So You've Stopped Breastfeeding! Now What?

So, you've made the decision to wean your little one. Congratulations! It's a big step, and it's okay to feel a mix of emotions. Breastfeeding is a rewarding experience, but it eventually comes to an end. Whether you’ve chosen to stop breastfeeding abruptly or have gradually weaned your baby, your body will naturally reduce milk production. 

One of the things you might be wondering is: When will my milk finally dry up?

Second, instead of simply discarding excess milk, how can I make use of it during this transition period?

This process can take time, and it often comes with challenges like engorgement or leaking. 

Keep reading....

When Will Milk Production Stop?

How soon milk production stops depends on two main things...

1. Gradual Weaning vs. Sudden Weaning
2. How Often You Pump or Nurse

After you stop breastfeeding, your body will gradually adjust to the reduced demand for milk. The timeline for this process can vary widely based on factors like how abruptly you stop, how often you pumped or nursed, and how your body responds. Here's an overview of what to expect:

Gradual Weaning: If you reduce breastfeeding sessions slowly, your milk production will decrease over time. This typically takes several weeks to a few months. Gradual weaning minimizes discomfort and reduces the likelihood of issues like engorgement.

Sudden Weaning: If you stop breastfeeding abruptly, your milk supply may persist for a while. Full cessation of milk production can take up to 2 weeks, and sometimes longer, if your body doesn’t receive clear signals to stop producing milk.

The frequency of breastfeeding or pumping sessions directly affects how quickly your milk supply decreases. Reducing the number of nursing or pumping sessions gradually signals to your body that it no longer needs to produce milk. Conversely, abrupt cessation may result in more prolonged milk production.

How to Speed Up the Process...

If you're eager to stop milk production sooner, there are several methods you can use. However, it's important to approach the process gently to avoid complications like clogged ducts or mastitis.

1. Gradual Weaning

Gradual weaning is the most effective and gentle approach. By dropping one breastfeeding session at a time, your milk production will naturally decrease without overwhelming your body. This process may take 1 to 3 months, depending on how quickly you reduce nursing sessions.

2. Expressing Small Amounts of Milk

If you're feeling overly full, expressing a small amount of milk can help alleviate discomfort. However, avoid fully emptying your breasts, as doing so may signal to your body that more milk is needed. The goal is to reduce milk gradually, not to trigger more production.

3. Herbal Remedies

Certain herbs, such as sage, peppermint, and parsley, are believed to help reduce milk supply. Drinking peppermint tea or adding sage to your meals may support the drying-up process. Always consult your healthcare provider before using any herbal remedies to ensure they’re safe for you.

4. Cold Compresses

Cold packs or cabbage leaves placed on your breasts can reduce swelling and discomfort. Cabbage leaves, in particular, are commonly used to alleviate engorgement and signal to the body to decrease milk production. Apply cold compresses for 15-20 minutes a few times a day for relief.

5. Tight Bras or Binding

Wearing a snug, supportive bra (preferably without underwires to prevent blocked ducts) can provide gentle pressure on your breasts, helping reduce milk production. Some women find that binding their breasts with a sports bra helps, but be cautious not to apply too much pressure.

How To Avoid Leaky Breasts...

Milk leaks are common as your body adjusts to no longer breastfeeding. Here's how you can manage or avoid leaks during this period:

1. Nursing Pads

Nursing pads are essential for catching leaks, especially in the first few weeks after weaning. Choose absorbent pads that keep you comfortable and protect your clothes from stains.

2. Tight-Fitting Clothing or Layers

Wearing tighter tops or layering your clothing can help conceal any accidental leaks. If you're worried about leakage, carrying an extra layer to change into can prevent any embarrassing moments.

3. Cold Compresses

To reduce milk production and prevent leaks, apply cold compresses or ice packs to your breasts. Just like with cabbage leaves, the cold can help decrease swelling and signal to your body that milk production should slow.

4. Avoid Stimulation

Activities that stimulate the breasts, such as hot showers or physical touch, can trigger milk production. To avoid leaks, try to minimize unnecessary stimulation during the transition phase.

