What you should really be thinking about for the postpartum period

Kelly Benton – Pregnancy & Baby Nutritionist

There is nothing more exciting than the impending birth of your first baby! With that excitement comes the never-ending checklists and endless supply of gifts for baby.. But, what about the mother?

Nothing else in life compares to the rollercoaster that is having a baby. The postpartum period marks the a time in life where the biggest hormonal shifts ever to occur in your body are happening, nutritional demands are at their highest, and the body is undergoing immense physical and emotional change, yet in modern society we still focus all our attention on the health of the baby and the health of the mother is often judged on how well she has "bounced back".

For thousands of years, different cultures from around the world have deeply valued the importance of nurturing the extraordinary transition from maiden to mother. Traditionally, many of these practices involved the honouring of an extended period of healing and adjustment for women after birth. During this time, females from the family and community would tend to the new mother with nourishing foods, nurture her needs and eliminate all responsibilities, so that her single focus could be on rest, recovery, and care for her new baby.

Life is busy these days, so it may not be realistic to include every aspect of traditional wisdom in your postpartum plan, but it is worth taking the time to think about what you do want, as you would for your birth plan. Here are some areas to consider:

Support and Rest:

When it comes to your support team:

• Give yourself time: think about when you are ready to welcome people into your newborn bubble and communicate this clearly before the birth.
• Think about who you want to invite into your space: you want people who will take care of your needs, not make you feel as though you need to take care of them. You are likely to be feeling extremely vulnerable during this time: recovering physically, experiencing a flood of emotions, and learning to feed your baby. You want people who are going to uplift and support, not drag you down with unsolicited advice.

Support services:

• Pre-book a cleaner (if budget allows). Once a week or once a fortnight for the first 2-3 months
• Leave a list of chores on the fridge or bench for visitors to see, so when they ask if you need any help, you can direct them there.
• Postpartum Doula: becoming more and more popular, doulas can offer emotional support, advice around recovery, infant feeding, soothing and sleep, meal preparation and light household chores – like the fairy godmother you never realised you needed.
• Psychologist: again something you might not know you need, but could be difficult booking last minute.
• Women’s Health physio and Psychologist: These are services you might not know you need but could be difficult booking last minute. It might be helpful to gather recommendations and make a booking that can be cancelled later if not required.

Nourishment:

Nourishing, nutrient-dense food plays a critical role in a mother’s internal healing and recovery. Food is the fuel source for the body, providing energy when sleep deprived, key nutrients to produce breastmilk and helps to regulate hormones.

After 9 months of pregnancy, your digestive organs have shifted around to make room for baby. Your uterus has also expanded up to 1,000 times it’s normal size, so there is a lot of movement that takes place in the early postpartum days and weeks to bring things back to where they belong. During this time, it is important to choose foods that are warm, soft and easily digestible to take additional pressure off the digestive system.

It is unlikely you will have time (or mental capacity!) to focus on preparing nourishing food for yourself, so a little pre-thought can really make life a whole lot easier in the early postpartum days.

My top tips:

• Keep taking your Prenatal Multi! Your body needs the additional support throughout breast feeding as well, so you shouldn't stop just because the baby is "out".
• Food preparation: I like to recommend clients set aside a day or 2 in the last weeks of pregnancy to prep meals / snacks for the freezer. It can be a nice ritual to do with family members also. Think warming, soft and easily digested foods (soups, lasagne, broths, stews), plus snacks that can be eaten with one hand.
• Hydration: Aim to drink 250ml of water with each feed and make it easy for your future self to do so, by placing drink bottles in handy areas of the house (where you are likely to be feeding). Your body is working overtime to recovery and produce milk, so it needs all the hydration it can get.
• Meal train: ask friends and family to bring snacks or meals instead of gifts, which will save you a lot of time preparing during the dreaded witching hour.

Recovery:

Preparing for your recovery after birth is just as beneficial as rest / recovery itself. Having everything on hand that you may need will allow for more rest and prevent and late-night store runs. Some of my go-to recovery items include:

• Frozen ice packs such to support swollen, engorged breasts as milk comes in.
• Padsicles or Perineal ice pack to help reduce inflammation and soothe swelling after birth
• High-potency probiotics to rebuild the microbiome in the case of antibiotics during birth. Consult with a healthcare professional, and look for a multi-strain product with 50-80 billion CFU.
• Nipple balm to support cracked nipples in the early days
• High-waisted, breathable cotton or bamboo undies. These can help you to feel more secure and comfortable, especially if you end up having a c-section, as you avoid the waistband rubbing on the scar area.
• Comfy pillow for the hospital. I always recommend clients bring their own from home, which can help you feel more comfortable and sleep better

Taking some time before birth to set up a postpartum "plan", which focuses on the pillars of recovery, support and nourishment will ensure that you have your needs met, so you can focus on those of the baby. If money is a barrier, I recommend adding some of these support services to your baby shower gift registry or having a friend / family member organise for you. It is always a good idea overload on the support you think you may need, and scale back later if not required vs trying to do it the other way around.

Kelly Benton is a Nutritionist specialising in maternal and paediatric nutrition. She is a mother of two little ones, right there in the thick of it with you. After experiencing maternal nutrient depletion through her first pregnancy and postpartum period, Kelly saw a need to educate and empower other women to proactively take health into their hands so they can have a more positive experience. Kelly is available for 1:1 consults, to book please visit her website or Instagram page.