After squeezing out a baby, your body feels like it’s been through the spin cycle of your washing machine. You’re exhausted and even the tips of your toes ache, but you still want to be there to look after your newborn. This means middle-of-the-night feedings, countless diaper changes, and basically doing all the things. But it’s important to remember to take care of yourself, too—and that includes knowing the things not to do after giving birth.

Elizabeth Quinkert, certified nurse-midwife and administrative director for the Tree of Life Birthing Center, says it’s a good idea to assemble your village before giving birth because as soon as the baby’s born, all focus moves to your newborn. “We’re so busy making sure the baby is taken care of, but birthing parents need time to recover as well,” Quinkert says, something that’s easy to forget when they jump into their caregiving role so quickly.

Whether you had a vaginal birth or a C-section, your body requires rest to rebuild. To help out your sleep-deprived brain, we’ve prepared an easy-to-follow list of the things you shouldn’t do after giving birth. If you have any questions about your postpartum recovery, don’t hesitate to contact your care provider.

1. Don’t drive.

Your brain might be telling you to get in the car and check some errands off your ever-growing list, but your body needs time to heal. Whether you’ve delivered vaginally or via cesarean section, one reason not to drive is blood loss. According to The March of Dimes, it’s normal to lose some blood after giving birth, but it can slow down your reaction time and impair your driving ability, Quinkert says.

So when is it safe for you to hop (or lightly step) behind the wheel again? Your healthcare provider can help you decide. Most experts suggest waiting two weeks before driving after you’ve had a baby. Since moving your foot from the gas to the break and turning your head to check your blind spots requires some ab work, Healthline suggests it can be longer if you had a C-section. If you’re taking opioid medication for pain management to assist in your recovery, discontinue use before you sit in the driver’s seat again.

2. Don’t ignore your pain or skip your checkups.

When you have a baby, stuff hurts. Your body is going to feel achy and exhausted from giving birth, and most of these feels are normal. Soreness, tiredness, and some emotional and hormonal changes are expected since your body has been through a major change, says the Cleveland Clinic. However, there are pain levels and symptoms you shouldn’t just “push through.” Quinkert says if the pain starts to become worse, you feel an unusual pressure, or notice an increase in swelling, these are symptoms to let your provider know about. If your overtired brain is wondering which aches and pains you shouldn’t ignore, the Cleveland Clinic lists the following as postpartum symptoms you don’t want to overlook:

  • Heavy bleeding
  • Significant pain or cramping
  • Severe headaches
  • Complications with tears or incisions
  • Incontinence
  • Frequent peeing or burning
  • Leg pain
  • Chest pain
  • Breast pain or burning

It’s also crucial to keep an eye on your mood and anxiety levels after bringing baby home—and this is where your postpartum checkups are particularly important. During these checkups, your doctor will do a physical exam to make sure your body is healing, but these appointments are also important mental health check-ins. Some sadness and worry are normal for a few weeks—you’ve probably heard of the “baby blues”—but if it remains or gets worse it could be a sign of postpartum depression (PPD), which Quinkert says doctors are always looking out for. Red flags include:

  • Feeling very weepy, guilty, or overwhelmed
  • Worrying that you are a bad mother
  • Losing interest in activities you used to enjoy
  • Not feeling a connection to your baby
  • Inability to take care of your baby
  • Lasting sadness or thoughts of hurting yourself or others (including your baby)
  • Changes in eating or sleeping patterns

If you are experiencing any of these symptoms, speak to your healthcare provider right away.

3. Don’t take a bath.

A nice warm bath to wash away your troubles might seem like just the thing after your labor and delivery and, well, this is partially true. Quinkert recommends a sitz bath to all her patients but not a wash with soap until you’ve healed up. This is especially true if you have episiotomy stitches (from an incision between the vagina and anus to help get your baby out).

“Put three to four inches of water in the tub with Epsom salts and then sit,” Quinkert explains. “That will help the healing process and the pain.” A typical postpartum sitz bath contains 1/2 cup of Epsom salt in 3 to 4 inches of water.

If you’re craving the healing (and cleaning) properties water offers, showering is totally fine, and Quinkert suggests showering first and then having a nice soak in a sitz bath afterward. According to the National Library of Medicine, wait three weeks to indulge in a long bath if you’ve had a C-section as immersing your incision could lead to an infection.