5. Supportive Bra

Wearing a supportive bra can help prevent milk leakage by providing gentle pressure on your breasts. A sports bra is a great option as it helps keep everything in place while preventing discomfort.

What To Do With That Unused Milk...

If you find yourself with excess milk during the transition, there’s no need to waste it. Here are some suggestions for using or storing milk rather than throwing it away:

1. Donate to a Milk Bank

If your milk supply is still abundant, consider donating it to a milk bank. Many hospitals and milk banks accept donations from nursing mothers, helping babies in need who may not have access to breast milk. Donating milk is a generous way to ensure that your milk is still benefiting infants.

2. Store for Future Use

If you plan to have more children, you can store your milk in a freezer for later use. Breast milk can be frozen for up to six months, allowing you to preserve it for future feedings. Make sure to label each storage bag with the date it was expressed.

3. Use It for Baby Care

Even if your baby has stopped breastfeeding, you can still use your breast milk in other ways. For example, breast milk can be used as a soothing remedy for diaper rashes or as an eye drop for eye infections. Some mothers also use it for skincare—applying breast milk to cracked or irritated skin can help promote healing.

4. Give It to Pets

Some pet owners have found that their animals (like dogs or cats) enjoy the nutritional benefits of breast milk. If you're comfortable with it, you could offer some of your excess milk to your pets, but be sure to consult with your veterinarian first to ensure it's safe.

5. Make Breast Milk Ice Cream or Soap

For a more creative approach, some people make homemade breast milk ice cream or use it as an ingredient in natural soaps. While this may not be for everyone, it’s an option for those looking to use their milk in unique and fun ways.

Take Away

Every woman’s experience with weaning and stopping milk production is different, so be patient with yourself during this transition. Gradual weaning is the best method for reducing milk production without discomfort, and there are several ways to manage leaks. Additionally, instead of discarding excess milk, consider donating it, storing it for future use, or finding other creative ways to use it. In time, your body will adjust, and you’ll be able to move forward with confidence in this new phase of motherhood.

Disclaimer: This information is for general informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for any health concerns or before making any decisions related to your health or the health of your child.

Debunking Deworming: Necessity, Precautions, Frequency, and Natural Remedies

Disclaimer: This blog is for informational purposes only. Please consult your health care provider before pursuing any treatment or taking any medications.

Deworming, once a routine practice primarily associated with pets and livestock, has become increasingly prevalent in human healthcare discussions. With concerns about parasitic infections and their potential health implications, the question arises: Is deworming necessary for humans? How often should it be done? And are there natural alternatives to conventional medications? In this blog, we delve into these questions to provide a comprehensive understanding of deworming.

In the realm of public health, seemingly small actions can yield tremendous benefits. One such action is deworming, a practice crucial for combating parasitic infections that afflict millions worldwide. However, the approach to deworming is often fragmented, with efforts focused solely on children. In this blog, we also explore why it's essential to adopt a comprehensive strategy by deworming entire families.

Is Deworming Necessary?

The necessity of deworming depends on various factors, including geographical location, sanitation standards, and individual health conditions. In regions with poor sanitation and high rates of parasitic infections, deworming is often recommended as a preventive measure to reduce the risk of illness. However, in areas with better hygiene practices and lower parasite prevalence, the need for routine deworming may be less pronounced.

Individual health history and lifestyle also play a role. Those who travel to regions with known parasitic risks or engage in activities that increase exposure to parasites, such as consuming undercooked meat or contaminated water, may benefit from periodic deworming. Additionally, certain symptoms, such as persistent gastrointestinal issues or unexplained weight loss, may warrant evaluation for parasitic infections.

How Often Should Deworming Occur?

The frequency of deworming varies depending on factors such as age, risk factors, and medical history. For children living in high-risk areas, periodic deworming as recommended by healthcare professionals or public health authorities may be necessary to prevent infections and associated complications. In other cases, deworming may be done on an as-needed basis, guided by symptoms or specific risk factors.

