado, nuts, olive oil) to support hormone production
  • Protein sources like fish, beans, and lean meats for reproductive health
  • Dairy and eggs for essential vitamins and minerals

Should I avoid caffeine and alcohol when trying to conceive?

High caffeine intake (over 200 mg per day) may reduce fertility, so it’s best to limit coffee to one or two cups daily. Alcohol can disrupt hormone balance, so reducing or avoiding it may improve chances of conception.

When should I seek medical advice if I’m not falling pregnant?

If you’ve been trying for 12 months (under 35) or 6 months (over 35) without success, it’s a good idea to see a doctor for fertility testing. If you have irregular cycles, PCOS, endometriosis, or a history of miscarriages, consult a healthcare professional sooner.

Can alternative therapies like acupuncture help with fertility?

Some studies suggest acupuncture may support fertility by improving blood flow to reproductive organs and reducing stress. While not a guaranteed solution, it may be beneficial as part of a holistic approach.

Where can I get further support when trying to conceive?

You can seek advice from GPs, fertility specialists, nutritionists, or support groups. Fertility tracking apps and online communities can also provide guidance and emotional support.

 

Disclaimer: This information is for educational purposes only and should not replace medical advice. If you have concerns about fertility, consult a doctor or fertility specialist for personalised guidance.

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How much alcohol is safe to drink during pregnancy
Pregnancy

How much alcohol is safe to drink during pregnancy?

by BabyYumYum
written by BabyYumYum

It’s a question that’s asked all the time: how much alcohol is safe to drink during pregnancy? Globally, Fetal Alcohol Spectrum Disorder (the term used to describe all developmental abnormalities caused by alcohol consumption during pregnancy) is the most common form of mental and intellectual disability, and is 30 to 50 times more prevalent than the next most common disability, which is Down Syndrome.

According to the World Health Organization, South Africa has the 7th highest per capita reported rate of alcohol consumption in the world.

And while the worldwide rate of FASD sits at 1,5%, in South Africa the prevalence rate ranges between 2,7% and up to 28% in some communities.

How much alcohol is safe to drink during pregnancy?

According to the Foundation for Fetal Alcohol Research (FARR), the answer is none. Because alcohol is metabolised differently by everyone – affected by body weight, gender, and general health, among other factors – some people might feel tipsy after just a few sips of alcohol, while others are able to tolerate more.

When a woman is pregnant, her body’s ability to metabolise alcohol also changes, which is compounded by how susceptible the fetus’s nervous system is to the harmful effects of alcohol, as well as the inability of the immature fetal liver to metabolise alcohol.

Here’s how alcohol affects an unborn baby at each stage of pregnancy

How much alcohol is safe to drink during pregnancy? Baby Yum Yum

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Baby Yum Yum - Fertility myths & truths test your knowledge
InfertilityFertility & TreatmentsTrying to conceive

Fertility myths & truths: test your knowledge

by BabyYumYum
written by BabyYumYum

How much do you think you know about infertility? What are the myths and truths?

Take this quiz to find out what you need to know.

Fertility specialists will agree that a lack of knowledge and misinformation can be obstacles in achieving pregnancy, whether it’s the first time or even after multiple pregnancies. Here’s how to test your own fertility knowledge and separate many of the facts from fiction.

1. Is infertility mostly the woman’s problem?

Yes
No
It’s mostly the man’s problem

2. Is it true that stress has a lot to do with infertility and that if you just relax, it will be easy to become pregnant?

Yes
No

3. If you’ve become pregnant easily, does this mean you won’t have a problem when next you try to conceive?

Yes
No

4. Between what ages is a woman most fertile?

15 – 19 years
20 – 30 years
25 – 40 years
After 35 years

5. When does ovulation typically take place?

On day 8 of your cycle
On day 14 of your cycle
On day 18 of your cycle

6. Is a good diet important for pregnancy only, or conception too?

Pregnancy only
Conception too

7. When should you have sex after you ovulate?

Within 10 hours
Within 24 hours
Within 48 hours

8. What is the best position for conception?

Hips up
Missionary
Any position

9. What are the chances of healthy couples falling pregnant in any given cycle?

25%
40%
60%
80%

10. What are the signs that you’re ovulating?

A rise in basal body temperature
Stretchy and slippery cervical mucus
Slight twinges of pain from the ovaries
All of the above

11. Will being on the Pill will affect your fertility once you stop taking it?

Yes
No

“No one position ensures or increases the chances of conception. All that’s needed is penetration for the sperm to reach the cervical mucus, regardless of the position.”

Answers

  1. No. Infertility affects men and women, and research shows that around 40% of infertility problems lie with the woman and 40% with the man, with 20% unexplained. This means that it isn’t only a woman’s “problem”, and if you pursue treatment, it’s essential that your partner is tested too. Female infertility factors include ovulation disorders, blocked fallopian tubes, congenital anomalies, early menopause and hostile mucus. Male factors include azoospermia (no sperm cells are produced), oligospermia (few sperm cells are produced), malformed sperm cells and chromosomal abnormalities.
  2. Infertility is a medical condition of the reproductive system and while stress can result from infertility, it doesn’t cause it. However, in less severe cases, stress could cause anovulation or irregular menstrual cycles as the pituitary gland also produces increased amounts of prolactin, which could cause irregular or lack of ovulation.
  3. No. Just because you’ve previously become pregnant easily doesn’t mean you will the second time around. Several factors could be at play – the couple could have developed fertility problems since their first child was conceived. For women, these include endometriosis, irregular ovulation, fallopian tube disease, scarring, or deterioration of egg quality. For men, it could be related to the decline of sperm concentration or motility. Age also plays a role in secondary infertility – hormonal changes, egg quality, ovulation and sperm production could be affected. Also, if a previously fertile partner might be trying to conceive with a new partner who has fertility problems.
YOU MUST CHECK OUT: Ovulation calculator

Baby Yum Yum - A woman is most fertile between the ages of 20 and 304. A woman is most fertile between the ages of 20 and 30, after which her fertility drops. As you age, the quantity and quality of your eggs significantly decline. Your risk of infertility increases because you have fewer eggs in your ovaries and the quality of those eggs is lower than when you were younger. Your menstrual cycle and ovulation could also become irregular as you get older, and lead to fertility problems. The risk of miscarriage increases with age, plus ageing eggs are more likely to develop chromosomal abnormalities. This doesn’t meanthat you won’t become pregnant or have a miscarriage after you’re 30 – just that the risks increase.

