Hello Postpartum

Listen in as writer, filmmaker, and mother Crystal Green shares her vulnerable and powerful story of navigating postpartum depression in a society that didn't believe it even existed in the first place.

030 | Crystal E. Green, Filmmaker

No mother can fully prepare for what postpartum can bring. For Crystal, it brought grief, isolation, and the knowledge that sometimes, no one is willing to offer a hand in support.

Crystal's postpartum depression story

After losing her first child at seven weeks old, pregnancy became a scary word for Crystal. But with the delivery of a healthy and happy baby girl, there was light at the end of the tunnel. The anxiety and fear began to creep in when she found herself pregnant for the third time. And after her newborn son had to be rushed into emergency surgery three days after birth, the light that had been waning finally went out.

Is postpartum depression a mental illness?

32% of women have some sort of mental illness after they become a mother. Most of those who do are never clinically diagnosed. Postpartum depression can manifest in various ways and look different from person to person. So just because you do not show all the signs does not mean you aren't suffering and need support.

What to know about postpartum depression

Society weaves an elaborate story that moms are tough. That we should be able to "bounce back" after giving birth without a scratch. Because of this, most people believe it, and the warning signs are left unseen or diminished, leaving moms feeling unsupported and judged.

But if you feel something is wrong, no matter how small, don't be quiet. Our best advocates are ourselves. It is important to acknowledge when things have changed. When you are feeling unseen and swept under the rug.

There are people out there willing to listen, whether in your village or someone you've never met before.

What Crystal is doing to share her story of PPD

Crystal is writing, producing, and directing a story that reflects her own personal experience with postpartum depression. Lock the Doors is a film about one woman's journey through postpartum depression.

What you thought it would be like to be a mom might be nothing you've imagined. Crystal hopes this film will bring the reality of postpartum depression to those who choose to diminish it and help moms everywhere feel seen.

Topics Covered:

Anticipating anxiety (4:22) The spark for Lock the Doors (7:57) What postpartum looked like (11:37) Not allowed to experience what I was experiencing (18:34) The film journey so far (21:46) Don't talk about it (29:41) FInal question (33:44)

Additional resources

Explore the resources shared in this week's episode

Learn more about the film campaign Support Crystal's mental health fundraiser for The Blue Dot Project

Follow Crystal on Instagram at @crystale.green and @lockthedoor.film

Other helpful resources on postpartum depression

• Understanding and Defining PMADs
• This Book Can Explain Postpartum Depression to Your Older Child
• Identifying Postpartum Rage and How You Can Deal

A mom shares her honest stories and learnings of going from one kid to two and how it affected her mental health in ways she never expected. She shares what she wishes she knew and how you can be more prepared for postpartum a second time.

28 | Emily Adler Mosqueda of Postpartum 365

Since experiencing postpartum depression late in her second postpartum, Emily Alder Mosqueda has become an advocate for postpartum time.

Emily regularly shares peer-reviewed research on postpartum topics on her Instagram to shift the cultural understanding of how long the postpartum time lasts and the issues that can and do arise after six months postpartum.

Carley, the Founder of Hello Postpartum, is sitting down with Emily to hear about her personal experience of welcoming her second baby.

Listen in as they discuss the process of going from one kid to two, the differences in pregnancies for each person, and much more.

Going from one kid to two

No two pregnancies are the same, as society leads us to believe. Emily talks through many of the struggles she faced with her second pregnancy. Compared to her first, her general feeling of wellness and anxiety went from bad to worse.

Learning to cope with these changes took a lot of inner work, practicing coping methods, and yet another shift in the family dynamic.

Is the second child harder?

The second child isn't always harder, but there are many things mothers may not expect when bringing home another baby. Just because we have experienced pregnancy and raising a child does not mean that the second child will be a cakewalk.

Women are 20% more likely to suffer from mental health issues after a second child. But because most women see a second pregnancy differently than the first, many warning signs are missed, even by the health care providers we put our trust into during that time.

And remember, it is just as - if not more - essential to support your mental health as it is to support your family.

What to know about having a second child

Siblings need attention just as much as a new baby. It is important to set aside time for them, away from the baby, to keep the bonds between mother and child strong and avoid any unwanted jealousy.

Learning from your past experiences will help you better prepare for your postpartum recovery.

A good support system is probably more important the second time because the balance has shifted from focusing on one child to two. Having as strong of a postpartum plan as possible will help alleviate unwanted stress, and better prepare you for what's to come.

