What Every Woman Should Know About Her Postpartum Body

What Every Woman Should Know About Her Postpartum Body

Good afternoon and happy Tuesday! For me, pregnancy was the most wonderful experience of my life. I loved watching my body change; I loved feeling Paul grow; and I loved giving birth. During pregnancy, a woman’s body drastically changes in a very short period of time, and some of these changes continue to impact a woman postpartum. Five postpartum changes that every woman should know about are:

Pelvic Muscles: It is important that women who want to become pregnant, are pregnant, or are postpartum understand the importance of strengthening their pelvic floor muscles. The weight from carrying a baby for 9 months places a lot of stress on a these muscles, causing them to become weak. Weakness in the pelvic floor muscles causes women to be at risk for experiencing incontinence while pregnant and postpartum; which is a sign of a much more serious problem called a vaginal prolapse. The only way to prevent incontinence and a vaginal prolapse is to exercise the pelvic floor muscles. It is never too late to start pelvic floor exercises. The most commonly known exercise that targets the pelvic floor muscles are kegals; but there are many more exercises that a woman can do prior to pregnancy, while pregnant, and postpartum to strengthen her pelvic floor muscles. I used this stretching guide while pregnant, and continue to use it postpartum. I highly recommend it.

Diastasis Recti (split abs): Women who are interested in exercising postpartum should be aware of diastasis recti. Some women, including myself, experience a split in their abs while pregnant. To reconnect them, women need to do very gentle core workouts. Post delivery, I asked the nurse to check my abs and she confirmed that my abs were split three fingers wide. She then taught me how to measure my abs and explained that prior to engaging in ab toning exercises, my abs could not be any wider than one finger width apart. Women are not allowed to engage in any toning exercises until six weeks postpartum; so when I reached six weeks, I saw a physical therapist who taught me the exercises that I needed to do to strengthen my abs. I highly recommend going to see a physical therapist six weeks postpartum prior to exercising; but if you do not, these are some great exercises that you could use to strengthen them.

Vagina: Any change to your vagina will depend on the trauma it endures during delivery. Trauma includes first degree, second degree, third degree, or fourth degree tears or episiotomies; as well as tools used for assisted birth. Women who experience no tears or episiotomies; first degree tears or episiotomies; and who give birth without assistive birthing tools will most likely notice very little change about their vagina both aesthetically and sensationally.

Muscle Loss: Muscle loss is inevitable during pregnancy due to many factors. The experience of pregnancy is beautiful, but it is physically difficult. There are approved pregnancy workout programs that women can do; but even these workouts may be too strenuous for many women. If you are unable to workout during pregnancy, do not worry, any muscle loss during pregnancy can be rebuilt postpartum.

Breasts: If you produce milk, your breasts will change drastically; and they will change whether or not you choose to breastfeed. I exclusively breastfeed (meaning that all sucking needs, both for nutrition and comfort, are met at my breasts); and exclusive breastfeeding has not only impacted the physical appearance of my breasts, but my weight loss and fertility as well.

  1. Exclusive Breastfeeding and Weight Loss: I dropped my pregnancy weight at an accelerated rate; and I am now back to my pre pregnancy weight. It is recommended that women consume an additional 500 calories a day if they are breastfeeding; but this recommendation proved insufficient for me. Women burn approximately 20 calories per one ounce of milk. That means my son, who loves to drink milk, is causing me to burn about 700 calories in a 24 hour period.
  2. Exclusive Breastfeeding and Fertility: Women who exclusively breastfeed may experience natural child spacing. For this to be effective, women need to be breastfeeding approximately every 3 hours to maintain the hormone prolactin; which is the hormone responsible for milk production. Natural child spacing is 98 percent effective for the first six months postpartum. At 10 months postpartum, my period has not yet returned.

These are five postpartum changes that every woman should be aware of. Understanding and expecting these changes could help women to prepare to address these changes postpartum.

Thank you for reading! I hope that you have a very happy Tuesday! =D

Dear First Time Breastfeeding Mama

Good afternoon and happy Wednesday! Over the last 4 months, Breastfeeding has been one of the most wonderful experiences of mamahood. When Paul was 2 months old, I finally let go of the way I thought breastfeeding was suppose to be and embraced the reality of what it actually was. Mamas, here is my advice (based on personal experience) if you are planning to breastfeed.

Be flexibleWhen I first imagined breastfeeding, I thought Paul would eventually adapt to a set feeding pattern, but that was not the case. I learned very quickly to follow his cues. Babies will instinctually feed more when their mama is not producing enough milk or when they are going through a growth spurt. The only way to increase their mamas milk supply is by sucking. Paul has always been a baby who cluster feeds. At 4 months, he eats every hour to hour and a half. His cluster feeding was most intense when he had his posterior tongue and lip tie; at times, he would feed for up to 4 hours in one sitting. Click here to read more about how Paul’s tongue and lip tie impacted breastfeeding.

Appreciate yourself for what you are able to do. Sometimes, things do not go as anticipated. For the first 2 months, my milk supply was insufficient due to Paul’s tongue and lip tie. Until my milk supply increased, we had to supplement at least one bottle a day with formula. I felt very guilty that I did not have enough milk supply to feed him around the clock, but I realized if your supply is low, feed your baby what you can and appreciate what you are able to give him rather than focusing on what you can’t. What’s important is that he is fed, regardless of whether it’s breast milk or formula.

The most efficient and effective way to increase milk supply is by having your baby suck. The more milk your baby demands the more supply you will have. Pump after feedings to ensure that you get as much milk out as possible. If you supplement with formula, pump while your baby is eating or soon after to stimulate your milk production.

It is also important to pump after as many feedings as possible if your body produces too much milk. If your baby is not emptying out your breasts, there is a risk a mastitis.

Relax and enjoy these moments. At times, breastfeeding may become frustrating when you don’t have any time to do anything else. Chores are left undone, and time to yourself is scarse. If possible, ask and accept help for chores. Breastfeeding is a job; you will need to both try to rest and try to eat nutritionally as much as possible.

I found that by being flexible, appreciating myself for what I am able to do, and relaxing and enjoying these moments truly make breastfeeding a wonderful experience. Thank you for reading! I hope you have a very happy Wednesday!