5. Ovulation can take place on any of those days. It’s a myth and widely held belief that ovulation always takes place on the 14th day of a woman’s cycle. But not every woman’s cycle is equal – some may have a regular 28-day cycle, others a longer 35-day cycle. It helps to chart your cycle, use ovulation kits, or best yet, consult with a fertility expert. A great charting guide can be found at www.tcoyf.com, or read Taking Charge of Your Fertility by Toni Weschler.

6. A good diet is important during conception too. Eliminating sugars and refined carbohydrates such as white flour and white sugar could improve ovulation and regularity. Foods that are broken down and absorbed quickly raise insulin and affect the delicate hormonal values in the ovaries causing more testosterone to be produced, impairing egg quality and possibly lowering the chance of conception. In some women, high insulin levels could cause irregular ovulation, irregular periods, or polycystic ovarian syndrome (PCOS). Many nutritionists also suggest you eat calcium and zinc (turkey, beef, lamb, pork, chicken, almonds, beans, wheat germ, yoghurt, oatmeal, corn, eggs, fortified breads and cereals, and cooked shellfish, especially oysters) to increase your fertility health.

7. You should have sex within 10 hours of ovulating. There are many theories around the best time to have sex, but most fertility experts argue that the best time is within 10 hours after the egg has been released, and up to 24 hours. After this, the egg diminishes rapidly even though it can still be fertilised.

8. No one position ensures or increases the chances of conception. All that’s needed is penetration for the sperm to reach the cervical mucus, regardless of the position. Therefore, no yoga, gymnastics or headstands are needed.

9. 25% of healthy couples are likely to fall pregnant in a given cycle. This does, however, depend on age, frequency of sex, timing and other factors.

10. All of the above. When you ovulate, you should experience a rise in basal body temperature; stretchy and slippery cervical mucus, and twinges of pain from the ovaries. You might not be aware of all of this, especially if you aren’t taking your temperature, but if you’re charting your cycles, these symptoms will be important in alerting you that you’re ovulating.

11. The answer is no. Taking the Pill doesn’t affect your long-term fertility. However, it can mask signs of PCOS and other reproductive disorders that could impact your ability to conceive.

NEXT READ: 21 early signs of pregnancy

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Baby Yum Yum - Anxiety during pregnancy & after birth
PregnancyMental Health

Anxiety during pregnancy & after birth

by BabyYumYum
written by BabyYumYum

It might be one of the most-awaited and exciting times of your life, but it’s also normal to suffer from anxiety during pregnancy and after birth. Anxiety is a normal emotion characterised by feelings of worry, tension and physical symptoms. Anxiety assists in alerting us that something in our life is physically or emotionally threatening, and feeling anxious helps us to act in order to keep ourselves safe.

Physical symptoms of anxiety include:

  • Racing heartbeat
  • Feeling sick
  • Changes in breathing
  • Stomach upsets
  • Irritability
  • Headaches
  • Tightness or pain in your chest
  • Disturbed sleep
  • Feeling very tired
  • Pins and needles

Anxiety during pregnancy

Normal anxiety is intermittent and is expected in response to some situations, for example speaking in front of an audience. However, sometimes anxiety is beyond what’s “normal” and healthy, and often thoughts and feelings can spiral out of control and be debilitating. It can cause a loss of happiness and negatively impact on your work and relationships.

With anxiety, you might be unable to concentrate on day-to-day things, have problems functioning at home or work, have obsessive negative thoughts, and not enjoy things that used to bring joy.

YOU MIGHT ALSO LIKE: Everything you need to know about your mental health after having a baby

Here are the different types of anxiety you might experience during pregnancy and after the birth:

Anxiety during pregnancy

Everyone worries during pregnancy, but if it’s all-consuming and you aren’t finding much joy, then that could be antenatal anxiety.

Symptoms of antenatal anxiety include:

  • Finding it hard to relax
  • Having trouble sleeping
  • Having panic attacks
  • Feeling worried most of the time
  • Having recurring thoughts that won’t go away
  • Feeling irritable
  • Feeling worried that bad things will happen
  • Worrying excessively about your baby and your health

Factors that might increase the chances of having high anxiety during pregnancy include:

  • History of depression and/or high anxiety
  • High-risk pregnancy
  • History of miscarriage
  • History of infertility
  • Major problems, such as financial ones
  • Perfectionism

Tokophobia – intense fear or dread of childbirth

It’s normal for moms to feel worried about labour and birth, but for some, it can be so overwhelming that it affects daily functioning and takes away any joy from the pregnancy. This severe fear of birth is called tokophobia, of which there are two types. Primary tokophobia occurs in women who haven’t had a baby before. For these women, the fear of birth could come from a past traumatic experience such as sexual abuse. It might also be connected to witnessing a complicated birth, or being exposed to birth stories that are embarrassing or scary.

Women with secondary tokophobia have likely had previous traumatic birth experiences which have left them scared to give birth again. Symptoms of tokophobia include panic attacks, sleep disturbances, nightmares, depression, and a huge fear of problems during birth such as death and birth defects.

Why am I so anxious about my baby

Anxiety around breastfeeding

D-MER (dysphoric milk ejection reflex) is a rare condition which can cause anxiety during breastfeeding. It is characterised by negative emotions that occur seconds before a mother’s milk ejection reflex when breastfeeding. Not much is known about D-MER, but the understanding is that it occurs due to abnormal activity of the hormone dopamine when the milk ejection reflex is activated.

Why am I so anxious about my baby?

Anxiety is normal after birth and common symptoms include feelings of dread, excessive worrying, racing thoughts, and inability to sleep. While postpartum depression results in sadness, postpartum anxiety manifests in excessive worry. Postpartum anxiety is often caused by hormonal changes after birth, along with sleep deprivation, life changes, and the responsibility of looking after a baby all the time.

ALSO READ: 7 steps to good mental health during motherhood

What to do if you or your partner is struggling with post partum anxiety

Kathy Krishnan, a Johannesburg-based psychologist has this advice: “When there’s a complication in the experience of the mom’s emotional state, whether anxious, depressed or compromised, it is always helpful to ascertain first if there is a concern that requires medication.”

With a psychiatric evaluation, a doctor will determine if the mom-to-be or mom will benefit from medication, and prescribe something that is safe for during pregnancy or breastfeeding. Sessions with a psychologist can provide support too, whether the mom is taking medication or not.

The bottom line, though, is to seek professional help if your anxiety feels debilitating or beyond your control. Not adequately dealing with your anxiety can lead to not only self-harm but a detachment from your baby.

TAKE A LOOK AT: 6 Ways to Be a Confident Birth Partner

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Water Birth, Epidural And Natural: Birth Types Explained
Childbirth

Water Birth, Epidural And Natural: Birth Types Explained

by Nicci Coertze, professional doula
written by Nicci Coertze, professional doula

Every birth is different, and so is every birthing experience. Understanding the different birth types: water birth, epidural & natural can help you feel more prepared, more informed, and more in control of your journey. Whether you’re dreaming of a calm water birth, considering pain relief with an epidural, or hoping for a natural delivery, knowing your options matters. Birth plans may change—but knowledge is power. Written by Nicci Coertze, professional doula.

