Thoughts of a Postpartum Doula
As postpartum doulas we can be there to offer emotional support, answer questions you may have, offer basic breastfeeding help, help with light household chores, and so much more.
Do you know what a postpartum doula is? Have you ever thought about hiring a postpartum doula?
Many people hire us because we can be that extra helping hand that is very much needed during this big transition. As postpartum doulas we can be there to offer emotional support, answer questions you may have, offer basic breastfeeding help, help with light household chores, and so much more. And we do this all while being an unbiased, professional person there to help in any way we can.
Some things we always make sure to check in on…
Breastfeeding & feeding concerns.
How are you handling this transition?
How is your partner handling this transition?
Listening to your birth story.
Setting up a system for us to better help you.
Have you eaten today?
Are you drinking enough?
Help with baby wearing & other baby items.
As new parents we end up with new gadgets and swaddles which can sometimes be overwhelming to navigate how to use all the things. We are there to help demonstrate and figure what works well for you and baby.
Why we love overnights…
As Postpartum doulas, we often support parents with overnight stays. This gives parents time for some much needed rest. Overnight stays can look different in different homes, depending on what your specific sleep goals are. Our goal is to help you get the rest you need. Our doulas are there to feed your baby, or bring the baby to you to feed, and get baby back to sleep throughout the night. Some parents provide breastmilk or formula to us to feed the baby throughout the night, while others may want to woken up to breastfeed. This is completely up to you and what you decide when we arrive. We are there to support any needs the baby may have, but also any needs you may have as well.
More about what we do…
It is special when we can work with our doula babies until they are 12 months old! It warms our hearts to see them grow. If you were to still need that extra support after your baby reaches 12 months, here at High Country Doulas, we offer nanny care. Something to always keep in mind is that once you are under the care of a postpartum doula, we are always there to answer any questions you may have and to be a resource to you.
Because we see so many babies we are familiar with their behaviors and have a list of local referrals if you need one! That could be with one of our doulas trained in specific areas or ordering frozen meals or getting you names of local chiropractor or acupuncture specialists.
Our advice to you…
If you or someone you know is thinking about hiring a postpartum doula, reach out and ask questions to learn more. We are here to help and be a resource to you and your growing family.
Love,
Your High Country Postpartum Doula
Thoughts from previous postpartum visits…
“Any time my wife or I had questions, they were more than happy to help and were very quick to respond. ”
“The nights they were here became our favorite nights of the week!”
“She was also a great resource after the birth for help with breastfeeding, sleep schedules, baby comfort techniques, and postpartum emotions.”
Postpartum Nutrition: What to Eat After You Give Birth?
Choose a variety of lean proteins, fruits, veggies, whole grains, and healthy fats. By sticking with natural, whole foods, you’ll get the vitamins, minerals, and fiber you need to sustain your energy and keep your body well-nourished while nursing.
So, you just had your baby. Now what? Of course your first instinct will be to take care of your baby and put their needs before your own but it is crucial to take care of yourself and make sure you get the nutrients needed for you and your baby.
Best Foods to Eat Postpartum
Fluids (water and some electrolyte-containing drinks)
Protein rich soups
Healthy fats (nuts, avocados, olive oil, fatty fish)
Lean or low-fat protein (fish, poultry, tofu, beans, seeds, nuts, lentils, edamame, lean beef)
Fruit (aim for a variety of colors; citrus, berries, mangos, melon, apples, bananas)
Vegetables (variety of colors, especially leafy greens)
Whole grains (oatmeal, quinoa, brown rice, whole wheat bread)
Low-fat or fat-free dairy (yogurt, milk, cheese, eggs)
Beans/legumes (canned black beans, chickpeas)
Pre or Postnatal vitamin
Collagen (superfood for rebuilding tissues, and helps with postpartum hair loss)
Special Nutrients to Watch Intake of…
Iodine. Supports infant growth and brain development. Lactating women should get 290 micrograms per day, nearly double the pre-pregnancy recommended daily amount of 150 micrograms. Some dietary sources of iodine include seafood, seaweed, milk, yogurt, and cheese.
Choline. Present in breast milk and plays a role in the development of babies’ brain and nervous system. Lactating women need more of it, some 550 milligrams per day to replenish their own stores and meet their baby’s needs. Food sources include meat, poultry, fish, dairy, eggs, cruciferous veggies, certain beans, nuts, seeds, and whole grains.
