"Cynthya was our doula for the birth of our third child in April 2016. As this was my third birth, and I had been attended to by a doula at the first two, I knew that finding the right doula was crucial to a successful and satisfying birth." - Winter Wheeler-Young
7 Key Ingredients to a Good Night’s Sleep for Your Newborn
Sleeping and getting your baby on a schedule are two of the most common subjects parents seem to have questions about. I recommend you start your baby on a predictable routine between 6 and 8 weeks of age. Additionally, here are 7 tips to helping your baby get a good night's rest.
Sleeping and getting your baby on a schedule are two of the most common subjects parents seem to have questions about. There are many scheduling options and philosophies on how to get your baby to sleep through the night. Read on to learn our tips.
I recommend you start your baby on a predictable routine between 6 and 8 weeks of age. Here are 7more tips for helping your baby get a good night's rest.
Create a daily routine. Be sure you are feeding your newborn every 2-3 hours during the day to ensure baby is getting enough calories during the day and not wanting those calories at night. Every 2-3 hours means from the start of one feeding to the start of the next. For example, if baby ate at 7am, he would need to start eating again between 9am and 10am.
Wake baby to feed during the day if it’s been longer than 3 hours since the start of the last feeding. This may be contrary to the advice you’ve heard of “never wake a sleeping baby”, but if you leave your baby to do a long stretch of sleep during the day, you will not get that long stretch to be at night.
Purchase a sound machine to keep on during naps and nighttime sleep. Conair Sound Therapy found on Amazon is an inexpensive, great sound machine that does the trick. Be sure to have it 2-3 feet from baby’s crib and turned up loud enough so you can close the nursery door and still hear it when you are standing on the outside of the door. Note: Be sure the timer button on the side is OFF.
Swaddle tightly with both arms down to baby’s sides. Swaddling turns off the “moro” (startle) reflex and flailing arms, creating a more calm and restful baby. Not sure how to swaddle? Check out our super easy swaddling technique below.
Choose a designated bedtime for baby between 7:00pm and 8:00pm. Putting baby in bed early will ensure he does not get overtired or overstimulated.
After putting your baby to bed at the designated time, treat all subsequent feedings through the night as nighttime feedings. This means the feedings should be done in as much darkness as possible with the least amount of stimulation possible. You want baby to realize nighttime is for sleeping and daytime is for interacting.
Once baby has reached its original birthweight and the doctor has said it is ok to no longer wake baby at nighttime for feedings, allow baby to wake on his own for the nighttime feedings. This will help baby establish his own body’s circadian rhythm and pattern instead of creating a habit of being woken every 3 hours throughout the night.
Bookmark this article for future reference and if you've found these tips useful, please share this post with other new parents. I hope this helps you jumpstart your way to having the happiest baby on the block and a restful night's sleep.
These 6 Tips Will Teach You How to Comfortably NOT Breastfeed
There are many reasons people choose not to breastfeed or cannot physically breastfeed. If you are in the category of not breastfeeding, remember, that is okay! Do not allow others to put you on a guilt trip. It is your body and your baby, so choosing what works for you is your decision!
There are many reasons people choose not to breastfeed or cannot physically breastfeed. If you are in the category of not breastfeeding, remember, that is okay! Do not allow others to put you on a guilt trip. It is your body and your baby, so choosing what works for you is your decision!
A bit about milk production:
About halfway through pregnancy, your body begins making colostrum. After delivery of the baby and placenta, your body will begin to make more mature milk that will start to “come in” after a few days. If the milk is not being used by feeding or pumping, milk production will gradually slow down and eventually stop. Around 7-10 days postpartum, hormones should return to the non-pregnant level. Here are some tips to help ease the discomfort or engorgement you may feel while your milk is drying up.
Protect and cover by wearing a supportive bra without underwire. Binding the breasts is not necessary and can lead to mastitis and plugged ducts.
Apply cool compresses or ice packs to the breasts. Some prefer frozen peas as they shape the breast nicely.
Take anti-inflammatory medicine like ibuprofen.
If the discomfort is unbearable, it is ok to express a small amount of milk; but only enough to ease the discomfort. Keep in mind, though, expression at regular intervals can signal the body to produce more milk and slow down the drying-up process.
Shield when showering! Stand with your breasts away from the warm water flow, as the water can stimulate milk flow, and thus, milk production.
Soothe with raw cabbage leaves inside your bra around the breasts. You can refrigerate or freeze the leaves for a nice cool sensation. There has not been a lot of research done to support cabbage-reducing milk production, but it is a safe method, eases discomfort, and is worth a try.
If you notice signs of mastitis, such as painful redness in a pie slice shape on the breast, warmth to the touch, fever, or fatigue resembling flu symptoms, please contact your doctor immediately. You may need medication to treat the infection, and delaying treatment can worsen your condition.
