Wellness for New Mothers
Happy Mother’s Day to all you mammas out there!
In honor of this special day, I wanted to take the opportunity to welcome all of the new mothers into motherhood during this challenging time and talk about how to prioritize your wellness postpartum.
Postpartum Wellness
In all of the excitement and disruption of bringing home a brand new human, it is very common for new mothers to let their wellness fall by the wayside. I think it’s important to remember that first of all, it is NOT selfish to take time to care for yourself now, or at any other time, and prioritizing your wellbeing better allows you to prioritize your child’s wellbeing.
It’s like the oxygen mask analogy-- you’ve got to put yours on first.
Here are some tips for taking care of yourself and prioritizing your wellness in the fourth trimester.
1. Seek Support
Take advantage of the support offered to you during this time from your partner, friends, and family. You do not have to do it alone, and caring for and raising a child can absolutely be a shared responsibility.
I want to send some extra love and compassion for all of the new moms out there who are not able to be with their loved ones at this time. You are not alone. I encourage you to reach out to friends and family virtually or if you are needing guidance during this exciting and transitional time, connect with a support provider who is able to connect with you virtually. Many doulas offer postpartum care and are making their services available virtually during this time. Here is a resource for finding a postpartum Doula here in Victoria
2. Take Your Vitamins
Many new moms can benefit from a good multivitamin, especially while breastfeeding as you may have a greater depletion of nutrient stores even if you’re eating well. Some particular nutrients to look for are folic acid, calcium, iron, vitamin D, and omega 3 fatty acids. Always talk with your healthcare provider prior to taking any supplements or herbal remedies to ensure they are a good fit for you.
3. Explore the Wisdom of Plants
There are some herbs that have been used in postpartum healing for hundreds of years. Witch Hazel and Calendula are excellent additions to bathwater to help with perineal healing. Chamomile tea can help with relaxation and constipation. Strong nettle tea can serve as a source of iron as well as with blood sugar regulation. Skullcap, Holy Basil, and Ashwagandha are excellent in supporting mood and reducing stress. Blessed Thistle and Fenugreek can help increase lactation. As always, seek the counsel of your healthcare provider before ingesting any of these remedies to ensure proper dosage and to check for any contradictions.
4. Get Plenty of Rest
As the adage goes, sleep when baby sleeps. Rest is essential for you right now as your body recovers from birth. It might be tempting to try and push yourself back into your usual responsibilities and to-do lists, but wherever possible I encourage you to make the space to sleep and rest. It truly is one of the best healers.
5. Get out and Move
Physical activity can be challenging during this period. You’re exhausted already. But after a normal vaginal birth, it’s a great idea to get outside and move as soon as you feel up to it. Fresh air and strolling go a long way for your health, your mood, and your recovery. It is also a good idea to consult with a physical therapist or trainer about strengthening your core muscles and prepare you for the increasing demands of carrying your new baby. Activity after birth is also linked to a lower chance of postpartum depression and may also help manage symptoms.
6. Stay in Touch with Yourself
It’s easy to become enmeshed in your baby and their pleasures and needs. Make a point to stay connected to your separate self and identity and make time to do the things that give you pleasure. Think back to before your pregnancy and use that as a starting point to come back to yourself. Start with the basics of sleep, food, and movement and then begin to bring in other pleasures and experiences of your normal life.
Happy Mother’s Day!