Have you decided on the type of birth experience you would like? While nothing is set in stone and pregnant mothers should be prepared for the unexpected, deciding on how you would like to bring your child into the world can help put your mind at ease. 

The types of giving birth are specific to each mother and baby’s needs. Our resident doula walks you through how many ways to give birth there are, as well as the advantages and disadvantages of each. 

Different ways of giving birth

Medical assistance and care can vary during the birth of a baby. Depending on your baby’s health and positioning, as well your own needs, physical capability and wants, there are various ways of delivering a baby.

  • Unmedicated or medicated vaginal birth in a hospital or at a midwifery unit
  • Unmedicated or medicated vaginal water birth at a midwifery unit
  • Unmedicated, vaginal home birth
  • Unmedicated water birth
  • Medicated or unmedicated vaginal birth after C-section (VBAC) in a hospital or at a midwifery unit
  • Scheduled Caesarean
  • Unplanned Caesarean

Medicated birth options

“I wasn’t sure what to expect about the level of pain I was going to experience and how it would feel when the baby comes out, so the epidural helped me tremendously to feel at ease about Raydon’s birth.” Charlene (35) mother of Raydon (3 weeks)

Even if you’re planning an unmedicated birth, or if you’re having your baby in a hospital you should know about the available medications. When you utilise pain medication to lessen or eliminate the pain of childbirth, it is known as medicated birth. Pain-related medications used in childbirth include:

  • Analgesics (medication that reduces pain)
  • Tranquillisers (medication that calms)
  • Anaesthetic (medication that produces a loss of sensation)

Baby Yum Yum Giving Birth - BabyYumYum

The most popular form of pain medication during childbirth in a hospital is an epidural, a form of anaesthetic nerve block. Sensory nerves below your waist are blocked when you have an epidural. You will still be able to move your muscles but you may not necessarily be able to feel them. It usually takes about 30 minutes to start working, covers a wide area and is administered with a long, fine needle in a space near the spinal cord.

As some mothers prefer to avoid the after-effects of the epidural (drowsiness, lethargy, possible nausea), they may opt for pain medication such as analgesics or gas and oxygen. This may not take the pain away completely, but it will “take the edge off”, which is sometimes all one needs! The benefit of painkillers is that you are still capable of moving and feeling, but the pain is more bearable.

“EVEN IF YOU’RE PLANNING ON AN UNMEDICATED BIRTH, IF YOU’RE HAVING YOUR BABY IN A HOSPITAL YOU SHOULD KNOW ABOUT THE AVAILABLE MEDICATIONS.”

Unmedicated birth ways

“I felt so empowered being able to tell when my body was going from early labour to transition to full dilation. I was completely unaware of anything else going on around me…it was just me, and my baby. I was in control of my body and of my birth, and I loved it.” Safeeyah (25), mother of Abdul (2 months)

Unmedicated birth is also sometimes called natural birth and it means you give birth without any medication whatsoever. So, no analgesics, tranquillisers or anaesthesia are involved. It is a very personal choice and the reasons for unmedicated birth varies. Many mothers do not want to expose their babies to any harmful or unnatural substances whether that is through the placenta or breastfeeding, so they choose to go medication-free.

Usually, women who choose unmedicated births use non-pharmacological forms of pain management like:

  • patterned breathing
  • counter-pressure
  • touch and massage
  • hypnobirthing or mental focus
  • birthing balls
  • aromatherapy
  • and, of course, a doula to help with the above!

Natural childbirth

Natural birth is vaginal labour, where the baby is delivered with limited to no medical intervention. While it seems quite daunting, women have been doing this since the beginning of time, with far fewer resources available. A vaginal birth without medication benefits both mother and baby.

Advantages of delivering a baby naturally

  • The microbiome, or bacterial environment, is established by the birth method. Some research suggests the development of the infant microbiome is associated with the likelihood of developing allergic diseases during childhood.
  • Babies born vaginally tend to have fewer breathing problems.
  • Other benefits of vaginal delivery include a quicker recovery for the mother and circumvention of abdominal surgery and the associated risks that come with a C-section.
  • Vaginal childbirth has a lower rate of infection and a shorter hospital stay.

Disadvantages of giving birth naturally

  • Tearing of the perineum (the tissue between the vagina and anus).
  • Medical reasons for not having a vaginal delivery as determined by the healthcare provider.

At home childbirth

Long before the advance of medicine, delivering your baby at home was the only real option women had. Back in the day, unsanitary conditions often led to complications. But today, home birth is considered low risk to women and babies, given our deep knowledge of natural birthing processes.

The biggest advantage of home birth is that it’s at home! There are other things you can further consider with an at-home birth. 

Other advantages are

  • No worries about being transported to and from the hospital.
  • You have all the snacks, clothes and people you need!
  • Because your environment is familiar and comfortable, recovery and transition to breastfeeding are much easier.
  • Anyone that the parents want there can be there and see the baby afterwards.
  • There are no “silence” rules at home!

The disadvantages of home birth include

  • Everything that is needed for the birth needs to be purchased.
  • If the home is far from the hospital or the weather is bad, a midwife may not be able to be there on time.
  • If there are problems, the mother and/or baby will need to be transported to the hospital.
  • It has to be a low-risk pregnancy.

Hospital delivery method

A hospital delivery doesn’t stop a woman from attempting vaginal delivery, with or without an epidural. Many women opt for hospital births due to quick access to surgical interventions in the case of an emergency. 

The benefits of a hospital birth include

  • Immediate access to necessary interventions in emergencies e.g. C-sections.
  • More pain management options as well as advanced monitoring for higher-risk patients.
  • A perceived ‘safer’ environment.

Disadvantages of hospital delivery

  • There is a higher chance of being treated or perceived as a ‘patient’ i.e. “being ill” at a hospital. 
  • Sometimes labour is rushed in the hospital, resulting in a greater chance of the “cascade of interventions” taking place. 
  • Other risks of hospital childbirth (and any stay in the hospital) include a higher chance of infection.

TAKE A LOOK AT: 6 Ways to Be a Confident Birth Partner

Advantages of delivering a baby naturally

Water birth in South Africa

A labouring woman goes through all or some of the stages of childbirth in a tub – be that a portable one or a normal hot tub or birthing pool. The mother can birth outside of the water, or she can choose to have her baby born underwater. Water births are very relaxing and it has been proven that contractions are less painful in water.

