Wellness

4 Simple Ways to Make a Postpartum Healing Plan Successful

Once baby is here, you will have a lot on your plate to think about. All of a sudden you have a baby who is relying on you for 100% of their needs. Plus you are working on healing your own body. In this time of transition and sleep deprivation, how do you make a postpartum healing plan actually go as planned?

Here are 4 simple tips to help you!

  1. Write everything down

    It’s surprising how easy it is to forget things when you’re sleep deprived! Having everything written down makes it much more simple. Write down what foods you love, what healing therapies you will be using like yoni steaming. Write down who your support system is. This sounds simple while you are still pregnant, but you will thank yourself once baby is here.

  2. Make lists

    You’ve written everything down like we talked about above. Now make a lists and put them around your house. That list of foods you love? Put it on your fridge. The list of medicinal teas? Put it on your pantry door. The yoni steaming plan? Put it on your bathroom mirror. That list of who your support system is? Put it next to your bed so you always see it. You want to have these daily reminders surrounding you so it’s easier to continue doing all these beneficial healing therapies.

  3. Talk with your support system

    Once you’ve decided on a healing plan that feels really good and nourishing to you, talk with those people who will be around you the most in the postpartum time. Your partner, family or friends who are staying for extended periods of time. Let them know specific ways they can help you keep going on your healing plan. Maybe they can help cook food. Maybe they can be with the baby at certain times of the day so you can yoni steam, take an herbal bath or sleep. It’s easier for people to help you if they know what your expectations are and specific ways they can help.

  4. Make sure everything is easily accessible

    Once you’ve gathered all your supplies, keep them in a place where you can see. Keep your herbal teas on your kitchen counter, your yoni steam chair in your bedroom, and your herbal bath blend on your bathroom counter. If you see them regularly, you will remember to do these incredibly nurturing things for your healing body.

Your postpartum healing plan will give you so many benefits in the long run. Your health and well-being are absolutely deserving of the time and effort you put in during these early postpartum days.

Are you reading this and you aren’t sure why you need a postpartum healing plan? Head over HERE!

Want to know some tips of what you need in your postpartum plan? Head HERE!


Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE.

Postpartum care

4 Realistic Timelines for Postpartum Recovery

You’ve recently given birth and you are thinking about your own postpartum recovery. Your body is feeling a little bit better, but you’re still sore and not feeling quite like yourself. How long is it going to take to fully heal after giving birth?

The #1 thing to consider is that it could (and will most likely) take longer than you thought to heal physically and mentally after birth. If you heal quickly, yay! That’s wonderful. But I am here to give realistic expectations for postpartum recovery to mamas. Most often, women make an appointment with me because their postpartum recovery is taking a lot longer than they thought and they need additional support.

Here are four realistic timelines to think about during your postpartum recovery.

  1. Immediate postpartum

    Consider this the first few days after giving birth. These first few days you will want to be resting a lot. Your body will be sore and you may feel lethargic and weak since you lost a lot of fluids during birth. It’s best to stay in bed, or at least off your feet, as much as you can while you regain strength.

  2. The first 40 days after giving birth

    In cultures around the world that have postpartum healing traditions, the first 40 days are viewed as a sacred time for mom and baby. It’s the most important time for supporting the mom in her own postpartum recovery.

    It’s during this time that your body is going through the most significant healing process and you need the most support. Unfortunately in our culture, most women aren’t getting support from their healthcare team until their 6 week check-up. That’s why I work with women to set up postpartum healing plans while they are pregnant to give them a holistic plan for this early postpartum recovery.

    During this first month, you want to focus on lots of down-time, nourishing food and rebuilding your reserves. Even if you are feeling like you have a lot of energy, it’s still important to have a slow lifestyle because you don’t want to burn out later, particularly if you have to go back to work a few months after giving birth.

    You may have older kids you need to take care of or you may need to go back to work earlier than expected. If this is the case, seek ways to get support that allow you to have a break from daily errands. Consider getting groceries delivered, set up playdates for older children or hire some help for this short amount of time. Yes, I know it can be more expensive, but your health and well-being are worth it!