Although many herbal supplements are suggested online, consult an herbalist and your doctor before trying any, as they can be toxic if misused, have unknown side effects, or might interact negatively with medications, including over-the-counter ones.
Ultimately, you know what's best for your situation. Whether you decide to pump or breastfeed, we support your choice and are here to help if needed.
Related articles:
7 Key Ingredients to a Good Night’s Sleep for Your Newborn
Postpartum Expectations and Must-have Items
Treatment of Postpartum Depression
How to Stop a Baby's Crying
Postpartum Expectations and Must-have Items
To help you prepare for an easier postpartum time and a speedy recovery after birth, here are a dozen comfort suggestions and must-have items to have on hand following either a surgical or vaginal delivery.
In addition to filling your freezer with nutritious meals, lining up pet sitters, and daily help from family and friends, you'll want to stock up on postpartum supplies to have on hand upon your discharge from your birthing facility. Below are a dozen comfort suggestions to help you prepare for an easier postpartum time and a speedy recovery for both surgical and vaginal deliveries.
This post does NOT include any affiliate links for the below suggested items used for an easy postpartum recovery. We are sharing these links to help you prepare for parenthood. Also, here is our recommended gift registry for infant and breastfeeding gear that you may copy on Babylist to prepare for your baby showers. Happy Shopping!
After care items for a vaginal birth:
Epifoam
If you receive stitches on your perineum, you'll likely receive a numbing spray called Epifoam while in the hospital. If you need more after your return home, ask your doctor if Dermaplast (over the counter) is an acceptable alternative.Sitz baths
This plastic tub is placed directly on the toilet rim (seat up) and you sit on it as it circulates warm water on your bottom via a tube connected to a bag you fill from the sink. This helps clean your bottom, may encourage urination, and will help with healing. Many women find it very comforting. Follow this with an ice pack! (Insert sigh of relief!) Your hospital may offer you a sitz bath or you can find this at your local pharmacy.Peri-bottle
Following the birth of your baby, you will be given a small plastic bottle filled with warm water. Use it to squirt on your bottom as much as necessary to help encourage urination and dilute the sting caused from urine. Once your bladder is empty, squirt your bottom again gently with as much water as necessary to help clean your bottom. Then PAT your bottom dry with hospital wash cloths or toilet paper. Take your bottle home with you or buy a few to keep in each of your bathrooms.
For both type of deliveries:
Doughnut-shaped pillow or wedge (V-shaped) cushion
Called coccydynia or coccygodynia, tailbone pain usually goes away on its own within a few weeks or months after childbirth. To lessen pain while sitting, use a doughnut-shaped pillow or wedge (V-shaped) cushion. Try a dollar store pool tube!Witch hazel or Tuck's pads
Found at your local pharmacy, witch hazel is an over the counter astringent, which can be used to help shrink hemorrhoids. Most commercial bottles of witch hazel contain alcohol so it may sting with direct application. TJ Dickinson's is a brand that sells pure witch hazel. It may take you some time to locate TJ's unless you shop at Whole Foods. (You may want to try the wipes, Tuck's pads, or Preparation H.) If using the liquid, you can make a “padcicle” by soaking a pad with witch hazel and placing it in a clean Ziploc bag then freezing it. Once frozen, remove it and wear it as normal. Many women find this very comforting for their swollen, sore bottoms – especially after a vaginal delivery.Senokot
A gentle vegetable-based laxative called Senokot may be offered to you at the hospital. You can also find it over the counter at your local pharmacy. It is generally well-tolerated (doesn’t cause intestinal cramping) and takes effect within about 12 hours, so it’s usually taken in the evening.Colace
To help with those first few postpartum bowel movements, you may want to try Colace, a stool softener, during the first several days. Once you are eating/drinking somewhat “normally” and soreness has subsided, you may wish to stop taking these medications. Both can be taken on an as-needed basis in the future.Maxi Pads (overnight/heavy flow with wings)
Bleeding for the first 6-8 weeks following delivery is normal. It is called Lochia (LOW-kee-uh). It will begin as very heavy, bright red bleeding that will gradually diminish to a dark red, brown and then to a more yellowish color. During this time period, nothing at all should be introduced to the vagina. Only wear pads, cloth/reusable or disposable, no douching, and no sexual intercourse until the lochia flow has stopped and you have been cleared by your provider."Granny" or Mesh Panties
At the hospital, you will use mesh panties to hold your pad and ice pack. Bring the mesh underwear home with you or have a pair or two at home. If you've had a c-section, try the C-Panty. Here’s a listing of postpartum panties to find the right type for you.Ibuprofen Pain Reliever (Motrin/Advil)
6-800mg of ibuprofen will be brought to you every 6 hours in the hospital, along with some crackers. This medicine will help with cramping, and will also help with inflammation “down below.” Most women find the ibuprofen is enough to manage their pain, but if you are still experiencing a lot of pain, ask your nurse for something else (usually taken in conjunction with the ibuprofen). You will be sent home with a prescription for the 800mg tabs of ibuprofen.Nursing Pads
When you nurse your baby, you will experience what is called a “let down”, which is simply the release of milk from your breasts at the same time. When you hear your baby cry, you may also leak milk and appreciate wearing nursing pads. Both reusable/washable and disposable pads are available for purchase. If you don't plan to breastfeed, you'll still need pads for a bit of time as well as a head of cabbage kept in your fridge.Nipple Cream
In the first few weeks breastfeeding, your nipples may get a bit sore. Nipple cream by Earth Mama Angel Baby or Motherlove will help soothe and heal the affected areas. Alternatively, you could try organic coconut oil.
