If you’ve been reading the news, you’ve probably heard about the coronavirus - a pneumonia-like virus that is currently spreading through China and into other parts of the world. There are a lot of of unknowns when it comes to the coronavirus. If you’re a breastfeeding mom you may be wondering what that means for you. Specifically, “should I keep breastfeeding if I get the coronavirus?” The answer is YES. Yes, continue to breastfeed your infant. Breastmilk is full of antibodies to help protect your baby and it is still considered the best option. At this point, scientists don‘t believe that the virus passes through breastmilk. It seems that the virus transmits through respiratory droplets, when you cough or sneeze on someone like with the flu. So, if you’re breastfeeding your baby there are some precautions you’ll want to use. Here are the current recommendations from the American College of Gynocology (ACOG) and the Center for Diesease Control (CDC): 1. Always make sure you wash your hands well with soap and water before breastfeeding. 2. Use a face mask to prevent breathing on on baby and spreading the virus. 3. If possible, the safest option is to pump breastmilk and have someone else bottle feed the baby. (Be sure to wash your hands before touching the pump and bottle) In the meantime, do your best to keep yourself healthy with rest, nutrition and good hand-washing practices. And remember, the health risk from the corona virus is very low in the United States right now.
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Can you believe it? Fall is here. Cozy sweaters, Crackling fires, Warm soups. And of course, all things pumpkin. Speaking of pumpkins, you still feel like you're smuggling one under your shirt and you aren't sure how you're going to get through the days till your darling baby makes an appearance. Let us help you with some suggestions to pass the time and leave you feeling completely prepped for baby's arrival.
1. Get a massage - You're nine months pregnant. Need we say more? Yes, there are some great places in town to get treated to a luxurious massage but a loving massage from your partner can feel wonderful too. And, it may help get a little oxytocin flowing too... 2. Bake cookies - Fall and baking feel like they go hand in hand so how about taking some time to mix up a batch of cookies. If you're not the baking type Stacey Cakes has you covered. 3. Take a stroll through Ponderosa State Park - Spend some time wandering through Ponderosa Park soaking in the fall colors. There are several miles of easy hiking trails where you can enjoy the sights and sounds of fall but still keep yourself in cell service and close to town, Just in case. 4. Treat yourself to brunch and a hot drink - As a fun way to pass the morning why not do something unique and take yourself out to a place you don't usually frequent. Bring your friend or bring a book and spend the morning refueling physically and mentally. 5. Stock your freezer with some freezer meals - Maybe this one doesn't sound quite as fun as brunch out on the town but I promise you'll thank yourself later! Pinterest abounds with delicious freezer meal recipes if you need some inspiration. 6. Hire a doula - If you haven't considered hiring a doula it's not too late. A doula is there to help you navigate your birth, understand what to expect and ease your discomfort during labor. 7. Pick up a new just-for-fun book from the library - It's great to feel prepared for what is to come, but put down the baby books and the birth books for a while and let yourself get lost in a novel, a biography, a cookbook - whatever is going to feel like a delightful treat to sit down a read for some YOU time. 8. Put together some "busy boxes" - Not to keep you busy, you will be plenty busy without any additional help of a "busy box." These boxes are to help keep your young kids entertained when you are tending to the needs of your new baby. Pinterest is a great resource for busy box ideas too and they can be as simple or elaborate as you desire. 9. Give yourself an hour to spend on a hobby - Is there something you love to do that you haven't gotten a chance to for a while? Why not set aside an hour or so one night to just do something you enjoy even if it means the dishes or the laundry wait to be done until the next day. If you're looking for more ideas you can check out our Spring and Summer editions as well. What happens when you're not ready to quit breastfeeding but you're not sure your milk supply is on the same page as you. What do you? First off, a quick note to say that our perceptions of our supply don't always line up with our actual supply and feelings of fullness or let down aren't reliable indicators of supply. That said, if you are looking to increase your milk supply here are some simple steps you can take to get you in the right direction. 1. Hydrate, Hydrate, Hydrate. It takes fluids to make fluids so it is imperative to make sure you are keeping yourself well hydrated with water and non-caffeinated drinks (since caffeine is a diuretic it will have the opposite affect on actually hydrating you.) 2. Fuel. Yep, just like it takes water it also takes a lot of extra calories to produce milk. Don't try and restrict calories just because you're no longer pregnant. Instead focus on eating nutritious foods in ways that nourishing your body and support milk supply. 