4. Don’t do all the things.

As if being on call for your newborn 24/7 isn’t enough, you may feel tempted to host tons of visitors who want to meet the baby or book a newborn photo shoot. “Women tend to overdo,” Quinkert explains. This is why she encourages her patients to take at least two weeks to heal and not push themselves. This means resting while your baby rests and allowing others to help out with household chores when possible. Quinkert reminds new mothers to eat and practice self-care. This slowing down will give your body time to regain its strength in the weeks following your delivery.

For those who delivered via C-section, you might need more time to take it easy in your baby bubble. While gentle walks and light housework can aid in your recovery, avoid heavy cleaning, jogging, and most exercises for 4-8 weeks to allow your body to heal after your surgery, per Mount Sinai Health System, and don’t lift anything heavier than your baby for 6-8 weeks. Give yourself permission to let the dirty dishes pile up or ask family and friends for help with your newborn while you recover. Also, don’t be shy to ask visitors to bring really useful items—like wipes, baby lotion, or nipple cream—instead of more baby blankets or tiny outfits.

Related: 6 Things New Moms Should Give Themselves Permission to Do

5. Don’t do the wrong kinds of exercise or overdo it.

You’ve had a baby, and you’re feeling ready to slowly start getting into your workout groove. It’s never a bad idea to see your healthcare provider and discuss when to start and what exercises are appropriate for your unique situation. If you’ve had an uncomplicated pregnancy and vaginal delivery, you could begin lightly exercising a few days after giving birth, according to the Mayo Clinic, or as soon as you feel ready.

When you’re first starting out, don’t jump into a hardcore baby boot camp! Low-impact activities like walking or a gentle postpartum exercise class are more your speed. Remember, your body is technically recovering from an injury, so it won’t be ready for planks, squats, or weight training. When it comes to the heavy lifting, Quinkert says if you’ve delivered vaginally, it’s recommended not to lift anything heavier than your baby for two weeks. If you’ve had a C-section, most experts suggest waiting 4-6 weeks. If you have any questions about your exercise plans, your doctor can help guide you.

6. Don’t forget to eat and drink.

While you were pregnant, you remembered to take your prenatal vitamins and avoid eating all the soft cheeses. Now you’re too engrossed in your newborn’s eating schedule to work in a sandwich of your own. But eating healthy meals will help your body heal, per The University of Rochester Medical Center.

Not skipping meals gives you the energy and strength that’s needed for those unpredictable sleepless nights, diaper explosions, and burping marathons with your newborn. To make this easier during postpartum, Quinkert says to be sure to eat foods like healthy proteins and vegetables that will help rebuild tissues. Proteins are the building blocks of the body, which help heal tears (like the tearing that can occur inside or around the vagina during labor), build strength in fatigued muscles, and give energy to the body. For those breastfeeding, the Mayo Clinic suggests this same healthy menu plus eating an additional 330 to 400 calories a day. Quinkert also encourages parents to ask family and friends to assist in meal prep and/or drop off lunches and dinners—especially for the first week.

And don’t forget your grandmother’s words of wisdom: drink plenty of water to stay hydrated, especially if you’re breastfeeding. “Much of the water in the mom’s body goes to the production of milk, so it can cause constipation for some,” Quinkert says. Drinking plenty and eating foods high in fiber can help keep things moving.

7. Don’t compare yourself to other moms.

While it might feel super good to comparison shop when strolling down the Target aisle, it doesn’t feel super good to compare yourself to other moms. “The comparisons start right away,” Quinkert observes. It’s super common for new moms to look outside themselves for validation that they’re doing their best.

However, when you start down the slippery slope of comparing parenting styles or your baby’s milestones with social media influencers or your next-door neighbor, this can lead to feelings of jealousy, frustration, and a loss of confidence. “You’re not going to parent the way your sister did, or your mom, or the way anyone else did,” Quinkert says. You do you and what works best for your newborn—she encourages you to stand strong in your parenting style.

8. Don’t rush into sex.

During postpartum, sex may very well be the last thing on your mind. Your body is hurting and all your energy goes to making sure your baby is healthy and happy. Still, let’s talk about sex. The Mayo Clinic says that while there’s no exact timeline for having sex after giving birth, most healthcare providers recommend waiting 4 to 6 weeks, regardless of how you delivered, to give your body time to heal.

Though some people wait less time and some wait longer, Quinkert emphasizes the importance of discussing pregnancy prevention. “Some people aren’t aware there’s a possibility you can get pregnant during this time,” she says. And feeling emotionally ready is also a consideration—for some moms, it can take months to want to get back in the saddle again. If you just need more time to heal or mentally prepare before you get into your sexy time, that’s alright, too.

