After having my two kids, I wasn’t as prepared for the amount of hair loss I would experience. I knew about postpartum hair loss and that it would likely happen to me, but I wasn’t expecting how much or how long it would take for my hair to grow back. It’s been two years since I had my last child, my daughter. Now that I’m finally feeling more like myself again, I’m ready to prioritize my health, needs, and wants. It’s time to make time for me. Last year, I committed to a full body/mind health and wellness journey. Now, this year, I’m including my hair.

Why my hair?

Currently, I have very thin, fine hair. My hair has always been fine, even when I was younger. But back then, I had a lot more of it. I even remember sitting at the hair salon when I was in middle school and high school, and the hairdresser told me on more than one occasion that I had “so much hair.” But as I’ve gotten older, it has thinned out. And once I had kids, it’s as if the thinning-out process went into hyperspeed! I feel like I barely have much left.

The hair loss wasn’t too bad after the birth of my first child. However, after having my second, it was way more noticeable to me. I’ve tried not to put too much thought or emphasis on it because I remember that I need to be kinder to myself. I’ve grown, birthed, and am caring for two beautiful children. I always tell mothers that they are beautiful just the way they are, and I am beautiful, too. Hair is just hair, right?

But as the months and now years have passed of me putting myself last on my priority list, my confidence also went away. When I looked in the mirror, I didn’t recognize the woman I was anymore. I learned it’s okay to want better for myself and do things that make me feel more confident. Last year, my goal was to get stronger, and I did! I lost 15 pounds and gained muscle. This year, I am continuing to focus on my health and wellness. I’m now including my hair in my health journey, too. Here’s what I’m doing for my “New Hair, New You” Renewal Plan. I’m starting it with Viviscal.

My “New Hair, New You” Renewal Plan

This May, my family and I are going to Maui! Maui has a very special place in our hearts because that is where my husband and I married nine years ago. I want to look and feel better than I did on my wedding day, so I am continuing to do my workouts five days a week, keep track of my diet/macros, and I’m now starting to use Viviscal to help me get fuller, thicker hair from the inside out. My hair has been one of my least favorite features, especially after experiencing postpartum hair loss, so now I’m doing something about it. Here’s what I’m using and doing for my new hair renewal for healthier postpartum hair.

Hair Supplements

I am taking my hair renewal plan seriously and am doing more than just focusing on what I’m doing to my hair and putting on my hair. Healthy hair starts from within. I’m not only improving my diet, drinking more water, and taking my vitamins, but I’m also taking Viviscal™ Hair Growth Supplements.

Viviscal Hair Growth Supplements

I recently learned Viviscal is the #1 selling hair growth supplement in the U.S.+ After researching, I like that they are 100% drug-free and have been proven to improve hair thickness and reduce shedding within 3-6 months.* In a clinical study, 92% of women saw thicker hair, a 32% increase in terminal hairs, and a nearly 39% decrease in hair shedding/loss in just three months. Amazing! Three months is the perfect amount of time for me to get the results I want before our trip in May. I also like that Viviscal™ Hair Growth Supplements are suitable for all types of hair, so I don’t have to worry about whether or not it’s right for me. (Of course, consult your doctor or health professional if you have questions before starting a new supplement or medication.)

Other supplements I am taking are:

• Viviscal Hair Self-Care Supplements – nutrition formulated with collagen, keratin, and amino acids to support healthy hair structure and deliver nutritional building blocks, which are essential for healthy-looking hair
• Viviscal Scalp Nourish Supplements – nutrition formulated with hyaluronic acid, biotin, and antioxidants to support a healthy scalp environment by delivering essential nutrients to nourish and fortify root follicles, providing a strong foundation for beautiful, healthy hair to grow

Hair Products

Now that I know Viviscal understands the science of healthy hair growth and is 100% drug-free, I’ve decided also to use their entire line of hair products to help me reach my goal of having fuller, thicker-looking hair. Here’s my new hair routine:

Viviscal Exfoliating Scalp Scrub

Healthy hair starts with a healthy scalp. Massaging and stimulating our scalp is good for encouraging healthy hair growth. Viviscal Exfoliating Scalp Scrub gently exfoliates and removes dead cells, buildup, and dirt from the scalp. This helps support a healthy scalp environment, resulting in less breakage and fuller-looking hair. I’m using this scrub once a week on my scalp before shampooing and conditioning to have a healthy hair foundation.

Viviscal Thickening Shampoo

Selecting a shampoo formulated to nourish and volumize your hair is helpful. I’m using Viviscal’s Thickening Shampoo because it strengthens and reduces breakage* while gently cleansing and stimulating the scalp. I like that it is safe on color-treated hair because I have fine, thin hair with highlights and lowlights. I’m massaging this from my scalp to the ends of my hair. I used to wash my hair every other day, but I want to ensure I don’t dry out my scalp or hair. This is why I’m now stretching out my hair wash days to twice a week. (*Use in conjunction with Viviscal Strengthening Conditioner.)

Viviscal Strengthening Conditioner

I’m using Viviscal’s Strengthening Conditioner with their Thickening Shampoo. This conditioner nourishes and hydrates your hair without weighing it down. This is what I need with my thin, fine hair. It’s easy for my hair to get weighed down, but using a little bit of this does the trick! I use this every time I wash my hair after shampooing, but I only apply this on the ends of my hair. It helps strengthen the ends and reduces breakage.* (*Use in conjunction with Viviscal Thickening Shampoo.)

Viviscal Thickening Serum

After showering, I softly dry my hair with my towel and gently brush through my damp hair. Then I apply 2-3 pumps of Viviscal Thickening Serum and coat my hair from mid-length to the ends. I like this leave-in treatment because it eliminates frizz* and is lightweight, so it doesn’t leave my hair greasy. You can also apply it to dry hair! This is great since I use this on my hair almost every day. (*Use in conjunction with Viviscal Thickening Shampoo and Strengthening Conditioner.)

Viviscal Volumizing Dry Shampoo

Now that I’m stretching my hair-washing days to twice a week, a good dry shampoo is essential. I’m using Viviscal Volumizing Dry Shampoo as a texturizing spray and heat protectant after I dry my hair. I use it daily to remove oil from my scalp and hair and refresh and restore its volume. This helps me go longer between washes, leaves my hair looking fuller, and gives it long-lasting freshness. I also love that it’s fortified with Keratin and Marine Collagen. These will protect my hair from heat damage caused by the sun and heated hair tools.

18 Hair Practices & Tips

Now that you know what products I’ll be using for my new hair renewal, here are some practices I’ll also implement. I recommend these for healthier postpartum hair:

1. Brush your hair before showering – distribute the natural oils from your hair to the ends and remove tangles before getting it wet.
2. Wash hair less often – over-shampooing can strip natural oils from your hair and scalp and leave it dry. This can make it more prone to breakage.
3. Don’t take extremely hot showers – the heat from the hot water can irritate your scalp and weaken your hair.
4. Do a quick cold-water rinse in the shower – turn the water to cold after shampooing and conditioning to seal the cuticles shut and maintain healthy hair.
5. Condition the ends of your hair – when conditioning, apply it on mid-shaft to the ends of your hair to limit weighing down your hair.
6. Don’t rub your hair with a towel – rubbing your hair with a towel can cause tangles and breakage. Instead, squeeze it dry and let the towel absorb the water.
7. Don’t go to bed with wet hair – hair is more vulnerable to breakage when wet, so dry your hair before bed.
8. Massage your scalp daily and exfoliate your scalp weekly – this can help keep your scalp healthy, which creates a healthy environment for your hair.
9. Limit the use of heated hair tools – a lot of damage is done to hair when heated tools are used frequently.
10. Reduce heat setting on heated tools – instead of 400+ degrees, use hair tools that allow you to select the temperature and select 320 degrees or less.
11. Use a heat protectant before styling – always apply a heat protectant on your hair before blow drying or using heat to style your hair.
12. Don’t do too tight of hairstyles – wearing tight hairstyles and wearing it up frequently can cause hair to break.
13. If you have fine hair, don’t use elastics – this can cause hair breakage.
14. Eat a well-balanced diet – a healthy diet with B vitamins, protein, zinc, and essential fatty acids helps grow healthier hair.
15. Drink plenty of water – staying hydrated helps keep your body and hair hydrated.
16. Sleep on a silk – swap your cotton pillowcase for a silk pillowcase. Silk reduces the amount of friction between your hair and the fabric, which helps reduce breakage. Put your hair up in a loose top knot with a silk scrunchie.
17. Trim your hair every 2 months – you want your hair to stay healthy and not break off at the ends. Trim the damaged ends and keep the length to continue growing strong, healthy hair.
18. Fewer hair processing appointments – limit the number of times you process your hair with dyes, perms, and relaxers.

Improve Your Hair with Viviscal

With this hair regimen using Viviscal products and these hair practices, I should achieve fuller, thicker, and healthy-looking hair by summer! I’m incorporating healthy habits into my life, and Viviscal naturally fits in with my wellness goals and New Year’s resolutions to take better care of myself. If you are postpartum or a mom with littles and want to work on your health, join me on this healthy hair journey to get results when warmer weather hits!

