expectful’s complete guide toa healthy and happy ......exercise. “the body will heal itself, as...
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Expectful’s Complete Guide ToA Healthy And Happy Postpartum
Journey
The Baby’s Here, Now What? Becoming a mother is in a word - transformational. It can
be both the happiest and scariest moment of your life to
finally have your little one in your arms. Depending on
your circumstances, you may be elated to begin this new
journey and also concerned about how to handle all of the
changes that come with it.
At Expectful, we’ve spent a tremendous amount of time
speaking with moms and experts in postnatal health to
learn about what it means to be emotionally and
physically healthy when you’re a new mother and what
tools can help you get there.
Before you dive in, we want to let you in on a little secret:
you are your best guide when it comes to what’s “right” or
“not right” during your postnatal period. Overall, listen to
your instincts, your body, and your mind. They already
know what’s best for you.
Exercise.
“The body will heal itself, as long as you provide it with the environment for it to heal.” -Julie Renee Whether you’re itching to get back into your exercise
routine or feeling daunted at the very thought of moving
your body, it’s important to know that the best thing you
can do post-birth is to allow yourself to heal. Remember
that it took around 40 weeks for your pregnant body to
bloom and it takes time for your post-pregnancy body to
heal. Whether you had a vaginal birth or cesarean, look at
the first six to eight weeks postpartum as the healing
phase for your body and bonding time with your baby.
This doesn’t mean that you can’t do any exercise at all, but
it does suggest that healing should come before working
out so pay attention to what your body needs.
What if I was active throughout my entire pregnancy? According to The American College of Obstetricians and
Gynecologists (ACOG) it’s okay to slowly begin exercising
again once you get the go-ahead from your health care
provider and as long as you are feeling up for it. Keep in
mind that working out too soon could result in injury,
extending your recovery time. If your doctor gives you the
OK, start gradually with light walking, modified strength
training or gentle forms of stretching.
Does exercising affect breastfeeding? Exercising hasn’t been found to have any adverse effects
on breast milk production, nutrient composition or on
infant weight gain.1,2 Some studies show that high-
intensity exercise could increase the amount of lactic acid
in breast milk resulting in a sour taste, but this is thought
to be rare and only last for about an hour after working
out. If you are someone who enjoys a strenuous exercise,
consider feeding your baby or pumping before working
out. Alternatively, if you feed after, know that some babies
fuss if mom is covered in sweat because of the salty taste
so it may be helpful to shower or rinse off before nursing.
As an extra tip for breastfeeding mamas, remember to
wear a supportive bra and stay hydrated during your
workouts.
Is there anything I should know about my postpartum body before starting to workout?
Yes. After 40 + weeks of pregnancy and giving birth, your
body went through some major changes, some of which
are important to know about before you dive back into
your exercise routine. Below we break down the two most
common things to be aware of when it comes to your
postpartum body.
Let’s talk about your pelvic floor.
What is my pelvic floor? Your pelvic floor muscles support your pelvic organs. The
pelvic floor works like a hammock of muscles that hold up
your uterus, bladder and rectum.
Why is your pelvic floor strength important during pregnancy and postpartum? Pregnancy in general can weaken your pelvic floor
because of the additional weight bearing it has to do to
support your uterus. During birth and labor, your pelvic
floor stretches to accommodate your baby's head as it
passes through you and into the world. This could leave
your pelvic floor swollen, bruised and sore.
Your pelvic floor helps you have control over your bladder
and bowel movements. If your pelvic floor is weak, you’ll
have a difficulty squeezing your bladder muscles which
could lead to accidental leakage when you cough, sneeze
or exercise.
How do you know if your pelvic floor is weak? If your pelvic floor is weak, you’ll have a difficulty
squeezing your bladder muscles which could lead to
accidental leakage when you cough, sneeze or
exercise. Alternatively may also feel a heaviness in your
pelvic area, or as if you have something between your legs
(many women report this feeling like a tampon that’s only
half-in). If you’re experience this, it’s a sign that you need
to slow down, get off of your feet and focus on resting.
