Physical activity post partum is a great way to slowly start to build up your fitness levels and aid in recovery. As well as the physical benefits such as increased circulation, muscular and skeletal strength and aiding in injury prevention our mental health can also benefit, improving our mood and also giving us an endorphin rush.
Readiness to return back to exercise will depend on the individual and their experience during pregnancy and birth. Birth injuries and C sections may delay the return to exercise and at your 6 week doctor check your doctor will be able to advise whether they think you are ready to slowly introduce low impact, low intensity exercise. Its important to remember that even if you are given the all clear you are still in recovery and your body is still adjusting to life without a bump, your hormones are still unbalanced and you now have to take in to account disturbed sleep patterns and if you are breastfeeding which will have an affect on your energy and exercise recovery.
Exercise places stress on the body so its sensible early post partum to focus on recovery and rehabilitation rather than focusing simply on weight loss. The exercise and workouts you do need to have purpose in the long run, our bodies have faced weight shifts and our ligaments and joints have been affected due to hormones. The hormone Relaxin stays present in the body for up to 12 months post partum – this means we should keep similar caution as we did in pregnancy keeping exercise low impact this will protect the joints and also the pelvic floor.
Your pelvic floor should take priority in early post partum care. The pelvic floor is a hammock of muscles that support our bladder, bowel and uterus. It comes under huge strain during pregnancy and birth and when weakened can be the cause for prolapse as well as incontinence. Depending on any complication in your pregnancy and/or birth pelvic floor exercises can be introduced early alongside basic breathing exercises and pelvic tilts to prepare for further core exercises a little later down the line.
Our core also goes through some drastic changes during pregnancy, the abdominals can separate to make room for a growing bump, this is known as diastasis recti and is incredibly common to last post partum as well. The majority of the time this separation can heal but any strain or stress against the area can slow down the recovery process – so don’t rush straight in to the abdominal exercises. Avoid crunches and heavy lifting, particularly over head.
Walking is one of the best forms of exercise that can be introduced early post partum, it is low impact and can also been done with baby at any fitness level. The fresh air will also benefit both mother and baby just remember to wrap up warm if its cold and if it’s sunny keep shaded.
Exercising too intensely post partum can do more harm than good, even if your mind is telling you you are ready, your body may not fully be. Go easy on yourself and try not to put pressure on yourself, your body has gone through a lot and will need time to progress.
@laurenallenfitness
Multiples are often born prematurely or small for gestational age so receiving human milk is especially important for them because it reduces the risk of infection and incidence of necrotizing enterocolitis (inflammation of the intestine) while supporting growth and cognitive development. Despite this, research shows that mothers of multiples are less likely to breastfeed or breast milk feed and when they do, it is for shorter periods of time than other mothers.
by Tayo Mbande, Educator, Birth and Postpartum Doula
In celebration of Black Breastfeeding Week, our guest blogger Tayo Mbande shares about the annual event:
Studies on breastfeeding disparities by race shows that Black women have continued to rank with the lowest breastfeeding initiation rates. The research identified specific barriers often experienced by Black women:
Despite the increase in breastfeeding supportive initiatives and programs, research also shows that black communities are more likely to not see a positive impact on breastfeeding rates due to the lack of these specific supportive practices in hospitals like early initiation of breastfeeding, limited use of supplements like formula, rooming-in, limited use of soothers, and post-discharge support.
After considering these barriers, one may begin to see a need for a specific, targeted initiative towards increasing Black women’s breastfeeding rates. In 2012, 3 Black mothers saw the need and chose to make a move! Kimberly Seals-Allers, an award-winning journalist and author, Kiddada Green, the founding executive director of the Black Mothers Breastfeeding Association, and Anayah Sangodele-Ayoka, writer, birthworker, and breastfeeding advocate, came together and established the last week of August as Black Breastfeeding Week.
Black Breastfeeding Week has consistently been a celebration of more than just a choice of infant feeding, but a gathering of women united through all the colorful parts of motherhood; Black motherhood. Every year during this week, thousands of women gather to not only raise awareness of Black breastfeeding rates, but to strategize on how to create better health outcomes for Black women and Black infants beyond breastfeeding.
For many women, the first moments of finding out that a small human has begun growing inside of them, are riddled with questions. Questions about how large or how small the baby will be, when the baby will arrive, or possibly where or how the baby will be born. All questions with a wide range of answers.
Tayo explains that for many Black women, the knowledge of a pregnancy is accompanied by a parade of unique thoughts, and concerns.
