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The Luna Hive

The Luna Hive

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Pilates Surrey

The Dangers of Comfort Feeding

December 5, 2019

Being fed to sleep is what we call a Sleep Association.

A Sleep Association is where a baby/child has a reliance on something or someone in order to get off to sleep.

Being fed to sleep often becomes a quick fix for parents dealing with a child who is unable to settle themselves to sleep independently. I get it… when you are running on empty, nothing is working to improve the situation, then it’s survival. You gotta do what you gotta do right?

If feeding appears to be a method by which the little one will settle fairly easily and go back to sleep, then it’s common for parents to also conclude that perhaps baby is still hungry during the night and requires these feeds for nutritional purposes and will therefore continue to offer this as a response to broken sleep.

It can be difficult to know exactly what a child needs in terms of encouraging longer stages of sleep through the night, however there are preventative ways in which to gradually approach this to ensure that a child’s sleep is unlikely to be disrupted due to waking hungry.

When to stop?

However… in my experience and as provided in NHS guidelines, from the age of 6 -12months, babies will start to need less night feeds. Nutritionally, there is no reason that a child shouldn’t be able to achieve a full night of sleep without milk offerings. At this stage in their development, the weaning process should be well under way. Children should be getting all their calories during the day at various meal times and will have no requirement for extra calories from milk during the night.

The only exception to this would be if parents/health professionals had any concerns about a child’s weight, or if the child was refusing food during the day which was impacting on the calorie intake meaning that some extra calories from milk feeds during the night might be essential to addressing any hunger issues during the night. This is something that is really important to consider with any sleep training program, as feeding does come as a priority and a child will not be able to work on improving their sleep if they are hungry!

Online sleep consultant

Sleep Survival – we’ve all been there!

The feeding to sleep association is a common challenge for new parents. The main reason is that newborns require feed and sleep in small, frequent doses, and this makes it very likely that they will fall asleep anywhere and everywhere. At this stage, it is amazing to soak up every little cuddle and enjoy the tranquillity that comes with feeding a baby to sleep in your arms and having them close to you at every opportunity! It is of course important to establish a bond and a secure attachment with your child.

From the age of 4 months, your child’s needs start to change and as the requirement to feed frequently reduces and their need to sleep for longer stretches increases, it becomes a bit of a balancing act in knowing how to get them to sleep without offering the feed they need to help them drift off. Which, by the way… is standing in the way of those all important self-settling skills which a child is required to develop and practice in order to be able to fall asleep independently.

When this change takes place, parents often aren’t equipped in knowing how to tackle this transition and the ways in which to encourage more independent sleep. Before they know it, their child is still relying on milk feeds through the night at 1 year old! Which results in lots of frustrated and exhausted parents who are at the mercy of ongoing comfort feeds throughout the night. When a child is having a milk feed that they don’t require for nutritional reasons, this is then referred to as a comfort feed.

Dental Dangers

Comfort night feeds have the potential to create not only bad sleep habits, but also bad dental hygiene. Sugar can be found in all forms of milk. Bacteria uses sugar to produce acid which causes decay… and the effects on children’s teeth can be quite serious if regular brushing to remove the plaque build up is not happening. It is highly unlikely that once a milk feed is offered by means of encouragement to return to sleep that once the milk is finished that the child will be encouraged to brush their teeth… in which case the build up will continue overnight. And that’s not all…

Babies often breathe through their mouths and therefore sleep with their mouths open during the stages of sleep. During the day, we have a steady flow of saliva which helps to neutralise acids in an almost “self-cleaning” capacity. At night, an open mouth becomes dry and the saliva flow is less, meaning this is a prime time for more damage and decay to occur.

Anya Drummond (BDS), Dentist at Torwood Dental Practice in Inverness shares my concerns about poor dental hygiene in babies and children as a result of quick fix comfort feeds.

Anya told me about the problems she sees on a day to day basis – in the worst cases, surgery under general anaesthetic is required to remove damaged teeth. Sometimes resulting in 50% of teeth having to be extracted as Dentists are reluctant to perform more than 1 operation under general anaesthetic, so any teeth likely to become problematic in the future will be removed in a preventative measure at the same time. By the age of 2.5 years, children will have a full mouth of baby teeth. They will rely on this set until the age of about 6 years old when the adult teeth will start to come in, so it’s really important to ensure that the baby teeth are well looked after and protected from unnecessary decay in connection to bad sleep habits!

What is the solution?

Ultimately, recognising that what you are offering is a comfort feed and not a nutritional requirement is the first step. Then it’s a case of considering what can be offered as a replacement. A child who has been continually reliant on milk feeds in order to achieve sleep is unlikely to have establish any self-settling skills. Regardless how old they are. If a “sleep crutch” has been part of their routine for a significant period of time, then they will not be fully self-settling to sleep.

