By: Rebecca Brunette Look to social media and the glamours of pregnancy and motherhood are endless! Mamas-to-be glow with anticipation for their Little One’s arrival, and new mothers snuggle their sleeping 3 month olds while sipping herbal tea. But rarely do we see photos of Mama and Baby during the first weeks postpartum—that’s because Mama is usually in bed, exhausted, and un-showered. We live in a society that holds little appreciation for rest & recovery, but if there is ever a time to slow down and take care of yourself, it’s during your postpartum journey! We’ve put together a list of 12 essentials to keep next to your bedside as you recover from delivery and navigate the first weeks of Motherhood. So stay in bed, get comfy, and focus on caring for your newborn without sacrificing your own comfort and wellbeing! 1. Good Reads New babies sleep often throughout the day, which will give you a chance to indulge in your favourite magazine or book. You might also like to keep a Baby Book handy, so you can record these sweet early moments together—but don’t forget to fit a nap in yourself! 2. Swaddling Blanket Perfect for wrapping Baby when he/she needs comforting, or as a light blanket in warmer weather. If you’re planning to breastfeed, a muslin cloth can also be draped over your chest if you prefer to cover up when visitors drop by. 3. Burp Cloth Your newborn will want to eat every 2-3 hours, and it’s good practice to give them a gentle burp after every feed to prevent a gassy tummy later on. Save yourself a ton of laundry (and multiple wardrobe changes) by using a burp cloth! 4. Medications Postpartum recovery often comes with bed rest and a pain management plan recommended by your doctor or midwife. Keeping daily medications and vitamins close-by will ensure you remember to take them as prescribed so you stay as comfortable as possible while you recover. 5. Healthy Snacks In your first weeks of Mama-hood you will be so focused on nourishing Baby it can be easy to forget about feeding yourself! In the event that mealtimes are less than regular, be sure to keep a handful of healthy snacks at your side such as fruit, granola bars, and snack bites. 6. Breast Pads It can take your body a while to regulate the quantity of milk it needs to produce to feed your baby. It’s normal for New Mamas to have leaky breasts, and no one wants to sit around in wet clothes! So, if you’re planning to breastfeed, save your bras and clothes from soaking through by using breast pads. 7. Facecloths A little stack of clean, soft facecloths are ideal for wiping Baby’s cheeks when he/she spits up. Dampen with a little water to clean your Little One’s face in between bath days. 8. Gum Between feeding, changing, and rocking your newborn around the clock, you can expect a few of your usual self-care routines to fall by the wayside. Not only is it normal to miss a shower or two, but you may also forget to brush your teeth! Keep gum handy to instantly freshen your breath—perfect for when visitors drop by. 9. Phone Even self-proclaimed introverts and homebodies can find the early weeks of motherhood lonely. Make sure you have your Mama community to lean on by creating a group chat before your babies arrive. You’ll be glad to know you’re not the only one awake during those 2:00 AM feedings! 10. Water Bottle Keep your favourite water bottle next to your bed to ensure you stay well hydrated. Drinking enough water will help revive you on sluggish days. 11. Nipple Balm Sore, sensitive nipples are common for breastfeeding Mamas in early postpartum (as if there weren’t enough hurdles to climb!). Do your best to prevent more serious damage by applying a nipple balm a few times throughout the day. 12. Lip Balm
Sometimes a swipe of your favourite lip balm is all it takes to feel a touch of pampering! Choose a flavour that makes you smile, and enjoy the thought that Baby will associate your fragrance of choice with your tender Mama kisses! Caring for your newborn will be one of the most challenging and beautiful tasks you undertake as a new Mama. Not only are you recovering from the delivery of your baby, but you are also learning what it means to be a mother (and there’s no handbook for that!). A little pre-planning for your personal wellbeing in the weeks following Baby’s arrival will help you feel as relaxed and comfortable as possible throughout your unique postpartum journey. Good luck Mama! Written by: Michelle Tirmandi (Holistic Nutritionist) Hey Mama! Does the thought of spending 10 days entirely focused on your own wellbeing sound foreign to you? How about the thought of feeling more energized? Having a little extra bounce in your step? Craving more healthy foods and more exercise? Or, maybe feeling more inspired to do the things you love? As a mama myself, I know all too well how easy it is to put ourselves aside when it comes to our own health and wellbeing. Even as a holistic nutritionist, I know that when you’re caring for a little one(s), plus playing a gazillion other roles in life, that signing up for a 10 Day Nutrition Reset Program can feel daunting, to say the