9. Don’t hold back on asking for help.

The six weeks following your labor and delivery are full of every feel imaginable. One minute you giggle at the cuteness of your newborn, and the next you’re ugly crying because you can’t figure out how to soothe them. It’s easy to forget that there are people ready to support you through all these moments.

If friends or family offer to help, Quinkert says to accept it. She’s seen moms decline these offers because they believe that needing it makes them a “bad mother” or that it’s impolite to impose. Quinkert asks moms to reframe their viewpoint and “look at this as receiving instead of taking.” Changing your outlook here can help you accept the help you’re being offered. Postpartum can be difficult and lonely, and for those who have access to a strong support system, it can make all the difference.

10. Don’t forget to celebrate the little wins.

You made time to take a shower! You walked a block farther on your walk! You had a good feed! They may seem tiny, but when you’re in the thick of postpartum, even the smallest victories are actually huge. After all, having a baby is the only medical procedure where you’re expected to take care of another human while you’re also trying to take care of yourself, Quinkert reminds us. So be gentle with yourself throughout the process—and go ahead and pat yourself on the back for even the littlest of wins, because you’re ushering a new human into the world and that’s a feat if ever there was one.

I was lucky to be pregnant alongside one of my best friends. She was two weeks ahead of me and we shared a philosophy: we talk about everything. On any given day, the ping-pong match that became our text thread looked a little something like this:

Her: Where did you buy your compression socks? Your OB suggested them for flights, right?

Me: Do you think it’s bad I woke up on my back?

Her: New adds for our research list: delaying the first bath, and cord blood banking. Have you looked into either?

Me: How did you know it was baby hiccups when you felt them?

You better believe I hung on every word of her OB-GYN appointment recaps too, as I waited for my own. I wanted to know how did it go, what did you learn, and most importantly… what happens next?

(Photo: Me and my pregnancy partner-in-questioning)

 

As her 40-week mark moved closer and closer, I couldn’t shake the visual that she and I were standing at the top of a giant slide. Her, ready to push off and shout to me what the ride was like, as she soared towards the bottom.

I found having her as a guide for what was ahead to be calming, and made me feel like I was in “control” (cue the laughter, I know). I’m all about sharing what worked for me in the hopes it helps someone else, so here we go!

You may already be experiencing this, but the reality is, that as your pregnancy progresses, your OB-GYN appointments begin to feel more like drive-thrus than sit-downs. And that’s exactly around the time you’ll hear phrases like posterior placenta, newborn stem cell preservation, mucus plug, and foley bulb induction.

While these are new terms for the majority of us (and they sound intimidating), they’re not to be feared or rushed through. Your appointments are your appointments after all. So, from one new mom to the next, take your time. Command the room. If you need it, bring your partner, family member or friend as reinforcement. Most of all, ask every question.

To get you started, here’s a glimpse into the notes section of my phone organized by trimester. You’ll find topics to anticipate and questions to consider before your next OB-GYN appointment, no matter where you are in your pregnancy journey. Of course, pick and choose what feels appropriate for your situation.

We’re all on this ride together, friends—and I’ll be here waiting for you at the bottom of the slide.

First Trimester (0-13 Weeks)

The newness and fragility is palpable. This is a great time to gather questions as you wait for your first appointment and ultrasound.

  • When should my partner and I get tested for our blood types?
  • Are my prenatal vitamins giving me enough of what I need?
  • Can I keep up my exercise routine throughout pregnancy?
  • Are there foods I should avoid while pregnant?
  • How do I choose pregnancy safe skincare?
  • What should I be feeling during my first trimester?
  • When do you recommend I tell my boss I’m pregnant?

Second Trimester (14-27 Weeks)

As you work through all the necessary blood work and testing, tackle some of the bigger questions around your delivery, and explore your preferences. This is a nice time for a babymoon too!

  • What pregnancy classes should I take, and when should I take them?
  • Is cramping a normal feeling while pregnant?
  • Do I really have to sleep on my left side? Is it bad to sleep on your back while pregnant?
  • Start thinking about birth intentions (I avoided the word “plan”, adds too much stress!) :
  • Can you still fly in your second trimester?
  • What can I eat before the glucose test?

Third Trimester (28-40 Weeks)

Gearing up for the homestretch! Expect more frequent doctor appointments as the weeks progress. This is your time to decide on your birth “intentions” and postpartum care.

