As a new father myself, Kelly has been asking me for ideas on what to get for Father’s Day this year.

Being one of those guys who says  “I don’t need anything”, I finally gave in and created this list of awesome things- many of which I personally own and LOVE- and few I don’t have yet that I wish I did..

Hint hint Kelly

Anyway, I hope you find this list helpful coming from a Dad who actually uses most of this stuff. Everything on this list is high quality. The items I own I’ve been using for 6+ months without any issue whatsoever.

I think your hubby will not only enjoy the items on this list- BUT ACTUALLY USE THEM! Which makes buying a Father’s Day gift that much better!

I don’t have affiliate links on any of these products- I’m not trying to sell you anything. I’m just giving you a father’s honest opinion on products I think your husband will love. 

If you have any questions on these products leave a comment on this post and I’ll get back to you. 

Enjoy!

1.  Minimalist Wallet

For years I had been carrying around a tri-fold wallet that was 2 inches thick! It was obnoxious trying to pull it out of my pocket every time I needed to use it. 

To make matters worse, sitting on a wallet every day is one of the worst things you can do for your hips and spinal alignment!

I purchased this wallet because even packed full of cash and debit cards it’s only an inch thick at most- which makes a huge difference! I can slide it in and out of my pocket easily and quickly. 

This wallet by Hammer Anvil I’ve had for over a year now and it’s showing no signs of wear.

I absolutely love the slim profile and the overall minimalist look of it.

If your husband is in need of a new wallet- check this out!

2. Leatherman Multi-Tool

For years I was always asking someone around me if they had a knife on them so I could open boxes, slice some tie straps or whatever was needing to be cut. 

I finally broke down and bought this pocket knife from Leatherman. It’s so useful- I find myself using it almost every day!

Not only is it a knife, but it’s also a pair of pliers,a screwdriver and so much more. It has all the tools I need, and none of the useless ones you find on other knives

I seriously don’t walk out the door in the morning without this little guy in my pocket. And just like the wallet- its small and sleek profile lets me wear it all day long at work without even knowing it’s there. 

Whether your husband sits in an office all day like me or is outdoors on the job site- I assure you- this knife is a good buy and will not disappoint them. 

Leatherman knives are known for their great quality and have been around for decades. If you ask your hubby- he’ll likely know of the brand right away. 

3. Suncloud Sunglasses

I am usually pretty good about taking care of my things. But sunglasses are just something that I unintentionally abuse. 

As a result, I don’t buy pairs that cost hundreds of dollars. If I lose a pair while fishing, doing yard work, or some other outdoor activity, I’m not out half a paycheck!

With that said, I still want a quality pair of polarized sunglasses that’ll protect my eyes from harmful UV light- and that looks cool too!

Suncloud sunglasses have met this need for me for YEARS. I’ve stopped buying anything else. Within the $40-$70 range and a nice selection of styles- there’s something here for almost every husband out there. 

Especially if they’re into the outdoors like me! My current pair I’ve worn every day for three years now and they’re still going strong!

4. Bolle’ Blue Light Blocker Glasses

    Blue Light Blocker Glasses With Side shields

Blue light is something that as natural minded parents we should be aware of. In the long term, blue light can be damaging to the eye. But in the short term- say over the course of a day in the office- it means eye fatigue. 

Before I had these glasses by 1pm my eyes were shot. Staring at a computer screen for 6+ hours while at work takes it’s toll.

After buying these glasses, I’m seriously amazed at the difference. My eyes feel great throughout the day. No more headaches or heavy eyes. 

If you yourself are staring at a screen all day- I’d recommend them as well. They have pairs that are more feminine. 

To make them even better- they offer a pair that have protective side shields. So if your husband is required to wear safety glasses at work like me- then these will qualify! 

I’ve had these for about 2 months and so far- I really like them. It’s one that I wish I had bought several years ago… seriously!

5. High-Quality Belt

A high-quality belt is something I think every man should have!

Owning a quality belt helps us guys look sharp, allows tools to be hung from our hips, and someday when my kid is old enough, to tie a rope around it and drag him through the house in a laundry basket!

Hanks Belts are made of real solid leather. I’ve had mine for 8 months now and it’s like the day I bought it. 

I’ll never buy a belt anywhere else again!

6.  Minimalist Style Shoes

Did you know that traditional shoes aren’t necessarily the best for our feet? And that arch supports actually hinder our feet over time?

I had no idea until I found Zero Shoes. 

These shoes feel like slippers on my feet- I love them! Not only are they comfortable- they’re super lightweight thanks to their minimalist design.

The team over at Zero Shoes have created footwear that actually works with our feet and over time strengthens the muscles within the foot- unlike traditional footwear.  

They have a ton of variety- so check them out!

7. Inexspenive Yet Durable Watch

I used to always carry my phone in my pocket so I could keep track of the time. But once I learned how damaging EMF’s from cell phones could be- I stopped carrying my cell phone everywhere. Studies have linked cell phone wearing as a contributing cause in declining fertility rates among men. Yikes! 

