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

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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. 

Many studies have shown that physical inactivity is linked with increased breast cancer risk. According to the American Cancer Society, adults should get at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity activity each week. A combination of these activities spread throughout the week would be ideal.

Avoid or limit alcohol

Alcohol increases risk of breast cancer. Even drinking small amounts of alcohol has been linked with an increase in risk. It is best not to drink alcohol at all. For women who do drink, they should have no more than 1 alcoholic drink a day. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits (hard liquor).

Limit hormone therapy

Postmenopausal hormone therapy can increase the risk of breast cancer. The risk is highest for those taking combined estrogen and progestin formulations compared to those taking estrogen-only therapy. Additionally the length of time using hormone therapy increases the risk, however, the risk begins to decrease once stopping. . Recent studies also indicate a very small risk of breast cancer for those that are using the oral contraceptive pills or have recently stopped. 

Other factors

Factors such as having a baby and breastfeeding may both decrease the risk of breast cancer. 

Know and explore your options

If breast cancer runs in your family, talk to your doctor about considering genetic counseling and testing. Testing will show if you have an inherited gene mutation that increases your risk of breast cancer. If genetic test results show you a gene mutation, you can consider drugs that can lower your risk or surgery.

Reviewed by the Ovia Health Clinical Team

Sources

• https://journals.lww.com/greenjournal/fulltext/2017/07000/practice_bulletin_number_179__breast_cancer_risk.50.aspx

• https://pubmed.ncbi.nlm.nih.gov/34830807

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

One of the advances in Covid care is the medication Paxlovid. Wondering if this might be a good fit for you? You’ve come to the right place!

What is Paxlovid

Paxlovid is a combination of two medications, nirmatrelvir and ritonavir. For it to be effective, you need to start it within five days of your first symptoms and take it for five days. The goal of treatment with Paxlovid is to reduce the chances of hospitalization and death for people at increased risk.

Providers have used ritonavir for a long time to treat pregnant people, and it has a good safety profile. We have less information about nirmatrelvir, but expert opinion is that its benefits in helping people avoid serious illness from Covid likely outweigh any unknown risks. 

Paxlovid during pregnancy

If you’re pregnant, at the very least your provider should offer you Paxlovid and feel comfortable discussing its risks and benefits given your unique health situation. They will consider your vaccination status and additional risk factors like diabetes, kidney disease, and any challenges to your cardiovascular health. 

Paxlovid while breastfeeding

If you’re breastfeeding, then you’re aware that it’s important to check the safety of all of your medications, as many pass into your breast milk. If you have risk factors for severe illness or are not vaccinated, you may want to talk to your provider about Paxlovid. 

Again, there isn’t a lot of safety data on nirmatrelvir, so it’s important to have a risk and benefit discussion with your provider. There is conflicting information on breastfeeding safety, and that can be very difficult to navigate. Parents are choosing a range of solutions, including continuing to breastfeed and pumping and dumping. The experts at the Infant Risk Center are updating information as it becomes available and are available for free consultation by phone. 

If you have questions or are interested in taking Paxlovid or understanding more about it so you can be prepared if you get Covid, reach out to your provider for more details. They have all the most up-to-date information and should be able to talk through your options. 

Read more

COVID-19, postpartum, and breastfeeding: your questions answered

Everything you need to know about the COVID-19 vaccines

Your body

You’re officially at the six-month mark. Body changes this week might involve muscle tone, your menstrual cycle, skin issues, hair loss, or hormonal shifts.

Muscle changes

It can take several months to regain your full pre-pregnancy strength, but you’re probably getting stronger every day. If you developed diastasis recti (widening between the right and left ab muscles) while pregnant, there’s a chance your stomach will still stick out slightly this week. And although it’s not usually permanent, about 30% of women still have it at the one-year mark.

Skin and hair

Some people have clearer complexions or less sensitive skin after pregnancy, while others experience not-so-fun skin changes. At six months postpartum, you might run into rosacea, eczema, dryness, or hormonal breakouts. Check in with a dermatologist if any of these issues don’t resolve within a month or so.

