Pregnancy, Constipation, Diet, Physiotherapy

Constipation is a Common Problem During Pregnancy…

Constipation is a Common Problem During Pregnancy

 

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This may be due to:

  • Your pregnancy producing an increase in the hormone progesterone, which relaxes smooth muscles throughout the body, including the digestive tract. This means that food passes through the intestines more slowly.
  • Your expanding uterus, takes up valuable space normally occupied by your bowel, which may also add to congestion.
  • Also the iron-containing prenatal vitamins you’re taking may also contribute – but stopping them is a bad idea, for you and your baby.

8 Tips To Try To Ease The Problem…

  1. Pelvic Floor Relaxation

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  • Inadequate pelvic floor relaxation and release with bowel emptying is one of the major causes of constipation.
  • During bowel emptying the pelvic floor muscles provide a firm platform of support.
  • Regular pelvic floor exercises are essential to improve pelvic floor support. (See page on pelvic floor exercises)
  • Pelvic Floor relaxation is promoted by bulging the low abdomen forward with relaxed deep breathing.

 

2. Ideal Toilet Techniques:

 

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  • When you first feel the urge to empty your bowels, do so at the earliest convenient time.
  • Allow sufficient time to empty you bowel, try not to rush.
  • Sometimes the simple action of taking 5-6 deep breaths can help relax the pelvic floor and facilitate bowel opening.
  • If you find that after 2 or 3 minutes of relaxed breathing and sitting on the toilet that your bowels do not open then get up and return to your daily activities and return to the toilet when you feel the next urge.
  • Sitting on the toilet for long periods without an urge can increase the likelihood of straining the pelvic floor.

 

3.    Ideal Position For Bowel Movement

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  • Sit on the toilet seat, never hover above the seat.
  • Place a small stool under your feet to mimic a squat position.
  • If you are out and about and you have no stool lift your heel off the ground. The key is that you want your knees higher than your hips.
  • Lean forward at your hips with a straight back.
  • Place your elbows on your knees.
  • Make your waist wide and bulge your abdominals out as this opens up the pelvic floor.
  • Push down and back into your back passage.
  • Breath out or make a noise as you push out.
  • Don’t push too hard. (Scale of 1-10, push at 5-7).
  • This technique relaxes and opens the anal sphincter to allow the bowel movement to pass.
  • Lift and squeeze your pelvic floor muscles when finished.

 

  4.Exercise:

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  • Regular exercise helps to stimulate bowel movements.
  • Low impact exercise such as pre/post natal Pilates, walking and cycling is ideal.
  • Be mindful of avoiding exercises with the potential to overload and strain the pelvic floor.

 

 5.Diet

If your stool is too hard, it will be very difficult to pass!

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       Good stool consistency requires:

  • Adequate Fibre intake (30grams/day), don’t make the mistake of consuming too much fibre as this can overload the system.
  • Gradually introduce whole-grain foods.
  • Fresh fruits and vegetables (raw or lightly cooked preferably with skin left on), dried fruits.
  • Greens (broccoli, spinach, green beans, cabbage).
  • Small Regular meals: Big meals can overtax your digestive tract. Try eating six mini-meals a day rather than three large ones.

 

 6.Fluids 

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  • Eight full glasses of fluids (water, vegetable or fruit juice, broth etc.) each day.
  • Warm liquids such as, hot water and lemon

 

      7.Supplement

  • Ask your GP about adding high-powered fiber to your diet, such as wheat-bran or psyllium.

 

       8.Probiotic acidophilus

  • Found in yogurts that contain active cultures — stimulate the intestinal bacteria to break down food better, aiding the digestive tract in its efforts to keep things moving.

 

How can Personal Health Help Mums to be?

Exercise:

  • Medically Led Fitness 30 Min Classes-Modified by our Physiotherapists for pregnancy
  • Pre Natal Pilates & Yoga classes led by Chartered physiotherapists and Midwives: see here for schedules and prices:

https://personalhealth.ie/clinical-pathways/medically-led-fitness/

 

Dietary Choices:

 

Book an appointment with our Consultant Dietitian:

Caoimhe McDonald(MINDI)

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

My Fitbit journey began a month ago. I had plagued my husband with hints of getting me one and well, yes to my own disbelief, he actually must have listened, as one day he arrived home with one for me!