Omega-3 fatty acids. Lactating women should consume 8-12 ounces of fish per week. Opt for varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), such as salmon, anchovies, sardines, and trout. DHA is important for fetal brain development.
What Foods Should I Eat When Lactating?
A lot of postpartum moms want to know what they should eat when they are lactating to ensure that they are producing enough milk and that their baby reaches a healthy weight. Listed here is a veggie stew recipe in one of our previous blog posts for postpartum lactation.
According to the CDC, whether you are a mother breastfeeding or pumping, you should consume approximately 2,300 to 2,500 calories per day compared to 1,800 to 2,000 calories for a non-lactating woman.
Choose a variety of lean proteins, fruits, veggies, whole grains, and healthy fats. By sticking with natural, whole foods, you’ll get the vitamins, minerals, and fiber you need to sustain your energy and keep your body well-nourished while nursing.
Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
Eat 2 servings of fruit each day.
Whole grains such as whole wheat breads, pasta, cereal, and oatmeal should be included in your every day diet.
Eat 3 servings of dark green and yellow vegetables per day.
Make sure to maintain a sufficient caloric intake. Women typically burn 300 to 500 extra calories per day while breastfeeding (or 450 to 500 extra calories while breastfeeding exclusively).
Always replenish your fluids so you don’t get dehydrated which can affect your milk supply
If you are having trouble producing enough milk, we have a previous blog post about 7 herbs in your kitchen that increase milk production.
What Should I Limit/Avoid When Lactating?
Breastfeeding/Lactating parents don’t need to stress too much about what not to eat but it is important to be aware of the foods that can affect your baby’s health and impact your milk supply when consumed in large quantities. It is best to eat in moderation. Here are some things to partially avoid while nursing:
Fish: All fish contain some mercury (a common pollutant that is a known neurotoxin and can affect a baby’s brain) but most of the time, the health benefits of eating fish such as high protein and low fat, outweigh the risk. The fish that should be completely avoided while breastfeeding are shark, swordfish, tilefish, and king mackerel since they are the top-predator fish and contain the highest levels of mercury.
Alcohol: Abstaining from drinking is the safest choice while breastfeeding but alcohol isn’t forbidden. After 1 alcoholic drink (5 ounces of wine, one shot of alcohol, or 12 ounces of beer), it is important to wait about 2-3 hours before breastfeeding or pumping to give your body time to metabolize the alcohol (recommended by American Academy of Pediatrics AAP), otherwise it could pass through breast milk and go into the baby’s system.
Caffeine: (a stimulant that passes through breast milk to the baby and may affect growth or make newborns jittery). Caffeine is found in tea, coffee, chocolate, many soft drinks and over-the-counter medicines) Caffeine is okay to consume while breastfeeding as long as it is consumed in moderate doses. Make sure to limit your caffeine intake to no more than three cups of coffee, soda, or tea each day.
How Much Water to Drink Postpartum?
Make it your goal to drink around 96 ounces of fluids each day while breastfeeding.
About 10 or 12 eight-ounce cups from all sources
Additional Healing Foods to Support Postpartum Recovery
Collagen- bone broths, gelatin, meat cooked with bones
Protein- meats, fish, eggs, nuts, beans, legumes, seeds (21 grams)
Essential fatty acids- walnuts, chia seeds, salmon, tuna, flaxseeds, hemp seeds, sardines
B vitamins- nutritional yeast, sea vegetables, macadamia nuts, almonds, pistachios, black and pinto beans, lentils, liver, turkey breast, pastured eggs, avocado, yogurt
Zinc- pumpkin seeds, lamb, chickpeas, cocoa powder, grass-fed beef
Iodine- sea vegetables like dulse and nori, baked cod, cranberries, potatoes, shrimp
Selenium- eggs, sunflower seeds, tuna, chia seeds
Sources:
https://www.chop.edu/pages/diet-breastfeeding-mothers
https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/
An Unexpected Loss; Ways to Remember and Heal
Nothing can prepare you for miscarriage or infant loss. Our doulas support families during pregnancy and birth which for some parents can end in loss. We are with you and are here to support you through this difficult and emotional time. This article will provide you with a few resources for dealing with grief and ways you can remember your baby.
