Hi everyone! I’m so glad you’re here today.
​Whether you’re a new mom, a seasoned pro, or somewhere in between, this conversation is for YOU. Mom life is beautiful, but let’s be real—it’s also tough. And finding balance? That can feel like chasing a unicorn some days. But I promise, it’s possible.  

Let’s talk about practical, doable steps to protect your mental health while managing all the hats we wear as moms.  

*1. Acknowledge Your Feelings*  
First things first—whatever you’re feeling is valid. Exhausted? Overwhelmed? Maybe even a little guilty for wanting some alone time? That’s okay. Being a mom doesn’t mean you stop being human.  
Here’s a tip: Try journaling or voice-noting your feelings, even if it’s just for a minute. Getting them out can be freeing.  

*2. Build Small Moments for Yourself*  
You don’t need hours of "me time" to recharge. Five minutes can do wonders.  
- Take your coffee outside.  
- Lock yourself in the bathroom for a quick reset.  
- Put on your favorite song and dance in the kitchen with or without your kids.  

Little moments add up to big changes.  

*3. Ask for Help—and Accept It*  
This one is HARD, I know. But hear me out: asking for help doesn’t mean you’re failing. It means you’re human.  
- Can a friend or partner watch the kids while you nap?  
- Maybe a family member can help with errands?  
Help is a gift for YOU and for your family. 

*4. Know Your Non-Negotiables*  
What do you need to feel like yourself? Is it a quiet morning? Regular therapy sessions? Exercise? Whatever it is, protect it fiercely. Communicate those needs to the people in your life.  

*5. Use Resources Around You*  
- Find a local mom group or support network.  
- Explore mental health apps like Headspace or Calm.  
- Look into community services for childcare or therapy options.  

If you’re feeling stuck, reach out. There are more resources out there than you think, and people want to help.  

*6. Let Go of Perfection*  
Repeat after me: “Good enough is GREAT.”  
Your kids don’t need you to be perfect; they just need you to be present. If you burned dinner or skipped the bedtime story, it’s okay. Your love is what they’ll remember.  

​Mama, you’re not alone. Taking care of your mental health isn’t selfish; it’s essential. You can’t pour from an empty cup, so fill yours first. Small changes lead to big transformations, and you are so worthy of that balance.  

What’s one small thing you can do for yourself this week? Share it below—I’d love to cheer you on! 💖  

 As the holidays approach, it’s easy to get caught up in the celebrations and forget to prepare for the most important arrival of all—your baby!
But this season can bring unique challenges for pregnant moms, especially in emergencies.

🌟 Let’s talk about how to stay prepared, informed, and supported.

🚨 Warning Signs for Emergency C-Sections
Understanding the signs of a potential emergency can save precious time:

Abnormal fetal heart rate
Severe vaginal bleeding
Prolonged labor with little progress
Sudden, sharp abdominal pain
Decreased fetal movement

Educate your partner on what these signs look like and ensure they know to act quickly if something feels off.

🤝 Educate Your Partner on Advocacy
Your birth partner plays a vital role in ensuring your wishes are respected, especially in high-stress moments. Equip them with knowledge about your birth plan and preferences:

Discuss your non-negotiables (e.g., skin-to-skin, delayed cord clamping).
Practice scenarios where they can speak up for you.
Ensure they know who to contact for additional support (like your doula).



​
🌿 Why a Doula is Your Best Holiday Gift
Hiring a doula means you have:

Emotional and physical support throughout labor and delivery.
An experienced advocate to help navigate medical jargon and stressful decisions.
Continuous care that centers on your well-being and comfort.
At Moon Cycle Mama Doula and Wellness, we’re here to be your anchor during the unpredictability of birth.

📝 The Importance of a Birth Plan
Your birth plan is your voice when you can’t advocate for yourself. It ensures the entire care team understands your goals and preferences:

Pain management choices.
Labor positions.
Emergency plans (e.g., how you feel about a C-section).
Having a plan doesn’t mean everything will go exactly as written, but it ensures everyone is on the same page.

