There’s a lot to know when you’re pregnant and getting the right nutrients for you and your baby should be a top priority. We know we need Omega-3s for our brain but are they safe during pregnancy? And where should we get them from?
Well, it turns out that Omega-3s are vital for a healthy pregnancy. Research has linked insufficient levels of omega-3 in pregnant women to premature birth, increased risk of preeclampsia, and low birth weight in newborns. You don’t want any of that, mama. Let’s learn more.
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Why do Omega-3s matter?
Omega-3 fatty acids are essential nutrients for our health and development and support the functioning of nearly every aspect of our bodies. Of the Omega-3s acids EPA and DHA are two of the most beneficial – together they’re responsible for a number of unique health benefits. EPA supports the heart, immune system, and inflammatory response, while DHA supports the brain, eyes, and central nervous system. The catch? Omega-3s can’t be synthesized by our body and instead must be obtained through dietary means. (Cue frantic googling.)
Unfortunately for most Americans, our western diets are intrinsically low in Omega-3s. In fact, the majority of us don’t consume enough DHA or EPA and should seek some form of supplementation.
This imbalance is particularly true for pregnant women. Because Omega-3s must be derived from a dietary source the fetus uses any omega-3 consumed by the mother to support its development in the womb. As a result, pregnant women are much more susceptible to omega-3 deficiency. Why is this important for expectant moms? Below are the three main reasons.
Number 1: Preterm Pregnancy Health
Research has linked insufficient levels of omega-3 in pregnant women to premature birth, increased risk of preeclampsia, and low birth weight in newborns. A study conducted in the Faroe Islands, where women consume a high intake of marine omega-3, compared their gestation period and newborn birth weight to that of pregnant women in Denmark.
Babies born to mothers in the Faroe Islands had higher birth weights than babies from Denmark, and Faroese women, when compared to Danish women, had an increased gestation period of approximately 5.7 days.
Number 2: Fetal Development
EPA and DHA are critical to fetal development. Studies have shown that DHA supports the healthy growth of the central nervous system as well as the brain and retina development of the baby during the mother’s third trimester. Animal studies have shown that omega-3 deficiency during pregnancy is linked to both visual and behavioral deficits that cannot be reversed post-birth. Emily Oken, a researcher from Harvard University, closely tracked the benefits of omega-3 consumption during pregnancy. After monitoring the fish intake of hundreds of pregnant women, she evaluated the verbal IQ of their children when they turned 3. Adequate omega-3 intake during pregnancy was consistently associated with higher scores.
Number 3: Perinatal And Postpartum Depression
Omega-3 is a polyunsaturated fatty acid that has been shown to decrease levels of cytokine production. Cytokines are a type of inflammatory protein that exists in elevated levels within people who suffer from depression.
Because omega-3 is transferred to the fetus during pregnancy it’s easy for women to have depleted levels of this essential nutrient. This deficit may potentially lead to depressive symptoms both pre and post birth.
Pregnant women are often understandably reluctant to take antidepressant medication while pregnant or breastfeeding – a natural solution may be to increase their intake of omega-3 to help reduce postpartum symptoms.
Fatty fish are an excellent source of omega-3s and, up until now, eating fish has widely been considered to be the optimal way to consume this essential nutrient. Many pregnant women in the United States, however, don’t eat much, if any, fish during their pregnancy for fear it might contain toxic levels of mercury or other ocean contaminants. (Not to mention the population of vegan mothers that won’t ever consume fish.) The FDA has similarly recommended that pregnant women limit their intake of fish to 2 servings per week because it may contain toxins harmful to the development of the fetus. As a result, most expecting mothers don’t ingest an adequate amount of omega-3s. It’s therefore been recommended that pregnant women augment their omega-3 intake through daily supplementation.
While supplementing with fish oil might seem like a good solution, fish oil is derived from the same fish women are cautioned to avoid because of possible heavy metal contamination. On top of that, fish oil supplements are often processed using artificial ingredients that may potentially harm the mother and child (like hexane, for example). By supplementing omega-3 intake with algae oil, however, pregnant women can confidently and safely consume the recommended amount of both EPA and DHA without any ocean toxins. After all, fish get their omega-3s from algae in the first place.
You can Find Algae Oil and many other amazing supplements at Ora Organics. Just do a search for Algae Oil and you’ll find what you’re looking for. You can get %10 off with the code THISLITTLENEST10. You can get to Ora Organics through this link.
