Tracie Smith-Beyakcanfitpro Toronto 2019
New Baby Blues
Baby blues & PPD Stats
Definitions, predictors & signs/symptoms
Screening, healthcare & a caregivers’ perspective
Realities of motherhood
Studies, research & case studies
Sleep deprivation, stressors, self-esteem & isolation
The fitness, nutrition & wellness impact
Programming to improve symptoms
The workout
Review & questions
Road map for the day
Dr. Robin Westphal‘PPD Statistics’
3
Most new moms experience postpartum "baby blues" after childbirth, which commonly include mood swings, crying spells, anxiety and difficulty sleeping. Baby blues typically begin within the first two to three days after delivery, and may last for up to two weeks. -Mayo Clinic
Signs and symptoms may include:• Mood swings• Anxiety• Sadness• Irritability• Feeling overwhelmed• Crying• Reduced concentration• Appetite problems• Trouble sleeping
Definitions, predictors & signs/symptoms
Postpartum depression is a mood disorder that can affect women after childbirth. Mothers with postpartum depression experience feelings of extreme sadness, anxiety, and exhaustion that may make it difficult for them to complete daily care activities for themselves or for others. -National Institute for Mental Health
• Feeling sad, hopeless, empty, or overwhelmed• Crying more often than usual or for no apparent reason• Worrying or feeling overly anxious• Feeling moody, irritable, or restless• Oversleeping, or being unable to sleep even when her baby is asleep• Having trouble concentrating, remembering details, and making decisions• Experiencing anger or rage• Losing interest in activities that are usually enjoyable• Suffering from physical aches and pains, including frequent headaches, stomach problems• Eating too little or too much• Withdrawing from or avoiding friends and family• Having trouble bonding or forming an emotional attachment with her baby• Persistently doubting her ability to care for her baby• Thinking about harming herself or her baby.
Definitions, predictors & signs/symptoms
Postpartum psychosis is a rare condition that typically develops within the first week after delivery and the signs and symptoms are severe.
Signs and symptoms may include:
• Confusion and disorientation• Obsessive thoughts about your baby• Hallucinations and delusions• Sleep disturbances• Excessive energy and agitation• Paranoia• Attempts to harm yourself or your baby
Postpartum psychosis may lead to life-threatening thoughts or behaviors and requires immediate treatment. -Mayo Clinic
Definitions, predictors & signs/symptoms
Causes include:
• history of depression or bipolar• previous PPD or family history• hormone levels• multiple birth• inability to breastfeed• history of depression or mental illness• smoking, alcohol,drug addictions• marital stress & finances• mother & infant health• poor nutrition• lack of physical activity• weak support system• pregnancy unwanted/unplanned
Paternal postpartum depression too!Particularly, for men with a previous history of depression.
When should you seek help?
If the symptoms aren't diminishing or they are increasing, if daily tasks are becoming difficult or not doable, if care for yourself or child is compromised.
If you are having thoughts of self harm or harming your family contact emergency immediately.
Screening, healthcare & a caregivers’ perspective
A mother suffering might say she ……
• has a totally different lifestyle now• is sleep deprived• is isolated and has limited adult contact• has no time for hobbies or fitness• is out of shape or overweight• looks terrible and is unattractive• can’t eat well• is weak• is bored• feels hopeless
Some are realities and others can be heard then problem solved
Realities of motherhood
Screening and treatment after implementation of a universal perinatal depression screening program. Miller et al. Obstet Gynecol, July 2019
Self harm in women with postpartum mental disorders. BM Johansen et al. Psychol Med. July 12 2019
Effects of exercise on mild to moderate depressive symptoms in the postpartum period: meta analysis. AP McCurdy et al. Obstet Gynecol. June 2017
Does aerobic exercise reduce postpartum depressive symptoms? A systematic review and meta analysis. RV Pritchett et al. J Gen Pract. October 2107
Effects of exercise-based interventions on postpartum depression: a meta analysis of RCT. R Poyatos-Leon et al. Birth, September 2017
Sleep disorder as one of the indicators of postpartum depression. AV Golenkov et al. Nevral Psikhiatr, 2019
Studies & research
What we can do to help:
• Educate
• Refer
• Work cooperatively
• Exercise prescription
• Nutritional counselling
• Self esteem building
• Body image coaching
• Motivate
• Inspire
• Listen
• Be a support system
Nutrition that can help:• Create shopping list &
meal plan or refer• Balance, timing & portion
control• Use Canada’s Food guide• The following are helpful
with mood: folate, B-12, calcium, iron, selenium, zinc and Omega 3 fatty acids
• Take prenatal vitamin when postnatal or nursing
• Low fat, no caffeine, no alcohol, low sugar and minimize processed foods
Wellness:• Program for success• Reward success• Praise, praise, praise• Create +ve peer group• Reflect & problem solve• Program realistically• Educate around
challenging areas• Stress honesty & sincerity• Goal setting
[1 month, 3, 6, 9 & 12]• Relaxation training• Body awareness training
The fitness, nutrition & wellness impact
Key programming targets:
Breathing & gradual warmupPosture & core stabilizationMobilization & flexibilityFunctional & main mover strengthCV trainingPrenatal problem fixes [feet, knee, hips, low back, thoracic, neck/shoulder, wrists]
SymmetryBalance & vestibularSlow recovery & relaxation
Programming to improve symptoms
The breath & core• Wt placement
• Knees
• PF & PT
• Rib scoop
• Scapular set
• Head
• Diaphragmatic
breathing
The workout
Section Exercises [Ball, Bosu, mat & tubing]
Warmup & breathing
Mobility & core
Posture & flexibility
Functional MM strength
Prenatal Prob fixes
Symmetry
Balance & vestibular
Relaxation
#1 Rachel 28 yrs, 1st baby, 70 lb wt gain lost 10 lbs at 3 months post. Doctor confirmed PPD and sent her to trainer. Active walker in pregnancy. Walking daily 30 minutes with new baby boy. No history of depression. Can make time to workout but only with baby present as no sitter.
#2 Pauline 41 yrs, 1st baby, 20 lb weight gain, 4 months post natal lost all weight gain. Seasoned runner. Ran during pregnancy up until 6 months. Running again but has hip and knee pain. Pushes baby when running and feels terribly slow and no longer a good athlete. Concerned friend referred her to fitness instructor/trainer. She will do anything and make time to train.
#3 Francine 32 years. IVF. Twin 2 months boys, third pregnancy first children. Exhausted, failing at keeping up. 55 lb wt gain and 20 lb loss to date. No fitness training experience. Trying to walk daily but limited at times. Doctor said try working out. She has 2 hours x2 week to train at home baby free.
Case study programming
• Listen
• Praise
• Program for success
• Program intelligently & realistically
• Research & follow-up
• Conversations around home, family, nutrition & stress
• Sleep assessment
• Health checks & medicine awareness
• If unsure …. refer.
Review & questions
Want to learn more?Consider ‘1 to 1’
professional training with Tracie [online or in person]
Contact us for more information
[email protected]: Tracie Smith-Beyak
Instagram: trainertracieTwitter: @conquertrainerFacebook: T Smith Beyak