  3. The first three months after giving birth

    This is known as the fourth trimester. And for good reason! During these months your body is continuing to shift and recover in many ways and you and your baby are doing a lot of bonding. Your energy and lifestyle may be increasing but it should still be slow. Again, my goal is to help you avoid burnout and overwhelm so even if you have a lot of energy, continue to keep your lifestyle slow so that your body can continue to recover sufficiently.

  4. The first full year after giving birth

    Within this time, you may feel like your body has healed well, or it still needs a lot of support. It’s important to listen to what your body is telling you during this year. Do you need more support for your mental health? Does your pelvic floor need support to get rid of incontinence? Do your hormones need support so you aren’t as irritable throughout the month?

I will share a secret with you as well. For a lot of women, they find themselves struggling with their health even after the first year. If that is you, I want you to know that there is support and it is a possibility for you to heal and feel like yourself again.


Postpartum recovery timeline

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.

5 Essentials to Include in Your Postpartum Plan

Having a postpartum plan is vital to your health and healing after birth. Head over HERE to learn more about the importance of a postpartum plan.

So now you’re ready to get your postpartum plan going, but what do you actually need to have in it? I’ve got you covered! Here are 5 essentials to have in your postpartum plan so you can heal optimally and smoothly after birth.

  1. Support system

    Think of the people who will be with you the most during your postpartum time. Consider your partner, family or close friends. Talk with them about your expectations during postpartum and outline exactly how they can help you.

  2. Rest

    Your body has just gone through the most amazing and physically-demanding event it may ever go through. After birth, your body is healing a dinner-plate sized wound in your uterus. Your body and mind need lots of rest to help you recover.

    While you are pregnant you can think about how long is realistic to rest. Ideally you will have 4-6 weeks of rest, but less or more is all okay. Whatever you’ve chosen, talk about what you’ve decided with your support system above.

  3. Nourishing Food

    Food is the foundation of healing and recovery for moms. While you are pregnant, stock up on freezer-friendly foods that you can eat easily once baby is here. Write down a list of meals that you enjoy and are easy to make. Keep that list somewhere you can see so you don’t have to think about meal planning once baby is here. Make a list of snacks and finger foods that you enjoy and that are easy to eat so you have snack ideas.

  4. Plan for pelvic healing

    Regardless of if you’ve had a c-section or a vaginal birth, your pelvis will be going through a lot of healing. Yoni steaming is an incredible way to help reduce tenderness, swelling and water retention after birth. It’s done around the world in many cultures to help moms heal after birth. If you want to learn more about yoni steaming, head over HERE.

    Sitz baths, padsicles and perineum herbal sprays are also wonderful ways to help your pelvis heal after birth.

    As you are making your postpartum healing plan, write out what forms of pelvic healing therapies you will use, buy your herbs or your healing sprays so they are ready for you once baby is here.

  5. Joy reminders

    In those early days postpartum you will be exhausted, likely overwhelmed and going through the baby blues. While you are pregnant, write down things that bring you joy. Write them on sticky notes or paper and put them in places that you will see often once baby is here to remind you of small, simple things that bring you joy.


Postpartum plan

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth. That led me to research all different ways to help a new mom heal holistically after birth. I put together a plan that helped me through my second postpartum time.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE.

5 Interesting Signs You Need Pelvic Floor Therapy

Pelvic floor therapy is one of the best things you can do for yourself and your healing after giving birth. It makes sense, your pelvic muscles have gone through an incredible amount of work throughout pregnancy and birth, they deserve some proper recuperation with physical therapy.



Here are 5 ways your body is telling you to get pelvic floor therapy:


  1. Pelvic pain


    Pelvic pain is common after giving birth and there is hope. Even though birth is natural and women have been doing it for centuries, your pelvic muscles still need recuperation to feel normal again. Pelvic muscles can get trigger points, become too loose, or too tight during pregnancy and birth. Pelvic floor therapy will help tone the muscles and heal pelvic pain.


  2. Urinary Incontinence


    How often have you heard a mom say, “I can never jump on a trampoline again, I will pee my pants!” Yes, incontinence is common but it is treatable. All the pressure on the pelvis during pregnancy and birth can frequently cause incontinence. Pelvic floor therapy will strengthen your muscles to treat incontinence.


