A guide to postpartum care
This blogpost is written by our friends at Ruth Health — the telehealth hub for pregnant and postpartum people. They put together a must-read guide designed to help you get ready for life after birth. Use this to prepare for communicating your needs with your partner or support team, taking care of your wellbeing, and charting the return to work.
Whether you’re expecting your firstborn or navigating life as a parent of more than one child, change is inevitable. And while social media makes it out to look like cute strolls with your kiddo or picture-perfect moments are 24/7, the postpartum period can be demanding and exhausting.
So while you may experience the highest of highs post-birth with your new little one (and we hope you do!), it's important to set yourself up for a successful postpartum recovery—physically, mentally, financially, and emotionally.
The Fourth Trimester
If you thought there were only three trimesters to be aware of, you’re not alone. The fourth trimester, while crucial to postpartum recovery, isn’t nearly discussed or referenced as often as the baby’s developmental phases. But this stage is all about you discovering a new chapter of life.
The 12-week period following birth is a time when immense physical and emotional changes can take place, especially if you experienced a Cesarean birth.
TL;DR - your body is attempting to return to its new “normal” with hormonal shifts that account for producing milk, contracting your uterus to pre-pregnancy size, and feelings of anxiety or sadness.
Our Recommendations:
Prioritize nutrition: What you put in your body after birth can have a healing effect—think warm, nutrient-rich foods that nourish your body.
Seek lactation support: Have the contact information of a Certified Lactation Consultant on-hand to help ease breastfeeding stress should complications arise.
Mental Health
We believe the mind-body connection is undeniable. Research shows that mindfulness-based stress reduction has been used as a medicinal supplement for various chronic conditions including cancer, diabetes, and eating disorders.
It’s no wonder that the mental wellbeing of a pregnant person will be impacted as their body undergoes immense physical changes after birth. And while postpartum depression affects up to 15% of mothers, and 10% of fathers, the conversation around mental health should start well before a diagnosis.
Finding a support system that you can communicate openly with is essential to transitioning to parenthood and managing emotions that can impact your postpartum recovery.
Our Recommendations:
Schedule a mental health screening: This helpful assessment can be done virtually and provide you with resources for coping with anxiety and depression.
Speak to a healthcare professional: This doesn’t just include your OB/GYN. A midwife, postpartum doula, or even couples therapist) can assist in creating an individual treatment plan.
Find a community group: Whether in-person or online, connecting with others who are experiencing the same challenges can provide relief that you are not alone in this major life change.
Financial Health
The money talk isn’t one that’s usually covered in a postpartum care guide. And when it comes to additional expenses for a baby you’re probably planning for immediate needs such as diapers, clothing, and furniture. But think ahead 6-12 months, and depending on your work situation, your wallet can start to expect other overhead costs that add up.
Planning for expenditures such as childcare, healthcare, and education can help alleviate the stress that comes with an expanding budget. If you have a partner we encourage you to discuss this with them and be transparent about how each of you will contribute to your family’s financial wellness.
Our Recommendations:
Create an action plan: Use a financial planning tool to help you feel confident in your family’s financial future.
Invest in a 529c: Setting aside funds in this tax-advantaged savings account can help you prepare for K-12 tuition, college expenses, and even student repayment loans.
Contribute to your Dependent Care Flexible Spending Account (DCFSA): If your employer offers a DCSFA consider putting money aside (it’s pre-taxed!) to be used for eligible dependent care expenses such as childcare.
Returning to Work
For some individuals, returning to the workplace can be exciting while for others it can foreshadow a demanding balance between personal and professional worlds. We encourage you to ask yourself how you can bring joy to the experience—after all, this is one of the biggest transitions you will make in your life.
Set yourself up for postpartum recovery success by planning your return to work before going on maternity leave. In doing so you’ll be able to worry less about logistics and focus more on your care.
Our Recommendations:
Speak to your manager: Find out what work arrangements can be made upon your return—remote work, part-time, and flexible hours are just a few of the possible options.
Join an employee resource group (ERG): If your workplace offers a parent ERG it can be helpful to connect with other parents and possibly even find a “parent mentor.”
Understand your benefits: Many companies offer return-to-work benefits for parents such as lactation support, pelvic floor therapy, and even childcare. Speak to your HR manager about what may be a part of your benefits package.
Ruth Health is a wrap-around hub for care and support throughout pregnancy and beyond. With evidence-based expertise, Ruth Health partners with parents in their journey from pregnancy to postpartum to make them active participants in their health. Use code HEYMIRZA20 to receive $20 off your first package or session. Expires 5/15/22.