+ Based on Circana MULO unit sales for L52 wks ending 6/23/23.

* The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sponsored partner: Viviscal

Having a baby comes with a wide range of experiences, from pure joy and wonder to overwhelm and exhaustion and everything in between. After giving birth, the thought of having another baby may be the furthest thing from your mind. On the other hand, you may already be thinking about baby names for your little one’s future siblings. Whatever your desires for your family are, it is helpful to be aware of when your menstrual cycle may resume, as well as the possibility of pregnancy after delivery. Read on to learn about when you can become pregnant again after having a baby and available options for postpartum birth control.

Why Should You Use Birth Control After a Baby?

After delivery, your menstrual cycle may restart without skipping a beat, so your body may ovulate. This happens before your first period. Typically, ovulation occurs when one of your ovaries releases an egg. The egg then waits for a sperm to fertilize it. Having unprotected sex during this time can result in another pregnancy within weeks of delivery.^1,12

If you are breastfeeding, then menstruation is often delayed, but most women start menstruating again by six months. On the other hand, if you are not breastfeeding, your period can return as soon as a few weeks after giving birth.¹² Unless you have decided you want to get pregnant again immediately after giving birth, abstinence or an effective form of postpartum birth control can help you avoid this.²

There are health benefits for moms and babies that have been correlated with waiting at least 12 to 24 months between giving birth and becoming pregnant again.^3,4 The American College of Obstetricians and Gynecologists advises that women avoid interpregnancy intervals of less than six months and recommend waiting at least 18 months to achieve another pregnancy.¹³ Spacing pregnancies can decrease your risks for preterm birth, maternal anemia, and postpartum depression with your next pregnancy.^4,5,6 Allowing your body time to heal allows it to recover and replenish nutrient stores, such as folic acid. This can help ensure you are ready for pregnancy if or when you decide to have another baby.⁵

There is an exception to this recommendation in the case of miscarriage. If you are healthy and ready to conceive again, waiting does not benefit you.⁴

How Long After Giving Birth Can You Have Sex?

There isn’t a universally agreed-upon amount of time you need to wait before having sex after giving birth. However, after delivery, your body requires time to heal. If you delivered vaginally, your cervix had to open or dilate to 10 centimeters and is gradually shrinking to its pre-pregnancy size.⁶ Sexual intercourse with penetration before this has happened puts you at an increased risk for uterine infection.¹⁴

Many healthcare providers advise waiting at least until after your six-week follow-up appointment to resume sex, particularly if you require stitches for a tear or had a C-section.⁷ If you delivered vaginally and intact, which means there were no perineal tears, you may be cleared for sex as early as two weeks after delivery.^6,14

What Might Be Your Most Effective Options After Having a Baby?

When choosing a birth control method after pregnancy, you’ll want to consider when or if you would like to get pregnant again and how conveniently the method fits into your new lifestyle.⁷ It is essential to keep in mind that even methods of birth control that are considered to be the most effective do not come with a 100% no-pregnancy guarantee. Only refraining from sexual intercourse can make that claim.²

Here are some postpartum birth control options listed from most to least effective:^3,6,12

• Tubal ligation for mom or vasectomy for dad: These are one-time surgical procedures.
• Long-acting contraceptives: For instance, intrauterine devices (IUDs) or hormonal implants. Your OB healthcare provider can insert these while you are in the hospital, and they last for years.
• Short-acting hormonal methods: Examples include the mini pill, oral combined contraceptive pills, patches or vaginal rings, and injections every three months. These must be taken as prescribed to be most effective.
• Barrier methods: These include condoms and diaphragms. They must be used every time you have sex.

Talk with your OBGYN care provider about these options to decide what will work best for you and when to start birth control after delivery.⁶ Until you have chosen and established a reliable postpartum birth control method, talk to your partner about condoms to help prevent another pregnancy.⁷

Birth Control While Breastfeeding: What Are My Options?

There is some debate about whether birth control pills that contain estrogen reduce milk production. Some women have experienced this once starting estrogen-containing birth control pills, even after their milk supply has been established. If you are concerned about this possibility or have had milk production challenges with previous pregnancies, alternative options include pills that only include progesterone (the mini-pill) and certain IUDs.¹⁰ If you choose to breastfeed your baby, be sure to discuss which contraceptive method you are most comfortable using with your OB care provider.

Can You Get Pregnant While Breastfeeding?

It depends. Under specific circumstances, breastfeeding may delay ovulation.⁶ Without an egg, pregnancy cannot happen. The lactation amenorrhea method (LAM) uses breastfeeding as birth control. If any of the conditions are not met, however, you can get pregnant even though you are breastfeeding. Here are the criteria required for the lactation amenorrhea method to prevent ovulation:^6,12

• Your period must not have resumed yet.
• Your baby must be less than six months old.
• Your baby is breastfeeding exclusively, meaning you are not giving formula or solid food.

The reliability and duration of the LAM can vary. Be sure to discuss using breastfeeding as your postpartum birth control method with your OBGYN care provider.^4,9

Can You Take Plan B While Breastfeeding?

Plan B (Levonorgestrel) can be used as an emergency contraceptive if you either have unprotected sex or you suspect there may have been a lapse in effectiveness from the method of birth control you used. If you take Levonorgestrel and you are breastfeeding, some of the medication may cross over into your breastmilk, but the small amount should not harm your baby.¹¹

Levonorgestrel is a lactation category 2 medication, indicating there is limited data. However, it is probably compatible with breastfeeding. There is no absolute indication to pump and dump. There is a theoretical risk that it could impact your milk supply. Waiting three to four hours after taking a dose before breastfeeding is recommended.¹¹

Because your body may resume ovulation soon after giving birth, it is essential to consider your birth control options. If you are ready to be sexually active and would rather not get pregnant again, talk to your OB care provider about available contraceptive methods.

The infamous “mom pooch” can make moms feel as if they look pregnant long after they have delivered their babies. While it may sound superficial to be worried about a small bulging belly postpartum, it is a legitimate medical condition called diastasis recti.

Diastasis recti affects more than just your self-image and confidence; it can cause symptoms from pain to balance issues and more. Fortunately, it is usually diagnosed and treated easily. We will examine the condition, its causes, symptoms, prevention, and treatment.

What Is Diastasis Recti?

Your “six pack” comprises two columns of abdominal muscles called the rectus abdominis. They run vertically from your ribs to your pubic bone. The linea alba is a band of tissue that separates the left and right sides. When these two columns of abs separate and the linea alba widens, this is called diastasis recti. This usually happens due to increased intra-abdominal pressure, such as during pregnancy.¹

While there is always some degree of separation between the rectus abdominis muscles, diastasis refers to an abnormal degree of separation.² Many experts consider separation of more than two centimeters abnormal. However, diagnosing diastasis recti depends just as much on symptoms as the numerical distance.¹

How To Check for Diastasis Recti

Diastasis recti can usually be diagnosed with a simple test. You might even identify it on your own. Lie on your back with your knees bent and feet on the floor, lift your shoulders off the ground, and notice the shape of your belly. If you have abdominal separation, you might see the vertical center line between your abs bulges. You might also be able to feel a significant gap between your abs.³

If you suspect you have diastasis recti, your provider can examine you. They may palpate or feel your abdomen in different locations — above, at, and below your belly button. They may use their fingers to measure the gap, or they may use a tool called a caliper to get a more precise measurement. Sometimes, they may use an ultrasound to observe the abdominal gap.^2,3

How Common Is Diastasis Recti?

Diastasis recti is very common during pregnancy and postpartum. Some sources report that around 60% of women are affected by it.³ However, exact percentages can be hard to identify because experts and practitioners use different diagnostic and cutoff values.²

For example, even if two centimeters is the universal threshold, is this in a flexed or relaxed state? And is the separation measured above, at, or below the belly button? It is also important to remember that abdominal separation is common even in women without true diastasis recti, especially above the umbilicus.¹

One study had physiotherapists assess diastasis recti in pregnant and postpartum women. They classified diastasis recti into mild, moderate, and severe cases based on fingerbreadths between the recti muscles at, above, or below the navel while performing a crunch.⁴

If the therapist could see the linea alba protruding during the crunch, this was considered diastasis recti, even if the width of the gap was less than two fingerbreadths.⁴ Based on these criteria, this study found that 60% of women had the condition at six weeks postpartum, and 33% of women still had diastasis at one year postpartum.⁴

What Are the Risk Factors for Developing Diastasis Recti?

Little is known for sure about the risk factors, but these are some theories on contributing influences:

• Older maternal age⁴
• How many babies you have had and how close together they are^2,3
• Body mass index²
• Frequent heavy lifting⁴
• Having a large baby or multiple babies⁴
• Multiples, like twins or triplets⁴

Although some of these risk factors may contribute to the development of diastasis recti, it is a common condition and can occur even without any of these risk factors.³

What Causes Abdominal Separation?

