Postpartum Self-Care

For nine months you have been taking care of baby by taking care of yourself. Eating healthy foods that include lots of protein, fresh fruits and veggies and whole grains and limiting your intake of processed foods and unhealthy snacks. You could feel good about your exercise sessions, knowing that in turn, you and baby would benefit when it came time for the birth. It was a two for one special, take care of you and the benefit is you also took care of baby.

Now that baby is here, everything has changed. Between changing diapers, midnight feedings, consoling her when she's lonely and hunting for a fresh outfit when the last diaper didn't hold up, it's easy to feel that there is little time for taking care of yourself. Mom care. After baby care, bill paying, cleaning, groceries and cooking where is there time to take care of yourself?

First of all, it's important to see the absolute need to care for yourself. You can't wait until baby is older to take care of your own needs. Learn how to adjust your new life as a mommy to include time for your own self care. When mom is taken care of, everybody is happier!

1. Eat like you're still pregnant. OK, you can cut down on the quantity a bit, but still look for healthy options and take your prenatal during the postpartum period and while breastfeeding. 
2. Exercise at least twenty minutes a day. Once you have your midwife/doctors clearance for exercising, get back into a good exercise routine. Start with familiar exercises like pelvic rocks and deep breathing. Avoid anything strenuous at first. A postpartum yoga routine can be helpful.
3. Chill for twenty minutes a day. Take some time to sit or lie comfortably and just focus on your breathing. Meditation/relaxation practice calms your nerves, lower your heart rate and raises your endorphins, those feel good hormones.
4. Do what you want. Once a day, do something you enjoy. It might be as simple as calling a friend, or reading a feel good fictional book, or inviting your neighbor in for tea and adult conversation.
5. Get out there, girl! Once a week (minimum) get out and see friends, go to the park, a museum, window shopping with the girls or lunch out with your sister. 
6. Write it down. Get a notebook or journal and write out your feelings, plans, dreams. Write down something positive from your day, as well as pouring out your heart on paper.
7. Keep meals simple. A little planning ahead before baby comes can help with this. A few weeks before your due date make double batches of your favorite meals and put them in the freezer. Gather simple ideas for meals that are quick and healthy. 
8. Go with the flow. Accept that not ever day is going to flow as smoothly as you had hoped and just "go with it." Accepting situations as they are is a good lesson in life and parenting in general.
9. Stay connected with your partner/spouse. He is probably tired, too. Eat together when you can, sit on the couch for a few minutes each day to cuddle and catch up on each others day. 
10. Join a mommy group in your community for social time that meets you and baby's needs. 

Remember, when you take care of your own needs and allow yourself to recharge before becoming depleted, you are also taking care of your baby by giving her a mom that is rested, healthy and happy. 

Pregnancy Exercise for A Better Birth

Birth has been compared to running a marathon. It’s like waking up one day and realizing that you are going to have to run ten miles, like it or not. Even women in excellent physical shape will tell you it is a physical challenge like none other. If you signed up for a marathon, you would start training that day. Sitting around eating nachos is not going to get you there. Daily exercise, and a change in dietary habits are necessary to be ready.

Obviously, training for a marathon and preparing for birth are quite different.  Pregnancy exercise falls in two categories.

Aerobic exercise for stamina.
Focused exercise to target the back, belly, legs and bottom areas.


Aerobic exercise such as walking and swimming are popular choices for expectant moms.

Most women can find the time in their schedules to fit in a walk. If it’s been awhile since you have been out walking, start with ten minutes at a time, and slowly work up to doing thirty minutes a day. Wear supportive shoes, and drink plenty of water.
If you have access to a swimming pool, that is a great way to increase lung capacity and endurance. If you have not swam since becoming pregnant, start out with a kick board, or even just doing aerobic type exercises in the shallow end of the pool. One of the added benefits of being in waist deep water is how it takes the weight of the baby off your back and legs.
Try out a prenatal yoga class. In addition to the aerobic workout, you are increasing circulation and increasing flexibility and strength.
Focus on specific exercises to  tone and strengthen your back, abdominal, legs and birthing baby area.

Pelvic rocks. Assume a position where you are on your hands and knees, as if giving a child a piggy back ride. Tilt your pelvis so that you are rocking it back and forth. Your back should only slightly sag at the low point. It is similar to cat-cow in yoga. This tones the abs and strengthens the lower back muscles. Many women find this to be a great way to deal with low back ache in labor, too.
Squats. With feet shoulder distance apart, or more, hold on to your partner or heavy piece of furniture. Slowly bend your knees, dropping down into a full squat. It is important to keep your knees over your feet. Try to keep your heels on the floor, as well. When coming up, come butt first, with your hands on your knees. Be careful to not lose your balance. Squats help stretch the perineum (baby birthing area), and the muscles in your legs. This position opens the pelvis, allowing more room for the baby to move into the birth canal.
Kegel’s. This exercise can be done sitting at your desk, riding in the car, or while walking the dog. Simply squeeze the muscle that you would tighten if you were trying to “hold it” until you could get to a bathroom. Hold this muscle for a count of ten. Release, repeat. Doing kegels helps strengthen the pelvic floor, which helps during the birth. One of the many benefits is better sex. That’s a great reason alone!
These are my all time top three favorite pregnancy exercises. Be careful, using common sense when doing these or any other exercise. Do not get over heated or terribly out of breath. Stop immediately if you are dizzy, have sharp pain or have pain. These should not hurt. Consult with your health care professional before attempting these exercises.

Birthing is active. Get your body in shape for the birth-day marathon!