Your mental and physical health is a series of connections working together to keep you going. At the center of it is our heart. Maintaining your heart health is crucial to your wellbeing. Understanding how the heart functions, its role and the risk factors you may face are key to getting on the path toward keeping it as healthy as possible.

How your heart works with the rest of your body

The heart is a muscle that works in connection with the rest of the body through the circulatory system. As the heart pumps blood throughout the body’s circulatory system, it operates in a coordinated effort with the lungs (pulmonary circulation) to exchange carbon dioxide for oxygen and with the rest of the body (systemic circulation) to deliver oxygen-rich blood.

Our heartbeat is the heart’s rhythmic contractions, regulated by electrical impulses. These contractions ensure continuous blood flow, support bodily functions and maintain stable body function. The heart speeds up in response to movement, physical activity and hormone signals to meet the body’s demands.

Heart health’s connection to family history

Family history can significantly impact heart health. Genetic predisposition can increase the risk of many cardiovascular diseases, including coronary artery disease, high blood pressure, and congenital heart defects. 

Genetics also have a role in terms of high cholesterol and increasing your risk of developing diabetes- both of which are risk factors for heart disease. While you can’t change your genetics, awareness of your family history can guide preventive measures, lifestyle choices, and early screenings to mitigate these risks.

Cardiovascular health and its unique effects on women

Cardiovascular health can affect women uniquely due to several factors. Women may experience different heart attack symptoms than men, such as nausea, dizziness, and back or jaw pain. Also, pregnancy, reproductive conditions, mental health and hormonal factors increase the risk of heart disease among women.

Reproductive health and the heart

In many ways, pregnancy is like a stress test for the heart, as many signs of heart disease show up during pregnancy or in the postpartum period, including:

• Preeclampsia greatly raises the risk of developing hypertension and/or diabetes later in life. It also increases the risk of a stroke.
• A gestational diabetes diagnosis raises the lifetime risk of developing diabetes. About 50% of women with gestational diabetes develop type 2 diabetes.

Risk factors for heart disease

Many risk factors can increase the likelihood of developing heart disease, including:

• Lifestyle factors: Smoking, physical inactivity, unhealthy diet, and excessive alcohol use.
• Health conditions such as high blood pressure, high cholesterol, diabetes, obesity, and chronic kidney disease.
• Genetic factors: family history of heart disease, especially at an early age
• Age: the risk of developing heart disease increases with age.
• Gender: Men are generally at higher risk at a younger age, but the risk for women increases and can surpass that of men after menopause.
• Ethnicity: Certain groups are at higher risk, such as African Americans, who have a higher risk of high blood pressure and South Asians, who have a higher risk for heart disease. 

Understanding these aspects of heart health is crucial for helping you manage your health. Preventive care such as regular check-ups, a health-focused lifestyle, and managing risk factors can help maintain heart health and prevent cardiovascular diseases.

Reviewed by the Ovia Health Clinical Team

Read more

Connective Matters: Heart Health | Steps Towards Preventive Care

Sources:

• National Heart Lung and Blood Institute (NHLBI). How the Heart Works: The Heart. https://www.nhlbi.nih.gov/health/heart
• Center for Disease Control (CDC). Prevent Heart Disease. cdc.gov. March 21, 2023 https://www.cdc.gov/heartdisease/prevention.htm#:~:text=Eating%20foods%20high%20in%20fiber,prevent%20or%20help%20control%20diabetes.
• American College of Obstetricians and Gynecologists (ACOG). Heart Health for Women. acog.org. https://www.acog.org/womens-health/faqs/heart-health-for-women#:~:text=Lack%20of%20physical%20activity%20can,of%20heart%20disease%20and%20stroke
• The Mayo Clinic. “Strategies to prevent heart disease”. www.mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Your health is important to your body’s ability to function and keep you going daily. Your heart, the center of your cardiovascular system, is crucial in maintaining your overall health. Unfortunately, in the United States, heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups. More than one in three women is living with some form of heart disease.

Taking preventive measures is essential to maintaining good heart function and another act of self-care from which we can all benefit. Below are steps towards preventive care to help support your heart health.

