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Postpartum Meal Prep: Nutritional Meal Ideas You’ll Want to Eat

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Having a baby is a miraculous phenomenon! But it’s also incredibly demanding on a woman’s body. For many new moms, it’s understandably hard to shift their focus from caring for their newborn, but it’s crucial they don’t neglect their own nutritional needs during the critical postpartum period. Eating well isn’t just about maintaining energy levels or losing baby weight: It’s about replenishing your body with the essential nutrients it needs to recover from giving birth, supporting breastfeeding, and promoting overall health.

Essential Nutrients Are More Important Than Ever

After a woman has a baby, her body will undergo significant changes as it works to heal and recover from growing an entire human. As this transition occurs, nutrient-rich foods play a vital role in the recovery process. They provide one’s body with the building blocks it needs to repair tissue, replenish blood supply, and support hormonal balance, which can be highly irregular postpartum.

Supporting Breastfeeding

Proper nutrition should be an especially high priority for moms who are breastfeeding. You may have heard breastmilk referred to as “liquid gold” before. That’s because it has unrivaled benefits for newborns (as well as other uses outside of food). However, producing enough quality breast milk requires more calories and nutrients—lots of them. Nutrient-rich foods not only nourish mom but also pass essential vitamins and minerals to the baby through breastmilk, supporting their growth and development. A mother’s body knows exactly which nutrients and how much of them her baby needs and provides them through breastmilk. It also passes along antibodies and helps build the baby’s immune system.

Higher Nutrient Needs

During pregnancy, a woman’s nutritional needs increase to support the baby’s development. These needs don’t return to normal levels for a while, even after giving birth. They remain elevated for an extended time to support postpartum recovery as well as breastfeeding. Calcium, for example, is essential for bone health and can be passed along to the baby through breast milk. Additionally, iron is necessary to replenish blood lost after birth and prevent postpartum anemia. Furthermore, vitamins like B6, B12, and D are all vital for mom’s energy levels, mood regulation, and immune function.

Healthy Snacking

It can be hard for new moms to find time to do anything outside of taking care of their newborn. So making elaborate meals is going to be out of the realm of possibility for most. However, incorporating healthy snacks throughout the day can help ensure mom is getting the nutrients she needs without adding any more mental or physical stress. Here are some easy, nutritious snack ideas to keep on hand:

  • Hummus and veggies: a fiber-rich snack full of vitamins and minerals
  • Hard-boiled eggs: packed with protein and choline, which is essential for brain development
  • Nut butter on whole grain crackers or apple slices: naturally filling thanks to protein, healthy fats, and complex carbs
  • Greek yogurt with berries: a satisfying snack that supports bone health and gut function 

Postpartum Meal Prep Ideas

Send this list of easy postpartum meal prep ideas to your meal train group, or if you’re far out enough from your due date, you can prep and freeze a few in advance.

The Dangers of Undereating

Society can put undue pressure on new moms to “snap back” too quickly postpartum. However, obsessing about weight loss can be detrimental to both the physical and mental health of new and repeat mothers. Undereating or restrictive dieting deprives the postpartum body of the nutrients it needs for recovery and breastfeeding. This can lead to myriad serious problems including fatigue, mood swings, compromised immune function, increased risk of postpartum depression, and a negative impact on milk supply. It’s important not to rush the recovery process and let one’s body take the necessary time it needs to heal.

Healthy Postpartum Recovery with RMC

In the whirlwind that is being a new mom and raising a tiny human, many new moms let prioritizing their own nutrition take a back seat. However, nourishing the postpartum body with nutrient-dense food is essential for recovery. The maternity team here at RMC considers it a privilege to guide new parents through their prenatal and postnatal journeys. Learn more about our Maternity Care Clinic here.

Happy National Humor Month: Can Laughing Help You Lose Weight?

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In consideration of National Humor Month, we’re myth-busting whether or not laughing can help you lose weight. Find out if laughter really is the best medicine when it comes to slimming your waistline and feeling your best.

Can Laughing Help You Lose Weight?

To answer the question, “Can laughing help you lose weight,” we need to understand what it is and what happens to your body when it happens. Essentially, laughing is a physical reaction that occurs in your body when something funny is said or done. It can be both voluntary and involuntary, but either way, it causes your body to burn calories by engaging your muscles and increasing your heart rate. 

Now, let’s look at the different ways laughing can help you lose weight.

Burning Calories

You can consider laughing a natural cardiovascular exercise as it makes your heart rate go up, increases blood circulation to various organs and makes your abdominal muscles contract and release. According to Dr. Buchowski from Vanderbilt University Medical Center, when you laugh, and we mean belly laugh (for 10–15 minutes) you can burn anywhere from 10–40 calories. The large variance in calories burned accounts for variations in genetics and the degree to which someone laughs. 

