The Amazing Benefits of Yoga for Postpartum Depression

Yoga is known for it’s amazing mood boosting and stress reducing benefits.

Using yoga for postpartum depression can help to improve your overall mood and well-being. Adding yoga into a regular self-care routine is a simple change that can make a big difference. Since it is a low-impact way to exercise, it can be safe for mothers who are pregnant or recovering from childbirth. It’s also a great exercise to do with children or babies around because they love to watch and sometimes even follow along.

In this guest post from Meera Watts of SiddhiYoga.com, you can learn about all the amazing benefits of yoga for postpartum depression.

There are a variety of benefits yoga has displayed. It has been used for centuries for good reason. Instead of using prescription medications, there was the development of yoga to manage physical and mental problems. So it is that yoga can help us in the modern world with depression, stress, and mindfulness, because maintaining good mental health should always be a priority.

You are more prone to nurturing yourself when you create body awareness and of course mind awareness. You won’t beat yourself up anymore and let your ego dictate how you’ll feel. Yoga is a deeply grounding practice that brings out your truths. As your heart opens more and you learn about who you really are, you’ll have a profound sense of self. This can only create a place of self-love.

Here are the benefits of yoga for postpartum depression that you might not know about.

• Reduction of the impact of stress in your daily life.
• Assists with anxiety and depression.
• Teaches you to self-soothe yourself with techniques like meditation, relaxation, and through the exercise aspect of the practice.
• Energy is improved.

Yoga and Depression

The physical things in yoga will have your body moving in all sorts of directions. You get a gentle workout, a core workout, and learn to breathe properly. Then, you’ll do meditation. Yoga teaches you a lot and taps into your mind, body and soul. It can be helpful with depression and the symptoms. For example, yoga helps you to concentrate and helps you with your energy levels. These are common problems of depression that are solved through yoga.

Yoga helps you to manage any mental and emotional problems you’re dealing with. Conditions and disorders that can lead to depression such as chronic pain can be relieved.

Improve Your Mood

The reason we experience things like depression and anxiety is due to unbalanced levels of certain chemicals in the brain. Serotonin is something that makes us happy and gives us energy. When we don’t have enough, we can feel down. Yoga naturally helps to increase serotonin levels. Yoga is gentle so even if a person does feel low, they can go to a class and get the nurturing benefits. The fluid nature of the moves you do can evoke a nice feeling. As your body moves, you become more conscious of that, instead of how you feel emotionally.

Warrior poses can make you feel powerful. That is not a feeling that someone with depression usually feels. You will also concentrate on your breathing which can bring you more energy.

Reducing Stress and Anxiety

Yoga works to increase your heart rate. Through breathing and encouraging blood to flow better with poses, it can change time between heartbeats. The relaxation response will dominate over the stress response in the body. The body gets better at monitoring itself and fighting against stress. It also reduces levels of cortisol that are released in the body. When you do get anxious, you cause the body to overproduce this chemical. When you have too much in the body, it can cause damage to the mind and body.

Yoga lowers your blood pressure and makes it easier to breathe. When you learn how to do deep breathing in yoga, you can immediately relax yourself. You also increase your pain tolerance by reducing stress. Stress has been shown to lower your pain tolerance.

Everything You Need to Know About Postpartum Anxiety — .

Yoga and Mindfulness

A big part of yoga is learning to be mindful. This is the key to solve any negative feelings you have. As you learn to just observe the ego mind instead of going down to its level, you can manage any storm. It is the ego that says you’re not good enough, that you can’t do something, or that there’s something to worry about.

Almost nothing it tells you has any true purpose and it can lead you to feel extremely angry, sad, anxious, or afraid. The funny thing is, the ego is basing it’s reality on your past situations. Say you’re triggered by a smell, this is the ego searching for an experience that occurred with a relate-able scent. If the memory is a good one, you feel happy. If it’s a bad memory, it can make you feel instantly terrible.

