Tag Archive: postpartum recovery

1. Breastfeeding covers: Options for discrete nursing

   April 22, 2024 2:50 pm Leave a Comment

   The journey of motherhood brings a host of joys and challenges, and for many new mums, breastfeeding in public can be one such challenge. Remember, nursing covers aren’t required for breastfeeding in public, but it can be intimidating, especially in the early days when nipple contortion is an unfortunate necessity. When you don’t always get the luxury of choosing to be somewhere quiet at feed times, cover-ups can help make the experience more discrete for you. They can also provide a calming atmosphere for your baby, and help them concentrate on the job at hand if they are prone to getting distracted during feeds.

   There are many on the market, but most will fall into one of these 3 styles; let’s explore the pros and cons of each option.

   Apron style breastfeeding covers

   With an adjustable strap that goes around your neck and material that drapes over your torso, apron-style cover-ups allow a customisable fit that will accommodate different body shapes and provide good coverage, so you can feel confident in your privacy whilst breastfeeding.

   • They allow you to see your baby: Many feature rigid neckline designs, which keep the top of the apron away from your chest and allow you to visualise latching, and maintain eye contact with your baby while nursing. This helps with bonding and connection between you and baby, and may make feeding a newborn easier when it’s not always straightforward and you need to keep an eye on the situation!

   • Ventilation: The rigid neckline also provides a bit of ventilation which you both may be grateful for in the hot summer months – it’s no fun for either of you if you’re uncomfortably sweaty.

   • Potentially less discreet: Because apron style covers are obviously breastfeeding covers, you may feel they draw attention to the act of breastfeeding rather than concealing it. Do remember though, breastfeeding in public should not be something to be ashamed of. It’s beautiful and natural – be proud.

   Click here for our favourite apron cover

   Scarf style breastfeeding covers

   Breastfeeding scarfs blend functionality with style, easily transitioning from a stylish accessory to a nursing aid without any effort. When worn, they are ready to use at any point during the day, and allow for very discrete feeding.

   • Often lightweight material: The soft and lightweight fabric of breastfeeding scarfs ensures comfort for the baby and breathability for the mother, making them useable all year round, but particularly useful in summer.

   • Can be hard to see baby underneath: A scarf will naturally conform to your baby’s shape. This can make seeing your baby underneath difficult if you want to keep your breast covered at the same time. Particularly with newborns, this can be cumbersome and awkward, potentially lead to moments of frustration when nursing in public.

   • Versatile design: The large swathes of material mean they can double up as sunshades, blankets, or even car seat covers, making them a practical choice for mums on the go.

   Here is a high recommended and well priced scarf

   Poncho style breastfeeding covers

   Unsurprisingly designed like a poncho, these have ample material to slip baby underneath to feed. They have pros and cons very similar to scarf style cover-ups. Available in many patterns, they can be worn as a stylish day-to-day top, always ready for those impromptu feeds. They are available in a variety of fabrics so you can tailor your choice to the season, ensuring comfort for you and your baby. The drawbacks are that you are unable to see your baby feed underneath them, so they are best suited for established breastfeeding rather than newborns who may need your time and help to latch on and maintain feeding.

   Here is our favourite poncho

   Conclusion

   Using a breastfeeding cover can help you feed modestly, allowing you to feel confident to breastfeed in public. They can also be incredibly versatile, and you may find your preference (and that of your baby!) changes with time. There are many different options available, and the best one for you will be a very personal choice. You may find having good visibility of your baby makes feeding a newborn easier. Established breast feeders will generally cope with more versatile options, but you still need to consider the practicality, the preference of you and your baby, and the season, when making your choice.

   You can use a cover-up for as long as you want in your breastfeeding journey, but as breastfeeding becomes more familiar and easier over time, you may feel the need for a cover diminishes. Ultimately, the most important factor is that both you and baby are comfortable and able to breastfeed successfully.

   References:

   The 7 Best Nursing Covers for Breastfeeding Moms (gentlenursery.com)

   How to Use Breastfeeding Cover: Discreet Nursing – Health 4 Littles

   Author

   This article has been written by Sophie Platt

   Sophie lives with her husband, two young girls (Megan and Jessica), and their daft spaniel, Louie. While her post-natal journey with Megan was very typical, Jess was born 2 months prematurely, with a congenital heart defect and Down Syndrome, giving Sophie first-hand experience dealing with a wide range of circumstances. When she’s not wearing her ‘mum’ hat, Sophie works as a small animal Veterinary Surgeon, and enjoys dabbling with some veterinary and medical writing in addition to her clinical work.

