Ep. 7 Building Your Village for the Postpartum (Part 2/3)

We are excited to bring you part 2 of 3 of our Postpartum Essentials series. If you haven’t already listened to episode 6: "Non-Monetary Essentials for the Postpartum (Part 1/3)”, be sure to pause here and go listen! Today we are going to focus on “Building Your Village” to help you prepare for the postpartum phase.

The people you surround yourself with during this incredible time of transition will make a big impact on your overall postpartum experience. We share the people you want to consider bringing into your trusted circle of support so that you have exactly what you need to meet your unique needs during the postpartum period.

Our top recommendation is to consider this list of birth professionals and support people during pregnancy. That way the leg work is already done and if you need them, you have their contact information already saved and ready to go.  And if you don’t need them...at least you were prepared!

This kind of preparation and awareness of what is out there can lead to a more empowering, healthy, and satisfying postpartum experience. The postpartum is not easy no matter how you slice it.  Our goal is to help ease the transition and give you resources, tips, and tools to help guide you!

Postpartum Support International (online resource/directory/support): https://psidirectory.com/ 

Atlanta Area and Online Resources: www.northatlantabirth.com/resources

This podcast was created from a desire to share conversations and interviews about topics from pregnancy and birth to motherhood and the importance of a healthy body and mind through it all.  Our goal is to bring you fun, interesting, and helpful conversations that excite you and make you want to learn more.

We hope what we share will make an impact and help someone else along their journey.  We believe that when you are aligned in body, mind, and your intuition, you can conquer anything!

If you like what you are hearing and you don’t want to miss our newest episodes, be sure and tap subscribe. Your support is greatly appreciated.

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Transcript

0:01

Hello hello welcome to the aligned birth podcast, I'm Dr. Shannon and foresight Rachel's here as well too, and today we're continuing a conversation that we started earlier about postpartum essentials. And, as Rachel and I were going through and making these lists.

0:22

We realized it really should be several episodes, so that you're not sitting here forever listening to this because we have so many good things to talk about so the first one you need to go back and listen to that, because it really sets the tone of the stage for our individual postpartum experiences which are were so different for each of our births, and really helped us form this list you know what did we do first time differently, all of those things it's really that first episode we talked a lot about the things that you could, as Postpartum Support Tools, but not necessarily, there's no monetary aspect to them you know right so they're kind of like postpartum essentials you can't buy from the store so those are wonderful tips and tools but today we're going to talk about some people that you could have and I guess this is kind of like our. We talk a lot about our birth support teams but I also think that there's this aspect of like the Postpartum Support Team, and people that you can have on your side and your Rolodex of information and use as a resource if you come across something that you need during that postpartum time. Yes, I couldn't agree more. I say, you know, build your village, find your circle.

1:39

Think about who you can ask for help. I think that's a really big challenge for a lot of people a lot of women and new moms is asking for help and understanding that your single care provider OB or midwife, while they might be great does not really cover the full spectrum of care that you might need. And so all the, all the people we will share with you here today, you may not need all of them, but it's bringing awareness to the different areas that you might need and it's worth spending some time during pregnancy, to learn about them and sort of, like you said, build that Rolodex maybe have even some conversations before the birth of, you know, just a little information, phone call to learn about their services and then put their phone number in your phone so that when you come time to new need then you kind of have an idea of who you want to reach out to and you've learned about how they can help you, versus the one visit at six weeks with your care provider and it's usually not a all encompassing holistic integrative assessment, if I'm being honest and so I love this topic, and, again, not all of these are for everyone, but being aware of these categories of people and how they can help you can hopefully help you have an easier postpartum where you feel confident and supportive. Now I totally agree to, and this list is definitely, I mean I was looking over my list and care provider, whether a midwife OB whatever isn't on here because that's kind of in my mind that's like our given like yeah I have checked in with them and that's where things these are the kind of some of those ancillary thoughts to things and people to have on your side, and so I'm gonna just start off the list, talking about what I know best, which is postpartum chiropractic care. Yes girl Yes, tell me all about it. Now I do think this is something that everyone could benefit for OB, from obviously but really I like to tell moms that the birth process, it doesn't, it's not necessarily traumatic for everyone I don't necessarily like to say that it's traumatic. It can be in some instances and it can be for some moms but it is stressful and stressful process. So it's stressful and stressful for mom and for baby to and just realizing that, recognizing that, and then having the grace to say okay let's make sure that the nervous system is functioning well I'll never forget I had one mom.