🌙 With Moon Cycle Mama, You’re Fully Covered
Choosing Moon Cycle Mama Doula and Wellness means:
✔️ A trusted partner in creating and executing your birth plan.
✔️ A doula who knows how to work collaboratively with your partner and medical team.
✔️ Holistic, compassionate care during one of life’s most precious moments.

🎁 This holiday season, gift yourself the peace of mind that comes with being supported, prepared, and empowered. Connect with us today to learn more about how we can help you feel confident in your birthing journey. 💕

#HolidayBirthSupport #PregnancyAdvocacy #BirthPlan #EmergencyCSection #DoulaSupport #MoonCycleMamaWellness  #EmpoweredBirth

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Educate Your Partner on Advocacy Your birth partner plays a vital role in ensuring your wishes are respected, especially in high-stress moments. Equip them with knowledge about your birth plan and preferences: Discuss your non-n

The Surprising Link Between Sleep and Dehydration

You probably know that you need adequate sleep and hydration to stay healthy.
However, you may not realize how closely the two are connected.
Adults who sleep 6 hours or less each night are up to 59% more likely to be
dehydrated, compared to those who get a full 8 hours of sleep. That’s according to a
recent study by Pennsylvania State University.
Researchers believe one underlying cause is vasopressin. This hormone maintains
your water balance and rises during the later stages of sleep. If you miss those hours,
your kidneys won’t retain enough fluid.
This is just one example of how fluid intake and sleep affect each other.
Find out more about daily habits that can help protect your mental and physical wellbeing.

Sleep Habits:
1. Schedule sleep. Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of your sleep. You’ll lower your risk for insomnia and dehydration by strengthening your body’s natural rhythms.

2.Practice nasal breathing. The average adult loses about 1 liter of fluid each night. You can dramatically lower that amount by breathing through your nose instead of your mouth. Lying on your back with your head slightly elevated will help.

3.Cool off. A hot bedroom also contributes to moisture loss, so turn your thermostat down.
As a bonus, you’ll save on energy and probably fall asleep faster.

Hydration Habits:
1. Spread out your intake. Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day. Foods like celery, strawberries, and tomatoes count too.

2. Drink water first. Start the day with a big glass of water. It will help to make up for some of the fluid you lost overnight.
3.Postpone coffee. That glass of water will probably wake you up just as well as
your usual cup of coffee, so you can save your latte for later.
Excessive caffeine
may interfere with your sleep, especially if you continue consuming it after
about 2 pm.

4.Rehydrate after workouts. Water is usually sufficient for replacing the fluids
you lose at the gym. Sports drinks may be appropriate for very long and intense
exercise but check the labels to see how much sugar and calories they contain.

5. Limit alcohol. It’s the one beverage that actually dehydrates you. Drink
responsibly and avoid any cocktails close to bedtime.

6. Avoid sugar. Dehydration tends to make you crave sweets, but sugary
beverages are more difficult for your body to absorb. Stick to plain or naturally
flavored water, especially if you’re watching your weight.

7. Use less salt. A diet high in sodium will increase your risk for dehydration.
Processed foods and bread are two major sources, so eat them in moderation

More Tips:
1. Treat nocturia. If you make 3 or more trips to the bathroom each night, you may have a condition called nocturia or nighttime urination. Trying to control it by drinking less water can backfire because your urine becomes more concentrated. Seek medical care instead.

2. Fight cramps. Stiff muscles are another physical symptom of dehydration that may keep you up at night. In addition to water, try daily stretching and massage.

3. See your doctor. Your family physician can answer your personal questions about hydration, sleep, and other health issues.
​That may include the implications of any chronic conditions or medications that are concerns for you.
Increase your energy levels and enjoy greater health. Understanding the relationship between hydration and sleep can help you make daily choices that will enhance the quality of your life.

Menopause is a major transition for any woman.
The challenge is even greater when it arrives ahead of schedule.
For about 5% of women, menstrual periods end well before the average age of 51.
Early menopause begins at age 45, while premature menopause refers to 40 or younger.
Genetics and certain medical conditions can be contributing factors.
For example, you’re at higher risk if you’ve had chemotherapy, a hysterectomy, or autoimmune diseases. However, in many cases, the causes are unknown.
You can do little to prevent early menopause, but you can be prepared for the consequences.
Study this guide to learn more about protecting your mental and physical well-being.