Lowering Cholesterol Levels

Studies also show that laughing is good for your heart. A good giggle can supposedly lower LDL (bad) cholesterol while raising HDL (good) cholesterol. Considering high cholesterol is one of the main contributors to obesity and cardiovascular disease, it makes sense that lots of laughter could be a way to indirectly support your weight loss journey by reducing the risk of heart disease and improving overall well-being.

Lowering Cortisol Levels

Stress can be one of the main obstacles for many people when it comes to losing weight. That’s because it can trigger the release of cortisol, a hormone associated with weight gain, especially around the abdominal area. It probably comes as no surprise that stimulating your giggle box acts as a natural stress reliever that helps lower cortisol levels and alleviate tension. 

Proven Effects of Laughter Yoga

Laughter yoga is a unique practice that combines laughter exercises with yogic breathing techniques. It’s gained much popularity for its holistic approach to health and well-being. Research shows that laughter yoga can benefit weight loss by improving your mood, reducing stress, and increasing physical activity. On top of the already great benefits of yoga, introducing laughter yoga into your routine could be a new, fun way to help you feel and look your best!

A Powerful Tool for Overall Health

Incorporating laughter into your daily life isn’t just about having a good time—it’s a powerful tool for weight loss and overall health. Whether you get your laughs spontaneously by spending time with friends or family or intentionally by trying laughter yoga or going to a comedy show, making laughter a priority in your wellness journey can produce a host of positive effects like lightening your mood, strengthening your body, and paving the way for lasting weight loss success.

Stress Awareness Month: What Are the Best Foods to Lower Cortisol?

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April marks National Stress Awareness Month, a timely reminder to prioritize your mental well-being. If left unchecked, stress can take a toll on your overall health. While lifestyle changes and relaxation techniques play a vital role in stress management, the food you eat is crucial in mitigating stress. In this article, we’ll explore foods that studies show can help naturally reduce the stress hormone cortisol.

What Is the Cortisol Connection?

Cortisol, often dubbed the “stress hormone,” is released in response to stress, helping the body prepare for a fight-or-flight response. Chronic stress can lead to elevated cortisol levels, contributing to a range of health issues, both physical and mental. However, certain foods have been shown to help the body counteract this stress response.

Magnesium

Magnesium-rich foods, such as leafy greens, nuts, and whole grains, are crucial in regulating cortisol levels. Magnesium helps relax muscles and calms the nervous system, providing a natural defense against stress.

Omega-3 Fatty Acids

Fatty fish like salmon, chia seeds, and walnuts are excellent sources of omega-3 fatty acids. These healthy fats support brain function and reduce inflammation, effectively lowering cortisol levels and promoting a sense of calm.

Nature’s Antioxidant-Rich Sweets

Berries, dark chocolate, and green tea are packed with antioxidants, which combat oxidative stress caused by free radicals. By neutralizing these free radicals, antioxidants help alleviate stress and protect our cells from damage.

How to Incorporate the Best Foods to Lower Cortisol into Your Diet?

Mean Greens

Incorporate leafy greens, almonds, and whole grains into salads and smoothies. You can also snack on nuts and seeds or use them as a delicious salad topping to give it a nice crunch. 

Breakfast Boost

Enjoy fatty fish like salmon or mackerel twice a week on a lox bagel for breakfast or in a sushi dinner. You can also sprinkle chia seeds on yogurt or blend them into a morning smoothie.

Treat Yourself

Indulge in a square of dark chocolate or enjoy berries for a mid-day snack. Try sipping on green tea throughout the day for a calming antioxidant boost.

Pack a Probiotic Punch

Incorporate yogurt with live cultures into your daily routine, like breakfast, or a snack before your afternoon workout. If you’re feeling adventurous, you can experiment with fermented foods like kimchi or kombucha.

Stress, Overeating, and Mood

Stress often leads to emotional eating, as the body craves comfort in the form of familiar, often unhealthy, foods. By nourishing your body with stress-busting foods, you not only lower cortisol levels but also positively impact your mood and mental well-being.

Mitigate Stress with RMC

As you navigate the complexities of stress, empower yourself with the knowledge that your dietary choices can be a potent ally in your pursuit of living a peaceful lifestyle. By incorporating magnesium-rich greens, omega-3 fatty acids, antioxidant-packed treats, and foods full of probiotics into your diet, you are taking a positive step towards managing stress and promoting mental stability.

If you’re concerned about how stress may be affecting you, contact us at RMC to receive personalized guidance through our Women’s Care Services and Men’s Health Services. Taking proactive steps toward self-care is a powerful investment in your long-term vitality!

What Are the Best Vitamins for Children’s Immune System?