It Takes A Village
You will need to build your village of support people. It’s important for BOTH parents to seek out support from other parents – not just friends, but other people who have kids and “get it.” Both men and women experience postpartum depression. Read this to be able to recognize the signs of postpartum anxiety and depression.
Find a support group NOW so you know who/where to turn to for help. You can always call your doula or care provider if you need suggestions. We're here for you.
Finally, you may wish to arrange a lesson with an infant care specialist for hands-on guidance on newborn care. Doing so will help ease your transition to parenthood. Best wishes!
Tips To Help Make Breastfeeding Easier When Going Back To Work
PART 1 of 2: Breastfeeding is not the norm for much of the USA and it’s hard to get people to understand the amount of work it takes to be successful at it. To promote breastfeeding success while you are still pregnant keep these helpful tips handy.
Being a parent is a full time job and trying to breastfeed is a full time job. Now add going back to your “real” full time job while trying to balance being a mom/wife and trying to keep up with breastfeeding is one word: STRESSFULL!!
Breastfeeding is not the norm for much of the USA and it’s hard to get people to understand the amount of work it takes to be successful at it. To promote breastfeeding success while you are still pregnant keep these helpful tips handy.
Register for an extra slow flow nipple like a preemie nipple for the bottles you choose. No need to size up unless they are sucking so hard they are collapsing the nipple. Our breasts rate of flow don’t change as babies grow, so the flow from the bottle doesn’t need to either.
Don’t open/wash all the bottles you get. Most stores will let you exchange the bottles if they don’t agree with your baby.
Get free bottles of various brands whenever you can. This way you will have lots to test out if they don’t like the one you registered for when it comes time to introduce a bottle to your baby. Once you find one that works for you and your baby, pay it forward and give the bottles to another pregnant person you may know.
Buy a good hands-free pumping bra. I really liked the Simple Wishes Hands-Free Breastpump Bra. I have a large cup size and it held everything in place well.
If you can afford it, have two pumps. One for work and one for home to reduce the amount of stuff you have to haul back and forth. Consignment sales are a great place to buy a closed system pumps (like the Spectra) that are safe to reuse from person to person.
Order a pump through your insurance. A lot of the time they are free. You may need a prescription from your OB/Midwife for a pump before ordering one. I personally loved my Spectra S2.
For more info on how to best prepare to breastfeed, see if this affiliate online course and other resources (some are free!) by Lactation Link are right for you.
“Your success of being a working, breastfeeding person is not measured in ounces in your freezer. It’s measured in the happiness of you and your baby.”
Before your return to work, follow these tips to promote healthy breastfeeding:
Don’t worry about pumping for the first 4-6 weeks of baby’s life unless you have to return to work before 6 weeks. Just enjoy your baby and let your body regulate its milk supply before you start making it oversupply. That can cause a lot of other issues for you later on. If you do have to return earlier, start pumping two weeks before going back.
You only need enough milk to fill the bottles the first day (1-1.5 oz. per hour when away from baby). You will replace those when you pump. Having a huge milk stash is not needed and it takes up so much space in your freezer. Your success of being a working, breastfeeding person is not measured in ounces in your freezer. It’s measured in the happiness of you and your baby.
Introduce a bottle 1-2 times a week starting around 3-4 weeks old. At this time baby should have figured out latching pretty well, so there is no need to worry about nipple confusion. Have someone else feed the bottle as some babies don’t take a bottle well when the breast is nearby. You can also introduce a pacifier at this point as well.
It doesn’t have to be a full feeding. It can just be a snack.
Watch videos on pumping to see how to get the most milk out.
Make sure you have the right size flanges. Nipples should not rub the sides and shouldn’t be sliding all the way down the flange.
Next up: Pumping and Breastfeeding Tips For Going Back To Work.