Understanding the Risks of Early Menopause
Spending more years without the benefits of estrogen can affect your health in many ways. Early diagnosis and treatment will help you limit the potential impact.

1. Schedule a checkup. See your doctor if you notice changes in your period or if you’ve missed your period for 3 months or more. They can give you a physical exam and test your blood for hormones to determine the causes.

2. Consider HRT. Your doctor may recommend supplemental estrogen and progestin. They will also advise you about the risks and benefits of hormone replacement therapy.

3. Strengthen your bones. Ask your doctor about taking calcium and vitamin D supplements if your diet lacks these nutrients. Weight-bearing exercise thickens your bones too.

4. Prevent heart disease. Early menopause is associated with a 33% higher risk of heart failure. Pay extra attention to your cholesterol and blood pressure, eating healthy, and exercising.

5. Fight stroke. There's also some evidence of a higher risk of stroke. It’s vital to call 911 immediately because prompt treatment may help limit brain damage.

6. Quit smoking. Giving up tobacco is one thing you can do to help delay menopause.  Make a plan, and pick a date for breaking the habit.

Other Suggestions For Dealing With Early Menopause
You can also expect to experience symptoms typical of natural menopause. Try these proven strategies for reducing any discomfort.

1. Reduce hot flashes. About 80% of menopausal women have them, and they’re often more severe when they start early. Cool off by dressing in layers and buying a portable fan.

2. Train your mind. Brain fog and difficulty concentrating are another common complaint. Challenge your brain with word puzzles and enriching hobbies. Study a foreign language or ancient history. Remember that physical exercise boosts your thinking skills too.

3. Watch your weight. Middle-age spread is the fat that accumulates around your midsection as you age. The causes may be a combination of hormones and inactivity. Weigh yourself regularly to adjust your diet before the pounds add up.

4. Stay hydrated. You’re losing more water due to hot flashes and sweating. Replace those fluids by carrying around a water bottle and eating foods with high water content. Smart choices include most fruits and vegetables.

5. Moisturize more. Do your hair and skin feel dryer? If you’re on a tight budget, try inexpensive products like petroleum jelly that usually work just as well as expensive department store brands.

6. Sleep well. Night sweats and other changes associated with aging can lead to insomnia. Given that sleep deprivation can increase your risk for heart attacks, it’s especially important to get your rest. Stick to a consistent bedtime, and check with your doctor if you need more help.

You can ease the symptoms of early or premature menopause. Practice healthy lifestyle habits, and talk with your doctor about hormone replacement therapy and other suitable options.
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Giving your child a healthy start is fundamental.
​As a parent, you play a major role in their early development. You can help them to adopt habits that will enhance the quality of their life for years to come.

Make smart choices while your child is still an infant and reinforce them as they grow. While you're keeping them strong and fit, you’ll also be nurturing a close and loving relationship.

Try these tips for raising a healthy kid.

Encouraging Your Child’s Physical Wellbeing:
1.Breastfeed if possible. Breast milk is easily digested and protects your baby from infections and diseases. The American Academy of Pediatrics recommends breastfeeding for at least the first 6 months.

2. Eat whole foods. When you introduce solid foods, steer away from processed products. Offer lots of vegetables, fruits, and whole grains.

3. Limit sugar. The American Heart Association recommends no sugar for kids under 2, and less than 6 teaspoons a day from 2 to 18. Cutting back on soda and sweets reduces the risk of obesity, diabetes, and heart conditions.

4. Exercise regularly. Excessive screen time makes kids too sedentary. CDC guidelines call for at least 60 minutes of moderate or vigorous physical activity each day.

5. Enforce bedtimes. Bodies and brains need more sleep when they’re still developing. That ranges from a minimum of 14 hours for newborns to 9 hours for school-aged children.

6.Wash your hands. Cleanliness protects your kids and your community from germs. Show your children how to wash hands correctly with soap and running water.

7.Brush your teeth. Cavities in baby teeth can contribute to dental issues later in life. Introduce your child to a dentist before their first birthday and teach them how to make oral hygiene part of their daily life.