For the average Black woman, there is one question in particular that may bring on a complex wave of cultural-historical and even sexual challenges. That is the question of breastfeeding. *Cue dramatic curtain drop*.
When a Black woman considers the way she will choose to feed her baby, these questions may ring in her head:
Though these questions are common to most women, they may come with an extra layer of complexity for Black women given the statistics that show their place as consistently last or secondary in many social and economic rankings.
Communities gather this week to host summits, conferences and roundtables to discuss, to embrace and to unite around a central part of Black motherhood; breastfeeding. The week is spent honoring Black motherhood, examining the complexities Black mothers' experience surrounding breastfeeding and creating a strong representation in the public eye to normalize and increase Black breastfeeding.
This year Black Breastfeeding Week will take place 25-31 August carrying the theme "We Outside". If you are currently breastfeeding, have breastfed, or are in support of Black women breastfeeding, be sure to find events in your community to support, raise awareness via social media using the hashtag #BlackBreastfeedingWeek.
Tayo Mbande - Guest Blogger
Tayo Mbande (she/her) is an educator, birth and postpartum doula and maternal health innovator. As the co-founder of Chicago Birthworks Collective–Chicago’s largest Black doula company–Tayo promotes transformative care within the realm of Black maternal health experiences and outcomes. Tayo is also the founder of The Love Package Project, a nonprofit organization that gifts Black families with curated-care packages and community doula support.
She prioritises the work of making the experiences of marginalized families more equitable, enjoyable and liberated. Tayo works in a number of capacities and sectors to amplify the stories of Black parents and birthing people and create solutions to alleviate the structural barriers that contribute to poor reproductive outcomes.
Tayo graduated from Howard University with a degree in psychology and African American studies. She is a loving mother of four children and a proud wife of an educator.
-------
*Nanobébé is thrilled to welcome guest bloggers. The views and opinions represented in these blog posts belong solely to the guest blogger and are not the legal responsibility of the company. The owner of this blog makes no representations as to the accuracy or completeness of the information provided by the guest blogger and will not be held liable for any errors or omissions of information nor for the availability of this information.
by Michael Lindberg, Guest Blogger
You recently learned you are expecting a baby; feelings of nerves and excitement are running rampant. The thought of bringing a little one into this world can be overwhelming, emotional, exciting, and so many other feelings you can’t even describe. Luckily, you are not alone. We asked the mummys of our Nanobébé community to share the best tips and advice that helped them on their pregnancy journey.
"Practice self-care any chance you can including getting the massages, taking maternity pictures, eating nutritious foods… do everything to make you and baby bump happy and healthy; mind, body and spirit," @jax_santiago.
Self care can include everything from asking for help, listening to your body, and taking time for yourself. But did you know Healthywomen.org reports that 78% of new and expecting mums put off self care? You are bringing a new life into this world. That is no small feat, and should be taken with the utmost importance. Your body is going through a huge transitional period, and should be put first now more than ever. Whether your self care begins at your diet, relaxation, or even bump pictures to capture these very special months, nothing is too small.
Self care looks different for everyone and ultimately, it is important to find what is best for you. For a lot of new mums, and for anyone embarking on a parenthood journey, it will take some trial and error. You may come to find that one thing works for some may not work for you. Try to find moments that spark joy during your journey and incorporate them as much as you can.
The US Library of Medicine conducted a compelling study that surveyed expecting mums and what they felt were the key components to becoming a mother. Before mentioning anything else, they found "Self-care to be one of the primary importances" in your journey as a new mum. Some of the activities they mention are “exercise, having their partner watch the child, and going out to more restaurants.” So call up that restaurant you have been dying to try, take a yoga class, or just close the door to your room so you can watch your favourite TV show in peace.
It starts with you, and you should put you and your baby first during your pregnancy.
"Listen to your own heart. You know your body and your baby best. Don't let others' opinions make you change what you know and feel to be right" @dayrod7
A lot of times we can get caught up in the opinions of others and what we feel we "should '' be doing during pregnancy. Not only is it "ok to feel happy and overwhelmed" says @ash.olsenn, but you should also only take in advice you feel works for you and your baby.
The best thing you should do in these moments is filter out the white noise. Everyone will have an opinion: some may resonate with you, and others may be the last thing you want to hear. In these moments it is important to pause and remind yourself to stay true to your intuition and surround yourself with people who make you feel supported.
It is okay to have honest conversations with the people around you to help them understand how you are feeling and where you are coming from. A reminder to all our mums out there: you are doing great and we see you.
