First off, I want to start by saying your body has just done something truly remarkable! Let’s take a second to think about and acknowledge what you have managed to do in the last 9 months….grow a human! Think about how much energy that took, how many nutrients the little guy or girl drained from you, and how much harder your body had to work for the last 9 months.
New moms are constantly bombarded with the idea of “bouncing back” and how long that is going to take, all while being given the message, the sooner the better by the media. But the truth of the matter is it took 40 weeks for your body to adjust to your pregnancy, and it takes at least that long for your body to recover. Also, there shouldn’t be the assumption that your body will ever go back to the way it was before. It is not assumed that your body will be the same when you are 60 as it was when you were 20! Similarly, after having a baby, your body has gone through a huge life change and may not return exactly to its pre-pregnancy state. Many women’s ribcages expand, their feet grow, or their hair changes texture and these are all normal.
With that being said, there is still a tonne that can be done to help you feel your best postpartum! One of the biggest barriers to feeling like yourself is lack of sleep. Take a minute to think about how you felt when you didn’t get enough sleep pre-baby. Maybe you were up late studying for exams or getting work done. Chances are that you didn’t feel so great! That was only one of the challenges you are facing now, so don’t be so hard on yourself.
How to get Better Quality Sleep
1) Sleep in a cool and 100% dark room
2) Avoid Screens for ½ hour before bed. Screens stimulate your body to make cortisol, which hinders sleep and can increase the risk of postpartum depression
3) An Epsom salt bath can help you feel more relaxed, by allowing your body absorbing magnesium, which helps with sleep
4) Have the baby sleep wherever you get the best rest, be it in your bed (safely), beside your bed or in another room (if they are old enough)
5) Go to bed when you are tired. Do not try to “push through” and get things done in the evening as often this leads to a second wind which keeps you awake.
How to Have More Energy and Get Back to Feeling Like Yourself
1) Seek Help! Don’t try to do it all yourself. A great shower gift for a new mom is some prepared meals, or help with cleaning. Looking after a new baby is a full time job.
2) Drink Plenty of Water. This will help you feel better and also helps with breast milk supply.
3) Bone Broth is your friend. Bone broth contains an abundance of minerals and is easily digestible. Check out one of my favorite easy ways to make bone broth here. The beef bones can be easily substituted for chicken.
4) Eat Whole, Easily Digestible Foods. Soups, stews, and cooked veggies are great in helping with recovery and helping to make sure your body is getting what it needs.
5) Keep taking your prenatal vitamins. Your body needs those extra nutrients for at least the first 3 months. After 3 months you should be assess by your health care provider to see if you should continue with single supplements (iron, B12, fish oil are commonly needed).
6) Enjoy a Nutritive Tea. This nutritive tea is high in calcium, iron, selenium, chlorophyll and helps uterus return to its pre-pregnancy state. It is safe with breastfeeding and you can have up to 3 cups a day. To make this tea mix together equal parts: Alfalfa (helps promote breastmilk production), Nettle (high in iron), Red Raspberry (helps tone the uterus) and Oatstraw (high in minerals). Take 1 tsp of the blend and steep it in 1 cup of water for at least 10 min. Strain and enjoy.
7) Deep Belly Breathing. Taking deep breaths, where your stomach goes out, not your chest, can help to lower the stress hormone cortisol. Lowering cortisol helps you to get better sleep, reduce the risk of postpartum depression and encourages breastmilk production.
This is the first in a series of posts I will be doing on all things postpartum. I hope you found this informative and have left with some tips that are easy for you to implement.
If there is anything relating to postpartum that you would like me to write about in a future post, please leave a comment below.
Talk Soon,
Dr. Alexis
Dr Alexis practices in Kanata and is accepting new patients. To schedule your appointment, click here.
