The process of pregnancy and labor can put your body through some significant changes and stress. And after birth, a woman's body goes through significant changes and it takes time and energy to recover.
A woman's body goes through physical changes like the uterus shrinking immediately after birth (called involution), weight loss, and vaginal bleeding. Other physical changes like stretch marks, and bowel and urinary issues aren't uncommon either. One of the most common hormonal imbalances resulting after giving birth is postpartum depression. Other emotional changes related to mood swings and body image are also not uncommon.
All of the changes a woman's body goes through after birth are all part of postpartum recovery — the physical and emotional changes that begins after birth.
Recovery and postpartum exercise
Whether it takes 2 or 12 months for you to start feeling more back to normal, it’s important to follow your doctor’s advice when getting active again. It takes time and energy to recover and it's a good idea to eat nourishing foods that support your needs, as well as get as much sleep as possible. Some women are cleared to start physical activity days after birth if there are no medical or surgical complications, while for others it may take longer. Of course, exercise has a number benefits like helping with stress and weight loss. However, it's a a good idea to consult a doctor before beginning physical activity.
Exercise after pregnancy might be challenging and finding the time may be too. But when you can, it’s recommended that healthy women aim to get at least 150 minutes per week of moderate-intensity aerobic exercise after having a baby.1 In general, you’ll want to start with simple exercises and gradually increase your activity.
Pregnancy stretches the abdominal muscles, shortens back muscles, and weakens the pelvic floor, so focusing on core and pelvic floor exercises like Kegels can help regain strength and function.1 However, talk to your doctor before starting crunches or other exercises that flex, extend, or rotate the spine too much, especially if you've had a caesarean.
Help with breastfeeding
Breastfeeding may come naturally to some moms, but it can be challenging for others. Fortunately, many health insurance plans provide lactation counseling as a benefit.2 Many hospitals will have a lactation consultant available while you’re recovering from your birth before going home, so be sure to take full advantage of that if you can. Breastfeeding can take practice, so don’t hesitate to ask for help.
If you're breastfeeding, drinking plenty of fluids and staying hydrated is important, as well as exercising. However, be mindful. Research indicates that high intensity workouts may cause lactic acid to accumulate in breast milk, producing a sour taste for your baby, so it's a good idea to either feed your baby before workouts, from previously stored milk, or wait 30 min to an hour after workouts.1
For the answers to many questions and concerns about breastfeeding, review the breastfeeding section on the website for the Office on Women’s Health at the US Department of Health and Human Services. You’ll find tips, as well as links to other resources.
Postpartum depression for parents
Postpartum depression is common. It affects between 1 in 7 women after birth (increasing 30% each pregnancy),2 while 1in 10 men experience it too.3
Male postpartum depression is known as paternal postnatal depression (PPND) and 50% of men whose partner has postpartum depression, have an increased risk.3
Talk to your doctor if you notice any of these potential symptoms of postpartum depression or PPND:2,3
Recognize symptoms in women
- Feelings of sadness or despair, or feeling overwhelmed
- Crying for no reason
- Anxiety and worry
- Experiencing mood swings and irritability
- Sleeping too much or being unable to sleep
- Difficulty with concentration and focus
- Sudden bouts of anger
- Physical aches and pains or headaches
- Overeating or feeling no appetite
- Experiencing trouble bonding with your baby
- Feeling doubt about your mothering or parenting skills
- Thinking about hurting yourself or your baby
- Recurring negative thoughts
Recognize symptoms in men
- Detachment from the family
- Anxiety and worry
- Easily stressed
- Headaches
- Stomachaches
- Lack of interest in the baby
- Recurring negative thoughts
- Thoughts of self-harm or harm to the baby
- Sadness
- Alcohol or substance abuse
- Loss of interest in day-to-day activities
Although there’s no substitute for talking to a doctor, you can research and learn all you can about the wide range of symptoms of postpartum depression and male postpartum depression. Contact your doctor if you think you have any symptoms or if you think you might have postpartum depression.