Congratulations on having a baby! Pregnancy and childbirth are truly wonderful moments of motherhood. However, this 40-week journey can take a toll on a mother’s body.
The period immediately after delivery can be challenging for new mothers, with many experiencing what is commonly termed “baby blues.”
This condition is a mood disorder that’s generally characterized by feelings of sadness that occur in the immediate postpartum period.
Thankfully, this feeling is usually short-lived. However, it may persist in some women, or even deteriorate and develop into postpartum depression or postpartum psychosis.
It can be helpful in this time to focus on your body’s postpartum healing journey both physically and mentally. Consider these nine ways to do that:
Exercise Regularly
Did you know regular exercise and physical activity can be essential in improving your body’s postpartum healing?
It does so by improving mood, increasing energy levels, strengthening muscles, promoting weight loss, correcting sleep, and enhancing overall health.
Several forms of exercise can be used to achieve this, and while it may seem overwhelming, you don’t have to go all in at once.
Start slowly, and gradually build up your stamina. Just be sure to consult with your health practitioner before starting any new exercise regime.
Seek Support
Research suggests that psychological support from a partner and family members is needed to reduce stress and help cope postpartum, so do not underestimate their crucial role.
Loved ones can also help with practical tasks around the house, such as cleaning, laundry, cooking, shopping, and childcare, so you can care for yourself.
Don’t be afraid to ask for and accept help. After the rigors of pregnancy and childbirth, you deserve it!
Breasfeeding
According to UNICEF, breastfeeding isn’t just the best choice for feeding your baby, it’s also is a very effective way to promote maternal health.
Breastfeeding reduces the risk of postpartum depression, breast and ovarian cancer. It also causes the release of hormones like oxytocin and prolactin, which help in uterine inversion and postpartum bleeding.
Breastfeeding can also assist in weight loss, and improve your bonding experience with your little one.
Prioritize Rest
Sleep deprivation can have severe physical and mental health consequences, leading to exhaustion, increased risks of accidents, hypertension, stroke, and more.
While it may seem impossible to get adequate rest/sleep with a newborn in the house, try taking quick naps whenever the baby is asleep and enlisting the help of family members or a babysitter.
This can go a long way in preserving your mental health during this period. So rest and recharge!
Join a Support Group
If you feel like you’re struggling mentally after childbirth, remember that you’re not alone.
Many parents struggle for a time postpartum. Meeting and speaking with them can go a long way in your journey; these support groups are available in most states and provinces.
There are various platforms for reaching out to these support groups, including physical classes, online chat rooms, and postpartum blogs.
Eat Healthy
A balanced diet will replenish stores, correct or prevent anaemia, provide energy, boost immunity, and empower your body’s healing journey.
So, stock up on whole grains, legumes, proteins, vegetables, fruits, and healthy fats like avocado, nuts, and seeds.
Remember also to stay hydrated throughout the day, especially if you’re breastfeeding.
Do Kegel Exercises
Kegel exercise plays a crucial role in preventing various symptoms of pelvic floor disorders after pregnancy, such as urinary and anal incontinence, dyspareunia, and utero-vaginal prolapse.
Kegals are easy exercises which can be done virtually anytime and anywhere. They help strengthen the pelvic floor muscles and aid recovery by improving circulation, reducing swelling, and promoting healing.
Consider Vaginal Rejuvenation
This is not for every woman, but you may want to consider this if kegal exercise has failed to address your symptoms of pelvic floor disorders.
Vaginal rejuvenation is a range of medical procedures used to improve the functionality of the vagina and its look.
They could be surgical, such as labiaplasty, vaginoplasty, clitoral hood reduction, vaginal fat transfer, and perineoplasty, or nonsurgical, e.g. O-shot or use of laser and radiofrequency devices.
Get Professional Help
If you’re feeling completely overwhelmed, consider meeting with a professional that can manage and monitor your physical symptoms and emotional health.
You may benefit from counseling, other mental health therapies, education, or referral to a postpartum healing specialist.
It is advisable for women to discuss their needs with their healthcare provider to determine what type of help would benefit them.
Final Notes
Recovering from pregnancy and childbirth isn’t something that happens overnight. But using these techniques can help speed along your body’s postpartum healing journey.
Remember, whether you’re struggling physically or emotionally, there are people and resources that can help you through your challenges.
Never be afraid to reach out for help if needed.
Guest Author Bio
Dr. Ammar Mahmoud is a highly respected cosmetic gynecological surgeon known for his expertise in minimally invasive procedures. He has a particular focus on sexual wellness and function, and has trained at St. George’s University, where he served as Vice President of the Medical Honor Society and on the board of the Anatomical Clinical Research Society. Dr. Mahmoud also completed his residency at the State University of New York Downstate, where he currently serves as a clinical associate professor. In recent years, he has given a keynote speech on advanced labiaplasty and vaginoplasty techniques, and has been a faculty member at the International Cosmetic Gynecology Conference in 2018 and 2019. Dr. Mahmoud is a member of the American Society of Cosmetic Surgeons and the American Society of Cosmetic Laser Surgery, and is dedicated to providing his patients with compassionate, professional care based on their individual needs.
References
- Ni PK, Lin SK. The role of family and friends in providing social support towards enhancing the wellbeing of postpartum women: a comprehensive systematic review. JBI Evidence Synthesis. 2011;9(10):313-70.
- Jayaseelan J, Mohan MP. Coping strategies used by postnatal mothers with perceived stress. Indian Journal of Psychiatry. 2020 ;62(4):451-2.
- Okun ML. Sleep and postpartum depression. Current opinion in psychiatry. 2015;28(6):490-6.
- Unicef. Breastfeeding a mother’s gift, for every child, 2018. UNICEF for every child. 2017:1-3.
- Birsner ML, Gyamfi-Bannerman C. Physical activity and exercise during pregnancy and the postpartum period ACOG committee opinion summary, number 804. Obstetrics and gynecology. 2020;135(4):E178-88.
- Hadizadeh-Talasaz Z, Sadeghi R, Khadivzadeh T. Effect of pelvic floor muscle training on postpartum sexual function and quality of life: A systematic review and meta-analysis of clinical trials. Taiwanese Journal of Obstetrics and Gynecology. 2019;58(6):737-47.