- Women's HealthGeneral Page Tier 3BlogWelcoming your newborn can be an exhilarating experience. It can also trigger powerful emotions, from excitement to unease. For many expectant parents, it can trigger unanticipated feelings of depression or anxiety. Most new parents will experience some form of the ‘baby blues,’ which may include mood swings, crying, sadness and difficulty sleeping. These symptoms typically last a few days and resolve on their own. However, some new parents will have a more severe, longer-lasting mood disorder known as postpartum depression or anxiety. What is postpartum depression? Postpartum depression (PPD) and postpartum anxiety (PPA) occur after having a baby. About 40 percent of those with PPD first develop these symptoms during pregnancy. About one in nine people who have given birth experience symptoms of PPD in the United States, according to CDC research. Symptoms usually develop by six weeks postpartum but may develop anytime during the first year. If left untreated, PPD can last for years. PPD is common and often associated with adverse infant and maternal outcomes, such as lower breastfeeding initiation and duration, poor maternal and infant bonding, and possible long-term cognitive impairment and abnormal child development. Although rare, an extreme mood disorder called postpartum psychosis may develop after childbirth and, if left untreated, may lead to suicide or infanticide. Symptoms of postpartum psychosis require immediate evaluation and treatment. Who’s at risk of PPD? PPD can happen to anyone. It’s not only dependent upon physical changes, such as a dramatic drop in hormones, post-birth or a genetic predisposition. Emotional issues may also trigger PPD, especially when you’re sleep deprived or overwhelmed. Other external factors that can prompt PPD include financial worry, relationship problems, absent support system or a traumatic birth experience, among others. Those who have preexisting mental health disorders are at an increased risk of developing PPD or PPA. What preventative steps can I take during and after pregnancy? PPD can last anywhere from weeks to months. If left untreated, symptoms could be prolonged. There are several things you can do to help prevent PPD during and after pregnancy: Take care of your health. Eating healthy, sleeping eight or more hours per night, exercising and taking a prenatal vitamin can help improve symptoms. As a new parent, you’re sleep deprived and your focus is your baby. However, in order to take care of your baby, you have to take care of yourself, too. Talk to your partner and support network. If those close to you know something is off, they can offer more support and, if necessary, help encourage you to seek professional help from a licensed counselor or psychiatrist. Develop healthy coping mechanisms. Listening to music, developing a hobby and exercising can help you develop healthy coping habits. Talk to your provider. Reach out to your midwife, nurse practitioner or doctor. Know that there are medications that are safe during pregnancy and while breastfeeding. Use your resources. Joining local parent groups – whether on social media or a community group – can offer additional support with others who are going through the same thing. If at any point you have suicidal thoughts or thoughts of harming your baby, seek immediate help from your partner or loved ones in taking care of your baby and call 911 to get help. Don’t forget, PPD and PPA are very common and you have done nothing to cause it. You shouldn’t feel ashamed or guilty. It’s also important for you to feel safe enough to talk with your provider about how to alleviate symptoms. There is help out there and you don’t have to suffer through it alone. Authors To learn more or to schedule an appointment with Luminis Health Midwifery Annapolis, call 443-481-4400.0
- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogBrain exercises can benefit even the healthiest people, so we asked Anne Arundel Medical Center Rehabilitation Services speech therapist Rebecca Gondak to give us her top five strategies for tuning up a tired brain. They might seem simple, but they work. Keep a Daily Planner Whether it’s electronic or an old-fashioned book, a planner can be a crucial brain saver. “Too many people try to keep all their information in their heads and it just doesn’t work,” says Gondak. If you are forgetting appointments or simply having trouble staying organized, a planner is a simple solution. Take Brain Breaks Brains get tired, a condition known as “cognitive fatigue.” So instead of getting frustrated when you can’t concentrate or your mind wanders, take a break, says Gondak. She recommends starting out by taking brain breaks at 10am and 2pm each day. “Sit quietly, close your eyes, stop all activity and check your cognitive energy level,” she says. Even five minutes of relaxation can give your brain a big boost. Have a Place for Everything and Everything In Its Place This age-old advice still holds true, says Gondak. In our demanding, stressful world, it’s easy to forget the little things. Gondak recommends making a list of the most common items you misplace and then designate a place for