"Don't be afraid to accept help!" @spiffany419.
Women are superheroes. They carry the weight of the world and always show up to get the job done. Now, add having a child to that list. More than ever, it is ok to ask for help and to accept help from those who offer it.
It can be especially daunting for those who tend to be more independent and are used to taking care of things on their own. Remember that family, friends, and the parent community is strong and we are all here to support you.
We often feel like asking for help from others is a sign of weakness and that we are a burden. It is probably one of the reasons why new and expecting mums don't ask for help. After sleepless nights, another set of hands and a fresh, new perspective can be the magic recipe you need to succeed.
With a new baby, an hour of peace and quiet can be life changing. It is not a sign of weakness to vocalize needing help - as the saying goes, "it takes a village."
"Love and embrace your beautiful, changing body." @kels.neal
Your body is creating a human and that concept can be a lot to process. For that reason alone, your body should be honoured. Definitely easier said than done, but during a time of incredible change and growth for your body, give yourself love and grace.
Society has made women question their bodies for centuries and placed unfair expectations on women as a whole. When you start your pregnancy journey, you are then fed the message that you should love your body and accept all of the crazy changes that it is going through. This conflicting message is rightfully confusing.
Every mum experiences changes in their body that they have never experienced before. It is okay to feel uncomfortable at times, irritated, uncertain, and even stressed about the effect on your body post-pregnancy.
During this time, no matter how you are feeling, try to remember just how much your body is doing. You are making adorable little toes, fingers, and a bundle of cuteness right now, and that is amazing!
"Be present in every moment because it goes by way too fast." @amanda_trame
For some, pregnancy only occurs once in a lifetime; for others, it happens many times. One of the most memorable and special times in a woman's life is her pregnancy. This period of time will fly for some and it is crucial to reflect on these moments while you are still in them.
Even if you are really struggling one day, it is always important to remember how "the days are long but the years are short, enjoy them to the fullest!" from @sincerelyunnati. Your pregnancy journey will soon be a memory of the past. Embrace every moment of it.
Above all else, remember: you've got this! Pretty soon, you'll be the experienced mum sharing her hard-earned wisdom with other parents-to-be. Until then, take time for yourself, ask for help, and enjoy the journey.
Looking for tips on how to care for yourself after giving birth? Check out our blog on exercising post-partum!
About the Author
Michael Lindberg - Guest Blogger
Mike is a member of the Nanobébé content team who specialises in social media and blogging. In his spare time, he enjoys running, reading, and spending time with family/friends.
*Nanobébé is thrilled to welcome guest bloggers. The views and opinions represented in these blog posts belong solely to the guest blogger and are not the legal responsibility of the company. The owner of this blog makes no representations as to the accuracy or completeness of the information provided by the guest blogger and will not be held liable for any errors or omissions of information nor for the availability of this information.
]]>by Courtney Ticen, Guest Blogger
I'd consider myself a bit of a scrunchy mum. A little bit of convenience, a little bit of all natural. Regardless of what niche I put myself in as a mother, I'm a good mother. I knew from the beginning I'd like to breastfeed, but also knew I needed to go back to work. This put me in the modern day mummy dilemma. I was scared I'd lose out on bonding moments with my little one. None of which happened, but one can't help mum guilt from time to time. In actuality, my husband was able to gain that bonding time with her while I was away.
My journey into breastfeeding and bottle feeding got off to a rocky start. Me and my daughter both had our first go at it. I was learning the rugby hold and she was mastering her latch. The lactation consultant was not able to see me until day 3 of my hospital stay so I was supplementing with formula and feeding from a syringe. All my precious colostrum was wasted, but once we got the hang of the breastfeeding I assumed it was smooth sailing. Unfortunately, it was much harder than I thought it would be and we eventually switched to bottles and supplemented with formula. I was nervous she would have teat confusion and refuse my breast, but that never became a problem. She transitioned easily between the two.
Within a few weeks, breastfeeding came naturally for the both of us and I went back to work. Pumping wasn't my cup of tea, but feeding my daughter breast milk was important in my book. I was able to create a stockpile of milk to store in the freezer.
All was good for awhile until my supply dropped. My daughter started to sleep through the night and mother nature dropped off a gift. (I hadn't seen her around in awhile!) I made sure to step up my pumping game and offer my boob more to boost my supply. At one point, my production increased so much that I developed mastitis. (Talk about literal ups and downs of breastfeeding). Even though my supply had been regulated, it would still fluctuate from time to time.
