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Gua sha for pregnancy and after baby: a gentle guide for mamas

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Should you? Or Should You Not?

Pregnancy and the postpartum period are times of immense change, both physically and emotionally. As your body adjusts to nurturing new life and then recovering from childbirth, self-care becomes more important than ever. One ancient practice that has gained popularity for its gentle yet effective benefits is Gua Sha. This traditional Chinese therapy involves using a smooth tool to massage and stimulate the skin, promoting circulation, reducing tension, and enhancing overall well-being. In this article, we’ll explore how Gua Sha can be beneficial during pregnancy and after baby, and how to safely incorporate it into your self-care routine.

What is Gua Sha?

Gua Sha is an ancient healing technique that involves gently scraping the skin with a smooth-edged tool, usually made of jade or rose quartz. The practice is rooted in Traditional Chinese Medicine (TCM) and is believed to promote the flow of “Qi” or energy throughout the body, improving circulation, reducing inflammation, and relieving tension.

Is Gua Sha Safe During Pregnancy?

Gua Sha can be safe during pregnancy when practiced with care and moderation. However, it’s crucial to avoid using the tool on certain areas like the lower abdomen, lower back, and certain acupressure points that could potentially induce labor. Always consult with your healthcare provider before starting any new treatment during pregnancy.

Benefits of Gua Sha During Pregnancy

  1. Relief from Pregnancy Aches and Pains: Pregnancy can bring about a variety of aches and pains, particularly in the neck, shoulders, and back. Gua Sha can help relieve muscle tension and promote relaxation in these areas.
  2. Reduction in Swelling: Mild Gua Sha can stimulate lymphatic drainage, helping to reduce swelling and fluid retention, especially in the face, hands, and feet.
  3. Improved Sleep: Regular Gua Sha massages, particularly on the neck and shoulders, can help reduce stress and promote better sleep, which is often elusive during pregnancy.
  4. Enhanced Circulation: By improving blood flow, Gua Sha can help nourish your skin and give you that sought-after pregnancy glow.

How to Practice Gua Sha During Pregnancy

  1. Choose the Right Tool: Opt for a gentle, smooth-edged tool made of jade or rose quartz, which is believed to have calming properties.
  2. Use Light Pressure: During pregnancy, it’s essential to be gentle. Use light pressure, especially on the face and neck, and avoid any vigorous scraping.
  3. Focus on the Upper Body: Concentrate on the face, neck, shoulders, and upper back. These areas are safe and can benefit from the tension relief that Gua Sha provides.
  4. Incorporate Gentle Oils: Use a natural, pregnancy-safe oil, like coconut or almond oil, to help the tool glide smoothly over your skin and enhance the relaxing experience.

Postpartum Gua Sha: Healing After Baby

After childbirth, your body undergoes a period of recovery and adjustment. Gua Sha can be a valuable tool in your postpartum self-care routine, offering various benefits as your body heals and returns to its pre-pregnancy state.

Benefits of Gua Sha After Baby

  1. Soothing Tension and Muscle Aches: Postpartum life often involves long hours of holding and nursing your baby, which can lead to neck, shoulder, and back pain. Gua Sha can help relieve this tension.
  2. Reducing Puffiness: Postpartum fluid retention is common, especially in the face. Gua Sha can stimulate lymphatic drainage, helping to reduce puffiness and swelling.
  3. Improving Skin Elasticity: The gentle scraping action of Gua Sha can help boost circulation and collagen production, potentially improving skin elasticity and aiding in the recovery of stretched skin.
  4. Mental Wellness: The calming ritual of Gua Sha can serve as a moment of self-care and relaxation, helping to reduce stress and promote mental well-being during the often overwhelming postpartum period.

How to Incorporate Gua Sha Postpartum

  1. Start Gently: Your body is still recovering, so it’s important to start slowly and gently with your Gua Sha practice. Focus on the face, neck, and upper back.
  2. Hydrate Your Skin: Use a nourishing facial oil or serum that is safe for breastfeeding moms to ensure the tool glides smoothly and doesn’t tug on your skin.
  3. Practice Regularly: Consistency is key. Even just a few minutes of Gua Sha a day can make a noticeable difference in how you feel.
  4. Combine with Other Postpartum Care: Gua Sha can be part of a broader self-care routine that includes other gentle practices like postpartum yoga, meditation, and healthy eating.

