The postnatal period, also known as postpartum, is a time of considerable change, adaptation and recovery for new mums. As stated by WHO, the first six weeks after birth are crucial for the healthy development of the newborn and the mother’s overall recovery1. Indeed, while the joy of welcoming a new life is unparalleled, it often comes with physical and mental challenges for the mother. Whether you had a normal delivery or a caesarean (CS), caring for your health after childbirth and getting through this rollercoaster requires resilience, self-care, and a strong supportive environment above all.
Here are some postpartum tips, which can make the physical and mental aftereffects of giving birth a little bit easier!
As your body undergoes significant changes during pregnancy and childbirth, it is essential to look after your physical and mental well-being. Light exercises such as walking, or yoga can boost your mood and energy levels. Always consult your obstetrician and consider his/her advice regarding postpartum exercises.
Also, keep in mind that postpartum mood swings are common during this period. For example, ‘baby blues’ usually occur within the first 2 to 3 days after delivery, and last two weeks2. It commonly includes symptoms like mood swings, intense sadness, crying spells, anxiety, and trouble sleeping2. ‘Postpartum depression’, as well, does exist! It is neither a disease nor a psychiatric condition, but it is simply a temporary emotional swing that often occurs during pregnancy, or later, up to a year after birth2. If you experience intense emotional change, don’t be reluctant or embarrassed to admit it.
No one has to go through postpartum recovery alone; accept help from others, whenever it is presented to you! Reaching out to your support network, which may include above all your partner, family members and friends will help you communicate openly about your needs and feelings. Either you need help to babysit your newborn or for the daily household chores, it is important to lean on those who care about you.
You can also join online communities: parenting forums or groups where you can connect with other new parents to share experiences and advice. These could be of a great help in comforting each other!
Self-care is not a luxury; it is a necessity. Your priorities may change with parenthood, but make sure you are still one of them. As a new parent, you may feel overwhelmed by the demands of caring for your baby. However, taking care of yourself is crucial for your well-being and your ability to care for your little one. Pregnancy, labor and delivery are hard on the body and lack of sleep can exacerbate emotional stress. Ensure you get some rest and adequate sleep when your baby is sleeping. Take a nap and do not hesitate to ask for help from your partner, family members or friends.
You can also consider having some ‘me time’ and make the most of it by pampering your skin, getting a haircut, having a foot massage or even doing your nails. This will help you to feel particularly good about yourself.
Proper nutrition is essential for postpartum recovery. If you are breastfeeding, focus on balanced meals that include nutrient-rich foods, protein, whole grains, fruits, and vegetables. You can also plan simple, nourishing meals in advance, or even opt for batch-cooking to save time and energy and consult a nutritionist if you have any specific dietary requirement.
Staying hydrated by drinking a minimum of 2 liters, can help boost your immune system especially if you are breastfeeding. Whether you like it plain, sparkling, or with a slice of lemon for flavour, this will help limit sugary beverages like soda or ready-made juice.
Always bear in mind that postpartum recovery is a journey, not a sprint. It is important to be patient with yourself. Every mother’s journey is unique, and there is no one-size-fits-all approach. Embrace self-care as you navigate the beautiful yet challenging emotional rollercoaster of motherhood. Seek support and help from your entourage, partner, family and friends, in dealing with the challenges and talk about your feelings. If you have any doubt, always consult your obstetrician or healthcare professional, and heed their advice on post-partum recovery.
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