Six weeks after giving birth, my doctor cleared me to “resume regular activity.” Even before that, society gave me a similar message — that I should diet and exercise to “bounce back” to how I looked and felt before becoming a mother.
But here’s the reality: That’s impossible. New moms can’t resume regular activity because their definition of “regular” must change. They can’t bounce back to their pre-baby bodies because they have new bodies — and priorities. And, as hard as they try, they also can’t act normal if they’re feeling isolated, sleep-deprived and totally confused about how exactly to tackle parenthood — feelings that can last far longer than six weeks. In fact, postnatal depletion — or the symptoms new moms face due to physiological issues, hormonal changes and interruption of sleep cycles, according to postnatal specialist Dr. Oscar Serrallach — can last up to 10 years if not addressed.
That’s not to say new moms can’t look and feel even better than before, but they must prioritize their health. Postpartum self-care is vital not to lose the baby weight, but because our health — and therefore the health of our family members — depends on it. Allow me to explain:
1. Proper nutrition and hydration will help heal your body.
Postpartum nutrition should by no means be about calorie restriction. It should be about eating to heal your body from the inside out. It’s not unlike refueling after a marathon, except this is a 9-month marathon with a sprint finish! Many cultures place special emphasis on diet (not dieting) after a woman gives birth, particularly in the first six weeks when digestion may be slower and weaker due to the physical demands of childbirth and the depletion of energy stores.
Though it’s common to want to reach for processed carbohydrates and sugary snacks for quick energy when not getting enough rest, try instead to focus on nutrient-dense foods that will nourish your body and give you sustained energy. Focus on eating warm, soft foods, which will increase blood circulation and take less energy to break down. (That way, your body has more energy for healing.) Drink plenty of fluids, too, to replenish liquids lost during childbirth and help your body produce breast milk for your little one.
[See: 10 Things No One Tells You About Breast-feeding.]
2. Exercise will give you energy.
Forget about burning calories. If you are nursing, you will be doing plenty of that from your couch! Instead, exercise to boost your energy, but keep in mind that there’s a fine line between boosting your energy and depleting your body further. How long and intense you work out should depend on factors like how active you were before and during pregnancy, how much sleep you’re getting and if you are nursing. Consult a post-natal exercise specialist or err on the side of caution. Start slow with a low-intensity exercise like walking. If you can walk with a friend, even better!
3. Nature acts as an antidepressant.
After a friend of mine gave birth, she was — in her words — emotional “toast,” thanks to hormonal changes, sleep deprivation and breastfeeding challenges. Such feelings are common; up to 80 percent of women are affected by baby blues — or worries, fatigue and unhappiness — in the first few weeks after returning home.
While you can’t control the hormonal drop that occurs after childbirth, there are things you can do to boost your mood. Getting outside on a sunny day is one of them, since sunlight can enhance the brain’s production of the mood-lifting chemical serotonin and act as a natural anti-depressant. Fortunately, my friend learned this firsthand. “I think it would have been very easy for me to slip into a deeper, darker place if I had not made it a priority to leave the house at least once a day to take a walk,” she says. “In addition to getting some fresh air and vitamin D, it helped me clear my head, bond with baby and dramatically reduce lingering swelling I had in my legs and ankles.”
[See: 11 Simple, Proven Ways to Optimize Your Mental Health.]
4. Meditation reduces stress.
New motherhood can be blissful — but it’s also extremely stressful. And unfortunately, stress doesn’t just affect you, but it can also contribute to a decreased milk supply for your baby since it inhibits the release of oxytocin. Fortunately, there’s a research-backed way to reduce stress that’s been used for thousands of years: meditation. The relaxation response from meditation helps to lower blood pressure, anxiety, fear and depression.
Meditation can be done anywhere, anytime, so it is one of the easiest ways for new moms to improve their health. Start by letting go of any preconceived ideas of what meditation should be like. Simply find a quiet space (using the same space every day is a good idea), sit comfortably, breathe and just be. There. You are meditating. Research suggests you will begin to see results with just 10 to 15 minutes of doing this daily.
[See: 8 Ways to Stick to Your Meditation Routine.]
Ladies: It’s OK to want to lose the weight you gained during pregnancy. It’s not vain or shallow. It’s human. But honor your body during this vulnerable time and treat it with the same love and kindness with which you treat your new baby. In time, your body will find its way back to balance. Committing to self-care is not selfish. It is one of the many daily decisions you make in an effort to be the best parent you can be.
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Postnatal Diet and Exercise: It’s Not About Losing the Baby Weight originally appeared on usnews.com