When possible, lay down instead of sitting to take
additional pressure off of your pelvic floor.
How do I strengthen my pelvic floor? The best way to build / rebuild your pelvic floor is by
doing kegel exercises. You can do kegels while driving,
breastfeeding, folding laundry, walking, etc. They can
pretty much be done anywhere.
How to do them. Breathe in, and when you exhale pull your pelvic floor
muscles up and in as if you are trying not to pee. Hold the
squeeze in for a count of 5 (breathing naturally while
squeezing, no need to hold your breath) and then release.
Do this ten more times. It best to do this same practice
three times daily. As you do this more often you can
increase the holds from a five count to a ten count.
How do I know if I’m doing it right? It’s common to not be entirely sure if you are doing right.
Luckily many companies are coming out with new
technologies that help women know if they are
strengthening correctly. To find out more information on
that, go here.
Let’s discuss Diastasis Recti.
What is Diastasis Recti? Diastasis Recti is when your stomach muscles over-stretch
during pregnancy, leaving a gap between the left and
right muscles that run parallel along your abdomen. This
results in a bulge in the middle of the abdomen where the
two muscles separated.
Is there a reason why some women get it and some don’t? Diastasis recti is more common towards the end of
pregnancy, and more so if this is your second plus
pregnancy. It’s important to note two things here - 100%
of women have some level of diastasis recti in the third
trimester (Gilliard and Brown 1996, Diane Lee 2013) and
pregnancy does not cause diastasis recti, abdominal
pressure does. You can be at risk for diastasis recti if you
have excess abdominal fat, perform exercises that put too
much stress on your abdominal muscles or if you are
pregnant. The reason you are at risk during pregnancy is
because your growing baby puts pressure on your core
muscles causing them to stretch and separate.
How do I know if I have it? To find out if you have diastasis recti, lie on your back and
bend with your knees towards the ceiling while keeping
your feet on the floor. Place your fingers along your
midline right in the center of your stomach with your
finger tips pointing towards your hips. Lift your head and
neck as if you are about to do a crunch and measure how
many fingers fit in the space between your left and right
abdominal muscles. One to two finger-widths is
considered to be normal, but if you have three or more
fingers wide, you most likely have abdominal separation.
How can I fix it? Most Diastasis Recti can be corrected with exercises and
stretches that are specifically designed to optimize deep
core muscular function. If you did the test above and
believe you have separation than first consult your
healthcare professional to get a second opinion and then
see if they have any experts that specialize in helping
women recover from this condition postpartum. If you are
looking for something you can do at home, we
recommend Erica Ziel’s Core Rehab Program online that
focuses on helping women heal Diastasis Recti from the
comfort of their own home. For more information on
Erica’s program, go here.
Nutrition.
“Your body is a temple, but only if you treat it as one." Astrid Alauda After giving birth, it’s important to remember to fuel your
body with foods that boost your energy and keep you
feeling healthy and satisfied. This means filling your
postpartum body with real foods that are rich in nutrients
and minerals. Although time is not always on a new
mother’s side, it’s important to stay mindful about what
you are putting in your body as processed foods like
refined carbs, white breads, and or sugary foods will spike
your blood sugar, making you likely to feel even more
tired than you already are.
What foods are best to eat? A new mom’s body needs certain nutrients to keep her
and her newborn healthy. Below are some nutrients that
will boost your energy, help you stay healthy, and allow
your body to heal quicker and shed weight faster (If that’s
your goal of course).
Protein-Rich Foods Eating foods high in protein not only helps keep your
blood sugar levels stable, but it also helps to increase your
mood - allowing you to feel happier and more emotionally
balanced. The average amount of protein needed daily is
50 to 85 grams for nursing moms and 30 to 55 grams for
moms who aren’t breastfeeding.
What foods are high in protein? Eggs, beef, chicken, tempeh, tofu, fish, beans, legumes,
dairy and nuts.