8. Apply sunblock. Childhood sunburns increase the risk for skin cancer. Keep babies under 6 months in the shade and buy broad spectrum sunscreens with an SPF of 30 or higher for the rest of the family.

9. Use safety gear. Take advantage of products that protect your child from accidents and injuries. Stay up to date with car seats, bicycle helmets, and other safety aids.

10. See your pediatrician. Schedule regular wellness visits and learn about symptoms that require urgent care. Ask your pediatrician any questions you have.

Encouraging Your Child’s Mental and Social Wellbeing:

1. Listen closely. Pay attention to what your children have to say. Encourage them to talk openly about their feelings. You’ll earn their trust and make it easier for them to turn to you if they’re in trouble.

2.Praise generously. Discipline is more about education than punishment. Let your child know when you’re proud of their behavior.

3.Manage stress. Kids feel pressured too. Exercise together. Show them how to use arts and crafts to express emotions that they may be unable to put into words.

4.Play for fun. Take a break from competitive sports and academics. Join them for unstructured play. Stage a puppet show or run through the sprinklers in your backyard.

5. Spend time together. Make family time a top priority. Plan weekend outings and one-on-one activities. Share family meals at least once a day.

6. Visit your library. Help your children to develop a love for books. Stock up on reading materials at home and check the calendar at your local library for story times and other events.

​Help your child to build a strong foundation for their overall health and wellbeing. Remember that you’re their primary teacher and role model. Your guidance and example increase their chances for a long and happy life!

Epidemiologic Issue: Increased Vaping Among Teens and Young Adults in Low-Income, Underserved Communities in Illinois.

The increased vaping rates among teens and young adults in low-income, underserved communities in Illinois is a growing public health concern. This trend is driven by a combination of glamorization by celebrities, easy access to vaping products, and a lack of education about the risks involved. Addressing this issue will require targeted public health campaigns, increased regulation of vaping product sales, and improved access to resources that help young people quit. Moreover, understanding the social determinants of health that contribute to this behavior is crucial in developing effective prevention and intervention strategies.
​

Maternal Mortality Rates in Women of Color in Illinois

In Illinois, maternal mortality rates among women of color, particularly Black, Hispanic, and Indigenous women, persist at alarmingly higher rates compared to their white counterparts. Current data from the Illinois Department of Public Health (IDPH) reveals a stark reality: Black women are three to four times more likely to die from pregnancy-related causes than white women, reflecting deep-seated disparities in maternal health outcomes. This disparity underscores systemic inequities rooted in socioeconomic factors, access to healthcare, and racial biases within healthcare systems.

Understanding the Problem: Women of color in Illinois face compounded challenges that contribute to elevated maternal mortality rates. Economic disparities, limited access to quality healthcare services, and cultural barriers all intersect to create a healthcare landscape where certain populations are disproportionately affected. These disparities are exacerbated by historical and systemic factors that perpetuate unequal healthcare access and outcomes.

Root Causes and Conditions:

Socioeconomic Disparities: Higher rates of poverty and limited access to insurance coverage impact maternal health outcomes.
Healthcare Access: Disparities in access to prenatal and postnatal care contribute to delayed care and poorer health outcomes.
Systemic Racism: Implicit biases and racial discrimination in healthcare settings affect the quality of care and patient outcomes.
The Cost of Neglect: Neglecting to address these disparities not only perpetuates inequities but also leads to unnecessary loss of life and diminished health outcomes for mothers and families. Beyond the human toll, there are significant economic costs associated with untreated complications, extended hospital stays, and long-term healthcare needs resulting from inadequate maternal care.

Community Influence and Opportunities: In Chicago and across Illinois, community organizations, healthcare providers, and advocacy groups are pivotal in advocating for change. By mobilizing resources, raising awareness, and promoting culturally competent care, these stakeholders can drive meaningful progress towards reducing maternal mortality rates and improving health equity.

