Have water conveniently available. I don’t know about you, but I often find myself in a mad dash on the way out the door and realize I don’t have a water bottle handy. You don’t want to be out running errands on a hot day with no water. Having a few bottles ready to go in the fridge, freezer or pantry at all times can help ensure that you always have water available even when you’re in a hurry. I also have water bottles easily accessible so that my toddler can grab one for me when I’m busy with the new baby.

Alright! Enough about drinking water already. What are some other tips for keeping cool during the summer? If you are fortunate enough to have central A/C in your home, that can be really helpful, but keeping the temperature cranked down low can also be very expensive. I try to help this by balancing my time at other public locations that have air conditioning such as the mall, the library, grocery stores, etc. to keep cool. My toddler and I also enjoy time spent our wonderful local pools and splash pads.

Wearing minimal light, breathable (think natural fibers like 100% cotton) clothing, and keeping my hair out of my face and off of my neck is a must. Placing cool or frozen wet towels around your neck and forehead, or even ice on your wrists can also help you keep cool, especially when you have to be outside on a really hot day. I also sometimes stick my head in the shower and run cold water over the back of my neck for a minute to lower my core body temp just a bit.

I think it’s also important to rest when you are feeling exhausted during pregnancy. If you can’t lie all the way down, at least try to prop your feet up and sit for a few moments. Even minimal physical activity such as carrying laundry up and down the stairs or groceries in from the car while heavily pregnant and in the heat can be completely draining and leave you panting for breath.

I also solicited advice from some wise pregnant and postpartum parents on a local facebook group that I help admin. One mom suggested: 

“When we’re not at the pool, we often fill the kiddie pool in the yard or turn on the sprinkler. The water in Iowa is so cold (it does not get this cold where I’m from)! I love it! Also ice cream all the time and carrying cold drinks on my walking commute to work.” (Thanks Christine!)

Another mom (who also happens to be a former client of our business) suggested “Ice cream sandwiches made my day! Also sometimes I made myself a cool foot bath (with cold water, no ice) at the end of the day” (Thanks Jenna!)

Sometimes body heat from your partner doesn’t feel the greatest when trying to sleep at night. “If you sleep with your significant other and have a full size bed (that starts to feel like a twin), upgrade to a queen (or king!) size. So much better!” (Thanks Megan!)

Several moms mentioned eating lots of water rich foods like grapes, watermelon and cucumber to help meet those hydration goals. (Thanks Kayla!)

​So there you have it – my tips to survive a summer pregnancy. What would you add?

June 28 - 30 at Robinson Family Wellness, Coralville
Hosted by Transformative Passage LLC 
This DONA approved workshop meets one of the major requirements for DONA birth doula certification.  For more information about the certification process, visit DONA.org. 
​For information about this workshop, contact Rachel Wickersham @ 630-750-9444. 

Don't want to miss out on future Doulas of Iowa City events? Connect with us on Facebook.

As doulas, we interact with clients who experience a range of discomforts during pregnancy and after birth. Kim shared with us a variety of different approaches she has in her physical therapist skill set that can address these common and often painful issues.

Low back pain is a common complaint in pregnancy as joints become more mobile due to hormonal changes. Physical therapists can help address with muscle energy technique - an approach that uses the patient's own muscles to realign problem areas.  Additionally, the posture changes that come with a growing belly can result in discomfort and the use of support belts and Kinesiotape can be helpful.

Carpal Tunnel Syndrome is a painful condition of the wrists experienced during pregnancy and physical therapists can provide stretching, splinting, and ultrasound therapy.

Pelvic floor issues during pregnancy and postpartum can include discomfort, incontinence, and pain during intimacy. Often Kegels are the exercise we think of to address some of these issues, but Kim notes that our pelvic floor needs to be able to both tighten and relax, and some issues can require more focus on relaxing than tightening - all this means that it is really worth the time to have a physical therapist provide your direction in how to engage and rehabilitate these muscles.

Diastasis Recti is a separation of the abdominal muscles.  This separation occurs at the end of pregnancy and for some it closes just fine, but others may need physical therapy to address the issue. Kim notes the value of a professional evaluation, because there are different extents to the condition. Many birthing parents desire to return to exercise, but retraining the abdominal muscles and redeveloping core strength is important in order to do so safely.

Scarring from a cesarean birth or significant vaginal tearing can both benefit from a professional evaluation where exercises or scar tissue massage can provide valuable assistance with healing and long-term well being.

As someone who works frequently with pregnant patients, Kim notes that she is always cautious with the modalities she chooses to work with to meet pregnant patients' needs, making certain to choose only those established to be safe and beneficial during this time.

So what does a visit to a PT look like? Kim notes that patients do an initial visit of an hour to evaluate the issue and then follow up visits of 40 minutes. The number and frequency of these visits varies by condition and individual patient needs.

What about insurance? A quick call to your insurance can verify if you require a referral, and in many cases you are able to self-refer.

Do you have some of these complaints or concerns associated with pregnancy, postpartum, or life after baby?  We highly recommend Kim Blackwell - you can find her over at Progressive Rehabilitation Associates.

