Do you feel like a superhero because you endured a great deal of physical and emotional changes to birth your baby? Do you remember the burst of immeasurable joy and love when welcoming your little one? Did you make caring for yourself a priority in the fourth trimester (the first 3 months after giving birth)?
Most new moms would likely say, ‘No.’ And who can blame them when the days and weeks after birth are filled with little to no sleep, tender nursing sessions, and finding a routine even as baby is growing and changing?
Prioritize Rest and Sleep
Set aside time to rest and sleep. Experiment to find out what works best for you to recharge. Newborns have irregular sleep patterns; this can leave you feeling exhausted and sleep-deprived.
Take advantage of opportunities to rest and communicate your needs to your partner and support system. Try taking short naps during the day, alternating night feeds with your partner, or hiring a postpartum doula to assist you at night.
Nourish Your Body
Nutrition is key when recovering from childbirth. Eat lean proteins, fruits, vegetables, and healthy fats. Skip sugars as they can increase feelings of fatigue and irritability.
Drink lots of water or herbal teas. Plan your snacks throughout the day and eat multiple small meals. If you’re breastfeeding baby, ask to meet with a lactation consultant to discuss your nutritional needs in recovery.
Embrace Hair Shedding
Hair shedding is common in the fourth trimester. Many women see a significant increase in hair loss due to hormone changes that occur after childbirth.
Here’s the good news, this shedding is usually temporary; the hair will grow back. So there’s no cause for alarm. You can minimize hair loss by eating healthy foods and managing stress.
Seek Emotional Support
Welcoming a new baby is overwhelming. Seek emotional support from your partner, friends, and family. Express your feelings honestly. Allow your village to care for you.
Ask family and friends who typically encourage you to lend a helping hand. Consider joining an online or in-person group for new moms. Ask your pregnancy care provider to refer you to a therapist so you can process your emotions openly.
Follow-Up Care
Keep follow-up appointments with you and your baby’s healthcare providers during the first 12 months after giving birth. At this visit, share your concerns about any physical or emotional complications that you or your baby are experiencing.
The conversation could include things like your cesarean incision isn’t healing properly or you’re feeling overwhelming sadness trying to adjust to the new routines in your life. For your baby, share your concerns. Talk about if you feel you’re not doing a good job or if you think your baby isn’t growing well. Each appointment is a chance to ensure you and your baby receive the necessary support, guidance, and medical care to thrive in the early postpartum period.
Get Gentle Physical Activity
Gentle physical activity can improve your overall well-being in addition to rest. Ask your healthcare provider about postpartum exercises that fit your needs. Walking, stretching, and practicing yoga can help increase circulation, relieve muscle tension, and promote relaxation. Listen to your body and move at a pace that feels right for you.
Make Time for Self-Care
Finding time for yourself may seem challenging during the first weeks following birth, but it’s crucial for your mental health. Even if it’s just a few minutes a day, find time for activities that bring you joy and help you relax. A few options are reading a book, taking a longer warm shower, practicing mindfulness or meditation, or indulging in a hobby you enjoy. A superhero cares for themselves first, then they’re better ready to care for others. You recover best from birth when you prioritize your own health as much as you prioritize caring for your baby.
The fourth trimester is a transition for the entire family. Schedule time to rest, nourish your body, and enjoy “me time,” seek emotional support, engage in gentle physical activity, and keep all follow-up appointments.
Taking care of yourself isn’t selfish, it’s essential. Your ability to care for your newborn depends on you being healthy and well. Embrace the fourth trimester with self-love and compassion, knowing that you deserve care and nurturing as much as your little one does.
YOU MAY ALSO LIKE: Diaper Bag Essentials: Behold Your New Purse!
Comments are closed.