Ten Ways to Nourish Your Postpartum Self

Whether it is your first baby or your third baby, or your first week or fourth month postpartum, the time following birth offers an unparalleled opportunity to start fresh in caring for and appreciating the incredible abilities of the maternal body.  Too often in our culture we find ourselves attempting to meet outrageous standards of efficiency, weight loss, social engagement, house cleaning, kids activities, the list goes on and on.  Rather than spending our precious baby moon stretching ourselves to our limits of sleeplessness and exhaustion and guilting ourselves into making each moment "productive," we can use this time to care for ourselves physically and emotionally, relish in the new bonds and dynamics forming in our families, and reorganizing our priorities to feel in line with the life that we truly want to lead.

Here are some things to keep in mind when transitioning in this new parenting space. 

Nap
We've all heard it, we've all said it, yet we probably haven't all done it (at least not enough).  The hormonal shifts and physical demands placed on our bodies in birth and the postpartum require rest in order to stay as balanced as possible. Sleep when your baby sleeps may not be good enough as we all know babies sleep differently than adults (and often in much smaller chunks).  If nothing else, closing your eyes for twenty minutes can rejuvenate you enough until nightfall.  And it never hurts to ask a family member or friend to come hang out with your little one when you know you need a true rest.  Maybe if we just keep hearing how important napping is, we will finally allow ourselves to do a bit more of it.

Hire a Postpartum Doula
Whether an expense that is saved for or gifted from family or friends, the services of a postpartum doula do wonders to boost the confidence of new parents while helping with things around the house, basic infant care and feeding, and providing a listening ear.  Postpartum doulas provide that reassurance and support to parents that used to be a traditional part of easing the new family into their new life.  They can be hired for just a few hours per week or a few hours each day and typically cost $20 to $30 per hour.  Check out www.dona.org, www.bai.com, www.birthworks.org, or ask friends, childbirth educators, and birth doulas whom they would recommend.

Make Plans to Get Out with Your Baby at Least Three Days per Week 
It's no joke that taking a short walk outside can be prefaced with an hour or more of preparation.  By the time you have everyone ready to go, the baby inevitably needs to eat or has pooped and the whole process starts again.  That alone can be enough to make anyone decide to just stay in.  However, the benefits of sunlight, fresh air, and adult conversation are priceless for the new parent.  By having a specific destination and time you must be there, it is far less likely that you will give up and stay in.  Check out infant massage classes, mommy or daddy and me yoga, new parent support groups, breastfeeding groups at places such as Mama's Wellness Joint, Cloth, The Nesting House, Wake Up Yoga, City Sprouts, and more.

Engage Your Abdominal Muscles
Strengthening your core muscles will work wonders in helping to prevent the common backache that occurs from breastfeeding, carrying your baby on your hip, pushing a stroller, and doing all things one-handed.  Pay special attention to holding your body in a way that aligns your hips and your feet to evenly distribute your weight without tucking in the pelvis.  If your abdominal muscles have separated in pregnancy, focus on upright abdominal work, belly binding while doing abdominal exercises, and avoid abdominal work where your feet and head are far from the center of your body.  For excellent information and classes on pelvic floor and lower abdominal health both before, during, and after pregnancy, check out Jennifer Gleeson Blue's classes and workshops.

Eat Good Food
Care for your body by providing it with quality, local, fresh, and organic food when possible.  The weight that accumulated through pregnancy will come off in the coming months, particularly when there's a focus on eating real food and moving your body.  There's no need to diet, count calories, or decrease your nutrient content.  Pair a protein with a fat and carb, eat when hungry, and move with your baby.  Remember that nursing moms require an extra 500 calories per day or so and your body works best  - most productively and most healthfully for you and your baby - when you take in what you need to function.  Grass-fed meats, high-fat cold water fish, fresh fruits and vegetables, dark leafy greens, whole grains, pastured eggs and dairy, nuts and seeds, avocados, and coconut oil are all great foods to build meals.  

Have a Drink
A glass of wine or a beer can be a relaxing way to cap off a long day but can also help you feel a bit less concerned about your lack of sleep, the spit-up down your back, and the fact that you may have missed a shower that day (and maybe the day before).  Check out a great article here that links to the research and even dispels information that is frequently given in baby books and websites.  If alcohol isn't your style, allow yourself a special drink throughout the week - something to look forward to and something to help you feel more relaxed and at ease - kombucha, a special tea, or a mug of hot cocoa can do the trick.

Spend Time With Your Partner
Amidst the chaos, hormonal shifts, and general sleeplessness of new parenthood, nourishing your relationship with your spouse can often fall to the wayside.  Take a few moments every day to reconnect - an unexpected hug, a simple "how can I help?," a quick kiss - and try at least once per week to have a date.  With the financial, time, and resource restraints of raising a family, heading out together may not be realistic.  But a date on the couch with a movie, a shared meal, or a few quiet minutes spent talking about your day can go a long way in reminding you why you decided to share this crazy life in the first place.

Learn How To Wear Your Baby
Almost nothing helps a parent and baby connect and move together as much as wearing your little one.  Getting out of the house will seem more achievable as well as tasks such as vacuuming and washing dishes (but get that postpartum doula!).  In addition, research shows that wearing babies helps decrease crying, aid in respiration and temperature regulation, build confidence in parents, and more.  Cloth offers free baby wearing instruction every Sunday or you can take a class, in a group setting or privately, with Tovah Kurlansik of Worn This Way.

Remember What You Love (and Make Time to Do It!)
Becoming a parent is a huge identity shift that often leaves us wondering who we are now, as our life has become completely entwined with that of a little person whom requires constant attention.  It's easy to lose sense of our self amidst the diapers, the laundry, and the sleepless nights (are you noticing the recurrent theme of exhaustion running through this post...?) but forcing yourself to have a bit of time, even ten or twenty minutes every few days, spent doing something you love - reading, writing, drawing, going out for a cup of coffee -  can help you feel like you're not as lost in this intimate new space of being a parent.  

Cherish Every Moment
It's cliche but oh so true that these moments fly by and before we know it, we will be looking back at these days, knowing they were some of the best of our lives.  When stress or frustration gets the best of you, slow down, take a breath, and remember that this too - this moment of annoyance, this time of messiness, and this extreme of neediness - will pass.   But what won't pass is this beautiful intensity of unconditional love and that is worth remembering along every step of the way.