Meditation Tips for People Who Hate to Meditate — .

Mindfulness is being aware of the emotional pain or the physical pain that manifests in you when these things happen. You may not be able to remember what happened when you were five that created sadness from a smell. You can scan your body and be aware of what the brain is saying.

Even just witnessing your thoughts can calm the rest of your body down. Your ego doesn’t have a chance to berate you. When you’re kinder to yourself, you are less likely to do things like emotionally eat or get angry at people who don’t deserve it.

Medical studies and scientific research say that meditation and mindfulness has neurological benefits.

Yoga works on the body and through the breath to create a centered mind within you. Stress is decreased and so is depression. You will experience a higher quality of life with that open heart you’ve created. Then you’re not prone to fear and self-doubt.

Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and others. She’s also the founder and owner of SiddhiYoga.com, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh and Dharamshala) and Indonesia (Bali).

For more information, view her website at www.siddhiyoga.com and follow her on social media.

How To Fight Snoring During Pregnancy

Snoring during pregnancy is something that many women experience, even if they’ve never had a problem with snoring before. The added weight gain and extreme exhaustion are often to blame. In most cases, snoring during pregnancy goes away after birth, but sometimes it can become a permanent and chronic problem.

In this guest post from Robert J. Hudson of SnoreNation.com, learn about the different ways to battle snoring during pregnancy.

How to Fight Snoring During Pregnancy — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Pregnant women undergo tremendous physical changes during, as well as after, pregnancy. Snoring is something that is commonly noticed in all pregnant women. Although harmless in nature, snoring during pregnancy can get a little annoying after sometime, especially for the partner. In this detailed article, we will take you through some effective remedial measures you can take to get over this irritating problem!

What causes snoring?

When you’re fast asleep, your mouth’s soft palate, which is situated on the mouth’s roof gets relaxed. Passage of air through this relaxed palate causes it to vibrate and produce the snoring sound. Such snoring is quite commonly found in both women and men. However, when it comes to pregnant women, they are bound to snore more aggressively and often, compared to normal women and men.

It must be noted that snoring during pregnancy can become quite embarrassing and may turn out to be a major problem for the partner. Hence, it is essential to tackle it at its root and do away with it as soon as possible. The rate and intensity of snoring may increase dramatically in pregnant women as their term progresses. It may also indicate that the person is receiving reduced supply of oxygen.

Let’s now get to the well-known causes and remedies of snoring problem in pregnant women.

Pregnant women need to be very careful about what they eat, including the medications and food. It is not advisable to start consuming just about any OTC (over the counter) medicines and/or supplements without consulting a qualified gynecologist. If not addressed in time, the snoring problem can turn chronic and in some cases may even hamper the proper growth of the fetus.

6 Common Pregnancy Misconceptions and Mistakes — .

Following are some important reasons why pregnant women snore all the more, along with the remedies.

The posture in which you sleep has a lot of effect on the snoring habit. It is advisable that you sleep in a comfortable posture to avoid putting any pressure on your normal breathing. Try sleeping on your side, instead of back and keep an additional pillow under your head to improve air passage, and ensure that you are sleeping on a comfortable mattress.

Disturbed sleeping patterns are also one of the most often noticed causes of snoring during pregnancy. Insufficient sleep can cause an expecting mother to experience major hormonal and emotional changes.

Consumption of caffeinated drinks or alcohol can also disturb the sleep patterns. If possible, avoid alcohol and caffeinated drinks at all costs during your pregnancy. These can be very harmful for the child. Instead, opt for cold milk just before you go to sleep. Having a tablespoonful of olive oil each day is also known to have positive effect on snoring.

12 Thoughtful Gift Ideas for the Sleep Deprived Mom — .

Experienced gynecologists throughout the world encourage pregnant women to indulge in short morning and evening walks. Going on such walks can have a positive impact on your breathing and improve the oxygen supply to your body. Performing certain breathing exercise on a daily basis can also prove to be quite effective in overcoming the snoring during pregnancy.

