How Planning for Your Postpartum Supports Your Long-Term Health
- 4 days ago
- 5 min read
Lauren grew up doing rhythmic gymnastics and dancing for 12 years; this was an essential aspect of her journey, a creative use of her energy through movement. Water sports also played an important role in learning to challenge herself and appreciate her body and mind, and how far you can apply yourself physically and mentally at a competitive level.
During pregnancy, your nervous system goes through significant changes. The structure and function of your brain adapt for the arrival of your baby. These adaptations are called neural pruning, your brain is becoming more functional and efficient for motherhood.
On a physical level, your nervous system responds to support the growth of your baby, your joints adapt under new load, your centre of gravity responds to this new shift in weight, and your tissues withstand the stress supported by your hormones. Your nervous system regulates your hormones and prepares you for the birth.
Planning for post-birth reduces stress and overwhelm and enhances your healing time. By preparing for the arrival of your baby, you are creating a space of support and safety, which your nervous system thrives on to function as a Mum. You are setting yourself up long term to become a stronger, healthier, more resilient you!
What do the first few months post-birth teach us
A principal based in India teaches "forty two days for forty two years." It is an Ayurvedic teaching which suggests that the way a new mother is nourished and cared for during the first 42 days postpartum will determine her health and well-being for the next 42 years of her life. This is designed to create space in the present moment to rebuild what has been given to the baby during pregnancy and for the mother to create a strong foundation of health and wellness for herself to work from as she goes on caring for herself and her family.
The Ayurvedic practice overlaps with the four pillars, based on Chinese tradition, which is preventative care. You can apply it how you like. The four pillars are: retreat, warmth, support, and rest.
Retreat: Is about creating a space at home to protect your physical body and mental health, to prevent any "disturbing winds" from draining your health. Keeping all responsibilities to minimal amounts, removing distractions, and being present with your newborn.
Warmth: Healing requires adequate circulation and digestion to absorb nutrients for recovery. Warm, easy-to-digest foods such as bone broth soups, casseroles, curries, and hot drinks with cinnamon and turmeric are encouraged, and keeping your overall body temperature warm. A wheat pack with herbs is great for your abdomen. The idea is to regain the heat lost since pregnancy, when your blood volume doubled, and circulation is at its highest. The cold post-birth can affect areas in your spine, abdomen, and neck. If left untreated, it can lead to pain and dysfunction later in life. Herb-filled warm baths, wearing warm cosy clothes, and maintaining a nice warm temperature are beneficial.
Support: A chosen community is beneficial to make and deliver meals, share household duties, provide guidance, and emotional support. This is all to take stress off the mother in a busy time. In times past, where traditions of post-birth circles provided the intricate support system for the mother, this greatly enhanced her recovery time and energy for her baby.
Rest: This is traditionally the "sitting month." During this period, it is best to reduce household work, limit visitors, have minimal outings, and reduce any physical work. This will support your energy levels, allow adequate healing, and create a rhythm and bond with your baby. Don't underestimate the time to prioritise rest.
Ultimately, the goal is to create a safe, calm environment for yourself and your baby
"Many of the old ways prescribe staying in bed and limiting activities beyond baby care in order to rebuild chi."
This energy is important because if time is spent trying to still do everything and bring up a baby in the early months, alongside sleep deprivation and hormone fluctuations, you will soon be run down.
It is important to have family or friends who can help and be supportive company, to be there to share how you are feeling, to hold space as you adapt to changes in sleep, how your body is recovering, and feeding and caring for your baby.
If your birth did not go the way you hoped, there are some amazing services that support working through your birth experience, with practitioners trained to support women through any trauma or challenges. It is your decision how you choose to bring up your baby and how you choose to go through this journey. It is smoother when our healing time is heard and valued so you can be present and enjoy bringing up your baby.
Your midwife can give you recommendations based on how you are going post-birth and hopefully point you in the right direction for any additional care.
I suggest:
Seeing a pelvic health specialist can be helpful to connect with your core and pelvic floor post-birth, to have any concerns or questions addressed, and prevent future conditions.
Chiropractic care is beneficial at any time post-birth for yourself and baby to neurologically balance your body and nervous system.
A nutritionist is important, especially if breastfeeding and if you have had a C-section, to ensure you have enough of the right nutrients for yourself to recover and provide for your baby.
Applying what you find is helpful in the moment
You won't know until you are in it what support you really need the most. If you are aware of what support is available, you can access it sooner and have a more manageable, smoother, and enjoyable postpartum experience.
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Read more from Lauren Bainbridge
Lauren Bainbridge, Holistic Health Chiropractor
Lauren is the owner of Holistic Health and Chiropractic. A Mum of three young girls, living in North Canterbury, New Zealand. She has always had a passion for healthy living and inspiring others to approach their health in a holistic way. Lauren is very passionate about putting more energy into postpartum care. The transition that occurs on all levels for women, from leading up to conception to the pregnancy and birth, and following the birth, their postpartum journey, is a huge transformation and should be an enjoyable one.
References:
Neuroanatomical changes observed over the course of a human pregnancy. Pritschet et al. Nat Neurosci. 2024 Sep 16. doi: 10.1038/s41593-024-01741-0
Olsa et al 2020 Birth as a neuro-psycho-social event: An integrative model of maternal experiences and their relation to neurohormonal events during childbirth Jul 28;15(7):e0230992
Ou, Heng. The First Forty Days: The Essential Art of Nourishing the New Mother, April 26, 2016. Stewart, Tabori and Chang.
