Category: Postnatal

Lifestyle, Postnatal

10 WAYS TO COMBAT ‘MUM BRAIN’

By Georgia Hartmann
Naturopath & Mum of 2

Becoming a mother is an incredible journey, but it can also be mentally and emotionally challenging. “Mum brain” is a term we often hear at Hormone Health Studio and it’s used to describe the forgetfulness, lack of focus, and general brain fog that many mothers experience after giving birth. While it’s common, there are many things we can do to support cognition, energy and mood postpartum. 

So, if you, like me, struggle with ‘mum brain’, don’t add it to your ever-growing list of things to worry about. Here are 10 ways to help you stay mentally sharp throughout parenthood.

1. ADDRESS NUTRITIONAL DEFICIENCIES

Nutrition plays a crucial role in brain health, and a lack of certain vitamins and minerals can contribute to ‘mum brain’. Common nutrient deficiencies that can affect brain function include omega-3 fatty acids, B vitamins, vitamin D and iron. An interesting paper from 2020 showed that DHA, a particular omega-3 fatty acid, is required during pregnancy to not only support bub’s brain development but also to reduce the risk of postpartum depression. Iron plays a similar crucial role with a recent systematic review concluding that iron is required to produce the feel-good neurotransmitter dopamine, and lack of it contributes to depression and fatigue. [1-2] A naturopath can perform a nutrient assessment and recommend easy nutritional modifications and tailored supplementation to address any deficiencies

2. SUPPORT HORMONAL CHANGES

There are huge hormonal fluctuations during pregnancy and after birth. Within the first 48 hours alone, oestrogen levels drop a whopping 95%, progesterone levels drop to nearly zero, and corticotropin-releasing hormone (which facilitates cortisol productions) also plummets. While these hormonal changes are normal, we must ensure that the mother is well nourished to prevent progression into postpartum depletion or depression.[3]

3. REDUCE AND MANAGE STRESS

Managing stress is not only essential for maintaining good mental health but also to reduce ‘mum brain’. We can start reducing and managing stress today by first addressing what the main stressors are and establishing a plan to reduce stress where possible. Techniques such as daily mindfulness practice (even a 5-minute guided meditation with the Calm, Smiling Mind or Headspace app before bed), daily exercise, enjoying a solo cup of tea outside, going for an ocean swim, enjoying a massage, and a personalised nutritional and herbal medicine regime to reduce excessive cortisol production–are effective in promoting relaxation and in turn combating ‘mum brain’. [4]

4. PRIORITISE SLEEP

Getting 8 hours of uninterrupted sleep is a far-reach for many of us. So for those, like me, who have babies who aren’t overly interested in sleep, we must prioritise rest when we can. This may look like a day nap when bub sleeps, or going to bed with your children and getting more hours of rest overnight. (The housework and washing can wait–your mental health must come first).[5]

5. AVOID MULTITASKING

Multitasking can lead to mental fatigue and decreased focus. While the evergrowing to-list can be overwhelming, focus on one thing at a time. Write a list, delegate where you can, and cross tasks off as you complete them. Avoiding multitasking will help reduce overwhelm and keep your mind sharp.[6]

6. STAY SOCIALLY CONNECTED

Social support is crucial for maintaining good mental health, especially for parents. Stay connected with friends and family, and seek out opportunities to meet other mothers who can relate to your experience.[7]

7. SEEK SUPPORT FROM FRIENDS, FAMILY OR A THERAPIST

Don’t be afraid to seek support from others, especially if you’re feeling overwhelmed, anxious, depleted or disconnected. Talking to friends, family, or a therapist can help ease the load and improve mental clarity.

8. OPTIMISE GUT HEALTH

Gut health plays a crucial role in overall health, and imbalances in the gut microbiome can contribute to ‘mum brain’ – all thanks to the gut-brain axis. Simple dietary changes such as reducing processed sugar, enjoying three good meals per day, and limiting coffee to one per day before 10am–can go a long way in reducing brain fog and stabilising energy. The use of specific nutrients and pro/prebiotic strains can further improve gut function, depending on symptoms and your current health state.[8]

9. REDUCE INFLAMMATION

We can reduce inflammation simply through dietary changes. Enjoying anti-inflammatory foods such as organic berries, vegetables of all different colours, extra-virgin olive oil, nuts and seeds, and fatty fish including salmon, mackerel, tuna, and sardines – can be effective in reducing inflammation. Specific nutrients and herbal medicines offer further benefit here. [9]

