Post-Partum

7 Best DIY Detox Baths for Tired Mums

25th August 2020 · Leave a Comment

When was the last time you enjoyed a bath (or shower) by yourself? TODAY? What! You are KILLING IT at this mum lark. I honestly struggle to get any bath or shower alone time – if I want to fit in washing my hair, I bundle all the kids into the shower with me. True story.

So, if you’re like me and you have not had a bath ALONE recently, then this blog post is especially for you. And your challenge is to have a relaxing bath by yourself this evening.

Maybe you’re a mum who really makes time for an alone bath, and you’re already reaping the benefits of that. If so – huge kudos to you! But for BONUS points, why not make it a detox bath?!

We come into contact now with more toxins than ever – in our food, our hygiene and body products (from body wash to make-up), our water, and in the air we breathe. A detox bath is a simple and gentle healing therapy we can do to support our body’s natural detoxification system.

5 Top Tips for Taking a Detox Bath

Add your detox bath ingredient to a tub-full of warm-hot water. The hotter the water, the more you’ll sweat and detox. Then immerse yourself in the water as much as possible – relax for at least 20 minutes.
When you finish, get out of the bath carefully as it’s common to feel a bit light-headed. You can always rinse off with cool water to help cool back down.
Don’t use products after your bath that contain artificial fragrances, perfume, dyes, or toxic chemicals as your pores are more open and can more easily absorb the chemicals in those products.
Hydrate! Drink plenty of water before and after to help support the detox process and avoid dehydration.
Have your bath before bedtime – they can leave you feeling drowsy, and a good sleep after a detox bath is a great way to support the process.

*Detox baths can be useful for children too – particularly Epsom/magnesium salts and oats.*

Some other things to note:

If the detox bath is making you feel uncomfortably nauseous or lightheaded (common side effects of intense detox) then try reducing the amount of detox ingredient, trying a different ingredient, using cooler water, or bathing for a shorter length of time.

These detox baths are generally safe for children but you should reduce the amount of detox ingredient used, and not make it too hot. Epsom salts are probably the best option for children.

The 7 Best DIY Detox Baths

1. Epsom Salts

The most popular of the detox bath ingredients, Epsom salts are made of magnesium and sulphate. Both are important nutrients for your body but can be poorly absorbed from food. However, soaking in Epsom salts helps as these minerals both absorb readily via the skin. They are commonly used to stimulate detoxification, reduce inflammation in sore muscles, lower blood pressure, promote healthy circulation, and help with relaxation and normalizing sleep patterns.

How: start out by adding one cup of Epsom Salts to your bathtub and gradually increase to two or three cups.

2. Baking Soda

This is soothing for your skin, naturally alkalising, and helps to detoxify by boosting liver function. It’s a simple ingredient most households have, and is great after a workout. It’s also a natural exfoliant and can help with acne.

How: dissolve two cups of aluminum-free baking soda in your bathtub and soak for 20 minutes.

3. Bentonite Clay

This is a great way to remove heavy metals from the body. Bentonite clay is a naturally-forming clay that magnetically pulls toxins and heavy metals from the body through the skin.

How: use between one-quarter of a cup and a cup of clay in a bath of hot water, breaking up the clumps. It is usually recommended to start by having a clay bath once a week, then reduce to once a month for maintenance.

4. Apple Cider Vinegar

This bath is great for inflammatory issues like arthritis, for candida overgrowth issues, and can help with body odour. It is the type of bath that will make you sweat, which aids your body’s detox process, and you may even continue sweating for a bit afterwards.

How: add one to two cups of pure unfiltered apple cider vinegar and soak in the tub for up to 30 minutes.

5. Ginger

This is another sweat-inducing bath, helpful to fight off sickness at the first sign of any cold symptoms, clearing congestion, or for headaches. If you don’t have access to a sauna or steam room, the ginger bath is a simple and sure way to induce a sweat, clearing out all those nasty toxins out of your body and leaving you feeling energised and cleansed.

How: add half a cup of grated ginger to a hot bath and soak for 15-20 minutes. The ginger bath will make you sweat profusely for at least an hour afterwards, so be sure to wear something you don’t mind getting sweaty. Note: test on your skin first, as it can cause sensitive skin to react.

6. Coconut Oil

Not so much for detoxing, but great for soft skin and for it’s anti-microbial, anti-inflammatory, anti-parasitic and anti-fungal properties.

How: add to warm running water to help moisturise the skin.

7. Oats

Again, not for detoxing, but great for itchy, irritated skin or for treating eczema and psoriasis. It’s even great for sunburn, nappy rash, chickenpox or shingles. Oatmeal is anti-inflammatory and an antioxidant, and contains compounds that reduce itching. It was too good an ingredient not to mention here!

