I’m feeling compelled to write this post following the birth of my second child.
I went into his pregnancy at a high level of health; however, following a significant post-partum haemorrhage, my recovery was not smooth sailing. I had a C-section with both of my bubs, and while the physical recovery from the surgery this time around wasn’t so bad, the reality of life with 2 kids and a birth where nothing went to plan hit pretty quickly.
I write this from a place of empathy and compassion – I know many women really struggle in their recovery after birth and it isn’t always “nice cuddles with your baby and breastfeeding peacefully in a rocking chair while you eat the most nourishing food.” Sometimes it’s more like your toddler ripping the curtains down while you try to relatch the baby for the fourth time because he’s having a fussy day and just wants to cluster feed and contact nap while you try to shovel whatever food you can grab into your mouth because you are starving! I have days with both of those scenarios as I’m sure we all do.
I just wanted to share some tips to help you in your recovery. I don’t want this to add stress to your day. Do what you can and shelve what you can’t for another day.
- Say YES to help and NO to unwanted visitors – I know it’s all exciting that there is a new baby, but prioritise yourself. If you want some time with just you and your little family then have it. Say yes to the visitors who don’t care you’re covered in baby spew, want to clean your house and make your food. If it’s all too much then it’s ok to say politely “I’ll reach out when we are accepting visitors’.
- Eat as well as you can, prioritise protein, and eat enough – Keep it simple. Try and have lots of whole food things you can eat with one hand in easy reach. I love the Chief collagen bars and the Beauty Food collagen cookies for a sweet protein hit that I didn’t have to cook. Protein is essential for growth and repair so make sure you prioritise eating lots of it. Fat is also very important to make sure you are feeling satiated and getting enough calories in your day. You need up to 500 calories more if you are breastfeeding – this is why you feel like you can eat a horse and the rider in the early days.
Check out https://www.thelactationnutritionist.com/calorie-calculator if you want an idea of how much extra you should be having. This will be important in maintaining your milk supply if you are breastfeeding.
- REST –No matter how your little one arrived in the world you are recovering from a massive undertaking and your body needs time to recover. Stuff the gym and the walking and the housework. Rest. For at least the first 6 weeks. Consult your practitioner for clearance before returning to exercise. If you are feeling like you need to move, some gentle stretching and breathing exercises may be suitable.
Ask your chiropractor for more information.
- Chiropractic Care – Chiropractic care can be a valuable ally in postpartum recovery. It may help with any back, neck pain, or headaches you are experiencing 1,2. After all, we end up in some weird and wonderful positions while trying to comfort baby, sleep, and breastfeed. I know I’ve certainly fallen asleep on the couch many times breastfeeding. Also, ask your chiropractor for our ‘Postpartum Resources’ sheet at your next visit.
- Get a check-up with your GP at the 6-8 week mark – get some blood tests and check that all your levels are good. Pregnancy, birth, and breastfeeding can take a toll on the body and it’s good to check-in. You could also discuss referral to another health professional such as a mental health professional or pelvic floor physio if needed
References:
- Chapman-Smith, David LL.B. The Chiropractic Report. (2008) The Chiropractic Profession: Basic Facts, Independent Evaluations, Common Questions Answered. Vol 22 (5) pp1-8
- Professor Pran Manga Ph.D. University of Ottawa. The Manga Report. (1993) An Independent Report Commissioned by the Ontario Provincial Government in Canada
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