10. ADDRESS ENVIRONMENTAL TOXINS

Constant, low level exposure to endocrine-disrupting chemicals such as phthalates, parabens, and bisphenols (including BPA and ‘BPA-free’ plastics), interfere with hormones, can cause DNA damage and contribute to feelings of anxiety and depression. Making simple changes with skin care, makeup, deodorant, perfume, cleaning products and food storage containers can go a long way to supporting hormonal and mental health.[10]

‘Mum brain’ is a common challenge for many mothers–whether your child is a newborn, or whether your baby-now-adults have moved out of home. Irrespective of your current situation, know that incorporating these tips into your daily routine can help you stay mentally sharp, reduce stress, and enjoy the journey of parenthood.

References:

[1] DiNicolantonio, J.J., et al. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients, 2020.PMID: 32759851.
[2] Moya, E., et al. Effect of postpartum anaemia on maternal health-related quality of life: a systematic review and meta-analysis. BMC Public Health, 2022. PMID: 35189871.

[3]  Serrallach, O. Postnatal Depletion Cure. 2018.

[4] Obrochta, C.A., et al. Psychological distress in pregnancy and postpartum. Women and Birth, 2020. PMID: 32035798.

[5] Pitsillos, T., et al. Association Between Objectively Assessed Sleep and Depressive Symptoms During Pregnancy and Post-partum. Frontiers in Global Women’s Health, 2022. PMID: 35174357.
[6] Becker, L., et al. Physiological stress in response to multitasking and work interruptions: Study protocol. PLoS One, 2022. PMID: 35134093.
[7] Brik, M., et al. Social Support and Mental Health in the Postpartum Period in Times of SARS-CoV-2 Pandemic: Spanish Multicentre Cohort Study. International Journal of Environmental Research & Public Health, 2022. PMID: 36497529.
[8] Zhou, Y., et al. Fecal Microbiota Changes in Patients With Postpartum Depressive Disorder. Frontiers in Cellular & Infection Microbiology, 2020. PMID: 33134190.
[9] Achtyes, E., et al. Inflammation and kynurenine pathway dysregulation in post-partum women with severe and suicidal depression. Brain, Behaviour & Immunity, 2020. PMID: 31698012.
[10] Kim, J-H., et al. Impact of Endocrine-Disrupting Chemicals in Breast Milk on Postpartum Depression in Korean Mothers. International Journal of Environmental Research & Public Health, 2021. PMID: 33922135.

About the author:
Having been diagnosed with Premature Ovarian Failure two years prior to conceiving her first child naturally, Georgia’s passion lies within helping women overcome their hormonal imbalances through the blend of conventional and complementary medicine. For additional support, you can contact Georgia and her team at Hormone Health Studio via:

IG: hormonehealthstudio

W: www.hormonehealthstudio.com

E: hello@hormonehealthstudio.com

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Nutrition, Postnatal

How to Nourish Your Body Postpartum

The days and weeks after birth are such a sacred time of bonding between mother and baby. The postpartum period, also known as the 4th trimester, is the 6-week period that begins after the birth of your baby. When you’re pregnant, it’s common to focus most of your attention on planning the birth and organising the nursery. What doesn’t get enough attention is planning the postpartum period and how you are going to support your recovery and wellbeing as you make the transition to ‘mother’.

In traditional cultures, families and villages took care of the mother after birth. It was customary for family members to help the mother for a period of time, often 40 days or longer. In Chinese culture, they call it “Zuo yuezi” which translates to “sitting out the month”. Family members took over household chores including cleaning and cooking and prepared nourishing traditional meals to boost circulation, replenish nutrient stores and enrich breast milk. This allowed the mother to recover, rest and bond with her baby. In our modern culture, this practice is usually not observed and self-care, including specific postpartum nutrition strategies, are not given much attention or thought between the chaos of nappy changes and feeds.

You might be surprised to know that nutrient needs in the postpartum period are actually higher than in pregnancy, especially if you’re breast and bottle feeding.

When considering the best ways to support and nourish yourself during this time, it helps to consider what your body went through over the last 9 months of growing a baby and during the birthing process. This includes (but is definitely not limited to): the physical repair and healing of body tissues, blood loss during birth, demands of breastfeeding, disruptions to sleep, hormonal changes and mentally adjusting to looking after a little human.