Abdominal separation happens during pregnancy because of increased volume and pressure in the abdomen. Your growing baby and uterus stretch the abdominal muscles, so the linea alba widens, thins, and protrudes. The linea alba is elastic and typically shrinks back together after delivery. If the linea alba stretches too much and does not retract after pregnancy, this causes diastasis recti, in which the ab muscles remain separated postpartum.³

Diastasis Recti Symptoms

Diastasis recti often begins during pregnancy as your abs separate to make room for your baby.³ This separation can cause some of the following symptoms:

Feeling of Instability

Diastasis can weaken your abdominal muscles, and your core aids a lot in balance. With a weak core from diastasis recti, you may feel unstable.^1,3

Midline Bulge

When the ab muscles are separated, your abdominal center line may bulge, especially under increased abdominal pressure.¹ This pouch can sometimes feel soft or jelly-like.³

Coning During Pregnancy

In cases of diastasis recti during pregnancy, your bump may form a point where your abs meet instead of appearing perfectly round. This means that, besides the gap between your abdominal muscles, the linea alba protrudes, especially under pressure. Coning may begin in pregnancy but can persist postpartum, and you should watch for this triangular shape in your abdomen when engaging your core.⁵

Incontinence

Your core muscles and pelvic floor muscles are interconnected, so separation and weakness in the abdominal muscles can cause the leaking of urine during pregnancy and postpartum.³

Pain

While the abdominal separation should not be painful, the weakening it causes of the abdominal muscles can contribute to pain elsewhere. Core and pelvic floor weakness and instability can lead to pain during sex, back pain, and chronic pelvic and hip pain.^1,3

Diastasis Recti Treatment

If you are experiencing these symptoms or have found a wide gap between your abdominal muscles even without other symptoms, you are probably wondering how to fix diastasis recti and bring your core back together. Most of the time, treatment consists of physical therapy exercises for diastasis recti combined with increased bodily awareness. Some people choose to wear abdominal binding devices or pursue surgery, though surgery is rarely necessary.³ Different treatments for diastasis recti are outlined here:

Exercise

If you wonder about working out with diastasis recti, you may find conflicting information about the best way to rebuild core stability. However, certain movements and exercises are essential to regaining core strength and stability. Many sources say that when you have diastasis recti, you should avoid traditional core workouts and poses, such as crunches, plank, downward dog, and boat pose. These can increase abdominal pressure, push ab muscles out, and worsen separation. Many sources also recommend avoiding heavy lifting, and a good rule of thumb is not to lift anything heavier than your baby.³

However, one study demonstrated that curl-ups could strengthen and thicken abdominal muscles without increasing separation.⁶ The key is to ensure you are performing these diastasis recti exercises properly and with awareness — watch your belly as you do the curl-up to ensure no noticeable protrusion or coning is occurring.⁶

Another study implemented a deep core stability exercise program that significantly decreased abdominal separation and increased quality of life. The program involved diaphragmatic breathing, Kegel exercises, plank poses, and isometric abdominal contraction.⁷

A physical therapist who specializes in core and pelvic floor concerns of pregnancy and postpartum may be able to help tailor a core rehabilitation program for you. While diastasis recti physical therapy can sometimes improve the appearance of a midline bulge, it is more effective at regaining the proper function of the ab muscles, regardless of how they appear.¹

This means that while you may be looking for a dramatic difference between diastasis recti before and after photos, the more important thing is you regain proper function of your abdominal muscles to improve symptoms such as instability, incontinence, and back and pelvic pain.

Abdominal Binders

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Some women wear abdominal binders postpartum to hold their abdomen in place and provide low back support. Wearing a binder can remind you to use good posture and engage your core muscles properly; however, these binders do not strengthen the core or heal diastasis recti.³

Surgery

Surgery can reconstruct, repair, or strengthen the linea alba to decrease bulging.¹ It can be performed laparoscopically or open, but it is usually reserved for severe cases that do not respond to therapy.¹ Some consider this surgery controversial because it is mostly performed for cosmetic purposes. Diastasis recti may be improved in a “tummy tuck” procedure.⁸

Those who have had repair surgery may feel dissatisfied if their symptoms or appearance do not improve as they expected. Surgery can also cause complications such as infection, bruising, scarring, and other abdominal damage, and a relapse of the diastasis is also possible.¹ If you choose to pursue surgery, you should wait at least two years following childbirth, and you should not be planning for any future pregnancies.⁸ Surgery is necessary in the case of an umbilical hernia, in which part of an organ pops through the linea alba.³

Can You Prevent Diastasis Recti?

You may not be able to completely prevent abdominal separation during pregnancy, as this naturally happens to accommodate your growing baby. However, you can do things to decrease the severity of the separation and lower your risk of diastasis persisting postpartum:³

Be Aware of Abdominal Pressure

Core-specific exercises like sit-ups and planks can increase belly pressure and cause abdominal separation. These are best avoided after the first trimester of pregnancy. Similarly, heavy lifting of weights or even groceries or toddlers can cause strain. Limit heavy lifting to prevent excessive abdominal pressure. When heavy lifting cannot be avoided, engage your deep core muscles to support your rectus abdominis muscles. Watch your belly for linea alba protrusion during lifting, and modify your motions to decrease coning.³

Log Rolling

One way to avoid undue pressure in your abdomen during pregnancy and postpartum is to log roll when getting out of bed. Instead of doing a sit-up or crunch to rise from a reclined position, roll to one side, then use your arms to press yourself up. Decreasing abdominal pressure in everyday activities like this may help prevent diastasis recti from developing or worsening.³

Diaphragmatic Breathing

Belly breathing engages your core with each breath, releasing pressure and tension. This can help prevent abdominal separation. To practice belly breathing, place one hand on your chest and the other on your belly. Inhale. Your belly should press out while your chest remains stationary.^3,9

Exercise

Multiple studies have shown that prenatal and postpartum exercise can reduce the width and severity of the ab gap. This may be because exercise helps you maintain core strength during pregnancy and postpartum and also helps with weight management.¹⁰

Healthy Weight Gain

One study found that body mass index and weight gain during pregnancy are related to the development of diastasis recti. Awareness of weight gain during pregnancy and keeping your weight gain healthy may help prevent diastasis recti.²

Is It Ever Too Late To Fix Diastasis Recti?

Fortunately, it is never too late to fix diastasis recti. If it has been years since you have had a baby and you are still dealing with diastasis recti, you might be wondering how to fix it years later. You can almost always repair abdominal separation with the right physical therapy exercises. The same exercises, core engagement, and bodily awareness that can repair diastasis recti in the early postpartum days can improve your diastasis years later.³

After all your body has been through in pregnancy and postpartum, it can be frustrating and disheartening to experience lasting effects on your abdominal muscles. While it can be tempting to jump back into core workouts to sculpt your body and regain strength, this may be counterintuitive. Fortunately, diastasis recti can drastically improve with the right therapy and some time.

After I delivered my first daughter, I could barely sit. I had second-degree tearing from birth and had many stitches in place. It burned when I peed. My whole bottom ached so badly, and it felt like my insides were falling out of me. It hurt to laugh, walk, and use the bathroom. I cried and worried I would never feel normal again. I also wondered how I could best perform perineal care to soothe my pain and heal well.

Your perineum, the diamond-shaped area consisting of your urethra, vagina, and anus, is a particularly sensitive area both physically and emotionally.¹⁸ Injury to this area can be painful and upsetting. Fortunately, with good medical attention and home follow-up perineal care, you can feel like yourself again. Here, we will review vaginal tears from birth and how to help your perineal heal postpartum.

What Is a Perineal Tear?

A perineal tear refers to trauma that occurs to the female genitalia during a vaginal birth.¹ Most commonly, the vagina tears toward the rectum, but a tear can extend from the vagina in any direction: toward the urethra, out to either side, or toward the rectum.¹ These tears happen because the perineal tissue has not adequately stretched before the delivery of the baby’s head. The vaginal opening is too tight or small for the baby’s head to fit through, so a tear increases the diameter.¹

Perineal tearing can occur spontaneously, meaning the vaginal tissue tears on its own as you push out the baby. Alternatively, a provider may perform an episiotomy or a small cut in the vaginal opening to help get the baby out faster or prevent a worse natural tear in a different location. Episiotomies are increasingly controversial.²

On average, women who have a vaginal birth have an 85% chance of experiencing a perineal tear. However, tearing is most common during first births, and the likelihood decreases with each birth.¹ This held for me, as I did not experience any tearing with my second delivery.