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In the whirlwind of everyday life, ensuring the well-being of your little ones is a top priority for every parent. As you navigate through seasons of sniffles and the occasional playground tumble, bolstering your child’s immune system becomes increasingly important. So, what can you do to ensure your child has everything they need to grow strong and healthy? Making sure they’re getting all the essential vitamins and nutrients their body needs is a great place to start! From the powerhouse of vitamin C to the defender of vitamin D, several essential vitamins are heralded as the best for children’s immune system. Keep reading to learn more about what they are and their role in supporting your child’s immune system.

Vitamins for Children’s Immune System

Your child’s pediatrician and even your own primary care physician will tell you that the best way to get your vitamins and nutrients is by eating a balanced diet of fruits, vegetables, carbohydrates, protein, whole grains, etc. However, this isn’t always easy to do due to a multitude of factors like your child being a picky eater or not having time to make a homecooked meal. That’s when supplementing with vitamins in a pill, gummy, powder, or liquid form can be helpful.

Vitamin C

The mighty vitamin C is first on the list of immune-boosting vitamins for children’s immune system, renowned for its antioxidant properties. This powerhouse vitamin not only aids in the production of white blood cells but also enhances their functionality, making them more effective in combating infections. Found abundantly in citrus fruits like oranges, strawberries, and kiwi, incorporating vitamin C-rich foods or a vitamin C supplement into your child’s diet can provide a natural shield against common colds and viruses.

Vitamin D

As we soak up the sun’s rays on a warm, sunny day, they trigger the synthesis of vitamin D, aptly monikered the “sunshine vitamin.” Vital for bone health, vitamin D also plays a crucial role in modulating the immune response. Ensuring your child receives an adequate dose of vitamin D is essential, especially during the winter months when outdoor activities may be limited. Fatty fish, fortified dairy products, and egg yolks are excellent sources of vitamin D, while safe exposure to sunlight remains a natural and enjoyable way to boost your child’s immune system.

Zinc

Zinc is also a crucial component for immune function, as it facilitates the development and activity of immune cells and aids the body in its defense against infections. This versatile mineral can be found in various foods, including meat, dairy, nuts, and legumes. Incorporating zinc-rich options into your child’s diet not only supports their immune system but also promotes overall growth and development. From zinc-infused yogurt to a daily multivitamin, the incorporation of this trace element ensures that your child’s immune system stands resilient.

Help Your Child Stay Healthy at RMC

By incorporating a diverse and balanced diet, rich in these essential vitamins and minerals, you empower your little one to thrive in the face of seasonal challenges and everyday adventures. As parents, it’s up to us to champion the well-being and health of our children. Our caring team of family doctors here at RMC would love to make sure your little one is on track and getting the nutrition they need. Search our directory of doctors to find the right one at the right hospital near you!

Essential Things to Do Before Surgery at Home: Preparing for a Smooth Recovery

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Whether you feel like you have a million and one things to do before your surgery, or you’re here because you’re not really sure what you should do before your surgery, we’ve got you covered! Contemplating your surgery and everything you need to get done beforehand can be overwhelming.  Keep reading for a comprehensive list of things to do before surgery at home.

Stay Healthy

Your body will need all its strength post-surgery for a smooth, quick recovery, so staying healthy should be at the top of your to-do list! Ensuring you’re eating nutrient-rich foods that are high in protein and taking high-quality vitamins is a good start. Try to stay away from foods that are high in sodium to decrease swelling.

Additionally, you can supplement eating healthy by staying active up until the day before surgery with daily 30-minute walks or trips to the gym. In fact, staying physically active can help reduce the risk of complications with your surgery and potentially speed up recovery time. 

Run Errands

There’s nothing worse when trying to have a stress-free recovery than thinking of all the things you will have to do once you’re back on your feet. Think of errands you complete on a weekly basis and try to get them all knocked out. It probably includes the following:

  • Grocery shopping
  • Picking up dry cleaning
  • Pick up pet food
  • Fill your prescriptions

Ensuring you’re all caught up on necessary errands means you’ll be free to focus on getting better every day. And don’t wait until the last minute to get started on your errands, either—just in case something is out of stock or you need to follow up.

Complete Household Chores

It’s hard to focus on a smooth recovery when your house is a cluttered mess. Try to get any household chores and cleaning done before you go in for your procedure. Some essentials include:

  • Do your laundry
  • Wash, dry, and put away dishes
  • Change your sheets
  • Clean your bathrooms
  • Mop and vacuum the floors
  • Dump the trash

With all of these essentials taken care of, you’ll have a tidy, sanitary home to rest in during your recovery.

Entertainment

Depending on the intensity of your surgery, you may be bedridden for a few days. Make sure you’ve got everything you need to keep yourself entertained, like books, movies, games, etc. Consider asking a friend or family member to visit and check in on you.  