You’re likely seeing some hair fallout this week too. The amount of shedding can be alarming, but try not to panic. You’ll most likely be back to your pre-pregnancy fullness by the time your child turn’s one. If it’s really bugging you, a shorter cut can make your hair look and feel thicker, plus your baby won’t be able to tug on it as easily.

Breastfeeding and weaning

A little over half of infants still drink breast milk at 26 weeks, either by bottle, breast, or both. However, only about 25% breastfeed exclusively. Six months is often when solid foods are introduced, but babies still rely on breastmilk and/or formula as their primary source of nutrition until age one. Solids are really important to expose baby to new textures, flavors and social patterns at meals, but you may not notice a decrease in how much milk they drink until closer to the year mark.

Your little one might be getting their first teeth and could accidentally bite your nipple while feeding. Try to remain calm and pause the feeding. Generally babies realize biting doesn’t help anyone, and it won’t happen again. Distractions can also become an issue as they become more aware of the world around them. 

Every person has different goals when it comes to feeding, and weaning is a personal choice. Some people experience hormonal shifts when weaning and experience everything from acne to mood swings. These changes are temporary, but it’s good to be prepared! 

Menstruation

If you’re still breastfeeding exclusively, you might still be period-free. But if you recently quit or are supplementing with formula, your menstrual cycle may start back up soon — if it hasn’t already. In any case, don’t overlook birth control because you could ovulate and get pregnant before getting your first postpartum period.

Your mental health

At 26 weeks, you might be feeling more confident and comfortable in your role as a parent. That said, depression and anxiety are also somewhat common at this stage.

Postpartum anxiety and depression

Up to 20% of new mothers struggle with anxiety, and over 10% face postpartum depression (PPD). Though they aren’t the same, the symptoms of these mental health conditions sometimes overlap.

Some of the most common signs include constant worry, frequent mood swings, lingering sadness, racing thoughts, difficulty concentrating, appetite changes, and restlessness. If you feel anxious or depressed for longer than two weeks, contact your healthcare provider or call the Postpartum Support International hotline.

Sleep and energy

Some babies begin sleeping through the night around the six-month mark. If this is the case with your child, take full advantage and get some much-needed shut-eye yourself. Drinking plenty of water, eating a well-rounded diet, and moving your body (even if it’s just a daily walk) can also help you keep your energy levels up. 

Work-life balance

Balancing career with family is never easy, let alone with a six-month-old in the picture. Instead of setting your sights on a perfect work-life balance, give yourself credit for doing your best, and don’t worry if you can’t always get to everything on your list. You’ve got this.

Reviewed by the Ovia Health Clinical Team

Sources

• Wray J. Bouncing back? Women’s experiences of their own recovery after childbirth. University of Salford Manchester. 2012. Web.
• University of Rochester Medical Center. Back Pain in Pregnancy. Web.
• Centers for Disease Control and Prevention (CDC). CDC Releases 2018 Breastfeeding Report Card. 2018. Web.
• Centers for Disease Control and Prevention (CDC). What to Expect While Breastfeeding. Infant and Toddler Nutrition. 2021. Web.
• Tavakoli M, et al. Predictors of mothers’ postpartum body dissatisfaction based on demographic and fertility factors. BMC Pregnancy Childbirth. 21, 8. 2021.
• Stanford Children’s Health. ​​Newborn Sleep Patterns. Lucile Packard Children’s Hospital Stanford. Web.
• Office on Women’s Health (OASH). Postpartum depression. U.S. Department of Health and Human Services (DHS). 2019. Web.
• Liu CH, et al. Risk factors for depression, anxiety, and PTSD symptoms in perinatal women during the COVID-19 Pandemic. Psychiatry research vol. 295. 2021. 113552. doi:10.1016/j.psychres.2020.113552

Your body

Physical changes this week can involve everything from menstruation and muscle tone to hormonal shifts and shedding.

