Breastfeeding & Exercise

Will my milk supply dip if I exercise? This is a question I heard repeatedly at 8 months postpartum. I didn’t get it. Why would your milk supply drop because you are exercising? It didn’t make sense. Recently, I did some research on why this belief was floating around. I wanted to get it straight once and for all.

Ah ha, I finally found out why. Small studies show that level of intensity in your workouts can alter the lactic acid levels in your breast milk, which could affect the taste. If you engage in exercises at 100% intensity, lactic acid levels in the breast milk change. Engaging in low intensity workouts or bringing your high intensity workouts down a notch can make a difference in how baby may reacts to your milk. It doesn’t mean your milk is bad or harmful to baby, it just means you may have to wait a bit before beginning the next feeding session and preferably rinse off the sweat to avoid baby tasting salty milk. Other low intensity workouts include yoga, Pilates, swimming, brisk walking, strength training.

So what are some tips for breastfeeding with confidence?

  • as mentioned above, take precaution while exercising so you are not discouraged that baby is rejecting your breast milk (just for the period of time the lactic levels are changing). Taking simple precautions like feeding baby before you exercise and others listed above can go a long way in making your breastfeeding sessions a pleasant experience.
  • surround yourself with a strong support system. You want to have the right energy that will allow you breastfeed for as long as you want.
  • eating the right foods help with nourishing you and baby. In my Nutrition Book, LIM Guide, I talk about the types of foods that are great for breastfeeding.
  • join support groups that have similar interests and experiences like you.
  • exercise as often as you can to help build up endorphins that help improve your mental health and mood. Visit the website to access simple home workouts that you can complete at your schedule

I hope these tips helped. Wishing you all the best in your breastfeeding journey as a first or second time mama. The month of August honors and recognizes both World Breastfeeding and Black Breastfeeding Weeks to create more awareness on the benefits and importance of breastfeeding.

What is Diastasis Recti?

What is Diastasis Recti (DR)?

Diastasis recti is the splitting of the abdominal wall due to excessive intra-abdominal pressure (IAP) in the abdominal cavity. Research shows that it is common and 2 out of 3 women will experience DR if they have had 2 or more children. Studies show that 30 to 65% of women experience DR in the 3 trimester of pregnancy.DR photo self test

What causes DR?

Simply put, it is caused by excessive IAP as mentioned above, poor posture & body alignment, or engaging in the wrong exercises during pregnancy. Many people have DR and do not know it.

How can I tell if I have DR?

There are some simple cues to know if you have DR.

  • you may experience urinary leaks (urinary incontinence)
  • lower back pain
  • bulging belly that has not reduced for over 6 months (mommy tummy)
  • weak pelvic floor

How do I check if I have DR?

There is a simple test you can take at home to determine if you have DR. Visit the site and download a free guide of self-test for DR. You can also watch a quick video here.

Start to reduce the separation by engaging in deep core breathing exercises found in our PPCORE Foundation eCourse. 

If you know or think you have DR, visit our PPCORE 1 (Pelvic Floor & Core Training Program) and start today.

You do not need to live in discomfort or pain. Start your recovery journey today.

July is Diastasis Recti awareness month. Follow our social media to stay up to date with DR topics.

Where Does The Pregnancy Weight Come From?

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Pregnancy is not a one size fits all. In fact, the way you gain weight during pregnancy differs for every woman depending on her Body Mass Index (BMI) and other uncontrollable factors. Weight gain during pregnancy is one of the most natural things a woman goes through. The extra weight comes with a basket of glow and other beautiful things. My hair for one thrived like never before as well as my skin. My favorite trimester was the second trimester because it was the easiest. The first trimester – I found weird because I was constantly tired and weak. The third trimester just refused to end.

Did you experience a significant amount of weight gain during pregnancy? Did you enjoy being pregnant? What was your favorite part about pregnancy? What was your least favorite part? Do you miss being pregnant? Would you do it again?

 

I’d love to hear from you.

 

xo

Wande

Hello, mama. How are you doing?

It goes without saying that the pandemic and global lockdown in many parts of the world, has changed the way we live. Just when we thought we could take a quick break from the kids and run to the grocery store for some alone time, we are hit with strict guidelines to stay home.

As if mom didn’t already have a lot on her plate, she now needs to work twice as hard depending on her support system arrangement. If the grandparents used to come over to babysit they can’t till further notice. If a live out nanny cannot live in, she needs to remain home for her safety and that of her employer. When children could go to school, it gave mom time to herself to get some rest and work done before the kids got back. Now, mom and or her partner need to home school. How in the world is this possible?

What I have learned these past few months, especially because we have been without a nanny during this period is taking it one day at a time.

The living room does not need to be cleaned 3 times a day. The bathtub can be scrubbed once a week. We can order out (if possible) when we do not feel like standing over the stove to put a hot meal on the table. We can look into grocery delivery options. The baby does not need to be showered 3 times a day.

