The Postpartum Plan

11/30/2012

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The time right after you bring your new baby home can be very overwhelming. Planning ahead for this time can make your transition much smoother.  
During pregnancy  most parents learn about birth plans and the benefit of sharing your plan with those involved in supporting you during birth. Have you though about who is on your support team for after the birth?  Hiring a Postpartum Doula, talking to friends and family about how they can help, getting meals arranged...all of these things will help. Working through a written postpartum plan will enable you to get all of your resources lined up before the baby arrives!

 I encourage all expectant parents to be able to answer the questions below, and be clear in advance who you will ask for help postpartum. 

Positive Postpartum Plan

Our family's plan is to have a smooth postpartum period. We know that we will be tired even when things go well, and we will need some additional support.

Our village (support people) with phone numbers (friends, family, neighbors, religious community, babysitters, and professionals):
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                

People who will cook or coordinate healthy food (such as getting takeout gift cards, coordinating Mealtrain or Lotsa Helping Hands).  Don't forget to have a couple of grocery lists available for people who want to shop, as well as round-trip printed directions from your house to grocery stores available for those who ask!
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

People who will specifically support the new mother (including times of day available) for rests, showers, walking partners, visits, phone/Skype chats, positive parenting support/advice, and anything else she needs. Great to organize at the shower or religious birth ritual.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   
                                                                                                                                                                                                                                                                                                                                                                  
People who will specifically support the partner/spouse/husband (including times of day available) for rests, showers, walking partners, visits, phone/Skype chats, positive parenting support/advice, and anything else he/she needs. Great to organize at the shower or religious birth ritual.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

People who will specifically support other child/ren.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   
Mom's self-care plan (if you love to do it and it makes you happy, make time for it!)
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

Partner/spouse/husband's self-care plan (if you love to do it and it makes you happy, make time for it!)
                                                                                                                                                   


                                                                                                                                                                                                                      
   This form was created by Mara Acel-Green, a psychotherapist specializing in postpartum depression and other perinatal mood disorders and posted on Amanda Lowe's blog The doula Guide. Please see her blog for the complete article.
A few other great  resources are the postpartum plan at  Dona.org   and  the tips for a great baby-moon at Molly Reamer's blog The Attached Family.

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Are you ready for Postpartum Fitness?

05/17/2011

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If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, start slow and check with your doctor or midwife before you begin exercising. Exercise is good for you, but keep in mind that your joints and ligaments will still be loose for about three to five months, so don’t push yourself to hard. Your body needs time to heal, and you need time to adjust to your new role and to care for and bond with your baby.

For many new moms, exercise takes a back seat to other concerns — sleep, for instance. But you'll find you have more energy for yourself and your baby if you make time for even short bursts of exercise. Ten minutes here and there is better than nothing, and it'll do you good. Being active helps raise metabolism, shed extra weight, provide much-needed energy and helps reduce stress and tension. The key is finding an activity that you enjoy and that works with your schedule and lifestyle.

Some ideas to try…

Go for a daily walk with your baby in a sling or stroller.  This can be nice to do alone or with a friend.

Check out local health clubs. Many offer postpartum exercise classes suitable for new moms — as well as day care and even classes you can take with your baby.

Swimming is a great postpartum exercise! It is gentle on your body but involves all of your muscles.

Yoga has some gentle poses can be a great way to get your blood flowing while reducing stress. It can be done at home following a video or just looking the poses up on line. There are also some great postpartum yoga groups, many you can even take your baby with you!

Kegel exercises can help strengthen weak pelvic muscles, which can cause bladder control issues, which are common in women postpartum.

Exercising with a ball can be a fun way to approach fitness at home. 
 
The important thing to remember is to be gentle with yourself and follow any doctor's orders. Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well-hydrated and don't give up. Fitting in exercise may be hit or miss as you adjust to your new life and baby. So do the best you can and focus your energy on taking care of yourself and your baby.

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