Parenthood is a journey of many colors, and navigating the path of feeding your little one can bring both joys and challenges. If you’re facing obstacles along the way, remember that you’re part of a community that understands.
Here are 5 tips to support your journey:
Connect with Supportive Hearts: Seek support from trusted sources, be it friends, family, or lactation consultants. Sharing experiences and insights can offer comfort and guidance.
Find Your Unique Approach: Just as every child is unique, so is your journey. Explore different feeding positions, techniques, and schedules to discover what feels right for both you and your little one.
Prioritize Self-Care: Taking care of yourself is a vital part of this journey. Nourish your body, stay hydrated, and rest when possible. A well-cared-for parent is better equipped to nurture their child.
Build Confidence: Trust your instincts and choices. Believe in your ability to provide what your child needs, whether through lactation, bottle-feeding, or a combination of methods.
Celebrate Every Victory: Progress takes many forms. Celebrate each successful feeding, no matter how small. Every ounce of nourishment shared is a triumph.
Remember, your journey is valid and unique, embracing the beautiful diversity of parenthood and feeding. Let’s uplift each other, sharing wisdom and support. You’ve got this!
Want to get prepared for pregnancy, birth and postpartum? Grab our free Bump to Baby Checklist! This clear and thorough guide walks you through everything to expect from your first trimester to past your 6 week postpartum check up.
What tests and screenings will be offered and when
When to sign up for prenatal education and what types to consider
Things you should think about that your care provider may not mention
What’s the biggest mistake to make after giving birth?
Rushing to lose weight.
A real postpartum body
It is my biggest pet peeve, as a women, that so many of us feel such intense pressure to look model ready 24/7.
If you don’t like the way you look after spending 9 months growing your baby, I get it. Your body has been completely taken over by the process. It’s not just yours anymore. And if you believe what you see in the media, you’d think that you should have your old body back immediately after your baby is born. That plus the lack of sleep of new motherhood can leave anyone feeling like they aren’t adequate.
But what you see in the media is not reality.
Let me break it down:
Your weight gain during pregnancy consists of this:
Baby ~7lbs
Uterus 2 1/2 lb gain
Placenta 1 lb
Mother’s breasts 3 lb gain
Mother’s blood 4 lb increase
Mother’s fat 5 + lb increase
A real postpartum body
So, most of this weight isn’t even fat! It will come away on its own. You just need to give it time.
Remember too that your core has undergone significant changes. Even if you don’t have a vaginal birth, your pelvic floor and abdominal muscles have a lot of stress just from carrying baby for so long. These muscles and ligaments need time to heal.
Basically, your body needs rest and rehab. I truly believe that every pregnant person should see a pelvic floor physiotherapist.
Rushing into exercise can lead to injury, including pelvic floor complications like incontinence. No physique is worth peeing yourself.
Coming from a kinesiology background and a competitive athlete background I always tell people there is no such thing as over-training its actually under-resting.
A real postpartum body
Cutting back on calories or “dieting” can be a big problem too. Breast milk production may also be affected, but more often we see exhausted women exhausting themselves even more. Your baby needs you as nourished as possible, that means eating nourishing foods. In nourishing amounts.
Growing your baby took you 9 months, assume it will take at least that long for your body to adjust afterwards.
So, give your body the rest and nourishment it truly needs.
Your body, mind and soul will thank you in the long run.
Postpartum anxiety is a common mental health condition that affects many new mothers. It is characterized by excessive worry and fear that can interfere with daily activities and make it difficult to care for yourself and your newborn. While some degree of worry is normal for new parents, postpartum anxiety can cause a level of distress that is not typical and can lead to feelings of guilt, shame, and isolation.
It is characterized by excessive worry and fear that can interfere with daily activities and make it difficult to care for yourself and your newborn.
Unlike postpartum depression, which is well-known and discussed, postpartum anxiety is often overlooked and misunderstood.
The symptoms of postpartum anxiety can vary from person to person, but may include:
Constant worry and fear about your baby’s health and safety
Difficulty sleeping, even when your baby is sleeping
Racing thoughts or an inability to turn off your thoughts
Physical symptoms such as rapid heartbeat, sweating, and trembling
Panic attacks
Obsessive-compulsive behaviors, such as excessive cleaning or checking on your baby
Avoidance of social situations or fear of leaving the house
There are several treatment options available for postpartum anxiety, including:
Cognitive-behavioral therapy (CBT) is a type of therapy that has been shown to be effective in treating postpartum anxiety. CBT focuses on changing negative thought patterns and behaviors to reduce anxiety.