As you can see, Omega-3s are very important but you need the purest product available while pregnant.
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Breastfeeding can be challenging, There’s no doubt, but there are some tried and true hacks that will make your life easier and breastfeeding more enjoyable.
I wish I knew some of these breastfeeding tips at the beginning of my journey with my three babes! Below you’ll find all the best Breastfeeding hacks from mamas who’ve been there, done that.
Breastfeeding Hacks You Need To Know
By the way, this post contains affiliate links at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.
Let’s Talk about how to minimize the pain first then Will Move into Some Other Great Tips!
Use Boobie Ice Packs
There are these perfect little frozen gel packs made especially for breastfeeding mums and they’re a LIFESAVER. You must get these to help soothe the pain and burning you feel when you first start breastfeeding. They often make the difference between continuing or Giving up. Medela Hydro-Gel Breast pads are just what you need.
You Could Use A Nipple Shield
A Nipple shield will also help you work through the pain in the first couple of weeks. You can use them some of the time when the pain is at its worst. You can read more about how these can help here and you can find great nipple shields right here.
Want FREE BABY STUFF? I have partnered with many companies to give you the best baby freebies online including Nursing Pillow, Pregnancy Pillows, Nursing Covers, Baby Leggings, Baby Clothes and so much more. You can find out how to get your freebies in this post right here.
Use A Really Good Nipple Ointment
This is also another must-have. A good nipple ointment will soothe and heal the pain away. You should definitely use something organic and natural because some of this will get in your baby’s mouth and you don’t want anything processed getting into her system. Here’s a great Certified Organic Nipple Ointment That I used myself with my three babes.
Change The Position You Feed Your Baby In
It’s good to change the position you feed your baby in often. It will help keep your back from aching and your nipples won’t be as sore because the latch position will change slightly.
Set up an area where you breastfeed that has everything you need on hand. You’ll be sitting there a lot for the first few months and you want everything within arms reach.
Things You may need:
Water for you
nursing pads
burp cloths
a phone, book or magazine
Snacks
A Breastfeeding Pillow
Take A Breastfeeding Course!
Taking a breastfeeding course is a smart idea for any new mama. Milkology is an online Video Course That will teach you everything you need to know about breastfeeding in just a couple hours and it’s only $19! Breastfeeding isn’t as easy as you think and you do need to learn how beforehand. You should definitely check it out here.
Use A Hairband To Remember Which Side You Nursed From Last
It’s easy to forget which breast you fed on first when you’re a tired, sleep-deprived Mama. It’s important you know which breast was first because your babe will drink more milk out of that first one.
In time this can cause an uneven distribution of milk production within the breast. So you need to alternate which one you feed on first each time. Using a hairband on your wrist will help you remember.
Use A Really Good Breastfeeding Pillow
I can’t stress having a Good Breastfeeding Pillow enough. If you don’t have a good one supporting your baby will really pull on your back and cause a lot of strain. This happened to me and I had terrible back pain every time I nursed. Infantino Makes an adjustable one that supports the size of your baby no matter how small or big. It’s the absolute best breastfeeding pillow made. You can see it here.
Do you feel overwhelmed by the idea of breastfeeding? You could speak to a Licensed Lactation Consultant Online. It’s not that expensive and she can really help you breastfeed like a pro right from the start. You can speak to someone at Lactation Link Right Here.
Have Really Good Support For Yourself As Well
You need really good support for yourself too. There’s a Maternity Pillow made just for breastfeeding moms called Back Buddy and I would not Do Without it. It makes nursing so much more comfortable! You Can Find It Here On Amazon.
Wear A Breastfeeding Top For Easy Access
You know you need a nursing bra but there are some great tops that help get the job done easier too.
You may have heard of breastfeeding necklace and wondered what their purpose is… Well, they help grab your babe’s attention. Baby’s often become distracted as they get older and they may pull at your hair or scratch at your skin. The necklace will help them focus and keep them entertained. Here’s a really pretty one. There’s another good one pictured below as well.
Use A Sling To Breastfeed
Using a sling to carry your babe in as she gets older is super convenient. You can get stuff done and you can even breastfeed her while walking around. They are usually very discrete too. Having a sling is a must for any busy mama. Trust me. Here’s the best multi-purpose sling that allows plenty of room for breastfeeding.