After ditching the daily phone wearing I still needed to know the time. Which is why I bought a watch from Timex! These less expensive watches are very stylish and even more importantly- durable! 

I’ve had mine for a year now and haven’t had a single issue and it still looks great.

I highly recommend them as a Father’s Day gift.

8. Noise Cancelling Headphones JBL

Does your husband need to concentrate on work and tune out distractions? Or maybe likes a pair of headphones for working out or gaming? 

If so, I highly recommend this pair. These headphones I’ve come to love over the past 5 months. 

Comfortable, lightweight, super high-quality sound and a good price- I love them!

Just be careful- he may not hear you when you call for him to work on the honey-do list!

9. Workout Earbuds

I don’t work out as often as I should. But when I do- I really like my Jaybird earbuds. 

If your hubby is looking for a pair of earbuds, I recommend this pair. I have what now is considered an older model. So you can get these for nearly half the price I paid 3 years ago when I bought my pair. 

Despite being an older model- I love mine! They stay snug in my ear while running, are sweatproof, and they sound great too!

10. The Best BBQ Book Ever- I’m Not Kidding!

If your man is into BBQ and smoking meat THEN STOP RIGHT NOW AND BUY THIS BOOK!!!

Seriously, this is THE book- the BBQ Bible!

The author of this book, affectionately known as “Meathead” is a pit master and knows his stuff. I’ve been using his online recipes for years. Everything from smoked turkey, to brisket, pork butt, ribs, the list goes on…

He has his own site called amazingribs.com– it’s a site meat-smoking men like myself can read for hours on end. 

This book will teach him how to smoke meat the right way. If he already does that, then it’ll elevate his game to a whole new level.

I do not own this book yet but I want it badly! Just in time for the summer smoking season too. (Hint Hint Kelly!)

11. The AutoPilot Gardener Book

It seems like since COVID- 19 hit that everyone is getting into gardening- which is great!

I recently started vegetable gardening and the #1 resource I’ve found is MI Gardener. Luke- the owner, provides such amazing information on his YouTube channel. 

Luckily for those of us who like books- he’s created a book on everything your husband needs to know about starting, maintaining, and harvesting a garden.

Along with the BBQ book, this is another one I’ll be picking up in the near future. 

If your husband is into gardening- this is the book for them!

Final Thoughts

I hope this list gave you some ideas on what to get for Father’s Day this year. As a Dad myself, these are things that I love- and that I actually use. 

Just as important- they’re mostly under $100 which makes it easier on the budget.

If you have any questions- be sure to let me know in the comments section below. I’ll help you out in any way I can!

The post Fathers’ Day Gift Guide – 11 Ideas From A Dad’s Perspective! appeared first on Raising Them Naturally.

You may think it’s a weight issue but actually, it could have very little to do with your weight! It could be a muscle separation issue called- Diastasis Recti.

After the birth of our son in January I’ve noticed I have some separation, so I’m beginning to work on this and beginning to learn what’s working for me.

What Is Diastasis Recti?

Simply put, Diastasis Recti is a gap in the abdominal wall muscles. This is when your six-pack muscles are stretched sideways during pregnancy as the uterus expands. 

After pregnancy, the tummy shrinks but doesn’t fully return to normal because the connective tissues are stretched leaving mama with that half pregnant look! Exercises and physical therapy are then used to assist those tissues to return to their normal elasticity.  

Before researching for this article I had no idea what Diastasis Recti was- much less what exercises I could do to help improve it.

I was shocked to learn that between 66% to 100% of women experience Diastasis Recti during their third trimester of pregnancy.

For something that affects so many women, this is something that is barely talked about!  

What Causes Diastasis Recti?

Diastasis Recti is caused by a couple of different things. The main thing that causes it is the uterus expanding during pregnancy which pushes up against the abdominal wall.

This stretches the connective tissues between the abdominal wall muscles and creates a gap.

After pregnancy the uterus shrinks, less pressure is applied to the abdominal wall and that gap slowly shrinks. Only there’s a problem- the gap doesn’t close all the way! 

Like an overstretched rubber band, the connective tissues within the abdominal wall aren’t able to fully tighten u to how they were before pregnancy.

The second factor that causes Diastasis Recti- you guessed it- Hormones!! 

The hormone Relaxin is produced within the body as it prepares for the delivery of baby. This affects the joints and tissues which causes them to soften.

What’s interesting is that even AFTER DELIVERY the body will continue to produce the hormone Relaxin in those mama’s who choose to breastfeed. 

Relaxin can affect the body for 5-6 months after nursing has stopped!! 

Don’t freak out though because only about 39% of mamas still have Diastasis Recti at the postpartum 6-12 week mark.

For that 39% that’s where physical therapy and exercises come into play!

6 Diastasis Recti Exercises

An important thing to keep in mind is that everyone’s physical fitness level is different. Be sure to consult with your doctor and use common sense before jumping in and doing a bunch of different exercises. 

Don’t start off with such intensity that you cause more damage to yourself. Slow and steady is key here!

For best results, you want to focus on tightening up your abdominal muscles. Don’t just suck your tummy in! Imagine bringing your belly button to your spine- kinda like a vacuum!

