Maternity Blog & News | New Beginnings
Managing back pain during pregnancy
Top 6 tips for relieving back pain during pregnancy Back pain is one of those things you can add to your ‘cons’ list during pregnancy. It happens because 1 - you're growing a human and there’s way more weight to carry in the front, and 2- your hormones are doing all sorts of funky things to prepare your body for labour. The good news? There are things you can do to help ease back discomfort during pregnancy. We’ve cut it down to 6 best tips to manage back pain during pregnancy. 1. Stay hydrated It sounds totally unrelated, but keeping your fluids up actually helps reduce aches and pains during pregnancy. Reason being it keeps your joints lubricated and helps reduce constipation, which is a big contributor to lower back pain. 2. Maintain good posture This can be difficult, but it is important to try to keep your back supported as your bump grows. Changing positions regularly, placing a pillow behind your lower back when seated and keeping your chin tucked in are just 3 small things you can do that can make a big difference during pregnancy. 3. Pregnancy belts and back support To help take some of the strain off of your back, you may want to add a pregnancy belts or tube to your wardrobe. The New Beginnings pregnancy belt is designed to lift your belly, giving instant relief of pain and pressure to the lower back and abdomen. The New Beginnings pregnancy belly band provides support and comfort that feels like a second skin as it hugs your baby bump. Both are super beneficial and will become your best friends during your pregnancy. Clothing specifically designed for pregnancy and post-birth may also assist with pain. Learn more about maternity clothing essentials. 4. Take it easy Easier said than done, we know, but do try and take it easy. The more you exert yourself in your third trimester, the more chance you have of hurting yourself due to the changes in your muscles. So while you may feel like you can move that piano, we suggest you hold off. 5. See a specialist When muscles need a little extra TLC during pregnancy, you could try seeing a chiropractor that specialises in pregnancy or, if you’re OK with needles, an acupuncturist. A chiropractor can adjust your spine to help reduce the amount of back pain you experience, while acupuncture involves the insertion of thin needles into specific muscles to relieve some of the common discomforts associated with pregnancy, such as nausea, vomiting, fatigue, and of course back pain. Both are safe to do during pregnancy and can really help. 6. Try a heating pad Heating pads can help to reduce the amount of back pain you experience. And the best part? They’re small, portable and only require a quick zap in the microwave. Simply place the heating pad on your lower back and relax! Of course, you should always talk to your doctor about any back pain that isn’t going away. They may be able to recommend some additional treatments to help manage your pain and will always be able to give you good advice. Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit New Beginnings, where you’ll find a range of helpful pregnancy and maternity articles, as well as useful maternity products to help navigate this new chapter of your life - mummahood.
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Can I eat that?
Welcome to our first edition of Boogle Blog for 2023! To bring in the new year with a bang, we’re talking about food and what you can and can’t eat (well, should avoid) when you’re pregnant. Being new to pregnancy can be stressful enough without having to worry about everything you eat, drink and put in your body. But to make things easier, we’ve compiled a list of things you should eat more of, and some you should steer clear of. But before we go into all of that, it helps to know why we need to be cautious at this time of the pregnancy, and even when you’re breastfeeding. When you’re pregnant you need more of certain nutrients like protein, iron, folic acid, iodine and calcium. Your immune system is also much lower when carrying a baby, which makes it harder to fight things like the common cold or infections caused by bacteria that can be found in some food. That’s why it’s super important to eat enough good stuff (in-between the hot chips and ice cream), and avoid the stuff that could be bad. So, let’s start with the good… Fruit & vegetables If you’re a fruit and veggie kinda gal, then you’re in luck because these magical foods provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation. According to most studies, they suggest we eat at least 5 portions of a variety of fruit and vegetables every day – these can include fresh, frozen, canned, dried or juiced. A few to add to your shopping list are: Legumes Legumes are great plant-based sources of fibre, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy. Sweet potatoes Not only delicious, but sweet potatoes are rich in beta carotene, a plant compound that is converted into vitamin A in your body. So mash, boil, bake or fry those babies up! Greens Broccoli