Hold the mother until she asks you to hold the baby.

What I've learned going from one to two kids

We never stop learning from our experiences. During a second pregnancy, there is less of a focus on what clothes my newborn will wear and more on supporting the health and wellness of mothers and their families.

Society places so much shame on certain emotions surrounding motherhood. But just because we don't possess all of the warning signs of mental health issues doesn't mean we aren't suffering. There are things you are tied to in motherhood that you have never been tied to before.

Dr. Andrea O'Reilly of Feminist Press stated that Motherhood is the unfinished business of feminism. It is a time to receive, not to give. Be open to receiving -whether from a therapist or a friend cooking for you - so you can slow down and focus on yourself.

Topics covered

The second time around (02:18) Older siblings and the second pregnancy (17:08) Pregnancy bandwidth (21:01) Postpartum support international (25:33) Certain emotions for women (35:15) Mother-centered feminism (39:36) References to perfectionism (46:29) The final question (48:00)

Additional resources

Explore the resources shared in this week's episode

• PMAD info
• Dr. Aron's book, The Highly Sensitive Parent
• Feminist Press: started by Matricentric Feminist Dr. Andrea O'Reilly featuring books on mothering and advocacy
• Follow Emily on Instagram @postpartum365 and @emilyadlermosqueda

Other family resources you might enjoy

1. Four Tips for Sharing the Domestic Load After Birth
2. How to Cope with a Toddler and a Newborn
3. New Baby? Six Tips on Setting Boundaries with Family

• A Board-Certified Ayurvedic Practitioner, AyurDoula, and CMT shares her insight on what a profoundly nourishing and healing postpartum period looks like from an Ayurvedic standpoint. You may be surprised to learn it's more than your food. Ameya Duprey of Shakti Care

  Ameya Duprey is a Board Certified Ayurvedic Practitioner, AyurDoula, CMT & Course Creator. She helps postpartum mamas fully heal from birth so you can stop feeling exhausted all the time!

  She offers individualized care based on your unique constitution and needs. She can help you achieve proper health and balance through simple methods such as a specialized Ayurvedic diet, lifestyle, massage, herbs, and more.

  A closer look at postpartum Ayurvedic treatment

  Ayurvedic is defined as the science of life. Pulled from centuries of Indian tradition, it's a practice that focuses on the five elements of the body; space, air, fire, water, and earth.

  These elements are known as doshas. They play a natural role that centers on a person's natural environment.

  Understanding the ayurvedic way of living in the world, depending on your dosha, helps one maintain the body's balance, health, and recovery during postpartum and beyond.

  Which dosha is high during postpartum?

  Because giving birth is such a taxing and trying experience, it drains the body of many of its natural fluids, leaving the body dry and undernourished. This experience is known as an imbalance of the Vata (air and ether), and all moms, no matter how they deliver, experience this imbalance after giving birth.

  The body also uses a lot of heat during birth, leaving the body in a cold state during postpartum—a mother in postpartum benefits from finding ways to rejuvenate and revitalize her bodies life force.

  The aim of Ayurvedic postpartum treatment

  Through ayurvedic treatment in postpartum, the aim is to understand and nourish the changes that your body has experienced. Becoming a mother hits the reset button on our lives and our bodies. Knowing your life will never be the same after birth can be hard to process for many of us.

  But looking at it from a different angle, the first 45 days could determine the next 45 years of your life. Ayurvedic looks at postpartum as an opportunity to start fresh, to come to the crossroads, and practice new ways to support your new self and, more importantly, your new life.

  In general, most people share the same imbalances after birth. So the same basics apply to those in postpartum recovery. Ayurvedic-friendly postpartum recovery foods

  The types of food that benefit mothers in postpartum focus on rejuvenation. There are five tastes: sweet, sour, salty, bitter, pungent, and astringent.

  The "S tastes" - sweet, sour, and salty - are the ones that will benefit recovering mothers most in postpartum by rebuilding tissue and rejuvenating the body, and oily foods, such as soups, help level your digestion. You also want to focus on foods that warm the body. Well-cooked and seasoned help replenish the heat lost from childbirth.

  And lastly, according to Ayurvedic practices, avoid eating frozen or canned foods. These foods are stripped of their freshness and depleted of their natural life force. The food becomes you after it is eaten, so the fresher the food, the more your body will benefit from all it offers.