Benefits of water birth

As it allows a labouring woman to utilise a lot of varied positions, water birth helps to control the pain of contractions. The partner can be part of the water birth by getting into the water with the labouring woman to support her.

Disadvantages of water birth

Setting up a birthing pool can be a bit of a schlep unless it is a fixture at a midwifery unit or hospital. There are also critics alleging that water birth may increase infection risks, but there are many ways to prevent infection and as long as the water is clean and fresh, it is not riskier than different births out of water.

HEAD OVER TO: Choosing a water birth

Baby delivery with Caesarean birth (C-section)

“Planned C-section takes all the stress out of planning for childcare, being physically and emotionally ready, feeling more in control leading up to delivery where I’d never felt that way before. I was extremely nervous when I thought I had to give birth vaginally. My planned C-section changed everything and I felt cool, calm and in control.” – Anna (39) mother of Mia (4 months)

Reasons for a scheduled C-section opposed to natural birth

There are many reasons for scheduled C-sections. The main reasons are:

  • Medical conditions, for example, diabetes, kidney disease and high blood pressure. These can cause a vaginal birth to be dangerous as they cause stress to the mother’s body and a C-section birth may be safer. Also, if you are HIV positive or suffer from genital herpes, the viruses may be transmitted to your baby.
  • Your baby’s health condition. Congenital diseases or other serious illnesses make travelling through the birth canal dangerous for your baby.
  • Sometimes doctors use macrosomia as a reason why a mother has to have a C-section. That means a baby is too big to be born vaginally. Unfortunately, this reason is often abused by healthcare providers.
  • If you are obese, it increases the risk of C-section because of risk factors like gestational diabetes, and because obese women often struggle to birth vaginally.
  • One’s chances of a C-section increases with maternal age as well.
  • The baby’s position: If your baby is feet-first or butt-first in a breech position and cannot be turned, you will quite probably be advised to have a C-section.
  • A lot of times doctors will advise you to have a C-section when you have twins or multiple babies.
  • With placental problems like placenta previa (placenta is blocking the cervical opening) or placental abruption (the placenta has separated from the uterine wall), a C-section will be considered safer for you and your baby.
  • Other pregnancy complications like preeclampsia (high blood pressure due to being pregnant) or eclampsia (a very rare condition causing seizures) may cause your doctor to advise a C-section.
  • Unfortunately, having had a previous C-section increases your risk of subsequent procedures. However, VBAC birth (vaginal birth after C-section) is frequently successful and recommended if there are no other health issues.

Reasons for an unscheduled C-section vs normal delivery

A lot of times, the need for a C-section is not evident until a woman is in full-blown labour and can be an unplanned way to give birth. A few of those reasons may be: 

  • Labour doesn’t start, i.e. your cervix isn’t dilating even with the presence of contractions for more than 12 to 24 hours.
  • Labour comes to a halt. You may go through the early stages of labour up to three to four centimetres and then everything comes to a standstill. Oxytocin may jumpstart contractions but when that doesn’t work or your baby’s head is too big, a C-section may be necessary.
  • Foetal distress is another reason for a C-section. As soon as any signs are picked up that your baby is in distress, the doctor will opt for a C-section.
  • Another reason is a prolapsed umbilical cord. This means that the umbilical cord slips into the birth canal before the baby does. As your baby comes through it will be compressed and will quite likely cut off the oxygen supply. In this case, your doctor will do a C-section.
  • If the uterus tears, a C-section is required and vaginal birth is no longer feasible.

Elective C-sections

Many women (especially those who have already had caesarean sections) prefer C-sections to vaginal births and ask for this in advance. It is not always possible and care providers may encourage a trial of labour first, but in South Africa, elective C-sections are very common.

In rare cases, mothers receive general anaesthesia (where you aren’t awake) for their labours, but this is usually done for certain medical reasons and as a last resort.

If you end up having a C-section, you’ll likely receive an epidural along with a local anaesthetic.

AS WITH EVERYTHING ELSEWHERE LABOUR AND BIRTH ARE CONCERNED, HAVING A MEDICATED OR UNMEDICATED BIRTH IS NOT ALWAYS UP TO YOU

DISCOVER FURTHER: The Truth About C-Sections in South Africa

Induced labour and delivery

Induced labour is another one of the ways of giving birth based on medical requirements.

Induction may be necessary if your baby isn’t coming on its own. As an induction is not your choice a lot of time, you can still have an unmedicated birth. When labour is induced, it means that the birth of your baby is going to be artificially started – there are several reasons for that. Most of the time, it is done when there are medical problems or other complications.

Steps with a medicated induction

  • Place an internal monitor to evaluate the uterine contraction pattern.
  • Place an internal monitor on the baby’s scalp to measure the infant’s welfare.
  • Check for meconium (a greenish-black substance, which is the baby’s first stool and that indicates distress).

For a natural induction, a hook that looks like a crochet tool called an amnihook is used to rupture the sac of waters. With a medical induction, labour is usually induced with Pitocin, a synthetic form of the drug oxytocin that’s given intravenously. A baby should be born within 24 hours after induction was done to prevent infection.

Medical reasons for inducing labour might include:

  • Small baby
  • Diabetes
  • High blood pressure
  • Past-due pregnancy

As with everything else where labour and birth are concerned, having a medicated or unmedicated birth is not always up to you. What you can do is equip yourself with knowledge, choose an option that you’re most comfortable with, and trust your care provider to make the best possible choices for you and your baby.

ALSO SEE: What Are My Birth Options for Delivery? Know Your Childbirth Choices

How to deliver a baby with these different methods

Fewer things compare to the magic of childbirth and nothing beats holding your baby for the first time. You should have the freedom to choose between the different types of giving birth. 

Although the freedom to choose is wonderful, at the same time, women are so very lucky that we have different ways to give birth that ensure the safety of our newborn baby.

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Baby Yum Yum - Covid-19 during pregnancy all your questions answered
COVID-19 ResourcesPregnancy

Covid-19 during pregnancy: all your questions answered

by Dr Joanne Pottow, reproductive medicine specialist
written by Dr Joanne Pottow, reproductive medicine specialist

With every passing day, we are bombarded with information about the coronavirus (COVID-19) – and we aren’t always certain what is fact and what is disinformation or even rumour-mongering. We turned to expert gynaecologist, Dr Joanne Pottow, to put minds at ease when it comes to questions around pregnancy, breastfeeding and COVID-19.

She explains that while the information evolves daily, SASOG (South African Society of Obstetricians and Gynaecologists) and the Royal College of Obstetrics and Gynaecology have put out guidelines to help answer any questions you might have.