  • How long past my due date can I go before induction? Can you ask to be induced?
  • Cervical exams during pregnancy—pros/cons? Are they elective?
  • Reminder to decide on cord blood banking! When is our deadline, and what is the cord blood storage cost?
  • What is delayed cord clamping? And why would you do it?
  • What are signs your water broke? How long after do you wait at home if it does?
  • What does a mucus plug look like?
  • Do you have pediatrician recs? When do we make our first appointment?
  • Start to freeze food! Any recommendations for the best postpartum meals?
  • What is the transition phase of labor?
  • What breast pump does my insurance cover? Should I get fitted for a breast pump now?

While there is a lot to consider (clearly!), I hope having this little list in your back pocket lets you feel prepared for your next OB-GYN appointment.

To learn more about Cord Blood Banking, and how to order a collection kit before heading to the delivery room, visit our friends at Cord Blood Registry®(CBR®).

They’re sharing promo code ‘OWTA’ with Tinybeans families to save 45% on the CBR Collection Kit!

 


As rewarding as parenting is, a certain amount of stress comes with the territory (kids, job, home management!). The good news is that recent studies show that the benefits of meditation are abundant, and when practiced regularly, it can significantly reduce anxiety. If you would like more harmonious home life but aren’t sure where to begin, read on for a quick and easy guide on everything you need to know about how to meditate.

The Basics

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What is meditation?
You can hardly walk down the street without catching a snippet of conversation or pass by a yoga studio with signage touting the wonders of meditation. As widely publicized as the practice is, meditation remains a mystery to many.

Simply put, meditation is a mind and body practice that involves focusing your attention on a single point of reference and away from distracting thoughts and external stimuli that cause anxiety. Parents are, by necessity, multitaskers. Moms and dads spend most of their time considering what happened earlier in the day and what has to be done tomorrow, all while cleaning the house and making work calls simultaneously. Meditation practice gives practitioners five, 10, 30 or more minutes a day of simply living in the present.

The Benefits of Meditation
Meditation is particularly effective at helping parents to manage stress levels, but studies show it offers other benefits. Along with addressing anxiety, it helps reduce and manage feelings of anger and hostility, as well as psychological distress. Regular meditation practice has also been shown to be good for heart health, as it lowers blood pressure—particularly for people at risk for high blood pressure. Additional benefits include relief from symptoms of IBS and colitis, help with insomnia and pain management.

Types of Meditation

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Confusion over the practice of meditation often comes from the variations that exist. Here we break down the most common types of meditation that are practiced.

Mindfulness Meditation
By far one of the most popular approaches, the mindfulness practice is easy to start on your own. Practitioners find a quiet spot where they can sit comfortably and then, without judgment, take note of how their mind wanders. The idea is to quietly observe your thoughts without experiencing them as pleasant or unpleasant. This practice helps develop inner peace and emotional balance.

Breath Awareness Meditation
A variation on the Mindfulness Meditation, this version calls for the practitioner to find a quiet place to sit where they can remain undisturbed and focus their attention on the breath. This practice can include counting breaths or focusing on the sensations it creates in the body. When thoughts enter the mind or distract from the breath, practitioners are encouraged to gently and without judgment take note and shift their focus back to breathing. This practice improves concentration and reduces anxiety.

Mantra Meditation
Much like other forms of meditation, this practice involves finding a quiet place to focus attention on a mantra, phrase or word. The mantra can be chanted out loud or thought without being spoken. It is repeated for a set period, and when the mind wanders, it is brought back to the message. The most common mantra is the chanting of the word Om, which is commonly practiced in yoga classes. Words and phrases that are often favored for this meditation are "peace," "I am at peace," "let go" or "relax." This practice reduces stress, invokes the state of mind suggested by the mantra and helps the practitioner feel grounded.

Loving Kindness Meditation
Aptly named, this meditation is perfect for the burnt-out parent who doesn’t think they can make it through one more toddler fit or night without sleep. After a short time of focusing on breathing, the practitioner opens himself or herself to receiving love and sends messages of love and kindness to specific individuals and the global community. This practice helps reduce tension and cultivate feelings of acceptance, support and love.

Body Scan Meditation
This meditation is extremely effective at reducing stress. It is done either sitting or laying down and involves slowly scanning the body for hidden tension or stress. When you find a tensed muscle or unintended tightening in an area of your body, you concentrate on releasing it. One approach to this practice includes progressively tensing and relaxing the muscles as you move from head to toe.