and dark, green vegetables, such as kale and spinach, provide a number of nutrients that your body +1 need. Benefits include fibre, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Meat and protein Lean beef, pork, and chicken are great sources of high-quality protein. Beef and pork also provide your body with iron (you’ll need more of this during pregnancy due to your blood volume increasing), choline, and B vitamins. Berries Berries such as strawberries, raspberries and all the delicious dark red ones contain a lot of goodness like water, healthy carbs, vitamin C, fiber, and antioxidants. Try popping them in your water to fancy-things-up a little. Avocados These popular fruits are high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C. Like we needed another excuse to love them! Fish & seafood While some fish and seafood are in the ‘things to avoid’ list, there are some that are actually good for you to eat while pregnant. The trick is to eat seafood that is high in healthy fats but low in mercury. The following are lower in mercury, so you can eat around 340 grams per week: Canned tuna Cod Herring Salmon Shrimp Tilapia Trout Foods to avoid These foods may have bacteria in them that can be harmful to your baby. So best to avoid all together: Raw (uncooked) or rare (undercooked) fish or shellfish, like sushi or raw oysters Soft cheeses (like feta, Brie, and goat cheese), unless they are pasteurised Raw or rare meats, poultry, or eggs (hard boiled eggs are fine) Unpasteurised juices or milk Lunch or deli meats, smoked seafood, and hot dogs – unless they are heated until steaming hot Prepared salads like ham salad, chicken salad, or seafood salad Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts And of course there’s alcohol, caffeine (don’t worry mumma, you can still have around 1-2 cups per day), and super sugary drinks that are all on the no-go list. At the end of the day, you know your body, and everything just needs to be in moderation. But, if in doubt, it’s always best to consult your Dr. That’s what they’re there for! Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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Baby & pregnancy-friendly festive activities
Ho, ho, ho! Welcome to the last edition of our Boogle Blog for 2022, where we’re gifting you some holiday ideas that you can enjoy while pregnant or with a newborn. Yes it’s true, Christmas and NYE can be a bit hectic when you’re pregnant or sleeping only 45 seconds most nights with a bub. But, while prawns and champagne might be off your list, we’re here to tell you there are some things you can do to put some jingle in your bells. First things fist, relax A word we’re definitely not used to hearing over the holiday season but one that you can milk right now. Yes, it’s important for you to pass on the chores and opt for the couch. This time of the year is about keeping you and bub healthy and happy, so if that means being waited on, so be it! Travel right Whether you’re heading away for the holidays or staying over at a family or friend’s house, packing for a baby can be challenging. Our advice? Stock up on travel-friendly products that will make your life 100 times easier. Things like a portable steriliser that helps you eliminate 99% of germs and bacteria wherever you are, a double electric breast pump that lets you pump on the go, New Beginnings dry wipes for any spills or mishaps along the way and if you’re breastfeeding, get yourself some Aqua Gel cooling breast pads. These amazing things work without needing a fridge - just peel and apply! Gift yourself a break If you’re pregnant with your first baby, make this Christmas all about you. After all, once your little one is here you’ll be spending every holiday season running around after them. Why not organise a merry movie night with your partner, friends or kids, order take out so there’s no need to cook and schedule a daily nap. Swap midnight for midday If you’re pregnant, staying up until midnight to ring in the New Year is a hard task. Why not move things to noon? You can then do a countdown with the kids, or just with family and friends and get to bed early! Sounds good to us. Fake it till you make it If you’re not drinking booze during the break, it’s time to get your mocktail on! Grab yourself a list of yummy drinks and get mixing! And when it’s champagne time, try clinking glasses with sparkling apple juice. Swap travel for guests Travelling when you’re pregnant or with a little one can be hard work. If you’re pregnant it can be uncomfortable and you’ll need plenty of pee stops. And with a newborn… well you just never know what to expect. This year try asking people to come to your house, that way you can stay put and have everything you need, all around you. Including your toilet. From all of us at New Beginnings, we wish you a very happy holiday season and a wonderful new year full of love, laughter and pitter patter. Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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Will my vagina go back to normal after childbirth?