It all sounds easier said than done but it is doable if you are intentional about it. Pace yourself. Give yourself grace. Do only what you are capable of. Your village may not be present but you can make use of what you have control over. Your family is grateful for you and the effort you put in on a regular to keep them happy. You are doing great. Cheer up. This too shall pass.

Social Distancing Amid COVID-19

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We want to make sure everyone is staying safe as much as possible so we have put together some reminders to note as you go about your day:

  1. It has shown that prevention 101 is washing your hands regularly with soap and water for at least 20 seconds. Use a hand santizer often.
  2. Stay healthy by eating well, exercising and practicing self-care. Check out the home workouts we have created for you to keep you busy and active during this period.
  3. Stay home to avoid coming in contact with someone who has contracted the coronavirus and may not show symptoms until later. This prevents spreading the disease. It has been advised to stay at least 5 meters apart from another.
  4. Stay up to date with accurate and correct information and avoid spreading fake news. This only compounds the problem.
  5. If you feel something, say something. You can save your life and that of many others by self-isolating.
  6. Suspend unnecessary outings and non-essential activities to limit exposure to the disease.
  7. Get enough sleep (7-8) hours and rest to boost your immune system and making it less prone to illnesses.
  8. Use this time to catch up on family activities.
  9. Stay hydrated.
  10. Check on loved ones as often as you can.

We are praying that the global crisis ends quickly, but we must do our part to make this a reality.

With Love,

The Love & Grace Team

The Modern Woman Event- POSTPONED

Hi there,

It has been a crazy few months amid the recent pandemic, Coronavirus. We are sad to inform our guests that the The Modern Woman Event, which was supposed to be held on March 21st, 2020 has now been postponed till further notice. A new date will be communicated when available.

In the interim, we ask that everyone stays prepared and cautious and keeps a clean hygiene at all times.

The below are some tips from us at Love & Grace on staying healthy.

  • reduce your stress so as not to suppress your immune system making it more prone to attack
  • sleep (for 7-8 hours) daily helps restore and recharges your body
  • try to eat healthy foods (fresh and clean fruits and vegetables) and loads of water
  • WASH YOUR HANDS FOR 20 seconds (sounds like a broken record but this is prevention 101)

 

Mom Guilt

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As moms, we deal with the inevitable. We birth children. We take care of them. We most times are their primary caregivers. And to top it all, we worry, worry, worry. Did we pack their lunch on time? Did we give them the right snacks? The breastfeeding mom is wondering if she weaned her little one too early and begins to feel guilty. The stay-at-home mom wants to sleep and thinks she’s being selfish for not wanting to bond with her son at that very moment. The working mom feels she abandoned her twins to pursue her career goals. The list goes on.

Here are a few ways to say “NO” to mom guilt.

    1. Distracting yourself by engaging in things you enjoy doing can help curb the mom guilt. For example, you are interested in watching a movie that you have had in queue for a while but never got to it. Engage in a short session of exercise. This could be as simple as stretching for 10 mins. Use this distraction to tell yourself, I am practicing self-care. From stretching, you transition to watch your movie. It’s a nice way to ease into what you want to do without feeling as though you abandoned your child just to watch a movie. It lightens the burden.
    2. Think positive thoughts. Mom guilt can overwhelm you with negative thoughts. “You’re a bad mother,” “how could you go for a massage and leave your child with the nanny?” and so on. Instead of thinking of these thoughts, replace them with “I am a better mother for doing this for my children,” “I love my child(ren) so much and I am a great mom.
    3. Build resilience to not feel guilty unnecessarily. There are things we feel guilty for in life that are understandable depending on the circumstance. However, if whatever you are engaged in does not hurt or affect any party involved, please don’t sweat it.
    4. Yes, like exercise. Workout to help release those happy endorphins. Practice more self-care habits and make it a routine. When it becomes a ritual and a part of who you are, there is no room for guilt for doing what makes you happy. More importantly, doing what you must do. It’s like taking a shower daily. Should you feel guilty for wanting to keep a clean hygiene?
    5. Talk to your child(ren): One interesting thing about kids is that they don’t care as much as we think they do. They just want to live happily, play with friends and just be kids. Tell them, mom needs to step out to take care of somethings first before she returns home. Example, you must step out to get groceries to cook for the family. Grocery shopping is an escape for moms if you didn’t already know haha.

I hope these tips can help you curb this mom guilt thing. Always remember, you are the best mom your child(ren) can ever have. You are enough and that is all that matters.

Moms at Brunch

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On Saturday, Nov. 30th, 2019, i had the pleasure of hosting some beautiful moms at our brunch-n-moms event in Victoria Island, Lagos. We had the opportunity to cover motherhood topics, work life balance, motherhood and relationships and so much more. It was a great way to wrap up our motherhood series for the year.

Stay up to date with future events by subscribing to our email list.