Weight gain is something that all women go through when they are pregnant, and it is one of the most significant causes of snoring during pregnancy. As their body mass increases with each passing day, pregnant women undergo expansion in their muscles. The muscles located in their throat and nose also undergo expansion, which can contribute to the snoring habit. Although this is something that is inevitable, you can definitely manage it better to prevent it from becoming a hassle in your everyday life.

*Please keep in mind that if you follow any weight management routine during pregnancy, it should not interfere with your body’s nutritional requirements. It’ll be better if you consult your gynecologist and perform some mild exercise on a daily basis to address the weight gain problem in a safe manner.

Sleep apnea is another important health condition that causes the snoring problem in pregnant women. This condition can develop if the woman is experiencing some kind of obstruction inside her nasal passage and doesn’t take timely medical care for its treatment. Such obstruction can reduce the oxygen supply to the brain, possibly resulting in many undesirable complications. In worst cases, sleep apnea can delay the development and growth of a fetus.

Hupnos, The High-Tech, Anti-Snoring Mask — .

Many women who develop snoring during pregnancy are found to be also suffering from pre-eclampsia. Pre-eclampsia is a medical condition in which the pregnant woman’s blood pressure may shoot up every now and then. Its other physical symptoms are liver malfunction, severe headaches, swelling in the extremities, excessive protein in urine etc. If left untreated, pre-eclampsia can lead to complications for both the child and the mother, even putting their lives at risk in some cases. If diagnosed and treated in time, this condition can be controlled effectively and snoring can also be stopped as a result.

Apart from using the treatment methods detailed above, you can also obtain relief from the snoring problem by opting for an anti-snoring mouthpiece, pillows, or nasal strips. Please remember that snoring during pregnancy can be problematic both for your baby and you. If you have tried and tested every method under the sun and are yet experiencing recurring episodes of snoring, contact your obstetrician or gynecologist immediately. And as soon as you find out that you are expecting, subscribe for monthly Bump Boxes to make your pregnancy go smoothly. Here’s wishing you a snoring-free, safe and healthy motherhood!

Written by Robert J. Hudson, SnoreNation.com

Chief editor at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed over-eater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!

5 Unbelievable Facts About Breastfeeding

This guest post by Erica Johnson from Inner Parents highlights five facts about breastfeeding that are sure to encourage any lactating mother that she’s doing what’s best for her baby.

The breastfeeding relationship can provide a wonderful bonding experience between a mother and her infant. Nursing is also deeply comforting to most babies, helping them relax and drift off to sleep. The benefits of breastfeeding are not just emotional, however. Breast milk is a complex and dynamic substance that science is only beginning to understand.

Here are five facts about breastfeeding that prove what a truly unbelievable feat a woman’s body is capable of producing.

5 Unbelievable Facts About Breastfeeding — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

1. Breastmilk Contains Substances That Cannot be Recreated in Formula

Hormones, living immune cells and enzymes are exclusively supplied by breastmilk and are perfectly suited to each individual infant’s needs. Human milk contains several different types of proteins in concentrations and forms that are easily digestible. While minerals like calcium and iron are present to a lesser degree in breastmilk than in formula, they are in such readily available forms that the baby ends up absorbing a greater amount. The immune properties in human milk also bring the benefit of easier storage and less worry compared to formula.

Breastfeeding with Postpartum Depression — .

2. Breastmilk Boosts Baby’s Immune System

Breastmilk is filled with a wide array of immune factors that help protect babies from viruses and bacteria. The specific antibodies the mother supplies provide tailored protection against microorganisms commonly found in the environment the baby is entering. The transfer of antibodies continues even once weaning has started: As baby begins to eat more solid food and less milk, the concentration of immune factors in the breastmilk increases.