Prepare Your Recovery Area

Figure out where you want to spend the bulk of your recovery time, whether that be the couch or the bed, and get it set up nice and comfortable. Keep water, fresh towels, the remote, and other essentials close by. It’s also a good idea to prepare a few pre-made meals so you don’t have to worry about what you’re going to eat.

Things to Do Before Surgery at Home

The idea of surgery can be scary, but checking off these things to do before surgery at home and ensuring you have a clean, safe, comfortable place to recover can help ease some of your worries. You can also talk with your surgeon about any concerns you may have about preparation and recovery. The board-certified surgeons at RMC will do everything they can to put your mind at ease and make sure you have a smooth recovery.

What Are the Benefits of Physical Therapy for Seniors?

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As we age, maintaining an active and healthy lifestyle becomes increasingly important. Physical therapy is a powerful tool for seniors, offering a multitude of benefits that go beyond mere exercise. In this article, we’ll delve into the myriad benefits of physical therapy for seniors, from fortifying the five key aspects of fitness to managing symptoms of various health conditions and enhancing post-surgery recovery.

What Are the Benefits of Physical Therapy for Seniors?

Strengthening the Core Elements of Fitness

Physical therapy for seniors focuses on enhancing and fortifying the five key aspects of fitness:  flexibility, strength, endurance, posture, and balance. By targeting these fundamental aspects, seniors can significantly reduce the risk of injuries and falls, promoting overall independence and quality of life.

Managing Health Conditions

Physical therapy is pivotal in controlling symptoms associated with health conditions commonly affecting seniors. For individuals with Parkinson’s disease, tremors can be mitigated, while those with Multiple Sclerosis benefit from improved stability. Additionally, physical therapy aids in reducing inflammation and alleviating pain in conditions like fibromyalgia, offering seniors a holistic approach to managing their health.

Pain Management

Physical therapy provides seniors with an effective alternative to relying solely on medications for pain relief. Whether it’s arthritis, fibromyalgia, chronic headaches, nerve pain, or other muscular conditions, targeted therapeutic exercises and techniques can significantly alleviate pain and enhance overall well-being.

Post-Surgery Recovery

For older adults undergoing hip or knee replacement surgery, physical therapy becomes an invaluable supplement to the rehabilitation process. Therapists design personalized plans to facilitate a smoother recovery, focusing on rebuilding strength, improving joint mobility, and ensuring a quicker return to normal activities.

Physical Therapy Services for Seniors at RMC

Incorporating physical therapy into the lives of seniors goes beyond conventional exercise routines. It becomes a holistic approach to wellness, addressing physical strength and offering relief from the challenges associated with various health conditions. By embracing the transformative benefits of physical therapy for seniors, older adults can feel freer to live independently, enhancing their overall quality of life and aiding in aging with resilience and vitality.

RMC offers a comprehensive and compassionate approach to rehabilitative therapies and treatment. Our state-of-the-art, 20,000-square-foot Outpatient Rehabilitation Center, exclusively designed by therapists, optimizes patient experiences with physical, rehabilitative, and aquatic therapy. Whether within our hospital or outpatient settings, our team of physical therapists collaborates with each patient to restore strength, mobility, balance, and overall function post-injury or illness. Let’s work together to create a customized physical therapy plan to help you meet your mobility goals!

What to Do When You’re Struggling with Breastfeeding

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Embarking on the journey of breastfeeding is a unique and beautiful experience for many new and expectant mothers. However, this journey sometimes comes with its own set of challenges. From sore nipples to breast engorgement and low milk supply, navigating the struggles of breastfeeding can be overwhelming. In this blog, we’ll explore these common challenges and shed light on the option of supplementing with formula while struggling with breastfeeding.

Common Struggles of Breastfeeding

  • Low Milk Supply: Being worried about your baby not getting enough milk is a common concern for many mothers. Stress, inadequate nutrition, and certain health conditions can contribute to not making enough milk.
  • Breast Engorgement: Breast engorgement occurs when the breasts become overly full, causing pain and difficulty for the baby to latch. This can happen in the early stages when milk production is adjusting to the baby’s needs.
  • Plugged Milk Ducts: Plugged milk ducts can lead to localized pain, swelling, and a lump in the breast. This often happens when milk flow is obstructed due to decreased feedings or the baby not feeding well.
  • Sore Nipples: Sore nipples are a prevalent issue among nursing mothers, often arising from improper latching or positioning. The discomfort can be intense, making each feeding session a challenge.
  • Mastitis: Mastitis is an inflammation of the breast tissue, often accompanied by flu-like symptoms. It can arise from plugged ducts or a bacterial infection.
  • Thrush: Thrush is a fungal infection that can affect both mother and baby, causing discomfort and pain during breastfeeding.

