How Nutrition Can Help Women Improve Their Sleep and Manage Stress

Oct 12, 2026 | Uncategorized

Nutrition can play an important supportive role in helping women navigate the challenges with sleep and stress that can accompany hormonal shifts—from pregnancy and the postpartum period to perimenopause and menopause.

Hormonal shifts combined with busy schedules, caregiving responsibilities, and changes in metabolism can affect energy, mood, appetite, and sleep. The good news? Thoughtful food choices can be part of a broader approach to feeling your best.

“Hormonal transitions can look very different from one woman to another, but they can have a common impact on energy, mood, appetite, and sleep. During these times, I encourage women to focus less on perfection and more on consistently nourishing the body with balanced, nutrient-rich meals,” says Anita Mirchandani, MS, RD, CDN, Director of Nutrition and Wellness at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

Nutrients That Support Sleep and Well-Being

During periods of hormonal change, you should focus on balanced means and sustainable habits, experts say.

For example, these four nutrients play a role in the physiologic processes that influence mood and sleep.

• Magnesium supports normal nervous-system and muscle function. Try leafy greens, pumpkin seeds, almonds, beans, and whole grains.
• Protein supports steady energy, regulates blood sugar levels, and contributes to a feeling of being full. Good choices include eggs, fish, poultry, Greek yogurt, tofu, beans, lentils, nuts, and seeds.
• Complex carbohydrates create balanced, satisfying, fiber-rich meals, especially when paired with protein. Try oats, quinoa, sweet potatoes, beans, and whole grains.
• Tryptophan-containing foods promote serotonin and melatonin production. Tryptophan is an amino acid the body uses to make serotonin and melatonin, both involved in sleep regulation. Try turkey, eggs, chicken, tofu, dairy, soy, nuts, and seeds.

Timing matters, too. You should aim for a balanced dinner earlier in the evening, at least three hours before bedtime. Other tips include:

• Limit overall alcohol intake, but especially after dinner
• Hydrate, but ideally not close to bedtime to avoid waking up to void
• Avoid late-night snacking as it can hinder sleep hormones

Nutrition and Stress Management

Hormonal shifts often occur alongside major life changes, making realistic, sustainable eating habits especially important. Chronic stress can influence appetite, blood-sugar regulation, digestion, and sleep.

“During periods of hormonal change, women are often managing multiple demands at once. Following your circadian rhythm, regular meals, adequate protein and fiber, hydration, and a variety of whole and minimally processed foods can provide a strong nutritional foundation. Nutrition doesn’t have to be complicated to be supportive,” says Ms. Mirchandani.

A few simple strategies can help. These include:

• Build a practical “balanced” plate: Include protein, high-fiber carbohydrates, vegetables or fruit, and healthy fats.
• Choose a variety of plant foods: Berries, leafy greens, tomatoes, peppers, legumes, nuts, seeds, and extra-virgin olive oil support an overall healthful eating pattern.
• Stay hydrated: Drink water regularly throughout the day.
• Be mindful of caffeine and alcohol: Sensitivity to caffeine varies, but women experiencing insomnia or nighttime awakenings may benefit from reducing caffeine in the afternoon and evening. Alcohol may initially cause sleepiness but can disrupt sleep later in the night.

A Sustainable Approach

“There is no single ‘sleep food’ or ‘stress-relieving diet’. Nutrition works best alongside regular physical activity, stress-management practices, and appropriate medical care,” says Ms. Mirchandani. “Together, these habits can provide a strong foundation for energy, resilience, healthy sleep, and overall well-being.”

Rethinking Postpartum Care: A More Connected Path for New Mothers

Oct 12, 2026 | Uncategorized

For generations, the six-week postpartum visit has served as a kind of finish line: an appointment marking the end of pregnancy-related care and the beginning of “normal” life again. But for many women, six weeks is hardly the end of recovery.

Physical healing can continue for months. Sleep deprivation and hormonal changes can affect emotional well-being. Pelvic floor symptoms, changes in sexual health, nutrition concerns, and questions about returning to exercise may emerge gradually. For women who experienced complications during pregnancy or delivery, the postpartum period can also be an important time to consider longer-term health.

