Jetlag is that revolting discombobulation after a flight through time zones, where your internal clock is out of sync and literally lags behind – even a few hours time difference can lead to you nodding off in the uber on your way to your airbnb.
The New York Times. reports that this internal clock is made up of 20,000 teeny tiny pacemaker cells that lie deep within the hypothalamus region of our brain. Every 24 hours or so these cells synchronize, signaling to the rest of the body whether it’s night time or day time.
These cells are tune win to the light around us and the routine associated with certain levels of brightness — signalling our body to sleep when it’s dark, and move around when it’s light.
But travelling across time-zones throws our pacemaker cells into disarray: Our internal clock is saying “hey it’s breakfast time, where’s the fricken sun?” When our clock can’t be synchronized, we feel fuzzy – or jet lagged.

Beating jet lag is down to our ability to match our brain clock to local time as soon as possible so we can get on with serious holidaymaking.
BEFORE FLYING? PARTAY LIKE A ROCK STAR
Everybody knows its harder to have a super early night than it is to stay up late and sleep in longer (unless you have kids or you’re a weirdo who gets up at 5am to work out). Likewise – if you’ve ever suspected that jet lag is worse travelling in certain directions – you are correct.
Jet lag hits us hardest when we’re flying west to east (as in, going from Perth to Sydney), rather than the other way around. Dr. Michelle Girvan, a physicist at the University of Maryland in the USA explains: “The body’s internal clock has a natural period of slightly longer than 24 hours, which means that it has an easier time travelling west and lengthening the day than travelling east and shortening the day.”

• When planning an east-west trip, book a flight that arrives in the afternoon or early evening so your inner clock can take in the sunset.
• Try staying up later and later each night a few days before your east-west flight.
• If you’re heading east, try going to bed 30 minutes earlier each night and waking up earlier in the morning.

IN THE SKY

Planes fly at upwards of 25,000 feet, and while cabins are pressurised to 8000 feet above sea level – that’s still as high as Mount Everest,  so you’re going to feel the effects of altitude. Added to the mix, cabin air is a low 12-21% humidity, the same as a desert! If you can stay on top of dehydration and germies during the flight, you’ll be sweet as upon landing.

• During take-off, try to swallow more to equalise pressure and avoid ear-popping – sucking a lolly or chewing gum helps.
• DO NOT NAP unless arriving in the a.m.
• Keep your overhead light on to trick your pacemaker cells that it’s daytime, and walk around the cabin to boost circulation.
• Drink 2–3 glasses of water and chug some Hydralyte or Gatorade every five hours to avoid dehydtration.
• Oh – avoid booze and coffeeas they’ll dehydrate you more.
• Take a vitamin supplement like Berocca to boost your immune system.
• Use a saline nasal decongestant every two hours to clear the sinuses and help with cabin pressure.
• Eye drops or an eye mist will hydrate and sooth the eyes – great if you’ve been crying over the inflight movie.
• Skin gets dehydrated as well during flights, so moisturize at least once, even if you have to use the bathroom hand lotion.

AT YOUR DESTINATION

• If it’s daytime, get some exposure to sunlight to set your internal clock to local time.
• Meal times also help to reset your body. Eat breakfast at breakfast time — even if it’s nine p.m. in your head — is a good idea.
• De-stress your body with some light exercise like a casual stroll or a relaxing swim.
• If you arrive in the evening, take a sunset stroll, have dinner and go to bed at your normal hour (in the timezone of your destination – reset your phone to local time!).

HELPFUL APPS
Apps Stop Jet Lag  and Entrain provide you with a light schedule to help you rest your body clock quickly and efficiently, using info on your location and destination, as well as what kind of light you’ll be around en route.

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Where does Negative Thinking Start?