Supplementing with Formula While Struggling with Breastfeeding

While nursing is usually the preferred choice, sometimes mothers need to supplement their baby’s breastfeeding diet with formula while they work through the reasons why they might be struggling with breastfeeding. In addition to the problems mentioned above, other reasons a mother may need to supplement with formula include the following.

  • Ongoing Health Conditions: When the mother has health conditions or is taking medications that impede her ability to breastfeed exclusively.
  • Returning to Work: Many mothers choose to introduce formula when they return to work to ease the transition for themselves and their baby.
  • Difficulty Latching: Some babies may have difficulty latching or sucking effectively, making formula supplementation necessary until they can work out the kinks.

When deciding to supplement with formula, there are a host of different kinds to consider and choose from. It’s important to speak with your baby’s healthcare provider to ensure you pick the right one for your baby.

Types of Formula

For mothers considering formula supplementation, it’s essential to be aware of the different kinds available.

  • Cow’s Milk-Based Formula: Most commonly used and well-tolerated, suitable for the majority of infants.
  • Soy-Based Formula: An alternative for babies with lactose intolerance or cow’s milk protein allergies.
  • Hypoallergenic Formula: Specifically designed for babies with allergies or sensitivities to cow’s milk.
  • Specialized Formulas: Some formulas are tailored to address specific issues, such as reflux or the baby being premature.

Get Help from RMC When You’re Struggling with Breastfeeding

Breastfeeding, while natural and beneficial, does come with its difficulties. It’s crucial for moms to seek and have access to the support they need when struggling with breastfeeding. The Maternity Care Clinic at RMC is here to support you and your new bundle of joy with certified lactation consultants, specially trained OB Nurses, and board-certified physicians—all committed to your safety and comfort. Contact us today to see how you can benefit from our lactation and breastfeeding services!

Common Breastfeeding Problems & How to Fix Them

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Breastfeeding is natural, but that doesn’t make it easy. In fact, many mothers experience varying levels of hardship and common breastfeeding problems throughout their breastfeeding journey. Keep reading to discover remedies and ways to fix challenges that may arise when breastfeeding.

Common Breastfeeding Problems

Baby Won’t Latch

Like many things in life, your baby getting a good latch takes time and practice. It doesn’t always just automatically happen. A good and proper latch makes breastfeeding a more comfortable and enjoyable experience for you and your baby.

Start by placing your baby’s nose right in front of your nipple and tilt their head back slightly until their mouth opens and touches the nipple a little bit. This should encourage them to open their mouth wider so you can bring them close and ensure your breast fills their mouth, and not just your nipple. When your nipple is positioned in the back, at the soft part of your baby’s mouth, you’ll be less likely to get sore, and your baby will be able to feed to their heart and tummy’s content comfortably.

Signs of a good latch are seeing and hearing swallowing, your baby’s lips turned out, their chin touching your breast, and the latch is comfortable and pain-free.

If you’ve practiced and feel like you’re positioning baby correctly but they’re still not latching properly, try feeding your baby in a relaxing, quiet space, having more skin-to-skin contact with your baby, and letting them lead while you support their neck, shoulders, and hips. Additionally, you can contact your breastfeeding consultant from the hospital or your midwife if you have one.

RMC is proud to provide International Board-Certified Lactation Consultants (IBCLC)-certified with over 50+ years of breastfeeding experience at our Women’s and Children’s Pavilion.

Dry, Cracked, or Sore Nipples

Your nipples may be a little sore when you first begin breastfeeding as they get used to the sensation. However, if the soreness persists or worsens, this could be a sign of poor latching. If your baby has a good latch, but your nipples are sore, cracked, blistering, or bleeding, there could be another cause contributing to the problem. 

If you need to remove your baby from your breast before they’re done feeding, make sure you release their suction by gently putting a clean finger in the corner of their mouth. In addition to this, ensure you’re using the right size flange when you pump. These tactics will help you avoid nipple trauma, which can contribute to dry, cracked, and sore nipples.

If nipple pain, bleeding, and cracking persists, see your healthcare provider or your baby’s doctor as soon as possible so they can determine what may be the issue.

Engorged Breasts

Engorged breasts are a painful occurrence that happens when the breast becomes swollen with fluid due to blocked milk ducts. They will also be painfully tight and may cause you to run a fever for 24 hours. They can occur if you have a delayed start to breastfeeding, have too much milk/don’t express milk or have enough feedings, or if your baby has a poor latch on your breast.

To get your milk flowing again or avoid engorgement, you can try unrestricted feeding, ensuring you breastfeed as soon as possible after birth and make sure your baby has a proper attachment. 

Low Milk Supply

Feeling like your baby isn’t getting enough milk can be very concerning. Many mothers experience low milk supply for a variety of reasons, including stress, not enough skin-to-skin contact, delivery complications, illness, diabetes, and others.