In recent years, that understanding is beginning to reshape the way clinicians think about postpartum care. The American College of Obstetricians and Gynecologists describes postpartum care as an ongoing process rather than a single encounter, with care tailored to a woman’s individual physical, social, and psychological needs.

It is within this changing landscape that the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai is developing MyPath Moms, a 16-week guided postpartum care journey for women seeking a more coordinated approach to recovery. MyPath Moms is designed to complement, not replace, routine postpartum care with a patient’s obstetrician, including the standard postpartum visit.

“Postpartum care shouldn’t be about checking a box and telling a woman she’s cleared to move on,” says Francesco Callipari, MD, an obstetrician/gynecologist and Medical Director of the Rowan Women’s Health Center. “There are many aspects of recovery that deserve attention, and every woman’s experience is different. Our goal is to create space for those conversations and make sure that new moms get the care and support available to them.”

MyPath Moms brings several areas of postpartum health into a planned health journey, including physical recovery, emotional health, nutrition, sexual wellness, and pelvic floor care.

“Rather than requiring a woman to navigate each concern independently, the members of her care team communicate with one another and work from a shared understanding of her needs,” says Dr. Callipari.

Much of the experience is designed to take place virtually, an approach that acknowledges a practical reality of new parenthood: Getting to appointments can be difficult when there is a newborn at home. A smaller number of visits will take place in person at the Rowan Women’s Health Center on Manhattan’s Upper East Side.

The MyPath Moms care journey is intended for women who are eight weeks to one year postpartum following a delivery at or after 24 weeks of pregnancy. For women whose pregnancies included conditions such as hypertension, preeclampsia, gestational diabetes, postpartum depression, or a more complicated delivery, MyPath Moms+ adds specialty care when clinically appropriate. Those services may include cardiology, endocrinology, psychiatry, or maternal-fetal medicine.

“Sometimes women think that once the baby is born, the focus naturally shifts away from them,” says Melanie Lucks, MMS, PA-C, Senior Physician Associate, Rowan Women’s Health Center.  “But this is a time when women may have symptoms they weren’t expecting or are having difficulty managing. We want them to feel that those concerns are worth bringing forward and that they do not have to figure everything out on their own.”

That philosophy reflects a broader shift in women’s health by recognizing that a healthy postpartum experience is not simply about whether a woman has physically healed from delivery. It is also about how she is feeling, functioning, adapting, and planning for her future health.

What Your Pregnancy and Postpartum Can Reveal About Your Long-Term Health

Oct 12, 2026 | Uncategorized

For many women, pregnancy is a season of appointments, ultrasounds, and anticipation. At the end of it, there is a new baby. But doctors and researchers are increasingly looking at pregnancy through another lens: as an early window into a woman’s future health.

Pregnancy asks a lot of nearly every system in your body. Your heart works harder. Your blood vessels adapt. Your blood sugar and metabolism shift. Your blood volume increases.  How the body responds to these demands can sometimes provide early clues about a woman’s risk for health conditions years or even decades later.

“Pregnancy is almost like a natural stress test,” says Joanne Stone, MD, MS, a maternal fetal medicine specialist and Chair of the Department of Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai. “It puts demands on the cardiovascular and metabolic systems that can reveal risks that might otherwise go unnoticed.”

That makes your pregnancy history an important chapter in your lifelong health story. It is also why Mount Sinai is introducing MyPath Moms, a comprehensive, personalized care experience.

When pregnancy sends a signal

Conditions such as preeclampsia (high blood pressure that occurs generally later in pregnancy), gestational hypertension, and gestational diabetes are often viewed as complications that end when pregnancy ends. But research increasingly suggests they can also be markers of future cardiovascular and metabolic health.

Women who experience preeclampsia, for example, have a higher risk of developing high blood pressure and cardiovascular disease later in life. Gestational diabetes (diabetes that develops during pregnancy and then resolves after birth) is associated with an increased risk of type 2 diabetes and other metabolic problems. Preterm birth and having a baby who is small for gestational age may also signal increased cardiovascular risk for the mother.

