Postpartum Planning: The Key to Successful Matrescence

Postpartum Planning: The Key to Successful Matrescence

Bringing a baby into the world is one of life’s most profound experiences, but it also comes with its share of challenges—physically, emotionally, and mentally. While much focus is placed on preparing for pregnancy and childbirth, postpartum planning is often overlooked. However, setting up a solid plan for the weeks and months after birth can make a world of difference in how new mothers navigate the transition into motherhood, and it can significantly impact their health and well-being.

At Rosemary Naturopathy, we believe that postpartum care is just as important (if not more) as prenatal care. Naturopathy can offer a holistic, supportive approach to help women recover after childbirth and restore balance in their bodies. The aspects are numerous as postpartum extends through physical changes, brain structural changes, hormonal flows and a complete change in routine. Here are some key areas to consider when planning for a smoother postpartum journey:

Physical Recovery:

After childbirth, the body requires time to heal. Whether you’ve had a vaginal birth or a caesarean section, physical recovery is crucial to feeling your best. Postpartum planning should include strategies for rest and rejuvenation.

Nutrition plays a key role in recovery. A nutrient-dense diet, rich in protein, healthy fats, and vegetables, can help support healing tissues, boost energy levels, and reduce inflammation. Nutrients like iron, calcium, and magnesium are vital to replenish after blood loss and muscle strain during delivery.
Herbal Remedies: Certain herbs can aid in the healing process. For instance, herbs like nettle leaves and raspberry leaf are known to support uterine health and are very nutritive postpartum, while alfalfa and comfrey can promote tissue repair externally such as in a stiz bath. It's essential to consult with a naturopath to identify which herbs would be most beneficial based on your specific needs as every birth and woman is unique
Rest & Movement: Adequate rest is critical, but gentle movement, such as walking or pelvic floor exercises (get started on diaphragmatic breathing asap), can also help restore muscle tone and improve circulation for both vaginal and c-section births. Ensure you're giving your body the time it needs to heal before resuming strenuous activities. I do recommend belly binding or a wrap if you've had a c-section or vaginal birth for some core support in the first week or two, but only if that feels comfortable for you.
Regarding rest, it is my duty of care to mention if you need more sleep and choose to cosleep that you follow the Safe Sleep 7 and join this Facebook group. Sleep postpartum can be tricky as it is usually very fragmented but that doesn't mean you can't get enough sleep.

 

    Emotional Well-being:

    The postpartum period can be emotionally overwhelming, especially with the hormonal changes that occur after birth. Many women experience feelings of sadness, anxiety, or mood swings during the first few weeks.

    Postpartum depression (PPD) affects many new mothers and can be exacerbated by factors such as lack of sleep, stress, and feeling isolated. Planning for emotional support is an essential part of postpartum care.

    Herbal Support: Adaptogens like Withania and Rhodiola can help manage stress and improve mood. St. John’s Wort is another herb often recommended for supporting emotional well-being. Again, it’s crucial to work with a qualified practitioner to ensure these remedies are safe and appropriate for your specific situation.
    Self-Care Practices: Setting aside time for self-care, whether it’s a warm bath, mindfulness meditation, or a short walk outside, can provide a much-needed break and emotional recharge. You don't need to be away from baby if you don't want to, but a walk while they sleep can really do wonders.
    Social Support: Building a support network is vital. Lean on family and friends, or consider hiring a postpartum doula who can offer practical help and emotional encouragement during this challenging time. Our best practice is to asign people to visit each week or so and a task to do when they are there, i.e. mum visits and she does the washing that day. MIL visits and she mops the floor. This provides everyone with some structure and clear guidance on how they can actually help you, while you focus on your newborn.

       

      Breastfeeding and Milk Supply:

      For many new mothers, breastfeeding is one of the most rewarding but also challenging aspects of the postpartum period. Planning for breastfeeding support can make the experience much more positive.

      Lactation Support: This is a learning curve for both mother and baby, and can make or break a breastfeeding during in the first 6 weeks. Consult with a lactation consultant to ensure proper latch and positioning to avoid common issues like nipple pain or engorgement. We recommend the following to learn more:
      Herbal Galactagogues: Certain herbs such as fenugreek, blessed thistle, and milk thistle are traditionally used to support milk production. These can be especially helpful if you’re concerned about low milk supply. Fenugreek is not for everyone as it can decrease milk supply in some, so focus on food and water first.
      Hydration & Nutrition: Staying hydrated and consuming enough calories is essential for maintaining a healthy milk supply. A diet rich in whole foods, particularly oats, seeds, nuts, and leafy greens, can also support lactation. Eat enough food, using electrolytes in the first few months (Mini + Me or Sodii are sugar free brands) 

        Return to Routine and Physical Activity:

        As you heal physically and emotionally, it’s important to gradually return to your regular routine. However, this transition should be done thoughtfully, without rushing or overburdening yourself.

        Set Realistic Expectations: Adjust your plans and goals based on how you’re feeling. Don’t feel pressured to “bounce back” quickly. Recovery and adapting to life with a newborn takes time, and every mother’s journey is unique. I can emphasise enough how different each day is, don't make expectations on how many chores you'll get done or time line everything until you get the hang of your new life. What we say in Embraced Mothers is "pick one chore, one enjoyable activity, and one care activity (e.g. yoga or a walk or sunshine)"
        Exercise: Light exercises like pelvic floor exercises, yoga, and stretching can help rebuild strength and flexibility. Once you get the check and feel ready, building up your previous or new routine slowly is key. Your body now has to readjust to live without baby inside and all the muscles and centre of gravitiy changes can feel a bit strange for the first little while. Consult with your healthcare provider or a postnatal fitness professional before starting any new fitness routine. Here's a local exercise phyiotherapist we recommend.

          Final Thoughts:

          Postpartum planning is not just about anticipating the challenges of childbirth; it’s about setting yourself up for a smoother, healthier transition into motherhood. From physical recovery and emotional well-being to breastfeeding and self-care, each aspect plays an important role in how you experience the postpartum period.

          At Rosemary Naturopathy, we are here to support you on your postpartum journey with natural, holistic remedies and guidance. If you're looking for personalized support during this special time, get in touch with us today to start planning your postpartum care. We also have our group program Embraced Mothers starting again in January for women in the 3rd and 4th trimesters.

          Remember, healing takes time, and it’s okay to ask for help. You don’t have to do it alone! (even if you think you don't need help, ask for it).

           

          See here for more on postpartum healing from a Naturopath

          Back to blog