To increase and maintain a healthy milk supply, you can try increasing your skin-to-skin contact, sleeping in the same room as your baby, breastfeeding exclusively unless medically necessary to supplement with formula, and speaking with a lactation consultant before leaving the hospital.

Mastitis and Blocked Milk Ducts

Mastitis and blocked milk ducts are common breastfeeding challenges that can occur when milk isn’t draining properly from the breast. They can cause discomfort and, if left untreated, may lead to more severe complications. Causes of blocked milk ducts include inadequate milk removal, pressure on the ducts, and irregular feeding patterns. You may have blocked milk ducts if you’re experiencing symptoms of a tender, localized lump or knot on the breast, redness and warmth at the affected area, mild fever, or general malaise.

You can avoid blocked milk ducts with frequent feedings, completely emptying the breast by feeding or pumping, changing your nursing positions, and wearing loose clothing. If a blocked duct is not treated, it can lead to mastitis. It can also be caused by bacteria entering the breast through a cracked nipple or other opening. 

Symptoms of mastitis are similar to those of blocked milk ducts, including breast pain and swelling, redness, and warmth over the affected area, and fever and flu-like symptoms. You can prevent mastitis by quickly treating blocked ducts, completely emptying the breast during feedings or by pumping, keeping good breast hygiene, and antibiotics if it’s caused by a bacterial infection.

Lactation and Breastfeeding Services at RMC

Navigating common breastfeeding challenges can be a transformative journey for new parents. That’s why RMC’s Women’s and Children’s Pavilion stands out as a beacon of support and commitment to patient safety and support. Our certified lactation consultant team consists of registered nurses (RNs) and is available every day to help new moms receive the breastfeeding support they need to feel comfortable and confident before going home with their new bundle of joy. 

Furthermore, we’re proud to provide free breastfeeding classes and educational videos on newborn care and breastfeeding. With a dedicated focus on guiding new parents through the joys and hurdles of breastfeeding, the Pavilion ensures that each family’s journey through parenthood is met with expert care and compassion. Let us be your trusted partner in enhancing the beautiful moments that surround the arrival of a new family member.

Natural Remedies for Postpartum Depression

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It may seem counterintuitive, but studies show that 70–80% of new mothers experience some kind of negative feelings after childbirth. Severe mood swings, also known as the baby blues, commonly occur in women 4–5 days after giving birth and can include feelings of irritability, anxiety, and impatience. However, when symptoms of baby blues are present for 14 or more consecutive days, this could be a sign that the mother is experiencing a more serious condition known as postpartum depression. Symptoms include depressed mood, fatigue, anxiety, poor concentration, crying spells, and insomnia.

In this blog, we’ll discuss natural remedies for postpartum depression and how mothers can find healing after childbirth to feel and be the best parent they can be.

Natural Remedies for Postpartum Depression

Postpartum depression demands the same serious consideration and treatment as major depression. However, due to various reasons, not all new mothers can receive the same treatment that they would if they weren’t postpartum. Multiple factors such as breastfeeding and time constraints make some mothers adverse to common treatments like antidepressant medication or hormone therapy. This leads to them seeking more natural remedies for postpartum depression that are safe for them and their baby.

Exercise

Exercise can be a beneficial natural remedy for postpartum depression. While it’s essential to consult with your healthcare professional for personalized advice, there are multiple ways in which exercise can help. 

Physical activity triggers the release of endorphins, often referred to as “feel-good” hormones. These chemicals can help improve mood and reduce feelings of sadness or anxiety. Additionally, exercise can be an effective stress reliever. It helps to lower cortisol levels, which are associated with stress. Lowering stress levels can contribute to overall mental health. It can also help new mothers struggling with insomnia to have a better quality of sleep.

According to research done in 2008 that studied the effects of exercise on decreasing symptoms of depression after childbirth, postpartum mothers who participated in an exercise support program had fewer symptoms of high depression than the control group of postpartum mothers who only received standard care.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EOA )eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential fats that play a crucial role in brain function and development. While research is ongoing, there is evidence to suggest that omega-3 fatty acids have the potential to serve as natural remedies for postpartum depression.

As a vital component of brain cell membranes, omega-3 fatty acids can influence overall mood regulation. DHA, in particular, is abundant in the brain and is essential for proper brain development and function. Also, omega-3s play a role in the regulation of neurotransmitters, including serotonin and dopamine. These neurotransmitters are also involved in mood regulation, and imbalances have been linked to conditions like depression. 

Additionally, omega-3s may help regulate hormone levels, which are known to be highly unstable during the postpartum period. An article published in the Journal of Midwifery and Women’s Health discusses recent research on the effects of omega-3 fatty acids on women’s mental health during the perinatal period. Most studies indicate that EPA, when taken alone or with DHA and/or antidepressant medication, has shown promising results in treating depression.