Related articles:
Essential Items for Baby and Which to Ditch
These 6 Tips Will Teach You How to Comfortably NOT Breastfeed
4 Things To Do Now For A Healthier Postpartum
Pumping and Breastfeeding Tips For Going Back To Work
Pumping and Breastfeeding Tips For Going Back To Work
PART 2 of 2: After maternity leave is over, your first day back to work might be filled with lots of emotions. To ease back into the workplace, I suggest you make your first day back in the middle of the week to make transition a little less chaotic. For more tips to help encourage breastfeeding success after returning to work, please read on.
Part 2 (read part 1: Tips To Help Make Breastfeeding Easier)
Part 2 (read part 1: Tips To Help Make Breastfeeding Easier)
After maternity leave is over, your first day back to work might be filled with lots of emotions. To ease back into the workplace, I suggest you make your first day back in the middle of the week to make the transition a little less chaotic.
I've listed below the things that have helped me continue breastfeeding and pumping after I returned to work, and while traveling. You'll need to guard your pump time! Block it out on your calendar and set appointment reminders on your phone. For all day meetings and events, remind people in advance that you will need to take breaks for pumping.
Know that your baby may have a transition period where they are refusing to drink from a bottle at daycare. This usually passes within two weeks. You might notice they start to cluster feed at night to make up for it. Expect your baby to want to be attached to you when you get home. It’s their way of saying they missed you.
To encourage breastfeeding success:
Buy a door stopper and place it behind the door when you pump. For some reason people don’t stop and knock when a door is locked even when there is a sign that says that the room is in use. It will also allow you to use spaces that don’t have a lock with confidence that no one will walk in on you.
Have lots of pictures and videos of your baby to look at while pumping. Ones of them crying are great to encourage a letdown.
Pump for every missed for 30 minutes per session, or for 2-5 minutes after the last drops of milk.
Remember that what you pump is NOT an indication of what baby gets when they are at the breast. Breasts are made for babies, NOT for cold plastic pumps.
You don’t have to wash out your parts after every use. Store these in a gallon size Ziploc bag and put them in the refrigerator.
Change out your membranes every couple of months or when you notice a decrease in supply.
Keep a spare outfit for yourself in your office or car for the days you are leaky.
Items to store in your pump bag:
extra membranes
wash cloth to dry yourself off
milk storage containers
freezer packs
gallon size ziploc bags
nipple cream/coconut oil
pump, pump power cord
flanges and tubing
breast pads
clean bottles
phone charger so you can look at pictures of your baby
snacks and water
For the traveling, breastfeeding parent:
Print the TSA guidelines for transporting breastmilk and keep them in your carry-on bag to show anyone who may need a reminder.
Breastmilk does not need to follow the normal 3.4 oz. guideline.
Your breastmilk does not need to go through the X-ray machine if you don’t want it to. Make sure to allow extra time for the required screenings, as well as a personal pat down by security.
Ice packs, freezer packs, frozen gel packs and other accessories required to cool formula, breast milk are allowed in your carry-on.
Some airports have pumping and breastfeeding pods called Mamava. Use their app to locate a pod closest to you. Mamava pods are pretty nice and are a great place if you don’t want to feed or pump in public.
“If pumping makes you unhappy, switching to other milk supplies, such as donor milk or formula, might be the healthiest choice for you, emotionally.”
If you don’t have enough time to pump because of the type of job you have, remember you don't have to feed all breastmilk, donor milk or formula. Consider using donor milk or formula for daytime bottle feedings and breastfeed your baby in the morning and night. Your body will adjust to your new schedule. If you decide to change your breastfeeding or pumping schedule, do so slowly. Weaning needs to be a gentle process for your body and your baby to adjust.
Keep in mind that if you find breastfeeding and pumping after your return to work is decreasing your quality of life, weigh the pros and cons. If pumping makes you unhappy, switching to other milk supplies, such as donor milk or formula, might be the healthiest choice for you, emotionally. Yes, breastmilk from you offers the most nutrition for your baby, but having a happy, well-balanced parent is important too.
Find your village at work that's made of people who understand you! It’s also great to have a “phone a friend” when you realize you left behind an essential piece of your pump at home. Meet new friends and gain support at your local La Leche League. Look at the directory to find a meeting close to you.
Being a working parent is all about finding the right rhythm for you. You will live your life on a very tight schedule, but just remember, it’s only a season of your life. The days are long, but the years are short, my friend.
For more info on how to safely store breastmilk and maximize your milk expression, see if this affiliate online course and other resources (some are free!) by Lactation Link are right for you.
Related articles:
How to Comfortably NOT Breastfeed
Postpartum Expectations and Must-have Items
7 Key Ingredients to a Good Night’s Sleep for Your Newborn
Make Breastfeeding Easier When Going Back To Work
6 Ways to Survive a Colicky Baby
"Was I enjoying my sweet, new baby? No. I wanted my old life back. I wanted to run away. More than anything, I wanted to sleep for days."
