Boost Postpartum Health Naturally

Having a baby should be one of the happiest times in women’s lives. But for some women, that happiness is short-lived. This is because as the hormones in the body begin to decrease from their pregnancy levels to return to where they were before women were expecting, it can take a toll on mood. For some women, this translates to baby blues. Others still suffer from postpartum depression. And while there is no way to guarantee that women will not suffer from either of these conditions, women can do their best to ward them off. Best of all, some ways to boost postpartum health can be done naturally.


One of the most important things that mothers can do for themselves after the birth of their babies is to take care of themselves. If they do not, they are not only no good to themselves but also no good to their babies. As such, whatever mothers can do to keep their mental and physical health in order, should be done. Much of which can be done through natural methods.

RELATED: 10 Postpartum Activities That Will Help You Be In A Better Mood

Here are natural ways to boost your postpartum health.

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10 Exercise

In the weeks following birth, women may begin to feel like they have the energy to begin to workout again. And if this is the case, they should. This is because exercise has amazing benefits for women during the postpartum period.

According to Better Health Channelthe benefits of exercise during the postpartum period include:

  • Helps to restore lost muscle tone

  • Increases energy

  • Improves physical and mental well-being

  • Strengths cardiovascular fitness

  • Strengthen abdominal muscles

  • Relieve stress

Even by doing light exercise, the mental and physical benefits will be felt and seen almost immediately

9 Keep Taking Prenatal Vitamins

While women know that there are benefits of taking prenatal vitamins during pregnancy, they may not know that taking them after birth can have benefits for them as well.

According to Banner Health, if women continue to take their prenatal vitamins after they deliver their babies, they will ward off nutritional deficiencies. When women’s nutritional levels are at optimum levels, they have more energy and better mental clarity. And as a result, you may be able to keep from experiencing the baby blues or postpartum depression.

8 Consume Foods High In Omega-3s

Women who Consume foods that are high in omega-3s during the fourth trimester may be able to keep from falling into depression, according to a 2016 study. As such, this could lead to them being able to keep a clear mind and healthy body. Two things that can help keep women from having postpartum depression.

7 Sleep

Most new mothers are sleep-deprived as a result of being up all hours of the night with their babies. But, finding ways to make up for lost sleep is necessary. This is because, according to the Sleep Foundation, There may be a link between lack of sleep and postpartum depression.

If mothers do not sleep well, then more often than not, their partners do not sleep well either. As such, both are more likely to suffer from depressive states. However, for mothers, depression can easily change to postpartum depression.

Therefore, if there are times during the day when mothers are able to catch a nap, no matter how small, it may help to keep postpartum depression from setting in and mothers healthier overall.

6 Do Pelvic Floor Exercises

Being pregnant can cause the pelvic floor to become weak. As such, women may suffer from things such as postpartum bladder leaks and pelvic organ prolapse, according to the NHS.

The only way to strengthen the pelvic floor is to do pelvic floor exercises. And because they can be done sitting, standing, or laying down, they can be done virtually anywhere women have a few minutes to spend on their postpartum health.

5 Take Some Breaks Away From Baby

Taking care of a newborn takes a lot of mental, emotional, and physical energy. If moms go for too long without getting a break, they will soon become burned out. And worse still, their mental health may suffer as well.

According to Stanford Medicine, having a helper or two to come in for a few hours here and there may be just what new mothers need to refresh and reenergize themselves. This is not only healthy but emotionally healthy as well. And the healthier new mothers are, the better off their babies are as a result.

4 Stay Hydrated

After giving birth, women’s bodies are going through a wide array of changes. One of the biggest changes is breastfeeding. And if women do not drink the water they need while nursing, they can easily become dehydrated in the process.

According to Kent Health Care Productswomen who are dehydrated when breastfeeding can face problems that include:

  • Dry lips

  • dark yellow urine

  • Headaches

  • Dizziness

  • Constipation

Furthermore, the quality and quantity of breast milk may change as well. And if this happens, babies may not get the nutrition they need, leading to problems for them as well.

3 Get Out Of The House With Adults

If new moms do not get out of the house and meet up with other adults on occasion, according to Hackensack Meridian Health, they are at risk for postpartum depression. As such, having a social network is vital for postpartum health for new moms.

For new moms to get out of the house, they can include going on a date with a partner, meeting up with friends, or even joining a mom group. The more social outlets that new moms have, the more emotionally healthy they will be during their postpartum period.

2 Be Kind To Yourself

When new moms have downtime, they may have a tendency to look to social media to see how other new moms are doing. What they can forget by doing this, is that people only post what they want others to see. And what is posted is more often than not framed in the most positive light possible.

By remembering that everyone has their own postpartum journey, mothers will be less apt to compare themselves to others. And by not doing this, they will be more mentally healthy as they work their way through the fourth trimester.

1 Recognize Signs Of Postpartum Depression

Try as mothers might, they may not be able to get out of the postpartum period without suffering from postpartum depression. As such, knowing the signs of postpartum depression can help mothers to identify it immediately. And this can help them be as healthy as possible during the postpartum period as a result.

According to the Mayo Clinicsigns of postpartum depression include:

  • Depressed mood

  • Mood swings

  • Excessive crying

  • Problems bonding with baby

  • Withdrawing from family and friends

  • Loss of appetite

  • Insomnia

  • Fatigue

  • Irritability or anger

  • Hopelessness

  • Feeling worthless

  • Anxiety and panic attacks

  • Thoughts of harming self or baby

If any of these symptoms are present, women should speak with their healthcare providers immediately. That way they can be on the road to recovery and in better physical and mental health as a result.

Source: Better Health Channel, Banner Health, National Library of Medicine, Sleep Foundation, NHS, Stanford Medicine, Kent Health Care Products, Hackensack Meridian Health, Mayo Clinic

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