Guided Meditation
During this practice, you receive guidance from a trained professional. This can be done in a class setting, with a counselor or while listening to a recorded audio file. The meditation may include music and will ask that you visualize or focus on cues given to you by your instructor. There are an array of guided meditations available depending on the result you are seeking. There are guided experiences designed to evoke relaxation and feelings of well-being or to help you achieve desired goals.

 

Meditation for Beginners

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Getting Started
Time tends to be the biggest obstacle most parents fear will keep them from maintaining a regular meditation routine. But, research suggests that even 10 minutes a day makes a big difference in your stress level and your outlook on life. Follow these simple steps to starting your home meditation practice.

Step 1: The first step to starting your home practice is finding just 10 minutes of alone time a day (preferably at the same time each day). Some time opportunities to consider are first thing in the morning before the kids get up or while you are waiting for your coffee to brew. If you have a partner, have them give you a short break each day.

Step 2: Find a quiet spot where you won’t be disturbed for the duration of your practice. The bedroom or a reading nook works perfectly. Make sure you have pillows, cushions or a chair to ensure optimal relaxation.

Step 3: To remove concerns about time, set a timer that will let you know when you’ve reached your meditation goal. This will allow you to let go of that common distraction.

Step 4: Begin your practice. If you have chosen a breathing meditation, let your focus turn inward. If you have a guided meditation, begin your listening experience.

When your practice is over, slowly bring the focus back to your surroundings. Gently open your eyes and take your time getting up and moving around. Let the effects of the practice take hold.

Helpful Tips

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Life with kids is unpredictable; there are plenty of things that can get in the way of maintaining a regular meditation practice. The following tips will help you navigate the unexpected and commit to doing this very important exercise that is just for you.

1. While finding a quiet spot to sit or lie down for your practice is optimal, meditation can be done anywhere. Consider a five-minute meditation while waiting in the car to pick up the kids from school. Practicing while walking is another wonderful option. Put your fussy toddler in a stroller and go for a walk. Turn your attention to your breaths or the rhythms of your steps for a focal point.

2. If you feel you need some guidance, try one of these popular meditation apps. We especially like Headspace and Calm because they offer a variety of practices.

3. If you can’t fit 10 minutes in, then try for five. Consistency is key, and all efforts pay off.

It may feel selfish to take time just for you when you have little ones to look after, but remember, the healthier and happier you are, the healthier and happier your whole family will be—and that's just one of the reasons you should meditate. If finding time seems truly impossible, get your kids involved in their practice. You can let them learn along with you or check out some of the apps, games or meditation videos that are available for kids—like those on Hulu. Meditation is something everyone in your crew can do, and the result will keep your whole household feeling connected

—Annette Benedetti

 

RELATED STORIES:

Hulu Kids Launches Mindfulness & Meditation Content & It’s What Parents Need

3 Genius Ways Busy Parents Can Work Meditation into Their Daily Routine

Mom-Friendly Meditation Apps for a Centered New Year

Week 40, Day 6 (Morning):
I feel SO huge and I’m so over being pregnant. I’ve been on maternity leave for two weeks, and I assumed by this point I’d be cuddling my baby. Instead, I’m lugging around a fully formed human in my body and I’m having a hard time getting comfortable.

Week 40, Day 6 (Afternoon):
I go to visit my OBGYN in the hopes that she will take one look at me and proclaim “THIS WOMAN IS IN ACTIVE LABOR!” Instead, it’s a routine appointment where she tells me that I’m showing no signs of labor.

BUT THEN, EXCITEMENT! She tells me that she is going to call the hospital to schedule my induction for tomorrow!

Week 41, Day 1 (8:00 AM): 
My husband Brendan and I arrive at the hospital and are shown to our room. A Labor and Delivery (L&D) nurse enters to get me set up and check my cervix for signs of dilation. If you’d never had your cervix checked, this is what happens:

1. With gloved hands a medical professional sticks two fingers into your vagina.

2. They get their fingers all the way up and back until they feel your cervix.

3. They check to see if your cervix is opened (or dilated) and do a measurement in centimeters on how open it is. Your cervix needs to go from ZERO to TEN centimeters wide in order for a baby to fit through.

The L&D nurse tells me to put the bottom of my feet together to make a froggy pose while she checks my cervix.

She tells me that I’m at maybe half a centimeter dilated. Then she gives me my first dose of misoprostol, a pill that will slowly make my cervix dilate and induce my labor (hopefully.)

Week 41, Day 1 (2:00 PM): 
My L&D nurse comes to check my cervix again and give me a second dose of misoprostol or “miso” as they call it. I am hopeful that my cervix is cooperating but I am still at a half centimeter dilated. She tells me that her shift is ending and introduces me to my new nurse.

