On average, 10-12 pounds are lost immediately after delivery and another 5 pounds is lost a week after. The rest of the weight that is normally gained during pregnancy will gradually fall off over the post-partum months. However, the issue is when women gain a little (or a lot of) extra weight—I’ve seen women gain upwards of 60 lbs, which is well beyond the expected gain! Getting back on track is possible to do in a way that is not too stressful for you or for your baby. In general, a safe weight-loss goal beginning 6 weeks after birth is to lose 1 pound per week, which should generally be achievable with a good diet and moderate exercise. Things to consider when striving for healthy weight loss: Breastfeeding · Breastfeeding is a helpful tool because your body’s fat stores will be used for making breast milk. So not only do you get all important bonding time with baby through breastfeeding, but those calories are being used to nourish him/her. Nutrition · Good nutrition is important for continued reproductive health, adequate breast milk production for those breastfeeding, emotional wellness, regaining strength and energy, and so many other things. · Many cultures feed the mother nourishing foods to rebuild her blood and impart strength and energy. From a Traditional Chinese Medicine perspective, cold foods are avoided and warm, simple soups and stews are prepared that contain grains such as rice and barley, small amounts of meat, and root vegetables. Chicken and eggs are also commonly given foods. · Nutrient dense foods are best, like a yogurt smoothie with fresh fruits or vegetables gives you protein, minerals and vitamins. · Protein: needs aren’t increased from pregnancy to lactation, in fact they may be slightly less. Nevertheless, be sure to eat high-quality protein foods, including beans, legumes, tofu, nuts and seeds, and lean meat. · Carbohydrates: complex carbohydrates found in whole grains are best, such as: whole wheat, brown rice, millet, buckwheat, barley, oats, and quinoa, among others. · Vitamins and minerals: several servings of fruits and vegetables daily, along with nuts and seeds, whole grains and some dairy products should provide ample nutrients for you and baby. Although whole food nutrients are best, if you’re really busy and just cannot eat as well, a supplement like a good multivitamin can be helpful. · Fats: Healthy fats are important for maintaining breast milk and for your baby’s growing brain. Nuts and seeds, avocados, fish, and olive oil all contain healthy fats. If you use a fish oil product, using one that is higher in DHA while your baby is under 2 years is beneficial because they need more DHA than EPA for brain growth and development. Flaxseed oil (1-2 tbsp daily) and evening primrose oil (1500-2000 mg daily) can also be used as supplemental sources of essential fatty acids. Butter can be eaten in moderation, and always choose butter over margarine. · Water: not only will drinking plenty of water help with breast milk supply, it also prevents fatigue, depression and constipation. Ten 8-ounce glasses of water each day is recommended while breastfeeding. Keeping water in easy to reach places and packing a water bottle in the diaper bag can be helpful ways to remind you to get your water intake. Note about dieting/ severe caloric restriction: the postpartum period is not the time to be worrying excessively about counting calories and losing large amounts of weight. The safest and easiest way to lose the extra pregnancy weight is to establish a healthy diet that maximizes nutrients and minimizes empty carbs, unnecessary fats and sugars (eg. chips, pastries, desserts.) Don’t Compare Yourself to Others · We all are guilty of comparing ourselves to other women. However, worrying that you aren’t losing your weight after birth as fast as the woman next door is not going to be helpful. Stress causes the release of stress hormones like cortisol, and too much cortisol will hinder any weight loss efforts you might try. Seek Professional Help · The best time to talk to your ND, midwife, or OB/GYN is before birth. Your regular check up is a time to check in on your weight gain to make sure it’s within the recommended range. You can still talk to your health care provider after baby is born about your weight loss goals. Everyone is unique and has different rates of metabolism. They will be able to let you know if you have gained more weight than recommended during pregnancy and help monitor you as you work towards healthy weight loss. Ask for Help · Feeling overwhelmed trying to care for a new baby and yourself? Don’t be afraid to ask for support. Ask your Mom if she can help you make a few freezer meals that you can thaw and heat up on another day. Ask a friend if they’ll watch the baby while you make some healthy snacks. You don’t have to do everything on your own. Note: Specific treatment suggestions are best discussed with your Naturopathic Doctor as each person is unique! References: Romm, A. (2002) Natural Health after Birth. Healing Arts Press. Pitchford. P. (2002) Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd Ed.) North Atlantic Books.
