Postpartum Weight. Compassion, Love and Answers
The birth of a child is a momentous occasion in any parent's life, filled with joy, love, and new challenges. One challenge that often stands out for new mothers is how to manage that postpartum weight.
The Impacts of Pregnancy on Weight
During pregnancy, a woman's body undergoes significant changes to support the growth and development of the baby. Postpartum, these changes continue as the body gradually returns to its pre-pregnancy state. Hormonal shifts, especially the decrease in estrogen and progesterone, play a role in weight retention. Additionally, the body retains extra fat stores for breastfeeding.
What is happening to my body?
Postpartum thyroiditis has been found in approximately 5% of mothers in the general population. It occurs from subclinical autoimmune thyroiditis that is aggravated after pregnancy and causes various types of thyroid dysfunction.
Postpartum thyroiditis is a painless condition. Most of the patients with postpartum thyroiditis are symptom-free or showing mild symptoms during thyrotoxic state, including irritability, palpitation, fatigue, and heat intolerance.
Thyroid health is dependent on the health of your adrenal glands, and supporting those with herbs and stress management can make a big difference.Supplementation with micronutrients like selenium can help, as can making sure you have sufficient levels of iodine.Some women develop low thyroid function during and after pregnancy.
Gastric changes also such as impaired stomach acid production and alterations in microbiome function and diversity can disrupt nutrient absorption, metabolic processes, hormonal balance, and appetite regulation, all of which can impact weight management either by promoting weight gain or making weight loss more challenging.
Individuals with a higher proportion of these bacteria may extract more energy from their food, leading to weight gain.Your gut bacteria can also affect how different foods are digested and produce chemicals that help make you feel full.Gut bacteria play several important roles in your health, such as communicating with your immune system and producing certain vitamins.
The Rollercoaster of Emotions
New mothers may experience stress, fatigue, and anxiety, all of which can affect eating habits and physical activity levels. Sleep deprivation, which is common with newborns (Shout out to all the tired mumma’s, you’re doing great!), can also impact metabolism and food cravings, potentially leading to weight gain.
Bounce Back Bullshit
In today's society, there is often an unrealistic expectation for women to quickly "bounce back" to their pre-pregnancy weight. Remember, every woman's postpartum journey is unique, and avoid comparing. Get off social media, give your strong, awe inspiring body and big hug. Look at yourself how your baby looks at you, with love, adoration and joy.
What is in Your Control
Focus on a balanced diet that supports overall health and breastfeeding if applicable. Include plenty of fruits, vegetables, lean proteins, and whole grains. Try to eat the rainbow with a rich source of vegetables and fruits and a source of protein with each meal. Add fermented foods into your diet to encourage healthy gastric function and nutrient utilisation.
Start with gentle exercises like walking and pelvic floor exercises, gradually progressing to more strenuous workouts as advised by healthcare providers. Think about how you can inciorprate exercise into your daily activities like getting down on the floor with your baby when they’re doing tummy time. Do some tricep dips, push-ups and sit ups.
Don’t overdo it! Adequate rest is crucial for both physical and mental well-being. Prioritize sleep whenever possible and seek support from family and friends.
Be kind! Practice self-compassion and patience. It took nine months to gain the pregnancy weight, so allow time for gradual weight loss.
Find your village! It's essential for new mothers to have a support system in place. This may include partners, family members, friends, and healthcare professionals who can offer encouragement, practical help, and advice. Discussing concerns about weight and body image openly can alleviate stress and provide perspective.
You Got This Mumma
Instead of striving for a certain image of perfection, prioritise your health and well-being. Nourish your body with healthy foods, stay active in ways that feel good, and prioritise self-care.Remember to treat yourself with kindness and compassion. You're doing an incredible job, and it's okay to take things one step at a time. Allow yourself grace as you navigate this new chapter.
Postpartum weight management is a multifaceted journey that varies for every woman. It's important to approach it with patience, self-care, and realistic expectations. By focusing on health, well-being, and the joy of new motherhood, women can navigate this period more positively and confidently. Remember, every body is different, and what matters most is finding balance and embracing the changes that come with this incredible phase of life.
