Address pregnancy-related physical changes
Your body will change during pregnancy. This is perfectly normal. After you give birth, you may notice that you still have pregnancy weight gain and that your body shape may be different. For example, your bust has probably grown in size.
Exercise and a healthy diet can help you feel comfortable in your skin again. Prioritize low-impact exercises to start, such as aqua aerobics, swimming, and walking. Walking is a wonderful way to stay active, if even a walk around the block on a regular basis. Not only do you get your steps in, but you’re outside in the fresh air, too. Seek out walkable areas as measured by a high Walk Score (70 and above is ideal).
When it comes to your diet, make sure you’re getting plenty of nutritious foods. Prioritize fresh fruits, vegetables, whole grains, and lean protein.
If you need to stay motivated, consider making an inspirational poster or vision board, whether that be in your workout area, kitchen or other room. A motivational poster can play a significant role in supporting postpartum health by providing daily encouragement and inspiration to new mothers. Whether it features empowering quotes or images of healthy, happy mothers, the poster serves as a visual source of motivation, helping you stay focused, motivated, and committed to your well-being. You can easily make your own poster by using a free tool that has customizable templates like Adobe Express or Canva.
Anticipate breastfeeding challenges
Breastfeeding can also impact your body. For example, you may experience cracked or bleeding nipples. Invest in a good cream to counteract the dryness and stay comfortable. If you’re having trouble with breastfeeding, consider seeking out a lactation consultant. They can help you get comfortable breastfeeding, teaching you tricks like how to get your little one to “latch” on. Some breastfeeding consultants also do double-duty as consultants for baby sleeping—another common issue in the fourth trimester.
Prepping the Home
Babyproofing your home is of paramount importance as it provides a safe and secure environment for your child to explore and grow in. Babies and toddlers are naturally curious, and they can quickly get into potentially dangerous situations if precautions aren’t taken.
Babyproofing measures, such as installing safety gates, securing cabinets, covering electrical outlets, and padding sharp corners, help prevent accidents and injuries. Also look into using cleaning products that are alternatives to chemical-based cleaners. Ingredients like lemons, baking soda, and tea tree oil are much safer, and you’ll have peace of mind knowing that your little one isn’t coming into contact with toxic surfaces.
Prepare to tackle a lack of sleep
Getting your baby to sleep isn’t always easy. Most experts recommend that you tailor your sleep schedule to your infant’s in the early days. So, whenever your baby is sleeping, that’s your chance to catch some Z’s. The Centre of Perinatal Excellence offers guidance for dealing with lack of sleep after you have a baby. First, it’s important to be aware of the issue. Then, prioritize sleep whenever you can. To ensure good quality sleep, follow best practices like avoiding caffeine before bed and avoiding screen time when you want to sleep.
Recognize the signs of hormonal changes
After you give birth, your body’s hormones will fluctuate for some time. This is part of the fourth trimester. It’s important to acknowledge that your feelings, like moodiness, are largely due to these hormone imbalances and changes. That said, it’s critical that you catch any out-of-the-ordinary symptoms, like postnatal depression, early. The sooner you notice something is amiss, the sooner you can get help. According to the Australian Better Health Channel, symptoms of postnatal depression include anxiety, loss of appetite, feelings of inadequacy, and problems remembering things.
Make preparations at work so you can focus on yourself and your child
Focusing on yourself and your baby’s well-being is a lot easier if you aren’t distracted by work. Make sure to leave yourself plenty of time away from the office. If you’re self-employed, take steps to prepare before your baby is born. For example, make sure to inform customers and clients that you’ll be away. Also know what tax write-offs are available to you.
The fourth trimester is a critical part of your pregnancy journey. Don’t neglect the significance of this unique moment in your path to motherhood. Educate yourself about common pitfalls, as described above, and prepare accordingly.
Our thanks to Emily Graham of mightymoms.net for authoring this article.