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9 Postpartum Sins & How to Rectify Them

9 Postpartum Sins & How to Rectify Them

Wouldn’t it be great, if our postpartum care was as wonderful as the prenatal care?

Think about it.

You get a bajillion prenatal appointments and ONE postnatal.

I’m on a mission to help moms recover from pregnancy faster.

Here is how you can heal quicker.

Postpartum Recovery

#1 Ask for Help

The transition into motherhood is not easy. Ask for help.

#2 Take supplements

Your body just went through the most miraculous event in your life.

You need to nourish your body.

Postpartum women need iron, vitamins, digestive enzymes, EFA’s, and probiotics to restore their gastrointestinal flora.

Watch this video to see the must-have supplements after birth.

Essential fatty acid supplementation (1-3 g/day combined EPA and DHA) and adequate cold water fish consumption during pregnancy and during the postpartum period may prevent or alleviate postpartum depression. ¹

#3 Improve your diet

Coffee in the morning and lunch and wine to wind down later {after breastfeeding of course!}. Your body is on a sugar roller coaster ride. I know this because this was me!

Try eating a little fat and protein at each meal and increasing your fruits and vegetables as much as you can to flush out the toxins.

#4 Skip the wine & beer

  • Do you believe beer is going to help you increase your milk supply?
  • Or.. that wine will help you relax?
  • It may be true, but the side effects are many. Including, a disrupted sleep six hours after your glass of wine. And, anxiety!!
  • Skip the alcohol and drink herbal teas of chamomile, lavender, and stinging nettles to soothe your stress and recover faster.

 

#5 Take Adaptogens

  • Adaptogens are a category of herbs that help you adapt to stress.
  • These herbs help the body modulate stress, reduce anxiety, and ease insomnia.
  • Download your Postpartum Recovery checklist to see the safe botanicals to take while breastfeeding to help you heal faster.

Click here to subscribe

#6 Meet with a pelvic floor physical therapist

  • Have you been checked for diastasis recti?
  • Is your pelvic floor functioning correctly?
  • Unfortunately, most doctors don’t know how to check for this.

Watch this video to see if you have diastasis recti

#7 Have your thyroid checked

  • Your thyroid can become hyperthyroid two to four months after birth and then hypothyroid for two to eight weeks.
  • Isn’t that crazy?
  • I treated my self for hyperthyroid with botanicals, but I would have loved to have a proper diagnosis. Dr. Aviva Romm discusses your postpartum thyroid here.

#8 Wait to go back to work

  • If you can!
  • In most cultures, the new mom is encouraged to rest for forty days. The family helps with food and caring for the newborn. The mom is invited to sleep and relax.
  • Again, this was not my experience.
  • The worries of the new business, the stress of not sleeping, and the never-ending crying of babies were exhausting.
  • If I were to do it again, I would have planned better to be able to step away from my business and ask for help.

#9 Hire a postpartum doula

  • Postpartum doulas are known as the “must-have” accessory for new moms.
  • They help new moms with the caring of the child so that would we can trust our inner momma instincts.
  • They also may help with light housekeeping and meal preparation.

I breastfed both of my kids for three weeks, and then I looked in the mirror and thought, I am never going to get out of the house if this doesn’t change.

That night at 3:00 am I ordered formula and The Baby Whisperer on my phone. The next day Mario ate 5oz. of formula and slept seven hours! I would have loved for someone to tell me it’s ok to give your kids formula!

  • Katherine Whiteside runs a free infant support group at the local libraries, in Garrison, NY area.
  • Sign up for Linda’s Ladies breastfeeding support group for postpartum questions and support.

Conclusion

If you’re still struggling after birth, know that you are not alone. It can take years for your body to recover. The fastest way to recover would be to address your health now.

Can you change your diet? Add in supplements? Ask for help? When you feel good, your whole family will feel the difference.

I hope some of these tips help you survive the chaos of raising little ones.