I remember running into an acquaintance a couple of months after my son was born. “Are you enjoying that sweet, new baby?” she asked. I stared blankly. The weight of exhaustion made it impossible to fake my enthusiasm, so I gave a long, deep sigh. The correct answer was obvious. Doesn't every new mom enjoy their precious new baby? The truth was that I wasn't.
He nursed constantly, refused to take a bottle, would only sleep on top of me or in my arms, screamed every time he was in his car seat. Starting at around 4 pm, every single day, he would become inconsolable and cry. A LOT. I swaddled, nursed, rocked, walked, shushed, begged, and cried with him for hours. This is how I spent most of my afternoons. Was I enjoying my sweet, new baby? No. I wanted my old life back. I wanted to run away. More than anything, I wanted to sleep for days.
Having a high needs or colicky infant feels relentless. Those afternoons stretched before me, and I knew that, unlike what everyone said, this was not going to pass. Time had stopped, and this would go on for the rest of my life. I was Sisyphus, condemned to push a boulder up a hill, with a crying infant strapped to my back.
“I was Sisyphus, condemned to push a boulder up a hill, with a crying infant strapped to my back.”
Everyone was right, though. My son is almost 2 now. He is smart, funny, healthy, and delightful. Here are some tips and techniques I learned along the way, and also some things that I will do differently if I have another child:
Rest when you can. I often found it difficult to sleep during the day, but just closing my eyes in a quiet, dark room helped me recharge. And don't worry if you can't get to sleep. It will get better, and you will sleep again. Being anxious about not sleeping only makes it less likely that you will sleep.
Take a "Mailbox Moment." If you are feeling overwhelmed, put your baby down in safe place, and walk away. Go outside, take deep breaths. I felt guilty when I did this because I wanted to be able to fix it, and I thought a good mother should know how to do that. Now I know that a good mother knows she needs to take care of herself along the way.
Ask for help, and take it when people offer! I found it helpful when my husband would take the baby for a walk. A quiet house and the bliss of aloneness were so healing for me.
Read the Happiest Baby on the Block, and use the “5 S System.” At the time, I had not read the book, but my son's pediatrician recommended the techniques in it. Swaddling and making a loud shushing sound with movement were particularly helpful. If you have a colicky baby, you should know that, while these techniques do help to take the sting out, they may not be the magic solution you're needing. They certainly help, but only time will definitely end the problem.
Hire a postpartum doula. When I became a mom, I didn't have much experience with newborns. While much of the care is instinctual and learned along the way, having a trained and experienced professional would have been so helpful in the transition. A postpartum doula will help the new family by providing emotional support and guidance in newborn care, while helping you get your bearings as a new mom and family.
The most important thing to remember is that it is just a season. It isn't forever. Even though it feels like it is. It really will get better. Now, I look at my wonderful two year old son, and those sleep deprived, colicky days feel like a lifetime ago. In many ways, they were a lifetime ago because I'm not the woman I used to be.
Colic does end. You can survive it, and come out better and stronger on the other side of it. Motherhood is a journey, and journeys aren't always easy. But they are worth it.
What Every Female Runner Should Know Postpartum
Whether you were a running before you had a baby or not, running is an attractive exercise option for moms. It is much easier to lace up your shoes run out the door than going to a gym.
by Dr. Kate Mihevc Edwards
I am a mom, a runner and a triathlete. I have the benefit of being a physical therapist (PT) that specializes in treating runners and triathletes and I work in an office with two knowledgeable pelvic health PTs. My son just turned one and I, too, am still re-learning my body. Over and over I have heard friends and patients talk about wearing a pad when they run because of leaking or getting a stress fracture while they are breastfeeding. I hear about how exhausted they are how hard they are working to get their abs back to pre-pregnancy form.
In 2013, Running USA reported that female runners are at an all time high with 8.6 million female race finishers nationwide and females accounting for 56% of all race finishers. With over 4 million babies born in the U.S. each year, I wonder how many of these women have had babies and how many have had questions about how to return to running after their babies.
Whether you were a running before you had a baby or not, running is an attractive exercise option for moms. It is much easier to lace up your shoes run out the door than going to a gym. For me, running is a gift; it allows me a few minutes of alone time as well as some needed freedom by taking my son with me on the run. A recent study even found that women who ran while breastfeeding had a significantly lower incidence of postpartum depression.*
It is difficult to find information or resources for women when we return to running or start running postpartum. Most women have no idea where to start, what to expect, how their body should feel and what is/isn’t normal. By addressing these issues and educating ourselves and others about how our bodies change during the months after childbirth, we can significantly reduce the potential for injury.