If you do a quick search you’ll find 100’s of Diastasis Recti workout positions. It can be a little overwhelming! So I’ve compiled 6 that I myself am using to help close my abdominal gap. 

No matter what exercises you choose- it’s important to do ones that pull your abs inwards and focus on the deep inner ab muscles.  

1. Bridge/pelvic tilt

• For the starting position, lay down on your back with your knees bent and feet flat on the floor. Keep your arms down at your sides. 
• Using your hips and feet push off the floor so your butt is off the ground. 
• Hold this position for 3 seconds then return to the starting position.
• For a BONUS add a Keagle when you are holding the bridge position. Work that pelvic floor mama!

2. Pelvic Pillow Squeeze

• Starting position is the same as the bridge. 
• Grab a pillow and put it in between your knees.
• Squeeze the pillow for 3 seconds, rest for 3 seconds, and repeat.

3. Toe Tap

• Start by laying on your back, your legs bent at a 90-degree angle in the air, and your arms down at your sides. 
• With your toes pointed, slowly lower one leg to the ground and touch the floor with your toes. 
• Bring your foot back to the start position and repeat with the other leg. 
• Going slow is KEY! Also, make sure you keep your back perfectly flat on the floor… no mouse holes!

4. Heel slides

• Starting position once again is on your back with your knees bent and both feet flat on the floor. 
• Slide one leg down so it’s parallel to the floor then bring it back to a bent position. 
• Repeat with the other leg. 
• To make this move more advanced you can add a leg lift upon return instead of sliding your heel back.

5. Bird Dog/Opposite Arm Leg Raises

• Start on your hands and knees, with both hands flat on the ground. 
• Raise your right arm and your left leg out so they are parallel to the floor. 
• Hold for 3 seconds then return to the starting position.
• Repeat with your left arm and right leg. 

Personally, I do each of these exercises for 60 seconds (resting for 10 seconds between each) and do the circuit 2-3 times.

Do what you are comfortable with, if something hurts or doesn’t feel right stop. Listen to your body! 

Remember to keep your core engaged and tight with ALL of these exercises!

Remember to consult with your doctor or physical therapist if you’re unsure if your body can handle these exercises. Everyone’s fitness level is different. What works for one person may not work as well for someone else!

Diastasis Recti Exercises To Avoid

One thing that I want to stress is that every mama is on a different level with their fitness abilities. Some exercises may be right for some, and not for others.

Correcting Diastasis Recti is about performing functional exercises to build that muscle back up. Not going all out on the latest abb busting workout!

Start slow and work your way up.  

Generally speaking, exercises like these shouldn’t be done by mama’s with Diastasis Recti

• Sit-ups
• Crunches
• Regular planks
• Any twisting at the waist
• Lifting heavy objects

If you’re apprehensive about easing back into exercising or unsure what exercises to do, talk to your doctor or hire a physical therapist to help give you that confidence boost. 

How To Check For Diastasis Recti

Checking for Diastasis Recti is pretty easy! Before I wrote this post, I tried myself and it only took me a few minutes. Turns out I had two fingers width of separation! 

To check do the following 

• Lie on your back in a crunch position. Legs bent, feet flat on the floor.

• Place fingers on your midline near your belly button and press down gently

• Keeping shoulders on the ground, bring your head up like you’re about to do a crunch

• Feel the sides of your abdomen muscles and how many finger widths apart they are

• How many finger lengths will determine how severe the separation of your abdominal wall muscles are 

How To Prevent/ Reduce Diastasis Recti During Pregnancy

As natural-minded mama’s we’re all about prevention. It’s way easier to take steps ahead of time to prevent an ailment or bodily injury from happening down the road than it is to deal with the problem once it’s here.

Prevention is a big reason why so many are choosing the natural route! 

So I want to be completely honest with you in saying that you can’t totally prevent Diastasis Recti from happening. Gasp! 

Well, you could- just don’t get pregnant! But that’s not helpful

Core separation is going to happen to every mama out there- sorry! Your body has to expand to make room for your baby. 

But it’s not all doom and gloom- there are some things you can to do reduce the severity of Diastasis Recti!

Exercise!

Staying active is important before and during pregnancy. Studies like this one show that women who exercise regularly have much smaller gaps in their abdominal walls.

This means they’re able to recover and bounce back much quicker from Diastasis Recti than those mothers who don’t exercise.   

Doing exercises like Kegels- that strengthen the pelvic floor, or core exercises are a great way to help reduce the severity of Diastasis Recti

Maintain Good Posture

Don’t let anyone tell you otherwise- posture is important! Especially during pregnancy. 

• Stand tall
• Don’t look down when walking around, keep your head straight- looking forward
• Don’t lock your knees
• Use your core to hold your body up

These are just some of the important posture techniques to keep in mind.

Be mindful of your movements

Be careful how you move around- especially when you’re getting pretty large and near term! It can be easy to tweak something when you’re carrying a bunch of extra weight around the tummy.

Some things to be mindful of are….