  Topics covered

  What is Ayurvedic | 1:50 How to practice ayurvedic healing in postpartum | 5:57 Supporting your diet | 8:19 Other ways to support postpartum recovery | 15:58 Mama's Menu cookbook | 32:57 The final question | 37:58

  Additional resources

  Want to learn more from Ameya about Ayurvedic postpartum healing?

  Watch her free masterclass: How To Fully Heal From Birth Naturally, Without Feeling Stressed and Exhausted

  Explore Amey's cookbook Mama's Menu: Ayurvedic Recipes for Postpartum Healing

  Other postpartum resources you might enjoy
  • Mama's Mung Soup: Ayurvedic Postpartum Recipe for Lactation
  • The 8 Best Postpartum Teas for Healing and Recovery
  • An Introduction to Postpartum Ayurvedic Care

Listen in as a pelvic floor therapist and Carley chat about common postpartum pelvic floor issues including diastasis recti, pain with intercourse, incontinence, and why Kegels aren't usually the solution.

027 | Megan Rome of Rome Physical Therapy

It is important to understand what is going on but more importantly, WHY did it happen in the first place. Megan Rome is a Pelvic Floor and Obstetrics Physical Therapist. She believes functional treatments that you can use every day is the key to getting your life back.

She has continued her research and training in Pelvic Health, obstetrics, and breast cancer across the country over the past few years. Megan is privileged to make changes for those in need in order to decrease pain, dysfunction and even fear!

Topics covered

Assume Nothing is Normal (1:29) Pain with Intercourse (3:39) Help with Pain (5:57) Why isn't Pelvic Floor Therapy Standard? (10:42) What is Diastasis Recti and How to Know if you Have it (14:45) Pelvic Floor Pressure Management Tips (18:51) Self-check Signs (21:59) Leakage is Normalized (33:06) Not Using Kegles Correctly (34:00) Two Levels of the Pelvic Floor (40:00)

A Speech Pathologist and a breast-turned-bottle-feeding mom shares her professional and personal views on why bottle-feeding isn't as simple as "stick a bottle in their mouth" and what you can do to create the best bottle-feeding experience for you and your baby.

026 | Mallory Millett of The Feeding Mom

The stigma surrounding bottle-feeding can feel intimidating. Many mothers are belittled on their decision to choose a bottle over the breast, even when it's one they may have no choice but to make.

But the bottle isn't a wrong way to feed your baby.

I chat with a speech-language pathologist and bottle-feeding advocate, Mallory Millet, about how backing the bottle is as healthy and beneficial as supporting the breast.

Mallory shares her experiences about why choosing one over the other shouldn't matter. When it comes to you and your baby's health, there is more than one way to parent.

About Mallory

Mallory Millet is a Speech-Language Pathologist by trade. She's also an Infant Feeding Specialist.

She found her passion in working with moms with babies with feeding issues ranging from oral motor development, reflux, bottle choice, positioning, schedules, etc. If you are a mom struggling with feeding or a new mom and have questions or want to be prepared, please reach out to her for support.

Topics covered

02:13 | Bottle-feeding stigma 09:09 | Choosing the bottle 17:03 | No baby cares 17:57 | Tips to get started 21:23 | Cluster feeding 25:28 | Building a relationship with your baby 32:06 | Medial society 35:41 | Final question for Mallory

Additional resources

You can find out more about Mallory and her work on her website, The Feeding Mom.

Other bottle-feeding resources to explore

• The Must-Know Basics of Preparing Formula
• Difficulty Bottle-Feeding Baby? These Tips Will Help
• Advocating for Your Rights as a Formula Feeding Parent

Listen in to hear why the modern mother feels like she needs to be the one calling all of the shots regarding child-rearing and how to stop that behavior in its tracks before it's too late.

Listen in to hear why the modern mother feels like she needs to be the one calling all of the shots regarding child-rearing and how to stop that behavior in its tracks before it's too late.

025 | Brenna Ruiz of What About Mamas

Sometimes, as mothers, we feel that we need to do it all. And when we let someone else - a partner, family member, hired support - we feel the urge to hover and dictate how things should look.

You might even fall into the trap of thinking that you - as the mother - are the only one qualified enough to care for your child, because, if you don't, something could go "wrong."

That is maternal gatekeeping.