Pregnant women should consume omega-3 through foods like salmon, walnuts, chia seeds, flaxseeds, natto, and egg yolks instead of supplements. For those with a history of depression, fish oil supplements in the last trimester and postpartum period may help with postpartum depression symptoms.

Acupuncture

Acupuncture is an alternative therapy that involves the insertion of thin needles into specific points of the body to stimulate energy flow and promote balance. While research is still ongoing, some studies show acupuncture as a promising natural remedy for postpartum depression. Pregnant and postpartum women can benefit from the same advantages of acupuncture as someone who isn’t. These advantages include stress relief through endorphin release, balancing hormones, and pain and anxiety relief.

Discover Natural Remedies for Postpartum with the Help of RMC

At RMC, we understand the unique challenges that mothers face dealing with postpartum depression. We are here to support and empower you on your journey to healing and embracing motherhood. Recognizing the importance of natural remedies, we strive to provide comprehensive care that includes a range of approaches, such as exercise guidance, nutritional support, and alternative therapies like acupuncture.
Our commitment is to ensure that every mother receives personalized care, allowing them to navigate postpartum depression with strength and resilience. Contact us today to see how we can help you heal, regain balance, and become the best versions of yourself as you embark on or continue the incredible journey of motherhood.

My Baby is Breech—What Now?

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Perhaps you’ve heard of a breech baby, or you’ve found out your baby is in a breech position. You might be thinking: What does the word “breech” mean? Is my baby unsafe in a breech position? Can I still have a vaginal birth? Or do I have to give up my planned vaginal birth for cesarean birth?

We know the fear of the unknown—especially during pregnancy, such a precious time in your and your baby’s life—can be scary. Every mother wants her baby to be born healthy, and our goal is to help you take the proper steps toward ensuring your best possible pregnancy and delivery.

Today, we’re here to answer your questions about breech births, offer advice on how to promote the best outcomes for your breech baby, and reassure you that no matter what type of delivery you have, you’re already a fantastic mother.

What Does it Mean When “Baby is Breech?”

Right around your due date, most babies are positioned head-first in your uterus for vaginal delivery. This allows the baby’s head to be the first thing out when they emerge into the outside world for the first time. However, a baby sometimes assumes their delivery position bottom-first or feet-first.

This phenomenon is called a breech birth or a breech baby. Babies can assume a breech presentation early in pregnancy, and most turn to head down on their own by the time of delivery.

Why is My Baby Breech?

Premature babies, babies part of multiple births (twins, triplets, etc.), or babies in the presence of an abnormal level of amniotic fluid or an abnormal shape of a mother’s uterus can all lead to a breech.

As you approach labor and delivery, your doctor will be able to tell you if your baby is breech or not through a physical exam, ultrasound, or both. If your baby is breech, here’s what to expect.

Types of Breech Positions

When in any type of breech position, your baby’s bottom sits in a downward position toward the birth canal, and his or her head is faced upright. There are a few varieties of breech presentations which your baby can take on. These types of breech positions include the frank breech, footling breech, and a complete breech.

Frank Breech

Frank breech babies have their feet near their face with legs sticking straight up in a V shape at the front of their body. This position can make it very challenging for the baby to pass safely past the mother’s pelvis through the birth canal.

Footling Breech

With the baby’s body still in an upright position, a footling breech presentation occurs when a baby’s feet point downward because one or both of their legs are hanging below them, below the baby’s buttocks. When delivered by vaginal breech birth, a footling breech baby’s legs and feet will be the first part of their body to leave the birth canal.

Complete Breech

As if they’re sitting “criss-cross apple sauce style,” a baby in complete or “flexed” breech position will have their feet touching or tucked under their bottom due to their legs being crossed at the front of their body.

Health Risks and Precautions When Your Baby is Breech

You should be seeing your doctor regularly throughout your pregnancy. If your baby is breech, they can tell you early on, monitor the situation, and help you plan what to do. There are several ways that can get most breech babies to the ideal head-first position for normal vaginal delivery, and your doctor may suggest some natural methods to try.

These will likely be the first attempts to help your baby reach a vertex presentation if you’re still in an early pregnancy stage, at a time when there aren’t any immediate health concerns for you or the baby. Another option is to do a procedure called the external cephalic version. If your pregnancy is further along, your doctor may go ahead and schedule a c-section.

External Cephalic Version (ECV)

External Cephalic Version, or ECV, is one way to turn your baby around to a vertex presentation for regular vaginal deliveries. It involves your doctor applying pressure to your stomach to turn the baby from the outside with the help of an ultrasound.

Risks Associated with ECV

Though the risks of ECV are minor and rare, they include:

  • Early-onset labor
  • Umbilical cord prolapse
  • Premature rupture of the membranes
  • Minor blood loss for either you or the baby
  • Fetal distress leading to an emergency c-section

When Do I Avoid ECV?

