You didn’t know what love was until you had a baby. For new moms taking care of a newborn is the most exciting and overwhelming experience of your life. Your thoughts are constantly on your new bundle of joy. Is she sleeping well? Is she too cold? Too hot? Does she love me as much as I love her (or him)?
In all the newborn excitement it is easy to forget to take care of your health postpartum. Taking time to care for YOU is critical. The woman’s body goes through so many changes during and after pregnancy. It takes time to return to “normal.” Even after normalcy returns, you may struggle to achieve optimal health for years after the baby is born.
That’s why in this article I’m going to share how to take care of your health postpartum. Trust me, I’ve gone through this six times, and each time I’ve l learned how to better optimize my health postpartum.
Without further ado, as a mom of six and holistic health coach, here are my two cents on how to take care of your health postpartum.
Breastfeeding
I know it’s hard. I also know it’s not possible in every situation. Maybe your baby was born prematurely or your milk just didn’t come in. There is a myriad of issues that could result in you being unable to breastfeed.
If you are unable to breastfeed, know that you are not any less than the breastfeeding mother. Your body simply gave all it could to create and deliver your child and now it needs a break.
However, if you are able to breastfeed then by all means you should do it! The benefits of breastfeeding for moms are well-documented. For example, breastfeeding helps you burn off the baby weight faster. The body burns approximately 20 calories for every ounce of breast milk. Depending on how much your baby eats that can be between 380 and 600 calories!
Breastfeeding also provides amazing health benefits to your baby. It’s like the baby superfood. It contains just the right mix of essential vitamins, protein, and fat that the baby needs to develop. And get this, if you are sick, your breastmilk contains antibodies that will keep that baby from getting sick. Babies who receive breast milk exclusively for their first six months have fewer instances of diarrhea, ear infections, respiratory issues, and more.
But that’s not all breastfeeding does, it also helps you recover faster through the release of oxytocin. This hormone, also known as the bonding hormone, is released when you breastfeed and produces feelings of love and relaxation. This can help ward off postpartum depression.
Here’s the deal, when you take care of your own needs, you have the energy and confidence to take care of your child to the best of your abilities.
Eat Right
All the talk about breastfeeding is pointless if you’re not eating right, or eating enough. A healthy diet is always important but even more critical for new moms. Breastmilk is loaded with nutrients that come from the foods you eat. But, if you’re not eating enough your body will take those nutrients from YOU. That means less available nutrients for your own body.
This makes it harder to lose weight and go about your daily activities as a new mom. Luckily, if you followed a healthy diet while pregnant, continue that diet while nursing.
An ideal diet for the breastfeeding mom to optimize her postpartum health includes:
- Plenty of fresh vegetables
- Lots of Healthy fats
- Whole grains
- Protein from animal sources
Get Moving
I get it, ladies, the thought of any type of exercise postpartum makes your head spin. You’re sleep-deprived and overwhelmed with all the new responsibilities of caring for a newborn. This may come as a surprise to you, but regular exercise will increase your energy levels and reduce stress.
Ease back into your fitness routine slowly and with a lot of patience. Pregnancy and childbirth change the body. Even women who exercised regularly pre-pregnancy will notice achy muscles, poor posture, and low stamina. This is normal and temporary!
Here are a few ways to get moving once you get the green light from your OB:
- Go for walks – take the baby with you and go for a stroll around the neighborhood.
- Go swimming – if your pelvic floor is weak swimming is a great low-impact cardio workout.
- Practice yoga – great for relaxation, improving posture, and amazing mind-body benefits.
- Do kegel exercises – strengthen your pelvic floor by doing kegel exercises.
Ease back into your fitness routine slowly and with a lot of patience. Pregnancy and childbirth change the body. Even women who exercised regularly pre-pregnancy will notice achy muscles, poor posture, and low stamina. This is normal and temporary!
Check For Autoimmune Diseases
One important way to take care of your health postpartum is to check for autoimmune diseases. There are many complex hormonal and immune-related shifts that occur during pregnancy. Researchers aren’t 100% sure of the cause but there tends to be a higher autoimmune disease rate postpartum.
If you have a family history of autoimmune disease, your risk after pregnancy may be higher. Other suspected causes of autoimmune disease postpartum are environmental triggers like emotional stress, anxiety, depression, sleep deprivation, and nutritional deficiencies.
Some researchers believe that the transfer of fetal cells into the mother’s circulation may be the underlying cause of higher autoimmune disease rates postpartum.
Regardless of the reason, if you have an autoimmune disease you want to get it taken care of. Unfortunately, many of the symptoms of the postpartum period are the same for autoimmune diseases. This causes a lot to go undiagnosed.
One of the most common autoimmune disease postpartum is Hashimoto’s thyroiditis, where your immune system attacks your thyroid.
If something feels off to you after childbirth, it’s likely that something is off. Don’t be afraid to speak out and get the help you need.
RELATED: POSTPARTUM MEAL TIPS FOR NEW MOMS
Work With a Holistic Health Coach
The most important thing to remember as you recover from pregnancy and childbirth is that you will feel like yourself again, it just might take some time. If you need help learning how to take care of your health postpartum reach out to me. As a certified Holistic Health Coach, my job is to help you take care of yourself. Life is crazy after a baby, take one thing off your plate by letting a health coach lead you back to optimal health.
Send me a message, I’d love to chat with you!
Mandy Patterson