Stay informed and proactive in your healthcare

Preventive care can begin the next time you meet with your healthcare provider. Have a shared discussion about the factors that can contribute to your heart’s health.

• Monitor blood pressure, cholesterol levels, and diabetes screenings to catch any potential problems early.
• Early detection and management of elevated blood pressure, high cholesterol, and diabetes can prevent heart disease or its complications.
• Know your family history of heart disease and discuss it with your healthcare provider to personalize your prevention plan. 
• Follow your healthcare provider’s advice, including taking prescribed medications as directed to manage conditions affecting heart health.

Adopt a heart-healthy diet

Eating nourishes us, gives us energy and generally tastes delicious. Taking a heart-healthy approach to food can provide a better defense against cardiovascular issues.

• Eat plenty of fruits, vegetables, whole grains, and lean proteins to provide essential nutrients for heart health.
• Limit saturated fats, trans fats, cholesterol, sodium, and added sugars to reduce the risk of heart disease.
• Incorporate healthy fats from sources like fish, avocados, nuts, and olive oil, which can help improve blood cholesterol levels.

Maintain a healthy weight

• Balance calorie intake with physical activity to prevent obesity, a significant risk factor for heart disease.
• Be aware of your body mass index (BMI) and waist circumference as healthy weight and risk indicators.

Engage in regular physical activity

Anywhere from 10 to 20 minutes of activity and exercise daily can get your heart pumping and your body moving. And your heart will love it.

• Exercise helps control weight and reduces blood pressure, cholesterol levels, and the risk of type 2 diabetes, all of which are risk factors for heart disease.
• Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week. 
• Add muscle-strengthening activities two or more days per week as recommended by health authorities to support your heart health.

Avoid smoking and limit alcohol consumption

Cigarette smoking and excessive drinking of alcoholic beverages can lead to many health issues, including certain heart diseases.

• Stopping cessation significantly reduces the risk of heart disease by improving heart function and blood circulation.
• Limit alcohol intake to moderate levels (up to one drink a day for women and up to two drinks a day for men) to avoid high blood pressure and other heart risks that arise due to excessive drinking.

Manage stress

Stress can affect your health in many ways, so look for ways to address and manage it. Managing stress can help reduce behaviors and factors that increase heart disease risk, like high blood pressure and cholesterol levels, physical inactivity, and overeating.

• Engage in stress-reducing activities such as meditation, deep breathing, and physical activity.
• Speak to your healthcare provider about managing your mental health as well as studies show that your mental health can also affect your heart’s function.

Sleep well

Sleep recharges your body, so working towards better sleep is another great way to support healthy heart function.

• Aim for 7-9 hours of quality sleep per night, as poor sleep can increase the risk of high blood pressure, obesity, and diabetes.
• Establish a regular sleep schedule and a relaxing bedtime routine to improve sleep quality.

Taking these preventive measures can significantly reduce the risk of developing heart disease. It’s about creating a balanced lifestyle that supports heart health and overall wellbeing. 

Reviewed by the Ovia Health Clinical Team

Read more

Connective Matters: About Your Heart

Sources

Center for Disease Control (CDC). Prevent Heart Disease. cdc.gov. March 21, 2023 https://www.cdc.gov/heartdisease/prevention.htm#:~:text=Eating%20foods%20high%20in%20fiber,prevent%20or%20help%20control%20diabetes.

American College of Obstetricians and Gynecologists (ACOG). Heart Health for Women. acog.org. https://www.acog.org/womens-health/faqs/heart-health-for-women#:~:text=Lack%20of%20physical%20activity%20can,of%20heart%20disease%20and%20stroke

The Mayo Clinic. “Strategies to prevent heart disease”. www.mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Postpartum depression is the most common health problem of pregnancy. Up to one in five mothers will experience postpartum depression. Like other types of depression, people with PPD may have the following symptoms:

• Loss of interest in activities
• Feelings of sadness, guilt, and worthlessness
• Reduced ability to feel pleasure
• Fatigue
• Trouble learning new things, focusing, remembering, or making decisions
• Difficulty connecting with your baby
• Thoughts of harming oneself or the baby
• Suicidal thoughts

How does zuranolone work?

