Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

The Benefits of Intentional Rest as a New Mother

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Becoming a new mother is a transformative experience but can be overwhelming and exhausting. Between feeding, changing diapers, and trying to get some sleep, it can feel like there’s no time for rest. However, intentional rest is essential for new mothers, both for their physical and mental health. 

Promotes Physical Recovery

Childbirth is a physically demanding experience, and it can take weeks or even months for your body to recover fully. Intentional rest can help speed up recovery. It allows your body to rest and recharge, reducing inflammation and promoting healing.

Reduces Stress and Anxiety

Becoming a new mother can be stressful and overwhelming, and taking time to care for your mental health is essential. Intentional rest can help reduce stress and anxiety by providing a break from the constant demands of motherhood. It allows you to take a step back, breathe, and focus on your needs for a little while.

Improves Mood and Energy Levels

Lack of sleep and constant exhaustion can leave new mothers drained and irritable. Taking intentional rest breaks throughout the day can help improve mood and energy levels. It allows you to recharge your batteries so you have the energy and motivation to tackle the demands of motherhood.

Promotes Bonding with Your Baby

Intentional rest can also help promote bonding with your baby. Taking breaks throughout the day to snuggle with your baby, read to them, or hold them can help strengthen the bond between you and your little one. It also allows you to focus solely on your baby, which can be therapeutic and calming.

Tips for Incorporating Intentional Rest into Your Routine

Here are some tips for incorporating intentional rest into your routine as a new mother:

Make rest a priority. It’s easy to focus on the demands of motherhood and neglect your own needs. However, intentional rest is essential for physical and mental health, so prioritize it.

Take naps. Napping is a great way to rest during the day, especially if you don’t sleep enough at night. Try to nap when your baby does, or take short naps when you can.

Practice mindfulness. Mindfulness practices like meditation, deep breathing, or yoga can help lower stress and anxiety and promote relaxation.

Get outside. Taking a walk can help clear your mind and promote relaxation. It can also provide an opportunity for some gentle exercise, which can benefit your physical health.

Ask for help. If you feel overwhelmed, you must ask for help from friends, family, or a professional. Having a support system will ease the burden of managing the demands of motherhood.

Intentional rest is essential for new mothers’ physical and mental health. It promotes physical recovery, reduces stress and anxiety, improves mood and energy levels, and promotes bonding with your baby. By making rest a priority, taking naps, practicing mindfulness, getting outside, and asking for help when needed, you can incorporate intentional rest into your routine as a new mother. Remember, caring for yourself is as important as caring for your baby.

Healthy Snacks to Introduce to Your Child’s Diet

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Parents want to ensure children eat healthily and get all the necessary nutrients. But sometimes, getting them to eat the foods we know are good for them can be challenging. Introducing healthy snacks into their diet is a great way to ensure they get the nutrition they need while satisfying their hunger and taste buds. Here are some healthy snacks to introduce to your child’s diet:

Fruit

Fruit is an excellent snack for kids because it’s sweet, delicious, and packed with vitamins and nutrients. Some great options include bananas, apples, oranges, and berries. You can serve fruit alone or pair it with a healthy dip like yogurt or nut butter.

Vegetables

Vegetables are another great snack option for kids. They are low calorie, high fiber, and can keep your child feeling full longer than sugary foods. Some good choices include carrots, cucumbers, celery, and cherry tomatoes. Hummus or guacamole are great dipping options.

Nuts and Seeds

Packed with protein and healthy fat, seeds, and nuts are essential for your child’s growth and development. Some good options include almonds, cashews, pumpkin seeds, and sunflower seeds. You can serve them individually or mix them with dried fruit for a healthy trail mix.

Yogurt

Yogurt is full of protein and calcium, essential for your child’s bones and muscles. Look for varieties low in sugar and high in protein, like Greek yogurt. Mix it with fruit and granola for a healthy parfait.

Whole Grain Crackers

Whole-grain crackers are a great snack. They are high in fiber and low-cal. Look for varieties made with whole grains, like wheat or quinoa. 

Smoothies

Smoothies are a great way to sneak extra fruits and vegetables into your child’s diet. You can make them with various ingredients like bananas, berries, spinach, and kale. Yogurt or nut butter provides extra protein and healthy fats.

Popcorn

Popcorn is a great snack option because it’s low in calories and fiber. Look for varieties that are low in salt and butter. You can also add in some nutritional yeast or herbs for extra flavor.

