Mama Restore

22/09/2022

For all Moms out there looking for support, wanting to learn more or meet other new Moms this is perfect 😊

19/08/2022

Mama Restore Post-Partum Recovery Program isn’t just about exercise. Let’s get real. What new mom has time to get on the mat for an hour; it just isn’t gonna happen 😂
I focus on each individual client to work out a bespoke program based on their physical and emotional needs, lifestyle, and time with the principles of:
1. Release - undo all the tension created during pregnancy and stress of being a new mom.
2. Reconnect - new moms are often switched off both physically and emotionally and need help to reconnect with themselves again.
3. Restore - once you have released and reconnected then you can start to restore your body to gain back your self-esteem and confidence. 💝🤗
Contact us for more info on: +27 61 922 7037 or check out the online postpartum recovery programme on: www.core-restore.co.za/shop

27/07/2022

Wondering what Postnatal Depletion looks like? Insights from leader in mother care, Dr Oscar Serrallach.

Does baby brain, lethargy, baby blues, fatigue and memory troubles sound familiar?

Leader in mother care and integrative GP, Dr Oscar Serrallach coined the term postnatal depletion after seeing scores of women present to his practice with similar symptoms. Dr Serrallach discusses postnatal depletion, & explores the concept of matrescence; the transition to motherhood; and talks about how postnatal depletion can even appear years after you first start your journey as a mother.

What is postnatal depletion?

Postnatal depletion is a new and emerging concept, with research on the topic limited at this stage. The theory is that during the transition to motherhood,, also referred to as matrescence, many significant changes occur to the mother’s physiology. As Dr Serrallach explains: “The placenta passes many nutrients to the growing baby during pregnancy, tapping into the mum’s “iron, zinc, vitamin B12, vitamin B9, iodine, and selenium stores—along with omega 3 fats like DHA and specific amino acids from proteins.” It has been seen that a woman’s brain shrinks during pregnancy as it supports the growth of the baby and is socially re-engineered for parenthood”.

Dr Serrallach describes postnatal depletion as a postpartum syndrome of accumulated issues including deep fatigue, hyper-vigilance, and a feeling of being overwhelmed. Symptoms stem from physiological issues, hormones, sleep disruption or deprivation, alongside psychological, mental, and emotional factors. These are all events which can lead to the depletion of a woman’s wellbeing as explained in Dr Serrallach’s book; The Postnatal Depletion Cure.

How do you know if you have postnatal depletion?

If the following symptoms ring a bell chances are you may have, or may be, experiencing postnatal depletion - severe fatigue, digestive issues, feeling exhausted, sensitivity to bright light, low libido and brain fog to name a few. Postnatal depletion is different to postnatal depression, which is a much more commonly known condition. “This is yet to be recognised as a condition or syndrome in the medical world but as we all know this is very much part of the reality of many mothers with young children”.

Dr Serrallach’s firmly held belief is that there is nothing more important than the health and well-being of mothers – when mothers are happy, healthy, and rested, our families benefit, our communities benefit and society benefits.

While the science behind postnatal depletion is still emerging, it remains important to always consult your personal health practitioner for the best advice for your individual needs and maintaining pregnancy health.

For more information get a copy of his book as it's a brilliant read.

19/07/2022

POSTPARTUM EXERCISE

Exercise has the following benefits for postpartum women:

It helps strengthen and tone abdominal muscles.
It boosts energy.
It may help prevent postpartum depression.
It promotes better sleep.
It relieves stress.
It can help you lose the extra weight that you may have gained during pregnancy.

HOW MUCH EXERCISE SHOULD YOU DO?
After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day. For example, you could go for three 10-minute walks each day.

WHEN SHOULD YOU START EXERCISING?

If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a C section birth or complications, ask your healthcare provider when it is safe to begin exercising again.

Contact us for ore info on our online postpartum recovery programme or join our Mom & baby classes every Tuesday at 11:00. Call us on: 061 922 7037

17/07/2022

Postpartum is a time for rest, to go slow, for the mother to be cared for, supported, nurtured and nourished by her village, fall in love with her baby and learn to breastfeed. Postpartum is a time for massages to soothe your aching muscles and enjoy time just for you. It's a time to be in the company of wise women on your transition to motherhood.
Postpartum is a time to heal from the birth, physically and emotionally, feel rejuvenated and ready to slowly return to life again. Postpartum is a time for mother and baby to bond and the family to get to know the new baby. Postpartum is a time for peace, joy, love and oxytocin.
Pic: Art to remember

14/07/2022

New spaces available for pre natal fitness classes every Tuesday at 17:15 & Friday at 10:00. Call Denise NOW on: 061 922 7037 to book your place.

A scientifically researched programme designed with the Mom To Be and the new mother in mind to restore their pre or post natal body and feel confident again.