Muscle changes

You’ve been lifting and holding your baby for nearly six months now, and they’re only getting bigger. Your legs and arms are likely becoming stronger, but since your ligaments loosened during pregnancy, it can take a while to fully regain your muscle tone. Taking care of your back when you’re lifting your baby is especially important while your core is still healing. 

Hair loss

Unfortunately, postpartum shedding is all but inevitable. While there are currently no proven ways to stop it, just know it won’t go on forever. Most new mothers are back to their usual thickness at the one-year mark.

Breastfeeding and weaning

Everyone’s experience is different, but breastfeeding can take a major physical toll. Breastfeeding in week 25 could mean dealing with new teeth! The good news is that the first two teeth are the bottom two in the front, and they are covered by baby’s tongue during feeds. Could baby nibble? It’s possible, but most babies try out their new teeth once or twice and learn it doesn’t feel good for you. 

Babies are also much more aware of their surroundings, and can get distracted during feeds. Try a dark environment or a favorite little toy attached to your bra strap. If you’re facing breastfeeding obstacles, it’s still normal and a great idea to reach out for support. But no two feeding journeys are the same, and it’s always okay to re-evaluate your goals. Combo feeding and formula are options to explore if you’ve reached a point in your journey where you’re ready for a change!

Menstruation

If you recently stopped nursing or are no longer breastfeeding exclusively, your period could restart soon. Post-pregnancy menstrual cycles are often irregular at first, and they might involve different or more severe symptoms than before.

Your mental health

At 25 weeks, you might be confidently coasting through life as a new parent, feeling content, happy, and all-around fulfilled. However, anxiety, depression, and body image issues are still relatively common at this stage.

Postpartum anxiety and depression

As many as 20% of new mothers struggle with anxiety, and upwards of 10% experience postpartum depression (PPD). These mental health conditions aren’t the same, but the symptoms can overlap.

Some of the most common include lingering sadness, mood swings, restlessness, constant worry, racing thoughts, difficulty concentrating, appetite changes, and sleep issues. If you feel anxious or depressed for more than two weeks, talk to your healthcare provider or call the Postpartum Support International hotline.

Body image

Many women struggle with body image after giving birth, whether it’s negative thoughts about their appearance or societal pressure to “bounce back.” It’s not always easy, but reframing the narrative might help. Rather than striving to return to your pre-baby size, focus on life-long physical and mental well-being so you can live more happily, thrive professionally, and be there for your child.

Sleep and energy

Your baby might be sleeping through the night at this point. If so, take advantage of the extra hours and get some much-needed rest yourself. Eating a nutritious diet, staying hydrated, and moving your body every day can also help you feel energized and able to focus.

Work-life balance

Whether you commute or work from home, balancing family with career can be tricky — and it can be particularly overwhelming with a baby in the picture. From finding the right daycare center to pumping at work to trying to focus while sleep-deprived, it’s understandable to feel a little stressed. Finding community, whether it is in-person or online can make you feel less isolated and more supported as a parent navigating all of these challenges.

Instead of striving for a perfect work-life balance, try to embrace the chaos of this hectic stage. And go easy on yourself if you don’t check off every single item on your to-do list. There’s always tomorrow.

Reviewed by the Ovia Health Clinical Team

Sources

• Wray J. Bouncing back? Women’s experiences of their own recovery after childbirth. University of Salford Manchester. 2012. Web.
• University of Rochester Medical Center. Back Pain in Pregnancy. Web.
• Centers for Disease Control and Prevention (CDC). What to Expect While Breastfeeding. Infant and Toddler Nutrition. 2021. Web.
• Tavakoli M, et al. Predictors of mothers’ postpartum body dissatisfaction based on demographic and fertility factors. BMC Pregnancy Childbirth. 21, 8. 2021.
• Stanford Children’s Health. ​​Newborn Sleep Patterns. Lucile Packard Children’s Hospital Stanford. Web.
• Office on Women’s Health (OASH). Postpartum depression. U.S. Department of Health and Human Services (DHS). 2019. Web.
• Liu CH, et al. Risk factors for depression, anxiety, and PTSD symptoms in perinatal women during the COVID-19 Pandemic. Psychiatry research vol. 295. 2021. 113552. doi:10.1016/j.psychres.2020.113552

Your body

While you may be healed from childbirth by now, that doesn’t mean you’re entirely out of the woods with post-pregnancy symptoms. From your hormones to your hair to your muscles, there are a handful of physical changes you could experience this week.