4:19

She came in after she, I saw during pregnancy, she came in after her baby she had a wonderful unmedicated waterbirth and her husband, I guess made note, like after she'd given birth. He's like, you definitely need to go back to the chiropractor just I guess seeing how the body is able to just embrace this and move and shift and everything but it was kind of cute too for him to be like, oh, we need to make sure that we're taking care of you after this and like helping you, I know it was super cute so I look at it as, I'm really looking at that pelvic and sacral alignment after the birth so I'm hoping that we were under care during pregnancy, making sure that we've got that optimal function optimal alignment, and then that just continues, and yes it's a it's that pelvic and sacred alignment to but what comes with that is also like, I'm looking at like nursing postures sleeping issues you know how you're holding the baby there's that collapsing in the shoulders that I see so much in mom's because of how we're holding baby and nursing and that sort of thing so there's, there's all of those things that go into what I look at with postpartum chiropractic care. And that is a comprehensive evaluation that, again, they're not going to get with their care provider and I say and I did this with my own is I saw my chiropractor within a few days basically as soon as I was ready to leave the house like I hadn't seen any visitors. I had done nothing but within a few days I went to the chiropractor with my newborn and got that everything you just said done and then continued that care routinely, and it really helped me feel even though like I have had some aches and pains and my baby's neck was like slightly out from how they came through the birth canal. You know and I think it's important to recognize when you say trauma you don't mean like it's not always a negative experience but understanding what the body goes through like even the baby as they pass through the pelvis and go through the vaginal canal and all of that and then out like all of that impacts their, their nervous system and their spinal cord so assessing that and that can be very beneficial for breastfeeding, everything you said I just am driving at home because I saw that firsthand. And I encourage my mom is to go as soon as they feel like leaving the house, and some care, some chiropractors will come see you at home. Firstly, visit, especially with a newborn, and that there's just so much value in that again and that exposure to someone who is assessing the whole mom like you're looking at her you're hearing what she says you're like, it's a it's a great experience, especially with someone like you and so I highly recommend it to, to all my moms so I'm glad we started there because I think it's a good place, it's one of the first people besides maybe like a postpartum doula who, who you might see. Yeah, so that I can maybe transition, unless you have anything else to say nope because I was going to go straight into like some doula stuff.

7:22

So I'll lead into the postpartum doula. We talk I'm a doula birth doula. So I help mom and pregnancy and during the birth and I spend some time with mom after the birth and then we have like one postpartum visit, but it is different. I am not a postpartum doula. But I know many wonderful postpartum doulas and so what they do is they come in, you hire them during pregnancy usually but if you decide you want one after the baby's here they'll come any time they come help with breastfeeding light house, like white house chores, newborn care like learning baths and diapering and soothing and some postpartum doulas do night work so they're there to attend to the baby in the middle of the night so mom can rest, and they'd all mom would do would be maybe wake for feedings.

8:15

And so they can really help bring a lot of of rest and recovery and rejuvenation to the postpartum mom and postpartum doulas do a lot of things and some do different things. They vary but I highly recommend looking into it, see who's in your area, and we'll look, we'll link some local resources, we'll talk about it at the end but who you know in our area who we know and work with and recommend, so you can check them out, but I, I think having a postpartum doula is very beneficial, and if it's available to you and you're able to have that, then I highly recommend it for sure it can really make that postpartum time, much easier. No, it definitely can, and you know it can be so helpful if you don't have family around or anyone else to come and help and maybe, you know, your spouse is going back to work or something like that and it's just, it can really help like combat that overwhelm that you can feel as a new mom, and even if you do have family around sometimes, sometimes you don't necessarily want your family up in your business right afterwards anyways because you want to establish your routines and that's what so it's a good support system to have that can have so much extra knowledge to help you, you know, maximize that time at home, and really help you in that healing process too. Yeah, and I was gonna add there because you said it is why even if you have a lot of family around while family can be well intentioned and serve you in many ways, having that trained professional who has that evidence base current evidence base, you know, information as far as breastfeeding and newborn care and healing for the mother is really beneficial just like we talked about what the birth doula is like you can have your mom who loves you and can support you, they're going to serve you in a different way than the trained professional. So I think there's so much value in having that expert in your pocket, and also on top of that is it, you can have a postpartum doula come two hours a day, or eight hours a day, or just for night so it can, you can have it for as much or as little as you want and contract them out in that way. So just want to clarify that too. Yeah, definitely. And I know of some doulas that like to do things for like a baby registry so you can you know if you want to get something for a friend you can even look at gifting them postpartum doula support as well too. So yeah, that's a great gift.