Thanks so much, Kim, for sharing your experience and expertise with Doulas of Iowa City members!

Yoga For Mamas - 9 Week Session, January 19-March 18, every Saturday at Heartland Yoga
Prenatal yoga 1-2:15 (all trimesters).
Postnatal yoga 2:30-3:45 (up to 2 years postpartum, babes in arms up to full on crawling welcome to join mama)
Contact lindsey@hazelandthyme.com with any questions.

Ready for Baby Series - January 20, Noon-6:00 PM at Robinson Family Wellness
Nested Mama's one-day intensive workshop series help prepare you and your partner for life after baby, including breastfeeding, infant sleep, and postpartum planning. $159 per couple.

Q & A for Prospective Members - January 27, Noon-1:00 PM in Coralville
Are you a doula serving the Corridor and want to learn more about membership in Doulas of Iowa City? Are you considering becoming a doula and want to connect with local doulas? Join us for an informal gathering with light refreshments. For location address, please e-mail doulasofiowacity@gmail.com.

Meet the Doulas of Iowa City - March 2, 2:00-4:00 PM at Robinson Family Wellness
Join DOIC members for this free and informal opportunity to meet our member doulas.
Please note: this event is intended for expectant parents. If you are a doula and want to learn more about DOIC, please join us for one of our informal doula gatherings.

Doulas of Iowa City members bring a wide variety of trainings, skills, and experiences to their work with families in Iowa City, Cedar Rapids, and surrounding communities. We're excited to highlight our member doulas through this series.

Today, meet Kimberly Hendricks of Beloved Bonds Birth & Bodywork.

​Many families also spend their first trimester keeping their pregnancies on the DL. A few things with this - there is absolutely no rule or proper etiquette when it comes to announcing a pregnancy besides announcing at the time that is best for you and your partner! You can't announce too early or too late. If you want to announce in the early weeks of pregnancy because it is the holiday season and you have family around to celebrate with you and also support you during this time - then announce and celebrate! (As I am writing this, I just looked up holiday pregnancy announcements and they are just the cutest.) If you and your partner choose to keep your news to yourselves, set up a plan prior to going to any sorts of gatherings to be sure you will be able to get the space and time you need to keep yourself healthy and happy.

This holiday will be unlike any other! Enjoy the beauty of the season, the company of so many loved ones, and the excitement that your little "poppyseed" will be a sweet baby to snuggle by the tree at this time next year!

Eat as much as you would like:

• Fully cooked meat (turkey, ham, chicken etc)
• Fruits and Veggies
• Stuffing
• Relish trays (pickles, olives etc)
• P.I.E (apple, pumpkin, you name it)
• Mashed potatoes
• Gravy: all the gravy!

With this, just be smart. If you question if you can have any food item, it's best to avoid it until you get further clarification from your medical provider. 

Hold off (until next year):

• Stuffing cooked INSIDE the turkey. One reason: Salmonella.
• Soft cheeses: Listeria, no go, sorry mama!
• Hollandaise sauce: Reasoning? Egg yolks are usually not fully cooked and could contain Salmonella.
• Smoked Salmon: Again, Listeria.
• Cider: It is typically unpasteurized and can harbor E. Coli
• Alcohol: There is no known safe amount during pregnancy, so toast with sparkling fruit juice instead.
• Eggnog: If it contains alcohol or raw eggs, you need to skip. The pasteurized, nonalcoholic eggnog found in your grocery dairy aisle is considered safe.

Germs seem to make their ways around family get-togethers, too, with many family members all in one tight house sharing food. It can be difficult being pregnant and getting sick. Things like the common cold are hard because there are some OTC medications that you are not allowed to take while pregnant or until your third trimester. Your OB or midwife will give you a an info sheet with all the medications safe for you to take during each stage of pregnancy for varying issues (if they haven't, call them before taking any medication). More serious illnesses like the flu should be brought up to your doctor right away so they can monitor you and baby and watch for signs of dehydration among other things.

As your pregnancy becomes increasingly visible, you may find friends, family, or random people while you are out running errands making comments about your size.  First of all, anyone who says anything to you other than that you are beautiful and glowing needs etiquette lessons. Secondly, know that your body is doing exactly what it needs to grow that sweet little babe, and anyone who assumes that you are "having twins" or "ready to pop" or declares with astonishment that "you should have had that baby already" has no obstetric knowledge and no conversational skill, either.

If you find that people are reaching out to touch your growing belly without your consent, feel empowered to say no - this is your body and no one should touch you without your permission. The work of establishing your little family will certainly come with moments where you have to emphasize boundaries and advocate for yourself. This is the perfect, if totally annoying, chance to practice.  Know that you are strong, and you've got this. And, baby will be here soon!

There is something truly magical about baby's first holiday season. Seen through the eyes of our children, the lights on the tree take on a whole new kind of wonder.

But, if you are like me, the stress of the holiday season (especially when weathering the witching hours, teething, or developmental leaps with baby) can take its toll.

