This document provides information from a presentation by 2013 Summercise Interns on maintaining a healthy lifestyle as a new mom. It discusses the benefits of breastfeeding for both baby and mom's health, nutrition recommendations for breastfeeding moms, managing stress and postpartum depression, light exercises that are safe for new moms, bonding with babies, and local community resources for new parents. The overall message is how new moms can eat well, stay active, and develop strong support systems to nurture their health and deepen their bond with their newborn.

1. Healthy Mom,
Healthy Baby!
Healthy Start presentation and information brought
to you by the 2013 Summercise Interns.
THANK YOU! Healthy Start Presentation July 2013
2013 Summercise Interns
Healthy Mom,
Healthy Baby!
Information to help
new moms eat right,
stay active, and
maintain a healthy
lifestyle to deepen the
bond between herself
and her newborn!

2. Breastfeeding Benefits
(For Baby)
Breastfeeding Benefits
(For Mom)
 Provides ideal nourishment and
optimum bonding for mom and baby
 Antibodies passed through breast milk
help lower risk of health complications
including: ear infections, diarrhea, or
respiratory infections
 Baby’s digestive system still
developing, breast milk composition
easily digested. Less constipation and
digestive upset
 Leads to lower risk of obesity and
higher level of intelligence
 Free! Average cost of formula in 1st
year
of life is $1500, average cost of
breastfeeding is $0
 Post-pregnancy weight loss, burns
calories. Aim to eat healthier, more
energy dense, and nutritious diet
 Lower risk of breast cancer, high blood
pressure, diabetes, cardiovascular
disease, Uterine cancer, and Ovarian
cancer
My personal
breastfeeding benefit:
______________________________
______________________________
______

3. Momma’s Mental Health…
Make Those Few Hours Count
•Use theprofessionals available during your
hospitalstay towatch your baby while you
recover
•Sleep whenever yourbaby sleeps
•Do not sharea bed with your baby soyou can
relax and keep your baby safe
•Split nighttimeduties ahead of time
•Practice watchfulwaiting togivethem time to
calm down
•Keep yourroom cool and dark
•Invest in a baby monitorsoyou don’t worry
that you wont hear yourbaby
Nutrition for
Breastfeeding Moms
If breastfeeding,
consume and
extra 400-500
calories/day.
Consume a
variety of fruits
and vegetables
to introduce to
your baby.
Encourage them
to enjoy when
they are older.
What to eat:
 Vegetables
 Fruits
 Grains
 Dairy
 Protein
What to avoid:
 Caffeine
 High Mercury
 Alcohol
 “Empty” calories

4. Support System
2 people inmy support system:
___________________________
___________________________
To build a better support system:
 Join in young family activities
 Join or start a new mother’s
support group
 Maintain your previous interests
 Search for a new mom blog
Community Resources
Norton SoundHealth Corporation
www.nshcorp.org
(907) 443-3311
Healthy Start/WIC Office
www.nshcorp.org (Wellnessand
Prevention)
907-443-3299
Kawerak
www.kawerak.org (Children &Family
Services)
907-443-4372
Nome Community Center
www.nomecc.org (Family Services)
907-
443-
5259

5. Postpartum Depression
5 symptoms to watch for
(PPD Includes 2 in the past 2 weeks)
 Depresses mood; hopeless,
tearful
 Loss of pleasure in daily activities
 Appetite and weight change
 Sleep problems – unable to fall
asleep or stay asleep
 Change in ability to walk and talk
(sluggish)
 Extreme fatigue
 Feelings of guilt or worthlessness
 Difficulty Concentrating
 Thoughts of death or suicide
Let’s Stay Calm, Cool,
and Collected:
What is one activity that
makes you happy now?
___________________________
___________________________
Treat yourself once a
week!!
Ask for help!
Exercise
Breath deep – In for 4,
hold for 7, out for 8.

6. Exercises For Mom Breastfeeding & Exercise
 Exercisingwillnot affect breast
milk
 Drink plentyof water
 Wear supportive bra
 Nurse before exerciseto avoid
discomfort
Remember...
 Warm up & cool down
 Start slow...
 Stop and talk todoctor if pain persists
 Bright red vaginal discharge is a red flag!!

7. Physical Activity
Benefits:
 Weight Loss
 Improvefitness andrestore strength
 Boost energy levels
 Improvemood; fight stress
 Prevent/decrease postpartum depression
 Set an examplefor your child!
My favorite thing about exercise is:
_____________________________________
_____________________________________
Should you wait?
 Light exercise can start a few days
after birth
o Walking, stretching
 Six weeks after birth for more
strenuous activity
o Weight-lifting, running
 Always check with your doctorfirst
**If you have a C-section, be sure to talk to your
doctor before any activity
Let’s Go!
 2-3 days cardio exercise (walking, jogging, dance)
 1-2 days strength training (push-ups, sit-ups,
weight-lifting)
 Yoga is a great post-pregnancy exercise!
 Have fun! Find
activities you enjoy.
 Social hour. Walks
with friends.
 Baby bonding.
Stroller jogging; play
timeworkout.
 Howwould you
work outwhile
spendingtime with
your baby or loved
ones?
 What’s your
favorite way to
exercise?
Don’t Stop Now!!

8. Bond With Your Babe
 Bonding activates the brain,
hormones, and nerves in mom and
baby.
 Oxytocin, the love hormone, gets
activated in breastfeeding. Eases pain,
and contributes to bond between
mom and baby.
 Oxytocin also released when gazing
into baby’s eyes or cuddling.
The best way I bond with my
baby is __________________.
Bonding Hacks
 Smile!
 Hold, massage
 Sing
 Use scented lotions,
sprays, etc.
 Show colorful andunique
objects/shapes
 Touch, SKIN to SKIN
contact
 Eye to eye contact
 Human voices!