Remember their likes and dislikes when introducing new snacks to your child’s diet. Don’t be discouraged if they don’t like something right away. It can take several tries before they start to enjoy a new food. Also, monitor portion sizes and avoid giving your child too many snacks throughout the day.

Introducing healthy snacks into your child’s diet is a great way to ensure they get the nutrition they need while satisfying their hunger and taste buds.  

Nutrition Tips for Expecting Mothers

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Pregnancy can be an exciting and overwhelming time in a woman’s life. With so much to plan and prepare for, it’s easy to overlook the importance of proper nutrition. However, eating a well-balanced diet is essential for both the mother and the growing fetus. In this article, we’ll discuss some nutrition tips for expecting mothers.

Eat a variety of foods

It’s essential to consume various foods from all the food groups. Aim for a diet with many fruits, vegetables, whole grains, lean proteins, and healthy fats. Different foods ensure you receive all the nutrients you and your baby need.

Increase your calorie intake

During pregnancy, your body requires additional calories to support the growth and development of your baby. It’s recommended that women consume an extra 300-500 calories daily during the second and third trimesters. The calories needed may vary depending on your pre-pregnancy weight and activity level.

Don’t skip meals

Skipping meals is a poor dietary choice because it can lead to low blood sugar levels, leaving you tired and irritable. It can also lead to overeating later in the day. Instead, aim to eat small, frequent meals throughout the day to keep your energy levels stable.

Stay hydrated

Staying hydrated is vital during pregnancy. Drinking plenty of water wards off constipation, reduces the risk of urinary tract infections and helps maintain the amniotic fluid surrounding your baby. Aim for eight glasses of water daily and avoid sugary drinks and caffeine.

Get enough protein

Protein is essential for a fetus’ development. It’s recommended that pregnant women consume at least 70 grams of protein per day. Good protein sources include lean meat, poultry, fish, eggs, beans, and nuts.

Avoid certain foods

Certain foods can be harmful to your baby during pregnancy. Avoid raw or undercooked meat, fish with high levels of mercury, unpasteurized dairy products, and foods that contain raw eggs. Additionally, limit your intake of caffeine and avoid alcohol and tobacco altogether.

Take prenatal vitamins

Prenatal vitamins ensure you and your baby receive all the necessary nutrients. They contain folic acid, iron, and other essential vitamins and minerals for fetal development. Talk to your healthcare provider about which prenatal vitamin is proper for you.

In conclusion, proper nutrition is crucial during pregnancy. Eating a well-balanced diet that includes a variety of foods, staying hydrated, and getting enough protein is just a few of the nutrition tips for expecting mothers. By caring for your body and growing a baby, you can help ensure a healthy pregnancy and a healthy baby.

Tips for Managing Stress While Pregnant

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With so many physical and emotional changes happening, it’s common for expectant mothers to experience stress. However, excessive stress during pregnancy can negatively impact both the mother and the baby. Therefore, managing stress during pregnancy is essential to ensure a healthy pregnancy and baby.

Here are some tips for managing stress while pregnant:

Exercise regularly

Exercise is excellent for reducing stress levels. Regular exercise can help you feel more relaxed and energized. It can also improve your mood and help you sleep better. However, talking to your doctor before starting any exercise routine during pregnancy is essential.

Get enough sleep

Getting enough sleep is crucial during pregnancy. Lack of sleep increases stress levels and affects your mood. Establishing a regular sleep and rest routine is vital.

Eat a healthy diet

Eating a healthy diet will reduce stress levels. Avoid processed foods and focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. A healthy diet can also help support the growth and development of the baby.

Stay connected with loved ones

Pregnancy can be lonely, especially during the pandemic. Staying connected with loved ones can help reduce stress levels. Talk to your partner, friends, and family and seek their support.

Take breaks

It’s essential to take breaks and rest when needed. Don’t hesitate to take a day off work or cancel any plans if you feel overwhelmed. Listen to your body and prioritize self-care.

Seek professional help

If you’re experiencing excessive stress or anxiety, don’t hesitate to seek professional help. Talk to a doctor or a mental health professional. They can provide the support and resources you need to manage stress levels.

Practice relaxation techniques

Techniques like deep breathing, meditation, and yoga reduce stress and promote relaxation. Mindfulness will help you stay present and reduce stress levels. Take a few minutes daily to practice mindfulness techniques such as mindful breathing or body scan.

Prioritize self-care

Make time for activities that you enjoy and that help you relax, such as taking a warm bath or reading a book.