One way you can focus on self-care is by having an easy to follow postpartum nutrition strategy in place. The two key principles of postpartum nutrition should focus on:

  1. Providing adequate macronutrients: Ensuring you are consuming the right balance of protein, carbohydrates and fats is crucial to making enough breast milk and providing nutrients that your baby needs, without depleting YOU!
  2. Replenishing nutrient stores: Research on the link between nutrient depletion during pregnancy and postpartum depression has shown that nutrient depletion can affect the production of key mood-regulating neurotransmitters, like serotonin. Lower levels of folate, vitamin D, iron, selenium, zinc, fats, and fatty acids have all been associated with a higher risk of PPD. It’s important to include foods rich in these nutrients, see below for some ideas…

Some guidelines for what to include are:

Warm & digestible foods

Giving birth is an outward motion, and postpartum is an inwards motion. Traditional Chinese Medicine refers to these as yin and yang. Birth is described as very yang, and the postpartum period welcomes more yin. To balance both yin and yang, warm foods and liquids ensure ‘chi’ known as ‘energy’ flows freely through the body providing circulation and a sense of well-being to the mother.

Soups, stews & curries

The focus should be on soups, hearty stews and curries. By slow cooking fattier and tougher cuts of meat, these foods supply collagen-building amino acids glycine, proline, and hydroxyproline, which are key to supporting tissue healing. Where possible, use bone broth as a base for your meals.

Cooked vegetables

Soft-cooked vegetables also offer a broad range of vitamins, minerals and complex carbohydrates. Roast a tray of vegetables and add them to lunch bowls or add them to slow cooker meals. Vegetable based broth and soups are perfect too. Use warming spices such as cinnamon, cumin, ginger and turmeric.

Try our Roast Pumpkin Bowls or our Harvest Salad.

Smoothies

Smoothies are a great option as you can sneak in so many nutrients and consume them one handed. Add avocado, nut butter, hemp or chia seeds for good fats. For a breastfeeding safe protein powder, we love Nutraorganics Thriving Protein. Smoothies are best consumed at room temperature, or at least not super icy to aid in digestion.

We love our Green Goodness Smoothie or the Golden Immunity Smoothie.

Preparing grains

When cooking grains, such as oats, rice, quinoa or buckwheat, soak them in 1 tbsp of apple cider vinegar and filtered water overnight, then rinse and cook as per usual. Soaking grains before cooking can help neutralise the phytic acid, removing barriers to proper absorption of important minerals. 

Nutrient dense foods

Energy & healthy fats

This is about ensuring your overall energy intake is high enough to support the needs of yourself and your baby, especially when breast and bottle feeding. Include fats from quality proteins such as eggs, grass-fed beef, seafood, avocados, nuts, seeds and cold-pressed oils to help baby’s brain development. We love using ghee to pan fry eggs, olive oil through salads and coconut cream through soups and curries.

Iron & protein

You want to focus on iron rich, high protein foods. This will help to restore iron lost through birth and assist with energy levels. One tip for increasing the iron content of meals is to use organ meats. Ask your butcher for carnivore mince, which is a combination of beef mince mixed with liver. Chicken livers contain 11mg of iron (per 100g) compared to beef mince alone which has 3.5mg of iron (per 100g).

Omega-3’s

Omega-3’s are an integral part of all brain and nervous system cells. Omega-3s have anti-inflammatory effects that may be protective against postpartum depression (PPD) and improve the production of serotonin, thereby providing mood regulation through balancing the feel-good chemicals in our brain. One study observed that women who developed PPD regained their blood DHA levels slower than those who did not develop PPD. Foods rich in omega-3 include salmon, sardines, mackerel, chia and hemp seeds. These foods are also rich in choline which is required in higher amounts while breast and bottle feeding. A supplement may be beneficial if you are vegan or plant based.

Hydration

When breastfeeding you need an extra litre of fluid every day to keep your body hydrated and your milk supply up. A rough aim is 3L per day. Choose filtered water, bone broth, coconut water and herbal teas.

Keep water stations around the house and always take a bottle when you’re out and about.

Remember, it’s not about getting it perfect every day but doing what you can to support your recovery and allow yourself to be the best mother you can. Surround yourself with people you trust, ask for help and remember you are never alone.

By Thea Doyle – GDipHumNutr.

Founder of EatByDesign & Holistic Nutritionist at The Natural Nutritionist.

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Postnatal, Women's Health

Preparing for the Fourth Trimester

By Georgia Hartmann from Hormone Health Studio
Naturopath, Nutritionist & Women’s Health Expert

Often we spend our pregnancy preparing for labour, birth and life postpartum. We spend months speaking about essential oils and mucus during labour, prams, car seats, bassinets and carriers. Albeit important, we often neglect discussing the Fourth Trimester.