In addition to varying in the direction of tearing, perineal tearing can vary in the depth of tissue it extends into.²

Degrees of Perineal Tearing

Perineal tearing is classified based on how deep the injury extends into the vaginal muscle and beyond. There are four degrees of tearing:^2,19

• First-degree: Only the vaginal mucosa and perineal skin are involved in a first-degree tear, and the repair may or may not require stitches.
• Second-degree: A second-degree tear involves both the vaginal mucosa and perineal muscles. It requires stitches or surgery for repair.²
• Third-degree: Lacerations that involve the anal sphincter muscles are called a third-degree tear. Third-degree tears can be further classified into what percentage of the anal muscle is affected.¹ These tears require surgical repair in the delivery room or operating room.²
• Fourth-degree: A fourth-degree tear extends from the vaginal skin through to the rectal epithelium. It requires advanced repair, usually in an operating room.¹

If you had a vaginal tear during childbirth, you might wonder how long it takes to heal. Depending on the severity, most perineal tears significantly improve within two weeks. Any stitches for perineal tears typically dissolve by your first postpartum appointment at four to six weeks.³

After my first birth, my stitches did not dissolve by my six-week postpartum check-up, so my provider had to remove them. The thought of it was worse than the experience of it, but it was pretty painless! And once the stitches were gone, I started to feel much better. My provider suspected they were possibly causing some tugging that enhanced my pain and soreness.

Possible Complications Following a Vaginal Tear

Vaginal tearing can sometimes cause complications after giving birth, depending on the severity of the tear, the repairs completed, and the perineal care afterward. Some possible complications of perineal tearing include the following:

Infection

In one hospital audit of women who received stitches for their perineal tears during birth, 5%-11% developed an infection. Infection of a perineal tear is more common if a doctor performs an episiotomy, if your water is broken for a long time, or if you have an instrumental delivery with forceps or a vacuum.⁴

Symptoms of infection of a perineal tear include:⁴

• Perineal pain
• A reopening of the wound
• Purulent (pus-like) discharge.

Contact your provider immediately if you think you have a perineal tear infection.

Bleeding

It can be difficult to know the source of vaginal bleeding postpartum. Some amount of vaginal bleeding after birth is normal due to lochia or shedding of the remaining uterine lining.⁵ However, significant amounts of blood loss, whether from the uterus or a vaginal tear, can be concerning because you could be at risk for postpartum hemorrhage.⁶

Most of the time, once your perineal tear gets stitched, the bleeding will stop. If bleeding persists, your provider may pack the wound to apply pressure. If the bleeding still doesn’t stop, your provider may administer local medications to encourage your blood to clot at the site of the tear.⁷

If a large amount of blood accumulates within the vaginal or vulvar tissue, you could develop a hematoma or a collection of blood under the surface of the skin, similar to a bruise.⁸

Chronic Pain

Anywhere from 6.1% to 11.5% of women experience chronic pain after childbirth. One report showed that C-section mothers report less chronic pain than those who had vaginal births.⁹ Lingering perineal pain can depend on the degree of vaginal tearing as well as other factors, such as having an operative vaginal delivery with forceps or a vacuum.^9,10 Persistent vaginal pain can also contribute to painful intercourse when you resume having sex postpartum.¹¹

Incontinence

Damage to the pelvic, vaginal, and rectal muscles can sometimes lead to incontinence. This means it is possible to leak urine, stool, or gas after experiencing vaginal tearing during birth.¹¹ Pelvic floor physical therapy can help regain control of these muscles after perineal damage.^15,20

Scar Tissue

Most of the time, once your vaginal tears heal, they are completely gone and will not cause any more issues. However, you can develop scar tissue.¹¹ Scar tissue can also be called granulation tissue, which means the wound “over-heals.” It can become swollen or red and may bleed. Usually, this resolves independently, but if you are experiencing difficulty with granulation tissue, you should seek evaluation by your medical provider.^12,21

Perineal Care at Home

Besides caring for your baby, you must care for your body, particularly your bottom. From managing pain and cleansing to voiding and stooling, here are some tips for taking care of your perineum postpartum:

Hygiene

Keep your bottom as clean and dry as possible. You will likely experience lochia, or bleeding and discharge from the vagina, for four to six weeks postpartum. Wear a pad during this time, and change it often. Do not use a tampon, a menstrual cup, or anything else to “catch” this blood and discharge, as this can cause infection or further damage to your vagina.¹³

Buy Here

You can clean the outer vulva with mild soap and water in the shower. Do not put any cleaning products inside the vagina, and avoid using anything abrasive or heavily scented.¹⁶

When you change your pad or use the bathroom, apply a witch hazel pad or gel to the sore or stinging area. This may help relieve burning in the area. You can also use an ice pack.¹⁴

Urinating

In my experience, urine can cause stinging and burning to vaginal tears while they are fresh. One of my postpartum nurses taught me to spray warm water from a squeeze bottle at the vagina while passing urine. This dilutes the urine and lessens the burning sensation.¹⁴

Bowel Movements

Bowel movements can be difficult to pass in the early postpartum days and weeks. Avoid bearing down too hard in an attempt to pass stool. This can cause hemorrhoids and increase perineal muscular pain and soreness. Keep your bowel movements soft and frequent by increasing fluid and fiber intake. You can also talk to your provider about whether a stool softener might be helpful for you.¹⁴

After a bowel movement, avoid aggressively wiping. Instead, consider rinsing the area with a perineal spray bottle or briefly dunking in a sitz bath. A sitz bath is a shallow bath that sits atop the toilet opening. It allows just your perineum to soak for a few minutes. This can relieve pain and help with cleansing.¹⁴

Pain

You are probably wondering how to relieve pain from vaginal tearing and stitches. Avoid sitting in the same position for long periods (easier said than done with around-the-clock nursing and holding a newborn!), and avoid sitting or putting pressure directly on your perineal wounds. Consider sitting on a soft, padded cushion or pillow, or even a donut-shaped pillow, to relieve pressure on the area.¹⁴

Talk to your provider about the use of medications and ointments for pain postpartum. Some people experience relief from muscle soreness by taking ibuprofen. Others like to apply a numbing spray, and some use hemorrhoid cream.¹⁴

Weakness and Incontinence

If you are experiencing pelvic floor weakness, pain, or incontinence, consider doing Kegel exercises to retrain and strengthen your muscles. To perform a Kegel, pretend you are clenching your vagina around a marble and lifting it. Hold for three seconds or as long as possible, then release and repeat 10 to 15 times. You can do a set of Kegels multiple times throughout the day.¹⁴

Products To Help With Your Perineal Care

When preparing to care for your perineum at home, there are some supplies and medications that may be helpful to have on hand. From ways to manage postpartum vaginal bleeding to tools that help with pain and cleansing, here are some items that may help with perineal care postpartum.

Adult Diapers

Many women rave about wearing adult diapers like these for postpartum vaginal bleeding. I did not like the idea of taking off my pants every time I wanted to take off and put on a new diaper. I stuck with regular menstrual pads. You may want to have both on hand.

Pads

There is no doubt that you need postpartum pads for at-home perineal care, and you will go through many because you should change them frequently. My personal favorites were basic, unscented, wingless pads like these. You may already have a go-to brand or style; most will work fine.

Ice Packs

You will want to have absorbent pad-style ice packs to apply to your perineum to relieve pain from tearing and reduce swelling. My hospital sent me home with lots of extras. If your hospital does not supply excess ice packs, these are the ones I used. Some women prefer to make “padsicles” by applying witch hazel cooling gel and crushed ice to a pad and sticking it in the freezer.

Witch Hazel Pads

My hospital supplied me with a good supply of witch hazel pads, but I stocked up on these when I ran out. Witch hazel is thought to relieve pain and reduce inflammation in the perineum postpartum.¹⁷

Spray Bottle

A perineal spray bottle can be useful as an alternative to wiping with toilet paper after using the bathroom. It can also help to spray water toward your vagina while urinating to relieve the burning caused by urine hitting your vaginal tears. This spray bottle is great because it can be used more easily upside down.

Sitz Bath

A sitz bath sits on top of your toilet seat and holds a shallow amount of water to soak your bottom after using the bathroom. It can help cleanse or relieve some swelling and pain related to perineal tears. You can also add Epsom salt or magnesium to your sitz bath to help relieve pain.

Perineal Spray

A close friend gifted me this Earth Mama Perineal Spray and Balm kit at my baby shower. I loved having it on hand postpartum, providing cooling relief to my second-degree tears.

Medications

In addition to the supplies you may want on hand for postpartum perineal care, there are some medications you may need and should have in advance. As always, talk to your provider before taking any medications, especially if you are breastfeeding.

Numbing Spray

Some women also like to use a medicated cooling and numbing spray containing benzocaine to relieve some of the pain and soreness from their stitches.

Stool Softeners

Different stool softeners and laxatives work for different people. My provider recommended Colace for me postpartum, and I took it a few times when I needed relief from postpartum constipation.

Hydrocortisone

If you experience hemorrhoids in addition to your perineal tearing, you may want to apply hydrocortisone cream to shrink them and relieve any pain or itching they are causing.

Ibuprofen

Ibuprofen is good to have on hand and works great to relieve pain and soreness related to perineal tearing. Check with your provider before taking it, as it can put you at greater risk for hemorrhage.

Dealing with vaginal tearing and performing perineal care can be daunting on top of taking care of a newborn. It is best to be prepared with supplies for perineal care in case you need them postpartum. It can feel like a lot of steps just to pee in the early postpartum days and weeks, but taking care of your perineum postpartum will soon become second nature and aid in healing, so you do not have to do all these extra steps for long!

