Rebalancing after pregnancy and childbirth
The push to transition my career came after I became a patient. I encountered the complexities of our healthcare system and understood the gaps in care. I felt like I had to constantly advocate for and educate myself. There were times I didn’t feel heard, I was rushed through discussions, my concerns brushed off.
“How do I prepare for pregnancy? -> “Just don’t drink alcohol.”
“I’m pregnant and think I’m having a miscarriage.” -> “You’re probably not pregnant, I’m sure you’re just having a late period.. it was only a chemical pregnancy- just try again!”
“I don’t feel anything close to myself and I’m feeling really anxious.” -> “But you look great! You’re healing really well. We can give you a medication if you want.”
I was so disappointed in all of these responses and the way I was made to feel by my providers. I now know there are so many things that could have been done in all of those scenarios. I also found postpartum was the time I needed the most support, and received the least amount of support.
There is so much happening in the body after childbirth and the postpartum healing period is closer to 12-18 months. Estrogen and progesterone drop 1,000 fold after the placenta is removed, to post menopausal levels. “Baby blues”, mood swings, and night sweats are expected initially, but we can support our bodies through this process to bring our levels back up and stay balanced.
We can start by eating iron rich foods. Iron levels dip after birth, which can cause thyroid dysfunction and affect the brain’s ability to create serotonin and dopamine.
Our immune system is suppressed during pregnancy and shifts into an overactive state postpartum, leading to a major inflammatory response. Inflammation increases stress and cortisol, which prevents a healthy balance and production of sex hormones. It will also cause mood disorders. We can support our immune system with probiotics and prebiotics. Our gut health is an important and delicate balance that influences our immune system. Prebiotic foods include fresh, fibrous whole foods like bananas, apples, and avocados. The prebiotics keep our probiotics fed and happy. Vitamin C and zinc are important to this process as well.
Another way to help regulate our hormones and inflammation response is by eating healthy fats, especially wild caught fatty fish. The EPA in fish reduces inflammation and the DHA supports brain health, including dopamine and serotonin.
We also need to support healing and replenish nutrient stores. We can do this by avoiding dips and spikes in blood sugar to avoid added stress and inflammation in the body. Eating every 2-3 hours, focusing on a high healthy fat, moderate protein, and moderate carbohydrate diet. Organic whole foods is best.
Hydration is important to help our cells function. Drink a glass of water every 1-2 hours to stay hydrated, especially if breastfeeding.
Another way to address mood swings is to boost your oxytocin. Breastfeed or cuddle your baby often.
Rest as much as you can. The lack of rest and sleep in the fourth trimester, will cause short and long term stress and can affect hormone balance long term. This is so difficult with a newborn. Ask for help and ask for help often. Create a fourth trimester birth plan that includes support from your community, family, and friends. Consider hiring a doula or therapist.
Low impact exercise will help your hormones find their rhythm and balance again.
Postpartum thyroiditis is an autoimmune disorder that affects up to 23% of birthing women. This initially presents as hyperthyroid, followed by hypothyroid symptoms. Ask to get your thyroid levels checked if you’re having symptoms.
Finally, continue your prenatal supplements to help replenish B vitamins, vitamins A, C, and D, iron, choline, and minerals magnesium and calcium.
This is a great place to start to support your body, mind, and spirit in the postpartum period. Your partner is also going through a major transition and lacking on sleep as well, so make sure you’re both getting the support you need to stay healthy through this time period.