Now at 6 months, my daughter can seamlessly go back an forth between breast and bottle. She's eating well and has more rolls than a bakery! Something that was once so intimidating, now comes naturally. Whether formula or breast milk, bottle or breast, fed is best.
About the Author
Courtney Ticen - Guest Blogger
Courtney, a member of the Nanobébé team, is a new mom herself living in Charleston, SC. She and her family enjoy adventuring around the world, giving back and spending time in nature.
*Nanobébé is thrilled to welcome guest bloggers. The views and opinions represented in these blog posts belong solely to the guest blogger and are not the legal responsibility of the company. The owner of this blog makes no representations as to the accuracy or completeness of the information provided by the guest blogger and will not be held liable for any errors or omissions of information nor for the availability of this information.
1. When we become parents our need for self-care is at its greatest, right when we become most squeezed for time, energy and finances. We need to get clear on what self-care is so we can effectively get it on our radar.
We’ve all heard of self-care and while there is growing recognition of its importance, the concept remains a little fluffy and the practice is still illusive for many of us. Some clarity around what self-care is and practical tips on how to actually do it helps bring it to life. I’m on a mission to deepen your knowledge of self-care as a practice and to blow those barriers away… No time, no energy, guilt? Stick with me. There is a way!
So what does self-care actually mean? I think of self-care as health care. The simplest definition of self-care is ‘nourishment’ – it’s a life-giving act that restores, sustains or improves your health. By health, we’re not just talking about the physical body, but our emotional, energetic and mental health as well. One of the reasons why it can be hard to define self-care is that everyone’s needs, interests, preferences and goals are different, so what one person finds nourishing differs from another and even our own needs will change over time. The most effective kind of self-care is an individual and proactive approach, a bespoke response to the needs of your head, heart and body, on a daily basis. Having a broad self-care toolkit to turn to in times of need will serve you well.
A concept that helps bring self-care to life is to think of having an ‘energy bank balance’. Just like a car needs petrol to go, we need reserves to get us through our day. Self-care is the means by which we make a deposit into that energy bank. Take a moment to reflect – what are the things that top you up and have you feeling full of zest? How can you factor more of those into your week? It’s worth also reflecting on the things that deplete you. If there are some that you can avoid or minimise, take action. If they’re unavoidable, know that you’ll need to engage in some kind of nurturing act to make up for the shortfall. Proactively keep your energy bank balance healthy and you will be more resilient in the face of life’s inevitable challenges.
2. Before we can wholeheartedly commit to the self-care habit, we need to get clear on our personal WHY. It’s your WHY that will galvanise you when temptation arises or life gets challenging. If nourishing your health is important to you, take a moment to reflect on the following questions.
3. When do we need self-care? Ponder on these benefits of self-care and see if you can dot some through your day. Build the skill of checking in with yourself and reflecting on ‘what do I need right now’?
4. Make a list of your current self-care practices and rituals, from the tiny to the grand. Think about things you used to do to nourish yourself and if they still call to you, jot them down too. Consider new activities or skills you might like to cultivate and make a note of them too. This mind map of nourishment can help you factor more self-care into daily life and also helps you recognise the things that you are already doing. Maybe there are some types of self-care that are inaccessible right now, this is the nature of parenting, but know that it will change. The variables won’t always be like this. Keep them on your self-care mind map and reclaim them when you can. Is there a way you can touch in with them in a different form? I found it hard to get to yoga classes when my little ones were young but I could roll out my mat at home. We just need to think laterally sometimes, hard when you’re frazzled and sleep deprived, I know!
5. Feeling stuck for ideas on self-care? In my experience, when we need self-care the most, it can be really hard to put your finger on something nurturing! For this reason, I created a framework to help us identify some kind of available tonic when we are feeling fried, fatigued and full up. I call this the ‘Vitality Wheel’ (see below) and it has 8 spokes each reflecting a different way we can top up our energy bank. Use these categories to get thinking more broadly about what self-care means for you and you can read more about practices that will bring to life each spoke of the Vitality Wheel in my book ‘The Self-Care Revolution’. Even better, annotate the wheel so you have options at a glance.
6. If you want to really unlock the power of self-care then forming your own list of self-care PRIMER STATEMENTS is the way to go. Spend some time writing out your commitments in the form of ‘If I am feeling X, then I will Y’. These are powerful ways of priming your brain for more life-giving choices. The more time you spend with this, the stronger your self-care muscle becomes and the greater the dividends.
