Written by Wendy Traylor, Fitness & Nutrition Expert
As a dedicated Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, and owner of Wellness With Wendy, Wendy Traylor empowers women to achieve their health and wellness goals. With a focus on providing actionable advice for positive lifestyle changes, she offers personalized guidance in fitness, nutrition, and wellness.
First, let me congratulate you on your tremendous accomplishments. Welcoming a new baby into the world is a miracle; you have done a great job! Whether this is your first or youngest child, motherhood is a cornucopia of emotions, including joyfulness, anticipation, and fulfillment. But it also almost immediately brings forth challenges. Some of those challenges may have been anticipated, and some may have utterly surprised you. But as a new mom, it's essential to prioritize your wellness as you navigate this transformative period after giving birth.
In this two-part series on postpartum wellness, I'll give you practical and healthy ways to support your recovery and well-being. I'll focus on physical recovery, nutrition, exercise, mental health, and sleep. Stay tuned for the second part, where I'll dive into breastfeeding, partner support, self-care, postpartum check-ups, and valuable resources. Remember, caring for yourself is as important as caring for your little one—let's embark on this journey with positivity and encouragement!
Physical recovery
No doubt your doctor has talked to you about how your body will change after giving birth. This includes (but isn't limited to) the deflation of your uterus (the uterus goes from being the size of a watermelon back to its normal size--about the size of an orange), vaginal soreness, and perineal healing. That's why the first 8 weeks postpartum are the most important in terms of recovery for your body.
Your core consists of the following muscles/muscle groups: the pelvic floor, transversus abdominis, multifidus, and diaphragm. These muscles have worked, stretched, and/or been strained during pregnancy, labor, and delivery. The first few weeks of postpartum is your time to take things slower, not faster (or harder), so these muscles can heal. Here are 3 tips to keep in mind:
Contact a pelvic floor physical therapist if you experience any signs or symptoms of potential pelvic floor dysfunction. Check out this list of signs/symptoms and ways to find a therapist.
Get as much rest as you can. Proper sleep enables your body to recover, although this might be more challenging than ever due to the demands of a newborn.
Do your best not to compare yourself to another new mom (especially celebrities) regarding recovery, post-baby body, etc. People don't always tell you the entire truth behind their social media pics, so don't allow them to make you feel negatively about yourself or your situation.
Nutrition and diet
Maintaining a balanced diet during your postpartum recovery is incredibly important. Not only will a solid diet help you lose baby weight, keep your energy levels, and improve your mood, but it will also assist in producing milk (if you are breastfeeding).
After giving birth, you should fuel your body with a diet of fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to consume foods that have been minimally processed. Avoid excessive caffeine, sugary foods, and processed foods. Caffeine can disrupt your sleep (especially if you're trying to nap during the day). Large amounts of simple sugars can create blood sugar spikes, and overly processed foods can negatively impact your mood and energy levels. Lastly, keep your body hydrated by drinking lots of water throughout the day.
Due to the demands of your newborn, it might be hard to remember what you've eaten, when you've eaten, or even if you've eaten at all. Consider keeping a food diary. That will help you: 1) stay on track regarding eating a balanced diet, and 2) not over or under-eat.
Exercise and activity
Incorporating physical activity into your new lifestyle is crucial, but it's equally important to do so only after your doctor has cleared you.
Too often, new mamas (especially those super active before pregnancy) are overly eager to return to their pre-baby fitness activities. But before you sign up for your first boot camp or Pilates class after giving birth, it's essential to ease into physical activity for the following reasons:
Your body needs proper time to recover and heal from delivery (hence the need for doctor clearance first).
Before you set your sights on the aesthetics (flattening your abs, losing the baby weight, etc.), go back to basics and retrain your core by doing exercises like these. They can be beneficial if you have diastasis recti (DR).
Establish realistic expectations. It took your body 9 months to grow a baby, so you can't expect your body to bounce back overnight. In addition, your body is different now. If this was your first pregnancy, you utilized your pelvic floor, core, hips, and more in new ways. But even if this wasn't your first pregnancy, this postpartum experience might be distinctively different than your previous one(s). An exercise or workout that felt fine pre-pregnancy may feel different post-pregnancy. Learn to embrace those changes and find ways to adapt to them. For example, you may notice less mobility within your hips post-pregnancy. Adding yoga and/or targeted hip stretches to your exercise routines is a great way to adapt to this change.
Mental health and emotional well-being
In addition to feeling fatigued after giving birth, you might feel overwhelmed, anxious, inadequate, ill-equipped, and/or depressed. This is normal; you should honor how you feel and not be ashamed or embarrassed about it.
One of the best things you can do is arm yourself with information about what you could experience from a mental health perspective following childbirth. That's not to say that you will have those experiences. But if you know what could happen, at least you'll be able to recognize the signs if they occur.
In addition, expressing how you feel to your partner and your loved ones is essential. That will help them know what you're experiencing and allow them to provide support. Another valuable resource can be a postpartum support group because these individuals likely have similar experiences. A postnatal fitness class (like yoga) is one way to find a support group. You can ask the instructor or class members if they have recommendations for a support group.
Last, when you've been cleared to exercise, integrate it into your life. Grab the stroller and go for a walk with your new baby. This simple activity might be delightful for your baby, and it can also help you reduce the impact of depression and anxiety, boost your confidence and self-esteem, and enhance the quality of your life in both small and big ways.
Sleep and rest
The unpredictable nature of a baby's sleep schedule and ever-changing demands can wreak havoc on the amount and quality of your sleep. Trust me, it won't last forever. But while you're in this challenging sleep-deprived period, you must do your best to take care of yourself.
Therefore, it's vital to prioritize your rest and recovery after giving birth. If you can rest while the baby is sleeping, do that. If not, focus on improving your sleep quality when you do sleep (whether it be a quick nap or lying down at night). Here are some tips:
Limit your device time before bed
Avoid caffeinated drinks after 3 pm
Keep your room dark and cool
Avoid these foods before bedtime because they may inhibit your sleep: heavy, greasy food, dark chocolate, and curries
As you embark on this beautiful and often challenging journey of motherhood, remember that taking care of your health and well-being is paramount. By focusing on physical recovery, nourishing your body with the right foods, engaging in appropriate fitness and exercises, prioritizing your mental health, and ensuring you get as much rest as possible, you're setting a solid foundation for yourself and your baby. I'm here to support you every step of the way!
Stay tuned for my next post, which will cover more essential aspects of postpartum wellness, including breastfeeding, partner support, self-care, and more. You've got this, mama—one step at a time. You're doing a fantastic job!
One more thing—if you like fitness and wellness tips like this, be sure to sign up for my emails! You'll get my blog posts and newsletters in your inbox by signing up. They are always full of helpful fitness and nutrition tips to help you stay on track with your health and wellness goals. You can sign up here to never miss a thing!
Wendy Traylor, Fitness & Nutrition Expert
As a dedicated Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, and owner of Wellness With Wendy, Wendy Traylor empowers women to achieve their health and wellness goals. With a focus on providing actionable advice for positive lifestyle changes, she offers personalized guidance in fitness, nutrition, and wellness. Passionate about supporting women in all stages of life, she delivers tailored health and wellness tips for those who are physically active and striving to look and feel their best.
.jpg)