10:44

I love it. Okay so next on the list is pelvic floor physical therapist, or physical therapist, but specifically the pelvic floor, therapist, and why that matters and I think I recommend contacting doing some research finding a pelvic floor physical therapist in your area, doing some of the legwork in the research to find out who is near you who does virtual calls or in person calls how much it costs, where they're located, what services they offer how they can help you right during pregnancy, and maybe even have just like a console, or a first visit with them so you can have some of those tips in your pocket for physical therapy like at home on your own in the postpartum. They can provide you with those tips in probably one session or two sessions before the birth, and then you kind of have that contact already established after the birth for getting those therapies going again and having someone to call if you have issues, and so it's important to know what the pelvic floor you may not be able to identify the issues that you're having until way down the road.

11:52

As far as the, the weaknesses or the dysfunction that might be occurring, the pelvic floor has undergone a lot through it's what has supported the pregnancy in the uterus, its muscles, you know in that area that were strained during pregnancy. Pregnancy alone can cause malfunction, and then pushing a baby out, can cause malfunction as well, and it's just important to be aware of those early, cuz I say the earlier you can tend to those, the shorter and less severe the scent. The like negative symptoms will be, and I speak from someone who has struggled with pelvic floor dysfunction, way too long before I sought help.

12:35

So I, and that's, I hear that a lot though, so, you know, you're not alone in that aspect, but yes, trying to get ahead of it because I've had, I've quite a few moms that do like to set up kind of like what you mentioned set up that initial appointment and get established with a pelvic floor therapist during pregnancy because they even have some tips and things, as it pertains to maintaining that pelvic floor even during pregnancy things with labor and birth, and then you have that relationship established, and then you can consult with them and that postpartum time period which is really big, and I think it's worth mentioning to that, no matter what birth you had, you can still benefit from pelvic floor therapy because, you know, yeah, you may have had a C section and didn't push at all. You were induced like labor didn't progress at all but you still carried that baby for nine months and you still had all of that pressure and stress and strain and that sort of thing so it's just something to think about because I know a few section moms that, you know, still have urinary issues and so it's going, and you even mentioned to it's very specific you not everybody's going to have those same issues, you know, you may not have urinary incontinence, you may have hypertonicity you know it might be too tight and just all those, they can you know make those assessments but it is good to, to kind of stay ahead of that instead of it being a problem. 10 years down the road, you know, and we really take a look at things. Yeah and I think again it's not even anything you're for most obstetricians if that's your care provider that they're definitely not talking about a midwife might be more inclined to talk about it, but they're not assessing that at your six week follow up. So again, having this care provider in your pocket so you can kind of walk through an assessment and see where you're at. So some things that involve like that you might hear would be like you already said urinary incontinence, there's also bowel incontinence, and that's part of the pelvic floor.

14:37

The pelvic prolapse.

14:40

And then the, I like to also mention the hyper tensive if for and this is usually a very fit individuals, if you work out a lot.

14:49

It's almost like your pelvic floor is too, time, you have too tight and that can actually said this is where the during pregnancy, getting with the pelvic floor therapist to learn how to actually relax the pelvic floor so that you can have an easier labor and birth is beneficial to, so learning how to tone it and relax that being just aware of all of it is eye opening it's astonishing it's, it's, I wish it was part of routine prenatal and postnatal care, because it is something that I know far too many people have struggled with and it's like there's maybe is it, I don't know if it's shame or embarrassment or.

