Monthly archives:June 2014

  • Look after your pelvic floor muscles in pregnancy

    Pregnant mums exercizing pelvic floor muscles

    Pregnancy and childbirth are two of the major life events associated with urinary incontinence, which is why the Continence Foundation of Australia has launched an awareness campaign focusing on maternity.

    One in three women who have ever had a baby experience some form of urinary incontinence. Moreover, of the 4.2 million Australians (aged 15 years and over) affected by urinary incontinence, 80% are women, with problems arising primarily after childbirth and menopause. The Continence Foundation’s project, Pelvic floor awareness in pregnancy, childbirth and beyond aims to prevent pregnancy-related incontinence and reduce the number of women unnecessarily putting up with urinary incontinence after childbirth.

    The Continence Foundation’s project manager and health promotion officer, Samantha Scoble, said that women needed to prioritize their pelvic floor health by incorporating pelvic floor exercises into their daily routine. She said clinical studies showed that pelvic floor muscle exercises were effective in treating incontinence among pre and postnatal women.

    Five steps for a health pelvic floor:

    1. Practice good toilet habits – Don’t get into the habit of emptying your bladder when it’s only half full; go only when you get the urge. And when you go, don’t rush. Be sure to empty your bladder fully or you may risk a bladder infection.
    2. Maintain good bowel habits – Ensure you consume enough fibre and liquid to avoid constipation, because straining on the toilet can strain and weaken your pelvic floor muscles.
    3. Drink plenty of fluids – Ensure your daily fluid intake is 1.5 to 2 litres, unless your doctor advises otherwise.
    4. Look after your pelvic floor muscles – Learn the correct way to do your pelvic floor exercises (go to or phone 1800 33 00 66) and do them everyday. You can also be guided by your midwife, your doctor, continence nurse or physiotherapist.
    5. Exercise regularly – Walking is great, but if you want to be more active, engage only in pelvic floor-safe exercises that do not put excess strain on your pelvic floor. Go to for more information.


  • sleeping baby

    Babies spend a lot of their time sleeping. Some sleeping arrangements are not safe. They can increase the risk of Sudden Unexpected Death in Infancy (SUDI) including SIDS and fatal sleeping accidents. SIDS remains the most common category of deaths between one month and one year of age. Research has found some important ways to reduce the risk of sudden infant death and create a safe sleeping environment for babies.

    How to Sleep your Baby Safely:

    1. Sleep baby on the back from birth, not on the tummy or side

    2. Sleep baby with head and face uncovered

    3. Keep baby smoke free before birth and after

    4. Provide a safe sleeping environment night and day

    5. Sleep baby in their own safe sleeping place in the same room as an adult caregiver for the first six to twelve months

    6. Breastfeed baby

    For more information go to