Many mothers are led to believe that once the baby is here and greets us earthside, it must mean the journey is over for us, right? Wrong. So, so wrong. After you have the baby, the “fourth trimester” starts.⁵ And it can be a doozy. The fourth trimester is the most challenging part of growing and having a baby. It’s a total shift in how you’ve lived your life for the past nine months. Right after birth, your estrogen and progesterone levels drop dramatically.¹ With your hormones all over the place, along with the physical and emotional act of giving birth, it can knock you down on your knees, leading to postpartum rage.

What Is Postpartum Rage?

Postpartum rage is when you experience irritability, anger, frustration, or fits of rage after giving birth as you adjust to having a new baby in your life.² Mothers may describe “postpartum rage” as seemingly coming from nowhere, and it leaves them feeling depleted and shameful or guilty afterward. It can occur when your expectations of motherhood (that you will be joyful and positive about your mothering journey) don’t align with the reality and challenges of parenting.^2,3

It’s important to know you’re not alone in feeling those feelings of “postpartum rage” during this rough period. People often talk about postpartum anxiety or depression, but while there is some crossover with things like irritability or changes in mood (which form part of those diagnoses), it’s not necessarily about feelings of depression or anxiety. Instead, you experience outbursts, anger, and frustration. It follows with guilt and shame for experiencing postpartum rage.²

What Are the Symptoms of Postpartum Rage?

The symptoms of postpartum rage may include:^2,6

• Uncontrollable temper or intense anger and frustration
• Screaming or swearing at others more than normal
• A physical expression of anger, such as punching or throwing objects
• Feelings associated with depression, such as sadness and loneliness
• Dwelling on things that make you upset for longer than normal
• Being unable to improve your mood on your own
• Experiencing violent thoughts or urges
• Feeling a flood of emotions, such as shame, after an episode

Although you may be experiencing these symptoms, not much on the outside may indicate there’s a problem. Sure, there are the bags under your eyes from lack of sleep. You may be short and sometimes rude with your words. But that isn’t uncommon for a new mom.⁷ After all, you may still be recovering from birth and are caring for a newborn. While you may have tried to prepare yourself for this postpartum experience, you cannot truly be ready for the reality of it.

It’s important to note that symptoms or signs of postnatal rage could also signal things like postpartum depression, postpartum anxiety, or another postpartum mood disorder.^2,6 So, seek support if you notice any other changes in your mood, well-being, or ability to cope. You should also get help if these symptoms are impacting your bond with your baby or causing suicidal feelings or thoughts of harming your baby.³

Postpartum Rage Is Not Uncommon

Many women don’t realize that postpartum rage is common.^2,6 However, mothers may be scared to talk about it, experience it, and explore what is bubbling under the surface. As mentioned, our hormones have been on the largest rollercoaster known to man for the past nine months. The world expects us to return to normal, drop everything, and become the ultimate #1 mom. Sometimes, it feels like the world forgets we moms are human beings who may have difficulty adjusting to our new life. What about seeing us as people who have gone through something intense? Yes, it’s incredible and something we are grateful for, but it’s a massive mental, physical, and emotional change in our lives. Perhaps we, too, need to be comforted and treated as we recover.

Birth can be a beautiful thing, and it is a beautiful thing. There is nothing like finally meeting a healthy baby after a long time of unknowns and worry. However, I recognized that a lot of my postpartum rage came from not being recognized as a woman who just went through hell to meet her baby. Don’t get me wrong; “Mom” is a great title. But we are still individuals with needs to meet. That shouldn’t be too much to ask.

You Are Not Alone

There are also many postpartum scenarios women deal with. Postpartum is not a one-size-fits-all, and it doesn’t affect everyone the same. Some mothers have experienced miscarriage, stillbirth, or infertility. Does that make their postpartum journey any less than? Not even close. Postpartum rage can be much harder to deal with in those situations. Without a saving grace, it’s even harder to go on and hold in some of that rage while continuing your everyday life. Your hormones are still there, your feelings are valid, and the postpartum emotions can become unbearable in these situations. It’s important to know that you’re not alone.

The “fourth trimester” is an important time for you, and the people around you must know that you need care, compassion, and support. It’s a time to love and nurture your baby — but also be loved and nurtured yourself. You are not any less of a mom if you’re experiencing sadness and rage or not feeling yourself. Of course, you should be thankful for what you have, but you can also acknowledge what you’ve been through. You are starting your new role as a mother; just don’t forget about the role you played before this new life.

What To Do and Treatments for Postpartum Rage

If you find yourself feeling intense rage postpartum, prioritize getting help. There are several treatment options, so it’s best to talk to your doctor to determine the best route for you. Here are some of the different options:²

• Support groups: Receiving self-help advice and meeting other mothers going through the same experiences may help validate your feelings. You can join a support group that meets online or in person.
• Talk therapy: You may consider going to talk therapy with a trained counselor or psychologist to discuss your experiences and learn coping techniques for anger and other emotions.
• Medication and/or hospitalization: When necessary, medication or hospitalization may be needed temporarily to help improve a mother’s overall state of mind.

Resources for Postpartum Rage

If you or someone you know is experiencing bouts of postpartum rage and needs more help and information, consider reaching out to one of these resources:

• Postpartum Support International (PSI): PSI offers online support groups, teletherapy, a helpline, online professional training, and other services.
  • Phone or text crisis line: 1-800-944-4773
• The Bloom Foundation: This organization offers free peer-to-peer support group calls on Zoom calls led by trained postpartum advocate facilitators.
• National Alliance on Mental Illness (NAMI): This mental health organization is dedicated to building better lives for the millions of Americans affected by mental illness.
  • Phone helpline: 800-950-6264
  • Text “Helpline” to 62640
• 988 Suicide & Crisis Lifeline: This organization offers free 24/7 helplines for people in a crisis who may be considering taking their lives.
  • Call or text: 988

Above all else, you’re not alone in these uncharted waters. You are a part of a community of moms who have the same feelings postpartum as you do. There are many of us out there, and we all need to stick together in the roughest times, knowing we’ll get through this. They say it takes a village to raise a child. It also takes a village to love and care for the mother of that child.

Almost every breastfeeding mother has a time when they need to pump, store, and prepare breast milk for their baby. For example, if you have to go back to work and want to continue breastfeeding, if you want your partner to help with a feeding, or if you have to run errands. It’s any time you must be away from your little one for several hours. This is why pumping your breast milk can be very convenient and sometimes necessary.

As a postpartum doula, I have helped many clients who have often needed advice and assistance on how to pump and store, and sometimes, preparing breast milk isn’t done correctly. I wanted to share some tips below to answer questions about correctly storing and preparing your breast milk. Hopefully, these tips will make this process a lot easier!

How To Collect Breast Milk

There are a multitude of breast pumps available on the market. Make sure to do your research to find out what pump will work best for you to express milk. If you are unsure how to use your pump, read the instructions and follow the suggestions. It is essential to know how to use your pump before actually using it. If you are unsure or have questions, ask your lactation consultant for assistance. Once you’ve chosen a breast pump, you can take these steps to collect breast milk:

1. Ensure Everything Is Clean

The first thing you should do is wash your hands with soap and water. Then, wash the bottles and breast pump parts in hot, soapy water. Some people boil water and place the pump parts and bottles to sterilize. Others use their dishwasher since the temperature it reaches helps sanitize, but this depends on the pump.^1,8 Just make sure that the rest of the dishes are pre-rinsed. You don’t want leftovers on them — see tips for properly cleaning a breast pump.

NOTE: Do NOT wash the tubing in a dishwasher or sterilize it in any machine. This can cause water to get into the tubing. This isn’t good because water can get into the machine and break it.

You want the parts to air dry, so lay them on a clean towel or paper towel. You can also use a drying rack. Note that you do not have to sanitize your pump parts every use. Between using them, you can hand wash with soapy hot water. The CDC recommends you sanitize the pieces once a day to ensure “extra germ” removal.¹ Sanitizing is most important for infants under 2 months old, those with a weakened immune system, and infants born prematurely.¹ Once the parts are clean, you can assemble your pump.

2. Check the Size of Your Breast Shields

When you are ready to start pumping, ensure you have the correct size breast shields so your nipple fits comfortably. Having the right shield size is so important for successful pumping. The standard kit most families purchase comes with one or two different size options. However, there are various shields you can buy separately. Most of my clients experience that the shield the kit comes with is too small. Make sure to check if you need to purchase a larger size. Medela makes breast shields to fit all nipple sizes, from small to extra large.

3. Start Pumping!

Find a quiet and comfortable place and start pumping. Work to find a comfortable cycle speed and suction level. A pumping “session” should end when your breasts feel empty and expressed milk begins to slow down. For every mother, the amount of time it takes to pump will vary but is commonly seen to be about 10-15 minutes.⁴

How To Store Breast Milk

To store your milk, pour it into breast milk collection bottles or disposable bags designed specifically for breast milk. The bottle must be a clean, capped glass or hard plastic, BPA-free container.⁹

Breast milk storage bags might tear, leak, and contaminate more easily than hard-sided containers. So, place the bags in a hard plastic food storage container with a tightly sealed lid for extra protection. Even though disposable bags are made for breast milk, these things still happen. I have seen several mothers cry over their spilled milk, so carefully store it. To easily find the oldest bag of stored breast milk, check out Milkies’ The Freeze.