• Bend with your legs instead of your back when picking things up
• Don’t just use your abdominal muscles when lifting yourself up
• Roll out of bed instead of sitting up
• Avoid exercises that put extra strain on your abs

All of these can go a long way to help reduce the likelihood of making Diastasis Recti worse!

What’s Your Take?

We want to hear from you! Do you have Diastasis Recti? If so, how bad is it? What exercises have you done to try and tighten those ab muscles back up?!

The post 5 Diastasis Recti Exercises That Actually Work! appeared first on Raising Them Naturally.

So for the first time- I’ll actually be on the receiving end of Mother’s day!

So for today’s post, I’ve found 13 things that most mama’s out there would love to receive as a mother’s day gift. They’re practical gifts that are budget-friendly!

1. Hanging Flower basket from a local nursery – $25+

Honestly, who doesn’t love flowers?!

Rather than flowers in a vase that die in a week, you can enjoy an outdoor hanging basket so much longer! With spring in the air, a hanging basket is always a nice choice and a great way to support a local nursery!

Hanging flower baskets are something that I’ve purchased in the past and as long as they’re cared for- will look amazing all summer long.

2. Gardening tool bag with tools – $31.99

For those mamas out there who have a green thumb -this set has everything that you need… well besides the actual flowers!

Gardening can be tough sometimes. But with the right tools nearby it can be such a more enjoyable way to spend an afternoon.

I love all of the pockets in this tool bag!

Gardening is something that Greg and I have just picked up as a hobby- AND WE LOVE IT!!

We are so excited for the day when our son is old enough to learn about growing flowers and vegetables in the garden.

3. Birthmonth Flower Pendant – $27.00

Another flower themed gift- Yay!!

These beautiful pendants from Etsy are a very cool way to have personalized jewelry of your littles without using their names or birthstones. The flowers are beautifully displayed on a quality pendant that will last for years.

Each month is a different flower. For example, if your little one is born in January- the flower would be a Snowdrop. If July, then the flower would be a Water Lily.

So cool and unique!

4. Birthstone Stacking Rings – $104

These modern stackable custom rings are so fun! The seller has other band options if you have more children or would prefer different colored metal.

I love how much you can customize them and find the perfect stackable set for you!

Wear them on your right hand, or on your left with your wedding ring. These rings look amazing and the reviews are all over the top positive!

5. Modern Birth Poster – $65

This poster is a 1 to 1 size ratio of your little babe when they were born! You can choose between a few different layouts and can add a stylish modern frame for an additional charge.

I personally love the continuous line design!

I’m always thinking to myself how fast our son has grown in his 4 months of life. Every time I pack up clothes that don’t fit I get teary-eyed!!

This is a super unique gift that reminds us how small our little babes once were and tugs on the heartstrings of every mama out there!

Use code “raising.them.naturally10″ for 10% off your order!

6. Custom photo gift – $4.99+ (depending on the item)

Mugs, canvas prints to photo books, and more- Snapfish offers a ton of awesome personalized gifts mama will love!

Their website is very easy to use. Just upload your image(s) that you want to use and order!

I’ve used them for a bunch of gifts in the past and the recipients have always loved each and every one of them. Snapfish ALWAYS has sales and discounts which makes this a pretty budget-friendly gift. A huge plus in my book!

7. WiFi Digital Frame – $110

I bought this for my mom as a Christmas gift and she LOVES it!

She lives about 4 hours away and doesn’t get to see her grandson often so this is great. I just send the picture directly to the frame and she is able to see it for her viewing pleasure. The frame showcases all of the images sent in the gallery.

My mom loves this because as she’s walking through the room she always sees another new picture of our little one!

8. Weighted blanket – $55.99

For the mom who loves hugs, this weighted blanket gives comfort and snuggles when the littles are away…

A great option for those mama’s who have anxiety or are needing a better night’s sleep! Those who have purchased this blanket say it helps with both.

9. Best Mom Ever Candle – $18 (7oz)

I am a total sucker when it comes to candles- I just can’t get enough of them!

Made with 100% soy wax and natural scents these candles are a perfect gift for a health-conscious Mama!

There are many other candle variations with hilarious and slightly inappropriate sayings, trust me there are some good ones you will want to see! I chose the “Best Mom Ever” one as the “safe” version for younger eyes.

You can pick your scent of the candle too, I’d personally choose Mimosa!

Use promo code RTM2021 for 10% off your total order!

10. Echo Dot Smart Speaker – $39.99

Hands-free smart speakers are all the rage these days! For a mama whose hands are always full, these are super convenient!

For such a small speaker, the sound quality is really great, and for $40 it’s affordable and makes a great Mothers Day Gift!

11. Charcuterie Board Set – $38.99

For the mom who loves to entertain…or just loves to eat snacks because snacks are LIFE!

Greg and I use our charcuterie board quite often when friends and family are over. It’s nice being able to arrange tasty treats on it instead of a plate.
This board set is great because it has grooves carved out to separate out your favorite snacks. It even holds the knife set!