Proposed Solutions and Positive Outcomes:

Implementing Community-Based Doula and Midwifery Programs: By providing culturally competent support during pregnancy and childbirth, these programs aim to reduce complications and improve maternal health outcomes.
Advocating for Comprehensive Maternal Health Policy Reform: Policies expanding Medicaid coverage and addressing healthcare disparities can ensure all women have access to timely and quality care.
Enhancing Maternal Health Education and Outreach: Educating women of color and healthcare providers about maternal health can empower informed decision-making and improve care quality.
Long-Term Vision: Through these targeted interventions, Illinois can envision a future where maternal mortality rates among women of color are significantly reduced. This vision includes equitable access to healthcare, improved health outcomes, and a healthcare system that respects and meets the needs of all mothers regardless of race or socioeconomic status.

Conclusion: Addressing maternal mortality rates in women of color is not just a matter of health equity but also a moral imperative. By addressing root causes, advocating for policy changes, and fostering community engagement, Illinois can lead the way in creating a healthcare system that values and protects the lives of all mothers and families.

To gain a comprehensive understanding of maternal mortality rates in women of color in Illinois, several data sources can be utilized. These sources can provide valuable insights into the demographics, healthcare access, and social determinants influencing maternal health outcomes. Here are some useful data sources:
National and State Health Databases

1. Centers for Disease Control and Prevention (CDC):
   
   • Pregnancy Mortality Surveillance System (PMSS): Provides national and state-level data on maternal mortality, including detailed demographic information.
   • Behavioral Risk Factor Surveillance System (BRFSS): Collects data on health-related risk behaviors, chronic health conditions, and use of preventive services.
2. Illinois Department of Public Health (IDPH):
   
   • Maternal Mortality Review Reports: Annual reports on maternal deaths, providing in-depth analysis of causes, demographics, and contributing factors.
   • Vital Records (Birth and Death Certificates): Detailed records that can be analyzed for maternal mortality trends and disparities.
3. National Center for Health Statistics (NCHS):
   
   • National Vital Statistics System (NVSS): Comprehensive data on births and deaths, including maternal mortality statistics.

Hospital and Healthcare Data

1. Healthcare Cost and Utilization Project (HCUP):
   
   • State Inpatient Databases (SID): Hospital discharge data that can be used to analyze maternal health outcomes and healthcare access.
2. Illinois Hospital Association (IHA):
   
   • COMPdata: A comprehensive database with information on hospital admissions, patient demographics, and health outcomes.

Public Health and Social Determinants Data

1. American Community Survey (ACS):
   
   • Provides detailed demographic, social, economic, and housing data that can help identify social determinants affecting maternal health.
2. Robert Wood Johnson Foundation (RWJF):
   
   • County Health Rankings & Roadmaps: Offers insights into the health factors and outcomes at the county level, highlighting disparities and social determinants.
3. Kaiser Family Foundation (KFF):
   
   • Provides data and analysis on health disparities, including maternal and child health indicators.

Research and Academic Studies

1. Peer-Reviewed Journals:
   
   • Studies published in journals such as the American Journal of Public Health, Journal of Women’s Health, and Obstetrics & Gynecology provide insights into recent research findings on maternal mortality and disparities.
2. University and Research Institution Reports:
   
   • Institutions like the University of Illinois, Northwestern University, and other academic centers often conduct studies and publish reports on maternal health disparities.

Community and Advocacy Organizations

1. March of Dimes:
   
   • Provides data and reports on maternal and infant health, including disparities and recommendations for improvement.
2. Black Mamas Matter Alliance (BMMA):
   
   • Offers resources, data, and advocacy tools focused on improving maternal health outcomes for Black women.

Government and Policy Reports

1. U.S. Government Accountability Office (GAO):
   
   • Publishes reports on maternal health, including assessments of federal and state programs aimed at reducing maternal mortality.
2. Illinois Perinatal Quality Collaborative (ILPQC):
   
   • A state-wide network focused on improving perinatal outcomes, providing data and resources on maternal health initiatives.

By leveraging these data sources, policymakers, healthcare providers, and researchers can gain a comprehensive understanding of maternal mortality rates and the underlying factors contributing to disparities among women of color in Illinois. This information is crucial for developing targeted interventions and policies to improve maternal health outcomes.

