WORDS: ALYCE CIMINO | Naturopath
Pregnancy is often filled with preparation. We prepare the nursery, wash tiny clothes, organise the car seat and make lists for the hospital bag. But one of the most important things to prepare for is often overlooked: the postpartum period!
The first few weeks after birth — sometimes called the “fourth trimester” — are a huge physical, emotional and hormonal transition. While you can’t predict exactly how your birth or postpartum experience will unfold, there are things you can put in place during pregnancy to make those early weeks (and months) feel a little more supported.
As we move further into a postpartum journey, we not only want to prepare for the first few weeks of postpartum, but the many years that follow!
Here is how your Naturopath wants you to prepare for your postpartum:
+ Have your blood work done:
Pathology testing in your pregnancy tells us a lot – not just your iron status! We are looking at key nutrients, how they have supported you through the pregnancy and into the initial stages of postpartum. We are also looking at trends within the pathology, so we can resolve an issue before it even becomes an issue! Subpar B12 levels and vitamin D levels can affect our mood, energy and mood where as a slightly unhappy thyroid can play a role in mood shifts postpartum. We should retest blood work at 6 weeks, 6 months, 12 months and 2 years postpartum as a minimum!
+ Take your pregnancy multi … until you have finished breastfeeding or 6 months postpartum.
The pregnancy multi isn’t just for building the baby; it’s also there to help you recover and support nutrient loss during the breastfeeding stages. Being tired and forgetting to take the morning supplements will, of course, happen with a newborn, so do what you can when you remember, but we want to focus on recovery, restoration, and replenishment for the first few weeks postpartum. Brands we love are Naturobest, All things better, Eagle, however always best to speak to a practitioner for what is right for you.
If you are able to take more than one thing, keep up the DHA and magnesium as well.
+ Keep nutrients and protein high:
Creating happy food habits in your pregnancy should ideally continue into your postpartum – fresh whole foods, higher protein, rich in key minerals such as iron and zinc, and lots of fresh produce for variety. This doesn’t change in our postpartum; interestingly, we want to slightly INCREASE protein intake to further support healing and recovery. If you are able to, meal prepping can be ideal for this; if not, a meal train with friends and family can also be another helpful tool.
Ideally meals in your initial postpartum should be warm, easy to digest and soothing – yep even on those 40 degree summer days! Soups, broths and slow cooked meals are still winners here.
+ Reach out to your support network:
Before things get hard, let your support network the ways that would be helpful to you – and this will look different to every family, in many cases, you won’t know what you need until you are in the thick of it, and yet still let me know to keep an eye out. It could be chatting about dropping meals off, or even just a little check in, or chatting with your GP about talk therapy so you have someone ready and waiting if needed.
+ Have the big conversations:
Postpartum is more than sleep schedules and awake windows, now is the time to chat with your partner about your expectations and theirs. How you would like support to look and how you will be able to carve out time to rest, for yourself, for bub – not just for the first 4 months but for the years that will come.
+ Women’s Health Physio:
While still in your pregnancy, it’s time to go and visit a women’s health physio / pelvic physio. The aim is to note changes between pregnancy and postpartum so you can work on your postpartum recovery. Everything from urinary frequency, bowel habits, posture, and abdominal separation can be measured here.
The Postpartum period can be one of the most magical and challenging times. It can feel overwhelming and slow at the same time, busy and loud, lonely even when people are around, overstimulated and understimulated – there is no other experience like it. Eating well and resting is key to every postpartum, but starting early can bring peace of mind.
Alyce x
PLACES TO FIND SUPPORT ONLINE:
The Gidget Foundation Australia
Panda
COPE