Women in traditional societies usually have families living nearby able to help them. Women living in the West, unless very lucky, need to plan.
When my 1st child was born almost 15 tears ago I was surprised that I could not find the time nor energy to even wash my hair! Cooking is also the last on the list for new mothers as they are learning to breastfeed and care for their baby.
For many families in the West, once the baby is born, all the attention is on the baby and mothers find themselves exhausted and often with low mood. My role as a nutritional therapist is to bring attention back to the mother by hearing about her symptoms and offering simple nutritional and lifestyle tips which are relevant to her unique situation.
I encourage all pregnant mothers to plan their postnatal period. Plan your meals, shopping and any support. A mother who is well supported postnatally will be able to heal well from pregnancy and birth and unfold into her new role as a Mother feeling nourished and happy. This is important. Lack of postnatal support, so common in the UK and other western countries, often leads to both postnatal depression and depletion which can take years to heal.
So many new mamas feel under pressure to “bounce back” and get into their pre-pregnancy clothes. I always remind my clients that it took nine months to grow the baby and it will take nine to twelve months for your body to fully readjust to life with a baby. It takes time and patience, which can be difficult with the unrealistic expectations set by the media sharing post-natal celebrity photos. Let’s remember that photoshop is what maintains the illusion…
It is more important that new mothers focus on their postnatal wellness rather than getting into shape days or weeks after giving birth.
Motherhood is a rite of passage. When we become mothers we are no longer who we were Before Baby. On many levels there is no “bouncing back” but we can be healthier and more glowing than ever before.
The 4th trimester is when you and your baby are one MamaBaby. Any nourishment at this time will make a big difference in your recovery, and also long-term health. Good nutrition will help cleanse the uterus after the birth and heal the tissues that have been stretched or torn during pregnancy and birth. Good nutrition is needed to make the best milk for the baby, to optimise your and your baby’s microbiomes, mood and every aspect of your health.
Before the birth batch cook each time you make something and stock up your freezer with the extra meals. Soups, chillis, curries, stews are good options.
Get easy protein rich snacks such as protein balls. Avoid processed foods and sugars as these will make you feel tired and may affect your mood.
Schedule online shopping so you have fresh fruit and veg at home.
Ask your friends and family to bring you nutrient rich meals when the baby is born. They can create a schedule for this! And ask them not to bring you processed carbs as that is not helpful for your mood and healing from the birth.
Don’t make tea for visiting relatives, instead get them to make tea for you.
Ask your partner to remind you how well you are doing..
If you can, hire a postnatal Doula with breastfeeding support and cooking skills.
Follow your heart and remember that this phase will pass.
For more postnatal tips check out my chapter on Post-Natal Nutrition and well-being in prof Amy Brown’s book “Let’s talk about the first year of parenting”. If you would like me to help you plan your 4th Trimester, do get in touch for a one to one consultation. My consultations are online so it doesn’t matter where you are in the world.