Certain herbs, supplements and medications can also help manage symptoms. It’s important to work with your healthcare provider to find the right treatment and dosage for you.
Self-care is an important part of managing postpartum anxiety and often overlooked. This can include getting enough sleep, eating a healthy diet, getting regular exercise, and practicing relaxation techniques such as deep breathing or meditation.
Joining a postpartum support group can be a helpful way to connect with other new mothers who are experiencing similar challenges.
If you or someone you know is experiencing postpartum anxiety, don’t hesitate to seek help.
It’s important to remember that postpartum anxiety is a treatable condition. With the right support and treatment, most women with postpartum anxiety can overcome their symptoms and enjoy their new role as a mother. If you or someone you know is experiencing postpartum anxiety, don’t hesitate to seek help. If you are experiencing any of these symptoms, it’s important to talk to your healthcare provider right away, and they can help you determine if you have postpartum anxiety and recommend appropriate management options.
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The biggest mistake most first time parents make…is that they focus too much on birth preparation and don’t put enough emphasis into what comes after. The 4th trimester can blindside you just as much as an unexpected birth outcome. Put both together, and it can be a serious recipe for overwhelm!
The 4th trimester can blindside you just as much as an unexpected birth outcome.
Now don’t get me wrong, the postpartum period (where you are getting to meet your baby after waiting for so long) IS wonderful and filled with love. It is ALSO commonly filled with anxiety, fatigue, hot flashes, discomfort, mood swings and potentially pain.
This is why at Your Downtown Doula, our birth doulas are still oncall for you 2 weeks postpartum. We will be there for you when your life goes through this big change.
It’s also why we offer visits and classes that aim to educate you before the baby comes, because yes, postpartum brain fog is worse than pregnant brain fog. This way, we can teach you what to expect, what’s normal and what isn’t, and when to reach out to other professionals. This helps you feel confident and prepared for the postpartum period. So you can be resilient through the challenges that come your way, and not crumble under them.
Here is who Your Downtown Doula recommends you work with in the 4th trimester:
(click the links in the headings to be connected with corresponding providers)
WHY? You need to feed your baby. This is an expert on how to do so. Yes – even if you plan on formula feeding!! They will also let you know if you need any tongue tie support.
WHEN? ASAP after birth. Ideally, you have a prenatal breastfeeding education class as well.
WHY? To avoid urinary leaking, pain with sex, to return back to exercise are just some of the reasons. Your pelvic floor did a lot of work during labour and birth, it’s important for you to rehabilitate it appropriately. It’s also still important to see this physiotherapist specialist if you had a c-section.
WHEN? 4-6 weeks after birth
Naturopathic Doctor
*All of our doulas are naturopathic doctors* WHY? There are a lot of body changes in the postpartum period that you may need additional support for, specifically blood work and follow up care with respect to thyroid, gestational diabetes, anemia, and addressing changes in vaginal or gut flora after antibiotics use in birth. Can also be complimentary support in pediatric and family wellbeing settings- think sleep, food introductions, immune support
WHEN? Ideally ongoing care starting prenatally, and checkups done routinely postpartum
WHY? There are a lot of myths out there regarding baby’s sleep, it’s also an area of common frustration for most parents.
WHEN? Ideally take a class prenatally so you are prepared for what the first few months will bring. Physiologically, you can not start sleep training until the baby is about 4-6 months.
Postpartum Doula
WHY? You may not have family or friends that are close to you, or are able to help. You may also need some assistance overnight if you are solo parenting, or your partner has to sleep full nights due to work obligations. Please note while searching for postpartum doulas there is a difference between night time and day time support, and not all postpartum doulas offer both services.
WHEN? Any time postpartum. Can be immediate or anytime things just feel too overwhelming
WHY? Your brain as parents change! With these neurological changes plus the very real life changes you undergo becoming parents you may need some extra emotional support. Studies also show that the transition to parenthood has a significant impact on your relationship! It is important to learn techniques to communicate with your partner and hold self compassion in these growth heavy times. It is also nice to know you are not alone – parent group therapy is also a great resource.