For adults, especially those without significant risk factors or symptoms, routine deworming may not be necessary. Instead, maintaining good hygiene practices, such as washing hands before meals and after using the restroom, and consuming safe, properly prepared food and water, can help minimize the risk of parasitic infections.

Understanding Deworming

Parasitic worms, or helminths, are insidious creatures that thrive in the human body, particularly in regions with poor sanitation and limited access to clean water. These worms, including roundworms, hookworms, and whipworms, can cause a range of health issues, from malnutrition and anemia to stunted growth and cognitive impairments, especially in children.

Deworming involves administering medication to rid the body of these parasites. The most common deworming drugs, such as albendazole and mebendazole, are safe, inexpensive, and highly effective when used correctly. They work by either paralyzing or killing the worms, which are then expelled from the body through stool.

Deworming Pregnant Women

See the World Health Organization's (WHO) recommendation for deworming pregnant women here. 

Deworming during pregnancy and lactation is a topic that requires careful consideration due to potential risks to both the mother and the developing fetus or breastfeeding infant. Here's a breakdown of when deworming should occur in pregnant women and breastfeeding moms:

1. Risk Assessment: Before initiating any deworming treatment, pregnant women should consult their healthcare providers. Factors such as the prevalence of parasitic infections in the region, the woman's medical history, and any symptoms suggestive of parasitic infections should be considered.

2. Timing: Deworming during pregnancy is typically recommended during the second trimester. This timing minimizes potential risks to the developing fetus while still addressing any parasitic infections that may pose a threat to maternal and fetal health.

3. Medication Choice: The choice of deworming medication is crucial during pregnancy. Certain anthelmintic drugs, such as albendazole and mebendazole, are considered safe for use during pregnancy when the benefits outweigh the risks. However, praziquantel, another commonly used deworming medication, is not recommended during pregnancy due to limited safety data.

4. Supervised Administration: Deworming medications should be administered under the supervision of a healthcare provider to ensure appropriate dosing and to monitor for any adverse effects. Pregnant women should avoid self-medicating or taking over-the-counter deworming drugs without medical guidance.

5. Follow-Up: After deworming, pregnant women should follow-up with their health care provider to monitor for treatment effectiveness and any potential complications. Repeat deworming may be necessary if the risk of reinfection remains high. 

Deworming Breastfeeding Women

1. Assessment of Risk: Similar to pregnant women, breastfeeding mothers should undergo a risk assessment, with their health care provider (s), to determine the need for deworming. Factors such as the mother's medical history, geographical location, and potential exposure to parasitic infections should be considered.

2. Medication Safety: When deworming breastfeeding mothers, the safety of the medication for both the mother and the infant must be carefully evaluated. Some deworming drugs, such as albendazole and mebendazole, are considered compatible with breastfeeding, as only minimal amounts are excreted in breast milk.

3. Timing: Deworming can generally be undertaken while breastfeeding, but the timing may vary depending on individual circumstances and the specific medication used. Healthcare providers may recommend deworming during breastfeeding to minimize the risk of maternal complications and to prevent transmission of parasites to the infant through breast milk.

4. Monitoring: Breastfeeding mothers should be monitored for any adverse effects of deworming medications, both for their own well-being and to ensure the safety of the breastfeeding infant. Any concerns or unusual symptoms should be promptly reported to a healthcare provider.

5. Continued Breastfeeding: In most cases, deworming should not interrupt breastfeeding. The benefits of breastfeeding typically outweigh the potential risks associated with deworming medications, especially when medications deemed safe for breastfeeding are used.

 The Child-Centric Deworming Approach

Historically, deworming efforts have primarily targeted school-age children. This focus stems from the recognition that children are especially vulnerable to the detrimental effects of parasitic infections. Schools serve as convenient platforms for mass deworming campaigns, making it easier to reach large numbers of children efficiently.

Undoubtedly, deworming children is crucial. By reducing the parasite burden in young bodies, we can mitigate immediate health risks and improve overall well-being. Additionally, deworming has been shown to enhance school attendance and cognitive development, leading to better educational outcomes.