Anti-Inflammatory Foods Inflammation is a part of your body's immune response. In
essence, it alerts your body about an injury and sends
your immune system to fix it. When you give birth, your
body undergoes a lot of stress and perhaps trauma, which
could create internal inflammation. In addition, things like
lack of sleep, excessive stress, and or a diet rich in
inflammatory inducing foods can as contribute to
inflammation as well. Do your best to reduce processed
sugar. To help your body fight inflammation, it’s important
to consume foods that are anti-inflammatories.
What foods are anti-inflammatory? Green tea, berries, turmeric, garlic, raw oats, ginger, dark
chocolate (you’re welcome), wild salmon, red peppers,
beets, broccoli, black beans, chia seeds, tomatoes, olive
oil, pineapple, spinach, eggs, nuts, bone broth, and raw
honey.
Calcium-Rich Foods While breastfeeding, women can lose 3 to 5 percent of
their bone mass. Although, your bone mass will rapidly
recover after weaning occurs, it’s important to make sure
you are receiving enough calcium until then. The amount
of calcium needed depends on the amount of breast milk
produced, so the more you are making, the more calcium
you will need. To protect your teeth and bones during
breastfeeding, make sure to eat foods that are calcium
rich.
What foods are high in calcium? Milk, yogurt, cheese, dark leafy greens, figs, beans, peas,
broccoli, sardines, salmon, tofu, almonds, and orange juice.
What are some healthy postpartum snacks? Whether you are breastfeeding or not, new motherhood
leaves very little room for cooking, if not eating. Below
we’ve broken down some healthy, tasty and customizable
snacks to get you through, all between 275 - 500 calories.
Coconut Energy Balls
Roughly 95 calories per ball
Ingredients 1 cup dates, pitted
3 tablespoons peanut butter
¼ cup dark chocolate chips
1 tablespoon chia seeds
⅔ cup rolled oats
⅔ cup shredded coconut (unsweetened if possible)
How to make Pulse dates in a food processor until broken down. Add oats, chocolate, chia seeds and peanut butter and mix until combined. Batter should be a crunchy smooth consistency. Roll into balls. Spread coconut on a plate and
then roll the balls on the plate till they are generously coated. Put in fridge for 15 minutes and then enjoy. Keep in airtight container to store for up to a week.
Want to substitute a different nut butter? Try: Almond butter
Sunflower seed butter
Cashew butter
Want to substitute a different superfood seed? Try: Hemp seeds
Ground flaxseed
Sesame seeds
Cinnamon Apple & Nut Butter Toast with Superfood Seeds
467 -475 calories Whole grain bread: 69 calories, 1 slice, toasted Apple: 95 calories, medium size, sliced Cinnamon: 6 calories, 1 teaspoon Pick your favorite nut butter: Peanut butter: 190 calories for two tablespoons Almond butter: 196 calories for two tablespoons Sunflower seed butter: 198 calories Pick your favorite superfood seed:
Chia seeds: 70 calories, 1 tablespoon Ground flaxseed: 37 calories, 1 tablespoon Pumpkin seeds: 18 calories, 1 tablespoon, raw
Spicy Hard-boiled Egg & Avocado Toast with Super Seeds
324 - 422 calories Hard boiled egg: 78 calorie, sliced ½ avocado: 120 calories, medium size, sliced Whole grain bread: 69 calories, 1 slice, toasted Sunflower seeds: 51 calories, 1 tablespoon Chia seeds: 70 calories, 1 tablespoon 1/2 Lime: 5 calories Chili flakes: 5 calories, 1 teaspoon For vegan mamas... Swap out the egg for: Tofu scramble: 94 calories, ½ cup For gluten free mamas...