    Kegels are frequently thought of as the best exercise to prevent and treat incontinence. This is untrue. Sometimes women experience incontinence because the pelvic muscles are too tight. If that is the case, doing kegels will actually make the issue worse. Be sure to get an evaluation from a pelvic floor PT before doing kegels.


  3. Pain with Intercourse


    More women struggle with this than you know! Pelvic muscles (just like any other muscle in your body) can get trigger points, have tender spots and get knots. Pelvic floor physical therapy is exactly what you need to help tone the muscles and reduce pain.


  4. Organ Prolapse


    With all the pressure from holding baby up during pregnancy, plus the pushing during birth can contribute to postpartum organ prolapse. Pelvic floor therapy helps tone and strengthen the muscles so organs move back into proper place and position.


  5. If you’ve given birth


    Alright so this isn’t really a sign, but I want to emphasize the importance of pelvic floor therapy! All women who have given birth, regardless of if they’ve had a c-section or vaginal birth, should get pelvic floor therapy. Even if you aren’t experiencing any pelvic symptoms, pelvic floor therapy is important to keep your muscles toned to prevent future issues.


Pelvic floor therapy

Are you in the Portland, Oregon area and are you ready to get pelvic floor physical therapy? Come talk to me. I offer pelvic floor therapy appointments in my office and I would love to help you on your healing journey. Find out more HERE.

3 Compelling Reasons To Have A Postpartum Plan

What is a postpartum plan? It’s a healing plan for yourself laying out resources for how you can heal optimally after birth. In my opinion as a doctor and a mother of two babies, I believe this is just as important as a birth plan.


Here are 3 reasons to have a postpartum plan


  1. You will be exhausted after birth


    You will be waking up multiple times a night and learning how to care for your newborn, plus your own body will be healing. You will be in love with your baby, but it is exhausting. You will have just enough energy to focus on the very important things and often moms find their own health is low on the list. If you have put together a postpartum plan during pregnancy, you will be grateful for how easy it is to care for yourself.


  2. Many moms are surprised at how much harder it is to heal


    This is an understatement for some. During pregnancy, most of the focus is on the birth and many women think they will heal fine or will deal with the healing after giving birth.

    My hope is that you do heal well and easily!

    But most often I hear from women that they are surprised at how hard it is and how much longer it takes to heal. When your mind or your body aren’t feeling well, plus you are taking care of a newborn who requires 100% of your attention, it can be hard to find resources for your own healing. If you’ve put together a postpartum plan during pregnancy, you will have all the tools easily accessible plus you will avoid many common postpartum problems!


  3. You (most likely) won’t have a doctor’s appointment until 6 weeks after giving birth


    This, to me, is crazy. It’s within those first six weeks that a woman needs the most amount of care and attention and when the medical community needs to be supporting the new mom the most.

    It’s during these first six weeks when your body requires the most amount of healing. If women are able to care for themselves in this early time postpartum, they can prevent lots of common postpartum problems like incontinence, prolapse, anxiety and overwhelm. Having a healing plan in place will help you do that efficiently and easily because you’ve gotten all the resources and items in place during pregnancy.

    Do you want a postpartum healing plan that’s been carefully put together by yours truly? You will get my full postpartum healing plan, my postpartum sanctuary plan, mama self-care check list PLUS the herbs and supplements shipped to you for your convenience. Ready for your amazing postpartum healing plan? Just head over HERE to schedule an appointment.


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Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you wanting to become pregnant? Head over HERE.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.



3 Important Ways to Boost Fertility After Having a Baby

You have a baby and you’re trying to get pregnant with your second (or third, or fourth!) but it’s harder than you thought to get pregnant this time. This can be heartbreaking, and it’s more common than you think.

Here are 3 important ways to help optimize your fertility for another baby.

  1. Nutrient deficiencies

    You’ve already been pregnant and have grown a baby. A lot of your nutrient reserves went in to growing that baby. Make sure to replenish yourself with very nutrient-dense foods.

    You can also be tested for basic nutrient deficiencies like B12, iron, folate and fatty acids which are all very important for making a baby.