The Case for Deworming The Entire Family

While deworming children is undeniably beneficial, it's equally important to extend these efforts to the entire family. Here's why:

1. Transmission Prevention: Parasitic infections spread within households through contaminated food, water, and close contact. By treating only children, we neglect adults who may also harbor these parasites. Deworming the entire family disrupts the cycle of transmission, reducing the likelihood of reinfection.

2. Protecting Vulnerable Groups: Infants, pregnant women, and the elderly are particularly susceptible to the adverse effects of parasitic infections. Including these vulnerable groups in deworming initiatives safeguards their health and well-being, preventing severe complications that can arise from untreated infections.

3. Community-wide Impact: Families are interconnected units within communities. By deworming entire families, we create a ripple effect that extends beyond individual households. This holistic approach fosters community-wide health improvements, contributing to the broader goal of disease control and prevention.

4. Resource Optimization: While targeting just children may seem cost-effective, it overlooks the long-term benefits of comprehensive deworming. By investing in the health of entire families, we maximize the impact of deworming programs and minimize the likelihood of future outbreaks, ultimately reducing the economic burden of parasitic infections on healthcare systems.

Exploring Natural Deworming Remedies

While conventional deworming medications remain the standard of care in many cases, natural remedies may offer alternative options for those seeking complementary approaches or who prefer natural interventions. Ultimately, the goal of deworming is to promote optimal health and well-being by minimizing the risk of parasitic infections and their associated complications.

By understanding the factors influencing deworming decisions and exploring various treatment options, individuals can make informed choices that align with their health goals and preferences. Whether opting for conventional medications or natural remedies, prioritizing preventive measures and maintaining good hygiene practices are essential steps in safeguarding against parasitic infections.

While conventional deworming medications are effective and widely used, some individuals may prefer natural alternatives. Here are some natural remedies that are purported to have deworming properties:

1. Garlic: Known for its antimicrobial properties, garlic has been traditionally used to combat parasites. Consuming raw garlic or garlic supplements may help deter certain types of parasites.

2. Pumpkin Seeds: Pumpkin seeds contain compounds believed to have anthelmintic (anti-parasitic) effects. Eating raw pumpkin seeds or drinking pumpkin seed extract may help expel intestinal parasites.

3. Papaya Seeds: Papaya seeds contain enzymes that may aid in the expulsion of intestinal worms. Grinding papaya seeds and mixing them with honey or juice is a common method of consumption for deworming purposes.

4. Wormwood: Wormwood, a bitter herb, has a long history of use in traditional medicine for expelling parasites. However, caution should be exercised as high doses can be toxic.

5. Turmeric: Curcumin, the active compound in turmeric, exhibits anti-parasitic properties. Incorporating turmeric into cooking or consuming it as a supplement may support overall digestive health.

Take Away

Deworming is a simple yet powerful intervention that can transform lives and communities. The necessity of deworming, the frequency of administration, and the choice between conventional medications and natural remedies are nuanced topics that depend on individual circumstances and risk factors. Consulting with a healthcare professional is crucial for personalized recommendations based on factors such as age, medical history, and geographical location.

Deworming during pregnancy and breastfeeding requires careful consideration of the risks and benefits for both the mother and the developing fetus or breastfeeding infant. Healthcare providers play a crucial role in assessing the need for deworming, selecting appropriate medications, and monitoring for any adverse effects. By following recommended guidelines and seeking medical guidance, pregnant women and breastfeeding mothers can address parasitic infections effectively while safeguarding maternal and infant health.

If deworming is necessary, adopting a comprehensive approach by deworming entire families is imperative for maximizing health benefits, preventing transmission, and promoting sustainable outcomes. 

First-Time Mother Advice

Best advice for 1st time mothers...💜

As a first-time mother, it's normal to feel overwhelmed and unsure about what to expect. Here are some tips that may help:

Trust yourself: You have instincts that will guide you in your mothering journey. Trust yourself and your abilities as a mother.