Again, seal containers tightly to prevent any leaking. Write the date and time on a piece of tape on the bag or bottle — this way, you know which is the oldest since you want to use the oldest milk first. Place the containers in the back of the refrigerator or freezer, where the temperature is the coolest.² If you don’t have access to a fridge or freezer, store the milk temporarily in an insulated cooler.

I recommend freezing your breast milk in 2- to 5-ounce portions. Small amounts thaw faster, so this way, you waste less milk, save more time, and avoid over-feeding your baby. Many parents want their babies to finish the whole bottle since they don’t want to waste a drop, but you do not want to overfeed your baby. Also, leave extra room at the top of the container or bag because the liquid will expand when frozen. You don’t want the bottle or bag to burst!

To further assist you in storing breast milk, here’s a helpful chart to follow:

You can also read these tips for creating a breast milk freezer stash. However, if your baby was born premature, these guidelines might differ slightly. You should check with your healthcare provider for the recommended storage guidelines for your specific situation.

How To Prepare Breast Milk

Once again, hand hygiene is always important, so wash your hands before preparing breast milk. When you are ready to prepare the breast milk, you want to gently swirl the warmed bottle to mix the milk layers.⁷ Do NOT shake the milk. That damages the milk.¹⁰

If your breast milk has been stored in your fridge, you can use a bottle warmer or place it under running warm water in a cup or bowl full of warm water.⁷ Do NOT microwave your breast milk or heat it quickly on the stove. This also damages the composition of the milk and can create hot spots that can scald your baby’s mouth.⁷ No fun.

If you’re trying to thaw your frozen breast milk, first move your milk to your fridge the night before. You can hold the bag or bottle under warm running water if you need it sooner. It will take longer to thaw and warm than a cool/cold bag of breast milk stored in the fridge. When you have a hungry baby, that might not be ideal. Before feeding your baby, make sure to test the breast milk’s temperature.⁷

FAQs About Breast Milk and Feeding

Here are answers to other common questions that moms have about feeding:

When Should I Introduce the Bottle?

Lactation consultants recommend not introducing a bottle until breastfeeding has been established and is going well.¹¹ I’ve heard many times from different lactation consultants to introduce a bottle. Some said three to four weeks, while others said longer than six weeks. I usually recommend starting slowly and introducing one bottle at two to three weeks. From there, you can slowly build up.

I’ve seen many babies only want the boob because their parents never introduced the bottle until later, and I have had other babies only want the bottle because it was introduced too soon and for too many feedings. When it comes down to it, the most critical factor in introducing a bottle is ensuring that the breastfeeding relationship is established and the baby is breastfeeding well.⁵

How Should a Working Mom Store Milk?

If you’re returning to work, you will want to begin pumping to store milk one to two weeks before you return.¹² Many working moms use the fresh milk they pump while at work for feedings the next day. They bring home the fresh milk and refrigerate it for the next day’s feedings. So Friday’s milk is used for Monday. You want to save your frozen breast milk for emergencies.

What Should Pumped Milk Look Like?

It is normal for pumped milk to vary in color, consistency, and scent depending on your diet.⁹ When you pump your milk and let it sit for a little while, it will separate into layers. The cream will rise to the top and be a lighter color.

Can I Refreeze My Breast Milk?

This is another major question I get asked often. The answer is no, you can’t. Do NOT refreeze. Once it’s frozen and thawed, you must use it within 24 hours (which is how long it is safe in the refrigerator.)³

Can I Combine My Breast Milk?

Many people wonder if they can combine breast milk when storing it. Mixing expressed breast milk can only be done if freshly expressed milk is cooled before being combined with other cooled breast milk. You do not want to add warm milk to already cooled milk, which could rewarm the older milk.⁶

So there it is! My advice on how to properly collect, store, and prepare your breast milk. I hope it helps you have an easier time with feeding!

When it comes to breastfeeding in those first newborn days, it can feel like there are a million moving parts to get your baby on the breast with a “perfect” latch and breastfeeding successfully. With so much going on, recommended breastfeeding techniques can be easily overlooked and leave mom with not only sore nipples but also an aching back or neck. Let’s take the part where mom’s back is killing her while nursing out of the equation by bringing in a nursing pillow. Nursing pillows are excellent tools to help you get your little one into an ideal position for breastfeeding.

What Is a Nursing Pillow?

Nursing pillows are breastfeeding tools used to support the baby and assist in making breastfeeding as comfortable as possible for the mom. The nursing pillow allows the mom to help adjust the baby into an ideal position for successful breastfeeding.¹ Most commonly, a breastfeeding pillow will come across the front of the mother’s abdomen and wrap around her slightly above the hips. Nursing pillows are generally found in a C- or U-like shape and made of a foam material. Many breastfeeding pillows come in various forms, sizes, and colors. Two of the most common brands are Boppy and My Brest Friend.

What Is a Nursing Pillow For?

Nursing pillows are designed to help your baby be propped up into an ideal breastfeeding position, helping mom and baby breastfeed comfortably with optimal support. Commonly, breastfeeding mothers will have complaints of a sore back or neck. This usually comes as a result of the mom moving her body down to the baby’s level to latch and feed. Breastfeeding pillows allow mom to position baby in a more supported and higher-up position, bringing baby up to her.

This support allows for a better position for the mom to work on the baby having a good latch and helps prevent the mom from being hunched over and causing stress on her back and neck areas. When breastfeeding is comfortable for both baby and mother, it will be easier to meet breastfeeding goals and have a successful breastfeeding journey.¹

How To Use a Boppy Pillow

The Boppy pillow has a simple, user-friendly design. With both of my daughters, I chose to use the Original Support Nursing Pillow by Boppy for breastfeeding. I found the Boppy to be easy to use, and it offered the perfect amount of support for me to breastfeed comfortably. Although colors and design were not at the top of my priority list when looking for the ideal pillow for breastfeeding, it was nice to see the large variety of prints and colors available to choose from. The size of the Boppy made this feeding pillow convenient to bring anywhere I went.

Here’s how to use the Boppy Pillow:

1. Find a comfortable seated position.
2. Place the opening of the pillow around your waist or side, depending on where you need support for your preferred breastfeeding position.
3. You are now ready to feed your baby.

How To Use a My Brest Friend Pillow

Another commonly recommended breastfeeding pillow is the My Brest Friend pillow. This feeding pillow offers a backrest to help give support to mom’s back and neck by promoting good posture. It also has a wraparound design to assist in maintaining the feeding position while nursing, a large “firm front” cushion for the baby to rest on while feeding, and even an armrest for the mom.

Here’s how to use My Brest Friend Breastfeeding Pillow:

1. Find a comfortable seated position.
2. Place the pillow around your waist with the backrest behind you.
3. Move the pillow to your desired height for breastfeeding.
4. Use the clasp to close and secure the pillow.
5. Make sure the pillow is close to your body and comfy.
6. Place baby on the pillow, and you are ready to breastfeed.

Benefits of a Nursing Pillow

Nursing pillows allow baby to be in a higher position, which provides a better opportunity for baby to latch well and supports mom’s back and neck by adjusting baby so she does not need to hunch or bend over.¹

One published study specifically looked at the impact nursing pillows had on mother’s fatigue levels. The result showed that fatigue levels were lower for mothers who used pillows while breastfeeding. They attribute this to babies being in a position where they are more motivated to feed and can feed more successfully. Being in a position to latch well leads to fewer breastfeeding complications such as nipple pain, engorgement, and mastitis.²

Another benefit of nursing pillows is the convenience factor. While bed pillows or rolled blankets can help get the job done, breastfeeding pillows offer convenience, helping mom get their baby into a comfortable position before each feeding with little effort.

Are There Other Ways You Can Use Your Nursing Pillow?

You should only use nursing pillows for nursing or bottle-feeding. You should never lay your infants in or prop them up on a feeding pillow and leave them alone for the risk of rolling into a position where something may obstruct their breathing. The American Academy of Pediatrics (AAP) has acknowledged that breastfeeding pillows can pose a safety risk for little ones if misused and has even called for new regulations for the design and marketing of nursing support pillows.³

Things To Keep In Mind When Buying Nursing Pillows

It is easy to get overwhelmed when deciding on products you might need for your baby, including which breastfeeding pillow to choose. I always recommend doing your due diligence when researching products. Look into all the details to see what product best meets your needs and expectations.

If possible, try out different nursing pillows before you purchase one. If you have a friend who has a Boppy pillow, My Brest Friend pillow, or another breastfeeding pillow, ask to borrow it to find out which might work best for you and your little one. Once your baby arrives and you can give them a try, you can see which one you are most comfortable with and make an informed purchase. Unfortunately, there is no one-size-fits-all when it comes to which nursing pillow works best. Every individual will have a different preference as to which is most comfortable and supportive to their needs. There are also many nursing pillows for tandem feeding if you have twins!