Warmly~

Tara

P.S. If you’re struggling with PPD or PPA, sign up for my 6-week Present Momma course here: https://taragregorio.lpages.co/waitlist-the-present-momma


References:

  • ¹Romm, Aiva; Botanical Medicine for Women’s Health
  • ²Hale, Thomas; Medications and mothers milk 2017
11 Postpartum Vitamin & Supplements Every New Mom Should Have

11 Postpartum Vitamin & Supplements Every New Mom Should Have

Imagine recovering from pregnancy faster.

…More energy

….Better sleep

….And no constipation!

Sounds like a dream, right?

But, wait.

Consider getting tested for Vitamin levels before adding in anything new. And, of course, always consult your doctor before taking anything new.

By the end of this post, you’ll have my favorite vitamins & supplements to optimize hormone balance, energy, sleep, and thyroid health and then download your freebie to help support your recovery with your FREE postpartum checklist.

Click here to subscribe

So, why do we need more supplements?

I know, I felt the same way.I didn’t think my body needed anything else.

You eat “healthy”, you exercise, you take some adaptogens.So why do you need more pills?

Let’s dive in.

A pregnancy, any pregnancy, can leave the body depleted. And after multiple pregnancies, your body needs deep nourishment. Click To Tweet

Consider why so many women end up with Thyroid problems, Crohn’s disease, or other Autoimmune disorders after pregnancy.

They are lacking, valuable nutrients.

Most of these vitamins are found in your daily multi-vitamin, but personally, I find using higher quality, liquid vitamins to transform your body faster.

Postnatal Vitamins

Here are my favorite nutrients for women after birth.

#1 B-Vitamins

Look for a multi-vitamin that contains a B-complex with methyl-B to support a healthy nervous system and liver detoxification or consider adding in the specific Vitamin B you need.

  • B12
    • Improves the quality of your sleep by resetting circadian rhythms.
    • Dosing: 1,000 mcg under your tongue
  • B9
    • B9 is also called folate or folic acid, is one of 8 B vitamins
  • B6-
    • Have you noticed you wake up startled in the middle of the night? This may be due to cortisol spikes.
    • Dose: Take 50-100 mg before bed to relieve night waking.

#2 Vitamin D3

The sunshine vitamin! Known to support immunity, boost mind and mood, especially for slight depression.It’s also essential for optimizing blood sugar when elevated.

Dose: 2,000 units/day up to 4,000 units/day for 3 months.

#3 Zinc

Zinc is a valuable vitamin for gut health repair and is also proven to shorten symptoms of cold symptoms by a few days. It also is a cofactor for collagen building and repair.

Pro tip: If you take a Zinc supplement on it’s own, make sure you eat something first as it can cause nausea.

Zinc Food Sources:

  • red meats (especially organ meats)
  • pumpkin seeds
  • sesame tahini
  • lentils
  • garbanzo beans
  • cashews
  • quinoa
  • seafood
  • leafy vegetables
  • root vegetables

Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day

#4 Vitamin C

Not only can it reduce the number of colds you have, Vitamin C is a cofactor for Collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.

Vitamin C Food sources:

  • citrus fruits
  • strawberries
  • rose hips
  • dark leafy greens

#5 Magnesium

Known as the calming mineral and one of the most depleted minerals most people have, Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.

Pro tip>> Take Magnesium citrate at night to produce a soft bowel movement in the morning.If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.

Magnesium Glycinate is the preferred daily dose form.If you do not struggle with constipation, take Magnesium Citrate at night.

Daily Dose: 300-1200 mg/day

#6 Selenium

If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding in 200 mg of selenium to your diet.

Food Sources of Selenium

  • brazil nuts – Just 1-3 nuts can provide enough nutrients to support your thyroid health.
  • oysters
  • mushrooms
  • fish
  • sunflower seeds
  • beef
  • lamb and chicken

Postpartum Supplements

#1 Collagen

Your pregnancy and birth have probably been one of the most transformative experiences you’ll ever have in your lifetime.Collagen is essentials for rebuilding bones, teeth, skin, join surfaces, and healing the unique injured you’ve incurred due to pregnancy.