Welcome to our latest edition of Boogle Blog where we’re talkin’ vaginas, and how they’re affected after childbirth. There’s no denying it, our lady parts definitely cop a beating when it comes to making little people. They’re poked and prodded, pushed and stretched, and if you’re a first time mum experiencing a vaginal birth, you’ll have a 9 out of 10 chance of vaginal tearing. Yep, your skin rips to make room for your baby’s head! (Ouch, it hurts just writing that). So how does our vjj recover, and will she ever be the same again? To help put your mind (and vagina) at ease, we’ve put a list together of things to expect when you're expecting.Interested in more postpartum information? Explore our Top 10 Tips for Postpartum Recovery. 1. Bleeding after birth After delivering your bub (either vaginally or by C-section), you’ll experience what's called postpartum bleeding, which can last for up to 6 weeks. This is our body's way of shedding the extra tissue and blood from the uterus, bringing it back to pre baby carrying days. Our advice? Stock up on some comfortable disposable pants and maternity pads! You’re welcome. 2. Vaginal tearing There’s no easy way to say it, but if you’re birthing your baby through your lady flower, it isn’t a question of whether it will hurt, but how much. According to a study, more than 53% of births cause tearing around the vaginal opening, so expect to be a little sore for 4-12 weeks. 3. You’ll bruise in places you can’t see After childbirth you may wonder why you’re so sore inside your vagina walls. This is because as your baby passes through, your muscles and skin actually bruise. And while there isn’t really anything you can do to avoid it, it’s good to know that that’s all it is. And it’s totally normal! 4. Things will feel looser If you can push out a baby and your vagina doesn’t change shape, you could be in the Guinness book of World Records because honestly, that just doesn’t happen! Our vaginas stretch and take a little while to return to their new normal shape. So if you’re using a tampon and it doesn’t stay put as easily as it used to, welcome to a new, wider honey-pot. Thank you mother nature! 5. Sex will have to wait Whilst it’s probably not top of mind after pushing out a human recently, but doctors usually advise to wait around 6 weeks after childbirth before having sex, to give the vagina time to heal. So if your partner is pestering you for some sexy time, tell them to read this! 6. The desert vagina Breastfeeding can cause estrogen deficiency, which in turn causes vaginal dryness. And while this will only last as long as you’re nursing, you can introduce a water-based lubricant into your sex life to help, along with topical estrogen cream that you can get from your doctor. 7. New look, who dis? Pregnancy causes estrogen and progesterone to rise, which in turn causes an increased blood flow that can cause the labia to darken and even change shape. Sometimes it retracts, sometimes it appears larger and sometimes it hangs out when it never used to. And while there are some cases where the colour and shape can return to ‘normal’, most women say that their new labia is here to stay. And they’ve learnt to rock it. 8. The Ohhhh in orgasmn might be a little more, ‘uh’. A weakened pelvic floor can unfortunately cause weaker orgasms. But before you go panicking, this is only temporary! As soon as you start working on those kegels, those muscles will regain their strength and you can regain your big O! So while there aren't a huge amount of pluses, just remember that everything is temporary. And when you look at your new bubba, you’ll hopefully see that it’s all worth it in the end. Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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Ways to bring on labour
Welcome to our October edition of Booble Blog. This month we’re exploring all the tips, tricks (and sometimes a little crazy) things women do to bring on labour when they’re overdue. Before we dive in, it’s important to note that most labour-inducing hacks are still only theories, so it’s best to consult your medical practitioner before you start experimenting. And, of course, waiting for your baby to come naturally is always the best option.For more information about labour, explore our Best Laid Labour Plans pregnancy guide. OK, let’s get into everything from chili to Chinese medicine: 1. Walking The theory of upping your steps in the last few weeks of pregnancy is that it can help draw the baby down into your pelvic area, and the pressure of the baby could prime your cervix for labour. Whether it works, we’re not 100% sure, but any exercise right now can only be a good thing, right? 2. Acupuncture For those who have never paid to be poked with needles, Acupuncture is the art of inserting thin needles into specific pressure points on the body. It’s said to relieve pain and discomfort while helping aid relaxation. When it comes to inducing labour, the needles can stimulate uterine activity, giving the body a polite nudge to get things moving. This one seems to have some weight behind it from a few different studies, so if you’re game, give it a stab! (see what we did there?) 