Tag: postpartum

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Let’s get real about Postpartum Bodies

by Dr. Sarah Winward, ND IBCLC

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.

 

A real postpartum body
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Postpartum Anxiety

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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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Postpartum Chills

by Dr. Ailya Patel, ND 

Giving birth is one of a person’s most transformative and profound experiences. However, it is also an intense and physically demanding process that can lead to various postpartum symptoms, including postpartum “chills.” While it is a common and expected side effect of childbirth, many women are surprised and confused when they experience it.

 

What are postpartum chills?

Postpartum chills, also known as postpartum tremors, are a common and temporary side effect of giving birth. It typically occurs in the hours following delivery and is characterized by uncontrollable shivering or trembling. Some women may experience mild shivering, while others may have more severe symptoms.

Why do they happen?

Several factors contribute to postpartum chills. One of the leading causes is the rapid drop in hormones that occurs after delivery. During pregnancy, the body produces high levels of hormones, such as estrogen and progesterone, which help regulate body temperature. After delivery, these hormone levels drop rapidly, which can cause a drop in body temperature and trigger the body’s natural response to generate heat through shivering. Additionally, the physical exertion of labour and delivery can cause fatigue and dehydration, contributing to shivering. Women who receive epidural anesthesia during delivery may also be more likely to experience it as a side effect of the medication.

Are these chills typical?

Yes, postpartum chills are a common and temporary side effect of giving birth. It typically lasts for a few hours or days after delivery and does not usually require treatment. However, if you are experiencing severe or prolonged shivering, it is always best to consult with your healthcare provider.

How can you manage it?

While postpartum chills are not usually a cause for concern, they can be uncomfortable and sometimes alarming. So here are a few tips to help manage them:
  1. Dress in warm, comfortable clothing and use blankets to keep yourself warm.
  2. Drink plenty of fluids, such as water, coconut water, electrolytes or warm tea, to help prevent dehydration.
  3. Rest as much as possible and avoid overexerting yourself.
  4. If you experience severe or prolonged shivering or have other symptoms such as fever or chills, it’s essential to consult your healthcare provider.

Postpartum chills are usually a common and temporary side effect of giving birth. While it can be uncomfortable, it is usually not a cause for concern. Always consult your healthcare provider if you have concerns about your postpartum symptoms. Remember to take care of yourself, rest as much as possible, and seek help and support when needed.
Dr. Ailya Patel, ND
Dr. Ailya Patel, ND
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The Biggest Mistake most First Time Parents Make

by Dr. Olivia Chubey, ND

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)

Lactation Consultant

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. 

Pelvic Floor Physiotherapy

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 

Sleep Consultant

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 

Psychotherapist


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. 

Are you preparing for your best possible birth? 

Keep up to date on all things pregnancy, birth and baby! Sign up for our monthly newsletter.

Dr. Olivia Chubey, ND
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Healing the Perineum after Birth

by Dr. Sarah Winward, ND IBCLC

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.

Sarah Winward
CO-FOUNDER: Dr. Sarah Winward, ND IBCLC

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