12. Insulated Wine Tote Bag & Tumbler Set – $44.95

What Mama doesn’t love wine?! Even though I haven’t had a glass of wine in over a year while pregnant and breastfeeding- I look forward to that first glass!!

This cooler tote is perfect for picnics in the park and mommy play dates, kidding… but if you are into that, a wine picnic with your favorite mom friend sounds pretty great doesn’t it?!

Made of super-durable material, that will last for years to come!

13. Pebble Family Art – $44.33

For those mama’s who enjoy a more natural look, this is a cute and super unique way to showcase your family!

This is a beautiful piece of art to display in your home for all to admire.

Choose from four different wood frames to match the decor of the rest of the home.

Hopefully, this list gives you some good Mother’s Day gift ideas. I know I’ll be asking Greg to get me at least one this from this list!! Does anything stand out to you? What you would like to receive for Mother’s day?

** All prices were researched April 2021 and could be subject to change after publishing this post

The post 2021 Mothers Day Gift Ideas- 13 Things Mom Will ACTUALLY like! appeared first on Raising Them Naturally.

Physical changes, hormonal changes, emotional ups and downs are all part of the process. But is postpartum depression part of that process too?

Postpartum depression, also known as PPD- affects approximately 13% of women after birth.

However, nearly half of us mothers will experience something called “baby blues”. This is a form of depression that is less severe and not as long-lasting as Postpartum depression.

I had no idea that so many of us women experienced some form of depression after our little ones were born. 

It’s well…depressing!  

After the recent birth of our first child, I did experience some baby blues…

 My confidence in myself was low, I was anxious and if it weren’t for my husband and family I’m sure I could’ve slipped into Postpartum Depression. 

So today’s post is about learning what Baby Blues and Postpartum Depression are, what causes it, and ways to help reduce and get rid of it. 

I try to convey this point often to other mamas. Pregnancy, birth, and raising your newborn is a journey we were never meant to go through alone. It’s imperative you find support, cause at some point you’ll need it. 

If you ever have questions or need support- please reach out to me. I will help you in any way that I can. I’m not a medical professional, but I’ll listen to you, and tell you what I did to help myself. 

After all, a lot of us mothers go through the same crap! So let’s lean on each other for support when and where we can. 

So without further ado- let’s get into it! 

What So Is Postpartum Depression?

Postpartum Depression (PPD) is a disorder that can sometimes happen during pregnancy or after birth.

PPD can affect both Mom and Dad. Though not as common- it does occur within 8-10% of men, usually within the first 3-6 months of baby’s birth.

Though rare, PPD can even affect the health of mama and her baby. 

Postpartum Depression vs Baby Blues

While I was pregnant I wasn’t familiar with the term “Baby Blues”. Though similar to postpartum depression, there are some slight differences! 

You’ll want to know what these are so you can monitor yourself or spot a loved one who may be going through a rough patch. 

Baby Blues

Baby blues are basically the shorter, less severe version of Postpartum Depression. I think of it as the precursor to PPD. 

Some signs of Baby Blues are…

• It occurs over a shorter time period of about two weeks
• Feelings of sadness or being moody are very common as well
• Crying a ton
• Having a difficult time making decisions
• Trouble sleeping 

Baby Blues usually go away on their own. However, if they linger for more than a couple of weeks, then it’s possible that it’s turned into Postpartum Depression.

Mama, I cannot tell you this enough. If you feel yourself down in the dumps and just trapped then please, please, please find help! 

Do not try and face it alone. You don’t have to, you’ll just make it so much harder on yourself if you do. 

Trust me on this!  

Postpartum Depression

PPD is basically baby blues that last for a longer period of time. Longer than the 2-3 week timeframe. And it can occur at any point within that first year after the birth of your baby.

But the thing about Postpartum Depression is that it’s felt on a deeper level emotionally. Much more so than Baby Blues. 

This is why Baby Blues if left unchecked can lead to Postpartum Depression.

Postpartum Psychosis

If mama has thoughts of hurting herself or baby-  this is known as Postpartum Psychosis. This is the next layer added on top of PPD. 

If you or someone you know is currently experiencing Postpartum Psychosis, please seek help immediately. Mama and baby could be at risk!

Symptoms of Postpartum Depression

Postpartum depression can be hard to recognize in yourself, let alone trying to spot signs in someone you care about. 

For me, after coming home from the hospital with baby I dealt with a few of these symptoms, but I wouldn’t have considered myself suffering from PPD.

So you really need to exhibit more than just a few of these before you should start considering yourself or a loved one to have PPD.

• Feeling sad for a long period of time

• Quick to become annoyed, or snappy at someone

• Feeling guilty, not worthy, or helpless especially when it comes to feelings about your abilities of being a new mama.

• No desire for your hobbies or activities that you once did before your baby.

• Prolonged fatigue and a sense of decreased energy.

• Not able to sit still, or fidgeting

• Having a hard time concentrating, making decisions, or remembering things.

• Not able to sleep- even though your baby is sleeping, or sleeping for longer periods of time compared to before you had baby 

• Not eating the amount of food you used to, weight changes, or both. 

• Aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause or do not ease even with treatment

• Having a difficult time bonding or forming an emotional attachment to your new baby. 

• Persistent doubts about the ability to care for the new baby. Continually doubting your own abilities as a new mother. 

• Having thoughts about death, committing suicide, or harming yourself or your baby. 

Again, it’s not always obvious if you or someone you know is suffering from PPD. But generally, Postpartum Depression symptoms are stronger and more drawn out when compared to a mama who isn’t experiencing PPD.

When To Get Help!

It’s never too early to get help! If you’re experiencing anything that I’ve talked about so far and you want help- go get it!

Especially if you’re 

• Having Baby Blues beyond 2-3 weeks
• Experiencing negative thoughts on a deeper- more emotional level
• Having negative thoughts about your abilities as a new mother

Remember to lean on your family and friends for support. If you built a support group around you for pregnancy and labor like I describe in this post here– this same team can help you now!

Help from family or friends isn’t an option? No problem! 

Remember- there are plenty of professionals who are trained to help. Just do a quick google search to find someone in your area. 

What Causes Postpartum Depression

As a natural-minded mama, I’m always looking for the root cause of any problem. When talking about Postpartum Depression, there can be a lot of underlying root cause issues.

Here are just a few…

Physical changes 

Self-image of oneself is usually directly tied to their self-esteem. Before I was pregnant, I was in great shape! No cellulite, a tight butt, and a flat belly. But after birth, I’m struggling to regain all three. Not feeling good about oneself physically can take a toll mentally. 

Emotional Issues

Being a mom, especially a new mom is an emotional rollercoaster. One minute you’ve managed to hold everything together, and the next it all just seems to be on fire. Add in poor sleep, stress, low self-esteem, and you can quickly see how emotions play such a big role in Postpartum Depression!

Hormonal Issues

 Ah yes, what’s responsible for so many of the changes that take place in our lives. From periods to pregnancy, labor, raising kids, and eventually- menopause. During pregnancy, we women experience a crazy amount of hormonal changes. 

Our estrogen and progesterone levels skyrocket during pregnancy, only to crash suddenly after labor. This adjustment in hormone levels is what many believe as a lead causing factor of Baby Blues and PPD.

Nutritional Deficiencies

 Physically speaking, as any mama will tell you- pregnancy is demanding on the body. As baby grows a TON of energy and nutrients are given from mama to baby. 

This puts a lot of nutritional stress on mama- especially if her diet is poor. 

Two things in particular Vitamin D and Iron are known to be important for mama. If levels are too low, mama’s cognitive abilities will be affected, decision-making may become more difficult and there is a greater chance of developing PPD.

Stress

 Bringing home a baby is stressful. Stress in the short term can actually improve cognitive ability. But if left unchecked over weeks and months long term stress can affect your body’s ability to respond to new challenges that come up.

Remember, stress can play a role how one feels emotionally, which can lead to PPD. So it’s a domino effect!

This is why I’ll say it again- don’t try and do everything by yourself. Get help from your partner, a family member, friends, or hired professionals.

Inflammation

 Inflammation is truly the root of all disease. Pregnant and Postpartum women are especially at risk because many get interrupted sleep, are consuming processed foods, tons of sugar and in general are just stressed. All of which lead to inflammation. 

Studies like this one show that depression and inflammation often go hand in hand with one another.

6 Natural Remedies For Postpartum Depression

1. Increased Vitamin Intake

Because many pregnant women and those who just gave birth are Vitamin D and Iron deficient, one should consume foods that contain high amounts of these.

Getting vitamins and minerals from organic, fresh sources is usually always better than supplementing with pills. Our bodies absorb nutrients from food more easily than from supplements.

In the case of vitamin D, foods like Tuna, salmon, and egg yolks are great sources of vitamin D.  

If your like me and can’t stand the smell or taste of fish and eggs- then supplementation is your next best option!

If choosing to supplement it’s always a good idea to talk with your doctor.

2. Probiotics

More and more evidence is showing the importance of good gut health. This means having a rich microbiome full of different kinds of good bacteria. 

Our bodies need these kinds of bacteria to perform basic functions like digestion and warding off pathogens that enter the body. 

Studies show that when your gut microbiome doesn’t have the right balance of good bacteria that it can even lead to depression or anxiety. 

Taking a daily probiotic is a great way to help rebalance your overall gut health. Probiotics introduce good bacteria to your gut and work to repair any damage done. 

Some foods that contain probiotics are

• Yogurt (watch the sugar content here)
• Keifer
• Sauerkraut
• Tempeh
• Kombucha (watch the high sugar content)

You could also take a probiotic supplement and mix it with water or a green smoothie! 

3. Don’t judge yourself

Being a mom isn’t easy! You have a little person who is depending on you to take care of them. Learning as you go if it’s your first time can be incredibly stressful and challenging. 

So go easy on yourself! Don’t judge yourself for not getting things right the first, second or even third time. 

Your baby doesn’t need you to be perfect. They just need you!

By not judging, you’ll find more confidence in yourself which is exactly what you need when facing Postpartum Depression. 