15:26

Oh, it can also help with sex so that's why it can help with, like if sex is painful, or all of that as well, that some people don't even know that there's a connection between the pelvic floor and pain during sex so if there's, if you're embarrassed to talk about or whatever, just know that there's a person, a trusted professional out there who you can have this conversation with and that's their world, that's all they do. So that's why we talk about it here. It's just that there's a person I can talk to about this. Exactly, exactly.

15:57

And just as, and it's like these, all these little all these people that we have are those trusted people that have these specific sets of knowledge. And within that, too. We've got that, the lactation support, so lactation consultants is another person to add to that postpartum team, and you know not everybody struggles with breastfeeding, but I will say that I don't think it's, it's sometimes it's not as easy as like, Oh, I had my baby and I have a baby up to the breast and it takes a fine, you know like, there's, there's so many little things to it. And I think having a lactation consultants with someone who is trained in nursing and helping mom and baby nurse because it's not just a mom thing because it can be a baby thing too, so there's so many different layers to what to look at with, you know, any sort of breastfeeding or nursing issues, and I, we've got, I mean, we're fortunate to have some really wonderful lactation consultants in the area too but that can make a huge difference. Yep, and I, and I think people think, Oh, I'll have help right after the birth like if you give birth at a hospital there's nurses, if you give even birth at home like the midwife, but that's very short lived and temporary and it's usually just like like that initial help which is great and I say use that as much as you can, but once you get home, and your milk is coming in, and your boobs are hard and swollen and you're exhausted and your babies but whatever it is, it might get exponentially, challenging, and like you said the challenge could be from the baby due to latch or Haven right even subluxations or things like that or it could be mom and positioning and nipple and not that anything's wrong, it's just learning how to identify, like the challenges and get through them versus suffering and having extremely, you know, painful nipples or clogged mouth dead ducks or whatever so again I, the same thing I said about the pelvic floor therapist is to have that lactation consultant in your Rolodex on deck for if you need them that, and they can almost they can almost always do like a virtual phone like video call, and walk you through and kind of assess what things going on and just a couple tips could be all the difference. And it doesn't have to be something you have to do in silencers by yourself or suffering.

18:33

And I wish for everyone a smooth beautiful easy breastfeeding journey, but I know that it takes a lot of effort and it's not always easy and it's like having some support is the game changers, the number one indicator actually like evidence proven to successful breastfeeding journeys is the support you have during that time. So I say, contact that lactation have that first initial console, give some tips get some helpful tips, and then if you need them, call them in that postpartum period, and it'll be a lot easier and less stressful wondering who do I call you know you don't have to navigate all that it's already done right and then understanding well is this actually an issue because I know a lot of those places.

19:20

And like patient consultants and groups will have like breastfeeding support groups, so even just going and they usually do those for free, they sometimes doing online they sometimes do outside of it's nice like a lot of different areas here to where it's like, even if you just want to go and meet up with other moms they'll have a lactation consultant there to just maybe do some sort of assessment just ask them questions than to so there's always nice ways to reach out. Oh, that's good to see other people breastfeeding, like just being around other people, breastfeeding and hearing what they're going through is tremendously beneficial all by itself so even if you're not having issues if you can find the group of people in similar stages in places that can be really good for you too, and a lot of, if you have that lactation consultant, they're going to have resources for those support groups, as well, even if they're online. Exactly.

20:15

Um, now. I think another really super important thing a person to look for is really looking at that mental health aspect of the postpartum time because there's lots of, there's just lots of emotions, then. And so literally there's so many different hormones, flowing through you and then you have just gone through this really big stressful and stressful process and really being okay with recognizing that and we've talked about this that asking for help, like that's the big thing I struggle with that. And so, I get it, you know, it's I want to push through, I want to persevere, I can, you know, pick myself up by the bootstraps that type of thing but you know what, what's the cost so it's it's really looking at, maybe there's just some fuel few tips and tricks that someone can help you to, you know, assess where you're at in your thought process and to help you process things, and to help you be able to enjoy some of these experiences better, And so I do think, counselors, therapists, that type of thing, is another good person to have. And there's lots of different you know specialties and disciplines and things to look for, within that, within that counselor and therapist realm.

