hello, mommy A postpartum health and wellness guide The Day Is Finally Here Healthy Weight Loss Breastfeeding Basics Baby Blues Top 10 Safe Sleep Tips

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1 hello, mommy A postpartum health and wellness guide Volume 1 Issue 1 The Day Is Finally Here Healthy Weight Loss Breastfeeding Basics Baby Blues Top 10 Safe Sleep Tips

2 nutrition after delivery After fussing over what you eat, censoring menus, and doing without some of your favorites for nine months (or more), you re finally free! Now you can eat whatever and whenever you please, right? As you have probably already guessed, unfortunately, the answer to that question is no. Even if you re not breastfeeding, you ll still be eating for two in many ways. Nursing moms need to monitor their menus and watch for changes in their baby s behavior. And both nursing and formula-feeding moms are going to need plenty of energy, strength, stamina, alertness, endurance, and drive over the coming months, which can come from loading up on nutrients and eating a well-balanced diet. Zinc supports a healthy immune system. It promotes cell reproduction, wound healing, tissue growth and repair, and is essential for adequate growth and development. Zinc is involved in appetite regulation and taste, and it helps your body use carbohydrates, proteins, and fats. Calcium strengthens bones, builds density, and is vital to the formation of teeth. Small amounts of calcium circulate in the bloodstream and help with muscle and heart contractions, nerve functions, and blood clotting. Calcium will be leeched from a nursing mother s bones if she does not consume adequate calcium to meet the needs of milk production and growth of the baby s skeleton. Iron is an essential part of hemoglobin, which transports oxygen to the cells and utilizes the oxygen when it arrives. Iron is widely distributed throughout the body and is found in the blood, liver, spleen, and bone marrow. An iron deficiency can lead to anemia, along with fatigue, weakness, and an increased risk for infections. During pregnancy, the fetus stores enough iron to last four to six months after birth. continued on page 3 2 HELLO, BABY

3 continued from page 2 Sources of Nutrients Nutrient Best Sources Good Sources Amount Needed Zinc Calcium Iron Source: BabyFit by Sparkpeople meat, oysters, poultry, legumes, eggs, fish, seafood milk and milk products such as cheese and yogurt liver and other organ meats, oysters, and blackstrap molasses wheat germ, whole grain products, black-eyed peas, miso (fermented soybean paste) green leafy vegetables, canned sardines or salmon with bones, calcium-fortified juices spinach, beans, peas 25 milligrams 1,200 milligrams at least 27 milligrams Well-child visits Childhood is a time of rapid growth and change. You will have pediatric well-child visits most often when your child is developing the fastest. Each visit includes a complete physical examination. At this exam, the health care provider will check the infant or young child s growth and development and try to find problems early. The health care provider will record your child s height, weight, and other important information. Hearing, vision, and other tests will be part of some visits. Preventive care is important to keep children healthy. Source: Medline Plus Volume 1 ISSUE 1 3

4 healthy weight loss Immediately after birth is not the time to be cutting calories. You will have plenty of time later on to lose the pregnancy weight. But right now, your first priority is to give your baby what he/she needs. Restricting calories will only deprive him/her of much-needed nourishment. And these nourishment needs can be very specific. As you enter the postpartum phase, one of the first things you should do is make changes to your nutrition program to reflect your body s changing nutritional needs. Most importantly, pay attention to your calories. That s not to say that you can t or won t lose weight during this time. If you happen to lose weight as the result of a balanced diet and moderate activity (as your doctor allows), that s great! It just shouldn t be the focus of your dietary and exercise decisions. If you re breastfeeding and want to lose weight (after nursing has been established and is going well), do so gradually (about 1/2 to one pound weekly). Eat a nutritious diet, exercise daily and cut back on foods high in fat and sugar (such as potato chips, cookies, candy, soft drinks, and fried foods). Do not try diet pills, liquid diets, or other weight loss products. They can be harmful to your baby. After six to eight weeks, talk to your doctor; if your body has recovered and your energy levels are sustained, it may be OK to start actively losing weight. Source: BabyFit by Sparkpeople Baby Allergies New moms commonly wonder if their breast milk can irritate or cause allergies in their newborns. If you think your baby might be suffering from food irritation or allergies, please consult with your child s pediatrician or specialist rather than trying to diagnose the problem yourself. To help with this discussion, some pediatricians suggest keeping a food journal. Include specific details of not only what you eat, but also the time you ate the food, the time you fed your baby, how much the baby ate, and how he/she reacted in the hours following the feeding. Note any fussiness or possible reactions and discuss these with your doctor. Source: BabyFit by Sparkpeople 4 HELLO, BABY

5 breastfeeding basics What are the benefits of breastfeeding? Breastfeeding offers many benefits to the baby: Breast milk provides the right balance of nutrients to help an infant grow into a strong and healthy toddler. Breastfed infants, and those who are fed expressed breast milk, have fewer deaths during the first year and experience fewer illnesses than babies fed formula. Some of the nutrients in breast milk help protect an infant against some common childhood illnesses and infections, such as diarrhea, middle ear infections, and certain lung infections. Recent National Institute of Child Health & Human Development (NICHD)-supported research suggests that breast milk contains important fatty acids (building blocks) that help an infant s brain develop. Two specific fatty acids, known as DHA and AA, may help increase infants cognitive skills. Many types of infant formulas available in the United States are fortified with DHA and AA, and all formula available for preterm infants is fortified with these fatty acids. Breastfeeding also benefits the mother: In response to the baby s sucking, the mother s body releases a hormone that makes her uterus contract and get smaller. Many mothers also get emotional benefits from breastfeeding because of the closeness of this interaction with the baby and from the satisfaction of helping to nourish their babies. Some research suggest that mothers who breastfeed their babies have fewer episodes of postpartum depression. There is evolving evidence to indicate that certain types of cancer (such as breast, uterus, and ovarian cancer) occur less often in mothers who have breastfed their babies. Please note: Engorgement, hardening of the breast, breast abscess, fever, and use of pain medications or antibiotics are NOT reasons to stop breastfeeding. In fact, in some cases, such as breast abscess or breast hardening, emptying of the breast helps to relieve the problem. Call your health care provider if any of these symptoms occur. Source: National Institute of Child Health & Human Development Volume 1 ISSUE 1 5