Take Care of Yourself: Make sure to take care of yourself physically and emotionally. Get enough sleep, eat well, and seek support when you need it.

Build a Support Network: Surround yourself with people who can provide emotional support, practical assistance, and advice. This can include friends, family members, and other new parents.

Learn About Baby Care: Familiarize yourself with basic baby care techniques such as feeding, diapering, and soothing a crying babysoothing a crying baby.

Be Flexible: Remember that every baby is different and what works for one baby may not work for another. Be willing to adapt and try different approaches.

Expect The Mess: Parenting is messy, both literally and figuratively. Don't be afraid to make mistakes, and don't expect everything to be perfect.

Ask For Help: Don't be afraid to ask for help, whether it's from your partner, family members, or friends. You don't have to do everything on your own.

Enjoy The Moment: Try to slow down and enjoy the experience of being a new parent. These early months will go by quickly, and you'll want to savor the memories.

Remember, every mother and every baby is unique, and there is no one "right" way to do things. The most important thing is to be kind to yourself and to enjoy this special time with your new baby.

3 Surprising Pregnancy Things

Disclaimer: This is not medical advice, just a mama sharing her experiences. Always consult with your healthcare providers. Also, reader discretion is advised because I'm really getting into it. 💜

Believe it or not I spent most of my life educating myself about the early stages of motherhood (the expecting stage). From being an older sister to watching countless episodes of 'A Baby Story' on TLC and other similar docuseries... not to mention the YouTube mommy bloggers sharing their birth stories and who were my secret besties; I soaked up ALL the motherhood stories.  

Despite all this information, there was quite a bit about pregnancy, labour and delivery and post partum recovery that really took me by surprise. Here goes a few of the things that really stood out:

1. Extreme pregnancy cravings. I knew pregnant women craved food and sometimes lots of food or even non food items like chalk. However, I never anticipated that I would have strange food cravings particularly for spicey food (I'm talking about really spicey food). While pregnant my perfect lunch was extra spicey jerk pork with ginger beer. As harsh on the stomach as that sounds; It was definitely the heat for me. I later found out, via mom forums, that the soda part was actually a common pregnancy craving/favourite.

2. Epidural surprises. I have to tell you that pain management has surprised me for every single Labour and Delivery I've had. The first issue I had with the epidural was that I didn't want one. It was just the idea of someone messing with my spine that completely had me against it. Mentally I prepared myself to ask for non intrusive pain medication and to take deep breaths and sing. But let me tell you, contractions are no joke and especially if they are induced ones. After singing every song I knew I started 'singing' for the anesthesiologist to give me that epidural. 

Once I got comfortable with the idea of an epidural, in my other labours I had issues with the epidural wearing of. Didn't know that was a thing. I remember one time feeling for pain and getting a top up from the anesthesiologist or a redosing and waking up not feeling anything from my neck down. While it was great not feeling pain...there was the panic of 'is this numbness permanent?' I literally had to pretend push my baby out without feeling a thing but eventually and thankfully, feeling returned to the rest of my body. I had never been so happy to walk until that day!

Then I've also had the experience of the epidural wearing out and being so far along that getting more epidural was out of the question. 

In summary, you may plan not to get an epidural and change your mind. You may get too much and not feel a thing . You may get an epidural and wears off so you still end feeling the whole thing. 

3. Morning Sickness after giving birth. Well it's not really morning sickness but a range of medical conditions can cause you to feel nauseous and even cause vomiting after giving birth. From Hyperemisis Gravidarum (HG) to GERD to gall bladder stones...or from just the organs in the body readjusting themselves as the uterus shrinks and contracts. Having some Gas-X or antacids on hand may be helpful. 

As always, consult your health care provider before taking anything over the counter and especially if you are breastfeeding. 

After Birth Checklist

So you’ve survived labour and your bouncing beautiful babies are here.  Here are some administrative and or lifestyle things that many newborn moms consider after baby is here. 

