Browsing the World Wide Web endlessly searching for the right gift? Look no further - here’s a gift guide with items sure to please your favorite mombod.
The highest of the high-waisted leggings with supportive compression.
A Talkspace membership so mom can check-in with a counselor without leaving home (or bed, for that matter).
This cute, yet powerful, finger vibrator could help mama get her groove back.
The Exercise Dress by Outdoor Voices is super versatile and the straps can easily be tugged over the shoulder for nursing. Get 20% off your first OV order!
A perfect circle. These simple studs from mombod-owned Elaine B. Jewelry are timeless & safe from baby’s paws.
100% cotton slippers that feel like clouds and are machine-washable.
A supportive sacroiliac belt for pregnant and postpartum mombods dealing with low back, hip, pelvic & pubic symphysis pain.
A lamp made in Japan from an actual croissant. Because, well, it’s a croissant lamp.
Happy holidays to you & yours!
A common myth and reason why many new mombods don't exercise is the idea that exercise will lower or change their milk supply. Let's bust this myth together!
Part I: Milk Composition. Here's the gist of one study completed by Lovelady (amazing name, right?) in 2013 - breast milk samples were taken before, 10 minutes after and 1 hour after 30 minutes of aerobic exercise. These samples were compared to a sedentary group of breastfeeding moms. Samples were analyzed for immunoglobulin A (IgA), lactoferrin (a protein with antibacterial effects for infants) and lysozyme (an antimicrobial enzyme that's part of our immune system) concentrations. The result? There were no significant differences between the exercise and rest groups. Additionally, there were no significant differences in breast milk composition before and after exercise.
Part II: Milk Supply. In 2012, Daley et al. completed a meta-analysis of RCTs (randomized controlled trials) - fyi, this is the gold standard in the research world - and found that mothers can exercise and breastfeed without any detriment to the growth of their babies. They compared four studies and consistently saw that maternal exercise does not significantly impact infant growth. We are only concerned about milk supply if the baby isn't adequately gaining weight.
Research shows that mothers who participate in a moderate-intensity exercise program had improved cardiovascular fitness and saw no significant changes in amount or composition in their breast milk.
A few tips for safe exercise:
Feeling a little lost on where to start? Let's talk!
Your pelvic floor is a group of muscles, nerves, vessels and connective tissues that sit within your hip bones, and functions to:
Just like the muscles of your arms and legs, your pelvic floor muscles can become tight, overstretched, weak and hypertonic (overactive). A dysfunctional pelvic floor can lead to urinary incontinence ("oops, I peed a little"), pain with sex, constipation, chronic pelvic pain and pain in other areas of the body. Trigger points, or hyper-irritable points in tight muscles, in the pelvic floor can refer to the low back, hips, thighs, knees and abdomen.
To locate & tune in to your pelvic floor, start with taking a few belly breaths. As you exhale, try a few of these cues to wake up your nether regions:
This contraction of your pelvic floor muscles is commonly referred to as a "Kegel". Contractions and strengthening can be very helpful for some people, but is NOT a cure-all for postpartum moms or those struggling with incontinence. In many cases, pelvic floor relaxation is more important.
Are you dealing with leakage, prolapse, pain or constipation? A pelvic floor physical therapist can help.
Illustration from Pelvic Guru.