Nourished Postpartum: Holistic Approaches to Wellbeing After Birth
There are few eras of life more transformative than the postpartum phase.
The change that occurs within the body and mind of a new mother is nothing short of radical. During the initial weeks after childbirth the sudden drop in the hormones estrogen and progesterone is the greatest the human body will ever experience over the shortest amount of time. Other changes happen too: our breasts fill with milk, the hormone associated with emotional bonding- oxytocin- surges dramatically, and our brain structure alters to better protect our babies from potential environmental hazards (yep, for real, new mom brains literally shapeshift (1)). And all of these changes occur while we are sleep deprived and surfing the emotional highs and lows of new parenthood.
So how does the traditional healthcare system support new mothers experiencing this monumental health event? A single postpartum visit at 6 weeks, during which the primary focus is to provide a brief physical exam and prescribe birth control as needed. This standard of care is inadequate for most postpartum people. It is no wonder the rates of postpartum depression in the United States are staggering- between 10-20% according to recent surveys (2). For these reasons, and many more, it is crucial to inform birthing people about the postpartum transition and offer holistic health information relevant to this period of time. Here are a few suggestions that may support wellbeing during this highly sensitive season of life:
Eat a nutrient-rich diet:
Many traditional cultures stress the importance of eating a specific diet during the months after pregnancy. Though dietary recommendations vary widely by region and culture, they generally have a one thing in common: They stress a nutrient-dense diet composed of whole food ingredients. After birth our bodies need high quality nutritional fuel to support the massive physical changes we undergo. Well-nourished breastfeeding women require about 400 extra calories per day compared to their pre-pregnancy intake.
The best way to ensure a nutrient-dense diet is to eat plants- lots of them. Ideally, half of our plate at every meal should include whole food vegetables in every color of the rainbow. Quality iron-rich foods, such as leafy green vegetables, grass fed meats, and bone broth, should be incorporated often to compensate for the blood loss that occurs during and after childbirth. All postpartum women and people who breastfeed can benefit from continuing a prenatal vitamin to ensure replenishment of essential vitamins and minerals.
Gently move your body:
During the immediate postpartum phase what the body needs most is rest. During the first month after childbirth heavy lifting and strenuous activity should be avoided. At about 6 weeks, gentle movement can be incorporated to help the postpartum body heal.
Significant changes to muscles, bones, and joints occur after birth. Stretching and gentle movement can help the body shift back into balance. Low impact exercises, such as walking, stretching, and postpartum yoga are ideal during this time. Listen to your body and scale back the intensity of activity if you notice pain, increased bleeding, or sense that something feels off. Remember, the goal is to nourish and support your body and mind rather than live up to an impossible societal norm that we should “bounce back” after childbirth.
Have a mental health plan:
I encourage all pregnant women to have candid conversations with their close loved ones about their postpartum mental health. Think about small ways you can support mental wellbeing during the postpartum phase, such as taking a daily walk, or setting aside a few minutes to journal every day. Brainstorm supportive coping techniques which have helped you through challenging times in the past, and try to find brief ways to incorporate them into your postpartum routine.
Research the signs of postpartum depression and discuss these with your partner, a family member, or close friend. If you have experienced depression, anxiety, or other mental health conditions in the past it can be useful to have a written step-by-step plan you can implement in the event mood symptoms would recur.
Engage your community:
Now is the time to practice saying yes to family and friends when they offer help. Brainstorm the people in your life who would enjoy being a part of your postpartum village, and think about how they can best support you. Create a list of tasks that you need help with during the postpartum period. Be specific. When loved ones check-in and offer their support ask them to assist you with a tangible item from your list, such as dropping off a meal or holding your baby for thirty minutes while you shower.
If you have a partner, it is helpful to have in-depth conversations about how you plan to support one another and delegate certain parenting tasks before baby arrives. These preemptive conversations may reduce relationship tension during the sleep-deprived chaos of the early postpartum days.
Lastly, if you are lucky enough to be able to pay for professional assistance, such as a cleaning service or postpartum doula, now may be the time.
Stay in touch with your pre-baby identity:
Before you were a Mom, you were you. After having a baby that former self can feel pretty distant from your new lifestyle of diaper changes and feeding cues. Think of a few core habits, preferences, or activities that feel essential to your identity. Do you enjoy spending time in nature? Attending live music? Listening to audiobooks? Prioritize continuing at least one of these identity-defining activities after baby arrives. You deserve to have an individual identity outside of your family, and your family will benefit from this self-care choice as well.
Practice self-compassion:
Becoming a new parent is wonderful. It is also really hard. Make an effort to be kind to yourself. Allow yourself to be perfectly imperfect as you navigate this brand new chapter of life.
References:
Kim P, Leckman JF, Mayes LC, Feldman R, Wang X, Swain JE. The plasticity of human maternal brain: longitudinal changes in brain anatomy during the early postpartum period. Behav Neurosci. 2010 Oct;124(5):695-700. doi: 10.1037/a0020884. PMID: 20939669; PMCID: PMC4318549.
Bauman BL, Ko JY, Cox S, et al. Vital Signs: Postpartum Depressive Symptoms and Provider Discussions About Perinatal Depression — United States, 2018. MMWR Morb Mortal Wkly Rep 2020;69:575–581. DOI: http://dx.doi.org/10.15585/mmwr.mm6919a2external icon