3. Rest. I know, I know. Easier said than done with a new baby. But, sleep deprivation takes a toll on every aspect of our bodies, including milk production so do your best to sleep, rest and de-stress when you can. 4. 24 Hour Babymoon. Let me explain. Skin to skin time with baby, rest and de=stressing are all big elements in support milk production so the idea here is to take 24 hours just for you and baby. Shut yourself away in a quiet, calming room and take 24 hours to spend in bed with your baby skin-to-skin (yay, hormone production), catching up on some sleep, relaxing (binging on Netflix...) and nursing your baby as often as they want. If you can get someone to bring you meals in bed, added bonus for you! 5. Oatmeal/Flaxseed/Brewer's Yeast. All three of these are great sources of nutrition specific to supporting milk production and are perfect to add into your diet for an extra boost. There are tons of recipes floating around the internet for lactation cookies, lactation bars, lactation smoothies,to incorporate these ingredients. Our only caution is to avoid recipes that are high in sugar as lots of processed sugar can have a negative affect on your supply. 6. Visit a Lactation Consultant. If these tips aren't cutting it a visit with a lactation consultant is a great next step. They can determine if there are any underlying issues contributing to low milk production and help solve them, discuss options for herbs and supplements to help boost supply and gauge if baby is getting adequate milk or not to set your mind at ease. Nitrous Oxide, other wise know as "laughing gas" has been a staple in childbirth in other countries for decades. Over the last 8 years it has made a significant increase in appearance in the United States but what is it? What is it used for? And, why would I want it (or not want it)? Good questions! We're glad you asked! Nitrous Oxide is a mild analgesia (pain reliever) gas. It is administered through an oxygen mask typically in a ratio of 50% nitrous oxide to 50% oxygen. The gas has no odor and no taste and it works by promoting relaxation. If you were to choose to utilize nitrous oxide as part of your birth experience it would look something like this. You would be provided with an oxygen mask to hold on over your mouth and nose. Only you, the client receiving the nitrous oxide is allowed to hold the mask on your face. This gives you complete and total control over the dosage you are inhaling. As soon as you feel a contraction starting to build you put the mask over your mouth and nose and start breathing the nitrous oxide/oxygen combination until the end of that contraction when you will remove the mask until needed again. For many women it does tend to work more effectively if it preempts the contraction by about 30 seconds versus waiting to start part way through the building contraction. If for any reason you suddenly decide you want to be done with the nitrous oxide it will completely leave your system within 5 minutes of your last dose. If you didn't feel the need for it during labor but are requiring stitches, nitrous oxide may also be an option to help with pain management during that phase as well. Like all medicines it does have its risks and benefits and so let's take a look at them to help you decide if nitrous oxide sounds like an option that appeals to you. Risks of Nitrous Oxide: - Some women find that it is not a strong enough pain killer cope through contractions - May cause dizziness, nausea, vomiting or tiredness - Limits your other coping options to some degree as one hand must always be keeping the mask in place during contractions - Not recommended if you have B12 deficiency - Not recommended if you have recently had ear surgery (it changes the pressure in the inner ear) Benefits of Nitrous Oxide: - Helps take the edge off of labor pains if you need some additional coping tools but don't care to use an epidural - Leaves your body in less than five minutes - No known side affects to baby and does not leave baby groggy or sleepy from medication - No known negative affects on the body's natural physiology and hormones or the progress of labor - Provides you with complete control over the amount and frequency you are recieve - Safe if you intend to breastfeed immediately after the baby is born - You are still able to walk and move about as desired No pain relief method is going to be the right option for every woman, but the more you know about your options the more equipped you can feel going into labor and finding the tools that work best for you! If you live in or near McCall, there is a good chance you're here because you love recreating and being outdoors. Being pregnant can put a damper on some of your activities but as long as you have your care provider's ok, there should be no reason why you can't continue to do some moderate hikes if that's something you enjoy.