Swap out whole grain bread for: Gluten free bread: 70 calories, 1 slice, toasted I can’t handle spice right now… Swap out chili flakes for: Dried basil: 2 calories, 1 teaspoon
Cottage Cheese with fresh berries & nuts
225 - 281 calories Cottage Cheese: 203 calories, 1 cup, 2% milkfat Pick your favorite berry: Strawberries: 13 calories, ¼ cup Blackberries: 15 calories, ¼ cup Blueberries: 21 calories, ¼ cup Pick your favorite nut: Walnuts: 50 calories, 1 tablespoon, raw, chopped Almonds: 40 calories, 1 tablespoon, raw, sliced Pecans: 50 calories, 1 tablespoon, raw, chopped
For vegan mamas... Swap out cottage cheese for: Coconut yogurt: 210 calories, 1 cup Not a fan of cottage cheese… Swap out cottage cheese for: Plain yogurt: 154 calories, 1 cup
Mexican Baked Sweet Potato
304 - 337 calories Sweet potato: 103 calories, medium size, baked. ½ avocado: 120 calories, medium size Salsa, 36 calories, 1 tablespoon Shredded cheddar cheese: 74 calories, 2 tablespoons Arugula: 5 calories, ½ cup Vegan mama here…
Shredded vegan cheese: 40 calories, 2 tablespoons
What if I’m breastfeeding? If you’re a breastfeeding mom, it’s good to know that you
will need to take in around 500 extra calories daily to
make up for the 300-500 calories that feeding your little
one burns. It’s also important to be getting the right
amount of nutrients from foods or supplements to ensure
that your baby is receiving adequate vitamins and
minerals. Before we will discuss the top vitamins and
below that, we’ll break down some simple 300-500 calorie
snacks.
As a side note, remember to drink plenty of liquids.
Always drink to satisfy your thirst, but a good target is to
drink six to 10 glasses of water every day. Below are
guides to food groups and serving sizes for postpartum
mothers.
Vitamins & minerals for breastfeeding Although most women are very diligent when it comes to
taking their prenatal vitamins during pregnancy, most new
moms don’t know how much vitamins can benefit them
and their growing baby during the postpartum period.
Below we will break down the key vitamins to incorporate
in your postpartum diet.
Vitamin A
Why is this important? Vitamin A is a powerful antioxidant that reduces
inflammation and helps you maintain healthy vision and
skin. The need for vitamin A rises in new mothers to 1,300
micrograms per day. Women who are breastfeeding will
need more since they lose a lot vitamin A while
breastfeeding.
What foods have it? Eggs, milk, liver, carrots, yellow or orange vegetables such
as squash, spinach, and other leafy green vegetables.
Vitamin C
Why is this important? Vitamin C is specifically important for breastfeeding moms
because it passes through breast milk to assist in your
infant’s tissue growth. It also helps to boost your and your
baby’s immune system.
What foods have it? Oranges, red peppers, broccoli, tomatoes, berries, brussel
sprouts, kale, strawberries, grapefruit, and guava.
Vitamin D
Why is this important? Vitamin D keeps bones strong, and boost immunity.
Because it is produced from exposure to sunlight, it’s
important that new moms and their babies get enough of
it, especially because many new moms stay indoors most
of the day.
What foods have it? Tuna, mackerel, salmon, dairy products, orange juice, soy
milk, cereals, beef liver, mushrooms and egg yolks
Note: Your healthcare professional might recommend Vitamin D supplements for your baby to ensure that he /she is getting enough.
Vitamin E
Why is this important? Vitamin E is an antioxidant that helps maintain healthy
circulation, protects your baby's eyes and lungs, and helps
to promote healthy muscular development.
What foods have it? Almonds, spinach, sweet potato, squash, palm oil,
sunflower seeds, avocado, and eggs.
Are there foods to avoid while breastfeeding? Generally nursing moms can eat whatever foods they
prefer. During pregnancy, the food you eat goes into the
amniotic fluid. Babies tend to swallow a good amount of
that fluid, so they are most likely accustomed to the your
chosen diet. However, some baby’s become fussy when
moms eat certain gassy foods while breastfeeding. The
most reported foods that could cause digestive
discomfort for your baby are:
• Caffeine (coffee and chocolate) • Spices (cinnamon, garlic, curry, chili pepper, and
peppermint) • Citrus fruits or juices (oranges, lemons, limes, and
grapefruit) • Dairy (cow’s milk, cheese, and soy milk) • Alcohol • Gassy vegetables (onion, cabbage, cauliflower,
broccoli, cucumbers, and peppers)
Emotional.