Hair loss

Postpartum shedding is basically inevitable. Though there’s not anything you can do to prevent it, a shorter cut might make your hair look and feel fuller. Plus, your little one won’t be able to tug on it as easily.

Breastfeeding and weaning

Time commitment aside, breastfeeding takes major energy! If you’re struggling with milk production, coping with demands of pumping at work or are experiencing frequent clogged ducts, know that you are not alone. Finding community support, or professional support for breastfeeding, is just as important now as it was week one. It’s also okay to re-think your feeding goals, and get support for combo feeding and formula. No two families are the same, and your enjoying this journey takes many forms. Nearly six months of nursing is an impressive feat, so give yourself credit for making it this far!  

Menstruation

If your period isn’t back yet, it’ll likely show up soon — unless you are exclusively breastfeeding. Your menstrual cycle might involve different symptoms than before or may be irregular for a few months, but it’s still important to have a plan for birth control.

Muscle changes

If you’re one of the 60% of women who get diastasis recti (widening ab muscles) during pregnancy, the good news is it’s not typically permanent. However, about 40% will still have a slight protrusion at six months postpartum, and roughly 30% will have it at the one-year mark.

You’re probably building muscle in your arms and legs from lifting, holding, and rocking your baby. Still, since pregnancy causes your ligaments to loosen and relax and loosen, it can take a while to get your full physical strength back.

Your mental health

The most common mental health conditions at 24 weeks postpartum include anxiety, postpartum depression (PPD), and obsessive-compulsive disorder (OCD). It’s normal to feel temporarily stressed, sad, or uneasy, especially during such a pivotal life stage.

That said, if depression, anxiousness, irritability, insomnia, concentration issues, or obsessive, repetitive behaviors last longer than two weeks, get in touch with your healthcare provider or call the Postpartum Support International hotline.

Sleep and energy

You can occasionally power through a day on little sleep and lots of caffeine, and eating a healthy diet is certainly part of the equation. But getting enough shut-eye is really the only way to keep up your energy levels.

Unfortunately — but perhaps not surprisingly — new parents only get about five and a half hours of nightly sleep during the first year. This is two and a half hours short of the recommended eight.

Beyond sapping your energy, sleep deprivation can impact your mood, memory, and general quality of life. 

We know it’s easier said than done, but prioritizing rest is crucial for your mental and physical well-being. If your baby isn’t sleeping through the night yet, you might try aiming for two shorter stretches. You and your partner could also switch off on nighttime baby duty. That way, you’ll each get a full night’s rest at least every other day. 

Self-care

Self-care doesn’t have to be anything fancy or time-consuming. This week, it could be as simple as getting a haircut, painting your toenails, meditating for a few minutes each day, or streaming a workout class in your living room. Incorporating self-care into time with your baby is okay too! Maybe it’s a catch-up on the phone with a best friend while you stroll around the block, or watching a favorite show while baby naps on your chest.

Sex, intimacy, and social connection

About nine out of ten women are sexually active within six months of giving birth. However, many experience issues like low libido, pain during intercourse, or difficulty reaching orgasm. Intimacy is important, but it doesn’t necessarily have to involve sex. When you’re up for it, though, don’t overlook birth control because it’s possible to ovulate before your period restarts.

Whether you’re partnered up or single, human interaction is vital. The first year of parenthood can be isolating, and connecting with family, friends, and other parents can provide a comforting sense of community.

Reviewed by the Ovia Health Clinical Team

Sources

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