Holistic Postpartum Wellness

By Jasna Veljkovic

To say that the first year of motherhood is a challenge is a bit of an understatement. Your physical and psychological well-being is in full recovery mode. You are also under constant attack by a never-ending onslaught of stimuli that demand your full and undivided attention to keep that little human alive. Transitional changes that you have to undergo once you step into motherhood can leave devastation in their wake if you don’t have a plan to manage them well. A holistic approach will help you manage this transition physically as well as mentally and spiritually. Identify in which areas you are struggling the most, and use the helpful tips below to ease your transition.

Food - Simple yet Critical!

First and foremost, do not forget to eat. As simple as that is, it will not be easy to manage. Food may be the last thing on your mind. With almost no sleep and the constant demands of your baby combined with all the other external stressors which made your life difficult before motherhood, your nutritional needs may take a back seat for a while. Unfortunately, bills and work commitments do not magically disappear in this new phase of your life to let you get accustomed to your new role as a mother. Any doctor will tell you that good nutrition is essential on the road to recovery, may it be from an illness, an operation, or childbirth, one of the most intense physiological changes a body can endure.

What’s good to eat?

A considerable loss of blood is very common during and immediately after delivery and can even continue for up to 6 weeks. Blood-building foods that are rich in protein and iron can help the body recuperate from blood loss. Vitamin C is always a good idea but can be especially helpful with the healing of your wounds. You will need as much energy as your body can muster in the first few weeks of postpartum and a healthy diet comprised of high-quality proteins and healthy carbohydrates like sweet potatoes and quinoa is a good choice. Don’t forget you are also burning up to 600 calories extra a day while breastfeeding. Taking care of your diet is as important as meeting your baby’s nutritional needs because you are the source of your baby’s nourishment.

Ideally, you could have someone prepare wholesome cooked meals for you like bone broth, meat stews, and soft veggie soups. However this will more than likely be impossible to achieve every day so sometimes you may have to rely on strategically placed snack bowls around your house, filled with nuts, fruit, and vegetables. As part of your recovery, once your energy is up, you can also try some restorative and therapeutic exercise routines. It is not just about weight loss and body-shaping goals but mental health which is boosted by physical activity.

Reach Out

No one will doubt your strength or your competence if you reach out for help. Do not fall into the trap of safeguarding your independence and self-sufficiency at the expense of your sanity and survival. You know the old saying; “ It takes a village to raise a child”. Call upon your village to the rescue, you have years of research to support you. It has been found that strong communities of women, create for each other a safe space that can even regulate and re-balance the volatile hormones at this time.

It is not just ok for you to ask for help and support, it may be critical that you do. If you don’t have immediate family to rely on (baby’s grandparents and aunts can be of great help and should be utilized to the maximum under these circumstances) you can start by finding a postpartum doula. If you had used a birth doula you know how life changing their presence and expertise can be. Postpartum doulas can provide for you as much if not more after the birth and can help you manage the turbulences of your transition with a guiding and supportive hand.

Self Care Is A Must

Even though you are transitioning into this mother archetype of selflessness and self-sacrifice for the rest of your life as a parent, you still need to maintain a healthy dose of selfishness and self-care. You will struggle to find some “me-time” in the first few weeks of motherhood, juggling your new responsibilities as a parent and your old roles as a partner and an employee. Don’t be harsh on yourself trying to live up to the maternal stereotypes of martyrdom and self-denial which lead to utter exhaustion. Allow yourself the necessary time to recuperate through relaxation and focus on your interests, needs, and wants.

Schedule some time in your busy diary to do something that puts a smile on your face and a skip in your step on a regular basis that will let you be yourself away from the demanding responsibilities of early motherhood. Re-discover yourself and make that a priority. The danger is if you keep neglecting yourself, you are putting your mental health at risk.

Just because anxiety and depression are common in the postpartum months it doesn’t mean that they should not be addressed and treated accordingly. Your mental health is just as important as your physical health. If you are not coping on some level and start feeling more and more depressed and unhappy, it is imperative that you tell someone or seek professional help. To illustrate the severity of this critical matter, take into consideration that the second cause of death in women after giving birth is postpartum suicide. According to numerous studies some of the essential nutrients which your body loses during pregnancy and while breastfeeding are the Omega 3 fatty acids. These valuable fatty acids found in fish oil can influence mood-related molecules inside the brain through anti-inflammatory actions and alleviate depression.

Conclusion

You must not let yourself suffer in silence. Your baby deserves a happy and healthy mom to take care of him, raise him and love him. You owe it to your child and yourself to look after yourself by eating right and taking care of your mental and emotional needs. On top of the already suggested tips you can also try meditation and positive affirmations and anything else that you can think of that can help you through the transformation to a full and happy life as a woman and a mother.