Medical

Identifying highly recommended caregivers, especially if you don’t already have a Family Doctor for your little one(s). You can also ask your birthing centre or hospital for recommendations as a start; but be sure to do your own due diligence. 

• Paediatrician 
• Paediatric Dentist 
• Optometrist 

 

Administrative 

Birth Registration & Certificate

Legacy planning. If you have a will, update it to include your newborn and key information such as what your wishes are for their care incase something happens to either parent. If no will. Look into creating one with a lawyer, financial institution (especially if you are interested in setting up a Trust for your child) or online will writing service. 

Health/Life Insurance. Add your newborn to all your insurance policies. 

Banking Information. Check with your bank to see who is listed as beneficiary on your investments and update as needed. 

Education fund. Tertiary education is pricey so there’s no time like the present to start saving toward’s your little one’s College/University education. 

Passport Application 

Religious/Cultural

 

Circumcision(For Baby Boys)

Ear Piercing(For Baby Girls)

Baby Blessing/Baptism/Christening & God Parents 

Child Care

Caregiver Training/Briefing. As a new mom you’re often encouraged to take all the help you can get from your village. I want to add to this by saying that it’s important to go over childcare basics and safety with your friends or loved ones who may not be accustomed to caring for a small child or for those who have not done it in years. The last thing you want is to leave your child with someone who is well intentioned but ill prepared to care for your littlest one. 

Drop In Day Care. Identify a good quality drop in daycare centre close to you in the event you have urgent need for child care. 

Day care registration/Waitlist. For longer term childcare in the event of going back to work etc. The earlier you register for a daycare; the better. Words spreads fast in Mama world and the best daycares usually get booked up faster. 

Sentimental Planning

They grow up so fast may be sound like a cliche but it is so true. So now is a good time to determine your budget for capturing memories. Do you want professional newborn and milestone photos or do you want to DIY? Both have different budgetary demands. One this is certain is that you need to figure out how you plan to store all the cute photos and videos. Will you get an external hard drive, extra memory cards? A photo book service extra cloud storage? These are all things to consider. 

• Newborn Announcement
• Update Baby Book

5 Non-Sexual Ways To Induce Labour

Disclaimer: This is not medical advice just the lived experiences of a mama. Consult your healthcare professional for medical advice.

So your due date is here or near and your little womb tenant is showing no indication of vacating the premise. So you wonder, what are some ways (short of an eviction notice) that you can safely encourage your tenant to happily leave their cozy home? 

Below are some strategies that expecting moms have used to induce labour. Keep in mind that none of these strategies may work for you. Sorry to be so blunt. 💜 

Here goes:

Strategy 1: Take a long walk. Even if it doesn't get your contractions going it's great exercise pre labour and a good way to destress especially if you bring a loved one (s) along.

Strategy 2: Eating spicy food. Apparently the secret is in the spice. It may be spicy enough to make your baby want out. 

Strategy 3: Eating a whole pineapple. If it doesn't get the baby out at least you would have enjoyed a delicious fruit, that is normally shared, all by yourself.

Strategy 4: Drinking Raspberry Leaf Tea. Many expecting moms swear by this.

Strategy 5: You can try talking to your tenant (I mean baby) as calmly as possible and see if they will listen and willingly vacate the premises. 

Happy and safe delivery to you mama! 💜

Healthcare Items for Babies from A-Z

As cold and flu season is fast approaching in another Covid 19 pandemic; you may want to stock up on the health care items that you may need for your growing family. When taking care of our own health or the health of our children you can first look to natural remedies. However, while nature has many answers for ills and ails we cannot rule out the wonders of modern day medication for certain illnesses. So here goes a list of items you may consider having on hand for your little one (s) 💜

A- Anti-histamine . After Bite . Antibiotic Ointment 

B-  Bandaids . Baby Proofing Kit

C- Cotton Balls . Calamine Lotion for itches 

D- D Drops (Vitamin D)  

E- Exzcema care products . Essential Oils 

F- First Aid Kit . Floss

G- Gripe Water (non alcoholic) 

H- Humidifier

I- Insect repellant for babies . Ice packs for scrapes and bruises 

J- Jolly jumper head rest set for use in rockers, car seats etc. 