Nothing can prepare you for miscarriage or infant loss. Our doulas support families during pregnancy and birth, and yes, death of a baby. We are with you and are here to support you through this difficult and emotional time. Loss can take many forms. There is no right or wrong way to navigate how you feel or what to do next. Your loss or the loss of someone near to you is an impactful and life changing event.
Many families choose to have an act of memorialization for their child.
There are several ways you can do this:
Baby Album
Creating a baby album for a son or daughter including a locket of hair, identification bracelets, pictures, birth cards including writings of thoughts in the album can help grieving family members.
Charitable Donations
Offer a donation on behalf of the child. Many organizations will send thank you cards. Be sure to include this in their baby albums.
Framing Pictures
Purchase special frames for the baby’s photographs and hang pictures around the home if that is a comfortable idea.
Engraved Locket
There are many beautiful lockets that can be purchased with a photo of a child.
Birthstone Rings & Necklaces
Wearing your child’s birthstone on a piece of jewelry can be a wonderful and eloquent way to remember them.
Memory Box
Keeping a memory box with personal items in it. Items may include things like a blanket from the hospital, booties, baby album, stuffed animals, medical records from their birth, sympathy cards from friends and family, crib cards, water used for baptism, footprints, handprints, and any other memorial items. The wonderful thing about a memory box is that it is extremely personal.
October is recognized as Pregnancy and Infant Loss Awareness Month every year. This month allows an opportunity for parents and families to come together to share grief, remember their babies, and raise awareness. There are often events such as Walk for Remembrance and Hope (or Walk to Remember), balloon releases, and many other events remembering these babies. The International Wave of Light invites participants from around the world to light a candle in honor of Pregnancy and Infant Loss, on October 15th every year at 7 p.m., in their respective time zones, and to leave the candle burning for at least an hour in honor and remembrance of the children gone too soon.
Supporting not only the mother but the other family members are extremely important. Grandparents, siblings, fathers, and many others are all being impacted by this loss and need support. Siblings will react differently depending on their age, but they will all understand the sadness regardless of whether or not they can grasp the concept of the death of their sibling. It is important to allow the entire family to feel all of their emotions, and to reach out to resources if you need help.
Here are a few resources that are available for grieving families:
Share Pregnancy & Infant Loss-a national organization offering around the clock professional support for anyone going through the death of a baby
Star Legacy Foundation-a non-profit caring for families going through the death of a baby, as well as works to reduce the number of lost pregnancies and neonatal deaths, supports research of infant death and preventative measures. They offer support to families going through loss with companion services and group support
Loss & Grief Support Groups (Postpartum Support International) - PSI is a non-profit organization that provides support for families and providers/professionals with Perinatal Mental Health. They are a wonderful resource and have specific groups for different persons. They also offer an annual Wave of Light ceremony on October 15th where families can participate in lighting a candle in remembrance.
March of Dimes-offers resources for families as well as the March for Babies walk
Infant Loss Organizations-a website providing over a dozen infant loss organizations that can help connect with other families and find support
First Candle-24/7 crisis line 800-221-7437 - for parents who are experiencing loss due to SIDS and sleep related death
Still Birthday-resources for families and women who experience loss
Using these resources can help during your grieving. They help to be a reminder that you are not alone or forgotten during this immense loss you, your family, and your friends are dealing with as you try to find the best and healthiest ways to remember your child and continue on with your life. There is no timeline to follow when grieving, only doing what is best for you in this time.
What's it like after birth?
When I was pregnant, I had it all planned out. We would have the baby, come home, and my husband and I would nest around our house for 2 weeks, snuggling our baby, until he returned to work. Then, it would be just me and my baby, hunkered down in heaven, bonding, breastfeeding, and snuggling 24/7. Minimal guests. Minimal family. I wanted it to be just us.
My visions quickly shattered upon returning home.
As a doula, I’ve seen a LOT of women give birth. Long or slow, easy or hard, there’s one thing that seems to tie them all together…postpartum recovery.
Moms often find themselves shocked at how postpartum recovery feels
I was no exception.
When I was pregnant, I had it all planned out. We would have the baby, come home, and my husband and I would nest around our house for 2 weeks, snuggling our baby, until he returned to work. Then, it would be just me and my baby, hunkered down in heaven, bonding, breastfeeding, and snuggling 24/7. Minimal guests. Minimal family. I wanted it to be just us.
My visions quickly shattered upon returning home.