3. Milk Composition Fluctuates Continually

Babies often can’t help falling asleep while nursing, but it is not just the act of nursing that encourages sleep. Studies of breastmilk samples have shown that certain sleep-inducing components are present in greater amounts during the evening and nighttime hours. The milk’s make-up changes even over the course of a single feed. At the beginning of a nursing session, the milk is high in lactose, low in fat and perfect for quenching baby’s thirst. Closer to the end, the lactose level decreases and the fat level rises, giving the baby a kind of “dessert” that keeps them full and satisfied until the next feeding.

4. Breastfeeding Burns More Calories Than Pregnancy

During the third trimester, approximately 300 more calories are required daily to support the growing baby. While breastfeeding, the mother will need 500 extra calories to produce breastmilk. Breastfeeding mothers often find it easier to lose the pregnancy weight, and nursing also helps the uterus return to pre-pregnancy size by stimulating stronger and more effective uterine contractions.

5. Breastfeeding Reduces Cancer Risk

Women who breastfeed their babies have been shown to have a lower risk of developing breast cancer later in their lives. Scientists believe this protection stems from the fact that estrogen levels are lower while breastfeeding continues. In addition, breastfed babies have lower rates of obesity throughout their lives. Since obesity is a significant factor in several types of cancer, the baby also is placed at a lowered risk of cancer in their own lives.

What do you think of these facts about breastfeeding? Did any of them surprise you? While breastfeeding has some incredible benefits for both mom and baby, it’s important to consider your own mental health as well. Breastfeeding may not always come easily for all moms and babies. There is a lot of help available, including online breastfeeding courses and in home lactation consultants.

The Tormented Life Of A Mother Suffering With Endometriosis

Many women with endometriosis are infertile, but for those who can have kids, it can be an entirely different kind of hell.

I recently came across a post from Coins & Babble about a day in the life of a chronically ill mom. Like myself, T suffers from endometriosis. Reading about her daily struggles made me realize that my case was not a unique one. It’s one that too many mothers experience.

Without hesitation, I asked T to write a guest post for Running in Triangles about being a mother with endometriosis.

The Tormented Life Of A Mother Suffering With Endometriosis

A guest post by Tifanee from Coins & Babble

Endometriosis. It may not be a word you’ve heard before. But I know you’ve heard the word mother. Take a walk in my shoes.

The Tormented Life of a Mother with Endometriosis — CoinsandBabble.com

Endometriosis Reality

Endometriosis is a chronic condition where endometrial-like tissue is found outside of the uterus.

What happens to a woman with Endometriosis is SO much more than that though. It feels like you have hundreds, sometimes thousands of blisters on your insides. Imagine that. Think for a minute of the pain you have when you have an open blister while wearing your heels but you still have to walk in them. Now, imagine walking with those blisters covering your insides. It’s excruciating pain every minute of every day. Endometriosis causes extreme fatigue and usually a low immune system. Most of the time in the bodies of women with Endometriosis, their organs are eventually completely stuck to each other.

When you get your period, plan to take the next two weeks of life off. For the most part, you’re bed-ridden. I would like to take this opportunity to say, I have a high pain tolerance. I went through 27.5 hours of labor drug-free. The pain I experience with Endometriosis still causes me to be bed-ridden. Don’t think the women diagnosed with this horrendous illness are wimps, they’re probably some of the toughest ladies you’ll ever know. The pain is so bad, your willing to burn your skin with a rice bag just to distract from the pain inside.

Among the many symptoms of Endometriosis, one of the most talked about is infertility. I truly feel pain in my heart for those women who aren’t and haven’t been able to have children because of Endometriosis.

But today, we’re going to talk about the women who WERE able to have children…

10 Important Warning Signs of Endometriosis — .

Being A Mom With Endometriosis

Two-thirds of the women who are diagnosed with endometriosis will be able to have children at some point in their lives. For me, that was early in my life. If I’d have waited to have children I wouldn’t have been able to grow them myself.

