What if I told you there's a magic potion you could brew during pregnancy that improves both your pregnancy and your postpartum recovery? A potion that can support your mental health, lower your risk of complications like gestational hypertension and gestational diabetes, and ease that bone-deep pregnancy fatigue... A potion that's linked to shorter, smoother labors, a lower chance of needing a cesarean, and a healthier start for your baby, with research even suggesting the benefits ripple...
3 days ago • 3 min read
When people talk about the pelvic floor, the conversation almost always jumps to postpartum recovery. But here's something we don't say often enough: pregnancy itself starts changing your pelvic floor from the very beginning and that's true even if you're planning (or end up having) a cesarean birth. So what's actually changing, and what can you do about it? Let's break it down. Your Pelvic Floor Has 5 Jobs Before we get into the changes, it helps to know what your pelvic floor does for you...
10 days ago • 3 min read
Can we talk about something that comes up constantly with my patients? There's still a lot of confusion floating around about exercise during pregnancy, and honestly, most of it is outdated. Should you keep your heart rate under 140? Do you have to give up lifting? Is prenatal yoga your only "safe" option now? The short answer: no, no, and absolutely not. Here's what the current evidence actually says. The benefits of exercise are bigger than most people realize! The American College of...
17 days ago • 3 min read
Here's something I think about a lot - You are absolutely the most important person at your own birth. You make the decisions. You do the prep. You show up. But the provider you choose to be in that room with you? They're a close second, and most people don't give that choice nearly enough thought. A provider who genuinely supports the birth experience you want can make all the difference between walking away feeling strong and empowered, or feeling like something was done to you. So let's...
about 1 month ago • 3 min read
Does lifting weights cause prolapse? Does it make prolapse worse? Is it even safe to lift if you have prolapse? These are some of the most common questions I hear and they deserve a real answer. The short version: No, No, and YES - lifting weights is safe AND should be recommended if you have prolapse. But let's unpack that a little, because you deserve to understand why. First - what is prolapse, exactly? Pelvic organ prolapse (POP) is when the bladder, uterus, and/or rectum shifts downward...
about 1 month ago • 2 min read
May is both Women's Health Month and Preeclampsia Awareness Month - so it felt like the perfect time to dig into a topic that doesn't get nearly enough attention. Let's talk about preeclampsia. What is it? Preeclampsia is a pregnancy complication that develops after 20 weeks of gestation and can also occur in the postpartum period. It's characterized by persistent high blood pressure and, often, protein in the urine, signs that the body is under significant stress. In the United States,...
about 2 months ago • 3 min read
The Mastitis Advice You Were Given Was Probably Wrong - Here's What We Know Now If you've ever been told to apply heat, massage hard, and push through the pain of a "clogged duct" - you were following the best guidance available at the time. But science has caught up, and the new clinical guidelines on mastitis look quite different. Understanding what's actually happening in your body gives you the power to respond in a way that truly helps. Here's what the latest evidence tells us: First, a...
about 2 months ago • 3 min read
I hear this all the time: "I'm pregnant and want to exercise, but I have no idea what I can do." My advice? Keep it simple. If you're already exercising, keep doing what you love, as long as it feels good. You don't need to overhaul your entire routine just because you're pregnant. You may need to make small tweaks as things progress, but especially early on, your current routine is probably just fine. (The main exceptions: scuba diving, contact sports, and anything with a high fall risk are...
about 2 months ago • 2 min read
The postpartum period is one of the most nutritionally demanding seasons of a woman's life and one of the most under-supported. I want to share some evidence-informed guidance that can make a real difference in how you feel and recover. Start fueling immediately after birth. The window right after birth is often overlooked. Aim to eat and drink something within the first 60 minutes after the placenta is delivered. At minimum, prioritize protein and electrolytes - your body has just done...
2 months ago • 2 min read