Final Word

Gua Sha offers a gentle, holistic approach to self-care during pregnancy and the postpartum period. By incorporating this ancient practice into your routine, you can enjoy its numerous benefits, from relieving muscle tension to enhancing your skin’s radiance. Remember to listen to your body and consult with your healthcare provider to ensure that Gua Sha is a safe and beneficial addition to your self-care practices during this special time in your life.

Taking a few moments each day for yourself isn’t just good for you—it’s good for your baby, too. After all, a relaxed and happy mama is the best kind of mama.

From The Experts, Motherhood

Understanding and Managing Postpartum Hormones From The Experts

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Understanding and Managing Postpartum Hormones: Expert Advice

The postpartum period is a time of profound transition for new mothers, and understanding the hormonal changes occurring in your body can be key to managing this challenging phase. From mood swings to physical changes, hormones play a central role in how you feel and adjust after childbirth. We reached out to some of our experts for their advice and we have created this in-depth look at what happens with postpartum hormones and how to effectively manage their impact, based on that expert advice.

What Are Postpartum Hormones?

Postpartum hormones refer to the fluctuations in hormone levels that occur after childbirth. The primary hormones involved include:

  1. Estrogen and Progesterone: These hormones, which are elevated during pregnancy, drop sharply after delivery. This sudden decrease can contribute to mood swings and other symptoms.
  2. Oxytocin: Known as the “love hormone,” oxytocin helps with uterine contractions during labor and promotes bonding with the baby. Its levels fluctuate as you adjust to breastfeeding and new motherhood.
  3. Prolactin: This hormone stimulates milk production. High levels are necessary for breastfeeding, but can also affect mood and energy levels.
  4. Cortisol: Known as the stress hormone, cortisol helps your body respond to stress. Postpartum, it can be elevated due to sleep deprivation and the stress of new parenthood.

Common Postpartum Hormonal Changes

  1. Mood Swings: The sharp drop in estrogen and progesterone can lead to mood swings and feelings of sadness or irritability. This is often referred to as the “baby blues,” which affects many new mothers in the first few weeks after birth.
  2. Fatigue: Hormonal shifts, combined with the demands of caring for a newborn, can result in significant fatigue. High levels of cortisol and low levels of estrogen can contribute to feelings of exhaustion.
  3. Breast Tenderness and Milk Supply Issues: Fluctuating levels of prolactin and oxytocin can affect milk production and cause breast tenderness.
  4. Sweating and Hot Flashes: As estrogen levels drop, some women experience hot flashes and night sweats.
  5. Weight Changes: Hormonal changes can impact metabolism and appetite, contributing to weight gain or loss.

Expert Tips for Managing Postpartum Hormones

Prioritize Rest and Sleep

Expert Advice: Dr. Jessica Madden, a maternal health specialist, emphasizes the importance of rest. “Sleep is crucial for hormonal balance and overall recovery. Aim for quality sleep whenever possible, and consider taking naps when your baby sleeps.”

How to Manage:

  • Create a Sleep Routine: Try to establish a sleep routine for yourself and your baby.
  • Seek Help: Don’t hesitate to ask for help from family or friends to allow yourself more rest.

Maintain a Balanced Diet

Expert Advice: Nutritionist Claire Robinson advises, “Eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports hormonal health and overall well-being.”

How to Manage:

  • Eat Regularly: Ensure regular meals and snacks to keep your energy levels stable.
  • Stay Hydrated: Drink plenty of water to support overall health and milk production.

Incorporate Gentle Exercise

Expert Advice: Exercise physiologist Dr. Laura Mitchell suggests, “Gentle exercise like walking or postpartum yoga can help regulate hormones and improve mood.”