3. Sex While sexy-time probably isn’t at the top of your ‘want right now’ list, sperm contains prostaglandins, a hormone that can help thin and dilate the cervix. So, if you can manage it, channel your inner George Michael and sing ‘I want your sex’ to your partner. If labour isn’t the end result, at least you’ve had some intimate time together, something you won’t get a lot of when your little one is here. 4. Evening primrose oil Many midwives suggest evening primrose oil for their pregnant mummas, since this herb can help the cervix thin and dilate. But of course don't use any herbs without getting the green light from your doctor or midwife. A word of warning, women with placenta previa should stay away from this one. 5. Castor oil This one is a little controversial. It’s said that by drinking a little bit, like only 1–2 ounces of castor oil, it can stimulate a prostaglandin release, which can help get labour started. The problem is that caster oil can also wreak havoc on your bowels, causing a bad case of diarrhea. So we’re a bit meh on this one. If you’re keen to try, maybe chat to your doctor first. But from what we've heard, this stuff does not taste pleasant! God’s speed. 6. Nipple stimulation What better way to get your nipples ready for breastfeeding than to squeeze them like a dairy cow? OK, no, that’s not what they say to do. Apparently if you massage and twist your nipples, this causes your body to release the hormone oxytocin, which brings on contractions. But some practitioners don't recommend this one, because it can cause painfully long and strong uterine contractions that could potentially lower fetal heart rate. 7. Spicy food This is an age-old theory that people still try today. The idea is that spicy food, like castor oil, irritates your intestines, which causes your uterus to contract. There isn’t really enough evidence to prove that it does in fact induce labour, but if you generally tolerate spicy food well, go for it. 8. Massage Probably our favourite labour-inducing hack, massage is thought to raise your body's level of oxytocin, that magical hormone that can bring on contractions. Why do we love this one? Because who doesn’t want a massage when your feet hurt, your back throbs and you just deserve one?! If nothing seems to be working and your baby just isn’t keen to leave his or her warm little womb, then it’s probably time to chat to your doctor about next steps and options to move forward. And don’t forget that your baby could still come at any time, so make sure you have that hospital bag packed and ready to go! Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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Exercises you can do during pregnancy
If you’re pregnant with your first bub and have no idea if it’s still OK to go for that run or lift those weights, you’re not alone. Everyday thousands of new parents are asking the same questions, so in this edition of Booble Blog, we’re limbering up to talk about exercise, and what is safe and unsafe during pregnancy. Exercise & Pregnancy Love it or hate it, exercising when you're pregnant is super beneficial for your health - both physically and mentally. It can improve your brain health, help manage weight, reduce the risk of premature birth, prepare your body for labor, and lower your chances of gestational diabetes or hypertensive disorders such as preeclampsia. But knowing just how much exercise we can do, will be different for everyone. If you’ve always exercised If exercise has been an everyday event and you’re not considered a high-risk pregnancy, there aren’t a lot of things you need to give up entirely. The key is to modify and scale back where needed as your body changes. If exercise isn’t your thing If you haven’t been a regular exerciser, now isn’t the time to take up something that will shock your body, like sprinting or F45. Try walking, yoga, and lighter workouts. Which exercises are safe to do when you’re pregnant? Every trimester will change the type of exercise your body will physically be able to do, so to help, we’ve broken it down by trimester. First trimester The suggested amount of cardio you should do each week in these first 3 months is around 150 minutes with 2 to 3 days of strength training exercises that target the major muscle groups. Pelvic Curl An easy one to do that will keep that back feeling fab! Simply tuck your hips so that you’re making an impression of your spine on the floor, then exhale and roll one vertebra at a time back down. Pelvic Brace Also known as kegels, this is one exercise you’ll want to do to get those lady-parts ready for childbirth (and all the fun that follows… hello sneeze and bladder leakage). Kneeling Pushups This move targets core and upper body strengthening together and keeps those arms strong. As the name suggests, this is a pushup, just on your knees. Squats Bodyweight squats can be done throughout your entire pregnancy. If you’re not familiar with them, it’s like sitting down but you don’t quite touch the couch, then you get back up. Sounds easy but by squat 20, you’ll change