Things I’ve learned along my journey back to running
Don’t start running too soon! Believe me I wanted to run as soon as possible, I bargained with myself nearly every day, but in the end I took the advice of one of my colleagues and waited 8 weeks. I was very glad I did. Friends of mine that did not wait long enough have had a more difficult time finding their stride and a few have even been injured. A recent article reported one quarter of the women in their study resumed running two or fewer weeks postpartum.* The body is undergoing rapid, tremendous change during the first 2-6 months postpartum. Starting too soon may put you at risk for injury.
I recommend you consult 2 professionals before returning to running:
Your Physician. Your Ob/Gyn will be able to tell you whether your body is healing appropriately and whether it is safe to return to running. Women who deliver vaginally may be able to return to running sooner than those who undergo a Cesarian Section.
A Pelvic Health Physical Therapist. I did this and suggest all of my friends to do this too. Being a PT I knew how important it was and wanted to go right away, but was told to wait until approximately 6-8 weeks postpartum. Even though I am a PT and know my body very well I still learned so much. Your therapist will be able to assess how your muscles are functioning and can guide you on how to return to exercise safely. The pelvic floor is the “floor of your core.” By keeping this muscle strong and functioning well, it will help you stay injury free. If it is not working then it will set you up for issues later on.
Returning to running after a baby is hard.
You are exhausted, you are heavier, and your breasts hurt. I had to run with two sports bras just to be comfortable. No matter what kind of runner you were before your munchkin was born take it easy on yourself. Your body did an amazing thing; give it a break. You will get there.
I have completed several triathlons, 14 marathons including 3 Boston marathons under my belt. When I started running again I was so excited and defeated all at once. I was running again, yet I ran 4:00 minutes/mile slower than usual, for a long time. Almost a year later, and still breastfeeding, my feet are beginning to move quickly again. It is okay to pace yourself, go slow and work your way back to your pre-pregnancy PR. Enjoy the time you have to exercise and all the benefit it brings; the speed will come.
“Leaking is common, but NOT normal.”
This is one of my favorite quotes from a colleague of mine, Blair Green, PT who specializes in treating woman and the pelvic floor. When I went to my postpartum yoga class everyone was talking about how they would pee accidentally. I couldn’t believe how common and accepted this was. Of course I was the obnoxious one screaming NO! It is not okay! I gave out a lot of Blair’s business cards and got a lot of words of thanks later.
If you are leaking when you cough, sneeze, jump or run make an appointment with a local pelvic health PT. There is no reason you should just deal with this. A good pelvic health PT can screen your musculoskeletal system and identify areas of impairment in muscle length, strength and function that may be holding you back from full return to running.
You are at higher risk for stress fractures when you are breastfeeding.
I tell you this so that you are aware. It makes sense - you are producing food for another human. Your body will choose to make milk over maintaining your bone health. You need to make sure you are getting enough calories and not running too much too soon.
It is far worse to get a stress fracture and not be able to run than it is to ease into running and stay healthy. Believe me you do not want to be in a walking boot trying to chase a toddler or carrying a baby in a car seat.
Have you ever heard of a diastasis recti?
Essentially it is a split in the abdominal wall muscles. Some women have them and do not realize it and for others it is very noticeable. If you feel a vertical gap between your abs at, above, or below your belly button, especially when engaging your abdominals it is possible you have one. There have been studies that link having a diastasis to stress incontinence in women even years after having their babies.**
Doing sit-ups and a lot of abdominal exercises can make this condition worse, not better. Again this is another issue that can be addressed by a PT and possibly a knowledgeable Pilates instructor. If you choose to try and address this with Pilates it is important that your instructor truly understands and has experience working with postpartum women with diastasis. It would be ideal that your PT clear you to participate in Pilates first.
Maintaining good running form while pushing a stroller is extremely difficult.
I help people improve their running form all day long, everyday and it is still difficult for me to push the stroller with good form. Ideally, you want to do your best to maintain a fairly normal stride and good posture.
Try not to lean forward from the hips when pushing the stroller in front of you. I notice this happens more when people are going uphill. Think about keeping your rib cage stacked over your pelvis and breathing for optimal stability. If you are pushing the stroller with two hands hold onto the handle on the outside edge in order to keep you thumbs towards the sky and elbows towards the ground. If you are pushing with one arm and swinging the other be sure to switch back and forth between sides periodically.
The bottom line is in order to carry, deliver and nourish a child, your body has to change and adapt. These changes can affect your running and put you at risk for injury but they don’t have to if you are aware of the common issues postpartum women face. So next time you hear your friend talking about peeing when they run or her say she is still breastfeeding but wants to get back to her 30-40 miles/week ASAP talk about it- the more we talk about the common issues women have the more “normal” it is to address them. My goal is always to keep runners running. Be smart and utilize your resources around you. Running has been shown to improve mood, cognition and has extensive health benefits, so keep running ladies! I hope to see you out there looking strong and kicking butt as you push your BOB or double BOB up those hills!
