Welcoming a new baby into the world is a moment of profound joy, but it may also bring a whirlwind of emotions and challenges. For many new mothers, the postpartum period is a time of physical recovery, emotional adjustments, identity shifts, and navigating the unknowns of new parenthood. Dr. Kristal Lau, a seasoned expert in postpartum wellness and a mother herself, knows this journey well. Her approach to postpartum wellness care is built on empathy, understanding, and a deep commitment to supporting new mothers through every step of their postpartum journey.
Emotional Rollercoaster: For Mothers, Fathers, and Their Families
Many new moms find themselves on an emotional roller coaster during the postpartum period. It’s not uncommon to experience a range of feelings from overwhelming joy to unexpected sadness. It’s also possible to feel equally happy and sad at the same time.
The emotional shifts are often attributed to the hormonal imbalances that occur after giving birth. For some, this manifests as the “baby blues,” a temporary state marked by mood swings, tearfulness, and anxiety that usually resolves within the first two weeks. However, for others, these symptoms may evolve into more severe conditions like postpartum depression (PPD) or even postpartum anxiety, collectively called postpartum mood and anxiety disorders (PMAD).
PPD can have a profound impact on a new mother’s emotional well-being, mental health, and overall ability to care for their new baby. Symptoms may include persistent feelings of sadness, hopelessness, and overwhelming fatigue.
PPD can also affect fathers and non-birthing partners and the prevalence isn’t well known because they don’t have any postpartum check-ups. In fact, fathers and non-birthing partners don’t have any health and wellness checks, let alone mental health support, during the pregnancy either. Yet, they have a postpartum journey. They have their version of a birth story but very few spaces to share their feelings.
Dr. Lau advocates for a proactive approach to addressing postpartum mental health. This means activating preventative measures to reduce the risk of developing PPD and setting up support systems around the new parents that they can turn to for help before or after they develop PPD.
Dr. Lau also offers supportive programs specifically designed for new mothers and fathers, providing a safe space to share experiences and find solidarity.
Recognizing and Addressing Other Postpartum Mental Health Conditions
It’s essential to differentiate between common feelings of anxiety or sadness and more serious postpartum mental health conditions such as postpartum psychosis, a rare but severe condition that requires immediate medical attention. Symptoms may include confusion, hallucinations, paranoia, and rapid mood swings. Given the gravity of this condition, it’s critical for new mothers and their families to seek prompt help from healthcare providers if any signs of psychosis are observed.
Coping with Postpartum Emotions
During the early postpartum period, emotional adjustments are common as new mothers and fathers adapt to their changing roles. Dr. Lau recommends several strategies for managing these emotions:
- Seek support from family members, friends, and support groups.
- Adjust expectations to account for the challenges and uncertainties that can occur during the postpartum period. This can help mitigate the guilt and disappointment that accompanies having high expectations of being a mother and father.
- Consider talking to a counselor or therapist to navigate more complex feelings and postpartum mental health issues. Sometimes, a new mother could experience grief for the loss of her pre-baby self and those feelings of grief can be confused with depressive symptoms.
Physical Recovery: Healing After Giving Birth
Physical recovery is a key aspect of the postpartum journey. After giving birth, whether through a vaginal delivery or cesarean section, a woman’s body undergoes numerous changes and requires time to heal. Dr. Lau stresses the importance of understanding and respecting this recovery process.
The Importance of Rest and Nutrition
Rest is vital during the first few weeks after childbirth. While it may seem impossible with a new baby, Dr. Lau suggests enlisting the help of family members or friends to allow the new mother to get as much rest as possible. For those who can afford it, hire help for a few weeks or the first month after childbirth. Quality sleep is also essential for healing and maintaining emotional resilience during this challenging time.
Nutrition also plays a critical role in recovery. Dr. Lau advises focusing on a diet rich in proteins, fruits, vegetables, and whole grains to support healing and energy levels. Drinking plenty of water is essential for breast milk production and overall health.