7. No time for self- care? The key is to remember that self-care needn’t be elaborate, grand, or time consuming! Seek out little micro moments of nourishment and that might just have stress bouncing of your shoulders with greater ease. It can as simple as a swoosh of your favourite lippy, repeating a manta or just watching the moving cloudscape for 30 seconds. Follow along on Instragram at @SuzyReading for my #MondayMicroMoment sessions with lots of simple and accessible self-care inspiration.
8. No energy for self-care? Choose soothing and restorative practices that take no effort! Listen to a piece of music to calm or invigorate you. Use a scent that lifts your spirits. Listen to a podcast or TED talk. Try legs up the wall and for at least 5 mins, let the world wait for you!
9. Feel like self-care is too expensive? It needn’t cost a penny:
10. Guilt…
So often guilt gets in the way of us engaging in self-care, and it can be a pretty tenacious character! Today, repeat a mantra to blow away the feeling that self-care is somehow indulgent or selfish. We’ve all heard of the oxygen mask analogy (you have to put yours on first before tending to others) and we all get it, but generally we are not applying self-care in life threatening scenarios and it still feels uncomfortable putting ourselves first in everyday life. So use this mantra! It’s not me ‘first’, it’s me ‘as well’. It’s not about putting yourself first, it’s just making sure that your needs and your health get a look in too!
Ultimately I think we need to make peace with guilt rather than trying to stamp it out. Notice when it taps you on the shoulder, greet it with a smile, remember that self-care is health care and take that nourishing action! After all, the people that are in your care need you to keep giving and keep going, so dot your day with some ‘micro moments of nourishment’ and see those dividends ripple out beyond you.
About the Author
Suzy is a mother of two, an author, Chartered Psychologist and Coach. She specialises in self-care, helping people manage their stress, emotions, and energetic bank balance.
*Nanobébé is thrilled to welcome guest bloggers. The views and opinions represented in these blog posts belong solely to the guest blogger and are not the legal responsibility of the company. The owner of this blog makes no representations as to the accuracy or completeness of the information provided by the guest blogger and will not be held liable for any errors or omissions of information nor for the availability of this information.
]]>As any pregnant woman would know, pregnancy, and even the journey to pregnancy, can be an interesting, and often, overwhelming time. Whether you needed treatment to conceive (like myself), suffered morning sickness, or had to endure common pains, like heartburn or Sciatica, just the strain of pregnancy on our bodies in general is enough to leave you feeling “not quite yourself”, and sometimes, far from it!
What I have learned along the way is to be forever grateful for what our bodies are capable of, and to say “thank you”. To stop and really appreciate the miracles that we are creating. In doing so, sometimes that means giving back to our bodies.
I recently treated myself to a pregnancy massage, as part of a new initiative for myself, and one that I am sharing with the new Fit Fab & Healthy group. It means, each Sunday (whether pregnant or not), we take the time to do something special for ourselves. Because, let’s face it, we’re worth it!
Whether you’re trying to conceive, pregnant, postpartum or a busy mama – we ALL deserve it. We are stronger than we realize, sometimes, and credit is certainly due!
When we love ourselves, it’s not only teaching our children the importance of self-love, but damn – it feels good! I was in total bliss after the massage. I enjoyed every second. From the beautiful chat with the therapist, to the scent of the oils that sent me into pure heaven and relaxation, to now – where I can reflect and share my experience with you. To remind you that YOU are worth giving yourself some self-love and self-care.
You don’t even need to spend a lot of time or money. There are a lot of things that one can do, such as, go to the salon for a mani/pedi or a new hairstyle, give yourself a natural home facial – even just a quiet bath with some essential oils, a candle, and perhaps a book – and if there are any other humans in your household – an ‘off limits’ for 2 hours.
I will be with two new little babies soon, as my twins’ birth is just around the corner (eek) and I am going to do my absolute BEST to keep up with this ‘Self Care Sunday’.
So, what do you have planned for this Sunday?
*Nanobébé is thrilled to welcome guest bloggers. The views and opinions represented in these blog posts belong solely to the guest blogger and are not the legal responsibility of the company. The owner of this blog makes no representations as to the accuracy or completeness of the information provided by the guest blogger and will not be held liable for any errors or omissions of information nor for the availability of this information.
]]>We caught up with Nicole, a Health and Wellness Specialist, whose journey we’ve been following since she became pregnant with twins after her IVF treatment. She shares how she’s keeping up with breastfeeding and staying motivated to keep fit and healthy.