Wellness Toolkits

Loving Support for Growing Families...

WELLNESS TOOL KITS

Every person, family, and community has unique needs and circumstances which impact their overall health and wellness. All of these factors are inter-related and each one has influence on the rest. Taking steps to improve your wellbeing in any of these categories will have ripple effects throughout the rest of your life.

Explore some of those WELLNESS ELEMENTS and find resources below:

Mental

Did you know that tens of millions of Americans are affected by some form of mental illness each year? According to the National Institute of Mental Health, over 7% of adults in the U.S. experienced a major depressive episode last year, and for many that is an ongoing struggle.
Not all mental health challenges are permanent, and many are brought on by life events and circumstances which may be temporary. Regardless of the cause, reaching out and getting support is the best way to successfully minimize the negative impacts in your life.

Stress effects every aspect of your life.
Sleep, mood, physical health, relationships, and more.

In addition to connecting with a mental health professional, there are many things you can do to improve your mental health. Take a look at the other tool kits listed below, as each one can have a positive impact on mental health. MentalHealth.gov is a great resource to learn about symptoms, treatment options, and how to make a plan for recovery.
There are also many great smartphone apps available to help you track your moods and help you cope when things get rough. Mindfulness apps can guide you through meditations to help you re-center. Take a look at the options available and find something that works for you. VeryWellMind.com has put together a list of the best apps of 2019.

Online Resources:
www.postpartum.net
www.nimh.nih.gov
www.mentalhealth.gov
www.mindhealth360.info
www.verywellmind.com

Becoming pregnant does not make these challenges disappear. In fact, 1 in 7 moms and 1 in 10 dads suffer from Postpartum Depression (PPD). Many expectant parents find themselves even more stressed, tired, and worried than they were before, which can exacerbate symptoms of mental health struggles. Postpartum Depression and Postpartum Anxiety is a big concern for parents who have a history of mental illness. Postpartum Support International offers free counseling and assistance finding local resources that specialize in PPD. It is important to let your prenatal care provider(s) know if you have a history of mental illness, or are currently experiencing depression, anxiety, or other mental health challenges.

emotional

"How are you?" "Good, how are you?" How many times have you answered that question without actually answering it? Many of us have learned to value and express some emotions, while hiding or repressing others. Emotional wellness means learning how to experience the many emotions that are a normal part of everyone's lives, without them becoming detrimental in a long-term way (such as depression, which is a mental health concern). Repressing feelings of anger, guilt, sadness, etc. can result in unhealthy outbursts and/or subconscious sabotaging of your relationships.

Unexpressed and unexplored emotions often surface at the most critical of times, such as during the birth of your baby. Don't be caught off guard by repressed feelings during such a special time. Pregnancy (and pre-conception) is the ideal time to work through insecurities, fears, resentment, etc. If these topics are heavy and triggering, get help talking about them from a counselor or trusted friend, and be sure to let your prenatal care provider know too.
This is a very important part of preparing for labor and the birth of your baby.

Learning how to communicate with others in a way that helps you express your feelings and needs is a crucial step toward emotional stability. Improved communication skills can help you cultivate deeper connections with people in your lives. Non-Violent Communication (NVC), aka Compassionate or Peaceful Communication, is a technique developed by Marshall Rosenberg to help you and your loved ones learn to express your feelings and needs, while also listening for and understanding the feelings and needs of others around you. There are many resources available to learn the techniques of NVC, but my favorite is a children's book called Giraffe Juice. It is available as a free audiobook or e-book HERE. Here are a few .pdf downloads you can use to explore how you are feeling and what you may need:

Basic Steps of Peaceful Communication ~ Feelings List ~ Universal Needs List

Keep in mind: Thoughts Create Your Reality

While this may not always be true, it is often the case. "The Work" by Byron Katie is an easy to use technique of questioning your thoughts. Have you ever had hurt feelings over something you thought about someone else, only to find out you were making an incorrect assumption? We all have! Sometimes these types of thoughts and misunderstandings actually destroy relationships, cause excessive stress and worry, and can lead to many other conflicts. At www.thework.com, they offer many videos to demonstrate how this technique can help you free yourself of the burden of being attached to your thoughts. There are even downloadable worksheets and practitioners-in-training to help walk you through the process FOR FREE!

There's also a great kids' book called Tiger, Tiger, Is It True? to help kids learn to question their thoughts too.

social

"I get by with a little help from my friends..."

What is social health? It's your ability to form meaningful relationships with others, as well as your ability to adapt comfortably in social settings. These social interactions occur at home, work, church, school, community events, stores and other public settings, and during get-togethers with friends and family.