Zuranolone is a lab-created form of allopregnanolone thought to help improve mood and treat PPD. Allopregnanolone is a form of progesterone that helps lower anxiety and the symptoms of depression. Low levels of it after birth may be linked to PPD symptoms. 

How is it different from other treatments for PPD?

Zulresso (brexanolone) is the only other existing treatment specifically for PPD. The intravenous therapy takes over 60 hours and requires a hospital stay of two and a half days. Other depression drugs don’t usually work as fast or target PPD and can take months to show improvement.

What are its side effects?

Drowsiness, dizziness, diarrhea, and fatigue are the most common side effects of zuranolone. The treatment has an FDA box warning about the risk of impaired driving or attention while on the medication.

Is it safe to take while breastfeeding?

Study participants were asked to stop breastfeeding while part of the study. So, the effects on breast milk, a nursing baby, or changes in milk production are unknown. Talk to your provider about whether breastfeeding while taking zuranolone is right for you. 

Will insurance cover zuranolone?

As with most new drugs, some companies may pay for them, and others will not. Check with your insurance provider and ask if they will cover this drug before it is prescribed to you to avoid unnecessary costs. 

Read more

• Postpartum depression: baby blues or something more?
• Postpartum by week

Postpartum depression is the most common health problem of pregnancy. Up to one in five mothers will experience postpartum depression. Like other types of depression, people with PPD may have the following symptoms:

• Loss of interest in activities
• Feelings of sadness, guilt, and worthlessness
• Reduced ability to feel pleasure
• Fatigue
• Trouble learning new things, focusing, remembering, or making decisions
• Difficulty connecting with your baby
• Thoughts of harming oneself or the baby
• Suicidal thoughts

How does zuranolone work?

Zuranolone is a lab-created form of allopregnanolone thought to help improve mood and treat PPD. Allopregnanolone is a form of progesterone that helps lower anxiety and the symptoms of depression. Low levels of it after birth may be linked to PPD symptoms. 

How is it different from other treatments for PPD?

Zulresso (brexanolone) is the only other existing treatment specifically for PPD. The intravenous therapy takes over 60 hours and requires a hospital stay of two and a half days. Other depression drugs don’t usually work as fast or target PPD and can take months to show improvement.

What are its side effects?

Drowsiness, dizziness, diarrhea, and fatigue are the most common side effects of zuranolone. The treatment has an FDA box warning about the risk of impaired driving or attention while on the medication.

Is it safe to take while breastfeeding?

Study participants were asked to stop breastfeeding while part of the study. So, the effects on breast milk, a nursing baby, or changes in milk production are unknown. Talk to your provider about whether breastfeeding while taking zuranolone is right for you. 

Will insurance cover zuranolone?

As with most new drugs, some companies may pay for them, and others will not. Check with your insurance provider and ask if they will cover this drug before it is prescribed to you to avoid unnecessary costs. 

Nerlandes’ Story

Nerlandes Themistocle is a pharmacist and Pharmacy Manager at CVS Caremark, having worked in pharmaceuticals for over 25 years. She is a wife and a mother of two, currently residing in Rhode Island and finds joy with her family, listening to music, dancing, traveling, and exploring new foods. Nelandes Themistocle shares her truth about menopause, from what she experienced to what she wishes she knew about this important part of the reproductive health journey.

Can you tell us a little bit about your menopause experience?

I didn’t experience symptoms or body changes during the perimenopause stage as many others have. All of the symptoms started once my periods stopped very suddenly at the age of 50. What I’ve learned throughout this process and when talking with others is that not everyone experiences menopause in the same ways. Some may experience vaginal dryness, while others may feel more irritable or depressed. No experiences are one and the same.

What symptoms did you experience?

My symptoms were mainly hot flashes and night sweats, as well as trouble sleeping. The hot flashes, however, were pretty severe for me. I’d have to have fans on me at all times at work and when I go to bed.

Were there any other symptoms that caught you by surprise?

The symptom that really caught me by surprise was anxiety. I started to feel anxious about things I normally wouldn’t. For instance, I never felt or experienced anxiousness when it came to my work, especially because I have worked at the same place for years, however, one day I had such an overwhelming experience I had to call my husband. The palpitations were very intense, and this lasted for an entire week. I still feel anxiety from time to time, but I find ways to manage.

