How the Body Changes After Having a Baby – And How to Take Care of Both

New moms know that all you need after birth is the certainty that going home with a baby in your arms for the first time is a magical moment! Right? Sure, but there’s more to it.

There are some things people usually avoid talking about. Mainly, while it is normal for everyone to focus on the baby, one can’t forget the mom’s health.

Your life, your body, and your mind have gone and are going through crazy times. You can do all the reading you want about the belly, the delivery, and everything else, but don’t forget that what happens after is just as important.

Continue reading this article to find out 6 things that happen to your body and mind after giving birth (and how to deal with them!).

1. Soreness, Swelling, and Leakage

Coughing, jumping, lifting things, or laughing too hard may not sound like a challenge, but it’s not uncommon for women to experience soreness and leakage at the most inconvenient moments. 

First things first: you’ve been carrying a baby in your belly for the better part of 9 months now, and your muscles need strengthening.

Your joints, back, knees, and abdomen (plus the incision, if you had a C-section) are also prone to discomfort.

Oh. Another thing: contractions are normal! Don’t worry!

“Afterpain” contractions, especially when breastfeeding, mean your uterus is going back to its normal size after expanding for over 40 weeks.

Other kinds of issues that are difficult to openly talk about are swelling, constipation, pain while peeing, hemorrhoids, and a bruised perineum.

You have nothing to worry about! All these are expected and easy to work around.

• A lot can be done to ease pain and soreness in such delicate areas. Higher fiber and iron intake, drinking lots of water, and warm hip baths.
• For the swelling, try ice cold packs; for contractions, massaging and pressing warm packs can help you ease the pain.
• Be sure to do pelvic floor and kegel muscle exercises regularly to avoid leakage. 
• A healthy diet is a must for new moms. Bet on carbs, proteins, healthy fats, and lots of water to boost healing and get the best of your nutrients. Invest in a personalized diet instead of a generic one.

And remember: if you don’t feel any pain at all, it’s also completely normal. Consider yourself lucky!

2. Feeling the Baby Blues

It is expected that the weeks and months following the birth of a baby will leave the mother in a constant state of bliss, enjoying every little moment with her newfound happiness. 

However, not only have you changed physically, but your hormones can be all over the place. After giving birth, some people suffer from the infamous “baby blues” and even postpartum depression.

Up to 80% of women have these feelings of sadness and irritability, so there’s nothing to feel guilty or ashamed of.¹

• Confide in people you love and share the obligations you may have at home.
• Eating healthy and exercising are key to keeping your mind in good shape. As mentioned above, a meal plan and a workout program tailored to your needs are key to your psychological well-being. 

After a couple of weeks, if these feelings are lingering and affecting your life, you should tell your healthcare provider as soon as possible.

3. Ask for Help, but Be Wary

People love to give their opinions to any new mother. Even those who have never been further away from children. Make sure to listen to people you trust and try to filter everyone else.

And talking about the people you love… You’ve got to love yourself as well. Give yourself a break! Taking care of a baby can be difficult and sometimes not intuitive.

• Get your trusted family and friends and have them help you and your partner out. Cooking, looking after the baby, doing chores, and offering emotional support.
• Look for a support group for new moms. Finding other people who are going through the same issues as you can not only form bonds but also ease some worries you might have.

4. Breastfeeding, Bottle Feeding or Both

Breastfeeding can be a challenge to some. 

If everything is normal, hormones will kick in, and you’ll produce breast milk. You may feel pain and soreness within the first days of breastfeeding, and it usually goes away. 

• Apply warm packs before and cold packs after feeding. With your doctor’s approval, you can also take mild anti-inflammatories like ibuprofen.

Don’t shy away from formula! Many moms who have medical issues, dietary restrictions, or simply choose not to breastfeed can benefit from it.

Formula is a healthy alternative, and it may help mothers who lead busy lives. Your partner or a trusted family member can feed your baby while you rest, work, or do errands.

5. Be Kind to Yourself!

Both your body and mind are going through changes, and even if you did your homework and have all the support you need, things sometimes may seem completely out of control.

Don’t worry! Most if not all mothers go through this.

After those six first weeks, your body and mind should be in a much better place. Things will slowly go back to normal – albeit with your family slightly larger – and you should start feeling like yourself again.

Be it the first or tenth time bringing a baby home, being a parent is always a challenge and a blessing. Don’t be so hard on yourself. You are doing the best you can.

• Trust your doctor, eat healthily, do some exercise, and make sure you have emotional support. 

You’ve got this!

6. Shedding Off Those Baby Pounds

Last but not least, the dreadful diet change and exercise. But don’t stress! You don’t need anything extreme to have both body and mind in a good place.

Weight won’t just easily fall off for many people. Anyone eating for two will retain some of that, but having a regular workout routine and healthy diet is the best thing you can do during the postpartum weeks – and onward. 

Just remember that the main goal doesn’t have to be “getting your old body back,” but actually “being at your best mentally and physically.”

There are tons of different diets and workout regimes for moms out there. Many will have you cut off food groups completely, deprive yourself of your favorite treats, or just hit the gym as hard as you can, but the key is finding what works for you. 

• Try looking for online programs and apps that will do the hard work of preparing a workout and meal plan made specifically for mothers. The more customizable, the better.

There are many good options out there, and one that we endorse and have tested is the doctor-approved fitMom. This program requires the mom to fill in a quiz with information about goals, preferences, and health issues to deliver a plan carefully crafted just for her.

No matter what program you choose or what diet you follow, remember to talk to your doctor and make sure both the diet and the workouts are created by professionals and safe for you.

Be kind to your body so you can be at your best to take better care of both yourself and the baby. 

A personalized meal and exercise program is a safe, easy way to have a balanced diet and work out while tracking progress and adapting to your busy day-to-day life.

The journey into a healthier self can last much longer than just the 6 weeks of postpartum if you find what works for you.

So why not try one of these solutions now? Take this one-minute free quiz to find out if this is the thing for you!