The three most devastating negative thoughts are: I can’t, I won’t, I ain’t. These self-limiting beliefs are the triggers for unhappiness, procrastination, apathy and resentment – the cycle of failure.  There are three main causes for our self-limiting beliefs:

1. GRATIFICATION
   It’s human nature to run to that which will give us pleasure. But the need for instant gratification – ‘I Want It Now!’ leads to desensitization. We require more and more and more of that which used to give us pleasure, until we believe we will never be satisfied. By delaying gratification and savouring the rewards of our efforts, we can change our need for “I Want It Now!” and our negative expectations.

2. FEAR
   Fear can paralyze us and keep us in the cycle of failure for a lifetime. The truth is we are only born with three types of fear: The fear of falling, the fear of loud noises, and the fear of abandonment. That means every other fear is learned. When we face our I can’t, I won’t, I ain’t fears [fears such as ‘I can’t get better’, ‘I’ll never be well’ and ‘I’m not a healthy person’] we can start to unlearn them.

3. ISOLATION
   Time and again I see that people who believe “Life is a jungle,” are more stressed, illness-prone, unhappy, and unfulfilled. The reality is we are all dependent upon one another – from the smallest to the largest organisms on the planet. To isolate ourselves from this reality is to isolate ourselves from life itself. This cannot be healthy. When we change the destructive belief that life is a race, or survival of the fittest, we become in tune with the greater reality of interconnectedness.

Can we change fast?

Yes, of course we can change overnight. But what’s more likely is a gradual, willing change that slowly gathers momentum until a tipping point is reached: we wake up one morning thinking more positive thoughts than negative ones.
The most amazing change I see is when somebody who has been mired in self-limiting belief for most of their life starts saying, “I CAN do it!” and “I WILL do it!” and eventually, “I AM doing it!”
“I CAN! I WILL! I AM!” are very powerful words. I recommend you try them. You’ll be surprised at what you can achieve.

Love Heals

It has been scientifically proven that the feeling of being loved has a positive effect on health and wellbeing, especially medical recovery. A heart attack victim who feels loved and needed (and this is most evident in males) has a shorter recovery period and better long term outcome than someone who feels unloved and unwanted.
Dr. Scott Zarcinas is the founder of Unlocking Your Life seminars, and the author of Your Natural State of Being.

This story was commissioned by Goodlife Health Gyms.

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What is Post Natal Depression?

PND can be devastating and debilitating illnesses that can persist and affect not just a new mother but everyone around her. It is not a modern condition, but it is recently labelled. A woman with PND can be irritable, volatile, teary and withdrawn, but it is important for loved ones to not to take this personally. Women with PND suffer from tiredness, insomnia and loss of appetite along with negative thoughts and feelings – of worthlessness, incompetence, guilt or even self harm. They simply don’t feel like themselves. At worst, they may not be able to care for their newborn.
The Edinburgh Postnatal Depression Scale is a screening tool designed to detect postpartum depression. Follow the instructions carefully. A score greater than 13 suggests a risk of PND and the need for a more thorough assessment.

The Triggers

Like depression, PND doesn’t have one definite cause – it’s likely to result from a combination of factors.

• A personal or family history of PND, depression or anxiety may increase the risk of PND.
• Women with a history of abuse or difficult close relationships are at risk.
• Pregnancy can be stressful, as can a prolonged labour or delivery complications.
• After the birth, problems with the baby’s health, sleep patterns and/or breastfeeding can upset the balance.
• Continued sleep deprivation can lead to exhaustion and is a trigger for health imbalances as well as depression.
• A lack of support (hands-on, financial and/or emotional) will make life hard for new mothers. Single mothers are especially vulnerable.
• For mothers who have left the workforce, or had very different expectations of motherhood, the adjustment can be quite a shock.

