Nutrition
The number one fluid that we should be drinking, especially while breastfeeding.
What is water?
The easiest form of exercise that is encouraged as soon as baby is born.
What is walking?
The most common advice provided in the postpartum period about sleep/rest.
What is "rest when the baby is resting"?
What are having a shower with the bathroom door shut, having an uninterrupted meal, having a whole cup of tea/coffee while it's hot, going for a walk alone?
The influence of this platform leads new mums to believe that they need to do it all.
The approximate amount of extra calories needed each day while breastfeeding.
About 500-700 calories?
The link between exercise in this location, has been shown to reduce anxiety and depression.
What is nature?
The name of the chemical to avoid if you're having difficulty sleeping.
What is caffeine?
True or False: self-care looks like having a massage, getting my hair done, having a mani/pedi.
False. These are lovely treats for anyone, but self-care can be as simple as having a bath, walking in the forest or talking on the phone with a friend.
True or false: Asking for help with baby always involves someone babysitting.
False: Help is often more accepted in the form of supporting mum to be the primary caregiver. Help can look like doing laundry, prepping meals, cleaning the kitchen, getting groceries or watching baby for short periods of time so that mum can shower or eat.
The vitamin that Canadians of all ages should be taking daily.
What is Vitamin D?
The name of the feel-good chemical released during exercise.
What are endorphins?
This postpartum condition worsens with lack of sleep.
What is postpartum depression/anxiety?
Most mums feel this when they take time for themselves.
What is guilt?
Resources for support during postpartum period.
What are public health nurses, doctor, mental health, Healthy Families, Wachiay, support groups in community, friends, family members, and partners.
The vitamin deficiency that is directly linked with depression.
What is Vitamin B12?
The exercise named for strengthening the pelvic floor.
What are kegels?
The number of hours of sleep recommended for postpartum mums.
What is 7-9 hours of sleep?
What are SMART goals? (Specific, Measurable, Achievable, Relevant and Time bound)
Types of support needed during the postpartum period.
What are emotional (someone to talk to about your worries who makes you feel valuable), practical (helps with everyday chores), social network (a group where you belong and are similar), information (access to reliable info and knowledge)
The three food groups in the new Canada Food Guide.
What are fruit and vegetables, proteins and grains?
At this postpartum time, most doctors/midwives will ok the start of an exercise program.
Ideas to improve sleep.
What are: keeping a sleep journal, create a positive sleep environment, have a consistent bedtime routine, get black-out drapes, eliminate screens before bed?
Types of time away that would work for you and your family.
?
This is the one thing that mums are terrible at asking for during the postpartum period.
What is help?