Use A Pumping Bra
Just like the sling mentioned above, a pumping bra will make your life a whole lot easier. You can pump and move around and do the things you need to do. It looks silly but they work great. Nobody has time to sit around and breastfeed AND pump several times a day for 30 minutes at a time. Anything that allows you to do these things handsfree makes life much easier. This Pumping bra has over 7,000 positive reviews and it’s affordable.
When you first start breastfeeding you’ll leak a lot of milk. These Milk Saving Shells will allow you to gather that extra milk for later. They are really convenient.
Drink Lactation Smoothies
Drinking Yummy smoothies while breastfeeding is satisfying and with the right ingredients, they boost your milk supply and milk nutrients. A really good protein powder that is natural and organic will boost nutrients for both you and your babe. I highly recommend Ora Organics for protein powder and supplements. They are a very pure brand. You can get %10 off just for using my coupon code THISLITTLENEST10.
Use Cabbage To Alleviate Engorgement
Researchers are not sure why but cabbage leaves on the breast can relieve pain, swelling, and even reduce engorgement temporarily. So give it a try!
Drink Water!
When you’re breastfeeding, Dehydration can happen quickly. Always remember to drink plenty of fluids but especially water! This will keep you feeling good and strong and it will help keep your milk supply up.
Use Soda Can Boxes To Store Your Milk
Many women cut open a soda can box and put their milk storage bags in them. This is a great idea because otherwise, they end up all over the freezer.
Use Fenugreek To Increase Milk Supply
Using Fenugreek to boost milk supply is a remedy that’s been passed down from generation to generation. The best part? It works! You should definitely try it if you’re having trouble getting a good supply up. Here’s some specially made for nursing mamas.
Take A Course On Pumping
Pumping your breasts is a fine art. Especially if you’re going back to work. Many mamas go back and lose their supply because they don’t know exactly how often to pump or what to do to. There’s a pumping course made by the same Consultant who does Milkology that’s only $19. It’s worth every penny to help preserve that precious supply when your maternity leave is up. You can see the course here.
Get A Nursing Night Light
Using a dimmable light when your baby breastfeeds at night will help keep him sleepy. Even turning on a regular lamp is too bright and may cause him to become wide awake and ready to play. You need a special nursery light and this dimmable LED night light is perfect and comes highly recommended with rave reviews.
Drink Nursing Tea
Drinking tea especially for nursing mums is very beneficial for both you and your babe. Here’s a good one to try.
Turn Breast milk Into Popsicles For Teethers
When your baby is teething, ice-cold feels good. There’s nothing better than giving them a breastmilk popsicle to help soothe their pain. They’re easy to make with these Nuby Frozen pop trays.
So that’s it! 23 Awesome Breastfeeding Tips and Hacks to help make your life that much easier, Because mama, easy is a good thing!
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Breastfeeding is beautiful and healthy, but I’m not going to lie to you. It does change your breasts. How much it changes them depends on how well you take care of them.
There’s no doubt that breastfeeding is rough on your boobs. They are in a constant state of flux.
During Pregnancy they swell, then after they become engorged and by the time things start to stabilize you have a baby that likes to pull, pinch and tug.
There’s no doubt they’ll be different. But you can minimize the damage. You must keep in mind, though, that every woman is different and there’s no real way to predict how things will turn out. You just need to do what you can to take care of them and hope for the best.
Want FREE BABY STUFF? I have partnered with many companies to give you the best baby freebies online including Nursing Pillow, Pregnancy Pillows, Nursing Covers, Baby Leggings, Baby Clothes and so much more. You can find out how to get your freebies in this post right here.
By the way, this post contains affiliate links at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.
7 Things You Can Do To Prevent Sagging Breasts After Breastfeeding
Wear A Supportive Bra
Of course, you know this… but it’s never been more important than right now. I would even suggest wearing a bra at night to help support the ligaments in your breasts. They are already being stretched and pulled with the extra weight of the breast and this happens while you sleep and move around too. Support them at ALL times. This is good advice so be sure to take it if you want to minimize sagging as much as possible. Here’s a really great nursing bra that you can wear at night that will help give you the support you need.
Exercise and Minimize Unnecessary Weight Gain
Gaining weight during pregnancy is vital for your baby’s health but gaining excess weight will only make your breast problems worse in the end. Ideally, you should be following a program while pregnant. The Belly Only Pregnancy is a great option for this. It will help keep unnecessary pounds off and you’ll have an easier birth. You can check out this program here.