That being said, it can be reassuring to know you have communication with the outside world if you are in the woods and either don't have a hiking buddy and/or are later on in your pregnancy. So, we've put together a list of some great hikes in McCall to get you outdoors but keep you in cell range for your peace of mind. (Please note that while these hikes tend to have decent coverage every phone and phone provider is different in where they pick up good signals) 1. Ponderosa Park - there are several great hiking trails in Ponderosa. They are all pretty easy hikes with great scenary and lots of options to make it as short or long of an exursion as you want. 2. Crestline Trail/Blackwell Lake - Just off of East Side Drive, Crestline trail has a bit of a climb right off the bat but then you stay at a fairly constant elevation for the rest of the hike until it's time to head back down. There's a great loop that can be done going up to Blackwell and back down Crestline but it is about 10 miles so be sure you're up for some walking. 3. Bear Basin - just west of McCall, Bear Basin is one of our favorite places to go play in the summer. Lots of trail options and super easy access to town. 4. Boulder Lake - It takes a little bit more driving to get out to Boulder but well worth it. This four mile round trip hike will reward you with some amazing views at the lake. It's not a particularly challenging trail but be prepared that you will be doing a fair bit of steady climbing most of the way up to the lake. It is also a VERY popular trail in McCall in the summer so if you go on a weekend be prepared to have lots of company! 5. Louie Lake - Louie Lake starts out at the same trail head as Boulder Lake (you can actually do a beautiful 7-ish mile loop from one lake to the other but you may not have reliable cell service for the middle portion of the hike), but you head off in a different direction. This hike is a little shorter than Boulder but with a little more elevation gain. 5. Goose Creek Falls - This 6 mile hike round trip hike is a nice mellow trail that ends at a beautiful waterfall. The trail leaves from the Last Chance Campground, about halfway between McCall and New Meadows. *These are not intended to be formal trail directions or descriptions. Please do your own research before you head out and make sure you are adequately prepared. Admittedly, it's easier to pass the time in McCall in the summer than in the spring, but when your 9 months pregnant the days can seem to drag by no matter how glorious the weather. So, here are 9 things to do in McCall when you're 9 months pregnant in summer to help enjoy your last days of pregnancy:
1. Visit Charlie's Garden - this privately maintained garden tucked around the lake like a tiny oasis of color in the summer. Bring a book, bring a picnic, bring a camera, and enjoy the flowers, shade and beauty of this secluded retreat. 2. Have a Beach Day - A beach day at the lake that is. You may want to do this on a weekday if you can to avoid the major crowds but either way, stick your toes in the sand, and soak up some summer sun (don't forget sun screen and hydration). 3. Treat Yourself to Ice Cream Alley (for the baby, of course) - Pregnant. Summer. Ice cream. Need I say more? 4. Manicure - Maybe you need to get out of the heat for a bit so why not pamper yourself with a manicure before baby arrives if that's your thing. 5. Buy Yourself Flowers at the Farmer's Market - Stop by the Farmer's market if it happens to be a Wednesday or Saturday and treat yourself to bouquet of summer flowers. Something about fresh cut flowers just makes the day a little brighter. 6. Paddle up the Payette River - If you're in need of some relaxation, why not get a friend and paddle up the North Fork of the Payette river? It's beautiful, calm, and you may get luck and spot a moose while you're out. 7. Coffee at Mountain Java - Not just coffee, but coffee with a view. Take a little time to sit outside, sip your drink and dream about the baby you'll soon be holding in your arms. 8. Take an afternoon and put the finishing touches on the baby's room - Still have a laundry list of tasks you want to finish up in the baby's room before their grand entrance? Dedicate an afternoon to getting some things crossed off your list so you can feel one step closer to being prepared for your sweet bundle. 9. Visit the Fire Department and Get Your Car Seat Professionally Installed (for free) - that's right, they have professionally trained car seat techs at the fire department who are happy to install your car seat so you can be confident that it is as safe as possible. If you're looking for more ideas you can check out our Spring Edition HERE. You're pregnant. You're tired. And you want to know why your back has suddenly decided it hates you. Well, there are several reasons for backaches during pregnancy. Hormones create relaxin which loosen the joints and ligaments. It's great for pushing a baby through your pelvis but it can also cause weakness in the back muscles. Pregnancy weight gain and a shifting center of gravity can put more pressure on the spine and contribute to back discomfort. In addition, emotional stress can present itself as back pain and for some pregnancy in addition to other life obligations can increase stress levels during pregnancy. While it can be nice to know some of the "whys" what we really want to know is how to ease the discomfort, am I right? Just as there are numerous reasons, there are numerous options for relief.