This nurse is a lot older and definitely more seasoned.

One of the first things my new nurse says to me is this:

“When the time comes, you need to push. You need to push, push, push! So many people go through all of this dilating, they get all the way to ten, and then they can’t push. You need to push!”

I stare at her intently and swear to her that I will push when I am dilated to ten.

Week 41, Day 2 (2:00 AM): 
We’ve been at the hospital all day and into the night, and very little has happened.

Two L&D nurses come in to give me another dose of miso and to check my cervix. One of the nurses is training and is obviously nervous. She goes ahead and starts to check my cervix. I can feel her fingers shaking inside me.

While she is in there, she looks at her colleague and hesitantly says, “um…four?” to which I bolt up in total excitement.

Her trainer looks at her in disbelief and asks nicely, “Are you sure?” Then she checks my cervix. Turns out I’m still at one.

Week 41, Day 2 (8:00 AM):
A new, really great nurse comes in. Her name is Chris and she is definitely my favorite nurse! I’m now dilated to two!

Week 41, Day 2 (12:00 PM):
As I walk to the bathroom something falls out of me. It looks like a jellyfish blob. Chris is with me and she says, “Looks like you lost your mucus plug!” and then grab a paper towel and picks it up. I think about how grateful I am that people are willing to do this job.

Week 41, Day 2 (3:00 PM):
I am now dilated to four centimeters, and things are heating up. I’m starting to get cramps that feel like a really bad period. The nurses ask me what my pain management preferences are, and I say I prefer to not feel any pain! They call for the anesthesiologist to put in my epidural.

Week 41, Day 2 (9:00 PM):
Things are getting real. Here’s what’s happening:

  1. I am dilated near ten.
  2. To help speed everything along, the team has given me pitocin, and it makes me vomit. A lot.
  3. The intense older drill sergeant nurse is back! She gives me a look as if to say “Remember your training, do not disappoint me.”
  4. My OBGYN is having dinner at home with her family. What?!

Week 41, Day 2 (9:15 PM):
The nurses all agree that it’s time for me to start pushing. They are calling the doctor who is on her way.

The drill sergeant nurse takes over. She instructs Brendan to help me hold my knees back towards my ears.

The drill sergeant waits until my next contraction comes and tells me to hold my breath and push. They count to ten while I push and feel like my head is about to explode from the pressure.

Finally, my OBGYN comes running into the room.

Week 41, Day 2 (9:15 PM):
The doctor takes one look and says, “Oh! Hi baby! We can see the top of your head!”

The OBGYN tells me when my next contraction is and I push hard again. Each push is the most exhausting thing I’ve ever done, and I vomit after each one. But I hold my breath and bear down as they count each time.

I do one last, hard push and I feel the doctor pull what feels like a massive thing out of my body.

That thing is the most beautiful thing I’ve ever seen. My son is born!

Week 41, Day 2 (9:20 PM):
Amazingly I stop throwing up and suddenly feel 100% better. As I hold my little goo-covered miracle I am filled with a sense of accomplishment. The waiting was worth it!

This post originally appeared on The San Francisco Mama.
Sophie Campobasso Nolan
Tinybeans Voices Contributor

Sophie is a San Francisco based Mom of 2 young kids on a mission to find and share the best kid friendly local stuff! 

When your child needs emergency care, you want the best care possible.  Luckily for Bay Area parents, world-class care is available 24/7 at the pediatric emergency department at Stanford Medicine.

The Pediatric Emergency Department is located on the Stanford campus and is connected to Lucile Packard Children’s Hospital Stanford. It provides comprehensive 24-hour emergency care and is the only emergency department in the area uniquely prepared for pediatric emergencies—with technology and innovative treatment designed specifically with kids in mind. 

The emergency department can be stressful for anyone, but the pediatric ED staff at Stanford are specially trained in caring for children, providing an environment and atmosphere that’s calming to tiny humans. Plus, the pediatric ED is connected to the Lucile Packard Children’s Hospital Stanford, so your little patient can access world-class Stanford specialists and experts, if needed.

We spoke with Dr. Jason Lowe, DO, from the pediatric ED to learn more about how the pediatric emergency department at Stanford Medicine is different from a regular emergency department and why it matters.

Just for Kids

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Unlike other emergency departments, the pediatric emergency department at Stanford Medicine is completely separate from the adult ED and the only department in the area solely focused on pediatric emergency care. The pediatric ED at Stanford is designed just for kids, with specially trained staff, child-specific equipment and a kid-friendly environment with colorful, kid-approved artwork.