“You can’t stop the waves, but you can learn to surf.” ~ Jon Kabat-Zinn There’s no doubt that motherhood is stressful. The lack of
sleep, the shift in attention from your own needs to
another, the process of breastfeeding or getting into a
feeding rhythm, and the absence of time for yourself can
be challenging for new moms. In fact, it’s very common to
feel as if you are on an emotional rollercoaster most days.
Just as your body goes through obvious physical changes
after giving birth, your mind goes through emotionally
changes as well. The difference is that everyone can see
your body changing, no one can see your emotions unless
you reveal them.
What about Postpartum Depression (PPD)? Feeling some baby blues is completely normal but if your
feelings worsen or persist over time, it could be a sign of
PPD. It’s estimated that 1 in 10 women suffers from
postpartum depression and given the shame associated
with PPD, it’s likely that number is higher because some
don’t report symptoms. If you’re experiencing PPD,
contact your healthcare provider and speak with them
directly about treatment.
Can meditation help PPD? Meditation isn’t a replacement for medication or
psychotherapy when it comes to PPD but it has been
proven to reduce your risk of developing PPD and it’s a
mindfulness tool that can be used while undergoing PPD
treatment. Meditation and techniques learned through
psychotherapy can help to reframe a person’s relationship
to negative beliefs and thought patterns about themselves
and their situation, which helps when dealing with
depression.
Meditation and postnatal care. Emotional well-being during the new motherhood is
Expectful’s top priority because we believe it’s the most
neglected part of postnatal care. We call meditation “the
prenatal vitamin for the mind” because of all the science
that shows it can help benefit both you and your baby’s
health and wellbeing. It can also support you across the
spectrum of emotions that come up during this
transformational time. It’s been proven to help you sleep
better, increase your milk production and ease the burden
of uncertainty - to name a few.
The Science Behind Postnatal Meditation
Higher Quality Sleep
Studies have shown that individuals who practice
meditation experience higher quality sleep than non-
meditators (1).
Reduced Risk Of Postpartum Depression
At least 1 in 10 women experience postpartum depression,
although the prevalence may actually be much higher (7).
Mindfulness practices have been associated with reduced
depression during and following pregnancy (8), which
may improve psychological health (2).
Enhanced Emotional Regulation
Mindfulness practices are associated with increased
emotional regulation, which increases your ability to act in
accordance with your core values rather than transient
emotions (3) This may allow you to control, rather than be
controlled by, unpleasant situations.
Increased Lactogenesis
Breastfeeding has long been considered beneficial for
both mothers and infants (4) However, stress is known to
reduce milk production (5). Engaging in a regular
meditation practice may help maximize your ability to
nurse your child naturally by reducing your stress.
Tolerance For Uncertainty
Learning to navigate parenthood can create feelings of
uncertainty. Mindfulness practice has been associated with
less fear of the unknown, which may allow you to better
cope with the stresses of parenting (6).
A regular meditation practice can help you navigate
difficult moments with more self-compassion and be more
present during the enjoyable ones.
To get more information on Expectful and the science
behind meditation, click here.
Relationships.
“It is an absolute human certainty that no one can know his own beauty or perceive a sense of his own worth until it has been reflected back to him in the mirror of another loving, caring human being.” John Joseph Powell New motherhood is a time of great transition on an
individual level and on a relationship level. In fact, marital
researchers consider the birth of a first child to be the
biggest challenge partners face throughout their lifetime.
Psychologist John Gottman, the leading international
researcher on why marriages succeed or fail, found that 67
percent of couples experience a decrease in marital
satisfaction during the first three years of baby’s life.
This might not come as a surprise when you consider the
lack of sleep, little to no sex and challenges in navigating
each other's differences in parenting styles during the first
year of your child’s life. It’s because of all of this that
communication is key. Discussing and listening to each
others needs will help you better understand what the
other person is experiencing.