References:
*Tenforde, A.S., et al (2015) Running Habits of Competitive Runners During Pregnancy and Breastfeeding. Sports Health a Multidisciplinary Approach, 7(2) 172-176.
**Spitznagle TM, Leong FC, van Dillen LR 2007 Prevalence of diastasis recti abdominis in a urogynecological patient population. Int Urogynecology
Dr. Edwards is a Physical Therapist that specializes in treating runners and triathletes. She is the co-founder of Precision Performance Consulting LLC where she performs comprehensive running analysis for runners of all ages and abilities. She is an adjunct professor in the Emory University Physical Therapy School of Medicine and works as a Physical Therapist at Back 2 Motion Physical Therapy in Atlanta, GA.
4 Things To Do Now For a Healthier Postpartum
Whether it’s your first or fifth baby, here are four things you can do NOW to prep for a healthy jumpstart postpartum.
by guest blogger, Amanda Bifulco, health coach, yogi and mom (also a client of The Happiest Doulas)
I’ve found that clients struggle the most with staying on top with health goals when they aren’t prepared. Start preparing now for the healthiest postpartum you can create. Your body, and your baby, will thank you. Whether it’s your first or fifth baby, here are four things you can do NOW to prepare for a healthy postpartum jumpstart.
1. Cook & Store
Before the birth of my son, I stocked my freezer with meals that would be easy to heat up and eat. I recommend, clients make sure there are plenty of healthy options that don’t require a lot of work to prepare. I knew my husband and I would both be tired and could quickly take the easy way out (pizza or other delivered fast food) if not prepared. I exclusively breast feed, and these didn’t seem to impact little man’s tummy, but it’s easy to scale back on the flavor (less salsa, less tomato, less Balsamic vinegar) if you think they’re contributing to an upset tummy for your baby.
2. Have a Fitness Plan
You don’t know how your labor and recovery is going to go. Every woman is different and every labor is different though everybody needs some time to recover. Physical movement can be part of that recovery and ultimately help you feel better faster. Have a fitness plan and have a goal in mind.
““Even if your labor and delivery go as perfectly as planned, these four suggestions can help you have a healthier postpartum and settle in at home a little bit easier.”
My plan was to get back to walking the dog as quickly as possible. Within days of getting home, even though I was exhausted, I put on some sneakers and took the dog for a walk up and down the block, while family stayed home with baby. I didn’t go far or fast, but I can’t tell you how AMAZING the fresh air and sunshine felt. It was February and it was cold out, but it felt glorious to be outside. When I came back I felt like a new person. True story. After that, my goals were to start gentle yoga and, once cleared by my doctor, get back to the gym.
3. Grocery Shopping
As many do, I make a grocery list when I go to the store. As we got closer to our due date, I made a list of essentials and non-essentials that my husband could pick up when he was on his way home or out and about. For example, we can never have too much almond milk or eggs. Seriously. We go through that stuff like water. Plus, if we DO end up with some extra, I make almond milk ice cubes, a quiche for dinner, or egg muffins and freeze them. Anyways, I digress…have a list of essentials that ANYONE can pick up for you. If a friend is stopping by to visit you and the baby and asks if you need anything: essentials.
Family member willing to run to the store, what do you need: essentials. Going to the doctor and significant other will run into the store: essentials. You THINK you’ll remember what these essentials are but you probably won’t. And someone will offer and you won’t be able to come up with anything. WRITE THINGS DOWN.
4. Vitamins
High five for taking pre-natal vitamins throughout your pregnancy, but don’t stop now! Let’s review: you just birthed a BABY. Your body is recovering from delivery. You’re going to lose sleep. You’re body still needs essential vitamins and nutrients supplemental to your diet. And I didn’t even mention breastfeeding, if you plan to. Have a multivitamin ready to start taking immediately. I kept on taking my prenatal vitamins until I ran out and then switched to a high quality multi-vitamin.
Even if your labor and delivery goes perfectly as planned, these four suggestions can help you have a healthier postpartum and settle in at home a little bit easier.
About the author:
Amanda Bifulco currently lives in Virginia with her husband, dog and son. While not busy being a mom, coaching or pursuing her own fitness goals, she’s blogging tips and tricks to help others reach their weight loss or fitness goals. Find out more about Amanda here or connect with her on Facebook or via Twitter and IG @AmandaJoyFit.
