Monthly Archives

January 2019

I’m leaking wee…is that normal?

By | The Body Space | No Comments

It’s a common story told by so many mums that when they laugh, cough, jump or run, they leak a bit of wee.  Heck it’s so common, surely it must be normal right?  Wrong!  No leaking is never normal.  As a Women’s Health Physio I treat women with this problem of incontinence all the time, especially after having a baby or as they reach the time of menopause.  So why’s it happening?

Often the most common reason is that the pelvic floor isn’t quite doing what it should.  After its been sat on for a whole pregnancy and then either been stretched during a vaginal labour or got it’s signalling all wonky after a C-section, that pelvic floor can be disinclined to do what it should.  Commonly people think that it’s due to their pelvic floor being weak and start cracking on with their pelvic floor exercises (Kegels).  Great, if that’s what the problem is and if the exercises are done correctly (often not the case).  But more commonly than not, it can be due to the pelvic floor being overactive….imagine cramp up your lady bits!  So what that means, is the muscles are gripping tightly and can’t relax fully or contract properly, making them dysfunctional.  

So what is the pelvic floor meant to do and why does it matter if it’s weak or overactive?

All the pelvic floor muscle attach to your tail bone and then come forward and out to attach to both your pubic bone and your sitting bones.  In effect, they create a hammock.  That hammock moves forward and up when contracted to squash your urethra and stop the wee coming out.  It also keeps tension around your back passage to stop poo and wind coming out.  If it’s not working properly, those things become more of a challenge.  So how would you know if you’re weak or overactive…or both? Well this is where a Women’s Health Physio comes in.  We have a chat to you to find out what symptoms you’re having and then we do an internal exam.  I realise I may have just lost some of you at that point – lets face it, a vaginal exam isn’t anyone’s idea of a good day out!  I promise you it’s nothing like having a smear.  There are no speculums, no leaving your legs flailing around or horrible shoving feelings!  We are incredibly gentle, very respectful and only ever do it you are 100% on-board.  Almost every patient we have would say it was no way near as bad as they thought it would be.

By doing that exam, we can tell if your pelvic floor muscles are weak, too tight or if your function has been affected by a vaginal tear or episiotomy.  It’s also useful for women who have pelvic pain, or pain at the vaginal opening, among many other conditions.   Once we have a clear idea of what’s going on, we can give you the right kind of exercises and stretches to get your pelvic floor back to full function, meaning no more leaking and hello trampoline!

We know that this is a sensitive subject and can be hard to talk about.  Lisa and I have both been through this process ourselves and know what it entails and are fully empathetic to your concerns.  We always endeavour to help our clients feel safe and at ease at all times as well as 100% respected.  Call or email us today to find out more or to book your Mummy MOT®.  To read more about Lisa Few and me, please click here.

What to do if you still have baby blues?

By | The Support Space | No Comments

The term “baby blues” is such a vague and unhelpful one as it really can cause us mum to clump a whole bunch of feelings into one category.  The truth is, after having a baby you will feel almost every emotion under the sun – feeling low, feeling high, feeling overwhelmed, exhausted…the list goes on and on.  So what really are baby blues and what else could those feelings be?

Baby blues are the feelings that you get in the first week to 2 weeks after having your baby.  It can cause you to feel anxious, low in mood, irritable, unable to concentrate and tearful.  Not an overly useful list given most mums will feel that considering they just grew and gave birth to a brand new human and now aren’t allowed the luxury of sleep to recover.  The thing that’s adding insult to injury here are your hormones.  They are having enormous swings here due to the production of milk, reduction of adrenaline now you’ve given birth and the start of the oestrogen and progesterone getting more levelled out (more on this later).  So ultimately, thanks to the crazy chemistry going on inside of you, you can feel all those emotions above.

But what if it carries on past that stage?  Well here things get trickier.  The hormone element is huge and cannot be underestimated.  For example, if you are feeling things that are indicative of true depression, you may have the above but also things such as suicidal thoughts, problems bonding with your baby, feelings of unworthiness etc.  These can be due to depression (especially if you had a previous history of depression) but can also be due to a huge hormonal imbalance, such as low progesterone.  This can be more common for those who do not have a past history of depression.  It’s best to chat to your GP about these feelings and see what they feel is the best next step.  If it is a hormonal imbalance, you may need to talk to a hormone specialist directly.  It is extremely unlikely you will get your hormone levels checked on the NHS, so in reality you will need to go privately.  Here’s the link to the clinic we recommend.