While I would never change my three beautiful babies, being a mom to them while struggling with Endometriosis is the hardest part of my life. I feel a ridiculous amount of mom guilt to start. In one of my previous articles on Endometriosis, I talked about the fact that I have less energy than someone going through treatment for cancer. One of the hardest parts of my life has been not being able to get out of bed to be with my kids.

As a mom, especially when your kids are little, your sole purpose in life is them. Not because it HAS to be, because you want it to be. But for me, Endometriosis has made that impossible. It has ripped away moments and delights with them that I can never get back. That I will never have a chance at again. This breaks my heart inside. It makes me sick to my stomach and furious.

9 Reasons Why Mothers Don't Speak Up About Chronic Pain — .

My youngest daughter is almost five and most of our days together are spent in bed. When we play games, they are usually from my bed. She brings connect four to my bed and we set it up on the box for a steadier surface and play. It’s wrong and unfair, not only for her, for me as well.

My children go through the stress of this unimaginable illness with me. They’ve had to watch me deteriorate and suffer knowing that nothing can be done. It’s almost enough to completely break me when I think of that. But, of course, I’m a mom and I won’t let anything break me. I will struggle and suffer through torment with a beaming smile on my face to participate in field trips. I will hide the bags and tear stained face with my professional makeup so I can watch them in swimming lessons. I will build a snowman outside while I’m in agony inside.

Hysterectomy: A Chance at Freedom from Endometriosis — .

Is This It?

For a mom with Endometriosis, there is no staying in bed all week during a bad week. There is no catching up on the housework later or skipping dinner. You get up and show up no matter what. Until you face the unimaginable reality, that you just can’t. You don’t know what you’ll do, but you know you can’t do this anymore. If you have to live through this anguish for one more minute you will plunge into your despair and let it take over.

You go for tests and you try hormone treatments. You finally decide your body will never again be the remarkable body it used to be. It will no longer be a body that can support the life of another. To be able to keep any type of life you have now, you need to get rid of the organs that held and grew your precious children for the first part of their life.

Battling Endometriosis While Suffering From Postpartum Depression — .

At first, it doesn’t seem like a big deal. Plenty of women get hysterectomies. It’s not talked about a lot, but it’s absolute misery for me. Knowing that soon, my body won’t be the body I have had my whole life. I will never be able to have a precious sweet baby inside my womb. My pelvis will be dark and empty and filled with the monster Endometriosis.

This is my tormented life of a mother suffering with endometriosis.

T…

Endometriosis Resources

Endometriosis.org – the official website

Endomarch.org – The 2018 Worldwide Endometriosis March is scheduled for March 24. Get more information and donate to Endo research.

Nancy’s Nook Endometriosis Education Facebook Group – a great resource for endometriosis support and medical information

Endometriosis Support Group – a Facebook group with over 12k members offering support and advice for women with endometriosis

Hystersisters.com – Hysterectomy support and information

The Ultimate Guide to Breastfeeding Positions

Being successful at breastfeeding can be as simple as finding the right position.

Certain breastfeeding positions work better for some than for others, depending on the situation and your comfort level. It’s a good idea to try out various different breastfeeding positions until you find one that is comfortable for you. You may even use a combination of breastfeeding positions in a single feeding or throughout the day and night.

Check out this guide to ensure that you are utilizing all the breastfeeding positions correctly and getting the most out of your breastfeeding experience.

The Ultimate Guide to Breastfeeding Positions — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Most Common Breastfeeding Positions

1. Cradle and Cross Cradle Nursing Position

Both are the most common nursing position of all time where you carry your baby within your arms to breastfeed.

Cradle hold

In which your baby is lying on the forearm of the same breast you use to breastfeed (i.e. if you breastfeed from the right breast, your baby is held with your right forearm and vice versa).

Cross-cradle hold

The same as cradle hold except your baby is on the opposite forearm of the breast you use to breastfeed (i.e. if you breastfeed from the right breast, your baby is held with your left forearm and vice versa).