6 Baby Blues Having a baby can be a joyous occasion, but being a new mother can also be stressful and difficult. Taking time to adjust to the demands and changes that come with parenting is normal. However, about 13% of pregnant women and new mothers feel depressed and have related symptoms. When this occurs after childbirth, it is called postpartum depression. Many women experience mild sadness, tearfulness, anxiety, irritability, or mood swings after having a baby (baby blues). These symptoms are normal and usually go away in a matter of days or weeks. Less common but much more severe postpartum (after childbirth) problems include postpartum depression and postpartum psychosis. Symptoms of postpartum depression include: Severe sadness or emptiness, emotional numbness, or crying a lot 6 Withdrawal from family, friends, or activities that are pleasurable Constant fatigue, trouble sleeping, overeating, or loss of appetite A strong sense of failure or inadequacy Intense concern and worry about the baby or a lack of interest in the baby Thoughts about suicide or fears of harming the baby Postpartum psychosis is a rare disorder that occurs as a severe form of postpartum depression. Symptoms include: Delusions (false beliefs) Hallucinations (hearing voices or seeing things that are not real) Thoughts of harming the baby or yourself Severe depressive symptoms Although the exact cause of postpartum emotional changes is unknown, they can be treated. If you are feeling a mild case of the blues after having your baby, you can help yourself by getting plenty of rest, napping when your baby naps, asking for help from family and friends, showering and dressing each day, getting out for a walk, and getting a babysitter to watch your baby when you need a break. More severe depressive symptoms require medical evaluation. Types of interventions may include: Biological: Complete medical examination to rule out medical conditions that may cause depression; antidepressant or antipsychotic medication if appropriate Psychological: Individual or group therapy; counseling of both parents if possible Social: Development of social networks with involvement of a partner, family, friends, and support groups Source: The Journal of the American Medical Association HELLO, BABY

7 what is sids? SIDS stands for Sudden Infant Death Syndrome. This term describes the sudden, unexplained death of an infant younger than one year of age. Some people call SIDS crib death because many babies who die of SIDS are found in their cribs. But, cribs don t cause SIDS. top 10 safe sleep tips 1. Always place your baby on his or her back to sleep, for naps and at night. 2. Place your baby on a firm sleep surface, such as a safety-approved crib mattress, covered by a fitted sheet. Never place your baby to sleep on pillows, quilts, sheepskins, or other soft surfaces. 3. Keep soft objects, toys, and loose bedding out of your baby s sleep area. Don t use pillows, blankets, quilts, sheepskins, and pillow-like crib bumpers in your baby s sleep area, and keep any other items away from your baby s face. 4. Do not allow smoking around your baby. 5. Keep your baby s sleep area close to, but separate from, where you and others sleep. Your baby should not sleep in a bed or on a couch or armchair with adults or other children, but he or she can sleep in the same room as you. If you bring the baby into bed with you to breastfeed, put him or her back in a separate sleep area, such as a bassinet, crib, cradle, or a bedside co-sleeper (infant bed that attaches to an adult bed) when finished. 6. Think about using a clean, dry pacifier when placing the infant down to sleep, but don t force the baby to take it. 7. Do not let your baby overheat during sleep. Dress your baby in light sleep clothing, and keep the room at a temperature that is comfortable for an adult. 8. Avoid products that claim to reduce the risk of SIDS because most have not been tested for effectiveness or safety. 9. Only using home monitors will not reduce the risk of SIDS. 10. Reduce the chance that flat spots will develop on your baby s head: provide Tummy Time when your baby is awake and someone is watching; change the direction that your baby lies in the crib from one week to the next; and avoid too much time in car seats, carriers, and bouncers. Source: National Institute of Child Health & Human Development Volume 1 ISSUE 1 7

8 The materials contained here are not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Additional Information on Pregnancy For pregnancy-related information, visit: and click the yellow A-Z Healthwise box. Johns Hopkins HealthCare LLC 6704 Curtis Court Glen Burnie, MD more Tools To help you After childbirth BabySteps Rewards Program helps you take care of yourself and your baby during your pregnancy and after delivery. Take part in this program and gain access to educational tools and resources and earn up to $200 worth of gift cards from Amazon Babies. If you ve already delivered, you can receive $50 for going to your postpartum exam. For more information, call Text4baby provides totally free text messages three times a week with information to help you through your pregnancy and baby s first year. Text BABY to to sign up! 24 Hour Nurse Chat is a free service that provides real time access to a registered nurse who can give medical advice. It s free and available 24 hours a day, seven days a week. To reach the Nurse Chat, call Priority Partners To access the Health Information library, use Pin #380. Health Promotion and Wellness