   

2. Beating the Incontinence Stigma: The Best Postpartum Pads and Pants 2024

   March 18, 2024 6:01 pm Comments Off on Beating the Incontinence Stigma: The Best Postpartum Pads and Pants 2024

   A lot of mums feel embarrassed about the changes in their bodies after giving birth, but they shouldn’t.

   1 in 3 women experience urinary incontinence, and studies show that 10% of mums suffer with bowel incontinence after giving birth. Embarrassment has led those suffering with incontinence to not report their symptoms. The National Childbirth Trust reports that 38% of mums who suffer with incontinence admit they were reluctant to speak to their GP at first about the symptoms associated with it.

   Incontinence and the shame around it is so common among both new (and experienced) mums that the MASIC Foundation have gathered stories from those suffering with it. Many women share how they feel“ unclean, degraded, unhappy and isolated” when suffering with their symptoms, and Luce Brett (author of PMSL) shared how mums shouldn’t hide away when it comes to expressing how they feel.

   But, just because it’s not often spoken about does not mean it doesn’t happen!

   So, why does it happen?

   It makes sense that urinary incontinence and/or bowel incontinence symptoms arise due to the toll of childbirth and pregnancy on the body. Your pelvic floor muscles (which support your bladder, uterus, and rectum) can become weakened during pregnancy due to the weight of your growing baby, and during delivery as your baby passes through the birth canal.

   

   

   Due to the stress on your pelvic floor muscles before and after birth, the pressure on your bladder may lead to it leaking without your intention – e.g. when laughing, coughing, or moving suddenly such as during exercise. It is possible to experience a greater urgency to wee, or a mixture of both stress and urgency on the bladder.

   Bowel incontinence is common because during the process of labour, pushing can harm the muscles that open and close your bowels. Signs that you may be experiencing bowel incontinence include: finding it difficult to hold in poo when you need to go, passing wind without intention, or you may be noticing stains in your underwear as a result of either factors.

   The Mumie app contains loads of resources around incontinence of the bladder and bowels, plus lots of other taboo topics like prolapse and even the best way to poo for your pelvic floor. Sign up using the link here.

   There are ways to alleviate both the pains and discomfort of incontinence during your postnatal period and beyond.

   To start you off, we’ve done the homework for you and have put together a variety of incontinence pads and pants available across a range of needs:

   For those with heavy flows:

   

   Abena premium | Single-use | £4.99 for 15 on Amazon

   

   Budget:

   Boots Ultra Slim Maternity Towels 12s | Single-use | Winged | £1.55 at Boots

   Best for night-time

   

   Always Discreet Incontinence Pads Plus Woman Ultimate Night X 12 | Single-use | Not winged | £4.89 (Boots)

   

   Budget:

   Boots Everyday Maxi-Towels Night 10s | Single-use | Not winged | £0.90 from Boots

   For those who have sensitive skin:

   

   TENA Lights Sensitive Ultra Pads (16 pack) | Single-use | Not winged | £2.99 Superdrug (on offer £2.50 as of 18/3/24) or £34.99 for 8 packs of 16 on Amazon

   Best discreet

   

   TENA Discreet Extra Incontinence Pads for Bladder Weakness 10pk | Single-use | Not winged | £2.55 Boots (26p per pad) or £14.40 for 72pc multipack at Amazon

   

   Budget:

   Always Discreet Sensitive Bladder Pads Plus Women Long x20 | Single Use | Not Winged | £4.89 for 20 (24p per pad) at Boots

   Best long-term/reusable

   

   Cheeky – Cotton Cloth Reusable Period & Pee Pads for Night or Maternity- £6.49 (currently on offer for £3.89 as of 18/3/24)

   

   Marks & Spencer 3PK Heavy Absorbency Full Briefs £16.00 (£5.30 each)

   Best for bowel incontinence

   

   Staydry Extra Plus Pads | 10pk | Single Use | Boots £2.29

   Managing your symptoms

   If you are suffering from incontinence, the NHS recommends starting with exercising your pelvic floor muscles. There are a range of resources online to help you with pelvic floor exercises, with full instruction provided in the Mumie app, videos on Youtube, and specialist apps such as NHS recommended ‘Squeezy’.

