「選択的シングルマザー」として生きるリアルな1日と、子育て・出産を振り返ってみて思うこと🌱

Key wellness + self-care / productivity takeaways

1) Understand postpartum and parenting strain on the body

• Immune function and physical energy can drop significantly during pregnancy and childbirth, and recovery may feel extremely long.
• The speaker describes a “decline from the inside” after delivery—suggesting internal systems (breathing, digestion, posture, circulation) are affected and may not fully “compensate” from the outside.
• When children catch colds, adults (especially mothers) often worsen too, particularly during the first ~1.5 years.

2) Breathing / nervous system regulation (relaxation vs “amped” breathing)

• Two breathing modes are contrasted:
  • Relaxation-friendly breathing supports the parasympathetic nervous system (deep, calming breathing).
  • Constricted/over-breathing tends to keep you in a restless, high-activation state, making relaxation harder.
• Downstream effects they connect to breathing:
  • Restlessness → less relaxation → digestion slows → constipation/bloating
  • Worse breathing → poorer oxygenation → worse circulation
• Posture effects:
  • If shoulders lift due to breathing, it can lead to stiffness and neck pain.
  • Breathing and digestion issues can contribute to a heavy/pressure feeling in the abdomen.

3) Hormone + sleep reality during breastfeeding/infant care

Breastfeeding and/or feeding every 2–3 hours can mean:

• No consistent time to regulate hormone balance
• Fragmented sleep
• The speaker frames “accepting and caring for the baby” as an extremely high daily energy cost, likened to rugby-match level exertion.

4) Recovery pacing: stop comparing yourself to your former self

• A key emotional wellness message: don’t compare your parenting/body to others—or to your pre-pregnancy self.
• Suggested internal rule:
  • Don’t measure “today” against “who I was before.”
  • Remember that circumstances differ (support network, temperament, environment).

5) Reduce “should I be doing X?” parenting spirals

• Parenting doesn’t need to match someone else’s lifestyle or schedule (e.g., weekly park outings).
• Children have different personalities and may want different routines (outdoors vs quieter activities at home).
• Because every parent-child setup is unique, comparisons can increase anxiety.

6) Use lunch breaks for micro-prep (productivity tip)

• During lunch break, the speaker does meal prep for kids’ dinner to reduce later pressure.
• Their approach: move through steps quickly—“speed is the priority.”

7) Cooking method as an example of “careful preparation = better outcomes”

Using liver paste as an example, the emphasis is on process over shortcuts:

• Properly prep the liver first (including soaking and removing unwanted parts) to improve taste and reduce the risk of a “fishy” smell.
• Steps described:
  • Cut liver into pieces
  • Soak in water (at least ~30 minutes)
  • Rinse repeatedly until the water color clears
  • Thoroughly remove oily parts to avoid poor flavor
• For flavor and nutrition for a child:
  • Sauté onions/garlic, then blend with alternatives to dairy such as soy milk or almond milk (instead of heavy cream).
• Meal confidence boosters:
  • Prep ahead and chill, so dinner/class-time is smoother.

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Presenters / sources

• No specific individual or external source is clearly identified in the subtitles.
• Mentions include:
  • Yamazaki Shoten (for soy milk)
  • A location in Nara (“Mahoroba Kitchie”)