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4 Tips For Holistic Postpartum Wellness

Don't forget about your health after delivery, mamas!

4 Tips For Holistic Postpartum Wellness

The transformation into motherhood is an incredibly powerful one. Your body's physiology changes with pregnancy, and the postpartum period is a time of great re-calibration. The stress and demands of a small child, maintaining a healthy relationship, returning to work and trying to get back into pre-baby shape can all seem very overwhelming. But, there are some basic self care tips that will make all the difference in the postpartum period, and taking the time to implement them will positively affect your health far beyond the 4th trimester.

Here are 4 holistic tips for postpartum wellness.

1. Eat. Most of the time, a new mom’s nutrition goes on the back burner, when it should be just as important as monitoring the new baby’s digestion. That's especially true if you are breastfeeding, which burns up to 600 extra calories a day. Foods that are rich in healthy carbohydrates, such as sweet potatoes and whole grains, are extremely beneficial. Blood-building foods like bone broth, high quality proteins and all the dark leafy greens are also a must for postpartum wellness. Place snack bowls around the house with healthy nuts and fruits and veggies and ask someone like your partner or family member to make it their job to help you eat well. Good nutrition makes all the difference in your overall energy, health and recovery.

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2. Hire a postpartum doula. The benefits of a birth doula are widely spoken of. But a postpartum doula can be an amazing ally after birth, especially if it is your first child. Postpartum doulas are trained to specifically care for you, and they also are extremely knowledgeable about how to care for infants. Most postpartum doulas are holistically minded, help you determine what you might be missing in your overall self care and help support you in making your health a priority.

3. Be honest with people about what you need and how you are feeling. The joy and happiness of a new baby is clear, but that doesn't always translate into you feeling great. Mothers are often not honest about the difficulty that they are experiencing. Our culture emphasizes the new baby and expects mom to power through the first year of a child’s life. Postpartum suicide is the second cause of death in women the year after birth. Your psychological and spiritual health is important. If you find yourself feeling depressed and unhappy, tell someone and reach out for help.

4. Ease back into exercise. Blood is the essential substance of pregnancy and birth, and as a woman you use lots of the stuff. If you had a particularly complicated pregnancy or delivery, you are most likely blood deficient. Muscles require blood to work well. Heading back into a heavy exercise routine can deplete your body even more and leave you feeling exhausted. Plus, your chances of injury may also be higher. Restorative and therapeutic exercise, such as postpartum yoga and pilates, are a great place to begin before going back to your pre-pregnancy workout routine.

Dr Julie Von is a Manhattan-based holistic doctor specializing in fertility. Julie became one of the youngest people in the US to study Chinese medicine, receiving a Clinical Doctorate specializing in Women's Health and Infertility. Julie’s clinical work in New York City has spanned over a decade and has aligned her with some of the most advanced and well-known names in the field of fertility medicine.

By its very nature, motherhood requires some lifestyle adjustments: Instead of staying up late with friends, you get up early for snuggles with your baby. Instead of spontaneous date nights with your honey, you take afternoon family strolls with your little love. Instead of running out of the house with just your keys and phone, you only leave with a fully loaded diaper bag.

For breastfeeding or pumping mamas, there is an additional layer of consideration around when, how and how much your baby will eat. Thankfully, when it comes to effective solutions for nursing or bottle-feeding your baby, Dr. Brown's puts the considerations of mamas and their babies first with products that help with every step of the process—from comfortably adjusting to nursing your newborn to introducing a bottle to efficiently pumping.

With countless hours spent breastfeeding, pumping and bottle-feeding, the editors at Motherly know the secret to success is having dependable supplies that can help you feed your baby in a way that matches lifestyle.

Here are 9 breastfeeding and pumping products to help you no matter what the day holds.

Customflow™ Double Electric Breast Pump

Dr. Brown's electric pump

For efficient, productive pumping sessions, a double electric breast pump will help you get the job done as quickly as possible. Quiet for nighttime pumping sessions and compact for bringing along to work, this double pump puts you in control with fully adjustable settings.

$159.99

Hands-Free Pumping Bra

Dr. Brown''s hands free pumping bra

Especially in the early days, feeding your baby can feel like a pretty consuming task. A hands-free pumping bra will help you reclaim some of your precious time while pumping—and all mamas will know just how valuable more time can be!

$29.99

Manual Breast Pump with SoftShape™ Silicone Shield

Dr. Brown's manual breast pump

If you live a life that sometimes takes you away from electrical outlets (that's most of us!), then you'll absolutely want a manual breast pump in your arsenal. With two pumping modes to promote efficient milk expression and a comfort-fitted shield, a manual pump is simply the most convenient pump to take along and use. Although it may not get as much glory as an electric pump, we really appreciate how quick and easy this manual pump is to use—and how liberating it is not to stress about finding a power supply.

$29.99

Nipple Shields and Sterilization Case

Dr. Brown's nipple shields

There is a bit of a learning curve to breastfeeding—for both mamas and babies. Thankfully, even if there are some physical challenges (like inverted nipples or a baby's tongue tie) or nursing doesn't click right away, silicone nipple shields can be a huge help. With a convenient carry case that can be sterilized in the microwave, you don't have to worry about germs or bacteria either. 🙌

$9.99

Silicone One-Piece Breast Pump

Dr. Brown's silicone pump

When you are feeding your baby on one breast, the other can still experience milk letdown—which means it's a golden opportunity to save some additional milk. With a silent, hands-free silicone pump, you can easily collect milk while nursing.