   Sometimes lifestyle changes are recommended to alleviate symptoms, such as diet changes, and reducing alcohol and caffeine where appropriate.

   Don’t forget to contact your GP

   It is typical to experience incontinence within the first few weeks after birth, but some women experience certain symptoms for longer. Incontinence is unfortunately common after having a baby, but should never be accepted as “normal.” Be sure to check in with your GP if you have concerns about ongoing, worsening or unusual accompanying symptoms. It’s important to remember that incontinence is a treatable condition in most cases.

   

   Tayla Halfacre is a Writer, Director and Editor. Her work often centres gender, sexuality, and social impact. She has published poetry in Cobra Milk and has poetry forthcoming with Carrion Press. In 2022 she was selected to be part of the Writer’s Lab with BFI Network X Northampton Film Festival, and selected to develop her play ‘Lesbian Line’ based on the community support landline by The Masque Theatre and Playhouse Theatre. She is interested in reducing stigmas and raising awareness around women’s health.

3. Postnatal return to exercise – are you ready?

   July 7, 2023 1:33 pm Comments Off on Postnatal return to exercise – are you ready?

   Whether you’re a seasoned pro or starting out for the first time, it can be hard to know where to start with getting back to exercise following the birth of your baby. 

   Exercise can have some great benefits after having a baby; it can help you feel better and relieve stress, reduce your risk of postnatal depression as well as helping you recover if you are struggling. Exercise helps to strengthen and tone your muscles (including your tummy muscles) after pregnancy.

   Although you might be itching to get going, it’s so important not to rush things. Although the internet seems full of influencers “snapping back” or starting their postpartum exercise regime within hours of giving birth, your body needs time to heal and recover from pregnancy and birth. You’ll thank yourself later.

   Why is it important to wait?

   Time to heal 

   Even if you have no wounds on the outside, the area where the placenta has separated from the womb is a wound. This wound usually bleeds for the first 6-8 weeks following the birth of your baby. Like any wound or injury, it needs time, and the right conditions, to allow it to heal. Our bodies are brilliant at healing, when we give them the chance to. You might notice that bleeding gets a little heavier after you start doing a bit more – increased blood flow to the area can cause an increase in bleeding. 

   If you’ve had stitches from an episiotomy or tear, these will also take time to heal. Doing too much too soon can cause swelling and pain in this area, and can put unnecessary pressure on a healing wound.

   If you’ve had a caesarean section, recovery can take longer. It’s a major operation on your tummy, with the doctor needing to cut through several layers of tissues to reach your baby. These all take time to heal and return to full strength. It’s recommended to wait 12 weeks after a caesarean to start exercising. This of course is different for everyone, and when one woman might feel ready is not the same as when another might.

   The timeline for recovery from birth varies for everyone. It can be affected by lots of factors including sleep, nutrition, breastfeeding, weight and emotional wellbeing. Doing too much before the body has had time to recover can trigger something called relative energy deficiency (REDs), where the body doesn’t have enough energy to carry out its normal functions. This can have effects on periods, mental health, bone health and likelihood of becoming unwell with infections.

   Pelvic health

   Pregnancy and childbirth causes significant stretch and strain on the pelvic floor. Research has shown that recovery time for the tissues in the pelvis is between 4-6 months, much longer than the traditionally accepted 6 weeks. Returning to exercise before the pelvic floor is fully recovered can increase the long term risk of pelvic organ prolapse and problems with incontinence.

   Changes to your muscles, joints and ligaments

   The effects of pregnancy on your body can change the way you stand and walk, and your joints can become less stable. This takes some time to return to normal after your baby is born. Too much too soon, and you run the risk of becoming injured.

   So it’s important not to feel pressured into returning to, or indeed starting, a training routine too soon. You really do need time to rest and recover!

   Breastfeeding considerations

   • Feed your baby before you start exercising; it’s no fun with full breasts!
   • Activity and exercise shouldn’t affect the amount of milk you are producing, but make sure you stay hydrated.
   • Wear a supportive bra; some choose to wear a sports bra over a normal nursing bra, but some brands are now making specific nursing sports bras. We have paired up with some of our favourite brands to bring you exclusive discounts on nursing sports bras and the rest of their range of maternity and nursing products
     • Cake Maternity – 15% off with code MUMIEH15
     • Natal Active – 10% off with code MUMIEHEALTH

   

   When can I start?