If you have PND

Touch Your Baby
Yes, now is the time for your baby to feel secure and develop a solid emotional foundation, but don’t beat yourself up if you’re taking time to bond, or if breastfeeding isn’t working for you. The best way to make your baby feel secure is to take care of yourself and regain some balance first, so you can get to know each other in your own way.
Get Support
Don’t bottle up your feelings. Develop a support system of empathetic and trusted friends, family and professionals… and accept their help. You can call The National Perinatal Anxiety and Depression Helpline on 1300 726 306 Monday-Friday 10am – 5pm (AEST) to speak to a counsellor. Psychological therapy is proven to be the most effective way of treating PND. For a list of GPs with expertise in treating anxiety and depression visit beyondblue.org.au.
Take Time Out
It is so easy to get swept up looking after others that we can forget to look after ourselves. You don’t have to be a supermum – you are on a steep learning curve, so take things one step at a time. Leave the dishes, accept that offer to babysit, and have some time to yourself. Or restrict visitors (even well meaning mothers) when you’re overwhelmed or not up to it.
Stay Healthy
Make meals a priority. When you’re depressed, nutrition often suffers. If there’s nobody to help you, take a shortcut and buy pre-made meals from the supermarket or get them delivered. Try to get at least seven hours sleep every 24 hours, even if it means you’re sleeping every time your baby sleeps. If you’re anxious, practise deep breathing and meditation techniques – you’ll find helpful videos online. PANDA’s Wellbeing Guide is full of feel-good facts, affirmations, ideas and small things parents can do to take care of themselves.
Spend Time with Your Partner
You’re in this together, and while this may be the biggest change the two of you ever face, the only way you’ll get through it with your relationship intact is communication. Your partner has no idea how you’re feeling and is probably confused and feeling emotional as well. There’s a lot more work to do suddenly, and it all seems overwhelming, but talk through your tasks and make plans on how to tackle them. And make time for quality time, even if it’s sitting on the couch watching a film together.
Don’t Give Up
Remember – you are not alone, you are one of 100,000 Australian parents who struggle with perinatal anxiety or depression each year. Don’t wait, speak up and you will recover from PND.
This article is available for publication.

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You can never drink too much water.

Women need around eight glasses of water per day and men need up to 10, but the body can get approximately 20 per cent of its total water requirements from solid foods alone. The digestion process also produces water as a byproduct and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids. There are many dangers associated with dehydration, but yes, you can also drink too much water. If you drink litre after litre very quickly, the kidneys become overloaded, causing water intoxication. This condition is called Hyponatraemia, where the sodium in the blood drops to a dangerous level, hindering muscle contraction and nerve impulses. A rare condition, Hyponatraemia can lead to headaches, blurred vision, cramps (and eventually convulsions), swelling of the brain, coma and possibly death.

You need to eat meat and dairy to get enough protein

Eating a variety of protein-rich plant foods (nuts, seeds, legumes, soy and grains) each day will give your body all the protein and amino acids it needs. Unlike meat, protein-rich plant foods have thousands of phytochemicals that protect against disease. Check this chart for protein-rich plants.

People who sleep a lot are just plain lazy

One of the pillars of health, sleep is essential for your body to repair damage, and even older people need seven to nine hours sleep per night. In fact, being overtired can impact brain function similarly to being intoxicated by alcohol, decreasing your ability to concentrate and perform cognitive tasks. Physical performance is hindered as well. Accumulated sleep loss affects hormones including ghrelin which stimulates appetite. Insulin levels are also affected, contributing to the risk of pre-diabetes. These factors combined mean a lack of sleep is one of the strongest risk factors for obesity, heart disease and stroke. Restricting sleep also leads to grumpy moods and anti-social feelings in the short term, but can end up contributing to depression down the track. And we all know exhaustion lowers your immune system and leaves you susceptible to bugs. The answer? Press snooze!

Aging means loss of brain power and strength.

What’s that? Older people continue to learn as they age and can integrate new knowledge easily, so long as they move it and don’t lose it. A Canadian study comparing active adults between the ages of 53 and 75 with sedentary adults found the active group’s muscle cells functioned nearly as efficiently as 20-somethings’. New studies in neurogenesis or brain plasticity show that the brain has the ability to change and alter function throughout life by forming new connections between brain cells. These study show that decreased mental capacity is down to physical and functional changes in the brain, not age. It can be avoided and even reversed through a variety of environmental enrichment activities, including physical and mental training exercises. The secret is to challenge the brain, and to do novel and stimulating tasks that don’t rely on established ways of doing things – as in, get out of your comfort zone!