There are several options which I usually recommend, but ultimately, which approach is the best fit for you would be your decision. There are many variables to consider such as a child’s temperament, how heavy the reliance is, and the detail of each response and comfort feed. I work with families to guide them to the right approaches which are in line with their parenting style and suitable to their child’s specific needs in being able to achieve realistic sleep goals. This is the reason that I choose to offer a personalised 1-1 plan tailored to each individual set of circumstances in order to achieve the very best long-term results.

Help is here!

If you are concerned about your child’s reliance on milk feeds and are unsure about how to break the habit, lookout for upcoming webinars which I am hosting, free of charge, or get in touch to find out more about how to start your journey to a better night’s sleep!  Also be sure to have regular check-ups with your dentist to ensure that your child’s teeth are well looked after!

Fertility Reflexology in Surrey

December 5, 2019

Experiencing fertility problems can cause a great deal of stress – unfortunately stress wreaks havoc on your hormonal system and monthly cycle.  This in turn can result in fluctuating and irregular cycles, that can impact on fertility and so the cycle can feel never ending.

Find a Surrey Fertility Specialist in our Experts section.

Fertility Problems? Consider an Adaptive Treatment

Fertility Reflexology is extremely adaptive. Each treatment is adjusted to fit the timing of your cycle both natural and assisted during IVF.  

Varying subtle techniques are used making it both specific and effective.

Fertility Clinics in Surrey

If you are looking into further treatment or have been diagnosed with infertility, there are a variety of different procedures, lifestyle changes and treatments that could assist the resolution of infertility problems. Visit the Luna A to Zzz resource for a brief description of all our relevant treatments.

Fertility

Reflexology for Men and Women

And, it’s not just for women!  Fertility Reflexology has been created with the male cycle in mind too, seeking to improve internal health and wellbeing, and counteracting the negative effects that stress can cause on the quality and health of sperm.

A Reflexology treatment is extremely effective in calming the nervous system (amongst other benefits) allowing the body to regulate well, providing the opportunity for balance to be restored.  It is therefore excellent at alleviating the effects of stress, anxiety and worry during this time.

What Does Reflexology Feel Like?

A classic Reflexology treatment feels like a foot massage.

The Reflexologist works in a sequence over the feet focusing on specific points, known as ‘reflexes’.  These reflexes correspond to organs, systems and structures of the body. Working the reflexes stimulates blood and lymphatic flow to these areas and switches the body away from fight and flight (i.e our stressed state) into a calm state.

Fertility Reflexology has its roots in classic theory but focuses on the reproductive reflexes (ovaries, tubes, womb, testes etc).  It aims to:

  • Regulate the body’s natural rhythm
  • Enhance the efficacy of your drug protocol and reduce any side effects
  • Take into account known conditions such as PCOS, Endometriosis, cycle irregularities and poor quality sperm
  • Encourage the body to regain hormonal balance
  • Improve the quality and health of the cycle and the internal environment
  • Treat the emotional and physical issues that arise from prolonged, unexplained infertility, and miscarriage
  • Reduce the symptoms of stress, worry and anxiety

Cycle, Timing and PCOS to consider

Timing of the treatment usually depends on what we are addressing, whether any issues such as PCOS are present and how your cycle generally behaves.  As a guide, expect to have treatment twice a cycle but this will be discussed during your initial consultation.

Helping you feel informed about cycle health, prepare you for IVF and support you through the trauma of miscarriage can give you back control of your fertility journey. 

Why Pilates helps me feel less stressed

April 4, 2019

Pilates for relaxation

For me, Pilates’ mindful movement is the perfect balance of physical exercise and relaxation of the mind.  A good Pilates session will leave me feeling like I have worked into all the nooks and crannies, rediscovered muscles I had forgotten about but also given my mind a chance to step away from everyday life.

When most people think of Pilates they imagine muscle strengthening, working their core and a series of challenging abdominal exercises! Whilst strength and mobility will always be the primary focus of a class, you need to connect to your mind to achieve this and see results.

Breathe, focus and slow…

I often feel that there isn’t enough emphasis on the breathing and the time a class gives you to truly focus on your body, how it’s moving and how it feels. How often do you really give your mind the space to step away from the madness of daily life to connect with your body? To feel what it is doing, where it might feel tense, tight or less mobile?

Pilates relies on your mind thinking about both mobility and stability – keeping one part of your body still while another part moves. You have to REALLY concentrate to do this effectively and your breathing must work with your muscles to both engage and relax the correct parts of the body. It’s challenging but a wonderful opportunity for the mind to focus on something other than your long list of jobs, the state of your house or that difficult project at work…!