   In the first few weeks after giving birth, you can do some gentle exercises for your core and pelvic floor. This would include pelvic floor exercises and pelvic tilts (tipping your pelvis forward and backwards while arching and curling your back). Your body needs time to recover and it’s important to start really gently.

   Walking

   You can start gentle walking when you feel ready. A change of scene can do wonders for you both if baby is crying or unsettled, so pop them in the pram, buggy or sling and head out! Not only will this help you clear your head, but it will help offload excess fluid from pregnancy, and reduce your risk of blood clots forming in the legs. Do what you can and don’t push it – listen to your body.

   If this feels ok, gradually build up to walking a bit more. Aim to build towards walking for 30 minutes a day 5 days a week. You don’t need to do this all in one go. Two 15 minute walks in the day is fine. And if you feel like doing more, great! But listen to your body; aches and pains are usually a sign it’s too much too soon. Some women find they bleed a bit more once they start moving around more. If this is not excessively heavy and you feel well, it’s nothing to worry about. 

   Start to build it up

   From about 4 weeks postnatal it’s recommended to start building in some gentle resistance exercises, just with body weight to begin with. Add some gentle movement to your daily routine like squats or lunges. And keep going with the pelvic floor exercises.

   From 6 weeks it’s ok to start adding in some light aerobic exercise. This could be using a cross trainer, or static bike. It’s likely to take longer than this if you had a tear or a caesarean – again if anything hurts it’s probably too soon.

   

   You might find meeting up with other mums and babies is a good way to get active and socialise. Lots of areas now offer buggy walks and buggy fitness classes. Some gyms also offer parent and baby fitness classes. It’s a great way to meet other parents! We’ve reviewed Buggyfit, a nationally available mum and baby exercise class in a previous Blog – take a look here.

   Swimming

   Swimming is a great low impact activity that’s gentle on your joints and can strengthen your muscles. It’s best to wait until your bleeding has stopped and stitches or wound have healed. This is likely to be at about 6 weeks. 

   We spoke to Ashley Jones from Swim England who told us “Swimming is a great way to get active again after having a baby. Exercising in water provides a safe, low-impact opportunity to be active, with recognised benefits on sleep and emotional wellbeing.”

   Yoga and Pilates

   These are good, low impact activities that will help you build muscle strength and improve function, especially in the tummy muscles. Lots of areas offer mum and baby classes, so you can take little one along with you. There are lots of postnatal specific videos available on sites like Youtube, we love the Pregnancy and Postpartum TV channel on Youtube for workouts pitched at all levels!

   Make sure you start easy and build up, however tempting it may be to steam ahead!

   High impact activities

   It’s best to wait 3-6 months after giving birth to do any high impact activities that involve running or jumping. This is to make sure the pelvic floor and tummy muscles have had time to recover.

   If you have any of the following symptoms, either before starting or once you’ve done high impact activities, it’s recommended to stop. Speak to your GP about a referral to a physiotherapist who specialises in pelvic health.

   • Incontinence (leaking of wee or poo)
   • Heaviness/dragging feeling in the pelvis
   • Discomfort while having sex
   • Difficulty fully emptying your bowels
   • Significant separation of your abdominal muscles, or diastasis recti
   • Pain in the lower back or pelvis, either there before, during or after impact exercise

   Provided you don’t have any of the above symptoms and you are recovering well from birth, you should be good to give higher impact activities a try. We always recommend starting gently to begin with. A Couch to 5k programme is a great way to get back into running. If you develop any of the above symptoms when you start running, it’s important to scale it back and speak to your GP or Women’s Health physiotherapist. Remember leakage is common, but it’s not normal.

   Once your baby is 6 months old, you can even run with them in the buggy. We’d always recommend using a buggy that’s properly designed for running, with a lockable front wheel. We are huge fans of the Out n About range.

   Want to know more about postnatal running? Check out this blog from leading postnatal physiotherapists Grainne Donnelly, Tom Goom and Emma Brockwell, on returning to running for women after having a baby.

   Getting active again after having your baby has so many benefits; but it’s important for your long term health to listen to your body and take things at your own pace. Everyone will recover at their own pace. If you need to wait, your body will thank you in the long run.