Did you feel prepared going into menopause?

Going into menopause is not something any woman can ever be fully prepared for. It took me an entire year to realize that I was going through the change . I definitely was not prepared. I did not have any idea what to expect or even how to identify if I was really experiencing it.

What do you wish more people knew about menopause?

Menopause is not as simple as people think. It is a very complex process that can be long and at times frustrating. The symptoms can last several years after your period stops and can be disruptive to your everyday life. Everyone experiences menopause differently, like I mentioned earlier, no experience is one and the same, so be patient with yourselves.

What do you think is the biggest misconception about menopause?

Menopause is still considered a very sensitive topic. I think that a lot of women struggle with this idea that once they go into menopause, their womanhood is stripped away. They may feel life is going to change forever, and people, including their spouses, will not look at them the same way. I felt that at one point, but my husband still treats me the same. Life may change in some ways, but the most important things don’t. People, not just women, need to be more educated about menopause to help with these feelings.

Is there any message you’d like to give to someone going through or preparing for menopause — maybe someone experiencing the same symptoms as you?

Menopause is not a medical condition but a natural process that will become a part of your life. Our bodies go through a lot of changes during this time, but there are so many ways to manage it. Don’t be afraid of talking about your symptoms; there is absolutely nothing to be ashamed of. Challenge yourself, change your lifestyle, exercise, keep yourself hydrated, lastly and most importantly, seek medical advice or talk to your provider. There are also so many drugs on the market that can help with the symptoms. I have learned to live with it and be happy.

Learn more about menopause

Menopause

Menopause 101

Menopause symptoms

 

An interview withTaylor Bjorgum

Taylor is a stay-at-home mom and lives in Minnesota with her husband, four kids, and a golden doodle. We talked to her about body image, what it means to be a plus size mom, and how other parents can reimagine the way they think and talk about their bodies.

Do you have any advice for someone preparing for postpartum or in the postpartum stage? What helps on the hard body image days?

Give yourself grace. Postpartum is wonderful, it’s unknown, it’s beautiful, and it’s really hard! No amount of creams or serums will make those stretch marks disappear. Loving yourself at every stage isn’t easy, somedays you won’t, and that’s okay. It’s nearly impossible, but try not to compare your journey with someone else’s. 

And do you have any strategies for what to do when those thoughts of comparison do creep up on you?

Usually comparison happens on social media, so I’ll take a step back and try to figure out why I’m feeling this way. We have to remember that majority of people only post or share the highlights, and we see very small glimpses into their lives. Someone might look like they have the perfect picture life, but you never really know what they’re going through. We’ve all had moments where we’ve faked that everything is okay when it definitely was not.

So I just try to remember that no one’s journey is the same. And if you find yourself comparing, stop following those people. Find people who you relate to, that bring you joy. When you’re struggling with comparison and having bad body image days, take a moment to be kind to yourself. You’re doing the best you can.

I try to remind myself all of the things I’m capable of doing and all the things my body is capable of doing. I sacrificed my body for 10 months, technically 40 months (4 babies) to grow little humans. That’s not easy, and pregnancy is not easy. This might sound cheesy but nourish your body with food, practice self-care, and tell yourself daily affirmations until you believe that your body is good at every stage. 

What does health at every size mean to you?

HAES to me is measuring one’s health beyond the scale. Your weight and outer appearance cannot determine your health. HAES to me is being able to go to the doctor for a broken arm or depression medication and actually being taken seriously. It means I’m not going to be misdiagnosed, ignored, or given weight loss advice when I didn’t ask for any.

What words are you saying no to?

There are so many I steer clear from: flattering, dieting, healthy/unhealthy, good/bad food, treats, rewards, earning food, or the saying “I feel fat.”

What do you think is missing from the conversation about plus-size pregnancy?

There is very limited representation in the plus size pregnancy world. “B” bellies and “apron” bellies are hardly ever shown. Some women don’t show until way later or they don’t show at all. I was so embarrassed by my apron belly for so long and had no one to relate to. Being plus size and pregnant isn’t a bad thing. 