In addition to physicians and nurses who are certified in pediatric emergency medicine, the department also includes Child Life specialists, who are trained to communicate with children in age-specific ways. They take the "ouch" out of care with developmentally appropriate distraction, non-pharmacological pain management techniques and provide entertainment and comfort during your family's visit. 

Care for Kids by Kid Experts

While Dr. Lowe attests to the excellent work traditional ED's do for kids and adults alike, he shares that there are differences in training:

"Someone who wants to work specifically in a pediatric emergency department like Stanford has decided to go through another two to three years of additional pediatric emergency medicine training."

And it's not just the doctors; it's the nurses, too. They also go through additional training to obtain a pediatric emergency nursing certification. This training is essential, since nurses are forward-facing with their young patients even more so than the doctors.

"Nurses are the main point of contact between the hospital and emergency department and the patients and their parents. And so it's super important to have well-trained nurses who are comfortable seeing pediatric patients all day and every day."

Why it Matters

Because the staff is specifically trained and working with children around the clock, they are more comfortable with them. Dr. Lowe shares that research has found someone with less experience with children is more likely to order additional tests, such as blood work or X-rays. This matters, even more, when it comes to unnecessary radiation and your child.

"Community hospitals will order more CT scans than a pediatric emergency department, between 30 to 40 percent more. The (use of) radiation is serious because it can increase the risk of cancer, so we try to minimize radiation use," says Dr. Lowe.

"We do an MRI for head injuries, which has no radiation. We are one of the first pediatric emergency departments in the nation that has studied this and results have shown that it's just as conclusive as CT scans are without the use of radiation."

When To Come In

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When your child is sick or has an injury, it's important to not delay care and to get in touch with a healthcare provider as soon as possible. Dr. Lowe mentions that calling your pediatrician before coming into the ED is a good idea in many cases: 

"I think the biggest thing we would ask (prior to coming into the ED) is talking to your doctor. Talk to your pediatrician, give them a call. Most pediatricians' offices have an advice line, and you can get their recommendation."

"If the patient is in an extreme amount of pain, if they're having trouble breathing or vomiting a lot, or they're just kind of mentally out of it or super sleepy, then you should come to the emergency department right away."

Safety

The pediatric ED at Stanford Medicine is dedicated to providing safe emergency care for kids, especially during COVID. Here are some of the ways they're ensuring safe and quality care:

  • Adult and pediatric patients are in separate buildings, with separate entrances for staff.
  • Screening all staff, patients, and family members for COVID-19 symptoms prior to entering.
  • Designated waiting areas with social distancing.
  • Universal masking.
  • Care teams with personal protective equipment (PPE).
  • Infection control protocols are in place, including robust air filtration and disinfecting exam rooms after each patient.
  • Use of telemedicine devices, when clinically appropriate, to reduce direct staff and patient contact

Learn more about the Pediatric Emergency Department at Standford Medicine here.

 

 

 —Jamie Aderski

 

Recently, a friend of mine mentioned that she didn’t like running that much.  It wasn’t because she wasn’t in shape, or she wasn’t fast, or she didn’t have the time…it was because she felt like she had to pee every time she took a step and that was holding her back from doing what she once loved to do years ago.

Ladies, if you had to pick ONE exercise to do every single day, it should be training and toning your pelvic floor. 

I used to think that the pelvic floor, or “doing your Kegels” had more to do with enhancing your sexual pleasure than really anything else.  We’ve all seen Sex and the City and heard the talk (mainly from Samantha) about the importance of doing Kegels and why.  It’s true that having a strong pelvic floor can definitely help in this department but that’s only one reason.  The other (in my view, even more important) reasons why having a strong pelvic floor is so important isn’t really discussed as much, or at least as openly, as it should.  Yet it affects everyone (men and women, of all ages), not just post partum or post menopause women.  Especially if you are active, here are some reasons why strengthening your pelvic floor NOW is so helpful:

●The pelvic floor is part of your general core. When you think “abs” and “core”–this also includes your pelvic floor muscles.  In fact, your Deep Core Stability Muscles include the pelvic floor.  Having strong pelvic floor muscles help support your overall core stability and strength.  When you have a strong core, it helps with your overall stability, posture, and form, all of which make you a better runner and athlete.  If you want to be a faster and stronger runner, you should be doing your pelvic floor exercises.