Q. Are there any specific Covid-19 risks – or increased risks – for pregnant women?

Pregnant women themselves do not appear to be more susceptible to the consequences of infection with COVID-19 than the general population. Data is limited but special consideration should be given to pregnant women with concomitant (naturally occurring or accompanying) medical illnesses who could be infected with COVID-19 until the evidence base provides clearer information.

Q. What basic precautions and extra precautions should pregnant women take during Coronavirus pandemic?

Social distancing measures are steps you can take to reduce the social interaction between people. This will help reduce the transmission of coronavirus. We strongly advise you to follow these six measures as much as you can and to significantly limit your face-to-face interaction with friends and family if possible.

Avoid contact with someone who is displaying symptoms of COVID-19. These symptoms include high temperature and/or new and continuous cough, nasal congestion and a scratchy throat.

  1. Avoid non-essential use of public transport, varying your travel times to avoid rush hour, when possible.
  2. Work from home, where possible.
  3. Avoid large gatherings, and gatherings in smaller public spaces such as pubs, cinemas, restaurants, theatres, bars, clubs.
  4. Avoid gatherings with friends and family. Keep in touch using remote technology such as phone, internet, and social media.
  5. Use telephone or online services to contact your GP or other essential services.

Handwashing and respiratory hygiene: There are general principles you can follow to help prevent the spread of respiratory viruses, including:

  • washing your hands more often with soap and water for at least 20 seconds or use a hand sanitiser (with a minimum of 70% alcohol) when you get home or into work, when you blow your nose, sneeze or cough, eat or handle food;
  • avoid touching your eyes, nose, and mouth with unwashed hands;
  • avoid close contact with people who have symptoms;
  • cover your cough or sneeze with a tissue, then throw the tissue in a bin and wash your hands;
  • clean and disinfect frequently touched objects and surfaces in the home.

Q. Can COVID-19 increase the risk of miscarriage?

There are currently no data suggesting an increased risk of miscarriage or early pregnancy loss in relation to COVID-19. Case reports from early pregnancy studies with SARS and MERS do not demonstrate a convincing relationship between infection and increased risk of miscarriage or second-trimester loss.

ALSO READ: Breastfeeding when you have Covid-19 – all your questions answered

Q. Can Covid-19 be passed on to a newborn by its mother?

A few cases of possible vertical transmission (transmission from mother to baby antenatally or intrapartum) have been reported. In these cases, it remains unclear whether transmission was prior to or soon after birth. Expert opinion is that the foetus is unlikely to be exposed during pregnancy.

A case series published by Chen et al. tested amniotic fluid, cord blood, neonatal throat swabs and breast milk samples from COVID-19 infected mothers and all samples tested negative for the virus. In another study, three placentas of infected mothers were swabbed and tested negative for the virus; in another case series by the same team, of three infants born to symptomatic mothers tested for the coronavirus, none had positive tests.

There is currently no evidence concerning transmission through genital fluids and transmission is, therefore, most likely to be as a neonate.

There are limited data to guide the postnatal management of babies of mothers who tested positive for COVID-19 in the third trimester of pregnancy, but there is no evidence at present of (antenatal) vertical transmission as of 17 March 2020.

Q. Can Covid be spread to a baby through breast milk? Can you still breastfeed if you have Covid-19?

In six Chinese cases tested, breast milk was negative for COVID-19; however, given the small number of cases, this evidence should be interpreted with caution. The main risk for infants of breastfeeding is the close contact with the mother, who is likely to share infective airborne droplets.

Wondering if you can continue to breastfeed if you have coronavirus? In light of the current evidence, we advise that the benefits of breastfeeding outweigh any potential risks of transmission of the virus through breast milk.

The risks and benefits of breastfeeding, including the risk of holding the baby in close proximity to the mother, should be discussed with her. This guidance may change as knowledge evolves.

Q. What should a pregnant woman do if she suspects she has the virus?

Please telephone your healthcare provider and ask for guidance as they know your medical history and can best advise you regarding testing, self-isolation and management of the potential infection.

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Baby Yum Yum - Real-life from blocked fallopian tubes to naturally pregnant
PregnancyFertility & TreatmentsInfertility

Real-life: from blocked fallopian tubes to naturally pregnant

by BabyYumYum
written by BabyYumYum

My journey began in 2014 when I was 29 years old. Having been diagnosed with polycystic ovarian syndrome (PCOS) at the age of 16, I knew that trying to conceive would be a challenge.

I went for a diagnostic laparoscopy in 2014 for the doctor to determine how severe my PCOS was. During the surgery, the doctor determined that along with PCOS, I had blocked fallopian tubes. He couldn’t determine why, and I’d never experienced anything that could have caused this such as an STD, pelvic inflammatory disease or tubal pregnancy. He tried unsuccessfully to flush out my tubes while I was still in surgery and was told afterwards that it would not be possible for me to conceive without in vitro fertilisation (IVF).

We continued to try fall pregnant the natural way, as we’d only been trying for six months and we weren’t in a financial position to go for IVF treatment. After still no success, we saw a different doctor in late 2015. He couldn’t find any reason for my tubes to be naturally blocked and went on to do two medicated rounds of intrauterine insemination (IUI). Unfortunately, both rounds failed. He then told me to try again naturally and if this didn’t work, he would perform a laparoscopy to check my tubes.

I’d often heard of people falling pregnant naturally if they stopped trying so hard, so my husband and I decided to take a break and let nature take its course. After still no pregnancy by 2017, we decided to see a different doctor in the hopes that a fresh pair of eyes could help and maybe pick up something our other doctor had missed.

In 2017 I saw yet another doctor who guaranteed he could get me pregnant in six months but I would need to lose 25 kilograms before he would treat me. With a body mass index of 40, I was classified as obese. Losing weight is difficult, yes, but with PCOS it’s that much harder. I tried and tried but couldn’t lose more than eight kilograms. When I went back to the doctor, he refused to treat me as he thought I wasn’t taking my weight-loss seriously enough.

In November 2018, I started getting severe stomach pain and went to another gynae. He determined that I had a huge ovarian cyst and  I had to have surgery to remove it. He also confirmed that both my fallopian tubes were blocked, and explained the risk of fixing my tubes. They were blocked at the bottom/entrance, therefore fixing that part did not necessarily mean that the rest of the tubes would be clear. There was also a chance I would end up losing the tube entirely.

The surgery would involve a full bikini line cut, and they would have to cut the uterus to get to the tubes, which I was told could affect the “quality” of my uterus afterwards. There would also be a six-week recovery period afterwards, with no guarantee that my body would then work. Instead, he suggested we try IVF and referred us to a fertility specialist.