How to Manage:

  • Start Slowly: Begin with light exercises and gradually increase intensity as you feel comfortable.
  • Listen to Your Body: Pay attention to how your body responds and avoid overexertion.

Seek Emotional Support

Expert Advice: Psychologist Dr. Emery Scott highlights the importance of emotional support. “It’s essential to have a support system to talk about your feelings and challenges.”

How to Manage:

  • Join Support Groups: Participate in postpartum support groups or counseling to share experiences and receive guidance.
  • Communicate: Talk openly with your partner, friends, or family about your emotional needs.

Practice Self-Care

Expert Advice: Dr. Amy Bennett, a family physician, advises, “Self-care is not selfish. Taking time for yourself helps manage stress and hormonal fluctuations.”

How to Manage:

  • Schedule Me-Time: Carve out time for activities you enjoy, such as reading or taking a bath.
  • Use Relaxation Techniques: Incorporate techniques like deep breathing, meditation, or mindfulness to reduce stress.

Monitor and Address Symptoms

Expert Advice: Dr. Lisa Green, a postpartum specialist, says, “Keep track of your symptoms and seek medical advice if they persist or worsen.”

How to Manage:

  • Track Symptoms: Keep a journal of your mood, energy levels, and physical symptoms.
  • Consult Healthcare Providers: Reach out to your healthcare provider if you experience severe mood changes, persistent fatigue, or other concerning symptoms.

Consider Professional Help

Expert Advice: Psychiatrist Dr. Rachel Patel notes, “If you’re struggling with severe mood swings or symptoms of postpartum depression, professional help is crucial.”

How to Manage:

  • Seek Therapy: Engage in therapy with a mental health professional who specializes in postpartum care.
  • Discuss Medication: If necessary, discuss with your healthcare provider whether medication could help manage your symptoms.

Managing postpartum hormones is a multifaceted process that involves understanding the hormonal changes, adopting practical strategies, and seeking appropriate support. By prioritizing rest, maintaining a balanced diet, incorporating gentle exercise, and seeking emotional and professional support, you can navigate this challenging period more effectively. Remember, you are not alone, and reaching out for help and practicing self-care are key components of a healthy postpartum experience. -AT Mama

Motherhood, Pregnancy

Dealing with Postpartum Body Changes

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Your Body Is Beautiful! But we know it’s not easy dealing with postpartum body changes. It can be challenging, and it’s essential to approach this time with self-compassion and practical strategies to maintain both physical and emotional well-being. We want to help you navigate these changes without losing your mind or getting depressed.. Some of the things that have most helped other Mamas are

To Embrace Self-Compassion

Why It Matters: Self-compassion is crucial in accepting and adjusting to your postpartum body changes.

Tips:

  • Acknowledge Your Feelings: Recognize that it’s normal to have mixed emotions about your body after childbirth. Allow yourself to feel what you’re feeling without judgment.
  • Practice Positive Self-Talk: Replace negative self-talk with affirmations that celebrate your body’s strength and the incredible work it has done.
  • Seek Support: Talk openly with friends, family, or a counselor about your feelings. Sharing your thoughts can alleviate stress and provide reassurance.

To Focus on Health, Not Appearance

Why It Matters: Prioritizing health over appearance helps shift your focus to what’s truly important and promotes a more balanced perspective.

Tips:

  • Set Health Goals: Aim for goals related to overall well-being, such as increasing energy levels, improving sleep quality, and enjoying balanced meals.
  • Engage in Gentle Exercise: Incorporate activities like walking, postpartum yoga, or swimming that help improve physical health and boost mood without putting undue pressure on your body.

To Maintain a Balanced Diet

Why It Matters: Nutrition plays a vital role in postpartum recovery and overall mood.

Tips:

  • Eat Nutritious Foods: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support energy levels and recovery.
  • Stay Hydrated: Drink plenty of water to help with digestion, energy levels, and overall hydration.
  • Allow Treats in Moderation: It’s okay to enjoy treats occasionally. Balance is key to maintaining a positive relationship with food.