●The pelvic floor supports your lower back (lumbar spine area) and your hips.  If your pelvic floor is weak, it further increases your risk of injury to this area (or other areas that are supported by the pelvis, lower back, and general core…like glutes, hamstrings, groin).  Doing pelvic floor strengthening can also help with any pain management you may have in your have lower back pain or pain in your hips.

●A strong pelvic floor will help with incontinence issues.  Just because you feel like you may need to urgently pee when you are exercising at a higher intensity doesn’t mean you’re exempt from training your pelvic floor.  Or that one time you sneezed and you felt like you needed to pee (or maybe you even leaked a bit of urine)…or even worse–you sneezed during exercise, that’s probably when you really noticed an issue.  Developing a stronger pelvic floor can help with any incontinence issues, no matter how minor they may seem. 

●A weak pelvic floor can make constipation worse.  The pelvic floor muscles are really a hammock of support for your bladder, uterus, vagina, and rectum.  So if your pelvic floor muscles are weak, these areas won’t function as well as they should.  When you train your pelvic floor, you are more able to have a healthy elimination.

●A strong pelvic floor helps with childbirth and postpartum recovery.  If you are thinking about having a child, whether you are a first time mom or not, having better control of your pelvic floor will help with delivery (it helps move the baby down the birth canal, and during the “pushing” phase of birth).  And doing pelvic floor exercises immediately after giving birth can be a great way to help regain strength in this area (again, it’s part of your core), and also promotes healing from any tearing sustained during childbirth.  Your pelvic floor muscles get stretched out in just a matter of hours during childbirth vs. the 40 weeks that it takes your abdominal muscles to stretch out, so it’s extremely important to begin a regular strengthening routine for your pelvic floor.  Once you are “cleared” for other exercise, having a well-established deep core routine and stronger pelvic floor muscles will be so beneficial to a mother’s mental and physical wellbeing.  While there is a lot of discussion in our culture about “getting our bodies back” and “getting rid of our mommy’s pooch,” working towards a strong pelvic floor should be the primary go-to exercise in the postpartum exercise routine.

●Your pelvic floor muscles will get weaker with age and non-activity.  Just like any other muscle, if you don’t focus on strengthening or using it properly on a regular basis, it becomes weaker over time.  And hormones won’t help, which is why postmenopausal women suffer more from pelvic floor dysfunction. 

So, how do you begin?  There are lots of variations, but the most basic one is that of a Kegel.  You can do this sitting or standing, anywhere and everywhere.  Begin by tightening your pelvic floor muscles, starting from the back to the front (anal sphincter to vaginal sphincter), and hold for a few seconds.  Then release, allowing your muscles to soften and then gradually relax for a few seconds.  Remember to breath throughout this process (have your breath start with your diaphragm, then chest), as you would when you are doing any other strength training exercise. You can repeat this sequence 10 times, and do 3 reps. You can gradually work up to tightening your hold for more seconds at a time, increasing the intensity of your effort, and the frequency of these exercise.  Like any strengthening routine, it takes time to see results.  But doing them on a regular basis, especially combined with diaphragmatic breathing, will eventually give you a stronger inner core.

For those that think they have more of a severe issue, the good news is there is additional help out there.  You can talk to your OB GYN (who should be checking your pelvic floor strength as often as they see you, but many of them do not), or you can also go to a Physical Therapist who specializes in the pelvic floor.  If you also practice yoga or Pilates, you can also talk to your instructor about additional exercises to do to help with pelvic floor awareness and strengthening.

In my own practice, I have found that incorporating them into my daily activities like putting my makeup on, eating breakfast, riding the subway, or washing dishes help me to be as regular about doing them as I am about brushing my teeth.  Aside from the stated benefits above, training my pelvic floor has helped me become more aware of my entire body, especially my core, and not just the “outer unit” muscles. As an athlete, it’s extremely important to be attune to not only the muscles that you think you may use in a specific exercise, but to be aware that your body is a system of interconnectivity.  If one area is (or becomes) weak, it’s going to eventually affect another area that is more dominant. The pelvic floor is unfortunately a very common weak area for most everyone, and yet if affects us in so many ways when we’re exercising or going about our daily lives.  The benefits of doing these exercises on a regular basis last a lifetime, so start today. 

Rachel Spurrier, Founder of Go & Glow, is an RRCA Certified Running Coach and Pre and Post Natal Corrective Exercise Specialist.  A seven-time marathoner and Boston Marathon qualifier, she is also a mom to a two year old and currently pregnant with her second child.