The Fourth Trimester – the first 12 weeks post-birth. A time of great physical and emotional change. During this time, the mother and child build a nurturing relationship, you find your rhythm and start to become comfortable with feeding.

It’s important to remember – breastfeeding does not always come naturally. We don’t always know what to do when our baby cries, or how to settle our baby. Sometimes we figure these things out, and sometimes we don’t. Whether we do or not, the Fourth Trimester is all about finding your feet in this new role as a mother. 

So, we spoke to Georgia, our women’s health expert about her experience during the Fourth Trimester, and her top tips to prepare you for this time. 

Georgia: After seventeen hours of active labour with my first son, Otto, we experienced a baby with 100% tongue tie who lost a lot of weight in his first week, and a mother with an incredibly low milk supply (I pumped a total of 3mL in a 24-hour period) and sky-rocketing anxiety. I commonly hear a variation of this journey in my clinical practice. Here are my top tips.

Commit to doing a birthing course. 

I recommend the detailed birthing classes Hypnobirthing, Calm Birth and She Birth (if you’re in Australia). Or the birthing classes provided by your local hospital are great for learning the basics. If possible, ensure your birthing partner joins you as you will both gain such clarity around the birthing experience and will be confident and fully equipped to make informed decisions throughout the process. 

Build a team of health professionals around you. 

You may not always need them, but if you do, you don’t want to be running around trying to find medical support in the newborn haze. During your pregnancy, you will become familiar with your Doctor, Midwife and Obstetrician. Some other health professionals to consider are…

Naturopath
A naturopath will assess your nutritional needs, help you manage feelings of overwhelm, anxiety, stress, depression and fatigue, support your breastfeeding journey, and assess any additional needs for baby. As a guide, I like to see new mothers in each trimester and follow up with them within the first two weeks after birth. We meet again at six weeks to do any additional testing to ensure nutritional and metabolic health are optimised. 

Lactation Consultant

Knowledge is power when it comes to breastfeeding. Get the advice from an International Board Certified Lactation Consultant (IBCLC) who can give insight into different feeding positions, baby’s latch, and ensure pain and bleeding is avoided. If there is an issue such as tongue tie that is affecting your breastfeeding journey, a IBCLC will steer you in the right direction. 

Chiropractor or Osteopath

To assess you and the baby after birth. I personally found this beneficial as I could not understand why Otto hated laying on his back and would scream when breastfeeding on one particular breast. An assessment showed he was out of alignment.

Pelvic Floor Physiotherapist

To assess your recovery from birth, provide support if you experience a prolapse or any discomfort, and give the approval to return to exercise from six weeks.

Call on your family and friends

The Fourth Trimester can be an emotional rollercoaster. Do not hesitate to ask for support, or accept help when offered. Anything from help with cooking, cleaning or washing – while you are spending time holding your baby, allow someone else to hold you. 

If you are reading this and have a loved one giving birth soon, consider starting a meal train for the first few weeks post-birth. This can be life-changing for new parents. 

About the author:
Having been diagnosed with Premature Ovarian Failure two years prior to conceiving her first child naturally, Georgia’s passion lies within helping women overcome their hormonal imbalances through the blend of conventional and complementary medicine. For additional support, you can contact Georgia via:

IG: hormonehealthstudio

W: www.hormonehealthstudio.com

E: hello@hormonehealthstudio.com

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Nutrition, Postnatal

Nutrition For Postnatal Mothers

By Jo Whitehead

Breastfeeding is a beautiful time between mother and baby – however, as mentioned earlier, can bring about both physical and mental stress on our bodies. 

Did you know?

The nutrition demands of sustaining lactation are greater than those of pregnancy (1). The calories required to sustain a good supply in the first 6 months is equivalent to one extra meal per day (or two – three snacks). 

Eating the right foods is crucial for producing quality milk! 

Certain nutrients (vitamin D, omega 3 fatty acids, vitamin K, iodine and B12) are not adequately produced by the body therefore must be included in our diet. Often the baby’s nutritional needs are prioritised, neglecting those of the mother. It is important (for both the mother and baby) that you are incorporating all macronutrients during your breastfeeding journey. 