“That doesn’t mean that having one of these complications means you are destined to develop heart disease or diabetes,” says Francesco Callipari, MD, Medical Director of the Carolyn Rowan Center for Women’s Health and Wellness and Assistant Clinical Professor and Vice Chair of Operations, Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine. “It means we have information we can use. And information gives us an opportunity to be proactive.”

Your pregnancy and postpartum history belongs in your medical history

Once a baby arrives, however, a mother’s health can quickly take a back seat. The routine postpartum visit is an important part of care, but recovery does not end at six weeks. Nor does the health information revealed by pregnancy and the postpartum period stop being relevant once that visit is over.

Pregnancy and postpartum experiences can provide clues about future health across several domains. High blood pressure, preeclampsia, gestational diabetes, preterm birth, and fetal growth problems can signal increased cardiovascular or metabolic risk. Depression, anxiety, or other significant mood symptoms during pregnancy or postpartum can also be important markers of a woman’s future mental health, including during later periods of hormonal change. “Postpartum care shouldn’t be viewed as a finish line,” says Melanie Lucks, MMS, PA-C, Senior Physician Associate at the Rowan Women’s Health Center. “It’s really the beginning of the next phase of a woman’s health.”

Make sure your health care team knows If you experienced any of the following during your pregnancy:

• high blood pressure
• preeclampsia
• gestational diabetes
• preterm birth
• complicated delivery
• significant emotional challenges during or after pregnancy

Turning a health challenge into an opportunity

The good news? A pregnancy complication is not a forecast. It is an opportunity to pay attention earlier.

That might mean monitoring blood pressure, checking cholesterol or blood sugar, addressing nutrition and physical activity, treating iron deficiency, supporting mental health, and connecting with a specialist when appropriate. Sometimes the most powerful intervention is simply recognizing that a woman deserves continued care after the baby is born.

This is the thinking behind MyPath Moms+, an enhanced 16-week postpartum care experience from the Rowan Women’s Health Center for women whose pregnancies revealed added complexity.

Designed for women eight weeks to one year postpartum following a delivery at or after 24 weeks of pregnancy, MyPath Moms+ combines whole-person postpartum care—including physical recovery, emotional health, nutrition, sexual wellness, and pelvic floor care—with additional specialist visits when clinically appropriate. Depending on your individual needs, that may include seeing specialists in cardiology, endocrinology, psychiatry, or maternal-fetal medicine.

Instead of navigating disconnected appointments on your own, a coordinated team shares information and helps guide your care.

Your pregnancy is not simply a chapter that has closed. It may be the earliest glimpse you will ever have of the health you want to protect for decades to come.

Ready to look beyond the six-week checkup?

MyPath Moms and MyPath Moms+ may be right for you. Enrollment is based on clinical fit. The 16-week guided experience includes an $800 program fee for supplemental services and care coordination not covered by insurance; medical visits and testing are billed to insurance according to individual coverage. Full financial details are reviewed before enrollment.

Find out more about MyPath Moms or call the Rowan Women’s Health Center to make an appointment: 212-731-3609.

Answers to 10 Frequently Asked Health Questions from New Mothers

Oct 12, 2026 | Uncategorized

You’ve spent nine months preparing for your baby. But what happens to you after delivery? In the first days and weeks after childbirth, your body and emotions can change quickly—and it isn’t always easy to tell what is part of normal recovery and what warrants a call to your health care provider. Many postpartum symptoms are expected, but some shouldn’t be ignored.

“Postpartum begins immediately after giving birth, but the recovery doesn’t end at the six week checkup,” says Melanie Lucks, MMS, PA-C, Clinically Advanced Physician Associate, Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

“For most women, physical and emotional recovery continues for months after childbirth. This period is an important time to heal, adapt, and prioritize your well-being,” she adds. “Although caring for a newborn can make self-care challenging, adequate rest, hydration, nutrition, and continued support from a health care team are critical components of recovery.”

Here are answers to 10 common questions new mothers have about their health—from bleeding and pain to exhaustion, emotional changes, and knowing when to ask for help.

1. What physical changes are normal after giving birth—and how long will recovery take?

Vaginal and vulvar soreness, cramping, bleeding or discharge, breast changes, and fatigue are all common after birth. You may not feel like yourself for weeks or even many months. What matters most is the direction of your recovery: Symptoms should generally improve over time. If something is getting worse or a new symptom develops, reach out to your obstetrician or midwife.

2. How much postpartum bleeding is normal, and when should I worry?

Bleeding and discharge are expected after childbirth. The amount and color typically changes as your body heals. Bleeding can last from two to six weeks and should gradually decrease over time. It may temporarily increase with activity or breastfeeding but should become lighter again with rest. If bleeding is getting heavier rather than tapering, and becomes suddenly very heavy, or you’re soaking through more than two pads in an hour, call your health care provider. Passing large clots (bigger than a golf ball), experiencing dizziness, or feeling faint, calls for prompt medical attention.

3. What postpartum pain is normal—and what shouldn’t I ignore?

Soreness and cramping are expected. Vaginal and perineal soreness may occur, especially if you had a tear, and it may increase slightly as you heal and gradually return to your normal activities. However, severe, persistent, worsening, sharp, or stabbing pain should not be ignored and warrant medical attention. Pay particular attention to increasing pelvic or abdominal pain, worsening pain or drainage around a C-section incision site, or pain accompanied by fever, tenderness to the touch, or redness and swelling.

4. Is it normal to be this exhausted—even when the baby is sleeping?

Newborn care, interrupted sleep, and blood loss from birth can leave you profoundly tired. Extreme fatigue that doesn’t improve with rest shouldn’t automatically be dismissed as part of being a postpartum mom. If exhaustion feels overwhelming, persists, or comes with other physical or emotional symptoms, such as the inability to get out of bed or care for your baby, or is accompanied with weakness and dizziness, talk with your health care provider.

5. How does recovery differ after a vaginal birth versus a C-section?

Both require recovery, but the experience will differ. After a vaginal birth, pelvic soreness, stiches, and pelvic-floor symptoms, such as discomfort with voiding, may be part of healing. After a C-section, you’re also recovering from major abdominal surgery and caring for an incision. You will have different phases of recovery throughout the various weeks. In the first week, there may be slow return to bowel function and pain at the incision site. You may also have increased abdominal soreness and core weakness for weeks following surgery. Whatever your delivery experience, worsening pain, fever, or an incision that isn’t healing should be discussed with your health care provider. 

6. When should I worry about pelvic-floor problems or leaking urine?

Changes in bladder control, pelvic discomfort, and vaginal soreness can happen after childbirth. They are common, but that doesn’t mean you have to live with them or be uncomfortable. Tell your health care provider about urinary leakage—when your bladder is full, and you have the urge to go, or when you laugh or sneeze. And contact your health care provider if you have significant pelvic pain, pain with intercourse, or other symptoms that concern you. Also, ask for a referral for pelvic floor physical therapy. This can be a great option during your recovery.

7. What are the warning signs that I need medical attention right away?

Some postpartum complications can quickly become serious. Seek emergency care for chest pain, trouble breathing, seizures, confusion, or thoughts of harming yourself or your baby. Heavy brisk bleeding, fevers, a painful or swollen leg, or a severe headache uncontrolled by medication—especially with vision changes—also require prompt medical attention.

8. How do I know whether I’m experiencing “baby blues” or postpartum depression or anxiety?

Mood changes are common after childbirth including crying, anxiety, irritability, and feeling overwhelmed. The symptoms often are the worst within the first week after giving birth and should improve with time—feeling a little better every week. Postpartum depression or anxiety may be more intense, last longer, and make it difficult to function or care for yourself or your baby. Persistent hopelessness, withdrawal, ruminating scary thoughts, or intense anxiety are reasons to seek help. Thoughts of harming yourself or your baby require immediate, emergency attention. Don’t be afraid to tell someone; asking for help is a strength not a weakness.

9. What should I eat and drink while I recover?

Your body needs fuel and fluids as it heals. Focus on regular, nutritious meals and staying hydrated rather than putting pressure on yourself to immediately return to your pre-pregnancy diet or weight. Well balanced meals with adequate protein intake and iron-rich foods can help mitigate postpartum fatigue, anemia, and enhance tissue repair. Eat the rainbow, meaning a wide mix of fruits and vegetables.  (Natural fruits and vegetables provide the most vitamins and minerals). If you are breastfeeding, it is especially important to hydrate and increase caloric intake as well. If you’re struggling to eat or drink enough, or have questions about nutrition while breastfeeding, seek guidance from a registered dietitian.