How: using rolled oats, grind them into a fine powder using a blender, coffee grinder or food processor. Start by adding half a cup of ground oats to a lukewarm bath (not hot) and soak for no more than 15 minutes. You can work up to one and a half cups. You can also add the oats to a cloth or tights and tie the top so they don’t spill out – this makes the bath less messy afterwards.

*Images by various photographers, sourced from Unsplash.com*

So, with all that in mind, what will you add in your bath today?

And if you are feeling like your body needs a good cleanse from the inside out, get in touch to find out when my next mum-boosting “Bounce & Bloom Detox” is happening!

Post-Partum Nutrition Part II – What Should I Eat?

27th June 2017 · Leave a Comment

How can you get your post-partum nutrition right and eat to boost energy as a new mum?

Post-partum nutrition – the fourth trimester

What does every new mum have in common (and some not-so-new mums too)? Fatigue. We are just. so. damn. tired. Which makes it so much harder to eat right. Our bodies crave short, sharp boosts of energy, so we grab the nearest, easiest thing – and it usually contains caffeine, or sugar, or both. Sound familiar?

Don’t panic – I’m a realist, so some caffeine and sugar is a-okay in my book – just go BIG on quality (think organic chemical-free coffee, 70%+ chocolate), and small on quantity, and enjoy each and every sip/bite! However, you can only do so much to minimise the fatigue (we all know mum-naps are in short supply) and relying on caffeine and sugar to get you through every day will only lead to crashes. Save these treats for the really tough days!

So, what should we be eating after we’ve just put our bodies through possibly the biggest challenge they’ll ever experience? Check out below for the key areas of post-partum nutrition, and some tips for what you can enjoy during this amazing-yet-energy-zapping period of your life.

Post-Partum Nutrition Tip #1 – Protein & Fat

Just like post-workout snacks, including healthy protein and fat is critical for postpartum recovery, energy to get through long nights (and days), and fuel for breastmilk if you are breastfeeding. In fact, it is particularly important in the production of breastmilk, since a large proportion is made up fat.

Find your healthy fats in avocados, nuts, eggs, oils (extra virgin olive, coconut, avocado, walnut, macadamia, flaxseed etc). Healthy protein sources include:

Eggs
Yoghurt – full fat, Greek, no flavouring – add your own!
Lean meats and fish – be mindful of tuna and other fish sources of mercury if breastfeeding
Beans – great vegetarian option
Nut butter, nuts and seeds
Hummus – the sesame seeds and tahini (from chick peas) provide great sources of protein
Veg – cauliflower, broccoli and spinach are great sources
Protein powders – go for a good brand like SunWarrior or Raw – useful in smoothies and protein balls!

Post-Partum Nutrition Tip #2 – Dealing With Cravings

Craving sugar? Caffeine? Beer? You may find your body craving certain foods and drinks post-partum. After both births, I craved beer, when it normally wouldn’t be my drink of choice! I allowed myself a little indulgence a few days a week (I usually couldn’t manage a whole beer though). And you should too, but be mindful of what it is your body is craving and why. If it’s sugar and/or caffeine, find some healthy swaps and alternatives to get you through each day.

Ways to beat your post-partum cravings:

If you’re craving sugar, add cinnamon to your breakfast or snacks; cinnamon is known to help reduce the craving
If you’re reaching for the chocolate, try a date with almond butter – the sweetness is super-satisfying, but the added fibre, healthy fat, protein and vitamins and minerals make it a much healthier option. Just stick to 1 or 2 though!
If you want to chug coffee like it’s going out of fashion, try some of these alternatives – strong peppermint tea (eg fresh leaves steeped overnight) will give you a big kick in the morning; green tea contains some caffeine but offers other benefits too; dandelion root tea…
If you are going after cola, then try having a glass of coconut water a day instead. This will hydrate and replace electrolytes, and hit the sweet spot. This was my go-to in the mornings during the morning feed!

Post-Partum Nutrition Tip #3 – Hydration

I can’t stress how important this is. If you are breastfeeding you need approximately 2.5 litres of fluid a day; a little bit more if you are undertaking high levels of exercise, sweating a lot or are in a hot climate. Otherwise approximately 2 litres is a good amount. I say ‘approximately’ since size and stature influence this too. Remember, if you have just recently had your baby, then your body is flushing out a lot of excess fluid from the pregnancy, so it’s especially important to keep your hydration up to assist with this process!

