How Mama Should Look After Herself Post-Pregnancy

Postpartum Care 

After the mother has delivered the baby and completed labor, she will be physically exhausted. On average a mother burns between 170 and 204 calories an hour while giving birth. This is a high-intensity workout, no matter how physically fit you are. Add onto that the physical pain of giving birth and the new mother will find herself exhausted for weeks after her child is born.  

Here are some new mama must-dos to help her get back on her feet as soon as possible: 

• Get some rest. We must be joking right? How could anyone get sleep while their new baby is waking up every two to three hours wailing for help? The reality is that a new mama has to get her rest in. You may not make it to eight hours of sleep a night but getting several hours of uninterrupted rest is key to bouncing back from giving birth. 
  
  

• Ask for help. You’ve heard the old expression: “It takes a village to raise a child.” It’s true! If you have a partner, they should be the main source of support (a new baby isn’t easy for them either!) but don’t be afraid to ask for help from family and close friends. Many mothers feel that they must do it all if they want to earn the title of number one mama. But that just isn’t true. The best mamas know that taking care of themselves allows them to take care of their baby.
    

• Eat healthy and nutritious foods. Your diet directly affects your energy level. Increase whole grains, vegetables, fruits, and protein in your diet to see your body regain as fast as possible. Not only is a healthy diet good for your body, but it also passes along key nutrients into breast milk, giving the baby a nutritional head start. Also, be sure that mama is getting plenty of fluids to help with milk production.  
  
  

• Light exercise. You will not want to hit the gym right after giving birth (nor would any doctor advise you do so) but gentle exercise is very helpful in the first few weeks after giving birth. Your doctor will tell you when your body is ready to begin exercise. A slow walk around the block with a close friend can work wonders in boosting your energy levels and helping you regain muscles lost while recovering from birth.  

Social Dynamic 

Having a baby can drastically impact how a family unit functions. Remember that communication and physical contact are key to maintaining a healthy relationship between mama and her partner. The partner should be as involved in raising the child as the mama, so if either member of the team feels they are not being supported, calm and constructive discussion is a must. Also, be sure to lay out expectations of childcare before and after delivery to make sure mama and partner know what is expected of them.  

Additionally, don’t be afraid to set aside periods of alone time for between parents. Ask a family member or friend to babysit and spend an hour or two together uninterrupted. The bond between parents is extremely important, especially during the early tribulation of raising a child. A close bond between parents goes a long way to functioning as a parental team.

Mental Health 

Pregnant mamas and new mothers are often cautioned that they may deal with postpartum depression or baby blues (they are different!). However, few truly understand the toll this can take on them mentally and physically.  

The truth is that 70-80% of mothers experience mood swings or negative feelings after giving birth. Additionally, 25% of fathers feel these same emotions. This is often referred to as the baby blues and is different than postpartum depression.  

Here are some additional symptoms of the baby blues: 

• Unexplained crying 
  
  
• Irritability 
  
  
• Insomnia 
  
  
• Sadness 
  
  
• Mood changes 
  
  
• Restlessness 

After pregnancy, the mother’s body is often permanently changed. Often a mama will have stretch marks on her belly or hips, permanent weight gain, or wider hips. These are all normal and can be managed by regular exercise and a healthy diet.  

They do not however affect the beauty of the mother or her ability to bounce back to her life pre-baby. We like to think of them as badges of honor, a special sign that mama has brought life into the world. Wear them with pride! 

Here are some changes mamas may see after giving birth: 

• Weight gain 
  
  

• Can be controlled with regular exercise 
  
  

• Breast engorgement 
  
  

• Breasts fill with milk and this process can be uncomfortable 
  
  

• Constipation 
  
  

• Eat high fiber foods and drink plenty of water to help relieve this 
  
  

• Pelvic floor changes 
  
  

• Your perineum can stretch or tear during birth. Kegel exercises and icing the area can help it heal.  
  
  

• Sweating 
  
  

• Hormonal changes can cause excessive sweating, even in activities that would otherwise be non-strenuous. 
  
  

• Uterine pain 
  
  

• A shrinking uterus can cause cramping. 
  
  

• Vaginal discharge 
  
  

• Typical for 2-4 weeks after birth 
  
  

• The body is getting rid of blood and tissue from your body 
  
  

• Do not use tampons or douches until 4-6 weeks after birth or until you have doctor approval as they can cause infections 
  
  

• Heavy bleeding and foul-smelling discharge are not typical and you should consult your doctor if you are dealing with this issue.