The journey into motherhood is a powerful transformation especially throughout the postpartum period. As we move through this transition, we may encounter different challenges: hormonal shifts, physical healing, the demands of caring for a newborn, maintaining relationships and reclaiming our pre-baby selves. To make it the most positive and powerful transition, here are some practical tips to promote long-term happiness and well-being for you and your baby.
1. Nourishing Your Body:
Nutrition plays a vital role in the healing process, whether it’s post-childbirth, post-surgery or during any illness. Most women lose about 500 mL (half a quart) of blood during and immediately after birth and you may continue to lose a small amount of blood over the next 4-6 weeks; so during recovery our bodies need to build it back up as effectively as possible. Incorporating Vitamin C-rich foods are necessary for wound healing and helps our bodies to absorb iron. Also prioritizing high-protein meals in our diets helps to give our bodies the long-lasting energy it needs.
Preparing nourishing meals before the baby arrives can help make the transition easier once the baby is here. Meals that are warm and easy to digest are ideal – like bone broth, good-quality meat stews that have been cooked for hours and soft veggie soups are ideal for freezing.
2. Enhance Your Gut Health:
Changes in diet during recovery (with antibiotics potentially having been used) can disrupt the gut microbiome; leading to digestive issues.
A high-quality probiotic can be really helpful to help replenish the gut microbiome during recovery. It can also help with managing thrush if breastfeeding. Drinking teas made of “carminative” herbs like cardamom, chamomile, ginger, fennel, cinnamon, peppermint, rosemary and lemon balm can help to reduce bloating, gassiness and promote digestion. Eating lots of fruits and vegetables will also help to ensure you are getting enough fiber and magnesium to support a healthy bowel movement. Speak to one of our Naturopaths to help find the right herbs and probiotics for you on your personal postpartum journey.
3. Movement:
Moving your body is a wonderful way to create more energy. The key is to practice gentle movement that won’t deplete you. Yoga, tai chi, and nature walks are all great ways to start moving more and nurturing your body gently.
4. Keep Up Your Emotional Well-Being:
Building a support system is vital. Motherhood brings joy but also challenges. Honoring these feelings and seeking support by connecting with family, friends or postpartum doulas can provide practical assistance and emotional support during this time of adjustment. However don’t hesitate to seek professional help if you need it.
Be patient and compassionate with yourself. Meditation or deep breathing for even a few minutes can help create a space for inner calm within your busy day.
5. When Possible Prioritize Sleep:
We know, easier said than done with a newborn. However, sleep is paramount for your recovery. Nap when your baby naps to recharge your energy and leave the ‘to-do’ list for later.
6. Make Time For Self-Care:
Amidst the demands of motherhood, prioritizing self-care is essential. Establishing simple routines and making some self-care activities non-negotiable helps prevent burnout.
Incorporating these holistic practices into your postpartum recovery journey can promote healing, resilience and long-term well-being for both you and your baby.
Taking time out just for you, can seem so unrealistic at times but it’s really important to make a conscious effort to step away from the constant demands of day-to-day motherhood when possible. The ultimate self-care routine is finding something that you can do easily and regularly; which makes you happy.
7. Explore Your Interests: Incorporate your passions into your daily routine. While cooking dinner, listen to that podcast you’ve been meaning to catch up on or watch the docuseries that intrigues you. Consider keeping a journal to jot down your thoughts and aspirations. Treat yourself to a good book from your wish-list and enjoy even a few pages each night.
8. Find Daily Joy: Dedicate a few minutes each day to something that brings you happiness. Whether it’s enjoying a quiet cup of tea, having a brief chat with a friend, taking a leisurely stroll outdoors, indulging in a soothing bath by candlelight, getting a massage or practicing yoga; prioritize activities that uplift your spirits. Keep it simple and easy, focusing on what brings you joy.
Speak to one of our Naturopaths who can help you on your postpartum journey and tailor a treatment plan to you today..