After seeing the fertility expert in December, we started our IVF journey at the beginning of 2019 as we were in a better position financially. It was a long and painful road, as my body always seemed to play games. I was meant to start a contraceptive for a month before starting stimulation for an egg retrieval but I didn’t menstruate in January. Eventually, the doctor gave me Provera to start my period, only to have it continue for five weeks with excessive clotting and pain. I then had to go for a hysteroscopy to remove polyps. It took antibiotics to finally clear up the spotting, and I only started stimulating my ovaries in April 2019.

My egg retrieval was nearly cancelled due to my oestrogen levels dropping but we eventually went on to retrieve nine eggs, four of which fertilised. Only three embryos were viable. We did a transfer of all three “embabies” in June 2019 as we felt that this was our only way of conceiving and wanted to ensure we had the highest chances. We believed that if it was in God’s plans for us to be parents, we would be.

On 2 July 2019, we were devastated to find out that none of the embryos stuck. We decided to look at other options for becoming parents, and hubby enquired about the adoption process. He was quite set on adopting a baby as he had also lost faith in the fertility process. While my tubes remained blocked, IVF was meant to bypass the tubes so he couldn’t understand why we weren’t falling pregnant. He also didn’t want me to put my body through the physically invasive and mentally challenging process of IVF again, but I felt that we had to come to terms with losing our three embryos before going that route.

“I started suffering from anxiety and depression and for a while, I wasn’t the same person any more. I was much less tolerant in the workplace and at home”

After our failed IVF in July, hubby got the details about adoption in August. I felt like that was just putting a Band-Aid over the wound and that I needed to heal and come to terms with my infertility before proceeding with adoption. Adoption was always in our plan before we knew of all our fertility issues and we still plan on adopting. I just didn’t feel like the time was right and that I was in a good place emotionally to adopt.

I started suffering from anxiety and depression and for a while, I wasn’t the same person any more. I was much less tolerant in the workplace and at home. I was moody all the time, snapping at people. I couldn’t tolerate being around people or going to social events. I preferred being alone and had less empathy for others. I just felt sorry for myself.

I decided that I needed to pull myself out of the dark hole I had sunk into and started to see a homoeopath who specialised in infertility, and she treated both hubby for his insulin resistance and me for my hormonal imbalance with Chinese tablets, herbal drops and Himalaya products medication and acupuncture. On her advice, I also started intermittent fasting and working out. I only lost around five kilograms but I started feeling great about myself and life. I started going out more and my life revolved around working out. I knew that every extra step I took counted because I wanted to lose as much weight as possible before we even thought of trying another round of IVF. I felt like I had purpose again.

In November, I spoke to hubby about trying another round of IVF if I could continue to lose the 30 kilograms I needed to increase our chances. I started losing the weight and we were set to see our same doctor in January 2020 to start IVF the following month.

However, on 23 December I took a home pregnancy test. Although I have PCOS, I was regular most of the time. I felt heavy period pain and knew it was due any time, so when my period was two days late I first thought it might be due to my workouts and lifestyle changes. But then I started noticing tender breasts (that was not normal for me) and I also felt quite feverish.

I did the test as a “tick the box” exercise, not expecting anything and the second line appeared almost immediately. Hubby was sound asleep and had no clue that I even suspected I could be pregnant. I went to him, howling! We then Googled the possibility of a false positive before going for an hCG beta test – and that number was a whopping 1603!

It was definitely a Christmas blessing and our little miracle is due in August 2020.

Anon.

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Your Most Embarrassing Birth Questions - Answered
ExpertsPregnancy

Expert Your Most Embarrassing Birth Questions – Answered

by Dr Jireh Serfontein, Medical Doctor working exclusively in the field of sexual medicine
written by Dr Jireh Serfontein, Medical Doctor working exclusively in the field of sexual medicine

Let’s face it—labour isn’t always graceful, and it’s completely normal to have questions you’re too shy to ask. This post is all about your most embarrassing birth questions answered… because if you’re wondering about it, chances are someone else is too. From pooping on the table to what happens if you fart mid-push—we’re covering it all, honestly and without judgement. Birth is raw, real and human, and that’s exactly how we’re going to talk about it. Written by Dr Jireh Serfontein, sexual health practitioner.

“Am I going to poop during labour?” is one of the most common – and uncomfortable! – questions expecting moms ask their gynaes. Other most-asked embarrassing birth questions include, “will everyone see my vagina when I give birth?”, “Should I have a bikini wax before I give birth?” and “How soon after giving birth can I start have sex again?”

We asked sexual health expert Dr Jireh Serfontein (who’s not afraid to answer anything), all your awkward birth question. Take note… here they are!

Q. Can I breastfeed if I’ve had a boob augmentation or reduction, or pierced my nipples?

With breast reduction surgery some of the glandular tissue that produces the milk is removed. The milk ducts and nerves are also cut, which can potentially influence the let-down reflex. Fortunately, there are newer techniques that can protect the breast tissue that is needed to successfully breastfeed. Breast milk is produced on a supply-versus-demand basis. The more stimulation there is, the more milk will be produced. The key then is to get off to a good start by feeding on demand.

While any form of breast surgery can cause damage to the nerves or ducts, most women with implants can breastfeed. The implants are mostly inserted behind the pectoralis muscle, which means that the breast tissue is not damaged.

Nipple piercings don’t usually cause any complications with breastfeeding. Piercings in the nipple will not affect your ability to produce milk. However, it’s advisable to remove any nipple rings or jewellery while breastfeeding because they pose a choking risk, and can hurt your baby’s mouth.

YOU MIGHT ALSO LIKE: These are the best places to buy maternity clothes in South Africa

Q. Must I remove my belly ring (and/or piercing down there) during pregnancy?

You don’t necessarily have to remove a belly ring during pregnancy. If you got the piercing before the pregnancy and it has healed then there is no medical reason to remove it. But as the tummy grows and the skin gets tighter, it might become increasingly uncomfortable and even painful. The same applies to clitoral piercings. The piercing itself will not complicate the pregnancy, but the piercing itself can start to feel uncomfortable because your genitals can become swollen and sensitive due to increased blood flow to the area around your pelvis.

Q. Will I poop while in labour, and what will happen if I do?

Unfortunately, the chance of pooping during labour is high. The muscles you use to push your baby out are the exact same ones you use to poop. This is nothing to be ashamed about and the nurse will just clean it up.

giphy - BabyYumYum

Q. After a vaginal delivery, will sex be okay again, or will I be “loose” down there?

A woman’s body is amazing. It’s designed to adapt during pregnancy, making a normal vaginal birth possible. During the delivery process, the muscles and ligaments of your vagina and pelvic floor will soften and stretch to accommodate your baby.