I was thrilled or so I thought but very quickly I began to realise, I didn’t own this Fitbit……..this Fitbit owns me! This is what happens when you let a Fitbit into your life:

You live for the sole purpose of getting to you daily Fitbit goals:

Waiting for that little buzz when you get to 10,000 steps and then pathetically self-high-five-ing is perhaps the least glamorous moment of your day.

fitbit steps nailed

 

You get angry if you don’t have it on when you walk:

If you walk without wearing your Fitbit, does it even count as walking? I know there is no logic to this. I do know that. But on days when you happen to forget your Fitbit, you wonder why you even bothered getting out of bed in the first place. If Fitbit isn’t counting them, are these steps even real? Is anything?

no fitbit don't move

 

Fitbit’s validation becomes more important than the opinions of human beings:

IT LIKES ME. IT REALLY LIKES ME. Oh, whoa, did I get fired? It’s cool, I got 11,000 steps today so I’m pretty much crushing it-whoop!

Fitbit-meme-not-crazy-just-Fitbitting

 

You’re constantly jumping up and down for seemingly no reason:

Anyone who has ever stood next to me in work or while waiting to cross the road or in the queue at Tesco’s have probably been only one step away from calling to get me committed.

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You have jumping marathons before you go to bed:

Nothing is more unbearable than the idea of resting your head on a pillow when you’re at 9,000 steps. Time to wake up all the neighbours!!

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(If Im being brutally honest, I have had evenings where I’ve got me children to wear it for an hour or two before they go to bed to get me to my target while I put the feet up. I’m just being a good mother and encouraging them to be active-right??!)

 

 

Your worst enemy is yourself:

One day I reached 30,000 steps in one day & the my Fitbit sent a text to my phone telling me I was an “Overachiever”. I told everyone I met that day just how great I was! My husband & children couldn’t bare to be in the same room as me! An overachiever at last!! But then it dawned on me, that the only way I’d ever feel this good about myself again was by topping it, and there are only 24 hours in a day. Can we use all of them for stepping??-NO. Will we try anyway?? CATCH ME IF YOU CAN.

 

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The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

How do I fit all that walking into my busy day?- Here’s a few tips:

  • get off the bus early and walk the rest of the way home or to work
  • walk to the station instead of taking the car or bus
  • take the stairs instead of the lift, or walk up escalators
  • walk the children to school, whatever the weather
  • get a dog- they really help get you out and about and reach those 10,00 steps

How Can Personal Health help you reach your 10,000 steps per day?

Attend one of our 30 minute Medically Led fitnesses classes-

Personal Health’s 30 min fitness classes are designed and implemented by our medically qualified team. Classes vary from session to session. This variety provides a greater all round level of fitness and flexibility and most importantly, it keeps classes interesting and fun. Suitable for all fitness levels.

To see schedule & Book visit our website now….www.personalhealth.ie

 

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

Physio, Golf, Tennis, Physiotherapy, Fitness, Exercise

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!!

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!! 

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I’m regularly asked about both Golfers & Tennis elbow in the clinic. Generally they are a large portion of the non-contact elbow injuries that patients develop. Commonly, it’s a term that people have heard of but are not quite sure what it actually is! Golf or tennis may not be on your list of hobbies to be struck down!

A tennis elbow is an irritation of the tendon on the outside or lateral part of the elbow whilst a golfer’s elbow is an irritation of the tendon on the inside or medial part of the elbow.

If you are unlucky enough to develop both, you become a member of the “Country Club!”

 

Golfers-vs-Tennis-Elbow

 

Basically, the majority of the muscles in our forearms anchor to either the inside or outside of the elbow via a shared tendon. When we overload these tendons from things such as hitting 200 golf balls off a rubber mat or deciding to tackle painting the house in one swoop, we can cause a painful episode in these tendons.

It’s a very common problem. I always like to take people through the anatomy of the issue. Understanding is the key to settling this problem down. We are fortunate to have some state  of the art anatomy tools to facilitate this in the Personal Health clinic.

 

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Acute or Long-Standing Issue

The next question is whether it is an acute flare up or a long standing grumbling issue? This largely dictates the management and treatment. Conservative management with appropriate exercise, soft tissue work and de-loading of the tendon resolve this issue in the majority of cases. Surgery and injections are thankfully relatively rare.

 

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

Diet, Nutrition, weight, dietitian, dublin 6

Diet, Nutrition…. what is all the fuss about?

Diet, Nutrition…. what is all the fuss about?

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When giving presentations I often ask my audience “why do you think diet is so important?”.

Various responses are given; “to lose weight”, “prevent heart problems”,“ prevent diabetes” which are all true but they are long term effects of good nutrition. It is amazing to see how few people think about the short term effects of eating a healthy balanced diet.

