Foundations of Postpartum Wellness

Wellness goes beyond health to how we live our life. While health is a part of wellness it is not the only part of it. For wellness we also need to feel a sense of belonging, a sense of purpose and to feel like we are not simply surviving the day to day but thriving overall. Wellness is the integration of our physical health, emotional and mental health as well as spiritual well being or purpose. To be well doesn’t equal a perfect destination. Rather it is everyday habits that stack up and support our well-being. It is an ongoing process or journey.

Postpartum wellness is simply (and not so simply) the ability to create wellness in the period of time after baby.

Postpartum affects every aspect of our life: our physical body, emotional and mental health, our social interactions and relationships, our sense of purpose and even our relationship with ourself (at least temporarily.) The journey into motherhood (matrescence) is complex and can impact our overall health and wellness. This significant and drastic shift in our roles, our hormones, our bodies requires specific considerations.

Pillars of postpartum wellness

Rest and sleep

Rest is essential to help the body heal, and the body needs to heal postpartum. Rest also helps our body decrease the cortisol levels that were high during delivery. Sleep acts as a reset for our body and mind and can help with muscle recovery and decrease feelings of brain fog.

Sleep can feel really hard to come by in those early days – that is normal. Since our sleep will be disrupted during the newborn phase it is important that we do things to foster better sleep quality (for when we do get a few hours) and otherwise focus on the rest.

Yes – it is OK to rest when your baby is asleep. In those early days nap times are not the time to try and clean the house or check off your to-do list. It can be helpful to plan out who your postpartum supports are going to be and ask for help ahead of time. If getting your baby to sleep feels tricky try some of these tips for a more peaceful bedtime.

Lack of sleep is only a piece of why you feel exhausted postpartum read here for 17 other reasons and why all the pillars of postpartum wellness are important.

Exercise and movement

While rest is important so is movement. You do not want to be in bed all day for the 40 days. It is important that you find a balance between rest and movement early on – even during those first 6 weeks. Getting out of bed and walking will improve your blood flow which aids in recovery.

This is especially true for a c-section as you need to prevent blood clots which are a risk for all surgeries.

During our pregnancy our bodies changed a lot and they typically do not simply bounce back. Gentle movement and exercise is needed to help restore pre-baby posture, reconnect to our core and pelvic floor as well as provide stress relief, improve sleep quality and provide moments of joy and feeling like you again. That last part can not be overstated.

Not sure how to get started grab your postpartum plan.

Stress management

Postpartum can be stressful! There are so many reasons to feel stressed including drastic shift and unpredictable daily routine, shift in roles, decreased sleep, body aches and pains, changing hormones, bonding with baby – just to name a few.

Unmanaged stress will ultimately negatively loop into the other pillars of wellness. Stress can lead to:

• decreased sleep quality

• decreased ability to rest

• decreased ability to digest our foods

• make us lack motivation to get the movement we need

• impact our hormones

• lead to feelings of overwhelm, anxiety and depression

• directly affect our pelvic health

On the flip side focusing on the other pillars can help with stress management. Getting adequate rest can reduce stress. Movement and exercise has been shown to improve stress management. Proper nutrition and focusing on nourishing the body as well as how we are eating (sitting down without a device) can be helpful to manage stress.

Other ways to manage stress:

• journaling

• meditation or EFT

• mindfulness practices

• vagus nerve stimulation

• getting outside daily

• talking with someone

While there are a lot of valid reasons to feel stressed it is essential that we learn how to manage it. Here me out we will never mitigate all the stressors – that’s not the point- but it is how we deal with it that matters. Try out a few different practices and see what works best and what you can commit to regularly.

Nutrition and hydration

Nutrition is always a part of overall wellness but it is especially true postpartum. Postpartum is a time when many new moms are already depleted on many essential vitamins and minerals. Our bodies are craving these micro nutrients and also often need additional calories in the initial healing phase as well as if the mother is planning to breastfeed.

Adequate nutrition can support postpartum hormone adjustments, improve sleep quality, improve muscle recovery and help with stress management. Adequate nutrition postpartum may also decrease the risk of postpartum depression according to a 2021 study in Frontiers in Nutrition.

Due to difficulties with absorbing nutrients postpartum it is best if meals are simple, warm and often broth based early on. Postpartum nutrition should also focus on proteins, fats and some carbs with each meal and snacks as well.

Nutrition and hydration also directly impact our pelvic health which need special attention postpartum as our pelvic floor heals and rebuilds postpartum. It is always important to avoid constipation but even more so during this time. You can read more about pelvic floor and constipation here.

Specific pelvic care

The above pillars all directly affect pelvic health and need to be addressed postpartum as well as if pelvic floor dysfunction arises.

Rest and sleep will impact the ability of the pelvic floor muscles to heal and recover.

Movement and exercises directly affect how the pelvic floor muscles work as well as improve circulation to the are.

Stress directly affects the pelvic floor through postural reactions from stress. Our muscles of the pelvic floor directly respond and hold tension to both physical and emotional stressors. The pelvic floor is directly innervated by parasympathetic and sympathetic nervous system.

Nutrition and hydration directly impact the pelvic floor through bowel and bladder habits and issues.

The pelvic floor also deserves specific care in the postpartum period due to the dramatic changes it undergoes. The pelvic floor muscles can stretch up to 3x their original length during the delivery process. Pelvic floor care encompases specific exercises, use of modalities such as warm compress or ice packs and potentially scar massage.

Your postpartum care plan is optimal when each of these areas are addressed. This is why I strongly believe in and provide whole person care postpartum. If you are looking to get started to improve your postpartum wellness, Grab Your Postpartum Plan. If you are further along and wondering your best next steps set up a free call to discuss your postpartum plan.

Thank you for sharing!