  2. Thyroid hormones

    Thyroid hormones directly talk with your ovaries and help with ovulation. When optimizing your fertility, getting a full thyroid panel ordered is important. This includes TSH, free T3, free T4, and thyroid antibodies.

  3. Progesterone

    Progesterone is a hormone that helps with ovulation and with growing the baby in the early days after conception. Once the baby is conceived, the mom will start rapidly making more progesterone. If the mom doesn’t have enough progesterone to start with, or doesn’t make enough when she needs to, this could affect implantation and the growth of the baby.

    Thankfully, progesterone is a simple blood test. If you are low in progesterone, there are lots of options for replacing it to help support fertility.

    (and one more extra tip for good measure!)

  4. Process your previous birth stories

    Often women have births that don’t go as planned. This can be very emotional for women. And sometimes women have experienced some physical trauma during the birth process that was hard to heal both physically or emotionally. Processing what happened in your previous birth may be a helpful way to move forward for your next baby.


Fertility after baby

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you wanting to become pregnant? Head over HERE.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.

3 Surprising Ways To Help Your Hair Loss After Birth

You start noticing the hair loss a few weeks after giving birth. At first, it starts coming out in small amounts and then in large clumps! You start to wonder if this is normal or healthy or if you will start to have big bald spots on your head.

Rest assured, all this hair loss after birth is normal and common. All women experience hair loss after birth. Why? Because during pregnancy the amount of hair you lost decreases which is why so many women feel like their hair is thick and shiny during pregnancy. After delivery normal hair loss will start back up again PLUS the extra hair from pregnancy will also be lost.

Even though all women go through hair loss after giving birth, there are a few things you can do to make the hair loss less extreme and help your hair grow back effectively.


Without further ado, 3 Surprising Ways to Help Your Hair Loss After Birth


  1. Drink nettle infusions daily


    First, what is a nettle infusion? Basically it’s a very strong tea of nettle leaves, steeped for up to 8 hours. Nettle leaf is incredibly dense in vitamins and minerals which are pivotal to healthy hair growth. It may be surprising, but the beginning of healthy hair starts from the inside out which is why nettle is an important treatment. Some people also find using nettle infusion topically to help with hair re-growth as well.


  2. Get thyroid hormones checked


    It’s true that all women experience hair loss after birth, but if you are experiencing way more hair loss than expected and for a longer period of time, you will want to get your thyroid hormones checked. Make sure to get a full thyroid panel of TSH, free T3, free T4 and thyroid antibodies to get the best look at how your thyroid is operating.


  3. Eat protein


    Hair is made up of proteins so you need to be eating a lot of good quality protein to help hair grow! Good protein options for moms include animal proteins like beef and chicken, nuts, and full-fat dairy products.


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Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you wanting to become pregnant? Head over HERE.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.



Why Preparing For Postpartum Is Just As Important As Prenatal Appointments

You’re pregnant and you go to each prenatal appointment diligently. You are so excited to meet your new sweet baby. What will they look like? What will their personality be like? And more importantly for the moment, how is birth going to be? You go to a birth class that helps you feel prepared and confident as you go in to labor. And then, there is your baby, in your arms just like you’ve been waiting for.

Now you’re home with your partner and your baby. The first night home you barely get any sleep. It’s been a few days and you still haven’t been sleeping and your body feels sore (an understatement for sure!). You are terrified to have a bowel movement, you’re constipated and have hemorrhoids. You’re anxious about how to care for your baby and it all feels overwhelming. How are you supposed to be caring for this baby, being up all hours of the night feeding and changing diapers while also healing your own, tender postpartum body?

This story is not to scare mothers. This is a reality that far too many women experience. Right now during pregnancy moms concentrate about how to prepare for the birth. Reasonably so, birth is one of the most intense physical events you will ever go through. But ultimately birth lasts anywhere from a few hours up to a few days. Postpartum is the rest of your life.

In order to avoid common stories like the one I outlined above, we need to shift how we prepare for postpartum. Postpartum planning should be a part of every pregnant woman’s planning. I just mentioned that birth is one of the most intense physical events you will ever go through. A marathon may be something that you can easily imagine that is also physically intense. Would you run a marathon without a plan of how to heal your muscles and nourish your body afterwards? I’m guessing you wouldn’t.