And Prioritize Rest and Recovery

Why It Matters: Adequate rest is essential for physical and mental recovery after childbirth.

Tips:

  • Nap When You Can: Take advantage of opportunities to rest during the day when your baby is sleeping.
  • Create a Relaxing Environment: Make your sleep environment conducive to restful sleep, with a comfortable mattress and minimal distractions.
  • Ask for Help: Don’t hesitate to ask for assistance from family or friends to give yourself time to rest and recover.

We Must Set Realistic Expectations

Why It Matters: Setting realistic expectations helps reduce stress and prevents feelings of inadequacy.

Tips:

  • Avoid Comparisons: Everyone’s postpartum body is different. Focus on your own recovery rather than comparing yourself to others.
  • Celebrate Small Wins: Recognize and celebrate the progress you make, whether it’s physical improvements or milestones in your recovery.

It’s important to Engage in Mindfulness and Stress Reduction

Why It Matters: Mindfulness and stress reduction techniques can help manage the emotional impact of postpartum changes.

Tips:

  • Practice Mindfulness: Engage in mindfulness exercises such as meditation, deep breathing, or progressive muscle relaxation to manage stress and promote relaxation.
  • Use Relaxation Techniques: Incorporate activities like gentle stretching, listening to soothing music, or enjoying a warm bath to help reduce stress and improve mood.

When Necessary, Seek Professional Guidance

Why It Matters: Professional support can provide valuable insights and strategies for managing postpartum body changes and mental health.

Tips:

  • Consult a Healthcare Provider: Discuss any concerns about physical changes or recovery with your healthcare provider to receive appropriate advice and support.
  • Work with a Therapist: A mental health professional can help address feelings of depression or anxiety and provide coping strategies.

It feels good to Engage in Positive Body Activities

Why It Matters: Focusing on activities that promote a positive body image can improve self-esteem and overall well-being.

Tips:

  • Wear Comfortable Clothing: Choose clothing that makes you feel good and comfortable, regardless of body size or shape.
  • Find Body-Positive Media: Engage with media and social media accounts that promote body positivity and celebrate diverse body types.

We have to Build a Supportive Community

Why It Matters: Connecting with others who understand your experience can provide encouragement and reduce feelings of isolation.

Tips:

  • Join Support Groups: Participate in postpartum support groups, either in person or online, to share experiences and gain support from others in similar situations.
  • Stay Connected: Maintain connections with friends and family who offer emotional support and understanding.

Don’t lose track of yourself, Focus on the Bigger Picture

Why It Matters: Keeping perspective on the larger journey of motherhood helps maintain a balanced outlook on body changes.

Tips:

  • Celebrate Your Strengths: Acknowledge the strength and resilience your body has shown through childbirth and recovery.
  • Reflect on Your Journey: Remind yourself that postpartum changes are a natural part of the motherhood journey and that this phase will evolve over time.

Navigating postpartum body changes requires patience, self-compassion, and a focus on overall health and well-being. By embracing a positive mindset, setting realistic goals, and seeking support, you can manage these changes more effectively and maintain a balanced perspective. Remember, it’s okay to seek help and prioritize your own needs, as taking care of yourself is essential for being the best mom you can be.

Motherhood, Pregnancy

How To Balance Your Hormones After Having A Baby

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Balancing your hormones after having a baby is crucial for overall well-being, mood stabilization, and recovery. Hormonal shifts are a natural part of postpartum recovery, but there are effective ways to support and balance your hormones during this period. Here are some of the best strategies to help balance your hormones after childbirth:

1. Maintain a Healthy Diet

Why It Helps: A balanced diet supports hormonal health by providing essential nutrients that regulate hormone production and metabolism.

Tips:

  • Include Protein: Incorporate lean proteins like chicken, fish, and legumes to support energy levels and muscle recovery.
  • Eat Healthy Fats: Include sources of omega-3 fatty acids (e.g., salmon, walnuts) and avocados, which help regulate inflammation and hormone production.
  • Limit Sugar and Refined Carbs: Reduce intake of sugary foods and refined carbohydrates to avoid blood sugar spikes, which can affect hormone levels.
  • Hydrate: Drink plenty of water to support overall bodily functions and help flush out toxins.