  • Complex carbohydrates should be the main source of energy. Eating a low carb diet can increase the chances of experiencing fatigue, dehydration and energy loss. 
  • Protein is crucial for sustaining the energy of the mother. 
  • Fat has been shown to be a critical component of breast milk, providing energy and important nutrients, which are key to the development of the central nervous system in the infant.

Here is a comprehensive list of nutrients and food sources required for yourself and baby throughout your breastfeeding stage. 

  • Folate: green leafy veg, yeast, organ meats, potato, fruit, asparagus.
  • Omega-3 fatty acids: salmon, tuna, sardines, flaxseeds, chia seeds, walnuts, cod liver oil
  • Iodine: kelp, seafood, organic dairy products
  • Selenium: kelp, seaweed, brazil nuts, seafood, garlic, eggs and organ meats
  • Vitamin E: seeds, almonds, hazelnuts and avocado
  • Vitamin D: cod liver oil, salmon, sardines, tuna, oysters, egg yolks and mushrooms.
  • Vitamin A: organ meats, fatty fish, cod liver oil, goat cheese, butter, eggs, sweet potato, pumpkin and kale
  • Vitamin K: kale, spinach, fermented soy products, broccoli and cabbage.
  • B Vitamins: salmon, leafy greens, organ meats, eggs, beef, oysters, legumes, chicken, Greek yoghurt and nutritional yeast.
  • Zinc: red meat, seafood, yeast, pumpkin seeds, nits, whole grains, leafy green vegetables, legumes
  • Iron: liver, beef, chicken, white beans, pumpkin seeds, lentils, spinach, quinoa

Ask yourself, are you incorporating each of these necessary nutrients into your diet? 

Keep this list handy next time you are planning your meals for the week to ensure you are ticking off foods from each nutrient source! Nourish your body with the fuel, nutrients and energy it needs. 

References:

Wilson, Patty R. et al. Promoting Nutrition in Breastfeeding Women. Journal of Obstetric, Gynecologic & Neonatal Nursing , Volume 34 , Issue 1 , 120 – 124.

Antonakou, A., Skenderi, K., Chiou, A., Anastasiou, C., Bakoula, C., & Matalas, A. (2012). Breast milk fat concentration and fatty acid pattern during the first six months in exclusively breastfeeding Greek women. European Journal Of Nutrition, 52(3), 963-973. doi: 10.1007/s00394-012-0403-8

Fallon, S., & Cowan, T. (2015). The nourishing traditions book of baby & child care( 2nd ed.). Washington: New Trends.

Hechtman, L. (2012). Clinical Naturopathic Medicine (1st ed.). Sydney: Elsevier.

About the author:

Jo Whitehead 

Clinical Nutritionist

Passionate about teaching mothers nourishing wisdom and sharing an abundance of practical and realistic tips, taking out the stress and confusion when it comes to feeding your family.

IG: jokate_nutrition

W: www.jokatenutrition.com

E: hello@jokatenutrition.com 

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How To Thrive Postpartum

Adjusting to parenthood after the delivery of your newborn is challenging under normal circumstances, let alone in the midst of a global pandemic.

Despite the isolation, fear, and anxiety, there are several steps women and couples can take to build resilience during this time.

Here are my top tips for thriving in the post-partum period.

Make the most of online support

As many therapists have temporarily closed their physical doors, online and over-the-phone consultations are the new norm. This is perfect for new mums who are likely to be in their pyjamas, on the couch, under a sleeping baby.

You do not have to suffer in silence. Motherhood can be hard at the best of times. There are a range of specialists─midwives, naturopaths, psychologists, counselors, lactation consultants, the list goes on─who are online and ready to support your needs.

Sleep when bub sleeps

You cannot pour from an empty cup. Nor can you find more energy when your foot is constantly on the peddle. Whenever mums present to me struggling with excessive fatigue present, my first recommendation is to sleep when bub sleeps.

Even if you cannot sleep (hello guilt and nervous energy) lay down and rest─without your phone. Forget the housework, forget the washing, forget the cleaning, forget the cooking, forget the missed messages.

You must look after your own wellbeing to optimise that of your family.

Create a morning routine

Finding time for yourself when you have a newborn can be challenging. Creating a morning routine just for you will set you up for a successful day ahead. Here is a morning routine I hear to be most effective (and achievable) from the mums in my own clinical practice─

  • On waking complete a 5-minute guided meditation or simply focus on deep diaphragmatic breathing (breathe in for 5, hold for 3, breathe out for 5, repeat).
  • Stretch your body, even if it’s for a quick 2-minutes.
  • If you can fit in a shower, great, if not, wash your face with cold water, pat dry with a towel, and take a moment to apply your favourite moisturiser.