10. When can I return to normal activities—and when should I have my postpartum checkup?

There’s no single timetable for resuming exercise, driving, sex, or other activities. Your recovery depends on you, your body, your birth, and any complications or persistent symptoms. Ask your health care provider when it’s appropriate for you to resume specific activities. Care does not end at the six-week appointment. That is why the Rowan Women’s Health Center developed MyPath Moms and MyPath Moms+.  A curated, comprehensive, and personalized care journey designed to optimize your recovery and help you heal and thrive. Learn more 

One final piece of advice

“Give yourself time and be kind to yourself,” says Ms. Lucks. “Your body has just gone through an enormous physical experience, and motherhood is an incredible emotional adjustment, whether it is your first baby or your fourth. Rest when you can, accept help, nourish yourself, and reach out to your health care team if you have any concerns. Remember to lean on others for support. You’re already doing a great job, and you don’t have to figure it all out on your own.”

Postpartum Pelvic Floor Health: What’s Normal, What’s Not, and How to Heal and Feel Strong Again

Oct 12, 2026 | Uncategorized

You gave birth—and that’s a big deal.

Bringing a new life into the world is incredible, and your body has been through a lot. It’s normal to feel different physically and emotionally as you adjust. Your body needs time, care, and grace to heal. Your postpartum journey won’t look like anyone else’s.

Pregnancy and childbirth can significantly affect the pelvic floor, whether you had a vaginal birth or C-section. These muscles, connective tissues, and nerves support your bladder, bowel, uterus, and sexual function.

“After pregnancy, the pelvic floor may feel weakened, stretched, irritated, or tight. Giving these muscles extra attention can help your body heal and regain strength,” says Chin Wai Aka Kiko Li, PT, DPT, known as Kiko, a physical therapist and pelvic floor specialist at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

What’s normal after giving birth?

During the first weeks, it’s common to experience:

• Pelvic heaviness, pressure, weakness, or fatigue
• Temporary urinary leakage or needing to urinate more frequently
• Period-like cramping, especially while breastfeeding
• Constipation, gas, hemorrhoids, or bowel changes
• Vaginal bleeding gradually becomes lighter and changes color
• Perineal soreness, swelling, or bruising
• Vaginal dryness, reduced sensation, or discomfort with sex

These symptoms often improve as tissues heal and hormones settle. Recovery isn’t always linear—some days may feel better than others.

What shouldn’t be ignored?

Talk with your physician or a pelvic-floor physical therapist if you have persistent or worsening:

• Urine or stool leakage affecting daily life, or blood in your urine or stool
• Pelvic pressure, bulging, or a “falling out” sensation
• Pelvic, vaginal, perineal, or tailbone pain
• Pain with sex or penetration
• Difficulty emptying your bladder or bowel
• Recurrent urinary symptoms

Don’t wait until your postpartum checkup if something feels wrong.

Your pelvic floor needs more than Kegels

One of the biggest postpartum misconceptions? Everyone needs to do more Kegels.

“Not everyone needs more Kegels,” says Ms. Li. “The pelvic floor needs to contract, relax, lengthen, coordinate with your breath, and respond to movement and pressure. Some people are weak; others are too tight or poorly coordinated. More Kegels can sometimes make symptoms worse.”

A pelvic-floor physical therapist can assess what’s happening and create a plan based on your symptoms, healing, and goals.

A gentle approach to recovery

Once you are cleared by your medical team, postpartum rehab can gradually progress from breathing and pelvic-floor coordination to core strengthening, walking and daily movement, resistance training, running, jumping, and eventually sports.

Stay hydrated, eat enough fiber, keep moving, and avoid straining.

When you’re medically cleared and ready for intercourse, go slowly, use lubrication, communicate with your partner, and stop if it hurts.

Postpartum recovery isn’t about racing back to your pre-pregnancy body. It’s about rebuilding strength, mobility, coordination, confidence, and comfort. And even if it’s been months or years since childbirth, it’s not too late to seek a consultation with a pelvic-floor rehabilitation specialist.