Sex After Baby

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Sex, oh Baby!

Sex! The 3-letter word that can be pleasurable or painful in any relationship. How? Pleasurable when everything is in the right place including being in the mood and painful when become a mom and just birthed a baby. Yes, it’s a love and hate relationship. Well, as beautiful as sex is, it is not completely satisfying as you may think; especially for the new mom during the early weeks after delivery. It is recommended by the Dr. to wait at least 6-weeks postpartum before resuming sex if there were no complications during delivery. This is advised for a few reasons such as allowing the vaginal walls heal before adding pressure from intercourse, which could lead to vaginal hemorrhage or tears and even infection.

So, how is sex postpartum? Well, it varies from mama to so mama. Some have no issues returning to sex after baby while others may hit some roadblocks. Some common issues that happen after delivery include:

Vaginal dryness, soreness, perineal tear, low libido, extreme fatigue, pain and loose vaginal muscles. Let’s face it, your body has gone through a significant shift from the time you fell pregnant till the time baby arrived. This upheaval of hormones has thrown off a few things and caused a lot of imbalance in the body, which in turn affects intercourse thereafter.

Below are some great tips for enjoying sex after baby.

  1. Take it slow: it was a long process growing a baby so you almost have to re-learn how to have sex again. If you’re not ready, don’t force it. Go with the flow and start slow. You can try intimate activities like cuddling and massages. You will get there. Don’t worry.
  2. Get that pelvic floor active: as a certified pre/postnatal fitness specialist, I am very passionate about strengthening the pelvic floor, which houses the vagina, bladder and rectum. The weak muscles holding up these organs need time to heal after delivery and can only do so with repeated pelvic floor exercises such as core breathing, kegels, pelvic tilts (to mention a few).
  3. Create the time: set aside time for sex and be intentional about it. I know it may seem overwhelming trying to have sexy time with a new baby crying non-stop or needing to feed on-demand, however, planning can go a long way. Have a close friend or family member watch baby while you and your partner have some alone time.
  4. Involve foreplay: your vagina has gone through a lot in birthing a baby, so it is understandable if you don’t want to rock the boat too soon. Instead, arouse the vagina naturally allowing it to produce its own lubrication. If you’re breastfeeding, you are more than likely going to have a lot of dryness down there due to drop in estrogen levels so relax and let the body do what it was naturally made to do. You can also have your partner touch you in areas that will stimulate you both. Remember, sex doesn’t have to be full penetration.
  5. Have the talk: chat with your partner and be honest. If you’re not feeling it or ready, just be open and have that talk. Tell your partner what you’re ready to do and what you’re not comfortable with as you slowly heal. Sex should be pleasurable and not a chore so if you are not ready, don’t force it.
  6. Eat well: ensure to consume foods high in protein that will give you energy and make you feel good. Also stay as hydrated as much as possible especially if you’re breastfeeding. Eating the right foods and getting enough rests helps provide the energy needed to get busy in the bedroom.

If you’re worried about resuming sex after baby, talk to your health practitioner on ways to gradually get you back in the zone. There’s nothing to hide or be shameful of. It is normal to doubt and worry if you are up for it, but the most important thing is being open-minded and gradually easing yourself back. Good luck.

5 Things That Happen To Your Vagina After Childbirth

So baby is finally here. There is an upheaval of hormones. There is joy in the air. There are baby blues. There is excitement. There is anxiety. And then there is the vagina. Yes, the real MVP that delivers both baby and pleasure. See below five important things that every mom should know about her vagina after a vaginal delivery.

 

  1. Your vagina may be wider. Word!!! Your vagina stretches a lot for a vaginal delivery and normally will shrink back down. However, having a baby with a big head or multiple vaginal deliveries makes it less likely for it to return to its former state.
  2. Your vagina may have scar tissue. This usually occurs if you had a tear or episiotomy (a surgical cut made at the opening of the vagina during childbirth), which could make having sex extremely uncomfortable. Scar tissues will heal over time.
  3. Your vagina may dry out. After children, your estrogen levels are known to drop. Estrogen keeps the vagina moist. Lack of this moisture causes the vagina to dry out. Adding lube during sex helps relieve the dryness.
  4. Your periods may become heavier or lighter. After pregnancy, if your estrogen levels are lower your postpartum period may be lighter. If the estrogen levels are higher, your periods may become heavier postpartum. Breastfeeding may cause estrogen levels to drop. I was once given some estrogen booster by my doctor while breastfeeding but chose not to use it for fear of losing my breastmilk supply (especially during the early weeks of establishing my supply).
  5. Your orgasms may become weaker. Because muscles surrounding the pelvic floor are weakened before and after pregnancy, your contractions are weaker down below causing less forceful orgasms. Practicing kegel exercises help tighten the vaginal muscles and great for restoring function to the pelvic floor.

Are there any changes you have noticed in your vagina after having a baby or multiple babies?