There is a ton of misleading information about plus size pregnancies. You can have a textbook perfect pregnancy and delivery as a plus size person. Just because you’re fat does not mean you have to or will have a C-section. It also doesn’t mean you’ll have a big baby. 

How did the birth of your children change your feelings about your body?

Before my first child was born I was already plus/mid size. My expectations about my appearance weren’t realistic. I didn’t see or know anyone else who was plus size and pregnant. I expected to have the cute round belly bump and pregnancy bliss. Instead, I had an apron belly and was swollen majority of the time. I don’t have any pregnancy photos because I was so embarrassed about my appearance and I will always regret that. 

I really started celebrating my body and rejecting diet culture when my son was 1.5 years old. (He’s currently 3.5). So, when I was pregnant for the last time recently (final baby is 7 months old), that was the pregnancy that changed everything for me. I really felt beautiful even when my body was changing. I embraced my pregnant body one final time. My biggest regret was waiting until that pregnancy to shift my thinking. I regret not taking pictures, and I regret not doing things because I was so embarrassed about my appearance. I wish I would have celebrated each time and embraced my body instead of hating it.

Does your rejection of diet culture impact the way you’re raising your children? If so, how?

Yes, greatly! I do not talk about diets, unhealthy/healthy foods, treats, etc. My kids try lots of things unprompted. They listen to their bodies when they’re hungry they’ll eat, if they’re not they won’t eat. They don’t have to earn treats or clean plates. My kids haven’t shown any signs of restricting or bingeing. I have seen articles that say girls on average will start their first diet by age eight and I’ll do everything in my power to prevent my daughter and kids from being that statistic.

I will speak for majority of millennials here — we grew up with diet culture impacting our lives from a very early age. Most of my friends and myself grew up with eating disorders and/or disordered eating. I missed out on so much growing up due to diet culture and body image. At my smallest, I was treating my body extremely poorly. I would burn over 2,000 calories a day and barely eat 1,000. I would workout until I puked. Diet culture ruined my childhood, and I don’t want that for my children. It’s hard to find others in my age group who weren’t negatively affected by diet culture.

What makes you feel beautiful and/or powerful?

My body is not perfect, or society’s definition of perfect, but it was my children’s home before they entered the world. To me that makes me feel beautiful. I honestly feel the most beautiful by being my authentic self — whether that’s no makeup and lounge wear or getting a little dressed up with makeup and hair done. 

My first born was actually stillborn, so his birth story and surviving that time in my life makes me feel very powerful. I gave birth to my daughter a month after my stillborn son’s first birthday. That day was tough but I did it, and while grieving him.

I feel powerful when I say no to getting weighed at the doctor when it’s not necessary. I feel powerful when I’m wearing something that is out of my comfort zone (like a swimsuit in public with no cover up).

What would you say to someone struggling to find their stretch marks, cellulite, or body beautiful or worthy?

There are going to be tough body image days, especially when your body doesn’t feel like your own. But you created life! Your body stretched and changed to grow another human. You aren’t the same person you were before your kid(s) and that’s okay! Our bodies are meant to change. It took almost ten months to grow a baby, we shouldn’t expect it to “snap back” like nothing happened. You are amazing, and your body is incredible just the way it is.

Postpartum healing timeline

Typically, after a week, you will be able to get out of bed on your own and eat a proper meal. Whether you’ve experienced pain from a C-section or vaginal/perineal pain from a vaginal birth, that immediate discomfort normally subsides after a week or so. 

While that first week can be very challenging, most people will be feeling much better quickly. But what happens after week one? And what if your pain doesn’t improve over time? 

Here’s the typical postpartum healing timeline.

The first six weeks

By week two, postpartum moms are typically able to get up, get dressed, and even go for a light walk. However, your doctor will discourage you from doing anything that causes pain. So, if movement doesn’t feel good just yet, skip it. “For some people, taking a short walk might need to wait until 4-6 weeks postpartum,” Schott says. You should have an in-person or virtual appointment around the 2 week mark. It may include a wound check and should definitely include a discussion of your mental health.