Leaving the hospital, I felt exhausted, frightened, and uncertain. My body was sore all over and certainly down there. Even with minimal tearing, my lady parts felt sore sore sore. I had after all, just pushed a human being through my nether regions!
Moving from the bed to the bathroom felt like a gold-medalist achievement every time.
Breastfeeding felt confusing, a bit painful, and never-ending.
Sleep and rest felt completely out of reach because I was up every 2-3 hours feeding. Even with the most amazing husband in the word, who was happy to bottle feed to allow me longer rest periods, I would still wake up 3-4 hours into a nap needing to pump to avoid engorgement.
In between feeds I was either trying to tend to my lady bits, eat something nourishing (which equated to frozen pizza half the time), stay hydrated, change diapers, worry over my new role as a mom, or I was simply too anxious to rest.
Tips for postpartum recovery
When pregnancy #2 came around, I felt much more prepared. The recovery was still hard, but the shock of it all was much less. I learned a few tricks along the way as well. Allow me to pass on a few of my favorites:
Dermablast!
For the love of all things holy, please get yourself a can of Dermablast. In fact, get two. Dermablast is an over-the-counter antiseptic numbing spray that is safe for private parts. Some hospitals give it out, but others don’t. Ask your nurse for permission before using, but I’ve never heard them say no.
Pack one for the hospital, and have another on hand at home. It’s affordable enough that even in the case of a cesarean, where you wouldn’t need to spray down there, you’re not gonna break the bank.
A more natural alternative is a product called Claraderm from Young Living Essential Oils. We love this product and would be happy to help you acquire it, just ask.
Sitz bath
A sitz bath is a plastic basin that fits on your toilet seat. You can fill it with warm water and soak your private parts into the water very easily. Even if you have minimal tearing, I recommend asking your hospital for one of these, or you can purchase one at a local drug store.
Simply soaking in warm water feels great and can help with the healing process. Some moms like adding things to the water to aid in recovery such as sea salt, baking soda, or an herb such as comfrey, which has a very soothing feel to it.
Peri Bottle
A Peri bottle is basically a squirt bottle. Ask for one to take home from the hospital. Use this either while you urinate, or after going to the bathroom to relieve the sting of urine on your healing lady parts. It can also be used somewhat as a replacement for toilet paper in the case where rubbing paper on your healing wounds would be painful.
Ice packs
In the hospital, you will likely have an ice pack placed in your underwear to sit against your perineum just after delivery. These are a special kind of ice pack shaped perfectly for placing in your underwear like you would a menstrual pad. This help reduce swelling and relieve pain. See if you can snag a few extra ice packs when leaving the hospital, or pick some up at your local drug store if they carry them.
One alternative is to make yourself some “padsicles” which have the added benefit of healing and soothing herbs.
Postpartum Doulas
The first days home with your baby don’t have to be overshadowed by anxiety, worry, or exhaustion. In countries such as Norway and Sweden, a postpartum helper such as a nurse, is provided to all new moms during their first 2-5 weeks home as part of their basic healthcare plan.
A postpartum doula can fill in the gaps where our healthcare system is lacking. A postpartum doula can help you with breastfeeding, bottlefeeding, postpartum recovery, meal prep, and rest. They act as a guide for parents who want help implementing sustainable systems and routines with their new baby, or want education and support understanding and getting to know their newborn.
Want to sit on the couch all day snuggling your baby? A postpartum doula can help.
Want to take a nap or a shower while your baby is in lovingly cared for by experienced and trusted hands? A postpartum doula can help.
Want your partner to have the freedom to bond and get to know their baby without the pressure of knowing it all, or taking care of you and the house? A postpartum doula can help.
Want help implementing strategies and routines for going back to work, or getting your baby on a predictable schedule? A postpartum doula can help.
Want reassurance, encouragement, and unbiased support as you find your path as a mother? A postpartum doula can help.
You can do it!
Big accomplishments are often paired with challenge and struggle. That’s why we call them achievements.
Whatever your journey looks like, know that we at High Country Doulas are cheering you on! Whether you are one of our clients, students, or simply a member of our community, just know that we’ve got your back and are here to tell you that “you can do this”
Warmly,
Samantha Lee Wright
Co-Owner/Doula
A Baby Registry Worth Sharing
While most baby registries are made of of the usual, onesies, diapers, and fancy butt-creams, we at high country Doula’s recommend a more direct approach to creating a registry. Instead of asking for common items that last minute shoppers will buy you anyway, or that can easily be passed down from friends, why not fill your registry with items that will pay off for you for time immemorial...