WHEN? Can be initiated whenever you feel the need to.
Body work
Includes massage, cranial sacral therapy, osteopath, chiropractic care, acupuncture, etc
WHY? Nursing can take a toll on your body physically, on top of your labour recovery. Holding your baby often may also add to pre-existing low back pain. These professionals can help ease your discomfort.
WHEN? Initiate with any neck/back/chest/shoulder pain that exacerbates with nursing. Or any low back pain.
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Vaginal birth takes a toll on the perineum. Even if you don’t experience tears, you will still have lots of healing to do. These recipes contain soothing herbs that will help speed tissue recovery. I recommend you make them up before your birth so they are on hand and ready to go when you need them. All of the recipes use an herbal infusion, which you’ll find at the bottom of the page. The herbs in this infusion are antimicrobial, vulnerary (help heal wounds) and very soothing.
“Padsicles”
Padsicles are live-savers after birth, they combine cold which helps bring down swelling with the healing and antimicrobial properties of the herbs plus the astringent wound healing benefits of witch hazel. These can be used within a couple of hours of birth or as soon as you’re home. I generally recommend using them only for the first 24-48 hours postpartum – cold will help reduce swelling after an acute injury. After this, most people find switching to warmth, like a sitz bath, more comfortable.
What you will need:
1 package of Maxipads
Herbal Infusion (see the end of the article for how to make this)
Alcohol free Witch Hazel
Aloe vera gel
Small spray bottle
Ziplock bag
Make sure both your hands and the surface you’re working on are clean to start. Fill the spray bottle ½ full of herbal infusion and ½ full of the witch hazel. Shake the bottle to mix the two together.Open the maxipads but don’t detach them from the outer packaging-they’re easier to store this way. Spray the maxipads with the herb-witch hazel mixture until they are thoroughly covered, damp but not soaked. Next cover the pad with a thin layer of the aloe gel. You can either rewrap the pad in its original packaging or wrap them in tinfoil. Once you’ve done all the pads in the package, place them all in a large ziplock bag and store in the freezer until you need them.
Periwash
Having a bottle of periwash in the bathroom is a really good idea, it can be used to clean the perineum after any time you use the toilet and facilitates healing.
1 Spray bottle (can be the same one that you used to make the padsicles)
Alcohol free Witch Hazel
Herbal Infusion (see the end of the article for how to make this)
Fill the bottle up 2/3 with the Herbal infusion and 1/3 with the witch hazel. Shake to mix then store in the washroom.
Sitz Bath
Sitz baths are an old form of hydrotherapy that can be extremely soothing. You can buy a sitz bath at most Shopper’s Drugmarts or you can simply fill your bath tub with a couple of inches of warm water and double the ingredients. Either way, you’ll want to soak in the bath for about 20 minutes.
1 cup herbal infusion (see the end of the article for how to make this)
1/2 cup Epsom salt
1/2 cup Alcohol free Witch Hazel
1 tbsp Baking Soda
Fill the sitz bath with warm water, combine all ingredients, stir. Soak for at least 20 minute
Herbal Infusion
1 oz dried Comfrey leaves*
1 oz dried Calendula flowers
1 oz dried Yarrow flowers
1 oz dried Lavendar flowers
Comfrey leaves
*Make sure you are purchasing comfrey leaves, not the roots. Comfrey leaves are safe to use externally and help with healing, the root can be toxic
Bring 6 cups of water to a boil, add all herbs. Remove from heat, cover and allow to steep for 30 minutes. Strain herbs and store liquid for use in the following recipes.
To make this infusion, you will need to pick up some good quality herbs. Here are a couple of places in downtown Toronto where you can find them.
Yarrow
Herbie’s Herbs: Located at Queen and Bathurst. The store doesn’t look like much, but it has quality products. You can also order herbs online at herbies-herbs.com.
The Herbal Clinic and Dispensary: Located at Roncesvalles and Howard Park. This is a beautiful ND run clinic that sells a premade perineal wash herbal blend.
This article is meant to provide information only, it does not substitute for personalized medical care.
CO-FOUNDER: Dr. Sarah Winward, ND IBCLC
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