Your next routine appointment, and generally the last with your OB provider, will be around week 6 postpartum. Unfortunately, we have an expectation in our society that by week six, women will be able to exercise, have sex, and generally get back to many of their pre-pre pregnancy routines. But that’s not always the case. Your physical and mental recovery will be different from the next person’s — even if you gave birth on the same day. 

If you’re still experiencing pain or leaking urine by six weeks, that might mean you need more support or intervention. “You could look for that support before the six-week mark, too,” Schott says.

Three months postpartum

“Your body is going through a tremendous amount of upheaval for the first three months and needs a lot more time to heal. People should just be really gentle and generous with themselves,” Schott says. 

Your progesterone and estrogen levels continue to adjust after pregnancy for about three months. As this evens out, you may notice hair loss from the change in estrogen levels. 

While the area may remain tender or even numb, the skin around your cesarean incision should be healed completely. Similarly, any perineal stitches will be long gone by this point, though some mild, deep tenderness may still be improving.For many, sleep is still very disrupted and daytime fatigue is still very challenging. This exhaustion can contribute to mood changes and feeling down. Continue to watch for signs of postpartum depression as it is still a risk now and down the road.

Six months postpartum

By this point, your hair may stop falling out, if you’re breastfeeding you’re probably in a groove, and your period may have returned no matter how you are feeding. If you are exclusively breastfeeding, it may be past the year mark that your period returns.

Ask your provider about next steps if you’re experiencing any lasting perineal pain or tenderness, as you should feel completely healed by this point. There are people who still experience perineal pain at six months and treatment is available.

Continue to monitor your moods as postpartum depression can still show up six months postpartum and beyond.

One year postpartum

If sex, exercise, or anything else feels painful at this point, it’s important to speak to your doctor about your treatment options. You may need pelvic floor therapy or even reconstruction surgery, although surgery is very rare. 

For anyone considering adding to their family again, it’s important to consider birth spacing. Most experts recommend waiting 18 months before getting pregnant again to reduce the risks of complications like preterm birth. But every family is unique, and it’s a great idea to talk about the risks and benefits with your provider.

Ultimately, your postpartum recovery is uniquely yours and you are most aware of what you’re experiencing in your body. Don’t hesitate to speak up at your healthcare visits and check in about options to treat any symptoms you’re experiencing.

Reviewed by the Ovia Health Clinical Team

Read more

• Why it’s important to track your physical symptoms postpartum
• Why it’s important to track your mood postpartum

That said, there is value in tracking physical symptoms because everyone’s healing timeline is different. “Especially if you have a provider who’s not super responsive, it can be helpful to track and rate your pain in the meantime. You may come to realize that you’ve rated your pain the same in the last seven days, which is something you can share with your provider,” Schott explains. 

Now let’s discuss the different physical symptoms you might experience postpartum and how to track them. 

Postpartum back pain

When you went into labor, your back did a tremendous amount of work. Now it’s supporting your whole body as you pick your baby up or do other daily activities. The core muscles that support the front of your body need to regain their strength. In the meantime, it’s typical for your back to hurt. 

“Your pelvic floor, which is the foundation of support for your back, is probably not doing a whole lot to help you because it’s healing. So your back muscles are just taking on so much,” Schott explains. 

In addition to that, you may have gotten an epidural which can lead to temporary back pain and a bruise on your back. 

Postpartum breast pain

Whether you breastfeed or not, your breasts will become engorged and swollen. While this is uncomfortable and can be painful, it’s normal. A few days after your baby is born, breast fullness can feel particularly uncomfortable as your milk first comes in, replacing colostrum. As your body learns to regulate how much milk your little one needs, this feeling should become less extreme over the coming days and weeks.

If you breastfeed, you may experience nipple pain from a plugged milk duct which can lead to a breast infection called mastitis. This condition, which affects up to 20% of breastfeeding women, can be prevented and treated. If you feel a hard lump in your breast that is sore and tender after a feeding, try a warm compress for a few minutes before the next feeding. You can also try gently massaging the lumps toward your nipple and nursing your baby more often to help unclog the duct. 