21:51

Yes, I agree and they have their prenatal and pregnancy therapist and then the postpartum counselors and therapists as well, and yep, in same kind of the same vein as far as that pre that prep as far as saying okay I don't know if I'm going to need this support or not but I want to go ahead and check it out see who I can access for that that support and being okay with asking for help I cannot say it enough and then part of that too is getting your people on board. If you, your partner whoever is your person you're living with or the next trusted person if it's an aunt or a sister or mom or best friend, that they're on board to to help you identify the where you're at and if you need help, and then understanding that it doesn't have to be severe, to need help, and that you may not have any sort of actual disorder, but just processing what you just went through with a professional right like processing the birth positive or negative processing where you're at in the postpartum talking about how you're feeling so they can normalize it. And I think a lot of people who don't have an outlet, a trusted outlet, who to talk to end up just spiraling or feeling more shameful or feeling just harder on themselves because they, they didn't have anyone telling them gosh what you're experiencing is normal and to make your to make it easier, try this.

23:16

To navigate it, you know, do this. Here are some tips like you said tips and stuff, and then they're able to be there and be like okay well it sounds like you're struggling with this let's identify it and can help you get help sooner if necessary could that medical help if you need it so it can be when you're feeling, even if you're not feeling like you're having like a major issue, it can still be beneficial, and then it can help you identify sooner if there is some, some actual an actual disorder occurring, where you need some medical intervention, and that can help you have a shorter, less severe experience with it.

23:50

I think it's very very beneficial, they, there's also like postpartum my bonding for mom and baby counselors as well. If you're struggling with that initial bond with your baby and wondering why that's occurring, there's counselors for that as well. And yeah, there's I mean, yeah, there's tons of help out there, and one of my favorites is Postpartum Support, Because that's a good just like a big organization to look at they've got hotlines, there's going to be support groups in your area too so even connecting with other moms that are having similar issues, to know you're not alone this is what's worked for them, but really having those conversations in a safe space can be huge and, you know, they've talked about that one it's seven moms and one and 10 Dads suffer from postpartum depression. So, it is, I mean it's very very relevant. But there are so many levels to it as far as you know, really looking at okay is this baby blues is this short term is this progressing to something more is this impacting my life, this is impacting how I'm caring for my child like it really does take a little bit of a step back to see okay, this is where I need some help, and I've had some dads at my office who've been very instrumental in helping their wives kind of recognize and realize hey maybe we need some extra support. He's so good. And so, I know that's, that's so key and crucial. They've got that hotline so you can just call they've got you know local resources, and that sort of thing as well. Yep, and I can't drive that home enough because the mental and emotional health of our, of our mothers, has a lifelong impact and the health, getting you healthy as soon as possible is priority, and it might be harder to identify if you're the obviously the one experiencing it. So again, talking to those threads, talking to your circle of people beforehand to sort of get them on board and have those resources to so they can help you reach out if needed. And then, especially if you struggled before pregnancy or during pregnancy with any sort of emotional or mental disorder, anxiety, depression, that kind of stuff, then you're more inclined to have it postpartum so again being proactive in your care will be good for you and baby. That's so true.

26:15

Um, who else do you have on your list of people. So the last two I have are less of the like professional, like medical field people.

26:27

And I like to highlight the meal train, so that's people bringing you food, and having a friend or you can set it up yourself. Get that meal train set up during pregnancy for once the baby's here you can have people sign up on a calendar all online for a day and time to bring you some yummy food because nourishing, Mama, and the family is crucial to their recovery. And it kind of takes you thinking about it, out of the out of the plan, it makes it so much easier. So, again, ask a friend or you can do it, and some tips for setting up that little train is, be specific with restaurants you like food you like allergies you have food, you don't want, and know that that it might feel awkward if you're feeling like you're being picky, but again it's your postpartum. You are the one that has to the, you know, live with how you feel, not them so it's and people want to help you, people, if you're like, people want you to be specific, right, so yeah like that yeah I would want my friends to be like I want this this. Alright, sweet I can make you otherwise I'm like, oh my gosh I don't know what should I make. Yeah, so, yeah. And then, don't hesitate to ask for what you need within that, oh and the other tip I had was to be specific in the, like, insert like I guess there's like a, you know, a box on the mail train where you can kind of put your notes and say like please like drop at the door like we're not taking visitors yet, and we will let you know as soon as we are, that way it doesn't turn into. Yeah.

