Childbirth can be an enormously rewarding and fulfilling process – but it can also wreak havoc on the body of the mother. To give yourself the best possible chance of a full and swift recovery, it’s worth looking into what might happen, what interventions might be necessary, and how you can support your body after you’ve given birth.
Understanding the Postpartum Body: What to Expect
A number of physical changes occur after you’ve given birth. To begin with, your uterus will return to its usual size – which can force its contents (a mixture of blood and other fluids, called lochia) out of your vagina. Your breasts will rapidly engorge, and you’ll also probably experience pain in your nipples, particularly if you’re breastfeeding.
Typically, postpartum recovery is divided into three distinct phases. The acute phase covers the first few hours, and it’s at this point you’re most likely to suffer a medical emergency. During the subacute phase, which lasts for a month or so, postpartum depression and incontinence are greater dangers. During the final ‘delayed’ phase, your body and its muscles will return to something like their pre-pregnancy state.
Healing and Care After Birth: Tips for Physical Recovery
So, how do you support your physical recovery? If you have any stitches, it’s important that you care for them. If your perineum has either torn or been cut, then applying an ice pack a few times a day can be good for reducing pain. Nipple soreness is often a product of poor technique when breastfeeding – bear in mind, however, that the baby will need to learn how to do it just as much as you will.
If it seems that the recovery isn’t going as you’d like, then you might seek additional medical support. Talking to your midwife or health visitor can help you to access the right resources.
Strengthening Your Body: Exercises and Nutrition for Recovery
As time goes by, you’ll need to reintroduce exercise into your routine. However, the exact kinds of exercise you perform will be informed by your needs. For example, for most new mothers, pelvic floor exercises can be extremely helpful. Your core might also have been weakened by several months of inactivity. Low-intensity forms of exercise, like walking, can be a great way to get back into the routine.
If you’re going to get the most from your exercise regimen, then you’ll need to support it with the right nutrition. This might mean eating a diet that’s rich in fruits, vegetables and a mixture of nuts and meat. You might also consider supplements, particularly if you develop particular problems. For example, vitamins for hair can be beneficial if you notice that your hair is starting to look a little on the dull side.
When you’re breastfeeding, this means taking on board enough nutrients for both yourself and the baby you’re feeding. Hydration is particularly important.
As a new mum, you’ll often lack the time and energy to prepare food yourself. Raw foods like carrots, nuts and celery, are great for snacking. The more support you can get from friends and family when it comes to cooking, the better.