We are living busy lives trying to juggle family life, work, friends, exercise to say nothing of diet. Few people have time to sit down and think about their diet and how it affects them.

balanced diet

 

Eating a balanced diet in addition to having regular meals throughout the day can:

  • Boost your energy levels
  • Prevent sugar cravings
  • Protect your digestive health
  • Stop that sluggish feeling after a heavy meal
  • Prevent low mood
  • Boost your immune system
  • Improve your concentration levels
  • Encourage self esteem

Reduce risk

In addition to the short term effects of good nutrition, in the long run a healthy diet can reduce your risk of developing:

  • Obesity
  • Diabetes
  • High cholesterol
  • High blood pressure
  • Cancer
  • Stroke
  • Osteoporosis
  • Anaemia
  • Diverticulitis
  • Irritable bowel syndrome

In fact, many illnesses can be as a result of our genes which we can do nothing about. However, we are in control of modifiable risk factors such as our diet and physical activity and can reduce the risk of various diseases.

How can Personal Health help you to achieve a healthy diet?

Finally, our Consultant Dietitian can assist you and help you to improve your diet by;

  • identifying your specific nutritional needs
  • providing dietary and lifestyle advice tailored to your needs
  • coupled with developing tailored resources such as recipes, meal plans, shopping lists to help you to achieve your goals too
  • providing encouragement and motivation in a supportive, non-judgemental environment.

Diet teamCall us to find out more.

Phone 01 496 4002                                                                      

Email: info@personalhealth.ie

Website: www.personalhealth.ie

Health, Physio, Physiotherapy, fitness, exercise

Invest In Your Health Now or Pay For Your Health Later….

Invest In Your Health Now or Pay For Your Health Later……..

Nobody can control the uncontrollable. Age only accumulates and the battle scars of a life in progress mount up, imposing imitations to ambulation and to motivation. We are often at the mercy of external pressures on our health, which can feel all-consuming and relentless; work, family, finance, etc.  It never ends…life is hard work!

But it is fun too! And we can make efforts to control the controllable which in turn makes everything else much more manageable.

We should start with ourselves as individuals. Health is something that we can and must cherish. We can and should take better care of ourselves. This starts with wanting to be as healthy as you can be and incorporating routine into your life.The benefits of feeling fit and healthy have positive effects on all facets of our lives. Mens sana in corpore sano  (a healthy mind in a healthy body) is not just a saying. It’s very true.

 

Healthy mind

 

 

What is stopping you? 

• Time – Time waits for no one. But there is plenty of it in the week to make a difference. At Personal Health we have a range of classes for the time pressed at times that work for you.

• Knowledge – No man is an island. Nobody knows everything but as a collective community of health professionals the Personal Health team is ready, willing and able to guide you and advise you on all aspects of your health.

• Confidence – You have our vote! We are a team of health professionals who espouse the lifestyle we promote. We are here to facilitate your needs and to guide and advise you on all aspects of your health.

• Cost – Your health is your wealth. Our Medically Led Fitness classes are great value and the perfect way to join our community.

 

 

change

 

 

There are always barriers to changing lifestyle habits. Change is hard and requires focus and support. The Personal Health team prides itself on looking after you. Everyone is different but we all want to be as fit and healthy as we can be.

We take your health personally!

Call us to find out more.

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.personalhealth.ie

Andrew Dunne Managing Director Personal Health

The Orchestra & The Human Body

Dublin_Philharmonic_Orchestra_performing_Tchaikovsky's_Symphony_No_4_in_Charlotte,_North_Carolina

If you’re over 35…..Listen to your body instead of looking at it so much. All your vital internal instruments will thank you – you might even start to sound like a nice melody!

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you begin to lose muscle mass and function, a condition known as age-related sarcopenia. Nothing overly serious, but to summarise, it’s to do with nerve cells, brain signalling and hormonal changes.

We’ve all been down this road at some point….

  • Going for a run (too much too soon until it hurts)
  • Buying a new bike that gathers dust in the shed
  • Trying ‘High Intensity’ exercise
  • Abstaining from any of the good stuff in life

The truth is we have difficulty maintaining an ideally healthy lifestyle because of various factors (as above) and external stressors, such as job demands, cost of living and just being beautifully flawed!

But our health matters…..It’s frustratingly complex.

Personal Health

So what do we suggest at Personal Health?

  • Consult with our Medical team about your lifestyle choices
  • Exercise for 30 minutes with our Physiotherapists
  • Make small practical changes to your diet, with the help of our dieticians
  • Learn how to make behavioural changes to your sleep
  • Outsource your health concerns to an expert medical team