If you want to start a routine after baby then the Postpartum Cure is the very best choice. This course will help you lose the baby weight without losing your milk supply. It will also help you heal diastasis recti and your pelvic floor. This is really important for your overall recovery and a program specially designed for postpartum moms is ideal. You can see it here.
You can also specifically strengthen the muscles in and around the breast by doing certain exercises. The video below gives you some good ones that you can begin as soon as your doc gives you the ok. They won’t improve the actual skin of your breast but they will pull up and firm the whole area making it look better overall.
It’s important that you feed your baby on demand. This will help prevent continual engorgement. The constant change of size can really put a lot of pressure on the breast ligaments. If you feed your baby often and when needed it will minimize this issue. You can learn all about How to breastfeed the RIGHT way in the Milkology Course. Every first-time breastfeeder should take the course.
Keep Them Moisturized
Your breast skin needs moisture and nutrients just like the rest of your skin. Especially during this stressful time. Using a good vitamin E oil and Shea Butter on top is a great way to take care of this delicate tissue.
Slow Weaning Will Allow for Slower Involution. Involution is when your breast returns back to their previous state before lactation. Weaning Slowly will give your breasts time to firm up as they change so the results from breastfeeding won’t seem so dramatic and shocking. It will also help prevent clogged milk ducts and mastitis.
Eat Right
Eating right all along the way will help keep your whole body healthy and strong, Your skin subtle and tight, and it will minimize extra weight gain. If you want to look your best and keep your breasts full and tight you need the best nutrients possible. Eat plenty of healthy fats, veggies, and fruits. Eating healthy will go a long way in helping you maintain your body’s youthfulness and health. This should always be a top priority.
If you do all these things then you will definitely minimize your breast sagging after you and your babe are done breastfeeding. I cannot promise perfection. No one can, and results will vary but there’s no doubt that this advice does help.
Best of luck to you mama with your babe and your endeavors 😉
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A special Journal is a great way to chronicle your pregnancy experience. It will help you remember these wonderful, precious moments and you can share it with your babes when they’re older. It’s a beautiful thing.
And once again I have created an awesome one for my readers. You can download it now for free!
My other Pregnancy Journal was so popular on Pinterest that I had to do it again. I wanted to make it better, more professional and prettier. It’s a lovely watercolor design that you’ll absolutely love. It is most definitely as good as any of the pregnancy journals you’d have to pay for on Etsy, but it’s free! There are 57 pages included in the journal and below is a small sample of what you’ll get.
There are planning pages, appointments, photo pages and weekly milestone pages that tell you how big your baby is that particular week. You will be able to journal each week about how you feel or whatever else you want.
I would love it if you would download it and use it to keep a record of your journey.
You can download it with the form below.
Some Posts You May want to read while you’re here!
It’s funny how baby names can come and go. Baby girl names for 2025 are no different.
What’s old often makes its way back around. Pop culture has really been influential in creating new, and never heard of baby names in the past 10 years or so.
There are just so many interesting choices these days.
Choosing a name for your baby girl can be a tricky business though. It feels like a huge decision and it is! There are so many awesome choices you may not know where to begin but we’re here to help!
If your babe is coming soon, Congrats! We have created this amazing list of predicted popular names for 2023 and 2024 to give you inspiration and food for thought. Some of these names are really unique and interesting! I bet you’ll find something you love!
We also have some pregnancy journals, Milestone Cards, And Closet Separators you can download and print a bit lower in the article, so look for that if you like nice things❣️
***If you’re looking for baby necessities dirt cheap or FREE we have partnered with several companies to bring you all that you need. Yes, really. See the post here to get your baby gear.
The Most Popular Names For Your Unique Baby Girl 2025
First, we will go over some of our favorite choices and the meanings behind the names. Then we’ll list our runner-up names, and finally, we’ll list all the popular upcoming names. Check the lists below:
Alexandra
Alexandra is a very commanding and royal name. It has Greek origins and it means the one who comes to save warriors.
Princess Alexandra, The Honourable Lady Ogilvy, born on 25 December 1936 was a member of the British royal family.
She was the daughter of Prince George, Duke of Kent, and Princess Marina of Greece and Denmark.
Camilla
Camilla is Italian and it refers to helping the priest.
It comes from camillus, a term used to refer to a young person serving as an acolyte in the church in Ancient Roman religions.
Charlene
This name is French, and German, meaning Free Woman, Free Spirit, and Free Thinker.