Breastfeeding Positions - Cradle Hold — Cradle Hold Breastfeeding Position

Important notes

- - Your baby is on their side with their head and neck in the same straight line. In other words, if your baby’s neck is tilted down, the swallowing process would be hard which affects the milk extraction negatively and hence your milk supply.
  - Your breast is at the same level at baby’s head.
  - Always keep your baby’s head free to move back to enable them to catch your breast deeply and widely.
  - Baby’s stomach should be placed against your stomach.
  - Baby’s legs are around your waist for more comfort and control.

2. Football Nursing Position

This position gets it’s name from the way football players carry the ball under their arm. Your baby is on their side or back and their head is between your armpit and the breast they are feeding from. Baby’s body is wrapped around your side and back.

Important notes

- - This particular position is preferred if you have had a c-section as it does not place any additional weight on your abdomen.
  - You can also try a double football hold for breastfeeding twins at the same time.
  - Try to keep your baby’s legs away from any solid surface such as the back of the chair or sofa. That is because of a natural reflex called the stepping reflex, when their legs step on any solid surface, they instinctively push against that surface. This makes the latching process hard and unstable.

3. The Laid Back Nursing Position (it is also called Biological Nurturing)

With this position, you are lying on your back in a semi-reclined position by using two pillows under your head and neck and your baby is positioned along your body. In this breastfeeding position, you can use gravity to help baby latch, without the need of pillows or extra effort to support.

Breastfeeding Positions - Laid Back NursingHold — Laid Back Breastfeeding Position

Important notes

- - It is the most recommended position after birth and within 1 hour.
  - The biological nurturing helps your baby to self-latch by searching for your nipple.
  - This is a great breastfeeding position to encourage skin to skin contact, which can stimulate a let down as well as help you bond with baby.
  - This position is also suitable for moms after c-section, simply rotate the baby 90° degrees clockwise or counterclockwise to avoid the weight on your abdomen.

4. The Side-Lying Nursing Position

Nursing while side lying is another in-bed breastfeeding position which is great for breastfeeding in the middle of the night. You simply lay beside baby in bed or on a flat, stable surface and they can nurse while lying on the bed beside you.

Breastfeeding Positions - Side Lying Hold — Side Lying Breastfeeding Position

Important notes

- - It is suitable if you co-sleep with your baby.
  - Once baby is latched, keep the tummy to tummy contact using your free hand by pushing his body gently into yours.

5. Koala Hold or Upright/Sitting Nursing Position

In this position, your baby is sitting upright in front of you. Make sure to support their neck and shoulders with your hand on the same side of your used breast. The other hand is to support your breast to help baby latch on properly.

Breastfeeding Positions - Koala Hold — Koala or Upright/Sitting Breastfeeding Position

Important notes

- - This is a good breastfeeding position to use when your baby is older than 1 year.
  - This position can help if you have a fast/strong milk ejection letdown reflex.
  - If your baby has acid reflux (GERD: gastroesophageal reflux disease), this position can help reduce symptoms during feedings.

Additional Information

After birth, make sure to get your baby checked from a professional health care provider for any anomalies within their mouth like tongue tie or cleft palate. In such conditions, you may need to use specific positions in order to achieve breastfeeding success.

Pick the quietest and the most comfortable room in your house for breastfeeding. Relaxation has a positive effect on the breast milk supply.

Try using breast massage before latching to enhance the blood circulation within your mammary glands.

Make sure to utilize breast compression while breastfeeding to ensure that your baby is getting more of the fattier hind milk with each feed.

It is highly recommended to shift between different breastfeeding positions until baby is done nursing, and your breast have been emptied.

Always support your head, neck, and shoulders using pillows to avoid back pain. And remember that any type of pain would put you under stress which decreases your milk supply.

During breastfeeding, make sure your baby’s nose is free and you can pass one finger between their nose and your breast. You also want to make sure that baby’s chin is pressed up against your breast. These are signs of a proper latch.

Consider taking a breastfeeding course for additional tips, resources and information. I recommend Milkology online!