them that’s easy and obvious. A basket by the door for keys and the phone? Remember How to Remember Do you have trouble remembering people’s names? Rather than focus on your frustration, think instead of what you can recall. Can you remember how many syllables the name has? Does the name remind you of something else? What does the name sound like? Instead of giving up when the answer doesn’t come to you immediately, these ways of “thinking around the name” help recall and will lead you to your answer says Gondak. Connect the New With the Old Remembering new information can be hard, especially as we age. Gondak says one of the best ways to help recall new memories is to connect them with something you are already familiar with. “Associations spark recall,” says Gondak. Originally published July 9, 2015. Last updated Aug. 12, 2019.0
- Pregnancy & Birth, Women's HealthGeneral Page Tier 3BlogGroup prenatal care like CenteringPregnancy® can be an excellent way for new moms to build friendships and make connections. Beyond this emotional support, however, you may be wondering how group prenatal care will affect your baby’s health. Over the last couple of decades, there have been many studies comparing the benefits of group prenatal care to the benefits of one-on-one prenatal care with a provider. While more research needs to be done, the data gathered so far shows that group prenatal care can have a positive impact on pregnancy and birth outcomes. Here’s what the research has to say. Group Prenatal Programs Like CenteringPregnancy® Often Result in Better Health Outcomes for Mom and Baby Healthier Newborns While we’re just beginning to understand the impact of group programs versus traditional one-on-one prenatal care, initial study results indicate that group prenatal care programs lead to the same — if not better — outcomes for newborns. Since birth weight is one of the most important health factors for a newborn baby — low birth weight (less than 5.5 pounds) can lead to serious health problems and was one of the first measures closely studied. CenteringPregnancy® has been shown to have a positive effect on newborn outcomes, including birth weight and preterm delivery. A 2015 Yale School of Public Health study showed that group prenatal care resulted in: Babies with higher birth weights compared to those receiving individual prenatal care Less babies that were small for their gestational age Shorter neonatal intensive care unit (NICU) stays, when that level of care was needed Study results also suggest that group prenatal care promotes breastfeeding, and more women are likely to initiate breastfeeding if they participate in a program like CenteringPregnancy®, especially adolescent moms. Breastfeeding can have many benefits including: Helping to protect your baby from infection Reducing the risk of your baby developing a chronic illness later in life Supporting your baby’s development Healthier Pregnancies With the group discussion and provider-led activities in each CenteringPregnancy® visit, there are more opportunities to reinforce healthy behaviors among the women in the group — and a healthier mom often translates to a healthier baby. Women participating in group care, such as CenteringPregnancy® meetings were: At less risk for a preterm birth Less likely to get pregnant quickly after giving birth Less likely to go to the emergency room, especially in the third trimester More likely to make healthier lifestyle choices, such as eating healthy, exercising and abstaining from alcohol, nicotine and drugs More likely to maintain a healthier weight throughout their pregnancy When it comes to prenatal care, women enrolled in CenteringPregnancy® programs attended more prenatal visits and were more likely to attend both prenatal and postpartum appointments. And, because of the structure of each CenteringPregnancy® meeting, you can enjoy up to 10 times the support, time and pregnancy knowledge compared to individual visits with an OB-GYN or midwife. Learn More, Talk With Our Team Today When you’re deciding the right type of prenatal care for you, it’s important you find a program that fits your personal needs and preferences, whether it’s with a group or one-on-one with your provider. If you have more questions about CenteringPregnancy® please visit our program website.0
- PediatricsGeneral Page Tier 3BlogLearning to juggle the demands of work with the needs of your new family is hard no matter how you feed your baby. Pumping at work allows you to continue the special breastfeeding relationship you established and reap the health rewards for you and your baby. Legally, your employer must provide break time and space for mothers to pump breast milk. Getting familiar with your rights as an employee and the logistics of pumping can help you feel more confident in your decision to continue breastfeeding. Prior to Returning to Work Learn how to juggle it all. AAMC’s Breastfeeding and the Working Mother class will teach you the secrets to maintaining a good milk supply, the proper use of your breast pump and proper feeding of baby while away from mom. Get familiar with your pump. At least two weeks before you plan to return to work, get your