Charlotte
The meaning of Charlotte as a name is- free man or petite which is strange because it’s traditionally a female name.
Clementine
A Clementine is a small fruit as you know, but it’s also an adorable name for a little girl that’s been gaining popularity.
Clementine is a girl’s name of French origin. It generally means sweetness and has a really pretty ring to it.
Gabriella
Gabriella is a beautiful and commanding name. It’s unique and feminine.
Cosima
Cosima is a very unique name. This name is Greek and Italian and means beauty and order.
Lucia
Lucia is the feminine form of Lucius and is of Italian origin. It means bringer of light.
Lucia is both a first name and a surname and comes from the Latin word lux.
Mia
Mia is believed to originally stem from the ancient Egyptian word Mr, which means beloved.
The name is also linked to the Italian word Mia which means mine and is recognized as a derivation from the Slavic word Mila, meaning dear or darling.
Rosalind
Rosalind is a name inspired by an equestrian background, meaning gentle horse.
Strange meaning, but beautiful name.
Savannah
Savannah is Spanish and means the treeless plain. It’s a lovely classic that is making a comeback.
Yasmin
Yasmin is a girl’s name of Persian origin, and it means Jasmin flower.
The national flower of the Philippines, this plant is native to warm, tropical regions of the world.
Aura
This name is a unique Latin name that refers to the glowing light.
Another meaning of the word is a soft breeze in Greek.
Aura was also the name of a Greek Goddess.
Rowan
The baby name Rowan can both be Feminine and Masculine. It has a magical ‘ Lord Of The Rings ‘ kind of sound to it.
It’s of Scottish/Irish origin meaning Rowan tree or little redhead.
Rowan is also the name of a tree with red berries that are commonly found in Scotland.
Starling
Starling is an interesting, old English name meaning the little bird.
It often has been used as a nickname but has become popular as a first in recent years.
It refers to someone that is chatty.
Clover
Clove is a German name that is gender-neutral, but it’s most often used for girls.
The word itself is Latin meaning clavus or a nail.
Willow
The name Willow is an English name and it refers to the grace and elegance of the Willow tree.
Astrid
Astrid is a Scandinavian name that means the beautiful and divine.
It’s a whimsical and spiritual name that is getting more popular each year.
Gaia
Beautiful Greek name meaning origins of the earth.
In Greek mythology, Gaia was the mother goddess and Mother Earth.
Winter
Winter is a pretty bohemian name.
It has been around for a while but has recently gained a lot of popularity again. I think maybe ” Game Of Thrones” had a little bit to do with that.
The name Winter itself is of English Origins.
Nova
Nova is from the Latin word Novus, which means new.
Nova is a beautiful name for your little girl, and hands down one of our favorites. If I had another this name would be in the top five picks as well.
Raven is a nice name for a dark-haired child. It’s really just perfect.
It refers to the dark bird in the crow family.
Cherry
Cherry is an American name.
The meaning behind this cute and unique name is Dear one or darling.
Olive
Olive has become quite the trending natural name in the past five years or so.
It is typically a girl’s name of English origin meaning “olive tree”.
Phoenix
Phoenix is a really interesting New Age name symbolizing rebirth and immortality.
It’s whimsical and very bohemian.
Sophia
Sophia is a classic Greek name that means wisdom.
It’s a classy and elegant choice for your little girl.
Scarlett
Scarlett refers to the bright color red and it has become a very popular name over the years.
Chloe
The name Chloe is a girl’s name of Greek origin meaning young, small plant shoot.
Chloe appeared in Greek mythology as an alternative name for the goddess of agriculture and fertility, Demeter.
Madison
The name Madison is primarily a gender-neutral name but it’s mostly used for girls.
It’s of English origin and it means Son Of Matthew.
Violet
Violet is a cute English name that represents the color purple.
It also represents the flower, Violet.
Here are some of our favorite runner-ups.
Amethyst: It refers to the violet stone that the Greeks believed protected its owner from death.
Ava: this name is of Latin origin and means bird.
Clementine: A small citrus fruit similar to the tangerine
Celeste: This is a Latin word meaning celestial
Estelle: This is a cool Latin name meaning the Star.
Luna: The Latin word for moon
Ruby: The red gemstone known as Ruby
Sierra: The Spanish word for mountain
Evangeline – Evangeline means the bringer of good news.
Nessa – Nessa refers to a miracle.
