Halloween safety

Make sure you have a working flashlight and batteries to take along while trick or treating. Consider buying some reflective tape to add to costumes, shoes or treat bags. Use battery operated candles in pumpkins that will be near trick or treaters.  

Irene Maher, Staff Health Writer

Prenatal yoga, bliss for mom and baby

I love yoga, have been doing it for years, and can get downright creaky and cranky if I don't make it to my twice-weekly class. But when it comes to what yoga can do for expectant moms, I have to plead ignorance.

Local yoga teacher Diana Reed (click here to learn more about her and her classes) knows all about it, and answered my questions. Feel free to add your own questions for Diana (pictured below), who's based in Hernando County. If you're a yoga teacher in the Tampa Bay area and you offer prenatal yoga, please let us know about it.

1. What is prenatal yoga? How is it different from regular yoga?

Prenatal Yoga is designed with the growing fetus and changing mother in mind. It addresses the needs of the mother such as relief from nausea, backache and hormonal fluctuations. Prenatal classes are ideally divided by trimester so that each stage of pregnancy receives the appropriate attention.

 First trimester focuses on letting Mom rest and grow the baby. Practice is centered around relaxation and stress reduction with the tools to deal with the physical changes.

Second trimester begins the connection to Mom and baby. Mom should be feeling stronger, so her yoga practice can now be a little more physical. She enjoys the stretching and strengthening, all the while breathing and meditating to foster connection to her child.

Third trimester changes the focus to preparation for the demands of labor and birth. Postures are practiced that serve to open hips and groin as well as more pranayama or breath work.

Prenatal Yoga classes include a partner class that lets the birth partner connect to mother and child. Mothers experience a body blessing (a sort of ritualistic moving yoga), guided mediations and imagery that all serve to develop absolute reverence for the miracle of pregnancy and birth. Prenatal yoga lets Mom leave feeling centered, peaceful, connected and empowered.

2. How far into a pregnancy can a woman safely practice yoga? 

 Mom can practice throughout her entire pregnancy. As long as her doctor has given her the go ahead, she can continue practice up to labor! And of course, she can incorporate yoga's breath work and self-soothing into labor itself.

3. How long after the birth can she resume her practice?

  As soon as she is feeling up to it and has her doctor's okay, she can resume practice. Postnatal Yoga addresses common birthing issues such as episiotomy, abdominal over-stretching and pelvic alignment. It also, of course, enables Mom to stay connected and nurture herself as well as her child. Many postures and breath techniques can be practiced with baby on her belly, giving her that time to bond as well.

Thanks for the information, Diana.

Charlotte Sutton, health and medicine editor

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Halloween health tip

Encourage kids to earn their Halloween candy by being active for at least 30 minutes whenever they dive into the treat bag. Go with them to ride bikes, shoot baskets, walk the dog, take a swim, play tag, roller skate, or ask them to help rake the yard, sweep the walk, wash the car. Make sure they sweat for their sweets.

Irene Maher, Staff Health Writer

Show kids how to be healthy

The best way to encourage healthy habits in children is to lead by example. Invite kids to join you for a brisk walk or bike ride, let them see you eating healthy portions of food and always drink alcohol responsibly when kids are around.

Irene Maher, Staff Health Writer 

Keep flu at home

Stay home from work, school, the mall, grocery store etc, if you develop flu symptoms: fever, chills, sore throat, cough, lethargy, body aches, runny or stuffy nose, diarrhea or vomiting. Limit contact with others especially those at high risk for flu-related complications including people with cancer, heart or lung disease, organ transplant patients, anyone over age 65 or under age 5, and pregnant women.

Irene Maher, Staff Health Writer

Hands down flu prevention

Habitually bite your nails, rub your eyes, scratch your nose? Stop! That's how we pick up and ingest germs, including the seasonal and H1N1 or swine flu viruses. Keep hands away from your eyes, nose and mouth. If necessary, touch with a tissue. Then toss it. Teach kids to do the same.

Irene Maher, Staff Health Writer

Keep the flu to yourself

The flu, seasonal or H1N1, is spread when infected people cough or sneeze. Because you can be infected and not have symptoms yet, don't forget to cough or sneeze into a tissue, covering your nose and mouth, then throw the tissue away and wash your hands. Can't get a tissue in time? Use the bend of your elbow. Teach children to do the same.

Irene Maher, Staff Health Writer

Recognizing flu in children

Recognizing the flu (seasonal or H1N1) in babies and young children may not be easy for parents and caregivers. The Centers for Disease Control and Prevention says this age group may not have the hallmark symptoms including fever, cough, sore throat, body aches and a runny nose. Babies and children under age 5 may just seem extremely lethargic, may stop feeding or drinking, or may be irritable to the point of not wanting to be held.

Irene Maher, Staff Health Writer 

Breakfast: high fiber, low fat

Eating healthfully doesn't happen by accident so plan today for a healthy breakfast tomorrow. Shop for high fiber hot and cold cereals, muffins, breads, frozen waffles; at least 3 grams of fiber per serving. Pair with fresh berries (at least half a cup), calcium fortified 100% juices, calcium fortified low fat milk, yogurt (now fiber fortified) peanut butter (a tablespoon or 2), low fat sliced and cream cheeses.

Irene Maher, Staff Health Writer

Get organized

Being organized can help your child perform better at school and can reduce stress at home. Schedule 20 minutes at the same time each day to prepare for the next day: lay out clothes, pack a lunch, plan a healthy breakfast, update the activity calendar, etc. Put a basket by the exit door to hold items you don't want to forget such as eyeglasses, gym bag, backpack, library books, homework, permission slips, keys, etc.

Irene Maher, Staff Health Writer