During a pregnancy and birth, the woman undergoes a variety of physical and emotional changes. The time after giving birth can be tough but also magical, exhausting and fantastic. It is a time of adjustment and learning, where you as a new mother get to know your baby while navigating the various challenges that come with childbirth. The postpartum period is considered to be the first six weeks after giving birth, but healing and getting to know your new body can take much longer than that. We help you navigate your body's healing process and what you, as a new mother, can do to support your body and well-being during this period of life.
The first period after childbirth
The uterus contracts
During the first period after childbirth, some physical changes take place in the body. The uterus immediately begins to contract and you may experience after-pains, which are usually strongest in the first few days and then become lighter as the uterus returns to its original size. With the pain comes the bleeding, which at the beginning often has a bright red color and is like a heavy period, where lumps may appear.
Tip! Using a warm wheat pad or hot water bottle on the stomach during this period can be nice and relieve the pain.
Vaginal birth or caesarean section
If you've had a vaginal birth, it's common to feel swollen and experience some tenderness and pain in your lower abdomen, and maybe even the discomfort of chafing stitches. However, if you have had a caesarean section, the incision may feel tight and painful, and you should be careful about lifting too much and straining your abdominal muscles in the first three months after giving birth. If you have really powerful pains or major problems, it is important to contact healthcare for advice.
Days and weeks after childbirth
Bleeding after childbirth
Postpartum bleeding, also known as lochia, lasts an average of 6-8 weeks. It can vary in color and consistency and is usually bright red at the beginning of the postpartum period and then turns pink and brown as the bleeding subsides. This happens as the uterus contracts. After about 6-8 weeks, the uterus usually has returned to its original size and even then the bleeding has subsided. If you notice that the bleeding increases instead of decreasing or has a strange smell and color, it could be a sign of infection in the uterus and it is then important to contact your midwife or doctor for medical advice and help.
Tip! Make sure you have solid night pads and big comfortable cotton panties that you can use during this time, partly to reduce the risk of infection but also to make it as comfortable as possible for you.
Baby blues
A few days after giving birth, a hormonal adjustment takes place in the body in order for milk production to start. It is during this period that many women experience an emotional change known as the "baby blues". Baby blues are a result of the body adjusting to the new hormonal levels and changes taking place in the body, and it can be overwhelming with these emotional swings. It is important to remember that these feelings are usually temporary and usually disappear within a few days when the body has adjusted to the new situation.
Movement and pinch exercises
If you feel you are ready to start moving more actively, walking is great. It may also be time to start exercising the pelvic floor to strengthen the muscles that were properly stretched during childbirth. If your delivery was without complications and you feel ready, you can start with pinch exercises already after a week or so. If you're unsure, experiencing pain or wondering if it's the right time for you to start, talk to your midwife.
Tip! Also include a breathing exercise in the pinch training, where you inhale when you relax and exhale when you pinch.
The first months after childbirth
Pain in the body
During the first months after giving birth, many women experience pain in the body, especially in the pelvic floor and lower abdomen. It is important to give yourself time and to be kind to your body during this period of recovery. Childbirth is a great strain on the body and it can take many months for the body to heal and recover.
Tip! It can be nice to do relaxation exercises or light yoga and mobility to get a flow in the body and in the muscles.
Strengthen the body after childbirth
If your body feels ready, it may be time to start taking longer walks and even start strengthening your body through light strength training, yoga or perhaps Pilates. There are tons of apps and personal trainers that specialize in postpartum exercise and can give you the support you need. It may be important to keep in mind that regardless of how long it has been since your delivery, your body will always have carried and given birth to a child, which in various ways leaves traces in the body. Some people feel these tracks more while others don't at all. It is very individual how your body works after pregnancy and childbirth, listen to it. Your body knows best!
Emotional challenges
After the stress of being pregnant and then giving birth, the vast majority of women experience overwhelming emotions that swing up and down. It is completely normal and it can be important to be open and talk about these feelings and seek support if needed. Feelings such as both sadness and joy are to be expected, but of course also an increased feeling of anxiety and that you have no idea what you are doing. You're not alone! Allow yourself to feel all the feelings that arise, there are no right or wrong feelings. If, however, you notice that feelings such as sadness or hopelessness become very intense and long-lasting, or that you experience strong anxiety and panic, this may be an indication of postpartum depression and it is then important to seek help.
Remember! It's a tough time for a lot of moms to navigate through sleep deprivation, breastfeeding, and fluctuating hormones and you're doing more than enough for your baby just by being there!
Diet and nutrition after childbirth
When it comes to postpartum diet and nutrition, it's important to focus on giving your body the nutrients it needs for recovery and to support breastfeeding, if you choose to breastfeed. Breastfeeding takes a lot of energy and it is therefore especially important that you fill up properly with both energy and nutrition for you and your baby. If you are breastfeeding, be aware that some foods you eat can affect your baby through breast milk. If you suspect your child has a food allergy, talk to your pediatrician for advice and guidance.
A balanced diet
Eating a balanced diet as a new mother can often be easier said than done. But trying to eat a nutritious and balanced diet is something to strive for. Include vegetables, fruit, protein, whole grains and healthy fats in your meals to ensure you get enough energy, vitamins and minerals. Filling up on fluids and drinking a lot of water is also important, partly for the body's recovery but also to support milk production (if you are breastfeeding).
Dietary supplements for postpartum
If you are not getting enough of certain nutrients through your diet, it may be appropriate to take supplements. Especially if you are breastfeeding, certain vitamins and minerals can be especially important for both your health and your baby's health. Here we would like to advise you about our product Multi Gravid, which is specially developed for pregnant and breastfeeding women. It contains important vitamins and minerals in customized doses that support your daily diet. Omega-3 can also be a good dietary supplement in this context.
Give yourself time
Give yourself time to adjust to your new routine as a parent. Giving birth is a unique and wonderful experience, but it can also be a challenging time for you as a mother. By being aware of what to expect after giving birth and by taking active steps to care for yourself and seek support when needed, you can navigate the postpartum period with confidence and self-confidence. Remember that you are not alone and that there are resources and people who can help you through this journey. But also remember that you know best how to take care of yourself and your child, do what feels good to you and give yourself time!