Depression is caused by a chemical imbalance

Scientists from Florida State University say “low serotonin levels are no more the cause of depression than low aspirin levels are the cause of headaches.” The Irish Medicines Board actually banned drug company GlaxoSmithKline from claiming that depression is caused by a chemical imbalance. According to BeyondBlue,  Depression usually results from a combination of recent events and other longer-term or personal factors, including genetics. Effective treatment can stimulate the growth of new nerve cells in circuits that regulate your mood, rather than treating the chemical imbalance, which is merely a symptom.
This article is available for publication.

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How Macronutrients Work

1. Carbohydrates

Carbs are the primary energy source for the body. They power the muscles, fuel red blood cells and charge up the central nervous system. Carbs range from simple carbohydrates or sugars – such as fructose (fruit sugar), sucrose (table sugar), lactose (milk sugar) and maltose (grain sugar) – to complex carbohydrates or polysaccharides such as starch, glycogen, and cellulose.
The liver converts all carbs into glucose, or blood sugar. Some glucose is used as energy, some is stored in the liver and muscles as glycogen, and some is converted into fat.
Carbohydrates that break down quickly into energy have the highest Glycaemic indexes (GI more than 70). Carbohydrates that break down slowly release glucose gradually into the bloodstream.
SOURCES: Bread, grains, rice, pasta, beans, fruit, and vegetables. Nutritionists recommend fruits and veggies and unprocessed products – i.e. whole foods and whole grains and with no added sugars or fat. Go lightly on breads, pastas and other high energy (high GI) carbs.

2. Proteins

There are thousands of different proteins in the body. Our bodies need them for growth, fuel, maintenance, repair, and regulation. Proteins form body tissue, enzymes, hormones and antibodies. Proteins are in every one of our cells. Amino acids, the building blocks of protein, are provided by a balanced diet as well.
SOURCES: The best food sources of protein and essential amino acids are lean meat, fish, beans, dairy products (especially egg whites), legumes, beans and nuts.

3. Fats

Yes, we need them. Fat molecules are made up of simpler units called fatty acids. Essential fatty acids store energy, insulate us and protect our vital organs. They provide fat-soluble vitamins, and help regulate growth, immune function, reproduction and basic metabolism.
Fatty acids can be either saturated (‘bad’ fat) or unsaturated (‘good’ fat). The more liquid the fat or oil is, the more unsaturated it is. Unsaturated fats decrease blood cholesterol just as saturated fats (from meat or dairy sources) increase cholesterol.
SOURCES: Oils, dairy (butter, margarine, cheese), meat, nuts, and snack or junk foods.

How many Macros?

The unit of energy is the kilojoule (kJ) or megajoule (1 MJ = 1,000 kJ)
4.18 kilojoules are equal to 1 kilocalorie.

Your macronutrient requirements can be measured as percentages of your EER, your daily Estimated Energy Requirements (kilojoules/calorie intake). The most recent Acceptable Macronutrient Distribution Range (AMDR) was published in September 2015.
The study figures out your energy requirements based on your age, height, weight and levels of activity. For example, for a woman aged between 31-50 who is 160 cm tall and weighs around 56.3 kilos, your basic requirements are 5.5 megajoules per day. Add to that a semi-active lifestyle (desk job), and your daily energy requirement goes up to around 8.7 megajoules. A more active woman, e.g. a mum and housewife, will burn upwards of 9.8 megajoules per day.
To determine your EER, and the EER for everyone in your family, visit www.nrv.gov.au/dietary-energy.
This article was first written for Goodlifehealthclubs.com.au
 

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What is Gluten?