K- Kid’s After Bite 

L- Lotion (sensitive) 

M- Multivitamins . (Baby) Monitor 

N- Nasal Aspirator . Nail Clip/File . Noise cancelling ear muffs 

O- Oils (baby safe) whether coconut or olive a good oil routine can help keep your baby’s skin and hair healthy and moisturized . Ointments such as a Vitamin E ointment can prevent scarring from a scrape.

P- Pain relief medication for babies like Children’s Tylenol . Popsicle maker for a swollen lip.

Q- Q-Tips

R- Rubbing Alcohol

S- Sunscreen . Stair Gates . 

T- Thermometer . Teething Rings & Mittens . Toothbrush 

U- UVF stroller covers, sunglasses, face shields

V- Vick’s Baby Rub . (Swim) Vest. Vaseline . Vaporizer

W- Water filter . (Crib) Wedge for babies with reflux . Wash cloths to clean gums and young teeth

X- X-ray radiation lead apron for Paediatric dental procedures if it’s a concern for you and if it’s something you need. 

Y- Yoghurt baby treats for the healthy probiotics . Your love and care 

Z- Zinc ointment to treat diaper rash like Sudafed etc.

Disclaimer: This is not medical advice just the experiences and opinions of a mom of 3. If your child falls ill please consult their healthcare provider. 

Exercise & Pregnancy: The Benefits

Dear Expecting Mom,

If no one ever told you, let me be the first...Pregnancy is a sport and Labour is the Championship game. Well you already know that because you made it through try offs 😅

Ok in all seriousness...

Exercise is a very important aspect of maintaining a healthy pregnancy and having a straightforward labour and delivery. Here are 10 ways in which exercise can do a pregnant body good:

1. Boost in Energy. As the saying goes ‘to exercise you need energy and to get energy you need to exercise.’ This can be challenging especially in the first and third trimester when a Mama is doggone tired. If you can muster enough will power to go for a walk, climb some stairs or do some stretches you will definitely get a boost in energy to push you through your pregnant and tired days. 

2. Builds endurance for the big push. Back to that thing of labour being the Championship game... No athlete goes into a championship game unprepared. Some level of physical training is required. Especially because your L&D most likely will not be like in the movies where your baby flies out. If you’re getting a C-Section this may not be a huge selling point but if you’re opting to deliver naturally - you better have the stamina to push for hours if needed.

3. Helps the body to ‘snap back’ after labour. This is the benefit that gets the most airtime on social media and it is a worthy benefit. If you continue building muscle while pregnant at the end of pregnancy that muscle will help burn the excess baby fat and help return you to your pre baby #bodygoals.

4. Improves mood. When in doubt, worried, anxious fretting on your pregnancy etc. exercise may be the thing you need to lift your spirits. 

5. Improve sleep because pregnancy is known to to keep a mama up. Here are some other ways to get a great night's sleep.

6. Naturally induces labour. I walked and walked the day before my due date and delivered on my due date - this works.

7. Minimizes a range of pregnancy symptoms such as swelling of the feet, carpal tunnel syndrome etc.

8. Reduces chances of a perineum tear or episiotomy. Especially if you do pelvic exercises or kegels. 

9. Regulates weight gain and blood pressure.

10. Remedy for a breech 

Takeaway

For the most part walking, yoga and water aerobics are some of the best pregnancy exercises  for women of any fitness level. 

Based on my fitness profile I was able to walk, run, dance, do pregnant cardio, water aerobics and cycle during my pregnancies. Hands down my favourite exercises were dancing & aqua aerobics (which is basically dancing in water) 

Typically, fitness buffs who become pregnant can get away with doing modifications of some of their former exercises. 

Be sure to consult with your Doctor or healthcare provider on what exercises are best for you based on your pregnancy and fitness level. 💜

Disclaimer: I'm not a healthcare provider or personal trainer. Just a mom sharing my personal experiences with you.  

