Becoming a new mom is a beautiful and life-changing experience. However, it’s also a time of major adjustment and challenges, which necessitates excellent postpartum wellness and care.
Postpartum Wellness: Nurturing Your Body and Mind
Your body is recovering from childbirth, and you’re adjusting to life with a new baby. Sleepless nights, hormonal fluctuations, and the demands of motherhood may take a toll on your physical and emotional well-being.
The Challenges of Postpartum Recovery
The postpartum period presents a unique set of challenges. Physical recovery after childbirth involves healing from delivery and adapting to bodily changes while managing sleepless nights and the stress of caring for a newborn could impact mental health.
Common Postpartum Challenges
Here are a couple of common postpartum hurdles you might encounter, along with expert insights and guidance from Dr. Kristal Lau, a Physician, Postpartum Wellness Consultant, and certified European Lifestyle Medicine Health Advisor with over a decade of experience in clinical medicine, scientific research, and public health.
1. Pelvic Floor Weakness
Many women experience pelvic floor weakness after childbirth. Dr. Deepali Maheshwari, a doctor specializing in women’s health at Baystate Health, says that a surprising number of new moms – about 60% – deal with pelvic floor problems after having a baby. It manifests as:
- Leaking urine (urinary incontinence)
- Difficulty controlling bowel movements (faecal incontinence)
- Painful sex
- Pain in the vagina or lower back
- Separation of the abdominal muscles (diastasis recti)
Why is your pelvic floor important? Your pelvic floor acts like a supportive hammock, holding your bladder, intestines, and reproductive organs in place. It plays a crucial role in urination, bowel movements, and sexual function.
Dr. Lau emphasizes the importance of pelvic floor rehabilitation after giving birth. That prevents long-term issues and helps you enjoy a healthy and active life.
Who should you seek help from?
- Physical Therapists: Look for specialists trained in pelvic floor issues.
- Personal Trainers: Choose trainers familiar with postpartum recovery.
When to seek help:
- After you’ve recovered from childbirth, consider pelvic rehab as part of your postpartum care plan.
- If you experience ongoing lower back pain, painful sex, urine leakage, or a weak abdominal area, seek help from a healthcare professional or physical therapist.
2. Mom Brain
The feeling of forgetfulness, difficulty concentrating, and the infamous “mom brain” is real and scientifically proven. A large study involving healthy mothers found that the maternal brain undergoes big changes in structure and function, and according to a report in the Washington Post (2021), up to 80% of new moms feel distracted and have trouble concentrating after giving birth.
For that reason, Dr. Lau suggests embracing the concept of “matrescence,” a term coined by anthropologist Dana Raphael, to understand the developmental journey of becoming a mother. That perspective helps you handle the challenges and appreciate the transformative nature of motherhood.
Remember, you’re not alone in experiencing postpartum challenges. Talking to your doctor, seeking professional help, and connecting with other new moms is one way to get invaluable support.
3. Mental Health in Postpartum Wellness
Mental health is a critical component of postpartum wellness. New mothers may experience a range of emotions, from joy to anxiety, as they adjust to their new role. Postpartum depression is a common issue that affects many new moms, with symptoms including persistent sadness, fatigue, and difficulty bonding with the baby.
Dealing With Postpartum Depression and Anxiety
According to the UK Royal College of Obstetricians and Gynecologists, one in five women develops a mental illness during pregnancy or in the first year after birth, one of the commonest being Postpartum depression (PPD) and anxiety.
Symptoms of PPD include persistent sadness, feelings of hopelessness, excessive fatigue, and difficulty bonding with your baby. Anxiety may manifest as constant worry, panic attacks, or difficulty managing daily tasks. You must recognize symptoms early and seek professional help.
How To Get Professional Support
Addressing postpartum depression and anxiety requires a comprehensive approach. Consulting with a mental health professional, such as a therapist or psychiatrist, should provide treatments tailored to your needs. Support groups and counseling also offer a space to share experiences and gain insights from others who have faced similar challenges.