Remember the simple papier-mâché paste you made in kindergarten out of flour and water? Gluten is what made it, well, gluey. It’s a mix of two proteins which occurs naturally in certain grains such as barley, wheat, rye, triticale and spelt, and makes it’s way into everyday foods like bread, cakes and pies, cereal, pasta, crackers and beer. Foods we’ve been eating for thousands of years – correct. Archaeological evidence has suggested that grains entered the human diet perhaps 23,000 years ago (and grain storage started more recently, around 11,000 years ago), but recently discovered tools suggest that over 100,000 years ago, some very earliest ancestors were eating gluten free sorghum grains, not wheat.
Processed gluten is also added to foods as a separate ingredient in its own right. It makes pasta springy and rubbery, gravy thick and gluey and candy bars chewy.
It’s added to bread to enhance flavour and for increased dough strength and elasticity, which gives structure; as well as increased water absorption, improving softness and extending shelf life.
Accredited Practising Dietitian Lisa Donaldson, who has coeliac disease herself, says “The main problem areas are processed and pre-packaged foods, so reading labels becomes critically important.”
Check processed food packets for glutenous ingredients such as:
1. Emulsifiers
2. Flavourings
3. Hydrolysed plant protein
4. Natural flavourings
5. Stabilisers
6. Starch
Likewise, heavily processed gluten free bread, cakes and cookies, can have more kilojules per serve and no more fibre than normal bread. Lisa recommends whole foods across the board.

Coeliac Disease or Gluten Intolerance?

People who have coeliac disease have a genetic auto-immune disorder that triggers the tiny, finger-like projections (or ‘villi’) in their small intestine to swell up and lie flat when they ingest gluten. This interferes with the absorption of nutrients and can cause malnutrition.
Symptoms of celiac disease include bloating, abdominal pain, diarrhoea, lethargy, migraines, mineral deficiencies, anaemia and weight loss.
Gluten intolerance, meanwhile, is an emerging area and until recently was not recognised because the basic symptoms can overlap with coeliac disease. However most people suffering from gluten intolerance experience a wealth of benefits, including less bloating, more energy, clearer skin and better sleep, from cutting out gluten altogether.

Get Tested

Even with the growing awareness of gluten and the gluten free diet trend, Coeliac Australia reports that, while the disease affects about one in 100 Australians, with 75 per cent of sufferers remain undiagnosed. Untreated, coeliac disease may lead to infertility, osteoporosis and bowel cancer. Gluten intolerance can also lead to infertility and osteoporosis, as well as depression and liver disease.
If you’re showing symptoms, it’s a good idea to see your doctor, who may schedule a blood test and a biopsy. “This is the gold standard for true diagnosis of coeliac disease,” says Lisa.
But don’t start a gluten free diet until after you’ve been diagnosed, Lisa warns, as the small intestine lining may then heal itself and the tests will be inconclusive.

A Gluten Free Diet

If you have been diagnosed with gluten intolerance or coeliac disease, it’s not too difficult to put a gluten free diet into practice.
“People following a gluten free lifestyle can still manage to eat a varied, fibre-rich diet,” says Lisa. “Fruits and vegetables play a valuable role, but legumes such as baked beans, chickpeas and lentils are also a great source of fibre.
“Gluten free products that include nuts and seeds are fabulous and delicious, and adding chia seeds and psyllium husks to skinny smoothies or natural yoghurt is an easy way to boost fibre content. At meal times, include brown rice, quinoa or a cob of corn to increase the fibre content, along with the carbohydrate content.”

No Excuses Carbs

That’s right – a gluten free diet is not an excuse to cut back on complex carbohydrates. The Australian Dietary Guidelines stress the importance of enjoying six serves of wholegrain foods per day. Wheat, oats and barley may be off the menu, but rice, millet and corn are gluten free, as is sorghum.
Not only are they excellent source of energy, wholegrain foods are packed with key nutrients, including protein, dietary fibre, B group vitamins, vitamin E, iron, zinc, magnesium and phosphorus. A diet rich with complex carbs is associated with reduced risk of cardiovascular disease, type 2 diabetes and excess weight gain, with evidence for this strengthening each year.

Lisa’s Gluten Free Shopping List

Meat products: Unprocessed meat, fish, chicken, turkey, seafood, ham off the bone, lamb, beef, kangaroo and duck are gluten free. Beware of meats that are crumbed or marinated in sauces. Be extremely cautious of deli meats and sausages as gluten can be used as a firming agent.

