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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

care@expectful.com. 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)