Manage your workload

Try to manage your workload and prioritize tasks. Feel free to delegate tasks or ask for help if needed.

Managing stress during pregnancy is crucial for the health of the mother and the baby. You can reduce stress and enjoy a healthy and happy pregnancy by incorporating tips into your routine. Remember to listen to your body, prioritize self-care, and seek support when needed.

How to Tell When Your Newborn’s Terrible Sleep Cycle Might be a Sign of Something More Serious

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Whether you have a newborn or an older infant, your baby may sleep excessively. An older infant who sleeps excessively is often only doing so when ill or after a hectic day, while a newborn who sleeps all day is more of a potential problem.

Due to their limited stomach size, newborns must feed regularly to receive the necessary nutrition. Breastfed infants shouldn’t go without food for more than two to four hours, while formula-fed infants shouldn’t go without food for more than three to four hours. Although leaving a very tired newborn asleep may be tempting, you must wake the baby up if it doesn’t feed on its own. Keep a tight watch on the time for the first two to three weeks, and wake your infant when it’s time. Allowing your infant to sleep for more than two to four hours while you are trying to nurse creates a double problem. The baby won’t get enough food, and your milk supply may decrease.

Each infant has somewhat varied sleep requirements and routines. During the day, older infants may take a longer sleep than usual after a very active day. The odd additional daytime rest is nothing to worry about as long as nighttime sleep isn’t disturbed. Giving your baby more than four hours to nap can make it more difficult to tuck them in at night or cause your baby to wake up earlier than usual the next day.

Long lengths of sleep followed by a refusal to wake up for feedings may indicate that your baby is sick. It’s natural for your baby to spend much more time sleeping when he has a sickness since sleep helps fight diseases and recover faster. If your baby sleeps for six to eight hours at a time when only a month or two old, call your pediatrician.

It may be challenging to get a sleeping baby to feed. If you wake your infant while in a light REM stage of sleep when his arms or legs are moving, his face is changing expressions, or his eyes are fluttering, you’ll find it more straightforward. Do your best to convince your infant to take a complete meal because you went to the effort of disturbing him. It’s alright to let your baby doze off again if, despite your best efforts, he is only interested in a bite. But let your doctor know if you’re having problems fitting in two whole feedings in a row.

Allowing your sick child to take longer or earlier naps than usual is OK. Even so, it’s worth waking him up if she takes longer naps than three to four hours at a period since lengthier breaks might prevent him from sleeping through the night.

Tips for a Healthy Pregnancy While Living Abroad

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Most young couples find it challenging to move overseas. This is particularly true if they plan to have a kid in the new location. When you relocate abroad, your baby’s health, safety, and well-being are priorities. Complications may arise from foreign healthcare systems, traditions, cultural differences, and language barriers. Here are some suggestions to assist people who want to give birth abroad.

Cost

You should know the associated medical costs when establishing a family while living far from home. Before becoming pregnant, ex-pat couples are highly advised to get foreign health insurance, including maternity. While medical expenses may differ from nation to country, many ex-pats probably overlook that having a baby while living abroad may be expensive. Foreign nationals should know their limitations if they want to give birth in a public hospital. Despite the availability of hospitals, some nations charge $39,000 for delivery services and check-ups, while others may charge a few thousand. Several nations, like China and the USA, charge around $3,000 per day for any further hospitalization. You can get direct billing recommendations from a doctor and hospital in your foreign health insurance provider’s network. 

There is often a 12-month waiting period before pregnancy costs are covered under individual ex-pat health policies. Some plans do not provide any maternity benefits. The last thing you want to discover is that you are not insured. The majority of group international health insurance policies offer free maternity coverage. Read the tiny print since maternity and infant care may be pricey.  

Citizenship

Most ex-pat couples ponder which country they want to raise their child when they become parents abroad. It’s critical for international couples to choose a birth location where they feel at ease. If specific legal conditions are completed, a child born overseas to U.S. or Canadian residents may often receive citizenship for themselves at birth.

Care Plan

You must educate yourself on the new country’s healthcare system as much as possible. Focus on the maternity care services you will have access to. A list of medical professionals and facilities of your global medical plan providers should be provided. Remember to examine the hospital where you will birth your child. Ensure that it is well-kept, capable, and reputable. Whether you are already an expatriate or before you go overseas, attempt to locate proper child care as soon as you learn you are pregnant. Your foreign employer can help or connect you with other foreign couples.