1. Mild exercise can help strengthen your back and relieve stress, though always talk to your care provider before starting any new exercise programs. 2. Gentle yoga that is safe for pregnancy can feel fantastic to stretch and strengthen your back muscles. You can either do this in the comfort of your own home or visit one of the yoga studios in McCall as they are usually more than happy to help you modify any flows to be pregnancy safe. 3. Alternating heat and cold packs on your back can relieve some discomfort. 4. Acupuncture and chiropractic care are also ways many women have found beneficial in combatting back pain. 5. And, there are also some simple tips like squatting to reach things on the floor instead of bending over and wearing a pregnancy support band that can be helpful. If you are interested in learning more, our private birth classes are full of tips to help combat common pregnancy discomforts. Read Part 1 HERE.
Bonding with your newborn is another area that is so often misrepresented. We are expected to see our baby for the first time and immediate fall head over heals in love with this tiny person that we’ve never met before, who cannot talk to us and who cannot return any affection. Does it happen? Absolutely! Does it always happen? Nope. And if it doesn't that’s ok. It doesn’t mean you’re a bad parent. It doesn’t mean you are broken. And it doesn’t mean you don’t love your baby. It just means that some of us take more time to develop that intimate bond with this person that we’ve just met. If you do feel like you’re having a hard time bonding with your baby there are some steps you can take to help facilitate a stronger bond. Skin-to-skin time is great and not just while nursing. Fill up the tub and take a bath with your baby, snuggle on your bed and watch a movie, try to make it something that will be relaxing and enjoyable for you too and soak in the endorphins that skin-to-skin time creates. On the flip side, take a break from your baby. If you’re feeling overwhelmed it can help to step away, leave your baby with someone you trust for an hour or two and go do something you enjoy just for you. It can help you feel refreshed and ready to embrace your time with your baby. Baby wearing can also help you feel closer and more bonded to your baby. Another thing to try is creating some special rituals that you do with your baby. Maybe it’s a certain song that you sing every nap, or taking a few minutes to put lotion on after every bath or those moments that you play peek-a-boo every morning when you get them out of their crib. Nursing can also be a sweet time of bonding between mother and baby. Or, it can feel like pure torture. For some women breast feeding is easy, for others it is a struggle and for some it is “easy” but it is not a pleasant experience. How to feed your baby is fodder for many mommy wars. Sure, we all hear that “breast is best” but is it really? There is no doubt that there are a host of benefits that mom and baby receive from nursing, but we can’t ONLY look at it from a nutritional point of view. There are other things to factor in when deciding what is best for your family like stress levels, medications, comfort, and emotional health to name a few. Nursing can feel completely overwhelming the first few weeks as you and the baby are working to figure it out. If nursing is the route you want to take it helps to set small goals. Aim for 4 weeks, if you get there and you want to keep going try for 3 months, then 6 months. Don’t feel like if you commit you have to commit for 2 years. Continue to evaluate how it is working for you and your family and if at some point you choose to change over to formula feeding your baby will still be well-nourished and well-cared for. Every feeding is still an opportunity to bond with your baby and with bottle feeding your partner can get in on some of the quality bonding time too. And you can feel secure that you are doing what is best for your baby because bottle or breast, a healthy and whole parent is truly what’s best for any baby. One of the best things you can do for yourself and for your family in preparation for your new baby is to put together a list of your support system. Who can you call if you need errands run? What resources do you have for meals, either friends, freezer meals, delivery etc.? Who can you call at 3 am if you feel you're at your wits end and just need to talk? Who is a safe person you can be open with if you feel like you might have postpartum depression or postpartum anxiety? We focus so much on planning for “the