Motherhood Is Not A Job...

Disclaimer: Views expressed here are my own opinions and lived experiences. If you have something different and helpful to share - comment below. 

Once upon a time, I was on the verge of experiencing Motherhood burnout (ok maybe I was fully there). One day while mindlessly scrolling through YouTube, looking for a distraction, I came across a video explaining the difference between Burnout and Depression while simultaneously reading articles about Motherhood Burnout. Less than 5 minutes in (reading and listening) it dawned on me that Motherhood is not a job and comparing it to a job is an orange vs. apples situation. 

You see, in the video, the speaker gave a powerful example of what burnout is and that’s when light bulbs went off for me. 

She shared that when a person is burnt out they can go on vacation with all the reassurance that someone is handling their everyday duties at work. Thus, when they go on vacation they can be fully present, relaxed, recharged and refreshed to go back to work. 

On the other hand when a person is depressed the darkness follows them.

Caveat: I am in no way saying your kids are the darkness. (Wipes sweat 😅)

On the flip side: I once saw a meme that said ‘parents of young children don’t have relaxing vacations; they just pack up the chaos at their house and move it to another location.’ 

Back to the train of thought...

In trying to liken her description/example to Motherhood burnout - I could not. For starters, which Mom, especially of littles, can go on a tropical vacation away from their young children and fully relax and unwind? 

Show forth yourself because I’d love to psychoanalyze you. Lol.

On a serious note...

Mothering is a 24/7 thing whether stay at home mom or working a job at home mom. 

Question for work out of home moms: Do you think of motherhood as a 24/7 thing? Comment down below 👇🏾

I want to highlight three fundamental ways in which a regular job differs from Motherhood:

1. You can always change a job or quit it all together.
2. If you quit your job you’re easily replaced and it’s back to business as usual. 
3. When you leave work (and if you’re good at setting healthy work life boundaries) you don’t have to think about it or do any work till the next work day. 

Caveat: There are people who treat work/ a job like their baby and jobs that want to consume even your dreams/nightmares. 

The list goes on but when I think of these 3 key differences, I’m reminded that Motherhood is not a job but a high calling and the work a mother does is ALWAYS calling. 

This non-stop existence can lead to Motherhood burnout because it is so all consuming. So based on what I’ve lived, read and watched...here are some ways to combat Motherhood burnout:

1. Get enough rest. Whatever your body needs to function, at it’s best, prioritize that and get that amount. 
2. Get the right nutrition. Because basically Motherhood is a marathon so fuelling on coffee just won’t cut it. Get the good stuff (fruits, veggies, vitamins, minerals etc) your body needs to be sharp and focused. 
3. Get enough exercise. Because these kids are not slowing down or taking days off. 
4. Set boundaries and expectations.Kids take/demand a lot of time and energy so manage expectations with your social circle/gadget life. People will come to understand that you’re a busy mom of 1...2...3...4...etc kids and that you’ll eventually return their text or missed call.
5. Ask for help/advice/supportwhen you need it and remember to pay it forward.
6. Prioritize alone time. Whether it’s 45 minutes or an hour in the morning, noon or night...pray, journal, meditate, sing, dance...do something that is going to emotionally/spiritually energize you. 
7. Plan & Organizeyour days including your fun days. The work spent planning on the front end will save you the burnout on the back end. In general, time spent organizing your life is never wasted time. 
8. Remember Your Why. Write it down, put it on your vision board anything that will remind you of why being the best mother you can be is important you. 

Caveat: If untreated, burnout can lead to depression (consult your Doctor or healthcare provider on this).

Motherhood is dynamic, important, enormous, tiresome, consuming, multifaceted, challenging, [insert some good adjectives] and if done to the best of your ability, can create a positive ripple effect for generations to come.

On those especially tough days, remember you’re not alone in this ‘hood. Just think of the many mothers before you or around you who are also powering through the hard moments. Take comfort in that fact that you are not alone.