Moms, we want you to meet your breastfeeding goals and be as comfortable as possible while doing so. Nursing pillows offer support, comfort, and convenience when it comes to getting yourself and your baby into a breastfeeding position that will set you up for a successful feeding session. As always, contact your lactation team or healthcare provider if concerns or questions arise during your breastfeeding journey. You are never alone!

If you have heard of colostrum, I’m sure you know it is also called “liquid gold.” It has this nickname for a good reason. This liquid is packed full of nutrients that all work to support your baby’s needs and offer protection. Colostrum may be tiny in volume, but it is mighty in its benefits to your baby.

What Is Colostrum?

After birth, the first milk available to your baby is called colostrum.¹ This incredible source of nutrition comes in small doses but is precisely what the baby needs. It is a thick liquid packed full of protein, minerals, and antibodies.^2,3 This early milk provides your newborn’s nutrition while also being an important source of infection protection.⁴ Antibodies pass from mom through the colostrum and are the key to the protection it offers.

Some may worry about the volume their baby is receiving with this liquid gold, thinking it is not enough. We are so used to seeing babies with bottles full of a large amount of milk or formula that it can be confusing. It is essential to know that baby’s stomachs are small. They do not need large quantities of food in the first days of life. Their stomachs will slowly grow. The small amount is just what your baby needs for nutrition as they are learning to breastfeed. In the first few days, it also allows your baby to learn more easily the basics of breastfeeding; sucking, swallowing, and breathing.⁵

When Does Colostrum Come In, and How Long Does It Last?

Here’s a cool fact: Women begin to produce colostrum during pregnancy.⁷ This usually begins around 12 to 18 weeks.^5,6 Once a baby is born, a mother’s body has the colostrum ready and continues to produce it for about the first three to four days after birth.^2,8,9 It is the first milk before a mother’s milk fully comes in.² Isn’t it amazing what our bodies can do to prepare to meet our baby’s needs right at arrival? Because colostrum is being made during pregnancy, some women may even collect it in the last weeks before the baby arrives. Having colostrum available can be beneficial in some circumstances. This may be something to talk about with your healthcare team and should be discussed before trying on your own.¹⁰

What Does It Look Like?

As noted, colostrum is often referred to as “liquid gold.” This name comes from not only the benefits it offers but also the color. When expressed, colostrum milk is a yellowish, golden color.¹ It is thick and may only be a few drops when expressed at first. Although colostrum may not be much in volume, it is still exactly what a baby needs.⁸

What Are the Benefits?

With so many nutrients and antibodies in colostrum, the benefits your baby receives from it are truly incredible. Some of these benefits include:

• Providing optimal nutrition⁶
• Supporting and building the immune system⁶
• Lining the intestines to keep away germs⁵
• Maintaining blood sugar levels⁶
• Helping baby pass meconium and lowering the risk of jaundice by assisting in getting rid of bilirubin through stooling^6,9

Colostrum vs. Breast Milk: What’s the Difference?

Colostrum is the first milk a mother’s body makes. Within three to four days, colostrum will change from a thick, yellowish liquid into milk, which is thinner and whiter in color.²

Colostrum is found to be richer in protein and minerals than milk. In contrast, breast milk has more carbohydrates, sugar, fats, and certain vitamins. The higher fat, carbohydrate, and lactose levels of milk are necessary for supporting the baby’s growth and providing energy. Breast milk also offers more calories than colostrum.⁶

Should You Use a Colostrum Supplement?

If your baby is having a challenging time latching or cannot breastfeed for another reason, colostrum can be hand-expressed. It is always a good idea to ask your health team to assist with this process to show you the correct technique to use to help you be successful. Once expressed, the colostrum can be cup-fed, spoon-fed, or even syringe-fed to your baby. Getting the liquid goodness even when they can’t breastfeed will benefit your baby.¹¹

Today, there are supplements on the market, commonly bovine colostrum. If you cannot express colostrum alone, this may be an option to explore. As with introducing anything to your little one, it is essential to discuss the introduction of a supplement with your medical team before using it. They can assist you in finding the best supplement for your little one if recommended.

With the vast health benefits that colostrum offers your little one, it truly deserves the nickname liquid gold. The nutrients and antibodies it provides will help protect your little one right from the start of life. If you have questions about colostrum, contact your healthcare team for support.

We might think the hard part is over once we’re out of the delivery room, and the rest will be all sunshine and roses, and we’ll spend our days cuddling our new sweet baby. But you ain’t seen nothing until you start the postpartum period. So many things happen after delivery that it can be shocking.

Our bodies are different, our hormones are going wild, and all we want to do is look at our sweet baby and sleep. But if you already have a baby or two, you know that is unlikely. We’ve got some surprising things you will encounter during your postpartum period.

30 Fun Facts About the Postpartum Period

Here are 30 fun and relatable truths about the postpartum period to laugh about and share with others.

1. Your Belly Does Not Just ‘Go Down’

If you’re having your first baby, you are in for surprises. Get this: Not only will you probably leave the hospital still looking pregnant, but you may not lose any weight either. Your belly doesn’t just “go back down,” and if you have gone through the trouble of delivering 8 pounds of love, you should, at the very least, get credit for their weight.

2. Your Breasts Will Have a Mind of Their Own

Your breasts are basically like having a personal sprinkler. And if no one told you, they might get engorged and hurt, or you could develop thrush. You better put those nursing pads on because you might be in the grocery store, hear someone else’s baby cry, and start to let down right there in the produce department.

3. Your Baby is Going to Cry

Look, these aren’t a few little whimpers because they are hungry. Nope, those little things can wail. The screams are so loud and powerful that it makes you wonder how they don’t have a sore throat all the time. FYI: These are essential baby facts that you need to know. But, thankfully, resting in a loving mom or dad’s arms often does the trick, along with a boob or a bottle.

4. It Might Feel Like Your Baby Never Sleeps

This is a rough one. In addition to the usual baby cries and whines, colicky babies scream for hours. And that screeching can be maddening. Talk to your doctor and have a support system if your baby has colic. It could save your sanity.

5. You Will Have to Poop After Delivery

As much as you may not want to believe that it will happen after you push a watermelon out of a hole the size of a lemon, you won’t ever not have to go to the bathroom again. You must prepare yourself, both mentally and physically, for this moment. Just in case, it can help to take stool softeners and have one of those peri spray bottles with warm water ready. Breathe, think happy thoughts, and gently push. Believe it or not, billions of mothers have pooped after having a baby and lived to tell the tale.

6. You Are Going to Love Those Mesh Panties

They are ugly as sin, but those suckers are amazing. Fill them with those awesome ice packs or padsicles, and you are set. Take advantage of it, sister, and sneak a few pairs home with you. Most nurses will load you up, and there is no shame in your game if you want to feel good after the baby is born.

7. Your Baby Will Need So Much Stuff

You’ve clearly heard from someone who gave birth long ago that they never had any of the fancy baby stuff we have today, and we turned out just fine. Sure, but these are also people who could choose a smoking or non-smoking room at the hospital. Yes, there are baby things you need, but it isn’t necessary to get it all. Talk to your friends who have recently had babies (or peruse our resource); they can give you great advice.

8. Your Baby Will Pee On You

This is a helpful newborn fact to remember. And if you have a boy, watch out. The second their penis hits that cold air during a diaper change, they let it rip. You can’t stop it, so prepare to be quick. Have that diaper or a wipe ready and shield yourself. But it’s not just boys. Girls pee during diaper changes, too.

9. Your Baby Will Also Poop On You

We’re talking about poop again, but trust us when we say those newborn blowouts are the real deal. Many a onesie has been destroyed by baby poop. Yes, those baby clothes are cute, but there is no shame in grabbing the scissors and having a proper burial for a baby sleeper. Always bring extra clothes, just in case.

10. Sex Postpartum Might Terrify You

The first time you have sex after having a baby brings the same fears and hesitation as the whole poop thing. Your body has undergone some significant changes; some even call it trauma. It’s natural to be a little cautious of intimacy. Talk it through with your partner beforehand so everyone is on the same page.

11. You Will Spend a Lot of Money

Be prepared to go wild with everything you need, or think you need, in the newborn baby days. Just be careful not to over-buy anything. Babies grow fast, and they may be too big for all the things.

12. You’re Going to Cry

Um, yeah. The emotional roller coaster doesn’t stop when your baby is born. You might burst into a big old puddle of tears if someone in your household drinks the last Diet Coke or changes the channel. And boy, there are so many tears when a person in the house wakes the baby. Everyone needs to tread lightly.

13. You’re Going to Be Exhausted

In case no one told you, a newborn is exhausting. When you finally get a chance to sleep, it’s like they know and poop that very second and start screaming. That whole “sleep when your baby sleeps” only works if you have your first baby. If you have other kids, it’s just a pipe dream. Take care of yourself, and get your partner to help.