big day” but that’s typically all it is. A day. Maybe 2. But by taking some time to plan for those days that come after the big day as well you can help yourself make the smoothest transition possible into parenting with minimal stress and maximum support. Despite what our culture seems to gravitate to, I am a firm believer that we were not meant to parent in isolation. Parenting is beautiful, parenting is messy. It’s ok to love parts of it and to hate parts of it. You will learn things about yourself that will make you proud and things that will make you cringe but just remember to take things one day at a time. Be open to having your expectations challenged and know that there are no perfect parents, just a lot of parents trying their hardest to make the best choices for their family with a few mistakes and a lot of love. You have a new baby, congratulations! The first few days postpartum can be filled with a flurry of visitors, helping hands, family and friends fawning over your sweet new baby...but then they leave. And you suddenly find yourself more tired than you ever thought possible, sore in places you’ve never thought you could be sore, scared to poop (yep, I said it) and all with a newborn that they forgot to give you the instruction manual for. Let’s be honest, some women seem to sail through the adjustment to mother with grace and ease making the rest of us feel like losers for not having our act together. But all we know is what we get to see. Maybe they have a fantastic support system, maybe they have a very easy going baby who likes to sleep, or maybe they were in tears just 30 minutes before feeling like they are failing at life but pulled themselves together before we saw that side. Forgive me if this sounds like parenting is completely dismal and grim. That is not my intent. However, I feel there is a grave misconception in our society that we are to love every minute as new parents and that if we don’t there’s something wrong with us. You just gave birth a small human being! Whether you pushed it out vaginally or had a cesarean your body is going to need some time to heal from that amazing feat. It’s ok to pamper yourself for a while, to let others help you out, to let the dishes and the house cleaning slide for the time being. And I’m not just talking a couple of days. If you had a cesarean, you just underwent a major abdominal surgery and it is wise to allow yourself a good 6 weeks of taking things easy. Lift less, do less, give yourself more grace. Vaginal deliveries don’t usually need as much recovery time but your muscles still underwent some serious work and will need time to heal and repair. If you notice an increase in your postpartum bleeding (i.e. lochia) that is a good clue that your are pushing yourself to far too fast. Emotionally, you may be on a more of roller coaster ride than you’ve ever experienced before. Thank you, hormones. Post delivery your levels of estrogen, progesterone and endorphins plummet. Add in some good sleep deprivation and you have the perfect recipe for the “baby blues”. The sudden feeling of wanting to cry for no reason, or feeling completely overwhelmed by the thought of the huge responsibility in the tiny bundle that you are now in charge of. It’s ok. This is normal and it tends to hit 3-4 days postpartum and last for a week or so. Do your best to breathe through it, talk it out, get outside and get some fresh air if you can and it should pass before long. That being said, postpartum depression is also a very real thing and if you feel like what you’re experiencing is more serious than just a case of the blue or it lasts longer than a couple weeks, please, please, contact your care provider. You don’t have to go through that alone, nor should you. Something else I often stress to clients is that we always refer to postpartum depression as a mom problem, but all the emotional stress and sleep deprivation can take a toll on the partners too. Postpartum depression in partners is a very legitimate issue that many people aren’t aware of. Creating some type of safe, judgement free check in system for each other in those first few months can help you identify how you each are handling all the new changes and if anything needs to be adjusted for either you or your partner. To Be Continued... If you have a baby and you've encountered any unexpected challenges with feeding (raises hand) I have a post for you. Join me over at Pacific Northwest Doulas where I wrote about 6 Alternative Ways to Feed Your Baby.
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