Baby Blues vs. PPD and When to Seek Care

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Delivering a baby is stressful, no matter how much you’ve looked forward to it. Understandably, many new mothers have emotional ups and downs, given their lack of sleep, interruption to their regular routines, and soreness recovering from labor and delivery.

Contrary to popular belief, it’s very common to experience temporarily overwhelming bouts of sadness after giving birth. Despite the happy occasion, your life and hormones are altered, which affects your mood. However, some parents feel persistent depression or hopelessness, possibly indicating postpartum depression (PPD).

The Blues

The condition known as baby blues refers to mild, temporary sadness and anxiety prevalent among new moms. Unlike PPD, anxious depression doesn’t interfere with your ability to function during the day, and you won’t require treatment. Baby blues begin a few days after delivery, peak at around a week postpartum, and then fade by the end of the second week. Symptoms include unsettling fears that the infant is in danger, being fidgety, and feeling guilty. Postpartum anxiety makes a woman excessively worried about her baby, which results in hyper-vigilance.

A strong support network, psychotherapy, and medicine make up the typical treatment regimen. However, identifying the patient’s condition is difficult. It is challenging to talk about postpartum depression because of its stigma. Despite the fact that one in five women experience postpartum depression and anxiety, many patients decide to conceal their symptoms and forgo treatment.

PPD

Conversely, PPD is a medical condition similar to diabetes or heart disease. Unlike baby blues, intense feelings of despair or hopelessness manifest and remain. PPD symptoms overlap with baby blues but are more intense. Examples include sobbing uncontrollably, declining interest in all activities, refusing to bond with the baby, feeling shame or worthlessness, and exhibiting changes in sleeping and eating patterns. These are strong indicators of a serious problem.

In order to prepare yourself for unpleasant thoughts or feelings, it helps to have a plan in mind prior to delivery. Establish reasonable goals for the postpartum time. Stay in touch with other women in your childbirth education class or other regular community gatherings. Ask questions about their anticipation before having a baby compared with reality. You can also talk to your spouse about tackling this as a team. Make a list of resources. Consider who you’ll contact if you are in a difficult postpartum circumstance. Make a list of the best sources for professionals, then locate them. Being aware beforehand gives you another resource in your corner.

Best Gifts for Expecting Mothers

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There is nothing wrong with giving a pregnant woman a gift from her baby registry. An excellent addition, however, is a supplementary surprise that she isn’t expecting. 

Finding appropriate presents for expectant women is relatively easy. Finding something remarkable doesn’t have to cost a fortune, either. There are many sentimental and expensive gifts available for under $25. Feel free to use an occasion like her birthday or mother’s day to pamper her and take the focus off the baby for a short time. You don’t even need a reason. Just because gifts are the latest trend and there’s a good reason people are gravitating towards the idea. After the events of the last few years, people have been reevaluating their priorities. Thoughtful gifts are taking precedence over expensive ones.

Sleep Aids

For someone bearing a big load, sleep can be in short supply. Give the expectant mother a beautiful silk eye mask so she may catch some rest before her sleep cycle is disrupted. It features a detachable extension that can be used as a full-body pillow. Hatch is an expert in maternity clothing for use during and after pregnancy. A T-shirt dress, jersey robe, soft socks, and full-coverage undergarments are all included in this opulent gift package to make the expectant mother as warm as possible throughout her hospital stay.

Activities

The period leading up to a pregnant woman’s due date is the slowest increment of all. Mama is ready for the baby after nine long months, but newborns have their own schedules. She can pass the time with the help of amusing adult activity books. It is an essential present for expectant mothers.

Bring the spa to your favorite expectant mother if she is staying in to prepare for the baby’s grand entrance. With a bar of body and face soap, a bath bomb, a lip scrub, a face polish, and a room spray to set the scene, this gift package has everything she needs to unwind in the tub.

Looking for a heartfelt present for a future mother? Look no further. She will value a gift that enables her to save priceless memories. With 100 pages to write on, there will be plenty of lovely, saved moments when she expresses her thoughts to her child one day.

Cozy wear

The soon-to-be mother will value comfortable attire more than ever. She is the perfect candidate for a plush, comfortable robe. Additionally, the baby can curl up in it. Mom’s back will surely hurt because she now carries a lot of weight. A belly band is practical. To relieve the pressure, it gently lifts and cradles her tummy. When she is lying down, two memory-foam pads offer her additional support. One of the most common pregnancy concerns is aching feet, so give mom something to relieve the strain on her feet. The optimal slippers are plush ones with grips on the bottoms to prevent slipping.