14/07/2022

PREGNANCY BACKACHE
Back pain during pregnancy is a common complaint — and it's no wonder. You're gaining weight, your center of gravity changes, and your hormones are relaxing the ligaments in the joints of your pelvis. Often, however, you can prevent or ease back pain during pregnancy. Consider seven ways to give pregnancy back pain the boot.

1. Practice good posture
As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy & diastasis recti.

2. Get the right gear
Wear low-heeled — not flat — shoes with good arch support. Avoid high heels, which can further shift your balance forward and cause you to fall.

3. Lift properly
When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.

4. Sleep on your side
Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.

5. Try heat, cold or massage
While evidence to support their effectiveness is limited, massage or the application of a heating pad or ice pack to your back might help.

6. Include physical activity in your daily routine
Regular physical activity can keep your back strong and might relieve back pain.

7. Consider complementary therapies
Some research suggests that acupuncture might relieve back pain during pregnancy. Chiropractic treatment might provide comfort for some women as well. However, further research is needed. If you're considering a complementary therapy, discuss it with your health care provider. Be sure to tell the chiropractor or acupuncturist that you are pregnant.

At Mama Restore we offer pre natal classes covering posture, breathing and exercises to make you stronger to squat and lift plus gentle stretching stretching and mobilising exercises. Contact us on: 061 922 7037 for more info.

06/07/2022

"IT TAKES A VILLAGE TO RAISE A BABY"

Back in the day, community living was a given. Dating back thousands of years to somewhat recently, people lived in communities for safety, socialization, and shared resources. From the earliest days of humanity our brains have been programmed to live in close proximity to others, to share food and tools, to protect each other, and to exchange ideas.

But the past century has drastically changed the concept of community, no matter if you live in a rural area, a suburban neighborhood, or an urban metropolis. Families no longer co-habitat as intergenerationally as they once did, especially as the appeal of the nuclear family began to increase.

The move from rural living to urban lifestyles to suburbia and then back to city-life has meant that extended families often fracture and live further and further apart. We are often caught up in the reality of constant “busy-ness” that we don’t take the time to get to know our neighbors. And social media has redefined “connection” and “friendship,” leaving us staring at screens more than engaging with the people around us.

The impact of this is apparent on parents and children. The adage “it takes a village to raise a child” is absolutely still true. But somewhere along the way, we’ve lost the “village” we need to raise kids in nurturing, creative, and safe ways. And as a result, families are missing out on crucial learning experiences and much needed support systems. In the end, many parents feel isolated and alone in their struggles, and kids don’t have the opportunity to engage with a diverse group of people and personalities.

New Moms often feel isolated and it for this reason that Mama Restore has created a "Mommy Tribe". We bring Moms to be and new Moms together to share, support, encourage and be there for one another to creat the 'village' or community. Contact us for more information on: 061 922 7037

29/05/2022

Overdue or not?!

29/05/2022

✨ Swaddling ✨

Most new parents think that they need to swaddle their baby. But the truth is that swaddling can hinder a baby’s development.

Babys are born with hundreds of primitive reflexes. These reflexes are how a baby learns to nurse, close their hand around your finger, and eventually roll over and crawl.

One of these reflexes is the Moro or startle reflex. This reflex is why a baby may wake up when they are put down. They feel the change of position and “startle” awake. This reflex is present at birth and should go away by 3 months. It integrates into the brain as the brain grows and becomes more developed. Simply put, a baby had to use this reflex over and over until the brain is developed enough to not respond to it.

Parents swaddle babies to reduce their startle reflex so that they both get better sleep. The issue is, by reducing the reflex, the brain development is affected.

Babies who are swaddled don’t get to “practice” their startle reflex and therefore their brain won’t make the connections needed to turn the reflex off by 2-4 months when it should naturally disappear.

In our office, we often see babies around 4-6 months who struggle to sleep. Mom is exhausted and considering sleep training but knows there’s something else going on. Swaddling for too long + the 4 month sleep progression are a bad combination and can cause the whole family to become stressed and exhausted.

Typically, these parents swaddle their baby so that baby can sleep longer periods. Then when they stop swaddling because baby can roll, their baby still startles and wakes up easily. They turn to the weighted sleep sacks which just prolong and worsen this issue. Now the startle reflex gets stronger and persistent. Brain development has been altered and the milestones of integration of all primitive reflexes are affected which in turn affect when a baby learns to roll, sit, crawl, and walk.

This is why we DO NOT recommend swaddling. It has neurological consequences for a baby’s development.

Swaddling does mimic how a baby felt in the womb. So IF you decide you need to swaddle your newborn baby, only do so for two weeks maximum!

12/05/2022

Sharing this gem from again. Feels especially relevant right now. And if it does to you too , know that you can do hard things and you are not alone 💜