The best advice I ever received during pregnancy was
"Don’t buy anything!"
For me this turned out to be almost completely true….Throughout pregnancy I was amazed at how many incredible baby things I was able to collect via hand-me-downs, sales, or gifts.
However, when it came time to actually be a parent, I discovered that what I really needed wasn't the perfect swing, the perfect bottle, or the newest baby monitor (although those things can be nice)....
...what I truly needed was hands-on support in my home!
While most baby registries are made of the usual; onesies, diapers, and fancy butt-creams, we at High Country Doulas’ recommend a more direct approach to creating a registry that’s truly worth sharing.
Instead of asking for common items that (let's face it) last minute shoppers will buy you anyway, why not fill your registry with items that will pay off for you for time immemorial...
...why not ask for the gift of professional Doula care?
Professional Doula care Is truly an invaluable gift that we at High Country Doulas make easy for loved ones to give.
Our Registry Page is set up for you to add the items you truly know will make a difference onto your own registry using a site such as www.myregistry.com, or simply by sharing the page directly with your friends and family.
You could even post a link directly to our our Baby Registry Page on social media and say something like
"Dear family and friends! If you're looking for a unique way to "be there to help" without actually having to be here, here's a great way to do just that! We'd love your support in helping us set ourselves up for success with the professional care of a Doula!"
When they check out at our online shop, they can easily write in who the gift is for. We then add that gift to your account and you'll receive a gift certificate to be redeemed any time.
Postpartum Doula services help give parents the support they truly need during the early months and can prevent postpartum depression, support healthy newborn brain development, and lead to faster postpartum recovery for moms.
Infant Feeding Specialist will meet with you prenatally or postpartum to walk you through preparing for those first times feeding your LO or providing you with experienced, prompt visits when things aren’t going well.
For families that live far away, or even for those that have support close by, High Country Doulas’ care is one of the most thoughtful and precious gifts anyone could give to an expectant family.
But what about baby things!? What will I’ll need?
We asked veteran parents what’s the few things they could not live without during the first months home with baby, and here’s what they said.
The bare-bones necessities items:
Diapers (choose disposable, cloth, or a mixture of both)
Baby wipes
A changing pad and/or changing table
2-5 swaddle blankets and/or swaddlers
A safe sleeping space for baby (a crib or co-sleeper that has a flat, firm mattress, no blankets, and no crib bumpers)
Clothes for ages 0-3 months. You’ll go through roughly 10-15 outfits per week)
A safe car seat
5 or so burp cloths or rags (babies spit up and drool a lot!)
A diaper bag or generic bag designated for outings with baby. You’ll want it constantly stocked with extra diapers, plastic bags for dirty diapers, baby clothes, burp cloth or rag, and wipes.
Bottles and nipples if you plan to bottle feed
For moms:
Breast pads (you will leak and want to protect your clothes
Nursing bras and shirts (these don’t have to be officially labeled as such. Anything that’s stretchy/loose will do.)
A manual pump (even if you plan to exclusively breastfeed these can be very handy for occasional pumping or encouragement)
An electric pump if you plan to bottlefeed your breastmilk often
Breastmilk freezer storage bags
The make-your-life-easier, optional items:
A baby carrier (here’s one of our favorite types for the 0-3 month old range) - Some parents do not wear their babies much, but we find baby wearing to be a huge game-changer for lots of parents. As your baby gets older, changing over to a more back-pack style carrier that allows for front and back wearing is great.
Pacifiers are optional of course, but affordable enough that it’s smart to have at least one around in case your baby likes them. Studies do point towards pacifiers being beneficial to prevent SIDS, and many parents find them extremely helpful for fussy babies.
A baby monitor if your house is large enough to need one (just audio is fine, but video monitors are nice too)
A portable baby pillow such as this one can make moving around your house a lot easier. Some babies just love taking naps in these and hanging out in them.
A baby swing. Make sure it is at a very reclined angle for safety. No more than 50 degrees maximum.
A white noise machine. Babies tend to love some white noise for naps and nighttime.
Learn more about adding a doula to your registry at: www.highcountrydoulas.com/registry