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Cold and Flu season stats Over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). Without doing lab testing, it is very difficult for doctors to determine the difference between the two. Both last for days and rarely lead to death or serious illness. According to a recent Cochrane review, the flu vaccine might only be effective against Influenza A and B, which represents about 10% of all circulating viruses (Jefferson et al, 2013). The authors’ conclusion from that review was, “Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost. There is no evidence that they affect complications, such as pneumonia, or transmission.” (Jefferson et al., 2013). Period of contagiousness You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time. How flu spreads Most experts believe that flu viruses spread mainly by droplets made when people with the flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose. What Can We Do? There are many things we can do to help prevent illness throughout the winter season. Basic Strategies: 1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function 2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system. 3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent cold and flus. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currants, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc. 4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties, helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked) 5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weigh 150lbs, you should consume 75oz. of water a day) 6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little non-restorative sleep is known to weaken the immune system. 7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lympathic flow, both of which help boost the immune system. 8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can weaken the immune system, making you more susceptible to infections. 9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to prevent the spread of infection. 10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed. Herbal Teas In a Harvard study, they found that people who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too. Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Note: This information is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider. Resources: Center for Disease Control and Prevention. (2013). Seasonal Influenza: Key Facts about Influenza (Flu) & Flu Vaccine. http://www.cdc.gov/flu/keyfacts.htm Hoffmann, D. (2003). Medical Herbalism: The Formulation and Preparation of Herbal Medicines. Healing Arts Press. Print. Jefferson et al. (2013). Vaccines to prevent influenza in health adults. http://summaries.cochrane.org/CD001269/vaccines-to-prevent-influenza-in-healthy-adults. Ontario Association of Naturopathic Doctors. (2013). Staying Healthy in Cold and Flu Season. http://www.oand.org/staying-healthy-in-cold-and-flu-season/ Public Health Agency of Canada. (Nov 2, 2013). Flu Watch: Influenza/ILI Activity (geographic spread). http://www.phac-aspc.gc.ca/fluwatch/13-14/w44_13/pdf/fw2013-44-eng.pdf Now we all know how difficult it can be to keep our health goals during the holiday season. There are so many parties to attend or host, shopping to do, decorations to hang, the list seems endless. For many, the first thing to go is remembering to eat healthy and exercise. So here are a few suggestions to make health more a part of your holiday season. 1. 30 seconds of squats! - That’s right, just 30 seconds of squats is enough to activate glucose receptors in your quad muscles, which can significantly impact your blood sugar levels in a positive way. Doing this before any meal, can really help improve how your body utilizes glucose. 2. Parking the car further away from the store - I realize this is nothing new to most people, but if you feel strapped for time and you’re already not keeping with your usual exercise regime (or you have not established one yet) then building in that little extra distance can help keep you active during this busy season without setting aside a designated ½ hour or more on top of your to do list. 3. Making creative healthy treats - The holidays are filled with all kinds of treats and goodies that are all too tempting to pass on all of them. So why not help yourself and your dinner guests by putting out some healthier options for treats. For example there are lots of great recipes for vegan and raw desserts that often use less sugar or no sugar and taste just as good as the sugar filled original. One of my favourite desserts is Avocado chocolate pudding. Recipe for Avocado Chocolate Pudding Ingredients 2 Tbsp cocoa powder 1 Tbsp virgin coconut oil 2 avocados 1/4 cup agave syrup, maple syrup, or honey (or any combination thereof) 2 tsp vanilla extract Feel free to play around with the recipe. For example, if you like a little extra spice then add a small amount of cayenne pepper. 4. Being mindful when eating - With so many parties and opportunities to eat and overeat during the holiday season it is no wonder most people gain a few extra pounds. Instead of pilling your plate really high and then talking distractedly to your friends and family, try taking a little less food and being a little more present and aware as you eat. This can help reduce mindless consumption of calories, and thus reduce your concern about extra pounds gained in January when you return to the gym. 5. Take a meditation break - The benefits are so numerous now for reducing stress and research is really showing the power of meditation to do just that. So if stress is threatening to overwhelm you try taking a 5-10 min meditation break, and if even that much time seems too daunting then just take 10 deep breaths. All this will help lower your blood pressure, induce calm, and improve immune function. Lastly, just have a wonderful Holiday Season and a Happy New Year. Are You Feeling Anxious or Worried? 10 Ways to Get rid of Worry! 1. Eat Real, Whole Food - Eating like your grandparents used to eat instead of consuming highly processed foods that are low in nutrition value. This kind of eating provides essential nutrients for building neurotransmitters (eg. GABA) essential for calming the brain and body 2. Eat Breakfast - Including protein (eggs, meat, fish, nuts/nut butters) helps keep blood sugar levels at a more steady level throughout the day, which can reduce feeling anxious and stressed 3. Eat 3 meals a day, with 2 healthy snacks - Helps keep blood sugar levels even when you eat regularly to maintain levels before they drop. Healthy Snack Ideas: boiled egg, veggies and hummus, fruit with nut butter, leftovers (a drumstick or ¼ size portion) or nuts/seeds. Traveling, seeds and nuts are easy to pack and can make you feel more satisfied while helping maintain blood sugar levels and mood. Pumpkin seeds for example give you tryptophan and zinc, which both help with mood and anxiety. 4. Rethink Coffee - This is especially important if coffee makes you more anxious and affects your sleep. Perhaps a nice herbal or non-caffeinated tea would be a better choice. Chamomile can be nice and calming, or Rooibos is rich in antioxidants. 5. Consider your Gluten Intake - Some people find that gluten has an effect on their energy and mood. Why not try a little two-week experiment where you eliminate gluten, then add it back in and see if gluten has an impact on your mood. 6. Get outside and do some exercise! - Exercise on its own can elevate serotonin levels, which is a key player in your mood (making you feel less sad or worried). Getting outside to exercise can really help compound the benefits as research is showing many beneficial effects on the brain and body in general by spending some time in nature. 7. Enjoy Yoga and/or Meditation Regularly - yoga, tai chi and meditation/visualization can have a dramatic effect on GABA levels (calming neurotransmitter). More GABA can help you feel less overwhelmed. 8. Good vitamin boost! - A good quality multivitamin, with B vitamins and essential amino acids (especially tryptophan or tyrosine) can help to alleviate stress and anxiety. Make sure you consult with your health care provider before adding or changing your current regimen. 9. Take some down time - Taking some time for yourself to relax and recharge is very important for controlling stress and anxiety. Learn to say no when you need to and make taking care of yourself a priority. 10. Make and Keep a Schedule - A lot of people fret and stress about the long list of ‘to dos’. Take some time to develop a schedule, either at the beginning or end of each day and be realistic about what can be accomplished in that day then focus on accomplishing one task at a time and be proud of your accomplishments for that day. |
Sarah Connors
I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone. Archives
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