It’s similar, and even more important to plan for what’s to come after your birth. Your body needs more nourishment and care than any other time in your life.

Postpartum mothers deserve proactive medicine. It’s common knowledge that postpartum mamas are susceptible to depression, anxiety and physical ailments like hemorrhoids, incontinence, pain with intercourse, and digestive problems after giving birth. All of these things are preventable if the mother is given the right care and support.

I can tell you the importance of postpartum planning from my two very different postpartum experiences. When I had my first baby, my body felt terrible and after having my second baby, I felt really good. What was the difference? I spent my second pregnancy planning for postpartum. I put together a whole postpartum rejuvenation plan that I diligently put into practice once my baby was born. It was incredible how nurtured and supported I felt during that second postpartum time and I wish that for you too.


Are you pregnant?

Do you want to set up a postpartum plan that helps you feel grounded, empowered and replenished after giving birth? Do you want to avoid common health problems like incontinence and depression after birth? You can. I have a postpartum planning session that’s just for you!

3 Universal Postpartum Traditions

As I researched postpartum care practices I read about what many other cultures currently do to support postpartum mamas. As I read about these other traditions, I started noticing patterns. A beautiful picture began unfolding before me. These cultures were thousands of miles away from one another, and yet there were overlapping core tenets describing how to care for the new mother.

These cultures around the world have developed traditions over thousands of years. These traditions focus on surrounding the new mother with a holistic healing plan that helps her body, mind and spirit gracefully move through the transition of being pregnant, to being a mother.

Here is a glimpse in to 3 universal postpartum traditions.

Warmth

Mothers are kept warm in a variety of ways. Warm teas and broths are brought to her just after birth and kept going for the first month to three months postpartum. She is always kept warm with heaters, blankets, and warm socks on her feet. Herbal baths or steams are made for her. It’s of top importance that she not be near a draft and is bundled when she needs to go outside.

Nourishment

When a woman gives birth she loses a lot of blood and fluids and she is in a fairly depleted state. Many cultures have very specific foods that are given to the mother immediately after birth to help replenish her. Special broths and spiced ghee (clarified butter) are two examples.

For the next few weeks to few months foods that are easily digestible, warm and nutrient-dense are given to the new mother. Healthy fats, proteins and whole grains are priorities. Herbs and spices are also added to the new mothers diet to help with her digestion.

The immediate postpartum time (the first one to three months after birth) are not meant for the mother to go on any diets such as low-calorie or low-carb. This is a very special time to focus on loading the mother with nutrient-dense calories.

Medicinal herbs

Lastly, it’s universal to use medicinal herbs to help the mother heal and repair after birth. Sometimes the herbs are given in the form of medicinal teas, sometimes as spices in food, and other times used in baths and steams. Medicinal herbs are wonderful for the new mother because they have direct actions to help balance hormones, improve digestion, aide the uterus in going back to it’s original shape and help the mother regain energy and peace of mind.

Do you come from a family that has special postpartum healing traditions? Please share in the comments below!


Do you have a young baby?

Do you feel overwhelmed, exhausted and unsure how to help your body heal after birth? That’s exactly where I come in. Head on over HERE and we will develop a plan that will help you feel nurtured, cared for and most of all, healed.

Are you pregnant?

Do you want to make sure your postpartum time makes you feel grounded and empowered? Do you want to avoid common health problems like incontinence and depression after birth? Head over HERE and sign up for one of my vibrant postpartum prep sessions.

A Note About Metabolism

By Angela Potter
www.drangelapotter.com

I find it hard to talk about weight loss and postpartum because I don't want to come across as someone who is perpetuating the idea that every woman needs to get back to their pre-baby weight right away (or at all!).  Birth changes us in so many ways and we come out on the other side women who are changed, and who are stronger because of it.

 

That being said, I understand how hard it can be to watch your body change drastically in just a matter of months.  

 

With my patients, I help them make gentle changes to help their bodies naturally lose the weight without going through a lot of drastic diet changes.

 

One big way to do that is work on boosting the metabolism.