Ways to Support New Moms Over the Holidays

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New mothers must be given extra compassion and support throughout Christmas. It’s a time of year that already brings up emotions. Postpartum feelings are heightened during this season. 

Whether hosting or traveling, new moms will benefit from the following considerations.

Honor Boundaries

Not all mothers enjoy being surrounded by eager relatives and friends dying to hold their new baby. They also need a break from the barrage of questions aimed at them or their little ones. It should only take a single “no” to make people step back and give a mom her space. 

Make Her Feel Special

New moms might ask for help instead of playing hostess when visitors arrive. Be understanding that her world is upside down, and she is sleep-deprived. Compliment something about her or her home to make her feel special since most people focus solely on the baby. Also, be ready to pitch in. whether it’s laundry, cleaning, or meal preparation, know ahead of time to expect it and oblige happily. The most harmful thing a new parent could feel is shame or guilt for requesting help. Find out ahead of time what to bring to make the evening go smoother or assist with her self-care. Be prepared not to hold the baby. Respect the level of closeness the mom is willing to share. Conversely, the mom might welcome your offer to hold her child while she catches up on rest. 

If the parents feel ready, offer to babysit so they can venture out for an actual date. It can be very isolating for new parents during the first six months. Their lives become an endless cycle of diapers, bottles, feedings, and sleeping in short bursts. Arrange an at-home spa day or a fun movie night for moms who aren’t yet ready to be separated from their little ones. Recreating a spa experience with the girls can be as straightforward or complex as you want. There are countless DIY websites on ways to recreate the experience. 

Alter Traditions

Typically, the Christmas season is a time of year that elicits memorable traditions. People gather at residences or venues to exchange presents and eat bountiful feasts. When a baby arrives, all parties must understand that new parents might be too exhausted to maintain the typical seasonal festivities. While this may be disappointing for some, remember that it’s a temporary change. The bigger picture is what’s important. Think about the joy that a new addition brings rather than focusing on changes in plans or your disappointment.

Is It Safe to Do Strength Training During Pregnancy?

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Many fitness enthusiasts wonder how their workouts will change once they become pregnant. If you are not currently in a regular strength training program, it is strongly advised to wait until after giving birth. It is not a good idea to start an extreme program during pregnancy. If you are already taking part in regular exercise,  it is still necessary to modify your routine to accommodate your growing body. For some people, such as serious weightlifters, it is advised to avoid lifting heavy objects as their pregnancy progresses. 

Before starting a fitness regimen while pregnant, your doctor should clear it first. You must follow best practices when it comes to working out while pregnant. You can also consult a pre-natal fitness professional for tips and suggestions. 

There are several advantages to maintaining a strength training program throughout pregnancy. In addition to staying fit, lifting weights can also help prepare your body for parenthood. According to Andrea Chisholm, a board-certified OB-GYN in Wyoming, strength training can assist with posture changes, maintain endurance, and protect the lower back. This is an essential part of labor.

One of the benefits of strength training while pregnant is improving the strength of your back muscles. The growing belly and enlarged breasts can stress the back muscles, leading to lower back pain. Doing so can help strengthen the back muscles and increase the strength of your core.

According to studies, strength training can help improve labor outcomes by decreasing the likelihood of a C-section and shortening the early stages of labor. It can also help lower the length of hospital stay.

Although strength training can help improve labor outcomes, it is also not a good idea to start worrying about going into early labor as it can still lead to premature delivery.

One of the most important advantages of strength training while pregnant is helping you maintain a healthy weight. Although it is important to gain weight to support your baby’s development, too much can lead to health problems, such as gestational diabetes.

Getting too little weight gain can also lead to the development of a child being too small. This can cause issues such as low birth weight and illness.

A regular exercise program during pregnancy can help prevent excess weight gain. It can also help lower the risk of preeclampsia.

Although strength training can lower the risk of gestational diabetes, it can still increase the risk of developing this condition later in life. Usually, high blood sugar levels during pregnancy can return to normal. However, if this happens later in life, it can lead to type 2 diabetes. In addition, gestational diabetes can enhance the risks of developing other conditions, such as impaired glucose tolerance and obesity.

One of the toughest lines of defense against gestational diabetes is incorporating resistance training into your regular exercise program. Doing so can help prevent the development of this condition and protect the baby from macrosomia, which can occur when a newborn weighs over eight pounds.