pump out of the case and figure out how to make it work. Check to see if the maker of your pump has a helpful online tutorial. Remember, most insurance companies now cover the cost of your pump. Talk to your insurance company for their policy. Start freezing. Don’t stress thinking you need to stockpile frozen milk before you return to work. Ideally, each day you will pump enough milk at work to feed your child the next day. Having some frozen milk can be helpful though. Before you return to work, find a time you can pump each day. Pumping after your morning feeding, when you tend to have the most milk, is recommended. Freeze the milk in the amount your baby takes in a bottle. Get familiar with tips for storing, freezing and thawing breast milk. Discuss logistics. Talk to your employer about where you will pump and store your milk. Remember, the law is on your side. Legally, the space for you to pump must be functional for expressing milk, shielded from view, free from intrusion, available as needed and NOT a bathroom. Back to Work Block off your schedule. If you control your schedule, block out 30-minute time slots every three hours. Try to estimate when you will last feed your baby before heading to work, and go from there. Consistency in your pumping time will help you maintain your milk supply and help pumping become part of your routine, but your body can be flexible. The most important thing is to not skip pumpings. The number of times you pump will depend on how many feedings you miss while you’re away from your baby. Find support. Get support from other women who are working and breastfeeding. Talking about the challenges, offering tips to simplify the process and sometimes just laughing about how you’d like to throw your pump out the window will keep you motivated. Join AAMC’s Back to Work and Breastfeeding Support Group or AAMC Smart Parents on Facebook to connect with other moms. If you’re not sure if you want to continue breastfeeding after you return to your job, it could be helpful to set up a ‘trial period’ for yourself. Trying it for a set amount of time will give you a chance to get familiar with a routine and help you make the ultimate decision of how long you’d like to continue. Author Kim Knight is a board-certified lactation consultant with Breastfeeding Works which offers home consultations and workplace lactation support. She has provided support to thousands of breastfeeding moms during the course of her career. Kim is a busy mother of three, teaching AAMC’s Breastfeeding Basics and Breastfeeding and the Working Mother classes in addition to leading the Breastfeeding Support Group. Breastfeeding Resources Breastfeeding Basics Class: Learn how to prepare for breastfeeding, how to hold your baby, how often and how long to feed, how to avoid common problems and much more. Breastfeeding Warm Line: Anne Arundel Medical Center's lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Breastfeeding Support Group: Breastfeeding mothers are welcome to this gathering on the second and fourth Thursday of each month. The group is led by Kim Knight, a board-certified lactation consultant. The group is very informal and welcoming to breastfeeding mothers regardless of experience or degree of commitment. Bring your baby! Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. Back to Work and Breastfeeding Support Group: Discuss questions and concerns common to nursing moms who returned to work. Share your experiences and hear new ideas on how to continue to work and breastfeed successfully. This group meets the first Friday of every month at the Big Vanilla in Pasadena. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts. Originally published April 15, 2016. Last updated Aug. 5, 2019.0
- Behavioral Health, Orthopedics, Weight Loss, WellnessGeneral Page Tier 3BlogWe know the benefits of exercise: It can control our weight, reduce our risk of certain diseases, improve our mood and mental health, and lengthen our life. But it can be hard to get motivated. If you could use a little push, look no further than a workout buddy. “Exercising with a partner holds us accountable and keeps us motivated,” says orthopedic surgeon James York, MD. “It can also help us overcome our fear of trying a new class or exercise equipment, bring variety to our workouts and increase our commitment to achieving fitness goals.” Your exercise buddy could be a co-worker, spouse, friend, family member or new gym acquaintance. Look for: Someone who is slightly fitter than you, so he or she can motivate you Someone with similar fitness goals Compatible schedules Once you’ve found your perfect workout partner, try a few of these exercises: Take a class at the gym, like a spin class or boot camp Create a no-equipment, high-intensity routine at your home (think squats, push-ups, crunches, planks and high-knees) Rock climbing Try one of the martial arts, especially tai chi Learn about more than 20 fitness classes and workshops available through AAMC. Author James York, MD, is an orthopedic surgeon at AAMC and practices with AAMC Orthopedics. Originally posted February 15, 2017. Last updated Aug. 5, 2019.0
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