 

Boosting metabolism helps your body use the food that you eat more efficiently (aka burns calories better!).  It also helps your body use your food for it's intended purpose which means you're getting use out of all the vitamins and minerals you eat. 

 

When your metabolism is sluggish, that can lead to stomach cramping, bloating, an inability to lose weight, or even weight gain.  

 

Boosting metabolism can support weight loss in a healthy way that involves making some really small changes to your regular diet.  Stay tuned on the blog for more information about how exactly to do that!

 

 

A Surprising Way To Detox For New Mothers

By Angela Potter
www.drangelapotter.com

 

Giving birth is an incredibly special time.  You have just been the portal for a soul to enter in to the world.  That is no small feat and your own recuperation after birth needs to be well-tended to.  There is one act of self-care in those early days of motherhood that often goes overlooked.

 

That act of self-care is to do a digital detox. 

 

Consider signing off of your phone and computer for as long as feels comfortable to you.  Maybe it's a few days, maybe a week, or perhaps a full month.  

 

If doing a full digital detox is not an option for you, consider these two areas:

 

1.  Social media

 

Many social media accounts focus on portraying only the perfect moments.  You are bound to see photos of mothers and families who look like they have it all together.  When you're in that sweet newborn stage with your baby it is also full of a lot of sleepless nights, tears and emotions.  The last thing you need is to compare yourself with other families.

 

2.  The news

 

Your number one focus once you've given birth is to care for your newborn and for yourself.  The transition of welcoming a new person in to your family can often be overwhelming.  While staying up to date on current events is important, it may be an added source of stress for you.  Consider asking your partner or a friend to share news with you that is of upmost importance, but to update you on other events once you're ready.

Breastfeeding As Contraception: Fact Or Fiction?

By Angela Potter
www.drangelapotter.com

Fact!  Breastfeeding your baby can be an effective form of birth control.  Breastfeeding as contraception is helpful in the early postpartum months but must be used wisely and within some guidelines.

 

Here are the guidelines to use breastfeeding as contraception:

 

1.  Your baby is exclusively breastfed, no solid foods or formula.

 

2. Your baby is 6 months or younger

 

3. You are breastfeeding your baby every 4 hours a day and 6 hours at night.

 

If your period starts even while you are following these guidelines, you will need to switch to a different form of birth control.

 

I also like to remind people that all forms of birth control come with a small chance of pregnancy.  The only way to truly avoid pregnancy is surgical removal of reproductive organs or abstinence.  

How Soon To Start Pelvic Floor Therapy

By Dr. Angela Potter
www.drangelapotter.com

Want to learn a bit more about pelvic floor therapy?  Check out the posts here and here!

 

Now that you know more about the importance of pelvic floor therapy and why you want to set up a few appointments after birth, lets talk about when to start those appointments.

 

What's the best time to start getting pelvic floor therapy after giving birth?

 

The earliest time to start pelvic floor therapy is 6 weeks postpartum.  At this time you will know if your urinary incontinence is continuing a bit longer than you thought or if your pelvis is feeling painful or not.

 

Even if you aren't experiencing any of those pesky symptoms, you still want to book a pelvic floor therapy session.  It's an important part of your postpartum recuperation and will benefit you for years to come.

 

Ask your doctor at one of your postpartum visits to get the clear go-ahead.  Your vaginal discharge and bleeding should also be mostly cleared before you start pelvic floor therapy.

 

10 Fun Self-Care Ideas For Mamas

By Angela Potter
www.drangelapotter.com

When you become a mother, you have to shift your perspective around self care.  Traditional ways of doing self care don't fit into your schedule very easily, especially when you have a newborn.

 

Here are 10 fun self care ideas for mamas.  Remember, the small things count!

 

1. Make yourself a warm cup of tea

 

2. Pick a different neighborhood everyday to go walk around while your baby sleeps in the stroller

 

3. Paint your fingernails

 

4. Light a candle in the evening

 

5. Have (at least!) one outfit that makes you feel wonderful

 

6. Take a shower everyday 

 

7. Keep fresh flowers on your windowsill

 

8. Hide some really good dark chocolate so only you know where it is.  And indulge once in awhile!

 

9. Buy a comfy pair of fuzzy, warm socks to wear at home

 

10. Get fresh air at least once a day

 

3 Simple Changes To Reduce Postpartum Back Pain

By Angela Potter
www.drangelapotter.com

Tending to a newborn is a lot of work.  You have enough to be thinking about than worrying about back pain.  Back pain is often caused from doing a movement over and over again that causes strain on the muscles.