Brenna Ruiz (a mom blogger and self-care advocate) and I take a deep dive into stigmas surrounding maternal gatekeeping. Including how we can stop ourselves from falling into the trap and what we can do to communicate better and advocate for ourselves. We also talk about how it really does take a village to raise a child.

Brenna also shares her experiences to show us what maternal gatekeeping can do to a relationship and how motherhood doesn't look the same for everyone.

About Brenna

As a self-care advocate, professional writer, and mom of one from Minnesota, Brenna started her blog, What About Mama's, after having no idea how to take care of herself after having her son.

Topics covered

1:24 | What is Maternal Gatekeeping? 5:22 | Letting go of the control of maternal gatekeeping 12:54 | The breaking point 19:53 | This is on you 23:29 | The kids are alright 27:16 | Recovering from burnout 31:28 | Final question for Brenna

Additional resources

Connect with Brenna on her website, whataboutmamas.com. You can also read her article on how she stopped maternal gatekeeping to learn more.

• How to Get Your Husband to Help with the Baby
• Feeling Resentment Towards Your Partner? Here's Why
• The Benefits of Skin to Skin with Dad

Recovering from birth is intense, and the food we eat as new mothers is often overlooked or undervalued. This episode dives deep into the best postpartum foods you can eat to recover, heal, and nourish yourself. 024 | Morgan Holden, Certified Baby Nutrition Consultant

Taking care of yourself postpartum is not an easy task. When it comes to your nutrition, eating nutrient-rich foods that support your immune system and mental and digestive health can be critical to your postpartum recovery.

But where do you start?

Madison Holden, RN and nutrition expert, is here to fill us in on some postpartum nutrition secrets that are easy to digest. It's not about how we look on the outside but what is filling our cups for ourselves and our families on the inside.

This podcast is all about empowering new and seasoned moms in making their nutritional health a priority and letting them know it's not impossible.

About Madison:

Madison has been married to her husband for almost four years, and they have a little girl born in July 2019. Harper is the center of their world.

As a family, they love to spend time playing outside, traveling, and eating yummy and nutritious foods.

She loves to read, bake, and try new recipes. She loves to stay active, and most days, you can find her on the Peloton. She is very passionate about helping others, especially when it comes to postpartum nutrition and baby nutrition.

Topics covered

2:07 | Nourishing your postpartum body 4:57 | Postpartum experience 8:08 | Top 3 foods for postpartum recovery 13:45 | Go-to easy meal ideas 19:37 | The stigma around postpartum 28:09 | Final question for Madison

Additional resources

You can connect with Madison by visiting madisonholden.com.

Other postpartum nutrition articles you might enjoy

• Nourishing Pre-Made Meals for New Parents
• Common Postpartum Depletion Symptoms
• 5 Ways to Improve Postpartum Energy with Food

Plus, a closer look at D-MER, everyday breastfeeding struggles, and a personal story of pelvic organ prolapse. 023 | Christina Alulis of Full Hearts Lactation

Societal pressure is no laughing matter. When it comes to breastfeeding, many mothers feel alienated or shunned for choosing what is best for their baby and themselves.

Trust me; you are not alone.

Lactation consultant, Christina Alulis, shares her motherhood journey and expertise in supporting mothers in making these hard decisions.

Christina emphasizes how no two mothers and babies are alike. Looking past what is considered 'the right way' can be difficult, but support is out there.

It's not about what society thinks is right, so I hope this episode helps shed some light on navigating these decisions in motherhood.

Christina is a Philadelphia-based Board-Certified Pediatric Nurse Practitioner, an International Board-Certified Lactation Consultant, and a breastfeeding mom of two.

With 13 years of experience in pediatric healthcare, she is thrilled to offer individualized newborn and lactation support services for new and expecting families in the privacy of your own home.

After recently relocating from Center City to Wynnewood, PA, Christina is excited to now offer in-home support to Main Line area families in addition to Philadelphia families.

Topics covered

02:07 | Throwing in the towel on breastfeeding 07:08 | Red flags for breastfeeding support 15:21 | It might not work 18:58 | Feeling the pressure 24:47 | D-MER 33:08 | Final question for Christina 36:58 | Unexpected happenings

More episode resources

Learn more about Christina and her work by visiting her website fullheartslactation.com.

Breastfeeding resources

• 16 Must-Know Breast Pumping Tips for New Moms
• Our Tips on How to Stop Lactation Naturally
• Difficulty Bottle-Feeding? These Tips Will Help

Sleep is an essential part of overall health and wellness. So if you are looking for ways to get better sleep - for you and your baby - listen in now. 022 | Yasmin Johnston of Mindful Sleep

You deserve better sleep.