Although you may feel a little loose or “floppy” down there after giving birth, there’s no real cause for concern. Your vagina is naturally elastic, so it will gradually return to its normal state – maybe not exactly as toned as it was pre-baby, but pretty close. You can do your bit to help things along by regularly doing Kegel exercises once your doctor has given you the nod.

CHECK OUT:  The lowdown on vaginal health

Q. Should I have a bikini/Hollywood wax before I give birth?

Not at all. Your midwife or gynae doesn’t care if you are groomed or not. It’s a personal choice.

ALSO READ: How many different ways of giving birth are there?

Q. Will my baby feel it when I have sex while pregnant?

No. Your baby is protected inside the amniotic sac and is surrounded by the amniotic fluid. Your partner’s penis can’t go beyond the vagina, meaning that your baby will not know what is going on. Sex during pregnancy is perfectly safe unless otherwise indicated by your doctor.

Q. My libido is quite high while pregnant. Is this normal? Can I have more sex while pregnant?

Pregnancy changes your body in many ways, one of which includes major fluctuations in your sex drive. It is perfectly normal to have a higher sex drive while pregnant – this often occurs in the second trimester. During this time your body has gotten used to the influx of hormones, which results in an increase in blood flow to your breasts, sexual organs and your external genitals. It is safe to have sex while pregnant, and if your libido is heightened, you might as well enjoy the ride.

Q. Can I still use sex toys when pregnant?

Sex toys like vibrators and dildos are safe to use while pregnant. When you think about it, they are just mechanical versions of the real thing. Just remember to keep your toys clean. Always wash your toys after use to decrease the risk of infections.

Q. I’m worried about everyone seeing my vajayjay in the delivery room… how do I feel less awkward about this?

It’s normal to worry about what will be seen in the delivery room. Remember that the doctors and nurses look at vaginas every day. You won’t feel like you are on display during the delivery process – you will be so distracted by what is going on that your exposed vajayjay will be the last thing on your mind.

ALSO READ: High blood pressure & pregnancy – the facts

Q. Is it true that you need to hold your perineum when you go to the toilet after giving birth?

Not as a rule, no. After you give birth, your perineum (the area between your vaginal opening and your anus) can feel sore and tender for a couple of weeks. This is especially true if you had stitches. Even without stitches, your perineum may be swollen and sore. A lot of women fear that bowel movements after delivery will be painful. While you bear down to have a bowel movement, push up against your perineum in front of the anus with the toilet paper. This will support the area that hurts, as well as any stitches.

Q. How soon after I’ve given birth can I start having sex again?

Regardless of the type of delivery, your body will need some time to heal. As a rule, doctors advise abstaining from sex for four to six weeks. It can take up to six weeks for the uterus to return to its normal size, for the cervix to close, for bruising to settle and for any perineal tears or episiotomies to heal. However, everyone is different, and everyone has different childbirth experiences. Listen to your body. The first sexual encounter after delivery might be uncomfortable owing to vaginal dryness caused by hormonal changes. Take it slow, use lubricant and if the discomfort persists, you should talk to your doctor.

giphy - BabyYumYum

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ExpertsPregnancy

Expert Is it healthy to be a vegan or vegetarian while pregnant?

by Kelly Ansley, registered dietitian
written by Kelly Ansley, registered dietitian

As dietitians in private practice, we’re seeing the number of people following vegan, vegetarian and plant-based diets on the rise. This may be due to personal preferences, health concerns and ethical reasons, as well as sustainability or reasons related to climate change.

While it can be perfectly safe to follow this style of eating during pregnancy and it can be healthy and nutritionally adequate, it is also important to be aware of key nutrients that may be missing, which are essential for a healthy pregnancy and the optimal growth of your little bundle of joy. A well-planned vegetarian/vegan diet is therefore important while pregnant.

What is the difference between vegan/vegetarian diets?

Vegan: Excludes meat, fish, eggs, dairy products, honey and all foods and products of animal origin

Vegetarian: Excludes meat, poultry and fish but may include animal by-products such as eggs or dairy products

  • Lacto-ovo vegetarian: Meat, poultry and fish are excluded but the person may include dairy, dairy products and eggs
  • Lacto-vegetarian: Meat, fish, poultry and eggs are excluded but the person may include milk and dairy products such as cheese
  • Ovo-vegetarian: Meat, fish and dairy products are excluded but the person may include eggs
  • Semi-vegetarian/flexitarian: Follow a vegetarian-style diet for the main purpose of good health without following a specific ideology

“Most gynaes recommend that you take prenatal vitamins throughout your pregnancy regardless of what style of eating you follow.”

What nutrients should I focus on if I am vegan/vegetarian while pregnant?

Protein

We know that protein is important during pregnancy to support the growth of the foetus. Protein requirements increase during pregnancy from being the same as a non-pregnant woman in the first trimester to increasing and being the highest in the last trimester. The amino-acid profile of plant-based proteins compared to animal proteins is very different. A vegetarian/vegan woman should eat more protein compared to a pregnant woman who is eating meat and meat products.

Foods to include:

  • Legumes such as chickpeas, lentils, beans (soy, kidney baked), split peas
  • Soy products such as soy milk, yoghurt and tofu
  • Nuts, nut butters and seeds
  • Whole-grain foods such as brown rice, quinoa, polenta, buckwheat, bulgur wheat
  • Dairy and eggs for those who are including them

Iron

Additional iron is necessary during pregnancy to support the increase in blood volume and other physiological functions. Include iron-rich foods such as dried beans, legumes, dried fruit, soy products, iron-fortified cereals, spinach, eggs (if including), tofu, brown rice, almonds, dried apricots, prunes, raisins. Vitamin C enhances iron absorption and therefore iron-rich foods should be paired with vitamin C-rich foods (coloured bell peppers, citrus fruits such as oranges, kiwi, strawberries, grapefruit, tomato)

For example, egg omelette with tomato and red pepper or a strawberry and spinach salad

Calcium

Important for bone growth and development, calcium is found in milk products. Plant sources include broccoli, kale, bok choy, sesame seeds, soy products, almonds and almond butter.

Vitamin D

Important for growth of teeth and bones, vitamin D is found mainly in animal foods such as fish, eggs and dairy products and it can also be absorbed from the sun. Some foods are fortified with vitamin D such as cow’s milk, soy milk and some breakfast cereals.

Vitamin B12

Important for the growth of nerve and blood cells, vitamin B12 is naturally found in foods such as meat, fish, milk. Plant-based foods that are fortified include nutritional yeast, cereal, soy milk and tofu.

Folate

Folate is important for preventing birth defects related to the brain or spinal cord such as spinal bifida. Food sources include beans, chickpeas, green leafy vegetables and citrus fruits.

