Preparing for the postpartum period

Written By Katerina

Preparing for the postpartum period is essential for new mothers, as it sets the foundation for recovery, support, and a smoother transition into parenthood. Yet 75% of women who participated in a survey for The Tenth were unaware of the necessary measures needed to take to recover physically postpartum. 

‘Bouncing back’ in postpartum is an unrealistic expectation western society has placed on new mothers. Giving birth is one of the most drastic physical changes your body can go through, and that should not be understated. There are many postpartum traditions around the world, each with their own way of caring for a new mother, and it usually involves her remaining at home to focus on healing and bonding with her baby. The first 40 days of motherhood are largely considered to impact the next 40 years of life. While in the UK, US and Canada, there is a check-up for women after 6 weeks, recovery is about more than just the physical; it also involves emotional and mental healing that varies for each woman. Embracing a slower, more individualised journey ensures that women are able to benefit from the transformative benefits of the right postpartum care.

75% of women who participated in The Tenth survey admitted that the reality of new motherhood was much harder than they anticipated, despite taking classes and reading books in preparation. While some women rely on family support during this period, or even employ maternity nurses and doulas to support them through their postpartum journey, there are a number of things every new mother can do to support their own recovery and  ease their transition into parenthood.

 

5 things women can do to help prepare for the postpartum period

1. Write a postpartum care plan with your health care provider

Creating a personalised postpartum care plan with your OBGYN or healthcare provider is crucial for ensuring a smooth transition into motherhood, helping you to understand the types of care available for you during the postpartum period. The plan should cover your physical health, mental wellbeing and newborn care, allowing you to identify potential challenges and set realistic expectations. Thus, the benefits of creating a personalised plan include better preparation for emotional changes, timely access to support services, and tailored advice on breastfeeding and physical recovery. Having a clear plan also helps empower new mothers, fostering confidence and resilience during this transformative period. 

2. Safeguard your mental health with a therapist

The first two weeks following childbirth are a highly emotional period. New mothers often experience a range of physical, emotional, and psychological changes as your body and mind heal. Fluctuating hormones can contribute to changes in skin and hair, such as skin sensitivity or oiliness and hair loss, while simultaneously causing fatigue from the combined demands of caring for a newborn and recovering from childbirth [1] . Understanding your symptoms is important for your physical and mental wellbeing and can help you feel more prepared and in control.

According to the American Pregnancy Association, around 70-80% of new mothers experience mood swings or negative feelings, known as the ‘baby blues’ shortly after giving birth. [2] While the exact cause of baby blues is not known, it is thought that the hormonal changes during pregnancy and after the baby is born causes chemical changes in the brain that can result in depression. The Office on Women’s Health reports that 1 in 8 new mothers report experiencing postpartum depression in the year following childbirth. [3] Access to a mental health therapist during this time ensures essential immediate support as well as long term safeguarding by helping new mothers navigate emotional challenges, promote self-care, and develop coping strategies during the postpartum period.

 

3. Ensure you’re prioritising nutrition

Postpartum nutrition is not just about eating good food, it is essential for nourishing the body to promote healing and recovery. The key principles of postpartum nutrition include consuming soft, warming dishes like congee, soup, stew, and curry, which provide comfort and easy digestion. It's crucial to prioritise foods rich in collagen and healthy fats, such as bone broth and offcuts of meat, along with mineral-dense options like grass-fed liver, oysters, seaweed and bee pollen to replenish the nutrients transferred to the baby during pregnancy. Incorporating live fermented foods like sauerkraut, kimchi, yoghurt, and kombucha supports a healthy gut microbiome, while soaking, sprouting, or fermenting harder-to-digest foods like grains, nuts, seeds, and beans enhances their digestibility. Finally, new mothers should ensure they consume enough calories - more than they might expect - and eat frequently, especially while nursing, to support their own health and well-being. A postpartum nutritionist can provide specific meal plans and guidance, helping to ease the mental load of eating well for new mothers who are time poor yet most in need of a healthy diet.

4. Seek support with breastfeeding

Working with a lactation consultant during postpartum recovery is invaluable for navigating the often rewarding yet challenging journey of breastfeeding. In the first few weeks of your baby’s life, when both you and your baby are learning how to nurse, this support becomes crucial. A lactation consultant is trained to address common issues like nipple pain, latching difficulties, and low milk supply, all of which can be overwhelming for new mothers. Their expertise helps you overcome these hurdles, ensuring that breastfeeding is a positive experience. With tailored advice and hands-on guidance, a lactation consultant can help you gain confidence and maintain breastfeeding for as long as you choose.

The benefits of working with a lactation consultant go beyond just feeding; they provide personalised strategies that promote both your health and your baby’s well-being. A consultant can help you increase or regulate your milk supply, recognise your baby’s hunger cues, and develop a feeding schedule that works for both of you. They can also offer techniques to soothe sore nipples, manage engorgement, and find the best breastfeeding position for you and your baby. Additionally, they monitor your baby’s weight gain and guide you through pumping or expressing milk, ensuring your baby is properly nourished.

5. Prioritise your pelvic floor

Preparing for postpartum recovery involves understanding the changes your body undergoes after childbirth; particularly your pelvic floor. During pregnancy and delivery, the pelvic floor muscles can weaken or stretch, leading to issues like incontinence, discomfort, or pelvic pain. By one estimate, 35% of new mothers experience urinary incontinence after childbirth, and 20% of first-time moms experience severe pelvic floor muscle injury after a normal pregnancy and delivery. [4] Postpartum pelvic floor issues can be frustrating and distracting, diverting time and energy you need to care for your newborn. A pelvic floor physiotherapist can help you restore strength and function through personalised exercises, ensuring proper healing and preventing long-term issues. Pelvic rehabilitation therapy targets the muscles and tissues that support your bladder, bowel and uterus, helping to strengthen them and lessen your symptoms.

Another helpful tool is a postpartum Sitz bath, which involves soaking the perineal area in warm water. This practice can reduce swelling, ease discomfort, promote blood flow, and accelerate healing, making it a simple yet effective part of your postpartum care routine. Without the need for a specific care practitioner, this is an easy healing tool to implement at home.

 

Postpartum at The Tenth

These practices all form part of your schedule, should you choose to book a stay at The Tenth. Offering an all-inclusive, one week retreat based in Central London, we will work with you to create a personalised postpartum care plan. Our approach incorporates all these tips for rest and recovery to ensure you receive the holistic care you need to give your body and mind the time and space to recover.

Alternatively, if you are unable to join us with a stay at The Tenth Retreat, The Tenth At Home gives you access to our holistic, mother-focused wellness care plan delivered in the comfort of your own home instead.

Katerina

Here is my short bio!

https://www.avelacreative.com
Previous

The transformative benefits of the right postpartum care
Next

Postpartum traditions around the world