Many women who have totally normal pregnancies set on a planned vaginal delivery can have ECV, but you shouldn’t have ECV if you have:

  • Vaginal bleeding
  • An abnormally shaped uterus or a reproductive system with abnormal growths
  • Placenta previa is a condition that causes a mother’s uterus to be entirely or partially covered at its opening by a low-lying placenta.
    If your placenta covers your uterus, your doctor will likely perform a cesarean delivery despite your baby’s position.
  • A low level of amniotic fluid in the sac surrounding your baby
  • An abnormal fetal heart with certain birth defects
  • Premature rupture of the membranes
  • Twins or more than one fetus

ECV is usually done in a hospital toward the end of pregnancy, around 37 weeks. Before the procedure, the doctor will do an ultrasound to confirm that your baby is, in fact, breech. They’ll likely use electronic fetal monitoring to check your baby’s heartbeat and ensure it’s normal.

What Happens During an ECV Procedure?

You may be given medicine to relax your uterus and pelvic muscles by injection or IV. It’s completely safe and won’t hurt your baby at all.

You’ll lie down, and your doctor will place their hands on your stomach. After locating the baby’s head, they’ll gently try to turn the baby to the head-first position using gentle pressure. After this, your baby’s heart rate will be monitored again to make sure everything’s still normal.

If the ECV is successful, you shouldn’t have to stay at the hospital, and the likelihood of having a normal vaginal delivery is very high.

Does ECV Guarantee Normal Delivery?

Not necessarily. There is a chance that your baby could turn back around. The success rate of ECV depends on a few different things:

  • How close you are to your due date
  • How much fluid is surrounding your baby
  • How many times you’ve been pregnant
  • How much your baby weighs
  • How the placenta is positioned
  • How your baby is positioned specifically
  • How your baby’s knees are positioned

Vaginal Breech Birth and Other Options

If an ECV is not successful, you still have options. Your doctor will discuss delivery with you, the pros and cons of having a vaginal breech delivery or cesarean delivery (c-section birth), and repeating the ECV closer to your due date.

Natural Methods

Although not backed up by much scientific evidence, natural methods have been known to help encourage your baby to turn on its own. These methods include different exercise positions, certain stimulants, and alternative medicine. Here are a few you could try at home.

Breech or Pelvic Tilt

Lie on the floor with your legs bent and your feet flat on the ground. Raise your pelvis into a bridge position, and hold the position for 10 to 20 minutes. You can try this three times a day, and it may help to try it when your baby is incredibly active and moving around.

Inversion

You can use gravity to help turn your baby by resting in the child’s pose for 10 to 15 minutes. You can also rock back and forth on your hands and knees, making circles with your pelvis to promote activity.

Music

Certain sounds may appeal to and excite your baby! Place headphones or a speaker at the bottom of your stomach to try to encourage them to turn heads down on their own.

Temperature

Much like music, your baby may have a preference for different temperatures. Try placing something cold at the top of your stomach where the baby’s head is. Then place something warm—not hot—near the bottom of your uterus.

Webster technique

This is the chiropractic approach, meant to align your pelvis and hips and relax the uterus. The goal is to physically encourage your baby to turn its head down on its own.

Acupuncture

This ancient practice in Chinese medicine involves placing very fine needles at specific pressure points to balance your body’s energy. It can help relax your uterus and stimulate your baby’s movement.

When Breech Babies Don’t Turn to a Head Down Position

Turning your baby to a head-down position is not always possible, but it’s not necessarily bad if your baby remains breech. Most babies born breech are born healthy!

Some breech babies can still be safely delivered vaginally, although most doctors perform breech deliveries by cesarean delivery instead. This is due to a slightly elevated risk for complications for breech babies born vaginally.

Some risks associated with delivering your breech baby vaginally include:

  • An injury during or after delivery
  • An injury where the baby’s hip socket and thigh bone become separated
  • Umbilical cord prolapse or complications—it can be flattened during delivery, which can cause brain and nerve damage due to a lack of the baby’s supply of oxygen from the damaged umbilical cord

Remember that breech babies are common and don’t necessarily indicate any serious problems. Consult your doctor and figure out what will work best for you and your baby.

For More Advice on Delivering A Breech Baby + More

Whether you know you’re giving birth to a breech baby, need advice on breastfeeding, or need tips on infant care, we’re here for you!

Our maternal medical care team in the Women and Children’s Pavilion at RMC in Anniston welcomes more than 2,000 newborns each year. We have a team of specially trained OB Nurses, board-certified physicians, and top-of-the-line labor, delivery, and recovery care systems.

For all the pregnancy advice and support you need, contact Regional Medical Center—and check out our maternity blog—today!