2. Prioritize Sleep

Why It Helps: Adequate sleep is vital for hormone regulation, mood stabilization, and physical recovery.

Tips:

  • Establish a Routine: Aim for a consistent sleep schedule, even if it means taking naps during the day.
  • Create a Relaxing Environment: Ensure your sleep space is quiet, dark, and cool to promote restful sleep.
  • Ask for Help: Don’t hesitate to enlist support from family or friends to allow yourself more uninterrupted rest.

3. Exercise Regularly

Why It Helps: Physical activity can help balance hormones, improve mood, and boost energy levels.

Tips:

  • Start Slow: Begin with gentle exercises like walking or postpartum yoga, gradually increasing intensity as you feel more comfortable.
  • Include Strength Training: Incorporate light strength training to improve muscle tone and support metabolic health.
  • Listen to Your Body: Pay attention to how your body feels and avoid overexertion, especially in the early postpartum period.

4. Manage Stress

Why It Helps: Chronic stress can disrupt hormone balance and affect overall health.

Tips:

  • Practice Relaxation Techniques: Try mindfulness, meditation, or deep breathing exercises to reduce stress levels.
  • Seek Support: Connect with support groups or talk to a mental health professional if you’re experiencing significant stress or anxiety.
  • Take Time for Yourself: Make time for activities you enjoy, even if it’s just a short break.

5. Consider Herbal Supplements

Why It Helps: Certain herbs can support hormone balance and alleviate postpartum symptoms.

Tips:

  • Consult a Professional: Speak with a healthcare provider before starting any supplements, especially if you’re breastfeeding.
  • Popular Options: Herbs like fenugreek, chaste tree (Vitex), and maca root are often used to support hormonal balance.

6. Maintain a Healthy Weight

Why It Helps: Achieving and maintaining a healthy weight can help regulate hormones and improve overall health.

Tips:

  • Focus on Gradual Changes: Aim for slow and steady weight loss through a balanced diet and regular exercise.
  • Avoid Crash Diets: Extreme dieting can disrupt hormonal balance and affect milk supply if you’re breastfeeding.

7. Monitor and Address Postpartum Depression

Why It Helps: Postpartum depression (PPD) can significantly affect hormonal balance and overall well-being.

Tips:

  • Watch for Symptoms: Be aware of signs of PPD, including persistent sadness, irritability, or difficulty bonding with your baby.
  • Seek Professional Help: If you suspect you have PPD, consult a healthcare provider for evaluation and treatment options.

8. Ensure Adequate Nutrient Intake

Why It Helps: Essential vitamins and minerals support hormone production and balance.

Tips:

  • Eat a Varied Diet: Include a wide range of fruits, vegetables, whole grains, and proteins to cover your nutritional needs.
  • Consider Supplements: If needed, supplements like vitamin D, calcium, and magnesium can support hormonal health.

9. Focus on Bonding and Emotional Well-being

Why It Helps: Positive emotional connections and bonding with your baby can influence hormonal health and mood.

Tips:

  • Skin-to-Skin Contact: Engage in skin-to-skin contact with your baby to foster bonding and promote hormonal balance.
  • Share Your Feelings: Communicate with your partner or support network about your experiences and emotions.

10. Follow Up with Healthcare Providers

Why It Helps: Regular check-ups ensure that your hormonal levels are monitored and managed effectively.

Tips:

  • Schedule Postpartum Visits: Keep up with postpartum check-ups to address any hormonal or health concerns.
  • Discuss Any Issues: Share any symptoms or concerns with your healthcare provider to receive appropriate guidance and treatment.


Balancing your hormones after having a baby involves a holistic approach that includes a healthy diet, regular exercise, adequate sleep, and stress management. By prioritizing these aspects of your health and seeking professional support when needed, you can support your hormonal balance and overall well-being during the postpartum period. Remember to be patient with yourself and seek help whenever necessary as you navigate this transformative phase of life.

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