Echo Integrative

09/08/2025

⏳ How Long It Takes to Digest Common Foods 🍽️

🥭 Banana – 30 minutes
A light fruit packed with quick energy. Perfect as a pre-workout snack.

🍎 Apples – 40 minutes
Rich in fiber and water, they digest fairly quickly while keeping you full.

🍚 White Rice – 1 hour
A fast-digesting carb that provides quick fuel for the body.

🥑 Avocado – 2 hours
Healthy fats make it slower to digest, but it keeps you satisfied longer.

🥚 Eggs – 2.5 hours
High in protein, offering steady energy and muscle support.

🌰 Almonds – 3 hours
Nutrient-dense with healthy fats, they require more time to break down.

🥩 Steak – 3.5 hours
Rich in protein and iron, but heavy for the stomach—best enjoyed earlier in the day.

🍗 Chicken – 3.5 hours
Lean protein that digests slower, keeping you full and energized.

🧀 Cheese – 4.5 hours
High in fat and protein, making it the slowest to digest on this list.

✨ Tip: Pairing fast-digesting foods (like fruits) with slower ones (like protein) can balance energy release and keep you satisfied longer.

09/04/2025

Trauma doesn't just affect the mind—it leaves deep imprints on the body.
​Unresolved trauma can manifest as chronic pain, digestive issues, or even a weakened immune system. This is the mind-body connection at work.
​In trauma-informed care, recognizing these signs is essential for true healing. Meditation and mindfulness can be powerful tools to help you reconnect with your body and process these feelings. 🧠💙
​Awareness is the first step toward recovery.
​

09/02/2025

Burnout isn’t just about overwork… it’s about disconnection.
From your body.
From your truth.
From the version of you that’s been quietly waiting to feel safe enough to be seen.

You don’t need another productivity hack.
You need rest.
You need repair.
You need to come home to yourself.

Your body is ready.
Your truth is safe.
Your healing begins here.

09/01/2025

✨💫

08/30/2025

Crying is the only language your baby has to tell you something is wrong. It’s how they say,

I’m hungry.
I’m scared.
I’m overstimulated.
I need comfort.
I need connection.

Some sleep training methods suggest leaving babies to “cry it out,” under the assumption that they will eventually learn to “self-soothe.”

But here’s the truth: babies are not neurologically capable of self-soothing. Their brains are still developing, and regulation only comes through co-regulation… the presence of a responsive caregiver who helps them feel safe.

When those cries go unanswered, babies don’t suddenly learn independence. They learn silence. They stop crying because their bodies give up, not because their needs have gone away. Stress hormones like cortisol remain elevated, their nervous systems stay dysregulated, and the foundation of trust, that someone will respond when they need help… can be shaken.

Why it matters:

🧠 Brain Development: In the first three years, over 1 million neural connections form every second. Consistent responsiveness strengthens pathways for trust and security. Prolonged stress, on the other hand, can interfere with healthy brain development.

🫂 Attachment: Secure attachment is built when babies know their caregivers will meet their needs. This secure base influences emotional health, relationships, and resilience for life.

♥️ Emotional Regulation: Babies don’t “learn” to calm down when left to cry…they learn to suppress their signals. True regulation develops when caregivers consistently comfort and respond.

Calling it “child neglect” may sound harsh… but at its core, ignoring your baby’s cries means ignoring their only way of asking for help.

Your baby doesn’t need perfection. They need presence. They need connection. They need to know that when they call out, someone comes.

Every time you pick up your crying baby, you are not just soothing them in the moment… you are shaping their brain, protecting their mental health, and teaching them that the world is safe and people can be trusted.

Meeting needs is love.
Ignoring cries is neglect.

Your baby’s voice matters…always. 🩷✨

08/30/2025

08/28/2025

MRI studies show that gray matter volume decreases in key regions — not as damage, but as an adaptation that fine-tunes the brain for motherhood. These changes sharpen emotional processing, empathy, and bonding with the baby. Some volume begins to recover within months after birth, while other changes can last for years, showing how deeply pregnancy reshapes the brain.

Source: Nature Neuroscience, University of California studies

08/28/2025

✨ ADHD in pregnancy and postpartum can feel like juggling a million tabs open at once—your mind is busy, your body is changing, and your heart is adjusting to new rhythms.

This is your reminder:
💜 Know yourself — honor how your brain and body work.
🧡 Set boundaries — protect your energy and say no when needed.
💙 Find your rhythm — it doesn’t have to look like anyone else’s.

Motherhood with ADHD is not about fitting into a mold, it’s about creating a flow that works for you. 🌿

08/27/2025

🌸✨ National Black Breastfeeding Week ✨🌸

This week, we celebrate Black Breastfeeding Week—a time to honor, uplift, and empower Black mothers on their breastfeeding journeys. 💪🏾🖤

Breastfeeding is powerful. It nourishes not only your baby’s body but also strengthens the bond between mother and child. Yet, for many Black women, the journey can be met with unique challenges—historical, cultural, and systemic. That’s why visibility, support, and community matter.

As a doula, my role is to walk alongside you in this sacred season. Whether you’re preparing for birth or adjusting to life with your newborn, I can help you feel supported, confident, and equipped in your feeding choices. From providing evidence-based information to emotional encouragement and hands-on guidance, I’m here to help you embrace a journey that feels right for you and your baby.

💜 If you’re pregnant or recently welcomed your little one and are looking for doula support, I’d love to connect with you. Let’s build a village that uplifts you and celebrates your motherhood journey.

📩 Send me a message today to learn how we can work together.

08/25/2025

Understanding Cervical Dilation: How the Body Prepares for Birth

Cervical dilation — the gradual opening of the cervix — is one of the key processes that signals the progression of labor and the approach of childbirth. The cervix, located at the lower end of the uterus, opens into the va**na and must expand from completely closed (0 cm) to fully open (10 cm) to allow a baby to pass through the birth canal.

The Four Stages of Dilation

1. Early Labor (0–3 cm)
In this initial stage, the cervix begins to open slightly, from 0 to 3 centimeters. Contractions are generally mild, irregular, and may last 30–45 seconds, occurring every 5–30 minutes. For first-time mothers, this phase can last many hours — or even days.

2. Active Labor (4–7 cm)
Here, the cervix opens more quickly, reaching 4 to 7 centimeters. Contractions intensify, becoming more regular at intervals of 3–5 minutes, each lasting 45–60 seconds. This stage typically lasts between 4 and 8 hours.

3. Transition Phase (8–10 cm)
The final stretch before full dilation, this phase sees the cervix open from 8 to 10 centimeters. Contractions are extremely strong and frequent — every 2–3 minutes, lasting 60–90 seconds. Though the shortest stage (30 minutes to 2 hours), it is often the most intense.

4. Complete Dilation (10 cm)
Once the cervix reaches 10 centimeters, it is fully open and the pushing stage begins. This allows the baby to travel through the birth canal and be delivered.

What Affects the Speed of Dilation?
Several factors influence how quickly the cervix dilates:
Previous births: Women with prior va**nal deliveries often dilate faster.
Contraction strength: Stronger, more effective contractions help speed the process.
Baby’s position and size: A favorable position can make dilation easier.
Emotional state: Stress or anxiety can slow progress, while calm, supportive environments may help labor advance.

By monitoring cervical dilation, healthcare providers can gauge the pace of labor and determine the best course of care, ensuring both mother and baby remain safe throughout the birthing process.