Those early days of being a new mum are heady and intense, and tbh the early years of motherhood follow a path much the same! So many of us waltz into the birthing suite with our birth plans in hand, but I’m here to encourage you to do something even more important… Mums, it’s time for a postpartum plan!
Mothers need to be held, in order to hold.
Postpartum care is 100% essential to ensure the health and well-being of both mum and bub after delivery, to help build foundations, resilience and nourishment for the wild ride ahead. This period is the most significant transformational shift a woman will go through in her lifetime - physically, emotionally and spiritually. It’s vital that mums are nurtured, nourished and empowered, so read on for some top evidence based postpartum care tips for all new mummas.
“After birth there is a sacred window of time - a time for complete rejuvenation of a woman’s physical, mental and spiritual health; time for deep, extended bonding with her newborn. The first 42 days after birth set the stage for her next 42 years.”
Take a golden month
The first month after baby is born (often also the first 40 days) is a crucial period for both mum and bub wellbeing. It’s important in many (often East Asian) cultures, where mum is supported to rest and recover in bed. Often family is around at this time, preparing nutritious foods for the family and taking care of day to day tasks, which allows and encourages the mother’s body to recovery after childbirth, and breast milk production.
A time for bonding, establishing fab habits and taking care of mental health, this golden month can have long-lasting effects; both on mother recovery (helping to avoid the dreaded postpartum depletion), as well as baby's emotional and cognitive development.
Let’s be honest - for a host of reasons, so many of us modern mums aren’t able to be pampered for this month. However, allow the idea of this month to be your guiding force. Don’t run around (out and about) meeting people, going to events and showing off the baby. This time is about YOU and your little one, so take the time for stillness and getting to know each other as best you can. Don’t worry about keeping a spotless house. Just be, together.
Get enough rest
As everyone adjusts to new roles, rest is pretty crucial during the postpartum period. It can help prevent postpartum depression, improve breastfeeding success, and reduce the risk of postpartum complications. It’s a time of sleep deprivation for sure, but rest over all else (over house tidying, over visitors coming over, over getting out and about). FYI acupuncture can be used to improve sleep quality and reduce stress.
Eat & drink
You’ll rarely go wrong if you consume a diet of whole, nutrient-dense foods (think fruits, vegetables, lean protein, and healthy fats) - and this is particularly true and important postnatally. In Chinese Medicine this time is all about replenishing Qi and Blood, and warming the mother - this book is a must for new mums, that aligns with these principles!
Now especially if you’re breastfeeding, food and hydration is key for both mum recovery and baby development. Prepping a freezer of meals or asking friends for a meal-train (in lieu of new baby pressies) will be one of the most loved and welcome gifts ever.
Again - don’t forget acupuncture. It can also be super useful in addressing any digestive issues like constipation and bloating - which are really common after childbirth.
A modern village on call
Aussie mums, put this number into your phone: 1800 022 222. This is a Health Direct number that I called more times than ever in that first year. On call nurses will answer any questions, day or night, and provide recommendations (for free!) - whether that’s putting you through to a Doctor, getting a script organised for you or bub, or advising you to go to hospital. When you’re a new mum, everything can be, well, new… but having proper medical advice on hand is priceless.
Breastfeeding issues? Call the Australian Breastfeeding Association (free!) 24/7 at 1800 mum2mum (1800 686 268) for amazing advice.
Babe issues? Want to speak to a health-care professional in-person? The government’s child and family health services Early Childhood Health Centres are available across for drop-in appointments all over Oz!
And it’s SO important to keep an eye on your mental health - this is a perfect time to utilise the Mental Health Care plan and seek therapy to talk through this massive change.
Postnatal Acupuncture
Whether it’s an at-home visit, or coming into a clinic, a postpartum acupuncture treatment plan is super important. Did you know that acupuncture can help with:
Emotional issues, such as anxiety and depression, which are common after childbirth.
Musculoskeletal pain and discomfort. Who knew that such a tiny baby could change your life so much! Back pain, pelvic pain, and headaches... they’re all really common because of the new movement patterns in motherhood, and acupuncture can help reduce inflammation, promote blood flow, and stimulate the release of endorphins, which are natural painkillers.
Digestive issues - as above!
Lactation & other breastfeeding issues such as low milk supply, engorgement, and mastitis. Research shows that acupuncture can help promote milk production, reduce inflammation, and relieve pain - sounds perfect for a new mum!
Mums, what was the one thing that made all the difference for you after birthing your wee one? Share the love!
Sources:
- Chen, J., Gao, Y., Ding, Y., Li, Y., & Zhang, Y. (2020). The effects of postpartum confinement on maternal and infant health in urban China: a community-based cross-sectional study. BMC Pregnancy and Childbirth, 20(1), 1-8.
- World Health Organization. (2013). The WHO recommendation on postnatal care of the mother and newborn. Geneva: World Health Organization.
- Smith, C., Crowther, C., & Beilby, J. (2002). Acupuncture to treat common reproductive health complaints: An overview of the evidence. Women and Birth, 15(2), 52-58. doi: 10.1016/s1031-170x(02)80023-6
- Manber, R., Schnyer, R. N., Allen, J. J., & Kornfield, S. L. (2004). Acupuncture: A promising treatment for depression during pregnancy. Journal of Affective Disorders, 83(1), 89-95. doi: 10.1016/j.jad.2004.06.001
- American College of Obstetricians and Gynecologists. (2018). ACOG Committee Opinion No. 736: Optimizing Postpartum Care. Obstetrics and Gynecology, 131(5), e140-e150.
- Guo, J., Chen, J. L., Whittemore, R., & Whitaker, E. (2019). Postpartum sleep disturbance and its association with breastfeeding outcomes: a systematic review and meta-analysis. Journal of Human Lactation, 35(2), 296-308.
- Chen, G. Y., Ma, X. Y., Liu, X. Y., Ma, Y. L., Li, X. L., & Zhu, Y. F. (2021). Acupuncture for postpartum constipation: A protocol for systematic review and meta-analysis. Medicine, 100(7), e24528.
- Li, J., Liu, Y., Li, M., Wang, Q., Chen, S., & Li, Z. (2018). Acupuncture for treating postpartum gastrointestinal discomfort: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine, 40, 245-254.
- Lee, H., Lee, J. A., & Yeo, S. (2016). The effectiveness and safety of acupuncture for poor milk supply in lactating mothers: A systematic review and meta-analysis. Complementary Therapies in Medicine, 29, 105-113.