Our bodies change dramatically as we go through pregnancy and birth. You may be aware of the outward physical changes, but the internal changes are just as crazy!
DISCLAIMER: I want to preface this blog post by letting you know that I am not a doctor or any type of healthcare provider. I’m just a mama who loves to research and learn about postpartum wellness, and the amazing human body. I hope that this post encourages you to do your own research so that you are better prepared to take care of your postpartum body because preparation is everything!
Right after delivering the placenta, estrogen and progesterone begin to drop rapidly. As those hormones drop, you get a surge of oxytocin and prolactin, which are responsible for the bonding of mama and baby, as well as milk production. These rapid hormonal changes are responsible for unstable emotions and what is known as the “baby blues”.
Other hormonal changes, such as the thyroid hormone, adrenalin, and cortisol, occur during the postpartum period too.
So how long does it take for you to fully recover and feel like yourself again?
Well, it can be 6 months, a year, or sometimes even longer.
However, making sure to support and replenish your postpartum body can help you feel “like yourself” again much sooner!
Here are four key ways to replenish your body and support your postpartum hormones:
1. Nutrition
One of the main things to focus on in order to replenish your postpartum body is nutrition. After growing a human and losing a ton of fluids delivering your baby, chances are your body might be low on some key nutrients that are NECESSARY for healthy hormone function.
I personally try to focus on eating lots of protein and healthy fats as they are the building blocks of hormones.
Consuming enough fat and protein also helps keep those sugary cravings at bay!
As a mom who has gone through postpartum twice (and is about to go through it a third time!), I know how difficult it can be to eat healthy nutritious meals consistently. That is why (again) preparation is KEY! This can mean making meals beforehand and sticking them in the freezer, asking friends and family to sign up for a meal train, or communicating with your partner about cooking.
A great resource for postpartum nutrition is the book: The First Forty Days: The Essential Art of Nourishing the New Mother by Heng OU (check it out on Amazon)
2. Get Blood Work Done
Another super helpful thing to do to optimize postpartum hormone health is getting blood work done after a couple of months of having your baby.
Some of the conditions that many women experience after having a baby are: postnatal depletion, postpartum thyroiditis, and adrenal fatigue. That is why I would talk to your doctor about getting postpartum blood work done to test for any deficiencies.
These are the markers that I like to ask my provider to test me for:
- Vitamin D
- Iron
- Thyroid hormones
- Vitamin B12
- Cortisol
3. Find Moments to Relax
Postpartum can be a stressful time as it brings many new changes to your life (especially if you are a new mama!). Not only are you mentally navigating your own changing body, but you now have to keep track of diapers and feedings, figure out breastfeeding, adjust to your new life, etc.
And the lack of sleep can put you in a constant fight or flight mode.
Because stress has such a significant impact on our hormones, it’s important to be intentional about finding time to relax and de-stress even if it is just 5 minutes of deep breathing and meditation.
4. Prioritize Sleep
You may think “How on earth am I supposed to prioritize sleep if I have to wake up and feed the baby every few hours?” It can be a challenge but it is also SO important!
You may have heard the advice “Sleep when the baby sleeps”. When I had my first, I would roll my eyes (inside), because that was the only time I had for myself or any house chores.
Now, as I approach the due date of my third baby, I realize how important it is to prioritize sleep.
I remind myself that it is such a short season, and if the house is messy, or if the laundry is piling up, we will survive. However, I know that if I am consistently not getting enough sleep, my hormones will be negatively impacted in the long run.
The way that I am able to get more sleep with little ones who get up during the night is by going to bed early. Sure this means I don’t get my evening quiet time to myself, but I know that my body needs it and I feel the difference the next day. I don’t crave sugar as much, I am more patient with the kids, and obviously have more energy too.
If you would like to read more about postpartum hormones and balancing postpartum hormones here are a few insightful articles:
Postpartum Hormones Explained | Copperstate OBGyn
THE NEUROENDOCRINOLOGICAL ASPECTS OF PREGNANCY AND POSTPARTUM DEPRESSION – PMC (nih.gov)
Adjusting your Hormones Postpartum – Copperstate OB/GYN (copperstateobgyn.com)
How to Balance Hormones After Pregnancy: A Comprehensive Guide (rupahealth.com)