Lisa’s Gluten Free Snacks

• Gluten free hummus with veggie sticks
• Fresh fruit and natural yoghurt
• Popcorn with gluten free toppings
• Rice cakes with ricotta, tomato and cracked pepper
• A hard-boiled egg
• Handful of dried fruit and nuts
• Banana and cinnamon skim milk smoothie
• A small tin of baked beans

Gluten Free Vegetarian Menu

Breakfast Ideas:

• Two poached eggs with spinach, mushrooms and tomato with one slice of gluten free toast with a smear of avocado
• One small bowl of warm baked beans with grilled tomato, mushrooms and asparagus
• One small bowl of quinoa porridge with stewed pear, natural yoghurt and cinnamon (add sunflower seeds if you feel like them)
  

  

• Gluten free corn fritters with rocket, avocado and poached egg.

Lunch Ideas:

• Chickpea salad with pumpkin, baby spinach and steamed beans, dressed in balsamic vinaigrette
• Gluten free salad wrap with hard boiled egg and salad, spread with hummus
• Brown rice or quinoa salad with leafy greens, olives and feta

Dinner Ideas:

• Stir fry using tofu and Asian vegetables. Swap gluten-containing soy for tamari, add ginger, chilli and basil/coriander for flavour and serve with rice or buckwheat noodles
• Vegetarian frittata using eggs, grated vegetables and some feta
• Vegetarian BBQ skewers using haloumi, capsicum, mushrooms, zucchini and tofu, served with a cob of corn

Lisa’s Triumph Over Coeliac Disease

“I was diagnosed with coeliac disease almost 12 years ago. It was life changing. I was convinced that stomach cramps were a normal part of digestion, because that was all I had ever known. I was undernourished and was always getting sick. My body simply wasn’t absorbing the right amount of nutrients because my intestines were in a damaged state. I was a school teacher at the time and I thought I was just picking up germs from my students.
I decided to visit my doctor to see if there was something I could do to boost my immune system. I just wanted to feel better. I had some blood tests and it turned out I carried the gene for coeliac disease, so I was sent off for a colonoscopy.
I can honestly say the diagnosis changed my life – everything changed!
The first few weeks on a gluten free diet were hard because I wasn’t sure what to eat. I was a Weetbix and salad sandwich kind of girl, and 15 years ago there weren’t many gluten free products on the market. But after a complete change in my wellness, I was determined to stick with it.
I started to feel better after a few weeks of gluten free dieting. After one month I had worked out ways to improve what I was eating, and felt incredible.
I noticed an increase in vitality, a boost in energy and I stopped getting so ill. I had colour in my cheeks and couldn’t believe how amazing my insides felt. No more cramping, distended belly or discomfort.
I left my role as a primary school teacher to return to university pursue a new career in nutrition and dietetics. I wanted to help other people like me feel amazing. I wanted to teach people that what we eat, especially gluten, makes an enormous impact on our health and wellbeing.”

For Further Help

If you have coeliac disease it is essential you visit an accredited practising dietitian (APD) who can evaluate what you are eating and teach you more about this auto-immune disorder. You can find a list of APDs in your local community on the Dietitians Association of Australia website, www.daa.asn.au.
The Coeliac Society of Australia is an invaluable resource for anyone with coeliac disease. Membership entitles you to access to information sessions, handouts covering ingredients and food labeling (including the Ingredient List booklet), recipe books, shopping tours, eating out, availability of gluten free products and advice on travel. The society provides a regular magazine and support groups, and will make it easier to cope with coeliac disease and gluten free diets.
This article first appeared on 12WBT.com.au.

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Recipe: Beauty Blend Smoothie

This nutritious and delicious smoothie provides a great big blast of complexion-friendly nutrients—Vitamins C and E, Beta Carotene, Selenium and Omega 3 fats.