Here are popular baby girl names for 2025 Some are new. Some are Old. All are Pretty!
Madelyn
Makayla
Khloe
Nava
Linnett
Cheyenne
Genevieve
Poppy
Olinda
Olivia
Isla
Cora
Charlotte
Linnett
Zooey
Winter
Willa
Whitley
Bella
Lilly
Aria
Violet
Kennedy
Violet
Abella
Madison
Amelia
Savannah
Ava
Aurora
Maia
Isabella
Abriana
Acacia
Adaila
Azalea
Paisley
Penelope
Regan
Sophie
Milia
Keira
Scarlett
Luna
Brooke
Bianca
Pea
Adalynn
paisley
Blossom
Bambie
Adaline
Bellona
Nova
London
Bellissima
Everly
Leighton
Bristol
Gianna
Vivian
Caroline
Lennon
Kaylee
Camille
Adley
Chelsia
Harper
Lila
Ava
Crystal
Mia
Celeste
Coralynn
Skyler
Makayla
Harper
Blakely
Henley
Daisy
Delilah
Stella
Briella
Reign
Dharma
Monroe
Dakota
Esmeralda
Juniper
Fiona
Karter
Toni
Rayden
Raylee
Freda
Fae
Gia
Blake
Gwendolyn
Gisela
Arya
Harmony
Cleo
Willow
Harlow
Penny
Jasmine
Piper
Haven
Jessa
Iris
Sage
Ivy
Iliana
Star
Zeppelin
Evangeline
Jolie
Berry
We hope you found the perfect baby girl name on this list of baby names for 2025. So many to choose from. One may be just right for you and your family.
This won’t be your typical ” Lose The Baby Weight ” Post. Nope. You should take it easy for the first few months, but after that, I think you need to go all out. I’m going to tell you how to REALLY lose the baby weight ( and keep your milk supply ) because I know what I’m talking about here. If you are serious about getting back into shape then read on Mama! ( Make sure you read this whole list because the bottom tip is one of the most important )
Everyone’s heard someone say that it’s easier to lose the baby weight while breastfeeding and sometimes that’s true. Or at least to an extent.
Breastfeeding does burn extra calories but oftentimes not enough to make the weight come off. It will burn 300-500 calories a day but the hormone that helps you produce milk, Prolactin, Will also make your body hold on to those last few pounds even if you get close to your goal weight.
***Here’s a very specialized program for postpartum mamas looking to lose weight, keep up their milk supply, and heal their bodies. This is an affiliate link, I promote it because it’s the best Postpartum Program there is!
But most of the time mamas have to work at it and consider their food choices. This can be tricky because dieting too much can cut your milk supply significantly and that’s no good. Our babies come first and that’s the last thing we want to happen.
So what can you do if you have a lot of weight to lose but you plan to breastfeed for the first year?
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I’ve had three babies and gained a lot of weight each time. Here’s how I lost ALL the weight Quickly { but It took you time to gain and it takes time to lose }. Be sure to read through this article… There are lots of articles online like this but I give some unconventional tips that really work!
*This post contains affiliate links at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases. Read my disclosure here.
Wait A few Months
I know you’re in a rush to get back to your old self. We all are, but it’s best to wait a few months and let your milk get really established. You need this time to rest too. There’s really no rush, in the beginning, you can really push yourself later.
Take this time to heal and you’ll get better results with the things I’m about to share with you. Trust me.
Begin By Healing Your Diastasis Recti And Pelvic Floor First
This won’t technically help you lose the baby weight but it will help flatten out your tummy again like it was before you got pregnant. If you don’t heal your diastasis recti, it won’t matter how much weight you lose because you’ll always look three months pregnant. If you don’t know what diastasis recti is, check this post right here to learn more because it’s really important!
You need to heal your diastasis recti and pelvic floor first and foremost to get your body back and diastasis recti exercises are the perfect ones to start off with. They are gentle and healing.
The Postpartum Cure is a program for breastfeeding moms that helps heal the diastasis recti, lose the weight, and pump up your milk supply. It’s my favorite postpartum program and I recommend it to any mama who is serious about getting their post-baby body back. If you follow the program, you will see excellent results.
After the first few months and once you’re cleared by your doc, you can start walking. Start your new exercise routine slowly at first. You can get a good stroller and go to the park. You can walk and soak up some sunshine.