On days when I feel overwhelmed by life and anxiety begins to creep in, I take to my Pilates mat and I slow things down. I scale back the exercises to spend some extra time focusing on my breathing and how my body is moving that day. I do the exercises I enjoy because they make me feel good and I do the ones I don’t because they make me feel I’ve challenged myself just the right amount. I breath deeply and laterally into my ribcage, which slows my heart rate and relaxes my muscles.

Mindful movement

If you struggle with traditional meditation, Pilates’ mindful movement might be the right kind of stress relief for you. There is no competition in class; you can take or leave what you want from a session depending on how you feel that day. A good teacher will give you a variety of cues to focus on, varying the emphasis on breathing to body alignment to muscle activation, and will provide variations on exercises so you can take it at your own pace. Some days you may want to do less repetitions or an easier exercise so you can focus on your breathing – and that is absolutely fine.

There are lots of different Pilates classes available through The Luna Hive. Take the time to try some different classes and find a style and teacher that is right for you. If budget affords, a 121 session will allow you to really tailor a class to your personal needs and get to grips with the basics. Give it a try and see if it works for you. Good luck!

To book in with Lucy, visit her profile below.

Why are you putting off your first Pilates class?

February 21, 2019

Why Pilates?

Someone I know recently compared being a Pilates teacher to being an undertaker…..whaaat??? Where am I going with this??? Read on. They said that with the ageing population and rise in stagnant, desk based careers, I would never be short of clients, in the same way that an undertakers will never go out of business…..!

It’s a morbid but unfortunately accurate analogy. The injuries do keep on coming and there is certainly no shortage of people independently looking for classes but also being referred by the medical profession.

What’s holding you back…

However, I KNOW there are many of you who would love to try Pilates, who really need to try Pilates but for a number of reasons are still trying to pluck up the courage. Read on and I hope some of your main concerns will be addressed below, setting you up to try your first class…

I’m too old / unfit / fat / uncoordinated etc etc

The list goes on and it’s very unlikely that any of these things will make any difference when in class, but I do understand they can affect your confidence. So to combat this, you have options – you can try a 121 class, a duet with a friend, a small reformer group, a beginner specific group or a gentle mat class.

You need to do your research, find a teacher you like the sound of and get in touch. If you’re really nervous a 121 with the teacher before joining a group would be a good idea to get an idea of the basics and to get to know the teacher and share your fears! Bear in mind and take comfort from the fact that your fears may feel big to you but to us teachers, well, there isn’t much we haven’t seen and overcome!

I went to my gym class but didn’t “get it”

Pilates is best done initially in small, level-specific groups where the teacher can keep an eye on you. Gyms tend to be large groups with a complete mixed bag of ages, abilities, injuries and ailments. It’s hardly surprising a beginner or someone with a specific requirement may feel a bit lost or out of their depth. Pilates is all about the detail, the minutiae of movement and the switch from dominant habitual movements to creating new patterns and encouraging different muscles to fire. Large, mixed groups are not conducive to this. Find yourself a small, tailored class initially and rejoin the gym when you’re more confident in the Pilates repertoire.

I don’t have a core

I hear this one time and again, mostly it must be said, from the ladies!! Trust me, it’s there! There are a number of reasons why you may not be recruiting your “core muscles” and a good teacher should be able to help you find them. It takes time and a multitude of different exercises and movements to re-recruit this group of muscles but it’s possible in EVERY person with commitment, patience and persistence.

I don’t want to look stupid

The beauty of Pilates is that it takes concentration – take heart from the fact that no one will be looking at you because they will be too busy focusing on their own stuff. I can do a class and not even notice who is next to me – you can be antisocial and selfish and comfortable that everyone else will be the same!

So there we have it, the most common fears that I have come across. If you have any worries that I haven’t noted here, please feel free to contact me and I will do my best to reassure you. Now please go and find yourself a great teacher in a class where you feel comfortable and create yourself a new, improved, pain-free body!

To book a Pilates class or 121 in Surrey, click here to find an expert.

5 Things I’ve Learnt About Running

5 best physical exercises for labour

December 14, 2018

Birthing exercise

No two births are the same and every Mum’s body is different. How you give birth will be unique to you and your baby!

Yes, the thought of labour and birth can feel very overwhelming. But that doesn’t have to stop you empowering yourself (and your body!) by preparing as much as you can for the strength and stamina required for labour.

A gentle, low impact form of exercise like Pilates is a good place to start. Classes with Lucy Smith Pilates use gentle movement to help Mums strengthen the body, encourage the baby into a good position, learn how to engage and relax the pelvic floor, control their breathing more effectively and learn positions for labour.

Here are my five favourite Pregnancy Pilates exercises for during pregnancy and labour. Make sure you have approval to exercise by your midwife or GP before you give them a try. If you are going to attend a Pilates class during pregnancy, make sure that your teacher is qualified to teach antenatal clients.

