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Postpartum Healing

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A postpartum recovery plan that focuses on nutrition specifically for breastfeeding, while also allowing time for healing and slowly getting back in shape is so important! Learning to embrace the changes, while also nourishing your body specifically for breastfeeding is the way to go when embarking on a postpartum recovery plan. There are three components that are super important when embarking on a postpartum recovery plan. Many people have put together quick diets, general meal ideas and workouts to help mamas lose the baby weight quickly, but a full recovery plan goes into much more detail than a quick weight loss plan. The three most important components are HEALING, NOURISHING and STRENGTHENING. I am going to go into more detail on each of these three areas, which are all fully covered in-depth in my program. First, let’s talk about just healing postpartum: Your body needs time, rest and nutrients to…

I had the awkward privilege of going through physical therapy postpartum for “down there” after my first baby. I was not happy about it, but it was totally necessary. Not many mamas head to physical therapy after baby, and I think many more should if they can afford it, or have the insurance to cover it. Physical therapists, especially those who specialize in postnatal care, can help tremendously. Knowing whether you need physical therapy can be hard to decide, and sometimes you have to express to your doctor that you believe you need it, otherwise it will never be mentioned. For me, I knew something wasn’t right after my 6-week check up. I was given the thumbs up, but I was totally scared. I felt like everything had closed all the way up…and I felt nauseous just thinking about it. Without going into too much detail, I wasn’t romping around…

Immediately after vaginal birth, there is a lot of care for your lady bits that may not be expected if this is your first time having a baby. I was clueless to the aftermath, and I wish I researched some proper care techniques before being completely reliant on the nurses to advise me. Three babies later, I’ve had some experience healing and caring for that area. It isn’t fun, but there are some ways you can make things feel better and heal faster. First, Take All The Things From The Hospital: Sure, you can grab some extra squirt bottles, Witch Hazel pads and Dermoplast prior to giving birth, because you will need lots of it, but you can get most of it from the hospital, or birthing center. I took cans of Dermoplast, two squirt bottles, extra hospital undies (don’t wear real underwear, it will most likely get ruined), witch…

Finding your pelvic floor muscles postpartum is not always easy because the mental connection with the brain and the muscles gets weakened after pregnancy and birth. Pregnancy and childbirth cause damage to the muscles and connective tissues in the pelvic floor, which also makes it hard to mentally connect to these muscles. Finding your pelvic floor muscles again, post child birth, can seem overwhelming if you’ve tried to contract and been unsuccessful. I remember when I laid down to work on my core and pelvic floor, and I felt like I HAD NO IDEA where those muscles went. Almost like I lost control of them all together. The whole situation creeped me out so much, I just decided to come back to it later…too long later. The first step you can take to find your pelvic floor muscles again is to simply stop the flow of urine. I personally had…

Yoga is a wonderful, gentle technique to start introducing strength back into your life postpartum. Especially before the 6-week mark, as a way to reconnect your mind to the muscles that have been weekened. Previously I was a Pilates instructor, which is very similar to Yoga in terms of the type of strength. The breathing techniques and poses are different, but all in all, both do wonders for mamas healing after birth. Here are  6 Yoga poses that will help your postnatal body start to feel alive again: Child’s Pose and Kegels: Do the pose she explains, then when facing downward, practicing inhaling, then exhaling and contracting your pelvic floor muscles. Think of stopping yourself from using the bathroom, and continue each contraction into zipping up your lower core muscles. Pelvic Rocking: We call these pelvic tilts in Pilates. You want to lie on your back, knees bent and feet…

Postpartum recovery isn’t a pretty picture, and there are some not so fun aspects to healing and getting better. I personally have been through three births now, and three recovery times. In all my postpartum healing seasons. I have determined what I think is the worst part. This part is the most uncomfortable and scary. It is the aspect where your body feels totally weak, and unlike your body at all. To me, this is even more frightening than postpartum intercourse (which freaked me out after all my babies!), the postpartum period (not so fun), or the 6-week check up. The weakness, and unfamiliar body lasts for quite some time, unless you properly strengthen your body. I wasn’t aware of this until I finally tapped into my Pilates knowledge and went through some physical therapy. Talk about shocking if you try to hit the gym at 6-weeks postpartum, and your…

The postpartum recovery period is a delicate time where both mama and baby need to be properly nourished. Time for healing is so important, and thanks to Mother Nature, there are some very powerful foods that can give your body the nutrients it needs to put itself back together.  I don’t have these in a particular order, because they each offer different healing compounds. If you want the complete list of the 20 most healing foods for postpartum mamas, check out my program. I dive into everything postpartum healing, show you the RIGHT way to strengthen your pelvic floor (I learned I was not doing Kegels correctly in physical therapy!), how to workout to increase your strength, what to eat and more. Seriously, I needed this after my first and second baby, so I made it for you. See my video and more details here. The 5 Most Powerful Foods…

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