Nourish your body to nourish your baby

A substantial amount of time and energy is spent on nourishing your body when pregnant. Though, we often forget about nourishing ourselves in the postpartum period.

Here are my nutritional guidelines for the post-partum period─

  • Eat small amounts regularly to assist in maintaining blood glucose levels for energy production.
  • Consume foods rich in unrefined carbodhyrates such as oats, sourdough, legumes, and all fruits and vegetables. Carbohydrates support brain energy and the production of serotonin, our happy hormone. In fact, at rest, the brain consumes more than 50% of dietary carbohydrates so it is important that you are eating enough to sustain energy. [1]
  • Consume foods rich in magnesium, vitamin C, essential fatty acids, and B vitamins to support your nervous system, adrenal function, energy production, and stress management. These include:[2-6]
  • Green leafy vegetables─spinach, kale, cabbage, broccoli, cauliflower
  • Red and orange vegetables─capsicum/bell peppers, tomato, carrot, sweet potato, squash
  • Fruit─avocado, banana, raspberries, blueberries, strawberries, kiwi fruit, oranges, lemon
  • Nuts and seeds─almonds, walnuts, cashews, brazil nuts, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
  • Legumes─black beans, kidney beans, chickpeas, lentils
  • Well-sourced meat, poultry, and salmon.
  • Aim to drink 3.5 litres of water daily. As breastmilk is composed of 87% water, and breastfeeding women lose on average 700 mL/day, it is paramount that you remain hydrated. This includes both water and herbal tea.[7,8]

Enjoy skin-to-skin

Skin-to-skin contact with your baby not only promotes breastfeeding and soothes bub when they’re crying, but also lowers maternal stress, increases the production of oxytocin (our love hormone), and is protective against postpartum depression. [9,10]

Ensuring that you are enjoying skin-to-skin with your newborn will help you thrive in the postpartum period.

Again, if you are having difficulty physically or emotionally with skin-to-skin, reach out to your midwife or lactation consultant to ensure you are getting the support you need.

The most important thing to remember is that, despite the challenges of COVID-19, you are completely capable of growing, birthing, and nourishing your baby. Help is here if you need it.

References:

[1] Bourre, J.M. Effects of Nutrients (In Food) on the Structure and Function of the Nervous System: Update on Dietary Requirements for Brain. Part 2: Macronutrients. The Journal of Nutrition, Health, and Aging, 2006. 10(5). PMID: 17066210.

[2 McCabe, D., et al. The Impact of Essential Fatty Acid, B Vitamins, Vitamin C, Magnesium and Zinc Supplementation on Stress Levels in Women: A Systematic Review. JBI Database of Systematic Reviews and Implementation Reportsa, 2017. 15(2). PMID: 28178022.

[3] Razzaque, M.S., et al. Magnesium: Are We Consuming Enough? Nutrients, 2018. 10(12). PMID: 30513803.

[4] Lykkesfeld, J., et al. Vitamin C. Advances in Nutrition, 2014. 5(1). PMID: 24425716.

[5] Swanson, D., et al. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 2012. 3(1). PMID: 22332096.

[6] Kennedy, D.O., et al. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 2016. 8(2). PMID: 26828517.

[7] Bardosono, S., et al. Fluid Intake of Pregnant and Breastfeeding Women in Indonesia: A Cross-Sectional Survey with a Seven-Day Fluid Specific Record. Nutrients, 2016. 8(11). doi: 10.3390/nu8110651.

[8] NHMRC. Water. 2014. Retrieved from https://www.nrv.gov.au/nutrients/water.

[9] Widström, A-M., et al. Skin‐to‐skin contact the first hour after birth, underlying implications and clinical practice. Acta Paediatrica, 2019.108(7). PMID: 30762247.

[10] Scime, N.V., et al. The Effect of Skin-To-Skin Care on Postpartum Depression Among Mothers of Preterm or Low Birthweight Infants: A Systematic Review and Meta-Analysis. Journal of Affective Disorders, 2019. 15. PMID: 31078838.

About the author: Having been diagnosed with Premature Ovarian Failure two years prior to conceiving her first child naturally, Georgia’s passion lies within helping women overcome their hormonal imbalances through the blend of conventional and complementary medicine. For additional support, you can contact Georgia via:

IG: georgiahartmann_naturopath

W: www.georgiahartmann.com

E: hello@georgiahartmann.com

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