Studies show that "social support is the greatest resource for reducing stress during pregnancy..."
~ Read the WeHaveKids.com article
'The Benefits of Support Groups for New and Expecting Mothers and Their Babies'

Socializing while pregnant and/or breastfeeding has many positive impacts on your health, as well as the health of your baby. Parents who are at risk for or suffer from postpartum depression and/or anxiety often find great relief from joining a support group for new parents. Most communities have groups and classes specifically for pregnant and postpartum mothers/parents.
Not sure where to look? Ask your prenatal care provider if they know of any local groups for new parents. Check bulletin boards and search online for pregnancy and breastfeeding support groups, as well as prenatal or baby-friendly yoga and exercise classes. There are also a plethora of groups on social media (locally and nationally based) which can be great supportive resources for Q&A, as well as a perfect place to find out about groups and classes in your area.

Social connections are good for your brain and your overall health and wellness. Psychology Today reports these main benefits of having an active social life:

You may live longer.
You will enjoy better physical health.
You will enjoy better mental health.
You may even lower your risk of dementia.

(Click HERE to read the whole article.)

Feeling lonely or stagnant in your social life?
Try something new, like taking art or yoga classes at your local rec center, joining a hiking or meditation group, volunteering, or getting involved in other community events.

Image from VeryWellFit.com's article:
What to Expect from Mom and Baby Yoga Classes

cultural & Spiritual

Cultural health refers to specific health concerns within specific cultures, as well as the overall wellbeing of those individual cultures.

All cultures have culturally-specific experiences that effect nearly all members of that culture, either directly or indirectly. For example, African Americans are at a greater risk of diabetes, asthma, and high blood pressure. As a culture, African Americans also share an experience of severe stress due to the frequent experience of racism and unjust law enforcement/police brutality.

Your health is often closely tied to the connection you feel with the cultural group(s) with whom you most closely identify. This could be the culture you were born into or the culture who have adopted you. Some of us belong to a variety of cultures, some which may intersect, while others may be more distant. Connecting with people who welcome you as one of their own is a beautiful and important part of your overall wellness and health.
Many people find great value in their spiritual community. This could be a church group, metaphysical study group, or even people who come together to volunteer their time helping others. Some people find that their spiritual connections are most potent alone, perhaps during yoga, meditation, or in nature.
What is important is how these things make you feel. If you feel uplifted, enlivened, inspired, and looking forward to next time, you are on the right track.

Culture & Religion Influence Pregnancy, Childbirth, & Postpartum Experiences

Something that (nearly) every culture has in common is the welcoming of new life into their community. The variety of traditions surrounding this special time are as diverse as are the cultures of the world. Most cultures have special practices involving the placenta, careful treatment of the mother before and after birth, foods that are specifically recommended or avoided, and other practical traditions and rituals.
For many growing families, modern life is a very isolating experience, without ritual or community involvement. If you are longing for cultural connection, seek it out! You may not find it on your first try, but keep trying. Connecting with a group of people who share your values and concerns can be one of the most helpful ways you can navigate the trials of parenthood.

Want to read about some of the fascinating and diverse traditions surrounding childbirth from around the world?Here's an interesting article from TheBump.com: Pregnancy and Birth Traditions Around the World.

If you live in the Moab, Utah area, check out the Moab Valley Multicultural Center and the Moab Arts and Recreation Center. Both organizations offer many opportunities for community togetherness, cultural education and expression, and a place to connect.

Environmental

Your environmental health is impacted by the various places where you spend a lot of time -- your home, work, school, and community. Factors which can effect your health include exposure to toxins such as air and water pollution, lead and other industrial pollutants, cleaning and body care products, pesticides, and much more. Other environmental health factors include the cleanliness/tidiness of your home, the lighting and atmosphere, allergens, safety concerns, and much more.

Pregnant people, babies, and children are particularly vulnerable to environmental toxins. According to a study by the National Institutes of Health, "Air pollution exposure in early pregnancy [is] linked to miscarriage." Another researcher from the University of California has also shown that "women exposed to high levels of outdoor air pollution... were at a higher risk of having a baby with spina bifida."
Click the image below to read that article.

Toxins which can adversely affect fetal development are called teratogens. There are many teratogens that pregnant women should avoid. HERE is a helpful article from Healthline.com where you can learn more about what teratogens are and how to avoid them.

Cat feces can carry toxoplasmosis, a known teratogen which can be harmful to your fetus.