14. You’re Going to Live in Your Pajamas

There is no reason to trade in your jams or sweats for anything that buttons during your postpartum period. No one is judging a new mom trying to balance it all. And if they do, forget them. They are not your real friends.

15. You’re Going to Be Overwhelmed by All This Stuff

Yes, baby gear is cute and fun, but you probably don’t need it all. Before you know it, your home will be overtaken by things that sing, light up, soothe, warm, calm, and relax. And none of that stuff is for you. Skip the excessive and stick to the basics for feeding, clothing, and diapering with some fun things in between.

16. You’re Going to Hide From Visitors

Yes, you will probably want your mom to help you, but the neighbor you grew up with and friends you haven’t seen in 30 years, not so much. Set boundaries for visitors and say no if you aren’t up to it. And if someone comes over unexpectedly, go ahead and hide in a closet. They’ll eventually go away.

17. You’re Going to Get a Lot of Gifts

And you might hate them. Gift givers don’t always share your style, follow your baby registry list, or get the right size. Babies grow quickly. That is a newborn fact, but you don’t have to use it all. It is okay to take things back without feeling guilty. But, if it is a super special thing that the gift giver just had to pass on, wear it and use it when they are around. Plus, don’t forget to say thank you. If you don’t have time for notes or a call, a quick text does the trick.

18. You’re Going to Be So Darn Thirsty

If you are breastfeeding, stay hydrated. We all know that cups and bottles are big business, and some moms love the cups from the hospital. Drink that water. You are not a camel and can’t hold onto it the same way; be sure to replenish.

19. You Might Feel Like You’re Starving

After delivery, you will want to eat a big meal. Get it, girl. So many women want to indulge in sushi or a giant turkey sandwich after birth. They have waited a long time to eat those forbidden foods. Make sure your partner is ready with whatever it is you’re craving.

20. You Will Not Be Able to Drive

This one is tough. A lot of times, moms feel like they’re trapped inside their own homes. They can’t drive, and much of that has to do with pain medication after birth. That first time they get behind the wheel is the first taste of freedom. Even if you only go to Target, take that ride and love it.

21. And You Will Be in Pain

After you give birth to a baby, you are sore. That’s just a baby fact. This is particularly true if you have a C-section. Take care of yourself. And if the doctor says not to lift anything and don’t overdo it on the stairs, listen. There is nothing worse than hurting yourself or getting an infection after birth.

22. Embracing Your Body Will Be Important

Nope, it will never be the same after you deliver your first baby. Your body will change, and guess what? Your partner will probably either be happy with or not care about that change. They realize you have made an enormous sacrifice having that baby, and they love your new form. You should, too.

23. You Will Overload Everyone With Pictures

Suddenly, you will be the queen of social media and sharing pics of your baby. Nope, nothing is wrong with that. You are a proud mother of a newborn, and you want to share it with the world. But maybe save some pics for Grandma and Grandpa.

24. You Will Compare Yourself to Other Moms

Guess what? Everyone’s journey is different, and moms do things that work for them and their babies. It is okay if you bottle feed instead of breastfeed. Cloth diapers are great, too. Feel out your newborn and see what makes them happy during the postpartum period. You don’t need to go wild with all the baby gear to make your baby happy.

25. You Will Plan Out Their Whole Life

Whether you hope you have a tap dancer on your hand or a football star, you will have big dreams for your little one. It is okay to daydream, but don’t be surprised if they go in another direction. It is also perfectly acceptable to mix the best of both worlds.

26. You Will Wish It Away Without Realizing It

Even though you don’t realize it, you might hope your baby hits all its milestones when it should or earlier. Before you know it, they will be walking and running around. One day, they may even be in college. Take advantage of every stage of life. You’ll never regret it.

27. You Will Enjoy That Hot Shower

It may seem silly, but a nice shower might be all a mom needs to refresh herself. A clean body and newly washed hair can do wonders for a mom in her postpartum period. Plus, you get that time alone that you are craving. Unless, of course, you have older kids slipping a note under the door. Have a pen ready to let them know your partner can get them juice, too.

28. You Will Be Nervous the First Time You Leave Your Baby at Home

Whether you like it or not, you must get away from the baby for a few minutes. Everyone needs a day or night out to be an adult. It is normal and the best kind of self-care. Leave your baby and send 50 texts to make sure they are okay. Especially if it is someone you love, you will feel much better.

29. You’re Going to Go Nuts About the Baby Monitor

Don’t spend too much time watching your baby sleep. Get some stuff done around the house during the postpartum period. Yes, it is tempting to watch, but the bottles need rinsing, and baby laundry needs washing. Or, shoot, take a nap. There is plenty to do while the baby is resting.

30. You Must Practice Self-Care

As much as you may not want to take a walk, talk on the phone, or binge-watch your favorite trashy show on Netflix, please do it. If a momma takes care of herself, she is much better prepared to care for her child. That is just baby facts.

Parents, don’t be afraid. The postpartum period is beautiful. Enjoy your baby and hold them close. It all goes so fast. But whatever you do, don’t blink.

As a mom with a new baby, your nutrition is always an afterthought. All eyes (and thoughts) revolve around your cute new baby! Nutrition for both mom and baby is essential postpartum and throughout your breastfeeding journey. By nourishing yourself with the best foods for breastfeeding, you provide your baby with many needed nutrients to help support their growth and development through breast milk.⁸

When you breastfeed, your body needs more energy and calories for milk production. Lactation increases your body’s caloric needs by about 300 to 400 additional calories daily.⁴ You need calories and energy to help produce milk, feed, and care for your little one. This is why a healthy, well-balanced diet packed with nutrient-rich foods is paramount. Let’s dive into seven great food groups to add to your breastfeeding diet.

Best Foods for Breastfeeding to Add to Your Diet

1. Iodine and Choline

Sources of iodine are essential to add to your breastfeeding diet. Iodine supports infant growth and neurological development. The amount of iodine a baby receives through breast milk depends on the mother’s iodine levels.¹ Good sources of iodine include iodized table salt, seafood such as shrimp and tuna, eggs, low-fat milk, yogurt, and cheese.²

Along with iodine, choline is also crucial for babies, and they should receive it through breast milk. Choline supports the growth and development of your little one’s spinal cord and brain. Good sources of choline to add to your diet include eggs, kidney beans, peas, broccoli, Brussels sprouts, and milk.³

2. Water

Hydration, hydration, hydration. No matter what you are doing, drinking plenty of water is always a good idea. It’s the same for breastfeeding. Although there is no recommended amount of fluid intake for breastfeeding, a good rule of thumb is to drink when thirsty.⁴  Some women like to drink water every time they breastfeed. It is also important to note that limiting the amount of caffeinated and sugary drinks you have each day is best.⁵

3. Protein

Protein-rich foods are always a good choice while breastfeeding. Protein is essential as it helps repair and make cells, supports both mother and baby’s muscle health, and is good for overall growth.^6,9 Eggs, beans, lean meats, chicken, and nuts are good examples of protein sources you may want to add to your diet.⁵

4. Fruits and Vegetables

Adding fruits and vegetables to your daily diet will add great sources of nutrients and a variety of vitamins and minerals.

Fruit is delicious, very nutritious, and an excellent healthy food choice for your breastfeeding diet. Some nutrients found in fruits include vitamin C, fiber, and potassium.¹⁰  Whole fruits such as apples, berries, oranges, and bananas are easy choices for a quick grab-and-go healthy snack.²

Vegetables can also add nutrients to your diet. These include fiber, vitamin A, vitamin C, folate, and potassium.⁹  Vegetables can be the perfect addition to your dinner, or you might even sneak some into your morning eggs or grab a handful of baby carrots for an afternoon snack.

5. Dairy

Dairy products are a healthy source of calcium and vitamin D, so they are an integral part of a breastfeeding diet. Calcium plays a vital role in bone and teeth health and strength, while vitamin D is crucial for helping the body absorb calcium.⁶  Some dairy sources include milk, yogurt, and cheese. Use milk or yogurt in a smoothie, or have some cheese for a fast snack.

6. Whole Grains

Whole grains are packed with nutrients. They are an abundant source of vitamins and many minerals. Being a good source of fiber is an additional benefit of eating whole grains. This is your cue to grab some popcorn for an afternoon snack or start your day with a bowl of oatmeal; you will be doing good things for your body. Other sources of whole grains include brown rice, quinoa, and whole wheat bread.⁷

7. Vitamins

Some essential vitamins and minerals for babies are received through their mother’s breastmilk and are impacted by their mom’s diet. These include vitamins A, B6, B12, iodine, and riboflavin.⁴  A supplement may be recommended if a mom is not eating foods rich in these vitamins and minerals. This is common for mothers with restricted diets, such as vegans or vegetarians. It is essential to speak with your health care provider to discuss your diet and if taking supplements and vitamins might be the right choice for you.⁴

Knowing that your diet can impact your health and the nutrients your little one receives through breast milk is an excellent reason to plan for and eat nutritious meals and snacks throughout your day. With some planning and help from your support system, you can fuel your body with all the best foods for breastfeeding for you and your precious little one.