What To Do When You Need a Support Network
A robust support network would ease the challenges of postpartum recovery. The network may include:
- Family Members: Seek support from family for help with baby care and household chores.
- Professional Services: Consider hiring confinement nannies or maternity nurses to assist with infant care and provide relief.
You Could Also Join Support Groups
Connecting with other new mothers through support groups should provide valuable insights and reassurance. Sharing experiences and advice helps in coping with postpartum challenges and feeling less isolated.
Practical Tips for Postpartum Wellness
For general postpartum wellness tips, Dr Kristal Lau shares some of her best advice in her published guide, 3 Essential Postpartum Changes That No One Really Talks About And What To Do About Them. They include the following
I. Sleep Management and Rest
One of the biggest challenges during the postpartum period is getting enough sleep. To maximize your rest, consider safe bed-sharing practices if you choose to share your bed with your baby.
That approach could help both of you get more rest. If bed-sharing isn’t an option, coordinate with your spouse or partner to take turns managing the baby’s sleep schedule. Enlisting the help of a postpartum doula or trusted family member should also provide valuable support.
II. Meal Preparation and Nutrition
Proper nutrition is vital for postpartum recovery. Batch-cooking meals and freezing them in advance ensures that you have nutritious options available without the daily hassle of cooking. If managing full meals feels overwhelming, it’s okay to rely on snacks temporarily. Maintain hydration by drinking plenty of water, and consider flavoring it with fruit slices for added taste.
III. Physical Recovery and Exercise
Gentle exercise should do you a lot of good as you recover physically. So feel free to incorporate light activities such as walking or postnatal yoga into your routine when you feel ready. Gradually easing back into physical activity supports overall health and aids in postpartum recovery.
IV. Medicines and Remedies
Stock up on basic medicines and remedies for both you and your family. Essential items include fever medication, cough and flu remedies, balms, teas, hydration salts, and teething remedies. Having them on hand reduces stress and saves time when unexpected health issues arise.
V. Financial Planning
Plan for expenses related to childcare, such as babysitting or temporary help, and budget for takeout food or grocery deliveries to simplify meal preparation. Financial planning also includes budgeting for snacks and other essentials that will support your family.
Postpartum Wellness Plan by Dr. Kristal Lau
Book a FREE 30-minute Clarity Call with Dr Kristal Lau to start building your postpartum wellness plan and ensure you have the support you need. Book here!
FAQ
What is the 5 5 5 rule for postpartum?
The 5 5 5 rule is a guideline for managing postpartum recovery and care. It suggests that new mothers should focus on five key areas: sleep, nutrition, support, self-care, and relaxation. Specifically, it emphasizes getting at least five hours of sleep per night, consuming five servings of fruits and vegetables, and dedicating time for self-care and relaxation to promote overall well-being during the postpartum period.
What is postpartum health?
Postpartum health refers to the physical, emotional, and mental well-being of a mother following childbirth. It includes managing the physical recovery from delivery, addressing emotional and mental health issues such as postpartum depression and anxiety, and getting proper nutrition and self-care. Maintaining good postpartum health is essential for a smooth transition into motherhood and overall recovery.
What not to do right after giving birth?
Immediately after giving birth, it is advisable to avoid:
- Heavy Physical Activity: Engaging in strenuous exercise or lifting heavy objects too soon.
- Skipping Rest: Neglecting sleep and rest, which are crucial for recovery.
- Ignoring Emotional Health: Overlooking feelings of depression or anxiety, which should be addressed with professional support.
- Eating Inappropriate Foods: Consuming foods that may be harmful or not recommended during the postpartum period, such as excessively cold or spicy foods.
What are the three postpartum stages?
The three stages of postpartum are:
- Immediate Postpartum: The first few hours to days after delivery, focusing on initial recovery and adaptation to newborn care.
- Early Postpartum: The first six weeks, with its continued physical recovery, adjustment to new routines, and monitoring for any complications.
- Late Postpartum: Up to one year after delivery, addressing long-term recovery, mental health, and adjustment to new motherhood.