Want A FREE Breastfeeding Hospital Planner? Go to this page and download yours now!
Now Do a More Intense Workout
Once you are past the 3-month point and you can lift and move around freely without any trouble, I highly suggest you get a Kettlebell! You can start off with one that’s about 15 pounds and then move up to 25 pounds about 6 months out when your body has fully recovered. Here’s a great option from Amazon.
Listen Up! Kettlebell workouts are amazing for your body. Here’s a post that will tell you just how amazing this type of workout is for your body. It’s really informative and I want you to read it, mama.
You can do 20 simple Kettlebell swings, in 5 or 6 sets, and burn 10 times as much fat as a 45-minute cardio session. You can do this simple workout in maybe 10 or 15 minutes in your home while your baby naps. This is hands-down the best way to lose that weight and get really strong in the process. You only have to do this 10-minute workout 3 or 4 times a week and as long as you eat well and drink plenty of water and it won’t affect your supply ( Or shouldn’t, everyone is different ).
Here’s another awesome resource that will help educate you on how the Kettlebell can get you superhuman fit. It’s super informative and after you watch it you WILL want a kettlebell! You can find good ones here on Amazon.
Drink Protein Shakes
Drinking a good organic protein shake will give you a good nutritional boost and it’s definitely good for making milk. It will help fill you up and cut your cravings for other foods. I drank this every day and let me tell you, they are delicious and filling.
Eat Enough Calories
Not getting enough calories won’t do you any favors. Not only will you likely not lose weight but you’ll lose your milk supply too. Your body will just hold on to your fat stores to help feed your baby.
Here’s a great program from Katie Pickett at Joyful Messes. It’s called the Postpartum Cure. It gives you an excellent eating plan that will help you lose weight while keeping a really strong milk supply. It also helps you heal diastasis recti as I mentioned earlier, which is really important to your overall health and recovery.
A Postpartum Fitness app will keep you stay on point and help remind you to exercise. It will also give you Taylor made fitness routines for your current condition. The Postpartum Cure Creator also has two Postpartum apps and you can get them when you start the Postpartum Cure Program. It’s all a really great deal!!
Eat The Right Foods
Oatmeal has been shown to boost milk and fill you up nicely. It’s full of protein, iron, and fiber and it doesn’t cause a huge spike in insulin. Spinach, Kale, carrots, and Walnuts are also yummy foods to add to boost your nutrition and pump up your breast milk. Basically, eating very clean, dense nutritional foods is key to creating a good flow.
Herbs and Things
You can also take the herb Fenugreekwhich works wonders at boosting your supply. It’s well known that this is the go-to herb for milk production.
There are other products too Like these bars you can try.
Drink Plenty Of Water
When you are breastfeeding you’re gonna get thirsty. You’re expelling tons of fluids and you need that water to make you feel good, energized and to keep you from feeling super hungry.
Your body needs the fluids to make the milk in the first place and some mamas let themselves get really dehydrated. That’s no good. You’ll also feel much hungrier when you’re dehydrated and you’ll eat more then you need.
You see when you’re dehydrated you can feel really hungry but what your body really needs is water. So make sure you’re drinking plenty.
A lot of these ” Lose the Baby Weight ” posts will tell you to take it easy, and that’s fine the first few months. They’ll pat you on the back and say ” You just had a baby, you don’t have much time ” or things like ” it takes a year to fully recover from birth ” and all that.
But once you get past the 6-month mark, you can and should start pushing yourself hard. No excuses. Going hard on your workouts and health will make you feel super good about yourself and you’ll get back into shape quickly.
It’s true, you do have less time now but you don’t have to go to a gym. You can do the 10-minute kettlebell swings I mentioned earlier and that will get you into the best shape of your life. At the 6 month mark, you should get a heavier Kettlebell too. You’ll have worked your way up and you’ll be ready to give it your all.
I use a 25-pound kettlebell at this point. It’s really heavy but you use your body for momentum and with proper form, it’s easy to swing. So don’t be afraid of going a good bit heavier, that’s what will push you through your plateaus. Just make sure you review how to have proper form, that’s always important with any exercise.
So 10 minutes a DAY, that’s it, mama. You can do that, I know you can.
And once your six months out, going hard on your fitness shouldn’t really affect your milk. It should be very well established and unless you worked out hours a day and didn’t get enough food, it shouldn’t be a problem at all. Just monitor it and I’ll know you’ll be fine.
