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Bringing a new life into the world is one of the most extraordinary experiences a woman can go through. Yet, the postpartum period often feels like navigating uncharted waters. Amidst the sleepless nights and new routines, some mistakes can unknowingly lead to significant health challenges like mood swings, hair loss, postpartum depression, or even more severe issues such as thyroid disorders.Â
Let’s talk about these common missteps and how to avoid them, so you can prioritise your recovery and your baby’s well-being.
It’s easy to feel energised in the first days after giving birth. Adrenaline often surges, fuelling you through late-night feeds and nappy changes. However, rushing the resting process can have serious consequences like delayed healing, increased fatigue, and even burnout.
Your body has undergone immense changes, including a massive internal wound where the placenta detached from the uterus. If you’ve had a C-section or experienced tearing, the need for rest is even more critical.
Follow the 5-5-5 rule: five days in bed, five days on the bed, and five days off. This gives your body the time it needs to recover and helps prevent complications like excessive bleeding or infections. Keep essentials close by and, most importantly, ask for help when you need it.
As one mum, @jas, poignantly shared, ‘I legit had seizures a couple of days after birth because I didn’t get rest! Please ladies, rest, rest, rest.’ Another mum, @mavrat, reflected, ‘I regret not resting. I had my first three months ago, and it was just a stressful experience. He also had pyloric stenosis at five weeks.’Â
These personal stories underline the importance of giving your body the grace it deserves to heal. Rest isn’t a luxury, it’s a necessity. Lean on your support system and remember that your recovery is just as important as your baby’s care.
@elev8gabbie Most moms are never told to avoid these. Have a healthier and smoother postpartum! #postpartum #postpartumrecovery #postpartumweightloss #hormoneimbalance ♬ original sound - Gabbie | Transformation Coach
The postpartum period is a time to replenish, not deprive. Your body has been a life-support system for nine months, and if you’re breastfeeding, it continues to prioritise your baby’s needs by drawing from your nutrient reserves. Skimping on food or relying on quick, non-nutritive meals can lead to fatigue, poor healing, and even hormonal imbalances.
Think colourful and nutrient-dense. Pack your fridge with fruits and vegetables rich in vitamin C to support healing. Incorporate warming foods like bone broth to ease after-birth pains and soothe your body.Â
Protein is vital for tissue repair, so consider preparing and freezing high-protein meals before labour. Don’t forget supplements to fill in nutritional gaps. Omega-3 vitamins, as @gigi highlighted, are crucial for hormone balance and emotional stability.
Beyond basic nutrition, hydration is key. Breastfeeding mums, in particular, need extra fluids to support milk production. Keep a water bottle nearby and sip throughout the day. Herbal teas such as chamomile or fennel can also help with relaxation and digestion.
One strategy to ensure you’re eating enough is to set reminders. It’s easy to forget meals when you’re juggling feeds, nappies, and interrupted sleep. Consider batch-cooking meals that can be reheated quickly or asking loved ones to help with meal prep. By prioritising nourishing, balanced meals, you’ll be giving your body the tools it needs to recover.
Your focus should be on replenishment, not restriction. Remember, food is medicine, and every bite is a step towards recovery.
The pressure to ‘bounce back’ can feel overwhelming, especially in the age of social media. But dieting or intense workouts too soon after birth can be harmful. Your body needs time to adjust and heal, especially if you’re breastfeeding, which requires at least 2,000–2,500 calories a day of wholesome, nutrient-rich foods.
Instead of focusing on the scale, focus on feeling strong and energised. Postpartum is a time to embrace your body for what it has accomplished rather than criticising it for how it looks.Â
As one mum, @mavrat, reflected, ‘I regret not resting. I had my first three months ago, and it was just a stressful experience.’ Stressing about your appearance doesn’t just affect you—it impacts your overall postpartum experience.
Your pelvic floor and core muscles have undergone significant changes, and rushing into exercise can lead to issues like diastasis recti or pelvic organ prolapse. If and when you decide to embark on a fitness journey, consult with a coach or specialist who understands postpartum bodies. Begin with gentle movements like walking or postnatal yoga, focusing on rebuilding strength rather than shedding weight.
Patience and self-compassion are your greatest allies during this time. Your body has given life, and it deserves care and respect as it recovers.
The postpartum period doesn’t just challenge you physically—it also takes an emotional toll. Hormonal fluctuations, sleep deprivation, and the sheer enormity of caring for a newborn can feel overwhelming. It’s crucial to acknowledge these feelings and seek support when needed.
Postpartum depression and anxiety are more common than many realise. If you’re feeling persistently low, anxious, or detached, don’t hesitate to reach out to a healthcare professional. Talking to other mums who have been through similar experiences can also be incredibly validating. Online communities and local support groups are great places to share your journey and find solidarity.
Additionally, make time for self-care, even if it’s just a few minutes a day. Whether it’s a warm shower, a quick journal entry, or a moment of mindfulness, these small acts can make a big difference in your mental health. Remember, looking after yourself is not selfish; it’s essential for being the best parent you can be.
Raising a baby truly takes a village. Don’t hesitate to lean on your partner, family, and friends for help. Whether it’s holding the baby while you nap, preparing meals, or simply offering a listening ear, support from loved ones can make the postpartum period less daunting.
Professional support is also invaluable. Lactation consultants, postnatal physiotherapists, and doulas can provide specialised care tailored to your needs. If you’re struggling with specific challenges, such as breastfeeding difficulties or physical recovery, these professionals can offer guidance and reassurance.
Postpartum recovery is not a race; it’s a delicate, transformative period that deserves attention and care. By prioritising rest, nourishing your body, and giving yourself time, you’ll set the foundation for a healthier and happier postpartum experience.
Let your recovery journey be a testament to the strength and resilience of motherhood.
© Mindsmaking 2024