If one of your breasts is tender, warm, and hard, with a painful lump (as with blocked milk ducts), possibly with red streaks or patches, you might have mastitis. Many breastfeeding parents with mastitis feel like they have the flu. Mastitis can happen when a blocked milk duct doesn’t get unclogged, which leads to inflammation and swelling of the breast tissue. The breast tissue can become infected or the infection can start another way (from a cracked nipple, for example). Regular nursing, rest, massage, and brief warm compresses can help with this, but it is important to contact your healthcare provider as well. They might recommend an over the counter pain medication or antibiotic depending on your symptoms.

Pelvic floor issues

In the first couple of months postpartum, your pelvic floor will typically recover some of its strength naturally. “But as time goes on, and you’re feeling a lot of physical pressure any time you go for a walk, or pee every time you laugh, cough, or sneeze, those are all reasons to get support,” Schott explains. 

Talk to your provider about whether you should start pelvic floor strengthening at home or with a pelvic floor therapist. Whether you have a vaginal birth or C-section, anyone who carries a baby can be affected by the stress caused to their pelvic floor muscles. 

General Symptoms

After delivering a baby, it’s normal for your body to go through many physical changes. You may experience constipation, abdominal pain, cramping, hemorrhoids, vaginal bleeding and discharge, perineum soreness (due to vaginal tearing), and headaches. 

While these symptoms are considered to be normal, it’s important to track or pay attention to how you’re feeling and see a doctor if your symptoms are extreme and/or persistent.

Reviewed by the Ovia Health Clinical Team

Read more

• Why it’s important to track your mood postpartum
• What to expect from your postpartum healing timeline

Sources

“Managing Plugged Ducts, Mastitis When Breastfeeding.” Mayo Clinic Health System, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health

By checking in every day, you can identify whether or not your negative feelings are prolonged and/or severe. When you’re wrapped up with getting through each day, it can be hard to recognize the ways your feelings have intensified, lessened, or changed over time. Tracking every day provides you with an opportunity to be in touch with how you’re doing and flag potential issues for your provider. 

“When you’re 100% devoted to taking care of your newborn and you’re not sleeping well or eating well or even showering, it can be hard to remember if you felt this way yesterday or if you’ve been feeling sad all the time,” Ovia Health Coach, Lilly Schott, explains. That’s why, she says, tracking your mood changes can give you more perspective on how you’re really feeling day-to-day. 

Below, learn more about tracking your postpartum mental health.

Tracking your mood postpartum

Tracking how you’re feeling emotionally every day gives you a safe place to acknowledge what you’re going through. 

On a Monday, you might mark down that you’re having a really hard day. You’re sad and tired and feeling lonely. You might also look back at the last four days and realize you were feeling great. This can be an indicator that your negative feelings aren’t necessarily persistent. “Maybe it means you need extra sleep this afternoon. Maybe you need to reach out for help,” Schott says. 

What moods can I expect?

From sadness and loneliness to calmness and confidence, postpartum feelings can range over a short period of time. Two common aspects of the postpartum period are the baby blues and postpartum depression. “As many as 50 to 75% of new mothers experience a shift in their emotions called the ‘baby blues’ after delivery. Up to 15% of these people will develop a more severe and longer-lasting depression, called postpartum depression,” according to the Cleveland Clinic.

Baby blues

These are mood swings that typically occur during the first two weeks after childbirth. Hormonal changes have a lot to do with these feelings of sadness. The symptoms do not interfere with the way new parents live their lives and often resolve on their own. While the baby blues are common, it’s important that you don’t write off more severe symptoms of postpartum depression as normal aspects of the postpartum period. 

Postpartum depression

PPD is more severe. These thoughts and feelings of sadness can last a year or longer. Symptoms may include frequent crying, fatigue, guilt, anxiety, and/or difficulties caring for baby. Hormonal changes also have a lot to do with these feelings, but there are options to help you feel better. Reach out to your provider right away if you’re concerned you might have postpartum depression. 

Less talked about postpartum feelings

The more talked about postpartum feelings include sadness and anxiety. But other common feelings include loneliness and nostalgia for your life pre-baby. “Those feelings of isolation are universal, even if you have a great support system. Making connections with other parents can help you feel a lot less lonely,” Schott says. 

On the other hand, many people also experience positive feelings like calmness and focus. “I talk to plenty of people postpartum who say they feel amazing,” Schott says. 