Other steps you can take is to talk to a counsellor who specialise in Post Natal Depression (PND).  One of our counsellors Charity Moss, works specifically with mums and dads who struggle with PND and Labour Induced Post Traumatic Stress Disorder.  This is a common problem for both mums and dads but is rarely diagnosed or talked about.  Talking about your pregnancy, labour and the time following, can be incredibly powerful and can help your brain make sense of the massive shifts that have happened.  We appreciate it can be so hard to take that first step towards helping yourself and we are here to help guide you on that journey.

The Mummy Space Surrey is here for you to support you through this incredible and overwhelming journey of motherhood.  Just like you, we’re on this journey too, so understand what it takes to just get through a day with kids.  You can reach us anytime via our social channels or by filling out our contact form on our website.  Please don’t struggle alone though – we are a sisterhood and we’re here for you.

How can I cook… when I can’t?

By | The Body Space | No Comments

At times we all need an easier option when it comes to cooking for ourselves or our families.  What are the options when things are tough? You might be starting a new job, a new baby has arrived, you just need a break, a family crisis hits, the builders are in or you’ve just moved house? Take Aways are the obvious answer but they are SO bad for us so we thought we would share some other alternatives.

  • One option is to go for really simple food that you plan in advance,  here are some options….

Jacket potatoes (spuds or sweet), a bag of salad and pre prepped sandwich fillers.

Baked fish with a bag of microwave rice, steamed veg and a blob of mayonnaise

Get the slow cooker out. This recipe is literally minutes to put on in the morning and is genuinely lovely. Again a bag of microwave rice and maybe some peas would top this off brilliantly in minutes  https://realfood.tesco.com/recipes/slow-cooker-beef-stroganoff.html

  • Invest in some frozen meals, they are made in a kitchen and frozen using only the ingredients you would use at home. It’s not cheap but sometimes these things need a little money thrown at them.  These are good emergency meals to have in the freezer for those days when you just run out of energy or time. New parents get a discount too https://www.cookfood.net/ . You could also try local business Food Envy London who are part of the Mummy Space.
  • Pre plan your meals – if you know there is a difficult time coming ie a new baby or going back to work for example, over the weeks before, make extra when you cook and put it in the freezer. This is by far the cheapest option.  Doing this anyway so you have some emergency back up isn’t a bad idea for those unexpected minor emergencies.
  • You may have seen the companies that deliver you recipes and all the ingredients measured out.  This is certainly not a cheap option and you still need to do the cooking but it’s ideal if you need to hand the cooking over to someone less competent (can’t imagine who that could be for some of us!) or if you are having building work or indeed just need the mental break from the planning and shopping.  Here are a few options – https://www.gousto.co.uk/ ,www.mindfulchef.com  www.hellofresh.co.uk   These companies often have very generous intro offers and we believe Waitrose are about to start the same service too.
  • Use a meal delivery service like Food Envy London who deliver meals that are ready to go. Just put them in the oven and that’s it, perfect for busy days.
  • Lastly and one that we really shouldn’t forget – ask for help. I know not everyone has family or friends around that can help but if you do – utilise them in these situations. I recently had a family crisis and my Mum dropped off dinner one night – OMG it was such an enormous help.  Ask if someone can host you for dinner one night, maybe a girl friend who had children of a similar age? Once your situation eases up have them over for dinner or maybe take them out as a thank you. People like to be asked to help – honestly they do, allow those that are willing to give a little – you can always give back another time.

We need to teach our daughter’s and maybe also remember ourselves??

By | General | No Comments

A few important rules to teach your daughters ❤️❤️

1. It’s OK to cry when you’re hurt. 

But, wash your face, and get up off the floor when you’re done. You don’t belong down there.

2. You are a woman, you do NOT need a man, but you can absolutely enjoy your life with a good one.

3. Happiness is not a permanent state. Wholeness is. Don’t confuse these.

4. Never walk through an alley alone.

5. ‘Can’t’ – is a cop-out.

6. Hold your heroes to a high standard. Be your own hero.

7. If you can’t smile with your eyes, don’t smile. Insincerity is nothing to aspire to.

8. Stay true to yourself always.

9. Your body, your rules.

10. If you have an opinion, you’d better know why.

11. Practice your passions.

12. Ask for what you want. The worst thing they can say is no.

13. Wish on stars, and then get to work to make them happen.

14. Stay as sweet as you are.

15. Say Please, Thank You, and Pardon Me, whenever the situation warrants it.

16. Reserve “I’m sorry” for when you truly are!

17. Question everything … except your own intuition.

18. You are amazing! Don’t let anyone ever make you feel you are not. If someone does….walk away. You deserve better.

19. No matter where you are, you can always come home.

20. Be happy and remember your roots.

21. Say what you mean and mean what you say.

22. Be kind; treat others how you would like them to treat you.

23. If in doubt, remember whose daughter you are and straighten your crown. 👑