Omega 3

Omega 3 provides benefit to the mom and growing baby. Food sources include oily fish which is often avoided or limited during pregnancy due to the high mercury content. Plant food sources include flax seeds, flaxseed oil, walnuts, chia seeds, canola and soybean oil.

Zinc

Zinc is an important mineral related to your baby’s DNA and gene expression. The highest concentrations of zinc can be found in lean red meat, whole-grain cereals and legumes. Other sources of zinc for vegetarians include tofu, tempeh, nuts, seeds, fortified breakfast cereals and dairy products. The absorption of zinc can be improved by eating yeast-based bread, sourdough bread, sprouts and pre-soaked legumes.

Pregnant lady taking iron supplements with water

What about supplementation?

Most gynaes recommend that you take prenatal vitamins throughout your pregnancy regardless of what style of eating you follow. Prenatal supplements provide essential vitamins and minerals which are important for the development of a healthy baby.

Breakfast ideas

Morning breakfast smoothie with berries and banana

  1. Berry smoothie: 1 cup milk (soy/cow’s/unsweetened almond), 1 cup berries, 1 frozen banana, 1 tbsp. oat bran powder/raw oats, 2 baby spinach leaves, 1 tbsp. flaxseed blended with ice cubes
  2. Peanut smoothie: 1 cup milk (soy/cow’s/unsweetened almond), 1 frozen banana, 1 tbsp. chia seeds, 2 tbsp. unsweetened nut butter, 1 tbsp. oat bran powder, blended with ice cubes
  3. Omelette with coloured bell peppers and tomato
  4. Whole-grain toast with almond nut butter
  5. Whole-grain toast with baked beans

Lunch/dinner ideas

  1. Salad: Include baby spinach, strawberries, chickpeas, walnuts with olive oil/balsamic dressing
  2. Poke bowl: Brown rice, bok choy, edamame beans, cucumber, broccoli with soy dressing
  3. Tofu stir-fry with lots of assorted vegetables (including spinach)
  4. Bean and lentil soup with assorted vegetables and whole-grain bread
  5. Chickpea falafel wrap with hummus, whole-grain wrap and assorted vegetables

Bean and lentil soup for pregnant vegetarians

The information in this article is aimed at providing generalised information and guidelines. For a personalised meal plan and to assess whether your nutrient intake is sufficient during pregnancy, contact a registered dietitian for an assessment or chat to your doctor about being a healthy vegan/vegetarian during pregnancy.

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Baby Yum Yum - Preggy fit keeping fit during pregnancy & beyond
PregnancyExpertsPlanning a Baby

Expert Preggy fit: keeping fit during pregnancy & beyond

by Luyanda Sibisi, health & fitness expert
written by Luyanda Sibisi, health & fitness expert

The idea of growing a human being for nine months can seem like a workout in itself. All the changes women go through to adjust to pregnancy can make it difficult to stick to your regular gym routine. However, exercising during pregnancy provides a lot of benefits for both mom and baby. Improved mood, circulation and muscle tone are just a few of the many benefits of exercise.

As soon as you’ve gotten the go-ahead from your doctor, jump into your maternity sweats and keep you and your bump active and moving during pregnancy.

A guide to help you through each trimester

Find your feet

A lot of women deal with morning sickness during their first trimester of pregnancy, which makes it difficult to do intensive cardio due to lost electrolytes and general malaise. Contrary to how you may be feeling at the time, a good 30 minutes of cardio can help to relieve nausea. Running, swimming or indoor cycling will get your heart rate going.

Because the first trimester is still a very early stage of pregnancy, restricted movement and balance aren’t a major problem but it’s still a good idea to avoid any exercise that puts you at risk of falling. Your joints and ligaments are vulnerable right now so be sure to listen to your body.

Keep it moving, mommy!

As your baby grows bigger, your body needs more support and balance is now something that doesn’t come as naturally as it did. The great news is that your energy levels have suddenly increased and for the most part, you no longer have morning sickness.

This is a great time to reconnect with the outside world and share this exciting experience with other pregnant moms. Yoga and Pilates are good ways to help improve balance, stability and muscle tone, although you would need to avoid anything that requires you to lie flat on your belly or inverted poses. You can continue to run or jog for as much as your body can carry you.

The last stretch

As tempting as it is, this isn’t exactly a time to lose weight or put yourself under any pressure to avert any normal pregnancy weight gain. At this point, you’re probably ready to get to the end of your pregnancy term and meet your bundle of joy. This wait is paired with more sleepless nights, muscle or joint discomfort and the classic pregnancy waddle.

Your exercise routine should now rather focus on stretches that will help open out your pelvic muscles in preparation for the delivery of your baby. These stretch sessions will also combat lower back pain, which is a common pregnancy complaint that most women experience in their third trimester. The pool is still a relaxing, safe way to get a good cardio workout. keeping fit during pregnancy

Post-baby fitness

Unfortunately, Hollywood has imposed rather unrealistic standards on new moms to “snap back” to their pre-pregnancy bodies. Your baby is finally here and life has completely changed. Your approach to exercise will also need to change according to the different postpartum phases you’re in. Regardless of whether you had a natural or C-section birth, the pelvic floor and abdominal muscles will need some serious rehabilitation because, let’s face it, growing a little human being isn’t an easy process.

Start slow

After getting clearance from your doctor, easing into some light exercise will help you not only work on your body but improve your mood to help keep postpartum depression at bay, as well as give you some time to yourself after being immersed in the sleepless nights that come with having a newborn.

Your joints and ligaments may still be affected by pregnancy hormones so you will need to take it easy to avoid injury. Yoga, walking and swimming can be very effective forms of exercise during this time.

“Mommy and me” time

Because your schedule will mostly be determined by your baby, once you do get back to a regular exercise routine, find ways of incorporating your baby to avoid feeling as though the time dedicated to exercise impacts on your motherhood and vice versa. Take your baby on walks or set baby aside next to you when you’re working out indoors during strength and stretch sessions. This is also a great way to bond with your baby.

Comfort is key

Breastfeeding is often a neglected factor when considering the postpartum fitness journey. In the early days of breastfeeding, some women can experience a great deal of discomfort due to engorged breasts and cracked nipples. The pain can sometimes be coupled with a mild fever and at this point, the last thing you need is to force yourself into a rigorous workout routine that could create even more discomfort to the breast area. Avoid doing exercises that cause friction against the breasts and you can also express some breast milk to avoid embarrassing leaks at the gym.

Change is good

The most important thing to remember with pregnancy or postpartum fitness is to listen to your body. Pain is often a signal to take it easy, seek medical care or just readjust to find comfort. Soon enough, you will be back to your pre-baby routine but remember to take your time, be patient with yourself and enjoy your pregnancy, and then your baby!

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