So keep your head high mama and keep moving forward!

4. Set realistic goals

This is a big one. Greg and I have found that setting goals is super important. Writing them down on a list is even better. Especially if you’re a list person like me!

When creating goals you want them to be specific and measurable. Like..

 “I’m going to do the laundry today before dinner.” 

Or

 “I’m going to give baby a bath today by 10am.”

Start off with more realistic goals. After you’ve accomplished them- cross them off your list. As you do this you’ll start to gain more confidence in yourself and your abilities. 

Get into a daily routine of doing this and you’ll be amazed at the state of mind this can put you in!

5. Set up your Support Group

I mentioned this already, but it’s worth reemphasizing. Pregnancy, birth and raising a child are not things us women were ever meant to go through alone. 

That’s not to say we aren’t capable of doing so. What I’m saying is that if you have the option- go out and find help. Good help that you can trust. 

Friends, family, or a professional in whatever area you need help in. 

Need help with lactation?  Find a lactation specialist! 

Baby care? A postpartum doula!

Someone to watch baby for a few hours while you get some other things done or to take care of yourself? Get a baby sitter!

Don’t be afraid or ashamed to get help!

By the way, if you assembled a support team around you during your pregnancy as I describe in my post here- many of those same individuals can help you after your baby comes too

6. Exercise

Exercise is really important for not just your physical health- but also your mental health as well. Studies show that women who exercise routinely reduce the severity of their Postpartum Depression 

During the first 6 weeks after birth you should be taking the time to rest and recover as much as possible. If you had a Cesarean or other procedures done, that recovery time could be longer. 

But once you’re done recovering- then it’s time to start getting into an exercise routine.

“But I don’t have time to exercise! I’m a new mom!” I tell myself all the time…

Exercise doesn’t have to be long or complicated! It could be anything from walking baby in the stroller a few times a day to trying mommy and me yoga.

Consistency is key here, so try and get into a routine of daily exercise. Above all- keep it simple!

Final Thoughts

So many mamas out there struggle with Postpartum Depression. If you’re one of them, I hope this article helps shed some light on exactly what it is, how to alleviate it, and give you a path forward. 

If someone you know is dealing with Postpartum Depression- please forward them this article so they too can learn what steps to take to help themselves get through it. 

When did you realize that Postpartum Depression was affecting your life? What did you do to get through it? If you’re experiencing it right now, what are some things you’re going to start doing to help alleviate it?

We want to hear your story!

The post Postpartum Depression Symptoms + 6 Natural Ways To Help You Beat It! appeared first on Raising Them Naturally.

These are all things that I’m currently using that I absolutely love! I think you really will too!

It’s always a good idea to get these things before baby arrives! That way you don’t have to leave the house for a while once you and baby are home after delivery. 

I made a little postpartum kit basket that I keep in the bathroom so all of my healing goodies are in one place, it’s like a treasure chest for your vagina

So let’s jump in!

Oh, and if you’re currently pregnant and preparing for your little one check out my other posts for helpful tips: What Is a Birth Plan? (And Why You Should Be Writing One) and Surviving The First Trimester- 7 Tips Every New Mama Should Know!

7 Postpartum Essentials

    1. Frida Mom Instant Ice Maxi Pads

When I was recovering in the hospital I was constantly asking for ice packs to help relieve some of the pain and swelling. 

While sprays work well, nothing beats an ice pack in the beginning when your lady parts feel like they’re on fire!

The hospital was using ice cubes wrapped up tightly in a diaper. These worked great, and are a good option- but there is something else that I liked even better!

The Frida Mom Instant Ice Maxi Pads are a great alternative to the ice cube diaper method. With a couple of distinct advantages.

• The ice packs don’t have to be kept frozen– which means you can take them anywhere with you! Leave them in your purse, your car, wherever you think you may need them.
• They’re large and shaped perfectly to fit comfortably within your undergarment. There’s also an adhesive backing which helps to keep the ice pack in place!
• They’re absorbent and have a cushion support as well for added comfort.

These ice packs were my favorite pain relief method when I came home from the hospital. Once the swelling came down I moved onto a spray, but in the beginning it was an ice pack all day every day for a week or two.  

Regardless if you use the ice pads or an ice filled diaper I must say both worked wonders to have the feeling of the tundra “down under”

     2. Frida Mom Upside Down Peri Bottle

A squirt bottle to wash my lady parts after going to the bathroom was something that I had no idea even existed until I was in the hospital recovering after labor. 

At first it sounds kinda weird, but let me tell you…

This thing was a life saver! 

However, the one that the hospital provides doesn’t have an angled tip. This can make washing yourself kinda tricky. 

And they just don’t work as efficiently….. 

That’s when I found out about the Frida Mom Upside Down Peri Bottle!

Mama, I know what you may be thinking- that you can do without this. But I’m telling you- for less than $20, this will make cleaning yourself after going to the bathroom so much easier!

If it’s in your budget- it’s worth it. Trust me. 

I was so sore after coming home, going to the bathroom wasn’t a fun experience. But with the Frida Mom, it made it just that easier. 