your mind. Biceps Curls You’ll thank yourself later when your arms are strong enough to hold your baby 24/7, trust us! Try a lightweight first, then you can slowly build. Second Trimester Many women say that by the second trimester they feel their energy return, if this is you, then now is the time to up your exercise game! Incline Pushups To keep those arms nice and strong, try doing your pushups on an inclined sturdy surface. If you’re at the gym, try a box. If you’re at home, the side of the couch will do! Side-lying leg lifts As the name suggests, with this one you lay on your side with both legs straight, then you simply raise the top leg up and down slowly. Swimming Exercising in water is great during pregnancy. Try some water aerobics if you get the chance. The motion is low impact, and you can build strength and capacity at the same time. Joggings If you love going for a run but felt too nauseous and tired to do it in your first trimester, now is the time to get those sneakers back on. Just make sure you take it easy, starting with a brisk walk, then building up to a pace that feels right for you. Third Trimester By now you’ll really be starting to feel it. You’ll be uncomfortable, tired and most likely not feel as energetic as you did before. So rather than picking up some weights, use this time to focus on your mobility and abdominal strength by walking, swimming, trying some prenatal yoga, keeping up your pelvic floor exercises and bodyweight moves. Tips for Exercising Safely Choose low-impact exercises like walking, swimming, and yoga. Start small and work up to 30 minutes a day, 3 to 5 times a week. If you can, work with a trainer who has expertise in pregnancy. Things to consider before you get ahead of yourself Get clearance from your doctor Drink plenty of water before, during, and after exercise. Wear supportive clothing such as a supportive active bra and leggings. Avoid becoming overheated, especially during the first trimester. Try not to lay flat on your back for too long, especially during the third trimester. Avoid contact sports and hot yoga. Listen to your body At the end of the day, it all comes down to what feels right for you. Just remember that this is a time of change and putting on a little extra weight is totally normal and nothing you should feel pressured to ‘work off’ once the baby is here. Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood. For further tips and tricks for new mums, explore our 11 Favourite Pregnancy Podcasts.
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Booble Blog: When does morning sickness end?
In this edition of Boogle Blog, we’re talking about ‘morning sickness’ - how you can stomach it and when you can expect this not-so-pleasant stage to end. For many women, ‘morning sickness’ strikes at around the 6-8 week mark of pregnancy, and starts to ease off between weeks 12 and 14. But for some, it can hang around for much longer! As you may have gathered if you’re currently experiencing morning sickness, it doesn't only hit us in the morning. Nope, this unpleasant pukey feeling can strike at any time of the day for any reason. The good news? Morning sickness is very common, affecting around 80% of women and isn’t harmful to your baby. And while there’s no one-size-fits-all cure, there are a few things you can do to give yourself some relief. Eat! We know this may sound crazy, but the more often you eat, the less time you’ll feel queasy. This is because low blood sugar plays a huge role in making us feel sick, along with surging hormones. So eating regularly throughout the day will certainly keep that nausea away. Crackers! The saltier, the better Saltine crackers are a classic upset stomach food, and work wonders for morning sickness. Try and keep some on you at all times, so if a wave of nausea strikes, you can quickly munch some down. Ginger tea Ginger is a well-known herbal stomach soother, and when sliced into hot water can help with an upset stomach. Try adding some honey to sweeten the deal. Essential oils Try exploring some pregnancy-safe essential oils. Lemon and peppermint are another natural remedy for an upset stomach. Keep hydrated Try adding lemon to your water and drink at least 8 glasses a day. If you’re actually vomiting in your pregnancy, get your hands on some hydralyte and sip! This stuff works magic when your body needs some extra TLC. Snack-up your vitamins Try eating a very light snack (e.g. crackers or a smoothie) before you take your prenatal vitamins to minimise any possible reaction. If your morning sickness isn't letting up, let your doctor know. There are certain medications that can help you feel better, like vitamin B6 supplements and over-the-counter options such as doxylamine (Unisom). And if those don’t work, your health care provider can recommend prescription anti-nausea medications. All you need to remember is this phase will pass. And at the end you’ll end up with a pretty cool prize - a baby! Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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Booble Blog: Is it normal to have such vivid dreams while pregnant?
