Tracie Smith-Beyakcanfitpro Toronto 2019

#4327tracie@conquereducation.guru

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

info@conquereducation.guruLinkedin: Tracie Smith-Beyak

Instagram: trainertracieTwitter: @conquertrainerFacebook: T Smith Beyak