Maternal Mortality Rates in Women of Color in Illinois: Background and Epidemiologic Issue
Maternal mortality, defined as the death of a woman during pregnancy or within one year of the end of pregnancy from any cause related to or aggravated by the pregnancy or its management, remains a significant public health concern in Illinois. This issue is particularly severe among women of color.

In Illinois, Black women experience significantly higher maternal mortality rates compared to their white counterparts.
Hispanic and Indigenous women also face elevated risks, though to a lesser extent compared to Black women.

Black women of reproductive age (15-44 years) in Illinois are among the most affected groups.
Women in lower socioeconomic brackets, with lower educational attainment, and limited access to healthcare services are particularly vulnerable.

Maternal mortality rates in Illinois show considerable geographic variation.
Urban areas like Chicago have higher rates of maternal mortality among women of color compared to other parts of the state.
However, rural areas also show disparities due to limited healthcare facilities and services.

In Chicago, neighborhoods with predominantly Black and Hispanic populations face higher maternal mortality rates. These areas often suffer from higher poverty rates, lower access to quality healthcare, and other socio-economic challenges.
Communities in southern Illinois, which are more rural and have fewer healthcare resources, also experience higher maternal mortality rates among women of color.

Over the past decade, Illinois has seen an increase in maternal mortality rates, mirroring national trends.
The disparity between white women and women of color has persisted, with Black women consistently experiencing the highest rates of maternal mortality.
Recent initiatives have aimed to address these disparities, but significant gaps remain.

What social determinants of health are influencing the behavior or health outcome you ask?

Healthcare Access and Quality: Women of color in Illinois often face barriers to accessing timely and adequate prenatal and postnatal care. Hospitals and clinics in underserved areas may lack resources and staff, leading to lower quality care.

Socioeconomic Status: Higher poverty rates among Black and Hispanic communities limit access to healthcare, nutritious food, and stable housing, all of which are crucial for maternal health.

Racism and Discrimination: Systemic racism within the healthcare system leads to unequal treatment. Implicit bias among healthcare providers can result in misdiagnosis, delayed treatment, and inadequate care for women of color.

Health Behaviors: Pre-existing conditions such as hypertension, diabetes, and obesity, which are more prevalent among women of color, increase the risk of pregnancy-related complications.

Social Support and Community Resources: Limited social support, childcare options, and transportation can impede access to healthcare services, exacerbating the risk of adverse maternal health outcomes.

Conclusion
In Illinois, maternal mortality among women of color is a pressing public health issue marked by pronounced racial and ethnic disparities. Black women, in particular, face significantly higher risks due to a combination of geographic, socioeconomic, and systemic factors.
To address these disparities, Illinois must improve healthcare access and quality, tackle social determinants of health, and confront systemic racism within the healthcare system. Comprehensive and targeted interventions are essential to ensure equitable maternal health outcomes for all women in Illinois.

Parents, this has been one long summer!
With back to school around the corner, a sick child is not on the agenda!
​Lets' all send OUR children back to daycare/school in great health.

I created this guide to assist you if your child comes home with a cold more than usual.
A Parent's Guide to Keeping Your Kids Cold-Free

Do your children attract colds the way a bird feeder makes hungry squirrels come
running?
With some simple precautions, you may be able to keep your children free
from infections this cold and flu season, or at least relieve their symptoms faster and
reduce their number of sick days.

While adults average only about 2 to 4 colds a year, many children have 10 or
more, especially if they're in close contact with other little ones at school or day care
centers. If you want to beat those odds, take a look at this guide to preventing colds.

Fighting Colds by Encouraging Cleanliness:

1.Wash your hands. The most effective way to stop colds is to keep your hands
clean, and keep them away from your face, especially your eyes. Teach your
children to wash their hands frequently with soap for about 20 seconds at a
time.

2.Check your nails. Remember to scrub under fingernails too, because that's
where germs get trapped. Keep your child's nails trimmed short and use a nail
brush to be thorough.

3. Switch your towels. A dirty towel will undo all your good intentions. Consider
using disposable towels, or wash cloth towels daily, when a family member is ill.

4. Disinfect toys. Stuffed toys and other playthings can transfer germs too. Clean
hard surfaces with diluted bleach. Hand wash teddy bears or put them in a
plastic bag with baking soda, and give them a shake.