After birth, your pelvic floor muscles and your abdominal area and have sustained an injury and need to heal. Eating foods high in collagen can speed healing.

A C-section is the only abdominal surgery where the patient is given no rehabilitation and is sent home with a new baby to care for.- Burrell Education Click To Tweet

Collagen Food Sources

  • Bone broth
  • chopped organ meats like liver
  • Bulletproof Collagen protein powder

#2 Essential Amino Acids

Amino acids are one of the many building blocks to aid collagen repair.

Look for foods with Lysine and Proline that are found in:

  • meat
  • egg whites
  • Vegetarians can seek sources of wheat germ and peanuts

#3 Probiotics

The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.

Basically; you heal your gut, you’ll heal your mood.

Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.

Struggling with anxiety and depression?

  • Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.

Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily

#4 Omega 3’s

Omega3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, boost your mind and mood.

Dose: 850 EPA/200 DHA 1-2 x day

Omega 3 Food sources:

  • Fish {wild salmon and sardines}
  • Walnuts
  • Flaxseeds
  • grass-fed beef
  • pasture-raised eggs

If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.

#5 Adaptogens

Are you taking adaptogens yet? These are the life-changing group of botanicals that help us “Adapt around stress.”

If you’re breastfeeding considering starting with these three herbs:

Tulsi

Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar level, and nourish the mind and spirit.

Ashwagandha

Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding.The translation is roughly, “the smell and strength of a horse” suggesting it’s aphrodisiac properties, but I feel your sleep improves immensely allowing you to withstand the whole day with stamina.

Stinging nettle tea

Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.

The sting of the nettle disappears when you cook stinging nettles or drink as a tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.

Dose: Make a cup of stinging nettle tea at night with milky oat tops.Let it steep all night long.In the morning, strain and drink all day.

Conclusion

Optimizing adrenal and thyroid health is essential to restoring your body after birth.

Improving elimination will reduce the number of hormones floating around in your body and gently support liver function so you sleep better and have fewer episodes of PMS and PMDD going forward.

Along with a great nighttime routine, {and sleep routine for the kids}, you can easily return to pre-conception levels of energy and healing.


References:

How I healed postpartum anxiety by addressing my gut health

How I healed postpartum anxiety by addressing my gut health

I know what you’re thinking.

How can you reduce anxiety by addressing your gut health?

But…Does this sound familiar?
  • bloating
  • pain with eating gluten or dairy
  • skin eruptions
  • exhaustion
  • seasonal allergies
  • recurring yeast infections
  • achy joints and muscles
  • eczema

Imagine ….

….what if would be like to not have to worry about your digestion so much

…to feel at ease, when you eat out or at your mother-in-laws

…to not have to bring your own food to parties

The interesting part?

We are never taught how to heal our bodies after having children.

There is only one postpartum doctor’s appointment for you, yet there are several for your child.

Why is that?

So, what’s the answer? The 4R approach.

First… click below for your FREE gut health questionnaire.

Click here to subscribe

What is the 4R approach?

This method addresses the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.

The top allergens are:

  • wheat
  • corn
  • eggs
  • dairy
  • peanuts
  • soybeans.

Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.

  • Remove allergens for 4-6 weeks {or it may take up to a year to heal your gut if you have an auto-immune disease}
  • Encourage whole, organic foods
  • Consider shopping the perimeter of the grocery store

2. Replace

#1 After 2-4 weeks on the Elimination diet..

#2 Add in bitters

  • I like Urban Moonshine Bitters
    • This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.
    • Take bitters 10-15 minutes before your meal.
    • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3. Reinoculate

Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.

Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora. I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.

4. Repair

Include the following supplement for 6-weeks or more to repair your gut.