In this edition of Boogle Blog, we discuss the subject of dreams and why, when we’re pregnant, our mind wanders into some crazy places. If you’re pregnant and have woken up in a sweat wondering why you were pashing your year 10 high school teacher in your sleep or fighting off a one-legged dragon to save your baby, you’re not alone. Wild and sometimes worrying dreams are completely normal and extremely common among expecting mums. So what causes us to dream big while our bellies are growing? Hormones or irregular sleep? There are many theories as to why we dream so vividly when pregnant. Some point the finger at hormones, others say that the change in our sleep patterns are to blame. Both play a starring role in our books, and when you break it down it’s easy to see why. Hormones As we know, hormones cause a roller-coaster ride of emotions during the day, but some researchers also theorise that the increase in vivid, detailed dreams may be linked to higher levels of progesterone that arise later in the pregnancy. A 2015 study found that sleep tends to increase during the first trimester, but decreases as the pregnancy progresses. Right before giving birth, our body also produces a lot more oxytocin, which can make insomnia worse. Just what we need before having a newborn, right!? Fragmented sleep As you’d know if you’re in the later stage of your second trimester or now into your third, sleep is starting to become fragmented, with your baby getting bigger, your back getting sorer and your bladder in overdrive. It’s this constant waking that causes us to not quite slip into a deep sleep, and stay in what they call REM sleep (rapid eye movement), which means you’re not only more likely to dream, but way more likely to wake up during or right after a dream, meaning you’ll have a better chance of remembering it, in every vivid detail. Should we worry? The short answer is, no. Dreams are our subconscious mind exploring every scenario possible, to see if we’re equipped for procreation or a zombie apocalypse. Neither of which anyone can truly prepare for. And while dreaming is something we can’t control, there are a few things you can do to try and limit the night terrors, and move those dreams into something a little more PG. Set the mood. Creating a bit of a ritual for yourself each night is a great way to tell your mind and body that it’s time to wind down and chillax. Try lighting a scented candle, running yourself a bath and playing some chill-out tunes. Stick to a routine. Going to bed and getting up at the same time each day can improve your sleep health. Easier said than done some times, we know. Switch off. We know it’s hard, but try limiting your device usage in bed. Wordle can wait till the morning! Keep active. Regular physical activity during pregnancy can help you fall asleep more easily, and has been known to help with restless legs. Prevent heartburn. To avoid heartburn, try eating small, frequent meals and avoid eating three hours before bedtime, if you can. Sleeping on your left side with your head elevated can also help ease heartburn symptoms. If you continue to have trouble sleeping during pregnancy, or your dreams are starting to make you feel anxious, have a chat with your OB or health care provider, and see what they would recommend to put your mind at ease. Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit our New Beginnings website, where you’ll find a range of helpful articles, products and tips for navigating this new chapter of your life - mummahood.
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New Beginnings At PBC Expo Melbourne
We are very happy to invite you to come and visit us at the Pregnancy, Babies and Children's Expo that is happening at MCEC South Warf Melbourne from Friday the 8th to Sunday the 10th of July. This is a great opportunity to come and try on our New Beginnings maternity bras and get recommendations from our team. Not to mention there'll be some very special expo only deals for you to take advantage of! Click here for more information and to register for tickets. The entry is free!
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