5. Limit sharing. Show your child how to share safely. Train them to use their own
drinking glass and water bottle.

Fighting Colds by Changing How You Feed Your Kids:

1. Eat up. Starving a cold is a myth. Serve your child a balanced and nutritious diet
that will keep their energy up.

2. Stay hydrated. Drinking lots of liquids is good advice. Water or tea will loosen
up congestion, and warm beverages feel good on scratchy throats.

3. Sip soup. Chicken soup is another home remedy that makes sense. In addition
to keeping your child hydrated, it provides essential nutrients.

4. Try vitamins. A number of studies suggest that products with ingredients like
vitamin C or zinc may not provide any special benefits. However, if you don’t
mind the cost, you might want to see if they work for you.

Other Strategies for Fighting Colds:

1. Use a humidifier. Humidifiers can reduce coughing and make it easier to
breathe by adding moisture to dry winter air. Clean them regularly to avoid
mold.

2. Gargle with saltwater. Your probably know that salt can soothe a sore throat,
but it may also prevent colds in the first place. Some studies show that even
gargling with plain water leads to fewer colds, and it costs nothing.

3.Cover your mouth. Encourage your child to cover their mouth when they cough
or sneeze. Germs are more easily transmitted by touch than by air, but it's still
the polite thing to do.

4.Warm your feet. Many studies have cast doubt on the belief that you'll catch a
cold if you go outside without a coat or hat. On the other hand, there is some
evidence that keeping your feet warm helps, so let your kids wear footed
pajamas or socks to bed.

5.Play outdoors. Whatever they wear, your children will benefit from spending
time outdoors. Some research suggests that vitamin D supplements reduce the
risk of infection by 10%, and sunshine can have similar effects.

Practicing good hygiene and eating lots of chicken soup will help your child to avoid
colds or recover faster. Either way, your whole family could have fewer sore throats
and runny noses this winter.

A three-day cleanse for newly postpartum mothers can be a popular option for those looking to jumpstart healthy eating habits and feel rejuvenated after childbirth. However, its usefulness and safety can vary greatly depending on individual circumstances. Here are some key points to consider:
Potential Benefits:

1. Reset Eating Habits: A short cleanse can help reset eating habits and reduce cravings for unhealthy foods.
2. Increased Hydration: Many cleanses emphasize hydration, which is crucial for postpartum recovery and milk production if breastfeeding.
3. Nutrient Boost: A well-designed cleanse can provide a boost of vitamins and minerals from fruits and vegetables, which can be beneficial for recovery.

Potential Drawbacks:

1. Caloric Restriction: Many cleanses involve low-calorie intake, which can be problematic for energy levels and milk production in breastfeeding mothers.
2. Nutrient Deficiency: Cleanses that exclude certain food groups may not provide all the necessary nutrients required for recovery and breastfeeding.
3. Stress on the Body: The postpartum period is a time for recovery, and a cleanse can sometimes add unnecessary stress to the body.

Important Considerations:

1. Consult Healthcare Provider: It’s essential to consult with a healthcare provider before starting any cleanse, especially postpartum, to ensure it’s safe and appropriate.
2. Balanced Nutrition: Focus on a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables.
3. Hydration: Drink plenty of water to stay hydrated, which is particularly important for breastfeeding mothers.
4. Gradual Changes: Rather than a drastic cleanse, making gradual and sustainable dietary changes may be more beneficial in the long term.

Alternative Approaches:

1. Nutritious Snacks: Incorporate nutrient-dense snacks such as nuts, seeds, fruits, and vegetables into the diet.
2. Small, Frequent Meals: Eating small, frequent meals can help maintain energy levels and support milk production.
3. Postnatal Vitamins: Consider taking postnatal vitamins to ensure adequate nutrient intake.

Overall, while a three-day cleanse might offer some immediate benefits, it’s crucial to prioritize overall health and well-being during the postpartum period. A balanced and nutrient-rich diet, adequate hydration, and professional guidance are key to supporting recovery and maintaining energy levels.

​Need Help Starting? Contact us!
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