Physical Activity and Pelvic Floor Health
Gentle physical activity, such as walking, can aid recovery by improving circulation and boosting mood. It’s also worth visiting a pelvic floor specialist (a physiotherapist or physical therapist, not a personal trainer) to assess pelvic floor health. These experts can then advice new mothers whether pelvic floor rehabilitation is needed and recommend suitable exercises. The exercises can prevent long-term issues like urinary incontinence, lower back pain, painful sex, and support overall postpartum health.
Building a Strong Support Network
Navigating the early weeks of motherhood and fatherhood may be overwhelming, especially for first-time mothers and fathers who are still learning to adjust to their new roles. It’s during this transitional period that building a strong support network comes in really handy.
Surrounding oneself with supportive family members, friends, peers, and support groups can make a world of difference. The connections provide not only practical help—like taking turns with night feedings or baby care—but also emotional support that is vital for mental health and overall well-being.
Many new parents, particularly those dealing with the challenges of postpartum depression or postpartum anxiety, find comfort in connecting with others who understand what they’re going through. Dr. Lau emphasizes the importance of connecting with other new mothers and fathers through support groups and community resources. The groups provide a space for mothers and fathers to share their experiences, offer advice, and provide emotional support to each other.
The Role of Healthcare Providers in Postpartum Wellness
Healthcare providers play a critical role in supporting new mothers and fathers during the postpartum period. Dr. Lau highlights the importance of healthcare professionals being attuned to the needs of postpartum women and men, offering not just medical care but also emotional support and practical advice.
Providers should be aware of local resources, such as lactation consultants for mothers facing challenges with breast milk production, or physical therapists specializing in pelvic floor exercises. Having a well-rounded team of experts will make a difference in a new mother’s recovery and the family’s overall well-being.
Providers also need to be aware of a father’s and non-birthing partner’s well-being. Since there’s no postpartum program or clinical guideline in place for these parents yet, providers need to take the initiative to ask and check-in with fathers and non-birthing partners.
FAQs on Postpartum Wellness Care
Are there any specific foods that help with postpartum recovery?
Yes, a balanced diet rich in proteins, leafy greens, fruits, vegetables, and whole grains matters. Foods high in omega-3 fatty acids, such as fish, also support mental health. Staying hydrated and limiting caffeine and sugar intake are also important. What’s also equally important is not to be too strict with the diet. Some sugar here and there, especially as a treat, is absolutely welcomed.
What kind of physical activities are safe during the postpartum period?
Light activities like walking are generally safe and beneficial. It’s important to avoid high-impact exercises until cleared by a healthcare provider, especially for those recovering from a cesarean section, a complicated birth, or dealing with pelvic floor issues. Another important factor to consider is the fitness level before pregnancy. For example, mothers who are frequent weight lifters before and during pregnancy, could likely go back to similar exercises earlier than those who have never lifted weights before.
What role do healthcare providers play in postpartum care?
Healthcare providers, including primary care physicians and mental health professionals, help monitor a new mother’s health, providing necessary medical care, offering guidance on managing postpartum symptoms, and ensuring overall well-being. Providers should also consider the well-being of fathers and non-birthing partners.
How long does the postpartum period typically last?
The postpartum period is clinically defined as 6 to 8 weeks after giving birth. However, recent studies have illustrated that many postpartum health issues continue or start occurring after the 6-week postpartum checkup. So, some consider postpartum to last up to 12 months after childbirth. Dr Lau proposes that postpartum lasts up to 2 years after childbirth.
What are some effective coping strategies for new mothers and fathers during the postpartum period?
Effective coping strategies include adjusting expectations – even lowering it so that parents are not burdened by guilt and disappointment. Getting into a routine instead of trying to stick to strict time schedules can be useful, since routines are not always time-dependent. Caring for a newborn can throw schedules out of sync. Routines are about performing a set of steps to complete a task, so that can be carried out anytime.
