Giving birth is a wonderful, magical time. Your little baby is soft and squishy and you wonder at his tiny little fingers and toes.
But make no mistake - the first few weeks after giving birth can be pretty rough on mom. Between leaky boobs, a sore bottom (or incision if she had a c-section), and just wanting your baby to be happy to not be held for 5 minutes so you can pee - moms have a lot going on.
Whether you are a first-time mom, a veteran or a friend just looking to help out, here are the 5 things Every New Mom needs After Childbirth
WHAT IS SLEEP?
One of the biggest surprises for a new mom is how little sleep she’ll get. Sleep deprivation is the biggest hurdle for the first 2 weeks. According to research, we need REM sleep in order to function. REM also known as Rapid Eye Movement starts 10 minutes after sleeping and lasts for 90 minutes. “But everyone says sleep when the baby sleeps”, yes that only sounds good when it's being said. You know the saying ‘it’s easier said than done – this is what they meant. When the baby sleeps, you’ll want to do chores. So, you will need someone who can guarantee you 2 to 3 cycles of REM sleep in the first days/weeks. If you’re not getting REM, you’ll feel like a zombie!
LONELINESS
If there’s one challenge most moms don’t see coming especially nursing moms – its loneliness. With a newborn at your side, you can feel extremely lonely and disconnected from everyone. Break up the loneliness, schedule, and stagger visits from friends and family. Of course, nothing beats a mom group – so join one. There’s nothing like surrounding yourself with a group of women who have been through it and survived. 😉
MOVE YOUR BODY
Exercise after pregnancy is a great way to self-care. But before you start exercising you should aim to strengthen your pelvic floor. Most OB are not skilled to evaluate your pelvic floor don’t get disappointed if they are clueless, still ask for a referral though. Health professionals talk to one another so your OB may know a friend of a friend. You need to see a physiotherapist or a pelvic floor therapist who will take a look at your abdominal muscles and pelvic floor - they were stretched and weaken during childbirth. If you’re cleared for an exercise you should aim for 2 to 3 times a week. Pilates is one of the best workouts you can do as well. It’s an extremely safe way to exercise after childbirth. Almost all of the exercises strengthen your pelvic floor muscle.
EAT WELL
In many cultures, the first forty days is a time of bonding, deep nourishment, and rest for a new mom. Well, not in America we don’t get forty days, it's 6 – 12 weeks depending on your employer policy and your birth experience. According to 2013 published in the Asian Journal of Psychiatry, there’s a strong correlation between inflammation, serotonin levels, and postpartum depression. Low levels of folate, vitamin D, iron selenium, zinc, fats, and fatty acid affects our serotonin levels which are associated with a higher risk of PPD. In other words, to get proper nutrients in a face-paced world like ours, new moms need to eat warm, digestible foods. Along with this eat collagen-rich foods to support tissue repair along with a nutrient-dense, anti-inflammatory diet.
DON’T FORGET YOU
The first day’s home is not only for baby but for you as well. If you can, make sure you schedule help for the first 2 weeks home. Help for you and help if there are siblings. Hire a doula, doulas cost anywhere from $500 - $1,200 per birth. If this number is out of your ballpark, still talk to one. Most doulas operate on a sliding scale. Still can’t afford it, call in all your favors, the house and laundry can wait. $ads={2}