Navigating post-partum – how to stay healthy and balanced
Once you’ve given birth to your baby, life can get a little crazy. You’re likely to feel overwhelmed, emotional and exhausted (sometimes all at the same time!) So now more than ever, it’s time to focus on how to keep yourself in balance, along with your little one.
The good news is that you don’t have to do anything crazy to make this happen. All you need are these simple tips to keep you on track with your post-partum recovery.
Tips for a healthy post-partum period
Remember what your body has gone through!
This often gets overlooked by new mothers. But during pregnancy, you underwent a lot of changes, including:
Hormonal shifts that suddenly plummet after birth
Rewiring of the brain (which is why ‘mum brain’ isn’t a myth!)
Depletion of nutrients, particularly if your stores were low to begin with or you struggled to eat
A shift in body composition
Organ changes – for example: the heart, lungs and kidneys
And then on top of that, there is the birth itself. Whether you birthed vaginally or via C-section, your body has undergone a massive event. Once the placenta is passed, you have an internal wound that takes time to heal. And of course, with a C-section, you’re recovering from major surgery that cut through multiple layers of tissue.
So whenever you feel yourself getting caught up in feeling not good enough or not meeting expectations – remember what your body has achieved. It’s normal to take time to recover!
Keep up with regular blood tests
With all of the physical changes that occur during pregnancy, there is a lot that can be a bit wonky afterwards. And while we can’t monitor all of these, there are quite a few we can keep an eye on using blood tests.
This is particularly important if you had any deficiencies during your pregnancy. For example, if you had low iron or vitamin D (two common deficiencies), you’ll want to monitor until they return to a healthy level.
Monitor your mental health
There are a lot of emotions and thoughts that can fly around in the post-partum period. But it’s important to watch out to see if they are fleeting or if they linger. If the latter occurs, you may be looking at post-partum depression.
Post-partum depression is not just something to be shrugged off – it is a very real experience, and we know there are physical drivers such as certain deficiencies and hormonal changes. It can also be a danger to both mum and bub, so seeking help as soon as you notice the signs is key.
Keep in mind, you may not be in a frame of mind to spot it yourself. So make sure that your partner and support network also know the signs to look out for and you agree on an action plan if they are concerned about you.
Set boundaries early and often
One practice that can make a difference in the post-partum experience is having boundaries in place. These are best planned and stated in advance, because you may not be up for standing your ground once bub arrives! It may include things such as:
Who can visit baby and when
Who can babysit (especially in the early stages) and who is just a visitor
Whether you would prefer people to have vaccinations such as whooping cough
When people should reschedule their visit e.g. when they have cold or flu symptoms
Boundaries around work such as when you will return, if you will ease in with part-time work, and whether you can be contacted outside of work hours
What kind of support you need to recover
Considerations such as photos and videos – can others share your baby on social media, or would you like those to be shared directly with friends and family only?
Of course, these boundaries may need to be adjusted once you’re in the midst of the post-partum experience. But having some in place will make it easier for you to navigate this period.
Put yourself first sometimes
When a tiny human relies on you for survival, it’s easy to put yourself last. But while this might be ok for the moment, it can turn into a life-long habit of self-neglect and poor health. So instead, let’s get into the habit of prioritizing yourself first – even if it’s only for short bursts of time.
Pop some of your most enjoyable activities into your schedule. If you can take your little one along, that’s great! But if you need to get your partner or family member to care for them for even 30-60 minutes per week, that’s ok as well.
Remember, you can’t pour from an empty cup. So investing in your own wellbeing will help you to be a better parent in the long run!
Ensure you’re getting plenty of nutrition
Of course, we can’t talk about post-partum recovery without touching on the importance of nutrition. This is particularly important if you’re planning to breastfeed.
Much like during pregnancy, my top diet recommendation is to have 5 small meals with protein in each, along with plenty of fresh fruit, veg, complex carbs and healthy fats. This will help you to rebuild nutrient stores, keep you satiated, ensure you have steady energy and give you what you need for lactation (if breastfeeding). And of course, don’t forget to stay hydrated!
Slowly rebuild movement
Once you’ve had the all-clear from your doctor, it’s time to start easing back into a habit of regular physical activity. Not only is it great for your wellbeing, but it will also give your mood a helping hand.
Remember to start slow – your body has been through a lot. Begin with gentle options that focus on mindfulness and engaging muscles in the core. You may want to seek advice from a professional if you find particular movements tough or are worried about diastasis recti (ab separation)