Here are a few tips for starting traditions that will nourish your family for seasons to come!

Keep it Simple
Often the gift-giving aspect of the holiday season can be a source of joy and stress. Baby's first holiday season is the perfect time to embrace simplicity that will allow you to focus on being together. For example, a three-gift approach - something you want, something you need, and something to read - or a four-gift approach - something you want, something you need, something to grow on, and something to read - offer concise, catchy frameworks for gift-giving for the family

This may also be the perfect time to shake up family traditions. If gift-giving with extended family now includes lots of nieces and nephews, moving to a gift exchange where family members draw names instead of purchasing a gift for every person can make those gatherings less about stuff and more about enjoying time together. 

Start Small
What was your favorite holiday memory from childhood? Seeing the Nutcracker Ballet? Riding the Polar express? Singing carols door to door?

Whatever tradition speaks most to you, if the thought of enjoying it with babe in arms or carrier sounds appealing - go for it. 

But know, too, that traditions will grow, change, and deepen as your family does. Maybe between the middle of the night wake-ups and the pumping at work and the holiday obligations, adding one more thing sounds like the opposite of holiday joy.

So, pick something small, something meaningful, and something you can circle back to each year. Maybe it is hot cocoa by the tree. Maybe it is a winter walk to see the lights. Maybe it is hitting your favorite trail as a family. Whatever it is, make time for it, and forget all the pressure to do ALL the things.

​Your baby isn't holding a checklist - he or she just wants to be close to you and wrapped in your love. It's truly that small and that big.

With baby number four on the way, my husband and I started reminiscing about our past labors with our other three kiddos.

I was induced at 38 weeks with my oldest for pre-eclampsia, my middle came all on his own at 37 weeks, and my youngest (and at the time, we thought last) decided he wanted to make his own statement coming into this world by arriving at just 35 weeks.

With my third child, my water broke around 1 p.m., and I did not start having contractions until 8 p.m. The OB intended to start Pitocin (a medication to induce contractions) but was pulled away to an emergency, and in that time my body decided to kick start itself.

A mere two hours later my little Elias entered the world. During labor my contractions got more intense than the ones before, but when I was not contracting I felt fine and was even joking with my husband, the nurse, and some friends. Because my labor was progressing quickly, when I was about 7 cm dilated my doctor said, “If you want the epidural you better get it now because if we wait any longer there will not be time. There is just a little lip left on your cervix and when that is gone it will be go time, your body will rev up, and you will completely dilate very fast.”

With my other two kiddos, I got epidurals during labor. But this time I wasn’t in as much pain. Had he not scared me with the “now or never” approach, I  probably would have declined pain medication with that labor. But, I was already in an anxious state of mind knowing my baby was coming too early and may need NICU time so I just gave in.

The story of my third labor still makes me disappointed every time I tell it, because I felt I could have continued to labor unmediated, but out of fear I let my doctor's commentary sway me. Now do not get me wrong, I was absolutely in love with him and would have him again if he didn’t move away. I think he was just giving me a harsh reality check that it was now or not at all for an epidural.

After we found out about baby number four, I did some research. I had never had a doula before but had heard about the benefits and how others had positive labor experiences with them.  Previously, I never wanted a doula because I associated that term with midwife which I associated with home births. While that may be the way to go for some, for me, with my history, it was not an avenue I was willing to take.

But after doing research, I found out they are not the same at all. In fact, a Midwife has medical education while a Doula is a non-medical support person during labor. Doulas have training in understanding labor and its stages along with techniques and positions to help support you during labor, but they do not offer medical advice (whereas midwives are trained medical professionals). During my research I also learned many midwives will work in the hospital and are not exclusively for home births.

After sharing this with my husband and talking about it, we decided to hire a doula for my fourth birth.

As I say to potential clients, make sure you interview several doulas and pick the one you mesh with best. We found a local chiropractor that I ended up going to due to my severe SPD. After talking with her more and more, I learned she was also a doula. We got along so well it wasn’t long before we hired her. With her on my side, I felt that I would have the support I needed to continue to push through this labor and make my dream of a medication-free birth a reality.

My fourth labor with doula support left me convinced that everyone can benefit from a doula. I cannot even begin to describe the amount of support I felt from her. I went into labor at 35 weeks (again!) and due to some unforeseen circumstances, my birth plan went out the window (and that itself was very hard for me to grasp). She was there and helped keep me calm when I wanted to just run home and be done with it all. I was able to labor without pain medication even through Pitocin-induced contractions, and I am extremely proud to say that! I absolutely would not have been able to do it without her. (There were a few moments of despair on my end, and I will admit I did ask for some IV pain meds, but I was too close to delivery to receive them.)

Our interactions with our doula did not end there. She offered support postpartum as well, which I firmly believe is so important, and I preach it to anyone I can. Moms always put themselves last, and we cannot keep doing that. We need to take care of ourselves so we can take care of our family too!

After everything she helped me through, combined with my love for labor and delivery, I chose to become a doula myself! I am beyond excited that I chose this path, and  I just can’t wait to be that person to them that my doula was to me.