Restoring Balance: Postpartum Wellness For The Modern Mum

Motherhood is a beautiful journey filled with joy, love and numerous challenges. And while the wellbeing of newborns is a top priority, it is equally important to recognise that parents, especially frequently overlooked mothers, also need care and support. Today, we explore how to balance recovery and baby care postpartum, as well as natural ways to promote postpartum healing.  

Self-care for new mums: The key to postpartum wellness 

Self-care is not a luxury, but a necessity for new mothers. Prioritising your own physical and emotional wellbeing allows you to care for your baby to the best of your ability. Here are some simple yet essential self-care tips for the first few months, which often seem the most overwhelming: 

• Sleep when your baby sleeps: rest is crucial for physical and mental recovery 
• Connect with others: join a parental support group or online community to share your experiences and receive encouragement 
• Take breaks: ask your partner, family or friends to watch the baby while you take some time for yourself 

Nutritional recovery after childbirth 

Eating a healthy and balanced diet is essential for recovery and wellbeing following childbirth. Even though you may feel you don’t have time to feed yourself properly, now is not the time to fall into bad habits. Good nutrition while breastfeeding will also support your baby’s health. Remember to incorporate the following into your diet:  

• Good protein to aid in tissue repair and healing  
• Iron to restore blood loss and combat anaemia  
• Omega-3 fatty acids to reduce inflammation 
• Calcium and Vitamin D to promote bone health (bone density often decreases during pregnancy) 
• Healthy fats to promote hormone production and restoration  
• B vitamins to help with overall energy levels  
• Hydration, essential for good health as well as milk production if you are breastfeeding

Physical recovery after childbirth

Uterine prolapse, wherein the uterus slips out of its normal position, is a common condition after childbirth. While it can be uncomfortable, mild cases can often be managed at home, although we of course recommend that you see a doctor if your daily activities are disrupted, or the condition persists.  

The following can you help you manage uterine prolapse:  

• Supportive garments: wearing a postpartum support belt or compression underwear can alleviate discomfort  
• Pelvic floor exercises: Kegel exercises, when you squeeze and hold your pelvic floor muscles for a few seconds at a time, can help the muscles regain strength 
• Physical therapy: a physical therapist can help you develop a personalised exercise plan to strengthen your core and pelvic muscles 

Hormonal recovery after childbirth 

The body undergoes significant hormonal changes during pregnancy, and after childbirth, oestrogen and progesterone levels drop drastically, leading to physical and emotional challenges such as mood swings, fatigue, hair loss and weight gain. As a new mother, you may even start to question whether you will ever feel “normal” again. To rebalance your hormones and manage your wellbeing, consider the following: 

• Omega-3 supplements which support hormone production 
• Probiotics to maintain a healthy gut microbiome, which is essential for hormone regulation 
• Vitamin D, in the form of sunshine, for mood regulation 
• Herbal teas, including peppermint, chamomile and raspberry leaf which soothe 

In conclusion

Motherhood is a journey that requires care, attention and support. By prioritising postpartum wellness, you can better manage the challenges of new motherhood and cultivate a deeper connection with your body and your baby. Remember, taking care of yourself is not selfish – it is essential to being a happy, healthy and effective parent.