Water – flavour with fruit, mint, cucumber slices etc to make it more exciting
Coconut water – great source of electrolytes
Coffee & tea – these count towards your fluid intake, but remember they are also diuretics, so limit them to 1-2 cups per day
Soft drinks – these don’t provide any nutritional value, so try to avoid or limit to 1 glass a few times a week
Alcohol – whilst this is another source of fluid, it is generally quite dehydrating. Have an extra glass of water for each alcoholic beverage to balance things out

*Don’t forget, breastfeeding requires more ‘extra calories’ than being pregnant. It can zap you further of your nutrients and energy, making good post-partum nutrition for mum even MORE important. Be mindful too of how much caffeine (tea, coffee, chocolate, soft drinks) you are consuming, as small amounts can reach bub.

Need some extra help to boost your energy and immune system, and get back on track after having your bundle of joy? Then get in touch NOW to book your postnatal consultation.

And don’t forget to check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Post-Partum Nutrition Part I – Nutrition for New Mums

7th May 2017 · Leave a Comment

Nutrition for new mums – it’s all in the preparation!

I’m kicking off my blogs with this topic because it’s something that has been real life for me recently, with a now-14-week-old baby! It is something I think about every day; because “post-partum” isn’t just the first few weeks after having a baby. It continues until, well, forever really!

However, those early weeks are when your body is recovering from a huge, life-altering event. Your body has been through a lot, not just during the birth, but for nine months prior, too! So, those early weeks are particularly important in terms of nutrition. Not that I’m perfect at it, because I’m not. Post-partum cravings are REAL, and we all deserve treats once in a while! To me, that is ‘perfect nutrition’ – it’s all about balance.

Nutrition for new mums rule #1: Go easy on yourself

Good nutrition for new mums is a constant struggle, especially in the hazy early weeks with a newborn. But also during the chaotic weeks that follow, adjusting to life with a small baby (and a toddler, if it’s not your first)! Good nutrition for mums is hard because it just doesn’t take priority; the needs of your children do. Your fatigue, lack of time and limited motivation stall your efforts and derail the healthy eating habits you worked hard on during your pregnancy.

But, you know what? Don’t beat yourself up. Yes, it’s all a bit bloody hard, but we mums need to make ourselves a priority sometimes, especially when it comes to nutrition. A healthy family needs a healthy mum – so, don’t let your nutrition fall to the bottom of the priority ladder!

To keep myself on track and stay healthy during this chaotic time I get back to basics and follow my 5 tips below (most of the time, anyway)…

Nutrition for new mums rule #2: Prepare, Prepare, Prepare

When you open your fridge or pantry doors, what are you faced with? Sugar-filled snacks and empty carbs? Nothing you can really make a meal from? You mean, you don’t have a fresh batch of protein balls sitting in the fridge ready for the 3pm slump? (Me neither – I keep meaning to make some for myself!) Well, if you want to nail this nutrition for new mums malarkey, the first step is being prepared!

5 top tips to be prepared:

Meal plan. Spend some time on a Sunday meal planning for the week ahead. Knowing what you are going to eat helps immensely with sticking to healthier eating habits, and takes the stress out of deciding what to have for dinner.
Shop online. Shopping online really helps if you dread taking the kids to the supermarket, or find you buy way more than you mean to and/or are tempted by the treats, which always end up in your trolley. Don’t just think of large chain supermarkets. I get a box of local organic veg, at a really reasonable price, delivered fortnightly.
Stock up. Stock the fridge and cupboards with healthy, easy snacks and some shortcuts. On the nights you’re stretched for time, use microwave rice – it’s a godsend. I don’t use my microwave all that much, but for the odd occasion it’s very handy. Chop some crudités the night before, when you’re making dinner, and serve with a dollop of healthy, preservative-free hummus (I buy the Pilpel brand).
Make ahead. Bake and make snacks one day a week for the week ahead. A batch of protein balls (there are soooo many great recipes online), healthy banana bread or veggie loaf. For a savoury snack, eggs are a fantastic source of protein and fat, and awesome for satiety and energy. In a hurry? Pop it in a pan of water to boil whilst you change a nappy, or get the kids’ shoes on! Or boil up 5 on a Sunday, and you have a super-quick snack for each weekday ahead, as they’ll keep in the fridge perfectly (with the shells on).
Make enough for leftovers! Make tomorrow’s lunch or dinner easy peasy.

What next?

Preparation only scratches the surface of good nutrition for new mums. It’s important you eat well, for the sake of your energy, immune system (thanks, day care, for yet another cold!), your sanity and mental health, and your happiness – and, therefore, the happiness of your kids. Which leaves us with the question “So, what do I eat?”. Don’t worry, I haven’t forgotten about that! Hold on to your hats for next week’s installment, which shares what to eat post-partum…

Until then, if you need to prioritise your health, and get some extra help to boost your energy, immune system and/or weight loss, then get in touch NOW to book your postnatal consultation.

In the meantime, check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your energy and balance your hormones: