10 ways to keep well after pregnancy
Once your baby is born, it can be a joyous but sometimes difficult time. Here are some top tips for looking after your health following delivery.
1. Don’t be afraid to accept and ask for help
- Sometimes there feels like there is pressure to be a ‘super mum’, to do it all by yourself and never let yourself get help or to rest but this is not the case!
- It’s incredibly important for your mental and physical health, to allow yourself to rest, say yes to the help that is offered. No one is judging you and there are many people that would love to help you.
2. Follow the safe sleeping guidelines
- You can help reduce your baby’s chance of sudden infant death by placing them to sleep feet to the foot of the cot, avoid having any toys or cot bumpers inside the cot, have them sleeping in the same room as you for 6 months, avoid drinking or smoking when you are with them, and make sure your baby is in a safe separate space when you go to sleep.
- For more information on safe sleeping see here
3. Keep your baby’s life smoke free
- Smoking is harmful to you and your baby, and smoke should be kept away from baby as much as possible to keep them safe.
- Help is available, and there are lots of options on how to quit or reduce your smoking – see the NHS advice here.
4. Healthy foods will give your body and brain a boost
- By keeping a healthy, balanced diet you will feel better and feel healthier.
- You don’t need a perfect diet, or to ‘eat for two’. And it is a myth that diet affects breastmilk production. But try adding more vegetables, fruits and sources of iron and fibre to your diet. This will help recovery, bowel movements and energy supplies.
5. Ask for feeding support
- No matter how you’re feeding, you may need support with what to do, or answer questions. Ask your midwife, or health visitor for help. Or, you can go to community groups or look at online pages and videos if you prefer.
- If you’re struggling with feeding let your partner or family know. There are many ways they can support you by completing other tasks allowing you to focus on feeding, e.g. helping you express milk, helping to prepare/sterilise feeds, or helping you with the feeding if you are bottle feeding.
Top Tip: Try keeping the number of different people feeding baby low, as this can help with babies bonding.
6. Being active is great for you and your baby
- Exercise is fantastic for your physical and mental health, and there is a huge variety of ways you can include your baby too. A stroll outside with the buggy is a fantastic way of keeping active and giving your baby fresh air and stimulation.
- Or maybe look in your area for mum and baby exercise classes or online videos to keep you active, and help bonding with your little one.
7. Be mindful of the physical changes after pregnancy
- Pregnancy changes your body and this is normal and nothing to be ashamed of. Some changes are the result of your body growing baby, like changes in the shape of your body or texture of your skin. Most changes are temporary.
- For example, you may experience constipation following delivery. Eats lots of fibre, stay hydrated. And if it persists, you can get a mild laxative over the counter from any pharmacy. Or, you may notice that hormones makes the inside of the vagina dry and uncomfortable. Try lubricant initially, or speak to your GP about oestrogen creams.
- You can also perform exercises at home, like pelvic floor exercises or stomach muscle strengtheners to help recover. For more details see the NHS website here. You can also talk to your community midwife at your appointments, or your GP at your 6 week check.
8. Consider baby classes or meeting up with friends
- The first weeks and months of having a new-born baby can often feel very isolating. Try going with your little one to classes. Many new mums get the benefits for baby but also to socialise, vent and meet friends.
9. Your mental health is just as important as your physical health
- Pregnancy and childbirth can put a strain on both your body and your mind. It’s completely normal to feel a bit stressed or worried sometimes, and this is the same for your partner. Around day 5 you may experience a drop in mood or increase in emotions that some people call ‘The Baby Blues’, which can be normal and resolve within a few days.
- If this feeling lasts longer, you feel down most of the time, or you feel hopeless, are struggling to sleep, focus, or bond with baby or have negative thoughts about you or your baby, this could be ‘postnatal depression’. This can happen even if you have no prior history of mental health illness. You need help from your GP or midwife as soon as possible.
- Talk to someone about how you’re feeling such as your partner, family, midwife or health visitor – it can be the first step to you feeling better.
10. Enjoy the little moments when you can
- Little ones grow up so fast. Take lots of photos, hand/footprints and memories together. Take time to rest and cuddle together. And remember, you’re doing a great job.
Summary
We have described 10 ways to keep well after pregnancy. We hope it helps you.
