Regardless of whether you had a vaginal delivery or a cesarean section, you need to know how to care for your postpartum perineum. 

Avoid Irritants: 

Bleeding postpartum is inevitable, and it's already in a sensitive way after delivery, so do your best to avoid irritating products on your perineum.  Keep it clean and dry, and try to not use any unnecessary products on it. 

Try to find sanitary napkins that do not have irritating linings on them, try incontinence underwear such as Depends or Always. 

You can also use period underwear, once your bleeding has settled down nicely. 

Keep it Clean: 

Have a bath or shower daily, and there is no need to use anything other than water to clean your vulvo vaginal area.  If you do choose to use a soap, be very gentle and choose something like CeraVe, Dove unscented or another mild cleanser.  But again...no need to! 

Some people find it stings while they pee in those first few...

Diastasis Recti:

Diastasis Recti is a separation of the rectus abdominus muscles, that run up and down in our abdomen, known as the “six-pack” muscles.  It occurs during pregnancy due to stretching from a growing uterus and baby and a weakening of the connective tissue that holds them together.

Did you know that all women at term have a Diastasis recti??? Does that mean it is going to continue postpartum?…no…

Kim Vopni, The Vagina Coach, joins me on our podcast to discuss the importance of training for birth, just like any major life event, such as a marathon, and how this can improve our outcome when it comes to Diastasis.

We discuss the risk factors, how to diagnosis diastasis,  and what we can do postpartum to help improve it!

We also discuss her amazing course, Prepare to Push, and how she educates pregnant women about their anatomy, and gives exercises to help strengthen their core, pelvic floor...

Krstya, from Cairn Physiotherapy, joins us to discuss the benefits of Pelvic Physiotherapy during pregnancy! 

We discuss the benefits of pelvic physio when it comes to training your pelvic floor for delivery.  Krysta also reviews many of the other topics she talks about with clients including setting up your environment, learning different positions to labour and push in, and how to train for those positions.  

We also discuss pelvic dysfunction and what this can look like in pregnancy, including constipation, urinary leakage and painful sex, and the role pelvic physio has in helping these conditions. 

We briefly touch on the role of pelvic physio in postpartum recovery, and when you should book your appointment to see them after delivery!

We hope you will listen to this week's podcast in full, subscribe and leave a great review! 

Also...don't forget to call your favourite Pelvic Physio!!!

 What happens when your baby ends up in the NICU after delivery, and you don't expect it?  So many questions come to mind!  Will my baby be okay?  How often should I visit my baby in the NICU? Will I be able to breastfeed my baby in the NICU?  How do I know my baby is okay? 

Dr. Jasmina and I both had babies that ended up being in the NICU after our labour and delivery experience, and neither of us expected it! In this podcast we discuss our birth story, and why our babies ended up spending time in the NICU. 

We review our top tips about how to improve communication with your child's care team including nurses, physicians and social workers, and how to ensure you can be involved in your baby's care as much as you are comfortable with. 

We discuss our top tips on how to make sure your milk supply is adequate and so you can supply your baby with their nutritional needs, even if you can't breastfeed your...

Whether you are struggling with mental health concerns, wanting to avoid them or just a normal human being this blog post is for you!

We are reviewing self-care...what that is...why WE ALL NEED TO DO IT! And how do we put that into practice in our lives!

What is Self Care?

Self Care is the act of making positive changes in your life that will help you cope with stressful periods, and help to treat or prevent depression and anxiety. 

Self Care is often neglected or not prioritized during the pregnant and postpartum period! 

Here is the podcast that accompanies this blog!! 

NESTS Program:

This is a simple acronym that details all the steps to start with your self care routine! 

N - Nutrition

Food is medicine….we all know this...but having healthy meals and snacks ready is a challenge at times, especially when you are adjusting to a time of caring for a newborn and adjusting to your new life as a family! 

Tips to improve your...

Constipation in pregnancy:

As anyone who has been pregnant can tell you..your body changes so much with pregnancy and your bowels are no exception!

We estimate that at least 1/3 of women suffer from constipation during each trimester and in the fourth trimester, which is the 12 weeks post partum…that are a lot of women! This is compared to about 7% of women of the same age who are not pregnant.

So what is constipation?

Constipation is generally described as the infrequent (less than 3 times per week) passage of hard stool that is challenging to pass.  We often describe this based on what is known as the Bristol Stool Chart!  If you look at the chart below we are talking about 1 and 2 type poos!

If you get chronically backed up….the watery stool and the end of the line will start to seep around the hard-packed stools and you can get what we call overflow diarrhea….which then makes the whole problem more...

Dyspareunia is incredibly common and has several reasons behind it.  Many women, at some point in their life, will suffer from painful intercourse.

Because there are so many things that can cause dyspareunia, it is very important to see your doctor about it so that they can work with you to uncover the cause and help guide you through treatment!

What does it feel like?

The pain can be before, during or after intercourse.  It can be burning, dull, aching or sharp.  It can happen with penetration or only with deep thrusting.  It can happen with a light touch or with any penetration including digital (fingers) or tampons. 

Causes: 

Let’s review some of the reasons women can experience dyspareunia (men can also experience).

• Skin: Certain skin conditions can cause pain with penetration.  These involve eczema, psoriasis or lichen sclerosis.  These skin conditions can be managed to help decrease...

Pregnancy and being a new parent can be amazing, but also really hard!

There are so many changes both inside and out…your body changes, your hormones are running wild, you have new responsibilities, priorities change, communication with your partner is often more strained.

But guess what? You are not alone! You do not need to ever think that you are the only one who is struggling….

Dr. Sarah and I care for 100’s of new families every year and the issues women talk to us are often centred around a few core issues! There are more of course, and not everyone’s journey is the same…but here are the most common concerns women and their partners raise with us!

Sleep - during the end of pregnancy and the first few months postpartum sleep is like a unicorn that is an elusive dream!  The lack of sleep means not only are we tired, but we also don’t have the patience for those around us that we normally do…and this...

Thyroid in Pregnancy:

Thyroid problems in pregnancy affect about 3-5% of women in Canada.  

Check out our podcast here: 

Thyroid hormone is produced in the thyroid and is known as T4.  T4 is then released into the bloodstream and is turned into T3, which is the active form of the hormone, in the organs which use it, including the thyroid.   

Both T4 and T3 are bound by proteins in our blood, and only a very small amount of it is unbound or Free in our blood.  This is so that if our levels dip, hormones can quickly be released to normalize it again.   

Thyroid hormones, in adults, have a big influence on our metabolism.  In fetuses, thyroid hormones play an important role in brain development.  

Thyroid hormones are made up of quite a bit of iodine, and so it is important in pregnancy to increase foods rich in iodine.  These include seaweed, eggs, cod, shrimp, Lima Beans, dairy and...

Breastfeeding can be tough, and even worse if we don't know how to get off to the right start!  This blog post gives some great tips on how to do that!  Check out our free cheat sheet on the top 5 mistakes we make when breastfeeding and how to fix them!

BREASTFEEDING TIPS for Beginners: 

 The first hour after birth is called the GOLDEN HOUR. Skin to skin with mom and latching in that first hour has been associated with longer breastfeeding duration and less challenges later. 

 Colostrum is the milk you have in the first 3-5 days and is jam packed with immunity and is all the baby needs initially. 

Milk volume increases on day 3-5. Your breasts will feel engorged/hard. They will continue making milk if they are drained on a regular basis; usually every 2-3 hours. 

Babies feed OFTEN sometimes as much as 14 x a day! This gets less frequent and more efficient with time. This helps your milk supply establish. It is...