$14.99

Breast to Bottle Pump & Store Feeding Set

After a lifetime of nursing from the breast, introducing a bottle can be a bit of a strange experience for babies. Dr. Brown's Options+™ and slow flow bottle nipples were designed with this in mind to make the introduction to bottles smooth and pleasant for parents and babies. As a set that seamlessly works together from pumping to storing milk to bottle feeding, you don't have to stress about having everything you need to keep your baby fed and happy either.

$24.99

Washable Breast Pads

washable breast pads

Mamas' bodies are amazingly made to help breast milk flow when it's in demand—but occasionally also at other times. Especially as your supply is establishing or your breasts are fuller as the length between feeding sessions increase, it's helpful to use washable nursing pads to prevent breast milk from leaking through your bra.

$8.99

Breast Milk Storage Bags

Dr. Brown's milk storage bags

The essential for mamas who do any pumping, breast milk storage bags allow you to easily and safely seal expressed milk in the refrigerator or freezer. Dr. Brown's™ Breast Milk Storage Bags take it even further with extra thick walls that block out scents from other food items and feature an ultra secure lock to prevent leaking.

$7.99


Watch one mama's review of the new Dr. Brown's breastfeeding line here:

This article was sponsored by Dr. Brown's. Thank you for supporting the brands that support Motherly and mamas.

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I never wanted to be a mom. It wasn't something I ever thought would happen until I fell madly in love with my husband—who knew very well he wanted children. While he was a natural at entertaining our nephews or our friends' kids, I would awkwardly try to interact with them, not really knowing what to say or do.

Our first pregnancy was a surprise, a much-wanted one but also a unicorn, "first try" kind of pregnancy. As my belly grew bigger, so did my insecurities. How do you even mom when you never saw motherhood in your future? I focused all my uncertainties on coming up with a plan for the delivery of my baby—which proved to be a terrible idea when my dreamed-of unmedicated vaginal birth turned into an emergency C-section. I couldn't even start motherhood the way I wanted, I thought. And that feeling happened again when I couldn't breastfeed and instead had to pump and bottle-feed. And once more, when all the stress from things not going my way turned into debilitating postpartum anxiety that left me not really enjoying my brand new baby.

As my baby grew, slowly so did my confidence that I could do this. When he would tumble to the ground while learning how to walk and only my hugs could calm him, I felt invincible. But on the nights he wouldn't sleep—whether because he was going through a regression, a leap, a teeth eruption or just a full moon—I would break down in tears to my husband telling him that he was a better parent than me.

Then I found out I was pregnant again, and that this time it was twins. I panicked. I really cannot do two babies at the same time. I kept repeating that to myself (and to my poor husband) at every single appointment we had because I was just terrified. He, of course, thought I could absolutely do it, and he got me through a very hard pregnancy.

When the twins were born at full term and just as big as singleton babies, I still felt inadequate, despite the monumental effort I had made to grow these healthy babies and go through a repeat C-section to make sure they were both okay. I still felt my skin crawl when they cried and thought, What if I can't calm them down? I still turned to my husband for diaper changes because I wasn't a good enough mom for twins.

My husband reminded me (and still does) that I am exactly what my babies need. That I am enough. A phrase that has now become my mantra, both in motherhood and beyond, because as my husband likes to say, I'm the queen of selling myself short on everything.

So when my babies start crying, I tell myself that I am enough to calm them down.

When my toddler has a tantrum, I remind myself that I am enough to get through to him.

When I go out with the three kids by myself and start sweating about everything that could go wrong (poop explosions times three), I remind myself that I am enough to handle it all, even with a little humor.


And then one day I found this bracelet. Initially, I thought how cheesy it'd be to wear a reminder like this on my wrist, but I bought it anyway because something about it was calling my name. I'm so glad I did because since day one I haven't stopped wearing it.

Every time I look down, there it is, shining back at me. I am enough.

I Am Enough bracelet 

SONTAKEY  I Am Enough Bracelet

May this Oath Bracelet be your reminder that you are perfect just the way you are. That you are enough for your children, you are enough for your friends & family, you are enough for everything that you do. You are enough, mama <3

$35

We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

Life

Report: President Trump plans to choose Amy Coney Barrett for Supreme Court

What you need to know about this mom of 7.

When Justice Ruth Bader Ginsberg died on Friday her spot on the Supreme Court was vacated and on Monday President Trump said he is prepared to make his third U.S. Supreme Court nomination this week. "I will announce it either Friday or Saturday," Trump said on Fox News, adding, "We should wait until the services are over for Justice Ginsburg."

Now, CNN reports President Trump plans to choose Judge Amy Coney Barrett for the Supreme Court Nomination. He is expected to make the announcement on Saturday.

According to CNN, senior Republican sources are "indicating that Barrett is the intended nominee... All sources cautioned that until it is announced by the President, there is always the possibility that Trump makes a last-minute change but the expectation is Barrett is the choice."

President Trump says a vote on this Supreme Court nominee should come before the upcoming presidential election (a move that goes against Ginsberg's last wishes—and the precedent set by the senate in 2016). The President previously said he was looking seriously at five candidates for the spot, but during his Fox News interview on Monday, he only mentioned two: Amy Coney Barrett and Barbara Lagoa.

Here's what you need to know about Amy Coney Barrett

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