Don’t be afraid to be the strongest mama you can be. I wish you all the luck in the world! Enjoy your babe, and don’t worry about your body too much, you’ve got this 😉
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Hey, I’m Toni and I’m the mama of 3 Little Birds. I love Writing about all Things Mama. Learn more about me here. Grab a Tea or Coffee and come see what you find.
Wear A Supportive Bra
Omega-3 fatty acids are essential nutrients for our health and development and support the functioning of nearly every aspect of our bodies. Of the Omega-3s acids EPA and DHA are two of the most beneficial – together they’re responsible for a number of unique health benefits. EPA supports the heart, immune system, and inflammatory response, while DHA supports the brain, eyes, and central nervous system. The catch? Omega-3s can’t be synthesized by our body and instead must be obtained through dietary means. (Cue frantic googling.)
Have you taken a prenatal course yet? Well, you can take one online that teaches you everything you need to know in about 3 hours at a great price. Here’s the most highly rated course online today.
Unfortunately for most Americans, our western diets are intrinsically low in Omega-3s. In fact, the majority of us don’t consume enough DHA or EPA and should seek some form of supplementation.
Just Added: 25 Pregnancy Side Effects No one Tells You About!
Omega-3s and pregnancy
This imbalance is particularly true for pregnant women. Because Omega-3s must be derived from a dietary source the fetus uses any omega-3 consumed by the mother to support its development in the womb. As a result, pregnant women are much more susceptible to omega-3 deficiency. Why is this important for expectant moms? Below are the three main reasons.
Number 1: Preterm Pregnancy Health
Research has linked insufficient levels of omega-3 in pregnant women to premature birth, increased risk of preeclampsia, and low birth weight in newborns. A study conducted in the Faroe Islands, where women consume a high intake of marine omega-3, compared their gestation period and newborn birth weight to that of pregnant women in Denmark.
Number 2: Fetal Development
EPA and DHA are critical to fetal development. Studies have shown that DHA supports the healthy growth of the central nervous system as well as the brain and retina development of the baby during the mother’s third trimester. Animal studies have shown that omega-3 deficiency during pregnancy is linked to both visual and behavioral deficits that cannot be reversed post-birth. Emily Oken, a researcher from Harvard University, closely tracked the benefits of omega-3 consumption during pregnancy. After monitoring the fish intake of hundreds of pregnant women, she evaluated the verbal IQ of their children when they turned 3. Adequate omega-3 intake during pregnancy was consistently associated with higher scores.
Number 3: Perinatal And Postpartum Depression
Omega-3 is a polyunsaturated fatty acid that has been shown to decrease levels of cytokine production. Cytokines are a type of inflammatory protein that exists in elevated levels within people who suffer from depression.
Pregnant women are often understandably reluctant to take antidepressant medication while pregnant or breastfeeding – a natural solution may be to increase their intake of omega-3 to help reduce postpartum symptoms.
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What to expect during the third trimester
These companies will give you $300 worth of free baby stuff and it’s not samples either!
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So where can I get Omega-3s?
Fatty fish are an excellent source of omega-3s and, up until now, eating fish has widely been considered to be the optimal way to consume this essential nutrient. Many pregnant women in the United States, however, don’t eat much, if any, fish during their pregnancy for fear it might contain toxic levels of mercury or other ocean contaminants. (Not to mention the population of vegan mothers that won’t ever consume fish.) The FDA has similarly recommended that pregnant women limit their intake of fish to 2 servings per week because it may contain toxins harmful to the development of the fetus. As a result, most expecting mothers don’t ingest an adequate amount of omega-3s. It’s therefore been recommended that pregnant women augment their omega-3 intake through daily supplementation.
While supplementing with fish oil might seem like a good solution, fish oil is derived from the same fish women are cautioned to avoid because of possible heavy metal contamination. On top of that, fish oil supplements are often processed using artificial ingredients that may potentially harm the mother and child (like hexane, for example). By supplementing omega-3 intake with algae oil, however, pregnant women can confidently and safely consume the recommended amount of both EPA and DHA without any ocean toxins. After all, fish get their omega-3s from algae in the first place.
You can Find Algae Oil and many other amazing supplements at Ora Organics. Just do a search for Algae Oil and you’ll find what you’re looking for. You can get %10 off with the code THISLITTLENEST10. You can get to Ora Organics through this link.
As you can see, Omega-3s are very important but you need the purest product available while pregnant.
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