Childbirth is an extremely demanding process. During labour, the body undergoes a tremendous amount of physical and emotional stress as it experiences labour pain, delivery (either by c-section or vaginal delivery) and potential injuries. The postpartum period then follows in which various physiological changes occur as the body returns from the pregnancy to the pre-pregnancy state. Postpartum recovery generally takes between three to six months, depending on the birth experience and the mother’s general health. It involves restoration of various bodily areas and functions, including the circulatory system, organ functions, muscle tone and strength, body figure, emotional status as well as general vitality and vigour.
As a new mother, it is understandable to spend most of your time caring for your new baby. But it is just as important to take care of your own well-being. After all, recovery takes time. Making a conscious effort to take care of your physical, mental and emotional needs helps speed up recovery and prevent more complicated postpartum issues further down the road. A healthy body and mind also put you in a better position to provide the very best care to your baby and family and be more equipped to face the challenges of childcare in the long run.
When it comes to self-care, there are several aspects to consider:
1. Physical needs
This includes nurturing your body through nutritious foods as part of an appropriate diet, exercise and sufficient rest. Eating well is crucial to maintaining energy levels, aiding physical recovery and supporting mental health, especially when you are also breastfeeding your baby. Doing the right exercises can help speed up recovery of muscle tone, improve pelvic function, close your diastasis recti and also shave off some extra weight. Taking time to rest is critical for speedy postpartum recovery. Although it can be challenging to get a good night’s sleep due to the demand of caring for and nursing a newborn, try to take naps when your baby is asleep throughout the day.
Another important but often overlooked area of postpartum life is taking care of your skin health. As the skin acts as a protective barrier against external stressors, such as the sun, wind, cold and infections, it makes sense to take good care of it. Keeping up your skin hygiene is important to prevent postpartum infections, especially around the surgical area. It also prevents the passing of germs to your baby. Applying moisturizers not only helps to improve the skin barrier function but also keeps the skin hydrated and smooth. Caring for your skin after experiencing dynamic changes from pregnancy and childbirth can help boost self-confidence and instill a sense of well-being.
2. Emotional needs
The hormonal and lifestyle changes that come with having a child can make postpartum an emotional rollercoaster. To cope, it’s good to have a support system in place. This can include family, friends, parenting support groups and your health care provider. Try to be compassionate and kind to yourself. Don’t be afraid to ask for help and support when you need it. Taking a stroll with your baby, relaxing during a massage, aromatherapy or doing something that makes you feel happy can contribute to staying grounded, mindful and aware of the positives which, in turn, help you feel more balanced through the ups and downs of postpartum.
3. Mental needs
The task of caring for a newborn while your body is still recovering and lacking sleep can be stressful. It is common for mothers to experience postpartum blues within the first few weeks after coming home with their baby and they may feel sad, worried or irritable. It is, thus, really important to promote relaxation and stress reduction during this period. Take things one step at a time, take breaks in between childcare and know that it is alright to put off housework that is not urgent or get someone else to help. Consuming a healthy diet is also very important as it will impact our mental and emotional well-being (read Postpartum Confinement from TCM Perspective). Equipping yourself with the relevant knowledge on what to expect during the early days of postpartum, and how to care for yourself and your baby, can be really helpful, as research has shown that there is a strong connection between a mother’s self-efficacy and her mental health.
To sum up, postpartum is a greatly challenging and tiring yet rewarding period, so taking the time out to care for yourself in the midst of change and chaos is extremely important. Try to prioritize your health as much as you can and ask for support if you need a breather. If you’re feeling overwhelmed and not your best, it will be much harder to take good care of your baby. So, make sure you focus on your recovery and needs as much as you focus on your little one!