 

Here are 3 simple changes to make in your day-to-day activities to help reduce back pain.

 

1. Position your changing table at a comfortable height

 

For many people that means about the same height as a countertop.  You want the changing table to be at a height where you don't have to bend over.

 

It's easy to want to change the baby on a bed or the couch but bending over like this multiple times puts a lot of strain on your back muscles which contributes to back pain.

 

2. Use a breastfeeding pillow

 

When breastfeeding, you want to bring the baby up to the breast.  Because of their thickness, breastfeeding pillows help much more than a pillow from your bed.  Find out more about choosing the right breastfeeding pillow here!

 

3. Hold your baby in the middle of your chest

 

Avoid holding your baby exclusively on one hip.  Holding your baby in the middle of your chest will keep the baby's weight distributed so all your muscles do an equal amount of work holding the baby up.

 

Choosing A Breastfeeding Pillow

By Angela Potter
www.drangelapotter.com

If you choose to breastfeed, having a proper breastfeeding pillow will be a great tool for you.  In the early newborn days, you will be breastfeeding for hours!  A breastfeeding pillow will help support your back and greatly reduce back pain.

 

Here are 3 things to look for when choosing a breastfeeding pillow

 

1. Choose a pillow that allows you to be upright

 

It's important to bring the baby to the breast, rather than the breast to the baby.  

 

2.  Choose a pillow that feels comfortable around your abdomen

 

Some pillows have a strap to go around your back and others just sit on your lap.  Try out a few of the pillows to see which feels most comfortable to you.

 

3.  Consider the size and age of your baby before purchasing a pillow

 

Are you using it as your baby is a newborn, or is your baby a few months old? If you have a newborn, choose a pillow that has a flat, harder surface which makes it easier for the newborn to lay comfortably.

 

If your baby is a few months old, you probably don't need the pillow with the hard surface.  Some pillows have two sides, one side for the newborns and a softer side for older babies.

 

10 Benefits Of Pelvic Floor Therapy

By Angela Potter
www.drangelapotter.com

Pelvic floor therapy is a physical therapy technique specific to the pelvis.  This physical therapy is important for any woman who has given birth, regardless of if they had a vaginal birth or c-section birth. 

In other countries, pelvic floor therapy is a normal part of postpartum care that most all women take advantage of!

 

Here are 10 benefits of pelvic floor therapy

 

1. Reduction in pelvic pain

 

2. Resolved urinary incontinence

 

3. Reduced pain during sex

 

4. Healing emotional birth trauma 

 

5. Hormone balance

 

6. Healing pain from scar tissue

 

7. Improving prolapse from the uterus or bladder

 

8. Reduction pain from interstitial cystitis

 

9. Overall improved healing of the pelvic muscles

 

10. If you plan to have more baby's, doing pelvic floor therapy after the first birth will help with healing for the next birth.

 


Hi!  I'm Dr. Potter!

Are you trying to get pregnant, currently pregnant, or healing from childbirth?  Wonderful, I'm so happy you are here.  It's my passion to help mothers feel honored and cared for during this tender time.

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Nausea and Prenatal Vitamins

By Angela Potter
www.drangelapotter.com

The other day I wrote about the importance of taking a prenatal, and not just while you're pregnant.  Want to know more?  Check it out here! 

Now that you know the importance of taking a prenatal, you may be frustrated because you take it and yet you get really nauseous afterwards.  

 

This is really common!

 

Why do people get nauseas when taking a prenatal?

 

It's the B vitamins.  Often that can cause an upset stomach for women.

 

What to do about it?

 

Take the vitamins with food, preferably just after a meal.   Make sure the meal has a nice amount of protein and healthy fats.

 

Give it a try and let me know in the comments below how it changes how you feel!