Insights on Postpartum Recovery and Self-Care with Alana Zimmer
In our latest Insight Series, we had a chat with model, occupational therapist, and mom, Alana Zimmer. She shared her tips for maximizing postpartum recovery, self-care, and traveling with a baby. From must-have products to must-hear advice, keep reading to get Alana’s insights on motherhood and postpartum recovery.
Congratulations on your pregnancy with baby number two! How are you feeling? How are you anticipating the adjustment from one child to two?
Thank you! At the moment, I’m feeling really good. Pregnancy is a wild ride, though. I had intense nausea up until 20 weeks with this baby and was also caring for a very active toddler. Mamas are so strong, it’s incredible! I know that the adjustment from 1 to 2 will be hard, especially because my son is the biggest mama’s boy, but he is also super excited to have a sibling, so I’m hoping that will help somewhat. We will have my mother-in-law help us with the adjustment in the beginning, which I’m really grateful for.
As an occupational therapist with a focus on the pelvic floor, how does your professional expertise impact the way you view postpartum recovery?
Oh, I am all about REST. There is a lot of discussion circulating on social media about returning to your pre-pregnancy body and postpartum workouts. But one of the most important things you can do, not just for your pelvic floor but also to help heal your body after such a significant life event, is to take things slowly, listen to your body, and allow your hormones and tissues to reset and heal naturally. Good food, hydration, and rest when possible go a long way.
Do you have any tips for recovery after birth?
Yes! Too many to name, but my top ones are:
The Frida Mom kit, I literally used everything in it!
A squatty potty puts you in the optimal position for bowel movements — everything moves around SO much after giving birth
Avoid waist trainers. You don’t want to put pressure on the pelvic floor downwards while it’s healing
Ease into baby wearing and not doing too much too soon. If there is a feeling of heaviness in the pelvic floor, it’s time to take a break or do less the next time!
Start reconnecting your mind with your body again after such a big change. Something that really helps is 360-diaphragmatic breathing to help coordinate the breath with gentle movement in the body.
How has your experience as a model changed after motherhood?
I prioritize my family’s health and well-being above anything else now. Modeling jobs and castings are often last-minute, which doesn’t always work for me anymore. I have to say no to more opportunities than I used to, which is ok! What seems to work best for us is routine and stability, and I’m grateful to have another career available that aligns with a more structured lifestyle.
We’ve seen on your Instagram that you have done quite a bit of traveling with your baby. What advice do you have for parents traveling with young children?
We have, yes! We did a lot of fun trips before my son was walking, and it was just easy to get around. Once he started walking and climbing, travel became a bit more complicated. He also doesn’t nap as easily now in new places because he’s just so excited about his surroundings! So in my experience, the best thing was to travel when he was little, and then apparently once they are 3 or 4, it becomes slightly easier as well. That, and the importance of having a flexible mindset. Some days, you’ll be able to get a lot of things done, and others, you might barely be able to leave the hotel/apartment because you need to prioritize rest and quiet time. But either way, it’s so much fun and so nice to have those memories together.
What essential items do you bring when traveling with a baby to make the trip more comfortable?
Certainly, having a convertible stroller like the Doona is essential for airport travel and getting in and out of taxis. Also, having a comfortable baby carrier helped us, because not all cities have stroller-friendly streets. Another thing we loved was this portable blow-up seat that we could use to prop my son up while we were getting ready, while he was eating, or even for the shower/bath. It’s great to find lightweight baby items because you already need so many extra items while travelling with them!
After long days and/or nights, how do you prioritize rest and self-care as a mom?
I love to read when I get moments to myself. I have found that screen time just drains me and doesn’t help “fill my cup”. Two of my recent favorites have been “The Lion Women of Tehran” by Marjan Kamali and “Dopamine Nation” by Anna Lembke.
If you could tell expecting parents one piece of advice, what would it be?
That this season of your life will likely be the hardest, but that it isn’t forever. The most important thing is to set yourself up for success! No one is winning a medal or getting a raise for becoming the most exhausted. Take time for yourself, and put things in place to make your life a bit easier. Make easy meals and snacks, take naps when there is time, ask friends and family for help, and let things go that you maybe would have done more quickly in the past. Let your home be a bit messier, say no to plans that seem too complicated, and prioritize yourself and your baby more than anyone, these are moments that you can never get back, the rest can wait.
What are you most looking forward to right now?
Spring! This winter has been long, cold, and filled with toddler illnesses for us. I can’t wait to feel the warmth and spend easy days outdoors at the park again before the baby comes.
Alana Zimmer is a model, occupational therapist, and mama. Stay connected with Alana through her Instagram handle @zimzimzimmer (opens in a new tab).
At Doona, we’re committed to making parenting simple for every family. That's why we’ve created our innovative and revolutionary Doona Car Seat and Stroller, transforming from car seat to a stroller in seconds; and Liki Trike — the most compact folding toddler trike on the market that grows alongside your toddler from 10-36 months.