Mama Tip: Make sure you bring the squirt bottle from the hospital home. It’s a good backup. If you have more than one bathroom in your home, place the hospital bottle in the bathroom less used, and the Frida Mom in your primary bathroom.

     3. Frida Mom Peri Wipes

I had a vaginal birth with a 2nd degree tear as well as an episiotomy. As a result I was so swollen when I finally got home. I’m so glad I found out about these wipes because they work great!

The “cooling” feeling lasts for hours on end– helping to bring the pain and swelling down. Even after removing and reapplying the same piece I was pleasantly surprised that the cooling sensation quickly returned. 

Another big plus is the size! These are much larger than the Tucks that so many mama’s use. 

You don’t have to use more than one at a time, unlike the Tucks- and they don’t fall out and into the toilet! Yes- that really does happen!

Mama Tip: These wipes can be a little on the big side for some of you. If that’s the case, but them in half! That way you can get twice as much use out of a package, as these only come in a smaller 4oz package.

     4. Frida Mom Perineal Comfort Donut Cushion

With being so swollen after labor, it came as no surprise that I had zero desire to sit down on anything hard. Or anything at all really

This donut cushion from Frida Mom easily inflates, stays inflated, and even comes with a gel pack that worked quite well! 

It’s light and very portable so I’d often bring it with me if I left the house.

To make it even more multi use- you can sit on either side of it. One side has the cooling gel pad, and the other is donut shaped which is super helpful for relieving pressure!

Overall I am very happy with this product- and so glad I decided to get it! Make room in your budget for this Donut Cushion- you’ll make me later! 

     5. Earth Mama Perineal Spray

I am a big fan of Earth Mama products, they contain no chemicals and they work- really really well and their perineal spray is no different!

In case you haven’t noticed, a large part of 4th trimester care revolves around mama’s private parts!

Don’t let this scare you!

Just be aware that you’re going to be achy and swollen down there for a little while after birth. 

Your body will heal just fine! But it is helpful to have some things to assist mama during this time. 

The Earth Mama Perineal Spray is another tool that mama can use to get through this and help relieve the swollen, burning sensation that’s occurring down under. 

This chemical free product is a much better option than the toxic numbing spray the hospital provides you with. 

With a neat spray bottle design that allows you to spray upside down without issue, I was glad to add this to my postpartum care kit. 

It’s small enough that I even take it with me when I leave the house!

You can use this by spraying it onto the pad or directly on yourself. It provides that much needed cooling sensation and the smell is great too!

For added relief you can keep it in the fridge! I did this as well and loved it (when I remembered it was there haha)

     6. Always Discreet Boutique Adult Diapers

No mama looks forward to wearing diapers after birth- myself included. However after trying them on, I quickly realized that it wasn’t as bad as I had thought. 

I actually liked wearing them- because they’re so comfortable!

Wait, did I just say that out loud? 

While these are not the sexiest things to wear, diapers are super helpful for all mama’s during postpartum.

Trust me- you want a set of good diapers waiting for you when you get home!

Something that…

• Is comfortable 

• Doesn’t leak

• Has a slimmer profile 

These diapers from Always Discreet checks every one of these boxes!

I used these after I got home from the hospital and I had zero problems with them.

I’ll be buying these again for when we have our next kiddo!

As an added bonus Always Discreet makes their diapers more feminine and cute with their little bows and lace patterns. 

     7. Earth Mama Nipple Butter

I didn’t want to get too much into breastfeeding essentials because that will be another post in the near future. However, I just couldn’t help myself and had to include this product here.

Every mama goes through their own breastfeeding journey when they first start out. And to be honest- I’m still not an expert at it!

As I mentioned before, I’m a huge fan of Earth Mama products. This organic nipple butter is made of natural and healthy ingredients. They claim you don’t have to wipe it off your nipples before feeding your little one! Who has time for that anyways?!

I’ve been using this for months and I absolutely love it! There’s a slight coca butter smell and taste, however it’s barely noticeable which is great! My newborn doesn’t mind breastfeeding at all while this product is applied.

Even if you are not planning on breastfeeding, this could still benefit you! 

I actually had very chapped nipples in the first trimester of pregnancy so I purchased this item early on. 

It helped tremendously! 

I was so happy to have this item in my postpartum bag!

This truly is a great option for an organic, non GMO, non toxic moisturizer option for more than just nipples!

Final Thoughts

Postpartum can be a tough adjustment period for new mama’s!

Our bodies are sore, we haven’t had much sleep, emotionally we’re all over the map- it’s a lot!

Do yourself a favor- take the time now before you give birth to do some research on products that will make yourself more comfortable after birth!

Don’t wait to gather these things after baby arrives- you’ll be too exhausted and it’ll be the last thing you want to do.

What am I missing on this list- what’s worked well for you? What are some things that you think others mama’s should try? We can always learn from each other!

As time goes on- I’ll be updating this article- so tell me what you think!

The post 7 Postpartum Essentials For Mama’s 4th Trimester appeared first on Raising Them Naturally.