Rooted Family Wellness Centre

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Ottawa, ON
Rooted Family Wellness Centre

We provide holistic care and classes for fertility, pregnancy and postpartum families in Kanata.
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02/04/2026

How to make a medicinal cup of raspberry leaf tea 🍃🫖
**consult your health care provider first!

🍃 What you need:
- Your favourite mug
- 1–3 cups of water
- 1–3 tea bags of raspberry leaf tea (or 1–3 tsp dried tea)
- A small plate or another mug to cover your mug

🫖 How to:
1. Boil water
2. Add 3 tea bags to your mug + pour hot water in (about 3 cups)
3. Cover with a small plate (important step to keep the medicinal ingredients from escaping through the steam)
4. Steep at least 15–20 minutes (if it’s too bitter, stick to ~10 minutes)
5. Enjoy!

🤰🏻 Best to use:
- Wait until the third trimester (daily in the final 3 weeks of pregnancy)
- 1–3 cups/day

🫖 Benefits:
- Could shorten the 2nd stage of labour (also known as the pushing stage). In other words, it could decrease the time it takes for baby to be born just after the cervix is fully dilated at 10cm. Sometimes this stage lasts minutes to several hours.
- Could help reduce the possibility of using interventions (forceps, vacuum, etc.)
- Helps to tone and strengthen the smooth muscles around the uterus
- Anti-inflammatory benefits: contains tannins (astringent 'tightening' effect), flavonoids and polyphenols (antioxidant plant compounds) that soothe tissues and reduce inflammation
- High in vitamin C, vitamin E, calcium, magnesium, and small amounts of iron.
- Blood sugar effects: More upcoming research is showing improved insulin sensitivity and mild blood sugar lowering effects in animal and lab studies.

Side effects:
- May increase urination
- Loose stools and mild nausea in some people

For a personalized treatment plan and more healthy tips for pregnancy and postpartum, book an appointment with our naturopaths, Dr. Angelica or Dr. Erica, at Rooted Family Wellness Centre.

01/28/2026

Don’t miss these 5 must-haves in your hospital/birth bag 👇

Lip balm
Hospital air is dry and this is the one thing everyone forgets.

A water bottle with a straw
Hydration is key and a straw makes it so much easier during labour.

Snacks
For after birth or for your partner. You will both be glad you packed them.

Comfort tools
Think music, combs, massage oil, or anything that helps you cope through contractions.

Easy-to-clean shoes
Make sure they're comfortable because you might be doing quite a bit of walking too.

Bonus for partners
A button up shirt so skin to skin is easy right after baby arrives.

Comment “birth bag” and we’ll send you our full packing list 🤍

01/27/2026

Today we celebrate World Pumping Day 🤍
Pumping is real work — emotional, physical, and deeply loving.

The silicone hand pump is gentle, quiet, no cords, no batteries — just you, your body, and a little support catching let-down, easing fullness, and making milk collection feel a bit more manageable.

Whether you’re pumping full-time, occasionally, or just exploring what works for you:
✨ you’re doing an amazing job
✨ your journey is valid
✨ support matters

Here’s to honoring pumping parents everywhere today and every day

01/26/2026

Tiny hack, big payoff: onesies can go on from the feet up.

And if you’re dealing with a blowout? Don’t pull it over baby’s head. Undo the snaps, use the shoulder folds, and slide the onesie down and off (toward the feet) like a pro. Less mess, less stress, everyone wins.

Save this for later!

parentingtips rootedfamilywellnesscentre

01/23/2026

If you’re in your first trimester and experiencing the dreaded nausea and vomiting, you’re not alone 🤍

This intersting published case report caught our eye. It followed one pregnant woman with severe, worsening nausea and vomiting in early pregnancy. After receiving osteopathy treatment, she scored significantly lower in symptoms, with about a 50% decrease after her first treatment and continued improvement after a second.

This is just one person’s experience, and everyone’s pregnancy is different. But if nausea and vomiting are affecting your day to day life and you’re feeling absolutely horrible, it might be worth a try.

Manual osteopathic care is available at Rooted Family Wellness Centre, and we’re here to support you through every stage of pregnancy.

osteopathiccare

01/22/2026

Don’t brush off PMS symptoms. Here’s why 👇
If the week before your period feels like a different version of you (mood swings, bloating, cramps, breast tenderness, headaches, low energy), it’s worth paying attention to.

PMS can be common, but intense symptoms aren’t something you just have to “push through.” They can be a sign your hormones + nervous system need more support.

Acupuncture can be a really helpful, gentle option for PMS because it may support:
- Regulating estrogen + progesterone
- Calming the nervous system
- Improving circulation
- Reducing pain + cramping
- Supporting more balanced cycles over time

You deserve to feel like yourself all month long.

If you’re curious whether acupuncture could be a fit for you, reach out or book an appointment on our website.

01/21/2026

Some research suggests that eating dates in the final weeks of pregnancy may support the body as it prepares for labour 🤍

In one small study, pregnant women who ate six dates a day for the four weeks before their due date were compared to women who ate none. The groups were similar in age and gestational timing.

Those who ate dates tended to arrive in labour more progressed, were more likely to go into labour on their own, and were less likely to need induction or oxytocin. The early phase of labour was also shorter on average.

While this was a small, non randomized study, it is an interesting finding and one that may be worth talking through with a professional 🌿

If you are curious whether dates could be a good fit for you, our nutritionists are here to help you explore your options in a personalized and supportive way.

01/19/2026

Cabbage leaves can be surprisingly helpful for engorgement.
When breasts are overly full, swollen, and uncomfortable, chilled cabbage leaves may help reduce inflammation and ease pressure. They are a short-term comfort measure, not a treatment, but for many parents, they can bring some relief during those early engorged days.

What’s important to know is that ongoing engorgement and blocked milk flow can sometimes be part of a bigger picture. This is one of the ways mastitis can develop.

Mastitis often comes on quickly and can include breast pain, redness, swelling, flu-like symptoms, and feeling generally unwell. Early support really matters. The sooner contributing factors are addressed, the easier recovery can be.

We’ve just published a new blog that walks through:
- What mastitis is
- Common symptoms to watch for
- How it’s treated
- When to reach out for lactation or medical support

If you’re dealing with engorgement, blocked ducts, or mastitis symptoms, you’re not doing anything wrong, and you don’t have to figure it out alone.

You can read the full blog on our website to learn more and know when to get support.

01/16/2026

Postpartum isn’t just for moms. Dads can struggle too and support matters 💛

So dads, here’s your checklist for navigating the early weeks with confidence:
• Build a support team and say yes when help is offered
• Take time for yourself and plan it with your partner
• Talk to other parents who have been there
• Spend time with your baby to build your own confidence

If you or your partner need extra support, our prenatal and postnatal parent support and perinatal mental health counselling at Rooted Family Wellness Centre can help. Find them on our website under 'Services'.

OttawaParents

Address

30 Edgewater Street, Unit 121
Ottawa, ON
K2L1V8

Telephone

+16134359200

Website

http://www.rootedfamily.ca/, https://linktr.ee/rootedfamilywellnesscentre

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