by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
In all of the excitement and disruption of bringing home a brand new human, it is very common for new mothers to let their wellness fall by the wayside. With Mother’s Day this month, I thought it was the perfect opportunity to give you some tips for taking care of yourself and prioritizing your wellness in the fourth trimester and beyond.
I think it’s important to remember that first of all, it is NOT selfish to take time to care for yourself now, or at any other time, and prioritizing your well-being better allows you to prioritize your child’s well-being.
Seek Support. Take advantage of the support offered to you during this time from your partner, friends, and family. You do not have to do it alone, and caring for and raising a child can absolutely be a shared responsibility.
I want to send some extra love and compassion for all of the new moms out there who may not have been able to be with their loved ones over the last couple of years. You are not alone. I encourage you to reach out to friends and family virtually or, if you are needing guidance during this exciting and transitional time, reach out to a support provider such as a postpartum doula, who is able to connect with you in your area.
Take Your Vitamins. Many new moms can benefit from a good multivitamin, especially while breastfeeding as you may have a greater depletion of nutrient stores even if you’re eating well. Some particular nutrients to look for are folic acid, calcium, iron, vitamin D and omega 3 fatty acids. Always talk with your healthcare provider prior to taking any supplements to ensure they are a good fit for you.
Explore the Wisdom of Plants. There are some herbs that have been used in postpartum healing for hundreds of years. Witch hazel and calendula are excellent additions to bathwater to help with perineal healing. Chamomile tea can help with relaxation and constipation. Strong nettle tea can serve as a source of iron as well as with blood sugar regulation. Blessed thistle and fenugreek can help increase lactation. As always, seek the counsel of your healthcare provider before taking any of these remedies to ensure proper dosage and to check for any contraindications.
Get Plenty of Rest. Rest is essential for you right now as your body recovers from birth. It might be tempting to try and push yourself back into your usual responsibilities and to-do lists, but wherever possible I encourage you to make the space to sleep and rest. It truly is one of the best healers.
Get out and Move. Physical activity can be challenging during this period – you’re exhausted already. But after a normal vaginal birth, it’s a great idea to get outside and move as soon as you feel up to it. Fresh air and strolling go a long way for your health, your mood and your recovery. Activity after birth is also linked to a lower chance of postpartum depression and may also help manage symptoms.
Happy Mother’s Day!