What changes may happen in my relationship? After giving birth, there are three common changes that
can occur for women and men in their relationships.
Divvying up responsibilities When you bring home a baby, you bring home a whole
new responsibility. For many couples, adapting to this new
routine can be not only exhausting, but overwhelming.
Although you are taking care of a baby, you must also be
aware of taking care of your partner as well. If one of you
is working full-time while the other one of you stays at
home with the baby - it’s imperative that the partner who
works is mindful of their stay-at-home partner's needs
when they get back from work. Checking in, asking how
your partner's day was, and offering if they’d like to get
out of the house for a bit is a great place to start.
Understanding that everything might not be clean, dinner
might not be done, and your partner might be emotional.
All of this is normal and ok. If you are both working, talk
about how you can divide your time so that you both get
some self-care opportunities. When you make sure you
are both taking care of your relationship, you will naturally
feel more at ease because it will be less likely for
resentment to arise.
Being intimate It’s very common for new parents to have little, if any,
intimacy. This decrease could have started during
pregnancy or it could be something that happened due to
your new role in taking care of a baby. Either way, the
transitions that occur during this time don’t leave much
space or energy for having sex with your partner.
Understandably, this can be difficult for couples. The best
thing you can do as a couple is to not view your lack of
sex as a sign of trouble or rejection in your relationship.
Not being as sexually active during the postpartum period
is normal. Take this as an opportunity to be intimate in
other ways like through comforting touch, kissing or
cuddling. Communication about your needs is also a great
way to understand how your partner is feeling and what
you can do together to make sure you are both feeling
supported and desired in other ways.
Money issues Beginning a new family is exciting, but it can also be
taxing financially. Some couples go from being a two-
income family to a single-income family overnight,
whereas others can’t afford or don’t have the work
flexibility for either parent to stay at home. Money stress
can feel like a direct threat to our survival which is why it’s
essential to look for opportunities to discuss your worries
with one another instead of letting yourselves become
overwhelmed both financially and emotionally. Speak to
friends or family who have had children and ask them
about their money saving tips. They might suggest finding
people who may have hand-me-down clothes, toys, or
even bigger things like car seats and baby furniture. If you
need additional support, seek out financial professionals
that can assist you in managing your money.
Parenting styles It’s inevitable that you and your partner are going to have
different values around parenting. Much of what we know
about parenting comes from our own upbringing. If you
had a much different childhood than your partner, chances
are you’re going to notice some big differences when it
comes to raising your child. The best thing you can do for
you, your child and your partner is to create your own
parenting styles together. This means recognizing where
you have stark contrasts and coming to compromising
solutions that benefit everyone involved.
It goes without saying that communication is the key to a
healthy relationship and becoming a parent only
intensifies that need. During this time of great change,
check in with one another whenever you have an
opportunity. Even if you have to schedule it, or turn it into
a ritual that you do the same time each day. Just ask these
two things - “How are you holding up?” and “What can I
do to support you?” These two simple questions can save
your relationship from a lot of uncertainty,
misunderstandings and most importantly, pain.
Enjoy this time. Whether you are just about to give birth or well into your
postpartum journey, let this guide be a place where you
come for support and information. Refer back to it when
you need and know that you are always the leading expert
on you, remember to listen to how your body feels,
nourish your mind and be kind to yourself.
If you have any questions, comments or concerns, contact
[email protected]. We’d love to hear from you.
__________________________________________________________________
References: 1. Daley AJ, Thomas A, Cooper H, et al. Maternal
exercise and growth in breastfed infants: a meta-
analysis of randomized controlled trials. Pediatrics
2012 Jul;130(1):108-14.
2. Dewey KG, Lovelady CA, Nommsen-Rivers LA,
McCrory MA, Lonnerdal B. A randomized study of the
effects of aerobic exercise by lactating women on
breast-milk volume and composition. N Engl J Med
1994 Feb 17;330:449-453.
3. (Gilliard and Brown 1996, Diane Lee 2013)