If you have a cat who lives indoors, take a look at this article to learn how to keep them off your kitchen counters. Be sure to wash your hands after petting your cat, and let someone else clean the litter box while you are pregnant.

While there are many environmental health factors which you cannot control (short of literally moving to a new environment), there are choices you can make which will reduce your exposure to toxins and environmental stressors. One thing you can do to reduce stress caused by your environment is to de-clutter your home, car, and workspace.

In an article from UnderstandingCompassion.com, Psychologist Sherrie Bourg Carter explains that
“Clutter can play a significant role in how we feel about our homes, our workplaces, and ourselves. Messy homes and workspaces leave us feeling anxious, helpless, and overwhelmed. Yet, rarely is clutter recognized as a significant source of stress in our lives.”
Read the full article and get effective de-cluttering tips HERE.

Click the image above to enlarge or save it.

Concerned about toxins in your home? Here is a helpful article from BeWell.com's Dr. Frank Lipman, who lists
"20 Ways to Detox Your Home"

Body Care Products

What you put on your skin is quickly absorbed and transferred to your blood stream. Unfortunately, many common ingredients found in body care products are toxic, including chemicals which are known endocrine disruptors, carcinogens (cancer-causing), and are linked to birth defects (teratogens). Learn what to look for and start reading labels before you buy.
It may feel overwhelming to think of replacing all of the products you use, so start with just these 3 things:

Deodorant, Body Lotion, & Body Wash

If you want more detailed information, HERE is a helpful body care product shopping guide from OrganicFacts.net.

Click the image above to save & refer to it later.

Physical

EXERCISE

Find what you enjoy and move your body! Some people love to dance or work out at the gym; others love to get out in nature; and some prefer to exercise in the comfort and privacy of home. If you dread exercising, you won't do it regularly. So, whatever it is that you love, get moving!

EXERCISE DURING PREGNANCY
It's important to discuss exercise
with your prenatal care provider.

Unless your prenatal care provider has recommended otherwise, exercising during pregnancy is one of the best things you can do for yourself, your baby, and your experience during childbirth. It is generally considered safe to begin or continue gentle-to-moderate exercise, as long as it continues to feel good. For more info, HERE is an informative "Exercise During Pregnancy" FAQ provided by ACOG (the American College of Ob/Gyns).
Keep in mind that what felt good yesterday may not feel good today, so give yourself permission to check in with your changing body's needs each hour, day, week, month, and trimester.

"How am I feeling now?
What does my body need now?"

Yoga (stretching) is another highly recommended exercise to help you prepare for labor and birth. Plus, during pregnancy it can help: relieve back and hip pain, help you get better sleep, improve circulation, reduce swelling, improve your mood, and much more. To learn more about the many benefits of prenatal yoga, visit VeryWellFit.com's "Complete Guide to Prenatal Yoga" HERE.
It can be helpful to take a class from a yoga instructor with prenatal experience; you'll get hands-on help and tips to enhance your experience and teach you about alignment and safety. (Luna is a certified yoga instructor; let's practice!)
Need some inspiration at home? There are many great prenatal yoga videos on YouTube, Netflix, and Amazon Prime, and HERE is a downloadable/printable .pdf that you can keep on hand for some quick reminders:

DIET

The best way to ensure you are getting the important nutrients you and your growing baby need - before and after birth - is to eat a variety of whole foods.

What are "Whole Foods"?

Whole foods are foods as nature made them, ingredients you can identify by looking at them, such as what makes up a salad or stir fry. Fruits and vegetables; whole grains like quinoa and rice; and healthy proteins like beans, lentils, eggs, cuts of meat.

Harvard Medical School's research-based recommendations for healthy eating:

Click the image above to visit Harvard Medical School's website and learn more about their recommendations.

A note about dairy products:
Some people do well with dairy products, others do not. While dairy can provide protein, calcium, and other nutrients, there are many other sources of these nutrients and dairy is no longer considered a necessary part of a balanced diet.

SUPPLEMENTS

Eating a colorful, balanced diet that provides you with all of the nutrients you and your baby need is the goal, but it is not always the reality of most modern diets and lifestyles. Talk to your prenatal care provider to determine which supplements are best for your specific needs. Some nutrients, such as folic acid, are crucial for fetal development. Make sure you are giving your baby the best start at life.

Take a look at the next section for detailed information on prenatal and postpartum nutritional needs.

PRENATAL & POSTPARTUM NUTRITIONAL NEEDS

Detailed information about prenatal & postpartum nutritional needs coming soon.