Sleep is something that most parents don't get enough of, especially with young children. Getting better sleep is essential to the health of both you and your family, and here's why.

Yasmin Johnston is a sleep consultant specializing in helping families get their sleep back.

Through her experience, Yasmin talks about the signs of sleep deprivation, the risks it could pose, and the first steps you need to take if lack of sleep is affecting your life.

Sleep is essential and an essential part of your health. So if you are looking for ways to get better sleep, listen in.

About Yasmin:

Yasmin is the founder of Mindful Sleep, a proud pilot wife, and mom to two wild boys who sleep through the night in their room every night.

Once bedtime is done, she knows she'll get a couple of hours to herself or spend with her husband, Kevin, to unwind. She loves waking up before the kids to enjoy her coffee (fresh, not microwaved for the 3rd time) while the house is quiet and read.

Yasmin was a sleep-deprived mom before starting her consulting journey. Her second son would wake numerous times each night, and being a breastfed baby, they always resorted to nursing back to sleep. She was depleted.

She spent countless hours trying to read sleep training books and google ways to help my baby sleep, as I'm sure you have! Now, she supports other families living through that shared experience.

Yasmin takes a holistic approach, taking sleep, nutrition, parents' schedules, comfort levels, and needs in mind. She also likes to focus on the parents once their child is sleeping better.

She encourages mom to do something she truly enjoys after the baby is asleep. Then encourages an at home date night to help nurture that relationship between the parents.

Topics Covered:

1:45 | Sleep deprivation 3:25 | When to reach out for help 5:50 | Yasmin's story 12:39 | The health effects 18:05 | The first piece of advice 24:23 | Sleep training your baby 30:17 | Three tips to help support you and your partner 33:28 | Final Question

Additional sleep resources:

Interested in hearing more from Yasmin? Check out some of her resources for parents looking to gain sleep support:

• Sleep and Separation Anxiety Guide
• Nursery Safety Checklist
• How your Newborn's Sleep Works
• Sleep and Travel Tips

Other articles you might enjoy

• You're Not a Bad Mom; It's Just a Sleep Regression
• How to Survive the Four Month Sleep Regression
• Postpartum Sleep Deprivation and Its Effects on the Family

1 Listen in as a pediatric nurse practitioner and certified sleep consultant shares why sleep regressions happen and what you can do to set your newborn up for sleep success. And no, the answer isn't a sleep schedule. 021 | Kelsey Alford of Nested Sleep

Nothing beats a good night's sleep.

But for some mothers, that is easier said than done. I chat with Kelsey Alford, a certified sleep coach, about the ups and downs of sleeping with a new baby.

Kelsey highlights the sleep milestones all children go through and emphasizes that the natural growth and development of your child does not reflect your abilities as a mother.

These are challenges every mother faces with their growing baby, and Kelsey gives us a window into how to cope with sleep regression, the factors that come into play, and how we, as mothers, can utilize sleep to help keep ourselves healthy and far less stressed.

Meet Kelsey Alford

Kelsey is a mama of two, a pediatric nurse practitioner, and a trained professional in sleep. Her personal and professional experiences lead her to help your family sleep better.

Her passion is teaching families how to navigate the world of sleep using the best evidence-based techniques. She has a doctorate in nursing and believes that the best way to spread sleep knowledge is by individually working with clients to create a rested home.

When she's not working with clients here at Nested Sleep you can find her chasing her toddlers around the beautiful city of Seattle with a cup of cold coffee in her hand.

Topics Covered:

1:46 | Why sleep regression happens 3:26 | The first thing 9:20 | Factors of a good night's sleep 14:17 | 18-24 mo sleep regression 18:16 | Realistic expectations 23:35 | Mom's falling back asleep 28:04 | No schedule required 33:12 | Every baby is different 35:56 | Final question

Additional baby sleep resources

Learn more with other articles from Kelsey over at the Nested Sleep.

• Support the Development of Baby's First Sleep Schedule
• Sleep for 4-6-Month-Olds
• Nursery Check-list and Newborn Sleep Guide

Other resources you might enjoy

• Tips on How to Survive the Four Month Sleep Regression
• Why Are Moms Always Tired? It's Not Just a Lack of Sleep
• Newborn Baby Sleep Basics: What You Need to Know