The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
      • Do you get heartburn?
        • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
        • Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc: 5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults.
  • An antioxidant supplement
    • Look for one containing vitamins A and carotenoids, C, E, and selenium.
    • These are often found in a multivitamin.
    • Pregnant women should get these from their prenatal vitamin only.

Conclusion

If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety. Elimination diets alone will not work unless you add in the gut-healing remedies.

Have questions? Send me an email or book a women’s health consultation.

13 New Mom Gifts

13 New Mom Gifts

I remember opening a package from my sister and crying over the gift inside.

It was a mother’s tea.

I didn’t know I needed it so much until I sipped the hot liquid and felt my whole body relax. My mind was so scattered from birthing twins, it would be months {maybe years} before I thought to take care of myself.

Here are my favorite products for recovering from pregnancy.

Postpartum Care Products

#1 Yogi Tea woman’s nursing support

  • Filled with Chamomile, Stinging Nettles, Fenugreek, and Lavender, this blend will soothe her nerves and aid digestion for both mom and baby; if she is breastfeeding.

#2 Adrena Soothe

  • Great for women of all ages, Adrena Soothe is an adaptogen filled with Ashwagandha, Reishi mushroom, Albizia and Motherwort. An adaptogen helps us “adapt around stress” and if you’re raising children, you’ll need this! Motherwort helps soothe heart palpitations and is a woman’s greatest comfort postpartum and during menopause. Caution during breastfeeding.

#3 Calendula Cream

      1. From cracked nipples to diaper rash, you’ll want an all-natural Calendula salve or homeopathic cream to soothe cuts, scrapes, and boo-boos.

#4 Arnica Gel

    • Bumps, bruises and tender areas call for arnica. This homeopathic remedy can soothe both mom and child during the growing years.

#5 Magnesium Salts

    • Most of us are deficient in magnesium and one way to absorb this mineral is through a relaxing bath. Add this to a bath for both mom and baby to soothe tethered nerves.

#6 Magnesium

  • Women are often deficient in the postpartum time period and Mg is one of the supplements we lack. Have your vitamins checked and then take Mg for muscle cramps, PMS, insomnia, and constipation. Take at night and expect a healthy bowel movement in the morning!

#7 Vitamin D

  • Before you take antidepressants, have your vitamins checked! Vitamin D and B13 tend to be low during the postpartum time. Increase your Vitamin D levels to reduce depression and soothe anxiety.

#8 Banyan Ayurveda Oil

      • In Ayurveda, it’s a common practice to “oil the body” to soothe tension for Vata dosha types. Apply this oil daily to soothe dry skin and release tension.

Postpartum Blues

#9 Wild Feminine

The birth of a mother is an amazing experience in which many women struggle with for many different reasons. Tami Lynn Kent’s book, Wild Feminine helps women of all ages discover the tension they are holding inside and how to release it naturally.

#10 Cultivate + Powersheets

Cultivate What Matters and these 2020 power sheets are amazing! We can’t do it all and we shouldn’t. Writing down what is working, what is not working and what to focus on has been one of the greatest, unexpected gifts from motherhood. Thank you, Lara, for creating your power sheets!

Postpartum Anger

#11 Bupleurum Calmative Compound

As the liver is clearing out excess hormones during the postpartum time and during menopause, it’s common for women to have anger, PMS, and excessive heat. Known as the “Relaxed Wanderer” and the “Free and Relaxed pills”, this blend is great for PMS, PMDD, and menopause.

Postpartum Bloating

#12 Digest Gold

Bloating, constipation and gut problems after birth are very common. Digestive enzymes can help you digest meat, dairy, and bread.

#13 Banyan Triphala

    • Constipation is not something we talk about, but it is very common during pregnancy and after childbirth. Triphala is a blend of Ayurvedic herbs that help reduce constipation and soothe tension. Caution: Check with your doctor if breastfeeding.

Have you tried any of these products? Which is your favorite?

Let me know in the comments below. 👇

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