Recovery After Childbirth
Also: Pregnancy Weight Gain, Weight Loss After Birth
Recovering from the birth of a child is a period of mixed emotions and mixed physical responses. No two women will be exactly the same in the way they go through the post natal period, and recover from the effects of giving birth and a long prefnancy. One thing for sure, though, is that the post-natal period is characterized by general and extended fatigue.
Recovery after a long pregnancy can be a long process for some women, and can take weeks or even months. Over 50% of woman say they have not totally recovered their pre-natal energy six weeks after the birth.
That does not mean, however, that you are fated to a long recovery period. There are some things you can do to reduce the time it takes to get back to normal, especially with some pre-planning if you are still in the pregnancy stage.
Given that loss of sleep is a major cause of fatigue after child birth, trying to minimise that sleep deprivation is very much worth it. You may not succeed, as all babies are different too, but there is no harm in trying.
I already had two grown up children when a third arrived from a second marriage. I harnessed what I could remember from the earlier experiences, and set out during my wife's pregnancy to establish a "sleep through the night" habit in the baby. There were two reasons for this. I wanted to give my wife a "kick free" night while pregnant, so that she got a good sleep every night. I also wanted the baby to get used to the idea that night time was the time for sleep.
At 6 months of the pregnancy, the baby would often become rested in the evenings. So, I turned that into activity time to keep her awake, so that by the time we went to bed, the baby would settle too. The activity consisted of lots of attention from me, talking, music, and sometimes shining a flashlight onto the womb. Yes, they can sense light from that age.
Was that successful? Well, that is just one case and it was unscientific; but the answer was, and is, yes. My wife did get less night time movement once I started those tactics to keep baby awake in the evening. Remarkably, she has never been a night time problem since birth, and slept through the night from just a few months as the night feeds declined. Since the feeds stopped, she has never once woken crying during the night. 7pm to 7am has been her normal sleep time for much of her 19 month life.
Once born, it is important that night time feeds are a time for continued relaxation for mother and baby. A comfortable chair, a subdued light, and no sound will keep baby, and hopefully mother, in a semi-sleep mode. The night feed can be a real pleasure if you set out to enjoy it as such, especially if breastfeeding; with no disturbance, the baby is just for you and the baby.
So, make the most of it, revel in the joy of your newborn snuggled up to you, relax yourself, and breathe deeply. After a change of diaper, then it's gently back to sleep for both of you. Of course, that is not always possible, but if you set out consciously and determined to make it so, then your chances are greatly enhanced. One thing you really must avoid, though, is resenting being woken at night. If you become overtired, then you are more likely to feel some resentment, but such resentment will only make you much worse; the negative impact on you will upset the baby. They are much more sensitive and aware than you may think. So, however hard it may seem, train yourself to enjoy night time feeds, and you should find your nights become a sleeping pleasure for long into the future.
There is also a problem after childbirth with elevated hormone levels, and these can add to the feeling of fatigue. Fortunately, they only last about a week. But they are a contributor to fatigue.
Day time, of course, brings new practical aspects to your day, new tasks, and therefore a new time management plan is needed. This is where the support of friends and family, and of course the father, are important. The great thing is, when there is a new baby around, there are likely to be a few people close to you who are keen to help.
Your priority is the baby; providing love, security, comfort and food. The surrounding domestic activities can easily be delegated when you have a few willing volunteers. pre-planning is again helpful, so why not get together with those who offer help while you are still pregnant? Discuss the likely problems, and agree how it is best to organise their willing help to over come the problems. Then when baby arrives, your agreed plan can be set in motion. For the first few days you may appreciate someone else preparing the food, going to the supermarket, doing a bit of cleaning.
Then, as you feel energetic again, you can take over. Never feel you are taking advantage, you are sure to have willing helpers around in this period of your life. Nothing could be more natural. Just remember to thank them and give them a big hug. It is a shared achievement and their help will have been important for your recovery after giving birth.
The other thing that is important is to give yourself free time to relax. If you already know yoga, then you will find that easy; if not, try to learn a few relaxation techniques during pregnancy. Yoga really can make a big difference. Plus, don't forget some quite times relaxing with your partner. These are times to be shared, an opportunity to strengthen your relationship no end, if you both set out to do just that.
Don't forget to indulge yourself a little on the relaxation front; a long soak in the bath, a neck and shoulder massage, a home pedicure. Whatever makes you feel good, do it. You deserve it.
Finally, as always do not neglect your own diet. This is especially important if you are breastfeeding. A well balanced diet is necessary and many doctors now recommend a specific balance of vitamin and mineral supplements may be useful. You should not diet for weight loss during the first three months after childbirth. Carbohydrates are need particularly during this time for various reasons, and eliminating or reducing their intake will aggravate your fatigue and physical weakness. Also, your milk production may be affected.