Everyone feels different postpartum, which is why it’s important to track those feelings in your Ovia app or in a journal and determine the best healing journey for you. 

Reviewed by the Ovia Health Clinical Team

Read more

• Why it’s important to track your physical symptoms postpartum
• Your guide to postpartum healing

Sources

• “Postpartum Depression: Types, Symptoms, Treatment, and Prevention.” Cleveland Clinic. Cleveland Clinic. January 1, 2018. https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression. 

We meditated with Faith Hunter, learned about the importance of sleep with Angela Holliday-Bell, and participated in a healing, positive affirmation exercise with Leasa Wright. 

Here are the most important moments from the event, hosted by Denise Albert, in case you weren’t able to attend.

A short, guided meditation session with Faith Hunter

Breath work gives us the ability to center ourselves. Faith led us in a breathing exercise that you can do at home; here’s how:

• Take your right hand, close your index and middle finger towards your palm
• Take your right thumb and use it to close your right nostril 
• Breath in through your left nostril
• Close off your left nostril with your ring finder 
• Release your right nostril 
• Exhale through your right nostril
• Inhale through your right nostril
• Close it off
• Exhale through your left nostril
• Inhale through your left nostril
• Repeat

Stress management & self-care with Dinah Eke, Amanda McKay, and Brooke Davis 

Dinah, Amanda, and Brooke discussed the importance of taking small moments in the middle of the day to be mindful. Check in with yourself: How are you feeling? Are you drinking enough water? Are you getting a little movement? Are you getting outside? Take a little time for yourself.

When it comes to practical ways to destress, there are two options: address the stress head-on or escape it through distraction.

Dinah offered some advice about the way list-making helps her de-stress. Just writing down the thoughts that are leading to stress when the kids are asleep can make it feel more manageable. And when you just need to escape the stress, Amanda recommends distracting yourself away by getting outside, listening to a podcast, or just laying down for a moment. 

When the mom guilt creeps up on you, remember: you are doing a fantastic job. It’s OK to take time for yourself, to feel overwhelmed by your kids, to have hard days. Give yourself permission to feel whatever you’re feeling. These feelings don’t make you less of a parent or less of a caregiver. 

And remember, it’s OK to bring other people into the conversation. Ask for help from family and friends. Ask for flexibility from your manager.

Self-care tips from Amanda McKay, Self-Care Coach for Moms

• Schedule it
• Ask for help
• Remember you need and deserve a break
• It’s ok to set boundaries and say no 

Wellness check with Elaine Bishop

Signs that you are experiencing an amount of stress that could be damaging to your mental health:

• Overwhelming feelings of sadness 
• Difficulty enjoying things you used to enjoy
• Relationship changes: Are you having more trouble reading other people’s social signals? Are you declining social invitations more than usual?
• Appetite changes: Are you experiencing significant increased or decreased appetite?
• Substance use: Are you turning to drink more often than before? Are you developing feelings of dependence?
• Thoughts of harming yourself 

If you are feeling any of these feelings, know that there is help. Try contacting the National Alliance on Mental Illness either by phone at: 1800-950-6264 or by email at: info@nami.org.

Tips from physician and sleep specialist, Dr. Holliday-Bell

Many parents find quality sleep to be a bit evasive, but the first step to getting better sleep is prioritizing better sleep. Dr. Holliday-Bell outlined a few specific tips:

• Decide on a bedtime and wake time
• Stick to a consistent schedule (weekends count too!)
• Create a relaxing, 30-60 min bedtime routine
• Keep your bedroom dark, quiet, and cool
• Master a relaxation technique (like deep breathing)

Breath work and affirmation practice with Leasa Wright 

We closed out Stressless Fest with a series of affirmations from Leasa Wright. To practice this at home, close your eyes and think of a happy memory or a happy place. Then repeat out loud to yourself:

• I live in my truth
• I boldly and freely express myself
• I follow my dreams
• I welcome goodness; I welcome love 

This may feel uncomfortable at first, but after a few rounds of these affirmations, the Stressless Fest attendees felt calmer, lighter, and more confident. We hope you will too! 

Sponsored by Airwick, Enfamil, and Beyond Yoga