28:10

Again, people want to respect you and you, you will only get that if you ask for it and again if they're upset about it, that's on them, easier said than done but that's a great way to just set that boundary, and then I put like a sign on the door that said, you know, please leave your food. Thank you so much. I'll call you later. So I just a communication on the door, so they could just drop it and go and that's just to protect because people use us to come in like have dinner.

28:39

And with all love and respect that's not the point of a military. So when I say military, that's how I mean it, but obviously you do you, but I think that's how it can be best served and nourishing you during the postpartum. Yes, I love it. Yeah, true. And then the last one I had was a house cleaner if it's available to you if you want to put it on your registry to fund it. Or ask a family member or someone to to give that to you for the first, however long you can do it, they can come every couple of weeks or a few weeks just to do chores around the house. Clean the house deep clean it whatever take that one thing off of your plate and it can just give you if you're like me, a lot of peace of mind when you're trying to rest and take care of yourself if that one thing is done, and I know you might be thinking why can't afford a house cleaner, I get it but all I'm saying is, prioritize like, Would I rather have all these fancy clothes on my registry or would I rather have my house clean for eight weeks, I don't know why. Yeah, can you pick and choose that way can you ask a family member for that specifically versus something else they might be willing to pay for. And again, when you ask for it, people are going to be like yes I want to give you that.

29:55

I had a client recently who her best friend gifted her prenatal massage or a pote you know, massage. Yeah, and I was like yes that is taking care of mom that is, you know, so yeah house cleaner I put that on there because I think a lot of moms struggle with, I've got to take care of my house and my baby, how do I do it all and that usually leads to over extending themselves. So, okay, especially if you had a C section because, I mean we have all these steps in my house and I was like What do you mean I'm not supposed to walk up steps and carry my baby like, how am I supposed to function in this house. So, yeah, that can be, yeah, that can be huge. I know my mom.

30:32

I know when she came after my first was born.

30:37

I came downstairs one day and my fridge was cleaned and I was like, Oh, this is amazing I know who's speaking my love language. I know so it was like little things like that so even if that's something you can gift you can just say hey, I'm going to come over and you know, clean this, that, that is probably very welcome. Yeah, If you're listening to this as a person supporting friends and family during like postpartum is like recognizing the value in showing up and authentically being willing to help around the house that like the vacuuming that walking the dog, the laundry, the floors, the fridge, grocery shopping, you know, that is exponential and the friend is not going to ask for it, they are not going to ask for just have to show up and say I can do your laundry or I can clean your fridge. Pick one. You know I can walk your dog or get some groceries, like whatever it is, and within your comfort zone, not to like make you like push you into something but just recognize the value of that if you're not like if you don't want to pay for a house cleaner fine, you can have, you can fill in in those, those other areas and it is, it is invaluable.

31:48

Exactly, the posts, really emphasize that healing, and you know all of these people that we've mentioned.

31:55

And all of these lists that we have, it's not exhaustive. It's just, it's things that you and I have experienced personally, it's, you know, things that we see with the moms that we deal with, and you know just kind of putting out there so it doesn't mean that you have to reach out to all of these people it's just good to have them and, you know, we're excited with this podcast because we've got interviews lined up with most of these people, you know, so, so, you know, it's exciting to talk to them and get a little bit more insight too so this is just like a little prepper for some of the other interviews and stuff to come as far as what specifically. These birth professionals can help with in your postpartum journey. Yeah and I think there's so much to learn with each one of those and I cannot wait to hear and I already know some of the interviews you've already had and what's to come, and the information that is there I, it's, it's endless and I'm super excited to have like dedicated episodes to these other birth professionals and I will also share that we have a local resources link that we'll put in the show notes so if you're in the Atlanta area sort of some of these professionals, and a lot more for some local, you know, just touch points where you can begin your search. We'll link that in the show notes and then the psi link that you mentioned for the Postpartum Support International, we will put that in the show notes as well so be sure and check those out.

Keywords: Postpartum, mom, pelvic floor, people, pregnancy, postpartum doula, birth, baby, lactation consultant, support, struggled, doulas, therapist, care provider, breastfeeding, tips, beneficial, counselors, home, talk