7 Tips to Better Organize the Nursery Now!
Simplify now to reduce clutter (and frustration) later. Colleen Downey, co-owner of Indianapolis Doulas, a full service doula agency serving families in Central Indiana, provides her tips for nursery organization.
by Colleen Downey, Birth and Postpartum Doula
If any of my friends from high school are reading this, I’m sure you’re shocked that I’m the person writing about organization. Because, like, whoa. But alas, my life has led me to this crazy place of being somewhat of an expert in birth, breastfeeding, AND organizing nurseries. So hang on, because here we go.
7 Tips to Keep Your Baby's Nursery Organized and Clean
1. Only keep items you’ll use. In my experience, you’ll need 10‐15 sleepers (maybe a few extra fleece ones for cold nights), 10 onesies, 10 pants, infinite socks (seriously, those little stinkers are always coming up missing), 5‐10 t‐shirts MAXIMUM! Donate or sell anything above and beyond.
2. Use Oxiclean. Seriously, this stuff is amazing at getting all kinds of stains out. For the really bad ones like breastmilk, formula, and blowouts be sure to soak them in the wash with oxiclean overnight and they’ll look like new!
3. Roll everything! You know how you roll your clothes when you pack a suitcase? Same thing with baby clothes. You can see all your options and you don’t have to dig to find them. Anything that is just too bulky to roll hang up in the closet.
4. Plan ahead. Use the dresser for the size your child is currently wearing and the next size up (For example, newborn and 0‐3 months). Keep them separate but easily accessible. Save yourself a headache and use the closet for clothing two sizes up from their current size (in this case, 3‐6 months and 6‐9 months).
5. Have two small laundry baskets in the closet. One for clothes that are too small and one for the clothes that are too big. No matter how carefully you organize, there are always a few stragglers. Having a place to put them helps you keep out the clutter.
6. Have a laundry basket just for your kid’s stuff and wash it separately. Not because you need special soap or anything, just so folding and putting away goes quicker. You’re a parent—you want to save time wherever you can and this is it. Ain’t nobody got time for more laundry.
7. Get a shoe box or a small basket. Use it to contain my arch nemesis—baby socks, hats, bibs, and underwear when they get older.
Simplify Now to Reduce Clutter Later
These tips totally apply to toys and whatever else you got at your baby shower, too. Trust me, your baby doesn’t need much. The sooner you simplify and get rid of unnecessary things the easier your life will be.
Support Your Postpartum Abs with Belly Binding
After childbirth, easily improve your posture, stabilize loosened ligaments, and support the abdominal wall while muscles retract and organs return to their pre-pregnancy location.
Did your body swell and expand during pregnancy? I would be surprised if it didn’t. All mothers experience some form of swelling from retained water, fat and air. This extra cushioning is important to support the baby, mama’s organs and bones. After birth, when this extra cushioning is no longer needed, her body will naturally start to shrink back down to her pre-pregnant size. Belly binding may speed up this process and provide support to women during their recovery period.
What is Bengkung Belly Binding?
A belly bind gives full support to a mother’s abdomen, torso and pelvic area. This helps to improve posture, stabilize loosened ligaments and support the abdominal wall while muscles retract and organs move back into their correct place.
The pelvic floor is a huge support system for your bladder, colon and lower intestines, and support is crucial as the cervix needs to shrink and muscles need to heal without stretching further. Have you ever wondered why so many women experience incontinence after giving birth? Why a cough, laugh or sneeze makes you stop and wonder what just happened!? The pelvic floor can remain unstable for several months after giving birth – any extra support in this region is readily welcome by most women.
Hips need to close and the constant pressure from the bind can help support this. Binding can aid in the healing of ailments like diastasis recti (the separation of your outer most abdominal muscles), and in more extreme cases can be used in tandem with certain strengthening exercises recommended by a Physical Therapist.
Spine and posture realignment are commonly needed as pregnancy has a tendency to throw things out of whack. As babies grow in utero, it shifts moms balance by tipping the pelvis forward and the tailbone backwards, and ultimately both the lower and upper spines compensate for these changes and mom is left with the classic “S” shaped spine, which causes aches, pains, and weaknesses. The added support of a bind is often a gentle reminder for mothers to be cautious of their posture, as some women tend to hunch over when picking up babies or even while breastfeeding.
When To Wrap Up
Belly binding can also be used by those who have had cesarean births. Binding can start between 4-6 weeks postpartum for a mother who is recovering from a c-section and for those who’ve had a vaginal birth, start a few days postpartum. It can be worn for a few days or up to 6 weeks.
When looking for belly binding information to share with you, I came across this post from a chiropractor at Core Exercise Solutions about diastasis recti (abdominal separation). The author reviews both the pros and cons of belts like the Belly Bandit type, which is a commonly used product available in many different sizes/styles. I think the points made in the post also apply to the Bengkung Binding method.
Finally, I found this virtual service for learning how to wrap safely. The site includes a shop for the needed supplies, which makes me want to try it out! (Non-affiliate link.)