least! But, I am here to tell you that it doesn’t have to feel that way. With the 10 Day Summer Reset program fast approaching in early June, it’s the perfect time to say yes and prioritize YOU! In the 10 Day Summer Reset program, we take things step by step, at a pace that FEELS GOOD for you. In fact, the entire program encourages you to only make the changes that feel good (and realistic to accomplish) in your life right now. After all, health and wellness is a journey and you have the rest of your life to figure it all out :) Above and beyond the health benefits of eating nutritious, wholesome and low inflammatory foods, such as feeling less bloated, less tired and less weighed down overall, there are some very important reasons why I love leading mamas through this 10 Day Reset program. Read below to see how this program is specifically designed for busy mamas like yourself, and how it may just be the perfect thing that you need in your life right now! The 10 Day Reset Can Help You…. Get Out of a Rut We all have times in our lives when our healthy habits have slipped and we know we could be caring for ourselves a little better. But sometimes, the further you’re in it, the harder it feels to get out of. The truth is that the first step (which is always the hardest part) is all that you need to take to change things. Let this program be your first step! Feel Connected We are tired. We are busy. We are overwhelmed and exhausted. And truthfully, even though it is so important to be connected and self aware of our bodies and true desires, sometimes these things fall to the wayside. This program will help you to create the space to reconnect to yourself and fill your own cup, so that you can show up fully present in your life as your best self! Make Mama Friend Some of the most important relationships in your life right now are likely other mamas who are sharing in a similar experience as you. We are social animals and need a village to thrive. Let this program be a way to help to create and foster these relationships. You’ll see that you’re not at all alone in your struggles and you’ll learn tons of real life hacks, tips, tricks and shortcuts for how you can boost your wellness in the simplest of ways. Get Clarity Isn’t nutrition one of the most confusing darn subjects out there? With ever evolving and conflicting information it can feel overwhelming. During the program, for 10 days you’ll have full access to Toronto Yoga Mama’s holistic nutritionist, Michelle Tirmandi to ask all of your burning nutrition and wellness questions via the community Facebook page and in person meetings. Grow Sure, changing your eating and health habits can be a massive challenge. But, by putting yourself in a position out of your comfort zone (while still feeling 100% supported), you’ll experience many more changes in your health (for example, by trying new foods, recipes, habits) and your mindset then you can even imagine! Learn On top of all of these other reasons to join us, you’ll also become educated on the following wellness topics essential for healthy and thriving mamas!
If you have any questions about the program, please feel free to reach out directly to Michelle at michelletirmandi@torontoyogamamas.com Here’s How it All Works:
*The meal plan is based on gluten, dairy and refined sugar free whole foods. It is mostly plant based with the option to add animal protein. Drink 1 glass of water before you get out of bed. Inspired by Joy McCarthy, who swears that drinking a big glass of water before your feet hit the ground is one of the best ways you can detox daily. Your body has been without water for hours while you slept so it is important to rehydrate and break the fast with a big glass of water. ‘Your body is approximately 60% water , your brain is 70% water and your skin is 64% water — have I convinced you already to drink more water?’. -Joy McCarthy Social Media Morning Detox. Eliminate social media from the first hour of each day. Start your morning with inward reflections not outside comparisons. It can be tempting to check your e-mail first thing, but most business powerhouse people cite the importance of creating space in the morning and using that time to spend with themselves or loved ones. ‘The problem is that email is reactive and not proactive. As a result you get pushed from task to task, letting your inbox set your agenda.’ -Julie Morgenstern Make your bed. This might seem too small or simple to have any lasting effect on your overall day, however when you make your bed you are accomplishing a task right away and setting the tone for the rest of the day. Plus, who doesn’t love the luxury of turning down your sheets and slipping into bed after a busy day? ‘If you’re feeling overwhelmed, picking one little task to improve your situation, and doing it regularly, can help you regain a sense of self-mastery.’ -Gretchen Rubin Get cozy with a cup of warm lemon water everyday. Similar to the idea that it is best to drink a big glass of water as soon as you wake up, drinking lemon water is two fold in that it helps to rehydrate your system as well as increases the alkalinity in your stomach which will make you look and feel your best! ‘Lemon juice aids in making the body more alkaline, just like leafy green veggies—the opposite of acidic.’ -Joy McCarthy Dry brushing. Your skin is the largest organ and one third of your body’s toxins are excreted through the skin, therefore dry brushing helps to unclog pores and get rid of toxins that are built up. 1. Using a natural {not synthetic} brush, stand in the tub or shower. Begin brushing by starting at your feet and moving in long sweeping motions toward your heart. Always brush toward your heart. 2. Brush several times in each area, overlapping as you go and taking extra care around sensitive surfaces. 3. Once you’ve brushed your entire body, jump in the shower. 4. After getting out of the shower, pat dry skin and apply a natural fruit oil like rose hip or coconut oil. For best results try 1-2 times per day. Take a daily supplement. Regardless of whether or not you are eating well everyday it is likely your body is missing out on a crucial vitamin or mineral that could take your wellness to the next level. Supplements such a Vitamin D, Vitamin C, Zinc or Magnesium could be the secret ingredient that will shift your energy levels from just ok to amazing. ‘All those vitamins aren’t to keep death at bay, they’re to keep deterioration at bay.’ -Jeanne Moreau Practice compassion. In today’s day and age it is easy to focus on oneself and those who are close to you, however by doing so we forget about everyone else. By taking a few moments to understand another person’s experience we strengthen our community and grow as individuals. Try to respond compassionately to every experience you are faced with today {slow person in the checkout line} and see how that understanding will make its way back to you. ‘If you want others to be happy, practice compassion. If you want to be happy, practice compassion.’ -The Dalai Lama Receive a massage. Most people know that receiving a massage feels good, but what about all the incredible health benefits that go along with it? Massage isn’t just about self love and treating yourself, it’s about self care and doing something healthy for your body. Massages can be used to soothe muscle pain, migraine pain, bring about better sleep, lower blood pressure, and boost your immune system. Receiving a massage can lower your stress and help with depression and anxiety. Making time for yourself is so important and receiving a massage is a way of doing this while reaping an amazing assortment of both mental and physical health benefits. Wash your face. Washing your face removes not only makeup, but the dirt and environmental toxins that your face accumulates throughout the day. While you wash your face you can make the act not only about letting go of the days physical build up, but emotional too. Wash away everything. If you can, moisturize with all natural creams or serums. Truly allow your skin to breathe and repair itself at night. Tip: If you find yourself too tired to wash your face before you go to bed at night, wash your face right when you get home from your day so you don’t wind down or make excuses that you are too tired. Aromatherapy. The use of essential oils utilizes extracts from plant roots, leaves and stems to promote physical and emotional health. Yoga Mamas’ founder, Jamie’s favourite ; lavender on your feet! ‘part of my bedtime ritual is taking 3 drops of lavender oil in my hands, rubbing them together and taking a beautiful breath in, thanking the Universe for the day {regardless of how it went}. Then I rub my hands on the soles of my feet and turn off the lights.' ‘Healing begins with an aromatic bath and a daily massage’ -Hippocrates BonusForest Bathe. The Japanese practice of forest bathing-which is essentially spending time amongst trees, is proven to lower heart rate and blood pressure, reduce stress hormone production, boost the immune system, and improve overall feelings of wellbeing. Pack a picnic, grab a friend or a yoga mat and get outside! You have nothing to lose and so much to gain. ‘Instructions for living a life. Pay attention. Be astonished. Tell about it.’ -Mary Oliver If you're looking for some easy, healthy meals to integrate into your self-love routine, join us for our 10 DAY SUMMER RESET. This healthy and nourishing 10 day meal plan program is simple to follow and perfect for busy prenatal and postpartum mamas. It's the perfect way to reset your habits.
Last week Yoga Mamas' Naturopathic Doctor, Dr. Shannon Vander Doelen wrote about the 5 best ways to naturally and safely detox the body if you are pregnant or trying to conceive. This week Dr. Shannon took to Facebook to further discuss the most commonly asked questions from women who are looking to start a family or are newly pregnant.
Wondering If A Naturopathic Doctor Is Right For You?
Dr. Shannon focuses in fertility, pregnancy care and women’s health. Book a complimentary 20 minute meet and greet visit with Dr. Shannon to discuss your health concerns and find out how Naturopathic Medicine can help! |
Categories
All
Archives
March 2024
|