Pelvic floor

This exercise gently encourages both strengthening and release of the pelvic floor muscles, as the ability to release and relax the pelvic floor will play an important part in labour. It also encourages the correct engagement of the deep abdominals (core).

  1. Start position: Sit comfortably, ideally sitting in a chair.
  2. Breathe in to prepare. Exhale and gently draw in the back passage as if trying not to pass wind, the front passage as if trying to hold in a wee and then imagine zipping up the spine into the deep abdominals (a feeling of hugging your baby/bump).
  3. Hold this connection for three rounds of breath – you can build this up the more you practise – then SLOWLY release back the way you came. Repeat 5 times.
  4. WATCHPOINTS: Keep the rest of the body relaxed and free of tension – especially the buttock muscles. Don’t worry if you lose the connection, just relax and start again.

Sliding down the wall

The wall provides great feedback on your changing posture and strengthens the thighs, bottom and core (you’ll be doing lots of bending and lifting after birth).

  1. Start position: The back of the pelvis and ribcage are against the wall, with a gentle curve in your lower back. Keep feet about a thigh bone’s distance away from the wall and hip distance apart (about a fist distance) with knees slightly bent. Usually the back of the head will be just away from the wall to allow it to balance freely on the top of the spine.
  2. Take a deep breath into the back and sides of the ribcage. On your exhale slide the ribcage and pelvis down the wall a few inches, flexing the hips, knees and ankles. Use your deep abdominals (core) to support the spine and pelvis and maintain its position against the wall.
  3. Hold for a breath in, keep a connection in the deep abdominals (core) to help you keep length through the spine.
  4. Exhale and press the floor away evenly through both feet to return to the start position. Repeat 8-10 times.
  5. WATCH POINTS: Keep the knees in line with the toes and don’t allow the hips to drop below the knees. Take care not to lock the knees when you slide back up. Stay open and released in the upper body but think about a connection into your deep abdominals (hug your bump).

Tail swish

Exercises in four point kneeling are very beneficial towards the end of pregnancy and in labour as they can encourage the baby to turn. It can be tough on the wrists though, which is why it is worthwhile practising this from early pregnancy to build up wrist strength. Remember to sit back, take a break and stretch your wrists if you need to.

  1. Start position: Hands directly under shoulders and knees directly beneath hips. Zip up into the deep abdominals to support your growing bump and stop the lower back collapsing towards the floor. Ensure weight is distributed evenly between the hands, knees, shins and front of the feet.
  2. Breathe in to the back and sides of the rib cage and feel length through the spine. Breathe out and (imaging you have a dog’s tail) wag your tail to the left, taking the left hip towards your left shoulder. Try to keep your hips level with the floor.
  3. Breathe in then move your tail back to the start so both sides of the waist are equal length. Repeat five times on each side.
  4. WATCHPOINTS: Movement should be controlled but also feel free and relaxed. Avoid locking your elbows. Keep the upper body free from tension – the chest and front of the shoulders should feel open.

Pelvic rocking

Another four point kneeling exercise that is great for labour and late pregnancy.

  1. Start position: As for Tail swish.
  2. Breathe in to the back and sides of the rib cage and feel length through the spine. Breathe out and (imaging you have a dog’s tail) tuck your tail under. Your pelvis will tilt, the pubic bone moves forward and your lower back will round slightly.
  3. Breathe in to send your tailbone back to the start position. Repeat 8-10 times.
  4. WATCHPOINTS: Feel length through the spine from the crown of the head to the tailbone. Take care not to collapse in the lower back as your return to the start position, just until the pelvis feels level. Also see above for Tail swish.

Pelvic rocking

As well as strengthening and mobilising the body, squats open the pelvic outlet in preparation for birth and help to stretch the perineal area for flexibility during labour. Practising this exercise during pregnancy may give you the strength and endurance to squat during birth if you want to. From 35 weeks check with your midwife because if your baby is breech, they may advise that you avoid squats for a while. Caution with knee problems.

  1. Start position: Either stand sideways to a wall / sturdy chair or hold hands with a partner for extra stability. Imagine you have swallowed a long stick, stand tall and keep a gentle connection to your deep abdominals (hug your baby).
  2. Breathe in to prepare. Breathe out and keeping length through the spine hinge forward at the hips, bending the knees, hips and ankles. If you are not holding a partner’s hands, take both arms forward, keeping them below shoulder height.
  3. Breathe in to return to standing tall.
  4. WATCHPOINTS: Avoid taking the hips below the knees. Check that your feet, knees, hips are lined up as you hinge forward. Keep the heels in contact with the floor. The head stays in line with the spine so your gaze will come down the wall in front of you as you squat.

AUTHOR: LUCY SMITH

PILATES TEACHER, SURREY

Lucy Smith Pilates supports you to strengthen your body from within through regular Pilates classes, helping you to feel stronger, more mobile and more in control of how your body moves.

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