The arrival of a new baby is a precious time for any family. While your newborn is the center of attention, the weeks after giving birth are an important time of recovery for new mothers. We have postpartum recovery tips, expert advice and strategies to help you during the 12 weeks after delivery, known as the fourth trimester.
“The weeks after your baby is born are the next phase of giving birth,” explains Eleanor Byrum, CNP, advanced practice nurse practitioner, lactation and breastfeeding specialist and mother of five. “During the fourth trimester, new moms can go through a vast range of emotional, physical and mental adjustments.”
Your postpartum check-up
While infants see their pediatrician often, most women have just one appointment with their obstetrician after having a baby. During your check-up, Byrum says to be honest with your physician about your post-delivery health. It’s also a great time to discuss family planning and contraception, as well as concerns about breastfeeding and sleep.
“A healthy mom is the most important thing when it comes to caring for a newborn. It’s crucial to monitor and pay attention to your health,” says Byrum. “Your obstetrician and your baby’s doctor are fantastic resources when it comes to new mother wellness. They can help you with many of the questions and concerns you might have.”
If you had a high-risk pregnancy or a difficult labor, your obstetrician might want to see you more than once after you’ve given birth. In addition, it’s important to let your provider know if you are having shortness of breath, heavy bleeding, a fever or other signs of infection.
Sleep and rest
New parents know that sleep is in short supply in the weeks after a baby is born.
“It’s all about accepting what’s expected at this stage. It’s just a fact that newborns don’t sleep through the night. That’s normal and shouldn’t last forever,” says Byrum. “I encourage new parents to try to rest or sleep when the baby is napping. It’s not the time to try to squeeze in all the things you need to do.”
Byrum also says that finding a safe and comfortable position to bottle feed or nurse your baby while lying down can give you a chance to rest. Partners can help with nighttime bottle feedings, diaper changes and other tasks.
Accepting help from family and friends
Having healthy and realistic expectations after your baby is born is crucial to self-care after birth. Byrum says that it’s normal to feel overwhelmed at times. Accepting help from loved ones can ease the stress of trying to do it all. Let your friends and family know how they can help.
“Accepting help from your network of friends and family helps build your village and it can lighten your load of tasks,” she says. “Whether it’s dropping off dinner or folding a load of laundry, it really does bring people joy to help.”
Nutrition and exercise
Food is fuel, and balanced nutrition is essential to recovering from childbirth. Drinking plenty of water and eating frequent small meals will help keep your energy level up. Byrum recommends snacks that contain a mix of protein, healthy fats and whole grains. She also says that new mothers should continue to take a prenatal vitamin unless they are told to stop by their obstetrician. Breastfeeding mothers need an additional 500 calories per day and should discuss a vitamin D supplement with their provider.
“When you are recovering from having a baby, it’s important to make sure you are getting the calories and nutrients you need,” says Byrum. “I always remind new mothers that they just grew a human being and that takes a lot out of your body.”
Most new mothers can ease back into gentle exercise to help with postpartum recovery. Byrum says that joining a stroller fitness class or walking group can be a great way to socialize with other new mothers. However, she cautions against doing too much too soon as it takes time to regain your postpartum physical health.
Mental health monitoring
Balancing your mental and emotional health after having a baby can be a challenge. Around 80% of women experience the baby blues after giving birth. Hormonal changes, lack of sleep and struggles with breastfeeding can all contribute to feeling low or overwhelmed. However, the difference between what many providers consider normal postpartum mental health issues and postpartum depression isn’t always clear.
“Postpartum depression is sneaky. Many new mothers dismiss the symptoms or are unaware that they have them,” says Byrum. “It’s crucial that partners, family members and friends recognize the signs so that new mothers can get the help they need to effectively manage their condition.”
Symptoms of postpartum depression can include:
- Irritability
- Anxiety
- Obsessive thoughts or ruminations
- Inability to sleep
- Lack of appetite
- Not enjoying favorite activities
- Agitation
- Panic attacks
- Thoughts of self-harm or suicide
While the baby blues often begins within a few days of giving birth, symptoms typically resolve within a couple of weeks. If you feel anxious or depressed for more than three weeks after giving birth, talk with your obstetrician or another trusted provider.
“It’s important to remember that the fourth trimester is a time for grace and not perfection,” says Byrum. “Fourth-trimester care looks different for everyone as every family moves through this phase differently. I urge all new mothers to avoid comparisons and let go of the need to function at maximum capacity. Take the time to enjoy this stage as much as you can and do what feels right for you and your growing family.”
Ready to Navigate the Fourth Trimester with Confidence?
Your journey doesn’t end after delivery. Embrace your fourth trimester with the support and care you deserve. Discover how the OhioHealth Fourth Trimester Clinic can help you transition smoothly into motherhood.
Continue the conversation: In this episode of The Wellness Conversation, an OhioHealth podcast, we explore how to truly support moms during this critical time.