Ingredients

• 2 cold oranges, peeled and cut into sections.
• 1/2 chopped mango, cold
• 1/2 cup sliced frozen (unsweetened) strawberries
• 1 medium carrot, peeled, shredded
• 1/2 cup plain, non-fat yogurt, chilled
• 2 tablespoons wheat germ
• 2 tablespoons ground flaxseed
• 1 tablespoon fresh lemon juice
• 1 tablespoon granulated sugar

Preparation

Place all ingredients in a blender or food processor and blend until smooth. This recipe serves two.
 
 

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The benefits of yoga for bubs

• Helps to settle baby and improve sleep patterns;
• Enhances bonding between Mum and bub;
• Strengthens the body;
• Improves digestion;
• Helps advancement from reflex to voluntary movements;
• Stimulates the senses;
• Balances activity and relaxation;

The benefits for mums

• Contributes to the development of the brain and nervous system.
• Helps to regain and retain healthy posture after birth;
• Releases muscle stiffness and tension;
• Strengthens the pelvic floor and abdominal muscles;
• Familiarises you with your ‘new’ body;
• Bonds you with your baby whilst you nurture yourself;
• Renews energy;
• Relaxes the mind, body and soul.

Exercise 1: Connect

This exercise will enable you to connect with your baby. Deep abdominal breathing is very relaxing, and it works to tone your pelvic floor and abdominals.
1. Sit in a comfortable position with your baby lying in front of you.
2. Place one hand on your own tummy and one hand on your baby’s tummy. As you look into your baby’s eyes, notice how your baby breathes into her/his belly.
3. Mimic your baby’s breathing. As you inhale, breathe into your hand. As you exhale, draw your navel towards your spine and lift your pelvic floor. Repeat for several rounds.

Exercise 2: Rolling Cat

This exercise releases tightness in your back and neck and provides a gentle massage for your shoulders and tummy. Your baby will love the close proximity to you and the element of surprise. You can even play peek-a-boo.
1. Begin on all fours, with your wrists under your shoulders, and your knees under your hips. Ensure your fingers are spread wide and your weight is evenly distributed through your hands and knees. Lie your baby underneath you, with her head below her face.
2. Start with a neutral spine. Gaze into your baby’s eyes, inhale, and relax your pelvic floor. Exhale, lift your pelvic floor, tuck your tailbone under, round your back and tuck your chin as you gaze toward your navel.
3. Inhale and return to a neutral spine. Repeat several times.
Variation: Begin on all fours. Inhale. Exhale, moving your buttocks towards your heels to stretch your back. Inhale, bend your elbows and scoop forward. Kiss your baby. Exhale, lift your pelvic floor, arch your back, and sit back on your heels. Your baby will love seeing you move from a distance to close up.

Exercise 3: Soothing hold

Being held face down is very relaxing for your baby, and allows her to look around from a different perspective. It puts a comforting pressure on the abdomen, which is very therapeutic, especially for babies with colic or wind.
Practise this hold while you’re seated. Slide your baby’s chest onto your hand and hold her upper arm between your thumb and index finger. Place your other hand between your baby’s legs to support her abdomen. You may then rub your baby’s tummy. When you’re confident with this hold, stand, and walk or rock your baby from side to side.

Exercise 4: Aeroplanes

This exercise massages your lower back and strengthens your deep abdominal muscles.
1. Lie on your back with your knees together and folded into your chest. Draw your navel towards your spine.

2. Fan your fingers around your baby’s rib cage and lay her face down on your shins, with her shoulders in line with your knees. Continue to hold your baby.
3. Try gentle variations, such as bouncing your knees to give your baby a ride; or rocking her from side to side and massaging your lower back.
4. Inhale as you bring your knees closer to your chest, then lift your head to give your baby a kiss. Exhale, draw your knees and baby away as you lower your head to the mat.
5. Your baby will love to hear you sing. Singing releases oxytocin, which promotes bonding.
Melissa was trained in Birthlight yoga by Francoise Freedman. Visit Yoganic.com.au for more.
This article was first published by News Local.

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